The Encore at Slowburn

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What is the Al Girdle reference? Maybe I heard it wrong, my hearing is a bit sketch (metal shows). I googled the heck out of it, and crickets … someone help a brother out next time I see you.

Lets get to it, 2 days, 2 what I hoped were moderish/noterate work outs, but it’s possible that my 100% is 50% from Gilmore-esque PAX. Either way, it was keep’em moving and mix up the exercises, I guess I’ll just keep doing it until there are no invites.

The Thang,

Mosey to the far side of Lowes, circle up, OH Claps x 15, LBCs x 15, Windmill x 10, 2 burpees OYO, Mor NC x 15, Shoulder Tap x 15, Weed Puller x 10, 2 burpees OYO, Dying Cockroach x 15, LSS x 15, Travolta x 10, 2 burpees OYO

Mosey to the other side of Lowes, circle up, CDD x 15, Richard Simmons x 10, Arm high 1/2 situps x 10, 2 burpees OYO, Scorpion DD x 12, Imperial Walker x 12, Flutter x 10, 2 burpees OYO, Mahktar N’Diayes x 10, Hillbilly Walker x 10, Heels to Heaven x 10, 2 burpees OYO

Mosey to the lot in front of Empire Pizza, 4 stop suicides, 10 reps at each stop
Scorpion DD
Scorpion DD, LBCs
Scorpion DD, LBCs, Donkey Kicks
Scorpion DD, LBCs, Donkey Kicks, Bombjacks

Line up and move from one end of the lot to the other side: Karaoke L, Karaoke R, High Knees, Butt Kickers, Moset, 50% run, 75% run, 100% run

Another round of suicides, 4 stops, 10 reps at each stop
CDD
CDD, BB Situps
CDD, BB Situps, Mahktar N’Diayes
CDD, BB Situps, Mahktar N’Diayes, Burpees

Circle up: Dog Petter x 10, Jump Squats x 10, Freddie Mercury x 10, OH Claps x 21, 3 burpees OYO, Rosalita x 10, 3 burpees OYO, Monkey Humpers x 10, Hand Release Merkins x 10 OYO, Flap Jacks x 10, Back to COT.

Looks like we made it,

Barry Manilow

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Varsity: Some HIIT for cool Friday Morning

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Varsity 8/24
9 PAX including YHC arrived on this cool Friday morning for a taste of High Intensity interval training. Basically get the heart rate up and down for 45mins.
I choose to do a “9round” type approach and fill in with some pull ups for Haggis. Special requests are encouraged.
Disclaimer given and welcome to FNG – Joe—–aka Dirty Myrtle.
Mosey down to Sugar Creek for mini warm up
  • Squats
  • Merkins
  • LBCs
  • Windmills
  • Moracan Night Clubs
Jump into the Thang:
3 mins of each set of 2 exercises. After 3 mins, run up hill and grab 10 Pull-ups run back down hill.
Here are the sets:
SSHs-10
Burpees-5
Merkins-10
Jump Rope-20
Mtn Climbers-10
Dips-20
Squats-15
Curls-10
Lunges -10/leg
Calf raises -20
LBCs-10
Donkey Kicks-5
Big boys-5
Plank Cinder Block pull -10
Ran out of time but last two sets will be used for future beat down.
Freddys-10
Partner Wheelbarrow-curb2curb
Hanging knee raise-5
Side crunches -10
COT:
We had FNG naming for Joe to Dirty Myrtle since he was from Myrtle Beach of course. Nice EH Punchlist!!
Prayers for Rebels wife procedure, Dilberts friend on kidney surgery  and Dirty Myrtle’s friend on liver cancer and my friend facing auto-immune disease.
PAX praying over schools Sunday at 6pm…..show up at a school and pray over them and the administration and students. Nice work Beacon!
Cake Boss out!
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A Little Chilly In Bermuda This Morning

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Despite temperatures in the 50’s this morning, we had 10 post at Bermuda Triangle. We did have one PAX in long sleeves, which is obviously unusual for August in South Carolina.

No FNG’s, but a few new faces (to me), so I gave a quick disclaimer followed by a quick mosey down to the school’s drop off circle and back to the original starting point where we circled up for some stretching:

Windmill – 10

Leg stretches:

Straight Leg Stretch (TRY and touch your toes)

Right over Left, Left over Right

Arm stretches:

Right arm across, Left arm across

Right arm behind your head, Left arm behind your head

Plenty of mumble chatter during the stretching. Didn’t do a long warm up, wanted to focus more on a quick warm up jog and stretching. Figured we could save the work outs for the work out. So after stretching we did a very short Mosey to our first station.

The Thang:

Two pieces of paper were placed about 75 yards apart. Each paper had 7 workouts listed on it. The “magic number” for each exercise was 50, unless otherwise noted (PAX thought this was amusing but thanked me later for it). All exercises were single count. The point was to run to the other workout station and perform the next exercise, then run back to the station where you started and perform the next exercise, until all PAX completed the 14 runs and 14 workouts.

Station 1:

Hillbilly Walkers, LBC’s, Big Boy Sit-Ups (25), Freddie Mercuries, Dying Cockroaches, Crunchy Frogs (25), Mountain Climbers

Station 2:

Overhead Claps, Bomb Jacks (25), Seal Jacks, SSH’s, Flying Squirrels (25), Shoulder Taps, Imperial Walkers

The PAX FLEW through this portion of the workout, so I thought about rinsing and repeating, but we Omaha’d:

Indian Run around the gravel track. Last PAX does three Jumping Knee Tucks, runs to the front. New last PAX is not allowed to start jumping knee tucks until PAX actually reaches the front of the line. We completed our line exactly as we completed the track, and we moseyed over to find some wall. People’s chair with PAX starting at each end going out 10 feet and performing 5 Sumo Squats, Rinse and Repeat. BTW’s with PAX at each end going out 10 feet and performing 5 Monkey Humpers.

Mosey back over to the traffic circle closest to the Baseball Fields where we would Duck Walk around the circle and plank until the 6 got in. Next time around the circle we traveled via Lunge Walk, and planked until the 6 came in. Nemo didn’t think this was enough so he performed Merkins until the 6 finished.

Head back to location of COT with about 3 minutes left for some MARY:

Box Cutters in cadence (Homebrew) – 20

Flutters in cadence (Iced T) – 20

Q made an announcement that there were #’s less than 20!

Hello Dolly’s in cadence (Nemo) – 15

LBC’s (Love Bite) – 15

TIME!

Announcements – The Dragon is CLOSED this Saturday for Summerfest in downtown York. Yes, there is a downtown in York. There will be an F3 tent there. Visitors will roll dice in order to perform a workout, receive a prize, and of course get information about F3.

Prayers:

  • A young man on Two Ferns son’s football team broke his Femur in his first ever scrimmage this week. We are praying for healing.
  • The peaks and valleys of marriage. Praying through the valleys, Praising during the Peaks!

Thanks to Homebrew for the opportunity to lead. Thank you to all of the PAX for the push this morning.

  • Peg
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Did someone say party @ Laces In…

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Woke up this morning to a cool breeze which helped me forget the stiffness I felt from my first post the day before at Clydesdale’s.  13 PAX showed up for the party and ready to work.

Disclaimer and off we went

Warm-ups

Mosey to large parking where we lined up at the closest curb. Facing the field, we started with Side-shuffles. Proceeded down to the light post and returned facing the opposite way. Then it was time for some carioca down, toy soldiers back, followed by some knee to chest walks.

Mosey to center of parking lot and circle up:

Windmill x15

Low-slow squat- x15

Shoulder claps- x30

Moroccan night club- x40

Happy Jacks (Bonsai’s favorite FYI)- 5 rounds – 5 SSH/2 squat jumps for each

Mountain Climbers- x15

Honeymooner into Downward Dog- repeat x1

Mosey to the parking lot towards the back near the football practice fields for some Light post work. Not exactly 4 -corners so I had to audible.

The Thang:

Partner-up- size did not matter. Each of the 4 light posts had 3 rounds of exercises on it. Between each exercise, PAX were to either sprint or bear crawl to the next light post, depending on distance. The 2 LP with the further distance carried a sprint, and the smaller ones the bear crawl. 2nd round of short distances carried a walk lunge, with the third alternating between bear crawls and walking lunges respectively.

Light Post 1

Merkins- x20

Burpees- x10

Wide-arm Merkins- x15

Light Post 2

Jump squats x10

Low slow x10

Calf raises x40

Light Post 3

Mountain Climbers x15

Plank Jacks x20

Ski Jumps x15

Light Post 4

LBC x30

Reverse Crunches x20

American Hammers x25 (cadence)

Once completed, PAX met in the middle for a short talk on “Presence.” I find this word to be one of the most relevant in our time as parents. Take the time each day, even if it is just 5 min. to talk to your M’s and your 2.0’s.  Recommended “Strong Fathers, Strong Daughters” again to the PAX as a great book for insight into your daughter’s development (Thanks again Pusher for the first Rec). PAX broke the circle and mosey to the next stop, small parking lot in the back.

Next up- a round of 7’s

PAX lined up on one of the lot and started with 1 dip. Bear crawl to the other side and complete 6 CDD. Run backwards to the starting spot and complete 2 dips. Continue this pattern until the PAX reach 6 dips and 1 CDD.

Unfortunately, I had to skip the pull-up work due to time. Next up was a mosey over to the wall at the school. Wall sits for a 10 second count for each of the 13 PAX. Recover for a ten count and then up for a little Ballz to the Walls. 20 count, recover for 10, and then up again. Recover.

Mosey back towards COT, stopping in the connection sidewalk between the two parking lots. Quick circle up for some SSH x 40. Mosey back towards COT to the curb where it all started at the far end of the lot. Line up and turn around facing the school. With 3 minutes to go, what better way to complete a strong finish then a round of suicides. Everyone pushed hard to the end. Mosey back to COT.

Quick round of Hello Dolly.

Announcements- read your newsletter

Prayers:

Teachers

M’s

Patience

Strength for our 2.0’s

 

Thanks Olaf for taking us out and Lil E for the opportunity!

 

Thanks PAX for the support and showing up for the party.

 

Frat Boy

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Hive: Super 21

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14 PAX arrived to a beautifully crisp August gloom.

Mosey around the parking lot, alternating with carioca, butt kickers, & high knees.

COP:

The Thang: a modified Super 21 sequence. We skipped the 21 reps of tricep extensions, but got the 21 LBCs in just under the wire (despite what Chicken Hawk’s clock might have said).

Naked Man Moleskin: Imposter Syndrome

I work as an academic and a musician. By outward measurements, I am successful (especially relative to the job market for musicians in academia at the moment…….). Yet I struggle with a few corrosively persistent  thoughts:

  • “I just got lucky”
  • “I feel like a fake”
  • “I must not fail”

This is not unique in either of my fields (or perhaps any field?). In fact, I think some of these feelings continue to drive me to improve and grow. However, when our identity or self worth becomes intertwined so heavily with what we do (see also Mammon in the lexicon), life is out of sync/rhythm.

My desire to grow and develop as a professor and musician is a passion. Unfortunately I often become confused about my relationship with my work and who I am. My goal is to know that my identity is found in my Third F relationship with Christ. No……scratch that. This is something I already “know.” My goal is to consistently exhibit the presence of mind to remember where my identity is found. That if a performance or a class goes poorly, my relationship with my M, my 2.0s, or my prayer life doesn’t have to be affected in the slightest.

Announcements:

Double D is raising money for a great cause. Let’s support him! Either with Burpees or $$.

Thanks to Tesh for the opportunity to lead and the PAX of The Fort (plus Greenspan from Winston-Salem….this HIM is “Dash Strong”) for pushing me to be better.

Band Camp dismissed.

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Footloose, Dog Petters and Gilmore

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A nice cool morning at Footloose … and we launch … then a wave of cars … thanks for joining us

Mosey around the lot to let the late arrivals join the group, out the entrance and up to the lot across from the FD. Circle up. Windmill x 10, LSS x 10, Carolina DD x 10, 2 burpees OYO, Mor NC x 15, Shoulder tap x 10, Imperial walker x 10, 2 burpees OYO, OH Claps x 26, Plank jack x 10, Hillbilly walker x 10, 2 burpees OYO.

Line up for Karaoke L, Karaoke R, Power skip and burpee broad jump x 10, back and forth across the lot.

Mosey to the furniture lot on the corner downtown, plank for the 6, Makhtar N’Diayes x 10, Dog petters x 10, LBCs x 10. Line up on the wall, wall sit, 2 x burpee wave from both ends.

Mosey to the PD lot around the corner, plank for the 6, OH Clap x 21, LBCs x 10, LSS x 10.

Mosey past the start, down the hill and to the corner lot, line up, 2 lines bear crawl, 2 lines lunge walk, walk it off 2 lines, R & R all the way to the end.

Mosey across the street, divide into 4 groups, group 1, run the spiral stairs, group 2, partner plank claps, group 3 run tall stairs and back, group 4, Scorpion DD. All groups rotate through until all 4 are done.

Mosey back to the grass by First Baptist sign, Calf raises 3×10 OYO, Mahktar N’Diayes x 10, Kneetar N’Diayes x 10, Jack Webb up to 5×20, ants, ants, ants

COT

Looks like we made it,

Barry Manilow

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BB for #Beyond at the #Ranch – 8-23-18

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17 PAX joined YHC for something different at the Beyond edition of The Ranch. In the spirit of Beyond, I wanted to try something that would push the PAX beyond their comfort zone. Something that would require some mental toughness, perseverance, and grit.

Inspired by this video from SealFit Academy, I thought we would test the mental veracity of our PAX with a 45 minute plank.

Here are the rules:

  • Hold plank (in various forms called by the Q – regular, elbow, left arm high, right arm high, honeymooner, downward dog) for the full 45 minutes of the workout, starting immediately at 5:15, ending at 6:00.
  • If plank was exited, PAX would have to do 5 burpees as a penalty and join back in the plank. This became 5 hand release burpees for the second half of the workout.
  • Q would read an inspiring quote re: mental toughness & perseverance every 2 minutes throughout the workout.
  • PAX were encouraged to partner up at the beginning of the workout and rely on each other to push through the pain.

Quotes:

  1. “Mental toughness is spartanism with qualities of sacrifice, self-denial, dedication. It is fearlessness, and it is love.” ―Vince Lombardi
  2. “Concentration and mental toughness are the margins of victory.” ―Bill Russell
  3. “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” ―Thomas Jefferson
  4. “It’s when the discomfort strikes that they realize a strong mind is the most powerful weapon of all.” ―Chrissie Wellington
  5. “Throw away all weakness. Tell your body that it is strong, tell your mind that it is strong and have unbounded faith and hope in yourself.” ―Swami Vivekananda
  6. “Strong minds suffer without complaining; weak minds complain without suffering.” ―Lettie Cowman
  7. “Strength does not come from physical capacity, it comes from indomitable will.” ―Mahatma Gandhi
  8. “Your toughness is made up of equal parts persistence and experience. You don’t so much outrun your opponents as outlast and outsmart them, and the toughest opponent of all is the one inside your head.” ―Joe Henderson
  9. “Make sure your worst enemy doesn’t live between your own two ears.” ―Laird Hamilton
  10. “You have power over your mind, not outside events. Realize this, and you will find strength.” ―Marcus Aurelius
  11. “Champions aren’t made in the gyms. Champions are made from something they have deep inside them―a desire, a dream, a vision. They have to have the skill, and the will. But the will must be stronger than the skill.” ―Muhammad Ali
  12. Perseverance is not a long race; it is many short races one after the other.- Walter Elliott
  13. Grit is that ‘extra something’ that separates the most successful people from the rest. It’s the passion, perseverance, and stamina that we must channel in order to stick with our dreams until they become a reality. – Travis Bradberry
  14. ”I do not think that there is any other quality so essential to success of any kind as the quality of perseverance. It overcomes almost everything, even nature.”- John D Rockefeller
  15. ”Perseverance is also key to success in any endeavor, but without perseverance in combat, there can be no victory.”- Jocko Willink
  16. “Many of life’s failures are people who did not realize how close they were to success when they gave up.” -Thomas Edison
  17. “With ordinary talent and extraordinary perseverance, all things are attainable.” -Thomas Fowell Buxton
  18. “A hero is an ordinary individual who finds the strength to persevere and endure in spite of overwhelming obstacles.” – Christopher Reeve
  19. “Our greatest glory is not in never failing, but in rising up every time we fail.” – Ralph Waldo Emerson
  20. “Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” – Thomas Edison
  21. “Failure at some point in your life is inevitable, but giving up is unforgivable.” – Joe Biden
  22. “It always seems impossible until it’s done.” ―Nelson Mandela
  23. “You do what you can for as long as you can, and when you finally can’t, you do the next best thing. You back up but you don’t give up.” ―Chuck Yeager

Announcements

  • Invergence
  • #218in18
  • Q School

Prayers

  • Various health concerns for people close to PAX

Thank you to all of the PAX for posting and trying something new and different. Thank you to Jiffy & Maximus for the opportunity to lead.

– Ginsu

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Iron PAX Challenge – Week 3

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9 men showed up for the third week of the Iron PAX Challenge including an FNG who had recently moved from Arizona.  We were very kind and tired after the challenge, thus giving him the name “Wildcat.  I explained how this morning’s workout would not be your typical workout.  He was willing to give it a try.

After the disclaimer, I provided a rundown of the events for the morning (see below).

 

 

 

 

 

 

 

 

We went around the circle for 5 minutes of warm-up exercises, then we began the 30 minute challenge.  Like last week, it was very difficult, especially the hand release merkins.  Here are the results for the group:

F3 Name                                                  Reps

Lutefisk                                                      492

Mr. Clean                                                   315

Straight Up                                               499

Cha Ching                                                 524

Mile High                                                   342

Wildcat (FNG)                                           255

Soprano                                                     330

Fishsticks                                                   495

Bolt                                                              HIM

 

Everyone did a great job again this week.  Cha Ching and Straight Up set the pace for the group. Lutefisk, Mr Clean, and Wildcat had impressive showings for their first challenge.

Prayers:

Lukefisk and his mother

Cha Ching and his M

Others unspoken

 

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2

The Millennial

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25 men showed up for the awesome Fire Ant ruck Q lead by NASA. If your wanted to hear about that, well you’re in the wrong place… YHC had the bootcamp Q.

So I gave the full group the official disclaimer to all Then we split off. 8 of the men came with me.

The Thang

dynamic warmup with high knees butt kickers and toy soldiers.

Circle up for some number of reps of Imperial Walkers, Abe  Vagota, Merkins,  moroccan night clubs, and mountains climbers.

Mosey over to the board I brought,  affectionately called the “millennial”

heres how it goes… 100 reps each exercise, then 100 yard lap around the Parking lot.

1. Side straddle Hops (SC)

2. Merkins

3.LBCs

4.Squats

5. Mountain Climbers (SC)

6. Lunges (SC)

7. Plank Punches (SC)

8. Carolina Dry Docks

9. Flutter Kicks (SC)

10. “Mystery Exercise”  Everyone guessed burpees but I let Manifold pick for us.  He chose poorly….Monkey Humpers…God I hate those things!

Why the “Millennial” you ask?  So you take 10 exercises at 100 reps plus 1000 yards of running

you get 2000 – about the time millennials came into this world.

Finished up with Ab Labs for about 3-4 exercises called out by the PAX.

COT Namorama prayers and announcements.

An Honor to lead

-Royale

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Not a lot of Running, He Says…

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YHC started off a muggy morning disclaimer proclaiming that we would not be doing a lot of distance-running, which was interpreted by the PAX as we would not be doing a lot of distance, running or for some of those more hopeful, that we would not be running at all. False, although strength was the focus some running (1.7miles) was built in.

Warm-Up

  • Quick mosey around the lot
  • Circle up w/ Bells for:
    • 10 Swings
    • 20sec Around the World, reverse direction for 20sec
    • 20sec Figure  8’s, 20sec reverse direction

The KB Thang

  • KB Strength Movement/Suicide Combo – PAX would perform reps of called KB movement followed by a suicide in the parking lot. After each round of KB/Suicides, PAX advance forward 1 parking lot line, decreasing the distance of suicides. Called KB movements in order to the best of my memory:
    1. KB Swings x20
    2. Goblet Squats x10
    3. American (Overhead) Swings x10
    4. Shoulder Press (Right) x10
    5. Shoulder Press (Left) x10
    6. Bent-over Rows x20 (10x each side)
    7. Clean and Press x10 (5x each side)
  • Tabata Round
    • 20sec on, 10 sec off for 8 sets, alternating KB Swings and Bombjacks
  • Gauntlet
    • Perform all  exercises and reps from the KB Strength Movement/Suicide Combo  in succession. No suicide in between, but rather the 6inch Plank
  • The Closer
    • 10 KB Swings, 10 Burpees
    • 8 KB Swings, 8 Burpees
    • 6, 4, 2,

SWOLEskin

Nice work by a steeerong  and sweaty group this  beautiful muggy morning. Thanks to Polaroid for providing the tunes for this morning’s shred session, your speaker game is on point.  A lot of guys pushing hard this morning, from Skate or Die showing the speed on the suicides to Pinup finishing his final burpee set during COT. Way to get up and make your morning count.

Annoucements

  • Bolt takes the Tomahawk reigns next week
  • Check out Skate or Die on Twitter for an opportunity to win either a Ford Mustang or Jeep. Fundraiser by the Nation Ford HS Baseball team working to leave a legacy with new facilities for future classes.
  • Reach out to Assassin in regards to mowing the Life Center (if I’m wrong correct me in the comments section)  Weekly sign-up. Polaroid working to knock it out this week

Over & Out

-General

 

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