Shot at a Free NITRO at HIT

Leave a comment

It was a great day since it was Wednesday and I Love the new Mod/HIT Shipwreck Site and Coffeteria (NITRO). Ricky Bobby was on Q for the Mod and it was his VQ! So he did the disclaimer and we spilt into the Mod and HIT groups. The Mod group took off towards the track and I kept the HIT guys back for a minute and challenged them (because I feel that if we have a challenge in front of us we seem to push a little harder). So the challenge was simple, u beat me and I buy u a NITRO. Point system will be explained shortly. So we ran (not moseyed since this is HIT) over to the track where the Mod group was power walking/slow moseying. We got a little ahead of them where I stopped my group and we did some Seal Jax until the Mod group caught up to us then we ran to the other side of the track where we stopped again and did some Smurf Jax until they caught us again. We then ran to the back of the school where the hill is and began the Thang:

The lighting is decent on the hill so we walked down it and I told the Pax to get familiar with the terrain. The ground was a little damp and slick (thankfully I knew my Weinke and was prepared by wearing my new trail shoes). Eleanor not happy because he said he felt like a cartoon character slipping because his shoes are stating to wear on the fronts from all the burpees. That is a good thing because that means he is getting after it. So here is the challenge details. Run up the hill on the count of 3 and the first to the top has to do 3 merkins the rest do 4. Walk back down and repeat the race up the hill and each time the winner does only 3 and the losers add one so the second time the losers did 5 then 6 then 7 and so on. Some Pax thought they would sand back and win the later ones but after 3 trips up they were gassed and were falling too far behind in points. Long story short I OWE NOBODY A NITRO! Hats off to Speedhandle and Austin Powers for the push. My take on it, I owe it all to the Pre-Stuff! That truly makes me stronger.

Dessert was the Flag punishment I had to do for leaving my flag once at cannonball. 50 Burpees and 13 Kraken Burpees. Now the Bastards try to distract me every Tuesday just to try to make me forget it. Bastards!!

Ricky Bobby Took care of the Announcements and Prayers!

Always a pleasure to lead.

TWO FERNS
Twofernshotmail@F3lakewylie.com

TClap |
4

Power 10 Catch Me If You Can

Leave a comment

20 HIM Caught each other in a Power 10 Catch Me If You Can workout with partners

Power 10 – 10 reps of exercise, 9 reps, 8 reps…1 rep

Partner 1 starts with 10 reps of exercise while Partner 2 nurs or runs slow. Partner 1 sprints to catch up, then Partner 2 does 10 reps while P1 continues on.  P2 catches P1 and P1 starts 9 reps, keep going thru 1 rep.  Then start next exercise.

PAX modified some by adding bear crawls or lunges instead of the NUR or slow run.  Some did 10 of each exercise before moving on the 9.  All finished roughly the same time just in time for COT.

DarkHelmet called it “Spicy”

TClap |
6

The Hive is alive!

Leave a comment

7 HIM showed up on this muggy morning for some solid acceleration and an acceptable amount of mumblechatter.

The warm-up:

20) side-straddle-hop

20) Merkins

20) Low slow squats

 

The Workout:

90’s rock playing while PAX circles up. In order to throw a curve ball their way, I told the PAX that we would be switching kettle bells after each routine. They complained for a second which always makes the QIC feel good!

20) Kettle bell swings

10) Burpees OYO

RUN across parking lot. Move one spot in circle to the next bell.

20) Big Boy sit-ups w/bell

20) Triceps extensions

RUN ”  ”

10) Lawnmower pull per arm

20) Skull Crushers

RUN ” ”

25) Merkins OYO

10) Halo each way

RUN ” ”

20) Curls

15) Squat press

RUN ” ”

25) 4 count superman flutter

20) Kettle bell high pull

RUN ” ”

20) bomb jacks OYO

30) Kettle bell bus driver. I realized how difficult this was so I decreased the reps to 10 and had I not I think Uhaul may have thrown his Kettle at me. This move basically is like turning a steering wheel.

RUN ” ”

10) side-to-side sumo squats

10) Kettle bell row per arm

RUN ” ”

 

We repeated this until our time was up and then moved back over to COT for announcements and prayers.

Huge thank to Band Camp for the opportunity to lead these men and I look forward to doing it again soon!

 

 

~Slash

TClap |
7

Bermuda Murph

Leave a comment

It was a glorious Friday morning with a group of eager to work Pax. After a very thorough and intricate disclaimer we got to work.

The Thang was the MURPH!
Mile
100 Pull-ups
200 Merkins
300 Squats
Mile

Believe it or not we had enough PAX finish that we were able to work in about 3 minutes of MARY.

Great morning great group!

TClap |
3

Iron Paradise

Leave a comment

Since becoming the Site Q at The Coop YHC has been missing The Tomahawk. Luckily, 3D was gracious enough to swap AO’s for a day. Needless to say I was pretty excited.

10 PAX showed up 10 minutes early so we had some good mumble chatter in the darkness that is The Tomahawk parking lot. A few PAX snuck in as the clock struck 0515 and the disclaimer was disclaimed.

Mosey 400M without gear.

COP
SSH x 42 at different tempos
Tappy Taps x 10
Low slow squat x 15
Al gores hold 30 seconds

While holding Al Gore discussed isolation and how it is terrible for men like us. Explained the shield lock and how being surrounded by like minded men who want to accelerate will hold you to a higher standard.

Merkins x 15
Downward dog
Honey mooner
Side plank left arm/leg high
Flap jack
Low six inch hold

Discussed isolation further in depth and explained how when we are alone we are more prone to attacks from the enemy.

Mosey to back side of school to discover a beautiful piece of 1×12 with fresh weinke written all over it.

Weinke

Partner BOP w Light Pole Suicides

Partners will work toward the below exercises together. While one pumps the iron the other runs out and back to one of the five light poles down the backside of DBES. Partner one hits pole 1, swap, partner 2 hits pole 2, and so forth out to the farthest pole and back. Repeat until completing the BOP.

100 curls each arm
200 Swings
200 Tri Extensions
200 Goblet Squats
200 American Hammers
200 LBC’s

(This BOP may or may not have come from a prior workout at The Tomahawk).

We made it to the American Hammers as a group… then had to head back to COT. YHC had a BONUS on the backside of the board. That will have to happen another day. Maybe at The Armory on September 9… maybe…

In all, we got about 2.5 miles of running in. Not bad for a gear workout!

Got back to COT and had one minute to knock out some flutters with press x 16 (4 count).

Name a Rama

Announcements:

Shovel flag hand off at Footloose tomorrow.
Invergence is 9/6 at Rush Pavilion @ 1800. Sign up to bring some deliciousness.
Convergence is 9/7 at WEP @ 0630.
Bobber on VQ at WEP this Saturday @ 0630.

Prayers/Praises
PAX in isolation, either on IR or in a dark place. Reach out to them.
Cancer. It’s seemingly everywhere.
New ventures for Training Wheels.
Family members with mental illness, and those who care so much about them.

Thanks 3D for the creative opportunity to lead at a different AO than my own site. Had a blast meeting some of the newer PAX.

Punch List out.

TClap |
2
Leave a comment

Jell-O Arms

Normally Pantheon is a Site for running and I thought that I would change it up so I came up with this coupon workout to change up the scenery.

The Thang

I had a short mosey to the back of the school to the location of the work out. I showed them a cone location to identify the stopping point for the running portion of this partner workout. There where 4 stations for this Modified Dora. I had the PAX partner up and count off to space out the PAX so they wouldn’t be on top of each other. The count for this Dora was everything was a rep of 200

Station 1 was curls. I had paver coupons and partner 1 would rep out curls while partner 2 ran to the cone and back. The fun part was I didn’t mention to the PAX that there where 3 different size coupons so there was a lot of chatter going on.

Station 2 was shoulder taps. Partner 1 would take said paver and tap one side of the shoulder then lift overhead to other shoulder. Counting only one side as a rep. Partner 2 would of course be running.

Station 3 was at the swings. This was a upside down Merican. While holding the chains of the swings with back on the ground and feet somewhat extended you would pull up making your chest hit the seat of the swing and lowering back down. Partner 2 ran.

Station 4 was curls to overhead press. Self explanatory. Partner 2 ran.

As I had about 10 minutes left I had the PAX circle up with a low squat and hold and delivered a message. My message focused on something that I saw on Twitter about 12th man ministry. It was about positive reinforcement. It just hit something in me and challenged the PAX to go back home and for the rest of the week use this positive reinforcement at least once a day on someone close. Your M, your 2.0’s, or even just yourself. We are in a world today that we don’t do this enough and when you hear it, it just means something. It may take someone out of a funk or hole their in and just give them something they needed to hear. So if you’re reading this I challenge YOU to do the same. Be a leader and this is a great way to build leadership and gain someones respect.

After the message we did a nice long mosey around the school and fields back to COT. With all above being done we managed to get roughly 2-2.5 miles in and totally roast our arms. Good luck today fellow PAX on recovery and see you next time.

TClap |
3

Concentrica Cornhole… with Kettlebells!

Leave a comment

Today was my opportunity to lead the men at Cannonball.  This place has become a PAX favorite.  Many of the men enjoy the Peg Leg pre-run before the standard start at 5:15am, so I was setting up with plenty of men gathering early.  Great to see Trench out there pre walking to get his miles in too! RESPECT.

We got the PAX circled up with the normal disclaimer.  Elmer Fudd joined us for his 2nd Day in a row, and Airwolf seems to having posted everyday for the last two weeks!  Got some new guys ready to go all in…

Disclaimer and we left our kettlebells for a little warmup.  One short lap around the parking lot to get the blood flowing then COP.

I don’t recall all, mostly just make up what feels good on COP nowadays.

IWs – Merkins – Producer Pickers – CDDs – LS Squats – Peter Parkers – Parker Peters – Mountain Climbers

Time to get to work, so we grabbed our kettlebells for a small walk back into the parking lot to circle up.

I started the 1st evolution getting all the men used to the 12 exercises (below).  We completed an “in cadence” round of 10 reps of each of the kettlebell exercises below.  Once complete we moved to our game.

My goal today was to share a man’s Concentrica.  I’ve set up this game before a few times, but with so many newer guys around and with our discussions around Q source and how to become a HIM, a refresher seemed welcome.

I drew a large bullseye on the ground with the 5 Concentrica rings.  From Center –> Out the rings are M — Shorties — Shieldlock — Whetstone — Mammon.  I gave a brief summary of each circle and how a man needs to focus his “shots” toward the center to stay in relational rhythm.  We’re not always accurate, but the goal should be the same…you want more of your attempts in the center than the outside!

The PAX would stand about 20 yards away and throw cornhole bags at the target.  Wherever the bag landed, we would rotate between the 2 exercises in each category.

They were:

M = Center

  1. 20 KB Swings
  2. Overhead Carry with a walk

Shorties

  1. 20 America Hammers DC
  2. 20 Flutters w/ Press DC

Shieldlock

  1. 25 Curls
  2. 25 Tricep Presses

Whetstone

  1. 25 Goblet Squats
  2. 20 Bent Rows each arm

Mammon

  1. 20 KB Pistol Squats each leg
  2. 25 KB Thrusters

OUT

  1. 5 Turkish Getups each side
  2. 10 KB Snatch each arm

Everyone got a turn, some a 2nd chance…I think the total attempts and workouts were 17-18.

There were two highlights to the event.

  1. Two Ferns went 1st, and proceeded to miss the target completely.  We started with 5 Turkish Getups, which set the mood perfectly. When he got the chance to redeem himself later he threw the beanbag as far as he could… clearly determined to show his distain for the heckling!
  2. Our 2nd Day PAXer Elmer Fudd was the ONLY PAX to hit the bullseye “M”. Today’s hero for sure.

We finished right on time, put the bells away and finished in COT.

Lots of Announcements – plenty to do… start with the Invergence next week!

Prayers for Costanza’s co-worker Nikki going through health and addiction issues.  And for YHC’s old friend Katie McCloud who lost her Mother to pancreatic cancer in a month.

A honor to lead,

Royale

TClap |
5

Q on Cue

Leave a comment

A strong group of 17 PAX appeared in the midst of a cool late-august gloom.

– Mosey to Springs parking lot
– Carioca one direction
– Carioca the other
– Mosey to the lot blocked off by the chain
Warm Up:
– SSH (until I heard grumbling)
– Windmill (slowly, until I felt better about life)
– Cherry Picker (stopped corrected some form)
– Cherry Picker with better form
– Merkin x12 (cause you were expecting 10)
– Shoulder Taps
– Mountain Climbers
– Downdog –> Honeymooner, repeat
– added a little runners lunge with some twisting (because yoga)
– sprinkled in a burpee

Thang:
– Mosey to Pike Electric front lot
– two burpees
– Circled up – Howling Monkeys
– Dirty Hookups on the wall
– Howling Monkeys
– Dirty Hookups
– Threw in 10 burpees because no PAX could quickly identify where in the bible the store of David and Goliath is located (1st Samuel)
– Threw in 20 bomb jacks for a “That’s what she said” about David being small……..not that kind of group.
– Mosey to MillStone
– Wall sit for the 6
– Mosey to Millstone playground
– Happy Jacks x4
– Divided up in to 4 groups at each little hill:
– Start at the top of the hill
– Standing forward bend (aka: touch your toes)
– Inch-worm down into merkin position
– 10 Derkins
– Inch-wormed back
– Bear Crawl to the next hill
– (total of just 40 derkins)
– COP on the little neglected concrete slab there
– Tammy Wynettes for a while (most groups hit 3 reps)
– Mosey back to COT with some stops to let everyone catch up
– Wallsit at Millstone
– Sprint up Massey Hill
– BTTW at Springs Corporate

NMM:

David and Goliath is a story about faith, but may also be a story about a smaller more agile advisory taking on a big, lumbering giant. This begins to sound like a “lizard” vs a “bullfrog” from the Q-source. Just like David, we sometimes need the faith to trust a lizard or believe that as a lizard we can succeed.

Announcements:
– 9/6 Invergence
– 9/7 Convergence

A privileged to lead.

-Band Camp Dismissed

TClap |
5

Housekeeping Incoporated

Leave a comment

17 PAX gathered on a hot muggy August morning.

Rundown:

Band Camp on Q
– Mosey
– Carioca
– Butt Kickers
– Carioca
– Toy Soldiers
– Mosey to where the dogs bark constantly
COP
– SSH
– Windmill
– Merkins
– Shoulder Tap
– Mountain Climbers
– Parker Peters

Mosey over to the Nazarene church to get away from the Dogs. Miraculously cones were also set up here. (Bear crawled to the cones)

Flash on Q
– Partner up
– 3 cones
– Partner 1
– cone 1: burpee broad jump, sprint back
– cone 2: duck walk, sprint back
– cone 3: lunge walk, sprint back
– Partner 2
– keep doing squats until Partner 1 is finished
– 3 sets of this
– Indian Run to Springs Corporate center
– DORA: 100 Merkins, 200 (more) squats, 300 flutters

Band Camp on Q
– Mosey back to COT
– A Gross (12 reps of 12 exercises)
-Upper Body: Merkins-single count, Overhead claps, Moroccan Night Clubs, Merkins-in cadence
-Lower Body: Squats, Lunge, Cossack Lunge, Jump Squat
-Core: Flutter, Dying Cockroach, LBC, Freddie Mercuries
– Mosey up the hill
– Mosey back down

NMM:

Flash shared about one of his leadership role models, Captain Picard, and making earl grey tea. In order to make tea, the leaves have to be immersed into the hot water. As a leader, we have to immerse ourselves with those we’re leading. And beyond immersion, we need to “steep” or remain in contact long enough to have the desired effect.

YHC shared up on the hill at the very end, that it is possible to over steep tea. We need to recognize in our households when mom has been immersed too long with the 2.0s and it’s our turn to step up. Or a similar scenario in our jobs.

An honor to lead such a strong group.

-Band Camp dismissed

TClap |
2

Fountain Or Drain

Leave a comment

What a glorious morning! The weather was perfect. We were blessed with a few respectables and plenty of #HIMs. The fellowship was amazing and the mumble chatter was high-quality. 

The Thang:

Mosey to the next parking lot near 9 Rounds. 

COP: SSH (30x), Merkins (15x), IW (20x), WM (15x), Sumo Squats (15x), Box Cutters(15x), Dying Cockroaches(15x)

Mosey to the parking lot at Grace Presbyterian Church. 

Partner up for a round of Dora with Merkins (100x), Squats (200x) and LBCs (300x).

Mosey to the parking lot at O’Reilly’s

Two rounds of Irkins(15X), Dips (15X) and LBCs (15X)

Two rounds of Derkins(15X), Box Jumps (15X) and Heels To Heaven (15X)

Mosey to the next parking lot at Harris Teeter for suicides with burpees.

COP: LBCs (15x), Heels To Heaven (15x) and Dying Cockroaches (15x)

COT 

Moleskin: 

Given our country’s divisive climate, it is important that we remain positive. Too many people are talking and thinking negative. Negativity is a huge energy drain. Reject negativity. Be a fountain of positive energy, not a drain.

TClap |
12