WARM-UP AND STRETCH OUT

1. Windmills x 10 (IC)
2. Imperial Walker x 20 (IC)
3. Imperial Squat Walker x 20 (IC)
4. Moroccan Night Club x 30 (IC)
5. Squats x 20 (IC)
6. Merkins x 15 (IC)
7. Elbow Plank x :30
8. Mountain Climbers x 20 (IC)

Quick mosey for ¼ mile (big lap around the lot)

Carry bells over to adjacent part of lot for a little pep talk… Remember, one of the main points of a KettleBell workout is to strengthen your core. That is not just abs, it is 29 pairs of muscles that go all the way to your center. In all that we do in our workout today, focus on keeping your core tight and engaged. There are a lot of small muscles in there, that as you strengthen them, will make these difficult workouts less difficult over time. Having a solid core reduces risk of injury, and protects your vital organs. It helps improve your balance, and assists with better, more confident posture. This is the same in life. What is our core? There are a lot of ways to look at that, but in my world, our true core is our relationship to a higher power. In my case, it is a relationship with God and Christ. Then, my relationship with my wife and kids. Then, my relationship with my F3 brothers and other friends. As I keep those things strong, I build a foundation of spiritual muscle that will protect me, help me with balance, give me confidence, and make me stronger to face the day. Just like every other exercise is improved and our physical abilities are made better by having a strong muscle core, so are our mental and spiritual abilities strengthened and improved by having a strong spiritual core… Aye? Very good… let’s get to work…

1 minute AMRAP of each of the following and 20 seconds rest:
1. Swings
2. Curls – Right arm
3. Curls – left arm
4. Chest Press – right arm
5. Chest Press – left arm
6. Around the world – try not to do a hula dance
7. Goblet Squat
8. Single arm Shoulder Press (Kettlebell Press) – right arm
9. Single arm Shoulder Press (Kettlebell Press) – left arm
10. Figure 8
11. Slingshots

Little bell break…
Partner up, size does matter…
1. Partner Power Merkins x 15 (Partner 1 does Derkins off of Partner 2’s back, then Partner 2 does Merkins with Partner 1’s legs on his back) – Flapjack
2. People’s torture chair – Who has the heaviest bell? Put them on the end. Do people’s chair, then pass that bell down and back.
3. BTTW – to failure. As a man fails, he runs one short lap and then begins leg raises until the last man goes down.

But the bells are calling… Calling………….
1. Pullovers x 15
2. Russian twist x 15
3. Situps using bell at feet
4. Bell Webbs – 1 to 3 ratio for 3 rounds (Jack Webbs with the bell, up to 3 merkins on the bell and 9 overhead presses)

COT

Moleskin:
As always, I am honored to lead. Work hard, strengthen your core, make a difference. We were put here to act, not to be acted upon. We have the power to intentionally create for ourselves the life that the SkyQ wants us to lead, through our everyday choices.
Life is amazing, go live it to the fullest. Support your brothers.

Helmet out…

Posted for “my guy”, Here are his notes:

Really nice 25 count for 60 degree dry morning for a parking lot tour with a few stops along the way.

Warm up with SSH, IW, Tunnel Touches, Flutter Kicks, Merkins and Good Mornings (Hamstring stretches)

Light jog with bells for the tour, with parking spots of assignments such as:

NORTH ROW:

Swings

Figure 8’s

Squats

Russian Twists

SOUTH ROW:

Floor Presses

LBC’s

Halo’s

Squat Slingshots

Two groups strutted out separately for a round of 10, then back again for a round of 15.

Met up for a few SSH’s, IW’s, Flutter kicks and Good Mornings, then, back for one more lot tour with a round of 10, with each of us leaving our bells behind for a pot luck for the next group.

All Pax thoroughly enjoyed the confusion of find their own bell again, then we gladly ran through another set of SSH’s, IW’s, etc., before COT

Oh, wait, we had 2 minutes — Finished strong with my signature Peter Pointers..

Many thanks for the chance to lead this morning!

Disclaimer, 1 FNG “who will now be forever known as 50-CAL”, and welcome to #TheArmoryF3 . My man Anchor is fighting a nasty infection..so he asked me to step in to Q.

NOTE: We are still looking for a replacement AO-Q (Tatanka is moving) for the Armory.

COP near the funeral home side of FHC-FM.

SSH, IW, Squats, Seal Jacks, Windmills, and a couple of others as a very quick warmup…you’re welcome because my chiropractor thinks I need it…#old.

I had forgotten that the #mumblechatter at this AO is “Top Shelf”…we should have done more bombjacks…I appreciate your enthusiasm and comedy show attitudes…makes Q’ing that much more fun.

Mosey to far parking lot for “Pyramid of Pain”

• All exercises included bell except burpees and CDD.
• Shotgun Start
• Run a parking lot lap after every station

T-Claps to Senator, Shanks, and Huckleberry for getting in a full rotation.

Quick sprint off to close out the morning.

COT

Prayer & Praise, BOM, and a post fellowship

Moleskin:

Always an honor to Q, here is everything in my notes:

• Dredd has a great video showing the “Q -how to count” dynamics, here is the link: http://f3nation.com/2012/02/22/f3-tv-how-to-count/
• 4/30/15 F3 Golf and just ask Package or Menthol as The Fort is defending champions = see Package for Teams and details
• 5/2/15 1 year Anniversary of Rock Hill with Dredd & OBT here is the link: http://f3nation.com/2015/04/09/rock-hill-anniversary-convergence-1hundred/
• 5/25/15 Memorial Day Murph at NAFO at 0640 read pre-blast here is the link: http://f3nation.com/2015/04/08/pre-blast-memorial-day-murph/
• 5/30/14 #Clowncars to Asheville (Chaser & I on Q)
• If you haven’t Q’d , step up, it is what makes F3 work
• #HIM = High Impact Man
• #NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1^st F on track will never get his 2^nd and 3^rd Fs online
• Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
• The 2^nd and 3^rd F will come only grow with deliberate leadership
• Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 & @F3TheFort

And in case I have not said it lately, “Be a better man today than you were yesterday”

CSPAN – over & out

16 of Fort Mill’s finest showed up at The Armory with their kettlebell not knowing what to expect.  Most didn’t realize YHC was on the Q after a late night switch from Tatanka.  YHC asked who had the Q and he said I could have it as he was supposed to but was still nursing an injury and preparing for the Mud Run.  No need to worry a s YHC can come up with a workout plan real quick.  Advantage of being a PE Teacher.  Trucker chimes in on twitter machine about a Wisconsin themed workout in honor of their National Championship appearance tonight.  Thanks Trucker!!!

The Thang

Warmup lap around parking lot. Then COP of:

10 Windmills (IC), 15 IW (IC), 21 Mountain Climbers (IC), 24 Peter Parkers (IC), 44 SSH (IC)

Informed the PAX that this was the Badgers Basketbell Beatdown.  The numbers 10, 15, 21, 24, and 44 represented the numbers of the Badgers starting 5. 10 -Nigel Hayes, 15 Sam Dekkar, 21 Josh Gasser, 24 Bronson Koenig, 44 – Frank Kaminsky. So we would do 10 Kettlebell Burpees, 15 Kettlebell swings, 21 Upright Rows, 24 Kettlebell Squats, 44 Plank rows (22 on each side), then run to the second light pole and back.  Rinse and repeat until 5 rounds are complete (5 wins to get to Championship game).  Upon completing 5 rounds 12 bicep curl (6 each side) 12 tricep extension. (in honor of number 12, Traevon Jackson, who is also the 6th man).  Continue curls and extensions, until the 6 has finished 5 rounds.  Last exercise was 41 situps with kettlebell extended in front of face.  This was to honor Wisconsin’s last National Championship in Men’s Basketball, 1941.  Finish with COT and BOM

Announcements – Mud Run and Spartan this weekend.  Be safe.  Check email/newsletter for all other information

Prayers – Truckers friend going through divorce.  Flattire’s M.  Safety for guys running Mud Run and Spartan this upcoming weekend.

Moleskin – Even with late notice and not a lot of time to plan, it’s always still an honor to get to lead this group of fine men.  Not sure if I made the PAX Wisconsin fans or Duke fans for tonight’s game, but at least they are a little more knowledgeable.  Not a lot of mumblechatter except guys not remembering how many reps of each exercise.  Kind of like not a lot of mumblechatter from Kentucky after losing to the Badgers.  Enjoy the pain in the morning, and enjoy the game tonight!!!!! AYE

As I sat on my couch last night watching the Penguins outlast the Sharks in a shoot out, I as browsing Twitter and saw a post by Tatanka that he was looking for a substitute Q for the Armory. In my mind, I was already HC to Flightplan to add some miles under my feet in anticipation to the USMC Mud Run. But I felt this calling that I needed to help a Brother out since my opportunities to Q are limited due to work travels. So I quickly accepted the challenge and had to develop my weinke in less than 10 hours…..oh what should I do?? Twitter then started to blow up between Catfish and Maximus as one PAX noted that Maximus was a physical prowess and might need something bigger….

Started with a very poor disclaimer with the intention to discuss an experience I had the other night with my 2.0s (more to come on that). But never got to that since I was soo excited to Q.

COP:
20 SSH
20 IW
15 CSPAN windmills
10 merkins, hold, 5 merkins, hold

10 bombjacks in honor of Catfish
10 burpees with a KB swing in between each

Now for the fun stuff: Pair up
Round 1
Partner 1 does bi-cep curls until Partner 2 runs to/back Shutterfly cul-de-sac, Swap
Round 2 begins immediately after Partner 2 returns: Shoulder Press until partner runs to/back the opposite end of the Forest Hill parking lot, swap
Round 3 begins immediately after Partner 2 returns: Upright row until partner runs to/back the Dialysis center, swap
Round 4 begins immediately after Partner 2 returns: Bent over row until partner runs to/back the end of the funeral home driveway and to the FH dumpster, swap

LBC’s until 6 is back and then mossy to the wall with the KB
Wall sits with shoulder press 2xs
Mossy for 5 burpees with KB swing in between each
Ab Lab for last 2 minutes: Flutter kicks, hold 6″, hello dolly

We ended up running 1.82 miles (Maximus did a little extra credit – as always – so he was probably at 2 miles). So my message that I failed to communicate with at the disclaimer and in COT is that my youngest 2.0 last night was sitting on the couch with me and said, Dad, could you read me a bible verse? Not sure why it hit me hard, but probably since I’m not home every night. I was so proud and honored of this request as my older 2.0 jumped on top of me as well for the reading. To be honest, it has been a tough 2 months traveling to Raleigh 3 days a week and living there and with some house decisions that are weighing on both YHC and the M. It seems lately that I am not clicking right with the M and 2.0. So as I opened up my app to read a verse I didn’t know which one would be calling, but the one that was selected really said a lot:

Psalms 25:1-5 “In you, Lord my GOD, I put my trust. I trust in you; do not let me be put to shame, nor let my enemies triumph over me. No one who hopes in you will ever be put to shame, but shame will come on those who are treacherous without cause. Show me your ways, Lord, teach me your paths. Guide me in your truth and teach me, for you are GOD my savior, and my hope is in you all day long.”

Prayers out to Destiny for his new adventure in starting up his own company, injured and sick, safe travels for Easter, and Isotope Wife, and remembering the meaning of this weekend.

As always an honor to Q in the Fort

Trucker

15 brave Pax worked on basketball skills while YHC had his 1^st solo Q. YHC went with his 2.0 to the NCAA Basketball tournament the day before. This started the thought process of having a basketball geared beat down. I requested that Longshanks correct me if I said anything incorrectly as he is a local high school basketball coach outside of F3.

Pre-Warm up

10 SSH IC

Take a quick lap around the court (parking lot) and stop at the small wall. YHC explained that rebounding is essential to have a winning team.

15 step ups, each leg

15 Derkins (upper body strength is important as well in rebounding)

WARM-UP (March Madness Sweet 16)

16 SSH IC

16 IW IC

16 Slow Windmills IC

16 Slow Squats IC

16 Peter Parkers IC

16 Parker Peters IC

THE THANG

Common Basketball Drills with KBell (Around the Worlds and Figure 8’s)

15 Around the Worlds

15 Figure 8’s

20 Around the Worlds

20 Figure 8’s

Lay-up Drill – 2 lines with a Pax from each line carrying his bell to the goal and exchanging bells (rebounding) with the other Pax from the other line. While Pax wait their turn to lay-up/rebound, we did kb swings, curls, tricep and KBell squats. Total of 4 rounds. Lots of mumble chatter on getting a heavier bell from rebounding to do the exercise.

Defensive Drill- Showed proper defensive stance and did Push Press 15X IC.

Position Drills – The Pax divided into 4 groups to work on position drills (2 minutes each position).  “Dibbled” kbell between legs between stations.

Shooting Guard (scorer) – Kbell Gunslingers and Kbell squat side presses

Small Forward (most athletic) – Burpies and Merkins

Power Forward (rebounder) – Bomb Jacks and Kbell plank rows

Center (rim protector) – Kbell Halos and Kbell Skull Crushers

As all the Pax are Leaders, we did the Point Guard (Floor General) together – Suicides 2x

No time for AbLab or Kbell Jack Webb (Spitz requested)

Read the latest newsletter.  It has a new format.

Prayers and Praises – each Pax lifted up a prayer or praise.

It was an honor to Q this morning. I can’t wait to do it again.