Tag: Bear Grylls

10/30/2020 Mettle-Forger Sandbag KettleBell

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T’was a sunny and breezy day at Turner Field!

Warmup:

  • Parking Lot Mosey,
  • 10 Wide Merkins/10 Sumo Squats/10 Side Straddle  Hops,
  • 10 Regular Merkins/10 Regular Squats/10 Front Straddle Hops,
  • 10 Diamond Merkins/10 Close Foot Squats/10 Side Straddle Hops.

The Thang:

  • Giant Sets with 15 seconds rest in between each flight of 2,
  • 3 rounds with declining reps of 10, 8, and 6 each,
  • 15 Burpees at end of Set 5
  • 1 minute rest at end of 5 set flight.
  • Weinke Grid:
Set 1 Set 2 Set 3 Set 4 Set 5
Sandbag 20 lb 35 lb 50 lb 75lb 40lb SandCake
Exercise Lunge-Chop Curl to Press Squat Fireman Slam Front Raise to Tri Press
Kettle/Gear 20lb 30lb 40lb 75lb Spartan Bucket Dip Stand
Exercise Squat Figure 8 Forearm Curl KB Swing Deadlift Dips

Cooldown:

  • Parking Lot Mosey
  • Stretches:  Calf, Quad, Groin, Hammy, Back

Announcements:

  • Give2Give

Prayers/Praises:

  • Mother In Law with Pancreatic Cancer,
  • Journey group discovery,
  • Safe Halloween Holiday.

Aye!

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pre_blast_METTLE FORGER_new_gear_AO

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Friends:

I’d like to make available the training gear I’ve accumulated as part of my personal training venture to the Pax of The Fort and start a new Gear AO!

What:  Dealers ( Q ) choice gear AO.

Where: 12:15 pm on Fridays at Turner Field parking lot in Tega Cay.  45 minutes in length.  Inaugural workout on Friday, 10/23.

Why:  To serve the Pax who have flexibility to work from home or may not be early risers.  To reinvigorate Kotters or recruit new FNG’s who need a shieldlock.

How:  the Weinke could include the gear in my trailer or based on the Q’s of the day preference like kettlebell, ruck, or a combination of all.  I will assist the Q’s in setup.

Special Bonus:  a commemorative patch will be awarded to the first 10 Pax who post!

FAQ:

What gear will Bear Grylls make available to the Q’s?

    • The contents of my trailer include sandbags, kettlebells, dumbells, barbells, slam balls, TRX, battle ropes, jump boxes, bench, water jugs, squat rack, strength sled, speed and agility equipment and resistance bands.  A full gear list will be provided to Q’s so they can build their Weinke.

What if the weather turns bad, will the equipment be ruined?

    • Most of the equipment is rubber-coated, however, we won’t use any bare metal items if there is precipitation.  The Q of the day can always revert to a run or boot-camp model.  There is a soccer and baseball field at Turner which provides many pain-station options.

Other questions and concerns can be sent to Twitter at F3_BearGrylls or on Slack.

 

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All the yogging

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YHC showed up about ten minutes early to mark the path and found that there was a great crowd of PAX gathered and at least 4 running the EC miles.  The disclaimer was disclaimed and no new faces were visible in the gloom, so I announced that the BCs would be going with me… and 10/13 ran away with Gecko.  Did not see that one coming.

The warmup

A very short mosey to the pillars for a light warmup. This involved simple stretching of the hips and firing off a quick 20 SSH.  Then we got right into it.

The Thang

Simple. Run to all the checkpoints… At each checkpoint, do some reps. Then keep going.

Stops:
1. 30 dips – At the SW end of the parent lot
2. 35 LBC – N corner of field (by the tree)
3. 30 plank jacks – By the sidewalk
4. 60s (or so) BTTW – dumpster enclosure
5. 30 CDD – N crosswalk

Three loops were completed with a good deal of mumblechatter between the 3 PAX.  YHC does not believe this means that the workout was “light”. In fact, the ability to carry on a (labored) conversation during heavy cardio workouts has always helped me the most. If I’m gasping for air, I’m not going to hit 3 miles.

At checkpoint four the 3 PAX mounted the wall and took two turns doing a 10 count to try to estimate 60 seconds.  Then, when we got up, everyone got another (silent) 10 count to let the blood seep back into the extremities.   The third time around we counted down from 15 as we were getting close to the end.

Three full sets were completed and we made it to checkpoint 3 in the fourth time around, YHC noticed we had ~5min left and we ran back down the short loop, around to the pillars where the yoggers were yoga-ing for 30 dips. The alarm went off and we quickly moseyed over to COT.

COT

Some good announcements were announced. Decibel is looking for mentors for Children’s Attention Home. If you have the time, or can make it, this is an excellent way to go from PAX to HIM. There are some races coming up. Dam2Dam relay is having a fundraiser at the Baxter Grapevine on January 29th.

Lots of prayers extended. YHC asked for prayers to help him lose the “dad bod” by cutting out the casual pint of beer most evenings with dinner. Lots of hurting family members.  Our troops are in the direct line of fire again.

 

I’m always very thankful to be asked to Q.

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Watch D.O.G.S. PAX volunteer effort at Tega Cay Elementary ( Pantheon )

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Watch D.O.G.S.

Whether you attended our Watch DOGS kickoff event or not, we hope that you will participate in this exciting program by volunteering one or more days this school year as a Watch DOG. Please visit our Sign Up Calendar for more information and to choose a date to volunteer that works for you. You must complete a FMSD Volunteer Screening and sign up for a duty date on the sign up calendar to serve as a Watch DOG.

CLICK HERE for the calendar link to sign up to be a Watch DOG!

CLICK HERE to complete a FMSD Volunteer Screening

CLICK HERE to watch the Today Show segment about Watch D.O.G.S.

If you did not order your shirt, you may purchase one on the day you serve as a Watch DOG for $20 (credit/debit preferred, exact cash/check accepted). Uniform shirts are required so you will be easily identifiable by teachers, staff, and students. Financial assistance available upon request.

If you have any questions about this opportunity to make an impact at Tega Cay Elementary School, please contact Kristen Motte (School Counselor & Watch DOG Program Coordinator) at mottek@fortmillschools.org.

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Exicon of Catan

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YHC snagged a second substi-Q this week at the Pantheon, which make’s a fella feel good.

I loved bringing the stupid fun Kettlebells of Catan to the Armory two days ago, that I decided to bring it to a bootcamp.  The hardest part was coming up with the name, which only occurred to me as I was tweet-toring the count and uploading the video this morning.

5 PAX braved the tiny droplets of rain this morning to get better.  Started with the disclaimer and some introductions to PAX that were new to YHC.

The warmup

Then the half mile mosey around the school, with a stop for SSH, “Lego” pickers, merkins, Moroccan night clubs, and mountain climbers.  Finished our mosey at the first light under the awning were there was a small box with two dice, pens, and paper.

The Thang

Today’s workout list

We all started with the same roll, which came up 7. The PAX were to finish the set, run down and around to the sign (by the end of the fence) and do 5 big boy situps, run back, and roll again.

What happened was that if the PAX arrived back at the start simultaneously, they’d just do the same exercise, which was awesome because shared pain is half the pain.  This went on for roughly 35 minutes. YHC was pleased to hear a lot of panting, encouragement, and mumblechatter.

With five minutes left everyone gathered at the starting point and YHC “rolled a mental two”.  Everyone did 15 burpees, ran to the end for 10 BBSU and back to the start, whence the clock hit 0600.

A few seconds later we were in COT. Moonshine had to roll.

Announcements involved the likely Thanksgiving day convergence and reading of the newsletter. Bear Grylls also reminded the PAX to try to sign up for Watch D.O.G.S. at Tega Cay Elem if you can (on a personal note, this is how one might go from PAX to HIM).

Praises were offered and the PAX dispersed.

It was a most excellent morning to be outside.  Here are the results as promised:
https://photos.app.goo.gl/5sUFWkGo9NxyxDXU7
https://photos.app.goo.gl/eFrBHKmMSaLBg4gr9

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FBBD

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8 Men for a Full Body Beat Down (FBBD).

The Thang

Short Mosey for COP

  • SSH
  • IW
  • Potato Pickers
  • Mountain Climbers
  • Windmills

Big Lap around the Soccer Field, enter on parking lot side

Leg Section:

  • No Surrender
  • Monkey Humpers
  • Dan Taylors
  • Gorilla Squats

Big Lap around the Soccer Field down to Amphitheater

Core Section:

  • LBC
  • Flutter
  • Peter Pointer
  • Dying Cockroach
  • American Hammer
  • Boat and Canoe

Big Lap around the Soccer Field to the Carpool Drop off

Upper Body Section:

  • Ascending Curb Crawls to 11
  • Makhtar N’Diayes
  • BTTW
  • Makhtar N’Diayes
  • BTTW
  • CDD

Big Lap around the Soccer Field to the end of Carpool Drop off

10 Burpees OYO

Mosey to COT for Body Destroyer and BOM

Announcements

HDHH at Amor Artis tonight

Nessy this weekend in LKW

Watch D.O.G.S at TCES

Read your Newsletter

 

Honor to Serve.

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A wee bit of everything at Pantheon

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Unbelievable. Amazing. Has it REALLY been almost 4 years since YHC first posted to that fear-inducing AO known as Pantheon? What little I remember from that first WO was cursing the Q’s name (the evil Double D) and, more importantly, CSPAN coming alongside me and taking my mind off the merlot that was oh soo close to coming up. #The Full FNG Experience.  This is such an awesome AO that I wanted to include a little bit of everything.

The Pax seemed game for the plan. Mumblechatter was minimal but there was some grumbling and groaning. Mission accomplished.

WARM-UP: Mosey with Toy Soldiers, High Knees, Butt Kickers, Power Skips

COP around the flag (starting with The Pledge of Allegiance):

  • SSH * 25
  • HILLBILLY WALKER * 15
  • Merkins * 15
  • Squats * 15
  • Diamond Merkins * 15
  • Windmills * 15
  • Wide Arm Merkins * 15 (Initial grumbling & groaning ensued)
  • Mountain climbers * 20

MOSEY to AMPHITHEATER

JACOB’S LADDER- (7s) BEAR CRAWL UP, RUN DOWN-BURPEES  & SQUATS

Thoughts on FAITH: 3 f’S in F3 – 1st F is the Magnet, 2nd is the Glue, 3rd is the DYNAMITE. IT’S A BELIEF IN SOMETHING LARGER THAN YOURSELF. WHEN MEN OF FAITH COME TOGETHER FOR A COMMON CAUSE, THE RESULTS ARE AMAZING. DON’T GO IT ALONE

MOSEY to Basketball Court

Partner up:  opposite side of court, suicides on foul lines and meet in the middle for partner hand slap merkins.  15 reps, 3 rounds. Suicides, meet middle for partner Giddy Ups (crowd pleaser) . 5 reps per partner, 3 rounds, Suicides, meet middle for partner-assisted Sit-ups. 10 reps per partner

MOSEY to playground for a modified DORA – Partner Up- 50 Swing Lunges, 200 Bombjacks, 300 -LBCs Partner runs to end of the b-ball court & back

Mosey To wall- BTTW, then 5 Seal Jacks each Pax while the group does Peoples Chair.

COT: Olaf came running out of the gloom to join us at the very end. Must have been doing a brisk pace since he seemed to be on the verge of splashing last night’s dinner. But good of him to join.

NMM: Triple Claps are not sufficient to express my gratitude to Bing, Howitzer and Fish Sticks for staying on me to try out this thing we call F3. More like triple triple claps. I’ve tried to #give it away since that day and have told anyone who will listen what a game-changing moment that has been for me.

Thank the Good Lord that we ended up in this corner of the world known as The Fort. Home of many Highly Impactful Men. One awesome consequence – my 2.1 Pigeon is wanting to post more often. As a father, being exposed to this brotherhood is a great thing for my son. As we walked to the car to leave for the workout, he asked “Is this workout going to be hard”?   Well, yes, son, that’s part of what makes this F3 engine run. Sure seemed hard enough to me. What a great morning. Thanks to Bear Grylls for the opportunity to lead.

Short Sale out.

 

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Your partners name is your workload

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Finally a great temperature this morning! That didn’t stop Lutefisk from dishing out a nasty mid-week beatdown!!! Quick disclaimer and ran to the rear of the school the long way. A nic e little warm-o-rama with your typical windmills, mountain climbers, imperial walkers, lbc’s, merkins, and Superman Moroccan night club combos. Follow up with a quick lap to the location of the thang

The Thang: partner up, size matters but not physical size. After we partnered up,  informed the PAX that it was the size of their partner’s name that mattered. I whipped out a board of pain with all 26 letters of the alphabet with a corresponding rep count and exercise. You are to spell your partner’s F3 name. I put some rock music on and we went after it. It had a little bit of everything. I ended up knocking out 100 burpees. Some pax were up BTTW for a total of 8 minutes. Everyone did a ton of SSH. We all helped poor Uber finish his partners name (Dennis The Menace) then took a lap and a 10-count followed by a mosey back to the pillars. We knocked out one more name “pantheon” before COT.

PAX were smoked, it was a good day.

Prayers needed today for Dennis the Menace’s brother who gets test results today. Prayers for marriage. Prayers for other struggles.

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The Switch

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9 Pax plus YHC came out to the Pantheon this morning to Honor those lost in the tragic events of the 9/11/2001. I was Honored to have the opportunity to lead in the the gloom this morning.

Arrived a few minutes early to unload the blocks and setup the lights. Change of venue as the sprinklers where running on the field and the it looked quite soggy.  Moved the The Thang over to the road just outside the field.

As 0515 rolled up Gears and I noticed that Crab Cakes was not on hand. After a light bit of #Slack bullying he HC’d the evening prior.  AS it turns out there is #Slack evidence to show our Friend Crabbie had DeC’d around 2210 that same night. Something about getting Fia’d by the M and 2.0 was under the weather.  Well noted and understood. I’m sure that time was well spent working on the NXT Addition of the The Corner!

All seasoned Pax on hand so a quick disclaimer and off we went.

The Buy In Started out with a 400 meter mosey around the parking lot and down the hill to the bottom concrete pad.   Roughly 400 Fire Fighters, Police officers and Port Authority officers lost their lives running INTO the Twin Towers.

COP-09 MNC/ 11 SSH/ 20 Imperial Walkers/ 01 Burpee

Bear Crawl from Bottom landing to 3rd concrete landing. Roughly 110 Feet. 9 Peter Parker IC- Crawl Bear back down to the Bottom. 11 Parker Peter IC. Both the N and S Tower had 110 stories.

Mosey back up to the parking lot lane by the soccer field for The Thang.  Lead Pax into the middle of what would be our runway. Instruted them to hold an Al Gore or Plank for a the time line of events. All chose the Al Gore.

0846 AA Flight 11 Strikes the North Tower–0903 United Flight 175 crashes into the South Tower– 0937 AA Flight 77 Strikes the SW corner of the Pentagon in DC. With in mins of this the FAA orders a full ground stop of all domestic Air Traffic. Only time I have ever known this to happen. 0959 the South Tower collapses–1003 United Flight 93 crashes in a field outside of Shanksville PA after the passengers aboard attempted to overtake the hijackers–1028 the North Tower Collapses. Not including the 19 Hijackers 2977 people where killed in these deadly attacks. Took this opportunity to remind the PAX ( Still holding Al Gore) That tomorrow is never guaranteed and to ensure they are staying present and involved in the now with those closest to them. Recover!

The Switch

Team up in Teams of 3- In our case 2 teams of 3 and 1 team of 4.

P1 and P2  start at one end of the runway. P3 starts at the far end.

P1 does a coupon Exercise, P3 does body weight exercise at far end. On go P2 runs/sprints the distance between P1 and P3. Upon arrival they Switch. P2 does Body weight exercise and P3 Runs/Sprints back to P1 where upon they switch ect. The idea was to do MAX REPs of the respective exercises until the runners arrived and we switched. Running Distance was roughly 100-110 yrds. To move to the next round we needed to complete 2 cycles the current exercises.

Rnd 1 Block Curls and MErkins—-Rnd 2 OH Press and Squats—Rnd 3 Blocked BBS and LBCs

Rnd 4 Block Swings and Lunges—-Rnd 5 Block Squats and Flutter kicks

After dodging a few cars arriving to the parking lot we completed through the 1st cycle of RND 5.

Gather up the Coupons and head for COT.

 

 

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Jell-O Arms

Normally Pantheon is a Site for running and I thought that I would change it up so I came up with this coupon workout to change up the scenery.

The Thang

I had a short mosey to the back of the school to the location of the work out. I showed them a cone location to identify the stopping point for the running portion of this partner workout. There where 4 stations for this Modified Dora. I had the PAX partner up and count off to space out the PAX so they wouldn’t be on top of each other. The count for this Dora was everything was a rep of 200

Station 1 was curls. I had paver coupons and partner 1 would rep out curls while partner 2 ran to the cone and back. The fun part was I didn’t mention to the PAX that there where 3 different size coupons so there was a lot of chatter going on.

Station 2 was shoulder taps. Partner 1 would take said paver and tap one side of the shoulder then lift overhead to other shoulder. Counting only one side as a rep. Partner 2 would of course be running.

Station 3 was at the swings. This was a upside down Merican. While holding the chains of the swings with back on the ground and feet somewhat extended you would pull up making your chest hit the seat of the swing and lowering back down. Partner 2 ran.

Station 4 was curls to overhead press. Self explanatory. Partner 2 ran.

As I had about 10 minutes left I had the PAX circle up with a low squat and hold and delivered a message. My message focused on something that I saw on Twitter about 12th man ministry. It was about positive reinforcement. It just hit something in me and challenged the PAX to go back home and for the rest of the week use this positive reinforcement at least once a day on someone close. Your M, your 2.0’s, or even just yourself. We are in a world today that we don’t do this enough and when you hear it, it just means something. It may take someone out of a funk or hole their in and just give them something they needed to hear. So if you’re reading this I challenge YOU to do the same. Be a leader and this is a great way to build leadership and gain someones respect.

After the message we did a nice long mosey around the school and fields back to COT. With all above being done we managed to get roughly 2-2.5 miles in and totally roast our arms. Good luck today fellow PAX on recovery and see you next time.

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