Tag: Bobber

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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3rd

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It was blessing to post with 13 #HIMs today.  We were sweating like crazy 15 minutes into the workout.  YHC has not seen WWL in months. Stang surprised us by posting at today’s boot camp instead of running the trails.  It was great to see all of the Pax in the gloom.  

The Thang:

Mosey to the curved parking lot on 160 

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x), MCs (15x), LBCs (15x) 

Mosey to the parking lot on top of the hill 

Pain Stations:

Circle up, count by 4, each group goes to a corner

Pyramid Drill: At each station/corner, do Flying Squirrels, Reverse Crunches and Donkey Kicks in increments of 5 until we hit 15 repetitions then countdown to 5 as a group. Jog to each station.

Mosey to the curved parking lot on 160

Partner up. Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partner Leg Lifts (15x for 2 rounds), Partner Squats (15x for 2 rounds), Pepper Grinders (15x), Scorpions(15x)

Mosey to COT

Moleskin: 

In order to have significant impact on others you must put others first. Put God first, others second and yourself third. 

We say “I am third” and even wear that saying on our clothing. How do we put ourselves third?

There are daily opportunities to be third, like opening the door for someone. Be there when someone is struggling. Serve the poor. Listen to others perspective and value it.

Peace,

Deacon 

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5

Video Bootcamp

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11 men showed up for the workout at WEP.  After a quick disclaimer, we began with some light stretching before we jogged up the path leading to the soccer field.  Once we reached the top, we jogged back down for some additional warm-up exercises (SSHs, Imperial Walkers, Windmills, and plank stretches).

Next, we moseyed to the playground for a modified Dora.  Once we arrived, there were two men doing pull-ups.  We asked if they would like to join..they declined and disappeared into the gloom.  It kind of felt like a scene from the movie The Outsiders.  Anyway..we began with 100 pull-ups.  Partner 1 – pull-ups;  Partner 2 – run across the field and back to switch out with Partner 1.

Once all teams were done, we ran a lap around the park and stopped near the statue.  Next exercise 200 merkins.  Partner 1 – merkins;  Partner 2 – run up to the top of the hill and back down for switch out.  The area was dark and unfortunately Offset found one of the holes and hurt his leg. Everyone did a great job making sure he was ok.  After a few minutes, he was up and back exercising with the group.

Next, we headed to the parking lot for the last part of Dora.

Exercise: 300 squats

Partner 1 – squats;  Partner 2 – run to the third lit lamppost, 5 burpees, and run back down the hill.

We finished with a shoulder shuffle around the parking circle, clockwise and counter clockwise.

Great job by all.

Thanks for the patience with the video!

 

 

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Venom

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Observations:  7 #HIM put up a strong Q at the Snake Pit today.  It was a beautiful brisk morning. The Pax tried to keep up with Scrum the whole time.  He was flying! Uhual brought tunes to keep our minds off of the pain. 

The Thang:

WMs (15x), SSHs (20x), IWs (20x), Mountain Climbers (15x), Slow Sumo Squats (15x), LBCs (15x)

The Kettlebell Board of Pain:

  1. 100 Yard Dash
  2. Lunges (Double Count) 
  3. Big Boy Sit Ups
  4. Goblet Squats
  5. Man Makers
  6. Merkins (Split Count)
  7. American Hammers (Double Count)
  8. Kettlebell  Swings
  9. Flutter Kicks (Double Count)
  10. Curls (Double Count)
  11. Tricept Extensions
  12. Upright Rows 

Moleskin:

God has invested power in each of us. An example of God’s investment of power in man is when Peter healed the lame beggar in Acts 3. To make this miracle happen, Peter had to build a relationship with God, hear God’s calling and practice an act of obedience.

Do you know what power or spiritual gift God gave you? If so, what are you doing with your power?

We may not all be miracle makers. However, sometimes your obedience can help God’s victory. 

 

Peace,

Deacon

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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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