Tag: Drop Thrill

Frying Pan Fun

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Sometime in the last couple of weeks, YHC’s youngest 2.0 wanted to watch a Disney movie that I never wanted to see.  I did my best to pick apart the plot holes and inconsistencies to keep myself entertained, and the thing that stuck out the most was the fact that the main character, some lady with absurdly long hair, could wield a cast iron frying pan as if were a hair brush or whiffle ball bat..  I walked into my kitchen and picked up my iron skillet and noticed that swinging it around would require someone to be JACKED…

The Setup

The night of the 23rd, a plyometric box, 3 bells (20, 25, and 30), as well as a cast iron skillet (with lid) were loaded into the back of YHC’s suv.  The M was very confused.  The morning of the workout, I arrived around 0505 and had to navigate through half a dozen runners who answered Polaroid’s call for a pre run.  It’s alway encouraging to see such bad-assery so early in the morning.  Today would be a good day to Q.

During setup PAX continued to arrive in droves. I plunked down the plyo box in a parking space and held onto the cards I made to deploy depending on group size. Thankfully, Polaroid threw his slam ball into the COT, so I grabbed it and threw it into the plyo box space so everyone would be able to have fun

Overall, 20 PAX appeared in the gloom at The Tomahawk.  A lot of faces were new to YHC, and so we quickly talked about the 5 core principals and disclaimed.

The warmup

Started with a quick mosey around the parking lot to warm up those whom had not already accumulated a couple miles, circling up on the east side (more of an ellipse).
2 sets of single-leg stretches (one leg bent, six close to the earth, other leg straight with toes up) Lots of mumble chatter already
Hands down into plank
10 werewolf merkins – The chatter continues
Back into plank

The workout

Mosey to pick up the bells and count off by 5’s.

Four stations were created including that of the plyo box.

PAX worked on their station exercise while the timer group grabbed the cast iron skillet and walked to the other end of the lot and back. The skillet was to be held with arm at a 90 degree angle, holding the handle with the skillet extended (in theory but not often in practice). At 15lbs it’s not that heavy, but holding just the handle makes for a sneaky bit o pain. The other PAX of the group would distribute the remaining bells and walk with the skillet holder, trading off as necessary. Optionally, the PAX could do lunges at the station.

Genuinely cannot recall the ORDER of the exercises, but below is what was available to the non plyo spots.
Snatch and squat
Plank Row
American Hammer
Goblet Squat
Upright Row
Man Maker
Plank Pass Through
Lawn Mower Pulls
Swings

One station was dedicated to the plyometric box (20x24x30) and the slam ball.

After each group visited each station the PAX were pulled aside for some group exercises.
Between sets 1-2
10x Imperial Walker
10x Merkin

Sets 2-3
10x Imperial Walker
10x Hillbilly Walker
10x Straight leg kicks (each leg)

One station short of a full third set and it was time to hit COT. Name-o-rama revealed the presence of an FNG, now named Tricycle (WELCOME!!!).

Polaroid got the former site Qs together and handed off the shovel flag to 3D.

Announcements were announced and the COT ended with a prayer. Great work by all the PAX. YHC is truly humbled and honored to have gotten to Q this day.

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Smokey VQ

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“Final 4” NCAA theme workout to work 4 muscle groups.  Freezing 32 degrees, but we got warm fast!

Tomahawk (Kettle Bell)

 

Warmup: (10 minutes)

  • Side-straddle Hops (25)
  • Windmill (25)
  • Low Slow Squats
  • Moroccan Nightclub
  • Cherry Pickers
  • Jog around the parking lot

Exercise: (35 minutes)

  • LEGS
    • Lunge (1 min) Exercise group A
    • Squats (1 min) Exercise group A
    • Run to the end of the parking lot!
    • Calf Raises (1 Min) Exercise group B
    • Sumo Squat (1 Min) Exercise group B
    • Run to the end of the parking lot!
  • ARMS
    • Curls L (1 min) Exercise group A
    • Curls R (1 min) Exercise group A
    • Run to the end of the parking lot!
    • Skull Crushers (1 Min) Exercise group B
    • Chest Press (1 Min) Exercise group B
    • Run to the end of the parking lot!
  • CORE
    • Big Boy Sit-ups (1 min) Exercise group A
    • Flutters (1 min) Exercise group A
    • Run to the end of the parking lot!
    • Freddy Merc (1 min) Exercise group B
    • Box Cutters (1 min) Exercise group B
    • Run to the end of the parking lot!
  • BACK
    • Kettle Bell Swings (1 min) Exercise group A
    • Upright Row (1 min) Exercise group A
    • Run to the end of the parking lot!
    • Bent over Rows L (1 min) Exercise group B
    • Bent Over Rowes R (1 min) Exercise group B
    • Run to the end of the parking lot!

 

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UNO (a VQ dream)

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3D’s VQ premiered an UNO workout with 12 guys.

(3D finally got access to post this.  Sorry for the delay.  It was so popular DropThrill has used it since.  Some of this is copied from his BackBlast.)

Shuffle the deck of Uno cards and whatever the number is, you perform that number of reps with the exception of 0 being 10. The color of the cards determines the exercise. You have to play your cards just like in Uno. Color on same color, or same number on same number.

Blue = Kettlebell curls
Green = LBC’s
Yellow = Squats with or without bell
Red = Upright rows
Skip = Run a lap
+2 = Two reps of 2 exercises from the list (player’s choice)
+4 = Four reps of all four exercises
Reverse = Do the same exercise you just performed
Wild = Change color

Sounds simple right? It is, until you get stuck on a color or number for a while.

If you dont have a card to play, you draw another card and have to do a Burpee.  The crew flipped this and in the spirit of camaraderie, everyone did a Burpee for every card drawn.

Folks tried to call out Uno, but we didn’t have a contingency for this.  Something to add for next time.

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Demented Game Of Uno!

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Today was another chance to cross state lines and spend the DRP at Mint Hill with some of my brothers.  I picked up this workout from a workout in Fort Mill by 3D.  It forever changed the game of Uno for us!

So after a little warmup the thang goes something like this.

Shuffle the deck of Uno cards and whatever the number is, you perform that number of reps with the exception of 0 being 10. The color of the cards determines the exercise.  You have to play your cards just like in Uno.  Color on same color, or same number on same number.

Blue = Kettlebell curls
Green = LBC’s
Yellow = Squats with or without bell
Red = Upright rows
Ø = Run a lap
+2 = Two of the last card/exercise drawn
+4 = Four reps of all four exercises
Reverse = Do the same exercise you just performed
Wild = Change color

Sounds simple right?  It is, until you get stuck on a color or number for a while.

The four of us worked hard and modified a few things since we only had two kettlebells amongst us.  Great life lesson, adapt when life changes up on you.  Don’t just run for the house.

Thanks Tough Skins for offering the Q to me.  Always an honor to lead.

Prayers for TS as he changes careers and leaves the corporate world behind for part time ministry and part time self employment.  Way to step up to be even more of a HIM (High Impact Man)

Prayers for Rick who has cancer surgery on 4/23.

DT out!

 

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“D-Day”

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3-26-19 Q at the Colosseum: “D-Day”

Normal disclosure and then a Straight Up! style warm-up (you’re gonna get movin’ . . .)

We then divided into 4 groups of personally-assessed fitness levels (no judgments):

a. Just getting restarted

b. I’m making progress, but man do I have a ways to go to meet my goals.

c. I’m not a FNG/newcomer anymore, but I have stagnated and am not at the echelon level yet. It may not be my goal, but I would  like to make a bit more progress.

d. I feel I am close to or already at an Elite fitness level for who God made me at this age. I want to keep pushing myself (some laughs on this one).

From here, I broke the groups generally up into groups of 3.

Theme: Growth

12 “D-Day” Stations. Today’s workout was in honor of my awesome now 12 year old: Yoshi:

Same general scenario throughout the workout:

  1. You are paired up with 2 other PAX. There are 12 stations.
  2. Each PAX takes a turn “leading” to the next station after the previous station has been completed with quality and quantity holding each other accountable. That includes the running pace to the next station and completing the exercises throughout the station.
  3. The “leader” of the next station reads the quote or question on the card and facilitates discussion as each person completes their 3 exercises if the exercise routines permit a discussion.
  4. If you finish an exercise before you transition to the next one at each station or you are waiting on another group to wrap up their station, you are to do “Flying Squirrels” as you wait. If you fail to do this your “leader” (at that station) will have to do 3X what you should have by himself. “Leaders” lead. Groups were asked to keep moving.
  5. If you are waiting on one of your partners to finish their exercise before you can use it (like dumbbells), do flying squirrels while you wait.
  6. You do not have to move to each station in order. Go to the available one as quickly as you can.
  7. If you finish all 12 stations, repeat.
  8. Returned at 5:52 to first bench area to complete 8 mins of Abs.

At Stations: from above do your appropriate group level a/b/c/d depending on which group you are a part of

Station 1:

Discuss your thoughts on this while you workout if your fitness level enables you to. is it right or wrong?

“In this world you’re either growing or you’re dying so get in motion and grow.” – Lou Holtz

“Every moment of one’s existence one is growing into more or retreating into less.” – Norman Mailer

Dip Bar: 8/12/18/36

Squats: 16/22/32/45

Broad jump (both legs at same time): 10/14/20/30

Station 2:

Discuss your thoughts on this while you workout if your fitness level enables you to:

“Progress always involves risk; you can’t progress to second base and also keep your foot on first.” – Christie Mason

The Donut: squeeze each with each hand one of these times: 30/55/70/90

Merkins: 20/34/48/65

Very high knees in place (each knee up is one): 40/60/90/150

Station 3:

Thoughts on C.S. Lewis quote: “Hardships often prepare ordinary people for extraordinary destiny.”

Wall bag squat thruster throws: 12/24/36/48

Step-ups (each leg): 8/12/16/22

Slow motion knees under hips flat back bear crawls: 6/12/16/24

Station 4 (Legs):

When you try to grow, do you write or journal your thoughts, challenges, experiences, . . .?

Box jumps: 10/15/25/40

Bear Crawls (1 full BC is both back legs move forward): 8/12/20/30

Bulgarian squats: 6/10/15/20

Station 5:

In your immediate surroundings during your week, how often do you crave feedback to improve or get better? Is is constantly, some, or not at all?

2/5/8/15 burpees then small sand bag carry 50 yards

Run to “the wall” and go over the wall (carefully) the number of times and run back go the station cone: 2/4/7/10

Plank with right arm high for 30 secs, Plank with left arm high for 30 secs

Station 6:

With regard to your craft, are you constantly pushing yourself to get better at your craft?

Wall squats: 30 secs/50 secs/60 secs/60 secs with one leg straight out for 30 secs each

Derkins: 8/14/22/34

Mountain climbers: 40/60/86/116

Station 7:

Run a lap at a ___% sprint: 30/50/75/90%

Station 8:

Are you one to set lofty goals, obtainable goals, or rarely set goals?

Run to behind the school to run hills: 2/5/7/12

Station 9:

Is this speaking to you today? “Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new.” – Brian Tracy

Large sand bag carry: Walk/run 30 yards/50 yards/75 yards/125 yards

Kettlebell swings: 15/20/26/42

10 forward lunges then plank hold until KB reps are done

Station 10:

Thoughts on this quote? “If we’re growing, we’re always going to be out of our comfort zone.” – John Maxwell

Alligator walks: 10/20/30/40

Bomb jacks: 8/14/20/30

Bucket carry: Walk/run 30 yards/50 yards/75 yards/125 yards

Station 11:

Thoughts on this quote? “All the concepts about stepping out of your comfort zone mean nothing until you decide that your essential purpose, vision and goals are more important than your self-imposed limitations.” – Robert White

Curls (don’t change the weight): 8/12/16/22

Reverse Lunges (1 leg is one rep): 14/20/28/50

The worst merkin ever: 1 Wide-armed merkin, 1 standard, 1 diamond, burpee up and then down, burpee kick-out (each direction once), 1 ply-clap merkin: 1/3/5/9

Station 12:

Sprints from cone to your car and touch the back wheel and go back to cone: 2/4/5/8

8 mins Abs:

60 secs each:

Figure 8’s

Tuck Planks

Rest 30 secs

60 secs each:

Cross Hop Planks

Scissor “V” ups

30 secs:

21 Crunch

Rest 30 secs.

60 secs each:

Upper Circle Crunches -left

Upper Circle Crunches -right

 

COT: Announcement, PRAISES-GOOD ONES!, Prayers, Send off

Thank you Jekyll for allowing me to lead.  Lots of fun, men. Thank you for joining me.

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What Again?! Celebrating 5 Years In F3

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3/29/2014 was the first time I posted at F3 back at Ascent in Area 51.  I wanted to celebrate my 5th year anniversary by Qing in NC and SC to honor all those who have led me throughout my journey.

Thursday we decided to cut loose, foot loose and this was what happened.

We did a little warmup thang and then headed over to the Methodist church drive way.

12 Days of  Christmas in March? Yep.

So this workout is simple and easy to Q, but not easy to participate in.  Just like the song, you repeat every number every time you go up the chain.  Here’s our 12 days:

1- Run (1 lap if you’re a clydesdale, 2 if you’re speedy)
2- Turkish getups
3- Jump squats
4- LBC’s
5- Diamond Merkins
6- Imperial Walkers
7- Rosalita’s
8- Slow flutters
9- Low slow squats
10- Lunges (each leg)
11- Merkins
12- Bupees

We made it to twelve and I could sense that mutiny might be brewing so I took it down a notch and we eased into COT.

We did a little stretching and a little Mary and we were out of there.

Thanks for the chance to lead.  The chilly temperatures must’ve scared away half the pax.

Please lift up Rick from Mint Hill in your prayers who has cancer.

Shout out anything I missed.

DT out.

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Crossing State Lines

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3/29/2014 was the first time I posted at F3 back at Ascent in Area 51.  I wanted to celebrate my 5th year anniversary by Qing in NC and SC to honor all those who have led me throughout my journey.

Saturday the 23rd I made it to Outland in Union County and did my best to lead the brothers as best I could.

We did a little warmup thang and then headed over to the tennis courts.

12 Days of  Christmas in March? Yep.

So this workout is simple and easy to Q, but not easy to participate in.  Just like the song, you repeat every number every time you go up the chain.  Here’s our 12 days:

1- Run (1 lap if you’re a clydesdale, 2 if you’re speedy)
2- Turkish getups
3- Jump squats
4- LBC’s
5- Diamond Merkins
6- Imperial Walkers
7- Rosalita’s
8- Slow flutters
9- Low slow squats
10- Lunges (each leg)
11- Merkins
12- Bupees

After Round 1 we caught our breath and went for Round 2.  Sadly we only made to about 9 again.  I know you were all disappointed.

We did a little stretching and a little Mary and we were out of there.

Thanks for the chance to lead.  Good to see some familiar faces and some I didn’t know until then.

Good coffeteria was had afterwards meeting up with Monroe.

Please lift up Rick from Mint Hill in your prayers who has cancer.

DT out.

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Armory

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11 men showed up this morning at the Armory for my second Kettle Bell Q.  It was good to see Trucker in the crowd.  I made sure to emphasize “Modify if necessary” since he is recovering from an injury.

Warm-up:

Leg stretch (Butt kickers, knees to chest)

Plank stretch (Honeymooner, downward dog)

SSH x 15

Merkin x 10

Windmill x 10

Next, we moseyed to the main parking lot near the light post for some partner exercises. Partner #1 would perform a stationary exercise while Partner #2 would be in motion.  Once Partner #2 completed the exercise, he would flipflop with Partner #1. Below are the exercises:

Round                    Stationary                      Motion  

1                                KB swing                          Jog around the parking lot

2                               Squat                                  KB carry between light poles

3                               Figure 8s                            Bear crawl

4                              Upright row                      Burpee broad Jump

5                               Curl                                      Lunge walk

6                               Shoulder press               Jog around the parking lot

7                               Skull crushers                  Inch worm merkins

8                               Tri-extensions                  Squat walk

 

Great job this morning! Lots of good chatter and encouragement.

 

Prayers:

Families in Alabama impacted by the Tornado

Comfort for families grieving a loved one

Healing and comfort for families dealing with illness

Healing and speedy recover for injured Pax

 

 

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Leg Day at the Ballroom

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It was definitely a blessing to Q on one of the two clear days this February.  12 HIM were gathered in the gloom knowing only that they were destined for some leg pain. After a quick disclaimer and a cursory check for FNGs we started in on the fun.

Warm up

Stage one

Quickly circled up for some
SSH x20
Low Sloooow Squat x10
Tappy Taps x10

Stage two

A quick mosey over to the south parking lot and another circle
Single leg stretch x4 (one foot planted with knee bent and six near the earth, the other straight out to the side with toes up, hold and keep the six down when transferring to the opposite foot)
Windmill x10
Imperial Walker x20
Ray Finkles (straight leg kicks) x10 each leg

Stage three

Another mosey around the east side and stopping by the bridge for a third circle
Moroccan Night Clubs x20
Monkey Humpers x10 (4 count)
Little Baby Arm Circles x10 forward and reverse (4 counts)
Monkey Squats x10 (4 count)

The monkey squats produced some noises not often heard at a moderate workout, good thing it was just the one set.

The Thang

We moseyed over the bridge to the football field and, to my dismay, they had it chained up on the south end. We continued our mosey up the north end with the hope that my plans wouldn’t be foiled. When we got there, our mosey was fruitful and we lined up at the 0 yard line (end line? I don’t know, I don’t watch the fooseball!)

We counted off by threes for teams of 4 and I explained our new game to the PAX. We would be doing an “Indian run” style relay type workout that wasn’t really either. But without all the silly running slow. No, we don’t need all of that when we can be exercising in place!

How it works

1. At the end line, everyone would begin doing the chosen exercise for that circuit.
2. The first PAX would high tail it for the 10 yard line, stop, and engage in the exercise in place
3. The next PAX would run to the next available 10 yard mark, stop, and engage
4. Etc
5. The last PAX would then run past the PAX holding the 10 yard mark, giving him a little shoulder tap, and then proceed to the next open 10 yard mark and engage.
6. The first PAX, being on the 10, would then run past everyone, tapping the first PAX on the way, stopping at the next open 10 yard mark
7. Repeat
8. Everyone who ended up on the other end line would engage in the exercise while they wait for the remaining PAX to filter in.
9. Same thing, back to the other side.
10. 10 count and go back to #1!!!

We performed all five exercise below when my “0555” (get back to COT) alarm went off. Every stop was AMRAP
1. Al Gore (that’s right, just hold that nice, deep stance)
2. Lunges
3. Gorilla humpers (wide stance monkey humpers!)
4. Calf raises
5. Imperial Stormkickers (straight leg kicks across the body)

Back to COT

Mosey back to COT and Mary until the six was in with
Window Wipers x10

Six was in, but we had time left for about 15 seconds of leg lifts before the alarm went off

COT

We stood up and YHC shared a bit about what is on my heart when I think of the February word, “Live”. We constantly hear about the tragedy, specifically with children, when people put themselves front and center and children fall into neglect and mistreatment. Good people can, and must, pick up the slack (though “slack” is far too weak a word), but if we can demonstrate living 3rd to those around us, maybe (and I didn’t articulate this well this morning) it will begin to rub off on others.
Then shared Proverbs 11:25, which has been a focus of YHC since his formative teens, “The liberal soul shall be made fat: and he that watereth shall be watered also himself.” (I replaced “water” with “refresh”, which is how I remembered it. In my mind this all ties in well enough to go on for another 8000 words, but for now, let’s live 3rd in a way that shows overt honor and virtue that is attainable.
Announcements about all the k’s people are going to be running (read your newsletter).
Asked for prayer requests and they were given. Closed with a prayer by YHC and fist bumps all around.

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Presidential Day Massacre at the Armory

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The weather mostly held out with a few spitting showers but good  mumble chatter by the 11 pax on this cold and wet morning.  It was a morning filled with maybe a little too many facts our presidents but it was a good lesson that no man is perfect and all even through our flaws we can still achieve great success.  May we all be encourage to NOT be defined by our mistakes and to overcome them.

Warm Up:  In honor of our 45 presidents and 4 assassinated presidents (Four sitting Presidents have been assassinated while in office: Abraham Lincoln, James Abram Garfield (1881), William McKinley (1897-1901), and John F. Kennedy (1961-63)

  • 45 – SSH
    • 4 – Burpees
  • 45 – Mountain climbers
    • 4 – Burpees
  • 45 – Squats (single count)
    • 4 – Burpees
  • 45 – Merkins (single count)
    • 4 – Burpees

THE THANG…

Mosey to the Knee Wall

John Adams and Thomas Jefferson were close friends and correspondents — but they also had a bit of a rivalry. Adams’ dying words were, “Thomas Jefferson survives,” unaware that he had died hours earlier. Both died on July 4, 1826.

4 rounds  –

  • 7 – Wall Jumps
  • 18- Skull Crushers
  • 26 – Dips with Bell

10 – Count:

  • Monrovia, the capital of the Liberia, is named after James Monroe. He supported the American Colonization Society in its work to create a home for freed slaves in Liberia.
  • During his presidency, John Quincy Adams enjoyed skinny-dipping in the Potomac River in the early mornings.
  • Zachary Taylor was a tough guy — a major general in the U.S. Army and hero of the Mexican-American War. But oddly enough, what brought him down in the end was a glass of milk and some cherries that he enjoyed on July 4, 1850. The cherries were likely contaminated with bacteria that caused his death by cholera five days later.

Mosey to Open Parking Lot – Partner Up:

Andrew Jackson was involved in as many as 100 duels, most of which were fought to defend the honor of his wife, Rachel. He was shot in the chest in a duel in 1806 and took a bullet in the arm in a bar fight with Missouri Sen. Thomas Hart Benton in 1813.

John Tyler had 15 children, more than any other president. Two of his grandsonsare still alive today. One of Tyler’s children, Lyon Gardiner Tyler, born in 1853, fathered Lyon Gardiner Tyler Jr. in 1924 and Harrison Ruffin Tyler in 1928.

Combined

  • 100 – Pass Through Lunges/ Halos/ Curls
  • 15 – Bomb Jacks after each 100 (each person)

10 – Count:

  • Millard Fillmore lived the dream of many a teenage schoolboy. Fillmore’s first wife, Abigail Powers, was his teacher while he was a 19-year-old student at the New Hope Academy in New York.
  • Pierce had a tough time guiding the nation and perhaps an even tougher time guiding his horse. During his presidency, Pierce was arrested for running over a woman with his horse. Charges were later dropped due to a lack of evidence.
  • James Buchanan regularly bought slaves in Washington, D.C. and quietly freed them in Pennsylvania.

Mosey back to COT

Get ready to rumble: Abraham Lincoln could throw down in the wrestling ring. As a young man, he was only defeated once out of approximately300 matches. He made it to the Wrestling Hall of Fame with the honor of “Outstanding American.”

  • 300 Cumulative Reps (KB Swing, Plank Row or Shoulder Press

Ulysses S. Grant smoked a ton of cigars — at least 20 a day. After a great military victory at the Battle of Shiloh, citizens sent him more than 10,000 boxes of cigars as gratitude. He died of throat cancer in 1885.

  • End with continuous rotation of exercises of 20 count until we get to 10,000 total reps.

Other Facts:

  • William McKinley almost always wore a red carnation on his lapel as a good luck charm. While greeting a line of people in 1901, he gave the flower to a little girl. Seconds later, he was shot by an assassin, and died eight days later.
  • Teddy Roosevelt was shot in an assassination attempt while delivering a speech in Milwaukee. “I don’t know whether you fully understand that I have just been shot,” he told the stunned audience. “I give you my word, I do not care a rap about being shot; not a rap.” He completed the 90-minute speech with the bullet still lodged in his chest.
  • Herbert Hoover’s son had two pet alligators, which were occasionally permitted to run loose throughout the White House.
  • Eisenhower played a big role in popularizing golf. He installed a putting green at the White House and played more than 800 rounds while in office — exceeding the record of any other president. He holds a spot in the World Golf Hall of Fame in the Lifetime Achievement Category.
  • LBJ wasn’t scared to show off his, err, Johnson — he nicknamed his penis “Jumbo.” According to biographer Robert Dallek, Johnson met with a reporter who asked him multiple times why American troops were in Vietnam. In response, Johnson unzipped his pants, pulled out “Jumbo,” and yelled, “This is why!”
  • “Dubya” garnered the media attention with his frat boy past, but he also has a more wholesome side (aside from painting, that is). During his senior year of high school at Phillips Academy in Andover, Mass., Bush was captain of the cheerleading team.
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