10 for the quarterly Tomahawk Test. 3D led warmup. Polaroid led test.
Welcome special guest Thumbelina from Greenville!!
A few weeks back, I agreed to Q at the old Tomahawk and somehow I agreed to Q at Mint Hill on the same day, but as I never got confirmation from my brothers in Mint Hill, Tomahawk won the day.
I’ve learned to keep things simple but simple doesn’t mean the workout will be easy. We took a stab at the old ladder methodology with kettlebells and it went something like this:
COP – Typical warmup thang.
The ladder goes like this:
20 – Swings
20 – Goblet Squats
20 – Merkins
20 – Tricep Extensions
20 – LBC’s
20 – Curls
20 – Skull Crushers
20 – Calf Raises
20 – American Hammer
* Run a lap after each round.
Once round one is complete, step up to 25 reps and then 30 with each repeat.
Mutiny was in the Pax eyes, so we didn’t get to try out round four and after a bit of broga and stretching we called it a day.
Thanks for the opportunity 3D and Polaroid to lead.
Great job 3D stepping up to be sight Q at Tomahawk.
Make today a great day and make the world a better place because you’re in it.
DT out.
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 and Mountain Climbers
The Thang-
Everything in cadence slow and intentional (except where noted SC).
20x SSH SC
5 Burpees SC
20 Mountain Climbers SC
A mosey around the parking lot
Asked for a couple of favorites since we had time. So we performed more LBCs and rows.
We all need to slow life down a bit. Everything pulls at us from all directions. Work with productivity/work efficiency, family, children events etc. I asked for things that we do to slow it down a bit. Moving appointment to avoid family time and putting down our phones was mentioned to help.
We finished with a Round of Mary
COT
Count off
NameORama
Praises and Prayers
Prayers for those on IR; Ruckers and their 24 hour event coming up, praise for healed collarbone.
Thanks for the opportunity to Q JWow
Sometime in the last couple of weeks, YHC’s youngest 2.0 wanted to watch a Disney movie that I never wanted to see. I did my best to pick apart the plot holes and inconsistencies to keep myself entertained, and the thing that stuck out the most was the fact that the main character, some lady with absurdly long hair, could wield a cast iron frying pan as if were a hair brush or whiffle ball bat.. I walked into my kitchen and picked up my iron skillet and noticed that swinging it around would require someone to be JACKED…
The night of the 23rd, a plyometric box, 3 bells (20, 25, and 30), as well as a cast iron skillet (with lid) were loaded into the back of YHC’s suv. The M was very confused. The morning of the workout, I arrived around 0505 and had to navigate through half a dozen runners who answered Polaroid’s call for a pre run. It’s alway encouraging to see such bad-assery so early in the morning. Today would be a good day to Q.
During setup PAX continued to arrive in droves. I plunked down the plyo box in a parking space and held onto the cards I made to deploy depending on group size. Thankfully, Polaroid threw his slam ball into the COT, so I grabbed it and threw it into the plyo box space so everyone would be able to have fun
Overall, 20 PAX appeared in the gloom at The Tomahawk. A lot of faces were new to YHC, and so we quickly talked about the 5 core principals and disclaimed.
Started with a quick mosey around the parking lot to warm up those whom had not already accumulated a couple miles, circling up on the east side (more of an ellipse).
2 sets of single-leg stretches (one leg bent, six close to the earth, other leg straight with toes up) Lots of mumble chatter already
Hands down into plank
10 werewolf merkins – The chatter continues
Back into plank
Mosey to pick up the bells and count off by 5’s.
Four stations were created including that of the plyo box.
PAX worked on their station exercise while the timer group grabbed the cast iron skillet and walked to the other end of the lot and back. The skillet was to be held with arm at a 90 degree angle, holding the handle with the skillet extended (in theory but not often in practice). At 15lbs it’s not that heavy, but holding just the handle makes for a sneaky bit o pain. The other PAX of the group would distribute the remaining bells and walk with the skillet holder, trading off as necessary. Optionally, the PAX could do lunges at the station.
Genuinely cannot recall the ORDER of the exercises, but below is what was available to the non plyo spots.
Snatch and squat
Plank Row
American Hammer
Goblet Squat
Upright Row
Man Maker
Plank Pass Through
Lawn Mower Pulls
Swings
One station was dedicated to the plyometric box (20x24x30) and the slam ball.
After each group visited each station the PAX were pulled aside for some group exercises.
Between sets 1-2
10x Imperial Walker
10x Merkin
Sets 2-3
10x Imperial Walker
10x Hillbilly Walker
10x Straight leg kicks (each leg)
One station short of a full third set and it was time to hit COT. Name-o-rama revealed the presence of an FNG, now named Tricycle (WELCOME!!!).
Polaroid got the former site Qs together and handed off the shovel flag to 3D.
Announcements were announced and the COT ended with a prayer. Great work by all the PAX. YHC is truly humbled and honored to have gotten to Q this day.
We had 23 PAX show up for my VQ this morning….the support was much appreciated.
The morning started with a quick jog around the NAFO parking lot and ended with a standard warm-up of Imperial Walkers, Morrocan Nighclubs and Hillbilly Walkers.
Today we Honored a Fallen Soldier and NYPD Police Officer and our workout consisted of :
10 Burpees and a 100 yard run
27 Merkins and a 100 yard run
10 Donkey Kicks and a 100 yard run
27 Big Boy situps and you guessed it a 100 yard run
10 Lunges and a 100 yard run
27 Squats and who would have thought another 100 yard run
We Rinsed and Repeated ….. Some rinsed and repeated more than others.
Thanks to Dirty Harry and Punchlist for pushing me to lead this great group of men and getting my VQ under my belt.
Shield
10 at the hive for a Go Ruck inspired Kettle Bell workout
Warm-up began with:
We then moved to the side of the parking lot to complete the body of the workout
10 sets of:
Finished at exactly 6:00… Just like I had planned…
“Final 4” NCAA theme workout to work 4 muscle groups. Freezing 32 degrees, but we got warm fast!
Tomahawk (Kettle Bell)
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-
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:
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
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
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).
20x SSH SC
5 Burpees SC
20 Mountain Climbers SC
1 lap around the parking lot
Plank Waterfall
Round of Mary
COT
Count off
NameORama
Name the FNG – Welcome Uhaul
Praises and Prayers
Thanks for the opportunity to Q Polaroid!
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