Tag: 3D

Snake Pit – Quarter Pounders w/ Cheese

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After rescheduling this too many times due to conflicts, able to finally Q at this fine establishment. Special guest Partnerwork who’s kind of a big deal showed up. Gave the obligatory disclosure and we were off.

To get the blood flowing, began with a kettle bell mosey down to the lower entrance of the football field.

Warm up IN cadence:

  • SSH
  • IWs – little extra practice nice before to avoid repeating the epic failure from my Block Party Q
  • Cherry Pickers
  • Mtn. Climbers
  • Low Country Crab – found this one in the Exicon
  • Freddie Mercury

Quick recovery and Partnerwork opened the gates with the keys to the castle. Questions about a random tire placed by gate arose but was ignored.

The Thang

Line up at the goal line to explain the objective. Carry your kettlebell every 10 yards and execute number of corresponding reps to the end zone. Cyclops pointed out this is a reverse pyramid.

  • 10 – Man Makers
  • 20 – KB Swings
  • 30 – Gobblet Squats
  • 40 – Curls
  • 50 – Tricep Extensions
  • Repeat past the 50 to end zone

Checking time, needed to call a few audibles.

  • Grabbed some wall and proceeded with dirty hookups in  cadence x 30.
  • Jack Webbs (1×4 to 5×20)
  • Shoulder Taps x 30

Lined up on goal line for next field round.

Quarter Pounder

  • 10 KB swings to start, run to following yard markers, execute corresponding reps and run back backwards to start w/ 10 KB swings before running to next marker.
    • 25 yards – Merkins
    • 50 yards – American Hammers
    • 75 yards – Mountain Climbers
    • 100 yards – Calf Raises

With time running out, decided to head back to COT but with a bonus. Inspired by Geronimo’s Q at Laces In,  decided we should Indian run with our kettle bells with leader also carrying tire. It was met with enthusiasm.

Reached COT with a few minutes to spare, MARY Ab workouts in cadence until time.

Announcements: Thanksgiving convergence, Christmas party

Prayers/Praises: health, unspokens, upcoming travel

Thanks to Partnerwork for the field access , 3D for the opportunity, and the wisdom of other PAX  for this junior Q.

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Footloose – Lesson Learned

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It was good to get out to footloose and see some familiar faces and meet some new PAX.  Since Rebel was on his entertainment tour for the week  so Fogerty and YHC stepped up to try to fill his shoes.  Did a brief intro and disclaimer and headed out for a brief mosey down to the COG lot.

I did a quick circle back to pick up the six while Fogerty kicked off the warm-up.  We started out with some SSH, IW, a few other things and then into… yep you guessed it a little broga.  That’s becoming a nice little change up move for me.  Upward/Downward dogs, pigeon stretches, warrior 1,2 etc.

Moved into the meat and potatoes with some 4 corners. Counted off into 4’s then went to our corner with a lunge walk between corners.  They looked like this:

Round 1 10 Reps

Corner1 Squats, Calf Raises, Monkey Humpers; Corner 2 Merkins, Mtn. Climbers, Shoulder Taps Corner 3 LBCs, Flutters, American Hammers Corner 4 SSH, Imperial Walkers, Overhead Claps then back to the center for burpees

Rinse repeat with sets of 15 and toy soldiers between corners.  Fogerty took the last 15 minutes for a quick DORA up the hill with some LBC’s, Squats and whatever else he was thinking.  Quick mosey back to COT for 5 min of Mary.

Mole Skin – Not much was shared during the workout, but I did have some time to reflect on the way home.  As I was turning off of Confederate street onto main street my impatience got the best of me and I wiped out a cross-walk sign with my truck.  I pulled over like any honest PAX would have and had a brief conversation with the Fort Mill City guy who witnessed it all.  We move the sign out of the way and assessed the damage to my truck (not good btw) and went on with our day.

Nobody was hurt or anyone else involved which was good.  Several emotions could have come up during the ride home but the one I landed on was disappointment.  In years past I probably would have threw a fit and tried to blame the City for putting the sign there.  Yes, Rebel we talked about this on our run, but I sincerely am owning the fault.  Had I been more patient and waited could it have been avoided?  Hard to say.  I’m looking at it as an opportunity to exercise control and use it as a teachable moment.  As discussed in Q source sometimes a failure comes with consequences.  This one is going to be a little $$$.  Moving on and looking forward.

Thanks for the opportunity to Lead and share.

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Venom

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Observations:  7 #HIM put up a strong Q at the Snake Pit today.  It was a beautiful brisk morning. The Pax tried to keep up with Scrum the whole time.  He was flying! Uhual brought tunes to keep our minds off of the pain. 

The Thang:

WMs (15x), SSHs (20x), IWs (20x), Mountain Climbers (15x), Slow Sumo Squats (15x), LBCs (15x)

The Kettlebell Board of Pain:

  1. 100 Yard Dash
  2. Lunges (Double Count) 
  3. Big Boy Sit Ups
  4. Goblet Squats
  5. Man Makers
  6. Merkins (Split Count)
  7. American Hammers (Double Count)
  8. Kettlebell  Swings
  9. Flutter Kicks (Double Count)
  10. Curls (Double Count)
  11. Tricept Extensions
  12. Upright Rows 

Moleskin:

God has invested power in each of us. An example of God’s investment of power in man is when Peter healed the lame beggar in Acts 3. To make this miracle happen, Peter had to build a relationship with God, hear God’s calling and practice an act of obedience.

Do you know what power or spiritual gift God gave you? If so, what are you doing with your power?

We may not all be miracle makers. However, sometimes your obedience can help God’s victory. 

 

Peace,

Deacon

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Band Camp-Slash CO-Q

Slash on Q:

9 pax showed up on an unseasonably warm, late October morning at Block Party looking for some solid acceleration. After a quick disclaimer it was time to mozy, so mozy we did! Our destination was a bit farther than many probably anticipated, but they survived! We headed to Church of God (COG) just past the police station and apparently I though it was smart to circle up in a four way stop? After some brief confusion my CO-Q quickly spoke up and said :maybe we can use the lovely flat parking lot that’s 13 feet away? So we did and we began to delve into my portion of the workout. After 2 impressive and in perfect form side-straddle-hops we started the routine. I wanted all PAX to have a say in what we did so each man took their turn running up a hill and upon his return he would then call a workout and lead in cadence while the next man took his turn running. We were able to go one full round and then it was BC time! We did a bear crawl over to the staircase where our next HIM took over!

The thang:
Mozy to COG
2 side-straddle-hop

Merkins
flutters
Windmill
Moroccan
Freddie
6 count plank jacks
Monkey humpers
Baby arm circles (forward and reverse)
LBC’s

Band Camp on Q

COP

Front Scales and Back Scales (warrior 3)
https://www.crossfit.com/essentials/front-scales-progression
https://www.yogajournal.com/poses/warrior-iii-pose

Went around the group holding each pose for 20-30 count.
Challenging everyone’s balance

Thang:
2 30lb kettlebells were strategically pre-placed by my co-Q and I prior to the workout

Each PAX performed a kettlebell complex
– burpee over the bells
– two arm bent over row
– kettlebell clean
– squat and press (thurster)
– rinse and repeat

(probably easier to see than read: https://www.instagram.com/p/B2zrBV6FWgu/?utm_source=ig_web_button_share_sheet)

While one PAX performed the complex the rest of the PAX went up & down the large staircase, did two merkins, and then returned via the large staircase.

This took a while, and then we moseyed back.

COT

NMM:

The workout today challenged our balance and everyone shared the load. It would have been a TALL order to do all those hill runs individually or all that kettlebell complex for 20min straight. Sometimes when we’re off balance, we need help carrying the load. Along with that, we should also notice when those around of us are off balance and help them carry their load.

An honor to lead and share the Q with a HIM I respect so much.

-Band Camp dismissed.

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Runaway Recycling Truck at The Snake Pit

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4 lonely PAX braved the forecasted rains to pick up and set down heavy things at #TheSnakePit this week.

With a slight sprinkle in the air the workout began with some warmup and a mosey down the hill. Once at the bottom of the hill our fearless leader let us know that we would not only be picking up and putting down heavy things, we would also be running up and down the hill. Repeatedly. Over. And. Over. And. Over.

Exercises included the following:

  • Kettlebell Swings
  • Skull Crushers
  • Low Slow Squats
  • Military Press
  •  LBCs

Probably some other stuff, but it was at this point that we nearly got recycled… disaster averted and all safely returned to COT.

Upon pulling away after the Ball of Man the heavens opened and the rains arrived.

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Wheel of Man Makers

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It was a misty morning at The Snake Pit as 10 Iron Slingers and 3 Runners decided to brave the elements and get better! Quick disclaimer and we were off.

Moseyed over to the next parking lot for some warmups:

  • 20 Side Straddle Hops
  • 20 Windmills
  • 20 Cherry Pickers
  • 20 Low Slow Squats
  • 20 Mountain Climbers
  • 20 Peter Parkers
  • Up/Down Dog

Moseyed over to the hill for some partner work. Partner 1 left their bell and the top of the hill and we all ran to the bottom of the hill together.

The Thang: Partner 1 was the timer and ran to the top of the hill to do a certain number of reps with the bell while partner two did a bell exercise at the bottom of the hill. When partner 1 made it back down the hill then flip flop with partner.

  • Round 1 – Top of Hill 20 snatches (10 Each Arm), Bottom of Hill KB Swings
  • Round 2 – Top of Hill 20 Figure 8’s, Bottom of Hill Goblet Squats
  • Round 3 – Top of Hill 20 Skull Crushers, Bottom of Hill Curls
  • Round 4 – Top of Hill 20 Shrugs, Bottom of Hill Rows
  • Round 5 – Top of Hill 20 American Hammers, Bottom of Hill Bell Flutters

Did a quick round of suicides up the hill. We did five burpees and the first light and 10 burpees at the second light, then ran back down the hill.

We grabbed our bells and Moseyed back to the parking lot near COT.

We had some time left so I introduced the “Wheel of Man Makers” (patent pending). This was a real crowd pleaser. The idea was to do 3 Man Makers at your bell and then rotate right to the bell next to you, and do 3 more. We went all the way around the wheel until we ended up back at our own bell. There were 10 PAX so do the math. .

Circled up for 6 minutes of Mary to end it off.

Back to COT for prayers and praises.

JWOW OUT!

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Ohhh Milk!

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The gloom was upon us as we watched our former brothers @F3_Polaroid and @birdcage_f3 ran away out of unadulterated fear and loathing to find a safer path known as Whites Road…

A custom playlist was created for this one, along with fully laminated and Snake Pit logo’d work out stations, as per usual for a UHaul led workout.

The PAX arrived once again to the rockish crooning of Bob Seger’s Like a Rock to put us in the mood for strong, unbothered by responsibility, handsome younger versions of ourselves that probably never existed outside of our own Sad Clown younger selves, but I digress…

Warm ups were had by all while Maroon 5 played us a Wake Up Call so we could limber up for the pain stations which would be 3 in number to allow for a rotational situation…  Two groups of 3 and one group of  2 would cycle through…

Station

  1. Standing Shoulder Press x20 while others executed Hello Dolly or Box Cutters, switch, repeat… White and Nerdy – Weird Al
  2. Kettle Bell Swings x25 while others executed Air Dramas until their legs or sphincter gave out, switch, repeat…  All Summer Long – Kidd Rock
  3. Hammer Curls x25 while others pretended to do as many Shoulder Taps as possible, switch, repeat…  Jump – Van Halen
  4. That anger management candidate Malcolm showed up again to chase PAX around while they tried peacefully to carry their bell above their head…
  5. Skull Crushers x25 while others whose sphincters had recovered did Low Slow Squats, switch, repeat…  Fat Bottomed Girls – Queen
  6. The UHaul in cadence x10 while others executed copious numbers of Plank Jacks, switch, repeat…  Down Under – Men At Work
  7. Laying Press x20 while others hammered out American Hammers until their abs twitched, switch, repeat… You Shook Me All Night Long – AC/DC
  8. Malcolm shows up again…
  9. PAX are freed to choose their next exercise and all merely move to the next station as they would have if they were not freed…  Shut Up and Drive – Rihanna which I believe I skipped to get to I Want You to Want Me – Letters to Cleo
  10. PAX collected for Laying Chest Press x25 and Sumo Deadlifts in an alternating fashion while Rodney Atkins reminded us that If You’re Going Through Hell you should just keep on going because you might get out before the Devil knows you’re there…  It didn’t work, the rinse/repeat cycle was fully engaged and no one escaped…
  11. As has become the tradition at UHaul led workouts, the PAX gathered for 5 minutes of Mary while R.E.M. drove home the point that Everybody Hurts and it doesn’t stop until 0600.

Name O Rama included a strange outburst from @hunteregnor that you should watch…

Announcements, Praises and Prayers were shared by all…

https://twitter.com/F3_UHaul/status/1186954000463212544?s=20

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Nine at the Hive

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Nine at the Hive

Today marked the introduction of lamination at The Hive with the crew once again counting on a partner with station work to #Accelerate.

Began with the standard warm up situations while Welcome to the Jungle’s melodic tunes played…

Station work began with the following exercises…

  1. Skull Crushers x20 while partner executed as many Box Cutters as possible, switch, repeat… (Wake Up Call – Maroon 5)
  2. Kettle bell swings x20 while partner executed as many Air Dramas as possible, switch, repeat… (All Summer Long – Kidd Rock)
  3. Curls x20 while partner executed as many Plank Shoulder Taps as possible, switch, repeat… (Jump – Van Halen)
  4. Break to walk with bell over head while Malcolm chased all PAX with a chainsaw…
  5. Overhead Press x20 while partner executed as many Sumo Deadlifts as possible, switch, repeat…  (Golden Years – David Bowie)
  6. “Out & Up” x20 (most modified to 10) while partner executed as many Plank Cross Unders as possible, switch, repeat… (Crazy Little Thing Called Love – Queen)
  7. Laying Press x20 while partner executed as many American Hammers as possible, switch, repeat… (You Shook Me All Night Long – AC/DC)
  8. That darn Malcolm showed up again…
  9. Upright Rows x20 while partner executed as many Low Slow Squats as possible, switch, repeat… (Fat Bottomed Girls – Queen)
  10. Rinse and repeat while the following played
    1. Down Under – Men at Work
    2. I Want You to Want Me – Letters to Cleo
    3. One last chase back to COT by Malcolm
  11. Finish with 5 minutes of Mary while R.E.M. serenaded us with Everybody Hurts…
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11 braved the gloom and supported my VQ at the Tomahawk this morning.

Set up was in stations and with partners to facilitate the proper acceleration from each participant.  Songs set the beat and the timer with a periodic visit from our favorite Chainsaw wielding problem solver, Malcolm.

Playlist was as follows:

  • The Boys are Back in Town
  • Welcome to the Jungle
  • Wake Up Call
  • All Summer Long
  • Jump
  • Malcolm the Chainsaw Man
  • Golden Years
  • Crazy Little Thing Called Love
  • You Shook Me All Night Long
  • Malcolm the Chainsaw Man
  • Fat Bottomed Girls
  • Down Under
  • I Want You to Want Me
  • Malcolm the Chainsaw Man
  • Everybody Hurts – for 5 minutes of Mary
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Kettlebells of Catan

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YHC is quite thankful for the opportunity to Q the Armory. I’d been avoiding bells for a while to try to up my running game and down my BMI game, and throwing a bell in the back of the car gave me that warm, familiar feeling…

Rolled into the parking lot and saw an impressive fleet of vehicles in the gloom.  Quickly dropped off my small box of goodies and joined the pax just in time to disclaim that I’m no professional.

Warm Up

Things started off with a quarter mile mosey around the parking lot. Followed by some SSH, zucchini** pickers, merkins, mountain climbers, and windmills.  Then grab the bells and head to the NE lot where my box of stuff was.

What’s In The Box?

After we paired up I pulled out the box’s contents. 4 pens (all I could find this morning) two dice from my wife’s copy of Settler’s of Catan, and 8 sheets of paper.

Math? Really…?

Stats, yeah… If you’re familiar with the distribution of a die roll of 2 six sided dice, you’ll see why rolling 2 and 12 are particularly painful, the odds are 1/36 for each, while rolling a 7 is 1/6.  Let’s look at the bell curve (more of a triangle).

This is the core game mechanic in the game Setttler’s of Catan.  Using probability along with some randomness, the game rewards people 5/6ths of the time and punishes them 1/6th of the time.  YHC thought long and hard on how to include that mechanic in our morning workout, but decided on loyalty to the beatdown. Perhaps later more will be added to that 7 roll.

Enough of that noise…

Back to the Thang, the least likely rolls were assigned the more difficult tasks, while the more probable rolls had tasks that PAX could more readily repeat. Each sheet was identical:

2. 20x man makers
3. 20x upright rows
4. 10x man makers
5. 8x each/16x both arm curls
6. 10x goblet squats
7. 15x swings
8. 20x chest press
9. 8x each plank row
10. 20x dead lift
11. 5x each Turkish get up
12. 20x man makers

YHC quickly explained that every team was to roll the dice, and the roll dictated the exercise they were to do.  The counts on the paper were per person, not per team. A team was free to divide the exercises how they saw fit. So if 20x man makers was rolled, then they could split it 20/20 or have one guy do 35 and the other 15. Bandcamp swiftly pointed out that it should be 35 and 5, and YHC with matched rapidity reminded everyone that he is not a professional.

So, having to do 20 man makers each should be relatively rare. And, yet, they were rolled 13 times by teams that recorded their pain.

Each team performed the set and could mark them down so that they could keep track of their randomized beatdowns. After each completed set, the teams would run across the parking lot (~50M) perform five big boy situps, then run back and roll again. We did this for the entire workout.

With five minutes left, and Divac rolling yet another 2, YHC called a ‘2’ for all the PAX and with 90 seconds left we carried our bells back to COT.

COT

Announcements
There’s probably a convergence on Thanksgiving
Join Slack
Read up on the Vasectomy Channel!
Read your newsletter

Prayers
YHC reminded everyone that the COT is a real trust, and that no one would be going home to talk about so and so to their M’s, and it should be considered a safe place. Went around the circle (starting with YHC) and asked each of the PAX to issue a praise or prayer, most chose praises.  My heart was warmed by the praises that were offered and we had a quick prayer before dispersing.

Always a pleasure to lead a workout.

The team’s sheets

Links to the photos in my google drive. Enjoy

https://photos.app.goo.gl/Te3AZzotv81cexq5A
https://photos.app.goo.gl/AbvHzjagrPdvNGu28
https://photos.app.goo.gl/Qxes3Wo4PaGQnKW78

** Last week Gears called this the “potato picker”. Pretty sure in the lexicon it’s “tappy taps”.  One of my goals will be to completely obscure this until it’s utterly recognizable to anyone outside fo the Fort.

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