Tag: Drop Thrill

Torsion

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WARMUP: yoga by Band Camp

El Spaniard:
SSH
Windmill

THE THANG:
Cinderblocks retrieved
5 pull-ups
Move to lower lot
5 curls
5 merkins
Lap
5 curls
5 merkins
5 squats
Lap
5 curls
5 merkins
5 squats
5 lbc
Lap
To the pull-up bars w/ block

15 pull-ups
To the lower lot
15 curls
15 merkins
15 squats
15 lbc
Sprint a half lap
Return the blocks

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RESPECTABLE DROPTHRILL

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Drop Thrill bday Q
Warmup
16 SSH
19-7-2 =10
Windmills
Cherry pickers
Moroccan nightclubs
Baby arm circles
Down dog stretch calves
Stretch arms across front and then behind head

Start walking

April 16, 1972
Leap year
16 Bobby hurlies

Sunday
7 imperial walkers

2 giant pandas arrive in US. The first. Ling Ling and Hsing Hsing
2 Burpees

Apollo 16, 5th moon landing launched 1254 pm
16 squats
5 lunges
12 OH claps
54 sec Al gore

Cubs rookie pitcher hurls 4-0 no hitter against Phillies
9 Merkins
4 BBS

2 British soldiers killed by IRA
2 Burpees

Chinese year of Rat
Rat Crawl

Star sign Aries
First 30 degrees of the celestial longitude
30 LBCs
Also The Ram
16 Ram Kicks

Pope Benedict 16 born 1927
16 OH press
19 imperial walkers
27 hillbilly walkers

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Light pole Tour of Pain

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WARMUP: maybe one SSH
THE THANG:
Ran around the outside of CRHS campus. Every light pole directly on your path stop and do exercises with KB. First 10 poles do 5 reps of first set. Next 10, 10 reps of 2nd. Next 10, 15 of 3rd set.

5
Uhauls
Haybailers
Dips

10
Swings
Curls
OH

15
Squats
Tricep extensions
Calf raises

By the time we go to the front of the school and started the 3rd set BC ran back and pushed the 6 up to all finish for COT.

MARY:
ANNOUNCEMENTS:
COT:

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Snake Pit – 3.23

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8 PAX split off with Bushwood. I’m 100% certain Tesh’s backblast will be more interesting to read than mine. (I’ll tag him on Twitter and Slack to confirm this fact.) That left 8 PAX with kettlebells for the Snake Pit

The Thang:

Warmup alla cart of the top of my head based on what I felt my body needed. YHC was on Q; so, YHC went with what YHC knew.
Windmill
SSH
Merkins (slow count)
Halo
Around the World (AKA: Kettlebell Sling Shot)
1 Burpee

Flow 1:
5 reps each
Swing
Goblet Squat
Halo
Side Lunge
Deck Squat (click the link…these suck)
then 4 reps
3 reps
2 reps
1 reps as a full flow

Small Lap and some yoga

Flow 2: 5 reps, then 4, 3, 2, 1
Over Head Press
Suitcase Row
Clean and Squat

Small lap and no yoga

Flow 3: 5 reps, 4, 3, 2, 1
Single Leg Deadlift
Swing
High Pull
Snatch

A little bit of yoga (Birdcage does not enjoy pigeon lunge

Workout felt deceptively challenging

Dark Helmet-esque Report:
@WagonWheel has the tough work of being @Slash’s pastor
@Slash believes Encanto is a “foreign” film
@3D_Alex Geyling thinks it’s hilarious when somebody’s “dad” is escorted out of a theater for spoiling the movie and possibly being a “hobo”
@B.O.B. Is appropriately fearful of celebratory gunfire.
This is better than: @Sugarbug and YHC. We are unnecessarily fearful of unsuspecting coming across quicksand in our daily lives. Thanks Atreyu
@birdcage_f3 believes crossbreeding with an octopus is possible
@Drop Thrill doesn’t understand They/Them, but crushed today’s workout

NMM:

I struggle with being a musician in a time of WAR (Ukraine/Russia at the moment). I was a sophomore music major during 9/11/2001 and viscerally remember feeling useless. Leonard Bernstein said: “We musicians, like everyone else, are numb with sorrow… Our music will never again be quite the same. This will be our reply to violence: to make music more intensely, more beautifully, more devotedly than ever before.” (he was speaking on JFK’s assassination.)

When I read an account from the last journalists in Mauripol, I again felt useless. My students and I spend so much practice and work exerting for something so ephemeral with no lasting product past last night’s performance. There’s a question of the validity of our efforts when so many suffer needlessly.

But this journalist’s account is a story. And many of the most lasting stories in our culture are turned to art (drama–> tv, stage, film). And much of what sticks in our minds and works in our hearts is through stories turned to lyrics and set to music. So, my individual labors may not single-handedly yield a song that awakens a generation, but my students may sing, write, teach, perform in a concert that does. Or at the very least, I’ll make d@mn sure that we work to make music more beautifully and devotedly than every before. And I’ll trust that the world will be a more beautiful place.

Men: stick with what gifts you’ve been given and the talents you worked to develop

—
Band Camp dismissed

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It dit-int rain

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We had a few at a damp parking lot, but no rain (U-haul.)

Started by stretching just enough to get Funhouse a little grumpy ’cause he could feel something coming.

A sampling of a few groups of exercises with a light jog in between:

KB Swings 15
Lawnmower Pulls 15 each arm
Tricept Extensions 15
Halo circles 20
Hillbilly Walker with Bell 10 each leg (20)

Squats 15
Deadlifts 20
KB Swings 20
Tricept Extensions 15
Around The World single count 20 

Lawnmower Pulls 15 each arm
Clean press 10 each arm (20)
Halo circles 20

Squats 15
Around The World single count 20
Shoulder Press 15

Lawnmower Pulls 15 each arm
Tricept Extensions 15
Deadlift 20
Clean press 10 each arm (20)

Unfortunately, at one point, we lost Funhouse. Something got pulled. Hope you are doing much better soon.

Prayers to the Cyclops fam.

We talked about the Mental Battle podcast dropping Friday with DH, DThrill and C-Span (who is moving to Dallas?)  Also great fellowship with the young turks who are married and engaged in being strong dads. I am glad to see so many under 40’s taking advantage of F3 and what it brings in building the I am Third. I am more than happy to chat about the mistakes I made as a young dad trying hard to make my mark (before F3 existed.)

Thanks to 3-D for the opportunity.

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Coast to Coast Qs

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A mid-week substi-Q request left YHC a bit concerned on how to fill an hour of pain. Fortunately, the request was picked up by an old friend of The Fort that now resides on the other coast, 88.

88 and YHC met early to get a lay of the land. He volunteered to lead us off, but needed to know where a few things were. It was a dark and chilly morning, and the wind was cutting.

14 PAX gathered just before 0630hrs, and all got to meet the brother from the Gold Rush Territory. With one fresh face in the crowd, a strong disclaimer was given, along with the 5 core principles.

The Fort broke off from Milkshake for a little mosey to the back side of the Pike Engineering.

COP
10 Merkins IC
20 SSH IC
10 Squats IC

Then we moseyed to the entrance of Pike Engineering, and did a set of Minus 2 at the masonry knee walls. Starting with 20 incline merkins and rotating with dips, we did all the reps and eventually made it to 0. The high numbers and pain cause confusion for several PAX, but we won’t name names here, will we Italian Job?

88 led us on a mosey back to WEP, where cones were laid out in 4 corners.
• First lap included 10 merkins at each cone
• Second lap included 20 squats at each cone
• Third lap included 30 Mountain Climbers at each cone
• Fourth lap included all of the reps – 10 merkins, 20 squats and 30 mountain climbers at each cone

88 handed off to YHC and we started at the front of the amphitheater.

Typically, if I have prepared a message, it’s because I need to hear it. Several things have prevented me from posting consistently over the last month, and I can feel it when I do make it out. So, in a plank position, I went over Q3.10 Consistency – “The Consistent Leader is constant and regular in everything he does. His followers are drawn to him because his steadiness provides a safe harbor from the howling winds of Chaos and Flux that blow periodically through their own lives. He is their rock.”

Recover and run one lap around WEP, performing 5 burpees at each swing. Cyclops and Italian Job led the way, with Clickbait giving chase. “5 more” burpees were continued in front of the amphitheater while waiting for the 6, or Stang to return from the woods. Stang was incredibly uncomfortable in the open area of the park, constantly gazing towards the trees. I’m not sure if the sun rising early helped either.

“Strong Routines are the framework of Consistency.” We in F3 know what to do. Wake up and exercise, everyday, We shouldn’t have to think about it, just do it. Remove unnecessary decisions, and create routines.

Next up, Dan Taylors. All the way across the WEP field. A few PAX wanted to play on the playground, and I heard rumblings of other shenanigans, but feared turning around to see what they were doing. The field was longer than I thought, but we got 55 squats and 220 lunges in.

“The Virtuous Leader focuses on bandwidth not perfection.” Reminded the PAX that consistency will help minimize the flux in our life. This isn’t about perfection, but about limiting the lows in our life. The things that keep us away from a healthy lifestyle that enables us to lead.

We moseyed back to CoT, and with a minute to spare, got 5 Mike Tysons – Bear crawl and Crawl bear in to close it out.

We welcome FNG Spit Valve, had prayers and praises for those at D2D and to those in Ukraine and affected by the conflict in Ukraine. T-claps to Clickbait who is organizing some relief efforts to that part of the world.

Thanks again to 88 for answering the call to lead! We look forward to your return.

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Fantastic Four at Footloose

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4 came to Footloose for some moderate work.

Mumble chatter varied… Dads doing cheer hair….diaper changes….Michael Jackson buying trains from Carowinds…

1 min per exercise,  10 sec rest

LBC, Rev Crunch, BB Situps, Heels to Heaven, Flutters, Superman, Freddie Mercury, Hello Dolly, Hillbilly Walkers, Imperial Walkers, Squats, Lunges, Calf Raises, Side Lunges, Air Drama, Monkey Humpers, Al Gore, Step Ups, Back Lunges

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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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Bday Q brought to you by 18 and 45

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Warmup 18 rep each

SSH

Imperial walkers

Hillbilly walkers

Windmills

Cherry pickers

Morracan Nightclubs

Baby arm circles


Exercises 4 corners 15 10 10 10  at each corner respectively  Run between corners  

Squats

Hello dollies

Merkins

Supermans

Fwd Lunges

LBCs

Calf raises

Flutters

Side Lunges

BBS

Monkey Humpers

Rosalitas

Carolina Dry docks

Freddie Mercuries

Mountain climbers

Box cutters

Makhtar N’Diayes

Back lunges

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Footloose: Band Camp Edition

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Leading moderate workouts create a lot of planning challenges for me. I try to be mindful of the PAX present and push without overdoing. After all, guys are posting to a “moderate” AO. When the Q-drenaline starts flowing it’s harder to hold back the speed/intensity. This issue is something I try to be mindful of every Q. DT felt we ran too much and Slash felt the yoga wasn’t moderate, but nevertheless: we persisted.

Among the activities today:
– bear crawling with called steps
– lunge walking with called steps
– snaking through the stairs at the Church of God
– knees over toes squats on the stairs
– 7s at the Baptist church steps with bomb jacks and burpees
– deconstructed burpee motivators (thanks Airwolf for the idea here….this will return)
– run around downtown with stops of (15 merkins, 15 squats, 15 flutters)
– lifting up the spent grain tubs at Amor
– a little yoga at almost every stop along the way

NMM

One thing I think about every time I Q or post at a moderate AO is: what am I moderating? If I’m moderating the intensity of a workout, am I moderating my alcohol intake? What about my eating habits? How about my media consumption? What about my word choices?

Thanks Small World for the opportunity to lead:

—
Band Camp dismissed

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