Getting “Jack”ed at The Hive

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Nice cool morning at The Hive with the Typical number of 5 ready to get better. Quick Disclaimer and then time to get Started.

The Thang

4 corner Mosey Lap to warmup.
SSH x 15 at first corner
Windmills x 15 and second corner
Imperial Walkers x 15 at Third corner
Mountain Climbers x 15 at Fourth Corner

Grab The bell and head to the Board and a deck of cards.

Diamonds – Chest Press
Hearts – Upright Rows
Clubs – Sqauts
Spades – KB swings
Jacks – 10 Bicep Curls each arm (all within the last 8 cards, hence the title of this BB)
Queens – 10 Deadlifts
Kings – 5 KB Burpees
Ace – Run a lap around the parking lot

After going through the deck finished with:
15 shoulder Presses run to opposite side of parking lot and do 20 Situps and run back to bell.
20 American Hammers run to opposite side of parking lot and do 15 Merkins and run back to bell.
15 Tricep extensions run to opposite side of parking lot and do 20 flutter kicks and run back to bell.

Mosey back to the cars with bell in tow.

Announcements – Invergence/Convergence last Friday/Saturday in September

Prayers – Airbornes Daughter and Clemson with all she has done for the First Friday Parade, those affected by the Hurricane, Injured Pax, marriages,

Moleskin – Not much to say today. Thanks Tesh for the opportunity to come out and lead The Hive again.

Shanks out

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Backblast for Tomahawk 9-4-17

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It was a dark and cool Labor Day morning. We got our kettle bell on.

Mosey to the back of the school.

WARMUP:

  • 30 Side Straddle Hops
  • 10 Windmills
  • 20 Moroccan Night Clubs
  • 10 4-count Merkins
  • 10 4-count Mountain Climbers

Mosey to the side of the school.

  • 5 burpees

Mosey to the front of the school.

  • 5 burpees

Mosey back to the parking lot and grab your bell.

The Thang:

  • Start at one end of the parking lot
  • 10 curls (each arm)
  • bear crawl halfway across the lot, run the rest
  • 4 burpees
  • run back to starting point & plank for six
  • 20 goblet squats
  • bear crawl halfway across the lot, run the rest
  • 5 burpees
  • run back to starting point & plank for six
  • 6 inches for a 10 count
  • 10 overhead press
  • bear crawl halfway across the lot, run the rest
  • 6 burpees
  • run back to starting point & plank for six
  • flutter with bell, 10 4-count
  • 10 tricep extension
  • bear crawl halfway across the lot, run the rest
  • 6 burpees
  • run back to starting point & plank for six
  • one arm press w/ flutter, 10 4-count each arm
  • run to other side of lot
  • 6 burpees
  • run back to starting point

Mosey back to COT for 3 minutes of Mary

  • boats & canoes
  • Captain Thors to 5×20

Announcements

  • VQ Month
  • CAH
  • Temporary SiteQ for Tomahawk (Sauerkraut on IR)

Prayer Requests

  • Kids in school
  • Travel
  • Hurricane victims
  • Geronimo interview

Ginsu

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Snap Hook kept it Straight

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Moseyed around the driveway loop to the courtyard

Warm up:

20 Side straddle up

20 wind mill

20 Moroccan nightclub

20 mountain climber

20 Peter Parker

Zigzag through the parking lot area with :

Side shuffle along the line and lunge in the between the line

Side shuffle along the line and bear crawl

Round 1:

10 merkins, run and climb the wall, 10 squat on the other side

8 merkins, run and climb the wall, 8 squat on the other side

6 and 6, 4 and 4 , 2 and 2

Abs work in the playground area:

20 3 count LBC

20 Flotters

Round 2:

10 Burpees, run and climb the wall, 10 monkey humpers on the other side

8 and 8, 6 and 6, 4 and 4, 2 and 2.

Abs work in the playground area:

boat and canoe in cadence

20 Freddie mercury

Round 3; partner up and get a bench

Partner 1: run to the end of the parking lot and back

Partner 2: dip on the bench

Partner 1 :run to the end of the parking lot and back

Partner 2: Step up

Partner 1: run

Partner 2: derkins

Partner 1: run

Partner 2: Calves raise

Partner 1 : run

Partner 2: box cutter

Moseyed back around the parking lot loop to COT

I enjoyed being Q at the Colosseum. I appreciate everybody enthusiasm, energy and counting

in cadence with me. Good times and fairly painful.

 

 

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PRE-BLAST: Hurricane Harvey Underwear Drive!

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Gents,

Please consider donating a pack or two of new, packaged underwear for victims of Hurricane Harvey.  This is a big need for those folks and you can help alleviate at least one of the many issues they are facing right now.  Bring your packages to Alcatraz, The Fort, The Deep, and The Yard this Saturday, September 9 and give to the site Q’s.    We need all sizes for men, women, and children.    This is a one week blitz to get as many packs as possible so please help spread the word at COT’s this week.  If you cannot make your workout this Saturday and wish to donate, please contact me via Twitter.  Thanks in advance for your help!

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Training Camp at the Deep!

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Considering how excited I am about the upcoming NFL season and the fact that Saturday was opening day for College Football, it was only fitting we had a Football themed hour long boot camp.

Moseyed right over to the football field and got started:

Warm-up (using the width of the football field)

  • Butt kickers across field
  • High knees coming back
  • Karoeke across and back
  • Power skips across and back
  • Low back pedal 1/2 way, turn and sprint to end (do the same coming back)
  • Mirror me on the side shuffle – Pax watch me and do as I do.  Included many changes in directions on the shuffle, random merkins, back to shuffle, a few falls on the wet field, you get the point
  • Lastly some stretching prior to the real fun

Extra credit fun throughout – the Pax split between two teams (1 & 2).  In between each major section of the workout, we did 1 on 1 receiver routes.  Each team would get a shot on O and a shot on D.  I was all-time Q – if the offense caught the ball, their team only had to do 5 burpees.  If the defense defended the pass or picked it, they did 5 burpees.  The “losing” team in each battle had to do 5 KRACKEN burpees (gross).  This was done throughout the hour long workout.  By far the best play all day was the first of the day, hooking up w/ Royale on a hard sell fade route, turned into a post.  From there it got pretty ugly, the majority of the time being my fault as the QB w/ a wet ball and terrible touch.

1st bit of fun

  • Sprint Ladders – 20 sprints.  10 yard sprint, 10 sec rest, 10 yard sprint back, 10 sec rest, 20 yard sprint, 20 sec rest, 20 yard sprint back, 20 sec rest, 30 yard sprint, 30 sec rest, 30 yard sprint back, 30 sec rest, 40 yard sprint, 30 sec rest, 40 yards back, 30 sec rest, 50 yard sprint, 30 sec rest….AND back down again finishing on 2 10 yard sprints.  The Pax owned it, I was dying.

More 1 on 1 battles and burpees

2nd section

  • Partner up  – partner pushes 50 yards, switch w/ the partner who pushed jumping on the back of the other who then carries them back to the goal-line (50 yard back).  Switch up w/ the opposite partner pushing and then the original “pusher” carrying their partner back.
  • Merkin Rolls – again, Pax all in a plank, and have to mirror me looking at them.  Nothing but merkin, followed by quick rolls into more merkins, sometimes multiple rolls one after the other.  This is where I noticed the impact of those rolls and the dizziness in the eyes of the Pax who refused to do some merkins in fear they might vomit.  Good stuff.
  • All Pax get into a plank on the goal-line side by side, and starting on the end, the first Pax sprints 40 yards and then back.  Then the next, then the next.  We all hold the plank until all Pax have sprinted their 40 yards and back.  (in my defense, I gave them the option to do 5 burpees instead of the 2 40 yard dashes, they selected sprints).

1 on 1 battles and burpees

3rd station

  • All Pax get in a line, follow one after the other – 10 yard bear crawl, side shuffle between hash marks, bear crawl the next 10 yards, shuffle opposite direction between hash marks, bear crawl 10 more yards, etc.  You do this until you bear crawl 50 yards.  We did one 10 count rest, then rinse and repeat back another 50 yards (100 yards of bear crawl in total).

1 on 1 battles and burpees

4th station

  • Ab station – all Pax on the goal-line.  Gave them the option to call out ab exercise, and then we do OYO as many as you can while the first two pax sprint 50 yards and back (they are our timer).  Go all the way down the line of planking pax 2 times through (so all Pax had 4 more 50 yard sprints and tons of non stop ab work w/ the only rest being your sprinting time).  Did LBC’s, heels to heaven, freddie mercuries, boat/canoe, big boy sit-ups, and others.

Ran back to COT w/ 1 minute to spare for some hamstring stretches which were much needed after all the sprinting today.  Prayers included – jobs (Whopper interview w/ Husqavarna, Kenyan search), cancer (Java’s co-worker who was just diagnosed, Lutafisk’s mom, Cobra Kai’s wife), those impacted by Harvey and a great message on perspective from Java.  Followed it all up w/ coffeeteria at Dunkin w/ a guest appearance by Witch Hunt after he left his Co-Q w/ Jedi at Alcatraz.  Appreciate the chance to lead fellas.  Had a ball.

ChaChing

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Misty morning fun at Block Party

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I don’t get to WEP as much as I should so I jumped on the opportunity when Double D asked me to Q. I managed to hit every red light in Ft Mill so I came in with about 1 minute before go time. I gave something that resembled a disclaimer and off we went into the mist.
Mosey over to open lot near 160. 25 SSHs, 10 WMs, 15 IWs.
Mosey over to lot in front of Springs building. 15 Mtn Climbers, 10 Peter Parkers, 10 Parker Peters, 10 reverse plank flutters. Line up at end of parking lines on one side of lot, bear crawl to other side, 1 merkin, backward bear crawl back, 1 merkin. Repeat 5 times.
Head over to low wall in front of building. 15 dips, 10 derkins, 10 step-ups. Repeat.
Mosey down to 160 over to big hill. Run up big hill backwards. Gather in large Springs parking lot.

Split into 2 groups. 2 PAX are doing exercise and 1 is resting. Keeping rotating so each PAX does the exercise 4 times and rests 2 times.
1st round – 10 burpees (Why not start with burpees?)
Suicide run using the 3 parking lines.
2nd round – 15 merkins
3 line suicide run.
3rd round – 20 squats
3 line suicide run.
4th round – 25 flutters.

Everyone was super excited to run another suicide but since time was getting short we started back to COT. Indian run on the way back where first guy in line drops and does 5 merkins, then sprints back to the line and yells for the first guy to drop. Made it back to COT with enough time for some Freddie Mercury’s.

Great work by all the PAX today. I felt guilty looking back on this because Kielbasa’s back was acting up and I should have jumped over to the other group. He tried to do as much as his back allowed. McGuyver was his typical android self. I think he could have done this whole circuit without the rests. Always an honor to lead the PAX. Thanks for the opportunity Double D.

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Lazy Dora and Triple 5s at the Yard

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I’m late in getting this up so I’m just going to focus on what we did.
Mosey to behind elementary school – 25 SSHs, 10 WMs, 10 IWs
Mosey to near end of access road – 15 Mountain Climbers, 10 Peter Parkers, 10 Parker Peters
Mosey half way back – Fuzzy memory on these
Mosey to loop behind ES. Partner up for some lazy Dora.
100 Merkins – One partner does 10 while other holds plank, then flip and keep repeating to 100.
200 LBCS – One partner does 20 while other holds legs 6″, then flip up to 200.
300 Squats – One partner does 25 while other holds Al Gore (hug a tree or how to take a grumper in the woods). Flip it up to 300.
Most agreed Dora isn’t really that lazy.
Mosey over to b-ball area and split into 2 groups. Each group is inside one of the painted squares for some triple 5s.
Set 1 – 5 Diamond Merkins, 5 Plank punches, 5 Jump Squats, 5 Xs-Os, Run/Slide/Run Backwards/Slide around square – Repeat 5 times.
Set 2 – 5 CDDs, 5 Plank Jacks, 5 Jump Squats, 5 V-Ups, lunge walk from one side of square to other – Repeat 5 times.
Set 3 – 5 Merkins, 5 Donkey kicks, 5 Jump Squats, 5 Toe touch LBCs, Run/Slide/Run Backwards/Slide around square – Repeat 5 times.
Circle up, each PAX is doing lunges. One PAX does 2 burpees, then resumes lunges. PAX to his right does 2 burpees, etc all the way around the circle twice.
Time was almost up so we moseyed back to the cars for some crab cakes. Crab walk position and then touch right hand to left foot, left hand to right foot. It’s always kind of fun to see who’s not coordinated.

Lots of great mumblechatter, mostly from Twister. But great effort by all the PAX including Mash’s 2.0 Radar. It is always an honor to lead the PAX. Thanks Hasselhoff for the opportunity.

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80’s/90’s Themed High School Sports

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SSH 15
Mtn Climbers 15
Squats 15
windmill 15
Moroccan night club 25
The Thang:  (football style)
Monkey rolls for 30 secs
butt rolls 30 secs
chop and drop 30 secs
squat thrust 10
Discussed discipline and what that means to the Pax
Turned over to Bonsai for basketball style workout
Moseyed over to First Baptist Church back parking lot
Ran suicide with a twist up the hill
(Start running backward to first line)
– first line 10 merkins
– second line 20 squats
– third line 30 LBCs
– fourth line 40 toe taps
(After completing each exercise return back to start running forward)
10 merkins in cadence
Single leg hop to next row of parking spaces and back
Switch and repeat
Next split up in two groups
Group 1 – work their way through the cones setup with the defensive slide
Group 2 – merkins until the 6 completes the defensive slide
Rinse and Repeat
Group 2 – Bobby Hurley’s until 6 gets back
Move over to the wall for 20 jump wall taps
Mosey back to COT
Anchorman I appreciate the opportunity to lead and it was a great idea to
incorporate High School sports.
In case you can’t figure it out Destiny was the one in high school in the 80’s.  Just saying – All most respectable.
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Game Set Match

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13 posted to Laces In/Laces Out on a morning when Sky Q provided the natural version of the NFL’s Cool Zone to keep the pax going through the sweat and pain of another gloomy Thurs morning at FMHS.

5 runners launched at 0500 for Laces Out

9 pax posted at 0515 for boot camp (well, 8 posted for Laces In and Trojan posted for Laces Out…fearing the Spartan wrath that was coming, Trojan peeled off during warm up to get his miles in).

The Thang

Warm up run w/karaoke around parking lot between gym and tennis courts

COP

Mtn climbers x10

Merkins x10

Mtn climbers x10

10x Burpees OYO

Mosey to tennis courts

Line up at corner of base line: Bear crawl to net, sideways crawl across to other sideline, backward bear crawl to baseline, sideways crawl along baseline to starting point

Mosey to baseline on other side of the court: Lunge walk to the net, sideways lunge to other baseline, backward lunge walk to baseline, sideways lunge along baseline to starting point

Mosey to other court and repeat same two cycles from court 1

Mosey to third set of courts closest to football stadium

Line up along near sideline for suicides across two courts

Recovery walk to far sideline

Repeat suicides across both courts

Recovery walk back to original sideline

Mosey to other side of court

Repeat two sets of suicides with recovery walks in between

Mosey to Center Court (middle set of two courts)

Each pax positioned at a baseline corner of one of the courts for Four Corners series
Baseline Corner 1: Merkins x10, run to next corner
Baseline Corner 2: Merkins x10, run to next corner
Net Corner 3: Sumo squats x10, run to next corner
Net Corner 4: Sumo squats x10

Shift clockwise to the next corner
Baseline Corner 1: CDDs x10, run to next corner
Baseline Corner 2: CDDs x10, run to next corner
Net Corner 3: Monkey humpers x10, run to next corner
Net Corner 4: Monkey humpers x10

Shift clockwise to the next corner
Baseline Corner 1: Burpees x10, run to next corner
Baseline Corner 2: Burpees x10, run to next corner
Net Corner 3: Bombjacks x10, run to next corner
Net Corner 4: Bombjacks x10

Shift clockwise to the next corner and repeat prior series
Baseline Corner 1: CDDs x10, run to next corner
Baseline Corner 2: CDDs x10, run to next corner
Net Corner 3: Monkey humpers x10, run to next corner
Net Corner 4: Monkey humpers x10

Victory lap around center court

Run home

Few Mins O Mary — Rosalita x10, Dollies x10, Flutter x10, Freddie Mercury x10

COT

NMM

US Open tennis is underway, so it seemed like an appropriate time to capitalize on the tennis courts.  Proved to be a good appetizer for Shady, who left today to head to NYC to take in a couple days of the Open.

Great to meet Ham and Rebar, recently EH’d by Nomad.  Solid young pax…expecting them to be stepping up for VQ soon.

Good to have Kooter back out.  Pretty certain we worked off some of those calories from the recent road trips.

Chicken Hawk broke out the mumble chatter early in the warm up — Santini would have been impressed!

Hope Li’l E was pleased not to miss out on 10 Merkins during the warm up.  Mind reading the Q can be dangerous…those Merkins ended up being squeezed into the middle of 10 Burpees.

Life has been coming fast and furious to me throughout this spring and summer.  Sometimes it has felt like life has been getting the better of me.  It was great to post in the drizzle and dish out pain to some willing and energetic pax.  Thanks to Li’l E for the invite.

 

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Choose Wisely

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I had the pleasure to cross the river and Q #FootLoose this morning. Conditions were okay considering its August in South Carolina – temps in the lower 70s and a light rain. All in, 28 #HIM made the choice to roll out of the fartsack and start their day off on the right foot. Here’s what we did…

The Thang
Short Mosey across the street to the circle in front of the church. Bird Cage reminded me that this area was just as congested as the previous spot, but that didn’t stop us from warming up, shoulder-to shoulder with our brothers.

  • 20 SSHs (IC)
  • 15 Hillbilly Walkers (IC)
  • 30 Moroccan Night Clubs (IC)
  • Mosey to the Church steps
  • Bear Crawl up
  • Crawl Bear down
  • Squats while you wait

Apparently, the steps get slippery when wet. Since I like to keep my teeth, we Omaha’d round two and moseyed to the lot to behind the church.
Circle Up for Choose Your Poison. We took turns rolling dice and choosing exercises. One die was the exercise (see below); the other was the rep count (x10). The roller had to choose which die was for the exercise and which was the rep.
1. Merkins
2. LBCs
3. Squats
4. Side Straddle Hops
5. Overhead Claps
6. Burpees
Luckily we didn’t have two sixes (60 Burpees) rolled, and if we did, the PAX calling the shots wisely modified. Even though this is a moderate workout, we did our share of Burpees (probably 50ish). Overhead Claps and SSHs were popular choices (maybe 200ish). Merkins and LBCs came up a few times (150ish). Squats were tossed a couple times (100ish).

  • Mosey to the wall
  • 15 People’s Chair (IC)
  • 15 One-legged Squats (flapjack)
  • 10 Merkins (IC)
  • Mosey back to COT

NMM
I was honored to be asked to Q this morning. TClaps to Anchorman for his dedication to growing #FootLoose and awesome leadership stepping up to take over, Beacon. This AO has tons of options, so reach out to Beacon to get on the Q schedule.
Today’s workout reminds us that every day brings choices. Post or not post? Boxers or briefs? Paper or Plastic? Gossip or Gospel? We have opportunities each day to choose wisely or poorly. Every choice brings consequences. Sometimes you will face a challenge where the choice is hard to make and the outcome is difficult to take, but when you make it through, you will garner something from the experience. When a choice needs to be made, you need to make it. You’re either in or you’re out. Own it.
It’s been said that opportunity knocks, but temptation leans on the doorbell. When there is a knock, open the door and dive in to the challenge at hand. When temptation leans, step back and evaluate the potential outcome. Is it worth it? Opportunity is often missed because it looks like work. Temptation is often chosen because it looks like fun. Realize that every action has a reaction and you have to deal with the consequences of bad choices.
Today, I encourage you to choose positivity. Whatever you want, make the decision and do what it takes to get it. There will be challenges, but the greater the obstacle, the more glory in overcoming it. Sometimes it takes time, but remember, patience is bitter, but its fruit is sweet.

Aye!
Italian Job

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