Five for Six at the Varsity

Typical Varsity style the number of Pax was low but the pain was high on a beautiful morning to post.
The year is short so far but there are already two major learnings through my word of the year and the short time on the Journey
  • My lack of emotional presence is a huge factor in my relationship challenges with my wife and kids… my word is NOW and much of that is learning to be more present
  • If bearing fruit is the yard stick by which you measure your abiding in Christ then I have a long way to travel on my journey because as I look at the fruit I bear it is a little under ripe and the yield is not high.
Rule of the day – 3 Burpees on every transition between exercises.
All Hands Mosey to band parking lot with a single rule (the hands must touch the ground with every step) – bear crawl, crab walk forward, lunge Walk with hands touching the ground, inch worms, crab walk backwards
Warm up at the band parking lot – Exercise run (50 out followed by 3 burpees)
– SSH, Imperial Walker, CCD, Mountain Climbers
Six man fail 100 yard run on regular exercises, 200 yard run on ab exercises
– Merkins
– Dips
– CCD
– LBC
– Plank
and a few others thrown in their by the pax
Wall work
– Balls to the wall
Mosey to COT… regular style.
It is always an honor to lead this group.  AYE!
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BAM!

Conditions were near perfect this morning in The Fort. 65 degrees, clear skies, nice breeze meant that we have optimal weather for bettering ourselves. We started off with a quick disclaimer, set up the BAM in the workout (Burpees, American Hammers(IC), and Merkins (SC). We started with a 5-10-15 and each time BAM was called incremented by 1…6-12-18 and so on.

We started off and immediately Chicken Hawk calls ‘BAM’. I think he must have been testing the system out, it worked 10 steps into the mosey, we did the 5-10-15 and proceeded with the mosey to the bus loop.

Did some dynamic stretching, toy soldiers, butt kickers, high knees and then took another mosey past the playground to the back parking lot.

Circled up for PAX led warmup, SSH, LBCs, Windmills, CDDs, Peter Parkers, and Parker Peters. Now that we were all warmed up and a few more BAMs called out, we did some leg work.

Single leg hops – R for 75 yards
Single leg hops – L for 75 yards
Ski jumps at an angle for 75 yards
BAM!! 7-14-21
Lunge
Backward lunge

Mosied to back wall.

BAM! 8-16-24
Aussie Mountain Climbers – 15 degree, 10 count, 45 degree, 10 count, BTTW 10 count, 45 degree 10 count, 15 degree 10 count.
BAM! – 9-18-27
WALL Sits – 10 count each PAX
Wall Tar Jai – 10 count each PAX

That was a winner!

Mosied to SMS loop.

Last BAM! was spread out over the loop performing one of the exercises at each corner.

Proceeded to COT with some SSH in the middle for a rest.

At COT had time for 1 minute of Freddies and we were done!!

Thanks to all for pushing each other and to Jiffy for having YHC as Q.

Great work today.

COT.

Prayers to those families affected by tragedy in Florida, but also those who are dealing with the lead up to those flash points across the country.

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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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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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666 Plus

Thanks Kielbasa for the opportunity to Q, especially the reminder a few days before. You have been doing an amazing job as site Q and it is greatly appreciated by the PAX. The crazy gifs you find in the eastern European dark web are always a classic!

The PAX gathered, we saw the Site Q coming in hot, planted the flag, and we were off.

As YHC set up, Kielbasa led coordinated warmups, especially the SSHs. May be its me, but seems like the count does not match the actions…hey its early and its like the lips are not matching up on the actors.

So after that, the main course was served.

6 minute stations, 3 exercises per station, 15 reps per exercise, 6 stations, 20 seconds rests….that’s like 2 minutes of rest!!

R1 – Merkins, Jump Squats, Freddie Mercuries
R2 – CDD, Bomjack, Dying Cockroach
R3 – Block Curl, 50# KB Swing, Box Cutters
R4 – Pull Ups, Bar Hang, Smurf Jack
R5 – Bear crawl to curb and back, KB shoulder press, V-Up
R6 – Burpees, run down hill, burpees, run backwards up hill, burpees

By that time there was encouragement to finish, discussion of naps, and a great start to Friday.

COT.

Close out prayers.

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Repeating Til We Get It Right- Groundhog Day Style

It was an awesome day for an F3 workout! Temperature in the 40’s. Had rained, but wasn’t currently raining. AO was Nation Ford HS- great location. It was Groundhog Day (not sure if that matters or not). It was Friday and pretty importantly, I woke up this morning on the right side of the grass (The top, that would be the top side).

There had been a little hype on the tweets prior to this workout. That may have been initiated by me, but with Beyond on the other side of the Fort, I was hoping to forestall any of the PAX who might have been tempted to make it a Fartsack Friday. If I wasn’t Q, I might have been tempted to make it a Fartsack Friday. Instead, I promised some hard work, some fellowship and maybe even a message to boot.

I’ve been noticeably absent from posting at Varsity for several months. This may be especially puzzling considering Varsity is about 3/4 mile from the house. Not that I haven’t been posting on Fridays, quite to the contrary. I’ve posted nearly every Friday since September, but at the other HS in town for slinging KBs. Gotta plug here for the Hive. Come on over for a month of Fridays and see if you don’t get stronger. I know I did. Just putting it out there.

I wasn’t sure what to expect for numbers what with so many other good options. That said I filled up the war wagon with a stack of gear and planned for a few or lots of PAX. When I arrived at the AO the second thing I noticed (first, that it wasn’t raining) was that the pile of cinder blocks that have resided at this site for, quite literally years, went MIA in the last 3 days. Oh, the disappointment. So, hairburners and block drags are off the menu for this morning. I hope all the cindys find their way home…

The Thang

Mosey to the bus loop. Then repeat, to start off our theme for Groundhog day.
Circle up by the HS for a bit of the COP.
20 X GoofBalls IC
10 X Merkins IC
30 X Morrocan Nightclubs IC
Front-Back-Go drills until the Q called stop
Mosey to the back of the JROTC building where the main event would be.

In the fashion of the Bill Murray classic Groundhog Day, we did everything AMRAP style. Hopefully until we get it right. The important thing is that you keep pushing at each station.

Timer = Carry the 60 lb sandback to the bottom of the hill, around the first parking lot island and back, then everyone switches stations
1. Pull-ups -Big rubber bands available for some help.
2. Battle rope
3. 30 lb upright row
4. 2 x 30 lb dumbell thrusters
5. 40 or 50 lb KB swings
6. Jump rope
7. 2 bucket farmer carry
8. 30 lb slam ball

500 watt work light
USB speaker for the tunes

I think everyone made about 3 rounds and it was an Awesome Day!

NMM

During the beginning mosey I asked the question Phil Connors (Bill Murray) asked in the movie. “What would you do if you were stuck in one place and every day was exactly the same, and nothing that you did mattered?” While, I don’t think that any of the PAX feel exactly that way, sometimes we can feel like we aren’t having the impact that we’d like to have. I challenge all the PAX to initiate that change that will get them out of that comfort zone and give them the opportunities to have that influence that they need to have as leaders.

Geronimo! Out

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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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Pathfinder Comes to Springfield

Conditions were cold and windy and some may have thought that it would be worm, including YHC’s original plan to wear shorts, but that was quickly foiled by Mother Nature. 5 PAX met at the Springfield Pool and did a tour of the golf course and neighborhood. The hills were in full effect as was the 2nd F. Great morning and thanks for the push men.

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Extra Heavy BEYOND – It’s more than a Workout

For those of you that know me and my workouts, there typically isn’t a whole lot of “messages” as I try to make it all about business.  However, this time around, I focused on delivering a message that meant a ton to me and my journey, but also hopefully sparking something in the hearts of the pax.  Let’s get w/ it:

Quick mosey over to the lit side of a building w/ plenty of heavy objects for the Pax to worry about while we did our warm-up.  It was short and sweet:

Wide Grip Merkins x10 (in cadence), followed by Diamond Merkins x10 (in cadence) followed by Merkins x10 (in cadence) – nothing like 60 push-ups to get us started.  From there it was all about sitting on our six and stretching so I could focus on the first part of the message.

I asked the Pax who had figured out their marriage and felt they are their spouses were 100% aligned – crickets.  Next question – Who has ever confused “being a provider” with being a good husband?  A few hands went up.  Well I can surely attest to that, and I’m a changed man because of it.  Without going into too many details, I let my priorities get so out of order that I lost my connection w/ my wife.  And it took an act of courage on her part and some serious gut checks to remind me of what matters.  In order, work took the most from me, got home, spent what little time I had w/ my kids (which was basically putting them down to bed), F3 probably got the next sliver (my mornings) and my wife got what was left.  That equated to nothing really, maybe some shallow conversations, tiredness from me, tiredness from her.  This went on for far too long until a late night conversation already past my bedtime lasted 3 hours.  It hit me like a ton of bricks  – our connection was nonexistent and it was time to get it back.

Next up – Heavy a$$ tabata stations.  6 stations, each had two different exercises, 2 pax per station.  40 seconds on, 20 seconds rest.

1a:  Coupon – 40 lb metal chain, Exercise – Jump Squats (wrap that chain around your shoulders / neck)
1b:  Coupon – 2 25 lb bags of metal pellets, Exercise – Curls

2a:  Coupon:  80 lb tree (I’m not kidding), Exercise – Man Makers (good luck)
2b:  Coupon:  30 lb tree or 40 lb stump, Exercise – Lunge Jumps (could swap any coupons for either exercise)

3a:  Coupon:  Cinderblock, Exercise – wood choppers
3b:  Coupon:  Cinderblock, Exercise – v sits (press cindy then touch toes pointed high w/ cindy)

4a:  Coupon:  50 lb bags of limestone, Exercise – shoulder press
4b:  Coupon:  50 lb bags of limestone, Exercise – flutters w/ push press

5a:  Coupon:  none, Exercise – vert wall w/ chalk (vertical jumps on brick wall – use chalk for first jump, mark your high mark and then spend the rest of the time trying to touch that line)
5b:  Coupon:  none, Exercise – bear crawl the perimeter

6a:  Balls to the Wall hold 40 seconds
6b:  Single Leg Wall Sit (20 sec each leg)

Mini break w/ continuation of the message – well the night of the “revelation” from my wife or what I call my re-awakening, I had a flashback so randomly of something CSPAN once said at a workout 2 years before.  It wasn’t random, because it was so fitting, but I honestly hadn’t thought about it in a long time.  It was the bullseye theory of prioritization that I clearly lost containment on.  My bud Witchhunt also helped me a few months back w/ some podcasts to listen to around time management.  Both pointed to the same tactical response – God gets your first.  That’s it.  So my wife and I got tactical – we committed to God and to each other to spend the first 45 minutes of every day together, reading God’s word.  Since that night, we have read together almost every morning (and the couple that we missed we text each other when we can catch up w/ reading and explain what we got out of it) independently the same reading plan, journal independently, but then share what God spoke to each of us.  When you share what spoke to you, you really hear what is going on with each other.  You hear each other’s real time emotions, real worries, real anxieties, what’s ahead, what’s behind us.  I can honestly say I feel closer and more aware of my wife’s true feelings that I ever did in the 13 years we’ve been dating / married.

RINSE AND REPEAT TABATA ABOVE.  NASTY.

We didn’t have a ton of time, so I ran the pax over to a wide open parking lot that had already been set up w/ cones.  An old fashioned football drill I remember doing from double session conditioning.  SNAKES.

One after the other –
Sprint 40 yards, side shuffle right 40 yards, back pedal your butt off 40 yards, side shuffle left 40 yards, sprint 40 yards, side shuffle left 40 yards, back pedal 40 yards, side shuffle right to starting point 40 yards.

I finished my message w/ something that was another a-ha moment w/ my wife about 6 months ago – a small group we did on a series called “Love & Respect”.  In a nut shell it taught us how God wired men and women differently.  Women need love; men need respect.  Not respect in a sexist, egotistical way, but our emotions are clearly influenced by when respect is given or clearly not.  Application – it’s all about how we talk to each other.  Always ask yourself if you’re the husband – did what I say come out in a loving way?  If not, you may want to apologize in advance and say exactly that (ie. I’m sorry honey – I clearly didn’t say that in the most loving way.  That’s not what I meant…).   Most times it’s not what we said, it’s how we said it.  Intent was harmless, the delivery was just not loving.  Same goes for the wife – instead of doing what most men do when they get angry and walk away, we should say, “I feel like what you said was not very respectful”.  More times than not, your wife will realize that was the case and apologize before anything gets out of hand.  Avoid the vicious cycles – husband gets mad, they walk away / internalize everything, they get distant, distance to the wife is clearly unloving, she gets more mad, results in her snapping at you and being disrespectful.  Repeat, repeat, repeat.  Avoid this and be loving men.  That’s all she wants.

RINSE AND REPEAT the SNAKES – only this time, double the distance for each direction.  Fun.

Made it back to COT 2 minutes late but the pax were cool w/ it.  Announcements, prayers for all the senseless violence the last couple days (peach stand, York county officers, kentucky school victims) and for vision / direction on those ideas / things that enter your life and you clearly know you need to do something w/ it.  Huge thanks to Maximus for asking me to lead this workout so early in it’s existence.  I really appreciate it man and I hope my experience can help some guys out there repriortiize and grow closer to their wives.

ChaChing

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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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