Tag: Drop Thrill

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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ISI DORA 2.0

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5 showed for Snake Pit, 5 for Bushwood. Cohiba and YHC disclaimed and we went over the Five Core Principles of F3. The PAX got them right.

Grab your bell, mosey up the street to the band practice field lot.

Weinke

YHC asked the PAX to partner up with someone of similar athleticism/fitness.

Pax vs Pax BOP

DORA style except each PAX keeps his number of reps a secret. Both PAX do the exercise for one set while the other does the out + back. After both go through one set, the PAX reveal to each other how many reps were completed.

Loser between the two partners makes up the difference with an additional exercise while the winner does a less intense exercise. It causes you to push yourself because you know your partner is also gunning to win each round. #ISI.

After explaining, Peabody asked what the curve was since he had a 50lb bell (as Dirty Harry would say: “big ____ swinging!”

So YHC upped the ante and told Peabody I’d share his bell – that way he wouldn’t complain when I beat him.

Round 1 – Quadzilla Up Hill to Bypass while partner does movement with KB.

Movement/Penalty

Goblet Squat/American Hammers

Skull Crushers/American Hammers

Alternating Lunges/American Hammers

Round 2 – Straightaway Sprints Three Islands Out + Back

Movement/Penalty

KB Swings/Flutter with Press

Curls/Flutter with Press

Halos/Flutter with Press

Round 3 – Bear Crawl to First Island Out + Back

Movement/Penalty

KB Curl/Hello Dolly w/Press

OH Press (Spicy as 3D put it)/Hello Dolly w/Press

Tricep Extension/Hello Dolly w/Press

 

We finished the third round and Peabody/YHC were pretty gassed from trying to beat each other. Peabody threw it down this morning.

 

Back to COT, time for some Mary

Partner 1 does ab workout, partner two farmer carries both bells out and back.

American Hammers, Flutter Kicks.

Cohiba and the boys from Bushwood moseyed in and we finished off with some more flutters followed by box cutters.

 

NMM

All in all, a good workout today. No real message beside “how much harder are we willing to work when we know someone is trying to beat you?” We put the work in together and made the other pay for not doing as well. Iron sharpens iron. One man sharpens another.

 

Thanks for letting YHC jump in today, 3D.

Punch List out.

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51st Hive of 2021 – Cultural Credit

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15 PAX gathered in the gloom. We started with one or two less, but by 0505 we were at 15 and nobody fell out….so I’m calling it a win.

Warm-up/Tuning

Mosey further than PAX were expecting
Some Yoga
SSH
IW
1 Burpee
HW
Mosey

1st movement

Head to the courtyard
15 Swings
5 Single Leg Deadlift
Bear Crawl w/ Bell (stop when Q calls for the next set)
15 Swings
4 SLD
Bear Crawl w/ Bell
15 Swings
3 SLD
Bear Crawl w/ Bell
etc.

2nd movement

Head to the outside of the gym
Try to keep the bell in your hands the whole time
8 goblet squats, suitcase carry w/ the left hand for about 40 feet
7 goblet squats, carry back w/ the kettlebell in the right hand
6 goblet squats, left hand suitcase walk
5 goblet squats, right hand walk
4 goblet squats, left hand walk
3 goblet squats, right hand walk
2 goblet squats, left hand walk
1 goblet squat, finished
Time under tension about 3 minutes

3rd movement

Back to the main parking lot. Line up facing the length of the lot and the practice field
5 Lawnmower Pulls each side
5 Racked Lunges each side
5 Snatches each side
Sprint to the other side and back (about 100yds)
10 Lawnmower Pulls each side
5 Racked Lunges each side
5 More Racked Lunges each side
3 Snatches each side
7 Snatches each side
Spring to the other side and back

Brief music history lesson. See NMM

4th movement

10 minutes of work
timer set for every minute
15 swings, 10 push-ups, rest the remainder of the minute
15 swings, 9 push-ups, rest
We made our way down to 15 swings, 1 push-up

0600

NMM

(Naked Man Moleskine)
YHC likes to incorporate some kind of message to encourage 2nd or 3rd F acceleration (in myself as much as the PAX). There wasn’t a whole lot on my heart beside focusing on work (teaching music) lately; so, I went with a short music history lesson.

A Concerto is a piece for soloist and orchestra. It comes from a Latin word meaning to contend or to strive. These showcase pieces are written for a soloist to contend with their instrument or strive to demonstrate greatness. Concertos are presented in 3 movements…fast-slow-fast (Think of “movements” like sections or large chapters in a book)

A Symphony on the other hand is a piece for an orchestra. It comes from a Latin word meaning “to sound together” or “in harmony.” Symphonies are typically presented in 4 movements (although some symphonic composers famously break that mold with 5 or 6 movement works). The movements were initially grouped fast-slow-dance (European courtly dance)-fast. Later (early 1800s) that structure became fast-slow-joke (called a Scherzo)-fast. PAX can decide for themselves if the 3rd movement of the workout was a joke or not! 🙂 Composers eventually began changing the tempo within each movement and even linking different movements together with no pause (like binge watching something on Netflix).

Here’s a Concerto to check out: Tchaikovsky Piano Concerto no. 1 https://vimeo.com/371584269
(the opening piano block chords in the first movement are a GREAT moment. Turn the speakers up!!)

Here’s a Symphony to check out: Brahms Symphony no. 4 https://www.youtube.com/watch?v=7QLuYj2jxoc
(The height of sublimely invigorating music, German seriousness, attention to detail, and connection with tradition.* Try to follow the melodies as the move and evolve. Again…listen LOUD!)

BTW: audiences traditionally no longer clap between movements as a sign of unbroken contemplation, attention and general respect for the integrity of the larger work. However, most performances pre-1900 would have had a fairly raucous amount of applause between movements. Some audiences even demanded a movement be performed again before the orchestra could go on. So if you clap between movements, just know you’re following an older tradition than the one now common in our concert halls. And feel free to bring that up during intermission when someone looks at your side-eyed for clapping between movements. #Candor

Here endeth your cultural credit for the day

*As I wrote these notes about Brahms 4, I noticed they’re also things Uhaul gripes about working for a German company. No commentary; just thought that was an interesting connection worth thinking about.

An honor to lead as always. Thanks Airborne for the opportunity

Announcements:
12/24 Santa Boss 5k/10k – 0600 launch from Pantheon (Tega Cay Elementary)
12/24 Convergence – 0700 at Pantheon (still Tega Cay Elementary)

Video evidence in tweet form

Prayers for:
Praise from Straight-Up for a wonderful day yesterday
Praise from Drop Thrill on Xmas performances happening again with his vocal ensemble
Peabody’s co-worker that had a seizure
Pausing to actually enjoy this season with your kids, despite all the business of things that need to happen. (Thanks for this one Slash!)

—

Band Camp dismissed

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68 Years of Impact

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13 Pax posted to The Ballroom on a crisp Dec morning with meteors falling and new and veteran pax rising.  Triple Lindy was honored at the start despite his DR status.  Our FNG was introduced.  A Disclaimer was proclaimed.  And then the fun started.

The Thang

Mosey to the football field with some carioca along the way

COP — SSH, Seal jacks, Mtn climbers, Windmills, Hillbilly Walkers, Burpees

Line up along goal line facing the field

Mosey to other goal line via lunge walks, bear crawls or combo of the two with stops every 10 yards for Merkins x10 at 10-30-50-30-10 and Squats x10 at 20-40-40-20-goal line

Plank series

Return mosey to original goal line via backward lunge walk, crawl bears or combo of the two with same stops and exercises on the return trip

COP — each pax calls an exercise and counts # of reps that match # of yrs he’s been posting at The Fort

Mosey to grass area halfway back home from football field

COP — Knee-tar-N’diaye, Freddie Mercury, Back scratcher,  LBC,  Superman

Mosey to school side entrance and form two lines for relay across parking lot and back with pax holding plank or Al Gore while they wait

Mosey home

COT

Moleskin

A lively festive spirit prevailed from pre-launch right through to the end.  Thanks to all the pax for the enthusiasm and energy today!  Many thanks to Cake Boss for the pre-marketing, which brought out a great crowd (but not CB!).  Hope the extra Zs paid off CB!

The remainder of the Geminid meteor shower entertained the pax throughout, at least while they weren’t comparing notes on favorite Tuesday night wines (@Pusher @Cheddah).

Poppins rallied FNG Dirty Bird for his first post.  His brother,  Spud, in the northern CLT burbs hadn’t been able to get him into the Gloom but a push from Poppins plus extra encouragement from CB sealed the deal.  Glad to have you among the pax, brother!

The cumulative years of experience among this group of pax was 68 years — an average of 5 years/pax.  And that’s’with a group that included 2 pax in yr 1 plus an FNG.  Excluding those three we had an average of 6.5 years.  Clearly this thing has legs!

Even in my 10th year, mornings like this make me feel young and like we’re only just beginning.  Long live The Fort!

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Dora, not Dora

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Earlier in the week, Mainframe lead a DORA without running.  I thought I would try the same at the Hive.  No running. well maybe just a little.

Warm-ups (No KB):  SSHs, Windmills, Imperial Walkers,  Plank Stretches

DORA #1:

  • 100 Overhead Presses (Alternate 10 reps while other partner holds bell overhead)
  • 200 Squats  (Alternate 20 reps while other partner holds Al Gore)
  • 300 LBCs (Alternate 25 reps while other partner holds bell above chest)

ok, we needed a break some we ran around the parking lot.

DORA #2:

  • 100 Curls (Alternate 10 reps while other partner holds bell in front of chest)
  • 200 KB Swings  (Alternate 20 reps while other partner holds Al Gore)
  • 300 Flutters (Alternate 25 reps while other partner holds bell above chest)

Next, we carried the KB overhead to the end of the parking lot, turned around and lunge walked back to the first light post.

Great work guys.  Lots of encouragement and mumble chatter.

Senior moment, forgot to change phone to video mode so I’ve got a cute picture of Airborne if anyone is interested.

 

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21-Gun Salute for The Veterans

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Great morning!! A little chill and NO rain!!
No FNGs. A solid group of 5 Caballeros!! Disclaimer was disclaimed.  Off we went.

Rain around the parking lot for warmup. Approx 500m. Circled up for warmups. 15-25 each of the following:
* SSH
* Windmill
* MNCs
* Produce/cherry/weed/strawberry pickers
* IWs

Then started the main event. A 21-gun salute:
* Run a loop (approx 500m) – the dang track out back was locked so we improvised, then when back at the start do….
* 21 Merkins
* 21 Hillbilly Squats – go down to a LSS, then on the way up transition to a hillybilly walker.
* 21 LBCs
* 21 MCs (2 ct)
* 21 American hammers (2 ct)
* Rinse and repeat

There were a few injured PAX present so most walked the lap, myself and Kielbasa ran it all and got in at least 5 rounds. The others got in 3 rounds plus extra exercises. Wonderful mumblechatter with this group! It’s been a while since I’ve seen my homie Kielbasa so it was great catching up and hearing about how his life has been.

Back to the COT.

Announcements: A LOT of opportunities to get involved. Read the newsletter and be intentional!

Prayers for health and healing for many; for Drop’s friend Kevin who is a veteran dealing with demons and struggles; for Keilbasa’s wife (praise) for all her work and help while they move into the next chapter of his business life; for all our veterans; for JD’s 2.0’s dealing with teen angst; for NASA’s wife and her health.

Special thanks to our veterans for everything. It takes a special person to sign on the dotted line and commit to the military life, not knowing what you are going to get, where you are going to go, what are you going to do, and whether or not you are going to come out of it alive – all to help liberate the oppressed, provide for those who cannot provide for themselves, defeat evil and tyranny, and help foster freedom in its many forms. They are doing these things all while not really knowing who they are doing it for, other than it is someone in need. It is the ultimate action or display of putting others ahead of yourself, living 3rd, and not expecting anything in return. Many cannot do this to the magnitude done by military members, as well as first responders. I have a 13 year old son who, if he has his way, will become a USMC soldier one day (it’s about 5-9 years away, pending if he goes to college). As a father this makes me as scared as it makes me proud, but when someone is so strongly driven by those deep beliefs, you are doing the world a disfavor by being selfish and trying to hold them back. When you see that in people, it is God in them shining through. God bless them all.

Thanks for the opportunity to lead. God bless.
– NASA

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Pick Your Poison

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Disclaimer. Mosey lap around parking lot. Warmup with usual.

Pax circle up. Go around circle, 1st pax picks an exercise for the rest of us to do while they run the lap. Go around circle with same method. Now, partner up. Partner does exercise their partner called the 1st go round, other partner runs lap. Pick a different partner–same thing. Now we finish with you doing the exercise you selected, 2 max out sets.

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Convergence – Shop Vac

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65 PAX gathered to remember Shop Vac. Probably had closer to 70 at different points during the hour. Fishsticks took the Milkshakers

Lutefish warmup:
Sean Kelley, 56, Shop Vac

There are a couple of young men I was hoping would hear this this morning. While I’m talking to them, I’m also talking to myself and all of you.

We all know that or God, SkyQ, has written our books. He went before us, He knows us by name, and He alone knows when our earthly lives begin and end. God knew our brother Sean was to come home. And it doesn’t make sense to us.

But let me ask you this. What would it be like to know that when it is our time that we would also know that we accomplished the tasks that the Lord created us to do? God knows the great plans He has for each of you. You are here for a reason.

Wouldn’t it feel comforting to know that you full executed your purpose here on earth? Today we celebrate Sean, who I believe did just that. Sean loved his sons. It’s all he talked about when we worked out together. That, and his dream to have a home in Beaufort. He lived out and executed his purpose. We now have 2 of his sons as our brothers, and how great it is that the world is better because of him. Recover on your feet.

I read a quote recently:

“When you were born, you cried and the world rejoiced; live your life so that when you die, the world cries and you rejoice.”

Sean is rejoicing and would want us to do the same. And he would want us to do 56 side straddle hops in cadence.

Split out to:

  • Kettlebells
    • Uhaul
  • Bootcamp: split PAX into two groups for 20min sessions
    • Ruby Slippers
    • Band Camp

Uhaul’s KB workout:
56 Squats
56 Curls
56 Skull Crushers
56 Calf Raises
56 Uhauls
56 Flutters w/ press (4 count)
56 Dead lifts
56 Lawn Mower Pulls R
56 Lawn Mower Pulls L
56 American Hammers
56 LBCs (4 count)

Band Camp’s portion:
EMOM
minute 1 – 20 burpees
minute 2 – 30 jumping lunges
minute 3 – 40 Freddie Mercuries
minute 4 – 50 Carolina Dry Docks
minute 5 – 60 SSH

7s w/ Mike Tysons and Squats
Mode of transportation: bear crawl/crawl bear

Some in cadence jump squats, core work,

I found a backblast from Shop Vac…It reads with a lot more significance to me now. https://f3thefort.com/2021/04/14/403656/
I may have said something asinine while holding a squat and quoting his backblast.
Something like:
Have understanding when I say 5 more squat jumps
Show tolerance when I say 6 more squat jumps
Practice patience when I call 7 more squat jumps
Take direction as we’re now hitting 8 more squat jumps

Did a little sprinting as well with the second group. (Shop Vac would not have approved, and neither did most of the PAX)

NMM: Shop Vac’s love for and pride in his sons was palpable. He made me want to be a better dad. I’m glad to be around men that make me want to be better. Shop Vac was one of those dudes.

Ruby Slippers’s portion:
I had the pleasure of working out a lot with Shop Vac. His attitude, smile, and laughter infected you immediately every time you met him.

YHC remembers a time during COT after a workout where frustrations from my work life came bubbling to the surface. After I vented to the PAX about the situation ( usual selfish rant where everyone else has a problem but me ) and the Q finished prayer, Shop Vac pulled me to the side and gently explained that it was my attitude that needed to be adjusted, not everyone else’s. He did it in a manner where I gladly and thankfully accepted his advice.

The Thang:
At every Shop Vac Q you could count on stations, simple exercises and/or routines, and minimal running. The six was never left behind at a Shop Vac workout so we are using the buddy system to make sure that does not happen at this workout.

Set-up 4 stations in the shape of a square in the middle parking lot at The Armory. 4 stations represented each member of the Kelly family, there were 4 exercises at each station, partner work to complete a cumulative total of 56 reps of each exercise:

Sean’s station:
– Merkins, Diamond Merkins, Wide Arm Merkins, CDD’s
Stacey’s station:
– Crunches in cadence, Flutters in cadence, Big Boy Sit-ups, Straight Lower Leg Lifts
Jack’s station:
– Squats, Jump Squats, Lunges, Jumping Lunges
Brian’s station
– Side Straddle Hops in cadence, Seal Jacks in cadence, Mountain Climbers in cadence, Plank Jacks in cadence.

PAX partner up – complete all 4 exercises at a station and then mosey to the center. YHC stood in the center of the square to represent Francis, Shop Vac’s faithful four-legged companion, where PAX would come to complete 56 monkey humpers.

Continued around the stations until time was called.

Video Evidence: https://twitter.com/jisenhour/status/1456967297453727750

Welcome FNGs: Bow Wow Wow, Bam!, Triple H, Dictator, Wax Off, and Pool Boy

Prayers for Sean’s family.

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Grounded at The Ballroom

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School was in session and we were grounded.

10 PAX rolled in, we disclaimed and formed up in 2 lines for an Indian Run with little direction, only a destination. Get there. And so we got there.

Warm ups consisting of Imperial Walkers, Lunges and Merkins

Mosey down to the lighted road by the new “structure” no one can explain:
10 Carolina Dry Docks
Bear Crawl to the “end”
Lunge walk back

20 Dips
Crab Walk to the “end”
Crawl Bear back

Go back to the top of the road
10 Mountain Climbers
Run 1/2 way
10 Mountain Climbers
Run the rest
20 Flutters
NUR 1/2 way
20 Flutters
NUR the rest

The longest 5 minute plank with a 3 burpee penalty if you break the plank. The challenge here is that when you call this with this crowd, they’ll end up doing whatever they want anyways so it truly is, just a suggestion.

Run the “9” which is down the road, encircling the parking lot, making a 9.
Upon completion, 5 Burpees, 25 LBCs, 50 SSH

Run 15 yards, 5 Merkins, run 15 yards, 10 Squats
Run 15 yards, 5 Merkins, run 15 yards, 10 Squats

5 MOM with different PAX calling counts.

Thank You TL
Maximus

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