Tag: Bodywash

Snarky Puppy

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WARMUP: Sasquatch led us though a quick disclaimer and then rocked a  killer broga set, one of the regions hidden gems is 15 minutes with this dude IMO. We went through a bunch of warrior poses etc. After that we did the workout then finished back with Sasquatch for 5 more minutes of body contorting fun.
THE THANG: Took the baton from Sasquatch and brought pax on short warm up lap to bottom of hill and back up. Quickly we grabbed some Cindy’s and then went over to small patch of grass to murder some bunnies. After a quick lap down to the other side of building and back then we started the main event, 11s. Pull-ups then run to bottom of hill and back. Then run to grass and do murder bunnies to other side of patch and back, roughly 30 ft. then do a manmaker. Worked our way though 7 rounds then we ran out of time. It was miserable.
MARY: see ⬆️
ANNOUNCEMENTS: invergence
COT: prayers for work challenges, baby on way for Wegmans and praise for Jesus and the ultimate sacrifice He paid on this day

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3/16 at ROF

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There were 8 boot campers and 2 runners at ROF on this cool morning.  Started off with a disclaimer then got in some stretching with upward & downward dog and SSH.

Went into my version of 21s with 21 merkins (single count) and 21 Big Boys.  The next round was 18 & 18 going down by 3’s until we got to 3 and 3.  Little bit of mumble chatter, but the Q kept count so no extra reps were done.

From there we moseyed over to the pull up bars and each grabbed a Cindy.  We walked those to the bottom of the hill and the PAX awaited instructions.

Here we would do 11’s with 2 exercises at the bottom and top.  At the bottom of the hill we did curls with the Cindy and squats (holding the cindy overhead), then run to the top/pull up bars and do pull ups and knees to chest.

On the last rep I instructed the PAX to grab their Cindy (most got through the full set) and we headed back to COT.  I realized we still had a little time so we got in some Mary and the runners joined us for COT.

Thanks @kaiser for the opportunity to lead!

 

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Chest, Core, and Broga

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8 total (3 runners and 5 broga booters) ascended on Varsity for a chest and core smokefest followed by flipping dogs broga at the hands of Sasquatch. Here’s what we did:

The Thang

  • 10 SSHs (IC)
  • 10 Seal Jacks (IC)
  • 10 Low Slow Squats (IC)

Mosey around the lot to the breezeway

  • 10 Merkins (IC)
  • 10 LBCs (IC)
  • 10 Wide Arm Merkins (IC)
  • 10 American Hammers (IC)
  • 10 Scorpion Merkins (IC)
  • 10 Freddies (IC)

Mosey around the lot and back to the breezeway

  • 10 Staggered Merkins (IC)
  • 10 Hello Dollies
  • 5 Diamond Merkins (IC)
  • 10 Rosalitas
  • 5 Windmills (IC)
  • 60 second plank

Mosey around the lot and back to the breezeway

  • 10 Carolina Dry Docks (IC)
  • 10 Boxcutters (IC)
  • 10 Dive Bombers
  • 10 Butterfly LBCs
  • 10 Burpees

Mosey around the lot and back to the breezeway

  • 12 Derkins
  • Transition to Sasquatch for Broga

NMM

Today’s workout was not easy, but I’m reminded that we “get to” do this. We are privileged to have the freedoms and abilities to assemble at our leisure to workout and talk about anything and everything on our minds. In the current state of affairs, today was a reminder of how blessed we are.

Yesterday I watched a video of a father saying goodbye to his 6-ish year-old daughter as she and her mom evacuated their town mere the hours before being attacked. I cried at the thought he may never see his family again as a foreign country invades his homeland. It really put things in perspective. These atrocities are happening while I continue to live life with minor inconveniences. I was able to wake up this morning, drive to a workout, spend time with friends, and come home to a warm shower, in my home, and have breakfast with my family. It breaks my heart that we live in a world where there is utter disregard for the wellbeing of others. In times like these, it’s imperative that we hug our families tighter, show grace and compassion to others, and be the steadfast beacon of light in a dark world. We must stand firm in our convictions and quell the fears of our families. Join me in praying for the people of Ukraine. Ask for protection of the innocent and vulnerable and give wisdom to global leaders. Pray for our service men and women as they prepare for potential deployment. Ask for humility for the proud and pray for peace in the face of fears and adversity.

Aye!

Italian Job

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Chia Pudding

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Four men showed up on a rainy morning for a little broga, exercise, and some healthy recipes.

Sasquatch started us off with 15 minutes on broga.  Lots of good stretches and poses to get our bodies right.

Next, we moseyed around the parking lot with some dynamic stretching. We made our way to the bus drop off.  The workout was simple, exercises performed near the school, once complete, run a lap and perform the first exercise along with the next and so on, “The Accumulator”.  Below are the exercises we completed along with the count:

  1. Squats – 20
  2. Merkins – 20
  3. Flutters – 20
  4. Plank Punches – 20
  5. LBCs – 20
  6. Carolina Dry Docks – 20
  7. American Hammers – 20
  8. Burpees – 10
  9. Lunges – 20

We got through all but the last two rounds.  Before we ran back to COT, we completed the last two exercises less the lap.  During the recovery laps, we learned about several healthy dessert recipes, like Chia pudding (Chia seeds + almond milk) or banana ice cream.

Great job everyone!

 

 

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In Da Club

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Five men showed on a cold morning at Golden Corral.  After the disclaimer, we moseyed over to Bubbles and Bows for a few warm-up exercises (SSHs, Imperial Walkers, Windmills, and Plank Stretches).

Next, we were on the move around the HT building and down to the traffic circle for a round of merkins, lunges, and calf raises.  We then ventured to a little-known hill in the back of the apartment complex.  Three rounds of Nur up the hill, three burpees at the top, and ten Carolina Dry Docks at the bottom.  We made our way around the neighborhood with exercises (Merkins, Squats, and LBCs – 10 each) at each stop sign.

After traveling around the neighborhood, we ended up at a familiar fountain where we bear crawled around the circle and completed 20 dips on the guardrails.  We continued our run to the top of the hill and found a quiet parking lot for a few rounds of Mary (Flutters. LBCs, and Hello Dollies).

We returned to COT for a 2+ minute plank and finished our discussion on the Superbowl Halftime show.  50 cent was the most talked about artist.   I shared a story about a time when I was traveling to India for work.  One of the managers took me and a couple associates out to dinner.  He drove us to the restaurant in his car, playing “In Da Club”.  I remember closing my eyes thinking “I am driving around India, listening to 50 Cent”.  Wow.

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8

Convergence: Love & a passing of the flag

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Station 1 (Santini): Traditional Pain Platoon

Just your basic beat the hell out of your legs exercises of lunges, squats, and burpees intermixed with meditation and box breathing exercises. Sprint to the top of the hill, recover, and do more exercises including Moroccan night clubs and Carolina dry docks.

NMM: Anxiety and gratitude are not able to occupy the same space.

Station 2 (Shady / Maximus)

Warmup (Shady) – 21 SSH, 5 burpees, 18 SSH, 5 burpees, 12 SSH, someone whined about burpees so we did 10 diamonds merkins…then did 5 burpees
Group 1
  • partnered up and Dora style started out with 100 pull-ups.  Partner 1 on the pull-up bar, partner 2 did a lap around the playgroud
  • Stayed on playground, stayed with partner, Partner 1 AMRAP merkins while partner 2 ran the length of the playground and back to AMRAP merkins
  • Stayed on the AMRAP theme with flutters, then back to merkins, then back to flutters…then (I think) time was called

Group 2

  • Partnered up and Dora style, but this time 50 pull-ups with the run around the playground (Q modification given time and we aren’t cyborgs)
  • AMRAPs were just 1 round of merkins and flutters (again, I think…may need a lifeline here from Max)
  • We made our way to the hill with the statue where Maximus laid down the NUR up the hill and at the top 10 bomb jacks and ran to the bottom where we did 20 American hammers..we did this twice
  • W/ time to spare we ran to the top for 10 diamond merkins and ran to the bottom for 10 V-ups
  • In buzzer beater fashion, we ran to the top again for 10 ranger merkins and ran to the bottom for a partner 1 lay on the ground and grab partner 2s ankles where partner 2 would throw partner 1s feet down 10 times as you straight leg lifted them to his face

Group 3

  • Dora style 50 pull-ups with the run around the playground
  • We made our way to the hill with the statue where Maximus laid down the NUR up the hill and at the top 10 bomb jacks and ran to the bottom where we did 20 american hammers..we did this twice
  • Running low on time ran to the top for 10 diamond merkins and ran to the bottom for the ankle grabbing / feet throwing core exercise 10 times
NMM: After each of the groups had done their pull-ups, Maximus and Shady shared their thoughts and experiences on LOVE.
  • Shady – areas of focus were loving your brother and being your brothers keeper.  Sending a text or reaching out to someone to just say “hey, thinking of you” could change their day.  Realizing that the ones you love are watching you, emulating you, picking up on good and bad habits.  Realizing we don’t know it all, especially to the ones we love, is a sign of humility and a factor of growth and development.  For those of us with children, we have never been parents before so we honestly have no idea what we’re doing.  Love starts with servant leadership and personally for YHC, this usually progresses when the mouth is shut and ears are open.
  • Maximus – For my discussion on love, it begins with being intentional as love is a decision. We must make the decision to be intentional with our actions. Whether it be in our faith, marriage, parenting of our kids, with friends and yes, even with work relationships, we must be intentional. Think about how easy it is to get distracted, whether at dinner with your wife or even on a Zoom call for work. We often allow our minds to wander or even start doing something else while the other person is talking, looking for our engagement. Stop. Be the person who is present in the moment. Put the shoe on the other foot. Love that person as your relationship to them allows.

Station 3 (Pusher & Cakeboss): Love Edition

COP
  • SSHs
  • Windmills
  • Squats
  • Mtn Climbers
  • Merkins
  • IWs
Cake Boss spells love “B-U-R-P-E-E”
The Thang
  • Jacobs Ladder with Derkins and Monkey Humpers
  • Plank/Dip sequence
  • Bear crawl to top with burpees
NMM:
  • Cord of 3 strands cannot be broken. Having God in your marriage is the 3rd string. Adding communication to the marriage strengthens it. – CB
  • Gifts vs Gaps. Focus on the gifts that your wife or significant other bring vs what she is missing. Seeing her this way builds love. – Pusher
  • Much love was on display with all of the mumblechatter and fellowship. The relationships formed through F3 has increased our love internally and is reflected outward to our Ms, 2.0s, PAX and community… #morethanaworkout

Shovel Flag hand off for two leadership positions in the Fort:

Shady handed off the Nantan role to Double D
Esso handed off the Weasel Shaker role to YHC

Awesome work by the PAX today. Hard to put into words how much improved my disposition on life is since moving back to Fort Mill because of F3. Grateful for an opportunity to serve the PAX of The Fort.

NMM: Double D was the site-Q at Block Party when I started posting. If it wasn’t for his steady presence with a commitment to the integrating 2nd F and 3rd F elements into each workout, I doubt I’d have kept posting. Double D is a genuine human, I’m a better dude for knowing him, and I’m excited for his leadership.

—
Band Camp dismissed

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Growing Up @ Varsity

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A steady rain fell as 7 PAX exited their vehicles at about 0514 and a quick disclaimer as we moseyed to find cover near high school entrance.

 

Sasquatch led us through 15 minutes of contortion that can best be described as pain pretzels.  Sasquatch nailed the balance poses, the rest of us sure tried hard.
At 0530, the reigns were turned over and the premise for the bootcamp was shared with the PAX.  My 3rd (and final) 2.0 turned 5yo this past week, so this beatdown was brought to us by the number 5 and inspired by the progression of his life thus far.
– Newborn:  feeding then pat the back until you get a nice BURPee…
5 quick burpees to get the blood flowing
– 6 months:  things get real interesting once they start crawling…
5 bear crawl laps around awning pillars at school entrance (after 3/4 of first lap i realized 5 may have been a little aggressive but we made it through)
-9 months: they are gaining balance and they start sitting…
Wall sit w/ MNC x10 (IC)
Wall sit w/ alternating heal raise x10 (IC)
Mosey (out into the rain) to pullup bars
-12 months: they are gaining arm and leg strength.  They push/pull/struggle to stand up on own…
5 rounds
5 pullups, 10 merkins, 15 air squats, run down to stop sign and back
Mosey back to covered high school entrance
-2 to 3 years: terrible 2s lead to laying on ground, flailing, and lots of grunting….
5 minutes of Mary. 5ish exercises. LBCs, peter parkers, nap time (Fishsticks knew we needed a break), Leg Lifts, V ups
End at 0600.
CoT under awning.  video-less Name-o-Rama/Announcements/prayers/praises
NMM
Pretty sure i heard a couple “this sucks” and at least one “cant wait to see what is next now that my arms, shoulders and legs are toast” so I think that means it was a good workout?  Bear crawls and pullups are not exercises I excel at, but I chose to put them in today to challenge myself and get better and hopefully that was the same for the other PAX (Sasquatch may have broke a sweat?).
Each year my 2.0s get older, I stress about whether or not I am raising them right and question if I should be doing things differently or if I am being too hard on the older ones or too easy on the younger ones.  Who knows.  Raising kids is tough. So, let’s all take time to cherish the special moments as they come because time flies and they get old quick!
SYITG
-Badlands
PS- my geography teacher lied – I guess it does actually rain in the Badlands.
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VarsityDay – Bodywash and Sasquatch edition

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Six pax showed up on a chilly Friday morning for some broga and a little beatdown.  After giving the disclaimer we moseyed over near the school entrance where there was some better lighting.
Sasqatch led a quick 5-minute warm up with some broga.

The group then moseyed over to the band lot for burpee suicides.  We only did one suicide at the start/end vs. ascending with each additional distance.

When complete, we moved over to the adjacent lot and paired up for a DORA with:
100 merkins
200 squats
300 LBCs

From here we went back to the school entrance and finished off with another 10 minutes of Broga.

Lastly we headed back to COT.

It was great to to see some PAX I hadn’t had the chance to meet before!

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Laces In randomness

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11 Pax showed up at Laces In in some relatively balmy weather (45ish degrees).  Gave the disclaimer at 0515 and after a short warm-up with 20 SSH in cadence and 6 or 7 windmills (my count is a bit blurry from 5 hours ago) we were off.

 

From COT we moseyed over to the first parking lot for a riddle.  How do 17 merkins + 14 jump squats equal 6 burpees?  The PAX were very astute to the Buffalo Bills numbers and quickly figured out that 17 (Josh Allen) + 14 (Stefon Diggs) = 6 (Touchdown!!).  It was corny, but it was fun for YHC.  Since the group figured it out so quickly, we only did this once.

 

After this we moseyed again; this time over to the hill/entrance to the school.  From here we did 11’s with hand-release merkins at the bottom and ran to the top of the hill to do Freddie Mercury’s (nuring up the hill on one round).  I asked the pax to stay together to encourage both each other and mumble chatter…

 

Lastly we moseyed over to the band lot.  At this location we would do laps around the ‘field’ and do a corresponding exercise at the end of each lap.  The laps/exercises were:

Lap 1: 10yd to 10yd line with 10 Catalina wine mixers

Lap 2: 20 to 20 with 20 LBCs

Lap 3: 30 to 30 with 30 CDDs

Lap 4: 40 to 40 with 40 squats – cut this short due to time.

 

Headed back to COT.  Shared announcements and prayers/praises.

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Thanksgiving Convergence 2021

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68 PAX in attendance for a pre-thanksgiving beatdown and some fellowship on a brisk morning Thursday 11/25/2021.

 

With the anticipation of fried turkey, oreos and coffee brought by @Change Order, @Smuggler and @RubySlippers, mumble-chatter abounded,  until @Hardwood took the center and called attention at 0600 hours. Disclaimer was disclaimed and the call for new FNG’s was made, no new FNG’s was the lone blemish on the otherwise fantastic morning in my humble opinion.

Run options led by @Gekko and a Moderate group led by @TripleLindy set off as the rest of the PAX moseyed towards back of Springfield Elementary. First Destination was in parking lot way back by the Middle School.

Circled up and @Hardwood called out the following exercises:

SSH- 40

Windmills

Downward Dogs and Honeymooners

Low & Slow Squats

Cyclops: Stay in Squat Position and complete Moroccan Nightclubs

 

The Thing

Series of Webs

Starting with Merkins and Overhead Claps

1×4 for 10 rounds of excruciating shoulder pain, mumble-chatter becoming more focused on the task at hand

more SSH 🤮

Next we completed ANOTHER WEB, worse than the last,

Shoulder Taps and Moroccan Nightclubs

1×4 for 10 more rounds that was never ever going to end

Lots of requests for Burpees strangely or anything other then arm workouts!

 

YHC began the 2nd half of the workout with more SSH

Mosey around to front of Middle School with 3 stops for 5 Burpees OYO, at the request of the PAX

Line up at bottom of small hill in front of school and explain the workout, AMRAP LEG CIRCUIT

Teams of 4 ish men cycle through three exercises at bottom of hill individually:

2 Squats

2 Split Lunges

2 Bomb Jacks

Next Broad Jump up Hill to top and complete the following:

2 V-ups

Bear Crawl to bench

2 Step Ups

Run around and down to bottom of hill stopping at cones for 2 burpees (two stops per lap)

Meet back at bottom of hill and repeat, only this time DOUBLE ALL REPS TO 4X

Goal is to complete 5 rounds or AMRAP, almost completed but just short of time before we had to get back to COT

YHC shared a article on Gratitude, and then @Shady shared the heart of the Fort, the success of @Seamstress initiative with the help of the PAX, @Seamstress shared his excitement and appreciation for the success of the event! Great job by all T-claps!

Finally we had a shovel hand-off YHC taking the Ranch from a long line of great site Q’s which I hope to make proud.

Then we were finally able to enjoy the fried delicacies and coffee! Cheers!

 

 

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