Tag: 3D

Smokey VQ

1 Comment

“Final 4” NCAA theme workout to work 4 muscle groups.  Freezing 32 degrees, but we got warm fast!

Tomahawk (Kettle Bell)

 

Warmup: (10 minutes)

  • Side-straddle Hops (25)
  • Windmill (25)
  • Low Slow Squats
  • Moroccan Nightclub
  • Cherry Pickers
  • Jog around the parking lot

Exercise: (35 minutes)

  • LEGS
    • Lunge (1 min) Exercise group A
    • Squats (1 min) Exercise group A
    • Run to the end of the parking lot!
    • Calf Raises (1 Min) Exercise group B
    • Sumo Squat (1 Min) Exercise group B
    • Run to the end of the parking lot!
  • ARMS
    • Curls L (1 min) Exercise group A
    • Curls R (1 min) Exercise group A
    • Run to the end of the parking lot!
    • Skull Crushers (1 Min) Exercise group B
    • Chest Press (1 Min) Exercise group B
    • Run to the end of the parking lot!
  • CORE
    • Big Boy Sit-ups (1 min) Exercise group A
    • Flutters (1 min) Exercise group A
    • Run to the end of the parking lot!
    • Freddy Merc (1 min) Exercise group B
    • Box Cutters (1 min) Exercise group B
    • Run to the end of the parking lot!
  • BACK
    • Kettle Bell Swings (1 min) Exercise group A
    • Upright Row (1 min) Exercise group A
    • Run to the end of the parking lot!
    • Bent over Rows L (1 min) Exercise group B
    • Bent Over Rowes R (1 min) Exercise group B
    • Run to the end of the parking lot!

 

TClap |
5

History at The Hive

Leave a comment

Pulling into the HIVE early to set-up shop YHC was surprised to see 2 cars already there! Rebel was enjoying a few ‘Be Still’ minutes and Geronimo was getting after it in the parking lot with what appeared to be his Ruck. The rainy weather was holding off & it was a perfect 65 degrees-A great morning to be in the Gloom!

The cars kept rolling & rolling in….17 PAX in total

5:15am- No FNG’s so hit the disclaimer and off we went

COP: Mosey to band parking lot and return back.  Exercises in cadence-

  • SealJacks x 20
  • IW x 15
  • HW x 15
  • Windmill x 10
  • Cherry Picker x 10
  • Plank, Honey Mooner-Downward Dog, Plank
  • Merkins
  • Mountain Climbers x 15

The Thang:

Today’s workout was built around the History of the Hive. All repetition #s, exercises & stories shared were specific to this AO.

4 stations here we go:

Station 1- History Lesson- What is the most famous saying @ The Hive? “5 @ The Hive”. The PAX passed the test with flying colors. In honor of “5 @ The Hive” we hit a 5 cone drill Jacobs ladder style:

  • Cone 1) Inch Worm Merkins & Goblet Squats
  •  Cone 2) Triceps Ext & Reverse Lunges
  • Cone 3) Bicep curl w/ Shoulder press & Burpees
  • Cone 4) BackRows & Swings
  • Cone 5) Upright Rows & Fwd Lunges

Kudos to the PAX as they just got after this station. Little time for mumble chatter with the exception of those as they finished Cone 3 with Burpees.

Station 2- History Lesson- How many years has the Hive been an AO? How many site Q’s have there been & who are they? The PAX again pulled together and we went with 3 years (almost 4 years) and 3 sites Q’s- Longshanks, Tesh & BandCamp!

In honor of this we went 3 rounds of the Site Q’s assigned exercises:

Longshanks-Thrusters, Tesh-The Standing Tesh or Bi/Tri, Bandcamp-Swings

  • Round 1: 9 Thrusters, 9 count Standing Tesh, 9 Swings
  • Round 2: 9 Thrusters, 18 Bi/Tri Superset, 9 Swings
  • Round 3: 9 Thrusters, 9 count Standing Tesh, 9 Swings

Station 3- History Lesson- Geronimo’s Gauntlet (This needs to be in The Exicon) 

We did our best rendition of the 2018 Hive version of Geronimo’s Gauntlet. A Pax favorite it was started by no other than Geronimo himself and it goes something like this- *Line up all the Kettlebells lightest to heaviest. One by one, Pax go down the line and perform bent over rows at each KBell. (3 rows each side for time today). The waiting Pax can plank up, Al Gore, etc… With 17 KBells lined up our lats got some serious work. The heavy 40-50lb KBells at the end of the line gave us all an example of how JWOWW, Geronimo & Tesh get after it. Strong work Men!

Station 4- 5:58am and we escaped the planned AMRAP station due to time. Better to be over prepared than not enough. YHC took a moment to read  from the theme of the month and take just a moment to “Be Still”.

COT- Announcements from Newsletter, upcoming events

Prayers/Praises: Rebels 28th Wedding Anniversary. Prayers for all families traveling for the upcoming Spring Break week.

It was an honor to be with the Pax this morning- Thanks BandCamp for the opportunity!

Weezer

 

 

 

TClap |
4

Slow and Intentional at Tomahawk

Leave a comment

Slow and Intentional at Tomahawk 

WarmORama–

Mosey around the full parking lot. Intermittently throwing in toy soldiers, high knees, and butt kickers.

Exercises not necessarily in this order:

Windmills, SSH, Merkins, Imperial Walkers

The Thang-

Everything in cadence slow and intentional (except where noted SC). 

  • Right arm curl 5x
  • Left arm curl 5x
  • Right overhead tricep extension 5x
  • Left overhead tricep extension 5x

20x SSH SC

  • Goblet Squat 10x
  • Right leg lunge 5x
  • Left leg lunge 5x
  • Calf raises 10x

5 Burpees SC

  • Merkin with bell in RH 5x
  • Merkin with bell in LH 5x
  • Bent over row RH 5x
  • Bent over row LH 5x

20 Mountain Climbers SC

  • Shoulder Press RH 5x
  • Shoulder Press RH 5x
  • Carolina Dry Docks w bell in RH 5x 
  • Carolina Dry Docks w bell in RH 5x 

1 lap around the parking lot

  • American Hammers 5x
  • LBCs 10x
  • Kettlebell lateral swings RH 5x 
  • Kettlebell lateral swings LH 5x 

Plank Waterfall

Round of Mary

COT 

Count off 

NameORama

Name the FNG – Welcome Uhaul

Praises and Prayers

 

Thanks for the opportunity to Q Polaroid!

TClap |
9

Go quickly, go alone. Go far, go together.

Leave a comment

YHC was called out of the bullpen this weekend and had to bring a W/O that would make all PAX better.  A little thinking from prior beat down kettle bell sessions triggered moments of past pain that merited being brought out from the archives, so our week started off on the right (or wrong) foot.

11 #HIMs came out on a much warmer morning than prior days brought.  Could it be spring?  An opportunity for perspiration surfaced in YHC’s mind so after all disclaimers were put out, an acknowledgement of the FNG was given and off we moseyed to put the bells in the middle parking lot and circle up nearby for COP:

COP (all in cadence)

Morrocan Night clubs X 15, forward little arm circles X 15 and backward little arm circles X 15

SSH X 30 – varying speeds

Imperial Walkers X 15

Low slow squats X 15

Merkins X 12

Honeymooner, Salutations right and left, 6 inch hold (a curiously slow 10 count was delivered by one of the PAX – crowd pleaser)

Mosey around the A/O and back to the bells for the next round:

Main Event

Part of getting better and sharpening involves pushing limits and stretching comfort zones.  Prior to the W/O, YHC sketched out 3 exercises that the PAX were to repeat, as many rounds as they could, for 10 minutes.   They were:

15 Swings, 10 Goblet squats, 5 shoulder presses per arm – chalk was generously provided (by YHC’s 2.0) for PAX to keep their score and track progress (more to come on that).  After 10 minutes of hard work, decreasing mumble chatter as time elapsed and more sweat than anticipated, PAX finished, YHC called for a few 10 counts and, together, we took a “recovery mosey (couldn’t let the heart rate drop too much)” around the A/O coming back to where we started for……..yes……round 2: U versus U.

Rinse and repeat for 10 more minutes, PAX were challenged to do better and all responded.  Sweating ensued and work was done – all in the name of getting just a little better than before.

When time was called, YHC called for a “recovery” bear crawl to the inner curb and a “recovery” crawl bear back to the kettle bells where PAX gathered their belongings and wobble moseyed to COT for a little ab work…………but just a little.

All I/C and with bells (except the protractor)

American hammers (D/C) x 12

Flutters (D/C) X 12

Protractor at varying angles (10 degrees was the crowd favorite) with a few 10 counts at different points…….but just a few.

30 second body destroyer to finish……just because.

Transition to name-o-rama and COT:

Announcements – Paradise reading center Monday & Wednesday of this week – 4:00 Bethlehem Baptist Church.  G-Fit this Saturday at 3:00 – Steele St. park.  If you feel called to serve – do it.  Read your newsletter.

Welcome FNG – Bo Knows

Prayers – For those traveling on spring break.  Slow down and let those in a hurry pass.  Stay present and safe in life’s harried moments.  It can wait.  For injured PAX and those on the road to recovery. For all unspoken needs known to the silence of our hearts and Sky-Q alone.

It is always an honor and privilege to lead a group of #HIMs in any workout.  YHC hopes the invitation comes around again as today’s 45 minutes were inspired by different #HIMs in YHC’s life who have made me better than I could ever be on my own.  Leading today reinforced, once again, that we all sharpen one another by pushing past our perceived limits and stretching our threshold for discomfort and pain and that the reward of improvement is well worth the work put in.  So…….DO THE WORK!

My thanks to JWOW for the opportunity.  Looking forward to getting better with all of you……one day at time.

Cyclops

TClap |
5

Jammin’ at The Hive

Leave a comment

You know how I roll…there will always be music! 17 guys came to The Hive to jam with me. 90’s Alternative all the way! I pulled up at 5:10 and saw 3 cars in the parking lot, told my co-pilot Dangerfield that we had at least 6 guys working out this morning and was excited about that number. By the time I finished setting up my circuit, 6 more cars had driven in to the Fort Mill High Schools parking lot. At 5:15, I was talking to 16 HIM about how important it is to modify if something I suggest/do sounds crazy. We moseyed with our bells over to my setup where we immediately got into some…

Warmup
25 SSH
15 Hillbilly Walkers
15 Merkins
1 Round of Name Shoutouts while we Planked (I always like to know who I’m working out with in the dark!)
1 Lap around the the parking lot ending back at the bells for…

The Thang
I had 10 parking spaces setup with cards calling out an exercise. We doubled up in most of these spaces and did AMRAP for 1 minute in each space. The exercises were:
Big Boy Swings (regular swings with a 40-50lb bell)
Plank Pull Thrus
Slam Ball (this seemed to be liked and most said they had never used a slam ball. Holler if you Q a gear workout and would like to borrow it.)
Half Kneeling Cleans
Half Kneeling Shoulder Presses
Man Makers
Lunge Pass Thrus
Tall Kneeling Curls
Big Boy Situps – Partner Bell Pass

After we each hit every space we took another lap around the lot. When we arrived back at the bells we flipped over the notecards to find a few new exercises on the backside and completed Round 2. Those exercises were:
Big Boy Swings
Slam Ball
Jump Rope
Turkish Getups
Calf Raises w/ Bell
Half Kneeling Halos
Box Cutters with Press
American Hammers
Goblet Squats
Big Boy Situps – Partner Bell Pass

After Round 2 we took another lap around the lot. Total running was about .75 miles. We finished with a set of SSH, 1 for each Pax, and then moseyed back to cars for COT.

Announcements:
Yeti
Joe Davis Run
Sweet Tooth Run

Prayers & Praises:
YHC is officially down 30lbs since joining F3 – Thank you Brothers!
An F3 brother helped his son enter rehab – praise for his son’s open heart and ears, prayers for strength to finish
Drug epidemic in York County
Health – Flu is still spreading like crazy
I always ask our Lord to open our eyes and hearts to help us see what he puts in front of us. We are given opportunities everyday to be HIS hands and feet. Do we see those opportunities?

Thank you to Band Camp for the opportunity to Q at The Hive. It will forever be my pleasure.

IF YOU Q A WORKOUT…GET YOUR BACKBLAST UP!

~Polaroid

TClap |
18

The Armory: Envelope Notes

Leave a comment

A lucky 13 PAX gathered in the not too cold late-January gloom for this rendition of The Armory.

Set the disclaimer into motion and the PAX soon followed moseying over to the far side of the church parking lot.

Warm Up:
Windmill x10
SSH x35 (sparked up Trucker’s legendary mumble chatter)
Mountain Climbers x10 (fast count)
Down Dog –> Honeymooner
Mountain Climbers x10 (fast count)
Down Dog –> Honeymooner –> Down Dog –> Standing forward bend (SFB)

Mosey towards bells but then right turn to the back side of the church

Imperial Walkers x10
Hillbilly Walkers x15
Merkin x 10 (slow count)
Down Dog –> HM –>  DD –> SFB

Mosey to bells

The Thang:

Circuit of:
Goblet Squat x20
Upright Row x12
Merkin x10 (modified to manmakers in the 2nd set)
Romanian Deadlift x12 (this was a lot)
Split Squat x8 each side (lunge isolating the reps to one leg before moving to the other side)
One arm press x8 each arm
Kettlebell Swings x20

Mosey a little — 8 snatches (each arm) — rinse and repeat.

At Trucker’s suggestion, we utilized the bell during the Merkins by modifying to 10 Manmakers. I’m not 100% sure that’s what he meant, but his input was helpful.

We made it through 3 sets. Somewhere in the workout we held a plank and everyone shared their word for 2019. I believe Deacon’s word is Maat or Ma’at which is Egyptian mꜣꜥt /ˈmuʀʕat and required a little explanation: the additional plank challenge was welcome. We also discussed at one point how feeling the weight of the kettlebell and gravity pulling you down also allows you to feel the earth holding you up.

After 3 sets, we sprinted to the end of the parking lot and back, did some pigeon lunges, and followed that with flutters until the hour arrived (we made it to 40).

NMM:
I referenced Mary Oliver‘s passing two weeks ago and none of the PAX were familiar with her work. So YHC took the opportunity to read some of her poem “The Summer Day:”

I don’t know exactly what a prayer is.
I do know how to pay attention . . .
Tell me, what is it you plan to do
with your one wild precious life?

Gotta up the culture and Third F challenges during the First F work. F3 is certainly more than a workout.

Announcements:
Joe Davis Run
Yeti
Paradise Reading Center

Prayers and Praises:
Shady’s M back pain
38 Special: 2.0 is having an EKG
Deacon’s dad is recovering well from surgery
Chicken Hawk’s extended family interpersonal
Trucker’s 2.0 is dealing with some illness

Official welcome to FNG’s from last week: Chunk and Pigeon. Must have missed getting into the system directly and should now be up and running as PAX of The Fort.

TClap |
3