Helmet led a significantly socially distanced workout for the PAX. I have forgotten one of the PAX, but I cannot remember who…
Somehow we ended up doing 50 of everything because someone might have been 50 years old. Not sure on this logic, but PAX embraced the suck and did it anyway.
Well, Omaha is something we have for a reason. One PAX was at the wrong location, but arrived in time for a late start. There was plenty of fellowship, albeit at a distance. There was acceleration and shared leadership, albeit at a distance. In the end there were 4 PAX that entered the gloom, shared some lifting of heavy things and then prayed together, all at a distance.
These strange days have led to many alternative approaches to 1st F, but there is something to be said about proximity, even while at a distance.
Be careful when you reach your direct messages. You never know what they will lead to. Just kidding.
JWow reached out and I happily signed up to Q today for my first virtual/Zoom Q at Armory. We talked a bit about my mom, some her favorites, her mental illness and then on to more general topics of mental health.
As I mentioned today, get help if you need help. I am here for you if you need help. You can reach professionals at 1-800-273-8255.
On with the show!
For our first two rounds of exercises, the number is pulled from something regarding my mom:
Elvis and Ricky Nelson were two favorites of my mom and these are some stats about them…
Elvis – Born 1935 – Passed away age 42
Elvis – 33 #1 singles
Ricky Nelson – Born 1940 – Passed away age 45
Ricky Nelson – 14 Top 10 singles
35 Kettle bell swings or Calf Raises
42 Goblet squats or regular squats
33 Curls or Big boy situps
40 Skull crushers or Moroccan night clubs
45 Flutters
14 Turkish getups
Mom was born 1945 – Passed away 2014
Mom and Dad were married 49 years
Mom was 69 years old and passed due to kidney failure caused by long exposure to mental health medications
45 American hammers
14 Cleans or Flying squirrels
49 Merkins
69 Flutters
Next we talked about the following:
20 veterans commit suicide every day.
77% of suicides are male.
10% of men experience daily depression or anxiety (reported)
36% of psychological referrals are for me.
20 Lawn mowers
77 Rosa Lita’s
10 Burpees
36 LBCs
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Thanks JWow for the chance to lead. I can’t wait until we are all back in the literal and not virtual Gloom! Make yourself and the world a better place today.
The Thrill is gone!
Warmup:
Short mosey
10 SSH
10 Mountain Climbers (slow count)
10 Parker Peters
10 Peter Parkers
Honeymooner–>DownDog
10 SSH
10 Imperial Walkers
10 Hillbilly Walkers
Short mosey
The Thang: alternating with Kettlebell Swings
20 Merkins
10 KB Swings
20 Merkins
15 KB Swings
20 Merkins
20 KB Swings
20 Merkins
25 KB Swings
Short mosey
20 Goblet Squats
10 KB Swings
20 Goblet Squats
15 KB Swings
20 Goblet Squats
20 KB Swings
20 Goblet Squats
25 KB Swings
Short mosey
20 Flutters w/ bell in the air held
10 KB Swings
20 Flutters w/ press
15 KB Swings
20 Flutters w/ bell in the air held
20 KB Swings
20 Flutters w/ press
25 KB Swings
Short mosey
20 Cossack Squats
10 KB Swings
20 Cossack Squats – with bell
15 KB Swings
20 Cossack Squats
20 KB Swings
20 Cossack Squats – with bell
25 KB Swings
Final round to get to 100 of each exercise and 300 swings
20 Merkins
20 Goblet Squats
20 Flutters – bells in the air
20 Cossack Squats – w/ bell
20 Kettle Bell Swings
Add 20 burpees for @Slash at the end…..Ain’t nothin’ to it, but to do it.
PAX all worked in isolation today and at different times of day. I’m glad I got this in before the sun came up. It brings on a sweat. Motivation in isolation will dip before the 3rd, 4th, or final round…but knowing other PAX in the Fort were getting after it, kept me focused.
Stay safe during the COVID-19 outbreak. And do your part to slow the spread.
Welcome and quick look around no FNGs- Quick disclaimer- 12 got out
Grab your bells and lets roll for a mosey to an area of the parking lot with a little more light.
Circle up for a 5-10 min of stretching/ Broga
Mosey up entrance hill to get blood pumping.
Exercise 1- Kettlebell swings (1 or 2 arm depending on weight of Bell)
12-10-8-6-12 do 10 big boy sit up in-between sets.
mosey to bottom of hill and back.
Exercise 2-snatch to overhead press.
12-10-8-6-12 Alternating flutter kicks in between sets
mosey
Exercise 3- Goblet squats (you know the reps now)
Rosalita in-between, mosey
Exercise 4- alternating curls- American hammers-
Mosey to COT- Hold plank until 6.
announcements-
prayers and praises- fellow Pax with injuries and health concerns, marriages, Airborne son being deployed, safety and well being of our country.
Appreciate U-Haul inviting me to Q.
Boss Hogg threw out a challenge to see how many PAX would show up at the Ballroom. As usual, the PAX did not disappoint. 39 was the count.
Boss Hogg arrived in his all white Q outfit. Disclaimer was given. A quick message was given about the power of being an influencer. PAX were reminded to always pick up the 6 and to encourage the guys around them.
The Thang:
Mosey to the center of the football field for a quick warmup:
Next was a Guillermo 1-2-3 (Dora’s little brother). Similar to a Dora but PAX break up into two groups instead of pairing off in partners. All exercises are done in cadence with a focus on form, not speed.
Exercises were:
The other group started at the goal line, bear crawled to the 20, ran to the 50, did 1 burpee, and returned to the goal line. Teams switched back and forth until all exercises were complete.
With the remaining time, the PAX moved to the track for some large dice fun. One die contained the name of an exercise on each side. The other 4 were used to determine the count. Dice were rolled, exercises were done, and the PAX moved 1/4 of the way around the track. This was repeated until the group had moved all the way around the track.
Time was up and the group headed back to COT. Announcements were made. Prayer requests focused on physical healing and marriages. Due to the overwhelming support from the PAX in attendance, $1,000 was donated to Classroom Ready.
A great reminder to all PAX, don’t just be influenced but go out and be influencers!
YHC was called of the bench to help Q the Armory within a 24 hour notice. Always a pleasure to dish out the pain with iron! 9 PAX posted after the yeti, TClaps to Fishsticks for posting after completing the Yeti
COP with a few of this and a few of that, then mossy over to the middle parking lot area for the pain.
20 reps of the following then run to the end of the parking lot and back
Squats, Overhead Press, Upright Row, KB Swings, Bentover Row, Curls, Skull Crushers, Chest Press
We got 3 rounds in, then did one more round of 10 reps.
20 reps of the following – 2xs, then run
LBC, Flutters, American Hammers, Big Boys
Mossy to COT
Thanks for the opportunity!
Trucker
Was expecting a wet one this a.m. and while the rain held off a bit, as predicted, we were blessed with an abundance of water from the sky.
Got to the site early to setup shop and hide coupons from COT view. Jwoww happened to drive past the secret location on his way in and the tires were compromised.
Quick disclaimer and off we went for a mosey down to the entrance of the field, circled back around to COT for a warmup.
We then moseyed to 1 of 3 pain stations for the main event and fired up the playlist.
DMC – Duck Walk, Merkin, Crawl Bears
Had cones spread 15ish yards apart explained the exercise; Duck walk w/ KB to first cone, 5 merkins, crawl bear back to starting position. Rinse and repeat bringing your KB to the next station and increasing merkin count by 5. Uhaul in his brilliance asked whether we were going to the 4th cone, of course, why would it be there otherwise?
After the 2nd round, you start feeling the impact of merkins and crawl bear. #shoulderstrong
After we wrapped up, the first station, off to the 2nd.
Partner up P1 run with tire to 2nd light post and return serving as the timer. P2 complete exercises on board of pain. Each partner execute on exercise, rinse and repeat through exercises. Walked through exercises and asked Bird Cage to demonstrate Hay Makers as I failed miserably at The Hive last Friday. This is about when the rain decided to appear.
Exercises in order:
Sadly, running out of time, we were unable to move to the 3rd painstation, packed it up and headed back to COT for a finale.
Perfect song to end the workout, while in plank position:
With 2 minutes to spare, suggested Burp & Squat increasing reps by 1 to 5. 1 burpee followed by 1 squat and so on. That was met with minimal enthusiasm and we made it to 4 by time.
Always enjoy the solid mumblechatter at this AO, makes embracing the suck that much more enjoyable. Thanks 3D for the opportunity.
Video evidence below:
Block Party 2/18/20
Warm Up
Mosey to playground
partner up- 2-3 rounds of each
Stairway to Heaven
Great group of PAX today. The mumblchatter was quality. Solid work by all. Thanks Esso for the Q!! Honored to lead💪🏻
The gloom was strong this morning with rain falling consistently throughout with 6 lonely HIMs fighting through…
After no warmup the crew moseyed down to the track for instruction and directions…
The basis of the workout will be partner work with one person running 200M before doing the following exercises: 25 Mountain Climbers, 25 Plank Jacks, 25 Squats, 25 Merkins, 20 Lunges, 10 Bear Crawls after each exercise PAX runs the remaining 200M back to the start where their partner has been doing the following: SSH, Flutters, SSH, LBCs, SSH and Hello Dolly.
While any one of those exercises seems Moderate, when done in between 200M runs it becomes very Noderate…
The PAX returned to COT with 3 minutes to spare so we went around the circle for some Imperial Walkers, Hillbilly Walkers, Merkins, Sumo Squats, Cherry Pickers and finally a few Windmills…
After some announcements, prayers, praises and a ball of man prayer, the heavens opened up and the PAX scurried back to vehicles and home…