Tag: 3D

Push It Real Good

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Arrived early to walk the parking lot, still trying to figure out the plan for the morning. One thing was certain, we needed to start fast, because it was cold!

9 PAX showed at the Snake Pit (and another 5 at Bushwood) on a cold and crisp morning. With the traditional tunes blaring, and the chatter already strong, YHC stepped into he ring and gave the disclaimer. Being my first kettlebell Q, a strong disclaimer was given. We ran off the boot campers and got started.

Warm Up
20 SSH IC
10 LSS IC – hold
10 MNC’s IC while in Low Squat Position
10 Windmills

Buy In
11’s (or 22’s – depending on your interpretation) with KB Merkins and Snatch’s. All reps were completed.

This warmed the PAX up real quick. Or perhaps it was the playlist that took some PAX back to their middle school dance days. Evidently, 12-13 year old’s did not realize what Salt-N-Peppa were talking about.

The Thang
Farmer’s carry over to the adjacent parking lot, where 4 stations were set up. Each station had 3 exercises with a goal of 20 reps per exercise. Between each station, PAX were to run quick lap around the parking lot.

Station 1
Curls – 10/each side
Goblet Squats
American Hammers

Station 2
Single Arm Thrusters – 10/each side
Tricep Extensions – 20 or 10/each side
Standing Oblique Crunch – 10/ each side

Station 3
Kettle Bell Swings
Single Leg Deadlift -10/each side
Halos – 10/each direction

Station 4
Lawnmower Pulls – 10/each side
Front Raises
V-ups

Most made it through 6 stations. Then we farmer carried back to CoT. We had time for one set of LBCs, and the boot campers arrived back, though one was sitting in his truck? It was cold out.

Announcements. Prayers for recent loss within PAX family and workplace. Praise for Bitcoin’s new addition.

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3

Fort Mill Tour – No Charge

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We had 20 men show up this morning at Block Party.  Alot more than I anticipated, but it’s good to have a big crowd.  After a quick disclaimer, we did the typical warm-up exercises (SSHs, Imperial Walkers, Windmills).

I explained to the Pax, we would be on the move this morning, touring Fort Mill.  Our first stop was the Hardee’s parking lot.  Once everyone arrived, we did the following exercises:

20 Squats

15 Merkins

10 LBCs

5 Burpees

Next stop was Unity Church on Tom Hall, instead of taking the shortest route, we ran down Spring Street to Leroy and met at the front of the church.  The same exercises were done by the Pax.  We continue our tour around town to the Church of God parking lot on Academy Street.   Once exercises were complete, we moved to the next stop, the parking lot across from the gas station on Spratt Street.

Our fifth stop was the Fort Mill Church of Nazarene on Harris Street.  We took the longer route up hilly Massey Street to Harris Street.  Again, another round of exercises.  Our last stop was Walter Elisha Park.

We then made our way back to COT for one last round of exercises. Total distance was a little over 3 miles. The continued theme from Monday’s Q, “No Shortcuts”.  We took the longer route to each location.  The routes were hilly and more difficult, but we are better than when we started this morning.  Keep getting after it.

Great job everyone!

 

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Bday Q brought to you by 18 and 45

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Warmup 18 rep each

SSH

Imperial walkers

Hillbilly walkers

Windmills

Cherry pickers

Morracan Nightclubs

Baby arm circles


Exercises 4 corners 15 10 10 10  at each corner respectively  Run between corners  

Squats

Hello dollies

Merkins

Supermans

Fwd Lunges

LBCs

Calf raises

Flutters

Side Lunges

BBS

Monkey Humpers

Rosalitas

Carolina Dry docks

Freddie Mercuries

Mountain climbers

Box cutters

Makhtar N’Diayes

Back lunges

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ISI DORA 2.0

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5 showed for Snake Pit, 5 for Bushwood. Cohiba and YHC disclaimed and we went over the Five Core Principles of F3. The PAX got them right.

Grab your bell, mosey up the street to the band practice field lot.

Weinke

YHC asked the PAX to partner up with someone of similar athleticism/fitness.

Pax vs Pax BOP

DORA style except each PAX keeps his number of reps a secret. Both PAX do the exercise for one set while the other does the out + back. After both go through one set, the PAX reveal to each other how many reps were completed.

Loser between the two partners makes up the difference with an additional exercise while the winner does a less intense exercise. It causes you to push yourself because you know your partner is also gunning to win each round. #ISI.

After explaining, Peabody asked what the curve was since he had a 50lb bell (as Dirty Harry would say: “big ____ swinging!”

So YHC upped the ante and told Peabody I’d share his bell – that way he wouldn’t complain when I beat him.

Round 1 – Quadzilla Up Hill to Bypass while partner does movement with KB.

Movement/Penalty

Goblet Squat/American Hammers

Skull Crushers/American Hammers

Alternating Lunges/American Hammers

Round 2 – Straightaway Sprints Three Islands Out + Back

Movement/Penalty

KB Swings/Flutter with Press

Curls/Flutter with Press

Halos/Flutter with Press

Round 3 – Bear Crawl to First Island Out + Back

Movement/Penalty

KB Curl/Hello Dolly w/Press

OH Press (Spicy as 3D put it)/Hello Dolly w/Press

Tricep Extension/Hello Dolly w/Press

 

We finished the third round and Peabody/YHC were pretty gassed from trying to beat each other. Peabody threw it down this morning.

 

Back to COT, time for some Mary

Partner 1 does ab workout, partner two farmer carries both bells out and back.

American Hammers, Flutter Kicks.

Cohiba and the boys from Bushwood moseyed in and we finished off with some more flutters followed by box cutters.

 

NMM

All in all, a good workout today. No real message beside “how much harder are we willing to work when we know someone is trying to beat you?” We put the work in together and made the other pay for not doing as well. Iron sharpens iron. One man sharpens another.

 

Thanks for letting YHC jump in today, 3D.

Punch List out.

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4

51st Hive of 2021 – Cultural Credit

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15 PAX gathered in the gloom. We started with one or two less, but by 0505 we were at 15 and nobody fell out….so I’m calling it a win.

Warm-up/Tuning

Mosey further than PAX were expecting
Some Yoga
SSH
IW
1 Burpee
HW
Mosey

1st movement

Head to the courtyard
15 Swings
5 Single Leg Deadlift
Bear Crawl w/ Bell (stop when Q calls for the next set)
15 Swings
4 SLD
Bear Crawl w/ Bell
15 Swings
3 SLD
Bear Crawl w/ Bell
etc.

2nd movement

Head to the outside of the gym
Try to keep the bell in your hands the whole time
8 goblet squats, suitcase carry w/ the left hand for about 40 feet
7 goblet squats, carry back w/ the kettlebell in the right hand
6 goblet squats, left hand suitcase walk
5 goblet squats, right hand walk
4 goblet squats, left hand walk
3 goblet squats, right hand walk
2 goblet squats, left hand walk
1 goblet squat, finished
Time under tension about 3 minutes

3rd movement

Back to the main parking lot. Line up facing the length of the lot and the practice field
5 Lawnmower Pulls each side
5 Racked Lunges each side
5 Snatches each side
Sprint to the other side and back (about 100yds)
10 Lawnmower Pulls each side
5 Racked Lunges each side
5 More Racked Lunges each side
3 Snatches each side
7 Snatches each side
Spring to the other side and back

Brief music history lesson. See NMM

4th movement

10 minutes of work
timer set for every minute
15 swings, 10 push-ups, rest the remainder of the minute
15 swings, 9 push-ups, rest
We made our way down to 15 swings, 1 push-up

0600

NMM

(Naked Man Moleskine)
YHC likes to incorporate some kind of message to encourage 2nd or 3rd F acceleration (in myself as much as the PAX). There wasn’t a whole lot on my heart beside focusing on work (teaching music) lately; so, I went with a short music history lesson.

A Concerto is a piece for soloist and orchestra. It comes from a Latin word meaning to contend or to strive. These showcase pieces are written for a soloist to contend with their instrument or strive to demonstrate greatness. Concertos are presented in 3 movements…fast-slow-fast (Think of “movements” like sections or large chapters in a book)

A Symphony on the other hand is a piece for an orchestra. It comes from a Latin word meaning “to sound together” or “in harmony.” Symphonies are typically presented in 4 movements (although some symphonic composers famously break that mold with 5 or 6 movement works). The movements were initially grouped fast-slow-dance (European courtly dance)-fast. Later (early 1800s) that structure became fast-slow-joke (called a Scherzo)-fast. PAX can decide for themselves if the 3rd movement of the workout was a joke or not! 🙂 Composers eventually began changing the tempo within each movement and even linking different movements together with no pause (like binge watching something on Netflix).

Here’s a Concerto to check out: Tchaikovsky Piano Concerto no. 1 https://vimeo.com/371584269
(the opening piano block chords in the first movement are a GREAT moment. Turn the speakers up!!)

Here’s a Symphony to check out: Brahms Symphony no. 4 https://www.youtube.com/watch?v=7QLuYj2jxoc
(The height of sublimely invigorating music, German seriousness, attention to detail, and connection with tradition.* Try to follow the melodies as the move and evolve. Again…listen LOUD!)

BTW: audiences traditionally no longer clap between movements as a sign of unbroken contemplation, attention and general respect for the integrity of the larger work. However, most performances pre-1900 would have had a fairly raucous amount of applause between movements. Some audiences even demanded a movement be performed again before the orchestra could go on. So if you clap between movements, just know you’re following an older tradition than the one now common in our concert halls. And feel free to bring that up during intermission when someone looks at your side-eyed for clapping between movements. #Candor

Here endeth your cultural credit for the day

*As I wrote these notes about Brahms 4, I noticed they’re also things Uhaul gripes about working for a German company. No commentary; just thought that was an interesting connection worth thinking about.

An honor to lead as always. Thanks Airborne for the opportunity

Announcements:
12/24 Santa Boss 5k/10k – 0600 launch from Pantheon (Tega Cay Elementary)
12/24 Convergence – 0700 at Pantheon (still Tega Cay Elementary)

Video evidence in tweet form

Prayers for:
Praise from Straight-Up for a wonderful day yesterday
Praise from Drop Thrill on Xmas performances happening again with his vocal ensemble
Peabody’s co-worker that had a seizure
Pausing to actually enjoy this season with your kids, despite all the business of things that need to happen. (Thanks for this one Slash!)

—

Band Camp dismissed

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4

Thanksgiving Convergence 2021

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68 PAX in attendance for a pre-thanksgiving beatdown and some fellowship on a brisk morning Thursday 11/25/2021.

 

With the anticipation of fried turkey, oreos and coffee brought by @Change Order, @Smuggler and @RubySlippers, mumble-chatter abounded,  until @Hardwood took the center and called attention at 0600 hours. Disclaimer was disclaimed and the call for new FNG’s was made, no new FNG’s was the lone blemish on the otherwise fantastic morning in my humble opinion.

Run options led by @Gekko and a Moderate group led by @TripleLindy set off as the rest of the PAX moseyed towards back of Springfield Elementary. First Destination was in parking lot way back by the Middle School.

Circled up and @Hardwood called out the following exercises:

SSH- 40

Windmills

Downward Dogs and Honeymooners

Low & Slow Squats

Cyclops: Stay in Squat Position and complete Moroccan Nightclubs

 

The Thing

Series of Webs

Starting with Merkins and Overhead Claps

1×4 for 10 rounds of excruciating shoulder pain, mumble-chatter becoming more focused on the task at hand

more SSH 🤮

Next we completed ANOTHER WEB, worse than the last,

Shoulder Taps and Moroccan Nightclubs

1×4 for 10 more rounds that was never ever going to end

Lots of requests for Burpees strangely or anything other then arm workouts!

 

YHC began the 2nd half of the workout with more SSH

Mosey around to front of Middle School with 3 stops for 5 Burpees OYO, at the request of the PAX

Line up at bottom of small hill in front of school and explain the workout, AMRAP LEG CIRCUIT

Teams of 4 ish men cycle through three exercises at bottom of hill individually:

2 Squats

2 Split Lunges

2 Bomb Jacks

Next Broad Jump up Hill to top and complete the following:

2 V-ups

Bear Crawl to bench

2 Step Ups

Run around and down to bottom of hill stopping at cones for 2 burpees (two stops per lap)

Meet back at bottom of hill and repeat, only this time DOUBLE ALL REPS TO 4X

Goal is to complete 5 rounds or AMRAP, almost completed but just short of time before we had to get back to COT

YHC shared a article on Gratitude, and then @Shady shared the heart of the Fort, the success of @Seamstress initiative with the help of the PAX, @Seamstress shared his excitement and appreciation for the success of the event! Great job by all T-claps!

Finally we had a shovel hand-off YHC taking the Ranch from a long line of great site Q’s which I hope to make proud.

Then we were finally able to enjoy the fried delicacies and coffee! Cheers!

 

 

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3

Friday Funday at the Hive!

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Started with simple Warmup

Workout was a circuit of exercises and running

A round was 30 reps of an exercise, run across one lane, 20 reps, run two lanes, 10 reps, run three lanes. Repeat with next exercise.

Curls

Triceps/Skullcrushers

LBCs

Squats

Dead Lifts

Overhead Press

Flutters

Chest Press

Lunges

Uhauls

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Grumpy Old Men

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Walker and I had the Qs at Catawba Ridge High School.  Lots of old man jokes were flying around social media.  My disclaimer was I had not picked up my kettle bell in about two months and promised there would be no running.

We started out with the typical warm-ups (SSHs, Imperial Walkers, Windmills, Plank Stretches). Next, we walked over to the far end of the parking lot to get some space from the boot campers.  First series of exercises:

    • Kettle bell swings (5, 10, 15 reps) at each island, mode of transportation lunge walk
    • Repeat exercises in reverses (15, 10 , 5 reps), reverse lunges

Next, 11s between the side walk.  Bear crawl with bell, shoulder press, crab walk back with bell, tricep extensions.

Back to the parking lot

  • Squat thrusters (5,10,15 reps) at each island, carry bell above head to next island
  • Repeat exercises in reverse (15,10,5 reps)
  • Man makers 5 reps at each island, carry bell above head to next island
  • Repeat exercises back to COT.

Great job guys!

 

 

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6

Keg and Kettlebell

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Started with some warmup then the stuff.

One PAX takes the keg (empty, but still weighting approx. 30 lbs) and carries it around two parking islands and back to the group.  The rest of the PAW do an exercise until he returns.

American Hammers

Carolina Dry Docks

Squats

Box Cutters

Curls

Air Drama

LBC

Halos

Al Gore

UHauls

Butterfly BigBoys

Skull Crushers

Lunges

Superman

Lawn Mowers

Flutters

Chest Presses

Hello Dolly

Side Lunges

The PAX blasted thru this list in half the time so as each PAX left with the keg, he chose an exercise for the rest of the PAX to complete.  @Bandcamp is not invited back for calling Turkish Getups.

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3

A Dozen in the mist

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When 19 HIM descended upon Bushwood and the Snake Pit, YHC did not know how the split would break out.  7 opted for no kettle bells and a ruck or a beatdown delivered by Olaf but 11 HIM chose to join YHC for a 4 corners style workout  – parts of which may have surprised a few folks and parts were likely expected (consistency is a trait we are trying to sharpen after all).

At 0500, YHC came upon a large parking lot and with no rain falling, sidewalk chalk was decreed the flavor of the day to sketch out the work that was to follow.  Upon completing the 4 corners of 3 exercises each, an arrival happened at 0511.  The next 4 minutes of mumble chatter and the joy of seeing fellow brothers in the gloom ensued until 0515 arrived, when Olaf disclaimed us enthusiastically.  With that, we were off.  Here’s what happened.

COP:

Noticing that a total of 12 PAX brought bells, the math worked out favorably to break up into groups of 3 (more on the significance of that later).  We walked/jogged/ran/moseyed with our bells to Corner number 1 of the parking lot.  After completing 10 windmills IC, 3 bells were left and the PAX and 9 bells moseyed to

Corner #2 – after 10 Imperial Walkers were done in cadence, 3 bells were left and PAX and 6 bells moseyed to….

Corner #3 – after 10 Hillbilly Walkers in cadence, 3 bells were left and the PAX and the last 3 bells moseyed to…..

Corner #4 – the last 3 bells were left and we circled up to complete COP of:

5 burpees, 10 low slow squats, after squat #10 the people’s chair was held while we completed 10 moroccan night clubs and 10 air presses in cadence.  Bobber was notably pleased at this sequence and we recovered to begin 4 corners in groups of 3 – the main event.

Groups of 3 completed all 3 exercises in counts of 9, 22 and 21 – fittingly aligned with today’s date.  Upon completion, PAX ran to the next corner and continued this effort for 30 ish minutes with the kettle bells left at each station (more on that later).  The lucky exercises were:

Corner 1 – 9 thrusters, 21 chest presses, 22 flutters with press

Corner 2 – 9 manmakers, 21 hammer curls, 22 squats

Corner 3 – 9 burpees, 22 swings, 21 upright rows

Corner 4 – 9 flying squirrels, 22 merkins on the bell (11 each side), 21 LBC’s with the bell

PAX completed nearly 2 rounds and got their money’s worth.

All bells were then brought back to corner #1 at 0555 and YHC posed the following thoughts:

NMM – Ecclesiastes 4:12 tells us that though one may be overpowered, two can defend themselves but a cord of three strands (the number of PAX per group) is not easily broken.  PAX were assigned 3 per corner for a reason beyond the math.  We reflected on this as well as the significance of being a part of as shield lock and how we are better with this in our life than not.  It ensures that we are also leaving no man behind per F3’s credo.

The different weights of kettle bells represent the fact that, in life, we never know what weight we will be asked to carry – the same way no PAX knew this morning what weights would be at which stations (other than their own of course) but we do know that a weight shared among many becomes less and less of a burden and more of a joy.  As we work through and overcome struggles and challenges, we realize that the joy on the other side is worth the work, the pain, the sacrifice and the abandonment of ourselves in serving and being there for others – living 3rd.

My thanks goes out to 3D for the call to the bullpen and the opportunity to Q #eastofthepeachstand.

Honored to share the gloom with you all.  Until next time,

Cyclops

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