Tag: Anchorman

Convergence – Shop Vac

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65 PAX gathered to remember Shop Vac. Probably had closer to 70 at different points during the hour. Fishsticks took the Milkshakers

Lutefish warmup:
Sean Kelley, 56, Shop Vac

There are a couple of young men I was hoping would hear this this morning. While I’m talking to them, I’m also talking to myself and all of you.

We all know that or God, SkyQ, has written our books. He went before us, He knows us by name, and He alone knows when our earthly lives begin and end. God knew our brother Sean was to come home. And it doesn’t make sense to us.

But let me ask you this. What would it be like to know that when it is our time that we would also know that we accomplished the tasks that the Lord created us to do? God knows the great plans He has for each of you. You are here for a reason.

Wouldn’t it feel comforting to know that you full executed your purpose here on earth? Today we celebrate Sean, who I believe did just that. Sean loved his sons. It’s all he talked about when we worked out together. That, and his dream to have a home in Beaufort. He lived out and executed his purpose. We now have 2 of his sons as our brothers, and how great it is that the world is better because of him. Recover on your feet.

I read a quote recently:

“When you were born, you cried and the world rejoiced; live your life so that when you die, the world cries and you rejoice.”

Sean is rejoicing and would want us to do the same. And he would want us to do 56 side straddle hops in cadence.

Split out to:

  • Kettlebells
    • Uhaul
  • Bootcamp: split PAX into two groups for 20min sessions
    • Ruby Slippers
    • Band Camp

Uhaul’s KB workout:
56 Squats
56 Curls
56 Skull Crushers
56 Calf Raises
56 Uhauls
56 Flutters w/ press (4 count)
56 Dead lifts
56 Lawn Mower Pulls R
56 Lawn Mower Pulls L
56 American Hammers
56 LBCs (4 count)

Band Camp’s portion:
EMOM
minute 1 – 20 burpees
minute 2 – 30 jumping lunges
minute 3 – 40 Freddie Mercuries
minute 4 – 50 Carolina Dry Docks
minute 5 – 60 SSH

7s w/ Mike Tysons and Squats
Mode of transportation: bear crawl/crawl bear

Some in cadence jump squats, core work,

I found a backblast from Shop Vac…It reads with a lot more significance to me now. https://f3thefort.com/2021/04/14/403656/
I may have said something asinine while holding a squat and quoting his backblast.
Something like:
Have understanding when I say 5 more squat jumps
Show tolerance when I say 6 more squat jumps
Practice patience when I call 7 more squat jumps
Take direction as we’re now hitting 8 more squat jumps

Did a little sprinting as well with the second group. (Shop Vac would not have approved, and neither did most of the PAX)

NMM: Shop Vac’s love for and pride in his sons was palpable. He made me want to be a better dad. I’m glad to be around men that make me want to be better. Shop Vac was one of those dudes.

Ruby Slippers’s portion:
I had the pleasure of working out a lot with Shop Vac. His attitude, smile, and laughter infected you immediately every time you met him.

YHC remembers a time during COT after a workout where frustrations from my work life came bubbling to the surface. After I vented to the PAX about the situation ( usual selfish rant where everyone else has a problem but me ) and the Q finished prayer, Shop Vac pulled me to the side and gently explained that it was my attitude that needed to be adjusted, not everyone else’s. He did it in a manner where I gladly and thankfully accepted his advice.

The Thang:
At every Shop Vac Q you could count on stations, simple exercises and/or routines, and minimal running. The six was never left behind at a Shop Vac workout so we are using the buddy system to make sure that does not happen at this workout.

Set-up 4 stations in the shape of a square in the middle parking lot at The Armory. 4 stations represented each member of the Kelly family, there were 4 exercises at each station, partner work to complete a cumulative total of 56 reps of each exercise:

Sean’s station:
– Merkins, Diamond Merkins, Wide Arm Merkins, CDD’s
Stacey’s station:
– Crunches in cadence, Flutters in cadence, Big Boy Sit-ups, Straight Lower Leg Lifts
Jack’s station:
– Squats, Jump Squats, Lunges, Jumping Lunges
Brian’s station
– Side Straddle Hops in cadence, Seal Jacks in cadence, Mountain Climbers in cadence, Plank Jacks in cadence.

PAX partner up – complete all 4 exercises at a station and then mosey to the center. YHC stood in the center of the square to represent Francis, Shop Vac’s faithful four-legged companion, where PAX would come to complete 56 monkey humpers.

Continued around the stations until time was called.

Video Evidence: https://twitter.com/jisenhour/status/1456967297453727750

Welcome FNGs: Bow Wow Wow, Bam!, Triple H, Dictator, Wax Off, and Pool Boy

Prayers for Sean’s family.

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Trifecta of Q’s

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So, I got asked to Q last minute for Wednesday at Ring of Fire (8/18) and was already scheduled to Q at Footloose for Thursday (8/19) and then NASA had to try and find a sub for Varsity on Friday (8/20), so I just said I’d do it all. I mean @HarryCarey just did it, so why couldn’t I? I’ve been chasing him for years and still have a long way to go to try and keep up/catch that HIM.

So, I planned it out. Arms Day at Ring of Fire, Legs Day at Footloose, and IronPax prep at Varsity. Here we go!

Arms day was an AMRAP with the pull-up bars, Cindy, and some core to break it up. 1 minute on 30 seconds off.
Pull-Ups
Squats with Block
Curls
Overhead Press
LBC’s
Merkins
Flutters
Burpees
Low plank
Side Straddle Hops
Repeat.

Music kept us going with mostly hard rock from the ’90s and 2000s. @Sheild thinks I’m the next Tony Robbins as I was trying to motivate and keep everyone going on our rest periods.

Thursday at Footloose we did 7’s. Launching from the AO, we went over to Minnow Pond to see if we can pick a fight, to which they just ignored us. So, we ran the hill. Monkey Humpers at the bottom near the main road, because you know, Monkey Humpers ;). Up the hill and then squats.

We then ran over to Fort Mill Chruch of God for a round of 7’s using the stairs and the parking lot. I didn’t exactly think this one all the way through before giving instructions. Run up and down the stairs, then do 6 calf raises, run back over the stairs and run a lap around the parking lot and back up over the stairs to do 1 Bobby Hurley. Complete the circuit until 7’s is completed. That ended up being 14 laps around the parking lot. We ended up with 3 miles on this day. Lots of good mumble chatter and fellowship on those laps.

Finally, @ Varsity, we did IronPax prep with the Week 0 2018 workout. 50 squats, 40 big boys, 30 merkins, 20 lunges (modified down from Bonnie Blairs as we’re old and our knees can’t take it), 10 burpees run a lap. Do this 4x for time.

@Slapshot killed it and completed the circuit in 24:39, while @HarryCarey finished in 28:10 and YHC in 30:30. The rest modified and got their own solid workout/ruck in.

Q-ing the trifecta was a great test as it made me get creative and stay engaged with the group. We’re called to be leaders and this was a good test of my abilities over a longer period, not just every once in a while. Thanks to all for the opportunity to lead. I enjoyed it!

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Pantheon Burpee Lane Humid Fest

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12 PAX + YHC chose to post at Pantheon. Why it was never named Painathon I don’t know……but here we go.

Mosey warm up with some running and some other stuff

  • Mosey the .4 route of pain to point out the 4 pain stations
    • Weezy Jeffersons
    • Big Boys
    • American Hammers
    • Squats
    • Box Jumps
    • Lunges or Lungs….whatever you like
    • Diamond Merkings
    • Derkins
    • Hand Release Merkins
    • Inch Worm Merkins
    • Parker Peters
    • Mak Tar Za’s
  • Hit Burpee Lane
    • 5 Burpees
    • Bear Crawl 25 yards
    • 5 burpees
    • Bear Crawl 50 yards
    • 5 Burpees

Great Mumble Chatter and lots of sweat!

Thx 38 speacial! Everyone get better!!

 

 

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Ballroom: Talking about Feeling and running 2mi ish

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11 PAX at The Ballroom for a mini cannoli run …… moderate means modify as needed.

  • Couple of warm up exercises
  • Mosey for .94mi to Pleasant Knoll Elementary entrance
  • Along way do some exercises
  • 3 rounds of repeats to 5 light polls
    • 10 Merkins
    • 20 Squats
    • 10 America Hammers
  • Mosey back to COT with exercises on the way
  1. The Barry – July 1 7pm
  2. Fastest 5 – July 31
  3. Prayers for Sen Tressel friend Joe
  4. Praises for Yoshi and time with Grandpa

We are all managers….not just in the workplace but in everything. The better word is steward. From the air we breath to time to finances to the very words that come out of our mouths, we need to manage them and ask ourselves are we using this to the best of our ability or wasting it?? Steward all of your resources well!!

Thanks Drop Thrill from the opportunity to Q

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Some light running and form

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It’s been a while since YHC has gone all the way to Footloose, so how could I say no to the early morning drive east of the Peach Stand?

The car said it was 60º F, and I couldn’t have asked for a better morning for working off a slight hangover.

the gloom

YHC arrived not at 0515, but my watch still said 0515 when I got out of my car so I was basically sorta, not really, but kinda on time.  Barry Manilow and Anchroman had meandered off already and so I asked Assassin and Small World how they felt about taking “moderate” up a half a notch.  With their permission, we set off toward main street.

the thang

My original plan was to take the crowd down to FMCoG’s lower parking lot for some stairs and Dora fun. Works great for crowds because there’s always someone to complain at, but with 3 people, you can’t dora properly.

We immediately started off towards main street. Pulled into the lot behind Amor and Improper for:
20x SSH
10x low slow squat
10x Merkins

Every time we stopped after that it was the same thing:
10x lunges (each leg)
20x monkey humpers
10x BBSU

Stops were made:
By that animal hospital
The post office
The steps of United Presbyterian
Parking lot for 1873
The town hall
Back at the animal hospital
Across from the police station on Academy where we ran into quite a few Minnows
The lower lot for FMCoG

Then we ran up the stairs, realized we were SO CLOSE to 2 miles that we overshot COT, wrapped through the parking lot and back to hit that sweet, sweet 2.0 mark.

cot

Anchorman and Barry Manilow were waiting for us at CoT where we talked about the various upcoming events, such as “The Barry”, and others.  Did you know that there are going to be prizes at The Barry? I didn’t.

Everyone had a prayer, and they were prayed.

nmm

It was a good day to be in the gloom. We had great weather that was just cool enough to keep what was in my stomach where it belongs. I’ve known Assassin for a while and it was good to hear his take on things again. I’d met Small World a while ago when he first started posting, but didn’t get a chance to know him, so I am quite thankful for the easy pace and good mumblechatter from this morning.

Thanks to Small World for inviting me out. SYITG

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Sweep The Leg: Called in off the Bench to Close this one out!

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Respect the Claves as started a few days early! Vuvu called me up to fill in and I happily accepted.

The Thang:

19 PAX emerged from the gloom at Sweep the Leg for a Monday morning kick in the teeth.

  • Mosey to the Baxter mushroom pool and do lunch walks until 6 arrives
    • Take a .5mi lap and then complete the reverse board of pain, dropping one exercise each round
    • 10 Dips x1
    • 10 Merkins x2
    • 10 Squats x3
    • 10 Big Boys x4
    • 10 Burpees x5
  • Back to COT with anywhere between 3-4mi and potentially 50 burpees

Cyclops got the Bundt cake prize

River Rat had the actual birthday

Shortstop prayed us out and it was surely a gift for sure!!

 

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Ballroom abs

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YHC had the honor of leading some #HIM’s through a WO that allowed the PAX the ability to dial up or down their intensity. It’s important to recognize PAX levels of intensity when Q’ing so that you can ensure each PAX pushes one self to their acceptable level.

COP: SSH’s, IW, Windmills, LSS, big arm circles, and CDD (all in different cadence)

Mossy to bottom of hill at the backside of the PKMS gym.

At the bench 2 rounds of 10 reps each: Step ups each leg, dips, derkins, erkins.

Mossy to fire hydrant to where PAX chooses their intensity. Either NUR, Run, or walk for 11’s. Top of hill 10 Left Leg Scorpion merkins, run back to bottom for 1 Right Leg Scorpion merkin..rinse repeat till 11’s. If PAX finished early they went and picked up the 6.

Mossy back to benches for another 2 rounds of the same.

On the 6 for some marry – a crowd pleaser.

13 Hello Dollies right into 13 Rosaletta’s, right into 10 Hello Dollies and 10 Rosaletta’s, right into 5 of each without dropping feet to ground. Then box cutters, then flutters, then LBCs and finish with flutters.

Sprint to top of hill and come back for the six, mossy to COT for 15 more merkins.

COT

Prayers and praises where plentiful from Cake Boss 2.0 doctor news, to my co-worker and daughter Morvan and Mila, to Spark Plug’s daughter, to my 2.0 Evan.

Thanks all!!

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Mini-Pond

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Today we decided to choose our own adventure at Footloose.  Because the men chose the harder thing, it evolved into Mini-Pond.

The Thang:

Very simple:  You have two loop options and two exercise options.  One loop is shorter (.5 miles) and one loop is longer (.6 miles).  One exercise is less difficult and one is more.  Choose your level on each loop and regroup for short sets in cadence.  We did 5 laps, which means we got 2.5-3 miles in depending on your choices.

Lap options:

  • Merkins/Diamonds – 10
  • Squats/IW – 15
  • Burpees/Flying Squirrel – 7
  • BBS/LBC – 15
  • Bomb jacks/Monkey Humpers – 10

After every lap we did a few things to regroup In Cadence where appropriate:

  • Bear Crawl one of the 3 lanes in the circle (again, pax choice)
  • Tappy Taps
  • Imperial Walkers
  • MNC

NMM:

I am not a professional.  I don’t know how to Q a moderate workout and keep everyone aligned.  Today was a good experiment, not because we somehow managed to keep everyone aligned across the “easier” and the “harder” aspects, but because the guys that showed up almost exclusively chose the harder loop and the harder exercise.  I don’t know the reason (peer pressure?), but they all did it and I am fairly certain all of them are glad they did.

Read your Newsletter.

Honor to Serve.

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average age 50.9 yrs, Kevin Bacon would be proud

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The elder statesman ran around today at Footloose
The old guys were on hand for a Manilow mall walk

10 seasoned veterans took to the streets and parking lots at Footloose for a Barry Manilow beatdown!

No last minute modifications needed, all attendees perfectly capable of taking anything I could dish out.

The thang:
mosey to the back of the church and circle up, 10-15 reps of each, in this order:
imperial walker, LBC, LS squat, shoulder tap, hill billy walker, freddie mercury, windmill, dying cockroach, jump squat, travolta
walk over to the wall for the unveiling of “on the rail”, 10 reps in cadence

mosey the long way around the block to the lower church lot, partner up. one snake the stairs, one donkey kicks, switch, 2nd round, one snake the stairs, one plank jacks
line-up on on end of the lot, Jonah Hill going the other way

mosey toward the “big” hill, but since that is what everyone was expecting, took a left and circled the church once before stopping at the bottom of the hill. partner up, one run the hill, the others choose between LBCs and BB sit-ups, switch, 2nd round, one run the hill, at the bottom of the hill alternate between 5 LBCs and 5 hand release merkins.

walk across the street to the other lot, line up across the church side. karaoke L to the other side, 10 LBCs, back, 10 LBCs, karaoke R, 10 LBCs, the same back, 10 LBCs, powerskip across, 10 LBCs, and back, 10 LBCs, 50% across, 10 LBCs, 75% back, 10 LBCs, all you got across, 10 LBCs, all you got back, 10 LBCs.

5 minutes left, so we mosey in the exact opposite direction of COT, around a bigish block and back to the church sign by COT. On the grass for 11 makhtar n’ diayes, in cadence.

announcements, prayers around the horn, and Assassin took us out.

Thanks for the opportunity Boss Hogg.

Looks like we made it,
Barry Manilow

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3

Are You Committed?

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YHC had the honor to share the Q with Dark Helmet in celebration of his six years in F3. The disclaimer was disclaimed and the group split between The Fort and Milkshake. Here’s what we did:

  • 10 Imperial Walkers (IC)
  • 10 Low Slow Squats (IC)
  • 10 MNCs, Overhead Claps, Raise the Roofs, Little Baby Arm Circles (IC)

Mosey to the back parking lot

  • 20 Burpees
  • Lap
  • 40 Merkins
  • Lap
  • 60 Squats
  • Lap
  • 80 Little Baby Arm Circles
  • Lap
  • 100 Calf Raises
  • Lap
  • 80 LBCs
  • Lap
  • 60 American Hammers
  • Lap
  • 20 Burpees

Transition to Dark Helmet

For DOAH’s half, we ran around downtown to various parking lots for mumblechatter, Burpees, Bear Crawls, Flutters, and a myriad of other “fun” things. At each stop, he spoke to the 5 Core Principles, the Credo, and various other lessons on becoming a better man through F3. He’s an example of how a man can change if he commits.

So, are you committed? Without commitment, nothing happens. Commitment is required for any gains; gains in your fitness, faith, marriage, work, and life. Commitment is not a feeling. It’s a requirement to get through the hard times. We post in the heat, cold, rain, or shine. Why? Because doing the hard thing at the hard times prepares you for the the future. Commitment isn’t always easy, but it’s necessary to get you prepared for the next hard thing. You can’t get out of something that you don’t put into.

Six years ago, DOAH made the first commitment to daily investment into his fitness. Because of his efforts, he’s down over 50 pounds and up hundreds of new friends. He’s a better husband, father, and leader. What’s his secret? Commitment to betterment – the daily red pill. You have to commit if you want to see gains. Get after it, fellas. Today’s your day. Take it!

Aye!

Italian Job

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