Disclaimer was given….and needed!

A little mosey to start off, with butt kickers, high knees, and karaoke. Circled up for SSH, windmills, Moroccan night clubs (we missed Kielbasa’s dance club beat), peter parkers, parker peters, and mountain climbers.

Then we got started……

Started at the parking lot then notice that a F3 fairy placed cones at all the light posts with exercise written on them, it was magical. At each light post we did 20 reps of each exercise, then ran to the next light post. Due to time constraints we were only able to get a 5 count in on the way back.

Side Lunges
American Hammers
Overhead Press
Curls
Burpees – yep 20
Rows
Kettle Swings
Flutters
Lunges
Clean & Press
Sit & Press
Plank Rows
LBC
Merkins
Clean, Squat, & Press – a crowd favorite

We had a few minutes at the end so we decided to not waste any time so we got a few ab exercises in. Flutters, Boats and Canoes, and more American Hammers all with the kettle bell!

COT, announcements, prayers, and praises. Discussed the theme of maturity and what we can do be aware of the many ways we are immature on a daily basis.

I had a good time in my second Q session, thanks for the opportunity and thanks for everyone pushing me to be better!

Received a text from Chicken Wing yesterday afternon asking me if I was good to go for Tomahawk this week.

I HAD NO FREAKIN IDEA!!! So Thank you to Chicken Wing for the reminder (shameless Plug for Site Q’s – make sure you are checking with your Q’s each week to remind them of their responsiblity to Q so we don’t have another #savetheSquatch )

9 showed up at Tomahawk for a semi-professional beatdown from YHC. Disclaimer given and off we went.

The Thang

Slow Mosey up the car loop with some butt kicks, high knees, and Toy soldiers while Java came rippin in hitting the 3 wheel motion. Back to parking lot for COP:

20 X SSH
10 x IW
10 x Windmills
10 x Slow Merkins
10 x Mountain Climbers
10 x Peter Parkers
Plankarama

Grab the bell at head to light pole where a dry erase board and deck of cards had been placed earlier. We would do 4 cards worth of exercises and then run a recovery lap and then draw 4 more. Keep going that way until we finished the deck.

Hearts – KB Swings
Spades – Squats
Clubs – Triceps Extensions
Diamonds – Clean And Press
Face Cards (Jack, Queen, King) – 5 KB Burpees
Aces – 20 American Hammers

Made it through the deck (although we skipped the lap twice) and then finished with 30 seconds of LBC’s.

Announcements – 1st F and 3rd F convergence this Friday at Harris Teeter near Baxter/Eternal Church offices

Prayers – sick and hurting, followers of Christ that are oppressed around the world,

Moleskin
1. Thanks to Chicken Wing for the opportunity to lead this morning. The regulars noticed it was much quieter with Birdcage not there.
2. Get on Twitter and follow @F3SPEEDFORNEED Awesome thing that our SOB brother JRRTOLKIEN is trying to get started with F3’s involvement. Last I checked they already have enough money for 3 wheelchair racers.
3. If I had failed to show up this morning we would’ve had #savetheShanks My version would’ve had Dark Helmet doing 10 burpees for every like on #savetheshanks With Friends like me, Dark Helmet sure doesn’t need any enemies. Probably doesn’t have any enemies anyways, too nice of a dude #bromance
4. Some of the best workouts I’ve been to over the years have been the simpliest. Thanks Maximus for this idea a couple of years ago. Modified it just to make it a little bit different and a lot more awful. 4 jacks in a row = no Bueno

Til next time (tomorrow at Coliseum, you’ve been warned if you’ve gotten this far)

Longshanks out!!!

When it is time for a Q, YHC likes to go through some BBs, mental archives, to put together something creative. What starts with a seed, turns into a full blown workout plan with a little thought. With May’s theme on maturity, YHC wanted to start the month off right by tying in the theme to the workout plan. With that, everything was based on 24 or 12….with the subtle, not so subtle, or may be not even a good time into maturity, but the point was that no matter how old you are, each life situation requires maturity. You could be 70 and not be mature about a situation or you could be 10 and very mature. This paradox had me thinking that it is based on how you mentally approach a situation and wether you have the life experience to be mature in the moment. I guess what I am saying, age may have something to do with maturity, but more importantly it is your state if mind that you bring to the situation. Be aware, prepare by recognizing your strengths and weaknesses and continue to grow in your mental faith each and every day.

With that, we had a lot of fun today.

Mosey around the school, stopping at the backside for COP.

Smuft jacks x 24
Slow count merkins x 12
Mountain climbers x 12
Peter Parkers x 12
Parker Peters x 12
CDDs x 12

Mosey to grab your bell from the parking lot. Back track to the playground for the main course of pain.

A series of KB exercises was had, head to toe, 12 count on each exercise.
Curls
– Burpee Clock, 1, 2, 3, 4
Presses
– Burpee Clock, 5, 6
Tricep Extensions
– Burpee Clock, 7, 8
Low Slow Squats
– Burpee Clock, 9, 10
KB Swings
– Burpee Clock, 11, 12

Really not sure if that was the exercise list, count, or whether we did multiple, but I do not the burpee clock was not fun and this workout killed us.

Mosey to COT

Prayers and praises.

BOM.

Little did Sasquatch know the stir, buzz, commotion, you name the buzzword, it applies to the twittah machine this past 48 hours. We put out an APB for the Squatch Sunday for Q confirmation and he remained elusive even though he was in mental prep for the killer beatdown he was going to lay upon us in the days leading up to Monday. Well, a miss of the Q and a “I’ll do 10 burpees for every like” put the nation into full motion. At first it was ok, a few hundred burpees, thats cool, but 3k, that becomes excessive. Well, we have a plan in store to work those burpees off, but not sure it will happen prior to Sasquatch crushing them out! True respect.

YHC was given the opportunity to Q in the Sasquatch hiatus, and hope YHC did not disappoint. 12 PAX in total had a great time and as always thanks for the opp to lead.

Mosey around the parking lot with high knees, butt kickers, shuffles, and karoke.

Circle up

Warm Up all IC
SSH x 20
Slow count Merkins x 12
CDDs x 12
LSS x 20
Windmills x 12

Grab the bell for the main course and head to the lower light post about 1/4 mile away.

Drill bits at the 4 light poles with carrying bell in between
6-12-18-12 (Omaha, 24 was not gonna work) rep Curls on each arm with each progressive pole adding reps
PAX led ab lab, 2 pax at the end of a circuit
4-8-12-16 Shoulder press
PAX led ab lab, 2 pax at the end of a circuit
3-6-9-12 KB Merkins
PAX led ab lab, 2 pax at the end of a circuit
4-8-12-16 KB Swings
PAX led ab lab, 2 pax at the end of a circuit
3-6-9-12 KB Burpees
PAX led ab lab, 1 pax at the end of a circuit

Mosey to COT.

Prayers and praises.

BOM.

The day, Monday. The temperature, mild. The previous days Jalapenos, a bad idea. I called the battle cry for the ORIGINAL kettle bell BOP and there was no shortage of takers. Today there was something different and strange on the horizon. What could this wonder be? Wait its coming in closer now…… its a…….its a…….. terrible idea. Yes that’s it, lets make the BOP even worse than ever.

The Thang

disclaimer, no fng (note to self I should say new guy otherwise they wouldn’t know if they were an fng or not), and we were off

Quick mosey around DBES parking lot then to some imperial walkers, windmills, a merkins with a little yoga flair and we were warm. Mosey, with bell, to the rear road running parallel down the back of the school. Here sanity left the building….

There was no secret and everyone knew we were doing the BOP. What they hadn’t prepared for was YHC being an idiot. “Partner up” I commanded. Puzzling looks crossed the crowd. I continued with instructions, Ok guys see these 5 light pools…. a groan crossed the crowd. While your partner is working through the exercise you are running pole suicides. Start with one poll then back to releave your partner. After partner 2 returns from poll 1 go to poll 2, so on and so on.

In short we did almost 3 miles while doing:

200 swings, 100 curls each arm, 200 tri extensions, 200 goblet squats, 200 Russian twists (yes with bell), 200 lcb with kell

Surprisingly the chatter was low, go figure right!? We all got stronger though the suck. Everyone was mad. I don’t care. I am here to make you better. Suck it up butter cups.

COT Prayers for family, friends, and country

Till we meet again- Birdcage

YHC showed up to The Tomahawk to find a few HIM already defeating the day and waiting to post for a little kettle bell.  When the digital watch hit 0515, we had 6(…the other 2 will come in).

Now your YHC hasn’t posted to a non-running or non-ruck workout in months and was posting for only the second time since the P200.  Preparing for my Q required dusting off the Qskill set and counting on the pax to support the Q.  I wasn’t disappointed…

But first, let me give a shout out for BACK BLASTS.  To prepare, I looked no further than previous Tomahawk back blast to find some material that I liked.  Fortunately Chicken Wing Qed up a goody a few weeks ago. So if my BB has a little CTRL+C, CTRL+V, the work is cited.

Post a brief disclaimer with no FNG’s present…we moseyed without out our bells..

..towards the back of the school to warm up with some butt kickers, high knees, karaoke left and right, and finished up with some left and right shuffle.

6 of us circled up for some COP warm up…quickly to find 2 catching up from the parking lot. I’m not sure how they found us as the AO was not well lit at this hour. I’m glad they do so they could enjoy…

• 25 SSH IC
• 10 Windmills IC
• 15 seal jacks IC
• 15 mountain climbers IC
• 10 merkins IC

With COP done, I thanked Birdcage for keeping the count as the pax where a little voice shy at this point. That quickly changed when we mosied backed to our bells.

The real thing brought the uggs and the ohs out.

Thank you Chicken Wing.  We picked the bells up and mosied down to the starte of the LONG school driveway.  When all were present, the plan was announced.  The 10 poles we passed are our markers.  At each pole we’ll, based on odd or even, we’ll perform the following:

Odd poles – 10 Burpees (w/o KB), 20 KB Swings, 30 KB squats
Even poles – 10 right arm merkins on the bell, 10 left arm merkins on the bell, 10 KB curls each arm, 10 KB shoulder presses each arm
repeato up to pole 10 carrying the KB between the poles.

Now, on paper I thought this was nothing. Little did I know.  We muscled through the first 5 before a 10 count was called out. Thank you birdcage and drop thrill. We then continued to the 9^th pole. Patton assisted me in counting the poles and advised me that were pretty much done. Looking at my watch, I agreed but not without having Patton (Socrates 2.0), agree to call out some merry when we get back to COT. He accepted.

Back by COT Patton led us in:

• V-Ups, in a silly fast cadence count only manageable by a teenager
• Freddy Mercuries IC
• Crunches

NMM

• Pax were awesome today. Greatly appreciate their support as I got back out there and Qed. Couldn’t of done it without you.
• Great to see the 2.0’s out there. These young men are the future and each time we get to pour a little bit of leadership into them I believe it also fills us up as leaders
• Theme of the month – Sacrifice. YHC shared a little of his own take on sacrifice.  Simply put, sacrifice starts early in the morning, leaving the comfort of ones better to step out onto the pavement to get better to only prepare our bodies, hearts and minds to live third. To get uncomfortable so that we’re prepared to comfort and support our M’s, 2.0’s, family, friends, co-workers.
• Socrates and Drop Thrill picked me up on the theme and shared the reminder of the sacrifice that Jesus made for us all. Very fitting as we’re in holy week.
• Getting better….Pindrop shared with me that even though my work was copied (only partly, BTW) from a few weeks ago, he felt better and stronger today. He wasn’t gased on the burpees even though he was leading the way the entire time. He’s getting ready for a few big races and if I can, I’ll EH him into the 4/28 Go Ruck Tough.
• Drop Thrill is saying goodbye to 44 and hello to 45 this week. Happy Birthday.

Announcements:

Check up on the newsletter… a lot going on. We don’t want to miss out.

Prayers

• Marriages, Marriages and Family.
• WhatDid’s co-worker took her own life. Prayers for her family and three beautiful daughters she left behind.

WhatDid…Out. SYITG

16 was the total of HIMs to post at The Tomahawk. What was in store for the brave men unfolded before their eyes throughout the workout. A tag team of Geromino to get the blood flowing and soreness kicked off was followed by YHC with just a few simple exercises that seemed to never end.

We had a pre run arranged by Sauerkraut…I heard today that he is looking to step up as The Fort pre-run Q. He may arrange it, may not, he may post, he may not, but one thing is for certain there will be A LOT of mumblechatter on the topic.

Geronimo takes the helm and leads us in a warm up COP style.

Usual suspects were worked through to get us ready for “The Death Star” not sure if Geronimo named it that, but hence for it so shall be called.

KBs swings in the center and roughly 10 stations around the middle with writing that took me back to a nice bistro. You know all of the fancy chalk trying to sell their wares. Well Geronimo was selling his wares with a KB…very enjoyable. Not exactly!

So the pax broke up, some went clockwise, others not in the same direction which made for a good time. KB pass throughs to the center and overhead KBs to each station.

10 stations or so of varying degrees of difficulty and after a round of the Death Star, it was turned over to YHC.

Pretty simple. Partnered up, catch me if you can with 10 merkins on the catch all the way from the parking lot to Doby’s Bridge. Once at the end, turned around and gathered at the stop sign into the school.

With partners, did 10 KB derkins on each arm while other partner was holding feet on the back in plank. Switchero and repeat.

Mosied to white sign….light to light would have been fun.

KB merkin crawls. What is that you ask? A whole lotta goodness and it a time killer. About 15 yards or merkins on one arm, then cross the bell while crawling to the opposite arm and do a merkin. On and on until you wearily crawled to the light post. I saw a lot of throwing of the bell, or a huge push…210, 220, whatever it takes.

Finish with a catch me if you can to the COT. 2 minutes of mary.

COT.

Prayers and announcements.

Thanks for the Q men and always great to share the Q. Let me know if you want on the schedule and we will add you on.

We have What Did on Q this upcoming Monday for his KB VQ. Doctors have cleared him and we will support his return to action.

The lights kept on a comin’ this fine Monday morning.  YHC feels the energy with each and every PAX that makes the pledge to get out of the fartsac each and every day.  Truly inspiring and so very fortunate to have such a great group of men to keep each other accountable.

PSA.  While YHC was stoked, I have to remind myself that my M does not like me fumbling for my alarm, clothes, making coffee which has a beep once it is finished brewing all at 430AM.  Translation, plan ahead, roll out of bed and have your stuff prepared the night before and be as quiet as you can.  Happy M = Happy household.

Disclaimer was laid and we were off.

Mosey around the parking lot w/o bells…running, shuffling, high knees, butt kickers, etc.

Wound up at the back side of the school for COP all IC.

Smurf Jacks x
Charleston Seal Jacks x 20
Peter Parkers x 20
Parker Peters x 20
LSS x 20
Windmills x 20

Mosey back to the lonely KBs and grab and continue on with the chosen weights to the front drive of the school entrance. You may have noticed that we past 9 light poles, 10 if we count the one by the bells. Well, we are going to visit each on on the way back.

The Thang
Odd poles – 10 Burpees (w/o KB), 20 KB Swings, 30 KB squats
Even poles – 10 right arm merkins on the bell, 10 left arm merkins on the bell, 10 KB curls each arm, 10 KB shoulder presses each arm
repeato up to pole 10 carrying the KB between the poles.

Dark Helmet was his normal lively self. He may have won the prize for heaviest bell, but we sure knew about it. He seemed hangry that fine morning 🙂

Great 2ndF throughout.

After 10, we had a few minutes for Mary.

COT.

Prayers were laid down. Thanks for the opportunity to lead.

7 PAX defeated the fartsack and made it to Tomahawk for some kettlebell pain. What they didn’t know is the layers and layers that make up Cake Boss and his playlists that include Viking Metal music….if that is considered music.

Quick disclaimer and one liner of how we should never take advantage of each day we have.

Mosey around to back of school

• High knees
• Butt Kickers
• Karaoke L/R
• COP at back entrance
  • Side Staddle Hops
  • Squats
  • Merkins
  • Imperial Walkers
  • Peter Parkers
  • Sumo Squats
• Mosey around back to DA Bells

The Thang:

4 sets of exercises 15-20 reps and a suicide run at end of each set of 5

Flutter kick
Russian twist
V up
Hello dolly
Leg raises

Lunge
Squat
Right leg
Squat figure 8
Left leg

KB Swing
Shoulder press
Upright row
Bent row
Lat raises

R/L Curl
Concentration curl
Tri extention
Skull crushers
R/L Curl

So was a solid morning and great fellowship. I think the music added something….not sure what but was good.

Was great seeing Sauerkraut  out for 2nd post! Nice work!

Thanks Chicken Wing for the Q….a privilege and honor sir!

Get Better each day and its not all about you!!

Cake Boss