Total Body Beatdown at The Hive

2016-10-20Leave a comment

QIC: Ginsu
When: 10/14/16
Pax: Assassin, Gridlock, Couples, Pinup, Ginsu
Posted In: The Hive

5 PAX (as usual) met in the gloom at The Hive on a crisp fall morning (75 degrees).

Warm-up

– A couple laps around the parking lot
– Side Straddle Hops x30 (IC)
– Windmill x10 (IC)
– Moroccan Night Club x20 (IC)
– Merkin (or “Mericans) x10 (IC)
– LBC x20 (IC)

The Thang

Everyone seemed to remember to bring their weights, which was unfortunate.

– Standing Curls x25, OYO, each arm
– KB Merkins x10, OYO, each arm
– KB Snatch x10, OYO, each arm
– KB Swings x20 OYO
– Lap around the parking lot
– Lunges x10, OYO, each leg
– Goblet squats x20 OYO
– KB Rows x10, OYO, each arm
– KB Shoulder Press x10, OYO, each arm
– LBC x20
(Rinse & Repeat – all above)

– 5 burpees
– One arm KB press x20, OYO, each arm
– Skull crushers x20, OYO
– One arm KB press x20, OYO, each arm
– Skull crushers x20, OYO

Prayer request

– General prayer for marriages, kids, families, & the country.

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Backblast: Clydesdale’s run in the dark

2016-10-20Leave a comment

QIC: Beats
When: 10/19/16
Pax: Green Wave, Corn Hole, Mainframe, Rebel, Gridlock, Chicken Hawk, Backdraft, Deacon, Corruption, Twister, Newman, Anchorman, Culture Club, Tesh, Moneypit, Zima, Orange Crush, Cobra Kai, Gilmore
Posted In: Clydesdales, The Fort

Twenty men came out this morning to stretch their legs and run in the gloom. This was my first Q since I started doing F3. Twister wanted something different than the Biscuit run or down to Wally World, so i took a page from Wapner’s workout and we took the streets and followed the new Kingsley loop. Anchorman and Gilmore lead a group on the Pineapple run and a few guys went to find some trails. Glad they made it back. I wouldn’t know where to go find them. Good times.

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Audible City

2016-10-193 Comments

QIC: Jekyll
When: 10/17/16
Pax: Davinci, Bart, NASA, Royale, Bones, Cornhole, FishStix, Kenyan, Jekyll
Posted In: Quagmire

8 PAX including YHC showed up for another edition of Quagmire. Pleasantries exchanged. Birthday wishes not given, disclaimer spouted. I mentioned I went to bed late watching baseball and knowing I had to get up early, slept in spare bed room to not wake the M. Also confessed: I slept in my clothes and fearing wrath of a sleep interrupted M, wore those clothes to AO rather than creep in the room for change of wardrobe. Who’s with me? Been there?

Run around the block and included a moderate COP: SSH, Windmill, Squat, Merkin, Moraccan night club.

The Thang

Tabata (Ciabata)

LBC
Merkin
errrr- AUDIBLE. #Truthbomb- havent done this in a while and dont think I set myself up for success. Had a watch but second hand hard to see in order to count. Result: had to bury my nose in the watch= no eye contact or relationship with #faithful. That plus no tunes, and no vibe lead to no mumble chatter- except for a mutual love of Matchbox 20 and how hard they rock, led me to call audible.

ENTER:

Ark Loader Series- Bear, Crab, Aligator

Wall Series PPLs Chair, BTTW

Ladder Series LBC, Squat, Merkin, and Burpee (I think)

6 MOM to close

COT

Naked Man Moleskin

The idea was good but my execution was poor. Sensing a Mutiny and possible Q-jack, #collisionlearning lead us all into a better work out. T-claps tothe PAX for sticking it out. Q’s be mindful of your weinkies and be flexible. If it aint workin’, change it.

Davinci is a happy man- always smiling- Hope some of ya’ll are supporting his 2F efforts at Pintville in Pineville Wednesday nights.

Apparently 46 years and 365 days ago, a @FishStix was born. Aye brother! thank you for all of your leadership and strength making us all better.

Aye!

Jekyll

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BurpeeMerkinHops, oh my

2016-10-19Leave a comment

QIC: Tchaser
When: 10/19/2016
Pax: CSPAN, Longshanks, Trucker, Pusher, FNG Undertaker, Geronimo, Kielbasa, Skate Or Die, Griswold, Chicken Wing, Huckleberry, Nomad, WhatDid, Harry Caray, Peabody, ChaChing, and Kimbo
Posted In: Ring of Fire

18 men face the gloom of Nations Ford High School this morning for some down painment on the hill by the ROTC building. Pre-Q advertising promised it was going to suck….and it did.

Warm up lap with buttkickers, high knees and shuffles. Circle up for 25 SSH, 20 little arm circles (the shoulders would need a decent stretching), 10 IW and a plank series to knock the dust off. Mosey to the bottom of the ROTC hill.

The Thang

Part 1:
1) Lunge walk to the top of the hill
2) Wobbly mosey back down
3) Reverse Lunge walk to the top of the hill
4) Even wobblier mosey back down
5) Count off in 1s and 2s

Part 2:
1s stay at the bottom and do 5 diamond merkins, 5 regular merkins, 5 wide arm merkins then sprint to the top
2s go to the top and do 10 pull-ups then mosey to the bottom.
Flip flop
Rinse and Repeat x 5
LBCs until the 6 comes in (I think we got in 40 double counts)

Part 3:
Round 1 = 10 BurpeeMerkinHops (triples) then sprint the rest of the way to the top and mosey back down. (BurpeeMerkinHop = Drop down to merkin position and thrust yourself up and forward 3x in the merkin position then complete the burpee)
Round 2 = 10 BurpeeMerkinHops (doubles) then sprint the rest of the way to the top and mosey back down.
Round 3 = 10 BurpeeMerkinHops (singles) then sprint the rest of the way to the top and mosey back down.
Round 4 = 10 Burpees then sprint the rest of the way to the top and mosey back down.
Round 5 = 10 Burpee Broadjumps then sprint the rest of the way to the top.
Once at top, Curb Release Squats (squat down to a sitting position on the curb, raise your feet off the ground, then stand back up) until the 6 comes in.

Mosey to COT

Prayers for family and injured Pax. Announcements include all the madness on Nov. 19th and the Christmas Party. Read your newsletter. AN oxygen deprived CSPAN took us out with the good word.

Welcome FNG “Undertaker” – RESPECT! Another fine Pusher EH.

At some point in the BurpeeMerkinHops series, Longshanks tweaked his back – prayers for a quick and easy recovery.

Thanks for the opportunity to lead a very fit group at the best all-around AO in the Fort Region. Honored and humbled.

Tchaser out!

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Nothing Fancy

2016-10-19Leave a comment

QIC: Jiffy and White Lightning
When: 10/15/16
Pax: Nuke, Straight Up, Oprah, Fishstix, Cornhole, Mr Clean, Senator Tressel, Cha Ching, and Rebel
Posted In: Alcatraz, The Fort

Jiffy and YHC’s plan was for me to handle the warm up and cardio, then Jiffy would hammer the upper body. Nothing fancy, just a good old fashioned beat down.

The lights were turned on, Senator Tressel planted the shovel flag, YHC gave the disclosure, and away we went.

The Thang:

Lap Around the Fields

Dynamic Warmup – Shuffle – Karaoke Down – Butt Kickers – High Knees – Jog Backwards

The Other Warm-Up – SSH x 20 – IW x 20 – Mtn Climbers x 20 – Plank – Honeymooner – Parker Peter x 20 – Peter Parker x 20 – Slow Windmill – Moroccan Night Club (until it hurt)

10-20-30-40 – Mosey to Retaining Wall – 10 – Derkins – 20 – Dips – 30 – Step Ups – 40 Squats (At the bottom of the hill) – Rinse and Repeat

Mosey to Dugout and Handoff to Jiffy

Headed over to the playground, counted off in groups of 4

Group 1 – 10 pull-ups
Group 2 – 20 merkins
Group 3 – 20 dips
Group 4 – 20 Carolina dry docks

Repeated two more times replacing the merkins with wide armed and then diamond merkins

Next headed over to the field, did a series where you ran to the first light pole 15 LBCs, then ran to the next light pole and did another 15 LBCs and then ran to the end with a final set of 15 LBCs and then ran back today

Repeated that sequence switching the exercise to 10 merkins, then 15 American hammers, then 10 Carolina dry docks and closing with 5 burpees. We worked in some 10 counts along the way to pace ourselves

This was all completed a little faster than YHC had planned. We circled up for some ab work. Not recalling exact numbers and sequence but went something like:

LBCs x 12
Hello Dolly’s x 12
Plank punches x 10
Regular planks and side arm raises
Old man sit-ups x 10
Peter parkers x 10
Parker peters x 10

Running out of options I asked for a suggestion from Fish Sticks and he assisted with Superman’s to close out.

Moleskin: It was great to be back at the friendly confines of Alcatraz. This was only Jiffy’s second Q but no one could tell, he led like a seasoned vet. Great effort by all the men today!

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Recon Ranger… Life of Danger…

2016-10-18Leave a comment

QIC: Dark Helmet
When: 10/13/16
Pax: Maximus, Bonsai, Kenyan (Respect), Witch Hunt, Royale, Shady, DaVinci, Dark Helmet (QIC)
Posted In: Abyss, Quagmire, The Deep, The Swamp

Lake Wylie continues to expand (but don’t think that means you shouldn’t be EHing guys, because you should) and so it’s come time to explore the possibility of a Thursday workout. With that in mind… A few ~~stupid~~ brave souls came to the Bowl ‘n’ Bounce to see what there was to do…

The Thang:
Warm up with a little jog (and a little stumble) around the shops with a little dynamic stretching.
Then we circled up for some windmills, IWs, SSHs, Merkins, etc.

Head to the front of the BnB for some foolishness:
Every two pillars there was an exercise written on the ground to be performed. Complete the line, then plank for the 6. (These are not in order, but I don’t remember the order… so there’s that…)
Alternate Bear Crawl then Crab Walk to each of the exercise stops along the way:
20 Merkins
10 Burpees
10 Squat Jumps
20 Hello Dollies
20 American Hammers
20 CDDs
and a couple of others I can’t remember…
After the 6 is in, partner up and carry back to the start, switching halfway along.

Rinse and repeat, except this time, alternate partner carries along the exercise stops.
After the 6 is in, grab your partner, do 5 partner squats then carry halfway and flapjack.

I think after that we did some horrible wall things and some Mary…

NMM:
So earlier, I said that there was a slight stumble. This was a lie… Coming around the side of the buildings in the dark, I ate it. HARD. I couldn’t tell if it was grass starting, or possibly a curb? Royale knew, and he got to about “CUR-” before I went sliding across the asphalt. I scraped my knee and my chin, did something terrible to my right shoulder (it still hurts), and also bruised my pride a little. After I stopped screaming like a little girl, and the Pax realized that I was ok, the barrage began of making fun. It’s why I love you all… It was cut short, however, by a woman calling out in the darkness “I’m just feeding the cats! I’m just feeding the cats!” I think we probably scared that poor lady half to death. We never saw her, just heard this disembodied voice “I’m just feeding the cats!”
8 guys come running around the corner in the dark at 0515… I’m thinking I’d have to check my shorts… I hope she was ok after that, but clearly, we startled her. Note for next time, which you’d think I would know by now, if you are in unfamiliar territory… YA MIGHT WANT A HEADLAMP. I’ve never claimed to be smart…

Helmet, out…

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Java to tha Max

2016-10-18Leave a comment

QIC: Maximus & Java
When: 10/18/16
Pax: Kielbasa, big Papi, Pusher, Macgyver, Olaf, Long Shanks, Stang, Birdcage, Cha-ching, What did, Chicken Hawk, C-Span, Shady, Package
Posted In: Block Party, The Fort

What lovely weather we had to play in the grass this morning.

Java’s Section –

Had a nice mosey around the park and circled up to do

candence/no candence Holy Ghost (Hands up with High Knees)

SSH

Wind Mill (super slow)

Merkins

-Mosey to the walk way

Before the Workout we talked about the calling of God on our lives and and how we are working towards the calling of God on our lives and until we get there we are in the “Space Between” where we were called and what we are working to.

So what that means…. We did burpees and frog jumps across the entire field. once we got to the top of the hill we took a half mile victory lap

Maximus Portion:

“When I was in the Army we had one of those goofy little riddles that represented an important facet of Leadership. It worked like this: something tough would come down the pike, a camo-CSAUP thing of sorts. When you heard how much it would suck you would ask “how many more times do I have prove myself around here?” Response: “just one more time”.

In other words, a man is never done proving himself. Not if he wants other men to keep following him. A coaster may work for keeping beer rings off the coffee table, but in terms of Leadership a coaster of a man won’t Influence other men to do a darned thing. If you think you’ve arrived at a place where you should get a pass for how hard the journey to get there was, you’re wrong. There is no place on earth or in life where a man has reached the end of his challenges. So, if you really want to know how many times will you have to prove yourself the answer is simple.

Just One More Time.”

Mosey from the hilltop to the playground. Why? Because the only way to get better at Pull Ups is to….DO MORE PULL UPS. Grab a partner and this time, form matters

Partner 1: 10 Pull Ups Partner 2: 20 Dips Then Flapjack and Repeat the cycle.

Partner 1: 10 Mak Tar Jah’s each arm for 20 total Partner 2: 20 Carolina Dry Docks Then Flapjack and Repeat the cycle

Mosey to the parking lot for another mainstay of mine

American Hammers x 25

Toe Touches x 10

Circle the lot: In 2 groups, All You Got (AYG) to the first turn, jog to the 2^nd, AYG to the 3^rd, jog home.

COT for a word on not wasting your chance. We all screw up but don’t let that happen in vain; realize you have a chance to fix it tomorrow. You’re better today than you were yesterday and strive to be better tomorrow than you are today.

AYE.

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Webb-o-Rama at The Colosseum

2016-10-18Leave a comment

QIC: Old Bay
When: 10/18/2016
Pax: Santini, Tesh, T-Square, SnapHook, Ginsu, Weezer, Lil E, Spiderman, Sir Topham Hat, Nomad (FNG), Crosscheck, Mission Impossible, The Fridge, Old Bay
Posted In: The Colosseum

14 gathered for another perfect morning that almost didn’t qualify as “gloom” given how bright the moon was. Disclaimer was given, and off we moseyed before YHC thought to ask if there were any FNGs. Affirmative. Sir Topham Hat (and Weezer?) had convinced a neighbor/friend that posting would be a good idea. Our FNG prolly needs to find better friends.

Warm-up
We kept the warm-up short since there was so much to cover in the main event.
– SSH x30 (IC)
– Mountain Climbers x20 (IC)
– Windmill x10 (IC)
– Monkey Humpers x15 (IC)

Mosey over to the playground mini-track.

The Thang
The “Webb-o-Rama” is the next evolution of an idea that started at workout at Alcatraz. It all began with the question: “How can we take the fun of Jack Webbs, and apply it to other exercises.”

Four cones were evenly spaced down the straight-away part of the track (about 10 yards apart). Pax started with a lap around the track and stopped at Cone 1:

– Traditional Jack Webb (ratio 1:4) (1-4 reps)
– >> bear crawl to cone 2
– Dan Taylor variant – Knee version of Mukhtar N’Diayes (1-4 reps)
– 1 Knee tar N’Diayes : 4 Run Stance Switch
– >> Crab walk to cone 3
– Captain Thor – 1 big boy sit up to 4 American Hammers (1-4 reps)
– >> Duck walks to cone 4
– Sherpee Webb – 1 Burpee to 4 SSH (4 count) (1-4 reps)

Lap around and return to cone 1
Repeat all webs (reps 5, 6, 7)
Lap around and return to cone 1
Repeat all webs (reps 8, 9)

The goal was to get to rep 10, but we ran out of time. Cones collected and we return to COT. Welcome FNG “Nomad”, who didn’t seem to even break a sweat. Let’s just hope Santini’s #mumblechatter didn’t scare him off.

Prayer request:
– Sir Topham father
– General prayer for marriages, kids, and families

Strong work by all pax. It was an honor to lead this morning.

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Lets Grow Indian Land: RECON 10/21/2016: Location Change

2016-10-17Leave a comment

QIC: Big Papi, General, Bourne
When: 10/21/16
Pax: All Pax
Posted In: The Reservation

With all the growth we are seeing in Rock Hill/Lancaster/York its time to spread the love across the river and grow Indian Land, We have a RECON set for Friday 10/21 for any PAX that want to join in the fun, I hear a clown car may arrive with PAX from the newly formed Rock Hill region and a Co-Q from Apache and General, You will need to unpartake the fartsack and post to this recon so you don’t miss out. Time will be 0515

Recon is located at 181 Fort Mill Hwy, Indian Land, SC 29707 Lowe’s parking lot on the corner of 160 and 521

See you all in the Gloom

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Non Leg Day, Always a Crowd Pleaser

2016-10-17Leave a comment

QIC: Cornhole
When: 10/12/16
Pax: Knuckle Ball, Sputnik, Gears, Fish Sticks, Trucker, Crash, Senator
Posted In: Pantheon

When the special request came for a leg easy workout, you know I had to accommodate it.
After safety announcement and throwing said person under the bus for the special request we were off.

Mosey around large car lane. Never heard so much enthusiasm for Butt kickers and high knees so they were extended. Maybe to the point of being readiculas. Added side suffles to get us back to the field entrance.

Circle up Warm-up
50-SSH, 20-Squat,10-Wind, 15-Merkins, 50-Moroccans, 20-IW, 20-LBC, 20-Mtn, 10-3 Merkin Burpees

The Thang – Movements across the field
Walking Lunge Squats (can’t completely ignore the legs) – 10 Release Merkins
Wheel barrow – 10 Diamond Merkins
Bear crawl – 1- Wide Arm Merkins
Crab walk Half Way across, jog to end – 10 Ranger Merkins

Moved to Parking lot for the arm part of the workout. Wet grass created discomfort for a few. Pavement is making us soft.
10-CDD, 10-Plank Punches, 10 Merkins, 10 CT Plank, 10 Ct Hold 6″, Break (Q was smoked),
Superman, parachute, 10 Ct Hold 6″,10 CT Plank, 5-Merkins, 7-CDDs

Finished with PAX called Mary Exercises

Announcements
Forging, Soccer Tournament, Christmas Party, 28th Eternal Convergence

Prayers
Trucker – Men’s Trip – ability to shine a light on the group
Senator – Mom Tumor 80 Joann
Crash – Country

Incredible pleasure to lead such a great group of men. The amount of commitment to push through says so much and everyone set the standard always humbles me. Next time I’m doing leg day!

Cornhole Out!

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