The Armory: 20190617 Circling the Wagons

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14 PAX for a humid day at The Armory. Working hard and starting the week off strong!!

We did a quick warm up and got loose

I showed the PAX my drawings on the ground of my Inner Stick Man and Outter Stick Man, talking about who we are on the inside versus the outside…….and making them one in the same!

Than Thang – do these exercises….most were 20 reps but too lazy to change below…..roll the dice of pain in between each move

10 Kettle bell swing
10  bent row
10 Goblet squats
10 Upright row
10 Lunge press
10 Sumo upright row
10 Curls L/R
10 American Hammer
10 Bench press
10 Plank Rows L/R
10 Tri Extension

10 Flutters
10 Hello dolly’s
10 Freddy’s
10 Deadlift
10 Sidestep upright row
10 Kettlebell Merkins

Line up for suicide runs and then back to COT

Thanks for the Q Jwow!! Awesome time as always!

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Buddies and Bells

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I’ve definitely had my fair share of Q’s at this point, but I still get a little nervous before each and every one, not out of fear, but desire to give everyone a good workout.  The PAX trust me with their time and I want to deliver, it’s as simple as that.  In any case, this morning was like most in LKW lately, hot and humid with a dozen+ PAX.  I showed up a little earlier than normal to setup and get ready.

At 5:15 sharp I gave the usual disclaimer and since O’Reilly was back-talking a bit I picked on him on the spot to give the F3 mission statement, he failed miserably, so I think we’ll start reviewing this before my Q’s.

O’Reilly, if you are reading this, here you go buddy.

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

We started out with a long mosey out and around the parking lot, sans kettlebells, that included some karaoke’s and shuffles along the way.  We then circled up for a quick Warm-A-Rama that consisted of only Windmills.

We grabbed our bells for the 1st routine.

We had 70 seconds to do 7 reps of the following:

  • kettlejacks
  • bent over rows
  • curls
  • triceps extensions
  • goblet squats
  • american hammers 2x count
  • bench press

We repeated this 7 times.  If anyone exceeded 70 seconds we would be penalized, however, fortunately everyone finished with 5-10 seconds to spare each round.  This was a great way to quickly get in just shy of 350 reps of kettlebell work in. Nice job!

The 2nd routine was a 4 corners/buddy workout.

Each corner/cone had an exercise to do with your partner, it was always 100reps (50 each) and then a way to move between the cones.  The long sides of the rectangle we would go half way down the line via bear & bell (bear crawl w/kettlebell), then apple turnover into crab walk position with the bell laying on our bellies the rest of the way.  The short side of the rectangles we would move via lateral goblet squats.  Pretty much just as it sounds.  And all the movement sucked.

At each corner we did:

1st cone: 100 kettlebells handoffs, partners back-to-back, twist, and hand of a single kettlebell.

2nd cone: 100 partner merkins (no kettlebell).  I failed at explaining this one correctly at first, most PAX assumed that when I told to have 1 partner in plank position with the other also in plank with their feet on the backs of their partner that they would be doing derkins.  Nope, I quickly corrected them and told them that the partner with feet on their backs would be doing the merkins.  Most didn’t like this and much grumbling and complaining ensued.  I must admit, it was brutal.  I know a lot of PAX substituted on this one and did it the “normal” way, Royale and I did the whole thing and I’m sure others did, but it was painful and a real winner.

3rd cone: 100 bench press + overhead partner handoff.  Partners would lay head-to-head. Slight adjustment to this one as well.  It was a bit scary to hand off the kettlebell after each rep, so I said it would be fine to pump out 5-10 presses and then hand off the bell.

4th cone: 100 partner sit-ups.  Partners sat feet-to-feet, did a full “big boy” situp and handed off the kettlebell to their partner, rinse and repeat.

Royale and Ricky Bobby had to cut out 5 minutes early for work so the rest of us finished up and circled up for a couple of ab exercises to finish out the final minute.

CoT

Prayers for safe travels for some of our travelling PAX, prayers for Tom who is having heart surgery, and also prayers for Olaf because his grandchild is due today!

It was a pleasure to lead and a ton of fun.  I definitely wouldn’t have the continued motivation to get up and get after it most mornings if it wasn’t for the company of you great men.

Until next time,

-FLUX-

 

 

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Bringing the Pain to Crows Nest

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Having never been to Crows Nest before, YHC arrived at 0445 to get the lay of the land. It gave me some time to get a few things setup and wait for the Pax to arrive. Temp was around 73.

Folks started arriving by 5:10 and we circled up ready for the challenge. Most in the Lake Wylie/Fort region know that I have been mostly running this year so there a few surprised faces to see me out a boot camp. Nevertheless, with no FNG’s present, a short disclaimer was given and off we went for a mosey to circle up.

Warm-Up (All IC)

10 X SSH
10 X IW
10 X WM
10 X Low Slow Squat
10 X Moroccan Night Clubs

Mosey back to the starting circle. The theme for the month is Salvation and we discussed the eternal meaning of it as well as the “deliverance from sin and its consequences”. The Pax were asked to think of someone who we can share the hope of salvation this week as we worked out.

The Thang

YHC has always been partial to partner work since it has a parallel to success in life. We all have difficulty along the way and no one has to or should go it alone. Everyone grabbed a partner and stepped up to the Board of Pain (credit always given to Jekyl for this terrible idea, but I have always loved it). YHC did audible on the 100 Kraken burpees and went with 50 instead. If you can’t do it, don’t Q it. And I definitely can’t do 100 of those! Gotta listen to grunge music when working through the board and so we did. Seemed to be a crowd pleaser…the grunge music that is.

Partner 1 – Work on exercises
Partner 2 – Run two loops around the circle

Object: To get through as many exercises as possible before COT.

Great job by all the Pax getting through most of the board and special kudos to Royale and Flux for leading the way. You guys killed it. Everyone ended up running a little over 2 miles also.

After that, we circled up for COT. Announcements – read your newsletter; Q School coming up next month at Bermuda Triangle.

Praises – All who completed the Hog and Coyote and were out this morning to talk about it!

Prayer Requests

Mysterio – Brother needs to be lifted up
Axl – Daughter starts college next week
Royale – Niece and other kids going on mission trips this summer and need to be lifted up.

Finished up by talking about salvation. The focus on the present deliverance is something that everyone needs to know. God is willing to deliver now from the grief that sin can cause us while we remain on earth. The eternal is of ultimate importance but he also wants our time on earth to be lived to the fullest for His glory. Who do you know that needs to hear that this week?

Thanks Iced T for the opportunity to lead. Always an honor!

Until next time,

Hauschka

PS. I’m already sore in case anyone wants a laugh!

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Honoring Jose Nisperos

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This was my first Q at a Hero Workout. I was nervous… I asked my 2.0, Eat Mor Chikin, to read a Hero story out of the book. He chose some real bad ass Heroes, but we didn’t see any Asian Americans. I did some research and learned that out of the 3,520+ Medal of Honor recipients, 33 were Asian Americans. I decided to honor Jose Nisperos, the first Asian American to receive the Medal of Honor, who received it for his actions in the Philippine–American War.

9 showed up at the usual AO and we prepared to mosey when Dark Helmet snuck up quietly right at 0500 to move us since there were a few band buses parked there with people sleeping. Dirty Harry was all about being loud and waking them up and I had already chalked up the road with my workout, but we moved away to let the band sleep. As we ran towards the front of the school, I was happy to see General made it out. So we had a total of 11. I gave a quick disclaimer and reminded the Pax of F3’s Mission to plant, grow, serve. We started off with a mosey doing butt kicks, high knees, carioca, and NUR (backwards run).

Warm-up: SSH, Low Slow Squat, Hill Billy, Neck Roll

Plank Hold while I read to the Pax about Jose Nisperos.

The Thang: 33’s

Start with one rep of each exercise and run 0.1 mile. Increase number of reps by one, then run back 0.1 mile and continue exercises. Keep increasing reps until 33. We were on a slight incline which added to the challenge.

Exercise for time:

  • Squat
  • LBC
  • Merkin
  • Superman
  • Squat Jump

There was quite a bit of mumble chatter in the beginning with the lower reps. That soon changed after we hit the higher reps. Going back and forth gave us the opportunity to encourage each other. Loved the hand slaps and motivating words being yelled out. Dirty Harry mentioned the distance was more than 0.10 miles. Not my fault, I had it all planned out near the AO and measured perfectly. Oh well, life will always throw you a curve ball. Learn to adapt.

With 5 mins remaining, we found a wall for some arm raises and B2W. I added a twist to the B2W by making the Pax lift one foot off the wall.

COT:

Announcements: F3 Dads on Saturdays at 9am

Dirty Harry reminded us to not be complacent with ourselves and friends. It was deep, thank you.

Prayers: Keep our brothers who are unable to post in our thoughts and prayers.

It was an honor to lead such a great group of men. Chicken Hawk up next to Q on Q 6/24/19!

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Quagmire- Where it all Started

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14 plus an FNG  in the warm and muggy Gloom at Quagmire. This AO is where I posted for my first time back on 2-18-19. Bones’ Eh’d me for 12 full months before I gathered the gumption to get after it. Lutefisk had the Q for a coin flip beatdown. Couple of the regular Pax picked me up in the deep 6 for the next 3 weeks while I got my legs under me.  Will be eternally great full to those guys for keeping me going day after day.

Quick Disjointed disclaimer at 0515 and off we go on a quick mosey across the AO to the Tuesday Morning parking lot.

COP

20 SSH

20 imperial walkers

20 Hillbilly Walkers — At this point Cornhole did me a solid and advised the PAX we did have an FNG in the mix. Need to work on my Openers/ disclaimers and such- Thanks Cornhole.

20 fast and slow Windmills-Based on the Mumble Chatter the Pax like very slow windmills- I like to keep the pace up.

20 Weed pickers

15 Flutter kicks

Roll to Plank for 30 seconds then into 3 rotations of Downward Dog and honeymooners.

Mosey to Target for the fun

The Thang

Red Ball Workout with Suicides. Side Note- Had the Weinke all ready to roll last night when I stopped to cook supper and my son deleted the entire thing. So who knows what the comparison between what we did and what I had on paper would have actually looked like.

Rep Counts 10-20-30

Exercises

Ball 1: Burpees–Run to ball 3.

Ball 3: BombJacks- Suicide back to Ball 2 up to Ball 4.

Ball 4: Squats- Suicide back to Ball 3 up to ball 5.

Ball 5: Werkins- Suicide back to Ball 4 up to Ball 6.

Ball 6: Merkins- Suicide Back to Ball 5 up to ball 7.

Ball 7: Diamond Merkins- Suicide back to ball 6 up to Ball 8.

Ball 8: Big Boy Situps- Suicide back to Ball 7 up to ball 9.

Ball 9: LBCs- Suicide back to Ball 8 up to Ball 10.

Ball 10: Box Cutters- Mosey back to Start

Rinse and repeat  increasing as stated 10-20-30

Was shooting for 3 rounds. Most got in 2.5ish.  2-3 HIM completed all 3 rounds like the beasts they are. All accelerated. Non partner work but lots of guys picked each other up and worked together to make it happen.

Long Mosey back for COT right on time.

FNG- Jason Holland- LT. Colonel in the US Army now known in the Gloom as Cloggs.

Announcements

Newsletter- Sweati upcoming.

Prayers- Cloggs is taking his new command of the MEPs Facility in Chicago and traveling back today.

Sick/injured and traveling PAX.

Thanks Jedi for allowing me to lead where I got my start.

Duck Out

 

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BIG DAY at THE YARD!!

11 showed for THE   YARD this past Saturday.

4 elected a pre-run.  3 for a 10K:  White Lighting, Harry Carry and Cake Boss with one for a  5K: Twister

Disclaimer was provided with the admonition that part of the “moderate” is that THE YARD  is only :50 long.  So, off to the THANG:

Warm up – SSH, Plank Work, Lunges and very slow and low squats!!

The PAX were given the option of using a Cindy (cinder block) or a rock for the balance of the workout.  Five PAX elected a Cindy – excellent choice.

Mosey to hill (gentle slope) at entrance of  FMMS.  Here the PAX executed a Jacob’s Ladder of 10 (not 7) with Bomb Jacks and Jump Squats carrying their “coupon”up and down the gentle slope.

Next, mosey to parking lot to south of FMMS and execute a two rounds of:

  1. 20 curls
  2. 20 prone presses
  3. 20 skull crushers or rows

Mosey back to the gentle slope at entrance

2nd Jacob’s Ladder of 7 with Merkins and Squats with three rungs achieved before moseying back to COT for a bit of ab work.

The MOLESKIN: why the burden – besides enhancing the workout, the extra weight represents the burdens that we all carry around with us – let’s loosen those by giving them up to our Lord!!

 

 

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  • QIC: TWISTER
  • When: 06/13/2019
  • Posted In: Footloose

A short notice at Footloose for Twister!

 

The Warm Up –

Standard Disclaimer + how to moderate!!

20 SSH, 20 LSS, 10 Merkins followed by general stretching.

Mosey to whatever church is immediately south of First Baptist (too many to remember)

The PAX worked through three pain stations and ran stairs after sets of three exercises:

  1.  With Cinderblocks – 20 curls, 20 prone presses, 20 skull crushers
  2. 20 LSS, 10 Burpess, 20 Donkey Kicks
  3. 20 4ct. LBCs, 20 Gas Pumpers, 30 4ct. Flutters

The PAX mannaged 2.5 circuits before heading to COT for a little Ab work.

The moleskin- Hey folks, its takes a village and it takes HIMs to step up and volunteer.  Without leadership many of the things we like and activities that we and our families like to participate in will not happen – volunteer!!!

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Dance Party at Varsity

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Nine men came out to the party.  Weather was perfect.
Warm up
Mosey Run
Circle up and do:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner

Thang 1: Elevens
Pull ups at the top of the hill
Bobby Hurleys at bottom
Start at bottom of hill

Thang 2: Global Warming
side shuffle in a circle and call exercises
SSH
Bobby Hurleys
Mountain Climbers
OH claps
Arm Circles
Etc

Thang 3: Sally Routine
Low plank/high plank [Flower by Moby]

Five minutes of Mary
Abs: LBC, freddie mercury,

Word of the month is: Salvation
This verse spoke to me: Matthew 7:13. Reminds me of the guardrails we need in our lives.
The Narrow and Wide Gates
“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it.”

COT
Prayers/Praises include: all the school kids at home and the energy they have during the summer months.

music playlist:
Takin’ care of business (BTO)
Big Bottom (Spinal Tap)
Back Door Man (the Doors)
the Man (the Killers)
Immigrant Song (Led Zeppelin)
My Hero (Foo Fighters)
Fire (Jimi Hendrix)
19th nervous breakdown (rolling stones)
Today (Smashing pumpkins)

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June Birthday Q at Laces In – Act 2

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Shady and Deacon kicked off June at Laces In with a dual Q that left little time (if any) for mumble chatter (thanks Kraken Burpees).  YHC called his own number today to keep the birthday Q theme going and the number 45 was the goal with each exercise…..well mostly.

After it was declared there were no FNGs and disclaimers were voiced and assumption of risk delegated to all gathered, we moseyed off….sort of.

Many PAX were expecting a longer run to COP (which was later delivered) but before doing so, PAX stopped at the flag, recited the pledge of allegiance and gave tribute to all who serve that we may have the privileges our freedoms grant us.  After those few moments of thanks and gratitude….we were off past the Hive lot, the band lot all the way to the 21 hill for a little COP.

Morrocan Night clubs X 23 (I/C) – Mumble chatter volume 5/10

Windmills (Trucker approved) X 12 (I/C) – Mumble chatter volume 7/10

Imperial Walkers X 12 (I/C) – Mumble chatter volume 8/10

5 burpees OYO – mumble chatter volume 1/10

Mosey briskly to the main event: 45’s – mumble chatter volume: inaudible

YHC led PAX back to the band lot where cones suddenly appeared.  The prior mosey intentionally (YHC’s 2019 word) went away from the cones in the hopes PAX did not see them – mostly successful (I think).  Upon finding the cones in 4 corner format with one cone in the middle, YHC called out 10’s at each of the four cones (adding up to 45 for each exercise) – consisting of the following:

Cone #1 – 9 BB Sit ups, Lunge Walk to center cone, 1 merkin, run back to cone #1; 8 big boy sit ups, Lunge Walk to center cone, 2 merkins, run back to Cone #1, continue sequence until reaching 1 big boy sit up, lunge walk to center, 9 merkins and run back to cone #1

Cone #2 – 9 burpees, run to middle cone, 1 squat, Lieutenant Dans back to Cone #2, 8 burpees, run to middle cone, 2 squats, Lieutenant Dans back to Cone #2, continue sequence until 1 burpee and 9 squats were done.  Move to:

Cone #3:  9 Carolina Dry Docks, run to middle cone, 1 merkin, run back to cone #3, 8 CDD’s, run to middle cone, 2 merkins, run back to cone #3, continue sequence until 1 CDD and 9 merkins were done.  Lastly: Cone #4:

Cone #4: 9 flutter kicks each leg, lunge walk to middle cone, 1 heels to heaven, run back to cone #4, 8 flutter kicks each leg, lunge walk to middle cone, 2 heels to heaven, run back to cone #4 , continue until…..well you get the idea.

YHC had to call time at 5:57 – Straight Up was the king well into the sequence at cone #4, if not completed.  Many PAX had things to say about the number of lunge walks.  I don’t know why.

A run from the band lot back to the flag reconnected us with 3 Laces Out runners for COT

Announcements – Hog and Coyote this Saturday in Rock Hill. Straight Up leading a trail run at Crowders on 6-22, Read your newsletter, Spend father’s day with your M’s and 2.0’s – the golf course will always be there.

Prayers were lifted up for Gilligan’s recovery from surgery, High Stick’s daughter’s recovery, Trucker’s M and her upcoming interview and for all unspoken prayers held in the silence of the hearts of PAX.

NMM – The HIMs YHC has had an opportunity to be around over the past 6 months have truly helped personal acceleration and intentionality in my life.  Our greatest gift to one another is the ability to sharpen others and help transfer the habits that impact all of us leading lives of intentionally and virtue in all that we do. Here’s to another great year ahead for YHC and my sincere thanks to all the PAX who have helped shape and sharpen YHC.  Your work is appreciated beyond words.  Thank you brothers! I am 45, thankful and better because of all of you.

Cyclops

 

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Dora and Climbing Jacob’s Ladder

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Today we had 12 brave souls that came out for my sophomore Q….hopefully I didn’t disappoint.  No FNG’s and the Disclaimer was given.

We started with a slow mosey around the parking lot and warmed up with :

Cherry Pickers, Imperial Walkers, Overhead claps and Windmills…with help from the group my Cadence will improve

DORA made an appearance and made us do:                                                                                                            100 Merkins                                                                                                                                                                           200 Squats                                                                                                                                                                             300 Flutters

When that was completed we were entertained with Jacob’s Ladder                                                            10 Pull-ups down the hill for 1 Burpee and back up the hill for more pullups and so on and so on until we finished.

Back to COT for announcements and prayers and we were joined by two ruckers.

Thanks Punch List for the opportunity to lead these men

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