14 total at The Hive. 10 PAX for the KB workout
Maximus and Spiderman did a foot rehab ruck workout
L-Train and Hardwood did a murph (I think just for the sake of running laps around us at the end to get that second mile) Trucker was very tempted by the Murph.
YHC put together a playlist of mostly EDM and some acoustic music that mimics a NYC basement danceclub DJ set list. Not my typical listening, but it kept the tempo active. Music for an environmental purpose more than music for listening. (kinda like those at that trendy corporate office…there’s no way sitting in those is comfortable).
T-Claps to Uhaul for the playlist inspiration and his help manning the speaker. Having the song list assisted my pacing for the workout.
Warmup:
SSH
Burpee
Windmill
IW
HW
2 Burpees
Suitcase carry to other end of the parking lot
3 Burpees
Suitcase carry back
Thang: 1 step forward, 2 steps back
5 reps
6 reps
4 reps
5 reps (this is where it felt depressing to be back where you started)
3 reps
4 reps
2 reps
3 reps
1 rep
2 reps
35 total
Set 1:
Cleans (5 each side)
Single Leg Deadlift (5 each side)
Suitcase carry
4 burpees
Suitcase carry back
Set 2:
One Hand KB Swings (5 each side)
Merkins one hand on the bell (5 each side)
Suitcase carry
5 burpees
Suitcase carry back
Set 3:
Snatch (5 each side)
Goblet Squat (5 total)
Suitcase carry
3 burpees
Suitcase carry back
Set 4:
Manmakers (5 total)
Renegade Row w/ pass through (5 each arm)
We did not finish the full set
Some seated yoga stretches
Highlight was when Trucker left to go closer to Spiderman’s speaker and avoid the club music, but still did our exercises. #LovedIt #DontHateThePlayerHateTheGame
NMM:
This year, with my students, has felt like 1 step forward, 2 steps back. They’ve made gains in one area only for me to discover deficiencies in another area (I think due to online classes or atrophy from the COVID shutdown). However, this workout proved that when we go 1 step forward and take 2 back, we can still accomplish a lot. I’ll keep working on 1 step forward from wherever we are until there are no more steps to take.
Thanks Airborne for the opportunity to lead. I’m always amazed at how much further I’m willing to push at a workout when I’m the one leading. There’s a metaphor in there somewhere; I’ll work on fleshing it out.
Also I struggled with numbers while tweeting this morning.
@F3theFort 12 at #theHive. 8 🛎️, 2 🎒, 2 murph. We took one step forward and two steps back until we ran out of steps. While we didn't cover much ground, we got a lot done (782 calories via my heart rate monitor). Thanks @JimEubanks12 for the opportunity to lead. pic.twitter.com/f7ghrdsOlL
— Justin Isenhour (@jisenhour) October 8, 2021
—
Band Camp dismissed
13 PAX today in the sweet spot of the year when the gloom feels about perfect
Warmup:
SSH
1 burpee
MC
Peter Parker
Parker Peter
2 burpees
Little yoga
Monkey Humpers
We were pretty mobile today with a farmers carry between stops
5 stations
Station 1:
Swings 20
Merkins 20
2x
Station 2:
Snatch 10
Split Squat 10
2x
Station 3:
Rows 10
Overhead Squat 10
2x
Station 4:
Single Leg Deadlift 10
Manmaker 10
Station 5-rotation with 13 guys
Overhead press
Merkin
Goblet Squat
Pullup (option to be weighted 20lb)
YHC called up an down.
Then we returned hitting each station again. (modified reps for time to reach COT at 0600)
Grip was pretty shot at the end.
NMM:
Proverbs 12:24
Diligent hands will rule, but laziness ends in forced labor.
We’re not being physically lazy out in the gloom, but I KNOW there are aspects of my life where I am lazy. That laziness forces me into positions I have to work to get out of. For example, not keeping regular track of my finances, or being a lazy parent by allowing something my boys are doing to get out-of-hand. In either of these situations, I’m forced to act because my laziness pressed the situation until I had to respond. And too often, my response is poor. Better to be prepared and diligent in handling the situation.
COT
Prayer for today: Lord, I know I don’t need to constantly work hard in every aspect of my life, but embolden me to be diligent. And make me wise enough to see the difference between “working hard” and being “diligent.”
Praise for one soon-to-be less occupied (in-laws…) house
Prayers for a father-in-law’s impending passing; anxiety over legal situations
Announcements:
F3 Dads every Saturday in June. 9-9:30 WEP
An honor to lead, great to see such a crowd of high impact guys. Every single former site-q from The Hive was present today. Thanks B.O.B. for the opportunity.
Site-Qs:
BOB
Uhaul
Band Camp
Tesh
Longshanke
—
Band Camp dismissed
YHC has been slacking lately and hadn’t posted any backblasts for recent Q’s. So… here is # one of five.
Thunder was rolling early the morning of the 26th, which indicated we would be under cover with our bells. The humidity was high and the PAX were scared. Only four strong HIM showed up to the workout.
Call today’s workout a PT test as it was a repeat of a COVID related beatdown from Band Camp. YHC struggled last year (3/25/2020) through the WOD and wanted to see if acceleration or deceleration had happened since. Luckily, acceleration occurred and YHC felt much better on the second iteration of the Bandcamp WOD.
See below screenshots for the deets. Instead of 20 normal burpees at the end we did 10 Mountain Climber Burpees (Flying Squirrel w/4-count mountain climber) and 10 double burpees (two push ups, two squats).
Punch List out.