Post Snow Cold Burn

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11 at SlowBurn … label me disappointed, is it the cold? Is it the snow on the ground? Prepare Yo Self, put on some mittens and a cap and get out here … please (apparently I don’t say please enough)

Filling in for an injured PAX …

The Thang:
Mosey down the hill and circle up. Reps were 10x or 15x (sprinkled in 25s for OH Claps & MNClub). Burpees (1 or 2) in between each exercise after the first few were in the books. Windmill, Imp Walker, Plank-o-Rama (stretch it out), MNClub, LBCrunch, HR Merkins, Hillbilly Walker, OH Claps, Dying CR, CDDock, LSSquat, MNClub (yes, again), Freddie, Travolta (14 burpees in between).

Mosey to the lot on the other side of Lowe’s, run from the wall to the other side of the parking lot doing 7s, 1-6,2-5,3-4,4-3,5-2,6-1. Burpees and HR Merkins. Back to the wall … sit while the two ends pop out, do 2 burpees and return to the wall, until the ends meet in the middle. Recover. Back to the wall, everyone Bear Crawl from one end to the other. Recover.

Mosey to the front of Lowe’s. 3 station suicides.
Run, Shoulder taps 2ct x10, run back
Run, Shoulder taps 2ct x10, Donkey Kicks x10, run back
Run, Shoulder taps 2ct x10, Donkey Kicks x10, Monkey Hs x10, run back

Back to the big lot for some cool down, stop on the way for calf raises, 10x forward, 10x point in, 10x point out, OYO. Big lot … Squat, Mahktar N ‘Diayes, OH Clap, LBCrunch ….couple more ?

Indian Run back to COT

Looks like we made it,

Barry Manilow

 

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4 non-rooster HIM’s got put to work

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For the non-roosters, 4 HIM stepped up at WEP for a brisk hour-long tour of Fort Mill parking lots.

Parking Lot 1:
-15 American Hammers
-20 Flutter Kicks
-20 Hello Dolly

Parking Lot 2:
-15 Shoulder Taps
-15 Knee Taps from Crab Walk Position
-10 Peter Parker
-10 Parker Peter

Backwards Run up hill, sprint down

Parking Lot 3:
-Adult Duck Duck Goose (Lutefisk educated PAX that the game is actually called Duck Duck Grey Duck). Whilst all PAX jogging in place, in a circle, 1 HIM ran around the circle twice. Each passing by, the HIM passed does a squat, then back to jogging in place.

Parking Lot 4:
-The Merkin Wave x15

Mosey to grassy and “leafy” hill:
-3x Jump Merkins up the hill, Crawl Bear down
-3x Bunny Jump up the hill, Reverse Inchworm down

Then came the partner work:
-15 Merkin Hi-Fives
-15 Big Boy Situp Hi-Fives
-10 Box Cutters; one set of legs were in while other set of legs were out
-Partner 1 did situps while Partner 2 did Merkins or Derkins on the knees
-Partner 1 plank while Partner 2 did 20 dips using Partner 1’s back

Bonsai took over and brought us to the church stairs for 16 flights of “see if we can get to heaven.”  We didn’t make it, so we went on the trail for a staircase burpee from 5-1.

Mosey to COT

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Keeping it Simple; Repeats at the Varsity – 1/19/18

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8 PAX gathered in the NaFo Parking lot, fresh off a lazy snow day, to get it back on track with a pre-dawn beatdown.

Mosey around the lot

Warmup

  • 35 Side Straddle Hops
  • 5 burpees OYO
  • 15 Windmills
  • 5 burpees OYO
  • 30 Low Slow Squats
  • 5 burpees OYO
  • 10 4 count Merkins
  • 20 4 count Mountain Climbers
  • 5 burpees OYO
  • 20 Moroccan Night Clubs
  • 5 burpees OYO

Mosey to the snow covered pull up bars

The WO

  • 10 pull ups
  • 10 jump squats
  • 10 pull ups
  • 10 jump squats
  • Run to bottom of the hill
  • 5 burpees
  • Run to top of the hill
  • 20 LBCs
  • Run to bottom of the hill
  • 5 burpees
  • Run to top of the hill
  • 20 LBCs
  • Rinse and repeat above 3x

Mosey to the parking lot

The Cool down

  • 10 4-count Mountain Merkins
  • Boats and Canoes
  • 10 4-count Mountain Merkins
  • Freddy Mercury
  • 10 4-count Mountain Merkins
  • Captain Thors to 5×20
  • 10 4-count Mary Catherine Gallaghers (jump lunges)
  • Flutter
  • 104-count Mary CGs
  • Protractor
  • 5 burpees OYO

COT

Announcements

  • Rooster
  • Yeti

Prayers

  • Listening, not just hearing
  • York County PD, especially Officer Doty & Family
  • Work Transitions
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Looking like roosters at The Coop

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The night prior, the kids were giddy with school closure glee. The anticipation of snow, whether it would accumulate or not, had us PAX feeling like little kids the night before Christmas. Would I be able to make it? Who else will show? I do not want to let my brothers down, so I will set the alarm and brave what lies ahead. These are all thoughts that we have each and everyday. What is it that keeps us coming back? That may be different for each and everyone of us, but I do not it does involve the brotherhood and the bonds we form in the gloom. How do we form those bonds? Is it by all three F’s…yes, but I think it has to do with pushing yourself and getting the satisfaction of seeing you can still do “it”, but even more so, it is seeing your brothers go through the same challenges. You know what your brothers are going through, there is a shared understanding, which is what gives us all common ground no matter your background, upbringing, challenges that are currently in your path, we know that when we are they together, pushing one another, we all get better together.

16 of us were there mulling around, some taking the BEYOND pill, others thinking that they were making an “easy” choice maybe, were in for pushing themselves with either decision, to push themselves on this snow day.

7 of us took off for a dynamic warmup of mosey, high knees, butt kickers, lunges with a twist, and a COP. When the main dish was revealed, we knew it would be tough, we knew it may not be fun, but we did know we would need to push each other.

Main course. The Michigan.

10 x 100 yard dash – Then 10 reps each of Merkins, Squats, Dying Cockroach
9 x 90 yard dash – Then 9 reps each of Merkins, Squats, Dying Cockroach
8 x 80 yard dash – Then 8 reps each of Merkins, Squats, Dying Cockroach
***** progress to the end in the same sequence
1 x 10 yard dash – Then 1 rep each of Merkins, Squats, Dying Cockroach

That was a fun, hope you all enjoyed it!

Mosey to COT.

Close out with prayers.

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Snow Day – Pantheonish – RUCKS – SNOW

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So yeah, I knew Tempo was going to be closed but I really really really wanted to “play” in the snow.  So I threw it out on Twitter that I would be at the Pantheon field with sandbags and a RUCK if anyone wanted to join.

To my SURPRISE, OLAF and Maximus were there!!!

The workout:

Warm – Up

Unload the Truck – Workout in itself

Sandbag lap around the field

A second lap around the field but now we tossed sandbags the entire way

Half lap tossing/carrying sandbags

Coupon Suicides 

These ran the entire length of the soccer field – How it went down

Mosey carrying sandbag – 40, 60 , 80 to first check point – drop it sprint back to start and back to coupon – exercise – 40 = curls, 60 = Squats, 80 = Deadlift – Carry back to the start grab a different weight and repeat to next stop until we did the whole field.  That went down twice.

Circle of Pain 

Gathered in a circle and each took turns calling out exercises

Round 1 

Rad – Curls

Olaf – Overhead Press

Maximus – Tricep Extension

Round 2 

Rad – Ruck Swings

Olaf – Lift up and over soccer goal post (AWESOME IDEA)

Maximus – Cleans with squats and overhead

Round 3 

Rad – Run a lap around field alternating carrys – Bear Hug – Farmer Right – Farmer Left – Overhead – Tray Carry – Carry by waist strap

Olaf – Low Slow Squats

Maximus – Curls

Thanks for coming out guys and always allowing us to push ourselves further than we think.  Prayers for officers and safe travels.

FUN TIMES

 

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Different Q to prevent 0-59. Turns out it was just a #GDTBATH

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Temps of 20F, 15 PAX were early and ready to go. Mumblechatter of running vs standing around was way better.
Mosey through Pickup Lanes x2
  • Regular
  • High knees
  • Butt Kickers
  • Toy Soldiers
COP at Basketball Court
  • SSH
  • Windmill
  • Moroccan Nightclub
  • Peter Parker –> Jekyll was quick to call YHC’s exercise as Mountain Climbers, so Jekyll gave a demo of a real Peter Parker (legs wide) and everyone was enlightened
  • Parker Peter
YHC is a Clemson fan, and the goal was to do something different today so that Clemson did not go 0-59 (Spoiler Alert) when playing basketball at UNC. So we did some basketball themed work
Basketball
  • Baseline
    • Side shuffles “Defense” (reverse, back up)
  • Circle up
    • Wojo – slap ground, clap – 4count x15
    • Plank + Merkin Wave 2count – x2
    • Squat – basketball ball hot potato in circle
  • Curb
    • Toe-taps – 4count x30
    • Dips x30 OYO –> The name “Herb Sendek” was mentioned to Maximus by YHC during this exercise. We kept that between us.
  • Baseline
    • Ball roll backwards (pretend 1 hand on ball, 1 hand in air) in a defensive position – 4-counts to switch position
    • Suicide
  • Knock-out
    • PAX wearing gloves shooting on 10ft goals wasn’t awesome. But we Played knock-out for about 5min and PAX did SSH-like exercises while they waited, or if they were knocked out
  • 4-Corners – showing respect to Dean Smith, totally 58
    • 10 Burpees
    • 10 Merkins
    • 20 Mountain Climbers
    • 18 LBCs
Over the wall
  • Burpee from 1 up to 5 count
    • Over-the-Wall
  • Donkey Kicks, 1 each time
Mary – people’s choice
  • Nomad – American Hammers
  • Flattire, Jekyll, MacGyver, Maximus – I forgot what they called 🙁
  • Cooter – LBCs
  • Router – Boxcutters
  • Fishsticks – Superman + Parachute
COT
  • Prayers
    • Nomad – Father’s, to be better ones, for youth group that doesn’t have them, and to make sure we are following our heavenly one
    • Maximus – Fathering daughter’s
    • Router – teaching son how to be a man, and girls for the type of man they should find
    • Maxims – In Memory, Gremlin in Mint Hill
    • Jekyll – for us to be able to receive love.
It was a fun Q. It didn’t end Clemson basketball streak of losing at UNC, but it still has me sore as I finish this backlist within 48hr of completing the Q, so thats good?
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Beyond #2…Honoring our officers

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Round 2 at Beyond, this time at The Coop. The original plan was to talk about “Fear” but 36hrs ago, 4 of our local law enforcement officers in York County were involved in an incident that has our community praying for their healing and their families. I found it only appropriate to bring our attention as a PAX, for a mere 45mins, to these men and what they’re fighting for at this moment. We should also be praying for the rest of the law enforcement community as well as our first responders, nurses and doctors who are doing everything they can for them and our community. I am given the opportunity to roll my eyes at a radar trap because of what community servants like these 4 men do on a daily basis and the families that send them out the door every single day. That said, I’ll try to cease my misguided eye-rolling.

This is not the place to put the officers names but we all know who they are. I read the names of the men this morning and asked everyone to keep one of those names in their mind as they’re going through our workout this morning. I will however, include their years of service to York County in their current capacity: 34yrs, 13yrs, 12yrs, 3 yrs. So there you have our topic for round 2 of Beyond; 4 officers with a combined 62yrs of service SO FAR in their current roles.

Warm up jog leading us around the lot and over to the intersection with the ROTC building.

When you see 31, know that it was in cadence for a total of 62

SSH x 31 in cadence

Carolina Dry Docks x 31

Squats x 62

Merkins x 20 which was followed by a 4-tier sprint then followed by the remaining 11 Merkins

Make our way to the pull-up bars for some partner work:

Partner 1: 62 Pull-Ups (use assistance as needed)   Partner 2: Elbow Plank

Partner 1: V-ups (toe-touches) x 31    Partner 2: Mak Tar Jah’s x 31

Bear crawl 62 paces and grab some curb for 62 calf raises

62 Jump Squats and 31 Jumping Lunges (crowd pleaser)

Bear crawl 62 paces

American Hammers x 31

Dying Cockroach x 31 (might’ve included a breather in there)

The pull-ups were definitely the highlight but it was awesome to see guys of all conditions pushing through those, not matter if they had a busted paw or not (Bolt). It is extremely humbling and honoring to have another 8 guys join me as we push ourselves and work out some of these new-AO wrinkles. Please, above all, pray for those 4 men and thank our servants when you see them.

If you’re still reading, thank you. You’ll now learn that Cha Ching will be bringing his A-game to his Beyond Q next Thursday, 1/25 at the Poopdeck in Lake Wyle. If his Q today was any indication, bring your big-boy pants.

As you were.

Maximus

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Beyond #1…What’s at your CORE?

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Beyond can be defined as “Outside the understanding, limits, or reach of.” That is what this thing is all about; recognizing that a push beyond, in all many aspects of life, can be a really good thing. If you’re a killer runner, come do a Merkin and a Pull Up with us. If you’re strength nut, come do a few sprints and bear crawls with us. The reasoning for this is well documented now, dating back a few months to when Jekyll let me share about this at a Colosseum Q I had.

And yes, I am 8 days late in getting this BB written which is rather ironic. I will work to get these posted both by the Q’s and YHC in a more timely manner.

We started last Tuesday with the 1st round of Beyond and the theme was CORE. Besides the obvious, physical reference to the word, Core can be defined as, “A central and often foundational part usually distinct from the enveloping part by a difference in nature.” In other words, when the world strips away your exterior, what are you left with to truly guide you. To take this a step further, I let the PAX know that Beyond will challenge them to push past the limits they’ve previously established for themselves. This is aided by listening to a Podcast, “Team Never Quit” in which you listen to stories of people who’ve endured unbelievable challenges and have pushed through to find the redemptive outcome on the other side. It seems impossible when you’re in the thick of “it”, whatever “it” might be in your life, but God has a plan. Bad and difficult things happen, yes, but we try to find a glimmer of hope and positivity on the other side.

Enough rambling…I need to figure out a better way to capture the names for Beyond but for now, we’ll have to rely on my fuzzy memory. I know we had 15  which I think included the following, Bob the Builder, Geronimo, Band Camp, Straight Up, Fire Marshall Bill, Frat Boy, Longshanks, Jedi, Cha Ching, Ginsu, Trucker, Lutefisk, Bonsai, MacGuyver, YHC. My sincere apologies if I got a few of these wrong.

Once we separated from the Block Party PAX, we jogged through the park and made our way to the playground, which still sounds strange every time I write that. We did a few warm up exercises like SSH, Arm Circles, Sumo Squats and more SSH which was then followed by a little stretching and lot more of my talking (rambling). What I was trying to get to was that you can’t quit and if you need a little motivation to keep from quitting, look to the man to your left and right and realize they won’t let you quit and you don’t want to let them down. If it were just you out there, we’d quit a lot sooner. Remember, YOU’RE NEVER ALONE OUT THERE…SO DON’T QUIT.

100 American Hammers (we all thought about quitting on that one unless you’re Jedi/Geronimo

25 LBC

100 Flutters

30 Peter Parkers

50 Mountain Climbers

Partner 1: 50 Carolina Dry Docks   Partner 2: Pull Ups until your partner is done and flapjack

Partner 1: 15 Burpees   Partner 2: Pull Ups until your partner is done

Mosey to the Big Hill where found some cones forming a 15yd x 20yd rectangle on the hill.

Backward run up the hill, 5 Burpees at the top then run down. Repeat this 5 times.

Next we bear-crawled around the rectangle for 3mins which was awesome…

Mosey to the wall at the Springs building

Nothing fancy, just a mere 3mins of muscle ups…yup, it was turrible.

We talked about not quitting and trying to answer the question of whether or not you can change what is at your CORE. What is left when the world takes what you see, away? So that was it. I learned a lot in these 45mins and I hope we continue to see a good contingent of guys willing to push themselves.

As you were…

Maximus

 

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3 Celebrated the New Year With The Tomahawk

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Yes, it is indeed January 16th, and yes this workout took place on January 1. LIFE.  Enough said.

I was a good boy on New Year’s Eve and limited myself to a couple drinks and stopped drinking by 9pm.  My friends gave me a hard time, but I already had my mind made up.  2018 will be the year I get BETTER; the year I do BETTER; the year I live BETTER.

Pinup and I weren’t sure if anybody would actually show up on New Year’s Day, so we were excited to see Skate or Die pull up.

(I think this is accurate, maybe missed something thoug
The Warmup
40 SSH right at the start to get the blood flowing
A short mosey to the wall where we took turns squatting while the next guy did High Knees for 60 seconds.
Funny how those 2 exercises can get you warm like no other.

The Thang
We moseyed to the back of the school for a few rounds of 2 minute AMRAP
Round 1 – Kettlebell Swings
Jog to the 1st light pole
Repeat Kettlebell Swings
Jog to the 2nd light pole

Round 2 – Curls
jog to the 1st light pole
Repeat Curls with the other arm

Round 3 – Tricep Extensions
Jog to the 1st light pole
Repeat Tricep Extensions with other arm
Jog to the 2nd light pole

Round 4 – Halos
Jog to the 1st light pole

Round 5 – Around the World
Jog to the 2nd light pole

Round 6 – American Hammers
Job to the 1st light pole
Repeat American Hammers, jog to the 2nd light pole

Mosey back to COT but we had a few minutes so we did some AB LAB

At COT I shared my Word of the Year: BETTER
2018 is the year I make everything I do and everything I am, better.  A better Christian by making more time for our Sky Q.  A better Husband by helping my wife more with our everyday duties.  A better Father by making sure my kids know I’m here and that I will give them the attention they desire.  A better PAX by being a better HIM…showing up to more workouts and Serve Saturdays. That leads to better Health and Emotional Wellbeing.  Skate or Die shared some ways for me to make sure these things happen.

We wrapped up with Prayers and Praises.  Happy New Year F3!

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Feeling the Need, the Need for Speed

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Chilly, clear, dry. New Sea Legs locale (same locale as Abyss). 7 PAX showed up to get better. 2 other PAX were already out there doing so.

5:15 hit, no FNGs. Brief warmup right at COT start of the following:

  • SSH x 20
  • WM x 20
  • IW x 20
  • HW x 20
  • Stretch the hammys

Then mosey to the back of the school while doing one-legged bunny hops and high knee skips for height to further loosen/prep the legs.

Farleks:
Small ‘track’ out back of the school, less than 400m around (maybe 200-300m). Used a whistle to trigger when we run/cool down. We did a Farlek circuit in the following intervals (minutes at ~85-90% full-go / minutes of cool down run) :

  • 1/2
  • 2/2
  • 3/2
  • 2/2
  • 1/2
  • Rinse and repeat

Pax did 2 complete circuits. GREAT push!! Next time the full-go times will be longer.

Slow jog to COT to meet up with the mileage runners already out there (Witch Hunt and Jedi)  for announcements, Prayers, and Praises.

If you are a runner – beginner with aspirations or seasoned veteran – speed work is essential to becoming a better, stronger, faster, longer runner. It conditions your body in many ways – muscle strength and endurance, lactic tolerance, lung capacity, and oxygen transfer/use. Plus when you start seeing your body improve, it has a positive mental impact as well.

God Bless and Thanks for the opportunity to lead,
– NASA

 

 

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