20 PAX came to LacesIn for some Black Sake runs backwards DORA and more. Thanks to @talbaugh03 for the opportunity. And the rest for the support. You know who you are.
Laces In:
Slight Mosey to student parking lot
Warm Up – COP
SSH x20
Imperial Walker x10
Hillbilly Walker x10
Windmill x10
Cherry Picker x10
Mosey to Band Practice lot
Super 21s (variation) – Inspired by JWOWW’s VQ at the Hive which used a deck of cards and got me thinking about 21. Then I found Super 21s listed in the F3 Exercises………I wondered why I hadn’t done these before in a workout. Turns out doing Super 21s makes it difficult to raise your arms later…..like days later.
1 merkin to 1 low slow squat
repeat to 10 reps of each
Flutters x21
11-13 reps of merkin/LSS
Hello Dollys x21
14-15 reps of merkin/LSS
Freddie Mercuries x21
16-17 reps of merkin/LSS
Lap around the Painted Lot
18-19 reps of merkin/LSS
Box Cutters x21
20-21 reps of merkin/LSS
Rosalitas x21
(Total of 231 merkins and squats)
Slight mosey to side of Ceramics Studio
Found some curb – stretch calves
Calf raises x21
Wall Sits (slight discussion of the brass technique of multiple tonguing: generated a good deal of mumble chatter)
PAX mentioned (sarcastically?) that if we just did 19 more merkins, we would reach 250. With the challenge laid down, PAX completed 19 merkins and 19 low slow squats. (Total of 250 merkins and squats: except for Trucker who complete 280 and added that to the Name-o-rama so YHC wouldn’t forget.)
Plank up – Because Abiding (see note below) requires flexibility:
Honeymooner to Down dog variations
Stretch out the legs
Leg raises in down dog
One leg plank
Knee taps to elbow x5
Knee taps to opposite elbow x5
Repeat with opposite leg
Pigeon Lunges
Butterfly stretches
Seated forward bends (i.e., touch your toes sitting down)
Mosey back to COT
American Hammers x21
The word for the month is abide. Abiding in God is active alignment of our will to the Lord’s. This is opposed to “the dude” passively abiding in the Big Lebowski. I gave a brief message about how we can abide in what is happening around us or we can strive to abide in God. The word is not a passive acceptance our circumstances, at least not in a scriptural sense.
We also discussed, while sitting against a wall, how I approach my (music) studio teaching at Winthrop. There’s practice dedicated to maintenance/growth at technical elements and the physical skills required to play the instrument (this is how triple tonguing came up), and then there’s practice learning assigned repertoire. Practicing only repertoire means the physical skills needed for new piece/work must be learned from scratch…..every time. Having a set routine for maintenance and growth means the fundamentals on the instrument are already in place, i.e., you’re in shape. At this point, learning repertoire is simply a matter of applying skills you already possess.
My short (5 months) time with F3 reminds me of this model. A routine to develop ourselves (physically, mentally, emotionally, spiritually) so that when we encounter challenges (repertoire) it is only a matter of applying skills we either already posses or are honing. One of the hardest parts of each workout for YHC is leaving the comfort of the bed for the gloom. Yet we are all on this planet (its own form of gloom) called to seek God’s purpose for us and abide in that. I’m grateful to have shared this morning with PAX doing just that . . . . even if that means YHC can barley raise his arms to type a backblast.
Not sure what happened at Laces Out. . . . I’m assuming they ran and can currently lift their arms.
This is the 3rd of 3 Qs where I’m catching up on backblasts… I’m pretty sure I owe someone a thousand burpees by now. I apologize.
Mosey to band practice lot for some leg work.
I did an extended warmup that us much out of my typical, because I planned sprints, and everyone pulls something during sprints so lack of warmup was not going to be anyones excuse.
SSHs, Windmill, Jimmy Carters, Wide leg stretch left/right, squat stretch groin, downdogs and honeymooners… Next toy soldiers 30 yards, mosey 70. Buttkickers 30 mosey 70, did this 3 times…
Now for sprints, split into two teams of 6. Split into groups of 3, 40 yards apart. Relay race, 1 man per team running at a time per team. (This took until the 3rd round to get right… I’m pretty sure some would be clinically prescribed Aderol if sent to take a standardized test.) When the last man comes in I yell out a random exercise and then we do it all over again. We did this 7 times.
Mosey back to the parking lot for 6MOM from the Fort’s own JWoww.
I don’t know what the runners did… ask them.
Rain stopped promptly at 5:00 leaving us with nice wet surfaces.
After welcome & disclaimer started with a short mosey over to band practice parking lot. 20 SSH, 20 mountain climbers, 20 flutters, 20 bombjacks, and 20 boxcutters wrapped it up, followed by a short talk about anxiety and digging down to the underlying reasons for it.
We then mosey down to the bottom of US21 entrance for The Thang:
Four stations at each light pole to top of hill. Sequence: 1 > 2 > 1 > 2 > 3 > 1 > 2 > 3 > 4
Mosey to building entrance, everyone Al Gore while rotating one pax 5 burpees at a time.
Mosey back to football field parking lot for CoT with a reminder that while many times we need to fight our anxieties, sometimes we need to surrender them.
Had a great time leading my VQ, thanks to all who showed up in spite of rain.
Short mosey over to band practice parking lot with some high knees, butt kickers, and high skipping. Next we circled up for the following warm-up:
Then on to the fun. Staying on the practice field parking lot, we had 2 sets of activities spaced out 40 yards. One station had cinder blocks for us to play with. We split into 2 groups where the goal was to perform the first exercise on the list (some OYO and some in cadence) then run the 40 yards to the other set of activities starting at the top of the list, performing that exercise, then back to station 1, etc.
Station 1 – w/ blocks
5 Block shoulder press (x2)
10 Lunges (10 each leg) with block
20 Curls
30 Dips on block
40 American hammer with block (single count)
50 LBC
60 Ski jumps
60 Calf raises
50 Plank jacks
40 Squats with block
30 Bench press
20 Row with block
10 Merkins using block alternating arm (10 / arm)
5 Plank alternating shoulder taps (5 each)
Station 2 – no blocks
5 Burpee
10 Diamond merkins
20 Knee to chest jumps
30 Mountain climbers
40 Monkey humpers
50 Seal jacks
60 SSH
60 Moroccan night club
50 Shoulder presses
40 Crab cakes
30 Flutters
20 Flying squirrel
10 Durkin (get partner to put feet on back)
5 Dive bombers
Wrapped up and mosey’d back to COT and met up with #lacesout group. We all had the pleasure of having FNG – Gilligan join us from Florida. Thanks Pusher for dragging him out! Had a great time and glad we made it through all exercises with no PAX left behind!
Weather – 35 degrees and not sunny with a slight wind coming in from the northeast.
13/14 PAX (not sure the total number but 21 was the total between Laces In and Laces out) showed YHC some love by posting on this beautiful Thursday morning. No joke I thought most would post the Celebrity Q CSPAN on the Track considering it is P200 training season. Though he PAX showed some love, YHC didn’t show it back. Here’s how the beatdown went:
The Thang
Mosey around the parking lot with some Butt Kicks, High Knees, Karoake and Toy Soldiers. Circle up for COP
SSH x 25
IW x 15
Windmills x 10
Mountain Climbers x 15
Peter Parkers x 10
Parker Peters x 10
Low Slow Squats x 15
Mosey over to the hill.
1 partner runs to the first speed bump while partner exercises. Plank after each round of exercise.
100 Hip Thrusters (plenty of jokes about thrusting and humping)
100 Merkins (jokes stopped after they realize whats happening)
100 Squat Jumps
At this point the PAX realize its a deconstructed burpee.
100 Burpees (aka 100 I Hate You’s)
Mosey over to the Large Gym Parking lot where cones were setup
Exercises done Cupcake style (formerly known as a suicide)
40 SSH, run to first cone, 20 Carolina Dry docks, run back to start, 40 SSH, run to 2nd cone 25 LBC’s, Run Back to start 40 SSH, run to third cone 25 Squats, run to start 40 SSH, run to last cone 5 Burpees, run back to the start.
Mosey 3/4 a big lap until over at the 5 Burpee cone.
Rinse and repeat but the start line is at the Burpees.
5 Burpees, run, 25 squats, run, 5 burpees, run, 25 LBC’s, run, 5 burpees, run, 20 CDD, run, 5 burpees, run, 40 SSH. Finish at SSH. Mosey back for 2 minutes of Mary – LBC’s and Flutter Kicks
COT and BOM with Laces Out
Announcements – Yeti 2-24, Reading with kids on Mon/Wed (contact Deacon/Copay), Saturday coffeteria at Peach Stand following workouts, read your newsletter.
Prayers – Corruptions Mom having Surgery today, FMHS teacher that had open heart surgery this week, marriages, families, kids, our community
Moleskin
1. Thanks Lil E for the opportunity to lead this morning.
2. Great Push this morning by All PAX. Moderate amount of complaining. I can handle that. And yes, I have love/hate relationship with burpees.
3. 1 month into 2018 and how are we all with our 1 word. As some of you may know my word is Patience. It has already taken on many forms throughout the first month. The biggest takeaway thus far is to remember to take a deep breath every now and then and just let it all go out instead of keeping everything inside.
4. Just Breathe
Shanks out
4 Runners came at 0500 to get some laps in at the track. Daytona is around the corner, but they are preparing for P200 and using their feet. Crawdaddy saw his course for P200 and decided it was time to get training…no messin around!
14+YHC took to the campus of Fort Mill High School. After required discaimer and no FNGs, away we went for a mosey
COP
DID a bunch of stuff….the usuals
Warm Up over
YHC spoke to the men about the things we keep putting off and avoid doing as much as possible. Tough conversations, the house projects, the doctors visit and most importantly the relationships that need some work or simple phone call.
Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, 4 and endurance produces character, and character produces hope, -Romans 5:4
By pushing through the tough stuff and the hard things we get stronger and we become the men Sky Q built us to be. Avoiding and masking the pain and suffering we only become weak minded and have no character, as we are not who we should be in all areas of our lives. Continue to get better and build character!
Mosey to main driveway entrance
8 exercises – 15 reps each – run down hill and back up in between each exercise. Fun time had by all!
YHC peeled into the parking with 1 minute to spare before the 515 start to see 12 eager PAX waiting to warm up in the cold. It would have been a bad look for the Site Q to be late to his own Q.
The Thang
Mosey to the Band Parking lot for COP
Usual suspects – SSH, Windmills, Imperial Walkers, Merkins, Squats.
Mosey over the parking lot loop at the front of the school for Dirty MacDuece. 4 sets of 3 exercises done to 12. All in cadence. Lap of the parking lot in between each set.
Set 1 – Merkins, Squats, LBCs
Set 2 – CDDs, Alternating Leg Lunges, Freddy Mercury
Set 3 – Diamond Merkins, Monkey Humpers, Rosalitas
Set 4 – Wide Arm Merkins, Sumo Squats, Hello Dollies
Mosey back to stadium parking lot for Mary. Went around the circle with Pax calling out exercises – Freddy Mercury, LBCs, Toe Touches, American Hammers, Peter Parkers, Makhtar N’Diayes
COT – Announcements, Prayers and Praises.
Thanks to all that came out on a cold morning. Your support is appreciated.
#HypeTrain rolled into the #LacesIn Station once again. This time it was a family affair with #SPEEDFORNEED coming south to join forces as well as #LacesOut (#F3RunClub) (#Yogging (soft J)) converging with the Bootcampers for 45 minutes of …..well lots of running. The irony was not lost on YHC (the artist formerly known as Mountain Buffalo) as he gave up the ‘running for an extended period of time’ thing years ago. Vowing never to return. Yet his own Q hijacked by nothing more than simple running. At the very least YHC squeezed in a couple of merkins (only for #Rooney’s sake) and taught everyone what an “updown” was – seriously? Who doesn’t know what an updown entails?!? It’s even in the gawl-dang name. YHC digresses. Here is what happened:
Little Baby Jog to the football field (so cushy – so soft).
Dynamic Warmup
High Knees, Butt Kickers, Side Shuffles, Toy Soldiers, Toe Touches, Long Strides, Power Skips (Trademark: WWLs).
Then merkins (Rooney!!!) and windmills to straighten everyone out.
Time to Bootcamp:
Partner up and size kinda matters for very confusing sequence.
UpDown – Partner Push – Run to Opposite Side of Field – UpDown – Partner Push
Repeat this every 20 yards as you move down the field to the endzone and then go back down to the other endzone.
(This was a rugby (shocker – I know) simulation – expend energy – sprint – get on the ground – get back up – expend more energy – sprint again – then repeat. While it was unorthodox and confusing to some – it was a smoker.)
Rinse and Repeat with 2 updowns before each partner push. Another smoker.
Give me a ten count.
Hey – let’s breakout the running chairs and do some sprints!!! Tolkien was nice enough to give us all a quick tutorial about how they work. We split into teams and relayed around the track with weights. Then we got on the field and chased the chairs for 100 yards – over and over and over and over and over again. Then some (small) pax jumped in the chairs and they got pushed and the rest of us chased for 100 meters over and over and over and over again. Okay – enough running!!! Back to the field.
YHC went back to one of his favorites – the extra long bear crawl. This time – 100 yards. Crowd pleaser!
We worked our way back with some rugby sprints (could not resist).
Ended with a little bit o mary then ran the chairs back to COT.
Great time out there among so major #HIMs and it’s always an honor to lead. YHC saw a tweet asking for more “SERVICE” to our community from F3Nation. No better example of pure SERVICE then Tolkien. The amount of time/energy/passion/service this man brings to #SPEEDFORNEED is incredible. Follow his lead in 2018 – get out there – get uncomfortable – and serve others! Aye!
Mosey around the parking lot with toy soldiers and butt kickers. Then circle up for SSH, honey lookers, morrracan night club and to finish off the warm-up 5 burpees.
After the warm-up YHC had all the Pax grab the sand bags and move down to the football field where we did the following with a partner.
Start at one end zone and move down the field by throwing the bag. Do one merkin after each throw until reaching the 10, then add one merkin for every 10 yds.
Second exercise: Pax 1 – monkey humpers, Pax 2 walking lunges to the 10. Switch every 10 yds.
3rd exercise: Both pax grab one side of the sand bag and walk to the 10. Curl and press up. (+1 for every 10 yds)
4th exercise: team up with another group and team one will run with sand bag between them to the end zone and back. Other team is doing American Hammers until they get back. Switch
5th exercise: Pax 1 – CDC, Pax 2 overhead carry for 20 yds. Switch and keep moving to end zone
After completing last exercise we ran out of time so we moseyed back COT. It was a pleasure to lead and I appreciate all the Pax that showed up and willing to try something new.