The Tomahawk: 25th Monday in 2018

8 PAX seeking to a better version of themselves posted in the steamy gloom this morning.

WarmUp:

Started out with a mosey around the parking lot.

COP:

  • SSH x30
  • Merkin x10
  • Mountain Climber x10
  • Honeymooner à Downdog à Honeymooner
  • Imperial Walker x10
  • Hillbilly Walker x10

Mosey back to the grab our bells.

The Thang: COP with kettlebells

  • Kettlebell Swings x10
  • Merkins x10 (single count) (80 total)
  • Kettlebell Swings x10
  • Big Boy Situps x10
  • Set the weight down and rotate to the right
  • Rinse and repeated until we were back at our own gear (8 times)

Mosey to the parking lot curb and setup with the 4 rows of spaces in front of us.

  • Lunge-walk with pass through to the other side
  • Stop at each set of parking spaces for 10 merkins (40)
  • Leave bells & run the length of the lot and back to the bell
  • Lunge-walk with pass through back to where we started
  • Stop at each set of parking spaces for 10 squats

Back to COT for some Mary. SkateorDie mentioned that we were at 120 merkins….so:

  • Merkins x10 in cadence (20 total)
  • Hand-release merkins x10 to reach 150 total merkins for the day. 170 if you count the warmup in-cadence merkins.
  • Flutter w/ press x10
  • American Hammers x10
  • Finished with a leg stretch sequence:
    • Seated Forward Bend, Pigeon Lunge, Butterfly

NMM:

I usually do a kettlebell workout on Fridays at the Hive. About ¾ of the way through the workout when most of us had sweated more than seemed humanly possible for 5:45am, Polaroid quipped, “They trained you well at the Hive.” I love this thought of being in training.

2 Corinthians 5:4-6 (taken a bit out of context, don’t tell my Christian studies professor friends)

“These tents [bodies] we now live in are like a heavy burden, and we groan…As long as we are in these bodies, we are away from the Lord.”

We are put here for a purpose, and being in these bodies is part of that purpose. It is good and right that we should push ourselves physically and train to be better. Everything is connected. If we can be better physically, we can be better emotionally, mentally, and spiritually as well. As PAX, we must focus on our growth as a whole person. Training for this life starts in the gloom.

My first time out at The Tomahawk. Great AO! Props to Polaroid for asking me to Q and motivating me to get out of my comfort zone of AOs.

Prayers:

A PAX dealing with some medical issues both with family members and himself. Prayers for healing and strength on this HIM and his family.

TClap |
3

Ask and Q’s show up…with a couple day old weinkes!

This was almost a repeat from #thehive after the quick Q request from none other than Polaroid. Since that Friday workout was such a good sweaty mess, it was worth keeping as is with a few minor tweaks for extra fun.  After the full on disclaimer was made, we did a quick mosey around the parking lot and continued with some warm-up.

Warm-up included: merkins x10, Moroccan night club x30, windmill x10, parker peter x10, hillbilly walker x10, cherry picker x10, SSH x20, downward dog and honeymooner.

The Thang….with some classic rock jams in the background brought to the PAX by the site Q – always a bonus!

  • 30x KB swings
  • 30x KB squats
  • 30x KB shoulder presses
  • 30x KB rows
  • 30 total / 15 each leg KB lunges with passing the KB between your legs on each lunge
  • 30 / 15 (single) clean and jerk – start at left foot, lift KB with right arm, press over right shoulder

Suicides as a quick cool down at 3 sections in the parking lot – then a quick 10 count break or so.

  • 30 / 15x one arm KB swings
  • 30x (double count) American hammers
  • 15x burpee – dead lift the KB, set it down next to you, burpee, pick it up on your way up
  • 30 / 15x lawnmower pulls
  • 30x KB presses
  • 30x triceps presses behind your head
  • 30x KB shoulder shrugs

Suicides as a quick cool down at 3 sections in the parking lot – then a quick 10 count break.

THEN – we got to choose between round 1 or 2….we chose round 1 for another go because burpees weren’t part of that round.  But of course, after we finished the last exercise, the burpee somehow made it into our mix for a 10 rep count.

Finished up with a round of Mary being called out around the circle by PAX for final 5 min.

Count off, name-o-rama, announcements, prayers and praises, BOM – and that’s all she wrote.  Enjoyed it (again) and can’t wait to see what kind of pain we’re in store for tomorrow!

Aye – Shady

TClap |
1

FALLEN HEROES

The Brave Men who have gone before us were remembered this Memorial Day throughout the Nation with various tribute workouts. It was an honor to lead a great group of Pax on this day and appreciate the gift of freedom that our brave have fought so hard to provide for our great country.

Warm Up in the light rain of standard far of SSHs, Abe Vigotas, Arm Circles with calf stretch, merkins, downward dogs, and honeymooners.

Mosey around the lot and headed to the school.

We did two rounds of the following….15 reps on the first round and 10 on the second for time.

F – Frankensteins
A – American Hammers
L – Lunge w passthrough
L – Low Slow Squat
E – Elf on the Shelf
N – No Fun Burpees

H – Hot Potato (Big boy situps with weight pass to partner)
E – Endless Merkins
R – Run with bell
O – Overhead Press
E – Elevens (Freddies and Box Cutters w bell)
S – Suicides w bell

COT

Praises for Uncle Donald and Uncle Richard killed will in uniform.
Praises for the men before us for the freedom they have provided us.
Prayers for the strength to lead in the footsteps of those who lead by great example.

TClap |
2

The Tomahawk – Limited Mumble Chatter

I hold myself accountable for the limited mumble chatter this morning!   As the leader of the workout I set the tone of getting straight to work and holding ourselves accountable to whatever reason we have for being at the first F of F3.  Let’s make the best of it!  Thank you all who came out!

The Tomahawk – Accountability (OYO)

Mosey around parking lot, 20 SSHs, 10 Windmills,  20 MNCs, 10 Merkins, Downward Dog, Honeymooner

Mosey to KBs

The Thang

20 KB Around the World

20 KB Figure 8s

20 KB Swings

KB Dora I

100 KB Lawn Mowers

100 KB Big Boy Sits ups

100 KB Squats

Partner runs to end of parking lot and back w/KB

20 KB ATW

20 KB Figure 8s

20 Swings

Mosey to fountain – 50 dips OYO, 20 Derkins OYO

Mosey bask to KBs

KB Dora II

100 KB Shoulder Press

100 KB America Hammers

100 KB Lunges

Partner runs to end of parking lot and back w/KB

20 KB ATW

20 KB Figure 8s

20 Swings

KB Dora III

50 KB Upright Rows

50 KB Flutters

50 KB Calf Raises

Partner runs to end of parking lot and back w/KB

COT

Prayers for Uncle Sam as he travels back to Columbia – prayers for all 2.0s as they transition through different phases of school and life.  Praises for healthy recoveries and employment.

TClap |
1

Hells Bells at The Tomahawk

I realized last week that I hadn’t Q’d a workout in a few weeks and was itching to get back at it.

As always, I try to challenge myself in each workout I lead, but more importantly I try to focus on encouraging others to challenge themselves.

We started out on what was hopefully the last cold morning of the lagging spring, with thermometers readin 39-40 degrees, moseying the Dobys Bridge Elementary School parking lot for some warm-ups.  We circled up with the PAX completing a litany of windmills, imperial walkers, Merkins, hill billy walkers, morroccan night clubs, mountain climbers, and some SSH.  We then grabbed the bells and mosey’d to the bottom of the hill at the entrance to the school, where we “found” some additional tokens (cement blocks and medicine balls).

The thang:

The PAX split into 2 groups of 3 and roughly equally distributed the KB weight. The 1st PAX was the timer and would run with the token to the top of the hill and back, while the other two PAX would complete AMRAP of the prescribed exercise.  Each of the 3 PAX would cycle through running with the token and completing the exercises.  The goal was to challenge yourself by using heavier weight than you normally would.

Exercises: KB swings; squat, curl, and press; KB pull through w/ row; clean and press; squats, curls,  overhead triceps extensions; LBCs w/ KB overhead; Weazy Jeffersons with KB overhead; Lawnmowers; Burpees w/KB.

With a few minutes left, the PAX picked up their KBs and the tokens and mosey’d (more like rucked or farmer carried) back to COT.  This may have actually been the hardest part of the workout – Hells Bells!

Count-o-Rama, Name-o-Rama, Announcements, Prayers/Praises, BoM

Praise for Pin-ups 2.0 making football team.  Prayed for families and kids in general.

Continue reading

TClap |
3

Easter Monday At Tomahawk

Beautiful Spring Morning in SC

Disclaimer

Stations plus run the bus loop after each station

Station Breakdown:

#1 15 KB curls each arm + 15 2 arm KB upright row

#2 30 KB American Hammers + 20 KB triceps press

#3 20 KB Renegade Row + 20 KB figure 8’s

#4 20 KB Calf Raises + 20 KB Flutters

#5 20 Goblet Squats + 10 KB pushups each side

#6 10 KB Press + 40 KB LBC

#7 10 Burpees

NMM – live every single day like it is Easter Monday

COT/ prayer or praise/ BOM

Quality #mumblechatter with a strong group of  #HIM

Thank you for the invite,

AYE!

CSPAN

TClap |
1

Dragon’s Den

This week is a special week as Thursday makes four years since I joined F3 up in Area 51 (south Charlotte) so I was happy to chip in and q again at Tomahawk which is at Doby’s Bridge Elementary, with a school mascot of a dragon.  Small world as my elementary school also had a dragon for a mascot.  Anyway, enough of this on to what we did.

After a pretty standard COP we got the bells a swinging.

25 swings
25 goblet squats
20 merkins
20 tricep extensions
25 LBC’s
30 curls
20 skull crushers
20 calf raises
20 American hammers

After every third exercise, run/walk a lap.  We got through two rounds and I added some core work in there as well just for fun.

I got at least one “I hate you!” from Polaroid or someone sounding like him so I feel like I did my job.

Welcome to Data Breach!  Looks like you guys are busy EHing your friends and neighbors.  Keep it up.  Great work out there DB!

Thanks for the HIMs you guys are and how you encourage me every day.

Peace out.  DT

TClap |
3

You’re making the easy exercises suck

5 PAX showed up on a picture perfect morning. We grabbed our bells and strolled up to the top of the pick up lane.

Circled up and immediately dropped to a plank. Peter Parker

Honeymooner/Downward Dog

Parker Peter

Imperial walkers

Sugarbug told me these next exercises I was ruining because they were the easy ones.

Held Al Gore and did morracan nightclubs and overhead claps

The Main Event:

20 KB Swings and 10 Merkins, then run a lap

20 Swings and 9 Merkins., lap. You can probably sense a pattern here. I quickly shortened the lap since the full drop off lane was a tad ambitious.

After 200 Swings and 55 Merkins, I wanted to try something that would make anyone watching the security footage question our sanity. We bunny hopped through the parking space posts like a slalom course.

Next, we lunge walked along the pillars of the drop off lane and did 20 squats at the halfway point. Continued our lunges and squats for a total of 3X. Then we bearcrawled the last half of the pillars stopping at each one for 3 CDD.

Circled up for a PAX called exercise for 5 minutes.

COT

I want to thank Polaroid for the opportunity to lead these HIM on a beat down. I feel somewhat guilty that I was able to take a nap after while the others had to go to work. One verse that has been in my head all morning is from Matthew 6:34 “Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of it’s own.”

-Wegmans

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

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