HIT at the Hive

Following up my tremendously successful initial kettlebell Q at Tomahawk last week I was asked to Q the Hive this week… That or they just needed someone to do it… I chose to believe it was because I excelled at my previous attempt…

Being Friday I thought maybe I could combine the HIT philosophy of Varsity with the Kettlebell workout of the Hive.  Sitting in the living room the night before googling “high intensity kettlebell circuits” I was smart enough to realize that 50 seconds on and 10 seconds off for 4 minutes per excercise sounded a bit too “high intensity” so I decided to cut it to 30 on with 10 seconds for 2 minutes each.  I was worried that the 10 seconds would be too much but decided to leave it there (spoiler alert… 10 seconds or rest goes MUCH faster than the same 10 seconds working out… its an odd law of time…)

So following a brief lap around the lot with some high knees and butt kickers and a quick warm-up with some SSH, windmill, imperial walkers and hillbilly walkers we turned on the little app with our nice coach and some classic rock to motivate us.  Each exercise consisted of 4 sets of 30 seconds on and 10 second rest

-Dead Lift

-Goblet Squat

-Row

-Russian Twist

-Triceps

-Lunge

-Curl

-Calf Raises

-Wood Chop

-Shoulder Press

-LBC

-Kettle Bell Swing

 

Following these sets we had Airborne lead us in a round of his hip exercises to close out the morning.  The we formed into COT with announcements and prayer requests

TClap |
1

Working on the Bum-Bum

This was my first kettlebell Q so truth be told I googled “kettlebell circuit workout” and the bulk of the decent sites were ladies teaching how to firm up you “bum-bum’s”… Seemed like we all could use a little help in that department so I plagiarized heavily from these sites…

The disclaimer was disclaimed and we began with a short mosey around the lot with some butt kickers, high knees, side shuffles, and toy soldiers.

We circled up for warm up consisting of:

-25 Side Straddle Hops

-25 Moroccan Night Clubs

-12 Windmill

-12 Imperial Walker

-12 Hillbilly Walker

-12 Goofball (for Geronimo)

 

We mosey over to the pick-up line curb for the beginning of toning our “Bum-Bum’s”

We completed 2 circuits each consisting of 15 reps of 15 exercises with a lap around the parking lot between every 5 exercises.

-15 Kettlebell Swing

-15 Sumo Squat

-15 Lunge Pass Though (each side)

-15 Calf Raises (I actually raised this to 20 on accident but Dark Helmet kindly reminded me that I had committed to 15 earlier in the description)

-15 Split Squat (squat in a lunge position) – each side

LAP

-15 Bent Row (each side)

-15 Shoulder Press (each side)

-15 Curl (each side)

-15 Halo (each direction)

-Drive the Bus for 3 10 counts (bell extended 10 straight, 10 turned to the right, 10 turned to the left)

LAP

-15 LBC’s

-15 Flutter

-15 Hello Dolly

-15 Freddy Murcury

-15 Box Cutter

LAP

 

after about 2 cycles we mosey to COT for announcements and prayers

 

TClap |
2

Build Your Own Beatdown at the Abyss

After being called out on Twitter for being too brutal (still not a denial), I decided to let the PAX create their own board of pain so they were to blame

3 runners jogged off right before the disclaimer, short disclaimer since we were all veterans.

After a quick warm-up with super necessary stretching, we moseyed over to the back lot to create our Board of pain. While the PAX were doing various plank/reverse plank/one arm high, one man would grab a few cards out of the bag and post them up on the board in any random location. If a number was pulled it was placed at the top of the section as the rep count (NOTE: no 25s were pulled…. stack the deck next time)

After the board, we rotated through some Al Gore and plank while everyone gave a specific worry about this day – Wednesday, Feb 14 – and left it in God’s hands to handle the tiny stressors of the day as to not let them pile up and bring us down slowly. Everyone has big struggles and worries that can take weeks or months to pray through, but don’t forget the small tiny interruptions and distractions the Enemy will throw at you to just keep you enough off balance so you are not ready for the big storms.

Everyone successfully completed the board with enough time to spare for about 200 various AbLab reps ( 100 ish in cadence ) and dropped for 5 OYO burpees with 20 seconds left on the clock.

COT (Annoucements, Prayers, Praises, BoM)

TClap |
1

Beyond 2018.07

This morning was a good day for some positive influence.  There were two options this morning, but everyone decided to try something a little harder and go Beyond.

Mosey to the basketball parking lot for some warmup.
SSHx50, Hillbilly walkers x20, Typewriter merkins x10 (I wasn’t the only one!)

Mosey to the paved path behind the half wall.  I went over the word of the month, anxiety.  I used to have extremely high anxiety with a life of distraction.  I would become anxious about anything and everything, so to get by, I had to constantly keep my mind off of things.  One day, I decided to put all my focus on my anxiety.  Everything I feared, I would think about constantly until I was tired of thinking about it.  I would fight the beast until somebody won.  The main one was, does God exist?  You have to figure this out for yourself.  The answer is going to be yes or no, but what that answer means is going to be different for everyone.  So figure it out, come to a conclusion, and make it your assumption from that point going forward.  When you doubt again, remember the time you came to the conclusion (even if you don’t know why) and move on.

Balls2wall shoulder taps x10, Muscle ups x10 w/ a 20 sec 6inches hold within the set. (3 rounds)

Mosey to rock pit paste the gate of the school.  I ask if anyone had seen “Fight Club”.  I love this movie because it shows the most basic problems of Sad Clown Syndrome, even though it pursues completely destructive pathways to fix the problem.  One scene Tyler asks “How much can you know about yourself if you’ve never been in a fight?”  I love this self-analysis of learning oneself, but I don’t care about fighting.  Instead, I asked myself “How much can you know about yourself if you’ve never been hungry?” I explain to the PAX that for the past week (Sat-Fri) I did a strict water fast for a week.  I had always wanted to know what it was like physically, emotionally, and spiritually, but had always been afraid because of anxiety of losing weight (irrational fear of being the guy that’s too skinny).  There are about a dozen reasons why I did it, but one was to face a fear.

Find a pet rock for…
Clockwork deadlifts:
I call out a time, you lunge in that direction, set the rock down, reset, lunge out, pick rock up, repeat

Clockwork deadlift
Al Gore calf raises x20 (w/ pet rock)
Clockwork deadlift
Jump squat (w/ pet rock)
Clockwork deadlift
Russian twist (w/ pet rock)
Clockwork deadlift
Al Gore calf raises x20 (w/ pet rock)
Jump squat (w/ pet rock)

This exercise to help you remember how to lift a load in awkard positions so hopefully you don’t teak your back one day picking up a grocery back off the floor behind you.

Mosey back for 6MOM
Freddy Merc x50
Flutter (good form, hollow body) x20
Dying cockroach x50

And that’s the game…  Loved leading this morning.  Go Beyond!!!

TClap |
8

GC BC

Another beautiful, slightly cool morning as the PAX assembled at the buffet. 5:15 hit and we broke up into bootcampers and ruckers. Disclaimer was given and off we moseyed to behind Teeter. Circle up for normal warmups: SSH (20), HW (20), Low slow squats (15), Windmill (10), Peter Parker (10), Parker Peter (10), MNC (20).

Mosey over to water fountain behind apartments. Spread out around it and then bear crawl around entire fountain circle. Take a couple of steps over to bottom of hill. Time for deconstructed burpee ladder: squat thrusters (I’m sure they have some F3 name I’m missing), jump squats, & merkins. Do same number of these at bottom of hill, run to top of hill, do remainder of ladder, then run back to bottom and plank for the 6 before next round.

  • R1 -> Bottom = 20/20/20, Top = 0/0/0
  • R2 -> Bottom = 15/15/15, Top = 5/5/5
  • R3 -> Bottom = 10/10/10, Top = 10/10/10
  • R4 -> Bottom = 5/5/5, Top = 15/15/15
  • R5 -> Bottom = 0/0/0, Top = 20/20/20

Mosey back to small traffic circle in front of apartments. Circle up, all PAX doing lunges. One by one each PAX did 4 burpees. After we made it around the circle, 20 CDDs & 20 Flutters.

Mosey to side lot and break into 2 lines for sprints. Line 1 sprint to end of building, line 2 take off once line 1 gets 3/4 down. 4 sets of sprints. Time for some ab work. 10 small circles clockwise, 10 small circles counter-clockwise, 10 box-cutters. 4 more sets of sprints and some more abs: 10 toe-touch LBCs, 10 hello-dollies, & 10 rosalitas.  Times almost up, one final sprint, all you got back to COT.

Great work by all the PAX today. It’s always encouraging to see some new faces, several old faces, and some guys coming back from IR. Always an honor lead this group! Thanks Decibel for the opportunity.

-Mainframe

TClap |
2

BREWRUCK 002- Preblast

It was so good the first time, that we decided to bring it back, BREWRUCK 002 is back!

Saturday March 31, 2018 – 10-12 miles with 4-5 homebrew stops, route and stops being finalized.

We’ll continue with our charitable focus on this event, instead of filling your ruck with 30lb plate, fill it with 30lbs of canned goods and we’ll collect and donate to Fort Mill Care Center!

Lastly, yes, yes there will be patches, thanks to Davinci for a B.A. design.

Patches are available for $10/patch, max 50 patchs available, first come first serve. $10 covers the patch plus beer/snack costs along the route.

Can’t make the event but still want a patch, no problem, just place you order ASAP, $6 just for patch.

You can order your patch now by sending $ to WWL via PayPal (Justin.LaRoche@yahoo.com), patches can be received at the event or in the gloom.

Please signup for the event so we have an accurate headcount for beer planning.

TClap |
6

Tomahawk-0 to 60 in 45 mins

12 PAX and YHC came in da Gloom of Doby’s Bridge Elementary to take our daily Red Pill. As I thought about what type of beat down I’d apply I realized simple is sometimes enough. We over complicate many things and our lives and we can’t do any one thing well. So I kept it simple and effective!

The Thang:

Warm Up around the parking lot with mini COP

Grab the bells and get after it. 20 exercises for 60 secs or 1 min each and after 4 we run a lap.  Fun times had by all!!

Flutter kick
Russian twist
V up
Hello dolly
Leg raises
Lunge
Squat
Right leg
Squat figure 8
Left leg
KB Swing
Shoulder press
Upright row
Bent row
Lat raises
R/L Curl
Concentration curl
Tri extension
Skull crushers
Calf Raises
YHC spoke about restoring old cars and how people can see the beauty in things that some of us don’t. I mentioned the research center in NC where body parts are being grown with people’s actual cells, so they can be interchanged if something goes bad….like car parts.
As much as we can exercise and change parts there is only one way to be restored…..through the Grace of Sky Q. He takes our old away and makes us New. He sees beauty in us that we don’t even see in ourselves. Find time to realize how Sky Q plans to make you restored and living a brand new life today!!
2/17-Breakfast at Philly UMC
2/20-1stF and 3rdF convergence at Forest Hill Parking lot
2/24-YETI…..just do it!
Thanks for Lead Polaroid!
Cake Boss
TClap |
1

Prepared for Rucking?

It was an honor to lead 6 High Impact Males this morning in the Ruck WO at Golden Corral. This is always a difficult Q for me because I never want to underestimate the abilities of the men I am leading.

WARMUP

We began the morning by circling up for a short COP to warm ourselves up and performed the following: Imperial Walkers, Low Slow Squats, Peter Parker Peters, & Merkins. We than Rucked 2×2 over to the Rite Aid where YHC had set up our workout.

THE THANG

The first time I ever attended a Ruck WO Zima was on Q and this is what he did. A Ruck Pyramid doing the following: 25 Burpees; 50 Merkins; 75 Ruck Swings; 100 OH Flutters; 75 Ruck Curls; 50 CDDs; & 25 Burpees. I know this sounds crazy, and trust me it was. Between each set of exercises the PAX were to run around the Rite Aid back to where we began. We then Rucked 2×2 back to the COT where I shared what is below.

NMM

Are you prepared for each day as you approach it?

I asked the PAX if they were spiritually prepared to face their maker. We better ourselves everyday physically but are we doing the same spiritually. Does what we do at F3 in the morning compare to the rest of our lives?

If we aren’t prepared, how do we lead our communities? How do we lead our M’s, our 2.0’s, our F3 brothers, our coworkers? We cannot lead unless we are prepared. We cannot lead unless we are being led. Are you being led by this world or your maker.

You have a choice to make. What will you do today to be prepared?

Luke 12:40 ‘You also must be ready, for the Son of Man is coming at an hour you do not expect.’

ANNOUNCEMENTS

Sign up for Yeti-2/24/2018.

Read your Newsletter.

PRAYERS/PRAISES

Multiple prayers for sick family members.

Prayers for PAX who are suffering.

TClap |
3

Rain, pain and gain at the Fort

At 5 minutes to 6am with no PAX in sight, CableGuy and Bolt wondered if it was going to be a dual beatdown. With seconds to spare, 4 more PAX arrived in the high moisture content morning.

We welcomed back Comeback posting for only his second post, first last fall EH’d by VuVu. Disclaimer was given and we moseyed around the WEP trail.

Taken by CableGuy to the upper parking lot for warmups.  As per his style, cadence proceeded at a pace about 50% faster than most Q’s. We kept up the best we could with SSH’s, ParkerPeters, PeterParker’s, mountain climbers, merkins, squats, seal jacks, …

*** Q’s, always take note of who’s in attendance and that a demonstration/reminder of an exercise may be necessary. ***

Staying in the same lot, we were treated to a beatdown ladder of burpees countdown starting with 10 at one end (to 1), cross lot sprint, and the other end 10 squats each time.

Marylou nicely informed us  it was a total of 55 burpees.

The blood was pumping and the arms were hurting as the rain started to trickle about halfway through.

Before Bolt took the PAX to the field for 5 pain stations, he gave the PAX a few words about our responsibility as men to watch out for and protect the women and girls in our lives. We have been going through a steady stream of news on sexual abuse, assault and domestic abuse.

An easy walk down the hill to catch our breaths before the 5 pain stations which each had their own ‘lanes’ of varying length. 5 starting cones had workout instructions on them and a corresponding turn-around point cone.   A little improvisation with only 6 PAX (expecting 10 or more), we lined up at the cones. Top instruction for one PAX, bottom for other PAX staying at cone.

cone1: top instruction: Run up hill carrying 40# to cone and back/bottom for PAX staying: squats

cone 2: top: Broad jump to corresponding cone and back;  bottom: calf raises

cone3: Sprint to cone and back/ American Hammers w/ 20# or 30#

cone4: BearCrawl to cone and back/ bomb jacks using 2-10# bags

cone5: Lunges carrying 2 sand bags to cone and back/ merkins

We did a final run through of the stations as a group.

Back to COT lot for a few minutes of Mary.

A good push by all PAX.

*** Q’s: Remember to never leave the 6 behind. Remember that we are all at different fitness levels. Be encouraging and positive and supportive.

Bolt finished with his thoughts about it being our responsibility to look out for all the women in our lives: our wives, our daughters, our nieces, our friends, our neighbors. We are seeing bad men do bad things and a lot of men who downplay the problems or don’t speak out against the perpetrators. It is our responsibility to not only protect, but to speak out against the behavior when it occurs. Talk with your women, but especially your daughters. Let them know what good behavior of men should be.

Yeti in 2 weeks.   Reminder about our community involvement in Paradise with our workouts and mentoring/reading sessions.   P200 coming.   Prayers for PAX with sick children and relatives with health issues.

Thanks to Uncle Sam for volunteering to tutor in Paradise

2 for post workout breakfast at The Peach Stand.

*** Final Q tip: After using cones and/or coupons on a rainy day, be sure to not stack cones and leave in car for a few days and dry coupons asap. Stinky!

 

TClap |
3

Be Still

18 pax posted ’round the Shovel Flag at Slow Burn for some usual Fri 1st F and 2nd F engagement. Well, at launch, we actually had 17 pax and reports of an 18th enroute.   Disclaimer was proclaimed.  February theme of #Worry was noted and the pax were informed that YHC would not disrupt the the Slow Burn rhythm of #moderation and #mumblechatter, though this adventure would force them to talk out their worries.  With that, we launched.

The Thang

Warm up run around CFA through Drive Thru lane

Karaoke lap around CFA through Drive Thru lane

COP alongside CFA — SSHs, Hillbilly walkers, Imperial walkers, Mtn climbers, Windmills

Lugnut posted at this point, so we moseyed on down to the parking lot between the retail strip and Lowes

10 strong form burpees OYO (requested by Twister)

SSH

10 strong form burpees OYO

Partner up to complete all exercises together and talk out your anxieties/worries
Round 1: Merkins x5 + Squats x20, Merkins x10 + Squats x15, Merkins x15 + Squats x10, Merkins x20 + Squats x5
Round 2: CDDs x20 + Bombjacks x5CDDs x15 + Bombjacks x10CDDs x10 + Bombjacks x15CDDs x5 + Bombjacks x20
Round 3: Partner legthrows x20 + LBC x5, Partner legthrows x15 + LBC x10, Partner legthrows x10 + LBC x15, Partner legthrows x5 + LBC x20

Line up along curb

Bear crawl to center parking line, sprint to other side, jog back
(Rinse and repeat for 3 total cycles)

Run home

COT

NMM

Slow Burn has such a great vibe.  It’s always a treat to Q at that AO — it’s Fri, plenty of energy, plenty of mumblechatter, guys looking out for each other and challenging each other, great 1st and 2nd F warm-up for 3rd F experience at CnW afterward.  S/O to Hard Drive for launching it and to Barry Manilow for continuing to carry the torch.  Well done!

As the pax gathered, it appeared Spitz would be the last one in…until he made it to the circle and alerted the crowd that Lugnut was still inbound.  Glad we were able to get him onboard before departure.

I kept the Weinke in the moderate zone, and there were plenty of breaks to discuss Worry and Anxiety.  Somehow I awoke on Sat with a little soreness in spots, so clearly my fitness level needs some attention.

Thanks to pax for engaging fully in dialog and sharing re personal anxieties.  If you haven’t read Chicken Hawk’s February theme one pager, take a look here.

“Be still and know that I am God.” (Psalm 46:10)   This has become one of my go-to verses in times of worry and anxiety.  I could go on forever about worry/anxiety…I’m closer friends with those two than I ever thought I was or wanted to be.  But when I leave it all in God’s hands and just allow myself to “BE,” I mostly come to realize that (a) my worry is worthless, (b) it’s mostly CREATED by me and (c) it’s too much ABOUT me.  There are many ways to turn this verse into a meditative prayer that cuts through anxiety.  Here’s one:

Be still and know that I am GOD
Be still and know that I AM God…
Be still and know that I am God…
Be still and know THAT I am God…
Be still and KNOW that I am God…
Be still AND know that I am God…
Be STILL and know that I am God…
BE still and know that I am God.

Here’s another:

Be still and know that I am God…
Be still and know that I am… 
Be still and know that I…
Be still and know that…
Be still and know…
Be still and…
Be still…
Be.

Try ’em and let me know what you discover.

Thanks to Barry Manilow for the chance to lead.  Always an honor.

TClap |
6