Tag: Bobber

Armory Led Zep Tribute

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Eleven in total at the Armory.  Weather was a cool 38 degrees, no wind, dry.  Ideal for what we were going to do.

Warm Up
Mosey Run
Exercises:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner

Thang 1: Intervals 
Led Zepplin playlist going during this.

45 seconds on, 13 seconds rest in between.  Set 1 exercises:
Kettlebell Swing
Kettlebell Goblet Squat
Tricep press/OH press
Snatch
American Hammers

Run approx. 500’ lap

Then Set 2 exercises, same interval timing as above:
Curls
Single-Leg Kettlebell Romanian Deadlifts
One arm kb row
Shoulder Press
Kettlebell crunch / rollup
Run approx. 500’ lap
Rinse/Repeat above

Thang 2: Thunderstruck routine
Do a burpee each time “Thunder/Thundedrstruck” is mumbled in the song.

Mary, Five mins worth

Fini, COT

Prayers include those undergoing cancer treatment; and for most of us, driving is the most dangerous part of our day…let’s be mindful and careful out there.

 

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Round 2 at Laces In

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Lack of creativity? Potentially. Simple yet effective? Undoubtedly. That could be how I describe several stages of my life.

Yesterday at the JOC, we did round 1 of the Deck of Cards. Whenever you have a round 1, you have to have a round 2. Taking yesterday’s learnings on clock management, I modified the warm-up, flapped the gums a little less and up’d the tempo. That would ensure we get through the deck this time.

We had a total of 20 at Laces, with 2 of those being Road Runners. The other 17 joined me as we circled up.

River Rat got to hear this twice but I shared what Billy Bob said on the Roundtable podcast recently about modifications. You can always modify as needed BUT do not use that as an excuse to not push yourself. It’s appropriate in so many areas of life and it was appropriate for the PAX & I this morning.

So, we jogged over to the start line for our abbreviated warm up consisting of (2) 50yd runs at 50% pace and 75% pace. We followed that up with windmills in cadence and butt kickers in place, also in cadence. And that was it for our warm up.

For the 1st-timers, the deck goes like this, your rep count is the number on the card, 2-10 are obvious, Jacks=11, Queens=12, Kings=13, Aces=14. Suits represent the following exercises:

Hearts: 8ct Burpee (It’s a burpee with a plank jack & the push up)
Diamonds: 4ct Mountain Climbers
Clubs: Jump Squats
Spades: Diamond Merkins
Jokers: (25) 4ct Flutters

In total, we did:
(104) 8ct Burpees
(104) 4ct Mountain Climbers
(104) Jump Squats
(104) Diamond Merkins
We had 3 Jokers in the deck so that is (75) Flutters, of the 4ct variety

We finished the deck at 0551 so we had 9mins left on the clock which was filled with:
(30) Flutters
(12) Hand-Release Merkins
(15) American Hammers

4 more 50yd runs at 50%, 75%, 100%, 75%

Moseyed back to COT for:
Heels to Heavens
Freddy Mercury

COT today was pretty powerful for me. We had men that brought some real stuff today that they are walking through life with. As we say, you are not meant to carry this on your own; that would crumble any man. You have been called and designed to lead but the best leaders have a group they work with. In F3, we call that group a Shield Lock.
Remember, sometimes you need to modify the game plan. However, DO NOT use that modification as an excuse to not give it your all.

It’s been my honor.
Maximus

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Chutes and Ladders at the Hive

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drug this up from a past Q I’ve done

Warmup – Mosey, Moroccan Nightclub, Hillbilly and Imperial Walkers, Windmills, Cherry Pickers, Plank, Honeymooner, Plank, Downdog, alternate calves in Downdog

Next started the pain

10 ManMakers

20 LBCs with Bell

30 Skullcrushers

Mosey w/ Bell

40 Curls (or 20 each arm)

50 Tricep Extensions

Mosey w/ Bell

60 Overhead Press

50 Flutters with Bell

Mosey w/ Bell

40 Goblet Squats into calf raises

30 Rows (15 each side)

Mosey w/ Bell

20 American Hammers

10 Turkish Getups with a butterfly or lat raise on your back to start (5 each side)

Still had 16 minutes, so PAX called exercises (Manmakers, Uhauls, etc, even rotate one bell and did rows and BBS)

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Snake Pit: New Year’s Day…

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“Under a blood red sky
A crowd has gathered in black and white
Arms entwined, the chosen few
The newspapers says, says
Say it’s true, it’s true”
– New Year’s Day, U2

It was New Year’s Day and the #Faithful convened at the Snake Pit to work. Nothing fancy, the sugarplums had danced out of everyone’s heads and there was no telling aroma of vodka being sweat out to indicate that this was different than any other morning. I guess even an 0700 start wasn’t late enough to entice some folks to post. U-Haul had some sort of TimeLife “Best of the Late 70’s” playing on the roof rack, and it was loud enough to entice a Spitz sighting. Spitz can hardly resist when “Radar Love” starts strumming the rhythm strings deep in his soul. Play it long enough and he’ll eventually meander over to tell some stories of the glory days of Fort Mill. “This used to be entirely wild boar paths through here…” Anyhow, with a promise of no running, we got going.

HIIT Style workout was on the menu: 60 seconds on 20 seconds off.

Curls
Goblet Squats
Chest Presses
Triceps Extensions
Pass-through Lunges
Clean and Press
LBCs
and more…

Finished up with a round robin of Mary and such then 3D took us out.

Until next time… Helmet, out.

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Bear Crawls, Burpees, Battlestar Galactica

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To get the blood flowing, began with what ended up being a soggy mosey around the practice field, there was a fair amount of mumblechatter as the mud sloshed around.

Warm up in cadence:

  • Wind mills
  • Cherry pickers
  • Imperial walkers
  • Peter Parker
  • Parker Peter
  • Low Country Crab
  • Honey mooners
  • Downward dog

Quick recovery and off to the track for the main event.

The Thang

Run 4 laps on the track with 2 sets of 20 reps of a particular exercise on the turn.

1st turn

  • 20 Merkins
  • 20 American Hammers

2nd turn

  • 20 Caroline dry docks
  • 20 Flutters

Rinse and repeat for 4 laps. Thanks Trucker for the vote in confidence around the creativity.

Lined up on goal line for field round.

Burpee Dans

Starting at goal line, lunge walk in 10 yard increments, followed by burpee increasing by 1 burpee to 50 yard line. Run backwards to goal line and plank when finished.

Welsh Dragons

Starting at goal line and remaining in plan position, bear crawl 10 yard increments.

  • 1 merkin
  • 1 plank jack
  • 1 set of should taps

Rinse and repeat to 50 yard line increasing rep count by 1 per 10 yards. Run backwards to goal line.

Originally planned above exercises through length of field, due to time constraints, cut down to 50.

With 10 minutes left, called additional adjustment.

  • Run to 50 yard line, 50 calf raises,
  • Run to end zone, 50 mountain climbers
  • Sprint back

Mosey back to COT with a few minutes to spare.

Wave of Merkins

  • PAX remaining in plank, start w/ 1 merkin around the circle, followed by 2, and so on until time ran out.

Announcements: Short talk on word of year.

Prayers/Praises: Health, travels.

Thanks to MacGuyver for the field access, Cyclops for the opportunity, and 3D for the shovel flag reminder.

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Free laces tour

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For a chilly, post Christmas, workout – lucky 5 at the Hiv…Laces In gathered with Tesh missing the 10 second disclaimer quick mosey as he rolled in a quickly got “clothing uncomfortable”.  Warmup included: SSH, cherry pickers, imperial and hillbilly walkers, low slow squats, american hammers, flutters and LBCs.  I think there was a few other things, but now that I’m late posting this backblast (don’t do what I’m doing and wait 4 days) then I’ve already forgotten.

Next up was The Thang where we mosey’d from our meeting spot to the entrance of the football field from the main road.  Once to the top of the hill, we did 10 bombjacks, then followed up with a mosey down to the bottom of the hill in the circle for 10 burpees.  Next venture was over to the entrance by the school where we went all the way to the top of the entrance at the main road and did 25 merkins.  Back down the hill to the very front of the school and 25 diamond merkins.

Next run was to the marching band parking lot far corner for 40 squats (straight back, hands touch the ground…so real deal).  40 appeared to be the right number.  We followed this up to the school building entrance where we found some benches – 40 step ups, 20 each leg.  On our way to entrance #3 off of hwy 21, we found more benches calling our name.  25 dips and 25 derkins seemed to be the right mix.  As we found the hwy 21 school entrance, we ran all the way down for 10 burpees, then back up the hill for 10 bombjacks.

Then to the back of the school where the pull up bars are located…. Idea here was 7’s for pullups and diamonds (11 was the idea but time was not on our side being on the other side of campus). Started with 6 pullups, then 1 diamond; 5 pullups, then 2 diamonds….  You know the rest.

After pullups we took the short cut back but found our flat benches real quick so 25 dips and 25 derkins seemed like another good plan.  Then headed back to COT which was about .5-.75 miles back so we had that going for us.  All in all I believe we were right around 2.5 miles so we got some of those in along with a nice set of boot camp activities.  Thanks for the call to action Mr. Site Q!

Shady

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The 2 Wisemen Visited The Fort

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3D led off with some running and warmup then to the Pike Engineering brick wall for wallsits with arms up, alternating legs and the 5 burpees each HIM starting from the end.  Run to Massey Hill. Jacobs Ladder to 7 with squats at bottom and Merkins at the top.  Several PAX were losing clothing.  3D led mosey back to WEP playground for Q handoff to LTrain.

LTrain
Partner work

5 sets
10 merkins, partner holds plank
250 yard run

5 sets
15 squats, partner holds Al Gore
250 yard run

5 sets
20 big boy situps, partner holds plank
250 yard run

Indian run around WEP (~.5 mile)

End with Mary

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A Copperhead Christmas (5lbs of Gummies too)

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My first time Q’ing and it was a lot of fun (except counting in cadence). A very sincere thanks to the Pax for helping me thru my maiden voyage and braving the weather on a chilly December morning. Happy Holidays to all.

The Snake Pit Parking Lot, Dec 4th 2019

Warm up in Cadence

20 x SSH, 10 x Chain Breakers, 10 x Cherry Pickers, 15 x Mountain Climbers, 10 x Moroccan Nightclubs

12 Days of Christmas (main workout)

Day 1x: Parking Lot Run (on Day 7 switch to Bear Crawls)

Day 2x: Squat Jumps + previous day

Day 3x: Big Boy Sit Ups + previous days

Day 4x: Merkin with hand release + previous days

Day 5x: U-Haul’s + previous days

Day 6x: Leg Flutters + previous days

Day 7x: Freddy Mercury’s (Bicycle Sit-up) + previous days

Day 8x: Bicep Curls + previous days

Day 9x: Skull Crushers or overhead triceps curls + previous days

Day 10x: Apollo Ohno (speed skaters) + previous days

Day 11x: Kettle Bell Swings + previous days

Day 12x: American Hammers + previous days

Burpee Challenge

1x Burpee in 1 minute,  2x Burpees in 1 minute, 3x Burpees in 1 minute, 4x Burpees in 1 minute, 5x Burpees in 1 minute, 6x Burpees in 1 minute, 7x Burpees in 1 minute, 8x Burpees in 1 Minute

Announcements, Prayers and Praises

Circle of Trust

 

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Shovel Flag Handoff at The Hive

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Double 5 (10) PAX gathered at the hive for a Shovel Flag handoff!

After a quick disclaimer, YHC took the helm with a short mosey around the parking lot.

COP – Warmup:
Side Straddle Hop (SSH)
Imperial Walkers
Hillbilly Walkers
SSH
Mountain Climbers
Peter Parkers
SSH
Merkins
Down dog – Up dog

Knowing I had limited time, I moved to a thang that doesn’t have to be complex to be difficult and doesn’t need much instruction:

20 KB Swings
Run the length of the parking lot
We repeated that about 3xs
40 KB Swings (to get to 100)
Solo Tesh to a 10 count x3 on each arm

Plank up – NMM:
Ego….My ego gets in the way in many aspects of my life. I enjoy being a Site-Q; it feeds my ego. But part of leadership is training someone else to take over and being willing to step out of the way. It helps to give the shovel flag away to a real HIM. I’m excited Uhaul and for the future of #TheHive. It is an honor to have carried the flag!

-Band Camp

Since Band Camp was already handing over the keys to The Hive party bus he figured he might as well split the bill on the workout as well…
The PAX began by strolling over to the dance floor while your’s truly queued up today’s play list… a veritable smorgasbord of both kinds of workout music, Country and Western, with a serious Oklahoma flavor…
1. Against the Grain – Garth Brooks
2. Standing Outside the Fire – Garth Brooks
3. Mr. Right – Garth Brooks (anyone sensing a pattern? Fish Sticks did…)
4. Much Too Young (To Feel this Damn Old) – Garth Brooks
5. Two of a Kind, Working on a Full House – Garth Brooks
6. Ain’t Goin’ Down (‘Til the Sun Comes Up) – Garth Brooks
7. It’s Midnight Cinderella – Garth Brooks
8. Everybody Hurts – R.E.M. (hey, a tradition is a tradition)These amazing tunes were the backdrop for some serious UHaul lamination potpourri from previous Q’s… As always, we partnered up, even in the absence of Partner Work, and one HIM accelerated and worked the count while the other just accelerated…
1. Hammer Curls x25 while the partner did Shoulder Taps
2. Standing Shoulder Press x20 while the partner said Hello to Dolly or Cut Boxes
3. Upright Rows x20 while the partner burned through some Low Slow Squats
4. Laying Chest Press x25 while the parter worked through Sumo Deadlifts (finishing with an upright row always makes it feel better)
5. Skull Crushers x25 while the partner felt déjà vu-ish while doing more Low Slow Squats
6. Kettle Bell Swings x20 while the partner felt déjà vu all over again while doing Air Dramas, which are really just Low Slow Squats with a Calf Raise at the end
7. Laying Press (amazingly similar to the Laying Chest Press) x20 while the partner got a fresh start with no Squats but American Hammers instead Upon finishing the substantive part of the workout PAX returned to COT for 3 minutes of ab work while listening to the dulcet tones of Michael Stipe and his colleagues from REM.

-Uhaul (4th Site-Q at the Hive)
 

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Snake Pit – Pick Your Poison

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10 PA

Pick your poison. Name the exercise for the group while you run to said point and back.

Circle up. Now, do your own exercise 100 times. Look to your right, do theirs 50 times. Look left, do theirs 50 times.

Dora. Partner up.  – 100 deadlifts, 200 upright rows, 300 curls

COT

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