We ran…..we ran so far away!
Then came back
COT
2/24 = Yeti
Thanks for Q Mainframe!
For the non-roosters, 4 HIM stepped up at WEP for a brisk hour-long tour of Fort Mill parking lots.
Parking Lot 1:
-15 American Hammers
-20 Flutter Kicks
-20 Hello Dolly
Parking Lot 2:
-15 Shoulder Taps
-15 Knee Taps from Crab Walk Position
-10 Peter Parker
-10 Parker Peter
Backwards Run up hill, sprint down
Parking Lot 3:
-Adult Duck Duck Goose (Lutefisk educated PAX that the game is actually called Duck Duck Grey Duck). Whilst all PAX jogging in place, in a circle, 1 HIM ran around the circle twice. Each passing by, the HIM passed does a squat, then back to jogging in place.
Parking Lot 4:
-The Merkin Wave x15
Mosey to grassy and “leafy” hill:
-3x Jump Merkins up the hill, Crawl Bear down
-3x Bunny Jump up the hill, Reverse Inchworm down
Then came the partner work:
-15 Merkin Hi-Fives
-15 Big Boy Situp Hi-Fives
-10 Box Cutters; one set of legs were in while other set of legs were out
-Partner 1 did situps while Partner 2 did Merkins or Derkins on the knees
-Partner 1 plank while Partner 2 did 20 dips using Partner 1’s back
Bonsai took over and brought us to the church stairs for 16 flights of “see if we can get to heaven.” We didn’t make it, so we went on the trail for a staircase burpee from 5-1.
Mosey to COT
76 PAX (including 4 FNGs) met in the gloom at Harris Teeter this morning to kick the year off the right way.
Group 1 – Jedi
Start with 60 seconds of plank tutorial, then a fairly lame attempt to explain the exercise “routine” for the upper body station. The routine, to be done in increasing AMRAP style:
· Incline Merkins
· Low Country Crab Boil (One leg, one hand dips)
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Left hand on curb)
· Staggered/Uneven Carolina Dry Docks (Left hand on curb)
· 90° Turn clockwise
· Pseudo Planche Merkins
· Donkey Kicks
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Right hand on curb)
· Staggered/Uneven Carolina Dry Docks (Right hand on curb)
· 90° Turn to starting position
Start with 10 reps for each exercise, then add 2 reps each round after that (10, 12, 14, 16, …). Only the elite few made it past the round of 12.
Group 2 – Peabody
An absolute honor to lead a convergence and had so much fun working with all the guys. Here’s the fun of the cardio Q.
SPRINT Relays!!!
3 team
60 Yard sprint
Team members are doing Seal Jacks, side straddle hops, or flutters while teammate runs.
Winning team selects penalty exercise for 2 losing teams. (Unknown is losing team has to do the penalty exercise too but only half the reps).
Rinse and repeat the sprint relay races once teams are mixed up.
Mary to follow:
Lists of fun to hear the encouragement of other Pax and see the competition bring out the most in guys. Saw lots of guys really push hard to win for their team.
Group 3 – Jekyll
Motley Crue and 80’s hairband soundtrack
COT
Welcome FNGs Iron City, Humps, Hillary, and Juliet
Prayers by CakeBoss for leadership.
– Ginsu
We had 20 at Clydesdale’s for a balmy run. A few men took to the Baxter trails while the rest of us headed out for a Grey Rock loop. Sure it’s 5mi. I said if you add the little harvest Pt. road hill. Well that was wrong. All in all it was 4mi. and some change. I really couldn’t tell ya cause I took a detour back and skipped that big freakin hill. I did about 3.3mi. Wasn’t feelin it. Well it is Clydesdale’s ya know. Anyway I have to mention that McGuyver went for a blazin 6mi stretch and still was back by 6. That dude can fly. That’s all I got.
Happy New Year!
It was sub-teens this morning and by the forcast, not supposed to get above freezing today. Even though this weather is slightly ridiculous, 5 men still posted to the Hive to find something hard to do, and get it out of the way early.
Warmup
SSH x30, Burpee x10 OYO
Mosey to the band practice lot for some yard markers.
Tricep Extension x20, Burpee x10
The Thang
AMRAP for points: front raises = 1 point, 40 yd dash and back = 6 points
I was around 56 points on this one… Apparently, no one else could add at this point, so I win by default? I think Geronimo was in the 60s which means he needed to bring out his 50lb KB. AMIRIGHT?!
Flutter x20, FredMerc x20, Burpee x10
AMRAP for points: bent rows = 1 point, 40 yd dash and back = 6 points
I was at 70 points on the nose on this one, and I was last. Peabody, Airborne, and Geronimo had me beat. Sugarbug refuses to count over 32 apparently.
Flutter x20, FredMerc x20, Burpee x10
Split into two groups 40 yards apart: Fireman Carries with 2x 40lb KBs relay style till each man has three 40 yd carries
Squat Hold x12, 40 yard dash
Steven Curry with holds for 20 yards, 80 yard dash to the endzone.
Mosey back to COT.
THE HIVE IS AT HARRIS TEETER CONVERGENCE ON 160 AND SUTTON/PLEASANT NEXT WEEK (12/12). Joe Davis is tomorrow so WEP is closed. Read your newsletter for announcements.
12 men met on the frozen tundra that was Walter Elisha this morning to get better. Freebird led the first half of the workout and Ginsu closed it out. Motivational words were given re: purpose & intentionality heading in to the new year.
Warmup
Mosey to the field
The Thing
Mosey to the playground & partner up
Mosey to the tree line
Hand off to Ginsu
Mosey to the playground and get back to parters
Mosey to the big hill for modified Jacob’s ladder
Mosey to the wall at Springs
Mosey to COT
Announcements
Prayers & Praises
So… my personal computer fried a month or so ago, and I haven’t wanted to type all this on a phone keyboard. So, I now have a real keyboard again, hence the backblast. So below what went down.
3x3x3 – 3 sets of 3 rounds of 3 exercises… my favorite. aka a “one-niner”… cause it’s nine exercises total.
After the token SSH warmup…
Al Gore, Hillbilly walker, jump squat.
Russian Twist, Freddy Mercs, 6 in hold into a flutter.
Shatch, clean/squat/press, tricep ext.
Al gore, Al gore calf raises, 1L deadlift. till time (2 rounds)
And that’s the game. I also rambled about my near death experience that got me out here.
We began with Sugarbug taking the lead for a mosey around the park and circle up in the field to get warmed up on this fridged 20-something morning.
24 SSH, 12 Windmill, 12 Moracan Nightclub, 12 Peter Parker, 12 Parker Peter (by now Dark Helmet and his ruck were starting to notice a trend and were getting nervous)
Mosey over to the playground to do some laps “12 Days of Christmas” style. It went like this (feel free to sing along)
One 4 count merkin and a lap around the WEP playground
Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground
Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground
Four 4 count flutters, Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground
Five bombjacks, Four 4 count flutters, Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground
Six lunges (each side), Five bombjacks, Four 4 count flutters, Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground
Seven dry docks, Six lunges (each side), Five bombjacks, Four 4 count flutters, Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground
Eight double count american hammers, Seven dry docks, Six lunges (each side), Five bombjacks, Four 4 count flutters, Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground
Nine dips, Eight double count american hammers, Seven dry docks, Six lunges (each side), Five bombjacks, Four 4 count flutters, Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground
Ten SSH, Nine dips, Eight double count american hammers, Seven dry docks, Six lunges (each side), Five bombjacks, Four 4 count flutters, Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground
Eleven plank jacks, Ten SSH, Nine dips, Eight double count american hammers, Seven dry docks, Six lunges (each side), Five bombjacks, Four 4 count flutters, Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground
Twelve burpees, Eleven plank jacks, Ten SSH, Nine dips, Eight double count american hammers, Seven dry docks, Six lunges (each side), Five bombjacks, Four 4 count flutters, Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground
Once the carol had been sung the choir lead was passed over to Quack Attack who began his lesson on the greatest gift
-Began with a circle of core work. Quack Attack would call out an exercise and a PAX would ten count followed by another ten count by the next PAX clockwise. He would then discuss the next exercise as well as some insight into life for about a 10 count and we would begin again with the next PAX clockwise for a revolution around the circle. I don’t remember every exercise because I was trying to not fall over, but we did some plank, a dying cockroach of sorts (but it looked much nicer so we called it a dying palmetto bug), as well as some side planks with a hip dip that apparently looked so impressive the women on the track started giving us more room when they came by.
-Following this circle of fun we proceeded to run halfway around the tack around the park in a “native american” fashion… The PAX running to the front was instructed to yell their F3 name and the favorite gift they received as a child. I must say based upon the answers it seems Nintendo did well during our childhood… Also I felt bad for the poor lady who must have thought 10 minutes earlier “What a nice cool morning for a peaceful walk with Fido at the park… It will be so relaxing… The odds of 20 men running in circles around me screaming the names of video games is incredibly low…”
-Once everyone had discussed their favorite gifts and we reached everyone’s favorite hill we split the group in half for a relay race. The line was at the base of the hill and those PAX in line were to squat while the lead member ran up the hill and completed some sort of one leg squat jump that from any distance away looked like a typical drunk wedding dance. They were then to run back to line and tap the next PAX
-Following this completion which was decided to be a tie (dealing out 5 burpees to everyone) we finished with another “native american” fashioned run the remaining distance around the park to the lot for COT. On this run we were to say our F3 name and who was going to win the College Football Championship. While there was some limited SEC support CLEMSON certainly was the polling favorite with a notable write-in (scream in) vote for Air Force… Maybe this is the year of the triple option…
Yep. Jogging and running. The cold didn’t stop us this morning.
10 men joined YHC for a BYOB Jam Session to celebrate the end of a long week at The Hive.
Mosey around the parking lot to get everyone warmed up on this brisk AM.
Warmup:
VQ Squeaky gets voluntold to lead a couple warmup exercises.
Grab your bell and head to The Thang…
The Thang:
YHC brought some classic rock to fire us up and smooth country to slow us down while did some interval Tabata training with a special focus on legs…and beating the tar out of the PAX.
30 seconds AMRAP, 10 seconds rest (several rounds, give or take in this order):
We went round and round for a while, enjoyed Pandora’s best and the company of the sweaty PAX around us.
COT
Announcements
Prayers & Praises
Last word – focus less on the stress caused by being busy and more on the opportunity that God has given you that is making you busy.