It was wet and Friday and the PAX was tired, but like a trusted dog and companion, 5 showed up at The Hive. YHC arrived a little early for some pre-beat down prep and was glad the rain held off. As the PAX got out of their cars and dropped the bells, the sky opened up. Some mumble chatter about getting coffee and staying dry and on and on…..but YHC didn’t let the moaning distract me from the mission at hand. To invigorate male leadership through small workouts to better our families and communities. So with that….we mosey!

We moseyed to football field circle for little warm up

• 20 SSHs
• 10 Windmills
• 20 Imperial Walkers
• 20 Squats

Mosey to speed bump at bottom of drive

• 25 merkins, run to top of hill at Munn Road and back
• 25 wide arm merkins, run to top of hill at Munn Road and back
• 15 diamond merkins, run to top of hill at Munn Road and back

Mosey back to bells for 4square. Four light poles running between….ready set go!

• Station #1
  • 25 Flutter Kicks
  • 20 Russian Twist
  • 15 V Ups
  • 10Hello Dolly’s
  • 10 Leg Raises
• Station #2
  • 26 Lunge
  • 25 Squat
  • 25 Rgt Leg Lunge
  • 25 Figure 8
  • 25 Left Leg Lunge
• Station #3
  • 25 KB Swing
  • 20 Shoulder Press
  • 15 Upright Row
  • 10 Bent Row
  • 5 Lateral Raises
• Station 4
  • 25 R & L Arm Curls
  • 20 Concentration Curls
  • 15 Tri Extensions
  • 10 Skull Crushers
  • 20 R & L Arm Curls

Finished strong with a few more ab moves. PAX did strong and the rain stopped after the warm up.

Talked on Generosity and not just giving of our money but of our time and talents too. Referred to the “First DIg” in the peanut butter jar, or first scoop of ice cream or first slice of pizza or the first taste of fresh beer just opened. The first of all of these are the best!! Nothing like it. The opposite is the bottom of the peanut butter….digging and scrapping and the mayo jar too and the last chip or slice of pizza just ain’t the same. We can all agree on that the first is not the same as the last! Then why when we think about being generous do we give after everything else? Why does God get the bottom of the jar or last slice of our pie…..if at all. Again, this is money, time and talents and we should give our first and best all the time. It is the sweetest and deserving of the one who gave it all for us! Aye!!

Thanks for the Q Longshanks! Humbled and Honored as always.

CB

My plan was to have a theme for March Madness and utilize “4 corners”.  This changed once I saw 4 light poles lined across the parking lot the night before.  Four men posted with me to begin the summer prep work with a lot of curls.  All experienced F3 men so off we went with a warm up lap around the parking lot.  Circle up for warm up all IC – SSH, Windmill, Imperial Walker, Merkin, Plank Jack and then another lap around the parking lot.

The Thang:

Grab the bells and head to the edge of the parking lot in line with the light poles.  A series of KB exercises at the edge of the lot and an exercise at each light pole.  It went like this, all exercises on a 20 count OYO. 1st KB exercise then run to first pole – exercise then back.  Next round 1st &2nd KB exercise run to 1st light pole exercise then to 2nd light pole exercise.  Back to start, KB 1st, 2nd & 3rd exercise run to 1st pole, 2nd pole & 3rd pole complete each exercise.  Back to start and begin 4th round.  By now arms were really feeling it. Once we completed the 4th round we completed a 5th round of all 4 KB exercises again.  Exercises were as follows:

• 1st round KB – Curls                             Poles – Monkey Humpers
• 2nd KB – Curls, Press                           Poles – MH, Merkin
• 3rd KB – Curls, Press, Swings              Poles – MH, Merkin, Squat
• 4th KB – Curls, Press, Swings, Rows   Poles – MH, Merkin, Squat, Dips

Over to the benches for 2 rounds of 20 step ups and 20 dips. Grab the bells and grab some wall for wall sit and negative curls on Q count.  3 rounds of wall sits.  Back to the parking lot for suicide sprints to the 1st, 2nd and 3rd light poles.  Going out run regular and backwards sprint back.  Circle up for a round of Mary around the horn for each Pax to name to pain and count it off.  Time expired and mosey to COT.

Since the Theme this month is focused on Leadership, we discussed the examples of leadership we have experienced in our life and how that shapes the leaders we are today.  We have all had many types of leadership examples from parents, coaches, jobs, mentors and other organizations.  From all our experiences we have seen effective and less effective leadership styles.  I think the best example of a leader is Jesus.  He was a servant leader that led by example and built those around him to be better and not condemning them when they failed.  I asked the Pax to think about the leader they are in their family, job and community and what example are they leaving for those around them and those watching.  Are you a dictator because of your position or are you a leader that will lead by example regardless of the job?

Announcements were made and prayers were lifted.  Prayers for healing, employment and travel.  Thanks to Longshanks for the opportunity to Q and lead a great group of men, all striving to become better men and leaders in our families, jobs and community.

Rebel

Perfect morning clear and 34 degrees

4 strong men assembled

Moved cars and men to JROTC area

Disclaimer

Warmup all in cadence x 10 reps (SSH, IW, WM, IW, Merkins, and MC)

Conducted a test run of “Maltz Challenge”

Results = exhausting

ABS to get us to 0600

COT

Prayer & Praise

BOM

Read your newsletter ladies

NMM

Yes, I know this is supposed to be a kettlebell workout, yes we never really used the kettlebells, and yes you missed a good workout…we will do it again 3/11/16 at #Varsity

Quality #chatter and 2ndF today, these men understand why we do F3

Be a better man today than you were yesterday,

AYE!

CSPAN

So, the PAX probably thought, hmm, Longshanks isn’t on Q, so should be OK to post at the Hive. Oh, no, no no silly PAX. Geronimo has been spending HOURS and HOURS scouring Youtube for the most sadistic KB exercises that are humanly possible. Of course not all are featured every week, but there are always selections mixed in to keep things truly interesting.

Warm Up

It was a bit chilly out. Yep, even I had pants on. Start with a lap around the lot followed by many small laps up the steps by the tennis courts. Not too many PAX so plenty of room for making loops up the steps and down the hill. Repeat until I’m warmed up, and/or Longshanks kindly reminds us that it IS a kettlebell workout. Hmmm…

Circle up for a bit o’ what my ol’ dad called “limberin’ up”

SSH x 20
IW x 15
Windmills x 15
MC x 20
Merkins x 10

The Thang

“I may not be a smart man, but I CAN count to 4.”
Geronimo!

All exercises will be done in groups of 3 with repetitions in multiples of 4. Easy for my frozen, blood starved brain to comprehend. Follow each group completed with a lap around the lot. Like a song only the chorus is a lap and the groans are the verses.
Grab your favorite bell and circle up by the light pole.

Set 1
Good mornings  4x8x12
Clean & Press    4x8x12
LBC                 12x24x36
Lap
Set 2
Standing chest press   4x8x12        12 of these = sore pecs 3 days later
Bent over row              4x8x12
Russian twist KB          8x16x24
Lap
Set 3
KB swings              4x8x12
Tri extensions        4x8x12
Side bends            4x8x12
Lap
Set 4
Prone Fly            4x8x12
Chest Press        4x8x12
Pull Overs           4x8x12
Lap called off on account of time
Set 5
Squat & High Pull    4×8
Rev Lunge Press    4×8       These ones are Pure Awesome!
Figure 8                  4×8

Run back for COT

NMM

A lot of hard work out there on a chilly morn. Not so much that there wasn’t a bit of chattin’ even when we were throwing the iron around. Granite’s only been at this for about a week now and he was looking pretty good. I appreciate those that show up on days like Friday. I took the time to plan something out that seemed like it would be a challenge, and some highly motivated men took me up on my challenge. It doesn’t take a Longshanks to lead a tough workout, and it doesn’t take a Longshanks to perform well during a tough workout. I never lead a workout with the thought that “If I don’t make it hard, then some tough guy out there will think I’m a sissy-girl”. My hope is that if I make it sufficiently difficult and offer motivation while we go, then everyone can walk away thinking “I got something out of that”, yep, even Longshanks. Well maybe that, and a bit of “BE AFRAID if you see that Geronimo has the Q!”.

Thanks Longshanks for letting me fill in, and thanks to those guys that gut it out in the freezing gloom with me.

Geronimo!