The Thrill Is Back – At The Hive

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It’s been a wild and weird year this year hasn’t it?  I took a break from in person workouts until I got used to this new normal and last year I decided to just go for it and start posting again in person.

UHaul thought it would be a good idea to let me Q again, I guess.  I’m just making up stuff at this point but here’s the real workout.

I call it Double Trouble.

One exercise with the bells, one body weight or with the bell if you feel spunky.

Round 1, 10 each exercise, Round 2 15 and Round 3 25 each of the following:

Swings
Turkish getups

Goblet squats
Flutters

Curls
Merkins

Tricep extensions
Squats

Sumo squat
LBC

Skull crusher
Rosa Lita

Dead lifts
Calf raises

Lawnmowers
American hammers

One arm dead lift
Moroccan night club

Between Round 1 & 2 we ran a bit to the church and back.

Thanks again for the opportunity to lead UHaul.  It’s good to be back out in the gloom.

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.  

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“Quarantine Convergence” – Snake Pit 4.22.2020

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Snake Pit 4.22.2020

Disclaimer – we had an FNG so I had to cross the t’s and dot the i’s.

My goal was to play a Queen play list because my current quarantine stache is making YHC look like Freddie Mercury. We decided against the music for the sake of the residents nearby. 

 

Warmup:

20 SSH, 10 IW/HW/Moroccan Night Clubs

Weinke:

I wore an interval timer that was set to go off every 3 minutes. Every time it sounded we did two things:

1. 5 Burpees at each beep
2. Go onto the next Circuit and pick up where we left off from the time prior

Each Group Rotate After Each “Burpee-Val”

Circuit 1
25 Calf Raises Toes Pointed Straight
20 Goblet Squats
15 UHAULS
10 Skull Crushers
5 Clean and Press Each Side
30 Flutters With Bell

Circuit 2
25 Calf Raises Toes Pointed Out
20 KB Swings
15 Kid Launches
10 Curls Each Side
5 Right Turkish Get Ups
30 LBCs With Bell

Circuit 3
25 Calf Raises Toes Pointed In
20 Reverse Lunges (10 Each Side)
15 OH Press
10 Lawnmowers Each Side
5 Left Turkish Get Ups
30 American Hammers With Bell

In all, we made it through each round 3 times. You can do the math to figure out the totals.

While we were cycling through, I asked the PAX one by one to tell the group how they’ve taken advantage of all of the added time with family/friends. Most have been able to take a step back from the hustle and bustle of the commute/work/busy life and have been able to focus on their families more. This is a huge blessing that we must not miss the chance to capture!

In all, we had 12 PAX and 850 total burpees. It got a little hairy toward the end, but I believe everybody enjoyed the work. Thanks for the opportunity to lead, 3D.

Announcements
Manion WOD this weekend – reach out to Maximus if you would like more details

Prayers/Praises
Be Intentional in this time – how often are we forced to spend more time with our family?
1 Peter 5:7 – “Cast all your anxieties on Him, because He cares for you.”
Praise for UHAUL’s Niece at Texas A&M for receiving a grant/scholarship to clear away most of her school debt.

Welcome, FNG: N-95!

Punch List out.

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The Hive’s tribute to Osgood’s Pops

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It was with deep sadness that we found out on the 26th that Osgood lost his father.  In honor of him, even while dealing with the reality of no ability to literally lean on each other, we came together in the Gloom and did our best to share pain.

The Hive – 3-26-2020

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Destiny leads from a distance

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I don’t remember who was here, where was here, but I do know why we were here – acceleration.  Destiny pushed us and we all appreciated it after it was over, although we did do it at a distance.  That would be the new theme of The Hive, social distance.  We are not so far that we need the internet, but we are far enough to be safe.

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Darkest of All Helmets leads pain in sets of 50…

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Helmet led a significantly socially distanced workout for the PAX.  I have forgotten one of the PAX, but I cannot remember who…

Somehow we ended up doing 50 of everything because someone might have been 50 years old.  Not sure on this logic, but PAX embraced the suck and did it anyway.

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F3iversary Q

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Well, Omaha is something we have for a reason.  One PAX was at the wrong location, but arrived in time for a late start.  There was plenty of fellowship, albeit at a distance.  There was acceleration and shared leadership, albeit at a distance.  In the end there were 4 PAX that entered the gloom, shared some lifting of heavy things and then prayed together, all at a distance.

These strange days have led to many alternative approaches to 1st F, but there is something to be said about proximity, even while at a distance.

 

The Hive 2020-04-10

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Scavenger Hunt

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Arrive in parking lot (Lake Ridge clubhouse) to find your name in a socially distant parking space. 20 SSH IC to warm up.  Also in the parking space is a tri-folded piece of paper.  Each HIM has the same information, just in a different order. YHC explains to the PAX that in order, they need to complete the scavenger hunt. Side 1 of the trifold is a clue, the answer is a street in the hood. At the end of each said street is a pain station. Complete all 5 in order and end in your parking space.  If you can’t figure it out from page 1, flip to page 2 for additional clue. If you can ‘t get it or don’t know where the street is, flip to page 3 for the name of the street and directions. If you use page 2, that’s a 10 burpee penalty for each time you use it. Flip to page 3 another 10 burpee penalty. Don’t look ahead and be honest. Should get about 3.2 miles in.

1.1-Also known as Wild Celery (1.2-Synonyms include heavenly, divine, holy… she may also hava a halo  1.3-Angelica Lane, clubhouse road all the way at the end of the estates)

2.1-The last color of the rainbow (1.2 Think of ROY G BIV  2.3 Violet Ct, left at the clubhouse, 1st right turn)

3.1-A plant that is pink or magenta (3.2 Starts with F  3.3 Fuchsia Ct, take coralbell to betony [where half shell/router live] then left on fuchsia)

4.1-An herb commonly found in Italian dishes (4.2 Cancer from sunburn is AKA ______ cell carcinoma 4.3 Basil Ct, back from Fuchsia, off of Coralabell, right on Hazel then turn right)

5.1-An herb AKA coriander (5.2 Mexican restaurants often use ________ lime rice 5.3 Cilantro Ct, after Basil, hang a right on Hazel then right on Cilantro)

 

Mile High wins the fastest time back. Olaf cheats by cutting through yards and power line openings, but thought hint 4 was Rosemary, so he ran about an extra mile. #deservedit. Pothole hung in there and knocked out his penalty burpees. Poor Cha Ching… He thought Fresia was Fuchsia… unfortunately, that was literally the opposite side of our hood.  He earned an extra 2 miles of running. Since that was his second stop, he swore it wouldn’t happen again, so he had to make sure he got it right… it’s only burpees right?  50 penalty burpees for Cha Ching.

Total workout time was almost spot on at 45 minutes.  Thanks HIM for coming out for this one. We were OYO but not OYO this morning.  AYE!

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Virtual Mental Battle Armory

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Be careful when you reach your direct messages.  You never know what they will lead to.  Just kidding.

JWow reached out and I happily signed up to Q today for my first virtual/Zoom Q at Armory.  We talked a bit about my mom, some her favorites, her mental illness and then on to more general topics of mental health.

As I mentioned today, get help if you need help.  I am here for you if you need help.  You can reach professionals at 1-800-273-8255.

On with the show!

For our first two rounds of exercises, the number is pulled from something regarding my mom:

Elvis and Ricky Nelson were two favorites of my mom and these are some stats about them…

Elvis – Born 1935 – Passed away age 42
Elvis – 33 #1 singles
Ricky Nelson – Born 1940 – Passed away age 45
Ricky Nelson – 14 Top 10 singles

35 Kettle bell swings or Calf Raises
42 Goblet squats or regular squats
33 Curls or Big boy situps
40 Skull crushers or Moroccan night clubs
45 Flutters
14 Turkish getups

Mom was born 1945 – Passed away 2014
Mom and Dad were married 49 years
Mom was 69 years old and passed due to kidney failure caused by long exposure to mental health medications

45 American hammers
14 Cleans or Flying squirrels
49 Merkins
69 Flutters

Next we talked about the following:

20 veterans commit suicide every day.
77% of suicides are male.
10% of men experience daily depression or anxiety (reported)
36% of psychological referrals are for me.

20 Lawn mowers
77 Rosa Lita’s
10 Burpees
36 LBCs

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Thanks JWow for the chance to lead.  I can’t wait until we are all back in the literal and not virtual Gloom!  Make yourself and the world a better place today.

The Thrill is gone!

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Footloose WOD

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  • QIC: Cake Boss
  • When: 04/02/2020
  • Posted In: Footloose

@channel

WOD 4/2/20
🔥Take pic and post w/ #Osgood30

💥All Reps are 30
💥modify as needed

1. CDDs
2. Leg Raises-on back (wheezy Jeff)
3. Jump squats
4. Lunges-15 each leg
5. Calf raises (in/mid/out)
Run 200 yards or in place for 1min

1. Flutters
2. Plank Jacks
3. Donkey Kicks
4. Sumo Squats
5. Overhead Clap
Run 200 yards or in place for 1min

1. Burpees
2. Dips
3. Big Boy sit ups
4. Monkey Humpers
5. Imperial Walkers
Run 200 yards or in place for 1min

1. SSHs
2. Squats
3. LBCs
4. Peter Parker’s
5. Diamond Merkins
Run 200 yards or in place for 1min

This is the Hat Trick double OT set….get some💪🏻👍🏻🔥🥓
1. Burpees
2. Apollo Onos
3. Merkins
4. Bobby Hurleys
5. Dying cockroaches
Run 200 yards or in place for 1min

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Preparedness- Are You Prepared?

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Attn #HIM of the The Fort and Lake Wylie,

Preparedness is discussed in Foundation Point F5 of the the Q- Source.  As Defined Preparedness is: Getting Ready for the Expected While being Ready for The Unexpected. This is an all encompassing need to us as men.  It is valid in all parts out our lives;  Father, husband, boss, team member, Site-Q, WO Q ect.

The purpose for this pre-blast is in regards to life saving measures that Pax can take in the event of an unexpected medical emergency at home, work, or at an AO.  We have talked about it in Site-Q Meetings and at the last Invergence.

Last week HomeBrew ,a Pax from Lake Wylie, who is near and dear to our hearts, had just this type of medical emergency come crashing down on him after his 2.0 suffered a Febrile Seizure and stopped breathing.  He had no training but HAD to ACT. So he mimicked what he had seen on TV and was able to revive her before EMS was able to arrive.  Good On Ya for maintaining a cool head and doing what needed to be done.  CPR and Faith in the Sky Q is what saved her life.  I have maintained CPR/AED/First Aid certification for 6-8 years now for work.  I feel better knowing that if I am put in that sort of situation I have at minimum the base knowledge to try and keep someone alive till EMS-Fire arrive on site to take over.

Here is what HomeBrew and I are proposing.  This will be a friendly competition between The Fort and Lake Wylie regions.  From 4-1 to 4-15 every PAX from either region that completes certification or re-certifies in CPR/ AED/First Aid he and I + the Nan’tan and 1st F Q will complete 5 burpees.   The region that draws the most new or recerts will pass that number on to the “Loser”, but honestly- Who really loses in this situation? IE The Fort get 30 pax LKW gets 20 pax = LKW will do 150 burpees. The Fort will do 100. As you all know, I HATE BURPEES, but have committed to drive action across the regions.

The Certification I have been using comes from NationalCPRFoundation.com.  It is Red Cross compliant and should take between 30 mins to 1 hour to complete.  It is free unless you decide to purchases the hard copy certificates.  We will require a screen shot/ picture Tweeted or slacked to both HomeBrew and myself of the completed training for a CPR/AED/First aid at the end.  It will be added to the spreadsheet we will use to document Pax completion. The certification is good for 2 years.

It is highly recommended that All Site Qs get on board with this effort, but all PAX can benefit from this training. What better way to show leadership than making sure the Pax that Post to your AO know you have that training and are ready to act in the even that someone goes down.

Please join us in this and lets Ensure we are Prepared for the unexpected. Stay tuned to TwEETAR for a message from Homebrew.

Thanks

Duck Dynasty  🦆👑and HomeBrew 🏠🍺

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