Light Pole Circuits & POW POW @ The Ballroom

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***Cobains now for the 2 PAX that I missed.   You weren’t in the video and my memory “ain’t what is used to be”.

Weather was near perfect for a “Pearls on a String”- inspired workout.  Dropped the disclaimer, checked for FNGs and we were off.

Circle Up for 10 of each :

SSH

Squats

Windmill

Stretches:

Downward Dog  to Honeymooner  x 3

Runner’s Pose

Warrior Pose

Grass Grabber/Cherry Picker (neither of which are in the F3 exercises, so I am sure this is officially called something else)

Imperial Walker

Mosey to side of the school.

Rotate 20 dips / Wall Sit  – Rinse & Repeat

Run out to end of bridge and back

Stretching with :

Cat Pose (which cracked Spitz up, Big Time! Nice of him and Lug Nut to join us ! )

Hip Stretches

Mosey to light pole closest to Pleasant Rd. , Start exercises there and run to next light. As a PAX, 20 reps each, various PAX leading the count

Merkins

Slow Squat (although I think it was led at a fast pace)

American Hammer

Shoulder Tap

Lunge

Grave Diggers

Wide Arm Merkins

Calf Raises (Kenyan nearly counted us to 50 on this one!)

Flutters

Monkey Humpers

Overhead Claps

Moroccan Night Clubs

Turn around and head back down the string of lights

OH Claps

Monkey Humpers

Flutters

Calf Raises (Seriously, we had to call off Kenyan on this one. I think he was going to 100!!!   Pretty cool that we had a semi-BOM group on this one)

Wide Arm Merkins

Grave Diggers

Several exercises for 5 minutes of Mary and we ended with Airborne’s brutal hip circuit, led and strongly advocated for by Change Order!

 

I asked the PAX to take a look at themselves and determine where they could GROW (theme of the month), relative to one of the three F’s.  Also cautioned them (& myself) against tending to one of the F’s too much, this neglecting the other 2.

Ended in COT, with multiple praise & prayers. Thank you, Short Sale for the opportunity. Always humbled to lead such a group of strong leaders. Keep doing what you’re doing and don’t forget, GIVE IT AWAY. Someone else needs it as much – or WORSE – than you did!

 

SYITG –

Beacon

 

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42nd Birthday Q at Poopdeck

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Day 3 of 3 of back to back to back Q’s

I couldn’t find a better way to start my birthday but to Q and push my F3 brothers to get better so I asked Peg for availability about a month ago so he can make arrangements.

We started with a quick warm up and 42 reps of the following:

Windmill, yes 42 in cadence

Moroccan night clubs

Low Slow Squats

Mountain Climbers

It was a simple routine, and we split into 2 groups, a group of 3 PAX will do the props exercises and the group of 6 PAX will do the calisthenics exercises and then switch,  basically 42 reps of each of the following exercises:

CALISTHENICS:

flutters
merkins
bbsu
werkins
squat touch ground
CDD
rosalitas
shoulder tap
calf raises
SSH
plank jack
LBC
monkey humpers
mountain climbers

TINSEL UTENSILS

bent over row with cindy or dumbell
biceps curls with cindy or dumbell
overhead press with cindy or dumbell
slam ball
sledgehammer swings
battle rope waves

tire flip

Due to time we split the tire flip between 3 PAX to complete the 42 flips so each one did 14 tire flips. Once smoked and with about 12 minutes to go we found a wall and did people’s chair while one PAX will do 4 burpees, starting from one end and going all the way down to the last PAX. since it was 9 of us we only reached 36 burpees so at the end we had to add 6 burpees each to complete 42.

Next one up was BTTW and 3 runners got back just in time to join us so everyone will hold BTTW while one pax will do 3 merkins starting on one end all the way across for a total of 36 merkins, we had to complete 42 reps so we all did 6 more merkins each.

With only a couple minutes left we finished it up with 42 LBC’S.

Back to COT for announcements, prayers and praises.

Again, what a great way to start my birthday.

Tinsel out…

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Run through the RP

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Broga – with the Squatch out of town, Bass O Magic stepped in to lead the crew in some Broga….I’m sure we all felt like we were yogis, perfectly stretching and contorting ourselves into positions that would enable enlightenment.  I can only imagine the cars driving by at 5:00 am saw something entirely different.

Run – once limber, YHC led 5 of the 7 of us on a casual tour of Regent Park, including a pass-by of YHC’s new abode. Not sure what the other  2 PAX did,  but they smelled of bacon and stale Waffle House coffee upon our return.  Our tour consisted of 3.25 miles at ~9:00/mile pace, with some great conversation.  Also completed some Mary upon the return.

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Webbs and cinder block at Pantheon

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Day 2 of my 3 Q’s in a row.

A crisp morning with low attendance, only 4 HIM decided to get better, I think I may have scared some PAX with my Q at Golden Corral the day before.

We started our warm up with a run around the parking lot with some butt kickers, high knees and toy soldiers followed by windmills, low slow squats, moroccan night clubs, merkins and mountain climbers.

I decided to honor our brother Water Bug that had passed away last week during a race with 45 burpees but I mixed in some side straddle hops for a webb like exercise, 1 burpee, 4 SSH, progressing to 9 burpees and 36 SSH for a total of 45 burpees and 180 SSH. Once this webb was finished we moseyed to the end of the parking lot where we met cindy, we pushed cindy hair burner style to the next island for the next webb:

Reverse Dan Taylor for a total of 110 lunges and 220 squats:

2 lunges- 4 squats

Progressive to

20 lunges-40 squats

most of these leg exercises were done while bear hugging cindy,  once completed we moseyed to the soccer field for the next webb:

Jack Webbs for a total of 55 merkins and 220 over head claps:

1 merkin-4 OHC

Progressive to

10 merkin-40 OHC

we went back out to the parking lot for our favorite superhero webb:

Captain Thor for a total of 55 Big boy sit ups and 220 american hammers:

1 BBSU- 4 AH

Progressive to

10 BBSU – 40 AH

With only a few minutes to spare we pushed cindy back hair burner style to the end of the parking lot and moseyed back to COT for announcements, prayers and praises.

I extended my invitation for the next day for my birthday Q but received a big NO THANK YOU from all PAX, they said that two days of Tinsel Q’s are more than enough, that made my day!!

On to planning my next Q, Tinsel OUT

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Tinsel Utensils at Golden Corral

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Perfect weather to bring out some toys to play, I did my regular 4 stations setup where each stations works a particular group of muscles. After the disclaimer we did a quick run and started our warm up:

Windmill

Moroccan night clubs

Low Slow Squats

Mountain Climbers

Low Slow Merkin

The plan was to finish a full 4 station circuit within 22 minutes and we did, after completion of a station you had to  bear crawl the next one. stations were setup as follow:

STATION 1

30 LBC’s

30 Rosalitas

30 Sledgehammer swings (15 each side)

40 Heel Touches SC

40 Dying Roach SC

20 slam ball to ground with 20# ball

STATION 2

10 burpees

10  Tire flips

20  Monkey Humpers

20 lunges SC

30 low squat (touch the ground with hand)

50 calf raises

STATION 3

10 diamond merkins

15 wide arm merkins

20 regular merkins

30 battle rope wave SC

40 Shoulder taps

40 plank jack

STATION 4

USE WEIGHTS OR CINDY FOR ALL EXERCISES

10 man makers

15 biceps curls

20 bent over row

25 overhead press

30 triceps extension

40 shoulder shrug

After about 32 minutes we were done with a full circuit and had the visit of the legendary captain Thor, 1 Big Boy Sit Up and 4 American Hammers, progressive to 10 BBSU and 40 AH, lots of whining during this exercise, one PAX was even offered some cheese to go along with that whine!! After we finished captain Thor it was time to stretch out our backs with superman, we did 2×25 count. With about 5 minutes to spare we lined up next to what used to be Fort Mill BBQ and did some sprints all the way across to the end of the parking lot, after 5 sprints PAX where smoked but we had one minute left so we went for a 6th sprint, not sure if PAX liked it since there was lots of mumble chatter.

We moseyed back to COT for announcements, prayers and praises.

Great push by everyone, good mix of legs, core and upper body work.

Tinsel out…

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The Fort: Flat Tire & Band Camp

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8 PAX gathered in the gloom among many more vehicles than the represented by the posting. Clearly some P200 Runners were  training in our midst.

Flat Tire on Q

Disclaimer

Clockwise Mosey full-loop around jogging path.
COP IC
SSH
Imperial walkers
Windmill
Wide arm merkins
Low slow squats with calf raise
Bomb jacks
Overhead claps

Mosey down jogging path to mile marker for group work
At each marker, start with 1 exercise, 5 count.
At each subsequent marker do that again and add next exercise plus 5 more IC.

We did:
5 burpees
10 Scorpion Dry Docks
15 Freddy mercury
20 jumping lunges
25 mountain climbers

Mosey to the dreaded hill

Pick a partner around the same size
Wheelbarrow up hill
Walk back down and switch Back up

Handoff to Band Camp

Monkey Humpers x10
Howling Monkeys

Mosey down the hill towards set cones

Lateral Slalom through cones

Bearpees (OYO 1 Burpee followed up by 4 count bearcrawl forward) from cones to bottom of the hill

10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up (Deconstructed Burpee)

Bearpees back to cones (2 burpees, 8-count bear crawl). YHC had more of this planned but was smoked after two rounds…..If you can’t Q it, don’t do it….so I modified.

Plank–>Honeymooner–>Downdog–>High Lunge–>rinse repeat
Message during sequence

Lateral Slalom through cones x4

Plank–>yoga quad stretch (Crescent Lunge: Anjaneyasana)

Bear Crawl Slalom through cones x2

Slow mosey towards the hill (called out for walking by the returning-from-a-9-mile-run Gecko)
Crawl Bear up the hill

Mosey towards Calhoun St. field.

Bear crawl back to COT (this was a long way to bear crawl)

Plank
Shoulder Tap x10
J-Lo x6

Saved just enough time for some Pigeon Lunges

NMM

In my professional life as a music professor, I’ve been thinking about language and the way we talk to ourselves. After attempting something for the first time or a skill that is still developing, I often hear students say, “I can’t ______.” As if saying “I can’t” excuses them from needing the skill/competency/etc.

My response is often a little pithy at first. “Well you know what Abraham Lincoln said. If at first you don’t succeed. . . . . . just quit. You’re done.” This usually gets a little laughter. Then we redirect to more constructive language. E.g., I’m still developing that; I’m not there yet; (or if “can’t” must be in their vocabulary) I can’t do that yet. The yet makes all the difference; it allows for progress to happen in the future.

We would never talk to a friend the way we talk to ourselves. If a friend attempted something for the first time and failed, no one would seriously respond, “Oh well, guess you can’t do it.” But we tell ourselves that or something similar all the time. And what’s even worse: we believe it! By believing it, we make it true! Living out the definition of self-fulfilling prophecy.

In our inner monologue can we treat ourselves like a fellow PAX? Strive to create an internal language that leads to encouragement and acceleration. A language that allows for disruption rather than just perpetuates the status quo.

-Band Camp dismissed

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The Black Diamond “Webb Jiffy”

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This semi-warm morning started with YHC running up to the eager PAX at about 5:14 and 30 seconds.  Bonsai and YHC took a nice little detour on our way as we were engaged in conversation and your truly was on autopilot driving to WEP.  After dropping off the giant wienke and the tune machine, Bonsai and YHC hustled over.  After a very quick disclaimer, we jumped right into the warmup where we stood.

Warmup included: SSH x25, Windmill x8, low slow squats x10, merkins x10, big arm circles forward and backwards 5x / arm, Moroccan night clubs x20, downward dog and honeymooner, and last but not least mountain climbers x20.  We also did some shoulder stretches and you’re about to see why if you keep reading…

Medium paced mosey to the back of the school where the fun was about to begin.  As we gathered at the playground, we circled around the giant cardboard wienke which laid out a board of pain of sorts “Jack Webb” style…but with a “Webb Jiffy” black diamond twist (named Webb Jiffy b/c of Jiffy’s creation of the Dick Webb)!  I think this was my first (maybe second) black diamond Q, so I was excited to see how this played out.  I think it delivered once the reading ensued and was followed by groans and “you’ve got to be kidding me”.  There was no kidding, but there was music so that’s worth something!  Music got cranked on, we partnered up, and off we went!

The Thang – “Webb Jiffy” black diamond

This workout was “Jack Webb” inspired, and more notably Jiffy inspired for the comments noted above.  For anyone saying, “what is a Jack Webb”?  A Jack Webb is 1 merkin, 4 overhead claps; then 2 merkins, 8 overhead claps; 3 merk, 12 OC…all the way up to 10 merk, 40 OC.  So you get the idea…

Exercise 1 (again, Jack Webb based) – Name “Dick Webb” (black diamond version)

  • 1 chin up
  • 1 diamond merkin
  • 4 overhead claps
  • Repeat all the way to 10 chin up, 10 diamond, 40 overhead claps

Exercise 2 – named “Crack Webb”

  • 1 cracken burpee (1 burpee + 3 hand release merkins for the pushup part of the burpee)
  • 4 squats
  • Repeat all the way up to 10 cracken and 40 squats

Exercise 3 – name “Plank You Webb”

  • 1 merkin
  • 1 mak tar jai
  • 4 plank partner hand slaps
  • 4 plank jacks
  • Repeat all the way to 10 merkins, 10 MTJ, 40 hand slaps, 40 planks

PAX made it to “Plank You Webb” but we ran out of time.  Looking back to the workout, there was no stopping, no 10 counts, no stop for a message from the Q (which YHC should have done something).  From a positive light, this workout was very 1st F focused so there was mumblechatter during times of taking personal breaks and YHC considers that a win.

Mosey’d back to COT, took a quick pic for evidence, counted off with the Pennywise crew and name-o-rama followed by announcements, prayers and praises.  In the end, we pushed ourselves past what YHC would be close to categorizing as “looked good on paper”, but where you’re planning for black diamond and trying to #accelerate, no one quit and the partners ensured accountability.

Thanks to Jiffy for the opportunity and the push for YHC to challenge myself for this idea. Had a great time and actually still feeling the aftereffects…which may also be coming from Deacon’s Q at The Hive or the beating YHC just took from Band Camp and Flat Tire at The Fort.  Either way, I’m beat as I’m writing this!

Shady

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The Coop 11:2019

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15 PAX (The Coop consistently draws some solid numbers) gathered in one of (possibly…) our last coldish gloom in The Fort. A quick disclaimer and we were off. We got in 40 burpees to help alleviate the penalty burpees Wegmans accumulated for sleeping through a Q at Fire Ant on Tuesday. (We got mathematically to 600, but probably only 550 counting modifications.)

Warmup

SSH x30
Mtn Climbers x30
TWSS induced bomb jacks
5 Burpees
IW x20
HW x20

Move to line
25%, 40%, 50%, 60%, 75%, 85%, 90%, 95%, full sprint, bear crawl, full sprint, Burpees

Message about acceleration

Burpees

Mosey to pull up bars

Groups of 3
Derkin on hill
People’s chair with calf raise
Pull up

Burpees

Started in the down position and called up/down. Roughly 5 reps each. Switch stations, rinse and repeat

Round 2
Derkin in Hill
People’s chair w/calf raises
Toes to bar

Mosey to elementary lot. Burpees

Curb up for 10 Mike Tyson’s and bear crawl to the other side. Rinse and Repeat.

Lunges Around the World x5 Burpees

Message on self-denial during Lent. Discussion of what we’re giving up. YHC – alcohol, Dirty Harry – alcohol, Esso – TV

Burpees

Head to COT

Burpees
Pigeon Lunge
Seated Forward Bend (held for awhile)

NMM

In this Lenten season, I find myself contemplating the Christian discipline of self denial that relates to accelerating man and issues that hinder acceleration (The Jester). A fast helps focus the mind to a higher purpose. During Lent, when I’d normally reach for a beer or some bourbon, I am forced to focus on why I chose to give that up for 40 days. I am reminded of what Jesus gave up for my salvation. I try to remain grateful for to opportunity to sacrifice something and be connected closer to his sacrifice. As a bonus, I can also analyze the times I just habitually reach for a beer instead of actually waiting until I want a beer.

My challenge as a Q is to build 2nd and 3rd F elements into the 1st F workout. For this Q, I  accelerated (and occasionally decelerated) most cadence counts to help emphasize the additional physical gain from moving faster or slower. And hopefully these tempo changes focused the PAX on accelerating in all 3Fs during Lent, much like Cake Boss’s 40 day challenge.

Thanks to Punch List for the opportunity to lead.

-Band Camp dismissed

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Laces In 11:2019

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14 PAX gathered in the Lenten gloom. 10 Laced up bootcampers stayed IN and 4 runners went OUT. With a disclaimer and a reminder that YHC makes no claims as to the efficacy of the following workout, we were off:

Mosey to spot outside the cafeteria
SSH x50 (almost all cadence counts began slowly and got faster. See the NMM.)
Plank
Acceleration talk
Mtn Climbers x20
Windmill x10
Plank
HoneyMooner→DownDog
Moroccan Night Club x20
BTTW
BTTW w/ shoulder tap x10

Mosey to band practice lot
Set up on the line
Run 100+yards
25% 50% 75% 95%, Bear Crawl the entire length, 100% (accelerating)

Mosey to spot between the main building and the band/ceramics wing
Hold People’s Chair while each PAX completes 5 burpees
10 count
Hold People’s Chair while each PAX says their 2019 word of the year
PAX echo the word of the year in affirmation

Mosey to the front entrance
Dips x20
Derkins x10

Mosey back to COT running up and down the tennis bleachers and around the back (there’s two barely visible benches back there, be careful if you take that route).

Broga:
Down Dog to Piegon Lunges
Standing and Seated Forward Bend

Flutters x20 (variable tempo on the count)
Dying Cockroach x20 (variable tempo on the count)

COT

NMM

In this Lenten season, I find myself contemplating the Christian discipline of self denial and examination that relate to accelerating man and issues that hinder acceleration (The Jester).

When PAX commit to accelerating towards advantage, then deceleration may (must?) take place in areas of a man’s life that hinder acceleration. Like deciding to run a race with a weight attached, we can remove the handicap by our choices, systems, and structures (my word for 2019). An accelerating man is continually refocusing on what is important and what is essential for each of the three Fs. Where in our life to we need to decelerate to maximize acceleration?

My challenge as a Q is to build 2nd and 3rd F elements into the 1st F workout. For this one, I  accelerated most cadence counts and occasionally decelerating the count (especially in Flutters) to help emphasize the additional physical gain from moving faster or slower.

Great to post with such a illustrious group of HIMs; an honor and a privilege to lead them.

-Band Camp dismissed

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Purpose

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What an amazing day to be a part of The Fort Region! The weather was glorious. We kept the workout at a high level of intensity for 45 minutes. All of us pushed each other beyond our limits. Each HIM shared what was on their hearts in COT. I got emotional when Band Camp and 38 Special shared their fatherhood blessings and struggles. In fact, I’m still impacted by their testimonies. #RealTalk

The Thang:

SSHs (20x), IWs (20x), Parker Peters (15x), Slow Sumo Squats (15x), WMs (15x), Box Cutters (15x)

The Kettlebell Board of Pain:

  1. 100 Yard Dash
  2. Lunges (Double Count)
  3. Big Boy Sit Ups
  4. Goblet Squats
  5. Man Makers
  6. Merkins (Split Count)
  7. American Hammers (Double Count)
  8. Kettlebell  Swings
  9. Flutter Kicks (Double Count)
  10. Curls (Double Count)
  11. Tricep Extensions
  12. Upright Rows

COP: Leg lifts (15x), Skull Crushers (15x), Captain Thors (7x)  

Moleskin:

God has invested power in each of us. An example of God’s investment of power in man is when Peter healed the lame beggar in Acts 3. To make this miracle happen, Peter had to build a relationship with God, hear God’s calling and practice an act of obedience.

Do you know what power or spiritual gift God gave you? If so, what are you doing with your power?

We may not all be miracle makers. However, sometimes your obedience can help God’s victory.

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