Tag: Battle Bot

Pantheon OYO

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The night before:

Rain in the forecast…

Site Q called in sick…

There is a distinct possibility I could be running this thing solo in the morning. What am I going to do if no one shows? Execute.

 

I roll up at 6:05 to an empty parking lot. 6:10 – no cars, 6:15 – no cars. We’re doing this.

Warmup:

20 SSH… OYO

10 Merkins… OYO

 

Mosey to the hill on Hubert Graham Way for 2 hill repeats. Not a sprint, but not slow either.

 

4 corners:

 

corner 1:

20 scapular merkins… OYO

20 shoulder taps… OYO

20 hello dollies… OYO

20 CDDs… OYO

 

corner 2:

20 diamond merkins… OYO

20 bomb jacks… OYO

20 Big boy sit-ups… OYO 

The weinke called for leapfrogs, but since no one showed up, I just did a couple of broad jumps… OYO

 

corner 3:

20 wide grip merkins… OYO

20 Freddie Mercuries… OYO

20 jumping lunges… OYO

Again the weinke called for there to be other PAX, but the weinke was disappointed. We were to do 20 buddy pulls (alternating one man standing one man on the ground) to get some pulling work in. So instead, I pulled myself up and continued to corner 4.

 

corner 4:

20 burpees… OYO

Side note: I noticed a distinct lack of complaining during today’s workout.

 

Modes of transportation were to be crowdsourced from the PAX, as that is usually good fun. For the short legs of the corners, I opted for some bear crawls and crab walks. For the longer legs, I did big skips and the sideways juke things (I can’t remember their name). After the first round, I just reverted to running between the corners.

Made it 3 full rounds finishing the last burpee right at 6AM, then hit COT for name-o-rama, no announcements, a prayer for tougher men, and drove home with the satisfaction that I continued accelerating. Good fun was had by all.

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Slinging Cannonballs in the Armory

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PAX were advised that this would not be an “ease into the week” workout.

After warmup, we did a quick skill demonstration on Kettlebell swings and cleans. Reviews were mixed.

We then took a walk all the way around the parking lot with our kettlebells.

 

Thang 1: Dora

Partner up and do the following: 100 cleans, 150 chest presses, 200 swings, 150 curls, 100 squats. 1 partner walks to the sidewalk and back while the other chips away at the reps.

 

Thang 2: 4 corners, no dropping the bell

corner 1: the dumpster – deadlifts

corner 2: the funeral home – overhead presses

corner 3: the hearse – tricep extensions

corner 4: COT. When we arrived, Band camp asked if we can put our kettlebells down yet. I acknowledged his suffering, and told the PAX they would have to put their bells down… because the last corner was manmakers.

Some quick Mary to finish the time, and off to take on the week.

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Laces Smorgasbord

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Laces had 10 PAX with a
Smorgasbord on the menu

Warmup
Big 4 corners
SSH
Carioca
IW
Butt Kickers
HW
Shuffle
Mountain Climbers
High Knees
SSH
Toy Soldiers
IW

Moseying with some of the following at stops
BTTW
Aussie Mountain Climbers
Mike Tysons (quite a few of these)
Bear Crawls
Bulgarian Split Squats
Some yoga

When we made it to the pull-up bars, YHC had stashed some kettlebells and cinder blocks.

Split into groups for
10 manmakers
Or
10 burpee pull-ups
Switched out
5 manmakers
Or
5 burpee pull-ups
Switched to the last group with called up and down weighted squats or pull-ups

Moseyed back towards COT
Stopped along the way for:
Box jumps on the loading dock
SSH at the bottom of a hill
Bulgarian Split Squats
Mike Tysons at COT

NMM:
When you notice that something isn’t getting done (in this case it was me counting SSH in cadence at the bottom of that hill), it could be because it’s your job to do it. Go take care of business.

PAX at Laces today demonstrated they’re capable of some awesome work. It motivates me to post with guys accelerating like so many of y’all are in The Fort. I consistently look forward to seeing how our efforts in the gloom help spark impact outside of the gloom.

—
Band Camp dismissed

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Heavy dice

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After a warmup of low slow squats, merkins, SSH, and swings, we took a quick mosey around the parking lot.

Uhaul eventually showed up and joined us, along with his playlist of “things that kinda sound like Metallica”.

Today, we let the dice decide our reps as we worked through a pre-determined list of pain. PAX took turns rolling 2 dice and we just did that number of reps. I had promised in Slack that today would be for heavy bells and low reps, which mostly held true. If any PAX rolled doubles, we added 5 burpees to the lineup.

The movement list is as follows:

Swings

Goblet squats

Deadlifts

Hammer Curls

Overhead press

Scull crushers/tricep extensions

Lawn mower pulls

Single leg deadlifts

Cleans

high pulls

Chest Presses

Snatches

Mozey

 

After 2 rounds through the rotation, a very suspicious truck pulled into the parking lot. “That can’t possibly be Tesh!” the group cried. We readied our kettlebells as our only defense against the intruder. Heartbeats quickened, palms sweated, pupils dialated, and we fixed our gaze upon the magnificence that was… Tesh.

Not nearly enough light ribbing later, Tesh joined us.

We accomplished 2 more rounds with his highness, and the burpees kept flowing – finally giving way to some Mary at the end of the workout followed by COT.

Solid crew this morning.

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Convergence: Love & a passing of the flag

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Station 1 (Santini): Traditional Pain Platoon

Just your basic beat the hell out of your legs exercises of lunges, squats, and burpees intermixed with meditation and box breathing exercises. Sprint to the top of the hill, recover, and do more exercises including Moroccan night clubs and Carolina dry docks.

NMM: Anxiety and gratitude are not able to occupy the same space.

Station 2 (Shady / Maximus)

Warmup (Shady) – 21 SSH, 5 burpees, 18 SSH, 5 burpees, 12 SSH, someone whined about burpees so we did 10 diamonds merkins…then did 5 burpees
Group 1
  • partnered up and Dora style started out with 100 pull-ups.  Partner 1 on the pull-up bar, partner 2 did a lap around the playgroud
  • Stayed on playground, stayed with partner, Partner 1 AMRAP merkins while partner 2 ran the length of the playground and back to AMRAP merkins
  • Stayed on the AMRAP theme with flutters, then back to merkins, then back to flutters…then (I think) time was called

Group 2

  • Partnered up and Dora style, but this time 50 pull-ups with the run around the playground (Q modification given time and we aren’t cyborgs)
  • AMRAPs were just 1 round of merkins and flutters (again, I think…may need a lifeline here from Max)
  • We made our way to the hill with the statue where Maximus laid down the NUR up the hill and at the top 10 bomb jacks and ran to the bottom where we did 20 American hammers..we did this twice
  • W/ time to spare we ran to the top for 10 diamond merkins and ran to the bottom for 10 V-ups
  • In buzzer beater fashion, we ran to the top again for 10 ranger merkins and ran to the bottom for a partner 1 lay on the ground and grab partner 2s ankles where partner 2 would throw partner 1s feet down 10 times as you straight leg lifted them to his face

Group 3

  • Dora style 50 pull-ups with the run around the playground
  • We made our way to the hill with the statue where Maximus laid down the NUR up the hill and at the top 10 bomb jacks and ran to the bottom where we did 20 american hammers..we did this twice
  • Running low on time ran to the top for 10 diamond merkins and ran to the bottom for the ankle grabbing / feet throwing core exercise 10 times
NMM: After each of the groups had done their pull-ups, Maximus and Shady shared their thoughts and experiences on LOVE.
  • Shady – areas of focus were loving your brother and being your brothers keeper.  Sending a text or reaching out to someone to just say “hey, thinking of you” could change their day.  Realizing that the ones you love are watching you, emulating you, picking up on good and bad habits.  Realizing we don’t know it all, especially to the ones we love, is a sign of humility and a factor of growth and development.  For those of us with children, we have never been parents before so we honestly have no idea what we’re doing.  Love starts with servant leadership and personally for YHC, this usually progresses when the mouth is shut and ears are open.
  • Maximus – For my discussion on love, it begins with being intentional as love is a decision. We must make the decision to be intentional with our actions. Whether it be in our faith, marriage, parenting of our kids, with friends and yes, even with work relationships, we must be intentional. Think about how easy it is to get distracted, whether at dinner with your wife or even on a Zoom call for work. We often allow our minds to wander or even start doing something else while the other person is talking, looking for our engagement. Stop. Be the person who is present in the moment. Put the shoe on the other foot. Love that person as your relationship to them allows.

Station 3 (Pusher & Cakeboss): Love Edition

COP
  • SSHs
  • Windmills
  • Squats
  • Mtn Climbers
  • Merkins
  • IWs
Cake Boss spells love “B-U-R-P-E-E”
The Thang
  • Jacobs Ladder with Derkins and Monkey Humpers
  • Plank/Dip sequence
  • Bear crawl to top with burpees
NMM:
  • Cord of 3 strands cannot be broken. Having God in your marriage is the 3rd string. Adding communication to the marriage strengthens it. – CB
  • Gifts vs Gaps. Focus on the gifts that your wife or significant other bring vs what she is missing. Seeing her this way builds love. – Pusher
  • Much love was on display with all of the mumblechatter and fellowship. The relationships formed through F3 has increased our love internally and is reflected outward to our Ms, 2.0s, PAX and community… #morethanaworkout

Shovel Flag hand off for two leadership positions in the Fort:

Shady handed off the Nantan role to Double D
Esso handed off the Weasel Shaker role to YHC

Awesome work by the PAX today. Hard to put into words how much improved my disposition on life is since moving back to Fort Mill because of F3. Grateful for an opportunity to serve the PAX of The Fort.

NMM: Double D was the site-Q at Block Party when I started posting. If it wasn’t for his steady presence with a commitment to the integrating 2nd F and 3rd F elements into each workout, I doubt I’d have kept posting. Double D is a genuine human, I’m a better dude for knowing him, and I’m excited for his leadership.

—
Band Camp dismissed

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