Tag: Destiny

“Buffet of Awfulness”

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14 HIMs posted at Footloose this cool, dry Thursday morning for a Shatner beatdown. We started with the usual warmup exercises at the shovel flag, and then moseyed to the Church of God parking lot for the OYO main event.

Mumble chatter started immediately when the plan was shared. Anchor Man was super excited to start off with 100 pushups, and coined the phrase “Buffet of Awful.”

We started off with 100 reps of each of the following;

  1. Merkins or CDDs, then run around the church building and over the high stairs.

2. LBC/Hello Dolly, then lap around the church and stairs.

3. Squats/Alt. Lunges, then lap around the church and stairs.

4. Plank Jacks/Shoulder Taps, then lap around the church and stairs.

Repeated the same exercises at 50 reps each round with same lap around the church, and then we moseyed up the hill to the back of First Baptist Church for wall sits. Each of the 14 PAX did a 10-count, and then we moseyed back to the shovel flag for COT.

Thanks Boss Hog for the opportunity to lead at such a great F3 The Fort AO!

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Salty or Sweet, it was all Puddle and nothing but Guppies

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Well, after the leadership of @Pothole I decided to do the difficult thing and run at Footloose…

 

It was difficult, but the PAX all pushed through the pain.  Some saltier, some sweeter.

https://twitter.com/F3_BossHogg/status/1309078563681972224

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EMOM Kettle Bell Blast

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15 muscle men got stronger this morning with a stupid workout by YHC. We busted out about 40 minutes of straight slinging bells, with very little rest. I mean, this is a kettle bell AO, so we did kettle bell stuff… lot’s of it. Mumble chatter was light, I guess the guys were too busy oxygenating to waste breath, or I was too red-faced to hear it over my own heart beat…

After a quick confirmation that there were no FNG’s we commenced with a quick disclaimer and on to the warmup to get some blood pumping. SSH, Windmills, Imperial Walkers, Moroccan nightclubs…

Gave the guys a brief explanation, and started pumping iron! We did the following 30 exercises for 1 minute each with no rest in between besides how long it took to transition into the next exercise.

5 minute biceps

2 handed straight curls 1 minute

2 handed reverse curls 1 minute

1 hand concentration curl 30 seconds each side

1 hand Drag curl 30 seconds each side

2 handed concentration curls 1 minute

5 minute triceps

Closed tate press (lying down, elbows out to side) 1 minute (not a taint-press, Uhaul…)

Close-grip Bench press 1 minute

Skullcrushers 1 minute

Alternating Tricep kickbacks 1 minute

Overhead extension 1 minute

5 minute shoulders

Alt slicer (straight arm side to side with pass) 1 minute

Bent over rows 1 minute

Overhead press (push head through) 1 minute

Alt side raises 1 minute

Front raises 1 minute

5 minute chest

Push up one hand on bell with pass 1 minute

1 arm fly 30 seconds each arm

1 arm bench twister (palm to rear, palm to front) 30 seconds each arm

1 arm Standing upward fly 30 seconds each arm

Standing Valley press (bell crusher forward press) 1 minute

5 minute back

Power bent over row 1 minute

1 arm underhand row 30 seconds each arm

Alternating Y-back 1 minute

Lying pullovers (lats) 1 minute

Top bottom supermans (top with bell) 1 minute

5 minute legs

Goblet squat 1 minute

Alt lunges 1 minute

Straight leg deadlift 1 minute

Calf raises 1 minute

Sumo squats 1 minute

1 Full minute of rest, you’re welcome!

Compound exercises

KB swings 45 seconds, 15 sec rest

Overhead extension/overhead shrug combo 45 sec, 15 sec rest

Alt Side lunge/side bend combo 45/15

Front shrug/Front raise combo 45 sec, 15 sec rest

Goblet squat/overhead press combo 45 sec, 15 sec rest

 

With about 90 seconds left, Polaroid led us in some flutter kicks until 0600.

Countorama, Nameorama, Announcements, Prayers/Praises

Please keep our children’s mental health in your prayers as they are being constantly bombarded with outside stresses at an unprecedented level, including strange school schedules due to covid, social distancing requirements, political pressures, news…

Thanks Uhaul for the opportunity to lead this incredible group of HIMs. I am truly blessed to be able to associate with you all. Keep accelerating!

 

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Shakin it up at Footloose

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I had to follow Rebel’s lead from Block Party this week to keep it interesting.  The 11 PAX definitely accelerated today.  A quick disclaimer and a little mosey down to the COG lot.  There was lots of mumble chatter during the warm-up by Twister & Destiny.  I guess they had a lot to catch up on.

We did some stretching to kick things off.  Then a few exercises to get the blood flowing: SSH, imperial walkers, windmills, Mtn. Climbers and a few burpees to try to quiet things down.  That didn’t work.

The bulk of the workout entailed 3 minute intervals with 4 exercises and a run up the stairs in between intervals.  First interval was merkins-10, mtn. climbers – 16, shoulder taps -20.  Then finish with a burpee stack (ask Rebel).  Continue round for 3 min.  Second round was abs: big boy situps – 10, american hammers – 16, flutters – 20. Third round was legs: squats – 10, monkey humpers – 15, and calve raises – 20.  We were able to get 6 rounds in total.  Nice work by all pushing forward.

Thanks for the opportunity Boss Hogg.

 

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Football not Footloose

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Its September!! Are you ready for some football? Well, Boss Hog apparently isn’t since he tweeted out YHC was bringing a truck load of pain via from some crappy college program, that team from the south (fans of that team from up north will get that joke). Of course Boss Hog was just trying to poke the bear. Of course it worked seeing that I am not a fan of either of those programs (WE ARE PENN STATE), the weinke was developed to be not-a-moderate and emulate a typical football conditioning workout – kuddos go to watching my son and the PKMS football team practice this week.

The tweet definitely brought out some #HIM and a PAX posting for his second time (Ranger)!

Mossy to church parking lot for COP: windmills, low slow squat, Moroccan nightclubs, IW…while we were in COP we noticed the Minnow Pond PAX heading down the hill so we decided to give them a warm welcome by lining up and performing Monkey Humpers as they passed by.

Mossy to other church parking lot for and individual OYO pain station:

100 Merkins

50 Squats

100 LBCs

50 Side Lunges

100 CDD

50 Big Boys

100 American Hammers

50 Mountain Climbers

As PAX were completing this, they took a lap around the church.

Once done, mossy back to other church parking lot for 2 rounds of:

Suicides (whats a football conditioning workout W/O them) – those who had injuries planked as PAX did suicides. Up/Downs – running in place then doing burpees as called out.

Toy soldiers to Withers Street.

3 rounds of:

Run to top of hill, 10 merkins, run back, 10 LBCs. Those with injuries did 10 burpees, 15 merkins, 20 LBCs.

Mossy back to COT

Thanks for PAX pushing through a muggy warm morning. Good mumble chatter as always.

Prayers to Teachers, Students, Parents, Cash, other PAX family/friends who are sick.

Trucker

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Core Blast at Ballroom

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Due to personal knee injury, I planned an all core workout.

2 rounds of 10 exercises. 1 min per exercise, 10 sec rest.

Lost my weinke sheet, so doing best to remember

LBC, Reverse Crunch, BB SItups, WWI Situps, Heels to Heaven, Mak Tar, Flutters, Superman,

Ended with Airborne’s Hip Flexor routine

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Covid Vaccine for the Soul Coming in September… Join In

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Has Covid frozen your faith Journey as Churches have closed their doors?  Or maybe Covid has you asking bigger question of God and you would like to be in a community of Men to discover the answers.  Are you interested in growing in your faith walk? Discovering a path toward an Intimate, Abiding relationship with Christ through a small group study.

Maybe you have been in the church for your entire life, the last 10 years or you are just now opening your mind to this idea of a higher power… a “Sky Q”.  Regardless of where you are in your faith walk we all have room to grow and mature in our relationship with Christ.

We are all on a faith journey and some of us are more or less equipped to take our faith deeper.  If you have a gap in any of these areas then I have a challenge for you.

  1. Do you feel that you have created a solid foundation of knowing who God is and his desire to be a part of your life?
  2. Are you in a group that is consistently seeking to grow in a relationship with God?
  3. Do you feel that you have an adequate tool kit to help you grow deeper in your faith?

In September, we will be launching into a Journey to build from the ground up a knowledge of who God is and to start to learn how to have an intimate, abiding relationship with him.  Please reach out to any of the Journey alumni to learn more and to get connected.

Aye!

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13

6 for a Moderate Board of Misery

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6 pax conquered the Board of Moderate Misery:
5 Merkins (tempo)
5 Low Slow Squats
5 LBCs (4 count)
5 Dips (down-up-1)
5 Lunges (4 count)
5 CBLs (reverse lbc)
5 Shoulder Taps (4 count)
5 Step Ups (4 count)
5 Flutters (4 count)
Easy Peasy!
Now Rinse & Repeat but add 1 rep each. Take a lap after 2 sets.
We did sets of 5, 6, 7, 8, 9, 10, 4, 3, 2, 1

Smithers is back in action and has agreed to take the shovel and be Site Q beginning August 4th!

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The Limp Noodle at The Ballroom

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After a quick tour of the day’s pain stations the PAX were offered the opportunity to chose their partner for this morning’s work.

While one partner would run to the pain station near the bridge to nowhere where the following options were available: Merkins, Shoulder Taps, Burpees, Plank Jacks, Side Straddle Hops and Seal Jacks…  plot twist??  PAX were free to chose the number of each that they would do before running back to their partner who was busy with Squats, LBCs, Flutters, V Ups, Bobby Hurleys and Reverse LBCs until relieved.

In the end, over 2 miles were completed along with many of the above… Not too shabby for a “moderate” workout.

Thanks to Manziel for the opportunity to lead.

 

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