Tag: Assassin

Shaolin Moderate Workout and Cult Chat

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This is the first full week of 2021 and YHC was glad to step in when a Q was needed at the Ballroom. IIRC, the last time I Qed there was back during Short Sale’s tenure, when Google Maps had no aerial photos.

8 PAX appeared in the gloom on a cool Tuesday morning. The weather said that there was some light rain in the area, but it wasn’t at the Ballroom.

The disclaimer was a disclaimed in a new way today, because YHC would be describing some very odd, new exercises and prescribing modifications as we went along. It may have sounded a bit professional, but I assured the PAX that I was not getting paid.

The warmup

A quick mosey around the parking lot followed by:
15x SSH
10x Low Slow Squat
10x Imperial Walker
10x Hillbilly Walker

Mosey around the back of the school for a stop by the bridge. Here we would do some stretching and exercises that were passed down from the Shaolin lineage, as well as from a cult known as Chung Moo Quan (more on that, later). This was part of the standard warmup from YHC’s studio in MN.

Legs about shoulder width for these, always both sides. Static stretches held 10s

1. Arms overhead, grab the R hand and stretch (pull) to the left without a twist. (lats)
2. Arms straight out, L hand toward L ankle, no twist (obliques and some lats)
3. L arm out, palm up. Grip L fingers with R hand using overhand grip (thumb to thumb) and pull down and back to armpit (inner forearms)
4. Elbows tucked into sides, L hand by chest, grab top of L palm with R overhand. Pull L arm up, push R hand down. Basically fold your hand back toward the elbow (wrist tendons)
5. Widen stance a bit. R in L hand fingertips up. From standing position, dip down to behind the ankles and come back up. (like cherry picker, but just once and up) 3 times.  Then both hands on lower back, chest and stomach out for the “old man getting out of bed” stretch three times. 5 rounds
6. Both hands make a diamond near the ground, legs straight as possible. Slowly orbit from ground, to the right, behind, to the left and back to the ground. Reaching as far as possible for entire movement. 3 orbits each direction
7. Legs out as far as they go, heels down and toes up. Fingertips on the ground (was pretty easy for the PAX to get the fingertips down). Fingertip pushups. Rock back on the way down, over the hands on the way back up. 10x

Mosey up the hill to the back of the school. Everyone on their six. Both sides if only one is listed, static stretches for 10s if not listed

  1. Legs straight out, separated as far as possible, toes up. Arms crossed in front fingertips up, sweep arms over toes 3 times, then grab and pull down for 5s hold.  4 times
  2. L hand to L foot, bending to L, R hand overhead reach to foot
  3. Feet together, pushing down knees (butterfly)
  4. Lay back, L hand grabs R foot and pulls to chest, L foot hovering
  5. Sit up, legs straight. Leaning back with straight back until feet start to hover, hands in fists, pound stomach 30times with fists, double count
  6. 10x 4count Flutter
  7. 10x 4count Hello Dolly
  8. Sit up, hands on ground behind. Both knees bent, kick both legs straight out, to right, and to left 10x. No break between R and L

Mosey around to the front of the building again and instructed PAX to find a pillar for support. Each exercise is right and left leg

  1. L knee at waist level, bounce knee up above waist and don’t let drop below waist. No touching the ground either  x40
  2. L knee again at waist level, snap kick out, no touching the ground  x40
  3. L foot to the side, toe forward. Raise as high as possible, no touching the ground x40

The Thang

Now that the warmup is complete, walk over to the high side of the parking lot and line up for the Doji. This is a balance and strength exercise that can be done by anyone.

Start by standing straight up. Using your L hand reach behind the R shoulder and ‘scoop’ with your fingertips, as you come around the front of your body, step into a deep forward stance with your R knee at 90º, and your L leg straight out, both feet parallel and about 45º off the direction of travel. Shift your stance to L forward stance while scooping behind you with your R hand, when you come back around, step forward staying very low, into L forward stance and push ahead with your L hand open, fingertips just at the shoulder level. Scoop behind w/L going into  R forward, then step forward with R and push with R.

It sounds like a complicated movement, but it wasn’t too difficult for the PAX. YHC called out each movement and we travelled about 15m with it (about 10 steps each foot), then turned around for another go.

After this movement we had about 12 minutes left. I had planned on getting more running into the workout, and skimmed over in my head the various workouts and exercises that would be good for a moderate workout without toasting the legs any more than I already had.

The best way to get some extra steps in? Dora

100 pushups, 200 squats, 300 LBCs!!!

We finished with about 90 seconds left, which was enough time for 20 flutters and a very quick saunter over to CoT

Cot

8 PAX counted off and name-o-ramad

Not a lot to announce right now, so Drop Thrill hyped the 2021 Christmas party.

Praises were voiced, prayers were requested.

nmm

Yeah, so the cult thing. My Shaolin teacher got caught up in a cult known as Chung Moo Quan in the early 90’s. I joked with the PAX about this commenting that they should hand over their wallets and sign some forms, to some good natured chuckling.  Obviously none of us are involved in anything like that, so we can laugh about it.

But have you ever tried to point out someone’s poisonous indoctrination? It’s usually not pretty. The cult indoctrinated don’t usually even know it’s happened because of how “normal” it seemed on the way in. They’ve received a lot of training and are well equipped to remain indoctrinated. Pride, ignorance, shame… all of these methods are veiled as normal and create an indoctrinated member.

I realize it’s super weird to expound on cult membership at a workout or in a backblast, but I assure you, dear reader, that it is relevant to every day lives.

Because while we may not be members of Chung Moo Quan, vandalize a building in the name of Tyler Durden, chant “the greater good” in a hooded robe,  or follow Jim Jones into death, we’re all subject to attempted indoctrination during almost all of our waking hours.

TV advertisements try to indoctrinate you into the cult of yourself.  Talk shows and news commentary try to indoctrinate you into the cult of bitterness, greed, or supremacy.  Our free country is, for the most part, monetizing our minds through indoctrination.  It’s incredibly difficult to tune it out.

This is why my word this year is “Discipline”.  I’m using two definitions. The first is the study of a subject, the second is to train.

Discipline as a study helps me to understand my beliefs and how they work in a world that wants me to change them all the time.  It applies to all 3 Fs as I intend to refocus on nearly 20 years of Shaolin training, be more intentional about being social (the pandemic has made life very cozy for a hardcore introvert like YHC), and actually focus on spiritual beliefs.

Discipline as a training regiment helps me to be strong enough to understand whether indoctrination is attempting to change my beliefs, or I’m just wrong.  As a physical training regiment, discipline can help me get the sleep I need and eat correctly. And as social training, I can tune out awful social static.

 

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6

Rain and Pain at #TheArmory

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It wasn’t supposed to rain after 4am but it was sprinkling when I arrived at Forest Hill Church. My weinke was prepared and I wasn’t going to change directions just because of a little rain. We did 21 SSH’s to warmup and then walked over to the far side of the lot where I knew there were the most parking spaces. It started to pour. I briefly thought about going under cover (because it was pouring, not sprinkling) but got over it really quickly.

The Thang:
Line up along the parking space lines.
1. 10 Swings at every line (hold plank for the 6) walk back to start
2. 10 Squats at every line (hold plank for the 6) walk back to start
3. 8 Double Arm Curls at every line (hold plank for the 6) walk back to start
4. 7 Double Arm Tricep Extensions at every line (hold plank for the 6) walk back to start
5. 5 Big Boy Situps w/ Press at every line (hold plank for the 6) walk back to start THESE WERE THE BEST THANKS TO THE PUDDLES!
6. 4 Halos at every line (hold plank for the 6) walk back to start
7. 2 Lunge Pass Throughs at every line (hold plank for the 6) walk back to start
8. 1 Man-maker at every line (hold plank for the 6) walk back to start

Did I forget something?

We finished at 05:58, just in time to walk back to COT.

F3 is outdoors, rain or shine. We embraced the suck with minimal whining and it was good.

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Shovel Flag Handoff and Legacy Beatdown

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It was my honor to receive the Shovel Flag from Uhaul this morning. I’m looking forward to joining with all the great HIMs that frequent this AO to continue the legacy that was celebrated today.

But enough about YHC, we enjoyed a true legacy beatdown this morning that included the following; (forgive me if I missed something)

0515 came early this morning for some of us… very early for a few that came rolling into the parking lot hot just in time for the fun!

  1. Uhaul started the custom playlist for the morning and then led us in some warmup exercises at the shovel flag to get the blood moving. We did a metric ton of SSH’s, was anybody still counting when they finally ended? All I know is Uhaul was having too much fun with them! These were followed by Moroccan Nightclubs, Tappy-taps… And we were moving!
  2. Mosey with our bells over to the far end of the parking lot for JWOW’s Q; There we did 30 counts of a bunch of exercises including curls, goblet squats, flutters… Probably some more that I forget at the moment. Between each set we ran a “suicide” with cones previously laid out by JWOW.  – Side note- B.O.B. recommended an official name change for suicides in light of our focus on mental health. I believe I heard either Gears or Cake Boss say “Gassers” while in COT, and I would second that. I don’t see that name used in the Exicon, how do we get an official name change for mental health awareness?
  3. After JWOW, Assassin had us on our sixes playing hot potato in a circle, passing our bells around the circle from left to right, then back right to left. We also did a bunch of LBCs while partners ran a kettle bell relay around the parking lot.
  4. Dark Helmet on Q had us lifting our bells, a lot! Shoulders were definitely burning! We also ran again around the parking lot. Music choice was… interesting, I’m going to assume that not many guys have ever worked out to the peaceful and spiritual sounds of the Mormon Tabernacle Choir. Maybe in SLC? We all thanked Uhaul for that!
  5. My turn. 50 Shoulder presses/tricep extensions, farmer carry across the lot. 50 Front shrugs/upright rows, overhead carry back across the lot. 50 halos and 50 around the worlds, farmer carry across the lot. 50 chest presses/skull crushers, overhead carry across the lot. And finally, 50 bent over reverse flys.

0600 we moseyed back to COT for Nameorama, Shovel Flag Hand-Off, and prayers and praises.

Prayers for our concentricas, prayers for F3 Hightower who was killed in the line of duty this weekend in Myrtle Beach. Especially for those who are left here without him.

Thank you Uhaul for the opportunity, thank you everyone for your support!

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10

Just. Keep. Posting.

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On a crisp 48 degree morning, a similar # of pax posted for a convergence at The Fort/Milkshake to commemorate 8 yrs of pain and impact in the Gloom of Fort Mill, SC and elsewhere in York County.   The occasion drew pax from Rock Hill, Metro and Raleigh.

The Thang

Double D led a warm up with yog to the Church of God parking lot plus some Carioca

COP — Mtn Climbers, Peter Parker, Parker Peter, Monkey Humpers, SSH, Seal Jacks, Merkins

Hand off to Jekyll

Yog up the hill to the rug factory lot and a re-introduction to, yes, you guessed it  — The Board Pain!!!

See photo for the Weinke from here….or check your soreness today (Sunday) for those who were present.  A Jekyll Classic!  Heard at F3 from Redwood @Santini “I’ve been avoiding this Board for years…100 Burpees!!”

Yog back home

COT

Naked Man Moleskin

8 years…Is that a long time?  Well, the average time of degree completion for US college students is 6 years.  Only 50% of startups make it to the 5th year mark.  So, I suppose 8 years qualifies as something of a landmark.  At the same time, I don’t personally remember much about being 8 years old.  What about the 8 years from 2-10 years old?  Or maybe 10-18 years old?  Yes, I remember more…and if I had my way I’d like to forget some of those moments!

Well, I can remember quite a bit of the past 8 years.  I quite clearly remember 9.29.12…a date etched in my memory like my wedding day, my daughters’ birth dates and my birthday.

As I reflect back on 8 years of #Impact delivered by the men of F3TheFort, what really matters is 10.06.12 and 10.13.12.  You see, those were the Saturdays when pax returned to WEP for week 2 and week 3.  And FNGs posted for their own personal version of #TheLaunch.  And then Saturdays became Tuesdays, too.  And then a short time later they also became Thursdays.   In the end, what matters the most is not what happened in the past, but what happens today.  Or what will happen tomorrow when pax post to one of 30+ workouts across Fort Mill/Tega Cay or 70+ workouts across York County.

Just. Keep. Posting.  The one true constant across life is #Change.  Since 2012, I’ve moved to a different house,  nurtured two chicks out of the nest, collected a paycheck from two additional employers and traversed through a lot of ups and downs.  One of my rocks during this period has been the community of #HIMs known as F3TheFort.  You’ve been steady in your acceptance of me each time I post.  And along the way, you’ve revealed to me more and more parts of myself as you’ve revealed parts of yourself.  I know I’m all the better for it, and so is my family.  I’m pretty certain you’re better too.  And in the process our town, county and country are also better.

So, yes, we should take heart in what’s transpired over the past 8 years.  It is remarkable.  It is a blessing.  Some might call it a miracle….or miracles.  And the only way to honor this fruit and express our gratitude to God and the men who’ve contributed (past and present) is to Just. Keep. Posting.  Because if a day ever comes when no one posts…well…let’s Just. Keep. Posting.

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8

Naturally Modifying Weinke at Slow Burn

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11 PAX endured the experimentation of a naturally modifying workout.  My name.  Nothing official.  Goal was to allow those PAX that wanted to push themselves without holding them back or making the 6 feel like they had to overdo it to keep up.  More to come.

Warmup

Short Mosey

SSH, Moroccan Nightclubs, Cherry Pickers, Arm stretches, Windmills, Leg stretches, Plank, Downdog and stretch calves, Honeymooner

The work – Q picked a target.  All PAX would run for it.  First on there turns around and pickups all other PAX as he runs back to the 6. Once the groups reaches the 6, Q calls out an exercise.  Rinse and Repeat until COT.

Merkin

LBC

Derkin

Flutter

Inerkin

Freddie Mercury

Low Slow Squat

Rosalitas

Maq Tarsa

Hello Dolly

Dips

Burpees

3 min of Mary at the flag

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1

Cindy shows up at Slow Burn

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It was nice to get out into the gloom on Friday for a mildly foggy start at slow burn.  A little pre-work at the lower parking lot set us up for a back to the basics beat down.  Shout out to Twister for inviting Cindy to join us for the morning.  We started out with the disclaimer and intro and moved on to grabbing our coupons and moseying down to our first stop.

A quick call to circle up for our warm-up that encompassed:  Side straddle hops, windmills, Moroccan night clubs, imperial walkers, hill billie walkers, and overhead claps.

Now on to the meat and potatoes of the workout with a little 4 corners and our coupons.  Each corner had 5 exercises starting with 10 reps per exercise at each corner. We did the first 2 exercises and moseyed to the next corner with Cindy.  After the first round of corners we took a lap around the building to let Cindy get some rest.  Round 2 for the remaining 3 exercises at each corner.

Somewhere in between there we had a short plug for shieldlocks and the importance of having accountability with each other.  A very important part of leadership and growth.

If you are curious the four corners and exercises are below:

  1.  Side Straddle hops, Shoulder taps, flutters, triceps and squats
  2. Mountain climbers, merkins, Big Boy sit-ups, chest press, calf raises
  3. Peter parkers, wide arm merkins, curls, monkey humpers
  4. Overhead claps, Carolina dry docks, Freddy Mercuries, overhead press, sumo squats

It was great to be out with the PAX and have to opportunity to lead.  Thanks Twister!

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Litter Bugs and 4 Corners

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Birthday Q with a good crowd. Humbled.

Mosey to the big lot by Empire, the plan was to do some dynamic warm-up, unfortunately, one large vehicle kept me from setting up the majority of the morning here. Little did we know that dodging trash was another thing.

Back and forth across the lot
high knees, butt kickers, windmill walkers, squat walkers, karaoke L, karaoke R, toy soldier
…. and enough dodging trash, mosey over to the Lowes lot
power skip, bear crawl*2, 75% run, 100%, 100%

mosey to the lot by Persis and circle up
Freddie*10, Morrocan NC*10, Carolina DD*10, OH clap*10, dying cockroach*10, richard simmons*10, HR merkin*10, imperial walker*10, LBC*10, hillbilly walker*10, flutter*10, LS squat*10, shoulder tap*10, windmill*10, rosalita*10, calf raise*2*10, Travolta*10, monkey humper*10

split in 4 groups for 4 corners, hit a corner, back to the middle for 5 makhtar n’diayes between every corner, corners included
10 stationary lunge, 10 shoulder taps IC
10 inchworm, 10 SSH IC
10 scorpion DD IC, 20 OH claps IC
10 HR merkins, 10 hillbilly walker IC

Find some grass for a full 10-40 Jack Webb (with a couple on the backtop)

Little did I know that at this point there was some expectation of a Matt Foley (Jack’s less intelligent younger brother) … we’ll do 2 next time

back to 4 corners, flip the boards for a second round, no middle this time, clockwise rotation
10 hello dolly IC, 10 seal jacks IC
10 donkey kicks, 10 weed pullers IC
10 plank jacks IC, 10 squat jumps
10 V-ups, 10 flying squirrel

time. back to COT.

prayers for Cash, among others.

Honored and humbled by the quantity and quality of PAX, a who’s who of HIM.

Looks like we made it,

Barry Manilow
–

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4

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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1

Can I borrow a KB?

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YHC was pleased to be asked by J-Wow (there’s a guy who is accelerating) to come back to the Armory and Q. While not a true Redwood, I was there when the idea of a KB workout was launched at the Baxter pool with Package and Orange Crush (never posted). I immediately went out an purchased a 25lb’er via the internet (shipping costs!) and away we went.

Since that start, I have gravitated to running partly due to CSAUPs and given my bell to Anchorman. But there’s no question that YHC needed a beatdown after a long golf weekend. I started the Hype Train on Sunday with a request to borrow a bell and was met with some witty replies. The Fort represents!

Weather: Its F3 time! 63 with a light breeze

The Thang

Partner KB Workout

Round 1

Partner 1 – KB Swings x 12

Partner 2 – Rests until Partner 1 is finished

Partner 2 – 1 arm military press x 12

Partner 1 – rests until Partner 2 is finished – you get the idea

Partner 1 – Goblet Squats x 10

Partner 2 – Bob and Weave x 10

Partner 1 – Merkins x 12

Partner 2 – Bench Press x 12

Partner 1 – SSH x 20

Partner 2 – SSH x 20

Rinse and Repeat for 7 minutes

Take a lap around the parking lot

Round 2 – Flip the exercises for 7 minutes then take a lap

Round 3

Partner 1 – Curls x12

Partner 2 – Triceps x 12

Partner 1 – Bent Over Rows x 10

Partner 2 – CDD x 12

Partner 1 – Reverse Lunge w/ Hammer x 8

Partner 2 – Jump Squats x 10

Partner 1 – Bombjacks x 12

Partner 2 – Man Climbers x 16

Rinse and repeat for 7 minutes then a lap

Round 4 – Flip the exercises and head home

Mosey to COT

 

Moleskin:

  • 10/19 – Opportunity to serve at Childrens Attention Home – See Culture Club
  • October – opportunity to impact Young Lives – See newsletter
  • Prayers for marriages and kids

Pusher out!

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2

For a moderate, this was kinda rough

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I’m not sure when I have Q’d that I can recall being wiped out. Today was pretty rough. Good but rough. I think it was just rough enough for Shady and Pusher to keep them interested.

 

We left ChickFilA and went toward the library, gathered in the grass of the roundabout and knocked it out for a few minutes.. the usual warmups for SSH, Imp Walkers, Windmills, SSH’s again, Merkins, etc. We had a tight circle and each took a turn of bear crawling in the wet grass.

 

We moseyed to McAlisters deli and partnered up. While partner 1 did the exercise, the other conquered the stairs up one side, strolled across the upper deck and back down the other side. A pretty decent up and down. The exercises were: Flutters, LBC’s, SSH’s, Planks, CDDocks, Grave Diggers and Freddys…

 

I talked a little about my upcoming Q at Crossroads Tuesday. We are discussing marriage. I gave some testament to the fact that F3 has really helped me grow as a husband and father, and how I have learned to spend more time taking deep breaths with the M, listening more, and less time making suggestions because I am brilliant and have all the answers.

Headed back to Chick, and discovered we hadn’t hit 2 miles in total for the morning, so Pusher led us to get in another quarter mile, which was met with some ….. umm … well, it was great !

Prayers for Amelia today! (Update at 2:00 .. operation went well…)

Assassin

 

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