Tag: Drop Thrill

The Tomahawk – Limited Mumble Chatter

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I hold myself accountable for the limited mumble chatter this morning!   As the leader of the workout I set the tone of getting straight to work and holding ourselves accountable to whatever reason we have for being at the first F of F3.  Let’s make the best of it!  Thank you all who came out!

The Tomahawk – Accountability (OYO)

Mosey around parking lot, 20 SSHs, 10 Windmills,  20 MNCs, 10 Merkins, Downward Dog, Honeymooner

Mosey to KBs

The Thang

20 KB Around the World

20 KB Figure 8s

20 KB Swings

KB Dora I

100 KB Lawn Mowers

100 KB Big Boy Sits ups

100 KB Squats

Partner runs to end of parking lot and back w/KB

20 KB ATW

20 KB Figure 8s

20 Swings

Mosey to fountain – 50 dips OYO, 20 Derkins OYO

Mosey bask to KBs

KB Dora II

100 KB Shoulder Press

100 KB America Hammers

100 KB Lunges

Partner runs to end of parking lot and back w/KB

20 KB ATW

20 KB Figure 8s

20 Swings

KB Dora III

50 KB Upright Rows

50 KB Flutters

50 KB Calf Raises

Partner runs to end of parking lot and back w/KB

COT

Prayers for Uncle Sam as he travels back to Columbia – prayers for all 2.0s as they transition through different phases of school and life.  Praises for healthy recoveries and employment.

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Old School WEP.

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As cars rolled in one after another I was greeted by faces of men I knew and a few of some I didn’t. It is always great to be back Qing at the home where The Fort took shape. It was even better sharing this Q with my friend Mainframe. We got started with Mainframe giving the tasteful disclaimer. We then took off and the rest went something like this.

normal warm up stuff, mosey over to short wall for 15 derkins, 15 dips, 20 step-ups, mosey down to small lot in front of springs, 15 donkey kicks then bear crawl to other side, 1 merkin, crawl bear back, 10 DKs then bear crawl to other side, 1 merkin, crawl bear back, and then 5 DKs then bear crawl to other side, 1 merkin, crawl bear back

Mosey up the hill to upper lot and divide up into 3 groups. 2 groups working, 1 group resting for 2 rounds (1&2, 2&3, 1&3, 1&2, 2&3, 1&3). First was 10 burpees per set so total of 40 burpees per PAX. Run down hill and back to top. Second was 16 jump lunges (64 total per PAX). Run down hill, then run backwards up hill. Third was 15 monkey humpers (60 total per PAX). Run down hill, then run backwards up hill. Times up and over to you.

Was glad that was over. Wasn’t sure my portion would hold up to what we just did.

Start with Merkins 10 normal, 10 diamond, 10 wide arm.

Move over to light pole.  20 shoulder presses, 20 flutter kicks, bear crawl to other light pole 15 CDDs 10 big boy sit ups. crab walk back to light pole 15 Moroccan night clubs 15 hello dolly’s in cadence, bear crawl back to light pole 15 shoulder pressed 10 grave diggers each side.

Circle up for Jack webs 1-5, 4-20

stay in circle for plank hold while we run around the clock hurdling the other PAX.

Mosey down hill to veteran memorial Pledge and moment of silence for Fallen Local Firefighter Richard Sheltra.

Mosey over to wall. take a seat while pax do broad jumps and both leg single jumps.

Mosey to short walls do 10 derkins, 10 box jumps and 10 dips on wall X2.

Mosey to yet another wall. BTW but while up in cadence 5 presses and 10 Peter Parkers.

Mosey back to COT.

announcements- Cannoli run, reading in Paradise, and Strawberry Festival.

Prayers- Sheltra family, Badger and Family

 

 

 

 

 

 

 

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Footloose- The Fort

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Disclaimer

Mosey to other Church parking lot. Dynamic Warm-up- high knees, butt kickers, knee to chest, ankle pull to chest.

Circle up- SSH, windmills, hill Billy walkers, Mtn. Climbers, Peter Parkers

1st set Mosey to top of hill 10 plank jacks mosey down hold plank for the 6

abs- in cadence LBCs, Hello Dolly’s, American Hammers

2nd set up hill 10 SSHs down hold 6

Upper body- in cadence Merkins, Moroccan nightclubs, Jack webs 1-10 4-40,

3rd set up hill 10 squat jumps

Lower body in cadence- Squats, 3 different position calf raises, pistol squats.

4th set up hill 10 more SShs.

To newly paved parking lot- Partner up.

while partner 1 does exercise partner 2 runs to end of lot and back.

  1. LBCs
  2. Flutter kicks
  3. roselletta
  4. hold feet up six inches

Mosey back to COT

Prayers and praises- Beacon health issues, Badger and family, Job situations, unspoken.

Announcements- Strawberry festival, cannoli run, Operation sweet tooth run, Convergence for Whetstone on Saturday.

Thanks for allowing me to Q. Always great to get to Q someplace I haven’t before

Backdraft out

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Worthy Crew @ Block Party

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18 PAX showed up strong on a beautiful spring morning. After the disclaimer, we shuffled out for a brief mosey replete with a Longshanks-style warmup: Butt kickers to Carioca around the Springs corporate center parking lot.

COP in front of the Springs corporate center (more on location later)

SSH x30
Imperial Walkers x10
Hillbilly Walkers x10
Windmill x10

Plank up ATM Variation:

Shoulder Taps x15
Tempo Merkins x10
Single-count Merkins x10

Head over to 8ft(ish) wall for some Muscle Ups x10 (oyo)

Plank up ATM Variation:

Shoulder Taps x15
Hand release Merkins x5

Mosey to UC Synergetic upper parking lot

Brief Thang:

Line Drill w/ Partner (Dora-sides): After both partners complete the line drill running, switch to bear crawl until exercises are completed. Partners strive for 20 Burpees, 100 LBCs, 200 Squats collectively. Mercifully, few had to bear crawl more than two line segments.

No Block Party is truly complete if the police don’t make an appearance. One of Fort Mill’s finest made a round through our parking lot. It appears, in YHC’s zeal to move from Springs Global to UC Synergetic, a stealth mosey of 18 PAX ignited a fire in the hounds of the mill hills. Despite our best efforts a local resident was not pleased with their dogs barking and asked for an officer to investigate. Once we’d been deemed nonthreatening, we completed the modified Dora/Line Drill.

To honor the dogs:

Plank up
Honeymooner to Down Dog
Hold Down Dog
Raise right leg high – bend the knee (open the hip)
Swing right leg forward between hands (knee to nose) into one-legged plank
Tap right knee to right elbow x5
Tap right knee to left elbow x5
Return to Down Dog
Repeat with Left Leg

Mosey down Massey hill to lower UC parking lot

Wall sit (till PAX began grumbling)
Monkey Humpers x20
10-count
Monkey Humpers x20
10-count
Derkins w/ feet on wall x10
Monkey Humpers x20
Derkins w/ feet on wall x10
Rest facing wall – 10-count
Calf raises facing the wall x20

Jump the wall and mosey up the hill

Word of the month is “Worthy.” This word has been on my mind for quite some time. Matthew 22 and Luke 14 give a parable about a great banquet or wedding feast where the invited guest (those “worthy”) don’t show up or actively refuse to attend. As a Christian, Jesus’s death has made my unworthiness worthy. But do I respond when he calls? How can I live in a way that is worthy of the blessings I’ve received and the gifts God has bestowed upon me?

Mosey back to COT (not past the dogs)

Mary: Flutters x20, Seating forward bends (right leg, left leg, both)

One last thought on worthiness. In Jedi’s BackBlast from his Beyond Q (https://f3thefort.com/2018/03/12/identity-and-purpose-digging-deeper-and-going-beyond/), he mentions the idea of our motivation. Is my motivation for being worthy for my own benefit/vanity, or is it to glorify God. It may be that my current struggle with the concept stems from a selfish or myopic motivation. Can I be more worthy of God in order to glorify God rather than myself? This is my goal.

As an aside (if anyone has made it this far in the BackBlast reading), the actual act of writing his BackBlasts served to solidify the message I tried to deliver during our workout. I’ve been working out at F3 AOs for 6 months now, and I’m beginning to see what Old Bay, who EHed me to my first workout, mention about how much more than a workout F3 is.

Grateful for the opportunity to lead and appreciate of all the PAX that showed up to work and grow this morning!

 

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Old School Beat Down at The Fort

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23 Pax joined YHC and Old Bay for Day 12 of 12 for Ass Kick’n April.  Lazy site Q saw The Fort on the calendar and volun-told YHC to Q.  Agreed and Old Bay made a plan to bring back the pain old school style.

The Thang:

Run around WEP, circle up for COP:

SSH X 50, Imperial Walker X 20, Hillbilly Walker X 20, Windmill X 10, Squat X 20, Plan Jacks X 20, Sumo Squat X 20, Merkins X 10, Lunges X 20, Mak tar Jai X 20

Mosey to the hill for a Jacob’s Ladder:  1-7 – Burpees up top, Squats at bottom

Quick Ab Lab with slow and fast Freddy Mercury X 20

Hand over to Old Bay

Run to parking lot and get a Coupon made of wood or a fire hose!

Drill bits with a deconstructed burpee – 10 Bomb Jacks, 10 Thrust Outs, 10 Merkins

Rinse and repeat for 6 drill bits – with the damn coupons

Head up the back hill to upper soccer fields – with the damn coupons

Wind sprints with partner – add an exercise to each sprint and with the damn coupon – 4 cones with a myriad of painful stuff to do with the damn coupon

Back to COT

Great to be back for a Saturday workout at WEP! What a spectacular place to have here in Fort Mill.

Funhouse

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Easter Monday At Tomahawk

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Beautiful Spring Morning in SC

Disclaimer

Stations plus run the bus loop after each station

Station Breakdown:

#1 15 KB curls each arm + 15 2 arm KB upright row

#2 30 KB American Hammers + 20 KB triceps press

#3 20 KB Renegade Row + 20 KB figure 8’s

#4 20 KB Calf Raises + 20 KB Flutters

#5 20 Goblet Squats + 10 KB pushups each side

#6 10 KB Press + 40 KB LBC

#7 10 Burpees

NMM – live every single day like it is Easter Monday

COT/ prayer or praise/ BOM

Quality #mumblechatter with a strong group of  #HIM

Thank you for the invite,

AYE!

CSPAN

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Glass Joe Finally Stops Talking

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Four years ago yesterday I joined F3 while I still lived in Mint Hill.  Back then there was no F3 Mint Hill, so Area 51 was my poison of choice back then.  I posted twice a week in Union County and one or two times in Area 51 proper.

That same year my mother got sick and two weeks before Christmas she went on to be with our Lord and celebrate Christmas as she never had before.  Needless to say the Union County pax became very special to me and I was very thankful to have them in my life.

Then 2016 rolled around and I moved south of the border to Fort Mill.  I don’t see the UC boys nearly as often, but still try and get back to q every now and then.  Today was one of those days.

Overdrive being a gear workout, I can easily make it so there’s not too much running and that’s what we did.  It went a little something like this.

25 swings
25 goblet squats
20 merkins
Run a lap.

20 tricep extensions
25 LBC’s
30 curls
Run a lap.

20 skull crushers
20 American hammers
20 calf raises
Run a lap.

We repeated and added five(ish) to each exercise.  Added a little people’s chair, a little stretching and we were outta there!

Please remember in prayer Glass Joe’s M Paige’s dad who has an upcoming surgery.

Outland needs a q tomorrow.  Someone step up!

Thanks for the opportunity to lead and I always enjoy all the mumblechatter at the UC.

Thanks Shepherd for taking us out.  You know, you should be a pastor or something.  Something like that.

DT out.

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Dragon’s Den

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This week is a special week as Thursday makes four years since I joined F3 up in Area 51 (south Charlotte) so I was happy to chip in and q again at Tomahawk which is at Doby’s Bridge Elementary, with a school mascot of a dragon.  Small world as my elementary school also had a dragon for a mascot.  Anyway, enough of this on to what we did.

After a pretty standard COP we got the bells a swinging.

25 swings
25 goblet squats
20 merkins
20 tricep extensions
25 LBC’s
30 curls
20 skull crushers
20 calf raises
20 American hammers

After every third exercise, run/walk a lap.  We got through two rounds and I added some core work in there as well just for fun.

I got at least one “I hate you!” from Polaroid or someone sounding like him so I feel like I did my job.

Welcome to Data Breach!  Looks like you guys are busy EHing your friends and neighbors.  Keep it up.  Great work out there DB!

Thanks for the HIMs you guys are and how you encourage me every day.

Peace out.  DT

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Working on the Bum-Bum

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This was my first kettlebell Q so truth be told I googled “kettlebell circuit workout” and the bulk of the decent sites were ladies teaching how to firm up you “bum-bum’s”… Seemed like we all could use a little help in that department so I plagiarized heavily from these sites…

The disclaimer was disclaimed and we began with a short mosey around the lot with some butt kickers, high knees, side shuffles, and toy soldiers.

We circled up for warm up consisting of:

-25 Side Straddle Hops

-25 Moroccan Night Clubs

-12 Windmill

-12 Imperial Walker

-12 Hillbilly Walker

-12 Goofball (for Geronimo)

 

We mosey over to the pick-up line curb for the beginning of toning our “Bum-Bum’s”

We completed 2 circuits each consisting of 15 reps of 15 exercises with a lap around the parking lot between every 5 exercises.

-15 Kettlebell Swing

-15 Sumo Squat

-15 Lunge Pass Though (each side)

-15 Calf Raises (I actually raised this to 20 on accident but Dark Helmet kindly reminded me that I had committed to 15 earlier in the description)

-15 Split Squat (squat in a lunge position) – each side

LAP

-15 Bent Row (each side)

-15 Shoulder Press (each side)

-15 Curl (each side)

-15 Halo (each direction)

-Drive the Bus for 3 10 counts (bell extended 10 straight, 10 turned to the right, 10 turned to the left)

LAP

-15 LBC’s

-15 Flutter

-15 Hello Dolly

-15 Freddy Murcury

-15 Box Cutter

LAP

 

after about 2 cycles we mosey to COT for announcements and prayers

 

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First taste of The Tomahawk

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Got my first taste of the many options that Tomahawk has to offer. Perhaps agreeing to Q the day after the Super Bowl wasn’t the smartest thing YHC has ever done, but no one wants to disappoint the Pax. After taking a recon drive past the school on Saturday, a plan was formed. Being nervous as to how long it would take to get to this AO that is nowhere near my home base, I, of course, arrived way early. But, as i was searching for the perfect spot for my cones, the lights miraculously came on at 5 sharp. That lifted my spirits tremendously.

Pax rolled in starting with He who loves the Thrill of the Drops. Tried to introduce myself to the arriving pax to introduce myself to those I had not met and to set a tone that we were in this together.

Disclaimer offered at 5:15 sharp and off we went. Mosey around the drop off circle with some high knees, buttkickers and karaoke. Circle up.

COP:

  • SSH * 20
  • Windmill * 15
  • Merkins * 10
  • Squats * 15
  • Wide Arm Merkins * 10
  • MOROCCAN NIGHTCLUBS * 20

MOSEY behind the School to an array of cones

THE THANG: LADDER

  • 10 KB SWINGS-RUN TO 3 RD LIGHTPOST AND BACK
  • 10 KB SWINGS, 15 SKULL CRUSHERS-RUN
  • 10 KB SWINGS, 15 SKULL CRUSHERS, 20 SQUATS-RUN
  • 10 KB SWINGS, 15 SKULL CRUSHERS, 20 SQUATSS, 30 Upright ROWS-RUN
  • RINSE AND REPEAT (SORT OF)
  • 10 KB SWINGS-RUN TO 3 RD LIGHTPOST AND BACK
  • 10 KB SWINGS, 20 FIGURE 8S-RUN
  • 10 KB SWINGS, 20 FIGURE 8’S-RUN, 20 BENT OVER ROWS-RUN

THOUGHT ON ANXIETY/WORRY: EACH OF US SPENDS SO MUCH TIME&ENERGY WORRYING ABOUT MATTERS OUT OF OUR CONTROL. DO YOU SEE JESUS WALKING WITH YOU WHEN YOU THINK ABOUT THE FUTURE WORRIES? (SHARED A PASSAGE FROM THE BOOK “THE SHACK”)

To the Wall- Peoples Chair with KB held out front while each Pax jumps out of line and does 5 Bombjacks. Repeato, but this time with 5 merkins

MOSEY TO COT

Prayers for Polaroids’s daughter having trouble sleeping, prayers for my family after my brother’s recent death, other unspoken prayers.

Really enjoyed my morning with the Pax of the southern reaches of The Fort. I’ll be back sometime, but not so early next time. Thanks Polaroid for the opportunity to serve this growing region.

Short Sale Out.

 

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