Smokey VQ

1 Comment

“Final 4” NCAA theme workout to work 4 muscle groups.  Freezing 32 degrees, but we got warm fast!

Tomahawk (Kettle Bell)

 

Warmup: (10 minutes)

  • Side-straddle Hops (25)
  • Windmill (25)
  • Low Slow Squats
  • Moroccan Nightclub
  • Cherry Pickers
  • Jog around the parking lot

Exercise: (35 minutes)

  • LEGS
    • Lunge (1 min) Exercise group A
    • Squats (1 min) Exercise group A
    • Run to the end of the parking lot!
    • Calf Raises (1 Min) Exercise group B
    • Sumo Squat (1 Min) Exercise group B
    • Run to the end of the parking lot!
  • ARMS
    • Curls L (1 min) Exercise group A
    • Curls R (1 min) Exercise group A
    • Run to the end of the parking lot!
    • Skull Crushers (1 Min) Exercise group B
    • Chest Press (1 Min) Exercise group B
    • Run to the end of the parking lot!
  • CORE
    • Big Boy Sit-ups (1 min) Exercise group A
    • Flutters (1 min) Exercise group A
    • Run to the end of the parking lot!
    • Freddy Merc (1 min) Exercise group B
    • Box Cutters (1 min) Exercise group B
    • Run to the end of the parking lot!
  • BACK
    • Kettle Bell Swings (1 min) Exercise group A
    • Upright Row (1 min) Exercise group A
    • Run to the end of the parking lot!
    • Bent over Rows L (1 min) Exercise group B
    • Bent Over Rowes R (1 min) Exercise group B
    • Run to the end of the parking lot!

 

TClap |
5

UNO (a VQ dream)

1 Comment

3D’s VQ premiered an UNO workout with 12 guys.

(3D finally got access to post this.  Sorry for the delay.  It was so popular DropThrill has used it since.  Some of this is copied from his BackBlast.)

Shuffle the deck of Uno cards and whatever the number is, you perform that number of reps with the exception of 0 being 10. The color of the cards determines the exercise. You have to play your cards just like in Uno. Color on same color, or same number on same number.

Blue = Kettlebell curls
Green = LBC’s
Yellow = Squats with or without bell
Red = Upright rows
Skip = Run a lap
+2 = Two reps of 2 exercises from the list (player’s choice)
+4 = Four reps of all four exercises
Reverse = Do the same exercise you just performed
Wild = Change color

Sounds simple right? It is, until you get stuck on a color or number for a while.

If you dont have a card to play, you draw another card and have to do a Burpee.  The crew flipped this and in the spirit of camaraderie, everyone did a Burpee for every card drawn.

Folks tried to call out Uno, but we didn’t have a contingency for this.  Something to add for next time.

TClap |
4

What’s in Your Bucket?

Leave a comment

9 men started their Easter Week off right on a cool morning (I was gonna bring my 2.0 this morning who turns 13 today but there was no luck getting him up).  A couple guys showed up that were up late watching some TV Show about Games or Thrones or the combination of the two.  Thanks to those who did and to bad to the others that didn’t.

I showed up with a trailer full of Buckets filled with Ziplock of Dirt.  A couple of the Pax seemed intrigued while a couple were confused.  Since I work for a Civil Engineering Firm I get paid to play in the dirt.  Typically I have to carry buckets full of Dirt around on a jobsite and no matter how good of shape I am in It always gets the best of me.  So I instructed the Pax to grab a bucket and lets mosey.  I did challenge them to grab  2 Buckets if they felt brave.  We took a short mosey to our normal area to circle up and do our COP: Nemo was running behind but caught up quickly after with his bucket.

Moroccan Night Clubs (10 in Cadence)
Cherry Pickers (10 in Cadence)
Sun Gods both ways (10 in Cadence)
SSH’s (30 in Cadence because it should always be 30 – I think I heard DOAH say that)
Merkins (10 in Cadence) – Hold into Downward Dogs into Honeymooners

I then explained  that the bucket of dirt is to symbolize what you are carrying around with you daily in life like Bills, struggles in marriage, children, Work and so on.  I wanted the Pax to carry the bucket around whole work out. If someone struggles then another Pax will take a couple bags out of their bucket and put them in their bucket to help them out. And when they start doing better we put the bags back into their bucket. Sometimes on my job sites I have to carry buckets of dirt around and it challenges me. Just like when you think you’re in good shape and you have everything under control in your life your bucket seems to get heavier.  I had a couple other small talks about this message that I threw in there for some 10 counts.  Fill your buckets with Joy and not Burdens.

So we went over to the Loading dock where we split up into 1’s and 2′ so we didn’t get over crowded on the dock and did 15 of the following while we jogged back and forth from the Dock to the Curb: Big Boys, Burpee’s, Mt. Climbers, Merkins and Monkey Humpers.

We then took our Buckets over to the Big Green Monster and did a 12 Ladder.  Bomb Jacks up top and Sumo Squats at bottom.  Lots of Slipping and Slidding today on the Green Monster.  It showed it’s teeth this morning.  Nemo went down along with some nice shoes turned into old mud shoes.

Had a few minutes left so we did a little Nascar Circle (sorta like Duck Duck Goose).  Each Pax would run around the Circle of Pax while each held a Bucket Squat and the second time while we held the Buckets over our heads.

Long mosey back with the buckets.  Not Fun!!!

Announcements about the Savage Race and Cannoli Run, Prayers for Injured Pax and traveling Pax.  Closed in Prayer remembering what this week really is about.  Oh and Homebrew announced that Me, I Two Ferns is getting Baptized this Easter Sunday!!

 

 

TClap |
4

History at The Hive

Leave a comment

Pulling into the HIVE early to set-up shop YHC was surprised to see 2 cars already there! Rebel was enjoying a few ‘Be Still’ minutes and Geronimo was getting after it in the parking lot with what appeared to be his Ruck. The rainy weather was holding off & it was a perfect 65 degrees-A great morning to be in the Gloom!

The cars kept rolling & rolling in….17 PAX in total

5:15am- No FNG’s so hit the disclaimer and off we went

COP: Mosey to band parking lot and return back.  Exercises in cadence-

  • SealJacks x 20
  • IW x 15
  • HW x 15
  • Windmill x 10
  • Cherry Picker x 10
  • Plank, Honey Mooner-Downward Dog, Plank
  • Merkins
  • Mountain Climbers x 15

The Thang:

Today’s workout was built around the History of the Hive. All repetition #s, exercises & stories shared were specific to this AO.

4 stations here we go:

Station 1- History Lesson- What is the most famous saying @ The Hive? “5 @ The Hive”. The PAX passed the test with flying colors. In honor of “5 @ The Hive” we hit a 5 cone drill Jacobs ladder style:

  • Cone 1) Inch Worm Merkins & Goblet Squats
  •  Cone 2) Triceps Ext & Reverse Lunges
  • Cone 3) Bicep curl w/ Shoulder press & Burpees
  • Cone 4) BackRows & Swings
  • Cone 5) Upright Rows & Fwd Lunges

Kudos to the PAX as they just got after this station. Little time for mumble chatter with the exception of those as they finished Cone 3 with Burpees.

Station 2- History Lesson- How many years has the Hive been an AO? How many site Q’s have there been & who are they? The PAX again pulled together and we went with 3 years (almost 4 years) and 3 sites Q’s- Longshanks, Tesh & BandCamp!

In honor of this we went 3 rounds of the Site Q’s assigned exercises:

Longshanks-Thrusters, Tesh-The Standing Tesh or Bi/Tri, Bandcamp-Swings

  • Round 1: 9 Thrusters, 9 count Standing Tesh, 9 Swings
  • Round 2: 9 Thrusters, 18 Bi/Tri Superset, 9 Swings
  • Round 3: 9 Thrusters, 9 count Standing Tesh, 9 Swings

Station 3- History Lesson- Geronimo’s Gauntlet (This needs to be in The Exicon) 

We did our best rendition of the 2018 Hive version of Geronimo’s Gauntlet. A Pax favorite it was started by no other than Geronimo himself and it goes something like this- *Line up all the Kettlebells lightest to heaviest. One by one, Pax go down the line and perform bent over rows at each KBell. (3 rows each side for time today). The waiting Pax can plank up, Al Gore, etc… With 17 KBells lined up our lats got some serious work. The heavy 40-50lb KBells at the end of the line gave us all an example of how JWOWW, Geronimo & Tesh get after it. Strong work Men!

Station 4- 5:58am and we escaped the planned AMRAP station due to time. Better to be over prepared than not enough. YHC took a moment to read  from the theme of the month and take just a moment to “Be Still”.

COT- Announcements from Newsletter, upcoming events

Prayers/Praises: Rebels 28th Wedding Anniversary. Prayers for all families traveling for the upcoming Spring Break week.

It was an honor to be with the Pax this morning- Thanks BandCamp for the opportunity!

Weezer

 

 

 

TClap |
4

Spring break, spring break!

Leave a comment

What a great morning for a run around Wally World! Cool air and a nice breeze countered the 100% humidity for a comfortable loop of a tried and true Flight Plan classic. The numbers were low by current standards. That can be attributed to 3 things; 1) No looming CSAUP or road race; 2) Some regulars having participated in Charlotte Race Fest 1/2 marathon this Saturday and 3) Spring Break!

The last on the list allowing for a few of the PAX to have an impromptu coffeteria while M’s & 2.0s were tucked snuggly in their beds. A nice cameo from Tesh as we enjoyed our Starbucks. Tackling all the worlds’ problems and comparing who had a better SOI, Twister or Double D.

Annoucnments:

AKAY2 led by Funhouse continues

 

 

 

 

 

 

Canoli Run – May 18th – https://runsignup.com/Race/SC/FortMill/SPNCannoli5kRunAndFamilyWalk

Prayer Requests:

Safe travel for all PAX going bi-coastal for Spring Break

Hootie’s Mother In Law for biopsy results that will be received today

Will – Friend of Cyclop’s M who is going into rehab

NMM

For me right now, all is good. I’m not saying I have it all figured out but I know that I’m blessed. I’ve got some time off from the students but that honey do list is long for my Spring Break. So I’m making sure I get this out quickly.

See you in the gloom,

Boeheim

TClap |
3

TABATA FRIDAY

Leave a comment

14 men kicked off their Friday morning with a good sweat at The Swamp.  About 1/2 left with their rucks, and the rest of them did this:

The Thang:

Short mosey up and around one of the  large parking lots,  and stop in the front of the Sprint store for COP:

SSHx25,merkin x 10,  IW x 20, windmill x 15, squat x 20, small arm circles (20 F/20R), large arm circle (10F/10R).

Take a lap around the parking lot and stop at the same spot for Tabata:  8 exercises, 8 sets of each exercise, 20 secs per set, and 10 secs rest in between each set.  The exercises were:

  1.  Carolina Dry Dock
  2. Flutters
  3. Squats
  4. Mountain climbers
  5. Freddie Mercury
  6. Jumping Lunges
  7. Merkins
  8. LBC’s

COT

This is my ‘go to’ workout when I have no time to plan a workout.   I accepted the Q invitation from Cha Ching last week, and I didn’t look at the date.  When the reminder came through on Tuesday, I thought,’ oh crap, not this week!’  Work and family obligations have been especially challenging lately,  and I was not planning on squeezing in anything else this week.  But, I canceled on Cha Ching the last time he scheduled me, and I didn’t want to do it a 2nd time.  So, the Tabata fit the bill.  You can make this workout as hard as you like depending on which exercises you pick.  Today’s workout was about in the middle of the tough scale and I designed it to suit my current fitness level and my sore knee.

There was very little mumble chatter today, save for one moment when one of the Pax let out a rather loud release of gas  (not sure who).  Someone said, ‘dude, you may want to check that’,  and the response was ‘no, I’m good.’  That made me laugh.  Not sure why fart humor still makes mature men crack up.

We had a good crowd today and it was nice to see some new and familiar faces, and also a banged up face (hope you are feeling better Jedi).    I’m glad I was able to fit in this Q and, as always,  it was a privilege to lead such a fine group of men.

Announcements/prayers and praises:

This month is Mental Health Awareness month.

Prayers for Twister’s niece who committed suicide, Cornerstones daughter, and Senator T’s mother.

 

TClap |
4

Cheating and Slow Webs

Leave a comment
Dreed’s post about “HYPOCRISY OF THE DISHONEST CHEATER” really resonated with me so it became my topic
How much dishonest cheating are you doing in your life?
Why are you here today vs ?
Because it’s moderate?
Mosey to other side of the field
COP
The normal round of warm up exercises
Discussed honest cheating
4 corners
Why cheating – being the six?
How much dishonest cheating are you doing in your life?
Is there any area of my life that I’m in full compliance? #fullcomp
4 Corner Accumulator
  • 5 Merkins  – Lunge Walk to next corner
  • Add 10 Bomb jacks
  • Add 15 Squats
  • Add 20 SSH
  • Add 25 LBC’s
Mosey to field
Slow Jack Web – performed at half the speed as normal Jack Web.  To increase the intensity at number 7 held arms out for 28 count.  – a real crowd pleaser.
Is there any area of my life that I’m in #fullcomp
Always an honor lead such inspiring men!
Appreciate the opportunity!
Cornhole, Out.
TClap |
4

Demented Game Of Uno!

Leave a comment

Today was another chance to cross state lines and spend the DRP at Mint Hill with some of my brothers.  I picked up this workout from a workout in Fort Mill by 3D.  It forever changed the game of Uno for us!

So after a little warmup the thang goes something like this.

Shuffle the deck of Uno cards and whatever the number is, you perform that number of reps with the exception of 0 being 10. The color of the cards determines the exercise.  You have to play your cards just like in Uno.  Color on same color, or same number on same number.

Blue = Kettlebell curls
Green = LBC’s
Yellow = Squats with or without bell
Red = Upright rows
Ø = Run a lap
+2 = Two of the last card/exercise drawn
+4 = Four reps of all four exercises
Reverse = Do the same exercise you just performed
Wild = Change color

Sounds simple right?  It is, until you get stuck on a color or number for a while.

The four of us worked hard and modified a few things since we only had two kettlebells amongst us.  Great life lesson, adapt when life changes up on you.  Don’t just run for the house.

Thanks Tough Skins for offering the Q to me.  Always an honor to lead.

Prayers for TS as he changes careers and leaves the corporate world behind for part time ministry and part time self employment.  Way to step up to be even more of a HIM (High Impact Man)

Prayers for Rick who has cancer surgery on 4/23.

DT out!

 

TClap |
3

SACRIFICIAL RELATIONSHIP FOR SHORTIES

Leave a comment

SACRIFICIAL RELATIONSHIP FOR SHORTIES

 – Not a professional, you assume all risk

 – Stretch; front fold/squat, rotate, arm stretch upward

– Mosey to field > jog to 50, sprint; repeat NOT A BREAK, GET HEART RATE UP

– Warmup; SSH, Windmill, imperial Walker

 – The seeds of discontent will yield a legacy of damaged fruit. >> WHAT FRUIT DID THE RELATIONSHIP WITH YOUR FATHER YIELD?

 20 X’s – Everything in cadence, NO OYO

 @ End zone

– Squats, IC > toy soldier to 20

– Monkey Humpers, IC > lunges to 40

– Jumping squats, single ct. > long jumps to 40

– Calf raises 3 ways, single ct. > butt kickers to 20

– Low slow Squat, IC > duck walk to end zone

– Air squared (squat w overhead clap), IC

– Jog to 50, sprint to end zone [X’s 2]

 – A father is the defining relationship in the Shortys life. If a father is loving and warm he provides a template of success for relationships in their future. >> WHAT TYPE OF FRUIT DO WE WANT OUR CHILDREN TO YIELD? NOT JUST OUR WORDS BUT OUR ACTIONS.

 – Repeat X’s 15

 – What do we as father’s have to sacrifice? i.e. jester, time, money, interests. >> FOR THOSE W OLDER KIDS, HOW ABOUT NOT LETTING THEM LEARN FROM THIER OWN FAILURES? CORNHOLE’s MESSAGE @ BLOCK PARTY

 – Repeat X’s 10

 – Repeat X’s 5

 COT

– Doing this so our kids can be free. No more virtuous act that a man can do. RETURN ON INVESTMENT. “For God so loved the world that he gave his one and only Son.”

 – Count off

– Name O’Rama

– Prayers/Praises

– Prayer

 

TClap |
1

The AKA crew Live in Concert

Leave a comment

We’ve been blessed with some great weather this week and this morning was perfect.
Disclaimer given
Warm up
Mosey Run around the parking lot
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

Run down to the elementary school parking lot

Proceed into the Thang:
Four corner routine
Corner 1 (legs focused)
Lt Dans: squat and then two sets of standing lunges (four actual leg movements)
Monkey humpers
Around the clock lunges

Transit via bear crawl

Corner 2 (cardio focused)
SSH
Burpees
Jump rope in place

Transit via crab walk

Corner 3 (upper body focused)
Merkins
Dips
CCD

Transit via bear crawl

Corner 4 (core focused)
Shoulder taps
Flutters
Crunches

Run completely around after circuit completed end up back at cone 1, rinse/repeat.

Thang 2:
Bring Sally up/Bring Sally Down: High Plank/Low Plank routine

Run back to COT

Today was Ass Kickin’ April (AKA) turn to hit Varsity. Recommend all to take advantage of it and see the Fort’s AOs and meet other PAX.
Thoughts and Prayers:
Funhouse’s son is going on a mission trip to the DR.
Injured Pax
Safe travels to all for the spring break week

Music list:
Ramblin Gamblin Man (live) – Bob Seger
Run Like Hell (live) – Pink Floyd
Born to Run (live) – Bruce Springsteen
Sweet Home Alabama (live) – Lynyrd Skynyrd
Fire (live) – Jimi Hendrix

TClap |
2