Truck Tailgate Box Jumps, Plyo Push-ups, and of course more Burpees

2015-07-10Leave a comment

QIC: Longshanks
When: 07/10/2015
Pax: Skate-or-die, Airborne, Pebbles, One-Niner, Ringer, Heisman, Spitz, Sweeper, Dark Helmet, Longshanks
Posted In: Varsity

10 of the Fort’s finest descended upon Varsity for Day 3 of the Longshanks East Fort Mill Q tour. Despite never actually posting at Varsity, a spot was given. Was informed it was plyometrics. Goal was to not disappoint, so YHC got creative. Due to the use of YHC’s truck as part of the workout, a more formal disclaimer was given (more on that later). Off we go.

The Thang

Mosey over to one side of the parking lot for some dynamic stretching that involved hamstring stretch, butt kicks, quad stretch, High knees, karoake, and varoius levels of skipping. Mosey back over to the cars for the 6 stations of pain. 2 people at each station. only rest was the time it took to get to the next station about 20 feet away.

1 minute of Box jumps into the tailgate of my truck (reason for longer disclaimer)

1 minute of quick feet up and back on a parking space line

1 minute of burpees (cuz why not do more burpees. Tour staple. Like the song a band plays at every concert)

1 minute of kettlebell swings 25 or 35 pounds

1 minute of forward and backwards ski jumps along parking space line

1 minute of merkins (regular, clap, or plyo or combination of all 3)

Rinse and Repeat this for 4 rounds total with a 10 count between each round.

Finished with 3 100 yards (approximately) sprints

COT and BOM

Announcements -August 8th – Gladiator Games, Pancakeaterria, Golf tourney. F3 Dads and Panthers stadium on Saturday

Prayers – Whitesnakes 2.0 – thanks to Ringer for leading us in Prayer

Moleskin

* Thanks to Dark Helmet and Pebbles for letting me lead this AO on this hot sweaty morning. Hope it was hard enough for you. Both made 2 out of the 3 Tour Stops the last 3 days.

* Glad YHC gave a thorough disclaimer as both Dark Helmet and Heisman whacked their shins on the tailgate. Didn’t stop either one from pushing through. Great work out there.

* One-niner, Ringer, and Pebbles are lightning fast. Must be something in the water over in Indian Land. Also, all 3 ran down and did some pull-up/bar work while the rest of us chatted after COT. Extra credit makes you a HIM

* Great having Spitz and his 2.0 Sweeper out today. Both pushing hard and both made 2 out of the 3 Tour Stops this week. Not much mumblechatter from Spitz today, but always love when he posts. Guess he didn’t feel like talking to his son this morning (or his son didn’t want to talk to him). And Airborne was too busy killing this workout to talk either.

* was partnered with Skate-or-die. Great push out there today. Thanks for keeping me going as well.

* Great work by all that showed up. way to avoid the fartsack and take the DRP. Till my next Q, rest up and be ready.

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Board of Pain July 2015 Week 1

2015-07-10Leave a comment

QIC: Jekyll
When: 7/9/15
Pax: Twister, War Eagle #Respect, Co Pay, Patton, Car Bomb, Wheels, Maximus, Dog Pound, Seacrest, Chaser, CSPAN, Full Count #Respect (WD), Green Wave, Socrates
Posted In: Laces In

15 men made it out to the 2nd annual Board of Pain. This MOFO delivered. What can I say- I’m sore. Mission accomplished. Come out next week. Same bat time, same bat channel. Can you do better? Who will get the VT??

If you do not see your name below- sound off in the comment section or twitter machine and I’ll add you.

Jekyll

Week 1

The Challenge:

(1/4 mile run between each exercise)

Burpees – 100
Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
Ski Abs – 100
Merkins – 100
Deep Squats – 100
LBCs – 200
Carolina Dry Docks – 100
Russian Twists – 100 Chaser, Dog Pound, Co-Pay, Seacrest (50), Twister (41), Socrates(3)
Mac Tar Jai– 100 Maximus (50), Full Count (50), Jekyll (40), CSPAN (30)
Jump Squats – 100
Mountain Climbers – 100
Shoulder Raises – 200
Mary Catherines – 100
Hello Dolly – 200
Wide Arm Merkins – 100
Squat Jacks – 100
Nippler– 100
Burpees – 100

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4 Horsemen from The Hive Invade Slow Burn and Meet Jackie Brice!

2015-07-10Leave a comment

QIC: Seacrest
When: 07/10/15
Pax: Greenwave, Dawg Pound, Cheddah, Seacrest (QIC)
Posted In: The Hive

4 Horsemen rode into the Hive this gloomy Friday morning and there was a lot of mumble chatter when they realized we would be riding right back out. Kettlebells in hand…

After a quick warmup, SSH x 25, we were off.

The Thang:

Mosey down the street stopping at 10 light posts along the way.

Clean Presses x 10 (5 each arm)
Curls x 10 (5 each arm)
Tricep Extensions x 10
Figure 8’s x 10
Squat Curl Presses x 10 (5 each arm)
Overhead Presses x 10 (5 each arm)
Squats x 10
Clean Presses x 10 (5 each arm)
Tricep Extensions x 10 (5 each arm)
Overhead Presses x 10 (5 each arm)

Mosey to the Bi-Lo parking lot. Oh look, Slow Burn is here. Props to Solid State for the mini convergence idea.

Circle of Pain

3 kettlebells passed around the circle

20lb KB – Clean Presses x 10 (5 each arm)
25lb KB – Curls x 10 (5 each arm)
30lb KB – Swings x 10

All while the rest of the PAX held the plank.

Excercises:

SSH x 25

Mountain Climbers x 25

Merkins x 10

Peter Parkers x 15

Squats (we really needed a break from the plank) x 20

Stang through in a couple of other good ones, but I was trying to catch my breath.

Mini Convergence over. Time to head back. Kettlebells back in hand.

Rinse and repeat the light post excercises back down the street. A lot of good mumble chatter after stopping at the first light post AGAIN!

COT

Prayers for Dawg Pound’s parents keeping their three boys for a couple of weeks.

Moleskin

After our workout, Cheddah commented on my punctuality. That was until we met Mr. Jackie Brice. He kept yelling at us from a distance about the upcoming season. “No Pain, No Gain!” He said over and over. This is a young looking group (Especially Cheddah) and Mr. Jackie Brice thought we were FMHS football players. After clearing that up, we invited him to workout with us and he joined us for BOM. #Respect

Greenwave was not happy about running to Bi-Lo with his 35lb KB (For the record, I did recommend light weight and running shoes on Twitter this week), but every time he was offered to switch with someone, he kept it. Good work! #HIM

I heard Dawg Pound with some light mumble chatter at the 1st light post on the way back. I couldn’t make out what he was saying, but probably something like “can someone tell me who’s idea it was to run over 2 miles with kettlebells?”

Glad to have Cheddah out this morning. The Hive is a great AO and it’s good to see some new faces coming out. Good work by all PAX this AM.

Thanks Longshanks for the opportunity to Q. Honored.

Until next time…

Seacrest, Out!

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A little pyramid, Tinker Toy style

2015-07-09Leave a comment

QIC: Tinker Toy
When: 07/09/15
Pax: Sweeper, Apache, Bogey, Mailman, Padre, Catfish, Burgundy, Smiley Face (Respect), Sergeant York, Fusion, Popeye, Italian Job, Shrute, Transplant, Toro, Scarecrow, Tinker Toy (Q)
Posted In: Uncategorized

Started by reading Romans 5:3-6,8
Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us. For while we were still weak, at the right time Christ died for the ungodly.

but God shows his love for us in that while we were still sinners, Christ died for us. (‭Romans‬ ‭5‬:‭3-6, 8‬ ESV)

Talked about how suffering is part of our Christian walk and how Christ suffered the ultimate pain on the cross for all of our sins so that we might be justified by faith (reference Romans 4 and Abraham being justified by faith).
Since I like to try and draw parallels between the workout to come and the passage selected, it lined up nicely since a form of suffering was about to come.
Disclaimer

Warm up at fountain
20 SSH
20 IW
10 Windmills
20 MC
20 CDD

Run to park fountain area

Round 1
20 Burpees
20 Jump Squats
20 Derkins
20 Jump Squats
Run 1 lap

Round 2
20 Burpees
20 Jump Squats
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jump Squats
Run 1 lap

Round 3
20 Burpees
20 Jump squats
20 Derkins
20 Jump squats
20 Diamond Merkins
20 Jump squats
20 Stagger Merkins
20 Jump Squats
Run 1 lap

Round 4
20 Burpees
20 Jump squats
20 Derkins
20 Jump squats
20 Diamond Merkins
20 Jump squats
20 Stagger Merkins
20 Jump Squats
20 Clap Merkins
20 Jump Squats
Run 1 lap

Totals
80 Burpees
280 Jump Squats
200 Various Merkins
1.93 Miles of running

Reminder that even though suffering was involved in the workout, that was temporary and we needed to focus on eternal things.
How do you get better at suffering?
Let go and LET GOD TAKE OVER. Submit to God and let Him handle it in His strength.

It was an honor leading these 16 strong men today and seeing all push their limits and some come alongside and help carry some of the burden of the number of reps. Great demonstration of how we, as brothers in Christ, should help each other push through and sometimes help carry the burdens in life. Great job men!!! Aye!!

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4 Corner Burpee Laps at the Ranch

2015-07-09Leave a comment

QIC: Longshanks
When: 07/09/2015
Pax: Spitz, Backdraft, McGruff, Dark Helmet, Spiderman, Montelango, Corruption, Motor City, Lil E, Bassamatic, MacGyver, Longshanks
Posted In: The Ranch

12 of The Fort’s finest men avoided the fartsack this morning and descended upon The Ranch for Four corners of Burpees and the People’s Donkey Balls. The Shovel Flag was planted and the disclaimer was mentioned. Off we went.

The Thang

Warmup lap around the parking lot that included walking quad stretch, walking hamstring stretch, high knees, butt kicks, and skips. Then right into the 4 corners of Burpees (pretty simple here do 10 burpees OYO, then an exercise IC to 20, then run to next corner and repeat until we do 100 burpees). So

10 Burpees, then 20 SSH, run

10 Burpees, then 20 Windmills, run

10 Burpees, 20 Mountain climbers, run

10 Burpees, 20 Peter Parkers, run

10 Burpees, 20 Parker Peters, run

10 Burpees, 20 Peter Pointers, run

10 Burpees, 20 Imperial Walkers, run

10 Burpees, 20 Plank Jacks, run

10 Burpees, 20 Seal Jacks, run

10 Burpeees, 10 count from Dark Helmet (was supposed to be 20 Maktar Ninjas, but couldn’t see my Weinke so we skipped. Run to the wall at the school for People’ Donkey Balls

People’s Donkey Balls consists of the The People’s Chair, then Donkey Kicks, then Balls to the Walls. Each round consisted of 30-40 seconds of People’ Chair, 10 Donkey Kicks, and 20-30 seconds of Balls to the wall. We did 3 rounds with 20 dips between each round. Third round of People’s Chair included 15 Shoulder presses IC.

Mosey backed to the Parking lot for some Dealer’s Choice ab lab that included, Hello Dolly, LBC’s, Rosalita, CBL’s, Flutter kicks, Superman, Freddy Mercury, Dying Cockroach, Protractor, and a couple of others.

Announcements – CAH July 17th at night. Spiderman and Cerrano doing 24 Hours of Booty for Leukemia (could use some donations, see them if you would like to help), August 8th – Gladiator Games at IL and Pancakeaterria afterwards in RH (see Cake Boss), Still collecting Gift Cards for CAH kid that is now on his own (See Tinkertoy).

Prayers – Who Dat’s Son battling infection, unspoken prayers thanks Dark Helmet for taking us out in Prayer)

Moleskin

* Thanks to McGruff for the opportunity to come out and lead this amazing group of men this morning. At first I thought it may be to many burpees, but all 12 PAX pushed through it. Not a single ounce of quit in this group. Was great getting to meet Montalengo. Second post ever. Nice work. Also great Job to Motor City -only been here a short time but pulled out the dying cockroach during dealers choice.

* Kudos to Dark Helmet and Spiderman for running to the working. Going the extra mile will always make you a HIM. Kudos to Macgyver as well. Only one from Day 1 of the Longshank’s East FM Q Tour to show up on Day 2. Guess we will see if he makes to Varsity tomorrow for Day 3.

*Dark Helmet missed first People’s Chair as he had to Mosey over to the Woods. Pretty sure that Mosey was a felony since on school grounds. Blamed it on some Gatorade that Spiderman gave him. YHC told him it was #oldmanproblems

*Mumblechatter was good until about the 3rd set of Burpees. Lead by Spitz (of course). Not much chatter after that. Guess too busy getting better.

* #getbetter – Think of one thing today that you would like to get better at. Make a plan and get better. See you at Varsity in the morning.

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Workout

2015-07-08Leave a comment

QIC: Decibel
When: 07/08/15
Pax: Axl, Zima, Copperfield, FNG-Scrapyard, Lugnut, Aquaman, McGruff, Serrano, Dawg Pound
Posted In: Pantheon

Always a pleasure to lead a group of men like the ones that were here today. Determination was shown by these 10 warriors.

Mosey around the drop off line.

Mosey to the outdoor theatre

Circle up:

Imperial Walker x25, CDD x15, Cotton Pickers x25, Merkins x15, Windmills x20

Mosey to theatre tiered hill:

Bear Crawl up with 10 merkins at each of the four tiers

Backward run up with 10 burpees at each tier

Backward bear crawl up with 20 LBC at each tier

Break into 5 groups spread equally around drive way: Group 1: Merkins, Group 2: Alternating lunge Group 3: CDD Group 4: Squat. Group 5 do 5 burpees and run to next group and tag them and send them to the next station, etc until all stations are completed by each group.

Ab Lab:

Twisting elbow plank x15, Freddy Mercury x15, Rocking elbow plank x15, LBC x20

Welcome FNG Scrap Yard and Happy Birthday to Rowan (Zima’s boy)

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Let a Bear be a Bear

2015-07-08Leave a comment

QIC: Schrute and Popeye
When: 07/06/15
Pax: Swamp Fox, Mailman, Tinker Toy, Burgundy, Padre, Double D, Apache, Boeheim, Corruption, Sergent York, Italian Job
Posted In: Uncategorized

Thirteen of The Fort’s and Rock Hill’s finest gathered in the gloom this Monday for a post Independence Day beatdown by Popeye and YHC. Always a pleasure to lead these men—especially in an AO that is one of my favorites.

The Thang:

COP – Popeye

SSH x 15

Windmill x 15

Imperial Walker x 15

LBCs x 15

SSH x 15 again

Mosey over the the small parking deck in front of the County Library/Police Department

Popeye told us the story about being interviewed by the Rock Hill Herald about the recent sightings of Bears in York County—and the only quote that they used from him was “Let the Bear be a Bear!” Thus, we did the following:

10 Merkins at the top of the ramp

Run down to the bottom

20 Squats at the bottom of the ramp

Bear Crawl to the top

Rinse and repeat 5x

Popeye had 5 minutes left at this point, so we did a bit of 4 corners at the top of the parking deck:

Corner 1: 20 SSH, Corner 2: 20 Squats, Corner 3: 20 LBCs, Corner 4: 20 Merkins

Handoff to Schrute:

Mosey over to the amphitheater.

In honor of my binge watching of Soccer over the past weekend (MLS, USMNT, USWNT) #WeGotThreeStars, I decided to pull out some old soccer workouts for today.

Grab a bit of wall—1 minute of forward box jumps

1 minute of side box jumps (30 sec each way)

Run the steps of the ampitheater

Bunny hop the ampitheather steps (1 time around with each leg)

Mosey over to parking lot behind McHales

4 corner drill—jog the first three segments of the rectangle created by the corners of the parking lot, sprint the last, jog the next two segments of the rectangle, sprint the next two, jog the next segment, sprint the next three, jog a whole lap, sprint a whole lap. (This felt way harder than i remember as a teenager).

Short shuttle runs, 5 yards, 10 yards, finish with 5. (rinse and repeat)

Mosey over to Fountain Park. Grab a bit of wall, do 15 dips, 15 derkins.

Mosey back to the parking lot for the COT.

Announcements:

F3 Dads at Panther’s practice field on Saturday.
World’s largest Coffeeteria on 8/8 to support Colombia Mission Trip
Tinker Toy is still taking donations for young man (see email)

Prayers went out for our military, our local police and all they do, and thankful for the ability to fellowship and work out together. YHC, Apache, and Popeye all shared stories about how the larger brotherhood of F3 looks after their own.

It is always a pleasure to lead and I always look forward to new opportunities to do so. The impact that we all make on one another cannot be understated.

Until next time–Schrute out!

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Merkins, Bombjacks, and Burpees, Oh My!!!

2015-07-08Leave a comment

QIC: Longshanks
When: 07/08/2015
Pax: Old Bay, Freebird, Stang, C3PO, Skate-or-Die, Huckleberry, Snare, Elmer (respect), Barry Manilow, Rocky Top, Legoland, Pebbles, Meltdown, Scrum, MacGyver, White Lightning, Chicken Hawk, Sweeper, Longshanks
Posted In: Ring of Fire

19 of the Fort’s finest ignored my warning of No stories, No 10 ten-counts, and No BS, and descended upon the Coop for 45 minutes of hard work and getting better. Disclaimer was mentioned and off we went.

The Thang

Mosey around the parking lot with some Butt Kicks, High Knees, Shuffle Left, and Shuffle Right. Circle up for warm-up. 15 x SSH (IC), 15 x IW (IC), 15 x Mountain Climbers (IC), 15 x Peter Parkers (IC), 15 x Parker Peters (IC).

Mosey to the other side of the parking lot that was lit and explain the AMRAP style workout with 2 sides (1 side legs the other side abs). 1st side, start with 10 Merkins, run to first cone and do 15 bombjacks, run back to start and do 10 Merkins, run to first cone and do 15 bombjacks, then second cone and do 15 squats. Run back to start and do 10 merkins, then 1st cone 15 bombjacks, second cone 15 squats, third cone 15 monkey humpers. Run back to start and do 10 merkins, then first cone 15 bombjacks, second cone 15 squats, third cone 15 monkey humpers, last cone of 10 burpees. Run to start and do 10 merkins and switch to the other side. Other side works the same way but with 15 LBC’s at first cone, 15 Flutter Kicks at second cone, 15 Hello Dolly’s at third cone, and finish with 10 burpees. Half the group started with Abs Side, half started on Leg side. Each full round was 80 Merkins, 60 Bombjacks, 60 LBC’s, 45 Squats, 45 Flutter kicks, 30 Monkey Humpers, 30 Hello Dolly’s and 20 Burpees. Almost everyone got at least 2 rounds in in 30 minutes. Pebbles and MacGyver got in 2 1/2+.

At 30 minutes time was called and the PAX were told to finish their station and head back to the start. Finished with Rosalita’s x 10, Dying cockroach x 10, Plank Jacks x 10, and some plankarama. Mosey to COT for BOM.

Announcements – On August 8th – go to workout, then go to IL for Gladiator Games (Pebbles wants a real challenge), then got to pancakeaterria to support those going on Mission trip to Columbia, then play in a golf tournament with Stang (guess just tell the M you will be gone all day and give her the credit card and tell her to go shopping).

Prayers – Loss of family members and friends by several of the PAX, support for those battling Cancer right now.

Moleskin

* Always an honor to get to Q the Coop. Loved meeting some new faces today that I hadn’t met yet notably C3PO, Skate-or-die, Snare, Rocky Top, and Legoland. Your hard work was noticed. Keep pushing my brothers.

* One of the things that has really been put in my mind and in my heart is to #getbetter This applies to all aspects of life. Fitness, work, home life, and journey with God and Christ. What are you INTENTIONALLY doing in these aspects to get better?

* Not a lot of mumblechatter. Which is a good thing. Everybody working too hard to talk.

* Pebbles and MacGyver rocked this workout.

* Dark Helmet was noticeably absent and in the Fartsack. Thanks for bringing my shirt. Not. Guess I will get it next time you Q as you seem to Fartsack when I Q. Which means you won’t be at the Ranch or Varsity this week either.

* Also absent was CSPAN. Hasn’t made a workout I’ve Q’ed yet. Is he scared or just a #smartoldman

* Thanks for the opportunity to lead, If you want some more, come to the Ranch on Thursday and Varsity on Friday. See you in the Gloom!!!

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Fitness Test 7/7/15 – WEP – Chasing LongShanks

2015-07-07Leave a comment

QIC: FunHouse
When: 07/07/15
Pax: See the list
Posted In: Block Party, Golden Corral, The Fort

12 PAX showsed to the Fitness Test to gauge thier progress. Quick shout outs to LongShanks as he killed the 1 miler in 5:39. BirdCage get the “Pom-Pom” Trophy as he ~~shaved~~ CHOPPED off over 90 seconds from his previous mile time! Lots of improvement for the PAX this quarter. EVERYONE improved on the run, most improved on the rest! Come out next time to see what you have gained!

	7/7/2015				3/31/2015				Jan-15
NAME	1 Miler	Push Ups	Sit Ups	Pull Ups	1 Miler	Push Ups	Sit Ups	Pull Ups	1 Miler	Push Ups	Sit Ups	Pull Ups
LongShanks	5:39	42	57	28	6:14	47	51	31	6:25	41	46	21
FunHouse	5:51	42	42	9	6:16	37	45	7
Senator Tressel	5:59	44	38	22	6:20	53	40	20	6:18	47	37	20
MousePad	6:07	44	31	23
Chaser	6:17	42	43	16	6:58	40	44	16
CSPAN	6:29	50	39	13	7:00	45	45	8
Boeheim	6:33	36	33	12					7:22	40	34	17
Repeat	6:35	55	40	18
Dark Helmet	6:44	53	38	11
Patent	6:47	41	41	5
Javier	7:26	28	21	8
BirdCage	7:58	27	21	2					9:36	28	30	0

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‘The Big Show’ at Eagles Nest

2015-07-07Leave a comment

QIC: Burgundy
When: 07/07/15
Pax: Catfish, Sergeant York, Apache, Bogey, Geppetto, Smiling Face, Transplant, Toro, Fusion, Popeye
Posted In: Uncategorized

This morning we had the #TwitterlessBurgundy as Q! He keeps promising to get on the old Twitter machine, but I guess he’s waiting on his Grandma to walk him through it! 😉 Great Q brother, the ‘Big Show’ will be used again!

Below is his recap …

Slow run to Alumni Drive

COP

SSH x 10

Windmill x 10

Imperial Walker x 10

Moroccan Nightclub x 10

Clock push-up x 2

Burp and Merk – at each swing add a merkin in the middle of the burpee – working our walk all of the way up to 10

Partner leg-toss – 20 each partner

Rinse and repeat with the Burp and Merk

Partner leg-toss – 10 each partner

Crunchy Frog sit-ups

‘The Big Show’ at the amphitheater – run the distance of each level of the amphitheater – stopping to a burpee at each end and then continue moving up the rows until the top. Believe there were 12 total rows

Indian Run back to COT

-Catfish … out!

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