Burping Arrows at Colosseum

What do you do when you spend all of your mental energy preparing for a Q involving a hard workout and a solid message, you do that workout, and then get asked to Q the next day?

 

For YHC, you put little effort into preparing a message, think back to what others have done at that AO, and do something hateful.

 

Jekyll reached out late in the day Monday, asking me to take the Q at Colosseum on Tuesday morning, and it’s really hard to say “no” when the request is made. Announcement was made on the Twitter machine, which usually results in poor turnout, so I was quite surprised to see 17 PAX show up to join me in my admittedly bad idea workout. 0515 rolled around, disclaimer was made, and off we went on a comfortable mosey around one of the drop off circles, complete with side shuffles, knees-to-chest, toy soldiers, and other light stretching. We wrapped around to the small parking lot at the entrance for some additional warm-ups.

 

20 SSH in cadence

20 Moroccan night clubs in cadence

10 Hillbilly imperial hillbilly walkers in cadence (yep, you read that right, and it’s just like it sounds)

10 Windmills in cadence

10 Merkins in cadence

 

Tiny mosey to the start of the looooooong entry road with all the arrows for…

 

The Thang

 

Ginsu did an awful workout over the winter involving the arrows on the road, so today’s workout was modeled after that bad idea. But I couldn’t remember what we did that time, so we did burpees.

 

Round 1:

15 burpee buy in, then jog to the first arrow, one burpee, jog to the next arrow, one burpee, etc., all the way down to the stop sign past the Gold Hill Middle School sign (17 arrows in total). 

Jog back to starting point and wait for the 6. 

 

Truth be told, we only did all 17 arrows this time so I could gauge how long the road was and how long future rounds would take. Based on that information, we shortened it to the first 10 arrows for the remainder of the workout.

 

Round 2:

15 breakdancer burpee buy in, then bear crawl to an arrow, 10 LBCs, bear crawl, 10 LBCs, etc. Jog back.

 

Round 3:

15 Walmart burpee buy in, sneaky gorilla to arrow, 10 merkins, sneaky gorilla, 10 merkins, etc.

Jog back.

 

Round 4:

10 Jackass burpee buy in, crab walk to arrow, 10 squats, crab walk, 10 squats, etc.

Jog back to COT, because we ran out of time.

 

Rounds planned but not completed:

15 Bodybuilder burpee buy in, broad jump to arrow, 10 V sits, broad jump, V sit, etc.

20 One-leg burpee (10 per leg) buy in, monkey crawl left to arrow, 10 diamond merkins, monkey crawl left, 10 diamond merkins, etc.

10 One-arm burpee (5 per arm, aka, Apollo Creed) buy in, monkey crawl right to arrow, 10 jumping lunges (single count), monkey crawl, 10 jumping lunges, etc.

 

There were very few announcements. Read your newsletter.

 

Very few prayer requests. Some PAX admitted just needing oxygen.

 

This was my first Q at Colosseum. Jekyll said to make it hard. I tried. We only ended up doing 72 burpees in all, so it wasn’t that bad. I’ll branch out and assume I won’t be asked back, and if I am, it will be a poor turnout.

 

As always, I appreciate the opportunity to lead. Thank you, Jekyll, for the push.

 

Jedi

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6

Board of Pain Week 2

Whoaaa Nelly!  Humidity up and so was the PAX count.  Added 9 men from last week for a total of 19.  Several first timers- Norm, Manifold, Sugar Daddy, JWOWW.  The Sale Boys were valiant.  My understanding is they blacked out.  Week 2 in the books and most returners improved.  Dang Sir Topham Hat comes in from the Bullpen to capture 1/2 of this weeks Virtual trophy.  No shock there.  As always #sneakyfast Fishsticks is up at the front.  See below and see you next week

The Thang:
Finish each exercise before moving on to the next. In between, complete a recovery run. Normally, distance is 1/4 mile. today was shorter but will adjust next week. Each week PAX (and returning PAX) work to better their accomplishments down the board.
F3 June week 2
The Challenge:
 Burpees – 100
 Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
 Ski Abs – 100
 Merkins – 100 Sunshine (C)
 Deep Squats – 100
 LBCs – 200 Norm(116), Funhouse(75), Offspring (10),
 Carolina Dry Docks – 100 Gridlock (C)
 Russian Twists – 100 Cyclops (C), JWoww (C), CSPAN(C),Shady (C), Dark Helmet (70), Lil E (45), Manifold(25)
Mac Tar Jai– Sugar Daddy (38), Trucker (15), 100 Brick (10), Harry Carry (5)
 Jump Squats – 100 Jekyll (27)
 Mountain Climbers – 100 Fishsticks (C), Sir Topham Hat (C), Bonsai (1)
 Shoulder Raises – 200
 Mary Catherines – 100
 Hello Dolly – 200
 Wide Arm Merkins – 100
 Squat Jacks – 100
 Nippler– 100
 Burpees – 100

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Hive @5 (times 2) for some 90s Hip Hop old school

This party was getting started with some 90s Hip-Hop where disclaimer needed to include that YHC was not responsible for what Pandora decided to play.  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: mountain climbers x20, Moroccan night club x30, windmill x10, imperial walker x10, hillbilly walker x10, cherry picker x10, SSH x20, downward dog and honeymooner.

The Thang….with 2-Pac singing his sweet songs in the background.

  • 30x KB swings
  • 30x KB squats
  • 30x KB shoulder presses
  • 30x KB rows
  • 30 total / 15 each leg KB lunges with a single arm shoulder press
  • 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.

  • 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 poorly chose round 2 for another go.

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 and was in pain for the following day!

Aye – Shady

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Kicking Off ’18 Nantan Summer Tour at Block Party

On an unseasonably cool June morning, 41 #HIMs met to get an attitude adjustment and start the day out right.

Mosey to the big parking lot on 160.

WARMUP:

  • 20 4-count side straddle hops
  • Five Burpees OYO
  • 10 4-count Windmills
  • Five Burpees OYO
  • 20 Low slow squats
  • Five Burpees OYO
  • 15 4-count Merkens
  • Five Burpees OYO
  • 20 Mountain climbers
  • Five Burpees OYO
  • 20 Moroccan night clubs
  • Five Burpees OYO

The THANG

Four corners in the big parking lot. Count off into groups of 4s and rotate through the stations.

  • Corner 1: Mosey to the bottom of the hill (160) and sprint back to the top, rinse and repeat. LBCs when done.
  • Corner 2: 30 Hand release Merkens. LBCs when done.
  • Corner 3:  40 Monkey Humpers. LBCs when done.
  • Corner 4: 20 Burpees. LBCs when done.
  • Rinse & Repeat

Mosey to the wall for 20 4-count wall mountain climbers.

Mosey back to COT….NOT DONE YET!

Captain Thors in cadence to 8 x 32.

COT

1 Corinthians 9:24 reads “Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win!” Give everything you do your best effort. Sometimes, however, this requires an attitude adjustment. Be grateful for how God has blessed you and honor HIM by giving it your all. After all, the only difference between a chAmp and a chUmp is YOU!

Announcements: Hog & Coyote, Nantan Summer Tour, #218in18, Read your newsletter

Thanks for the opportunity, Shady!

– Ginsu

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Hopping, crawling, sneaking, and pushing at Laces In

Truth be told, YHC did not consult his work calendar when Lil E asked him to Q Laces In, and he probably would have turned it down had he thought about it. Once committed, there was no excuse to pass it off. Plus, it’s nice to get over to that side of the Fort from time to time.

We had nine total, with Tesh not posting despite requesting a welcome celebration and a couple others bailing last minute because of “sore shoulders.” Nevertheless, the nine faithful and strong pressed onward into the gauntlet.

Warm Up

Long mosey around to the far side of the school, which is really actually pretty close but takes a long time to get to it. There was some butt kicking and high kneeing thrown in before we made a small circle in the square parking lot with the special spots for teacher of the year and whatnot. We did some windmills and Moroccan night clubs, and that was it for the warmup. On to

The Thang

Not having a ton of time to plan, the gauntlet approach seemed best. Set up the course, then let the PAX work through it at their pace. The basic layout was:

  • Start with two-foot hops onto the curb
  • Bear crawl to next curb
  • Incline merkins (hands on curb)
  • V-sits on path on island
  • Derkins at next curb
  • Sneaky gorilla across middle section to next curb
  • Incline merkins
  • V-sits on path
  • Derkins
  • Bear crawl to last curb
  • Run one lap around the inside of the square

Start with 20 hops and sets of 10 incline merkins/10 derkins, then work down the ladder with each pass (18 hops and 9 incline/derkins; 16 and 8, etc.). Always with 5 v-sits per island. If you got through the whole thing, that works out to 110 hops, 110 derkins, and 110 incline merkins, with 100 v-sits and a lot of crawling and sneaking.

I appreciated the symmetry of this workout.

Time was not sufficient for all PAX to complete the workout, especially since Greenwave and Crab Cakes got confused and never climbed down the ladder, doing sets of 10 the entire time. Crazy.

Funhouse handled COT as part of the A$$ Kicking April tour, so YHC checked out.

Thanks to Lil E for the opportunity to lead.

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Honor at the ARMory

Perfect morning with 8 PAX gathering to the only work out with kettle bells at FHC- ask DH.  Needed help with a KB- Mr. Clean said I could use his rock but I had to give him a ride.  Deal.  Short Sale offered his on twitter- and that bringing his would assure he would escape the FS Monster.  Done.

Disclaimer Disclaimed. Warmed up with #usualsuspects and primarily targeting our verbal jabs at Twister.  He appreciated it.

The Thang- other than picking it up and putting it down, I wanted to isolate and wear out the muscle groups.  In between KB reps of 5, 10  15,- correlated bodyweight exercises were spliced in.

Run Lap

  • Curl
    • Merkin 10
  • Tricep Extension
    • Carolina Dry Dock 10
  • Turkish Getups
    • LBC 10
  • Goblet Squat
    • Lunges- 10 each leg

Run Lap

  • Lawnmower Pull
    • Merkin 10
  • Shoulder raise or press
    • Carolina Dry Dock 10
  • KB Swings
    • LBC 10
  • Figure 8
    • Lunges 10 each leg

6 Minutes of Mary

Naked Man Moleskin

Had the great privilege of attending an Eagle Scout Ceremony where 4  young men including Twister’s son were awarded the highest rank in Boy Scouts.  Of the many dignitaries that spoke, former marine in original dress blues from 1967 spoke of the most repeated word that day- Honor.  There is no greater compliment or description of a man than that of a man who has or act honorably.  In your words and actions- we must be honorable!

Prayers for new chapters in 2.0s lives: Stones’s son’s upcoming marriage, JWOWW’s daughter communion, and for Short Sale’s family as it has been one year since his brother’s passing.  God be with these men today.

Aye!

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April Showers Bring More Burpees

It rained all day Monday, through the night and the forecast was for more on Tuesday.   CSPAN was Q at The Ballroom, promising stories of OG glory along with cover.  Funhouse’s Ass Kicking April band wagon was rolling into Block Party as well.  So the question was how many pax would post to Colosseum for YHC’s first Q there in a LONG time.  The answer = 4 brave pax.  Some brief comments about rain coming and grumbling about Gunsu’s Q the prior week followed a brief Disclaimer, and then we launched.

The Thang

No wind and rain or lack of headlamps was going to intimidate this group so we took off for a run out the front parking lot and up the hill to 160 and the drive through cover at the bank branch on the corner.

COP – SSHs, Mtn climbers, IWs, Windmills, Merkins,  10 burpees OYO

Mosey over to the day care under the front entrance cover

People’s chair, Sumo squats, People’s chair, monkey humpers, People’s chair calf raises, 10 burpees OYO

Mosey to the  office building and the cover there

Merkins, Freddy Mercury, wide arm merkins, Flutter, diamond merkins, hello dolly, 10 burpees OYO

Mosey to Velux office under the front entrance cover

Shoulder taps, plank sequence, shoulder taps, plank sequence, shoulder taps, 10 burpees OYO

Run back to school

10 Burpees OYO

Run home

COT

NMM

Turned out to be a very nice morning for a workout.  Just enough light rain to provide cooling amid the sweat and gloom.  I was more than willing to take advantage of some cover for the workout, but there was no way I wanted to pass up the chance to run through the rain and stomp through some puddles.  The pax complied quite willingly and put forth a strong effort throughout.  Well done!

We spent the mosey time comparing notes on each man’s workday ahead.  We spend a lot of time in the gloom and I’m always amazed how little I know about the careers among the pax.  It was a treat to learn a little about everyone.

Before banging out the last set of burpees, we touched on the workday ahead and how we should all relish the privilege. Even the worst parts of the day would be better than those faced by people fighting disease (like Badger) or those without work or the many other people in the world who would gladly trade their challenges for our own.

Thanks to the men for posting and to Jekyll for the opportunity to lead.  We missed you, brother.

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12

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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Hive: Ears to hear

Tesh asked YHC to Q after a last-minute cancellation by one with well-quaffed hair. Eager to Q a Kettlebell workout for the first time, I gladly accepted.

Disclaimer directly into the warmup

SSH x13
Moroccan Nightclubs x13
Toy Soldier x13
Moroccan Nightclubs x13
Windmill x13

Mosey around the parking lot

Thang:

13 Kettlebell Swings each time alternating with Merkins
Merkins in decreasing reps 13, 12, 11…3, 2, 13
Finish with a bonus of 13 Kettlebell Swings

Mosey around the parking lot

Decreasing Reps of 17, 13, 11 each of:
KB Squats
KB Side Lunges
KB Reverse Lunges

Round of stretching to balance the leg/hip work with pigeon lunge into swan pose – below is a stock pic to prove to Flash that YHC didn’t just make it up.IMG_8030

Back for some Mary (all with the kettlebell):
Flutters x13
American Hammers x13
LBC x13
American Hammers x11

COT

NMM:

Discussed how in my work as a music professor I strive to give students the ears to hear (Matthew 13:16), and how that is my prayer for myself in all aspects of life. The ears to hear those who need help, ears to hear my M, ears to hear my kids when they need me, ears to hear the Lord when God calls, etc.

Below is a quick shot of the wenkie. Due to the quick turn around I formulated this one while in rehearsal of the Britten War Requiem (I was tacet on the 5th movement.) Also this reminds me that I need to order more Revolution from Pet Meds . . .

Thanks to Tesh for asking. Although some PAX were lamenting that I didn’t go with my original plan of counting down the Kettlebell Swings instead we kept them at 13 each. It was Friday the 13th after all . . . . and that got me thinking about prime numbers.

Welcome FNG: Mouse Trap

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Laces: Super 21 on Maundy Thursday

Laces In:

Slight Mosey to student parking lot

Warm Up – COP
SSH x20
Imperial Walker x10
Hillbilly Walker x10
Windmill x10
Cherry Picker x10

Mosey to Band Practice lot

Super 21s (variation) – Inspired by JWOWW’s VQ at the Hive which used a deck of cards and got me thinking about 21. Then I found Super 21s listed in the F3 Exercises………I wondered why I hadn’t done these before in a workout. Turns out doing Super 21s makes it difficult to raise your arms later…..like days later.

1 merkin to 1 low slow squat
repeat to 10 reps of each
Flutters x21
11-13 reps of merkin/LSS
Hello Dollys x21
14-15 reps of merkin/LSS
Freddie Mercuries x21
16-17 reps of merkin/LSS
Lap around the Painted Lot
18-19 reps of merkin/LSS
Box Cutters x21
20-21 reps of merkin/LSS
Rosalitas x21
(Total of 231 merkins and squats)

Slight mosey to side of Ceramics Studio

Found some curb – stretch calves
Calf raises x21
Wall Sits (slight discussion of the brass technique of multiple tonguing: generated a good deal of mumble chatter)

PAX mentioned (sarcastically?) that if we just did 19 more merkins, we would reach 250. With the challenge laid down, PAX completed 19 merkins and 19 low slow squats. (Total of 250 merkins and squats: except for Trucker who complete 280 and added that to the Name-o-rama so YHC wouldn’t forget.)

Plank up – Because Abiding (see note below) requires flexibility:
Honeymooner to Down dog variations
Stretch out the legs
Leg raises in down dog
One leg plank
Knee taps to elbow x5
Knee taps to opposite elbow x5
Repeat with opposite leg
Pigeon Lunges
Butterfly stretches
Seated forward bends (i.e., touch your toes sitting down)

Mosey back to COT
American Hammers x21

The word for the month is abide. Abiding in God is active alignment of our will to the Lord’s. This is opposed to “the dude” passively abiding in the Big Lebowski. I gave a brief message about how we can abide in what is happening around us or we can strive to abide in God. The word is not a passive acceptance our circumstances, at least not in a scriptural sense.

We also discussed, while sitting against a wall, how I approach my (music) studio teaching at Winthrop. There’s practice dedicated to maintenance/growth at technical elements and the physical skills required to play the instrument (this is how triple tonguing came up), and then there’s practice learning assigned repertoire. Practicing only repertoire means the physical skills needed for new piece/work must be learned from scratch…..every time. Having a set routine for maintenance and growth means the fundamentals on the instrument are already in place, i.e., you’re in shape. At this point, learning repertoire is simply a matter of applying skills you already possess.

My short (5 months) time with F3 reminds me of this model. A routine to develop ourselves (physically, mentally, emotionally, spiritually) so that when we encounter challenges (repertoire) it is only a matter of applying skills we either already posses or are honing. One of the hardest parts of each workout for YHC is leaving the comfort of the bed for the gloom. Yet we are all on this planet (its own form of gloom) called to seek God’s purpose for us and abide in that. I’m grateful to have shared this morning with PAX doing just that . . . . even if that means YHC can barley raise his arms to type a backblast.

Not sure what happened at Laces Out. . . . I’m assuming they ran and can currently lift their arms.

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