Tag: Airborne

High Rep Blast

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I was honored to lead these 12 Pax for a high rep kettle bell blast.

Warm Up:

We started off with a slow mosey to include High Knees, Butt Kickers, Side Shuffle, and Karoke.  From there we circled up and continued the warm up with Morrocan Night Clubs, Cherry Pickers, Small Arm Circles, Big Arm Circles, and Mountian Climbers.

Main Thing:

150 squats w upright row

200 Right Arm Shoulder Press

200 Left Arm Shoulder Press

100 Right Leg Dead Lift

100 Left Leg Dead Lift

100 Right Arm Chest Press

100 Left Arm Chest Press

100 Flutters

Annoucenments – Read your newsletter

Prayers and Praises – Prayers for those going thry mental and emotionla distress, seek help.   Continued prayers for our school leaders, kids, bus drivers, etc.   Praise for Uncle Cracker inviting Cakeboss to church many years ago.

 

 

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Hive: Super 21

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14 PAX arrived to a beautifully crisp August gloom.

Mosey around the parking lot, alternating with carioca, butt kickers, & high knees.

COP:

The Thang: a modified Super 21 sequence. We skipped the 21 reps of tricep extensions, but got the 21 LBCs in just under the wire (despite what Chicken Hawk’s clock might have said).

Naked Man Moleskin: Imposter Syndrome

I work as an academic and a musician. By outward measurements, I am successful (especially relative to the job market for musicians in academia at the moment…….). Yet I struggle with a few corrosively persistent  thoughts:

  • “I just got lucky”
  • “I feel like a fake”
  • “I must not fail”

This is not unique in either of my fields (or perhaps any field?). In fact, I think some of these feelings continue to drive me to improve and grow. However, when our identity or self worth becomes intertwined so heavily with what we do (see also Mammon in the lexicon), life is out of sync/rhythm.

My desire to grow and develop as a professor and musician is a passion. Unfortunately I often become confused about my relationship with my work and who I am. My goal is to know that my identity is found in my Third F relationship with Christ. No……scratch that. This is something I already “know.” My goal is to consistently exhibit the presence of mind to remember where my identity is found. That if a performance or a class goes poorly, my relationship with my M, my 2.0s, or my prayer life doesn’t have to be affected in the slightest.

Announcements:

Double D is raising money for a great cause. Let’s support him! Either with Burpees or $$.

Thanks to Tesh for the opportunity to lead and the PAX of The Fort (plus Greenspan from Winston-Salem….this HIM is “Dash Strong”) for pushing me to be better.

Band Camp dismissed.

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CSPAN Send off Convergence

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141 Men came to show the Respectable**CSPAN** some Respect!!

He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.

I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.

Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:

brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise

The Workout looked like this:

WWL at the Q:

  • Mosey around the lot
  • Line up; karaoke, side shuffle, high knees, butt kickers, toy solders, lungewalk, power skips
  • COP
    • SSH, squat, merkin, moroccan night club, 10 Flying squirrels
Double D at the Q:
  • Run to practice field
  • Plank sequence
  • Split into 2 groups on each sideline
  • Sprint to center and back to sideline
  • Monkey humpers x25
  • Rinse + repeat with Merkins x 25
  • CDDs x25
  • Burpees x25
Longshanks at the Q:
  • Burpees
  • Lunges
  • Inch worm Merkins
  • Maktar Ndiayes
  • Plank Jacks
  • Squats.

Dredd at the Q:

  • Prayer for CSPAN
  • Merkin/Ab Lab series
  • Truth Nuggets and Leadership development with Major Payne, Wegmans, & Drop Thrill
  • Mosey to hill behind Bob Jones Stadium
  • Prayer for CSPAN heading to F3Philly…..”CSPAN Coming”
  • More Merkin/Ab lab series

COT:

141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.

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August 2018 – Impact Convergence

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On the morning of Friday, August 3rd, 61 Men of High Impact joined Homebrew, Deacon, & Jiffy for some #Convergence work.

For this Round Robin of Pain, we separated the PAX into 3 groups and rotated to each station for 12 minutes.

Station 1 – Jiffy:

He had setup a row of 4 cones in the bank parking lot and ran the PAX through the following exercises.

  • 5 Burpees OYO
  • Straight suicides
  • Lunge walk, 10 squats at each cone
  • Bear crawl, 10 merkins at each cone
  • 15 American Hammers in cadence
  • Suicides with 3 Bomb Jacks at each cone
  • Broad jump to each cone, 5 lunges each leg
  • Crab walk, 5 diamond merkins at each cone
  • 15 LBC’s in cadence

Station 2 – Deacon:

Find a partner

One partner runs to Pizza Hut and back while the other does a series of exercises until the team does merkins (100x), Squats (200x), LBCs (300x).

  • Partner Drills (Round 1) – Partner Big Boy Sit Ups (15x for 2 rounds), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)
  • Partner Drills (Round 2 if time permits) – Partner Wheel Barrels to each side of the parking lot (2x for 2 rounds), Partner Ski Jumps (15x for 2 rounds)

Station 3 – Homebrew:

4 Corners and Burpee Roll

PAX were divided into four groups, with one group being sent to each corner. Complete all exercises listed at your corner then bear crawl to the center. At the center was a large foam die. One PAX would roll the die for the group to determine how may burpees everyone would do. Amazingly, only one 6 was rolled all morning – I’m lookin at you IceT. Once the burpees were completed, crab walk from the center to the next corner going clockwise. Rinse and repeat until all corners are done or time runs out.

  • Corner 1
    • 40 SSH
    • 40 Plank Jacks
    • 40 Mountain Climbers
    • 20 Crab Cakes
  • Corner 2
    • 15 Merkins
    • 30 CDD
    • 15 Wide Arm Merkins
    • 5 Kraken Burpees
  • Corner 3
    • 10 Donkey Kicks
    • 50 Calf Raises
    • 40 Monkey Humpers
    • 20 Lunges
  • Corner 4
    • 10 Big Boy Situps
    • 20 Hello Dollys
    • 30 Dying Cockroaches (double count)
    • 10 Boxcutters

There were prayer requests for family, school returning and those with health needs.

Cakeboss took us out in prayer.

Great job, Homebrew, Deacon, & Jiffy!

– Ginsu

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Hive @5 (times 2) for some 90s Hip Hop old school

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This party was getting started with some 90s Hip-Hop where disclaimer needed to include that YHC was not responsible for what Pandora decided to play.  After the full on disclaimer was made, we did a quick mosey around the parking lot and continued with some warm-up.

Warm-up included: mountain climbers x20, Moroccan night club x30, windmill x10, imperial walker x10, hillbilly walker x10, cherry picker x10, SSH x20, downward dog and honeymooner.

The Thang….with 2-Pac singing his sweet songs in the background.

  • 30x KB swings
  • 30x KB squats
  • 30x KB shoulder presses
  • 30x KB rows
  • 30 total / 15 each leg KB lunges with a single arm shoulder press
  • 30 / 15 (single) clean and jerk – start at left foot, lift KB with right arm, press over right shoulder

Suicides as a quick cool down at 3 sections in the parking lot – then a quick 10 count break.

  • 30 / 15x one arm KB swings
  • 30x (double count) American hammers
  • 15x burpee – dead lift the KB, set it down next to you, burpee, pick it up on your way up
  • 30 / 15x lawnmower pulls
  • 30x KB presses
  • 30x triceps presses behind your head
  • 30x KB shoulder shrugs

Suicides as a quick cool down at 3 sections in the parking lot – then a quick 10 count break.

THEN – we got to choose between round 1 or 2….we poorly chose round 2 for another go.

Finished up with a round of Mary being called out around the circle by PAX for final 5 min.

Count off, name-o-rama, announcements, prayers and praises, BOM – and that’s all she wrote.  Enjoyed it and was in pain for the following day!

Aye – Shady

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F3 Dads Game: Boogers and Pickers

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I was at an F3 Dads workout with my two sons on June 9 at The Fort (WEP). It was a good turnout of F3 PAX and their 2.0’s. Airborne was QIC for the workout and led the kids and dads on a great COP followed by a mini Murph. It was great to expose the kids to a Murph! After the Murph and water break, Airborne huddled up with me to see what we could come up with something fun for the kids. He saw me arrive with a large mesh bag full of stuff. Oh I had something up my sleeve. I gave him a brief outline and he gave me the thumbs up to Q-Jack the workout at this point. So here it is…..

Boogers and Pickers

This is a little game we used to get the kids to play when I assistant coached youth soccer for my son’s teams (the younger groups, U-9 and under). It was a real crowd pleaser, the kids would look forward to it near the end of practice. Goal was to have fun and make them fall in love with the game, but they also got a workout with all the running and reinforced some basic kicking, trapping, and lateral movement skills.

What you need:
* Open field – size depends on number of kids/adults. Preferably level.
* Cones or something similar to mark boundaries
* Soccer balls or kick balls – ideal would be one for every kid, or one for every other kid at the least. I’ve also tried it with medium sized inflatable beach balls – that was a real hoot.

Field setup:
* Make a rectangular playing field. 2:1 ratio length to width ideally, but can be adjusted based upon number of people and/or age of kids. The idea is that the kids will not be too close to each other when they run from end to end, so if you have alot of kids make it a little wider so they are not shoulder to shoulder when they run. If you have alot of young kids, make it a little shorter when they have to run so they don’t get too tired too quick. You will get the  feel for what you need based upon numbers and ages of the group. You want it to be a little challenging, but more fun. When we played we had 25 people – about 2:1 kids to dads – so our field was about 10-12  yards wide by about 25 yards long. Mark boundaries with cones.

Team setup:
* Divide entire group into two teams – kids vs. dads
* One team will run – those are The Boogers (we let the dads run first)
* Other team will kick the balls – those are The Pickers
* Divide the Pickers in half. One half lines up spaced out along the length of one side of the field, the other half lines up on the opposite side. Divide the balls evenly on both sides of the field and give them to the Pickers. Pickers cannot be within 10 feet of the ends where the Boogers start. That’s the start zone.
* The Boogers are all at one end of the field, lined up abreast, not single file – they all run together at the same time, not one by one

LET’S PLAY!
* When the Q says – the Boogers are to run from one end of the field to the other. If they make it to the opposite side, they are safe. Do not return to the same end as they started. Just run from one end to the other and stop – that is one round of play.
* Pickers try to kick the ball at a Booger as they run – pick the boogers! They kick the ball from their side to the opposite, and trap and kick balls back across as they come to them. Pickers should move side to side as needed to trap incoming balls. If they have to go out in the field to get a ball, they have to return to a sideline before they kick it. Pickers don’t have to kick straight across, they can kick where needed to get a Booger – but they cannot kick into the starting zone and they cannot target a Booger who has made it to the other end of the field, the safe zone. Pickers can only use their feet, and are to keep the balls on the ground as much as possible when they kick. Only if you are using beach balls then they can air it out and kick high.  Dads – kick lightly!! Remember, we want this to be fun, don’t want anyone getting hurt.
* If a Booger gets hit by a ball as they run between the ends of the field, they immediately go to one of the sidelines and become a Picker, kicking balls to pick the other Boogers out there.
* Boogers are allowed to pause, dodge, jump, etc, to avoid being picked, but they have to run from initial starting end to the other end.
* When all Boogers are at the opposite end, no more kicking. That is the end of one round.
* Collect the balls, give them to the Pickers between rounds so they can be ready. That gives the Boogers a little rest.
* Rinse and repeat until only one Booger remains. That’s the Slippery Booger – the one that was impossible to pick – and the winner!
* Then the Booger team becomes the Picker team and vice versus, and do it all over again.
* Have the winner of the kids and winner of the dads come out in the middle and get a round of applause! They earned it.

TIPS:
* Some kids, and parents, are dang good at being Boogers. After a 3-4 rounds, there usually ends up being 3-4 kids or so (or dads) who can dodge things with the best of them, making it obvious it will drag out a while before there’s only one. What I ended up doing for the kids who were running is ended up making them stop 2/3 the way and go back – shorten the field, concentrate the kickers. For the dads who were tough to pick, I made them do 10 jump squats mid-way. Be creative if it goes on and on and gets tough to whittle it down to just one booger winning it.
* Seriously, try it with beach balls. The more the better. Little kids can kick them harder, faster. Also, you can get them up in the air without fear of hurting someone. Plus, sometimes they don’t always make it to the other side – those become obstacles in the field the boogers cannot touch or they become pickers.

Have fun with it!! Guaranteed the kids will have fun.

-NASA

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Hells Bells at The Tomahawk

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I realized last week that I hadn’t Q’d a workout in a few weeks and was itching to get back at it.

As always, I try to challenge myself in each workout I lead, but more importantly I try to focus on encouraging others to challenge themselves.

We started out on what was hopefully the last cold morning of the lagging spring, with thermometers readin 39-40 degrees, moseying the Dobys Bridge Elementary School parking lot for some warm-ups.  We circled up with the PAX completing a litany of windmills, imperial walkers, Merkins, hill billy walkers, morroccan night clubs, mountain climbers, and some SSH.  We then grabbed the bells and mosey’d to the bottom of the hill at the entrance to the school, where we “found” some additional tokens (cement blocks and medicine balls).

The thang:

The PAX split into 2 groups of 3 and roughly equally distributed the KB weight. The 1st PAX was the timer and would run with the token to the top of the hill and back, while the other two PAX would complete AMRAP of the prescribed exercise.  Each of the 3 PAX would cycle through running with the token and completing the exercises.  The goal was to challenge yourself by using heavier weight than you normally would.

Exercises: KB swings; squat, curl, and press; KB pull through w/ row; clean and press; squats, curls,  overhead triceps extensions; LBCs w/ KB overhead; Weazy Jeffersons with KB overhead; Lawnmowers; Burpees w/KB.

With a few minutes left, the PAX picked up their KBs and the tokens and mosey’d (more like rucked or farmer carried) back to COT.  This may have actually been the hardest part of the workout – Hells Bells!

Count-o-Rama, Name-o-Rama, Announcements, Prayers/Praises, BoM

Praise for Pin-ups 2.0 making football team.  Prayed for families and kids in general.

– Continue reading →

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The Hive_Friday Leg Day for A$$kickin April

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A$$kickin April rolled into The Hive this Friday and it was a gorgeous day indeed.

Tesh was nowhere to be found and YHC got the call to the bullpen to Q, so I jumped at the opportunity.

  • Warm up
  • We did a bunch of Leg exercises with Kettle-bells and ended with 100 calf raises
  • Kettle-bell suicides between stations

During the workout it was like the two old Muppets in the balcony, listening to Spitz and Lugnut discuss the dark side of the moon. Not the Pink Floyd album but the actual moon and if its visible…..no idea where that was going or coming from.

  • Prayers for many dealing with health concerns
  • Prayers for kids going to prom this weekend
  • Prayers for Badger and all PAX going through tough times of life

Our worthiness is not what we should focus on when in need or struggling but rather the Love of God and his son. The fact that even in our mess, he gave it all for us….which proves we are WORTHY!

CB out!

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#RPG

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11 PAX posted to RPG for some Broga and miles.

Beautiful spring morning with a temperature of 54 degrees.

Disclaimer, disclaimed.

The Thang:

20 minutes of Broga (courtesy of Sasquatch) loosened up the PAX before we headed off on a 3.5 mile run through Regent Park.

NMM:

As the Q, one of my main goals, was to keep everyone together, or at least on course.  It goes without saying, running at 5am, through neighborhoods, on a newer AO, posses a challenge.

I fell short of my goal and had a couple of the PAX get lost in the neighborhood. I’m thankful for the opportunity to have the PAX give YHC the opportunity to develop and become a better leader by allowing YHC to make and learn from my mistakes.

In the end, everyone made it back to COT. YHC’s lesson learned: ask a PAX (or two) who is familiar with the course to pick up the six so QIC (YHC, in this case) can keep oversight of the other PAX.

F3 does develop leaders. For that opportunity, I am thankful.

COT – Prayers/Praises

Bass-o-Matic, thank you for the opportunity to Q.

 

 

 

 

 

 

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HIT at the Hive

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Following up my tremendously successful initial kettlebell Q at Tomahawk last week I was asked to Q the Hive this week… That or they just needed someone to do it… I chose to believe it was because I excelled at my previous attempt…

Being Friday I thought maybe I could combine the HIT philosophy of Varsity with the Kettlebell workout of the Hive.  Sitting in the living room the night before googling “high intensity kettlebell circuits” I was smart enough to realize that 50 seconds on and 10 seconds off for 4 minutes per excercise sounded a bit too “high intensity” so I decided to cut it to 30 on with 10 seconds for 2 minutes each.  I was worried that the 10 seconds would be too much but decided to leave it there (spoiler alert… 10 seconds or rest goes MUCH faster than the same 10 seconds working out… its an odd law of time…)

So following a brief lap around the lot with some high knees and butt kickers and a quick warm-up with some SSH, windmill, imperial walkers and hillbilly walkers we turned on the little app with our nice coach and some classic rock to motivate us.  Each exercise consisted of 4 sets of 30 seconds on and 10 second rest

-Dead Lift

-Goblet Squat

-Row

-Russian Twist

-Triceps

-Lunge

-Curl

-Calf Raises

-Wood Chop

-Shoulder Press

-LBC

-Kettle Bell Swing

 

Following these sets we had Airborne lead us in a round of his hip exercises to close out the morning.  The we formed into COT with announcements and prayer requests

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