Long Duck at The Coop

It was a brisk morning at The Coop. As Site Q I feel led to write a quick Backblast for LD.

COP
30 SSH
20 Wind Mills
20 Tappy Taps
Mosey to Pull Up Bars

Partner up. Partner 1 runs down and up hill once while other partner chips away at the board of pain.

100 Pull Ups
100 toes/knees to bar
200 Merkins
200 Big Boy Sit Ups

Mosey to parking lot – 2×50 yard sprints

Back for COT.

Great lead by Long Duck!

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Final KB WO of the century

As we look towards 2020, it was appropriate to finish 2019 with a bang.

The Thang:

20 merkins w/bell (10 each arm) – 19 Skull Crushers

20 Squats – 19 KB swings

20 Big Boy Sit ups w/bell – 19 leg raises

20 curls (10 each arm) – 19 up right rows

20 LBCs w/bell – 19 american hammers

20 Side ab bends – 19 arm shoulder press (2 arms)

2 Burpees

Run to top of parking lot and back

Rinse and repeat as many rounds possible

Surprisingly not much mumble chatter, guess each PAX took the challenge to finish 2019 off with a bang. Not surprisingly, Band Camp was the leader with the FNG and Fish Sticks neck and neck.

Trucker

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Reindeer Games 2019

Six men came out on the day after Christmas to participate in the 2019 Reindeer Games.  Weather was cool but dry.

Started with a mosey run
Continued with the Warm up
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Low Slow Squats (IC12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner

Game 1: 7 of diamonds…
Location was a large parking lot as the baseball diamond was inconveniently located.
Stayed together as a gropup and did the below at each of the four points of the diamond, ran in between each point.
Rnd 1= 7 supermans
Rnd 2=14 gas pumpers
Rnd 3=21 squats
Rnd 4=28 flutters, each leg
Rnd 5=21 Amer Hammers
Rnd 6=14 LBC’s
Rnd 7=7 mak tar jie’s <<skipped due to time constraint…had to get to our bowling time slot.

Game 2: Elf Bowling
In a parking lot: Split into two teams, one team bowls (ball is a 15lb slam ball) the exercise (which are written in chalk in the p-spot), other team bowls the count (varies 5 through 20, also written in p-spots) .
Exercises: burpees, bobby hurleys, Hand release merkins, Bomb jacks, Dips
Everyone got a turn bowling, and all exercises were done.

Game 3: Bear vs. Crab Soccer
Used a small parking lot
Split pax in two teams
Soccer ball in the middle
Team 1 bear crawls only, Team 2 crab walks only
Get the ball and try to score
After score, switch animals. Repeat.

Fini, COT

Prayers: Travelling Pax.  Praises: Cash home from medical treatment; succesful Clave Boss convergence on 12/24.

Reason for the season: Born that man no more may die.  Born to give them second birth.

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Super 21s at Minnow Pond

Run with Super 21s
Route:

https://twitter.com/jisenhour/status/1207634513045721089?s=20
https://twitter.com/jisenhour/status/1207634927572918273?s=20

13 PAX
3.75 miles
231 merkins
231 squats

Burpee circle sharing our word for 2019
Flutters to finish

COT

NMM

Focus on your goals for 2020. Minnow Pond pushes PAX hard on the 1st F. How are we pushing ahead on our concentrica, 2nd F, and 3rd F?

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Wegmans and Repeat at the Coop

Since this was Repeat’s 2nd VQ, YHC led the warmup. Nothing fancy. Nothing special.

Partnered up near JROTC building. P1 runs to the top of the loop, 25 Merkins whiles P2 is doing LBCs. Switch once P1 returns. Next is 25 bomb jacks and flutters. Last is 25 monkey humpers and Rosalitas. Hand off to Repeat.

Repeat ran us up near the band field. There is a covered walkway with lights. At the first light we did 5 Merkins and 5 LBCs. At the next light we added 5 to each exercise so 10 and so on and so forth. Repeat estimates we did roughly 280 reps of each exercise.
Thanks for the opportunity to lead Punchlist.

Wegmans

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Preparation at the Armory

19 PAX at The Armory

Workout is pretty clear from the outline I think.

We ran a bit in between the reps for the Thang…..at an allegedly fast pace….pretty sure it was slow on the Fish Sticks scale. Also we did 60 SSH….a real crowd pleaser. Alternating between Mtn Climbers and a Yoga sequence over and over and over was also “well” received.

I did use my handy cheat codes on my forearms to keep myself on task. It’s cheaper than buying one of those quarterback play-caller wrist bands like OldBay has, but decidedly less cool. Forgot what DD (Downdog) stood….But on a Mosey Shady reminded me; at which point, I was glad for his assistance and that we’d already done that sequence in the warmup.

Mary to close out:
– Windshield Wipers
– Flutters
– restarted the Thang from 5 reps and built up (crowd pleaser) got to 10
– Pigeon Lunge

COT

NMM:
Advent is about Preparation. How are we preparing ourselves daily to handle our Jester(s) beyond just fitness?

Thanks to JWOWW for the invitation to Q. Great to have such a group of HIM present.

Band Camp Dismissed

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Canon X-50 count

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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Monotony is a Choice

16 energetic pax posted to the 4th installment of Minnow Pond.  All veterans, all had been warned in advance of need to warm up. So Disclaimed was super short and then it was game on.

The Thang

Run to playground at WEP.  First to arrive start doing Burpees until Six shows up.

Extended plank sequence while YHC delivers instructions.

Pax run one .6 mile lap around WEP on path at crisp pace. When pax arrive back to playground:
Pull ups x10
Derkins x20
Gorilla squats x30

Rinse & repeat lap/exercise sequence AMRAP for remainer of workout.

Short stint of Mary at playground while Six finishes final lap.

Run back home

COT

NMM

Great effort by the pax, pushing themselves and pushing each other.  Total laps ranged from 3 to 5, depending on pace.  Total of 3.5-ish miles plus 50 pull-ups, 100 Derkins & 150 Squats for those who maxed out at 5 laps.  No one left without needing to wring out his shirt.

Shady’s mission at MP is to push the pax, both in terms of pain and pace.  Objective with today’s Weinke was to make sure pax of any running pace could participate without the Six falling behind or leaders catching too much of a break.  Seems like it worked.

Running laps and doing the same three exercises can become stale…kinda like many parts of daily life.  Sometimes it might be the work routine, other times it might be family life or exercise or church or anything.  I don’t deal well in maintenance situations or situations that become routine.  When I’m stuck in those places without much ability to change, I can be tempted to make poor choices to escape the mundane or to “spice” things up.  Jester can draw a bead on me quite easily at these times.  BUT, there’s ALWAYS a #choice.  And the first choice is how you see the situation.  Seeing it as “monotony” is a choice.  Someone else might see the work routine with envy, because they want a job.  Someone may see the family routine as a dream, because they live alone or can’t have children.  Someone may see exercise doldrums as a joy, because they’re injured or disabled.  So, when routine starts to weigh on your spirits, remember that you have a choice to see the routine in ways other than drudgery. And maybe a different choice will help keep the Jester at bay.

Thanks to Shady for opportunity to lead.  Looking forward to many more mornings at MP!

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Do a few things, but do them well.

Jekyll asked me to Q at Colosseum like a month and a half ago. I had reservations, as the Colosseum is outside my radius of comfort for a weekday post and it’s not like the Q can leave early. Throwing caution to the wind I said sure, I’ll just make it an extra short shower before work…

Let’s roll!

Warm-ups
-Quick mosey to the first light- SSH
-Quick mosey to the next wide spot for slow count merkins and Imperial walkers.
-Quick mosey to the parking lot for some more COP.
Count off by 3 and line up behind one of 3 KB, 30# 40# and 50#
-All pax take turns for 20 KB swings, while the Q leads everyone else in squats, merkins and calf raises.
Main Course
4 cones that delineate 4 lines in the parking lot. Everyone lines up at one end line.
Lunge walk to the next line, bear crawl to the next line, then run the the end line.
25 merkins, then lunge walk walk, bear crawl, and run back to the original line.
Plank for the six.
Exercise- IC
This will be the pattern for the next 30 minutes or so.
Exercise 1: Flutter kicks 25 x
Exercise 2: Squats 25 x
Exercise 3: WW1 Sit-ups 15 x
Exercise 4: 6 in LBC’s 15 x then Monkey Humpers 20 x

Cool-out  with a pyramid of Suicide sprints.

COT

Hopefully that wasn’t too hard or too easy for most of the PAX. I had planned on about 6 PAX posting, what with Tater at Ballroom, Mile High at Golden Corral and Shanks at Block Party there were so many other options that it seemed inconceivable that more than 10 people would post to Colosseum. When I looked around and there were 22 other guys looking for a good push this AM, I really had a hard time believing it. Not saying everyone came just ’cause it was me, but I really did appreciate that everyone came to hang out with me in the Gloom. As always, it was my pleasure leading the PAX, pushing everyone a little bit, practicing my cadence, and maybe practicing my DI voice a little bit too.
Your Welcome!

Geronimo!

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Mountain trip to Dupont State Forest on August 3rd with Trail Running, Rucking and Biking options – there will be a 2nd F afterwords

3rd F

Alright we are 2 years ago we did a mountain trip to Roan Mtn. it was one of the best trips I have made with my fellow F3 brothers. After 10-16 miles we went to Daniel Boone Inn to refuel.

With this in mind I wanted to continue to do this hopefully every year. So on August 3rd we are going to do another mountain trip. This time it will be Trail Running, Biking and Rucking options.

Our destination will be DuPont State Forest. We will leave from the Newport Walmart at 6 am it is a 2 1/2 hr trip. we will either go to the Hooker Falls Access or the Lake Imaging Access. For runners we will try and get 12-18 miles in for Mountain bikers Vuvuzela has about 20-30 mile rout lined up.

 

2nd F

Afterwords will will go to Daddy D’s and refuel.

 

Make sure you bring water and something for energy do not come unprepared you will regret it. I did exactly that last time. This will be an unforgettable trip that we will try and do every year. we need to clown car to get there since there are no rental vans available.

Reach out to me if you have any questions.  I have attached links below.

Dupont State Forest Trail Map-1

https://www.tripadvisor.com/Restaurant_Review-g49206-d2069003-Reviews-Daddy_D_s_Suber_Soulfood-Hendersonville_North_Carolina.html

www.Dupontforest.com

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