Tag: Bobber

Be Men!

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1 Corinthians 16:13; Be vigilant; stand firm in the faith; BE MEN; be strong. (Shatnerized)

I’m grateful for the opportunity to VQ this fine group of HIM this beautiful muggy morning at Varsity. Thanks Harry Carry for the invite!

7 was the count for a moderately hardish full body workout, good way to end a long, hard week. Effort = Reward and all present put forth the effort this morning.

0515 Circled up at the shovel flag for a quick disclaimer, YHC most likely forgot a couple things, but we were off anyway.

Moseyed on down the way toward Sugar Creek Elementary, but stopped about halfway there for some warmups. SSHs, windmills, imperial walkers, Moroccan nightclubs… YHC was informed that I needed to let everyone know when we were starting each warmup exercise… so we continued down the hill for the main event.

Thang 1

At the bottom of the hill we were introduced to the board of moderately hardish pain. This included 4 groups of exercises split up by a little movement, all to be done OYO. Dark Helmet took a look at the board and decided to go do something easier at the IPAX makeup… J/K

Group 1

50 Highknees

30 Makhtars

20 Half-burpees (down and up, no jump)

Run backward up hill to stop sign at JROTC building, then run back to the board.

 

Group 2

50 LBC Toe Touches

30 Squat Jumps

20 Wide Merkins

Side shuffle around elementary school rear parking lot, and back to the board.

 

Group 3

50 SSH

30 Hip Thrusts (on your back)

20 Alternating Lunges

Sprint up hill to stop sign at JROTC building, then run back to the board.

 

Group 4

50 Parker Peters

30 Seated Flutter Kicks

20 Merkins

Run rear parking lot loop, back to the board.

A few did Group 1 again while waiting on the rest of the PAX to finish, and then on to Thang 2.

 

Thang 2

Since Harry Carry called out Capt. Kirk’s natural Bear Crawl technique, PAX bear crawled up the hill, from the Sugar Creek parking lot to the stop sign at the JROTC building. A couple PAX made it all the way, most needed a break. After that enjoyable crawl, we returned to the shovel flag for the following 6 or 8 minutes of Mary;

 

High planks, then reached out with left arm and right leg and switch. Balance was an issue for some…

Side planks, including side hip thrusts and switch.

Super mans

Went around the circle, each PAX picked an ab exercise to include protractors, merkins (core was engaged), box cutters, leg lifts, flutters, LBCs, and body destroyers.

 

Was that Mars in the sky? It looked bright and red to me so yeah, Mars.

 

Count-o-Rama, Name-o-Rama, Announcements, Prayers/Praises, Closing Prayer

Thanks again for the opportunity, thanks all for the effort and support. Be men!

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Dealing cards at the Block Party

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Just a heads up that this BB will be low on words (atypical for me) but hopefully, motivating for you to go try this.

Here’s the deal, simple yet effective was my intent today. For those that did the Bert at Honey Badger yesterday, this was a good round 2. The deck of cards entered my arsenal roughly 5 years ago and it’s been several months since they’ve made their way out to the gloom. That ended today.

14 men showed up today with the “threat” of rain (we had 2 ruckers join us at the end for COT).
Seeing a few new faces, check.
Disclaimer, check.
Mosey some distance making our way to a parking lot for a few warm-up activities.
Mosey to another parking lot in an effort to keep our voices from carrying over to “the house.”

For those not aware how this goes, each suit represents an exercise. Each number represents the number of reps 2-10. Jacks=11, Queens=12, Kings=13, Aces=14.

4 Jokers = 25 4ct Flutters
Diamonds = Mountain Climbers
Clubs = Jump Squats
Spades = Diamond Merkins
Hearts = 8ct Burpees

That totals (100) 4ct flutters and 104 each of the other exercises.

Until next time
SYITG
Maximus

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F3 Dads 2020

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Having no idea what to expect, but knowing that YHC was (IS) not comfortable seeing big groups together at WEP when I drive by on 160, we set up cones 6+ft apart making two lines about 50 yards from each other.

When PAX and 2.0s started showing up, YHC was really happy to see everyone and set some expectations to stay in family units and attempt to maintain some distance from others.

BIG circle up for some warmups. All in cadence, most to 10
– SHH
– Merkin
– Imperial Walker
– Hillbilly Walker
– Squat
– Played: Rock, Paper, Scissors, Burpee
– Just like Rock, Paper, Scissors
except the loser has to do a burpee for every person in their family group that beats them. i.e., if you’ve got 3 kids they all throw paper and you throw rock, then you do 3 burpees.

Line up behind one side of the cones
– Dad vs. Kids race: stipulation Dads have to bear crawl.
Loser did 10 burpees counted by the kids
Lots of form critiquing
– Dad vs. Kids race part 2: stipulation Dads have to run backwards (Nur)
Loser does 5 burpees
*Note: it is a lot hotter in the sun at 0900 than 0515

Dad/Kid DORA
50 Merkins
100 SSH
150 Squats
*kids get to count their reps together. E.g., you have 2 kids and each does 10 merkins while you’re running, then your count starts at 21 as they run.

Mosey over to the shade for some yoga and a message about why Dads are leaving the house at Zero-Dark-Thirty. TL/DR: it’s because we want to be better. Not for ourselves, but for our families and our community.

Mosey back to the cones for a session of Leap Frog. WOW, leap frog is quite challenging on the WEP grass with younger kiddos.

0930, it was hot and I knew we had quite a few 2.0s to name. I could also see the kiddos starting to fade (cause certainly no PAX were). So we called it and headed to COT. Brief message about how school is going to look a lot different. Today’s workout is a slight look at keeping a distance from each other, but still trying to enjoy what we can do together.

FNG Count – 10
Spirit Child
First Responder
Hamburglar
Popper
Pulp
PK
Swordy
Designer
Inch Worm
Rogue One

T-Claps all around

Prayers for wisdom to be a better father.

—
Band Camp dismissed

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Living Third

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Very brief warmup… Run lap at front of NAFO, plank til 6 is in, 2 exercises paired intentionally for burnout, cadence count until Q is burned out… repeat, repeat, repeat, you get the idea. Discussion for the morning was about Living Third.  

Lap

Plank Jacks 

Merkins

 Lap

Mountain climbers

Wide grip Merkins 

 Lap

Peter Parker’s

Diamond Merkins

 Lap

Bomb jacks

Monkey humpers

 Lap

Ssh 

Squats 

 Lap

Seal Jacks

Jump squats 

 Lap

LBCs

American hammers

 Lap

Flutters 

Big boys

 

Galatians Ch 5 v13 For you were called to freedom, brothers.  Only do not use your freedom as an opportunity for the flesh, but through love  r serve one another. 14 For the whole law is fulfilled in one word:  “You shall love your neighbor as yourself.” 15 But if you bite and devour one another, watch out that you are not consumed by one another.

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The Buble’

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The temps were steamy. The Bubble was bubbling. The disclaimer was disclaimed. Eighteen HIM decided to get better.

Warm Up

  • 15 Side Straddle Hops
  • 10 Windmills
  • 10 Low Slow Squats
  • 10 Flutters
  • 10 Dying Cockroaches
  • 10 Big Boy Sit ups
  • 10 Mountain Climbers
  • Down/Up Dog
  • Static Stretch

Round 1

Indian Run around the block as the caboose did 2 burpess and sprinted to the front.

As the PAX gathered after the run I spoke on the importance of serving. The Bible tells us so.

Luke 22: 27 – 28

Jesus “For who is greater, the one who reclines at the table or the one who serves? Is it not the one who reclines at the table? But I am among you the one who serves.”

There is so much opportunity to serve the community. If the Son of God can serve us, we can certainly find ways to serve each other. Don’t be the guy that reclines at the table. Be the guys that serves.

Round 2

Indian Plank while the PAX in the back bear crawls to the front. We continued out of the parking lot down the alley and back. This was a crowd pleaser.

Round 3

Indian Peoples Chair while the PAX in the back lunge walked to the front. We continued out of the parking lot down the alley and back.

Time flies when you are in pain (or something like that). We circled up for COT.

Announcements/Prayers/Praises

-JWOW

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5

Q-School at The Hive

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13 in the gloom for a KB edition of Q school. We split the Q four ways with all #TheHive Site-Qs.

Uhaul
there was dynamic stretching… And there was a playlist

Longshanks
***(cickets)***

Tesh
Core: Instruction on how to perform a more effective Peter Parker that stretches your hips and taxes your core.

Your core muscles are exercised to a greater extent when combined in a muscle chain with whole body movements or statics. Asymmetric lifts require you to maintain a solid core in order to maintain control through the movement. PSA, don’t do targeted ab exercises then full body movements. If your abs are tired, your body will recruit other muscles to compensate, and injuries are much more likely to happen.

Next is Jack Webbs but with 1 Snatch x 2 Overhead Squats (per arm) up to 5.

Break after sets 2 and 4:
1st break: Plank exercises, southern gentlemen (single arm merkin if you got it), northern aggressor (single arm merkin). Typewriter merkins.
2nd break: Hammer toe – In plank with feet shoulder width apart, draw a box with your right foot, tapping each corner (up, out, down, back) 4count x10 each leg

Last is the single leg deadlift. Remember, left leg is more balanced to hold the weight in your left hand.

Include some balance exercises in a workout to improve the performance of your central nervous system. It will also help you recruit more muscle cells when you want to go heavy…

Band Camp
Advisory about Kettlebell workouts.
Guys choose to show up to a KB AO for lots of reasons. Be mindful of these reasons when planning a workout. Often PAX wanting less mileage (injury, heavy running that week, etc.) will choose a KB AO. If you integrate running, choose a lap or area that is easy to modify. If you do a lap, it’s simple enough for PAX modify by cutting the lap short or altering the route.

We did a lap around the parking lot stopping in on the 3rd turn.

Suggestion about planning a message into the way you structure the workout. Being ready for the unexpected, like thinking there will be a continued plank exercise but the Q says follow me and gets up running backward the loop you started.

Some talk of counting in cadence and the procedure

  • Next exercise is:
  • Exercise positions–>MOVE
  • In cadence
  • EXERCISE
  • 1, 2, 3, __

Scalp has never Qed (the man is super-fit…Site Qs get this guy on the schedule!). He came in and called some merkins.

Some manmakers to finish out

Discussion of Qing with an FNG present and how the naming works. Sometimes naming is a huge part of what helps a guy come back or prevents him from ever posting again. It isn’t often about the name itself, but the process. Be willing to lean on the guy who EHed a FNG before COT about name ideas.

Post-workout:

Slapshot got his Laces In shovel flag back in a burpee race with Tesh, himself, and YHC.
Tesh uses a modified wide-leg burpee which may cause the Louisville PAX some grief, but he is undeniable in speed and determination. Shady-level “fun” was had!

Thanks to Esso for stringing this Q-school together.

-Band Camp dismissed

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