Tag: Bobber

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Band Camp-Slash CO-Q

Slash on Q:

9 pax showed up on an unseasonably warm, late October morning at Block Party looking for some solid acceleration. After a quick disclaimer it was time to mozy, so mozy we did! Our destination was a bit farther than many probably anticipated, but they survived! We headed to Church of God (COG) just past the police station and apparently I though it was smart to circle up in a four way stop? After some brief confusion my CO-Q quickly spoke up and said :maybe we can use the lovely flat parking lot that’s 13 feet away? So we did and we began to delve into my portion of the workout. After 2 impressive and in perfect form side-straddle-hops we started the routine. I wanted all PAX to have a say in what we did so each man took their turn running up a hill and upon his return he would then call a workout and lead in cadence while the next man took his turn running. We were able to go one full round and then it was BC time! We did a bear crawl over to the staircase where our next HIM took over!

The thang:
Mozy to COG
2 side-straddle-hop

Merkins
flutters
Windmill
Moroccan
Freddie
6 count plank jacks
Monkey humpers
Baby arm circles (forward and reverse)
LBC’s

Band Camp on Q

COP

Front Scales and Back Scales (warrior 3)
https://www.crossfit.com/essentials/front-scales-progression
https://www.yogajournal.com/poses/warrior-iii-pose

Went around the group holding each pose for 20-30 count.
Challenging everyone’s balance

Thang:
2 30lb kettlebells were strategically pre-placed by my co-Q and I prior to the workout

Each PAX performed a kettlebell complex
– burpee over the bells
– two arm bent over row
– kettlebell clean
– squat and press (thurster)
– rinse and repeat

(probably easier to see than read: https://www.instagram.com/p/B2zrBV6FWgu/?utm_source=ig_web_button_share_sheet)

While one PAX performed the complex the rest of the PAX went up & down the large staircase, did two merkins, and then returned via the large staircase.

This took a while, and then we moseyed back.

COT

NMM:

The workout today challenged our balance and everyone shared the load. It would have been a TALL order to do all those hill runs individually or all that kettlebell complex for 20min straight. Sometimes when we’re off balance, we need help carrying the load. Along with that, we should also notice when those around of us are off balance and help them carry their load.

An honor to lead and share the Q with a HIM I respect so much.

-Band Camp dismissed.

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Wheel of Man Makers

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It was a misty morning at The Snake Pit as 10 Iron Slingers and 3 Runners decided to brave the elements and get better! Quick disclaimer and we were off.

Moseyed over to the next parking lot for some warmups:

  • 20 Side Straddle Hops
  • 20 Windmills
  • 20 Cherry Pickers
  • 20 Low Slow Squats
  • 20 Mountain Climbers
  • 20 Peter Parkers
  • Up/Down Dog

Moseyed over to the hill for some partner work. Partner 1 left their bell and the top of the hill and we all ran to the bottom of the hill together.

The Thang: Partner 1 was the timer and ran to the top of the hill to do a certain number of reps with the bell while partner two did a bell exercise at the bottom of the hill. When partner 1 made it back down the hill then flip flop with partner.

  • Round 1 – Top of Hill 20 snatches (10 Each Arm), Bottom of Hill KB Swings
  • Round 2 – Top of Hill 20 Figure 8’s, Bottom of Hill Goblet Squats
  • Round 3 – Top of Hill 20 Skull Crushers, Bottom of Hill Curls
  • Round 4 – Top of Hill 20 Shrugs, Bottom of Hill Rows
  • Round 5 – Top of Hill 20 American Hammers, Bottom of Hill Bell Flutters

Did a quick round of suicides up the hill. We did five burpees and the first light and 10 burpees at the second light, then ran back down the hill.

We grabbed our bells and Moseyed back to the parking lot near COT.

We had some time left so I introduced the “Wheel of Man Makers” (patent pending). This was a real crowd pleaser. The idea was to do 3 Man Makers at your bell and then rotate right to the bell next to you, and do 3 more. We went all the way around the wheel until we ended up back at our own bell. There were 10 PAX so do the math. .

Circled up for 6 minutes of Mary to end it off.

Back to COT for prayers and praises.

JWOW OUT!

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11 braved the gloom and supported my VQ at the Tomahawk this morning.

Set up was in stations and with partners to facilitate the proper acceleration from each participant.  Songs set the beat and the timer with a periodic visit from our favorite Chainsaw wielding problem solver, Malcolm.

Playlist was as follows:

  • The Boys are Back in Town
  • Welcome to the Jungle
  • Wake Up Call
  • All Summer Long
  • Jump
  • Malcolm the Chainsaw Man
  • Golden Years
  • Crazy Little Thing Called Love
  • You Shook Me All Night Long
  • Malcolm the Chainsaw Man
  • Fat Bottomed Girls
  • Down Under
  • I Want You to Want Me
  • Malcolm the Chainsaw Man
  • Everybody Hurts – for 5 minutes of Mary
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5 Chillin’ at The Tomahawk

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I love watching the video from this workout. Everybody’s beat. Uhaul can’t remember the date, Drone forgot how name-o-rama works, and a lot of sweat dripping.

I started us off with a mosey around the big block. Once we got past the school we stopped at every light pole and did an exercise. Some SSH, some Squats, Some Merkins…the basic warmup moves. Once we got back to the parking lot (.5 miles later!) we circled up and did some moves while 1 pax jumped off to do the battle rope. We used this pax as our timer. They were to give it their all for as long as they could go while the others did an exercise. 1st up was Curls, then Overhead Tricep Extensions, then Goblet Squats, then I forgot what they did while I was on the battle rope.

Next up we did a round of Kettlebell Swings. 30 seconds and then move the the left to swing somebody else’s bell. Bells ranged from 10lbs to 30lbs.
After the Swings we played a little game of Pass the Dutchie. I don’t know why it’s called that but I think that’s what Assassin always called it back in his Armory days. You sit and pass the the bell clockwise for a minute and then reverse the course. Again, bells ranging from 10-30lbs.

We did some Lunge Walks (with the bell) and some Sprints (without the bell). We did some more Overhead Tricep Extensions and we did some more Curls. We also ran a few more small loops. We totaled 1.32 miles which is probably more than expected for a KB site but the pax rocked it out! We ended with C.O.T. and we prayed.

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Launching the Snake Pit

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YHC was honored to be asked by 3D to Q out East and, based on the calendar, an inaugural Q for the Fort’s newest kettle bell AO.  It required a separate trip to get familiar with the grounds, but a quick scan of the A/O left YHC with lots of options and, fortunately, a great group of HIMs gathered to launch the Snake Pit.  After disclaimers were put forth and JWOW came in hot, we moseyed off around the parking lot, without the bells.

COP – Corner #1 – low slow squats x15

Corner #2 – Side Straddle Hops x 20

Corner #3 – Imperial Walker x 15, People’s Chair hold with Moroccan night clubs x 15 and a                                     10-count hold

Stadium entrance – Merkins x 10, salutations right and left, 6-inch hold with a 10-count

PAX grabbed their bells and moseyed into the stadium, down to the field for a partner pyramid.

In any adversity or challenge we face in life, going through it with others helps ensure we come out stronger on the other side.  In the spirit of working through a challenge (and because partner work was notably present), we did, well, partner work.

While partner 1 began the exercises at the goal line, partner 2 ran to the 50 yard line and back and picked up the exercises where partner 1 left off.  Exercises built on one another a la pearls on a string, to the mid point anyway.

10 goblet squats

10 goblet squats, 20 hammer curls

10 goblet squats, 20 hammer curls, 30 tricep extensions

10 goblet squats, 20 hammer curls, 30 tricep extensions, 40 American hammers (w/bell)

10 goblet squats, 20 hammer curls, 30 tricep extensions, 40 American hammers (w/bell), 50 swings

50 swings, 40 American hammers (w/bell), 30 tricep extensions, 20 hammer curls, 10 goblet squats

40 American hammers (w/bell), 30 tricep extensions, 20 hammer curls, 10 goblet squats

30 tricep extensions, 20 hammer curls, 10 goblet squats

20 hammer curls, 10 goblet squats

10 goblet squats

Once all were finished (PAX planked or did LBC’s if they finished before the 6), we moseyed with bells to the flag for a pledge of allegiance and did 30 flutters with the KB press

Mosey out of the stadium back to the lot for the start of a partner DORA – 50 swings and 100 hammer curls.  Partner 1 started the exercises while partner 2 ran to specified landmarks and back, and vice versa.

With no time left to get to 150 and 200 on the DORA, we moseyed back to COT for:  20 flutters with the KB press and 15 LBC’s with the bell.  At that point, it was 0600 and work was complete.

Announcements were made, prayers and praises were offered and YHC led us out.

Special thoughts are with Alright Alright Alright as his ankle heals.

Thanks to 3D for the opportunity to lead the inaugural workout and launch of the Snake Pit and to have the privilege of getting better in the presence of many HIMs.

Honored,

Cyclops

 

 

 

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Canon X-50 count

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10 PAX gathered on a cool(ish) morning when the entire town of Fort Mill had no running water. 8 for Laces In, 2 started 15min earlier for Laces Out

Disclaimer delivered haltingly as Sugarbug exited his vehicle at 5:14 & 58 seconds to join the group.

Mosey to Band Practice Lot:

50 SSH
Downdog –> Honeymooner –> ect.
50 Moroccan Nightclubs
25 Imperial Walkers
25 Hillbilly Walkers
A bit of mumble chatter about the high count

Mosey to the lot in front of the R-Wing
50 shoulder taps
Downdog –> Honeymooner –> etc.
30 Mountain Climbers (was planning on hitting 50 but looked up after 20 and the PAX were slowing down, at 30 most were just watching me count . . . )
0 Peter Parkers (had planned 50, but wanted to avoid the tacit mutiny)

Mosey to the pullup bars

Partner up
on partner holds position while the other partner does 10 reps. Then switch until both PAX had completed 50 reps each (i.e., 100 total).
– Merkins
– Squats
– Rosalita

Revealed the two kettlebells (30lb and 35lb) I hid prior to the workout

4 Pax on the pull-up bars
4 Pax on the ground

Pax on the ground split 2 with bells and 2 holding squat

Pax with bells did 10 KB swings and switched to hold a squat.
– Pax holding squat then switched to 10 KB swings
Pax on bars free hang until during the first 10 KB Swings
– then during the next 10 KB Swings PAX attempted to hold their chin above the bar
– after other PAX complete 20 total KB Swings back to free hang
– after other PAX complete 30 total KB Swings back to chin above the bar

2 rounds of this and then flip-flopped for 2 more rounds

Plank up in a line
Hold plank while 1 PAX jumps out and does 10 KB Swings (for an individual total of 50 KB Swings). PAX waiting in plank alternated between high plank and six inches everytime someone switched to the Kettlebell.

Mosey back to COT for some Mary (Joined by 2 runners)

– Called a yoga variation and added a crunch alternating to each side of the raised leg

(e.g., 4-count: 1 to the center, 2 back down hands above head, 3 to the outside of the raised leg, 4 back down. Notice the extended heel stays six inches above the ground…I may call this again and if enough PAX hate it…consider giving it a name.
– Rolled over for some Pigeon Lunges
– back over for Flutters until time

NMM:

As men, how much are we challenging ourselves with things we don’t like or don’t understand? Physically we do this in the 5am hour with demanding workouts, but do we try this in all facets of our lives? Consider taking in some art (play, movie, music, museum, etc.) you just don’t understand or trying to interact with something (someone?) you really don’t like.

The piece below by Conlon Nancarrow predates “electronic music.” He used a player piano reel to realize music that was so rhythmically complex, no human players at the time could accomplish it. In Canon X, there are two lines. One starts at a slow tempo and speeds up. The other starts fast and slows down. (So a graph of the tempos looks like an X.) This is a tempo canon rather than a traditional melodic canon. (Row, Row, Row Your Boat is a melodic canon.)

Canon X

This kind of composition may or not may be “enjoyable” to listen to. Or you might not “like” it. But it is fascinating. We don’t have to like something for it to be interesting or valuable.

40+ years after these pieces were written, a small ensemble began stretching what we once thought human musicians were capable of performing. They arranged some of Nancarrow’s player piano reels in an acoustic setting. See the original and the arrangement:

Nancarrow – Player Piano Study No. 2A
Alarm Will Sound – Nancarrow Player Piano Study No. 2A

I don’t know what this means for you in specific. But in general, I hope it encourages you to stretch your boundaries and grow. Because that’s part of what the Arts should help us do!

COT
Praise for the fact that most days we can turn on the taps and clean water comes out.

An honor to lead,
—
Band Camp dismissed

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Back to Where it Began

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Well wishes to Flat Tire to heal quickly from one on one with a Mountain Bike.  Heal up quickly- you’re influence is great and we look forward to seeing you back in the Gloom.

For 2 years I had no idea there were still other AOs outside of Colosseum.  But really, since Tuesday is our busiest day, getting 11 men to one spot is miracle and noteworthy.  The original AO: The Fort is proudly and strongly led by Esso.  Glad to be back.

Cars were rolling in when I arrived at 0500.  Several familiar faces and names and a few that i knew and have met but will improve on committing your names to memory.  (Sales trick: “Good to see is better than nice to meet you”)- #Cobains to Bobber and Offset.

You should have heard the whining from The Pax, (errr.. Rebel) when I muttered that there would be some grass today during the disclaimer.  It was glorious.  We took off like a bat outta hell running around WEP.

Thought for the day: “I am not who I think I am.  I am not what You think I am.  I am who I think you think I am.”

Warm ups- Dynamic/moving; no circles and watch the Q.  

  • SSH, IW, Squat; Run
  • seal jack, Hillbilly walker, Sumo squat, 3 burpee; run
  • plank jack, MC, PP, 3 burpee; run
  • Monkey Humper, nightclubs; 3 burpee

The Thang

Mosey to bottom of Stairway to heaven.

6 light poles, rotate through groups until all have done

RD 1

  • Group 1: 5 merkins at each light, run back
  • Group 2: Flutters
  • Group 3: LBC

RD 2

  • Group 1: 5 CDD at each light, run back
  • Group 2: Lunge
  • Group 3: Squat

Mosey to Hill for Jacobs Ladder (7).  Once again proves to be great equalizer of men.  loads of huffin and puffin

  • Bottom: Donkey Kicks
  • Top: Bombjacks

6 minutes of Mary

Jail break to Shovel Flag.

NMM

We talked about the Thought for day.  What does being a leader mean?  “People will follow you, so lead wisely”  growing up we often sought titles.  Heck, some of us do now.  Team captain, shift manager, Crew Leader, director, boss…  Are you putting in the work to fulfill that title or is it a name only?  Is that what you are seeking.  Conversely, what if your title went away?  what if your title that demanded respect went away? would you still take initiative, encourage, lead others?

Be the leader that regardless of status, operates like one.  Seek to serve instead of being served.

*update 8:57am

Had a meaningful conversation with my Whetstone “stone” recently.  I was going through all of the great things and areas where I was accelerating.  Detail after detail.  Family, M, kids, Parenting successes, work and leadership successes.  We celebrated that together.

<Pause>

“What are your struggles?”, he said.

Boom.  There had been one area that has been in my blind spot and I have not had a grip on so we discussed and laid out a plan of correction.  The point is, Its easy to feel good about your score card/record when you’re 6-1 on the season.  I’m winning, I’m having a good season.  But its the struggle that takes real candor to address.  Special shout to my Whetstone and Shieldlocks.

#Honored

 

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7th Year Convergence for The Fort

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The 7th Year Convergence for The Fort followed an exhilarating Invergence from the night before.  Hoping to continue that acceleration, the 4 Q’s had a plan to talk about the 4 Skills needed for Virtuous Leadership: Vision, Articulation, Persuasion, Exhortation.

CakeBoss to start us out with Vision: Recognizing advantage and the movement required to achieve it.

Disclaimer and welcome
“Go Hard or Go Home!”

Take off for 100 yard mosey up path, Get in 3 lines – Indian Run across WEP

Break into 4 lines, 2 groups of seal teams -20 seal team sit ups in cadence

Back into 2 lines , Everyone plank – Tunnel of Love (25 guys per line) – Plank series while guys army crawling under

Crowd pleaser for sure!

7 Burpees for 7 Years!

Vision is what I spoke about and the men that saw the advantage of F3 and planted it (moved towards it) in Charlotte, the The Fort and we continued to give it away in Rock Hill & Lake Wylie.

Hand off to Maximus

Articulation: Describing vision to others in a clear manner. Being able to tell others where we’re going and being able to describe that vision to others.

So, with that said, we’re going over to the top of the big hill to start with drill bits:

½ the group goes one direction while the other goes the opposite way

At each white post (drill bit), 10 Jumping Lunges (10 each leg)

10 Jump Squats

Mosey to the base of the other hill, the one with the statue on it:

NUR (backwards run) up the hill

3 Burpees at the top

Bear Crawl down

5 Burpees at the bottom

Hand off to Fun House for the “P”.

Persuasion – The initiation of first Movement.  Convincing people to move in the direction of advantage, abandoning their Status Quo,

YHC gave an awesome yet forgettable speech about Persuasion.  Then the Thang:

Circle Up – Duck, Duck, Goose – One guy runs around the circle the rest of us plank, the next guy goes when the running guy finishes.  Planking excercises were called out: High Plank, Low plank, Mountain Climbers….. Audible called to get the next guy running after 1/2 a lap around the circle of Pax….. Peter Parker, Parker Peters….. Audible called to get the next guy running after 1/3 lap around….. Mak-Tar-Jai, Left Hand High, Right hand high…..Done.  That took 10 minutes!  60 guys is a lot of guys to be running around in circles.

Stay in circle, 5 minutes left, Jack Webb: 1 Merkin to 4 Overhead hand claps.  We got to 8!

Hand off to Pusher for Exhortation!

Exhortation – Incentivizing The Breach Of Obstacles.

Burpees x 10 OYO
Flutters IC x 10
Mosey to a corner of WEP
Burpees x 9 OYO
Flutters IC x 10
LBCs IC x 10
Mosey to another corner
Burpees x 8 OYO
Flutters IC x 10
LBCs IC x 10
Rosalita IC x 10
Mosey to another corner
Burpees x 7 OYO
Flutters IC x 10
LBCs IC x 10
Rosalitas IC x 10
Hello Dollies IC x 10
Mosey to another corner
Burpees x 6 OYO
LBCs IC x 10
Flutters IC x 10
COT
Naked Moleskin – The name-o-rama took forever.  That is a good thing. When 60+ PAX post to celebrate something that has obviously changed their lives, then change is happening!  Thanks to Maximus who put this awesome weekend celebration together!  His leadership is not only Effective (Using VAPE) but he is a Virtuous Leader! (Check out the Q Source for the 5 C’s Virtues of Virtuous Leadership) Can’t wait to see what year 8 brings to The Fort!  More importantly, who it brings!  Time to go EH someone.  See you in the gloom.
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WEP- down and dirty with the VQ

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Sometimes simple is the best course of action. Had a VQ that was ready to get his line wet and see if anybody might bite. Backdraft took what he said would be a warmup. It was for a few but others had a different perspective on what warmup really meant. Start off with simple disclaimer. Not sure what that is. If you get hurt don’t blame me.
Lap around the park with some dynamic stretching from time to time.
Circle up- 30 SSHs, 30 Mtn. Climbers, 15 slow merkins, 15 shoulder taps. Lets go.
Mosey to sidewalk that loops around field. Drill bits at each one add an exercise.
1. 5 burpees
2. 5 burpees, 10 merkins
3. 5 burpees, 10 merkins, 15 squats
4. 5 burpees, 10 merkins, 15 squats, 20 mtn. climbers
5. 5 burpees, 10 merkins, 15 squats, 20 mtn. climbers, 25 SSHs
sprint back to starting line hand off to Bobber.

pair up and pick up a coupon for the pair.(cinderblock)
Mosey across the park.
100squats, 200 overhead presses, 300 calf raises between the pair. while 1 guy exercising the other runs to the top of the hill and back.
once all completed we mosey back towards cot. stay with partner once back we have 4 exercises and 4 cones going up the side hill.
Partner 1 completes exercise while partner 2 carries block to complete suicides on the cones.
Once completed we circle up for around the world or something that sounded like that. 3, 2, 1 we done.
COT.
Prayers and praises. announcements.
Great job Bobber on your VQ. keep up the great work.

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