Take no fish/prisoner

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22 showed up to get better….22 left better (more tired like YHC, but they took the red pill today).  Pledge of allegiance was properly performed, very short disclaimer (I think) but 5 core principles were done for the FNG…YHC tried to wait for what he was told about 2 PAX coming in HOT only to realized they were already there.  Upon that notification, we were off at a 7 min pace.

We ran down Academy street to the open parking lot by the top of the hill before we got to all the churches…did some planking while we waited for the 6…counted off to make sure we started and left with the same number.  At this point, YHC explained the drill and early route.

  • 10 – hand release merkins
  • 20 – squats
  • 30 – American (no, not russian twists) hammers

We did these in the parking lot, ran down the hill, were greeted from the Footloose PAX (welcome FNG) with some proper form (I guess) monkey humpers.  Very nice call Trucker – brownie points…  We ran to the corner of Tom Hall where we did our 10, 20, 30 – then ran to Hardees for another 10, 20, 30.  Waiting for the 6 we planked…as we should.  Once all PAX were in attendence, YHC instructed the PAX to run up Spring St and cross over to Unity where we would do 10, 20, 30.  At each “up and over” (basically creating an L), we would perform the exercises at either Unity or Spring depending on the up and over…always doing the exercise at the “over” cross street.  Once we reached Summersby (all the way in the back of the neighborhood), we ran back to Hardees.  Due to bad time management by YHC, this caused everyone to run all the way back to COT so you’re welcome for the non-rest.  Sorry, not sorry.

At COT, we named our FNG – Trickle (welcome!!).  D2D race for announcements which sold out in about 5 hours to the surprise of everyone.  Prayers and praises – we had a little of both.  Overall, just the right amount of suck but we got better and that’s the goal.

Shady out (thanks Shanks for the gap in schedule!)

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Start right for the intended ripple effect

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9 HIM descended upon Bushwood on a humid September morning for a start to the day to create a positive ripple effect.  In planning this workout, YHC hoped to put together a little bit of everything to give the PAX their monies worth. The longer than normal drive to this particular AO gave YHC a chance to think about the workout and how to maximize the time with proper planning.

An early arrival allowed for the thang to be spelled out clearly so PAX could easily see what was expected – on the second half of the workout anyway.  Cones were placed and YHC drove to the launch point to find UHaul and 3D preparing to welcome Birdcage and the rest of the PAX who would choose to sling the metal.  For the rest of us, it was off to the boot camp.

Disclaimers were given, the 5 core principles were announced and off we moseyed down the hill.  After roughly 1/4 mile at a modest clip we did some toy soldiers, high knees and stretching out our hip muscles while walking to a COP for the following:

15 Imperial walkers IC then 5 burpees OYO, 15 hillbilly walkers IC then 5 burpees OYO, 12 low slow squats holding the people’s chair on rep 12 and doing 15 Moroccan night clubs cadence then recovering to 5 more burpees OYO.  A quick mosey to the end of the bus loop took us to 9’s B & B’s – burpees at one end and bombjacks 2 lightpoles down moseying back and forth between each – PAX worked hard, mumble chatter was low and humidity was not.  After finishing all rounds, early-finishers did flutters while the six came in.  We then moseyed to some wall for a thought YHC wanted to share:

While holding the people’s chair – YHC posed the question “why do we choose not easy?”  And what impact do you want that to make for those in your concentrica?  With tomorrow not being guaranteed, each intentional and deliberate choice you make has a ripple effect.  What do you want that to be?  After holding for another 10-15 ish seconds, PAX recovered and moseyed to the next lot for some 4 corner partner “fun”.

4 corners: 10-20-30:  Each PAX partnered up and mosey between stations/cones: 1 round and a partial second round was completed before YHC called time and we moseyed to COT.

Cone 1 – 10 burpees, 20 squats, 30 lunges

COne 2 -10 diamond merkins, 20 werkins, 30 side straddle hops

Cone 3 – 10 Merkins, 20 burpees, 30 shoulder taps

Cone 4 – 10 box cutters, 20 leg raises, 30 big boys

Arrival at COT was at 0559 – just enough time for a 30 second body destroyer and a transition to name o rama with the 16 other kettle bell PAX.

Announcements – Maximus 40th workout at 0600 on 9-7 at NAFO – Spider-Man on Q

Prayers were offered for Geronimo’s daughter who is in Michigan and contemplating returning home and for Geronimo who is seeking employment.

Praise for a FNG joining today – Wagon Wheel

NMM – Choosing to do the hard thing each day often feels difficult.  Yet as HIMs, we know that also creates impact and momentum in our life.  That choice also sets an example for those in our concentrica.  Momentum is cumulative and YHC is thankful to all the HIMs in the Fort who, knowingly or not, serve as both inspiration and motivation by the example they show.  Who creates that positive impact for you?  Whose example in your concentrica inspires you?  And do you tell them?  If not, perhaps today is that day you generate momentum for someone else or you inspire them to the same advantage you’ve sought.

My thanks to L Train for the opportunity to Q and be around such a solid group of HIMs

Until next time, keep inspiring by your choices and creation of positive impact.

Honored,

Cyclops

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Be Men!

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1 Corinthians 16:13; Be vigilant; stand firm in the faith; BE MEN; be strong. (Shatnerized)

I’m grateful for the opportunity to VQ this fine group of HIM this beautiful muggy morning at Varsity. Thanks Harry Carry for the invite!

7 was the count for a moderately hardish full body workout, good way to end a long, hard week. Effort = Reward and all present put forth the effort this morning.

0515 Circled up at the shovel flag for a quick disclaimer, YHC most likely forgot a couple things, but we were off anyway.

Moseyed on down the way toward Sugar Creek Elementary, but stopped about halfway there for some warmups. SSHs, windmills, imperial walkers, Moroccan nightclubs… YHC was informed that I needed to let everyone know when we were starting each warmup exercise… so we continued down the hill for the main event.

Thang 1

At the bottom of the hill we were introduced to the board of moderately hardish pain. This included 4 groups of exercises split up by a little movement, all to be done OYO. Dark Helmet took a look at the board and decided to go do something easier at the IPAX makeup… J/K

Group 1

50 Highknees

30 Makhtars

20 Half-burpees (down and up, no jump)

Run backward up hill to stop sign at JROTC building, then run back to the board.

 

Group 2

50 LBC Toe Touches

30 Squat Jumps

20 Wide Merkins

Side shuffle around elementary school rear parking lot, and back to the board.

 

Group 3

50 SSH

30 Hip Thrusts (on your back)

20 Alternating Lunges

Sprint up hill to stop sign at JROTC building, then run back to the board.

 

Group 4

50 Parker Peters

30 Seated Flutter Kicks

20 Merkins

Run rear parking lot loop, back to the board.

A few did Group 1 again while waiting on the rest of the PAX to finish, and then on to Thang 2.

 

Thang 2

Since Harry Carry called out Capt. Kirk’s natural Bear Crawl technique, PAX bear crawled up the hill, from the Sugar Creek parking lot to the stop sign at the JROTC building. A couple PAX made it all the way, most needed a break. After that enjoyable crawl, we returned to the shovel flag for the following 6 or 8 minutes of Mary;

 

High planks, then reached out with left arm and right leg and switch. Balance was an issue for some…

Side planks, including side hip thrusts and switch.

Super mans

Went around the circle, each PAX picked an ab exercise to include protractors, merkins (core was engaged), box cutters, leg lifts, flutters, LBCs, and body destroyers.

 

Was that Mars in the sky? It looked bright and red to me so yeah, Mars.

 

Count-o-Rama, Name-o-Rama, Announcements, Prayers/Praises, Closing Prayer

Thanks again for the opportunity, thanks all for the effort and support. Be men!

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Football not Footloose

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Its September!! Are you ready for some football? Well, Boss Hog apparently isn’t since he tweeted out YHC was bringing a truck load of pain via from some crappy college program, that team from the south (fans of that team from up north will get that joke). Of course Boss Hog was just trying to poke the bear. Of course it worked seeing that I am not a fan of either of those programs (WE ARE PENN STATE), the weinke was developed to be not-a-moderate and emulate a typical football conditioning workout – kuddos go to watching my son and the PKMS football team practice this week.

The tweet definitely brought out some #HIM and a PAX posting for his second time (Ranger)!

Mossy to church parking lot for COP: windmills, low slow squat, Moroccan nightclubs, IW…while we were in COP we noticed the Minnow Pond PAX heading down the hill so we decided to give them a warm welcome by lining up and performing Monkey Humpers as they passed by.

Mossy to other church parking lot for and individual OYO pain station:

100 Merkins

50 Squats

100 LBCs

50 Side Lunges

100 CDD

50 Big Boys

100 American Hammers

50 Mountain Climbers

As PAX were completing this, they took a lap around the church.

Once done, mossy back to other church parking lot for 2 rounds of:

Suicides (whats a football conditioning workout W/O them) – those who had injuries planked as PAX did suicides. Up/Downs – running in place then doing burpees as called out.

Toy soldiers to Withers Street.

3 rounds of:

Run to top of hill, 10 merkins, run back, 10 LBCs. Those with injuries did 10 burpees, 15 merkins, 20 LBCs.

Mossy back to COT

Thanks for PAX pushing through a muggy warm morning. Good mumble chatter as always.

Prayers to Teachers, Students, Parents, Cash, other PAX family/friends who are sick.

Trucker

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Live in the PRESENT

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Matthew 6:34, MSG translation, “Give your attention to what God is doing today, and don’t get worked up about what may or may not happen tomorrow. God will help you deal with whatever hard things come when the time comes.”

If you’re like me, living in the present moment is unfortunately a rarity. On the homefront I may be PHYSICALLY present but my mind is somewhere else negatively impacting my engagement with my family. At work I find myself focusing on deadlines and things in the future which negatively impact my communication with my team members and clients. My general concerns I have about this election, the future of our nation, what will happen next, etc. just wears me out. What I have learned is that having my head in the future (or even thinking about the past) robs me of joy and leaves me feeling anxious. We miss out on real living with this mindset. Matthew 6:34 reminds us that we need to give God our tomorrow in order to find peace and real living today.

Warm Up –

Light yog around the parking lot
Karaoke
Butt Kickers
Toy Soldiers
Side Straddle Hops
Tappy Taps
Windmills
Arm Circles
Downward Dog
Honeymooner

Main Event –

Bench Workout which includes multiple sets of derkins, dips, and incline merkins

Parking Lot bear crawl together as a group, multiple stops during the crawl for merkins, burpees, squats, mountain climbers, planks. Run back to starting line

Mode of transportation changed to Broad Jumps repeating the workouts in between.

Mode of tansportation changed to Crawl Bear repeating the workouts in between.

Cool Down –

Ran to bottom of the entrance drive. 20 flutter kickers each leg, run to the top of the hill, 20 LBCs. Rince and repeat X4.

End at COT

Thanks Slapshot for the opportunity and the big orange jug of agua…..

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Pick your Poison

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After yesterday’s IRONPAX ordeal, it was my intention to have a moderate workout planned for the Pax in attendance.

The warmup was a quick mosey around the NaFo parking lot followed by windmills, Morrocan nightclubs, Imperial walkers and Hillbilly walkers.

The main event was a pick your poison routine:

125 SSH AND MERKINS

100 SQUATS AND MOUNTAIN CLIMBERS

75 BOMB JACKS AND BIGBOY SITUPS

50 PULLUPS AND KNEES TO CHEST

After each exercise we ran down to the hill and back.

We were in round 2 when time ran out and we finished with COT.

Thanks Kaiser 😊

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Core Blast at Ballroom

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Due to personal knee injury, I planned an all core workout.

2 rounds of 10 exercises. 1 min per exercise, 10 sec rest.

Lost my weinke sheet, so doing best to remember

LBC, Reverse Crunch, BB SItups, WWI Situps, Heels to Heaven, Mak Tar, Flutters, Superman,

Ended with Airborne’s Hip Flexor routine

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Crazy 8’s & The world’s second longest heart charger

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11 #HIM began their Tuesday at the Colosseum by choosing the DRP. Here’s what we did:

COP – Mosey to the front of the school – we circled up for a warm up – All execrises were double count and in cadence:

Imperial Walkers X12, Hillbilly Walkers X 12, Windmills X 12, 10 burprees OYO, Low slow squats X 12, hold in the people’s chair while doing 10 air presses and 10 Moroccan night clubs both in cadence.

Mosey to the flag for a pledge to honor those who serve and protect us each day.

Mosey on to the basketball courts for Crazy 8’s – Kracken burpees at one end, run to the other end of the courts for Bobby Hurleys – 7 & 1, 6 & 2, etc. etc.

LBC’s were done while the 6 came in and we then moseyed to the base of the hill for the world’s second longest heart charger.

Every other light pole had two exercises listed – one was an 8 count, one was 25 count – because it was August 25.  Every PAX did 5 burpees every time they returned to the start line.

Pole #3 – 8 merkins, 25 side straddle hops, return to the start for 5 burpees OYO

Pole #5 – repeat pole #3 exercises, then 8 diamond merkins & 25 squats, return to start

Pole #7 – repeat poles 3 & 5, then 8 werkins and 25 calf raises, return to the start

Pole #9 – repeat poles 3, 5 & 7, then 8 burpees and 25 lunges, return to the start

Pole #11 – repeat poles 3, 5, 7 & 9, then 8 kracken burpees & 25 jump squats, return to start

Sir Topham Hat and Harry Caray were kings and all got their share of hill work in. Most PAX were toward the top of the hill when YHC realized at was 0555.  Time to call for the mosey back to COT.

Announcements were given, prayers & praises were offered up.  Newsletter was encouraged to be read.

Thanks to Hardwood for the opportunity to Q.  Always great to get out with a group of #HIM and get better.

Honored,

Cyclops

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New Fellowship Ruck AO Official Starts 9/10 at 5 am

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The fellowship ruck Sole to Soul that we have been doing unofficially for about 3 months has been gaining momentum so we have official start  date of 9/10 at 5 am. We shoot for  4 plus miles every Thursday starting at Panera Bread in Kingsley followed by Hanging with Stang afterwards. What better way could you start your day with a awesome mumblechatter while rucking and a great conversation afterwards with a great sunrise. Join YHC as we launch this AO. I look forward to seeing you in the Gloom.

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12

What Hill?

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As always, love having the opportunity to lead.

Today, kettlebells at The Snake Pit…

15 HIM looking to work hard came out for the latest edition of what I would like to characterize as a solid beatdown, most others would call stupidity.

Off we went.  Hold up – I broke the cardinal rule of disclaiming the disclaimer…and what was worse, we had an FNG.  Fear not, we have a astute bunch that quickly pounced on the oversight.  So I disclaimed the disclaimer and we were off – for reals this time.

For those who have not participated in a SoD beatdown, running with the bells in commonplace. We mosey’d to the top of the hill, next to the football stadium, to collect the 6 and begin our warm-ups.

A cocktail of warm-up exercises including SSHs, windmills, imperial walkers, planks, and mountain climbers were served up over several stations as we made our way down the hill to the main event.

At the bottom of the hill, we found ourselves at the base of different hill perfectly suited to run up and down (with the bell).  This was the main event…

Rotating through the exercises, the PAX were instructed to perform and 1 exercise at the bottom of the hill, run to the top, perform a different exercise, run back to the bottom, and then rinse and repeat with the next exercise.

Bottom:

(1)Plank Rows w/ merkin, (2) Curl into O/H Press, (3) O/H Press into Tricep Extension – all with the bell

Top:

(1) Box Jumps, (2) Step Ups, (3) Calf Raises – all with the bell

Once the PAX completed 3 sets 9 times up and down the hill, some additional upper body and leg work was completed (going up and down the hill), followed by a few “jail break” sprints back up the hill.

With several minutes left before COT, the PAX mosey’d their way back up the original hill to the reward of body destroyers until COT.

Count-o-Rama, Name-o-Rama, FNG Name:(Gilligan), Announcements, Prayers/Praises, Closing Prayer

As always, great to lead this group of HIM – everyone challenged themselves and put in some nice work this morning.

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