Tag: Band Camp

Pastor of Pain

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YHC was asked to Q at the Hive by a HIM named Band Camp and I jumped at the request. I am use to Kettlebells and love Qing them. Today I brought with me a WO that was recently Q’d at my home AO #Cannonball by Survey Says! and I named it the Pastor of Pain after him.

We started with a basic Traveling COP with some SSH, MNC’s, Low Slow Squats and some basic Arm stretches. We eventually made our way to where I had a few cones set up about 10 parking space’s apart from each other and began:

The Thang was basically a ladder:
Begin at Cone 1 with 10 Man Makers then Broad Jump with the Bell in hand to the second Cone and do 10 Snatches then Broad Jump to the third cone and do 10 Turkish Getups then overhead bell mosey all the way back to the first cone.
Start at Cone 1 again with 20 Wood Choppers Lunge to the second cone and do 20 overhead bell Presses Lunge to the third cone and do 20 Bell Swings then overhead bell mosey all the way back to the first cone.
Start at Cone 1 again with 30 Goblet Squats Bear Crawl to the second cone and do 30 Curls then Bear Crawl to the third cone and do 30 Bell Merkins then overhead bell carry mosey all the way back to the first cone.

Repeat the Thang again in Backwards order starting with the 30 reps segment.

Last thing to finish the time I Beta tested a part of our First Lake Wylie CSAUP “Nessie”. Basically a kettlebell high plank shoulder to shoulder bell pass/Indian run style if that makes sense then same thing kinda but head to toe bell pass. Beta test worked because everyone hated it.

Got to meet a few new PAX and that is why I always like Qing and different AO’s.

Finished up with a COT (announcements, a few prayers and praises and all thankful for another day).

Thanks for the opportunity to lead Band Camp

I am enjoying this ride I am on and am not sure where it is taking me but all we can do is prepare and train.

TWO FERNS!

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Back to Where it Began

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Well wishes to Flat Tire to heal quickly from one on one with a Mountain Bike.  Heal up quickly- you’re influence is great and we look forward to seeing you back in the Gloom.

For 2 years I had no idea there were still other AOs outside of Colosseum.  But really, since Tuesday is our busiest day, getting 11 men to one spot is miracle and noteworthy.  The original AO: The Fort is proudly and strongly led by Esso.  Glad to be back.

Cars were rolling in when I arrived at 0500.  Several familiar faces and names and a few that i knew and have met but will improve on committing your names to memory.  (Sales trick: “Good to see is better than nice to meet you”)- #Cobains to Bobber and Offset.

You should have heard the whining from The Pax, (errr.. Rebel) when I muttered that there would be some grass today during the disclaimer.  It was glorious.  We took off like a bat outta hell running around WEP.

Thought for the day: “I am not who I think I am.  I am not what You think I am.  I am who I think you think I am.”

Warm ups- Dynamic/moving; no circles and watch the Q.  

  • SSH, IW, Squat; Run
  • seal jack, Hillbilly walker, Sumo squat, 3 burpee; run
  • plank jack, MC, PP, 3 burpee; run
  • Monkey Humper, nightclubs; 3 burpee

The Thang

Mosey to bottom of Stairway to heaven.

6 light poles, rotate through groups until all have done

RD 1

  • Group 1: 5 merkins at each light, run back
  • Group 2: Flutters
  • Group 3: LBC

RD 2

  • Group 1: 5 CDD at each light, run back
  • Group 2: Lunge
  • Group 3: Squat

Mosey to Hill for Jacobs Ladder (7).  Once again proves to be great equalizer of men.  loads of huffin and puffin

  • Bottom: Donkey Kicks
  • Top: Bombjacks

6 minutes of Mary

Jail break to Shovel Flag.

NMM

We talked about the Thought for day.  What does being a leader mean?  “People will follow you, so lead wisely”  growing up we often sought titles.  Heck, some of us do now.  Team captain, shift manager, Crew Leader, director, boss…  Are you putting in the work to fulfill that title or is it a name only?  Is that what you are seeking.  Conversely, what if your title went away?  what if your title that demanded respect went away? would you still take initiative, encourage, lead others?

Be the leader that regardless of status, operates like one.  Seek to serve instead of being served.

*update 8:57am

Had a meaningful conversation with my Whetstone “stone” recently.  I was going through all of the great things and areas where I was accelerating.  Detail after detail.  Family, M, kids, Parenting successes, work and leadership successes.  We celebrated that together.

<Pause>

“What are your struggles?”, he said.

Boom.  There had been one area that has been in my blind spot and I have not had a grip on so we discussed and laid out a plan of correction.  The point is, Its easy to feel good about your score card/record when you’re 6-1 on the season.  I’m winning, I’m having a good season.  But its the struggle that takes real candor to address.  Special shout to my Whetstone and Shieldlocks.

#Honored

 

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14

Open to All Men

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8 PAX gathered in the gloom. Grateful to Q on 9/11.

Warm up:
– Lap
– SSH in cadence
– Shoulder Taps in cadence
– Mountain Climbers in cadence
– Peter Parkers in cadence
– Downdog –> Honeymooner
– Hip stretch (Lizard Pose)

Thang:
– I don’t usually lead much with music, but asked Uhaul to bring his speaker. We setup for an 8 min round of Tabata set to music that had been altered in tempo to fit evenly with the 20 seconds on and 10 seconds of rest.
– First 8 min
20 seconds Swings
20 seconds Squat with single arm overhead press

Mosey
– Al Gore, while we went around and mentioned where we were 9/11/2001
– Little John was in his mom’s womb. It’s important to remember that every student in public school right now has no memory of 9/11. And very few University students do.

Back the the Thang:
– 20 second Swings
– 20 second Snatch
– modified to 20 second curls in the last 4 min

COT
Remember that F3 is open to ALL men. No matter how you feel about everything that has happened after 9/11, we can be united in 5 core principles on a daily basis in the gloom.

Honored to lead
– Band Camp dismissed

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Never Forget

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9/11 Tribute WOD – Focus on the Passenger

Imagine you’ve woken up on a seemingly normal day, getting ready for a work trip, and then heading to the airport. The traffic isn’t as heavy as you would think, in fact you think maybe today will be a good day based on that. You arrive at the airport, get your ticket, and go to the security line. Security wasn’t so bad, it only took 5 minutes. This could be a pretty nice business trip. You arrive at your gate and then the plane starts to board. You board, sit down in your seat and pull out a book you’ve just started and are excited to read it on this forced 5 hour break. The plane takes off and everything seems fine.

Then it isn’t.

A group of men some how gain control of the plane and it changes course. The next thing you know, you have no clue where you’re heading and there is an air of fear growing in the cabin. You look out of your window and you see a city that you should be very far from at that point in the flight and wonder what comes next.

That’s it. That’s how 246 passengers/crew on four planes lost their lives on 9/11/01. They weren’t warned, told, or able to make the last decisions about their lives. Some weren’t able to tell their loved ones that they loved them for the last time. Life ended for them on that fateful day.

Today we honored them.

Mosey around the entire church and then circled up for a warm up stretch.

COP

30 SSH

10 Tappy Taps

30 Moroccan Night Clubs

10 Little Baby Arm Circles – both directions

Al Gores w/4 count pulse

High Plank, Side Plank, Side Plank

Yoga Flow and Stretch

Mosey to the concrete bench area.

Four Flights – 246 Victims in the air.

Flight 11
87 Total
76 Passengers
11 Crew

Flight 77
59 Total
53 Passengers
6 Crew

Flight 93
40 Total
33 Passengers
7 Crew

Flight 175
60 Total
51 Passengers
9 Crew

Weinke

Flight 11 – North Tower
76 – Step Ups (Count Each Leg)
11 – Turkish Get Ups (11 Each Arm)
Run Lap

Flight 175 – South Tower
51 – KB Swings
9 – Curls (9 each arm)
Run Lap

Flight 77 – Pentagon
53 – Straight Leg Deadlifts (1 Leg at a time)
6 – Clean & Press (6 each arm)
Run Lap

Flight 93 – Field in Somerset County, Pennsylvania
33 – Goblet Squats
7 – Halo’s (7 each way)
Run Lap

Mary – Total Per Flight
87 – LBC’s (2 Count)
60 – Pickle Pointers @ Bench Area (KB on Hips)
59 – Flutters w/Press (2 Count)
40 – American Hammers w/KB (count each side)

We ran short and had three minutes to spare. We took time to pass the Dutchie left and right one revolution.

JWOWW made a great point while we were running our fourth lap – you don’t come to realize how many people actually lost their lives until you start counting them out one by one, rep by rep, and the pain grows with each rep. Just remember this when you’re thinking about giving up when honoring those who lost their lives.

We had 12 PAX, each of which struggled through this unique weinke.

We headed back to COT and I gave one last word with regard to those who lost their lives:

NMM

In total, 2,996 people lost their lives on that fateful day of 9/11/2001. At this time 18 years ago, none of them knew their time would come to leave this earth. They had plans, families, loved ones, futures, goals, dreams. Don’t take what you have for granted. Live the life you have with those you’re surrounded in the best way possible. Give all of yourself to God and let Him use you. Don’t hold back. You never know when something might happen and put an end to all of it.

Prayers/Praises

Flat Tire’s son is going to take his on the road drivers test – prayer and praise!

Pray for marriages – and don’t take for granted the fact that you have an amazing M.

Pray for Winnie – my 2.3 – who is the last of our family to catch our little illness going around.

Praise for our newest Region, Lake Wylie! And for our new leadership in The Fort.

Announcements 

Christmas party coming up! Get your sweaters!

Punch List out.

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Rejecting Passivity at the Block Party

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Seven men rejected passivity by showing up and making themselves better during the humid 45 minutes.  My favorite group size to work out with is 5-8 guys and we were right in that sweet spot!

The Message:

In life we can tend to see weakness and fallacy in others better than we can in ourselves.  When I look for passivity in my own life it his hard to cast stones at others about passivity in their lives.   The bible says that we should count it all joy when we meet trials and it test our faith because it produces steadfastness and we should let steadfastness have it’s full effect on us making us perfect and complete.  When it comes to rejecting passivity try these two things…

  • Surrounding yourself with people that will make you better
  • Limit passive activities like video games, TV, social media… and replace with activities that engage those around you.

The Thang

Mosey up the way with a variety of butt kickers, high knees, karaoke and side shuffles.

Rugby Sprints warm up with dealers choice

Jacobs latter (1-7)

  • Wall pull ups (7)
  • Bear crawl to the curb at other end of parking lot
  • Burpees (1)

Mosey to court yard with wall and partner up. 2 rounds each while partner runs loop around parking lot

  • Step ups/ box jumps
  • Dips

Mosey back for about a minute and a half of Mary

Thank you for the opportunity to lead!

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Minnow Pond Strikes Again

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17 Pax descended upon the Minnow Pond this AM. Many were new to the Pond and all were better for having posted.

In the 5 weeks since launch, Shady along with the other Qs have set the bar high for MP. The workouts have been difficult with more 1st F than 2nd or  3rd F. I have been reminded of a few trips to F3 Metro where YHC was gassed after each post. I loved it!

YHC was honored to be asked to Q early in the existence. Honestly, I was both excited and nervous much like the old days of F3 the Fort. I was excited to lead the group of HIMs and nervous to create a beatdown that matched the intensity from the first 4 weeks. Minnow Pond stretches you as a Q. Whether you are a thoroughbred or a clydesdale, all Pax must get equal pain. After reviewing some backblasts from the Shark Tank (the OG), YHC created a plan that included a few holes at Fort Mill Golf Club.

Weather: 64 and not humid (Football season is here!)

The Thang:

Warm up and disclaimer prior to 5:15

AYG to Fort Mill Church of God parking lot (burpees until the 6 arrives)

10 Merkins, 20 Squats, 30 LBCs

Run to end of lot and back

Repeat 4 times

AYG to FM Golf Course (burpees until the 6 arrives)

Holes 7, 8 and 9

Hole 7 – 50 paces followed by 7 burpees from tee to green

Hole 8 – 50 paces followed by 8 sit ups from tee to green

Hole 9 – 50 paces followed by 9 bombjacks

Burpees until the 6 arrives

AYG to Fort Mill Church of God parking lot (burpees until the 6 arrives)

10 merkins, 20 squats, 30 LBCs

AYG to Veterans Park

Based on loose calculations, we covered the following in 45 minutes:

3+ miles

60 merkins

120 squats

180 LBCs

35+ burpees

40+ sit ups

50+ bombjacks

 

Moleskin:

  • Invergence/Convergence coming up 9/6 – 9/7
  • Mainframe on Q for Q Source on 9/7 at Kingsley amphitheater
  • Minnow Pond t-shirt order
  • Prayers for child at Children’s Attention Home that Nasa is mentoring
  • Praise for successful start to school year
  • Marriages

Thanks to Shady for the opportunity!

Pusher

 

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6

The Hive is alive!

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7 HIM showed up on this muggy morning for some solid acceleration and an acceptable amount of mumblechatter.

The warm-up:

20) side-straddle-hop

20) Merkins

20) Low slow squats

 

The Workout:

90’s rock playing while PAX circles up. In order to throw a curve ball their way, I told the PAX that we would be switching kettle bells after each routine. They complained for a second which always makes the QIC feel good!

20) Kettle bell swings

10) Burpees OYO

RUN across parking lot. Move one spot in circle to the next bell.

20) Big Boy sit-ups w/bell

20) Triceps extensions

RUN ”  ”

10) Lawnmower pull per arm

20) Skull Crushers

RUN ” ”

25) Merkins OYO

10) Halo each way

RUN ” ”

20) Curls

15) Squat press

RUN ” ”

25) 4 count superman flutter

20) Kettle bell high pull

RUN ” ”

20) bomb jacks OYO

30) Kettle bell bus driver. I realized how difficult this was so I decreased the reps to 10 and had I not I think Uhaul may have thrown his Kettle at me. This move basically is like turning a steering wheel.

RUN ” ”

10) side-to-side sumo squats

10) Kettle bell row per arm

RUN ” ”

 

We repeated this until our time was up and then moved back over to COT for announcements and prayers.

Huge thank to Band Camp for the opportunity to lead these men and I look forward to doing it again soon!

 

 

~Slash

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7

Q on Cue

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A strong group of 17 PAX appeared in the midst of a cool late-august gloom.

– Mosey to Springs parking lot
– Carioca one direction
– Carioca the other
– Mosey to the lot blocked off by the chain
Warm Up:
– SSH (until I heard grumbling)
– Windmill (slowly, until I felt better about life)
– Cherry Picker (stopped corrected some form)
– Cherry Picker with better form
– Merkin x12 (cause you were expecting 10)
– Shoulder Taps
– Mountain Climbers
– Downdog –> Honeymooner, repeat
– added a little runners lunge with some twisting (because yoga)
– sprinkled in a burpee

Thang:
– Mosey to Pike Electric front lot
– two burpees
– Circled up – Howling Monkeys
– Dirty Hookups on the wall
– Howling Monkeys
– Dirty Hookups
– Threw in 10 burpees because no PAX could quickly identify where in the bible the store of David and Goliath is located (1st Samuel)
– Threw in 20 bomb jacks for a “That’s what she said” about David being small……..not that kind of group.
– Mosey to MillStone
– Wall sit for the 6
– Mosey to Millstone playground
– Happy Jacks x4
– Divided up in to 4 groups at each little hill:
– Start at the top of the hill
– Standing forward bend (aka: touch your toes)
– Inch-worm down into merkin position
– 10 Derkins
– Inch-wormed back
– Bear Crawl to the next hill
– (total of just 40 derkins)
– COP on the little neglected concrete slab there
– Tammy Wynettes for a while (most groups hit 3 reps)
– Mosey back to COT with some stops to let everyone catch up
– Wallsit at Millstone
– Sprint up Massey Hill
– BTTW at Springs Corporate

NMM:

David and Goliath is a story about faith, but may also be a story about a smaller more agile advisory taking on a big, lumbering giant. This begins to sound like a “lizard” vs a “bullfrog” from the Q-source. Just like David, we sometimes need the faith to trust a lizard or believe that as a lizard we can succeed.

Announcements:
– 9/6 Invergence
– 9/7 Convergence

A privileged to lead.

-Band Camp Dismissed

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5

Housekeeping Incoporated

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17 PAX gathered on a hot muggy August morning.

Rundown:

Band Camp on Q
– Mosey
– Carioca
– Butt Kickers
– Carioca
– Toy Soldiers
– Mosey to where the dogs bark constantly
COP
– SSH
– Windmill
– Merkins
– Shoulder Tap
– Mountain Climbers
– Parker Peters

Mosey over to the Nazarene church to get away from the Dogs. Miraculously cones were also set up here. (Bear crawled to the cones)

Flash on Q
– Partner up
– 3 cones
– Partner 1
– cone 1: burpee broad jump, sprint back
– cone 2: duck walk, sprint back
– cone 3: lunge walk, sprint back
– Partner 2
– keep doing squats until Partner 1 is finished
– 3 sets of this
– Indian Run to Springs Corporate center
– DORA: 100 Merkins, 200 (more) squats, 300 flutters

Band Camp on Q
– Mosey back to COT
– A Gross (12 reps of 12 exercises)
-Upper Body: Merkins-single count, Overhead claps, Moroccan Night Clubs, Merkins-in cadence
-Lower Body: Squats, Lunge, Cossack Lunge, Jump Squat
-Core: Flutter, Dying Cockroach, LBC, Freddie Mercuries
– Mosey up the hill
– Mosey back down

NMM:

Flash shared about one of his leadership role models, Captain Picard, and making earl grey tea. In order to make tea, the leaves have to be immersed into the hot water. As a leader, we have to immerse ourselves with those we’re leading. And beyond immersion, we need to “steep” or remain in contact long enough to have the desired effect.

YHC shared up on the hill at the very end, that it is possible to over steep tea. We need to recognize in our households when mom has been immersed too long with the 2.0s and it’s our turn to step up. Or a similar scenario in our jobs.

An honor to lead such a strong group.

-Band Camp dismissed

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Monotony is a Choice

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16 energetic pax posted to the 4th installment of Minnow Pond.  All veterans, all had been warned in advance of need to warm up. So Disclaimed was super short and then it was game on.

The Thang

Run to playground at WEP.  First to arrive start doing Burpees until Six shows up.

Extended plank sequence while YHC delivers instructions.

Pax run one .6 mile lap around WEP on path at crisp pace. When pax arrive back to playground:
Pull ups x10
Derkins x20
Gorilla squats x30

Rinse & repeat lap/exercise sequence AMRAP for remainer of workout.

Short stint of Mary at playground while Six finishes final lap.

Run back home

COT

NMM

Great effort by the pax, pushing themselves and pushing each other.  Total laps ranged from 3 to 5, depending on pace.  Total of 3.5-ish miles plus 50 pull-ups, 100 Derkins & 150 Squats for those who maxed out at 5 laps.  No one left without needing to wring out his shirt.

Shady’s mission at MP is to push the pax, both in terms of pain and pace.  Objective with today’s Weinke was to make sure pax of any running pace could participate without the Six falling behind or leaders catching too much of a break.  Seems like it worked.

Running laps and doing the same three exercises can become stale…kinda like many parts of daily life.  Sometimes it might be the work routine, other times it might be family life or exercise or church or anything.  I don’t deal well in maintenance situations or situations that become routine.  When I’m stuck in those places without much ability to change, I can be tempted to make poor choices to escape the mundane or to “spice” things up.  Jester can draw a bead on me quite easily at these times.  BUT, there’s ALWAYS a #choice.  And the first choice is how you see the situation.  Seeing it as “monotony” is a choice.  Someone else might see the work routine with envy, because they want a job.  Someone may see the family routine as a dream, because they live alone or can’t have children.  Someone may see exercise doldrums as a joy, because they’re injured or disabled.  So, when routine starts to weigh on your spirits, remember that you have a choice to see the routine in ways other than drudgery. And maybe a different choice will help keep the Jester at bay.

Thanks to Shady for opportunity to lead.  Looking forward to many more mornings at MP!

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