Chilly Mid-April Morning at Colosseum

9 men joined YHC for a cold beatdown.

Mosey around the parking lot.

WARMUP

  • 35 Side Straddle Hops
  • 10 4 count merkins
  • 20 4 count mountain climbers
  • 10 4 count windmills
  • 20 4 count heels to heaven
  • 20 4 count pickle pounders
  • Honeymooner to stretch out the abs

The THANG

Line up at the first line of a series of 19 arrows the run down the back road at Gold Hill Middle

  • 1 burpee per arrow (19 total)
  • run back to start and LBC for six
  • Xs and Os in cadence
  • 3 jump squats per arrow (57 total)
  • run back to start and LBC for six
  • Captain Thors to 5×20
  • 3 merkins per arrow (57 total)
  • run back to start and LBC for six
  • boats and canoes

Mosey to the benches under the awning

  • 10 burpee box jumps
  • protractor
  • rinse & repeat x 3

Mosey to COT

Xs and Os

COT

Announcements for Convergence, Sweettooth Run, Strawberry Festival

Praise for good cancer diagnosis, safety through weather, other health progress. Prayers for Badger, back injury, and safe travel.

– Ginsu

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Worthy Crew @ Block Party

18 PAX showed up strong on a beautiful spring morning. After the disclaimer, we shuffled out for a brief mosey replete with a Longshanks-style warmup: Butt kickers to Carioca around the Springs corporate center parking lot.

COP in front of the Springs corporate center (more on location later)

SSH x30
Imperial Walkers x10
Hillbilly Walkers x10
Windmill x10

Plank up ATM Variation:

Shoulder Taps x15
Tempo Merkins x10
Single-count Merkins x10

Head over to 8ft(ish) wall for some Muscle Ups x10 (oyo)

Plank up ATM Variation:

Shoulder Taps x15
Hand release Merkins x5

Mosey to UC Synergetic upper parking lot

Brief Thang:

Line Drill w/ Partner (Dora-sides): After both partners complete the line drill running, switch to bear crawl until exercises are completed. Partners strive for 20 Burpees, 100 LBCs, 200 Squats collectively. Mercifully, few had to bear crawl more than two line segments.

No Block Party is truly complete if the police don’t make an appearance. One of Fort Mill’s finest made a round through our parking lot. It appears, in YHC’s zeal to move from Springs Global to UC Synergetic, a stealth mosey of 18 PAX ignited a fire in the hounds of the mill hills. Despite our best efforts a local resident was not pleased with their dogs barking and asked for an officer to investigate. Once we’d been deemed nonthreatening, we completed the modified Dora/Line Drill.

To honor the dogs:

Plank up
Honeymooner to Down Dog
Hold Down Dog
Raise right leg high – bend the knee (open the hip)
Swing right leg forward between hands (knee to nose) into one-legged plank
Tap right knee to right elbow x5
Tap right knee to left elbow x5
Return to Down Dog
Repeat with Left Leg

Mosey down Massey hill to lower UC parking lot

Wall sit (till PAX began grumbling)
Monkey Humpers x20
10-count
Monkey Humpers x20
10-count
Derkins w/ feet on wall x10
Monkey Humpers x20
Derkins w/ feet on wall x10
Rest facing wall – 10-count
Calf raises facing the wall x20

Jump the wall and mosey up the hill

Word of the month is “Worthy.” This word has been on my mind for quite some time. Matthew 22 and Luke 14 give a parable about a great banquet or wedding feast where the invited guest (those “worthy”) don’t show up or actively refuse to attend. As a Christian, Jesus’s death has made my unworthiness worthy. But do I respond when he calls? How can I live in a way that is worthy of the blessings I’ve received and the gifts God has bestowed upon me?

Mosey back to COT (not past the dogs)

Mary: Flutters x20, Seating forward bends (right leg, left leg, both)

One last thought on worthiness. In Jedi’s BackBlast from his Beyond Q (http://f3thefort.com/2018/03/12/identity-and-purpose-digging-deeper-and-going-beyond/), he mentions the idea of our motivation. Is my motivation for being worthy for my own benefit/vanity, or is it to glorify God. It may be that my current struggle with the concept stems from a selfish or myopic motivation. Can I be more worthy of God in order to glorify God rather than myself? This is my goal.

As an aside (if anyone has made it this far in the BackBlast reading), the actual act of writing his BackBlasts served to solidify the message I tried to deliver during our workout. I’ve been working out at F3 AOs for 6 months now, and I’m beginning to see what Old Bay, who EHed me to my first workout, mention about how much more than a workout F3 is.

Grateful for the opportunity to lead and appreciate of all the PAX that showed up to work and grow this morning!

 

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Abs/Arms/Shoulder Work at Varsity – 3/30/18

8 Good Men joined YHC at the Varsity on this Good Friday.

Mosey around the parking lot to the black top.

Warmup

  • 20 side straddle hops
  • 10 count count Moroccan night clubs
  • 10 4 count windmills
  • 15 4 count merkins
  • 20 mountain climbers
  • 10 4 count pickle pounders (not sure if that is the actual name…but it is now…thanks Jekyll)
  • 10 4 count high steps

The Thang

  • line up on the black top goal line
  • 10 Carolina dry docs every 10 yards
  • sprint back to start
  • 20 4 count flutter
  • 5 pickle pounders every 10 yards
  • sprint back to start
  • 20 4 count flutters w/ holds

Mosey across the parking lot, down the hill to the wall

  • 10 4 count wall sit toe touches
  • 5 4 count hand stand merkins
  • rinse repeat x3

Mosey to the pull up bars

  • 10 pull up/toes to bar combos (1 pull up, 1 toes to bar, x 10)
  • Captain Thors 5×20
  • 10 pull up/toes to bar combos (1 pull up, 1 toes to bar, x 10)
  • 10 Xs and Os
  • 10 chin up/knees to chest combos (1 chin up, 1 knees to chest, x10)
  • 10 4 count heels to heaven
  • 10 chin up/knees to chest combos (1 chin up, 1 knees to chest, x10)
  • 10 4 count freddie mercury
  • 5 combo ups (1 hand in pull up position, 1 hand in chin up position)
  • switch hands, 5 more

Mosey to COT

– Ginsu

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We Have Something Good Here

The faithful grew to 10 this week, some new, some old, but the buffet of pain has been a common stay. Starting off at 0500 is a Q’s dream as it provides ample time to deliver the Pax some pain.

A call was put out the night before for the PAX to bring some 65lbs or their weapon of choice, and all kinds of coupons showed up.

We did a warmup COP style and went off to the track. I promised out P200 PAX that the running would not be excessive, but I would not have been present based on past experiences, so I am sure it seemed like a mountain to them. Great courage on coming out and working through the post P200 pain.

First up was The Looney.
We ran a warm up lap to clear the track of debris and moved benches, lonely cones, and general trash off the track where our dreams came true.

7 400 yard sprints round the oval at AYG pace. After each lap, 20 yards weighted lunge. The book called for 65 lbs, but all shapes and sizes were had.

After we hit 4 rounds, it was all down hill, although I am not sure the breathing was any easier. We then proceeded to the Brenton with our remaining time.

The Brenton was 5 rounds of 30 yards bear crawls, then broad jumps back with 3 burps after each set of 5 jumps. In succession, this ended up as a killer. Great way to spend 10 minutes of your life right there.

At that point, we were on our way back to COT. We finished with peer led ab work. Did we care about the 6 quitting time? NOPE, The Honey Badger said to have all PAX lead, so we ended at 6:03.

Thanks men for the opportunity to lead. Wegmans is on Q next week.

COT.

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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

 

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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!!!

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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
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20-18s Word of the Year at The Tomahawk

Backblast is late, but the words needed to be shared. The PAX brought forth their words for 2018 throughout the workout and shared why they picked it, and we are all there for encouragement. Continue to ask your brothers what their word is and how they are progressing. Lend an ear, hand, and offer encouragement as we will all have set backs.

We did a mosey around the school for a warmup with a COP halfway through. Once back to the parking lot we got to work with 20 reps on the right side pillars focusing on upper body and 18 on the left pillars focusing on the lower. We started on the outside and worked our way towards the center. At the center few we closed out with abs.

Thanks for the opportunity to Q Polaroid.

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Leg Day at #Colosseum – 1/23/18

6 men joined me the AM for Leg Day at Colosseum.

Mosey around the parking lot for a while.

Warmup

  • 30 Side straddle hops
  • 10 slow 4-count windmills
  • 20 4-count mountain climbers
  • 20 4-count peter parkers
  • 20 low slow squats

The Thing

2 legs exercises followed by a lap around the parking lot, followed by an ab exercise

  • 20 Jump lunges (Mary Catherine Gallaghers), 50 squats, run lap, 20 4-count flutters
  • 30 yard broad jumps x2, 30 lunges, run lap, 25 LBCs
  • 60 step ups, 20 jump squats, run lap, 15 4-count heels to heaven
  • 30 yard lunge walk x2, 20 bombjacks, run lap, 25 diamond LBCs
  • 30 jump lunges, 25 jump squats, run lap, Captain Thors to 7×28
  • Lunge walk to COT

Announcements

  • Yeti
  • Mentoring opportunity at Bethlehem Church in Paradise

Prayer requests

  • Officer Doty + Family
  • Friend with fertility challenges

– Ginsu

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Keeping it Simple; Repeats at the Varsity – 1/19/18

8 PAX gathered in the NaFo Parking lot, fresh off a lazy snow day, to get it back on track with a pre-dawn beatdown.

Mosey around the lot

Warmup

  • 35 Side Straddle Hops
  • 5 burpees OYO
  • 15 Windmills
  • 5 burpees OYO
  • 30 Low Slow Squats
  • 5 burpees OYO
  • 10 4 count Merkins
  • 20 4 count Mountain Climbers
  • 5 burpees OYO
  • 20 Moroccan Night Clubs
  • 5 burpees OYO

Mosey to the snow covered pull up bars

The WO

  • 10 pull ups
  • 10 jump squats
  • 10 pull ups
  • 10 jump squats
  • Run to bottom of the hill
  • 5 burpees
  • Run to top of the hill
  • 20 LBCs
  • Run to bottom of the hill
  • 5 burpees
  • Run to top of the hill
  • 20 LBCs
  • Rinse and repeat above 3x

Mosey to the parking lot

The Cool down

  • 10 4-count Mountain Merkins
  • Boats and Canoes
  • 10 4-count Mountain Merkins
  • Freddy Mercury
  • 10 4-count Mountain Merkins
  • Captain Thors to 5×20
  • 10 4-count Mary Catherine Gallaghers (jump lunges)
  • Flutter
  • 104-count Mary CGs
  • Protractor
  • 5 burpees OYO

COT

Announcements

  • Rooster
  • Yeti

Prayers

  • Listening, not just hearing
  • York County PD, especially Officer Doty & Family
  • Work Transitions
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