Yoga Mat is Gear

Warm Up: SSH, IW, HW, Good Morning, Squats, Around the World

Thang: Groups of two rotating through stations
Deck Squats – Swings
Side Lunge – Lawnmower Pulls
Knee-tar N’Diaye – Half Kneeling Press (on preset yoga mats)
Flip the Tire
Racked Squat R/L
Racked Lunge R/L
Overhead Press R/L

Closed out with Cleans and Burpee Snatches

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Locking Shields, a how to…

Great Invergence today at WEP to close out an entire month of acceleration.

Now that we have finished a month of accelerating HIMs all over the Fort, how do we maintain that acceleration?

Answer? ACCOUNTABILITY!

Best way to execute accountability? Locking shields with fellow PAX.

Best way to consistently lock shields? Join a Shield Lock.

Today we heard from some 🛡🔒 PAX sharing experiences, advice and offering up themselves to their fellow PAX to learn the power of 🛡🔒.

To know more, ask a PAX that was present.

Need guidance or advice moving forward?  Reach out to @Pusher and he will point you in the direction of success and accountability.

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(Pre) Adopt a Highway Beatdown

16 PAX for The Fort and 6 PAX for Milllkshake on a lovely spring morning

Battlebot started off with disclaimer and straight into warmups in the amphitheater parking lot… first warmup exercise he called was Goofballs, and with that the milllkshake crowd had seen enough and split.

(IC) – Goofballs, Cherry Pickers, Overhead Claps, MNC,  Merkins

We then began a mosey on trail towards Harris Street Park with a pain stations along the way

Station 1: 10 reps – Monkey Humpers, Imperial Walkers, American Hammers

Station 2: 10 reps –  CDD, Peter Parkers, Lunges

 

At Harris Street Park:

use full length of basketball court – Bear crawl to one side, crab walk back

use full length of basketball court – high knees there, duck walk back

10 reps each exercise-

use benches – Bulgarian Split Squat, Incline Merkins, Step Ups, Derkins, Dips

use swingset – pullups

Burpees

Run halfway back up trail towards WEP until you get to the beer bottle, turn around and hit the full circuit again

 

BattleBot handed Q to YHC at about 0658 and we began our mosey back towards WEP – about 3/4 of the way back we stopped for 25 LBCs (IC)

Continued to WEP playground where we partnered up for a DORA – Partner 1 exercises while partner 2 runs from playground to the statue on the hill.

Exercises:

50 reverse pushups on swings (short on swings so a couple groups got to do 50 pullups)

100 hand release merkins

150 squats

 

We finished up the last 7-8 minutes with a HIIT 45Sec ON 15Sec OFF doing the following exercises:

Burpees, Freddy Mercuries, High Knee Taps,  SSH,  In&Outs, Side to Side Squats, Shoulder Taps

 

Congregated back at the parking lot with about 30 seconds to spare and Al Gored to finish at 0730.

 

Got through announcements and started Prayers/Praises before I realized I forgot Name-a-Rama.  Another reminder that I am surely not a professional.

Thanks for the opportunity Grinder

 

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Mental Battle

Four men showed up at The Ballroom this morning.  Bitcoin rolled up at 0515, just got finish with early morning duty with newest 2.0. After the disclaimer, we circled up for warm-up exercises (SSH, Imperial Walkers, Windmills, and Plank Stretches).

Next, we moseyed to the front of the school.  Drop Thrill published a Pre-Blast to raise awareness of Mental Illness  /  “The Mental Battle”.  Included in the Pre-Blast was a three round DORA workout.  Each round started with a review of stats along with three exercises.  Each Pax took turns performing the exercise while the other Pax ran around the parking lot.

Round 1

  • 50,000,000 adult Americans experienced mental illness in 2019.
  • 56% of employees spend time looking for another job.
  • 27,000,000 Americans with mental illness are unable to receive treatment.

100 Lunges
112 Merkins
54 Squats

Round 2

  • 60% of employees do not feel their management helps them to deal with stress.
  • 33% of employees can’t afford their healthcare costs.
  • 80% of employees reported feeling emotionally drained by their work.

120 Calf Raises
66 Lunges
160 Moroccan Night Clubs

Round 3

  • 65% of employees find it hard to concentrate at work due the environment at work.
  • Over 60% of youth with mental illness do not receive treatment.
  • Over 60% of employees feel they don’t get paid enough to save for an emergency fund.

130 LBCs
120 Box Cutters
120 Flutters

Great job by all.  Thanks to Drop Thrill for putting together the Pre-Blast.  If you have not already listened to Roundtable Episode #288, please make the time to hear about this important subject.  Link Roundtable Episode #288

Thanks for the opportunity.

 

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Slinging Cannonballs in the Armory

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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Fantastic Four at Footloose

4 came to Footloose for some moderate work.

Mumble chatter varied… Dads doing cheer hair….diaper changes….Michael Jackson buying trains from Carowinds…

1 min per exercise,  10 sec rest

LBC, Rev Crunch, BB Situps, Heels to Heaven, Flutters, Superman, Freddie Mercury, Hello Dolly, Hillbilly Walkers, Imperial Walkers, Squats, Lunges, Calf Raises, Side Lunges, Air Drama, Monkey Humpers, Al Gore, Step Ups, Back Lunges

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(Un)Bear-AB-le Ladder

Kermit originally was the substitute-Q for this week but was battling a sore knee the last couple days, so I accepted the opportunity to take the Q on short notice the day before.  My plan was to come do a site visit later that evening since I have only posted at Laces In a couple times and am not too familiar with the FMHS campus.  Well life got in the way of that plan as my M was rear ended pretty much immediately after I clicked accept on the worship planner invitation (her and 2.0s are fine).  So my site visit didn’t come to fruition and I was gonna have to wing it….

The mid 20s temps weren’t going to deter the 5 PAX from getting better this morning and so at 0515 the standard disclaimer was given as an army of headlamps descended on the parking lot like a band of wild hooligans {Soul to Sole).

Moseyed past some sort of Soul to Sole mating ritual  (Maximus moseyed through them) over to the pavement football field where we warmed up with a brief CoP (all in cadence) – 20 SSH, 10 Cherry Pickers, 10 Hillbilly Walkers, 10 Merkins

Thang Part 1 – (Un)Bear-ab-le Ladder

Bear Crawl to each ladder rung and complete Ab exercise – Crawl Bear back to Goal Line

10 yard line – 10 American Hammers

20 yard line – 20 Shoulder Taps

30 yard line – 30 Flutters

40 yard line – 40 LBCs

50 yard line – 50 Plank Jacks

Al Gore for the 6 at each goal line return with a couple 10 counts to keep the group together

Totals:

150 Yards of Bear Crawls, 150 Yards of Crawl Bears, 50 American Hammers, 80 Shoulder Taps, 90 Flutters, 80 LBCs,  and 50 Plank Jacks

I was a little unsure how that bear crawl combined with ab work would play out – definitely tough but I think I will keep it in the back pocket for future Q’s.

 

Mosey to St Phillip Neri Parking Lot for Part 2.

Thang Part 2-  Half-DORA – Partner 1 Runs to end of Parking Lot and Back while Partner 2 completes exercises – switch and repeat

50 – Jump Squats

100 – Merkins

150 – Calf Raises

We probably had time for the full DORA but there was mumblechatter about hills early in the workout so I wanted to make sure and get some hill sprints in to reward the PAX for coming out.

Mosey to hill entrance where we had time for  2 sets of 5 Burpees/hill sprint and a set of 5 burpees followed by a sprint back to COT.  More solid mumblechatter around Cuban food and the need for Cohiba to host a dinner party.

Finished at 0600 – Name-o-rama, announcements, prayers, and praises

I suppose one should expect unpredictability when you kick it with Laces In –  However, the last minute audibles all panned out this morning and we definitely didn’t have any Ray Finkles in the group.  Thanks for the opportunity!

-Badlands

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Bday Q brought to you by 18 and 45

Warmup 18 rep each

SSH

Imperial walkers

Hillbilly walkers

Windmills

Cherry pickers

Morracan Nightclubs

Baby arm circles


Exercises 4 corners 15 10 10 10  at each corner respectively  Run between corners  

Squats

Hello dollies

Merkins

Supermans

Fwd Lunges

LBCs

Calf raises

Flutters

Side Lunges

BBS

Monkey Humpers

Rosalitas

Carolina Dry docks

Freddie Mercuries

Mountain climbers

Box cutters

Makhtar N’Diayes

Back lunges

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51st Hive of 2021 – Cultural Credit

15 PAX gathered in the gloom. We started with one or two less, but by 0505 we were at 15 and nobody fell out….so I’m calling it a win.

Warm-up/Tuning

Mosey further than PAX were expecting
Some Yoga
SSH
IW
1 Burpee
HW
Mosey

1st movement

Head to the courtyard
15 Swings
5 Single Leg Deadlift
Bear Crawl w/ Bell (stop when Q calls for the next set)
15 Swings
4 SLD
Bear Crawl w/ Bell
15 Swings
3 SLD
Bear Crawl w/ Bell
etc.

2nd movement

Head to the outside of the gym
Try to keep the bell in your hands the whole time
8 goblet squats, suitcase carry w/ the left hand for about 40 feet
7 goblet squats, carry back w/ the kettlebell in the right hand
6 goblet squats, left hand suitcase walk
5 goblet squats, right hand walk
4 goblet squats, left hand walk
3 goblet squats, right hand walk
2 goblet squats, left hand walk
1 goblet squat, finished
Time under tension about 3 minutes

3rd movement

Back to the main parking lot. Line up facing the length of the lot and the practice field
5 Lawnmower Pulls each side
5 Racked Lunges each side
5 Snatches each side
Sprint to the other side and back (about 100yds)
10 Lawnmower Pulls each side
5 Racked Lunges each side
5 More Racked Lunges each side
3 Snatches each side
7 Snatches each side
Spring to the other side and back

Brief music history lesson. See NMM

4th movement

10 minutes of work
timer set for every minute
15 swings, 10 push-ups, rest the remainder of the minute
15 swings, 9 push-ups, rest
We made our way down to 15 swings, 1 push-up

0600

NMM

(Naked Man Moleskine)
YHC likes to incorporate some kind of message to encourage 2nd or 3rd F acceleration (in myself as much as the PAX). There wasn’t a whole lot on my heart beside focusing on work (teaching music) lately; so, I went with a short music history lesson.

A Concerto is a piece for soloist and orchestra. It comes from a Latin word meaning to contend or to strive. These showcase pieces are written for a soloist to contend with their instrument or strive to demonstrate greatness. Concertos are presented in 3 movements…fast-slow-fast (Think of “movements” like sections or large chapters in a book)

A Symphony on the other hand is a piece for an orchestra. It comes from a Latin word meaning “to sound together” or “in harmony.” Symphonies are typically presented in 4 movements (although some symphonic composers famously break that mold with 5 or 6 movement works). The movements were initially grouped fast-slow-dance (European courtly dance)-fast. Later (early 1800s) that structure became fast-slow-joke (called a Scherzo)-fast. PAX can decide for themselves if the 3rd movement of the workout was a joke or not! 🙂 Composers eventually began changing the tempo within each movement and even linking different movements together with no pause (like binge watching something on Netflix).

Here’s a Concerto to check out: Tchaikovsky Piano Concerto no. 1 https://vimeo.com/371584269
(the opening piano block chords in the first movement are a GREAT moment. Turn the speakers up!!)

Here’s a Symphony to check out: Brahms Symphony no. 4 https://www.youtube.com/watch?v=7QLuYj2jxoc
(The height of sublimely invigorating music, German seriousness, attention to detail, and connection with tradition.* Try to follow the melodies as the move and evolve. Again…listen LOUD!)

BTW: audiences traditionally no longer clap between movements as a sign of unbroken contemplation, attention and general respect for the integrity of the larger work. However, most performances pre-1900 would have had a fairly raucous amount of applause between movements. Some audiences even demanded a movement be performed again before the orchestra could go on. So if you clap between movements, just know you’re following an older tradition than the one now common in our concert halls. And feel free to bring that up during intermission when someone looks at your side-eyed for clapping between movements. #Candor

Here endeth your cultural credit for the day

*As I wrote these notes about Brahms 4, I noticed they’re also things Uhaul gripes about working for a German company. No commentary; just thought that was an interesting connection worth thinking about.

An honor to lead as always. Thanks Airborne for the opportunity

Announcements:
12/24 Santa Boss 5k/10k – 0600 launch from Pantheon (Tega Cay Elementary)
12/24 Convergence – 0700 at Pantheon (still Tega Cay Elementary)

Video evidence in tweet form

Prayers for:
Praise from Straight-Up for a wonderful day yesterday
Praise from Drop Thrill on Xmas performances happening again with his vocal ensemble
Peabody’s co-worker that had a seizure
Pausing to actually enjoy this season with your kids, despite all the business of things that need to happen. (Thanks for this one Slash!)

Band Camp dismissed

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My Navy Story

A gang of four converged at Pleasant Knoll middle for the third installment of Veteran’s month at the Ballroom.   Here is what they did:

The Thang:

YHC greeted the group and thanked them for coming out this morning.  After a quick disclaimer, we made a formation of 4 and moseyed to the parking on the side of the school.

In formation:

SSH x 20, windmill x15, IW x 15,  merkin x 10, Morrocan nightclub x 15, squat x 20, mountain climber x 15/hold/6″/regular/6″/regular/right arm, right leg high/left arm, left leg high/walk up to CDD x 15/regular/recover.  (all done while holding plank)

Form 2 pairs and do 50 yd sprints:  2 at 50%, 2 at 75%, 2 at 100%

Go back to formation for pushorama

10 regular merkins, rest 10s, 10 diamond merkins, rest 10s, 10 wide arm merkins, rest 10 sec, 10 CCD.  Rinse and repeat for total of 3 sets.

In formation, bearcrawl20 yds, sideways crawl 10 yds, backwards bearcrawl 20 yds, sideways crawl 10 yds

Form a single file and do an Indian run around the parking lot twice.   Mosey out of the lot and along the front driveway to a spot under one of the lights for some mini-Mary:

Big boy situps x 15, Freddie Mercury x 15, American hammer x 15

COT

NMM:

When Triple Lindy asked me to represent the Navy during Veteran’s month, I told him there surely there was a better person out there to represent the Navy than me.  Honestly,  I never really considered self a true Navy veteran because  I served just about 18 months and was in school the whole time.   I never felt worthy being grouped together with others who have actually served their country, particularly those who served in a time of war.   As it turned out, though, I was the only guy he knew who was in the Navy, so I told him I would gladly do it.

As we worked through the exercises this morning, I paused several times to tell them about my experiences when I joined the Navy in college,  and my16 weeks at Officer Candidate School.  One of the things I remembered vividly was was when I was saying goodbye to my family and getting ready to drive to Newport, RI from Ohio.  My dad, who was not an emotional man, gave me a big hug and just broke down sobbing.  I think it was a mixture of pride and maybe fear for what I was about to do.  I lived at home while attending school and this was my first time away from home.

Upon arriving at OCS, after a friendly check-in by an admin officer, I was met by a senior student and told to ‘face the bulkhead.’  For the next week,  the ‘Indocs’ (junior students), were put through a series of mind games, semi-verbal abuse, physical challenges, horrible personal hygiene (1 minute to shower and shave),  all coupled with total exhaustion from the lack of sleep.  For a few folks, Indoc week was too much and they dropped out (one guy had to be put in the brigg for insubordination).  For the rest of us, we were relieved to be finished, but we still had 15 weeks to go.

I told the group that the recruiters did not prepare me (or many others, I suspect) for OCS (a little heads up about Indoc week would have been helpful).    I did very little to prepare and arrived there not in the best physical shape.  I couldn’t pass the standard required for push-ups and sit-ups so had to attend extra PE sessions at an ungodly hour of the morning (about same time that I have gotten up for F3 the past 9 years -haha).   Time was the enemy and it seemed that every waking hour was filled with either school, studying for tests, having a watch, or getting ready for inspections.   I was not used to that and struggled sometimes to get everything done.   Time management is still not one of my strong suits.   I can’t say I enjoyed OCS, but I came away from it a better man and with a long-lasting friend.  JP Tennant was the first guy I met during Indoc week and we still keep in touch.

After graduating from OCS, I went to the Nuclear Power School in Orlando, FL where my Naval career would end, unfortunately.    It was a really tough school academically and I struggled from the start before eventually flunking out.  I had to option to stay in the Navy in another capacity,  or go to inactive reserves which is what I opted to do.  As a 22-year-old kid, it felt like the right decision, but I shared with the group that it’s one decision that I regret.

I had not thought about OCS in a long, long time and as I prepared for this Q, it was petty cool to go back and think about that time 34 years ago (man, I’m getting old).  It was also fun to share my story with Triple Lindy, Assasin, and Bitcoin.  Thanks for listening, guys and I hope you got your money’s worth this morning.

Announcements:  read the newsletter

Prayers and Praises:   Triple Lindy’s wife (wrist injury), ST’s friend Joe with Cancer, Cornerstone with a kidney stone.

 

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