Tag: Airborne

“Just the Facts, Ma’am.”

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YHC picked up the Q yesterday from 3D after a message was shot across Slack. With little prep time I went into the annals of prior weinkes and pulled out a subtle burner. Four showed up with their bells and we headed to our section of CRHS for the morning.

 

Mosey out to far lot, drop bells

COP

5 Burpees OYO

Bear crawl to next row

10 Goofballs (in honor of Geronimo)

5 burpees

Bear crawl to next row

10 Tappy Taps

Bear crawl to next row

10 Imperial Walkers

Crawl Bear back to KB

 

WEINKE

Five Stations 

15 Reps Each Stop

Method of Travel 

Round 1: Lunge walk

Round 2: Bear Crawl w/KB drag

Round 3: Lunge Walk

Row 1

Halos

Kid Launch

Row 2

One Legged RDL both sides

Row 3 

Tricep Extensions

Curls

Row 4

Goblet Squats

KB Swings 

Row 5 

Burpee Snatch

Run to end of lot and back

First round took about 13 minutes, so we kept pressing and were able to finish three rounds – that’s 405 reps in total not including the warm up. Nice job.

 

OH carry KB back to COT

 

Last Minute Mary (#LMM)

Z Press x 10

Flutter w/Press x 10

 

#NMM

The group was small but close today. Good talk about sons and wrestling and career changes. No matter what stage of life you’re in, there is impact to be made on your family and community. Let that not be forgotten in the midst of our day to day.

 

Punch List out.

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The Respectables take over The Fort

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Long Duck and YHC had the Q at The Fort on Saturday.  Long Duck gave the disclaimer and quietly mentioned that we would be running (same for the second half).

We circled up in the church parking lot for warm-ups (SSHs, Windmills, Imperial Walkers). Next, the instructions:

  • Run to Main Street and back
    • Exercises in parking lot
      • 10 Burpees
      • 20 Merkins
      • 11 Big Boy Situps
    • Rinse and repeat 3 times

Long Duck  shared his personal journey and the significance of the numbers used for the repetitions.

Next, hand off to Fishsticks. Short message about never giving up.

We ran to the warehouse parking lot on Wither street.  If you haven’t been there, it is at the top of a hill.  We ran down the hill and at each right turn, we performed the following exercises (Carolina Dry Docks, Squats, and LBCs – 10 each), ran back to the warehouse parking lot for another set of the exercises.  Rinse and repeat until we reached Tom Hall Street.

Great job by all!

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Hive 10.23.20

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7 Pax arrived at Fort Mill High School for the Kettle Bell workout this morning.

Warm-ups

1 lap around the parking lot

SSHs, Imperial Walkers, Windmills, Plank Stretches, Arm Circles

Main Event

3 rounds, 5 sets, 3 exercises, and 1 mode of transportation across the parking lot

Rd 1

20 Shoulder Presses

20 Squats

20 Around the Worlds

Lunge walk with KB to the next parking space, rinse and repeat exercises above

Rd 2

10 KB Swings

10 Halos

10 Flutters

Bear crawl with KB to the next parking space, rinse and repeat exercises above

Rd 3

10 Curls

10 LBCs

10 Chest Presses

Crab walk with KB to the next parking space, rinse and repeat exercises above

 

Great job everyone!

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Snake Pit 10/21/20

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Six men showed up for the Kettlebell workout at Snake Pit this morning.  I was a little unsure about whether I had enough planned to fill the time since it has been a while since I’ve lead a KB workout.

Warm-ups

SSHs

Imperial Walkers

Windmills

Moroccan Night Clubs

Plank Stretches

 

Next, we moved to the main event.  Three partner workouts similar to a Dora, each a bit more difficult.

First:  Copperhead (The bite hurts, most likely you would survive)

100 KB Swings

150 Curls

200 LBCs

One partner ran to the second light post while the other started with the exercises above.  Flapjack until the reps are complete.

Second: Rattler (The bite hurts like hell, you may survive)

150 Overhead Presses

200 Calf Raises

200 Flutters

One partner lunge walked with bell 20 yards and back.  Flapjack until the reps are complete.

Third:  Cobra (Low probability of survival)

150 Squat Thrusters

200 Upright Rows

200 America Hammers

One partner did burpee broad jumps while the other started with the exercises above.  Flapjack until the reps are complete.

Most of the group got through the Upright Rows and started on the American Hammers.

 

Great job Everyone!

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Stationary 11s Sprint

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11 PAX gather, about 8 of them on time…

Warm Up:

Lap for late comers to catch up
Side-straddle Hops
Imperial Walker
Hillbilly Walker
Moroccan Night Club
Plank
Some yoga
Mountain Climbers
Some yoga
Monkey Humpers

Move to bells
Thang:

5 rounds:
5 Manmakers
10 Goblet Squats
15 Calf raises (with bell)
20 Swings

(total 100 swings)

Move to start of parking lot paint facing cones.
Left side:
5 Power Clean
4 Front Squat
3 Push Press
2 Snatches
1 Manmaker
Sprint 50 yards to cones and sprint back
Repeat on Right side

Did some planking as active recovery. Rinse and repeat

Stationary 11s (started at 0550)
10 merkins, 1 snatch (1 right and 1 left)
9 merkins, 2 snatches (2R/2L)
etc.
Sir Topham Hat finished (but he’s a knight, so…)
Everyone got to at least 3 merkins, 8 snatches

NMM:
Stopped w/ 2 minutes left for a brief message.
The present moment calls for our best work. Our best work as parents, husbands, community members. But we’ve got to let go of expecting the same outcomes we’ve always had when doing our best work.

We finished strong with 3 manmakers

Prayers:
For moves, jobs, M’s health, and the kid that was airlifted to the hospital at a pep rally yesterday at FMHS.

—
Band Camp dismissed

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0

Learning your own limits

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Warmup-

Mosey

In Cadence (SSH, Dry docks, 8 count push up)

The thang- 3 stations A,B,C.  A is approx 25 yards from B, B is approx 50 yards from C

Station A- Bodyweight

10x Hand Release Push ups

10x Bobby Hurley

Transport A to B- (25 yards, Broad jumps)

Station B- 10x Lawnmowers (Left arm), 10x Curls (Left arm)

Transport B to C- (50 yards) Farmers Carry (Left Arm)

Station C- 20x Chest Press, 20x Skull Crushers

Transport: Waiters Carry Back to B (right arm)

Station B- 10x Lawnmowers (right arm), 10x Curls (right arm)

(LEAVE BELL AT B)

Transportation to A: Bear Crawl

10x superman

Repeat 6 total times.  starting each repeat 6 minutes apart (6:00 interval)

Each round should be faster than the prior round, punishment for not “descending” time is 10 man makers at the end of the workout.  Up to 50 man makers available

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Double Trouble With Drop Thrill at Snake Pit

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3D gave me the reigns this morning and I obliged with another lead at Snake Pit, the closest AO to my house, so I’m a regular.
After a little warm up, we launched into what I call Double Trouble.  Each exercise you do 15 of, and then Round 2 20 of.  Simple but effective, I think anyway.
Double Trouble

Kb swings

Turkish getup (only Round 1)
goblet squats
Flutters
Curls
merkins

tricep extensions

Squat

Sumo squat

LBC
skull crusher
Rosa lita
Dead lift
calf raises
Lawnmower
American hammer
One arm dead lifts
Dips
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
  • 1 Are free of charge
  • 2 Are open to all men
  • 3 Are held outdoors, rain or shine, heat or cold
  • 4 Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • 5 End with a Circle of Trust

The F3 Credo is: Leave no man behind, but leave no man where you find him.

Thanks 3D for the chance to lead again.  Thanks Pax for the mumblechatter.

 

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EMOM Kettle Bell Blast

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15 muscle men got stronger this morning with a stupid workout by YHC. We busted out about 40 minutes of straight slinging bells, with very little rest. I mean, this is a kettle bell AO, so we did kettle bell stuff… lot’s of it. Mumble chatter was light, I guess the guys were too busy oxygenating to waste breath, or I was too red-faced to hear it over my own heart beat…

After a quick confirmation that there were no FNG’s we commenced with a quick disclaimer and on to the warmup to get some blood pumping. SSH, Windmills, Imperial Walkers, Moroccan nightclubs…

Gave the guys a brief explanation, and started pumping iron! We did the following 30 exercises for 1 minute each with no rest in between besides how long it took to transition into the next exercise.

5 minute biceps

2 handed straight curls 1 minute

2 handed reverse curls 1 minute

1 hand concentration curl 30 seconds each side

1 hand Drag curl 30 seconds each side

2 handed concentration curls 1 minute

5 minute triceps

Closed tate press (lying down, elbows out to side) 1 minute (not a taint-press, Uhaul…)

Close-grip Bench press 1 minute

Skullcrushers 1 minute

Alternating Tricep kickbacks 1 minute

Overhead extension 1 minute

5 minute shoulders

Alt slicer (straight arm side to side with pass) 1 minute

Bent over rows 1 minute

Overhead press (push head through) 1 minute

Alt side raises 1 minute

Front raises 1 minute

5 minute chest

Push up one hand on bell with pass 1 minute

1 arm fly 30 seconds each arm

1 arm bench twister (palm to rear, palm to front) 30 seconds each arm

1 arm Standing upward fly 30 seconds each arm

Standing Valley press (bell crusher forward press) 1 minute

5 minute back

Power bent over row 1 minute

1 arm underhand row 30 seconds each arm

Alternating Y-back 1 minute

Lying pullovers (lats) 1 minute

Top bottom supermans (top with bell) 1 minute

5 minute legs

Goblet squat 1 minute

Alt lunges 1 minute

Straight leg deadlift 1 minute

Calf raises 1 minute

Sumo squats 1 minute

1 Full minute of rest, you’re welcome!

Compound exercises

KB swings 45 seconds, 15 sec rest

Overhead extension/overhead shrug combo 45 sec, 15 sec rest

Alt Side lunge/side bend combo 45/15

Front shrug/Front raise combo 45 sec, 15 sec rest

Goblet squat/overhead press combo 45 sec, 15 sec rest

 

With about 90 seconds left, Polaroid led us in some flutter kicks until 0600.

Countorama, Nameorama, Announcements, Prayers/Praises

Please keep our children’s mental health in your prayers as they are being constantly bombarded with outside stresses at an unprecedented level, including strange school schedules due to covid, social distancing requirements, political pressures, news…

Thanks Uhaul for the opportunity to lead this incredible group of HIMs. I am truly blessed to be able to associate with you all. Keep accelerating!

 

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ISI DORA at The Armory

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It has been 1 year and 5 days since YHC last Q’ed at The Armory. Quite a few fond memories of the AO… including almost splashing merlot under the leadership of Assassin. Always a privilege to be asked to lead such a fine establishment. The cars just kept rolling in this morning… and luck would have it that an even number of PAX showed up. A few newer faces appeared and YHC was happy to be introduced. 

0515

Disclaimer

Proverbs 27:17 –

Mosey to Concrete Benches w/bells.

COP in Cadence

10 x Diamond Merkins on Bells

10 x KB Swings

5 x Burpees

10 x OH Press

20 x SSH

Overhead Hold KB while YHC explains weinke. 

ISI DORA

Tell PAX to partner up with someone of equal “shape” or “fitness.” PAX 1 does exercise, PAX 2 moseys out and back to a determined point. Both PAX keep number of reps secret from one another. Once the specific movement is completed, disclose number of reps. PAX with lower number of reps does a penalty exercise to make up the difference. Other partner planks in the meantime. The goal of this is to push your partner to do more reps than you. To run faster than you. To push them to push you. To sharpen each other. 

Round 1 – Lower

Movement/Penalty

Goblet Squat/Bomb Jacks

KB Swings/Bomb Jacks

Alternating Lunges/Bomb Jacks

Step Ups w/Bell/Bomb Jacks

Round 2 – Upper

Straightaway Sprints Three Islands Out + Back

Movement/Penalty

Strict OH Press/Halos

ALPOs/Halos

Curls/Halos

Skull Crushers/Halos

Round 3 – Full Body/Hybrid Movements

Movement/Penalty

Turkish Get UPS/Man makers

Burpee Snatch/Man makers

1 Arm Clean and Press/Man makers

Z Press/Man makers (American Hammer body position with OH Press)

 

Five minutes left – head back to COT to knock out some Mary.

American Hammers w/KB x 20

Flutters w/press x 20

Hello Dolly w/extended hold x 20

KB 3 Count Sit Ups x 5 (as Dirty Harry put it – it’s like the Big Boy Sit up and the American Hammer got together and had a baby). 

0600

Announcements

The Fort has a birthday coming up! Look out for info on Slack.

Alcatraz will have the most mumble chatter ever as Stang and Trucker co-Q this Saturday.

Prayers/Praises

Truckers 2.0 – injured and cannot play football at the moment – pray for his spirits to remain high as he navigates a tough situation. 

Pray for our children – especially those who are most impressionable right now by every message being thrown at them. Nature Boy said it well that he’s at a point in his life where he and his peers are most susceptible to influence from outside sources. 

Prayers for we as fathers to lead our children on the right path while they navigate their daily challenges. Prayers that we can push them on toward Christ. 

Today was fun. It involved much sharpening and the group in attendance was quite encouraging. Props to Band Camp for keeping up with Tesh, to Dirty Harry for not splashing merlot, and to Singlet & Nature Boy for literally sprinting every time I saw them running. Oh to be young…

Thanks UHAUL for the privilege to lead.

Punch List out. 

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