Tag: Birdcage

Q School – Snake Pit (kettlebell/gear edition)

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9 PAX for some Q school

Esso hit on the 5 core principles that every F3 workout shares.
Then YHC took over

Warm-up

We reviewed counting in cadence
– Next exercise is:
– Starting positions MOVE
– In cadence:
– EXERCISE, 1, 2, 3….

Then we had some PAX work on counting in cadence with various exercises. We worked it like an actor on stage calling for their lines. I fed them the 4 lines and they took off. Occasionally we adjusted for some correction or pointers, but these PAX can lead!

We had folks count: SSH and Merkins more than once (gotta practice). Then I encouraged them to learn to call 6-count Burpees in cadence for when they need to quiet the mumblechatter down.

Then we moved over to the Thang:
Written on the pavement was:
Overhead Press
Tricep Extension
Merkin on the bell
Skull Crusher
Lawnmover pulls

Initially I discussed the importance of having a list of exercises (weinke) written down to rely on. Doens’t have to be on the ground. Could be on a piece cardboard, index card in your pocket, back of a 12 pack, or sharpie on your arm: it is helpful to have your notes with you.

The first set we did 10 of each then planked up for a discussion.
Then we did 10 more of each and planked back up. When you’re actively resting between sets in a plank, it’s often a good time to share a message. F3 has THREE Fs!! If you’re just working to accelerate the 1st F, use the opportunity to Q as a moment to reflect and share how you’re doing on the other 2Fs. Think about 2nd F with your family, or your 3rd F as where you are on your faith journey.

In the gloom, PAX can see how fit you’re getting. But how fit are you to be a father, spouse, partner, friend, son, colleague, boss, communicator, facilitator, supporter…? How fit is your mind and spirit? How are you working to accelerate there? Be encouraged to bring some message, no matter how brief.

Then I called 10 more of these, and followed that round by immediately calling 20. This FINALLY got some PAX to balk and protest. Every one of these exercises was arm heavy, this is a POORLY PLANNED set of exercises.

We moved over to another bit of chalk on the ground:
Manmakers 1
Snatch 5
Merkins 10
Lunge 16
Flutter 20

This set allowed us to focus more on the entire body rather than just working one set of muscles to exhaustion and encouraging bad form or injury. It also steps things up as part of the weinke rather than relying on the Q to call reps.

YHC discussed using this a set with holding Al Gore between rounds to keep PAX together. Or possibly having a loop distance to run and allow PAX to more at their own pace. I like to keep everyone together and help exhort the PAX to move to the next exercise or finish their current reps. If you’re concerned about your fitness level or your speed relative to other PAX. Setting up a list of exercises and a loop distance between rounds allows the rabbits to move like rabbits and the Clydesdales to move like Clydesdales. It can even encourage more 2nd F as guys pair up or group up to work together. Maybe as the Q you choose to group with a newer guy or stay with the six to encourage guys as they’re accelerating.

We then moved to the final set of chalk on the ground. I’d paired up some exercises and then listed a mode of transportation. We were running low on time, so I gave the heads up to overprepare the weinke, and be willing to adapt and adjust. You’ve sometimes got to modify up or down (especially considering run distance) based on the PAX present, or you’ve got to cut when you’ve over planned.

So we just did:

Swings 20
Merkins 20
Bear Crawl – Crawl Bear from one island to another

Single Leg Deadlift 10
Manmakers 10
Sprint the parking lot and back

We returned to COT at 5:56 for some Mary (only one minute behind my schedule)

I had PAX practicing calling some Mary in a circle. For the newer PAX, I encouraged them to just call the same exercise the guy before did. You don’t have to think of something brand new to lead. In fact, it’s hilarious (to me) when we get a string of guys that all call Flutters and everyone is grumbling. Sometimes it’s the Qs job to silence mumblechatter, and sometimes you want to encourage it!

Hope the Q-school session was helpful and/or this backblast is useful for someone planning their next KB workout.

One last point with the kettlebells, form is important. If you don’t feel comfortable with an exercise DON’T call it. If you can’t DO IT, don’t Q IT! Or if you do want to do it anyway and aren’t sure, call/text Tesh the night before to make sure he posts. Then ask him to demonstrate. (that’s what I do. you’re welcome)

—
Band Camp dismissed

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A Dozen in the mist

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When 19 HIM descended upon Bushwood and the Snake Pit, YHC did not know how the split would break out.  7 opted for no kettle bells and a ruck or a beatdown delivered by Olaf but 11 HIM chose to join YHC for a 4 corners style workout  – parts of which may have surprised a few folks and parts were likely expected (consistency is a trait we are trying to sharpen after all).

At 0500, YHC came upon a large parking lot and with no rain falling, sidewalk chalk was decreed the flavor of the day to sketch out the work that was to follow.  Upon completing the 4 corners of 3 exercises each, an arrival happened at 0511.  The next 4 minutes of mumble chatter and the joy of seeing fellow brothers in the gloom ensued until 0515 arrived, when Olaf disclaimed us enthusiastically.  With that, we were off.  Here’s what happened.

COP:

Noticing that a total of 12 PAX brought bells, the math worked out favorably to break up into groups of 3 (more on the significance of that later).  We walked/jogged/ran/moseyed with our bells to Corner number 1 of the parking lot.  After completing 10 windmills IC, 3 bells were left and the PAX and 9 bells moseyed to

Corner #2 – after 10 Imperial Walkers were done in cadence, 3 bells were left and PAX and 6 bells moseyed to….

Corner #3 – after 10 Hillbilly Walkers in cadence, 3 bells were left and the PAX and the last 3 bells moseyed to…..

Corner #4 – the last 3 bells were left and we circled up to complete COP of:

5 burpees, 10 low slow squats, after squat #10 the people’s chair was held while we completed 10 moroccan night clubs and 10 air presses in cadence.  Bobber was notably pleased at this sequence and we recovered to begin 4 corners in groups of 3 – the main event.

Groups of 3 completed all 3 exercises in counts of 9, 22 and 21 – fittingly aligned with today’s date.  Upon completion, PAX ran to the next corner and continued this effort for 30 ish minutes with the kettle bells left at each station (more on that later).  The lucky exercises were:

Corner 1 – 9 thrusters, 21 chest presses, 22 flutters with press

Corner 2 – 9 manmakers, 21 hammer curls, 22 squats

Corner 3 – 9 burpees, 22 swings, 21 upright rows

Corner 4 – 9 flying squirrels, 22 merkins on the bell (11 each side), 21 LBC’s with the bell

PAX completed nearly 2 rounds and got their money’s worth.

All bells were then brought back to corner #1 at 0555 and YHC posed the following thoughts:

NMM – Ecclesiastes 4:12 tells us that though one may be overpowered, two can defend themselves but a cord of three strands (the number of PAX per group) is not easily broken.  PAX were assigned 3 per corner for a reason beyond the math.  We reflected on this as well as the significance of being a part of as shield lock and how we are better with this in our life than not.  It ensures that we are also leaving no man behind per F3’s credo.

The different weights of kettle bells represent the fact that, in life, we never know what weight we will be asked to carry – the same way no PAX knew this morning what weights would be at which stations (other than their own of course) but we do know that a weight shared among many becomes less and less of a burden and more of a joy.  As we work through and overcome struggles and challenges, we realize that the joy on the other side is worth the work, the pain, the sacrifice and the abandonment of ourselves in serving and being there for others – living 3rd.

My thanks goes out to 3D for the call to the bullpen and the opportunity to Q #eastofthepeachstand.

Honored to share the gloom with you all.  Until next time,

Cyclops

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Bells. Apparently at Abercrombie and Fitch…

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I forgot how fun it is to Q gear workouts. I haven’t actually participated in a gear workout in (checks notes) a long time.  I was excited to have 3D’s invitation, but it took a few tries to get a date that would actually work.  I mean, it’s east of the Peach Stand. Foreign territory. Almost its own region.  I’ve never even seen the high school where this AO is located…

So when the date came, I found a sitter for Pantheon, loaded up the car, and started on the long journey to the Snake Pit.

the gloom

I needed time for setup so I arrived at 0500 with a list of bad ideas, my just under 100lb sandbag,  and sidewalk chalk my 2.0’s probably won’t know is missing.

U Haul was already in the parking lot. I could tell because when I got within ten yards of his car I suddenly felt a waive of acrimoniousness wash over me. (I kid, I kid… mostly). He was leaning on his trunk, or tailgate or whatever the heck you call the back of an SUV, listening to music that I imagine is generally best-suited for a night of Aldi wine, a can of nacho cheese, a bathtub, and 90’s teen drama on Netflix.

Really, though, it would do any PAX good to spend a few minutes in conversation with U Haul. He’ll help you understand what it’s like in a world without diplomacy, and you’ll be thankful for it. Especially if you don’t agree with him.

So anyways, I threw my sandbag on my back and hauled it over to the other part of the parking lot and started writing down all the bad ideas.

Upon my return to the flag area, U Haul was still busting out tunes that reminded me of all the times in high school all the kids I knew thought that Nickleback, The Verve Pipe and Green Day were writing music specifically for their sooouuuuul.

Lots of other PAX showed up and we found that there was an FNG in our midst. After a quick review of the five core principals and a disclaimer, the Bootcampers ran off with Sugar Daddy and…

warmup

A quick mosey around the parking lot by CoT, which was cut short by Tesh arriving a few minutes late and driving responsibly and predictably through my intended path. We also spotted one of those Jeep things pull in, which ended up being Pudge who ran laps solo without showing up to CoT. You do you, Pudge.

the thang

Pick up the bells and head to the other side of the parking lot where I have 8 parking spaces with fun activities. But there are 11 of us, and so we wrote down two extras. Do I remember the order? No. I do not, but they were:

  1. Bag Carry
  2. Farmer Carry
  3. Swings
  4. Curls
  5. Upright Row
  6. Bent over row
  7. Chest Press
  8. Swings (yes, a second swings slot, because they’re awesome)
  9. Goblet Squat
  10. Tricep Extensions
  11. Wood choppers (some people called them hay bailers)

The carry slot had the sandbag, Henry**, in it. I’d known that not a lot of people would be all that keen on lifting this beast up on their back to carry it around the parking lot, so I figured whomever was next to the bag could assist in loading the carrier, or could simply do a shared carry (also a beast of task, considering how shifty the weight is in that bag).  We had more people than I was expecting, and it was odd, so I made the call to just have one PAX carry the bag, and the other farmer carry the bells. Or they can co-carry. So long as every PAX carried twice.

After the instructions were explained, I started playing some music that I knew full well only I really liked. But after years of hearing music I don’t like, I figure now we’re even.  For the record, I don’t even remember which playlist it was that I was on… but it was probably something called “Shuffle Syndrom” from Spotify.  Or similar.

After a full rotation we dropped the weight and lined up by the sidewalk for two sets of suicides.

Suicides were simple enough. Three stopping points. At the end of each run, drop for 5 merkins and run back to start (no merkins at the start). Here I changed up the music to Project 86 to fit the mood for running.  The second suicide traded pushups for squats.

We had about 5 minutes left, and I took the now somewhat winded PAX back over to the weights where we did 30s sessions with 10s breaks until time. (with the carry subbed out for deadlift of the bells or bag, whichever you prefer).

**The bag is named Henry because you’re supposed to name them, and I used to work for this dude who was an absolute slave driver, but without that job I’d never be where I am today.

COT

Took roll call and had our FNG hang out in the middle to talk about himself. Being from Albequreckey(?)… I’m sure you can spell it if you live there, people had a lot of fun finding things unique to the state and we settled on “Tumbleweed”… before the really bad stuff came out.

Lots of announcements and things to do coming up and some prayers offered up.

NMM

First off, I’m thankful to have been able to get out of bed (very early) in order to Q this morning so far away from home, so thanks 3D for making time for me to Q.

Today I learned that there are different rules east of the Peach Stand.  For instance, when a TWSS was dropped people were genuinely surprised at the 5 burpee penalty/reward. Also, you can’t use big words like “caprices”.

And, now, I’ve never spent any time in an Ambercroby and Finch before, but I have walked by it, so when one of the PAX commented on the music that he felt like he was shopping there, I thought, “yeah, I look like those models. I get why you said that” (cannot recall which PAX said this, but I’m certain that’s what they were thinking).

If you plan to make people farmer carry someone else’s bell, make sure you’re going to be carrying Tesh’s bell.  Which I did… by chance. But I don’t mind appearing magnanimous. I mean, “nice”.

SYITG

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Covering ground at the Pit

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My apologies for breaking my own self-imposed 48hr Backblast rule but I appreciate the grace. It’s been a few weeks since my last time leading men from the Q spot so it was good to be back. What did we do? I’m so glad you asked:

Disclaimer and Polaroid took the BC’ers while the KB’ers stayed with me.
Your typical warm up exercises and some pretty good chatter if I remember correctly. If I don’t remember correctly, there’s a chance you don’t either.
Next, we did an atypical thing, we ran around the school…without the KBs. That was a 1mi warm up.
5 Man Makers with the KB
10 KB Swings / 20 lunges (10 ea leg) / 30 Curls (15 I/C)
Run down to the bottom of the hill. 5 Burpees. Run back up. 5 Burpees

10 KB Swings / 20 Leg Raises w/ KB at a 45 / 30 Flutters w/ a press
5 KB Man Makers / Run down to the bottom of the hill. 5 Burpees. Run back up. 5 Burpees

2min Plank
10 Very sloooooow squats I/C / 20 Thrusters / 30 Calf Raises

2min Plank / 5 KB Man Makers

Thanks for the invite.
Max

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Humane, Inhumane, Inhuman

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Some 14 PAX broke off from the larger Bushwood/Snake Pit conglomerate with a kettlebell in their hand

Warmup:
Yoga – much to everyone’s “enjoyment”
KB Windmill – nobody even pretended to like this one
SSH
Large Arm Circles
Shoulder Taps
Mountain Climbers

Short Mosey:

Dan John’s Humane Burpee
15 KB Swings
5 Goblet Squats
5 Merkins
15 KB Swings (It was here that BOB tweaked his back)
4 Goblet Squats
4 Merkins
15 KB Swings
3 Goblet Squats
3 Merkins
15 KB Swings
2 Goblet Squats
2 Merkins
15 KB Swings
1 Goblet Squats
1 Merkins

Short Mosey

YHC interpretation of an Inhumane Burpee (5 rounds)
15 KB Swings
5 Goblet Squats
5 Merkins
15 KB Swings
5 Goblet Squats
5 Merkins
15 KB Swings
5 Goblet Squats
5 Merkins
15 KB Swings
5 Goblet Squats
5 Merkins
15 KB Swings
5 Goblet Squats
5 Merkins

Short Mosey

Break from the routine:
10 R Single Leg Deadlifts
10 L Single Leg Deadlifts
10 R High Pulls
10 L High Pulls
10 R Racked Split Squat
10 L Racked Split Squat

5 R Single Leg Deadlifts
5 L Single Leg Deadlifts
5 R High Pulls
5 L High Pulls
5 R Overhead Split Squat
5 L Overhead Split Squat

Short Mosey – taking a new path

YHC’s addition of Inhuman Burpee (5 rounds)
15 KB Swings
6 Goblet Squats
6 Merkins
15 KB Swings
7 Goblet Squats
7 Merkins
15 KB Swings
8 Goblet Squats
8 Merkins
15 KB Swings
9 Goblet Squats
9 Merkins
15 KB Swings
10 Goblet Squats
10 Merkins

(interspersed this with 1 rep of pistol squat or burpee snatch between for variety)

NMM:

Genesis 3:9
First question in the Bible is God asking “Where are you?” Let us be the men who can answer and not hide. To say “here I am Lord.”

Praises: Gotcha Day, that we still have work, new babies
Prayers: job losses, work surprises, cancer, snake bite, surgery recovery, BOB’s back

Thanks for the opportunity to lead 3D:

—
Band Camp dismissed

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The Snake Pit Site Q 6-17-20 Beatdown

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10 PAX posted for a 6-17-20 workout

6 stations

17 exercises total

20 reps each

3D led a short lap around the parking lot.  Props to DropThrill for keeping up with the PAX.  You are getting stronger brother! Short warmup of some stretching and loosening stuff. Mumblechatter was heavy this morning

The fun.  OYO on most counts, but stayed together for each exercise.

Station 1 – Curls, Low Slow Squats, American Hammer

Lungewalk 20-30 yards

Station 2 – Overhead Press (L+R 20 each), Figure 8 (10 each direction)

Sidelunges 20-30 yds

Station 3 – Tricep Extensions, Uhauls, Halos (10 each direction)

Bearcrawl 20-30 yds

Station 4 – KB Swings, Snatch (20 L + R each)

Overhead Carry 50 yds

Station 5 – Skull Crusher, BB Situp with Thruster (note Birdcage refused to do thruster so as not to impact his Father’s Day “activities”)

Reverse Lunges 20-30yds

Station 6 – Single Leg Deadlifts (20 each L+R), Bent over Rows (20 each L+R)

KB run 100 yds back to COT (modification of a more direct mosey back)

8 min of Mary

COT and group photo for Cash

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Board of pain, faraway fences and bat flipper bear crawls

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Nearly 3 miles were achieved by some, significantly less by others (Slash & UHaul always chose Bear Crawls…).  Some very solid mumblechatter…  A little flatulence…  Short chat on Lent and the presence of Catholics in Fort Mill…  Probable hair styles for the Son of God…  All in all it was a pretty eventful morning…

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Runnin’ Long Laps at The Pond

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Minnow Pond on a brisk 35 degree morning? Sure, I’ll bite. This one’s gonna be short on content but heavy  on work. First I must say that it was good to see some of the not-so-regular guys at this edition.

We had 2 post for extra-extra credit, a few more post at 0500 for the extra credit. Finally at 0514, 10 of us made our way over to Ol’ Glory for The Pledge Of Allegiance. Have I said that I do love this tradition ‘Shanks has established.

Ok, it’s 0515 and here is your brief disclaimer to cover the bases. After that, we took off up the Massey hill just to pull a U-turn at the Church and run it back to the Minnow Pond parking lot for a little more warming up:

SSH & some 180 degree jump squats…THAT’S IT, after all, you just ran up and down that hill.

We then took off on our 1.1mi loop that we’d get more comfortable with. Again, go up the Massey hill but this time, go down to the gas station.
Post up at the gas station for our first set of exercises. Every time we stop, we’d be doing the same 3 exercises and the same number of reps.

(20) 2ct Flutters
(15) Jump Squats
(10) Hand-Release Merkins

Take off to make a R/T on Harris St
R/T on McCammon St
Straight through the light to the Founders Bank parking lot for

(20) 2ct Flutters
(15) Jump Squats
(10) Hand-Release Merkins

Take off to make a R/T on Clebourne St
R/T on Main St
Back to the Veterans Memorial flags for

(20) 2ct Flutters
(15) Jump Squats
(10) Hand-Release Merkins

So that is 1 lap and the goal is to do this repeatedly to ensure you cover the 3mi minimum but also including the exercises at each of the 3 stops on each lap.

Some of the PAX got close to 3mi. Some got over 3.5mi but all pushed and got pushed.

READ YOUR NEWSLETTER

Maximus

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Back to the bells

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I had the date on my calendar, but when I got a reminder over the weekend from 3D, I couldn’t help but be excited!

While I’ve Q’d my fair share at the old digs (The Tomahawk), this was my first official Q at the Snake Pit!  As I’ve thrown down some memorable Qs (there was the time…nobody was allowed to put down their bell for the entire workout, or the time we did the catch me if you can and we ran all the way out to Dobys Bridge Road, or the Ring of Fire (had to be there))…so what to do….what. to. do.

So there we were, the morning of…the PAX rolled in, a disclaimer was disclaimed, and off we went…the PAX lined up for an Indian run, man in the back performed 3 KB burpees before running to the front of the line as went meandered our way all the way around the perimeter of the school grounds.

The PAX rallied up at the bottom of a hill where they were divided into 2 groups of 4.  Stations (cones) were set up instructing the PAX on what exercise to complete.  There were 4 stations about 15 yards apart with exercises as follows:

1. KB swings, 2. Alternating Lunges w/ overhead KB triceps extension, 3. KB squat, curl, and press, 4. swap the bell for a 35lb brick and run to a cone about 25 yards away and back (this PAX was the timer).  Exercises at each station were completed while the PAX were running.  To rotate, the PAX that completed the run made their way back to station 1, while all other PAX bear crawled with their bell to the next station.  After 4-5 rotations through the stations, the PAX returned to the starting location for PAX-led Mary and COT.

Always an honor to lead!

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9 Branded by the Ring of Fire – 3D’s 1st F3iversary

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In honor of my FNG post on Jan 15, 2019, I led 9 PAX reenacting the Ring of Fire dealt by SkateOrDie during my first post.  Weather was warmer than last year.

Warmup – Mosey, Moroccan Nightclubs, Hillbilly and imperial Walkers, windmills, Cherry Pickers, Plank, honeymooner, Plank, Downdog with calf stretches

Workout – PAX in circle with their respective weights.  Skate or Die also brought a concrete brick.  10 exercises.  Started with 20 reps and then worked down by 2.  Rotated weights after each exercise.  After each round I randomly rotated us or mixed us up so we used the weights in different order.  Threw a mosey in after 2 rounds.  Were only able to get down to 12 when Polaroid reminded us it was 6!!

Overhead Press

Squats

KB Swing

LBCs

Tricep Ext

Lunge Pass thru

Curls

Calf Raises

V Ups

Rows

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