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.

16 men got out of the sack extra early, felt like 3:30, rather than 4:30.  T-claps for Longshanks posting today after competing in two days worth of Tuff mudder.  Good thing and extra light day was scheduled at the Armory!

The Message:

Be strong and courageous. Do not fear or be in dread of them, for it is the LORD your God who goes with you. He will not leave you or forsake you.” Deuteronomy 31:6

The Thang:

Lap around the parking lot (side strattles, karaoke, butt kickers, high knees, backwards and sprint)

SSH

IW

Windmill

Mountain climber

CSAUP Challenge – carry your kettle bell and don’t let it touch the ground until 0600.

Mosey to knee wall (20/15/10)

– step ups

– dips

– skull crushers

 Mosey to back of parking lot (20/15/10)

– curb lunge pass through

– high rows

– plank rows

 Mosey to steps and partner up

– 100 curls

– 100 tri-extensions

– 100 lbc

While partner does sumo squat hops up steps and back down

 To the wall for wall sits

3 minutes of Mary

=

21 Strong showed up for what they thought would be a stroll through Kettlebell park… Instead it turned into a double fisted romp around the Armory.  YHC had never Q’ed the Armory, and decided to try to mix it up a bit.

The Thang:

Short Mosey to Lot Behind Low Wall w/ KB

COP

• SSH
• Imperial Walkers
• Windmills
• Moroccan Night Clubs
• Mountain Climbers

Count off into 1s and 2s.

1s do KB exercise while 2 does lap and other exercise till 6 is in

• 2 Kettle Bell Front Squat/CDD
• Kettle Bell Upright Rows/Short Wall Derkins
• Kettle Bell Deadlift/Burpees
• Kettle Bell Swing/Short Wall Plank
• 2 Kettle Bell Pull Press/LBC
• Renegade Row (Crowd Pleaser)/Short Wall Dips

Mosey to Wall

• 1s do People’s Chair with overhead KB hold
• 2s do 20 Single Count Derkins IC

Flapjack

Mosey to hill lot for Triple Nickel (5 top, 5 bottom, 5 reps)

• Bombjacks bottom
• Squats Top

Mosey back to wall for Protractor Balls to the Wall (30/60/90/60/30) with 10 counts on each station. Repeato (30/90)

Mosey to Shovel Flag for COP with

• Kettle Bell Flutter Kicks
• Kettle Bell LBC
• Plank Rows
• Slow Freddy Mercury

COT

Naked Man Moleskine

YHC stayed up too late last night with the M at a concert, but, even though I was bleary eyed this morning, I was determined for this to be a good time.  I decided to mix it up and do some double KB exercises…. some worked some did not (Renegade Rows comes to mind).  I appreciate the PAX being willing and pushing till the end.

Big props goes to Tatanka for showing up and being man enough to Modify where his injuries prevented him.

I enjoyed the pace of the PAX this morning and am thankful for the opportunity to VQ for this AO.  Hopefully I’ll be invited back.

Announcements:

Rumor is MudRun registration will be reopened.  Tatanka is setting up teams.

CAH went well, Kids really opened up.

Dredd and OBT coming to Rock Hill 05/02

Gastonia Launching in April, Clown Cars will be planned.

Hartsville Clown Car on March 21.

New Workout at Ballroom tomorrow behind Hardees on Gold Hill, New 3rd F CrossRoads after.

New Workout at The Swamp (Best Buy at Rivergate) Officially Launches on Friday along with Chick-N-Wisdom 2 at the Chick-Fil-A

Prayers

Flat Tire, his wife, and family as they go through treatment for Breast Cancer

Praise for 13 Years of Marriage for Tatanka

Travel Protection for the PAX

21 Homeless housed at Change Order’s church.  Pray for those people and the ministry.

Honor to Serve.

With YHC now traveling weekly to/from Raleigh on the train (best way to travel back and forth – try it some time!), he has plenty of time to develop some creative workouts for the PAX. Well, it appears that YHC failed from all the mumble chatter. Guess without pull-up bars YHC has trouble. Even with that, there weren’t too many 10 seconds. The Thang:

25 SSH
20 IW
10 windmills
20 Slowwwwwww squats (with a finisher of holding until all mumble chatter was done).

KB time with no breaks between (well sorta)
10/10 single are rows
15 merkins
20 squats
15 merkins
20 KB swings
10 burpees
20 standing chest press
10 burpees
20 upright rows
15 LBC
20 2-arm shoulder press
15 LBC
20 clean and press
15 flutter kicks
10/10 side lateral squats
15 merkins

mossy to back parking lot, sprint to first light pole & back, to second LP & back, to first LP & back

rinse and repeat KB circuit
rinse and repeat sprint circuit

Got through the third round of KB upto 1st burpee set.

PAX on their 6 for the Sheraton (named after an ab circuit I created while staying in Raleigh during the week): hold at 6 inches, raise and hold at 45 degrees, drop to 6 inches and hold, slow low flutter kicks, hold at 6inches without touching ground. Finished with 20 KB LBC’s.

As always an honor to Q even w/o being creative. Remember the 40 day challenge – give something up, do something new, and bring snacks/drinks for CAH. Prayers to Decible’s buddy who’s struggling in his marriage. Message from that prayer is to always grow in your relationship with your M, pray together, follow HIS words, and be great husbands and fathers. It has been tough on YHC with the weekly traveling and not having #accountability without F3 (and no, there are no AO’s near me since I don’t have a car) and I’m extremely thankful for the PAX for pushing us all and being #HIM.

One more plug for taking the train to Raleigh when you can!!! Well worth it (and helps my paycheck).

Trucker

25 men came to the Armory for a beat down, one showed for a cool down from a 50k!  Respect to world wide leader for not only completing the 50k but posting two days later.

The Thang:

Warm up Lap

One Minute on 20 Seconds Off

90/45

Chest to Back Pullover

Two Handed Curl/Preacher Curl

Goblet Squat

5 burpees

Mosey to Station 1

KB Merkin

Figure 8

Back Lunge with pass through

Toe Taps

10 burpees

Mosey to Station 2

Halo

Upright Row

Dead Lift

20 Burpees

Mosey to Wall

Squat Curl

Shoulder Press

Stairway Wheel barrow

Dips 

Mosey to Station 4

Chest Press

Peoples Chair

Skull Crushers

Balls to the wall

Mosey to Origination point

LBC with KB

X’s/O’s

Grave Diggers

Boat/Canoe

Moleskin:

Once again it was a pleasure to Q the Armory.  I hope that we got enough use out of the KB to justify the cost.  Welcome FNG 8 mile to the ranks.

So it appears YHC has a bit of a confidence issue lately.  Not sure why, but when Jekyll started rallying a mutiny to head to Indian Land (bunch of slackers over there anyway) for a high and dry tour of some parking garage, YHC got a bit testy on the Twitter machine and started calling people out, complaining, and generally feeling sorry for oneself that no one would show up for a wet, soggy Q at The Armory.  What a Nancy. #shameful #wuss Continue reading →

19 hard working men took on the dry gloom to lift things up and put them down at the #Armory.  Along the way they learned about what it takes to EXCEL – Encouragement, Xtra work (aka Xtra yard or Xtra mile), Commitment, Everyday, and Love. It’s hard to excel in anything without encouragement, doing xtra (more than what is required), commitment (keep going when things get tough), everyday (going through the grind daily to achieve success), love (difference between being good at something and excelling is to love what you are doing).

The Thang:

Warmup lap followed by:

SSH X 26 IC

Imperial Walker X 15 IC

Windmills X 15 IC

Mountain Climbers X 20 IC

Plank Jacks X 10 IC

Talk About Encouragement

1 PAX from each side of the line runs to the far light pole and back, while remaining PAX do kettlebell squats. Once running PAX return, 5 merkins, then back to kettlebell squats. Once each PAX has run, rinse and repeat with kettlebell swings instead of kettlebell squats.

Mosey over to small wall in middle of parking lot. Talk about Xtra.

Dips X 20 with weight in lap OYO

Step ups X 20 (10 each leg) with weight on chest OYO

Plank when finished

Rinse and Repeat

Mosey over to Church Wall. Talk about commitment

Wall sit with weight in lap

Wall sit with weight in front of chest (10 count), back to weight in lap (10 count)

Wall sit with weight above head (10 count), back to weight in lap (10 count)

Recover. Rinse and Repeat

Upright Row X 15 OYO

Bicep curl X 10 each arm OYO

Tricep Extension X 15 OYO

Plank when finished. Reverse and Repeat

Mosey back to where we started. Talk about Everyday

LBC’s X 25 IC

Russian Twist X 10 IC

Mountain Climbers X 25 IC

LBC’s X 15 IC

Merkins X 10 IC

Shoulder Press X 10 IC

Announcements – Joe Davis Run this Saturday – SIGN UP!!! Dredd Lead workout on January 24^th

Talk About Love and Jesus’s Love for us. Difference between being good at something and excelling is loving what you are doing.

Prayers – Boeheim’s ankle, Troops that Cake Boss’s brother has been in contact with, those that are still injured.