Tag: Fire Marshall Bill

Kettle Bells & Stuff at the Snake Pit (sort of)

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I know it has been  said by many but man, it feels good to be in the gloom with the guys again. Once I got my logistics figured out and blew the dust off the ol’ rusty kettle bell, Fire Marshal Bill & I made our way to the relocated Snake Pit AO. Hopefully, all these temporary relocations will be behind us soon.
17 others joined us for a total of 19 socially-distant PAX in the gloom this morning. We had one of the original Redwoods (Santini), one of the youngest guys in the PAX (Lil’ John), our resident story teller (Spitz) and a whole bunch of other faces I like seeing in the gloom.
Once 3D finished his struggle-fest with planting the Shovel-Flag into the ground and I did an oh-so-brief disclaimer, we took off for our warm-up mosey. A few minutes later, we returned to our Kettle Bell and began the instructional portion of the workout, more of the modified high-intensity variety.

2min of Burpees
5min Kettle Bell with 20ea: Curls, Low Rows, Upright Rows (repeat until 5mins is over)
5min Run at a “go get-it” pace: 1/2mi route is out to light at Banks St and back. So interesting why my first 200 yards of this run was brisk yet the rest wasn’t so.
5min Kettle Bell with 20ea: Overhead Press, Chest Press, Tricep Extensions (repeat until 5mins is over)
2min of Burpees
5min Run at a “go get it” pace to Banks St and back.
5min Kettle Bell with 10ea: 4ct Flutters with the press or the KB in the air, V-Ups, Big Boy Sit Ups (repeat until 5mins is over)
2min of Burpees
4min Kettle Bell with 2 forward lunges, 2 reverse lunges, 1 left lunge, 1 right lunge, 1 deep squat (repeat until 4mins is over)

And just like that, we were already standing at COT, how convenient.
Announcements: Guys are clearly looking to slowly start posting again so please pay attention to Slack (and possibly Twitter) or text/call another PAX to find out where the AO’s are now if they used to be at a school or park. Those grounds are still off limits but hopefully not for much longer.

Prayers/Praises: Mental health right now (and always), health for a spouse. PAX on the road to recovery and joining us back in the gloom, for a friend battling illness and getting the care he needs, MARRIAGES, physical health of other PAX, , upcoming moves, kids taking big tests, small businesses during this time and many more.

Until next time,
Maximus

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11 braved the gloom and supported my VQ at the Tomahawk this morning.

Set up was in stations and with partners to facilitate the proper acceleration from each participant.  Songs set the beat and the timer with a periodic visit from our favorite Chainsaw wielding problem solver, Malcolm.

Playlist was as follows:

  • The Boys are Back in Town
  • Welcome to the Jungle
  • Wake Up Call
  • All Summer Long
  • Jump
  • Malcolm the Chainsaw Man
  • Golden Years
  • Crazy Little Thing Called Love
  • You Shook Me All Night Long
  • Malcolm the Chainsaw Man
  • Fat Bottomed Girls
  • Down Under
  • I Want You to Want Me
  • Malcolm the Chainsaw Man
  • Everybody Hurts – for 5 minutes of Mary
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Pastor of Pain

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YHC was asked to Q at the Hive by a HIM named Band Camp and I jumped at the request. I am use to Kettlebells and love Qing them. Today I brought with me a WO that was recently Q’d at my home AO #Cannonball by Survey Says! and I named it the Pastor of Pain after him.

We started with a basic Traveling COP with some SSH, MNC’s, Low Slow Squats and some basic Arm stretches. We eventually made our way to where I had a few cones set up about 10 parking space’s apart from each other and began:

The Thang was basically a ladder:
Begin at Cone 1 with 10 Man Makers then Broad Jump with the Bell in hand to the second Cone and do 10 Snatches then Broad Jump to the third cone and do 10 Turkish Getups then overhead bell mosey all the way back to the first cone.
Start at Cone 1 again with 20 Wood Choppers Lunge to the second cone and do 20 overhead bell Presses Lunge to the third cone and do 20 Bell Swings then overhead bell mosey all the way back to the first cone.
Start at Cone 1 again with 30 Goblet Squats Bear Crawl to the second cone and do 30 Curls then Bear Crawl to the third cone and do 30 Bell Merkins then overhead bell carry mosey all the way back to the first cone.

Repeat the Thang again in Backwards order starting with the 30 reps segment.

Last thing to finish the time I Beta tested a part of our First Lake Wylie CSAUP “Nessie”. Basically a kettlebell high plank shoulder to shoulder bell pass/Indian run style if that makes sense then same thing kinda but head to toe bell pass. Beta test worked because everyone hated it.

Got to meet a few new PAX and that is why I always like Qing and different AO’s.

Finished up with a COT (announcements, a few prayers and praises and all thankful for another day).

Thanks for the opportunity to lead Band Camp

I am enjoying this ride I am on and am not sure where it is taking me but all we can do is prepare and train.

TWO FERNS!

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What Lacks in Creativity…

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Call it “coincidental”, impeccable luck, dumb luck, divine appointment, proper Site-Q planning or option “F”, None of the Above but I was fortunate to have the Q at the Swamp today; the morning of our region’s Invergence. If the PAX were grumpy this evening due to not having a decent workout to start their day, that would be on my shoulders. I was really hoping to not let that happen.

So when 19 other men rolled in for an even 20, I had to take note of who might need the extra push. Once the mental note was made (and it shall remain mental), I recognized we’d have to get some distance in before jumping right in and even try to gas people a little here and there.

Disclaimer was uttered and again, my request was made: “All of you are carrying something with you this morning. My request is that you be present for the next 45mins, engage, push and be present with us, here.”

We then…moseyed. Made our way the long way (as if there’s a short way) over to the Kohl’s parking lot mixing in Butt Kickers, High Knees, Toy Soldiers and a few rounds of Sprints (yes, on a warm up mosey).

Circle Up for 7 reps in cadence of each of the following:

Wide-Arm Merkins

Regular Merkins

Diamond Merkins

Mountain Climbers

Peter Parkers

Parker Peters

Then 5 Burpees

2 Lines for an Indian Run around the entire Kohl’s/Kirklands/Ulta, etc building coming back to the Ulta parking lot (can’t believe a beauty supply store just made its way into the BB…TWICE).

Then our typical warm up: Slow Wind Mills, Slow Squats

Catch Me If You Can with a partner and incorporating 10 Carolina Dry Docks and 10 Monkey Humpers when your partner catches you. Make the parking lot lap 3 times. Word to the wise, if you’re partnered with B.O.T., mandate that he jogs or shoot, walks…#speedy.

Circle Up for 7 more reps in cadence of each of the following:

Wide-Arm Merkins

Regular Merkins

Diamond Merkins

Mountain Climbers

Peter Parkers

Parker Peters

Then, mosey to the Old Navy parking lot and line up on a white line

Crab Walk 20 yards, 20 dips, crab walk back, 20 Dips

Repeat

Mosey to the Best Buy parking lot

3 reps each:

Wide-Arm Merkins

Regular Merkins

Diamond Merkins

Burpees

COT

See you at the Invergence tonight and the 1st Convergence tomorrow (Sat) followed by Q-Source.

Honored.

Maximus

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Playing Cards at The Colosseum

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A return to the arena we call The Colosseum; a homecoming if you will. That’s all that was at stake. With the increased Tuesday attendance and the added AO here in September for the Iron PAX Challenge presenting another posting opportunity, 11 other men decided to join me and a deck of cards at the Colosseum this beautiful morning. Fresh off a Labor Day beach trip, I was happy to ensure Jekyll & Hardwood wouldn’t be disappointed. We had a few rookies for the deck of cards but I hope they’ll incorporate this into their Q’s at a future date. While the first 15-20 cards can be manageable, don’t let that fool you. Depending on your choice of exercises, this gem will bite you. And today, I think most of us felt the effects of that bite.

With a request to focus on our time over the next 45mins and a disclaimer, we were off to the basketball hoops. Our warm-up consisted of:

Squats, Moroccan Night Clubs, Wide-Arm Merkins, Flutters, Freddy Mercuries

Run to the 6th light post up the back road followed by:

5 Burpees, 15 Diamond Merkins, 25 LBC’s

Run back to the hoops for the deck of cards.

If you’re one of the 3 people reading this and you’re unfamiliar with how this works, each card value represents a rep count. 2-10 is that number of reps while Jack =11, Queen=12, King=13 and Ace=14.

Diamonds = Burpees

Hearts = Jumping Lunges

Clubs = Merkins

Spades = Dips

I added 3 Jokers for good measure which meant each was worth 15 American Hammers

In total, we completed:

104 Burpees

104 Jumping Lunges

104 Merkins

104 Dips

45 American Hammers

We followed it up with some flutters in varying speed.

And that was it. See, not too bad.

Be present and I look forward to the next time.

Maximus

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Grace

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We had 15 Pax post at the Colosseum today for an intense workout. Italian Job crossed the river from Rock Hill to bless us with his presence. We had FNG L-Train post in full presentation of the Windy City. Two Pax did a pre-ruck and chose hard work over sleep. T-Claps to all for pushing themselves beyond their limits.

The Thang

Mosey to the back parking lot

COP: SSH (10x), IW (10x), HBW (20x), Sumo Squats (15x), Merkins (20x), MCs (15x), WMs (15x), LBCs (20x)

Mosey to the basketball courts and partner up.

Dora (100 Merkins, 200 LBCs, 300 Squats).

Mosey to the front of the school. 

Partner Wheel Barrels to each side of the parking lot (2x), Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)     

Mosey to the bus loop for catch me if you can for 2 laps and 2 burpees at each exchange.

Mosey to the next parking lot.

Moleskin:

We discussed God’s grace today. Each #HIM had a meaningful definition for grace. Long Shanks mentioned that grace is when we receive “God’s blessings, at Jesus’ expense.” 

Shame is the opposite of His grace. Forgive yourself for your mistakes and flaws. Don’t strive for perfection. Instead, commit to making a perfect effort. That’s all anyone can ask of you.

Forgive others. Giving grace to others gives ensure your freedom. Freedom comes from not holding on to grudges. Live free.

Peace,

Deacon

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Bell In The Ring

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On Friday, I had the opportunity to Q The Hive, a Kettle Bell workout that has developed the history of being a great, body-challenging, way to end your work week. Under no circumstances was I going to let that change on my watch. After all, Frat Boy was promising an FNG (welcome Mich Ultra) that he’s been working on for 2yrs. What does this tell you about Frat Boy? Leave it to say, Dog On A Bone.

Once we all circled up in the beginning and dropped our metal bells, the PAX were disclaimed. They were then reminded of the critical mission of F3 and if you’re a little hazy: Plant, Grow and Service small workout groups for men for the invigoration of male community leadership. None of those words are there by accident.

And then, we’re off for a mosey to the other large parking lot then back (sans bells) for a little warming up all in counts of 16:

SSH

Mountain Climbers

Peter Parkers

Parker Peters

SSH

Moroccan Night Clubs

American Hamers

Merkins

Grab your bells (notice the “e”) and report back to our circle. Only now, much larger; roughly 40yds in diameter. I would call out an exercise, we’d do a count of 16 of said exercise, set the bell down, run to the center of the circle, perform 5 burpees, then return to your bell. The running back and forth eventually turned to a jog. Here’s the menu:

Kettle Bell Swings

Left Arm Bicep Curls

Right Arm Bicep Curls

Overhead Lunges (Lunges with KB held overhead – 8ea leg)

Upright Rows

Bent Over Rows – Right Side

Bent Over Rows – Left Side

Tricep Extensions

Overhead Squats (Squats with KB held overhead)

Flutters w/  Press

Big Boy Sit-Ups

Stretch it out with some KB-free SSH’s

Thrusters (with the KB)

Now it was time for a little more cardio training. Lining up on the side of the large parking lot, we did a set of 5-Tier suicides followed by a set of 2-Tier suicides.

Line up for Seal-Team Sit-ups

LBC’s

Hello Dolley’s

Rosalitas

A reminder of the F3 Credo: Never leave a man behind but leave no man where you found him.

A reminder of F3’s 5 core principles: Free of Charge, Open to ALL MEN, Held outdoors-rain or shine, Peer-Led (no professional training), Ends with a C.O.T.

Several announcements which included upcoming events, headlined by the OST 8K for our man, Olive in LKN which by the time you read this, will have already happened. Get involved, Stay involved, and LEAD.

Read YOUR Newsletter.

Until Next Time…It has been my honor to serve

Maximus.

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Bracket buster round 1

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The day after the first round of March Madness had the PAX eager to see what was in front of them. This bracket buster followed the March Madness structure.

64 reps of squats, curls, skull crushers, LBCs, flutters, and one other (this is what happens when you write the backblast late(

run to end of parking lot and back. Rinse and repeat with 32 reps, 16 reps, 8 reps, 4 reps, and 2 reps. Mossy to picnic bench for 20 step ups, LBCs and squats.

COT

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No stinkin’ rain at The Armory!

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Having been in a Thanksgiving hangover after spending most of it on the road, the commitment I had made to Q the Armory on Monday was not even a thought. That is until, I got the DM from JWOW at 2pm on Sunday. Hmmmm…what excuse could I make I instantly thought, and then after further self-evaluation, and no easy way out, I committed to fulfilling my original obligation.

Weather forecast called for a 60% chance of rain. Fortunately, they are almost always wrong, and we got a nice 50 plus degree morning perfect for a KB workout.

All Vets were at the AO, so after a quick disclaimer, off we went.

Warm-up

Mosey (no KB) towards the front of the Church and then back towards the left side. Started with some side shuffles, changing directions, then butt-kickers and finished off with a little carioca ending back at the original launch spot.

SSH- x30

Moroccan- x30

Arm rolls- forward for 10 and then back for ten

Windmill- x15

LSS- x15

Merkins- x10/ hold

 

Recover

 

Mosey to the far-right parking lot when facing the Church.

 

The Thang

How convenient that there are 4 perfectly placed light posts on the side. And with that came the opportunity to complete 3 rounds of exercises, running between light posts. Just in case we were facing rain, I had placed each round of workouts in a special Ziploc. The PAX were impressed…not really.

Round 1

First light post- One arm curls- 20 each

Run to next

Second- Goblet Squats- 20

Run to next

Third- Overhead press- 15 each arm

Run

Fourth- American Hammers- 30

 

Round 2

 

First- Chest press- 20 each arm

Run

Second- Upright rows- 20

Run

Third- Cleans- 10 each

Run

Fourth- Big Boy- 20

Round 3

First- Single arm triceps extensions- 20 each

Run

Second- Straight arm raises- 15

Run

Snatch- 10 each

Run

LBC’s- 25

Run to final post

Partner Up

Time for some Dora

100- KB swings

200- Two-handed Tricep extensions

300- American Hammers

 

Partner one does the exercise while Partner two runs around the outside of the light posts we were just working through.

 

Called an audible partial way through the triceps due to time.  Asked the PAX to get to 150 Tricep extensions and 200 AH. Once completed, work on 100 squats until time.

 

Everyone hit the 100 squats just in time to get back to COT. With A couple minutes left, all PAX on their six for a quick round of Flutters.

 

Recover. With one-minute left I thought it was good timing to touch briefly on our word of the month, which happens also to be my word of the year. Shared with the PAX my struggles and the growth I think I have had over the last year and asked for their thoughts on the meaning to them. Many thanks to the PAX that did. I think vulnerability is a tough word to wrap your head around and even more difficult to exercise as a man. Challenge to all PAX to be especially more vulnerable to your M’s and 2.0’s. It will definitely bring you all closer and hopefully strengthen your relationships as our 2.0’s face their future challenges.

 

COT

Announcements- Xmas Party, Joe Davis, and Xmas Eve Convergence

Prayers-

PAX who are looking for work

Safe returns from the Holidays and for what’s ahead

California victims

Children fighting illnesses

Very appreciative for the PAX who showed up this morning and for the push. Thanks for the opportunity JWOW!

 

Frat Boy Out

 

 

 

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1+1=Terrible Downpainment

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19 Pax descended on Block Party including 3 for Pathfinder for an old school beatdown by YHC and Mash. Little did YHC know when I suggested to Mash that he co-Q with me that it would be his 50th Birthday at Block Party #Respect.

Mash and I have been friends for many years and I already had tons of respect for him. He is a good Christian, Husband and Father coupled with being a military veteran. Our children are the same age so we have lots in common. More importantly, he has demonstrated being a true #HIM since joining the Fort several years ago.

The Thang

Full Disclaimer

Mash on Q – Mosey out

COP – lots of chatter here…I may have been contributing

SSH

Moroccan Night Clubs

Windmills

Merkins x 15 (YEAH!)

Mosey to gravel lot and partner up

Dora 1,2,3

100 Merkins

200 Flutters

300 SSHs

Pusher on Q – Mosey to hill

Bear crawl up hill – #turrible

Dirty McDeuce powered by Halloween Candy

Side Note: Avg American eats 3.4 pounds of candy on Halloween; Candy has calories (duh!); 1 minute of Burpees equals approximately 10 calories;

All exercises IC x 12; Calories are based on “Fun Size” portions

Starburst (40 cals) – Squats

Skittles (63 cals) – LBCs

M&Ms (73 cals) – Wide Arm

Take a lap

Kit Kat (70 cals) – Jumping Lunge

Snickers (80 cals) – Flutters

Twix (80 cals) – Carolina Dry Docks

Take a lap

Reeses Cup (90 cals) – Bomb Jacks

Baby Ruth ( 85 cals) – Freddy Mercury

Butterfinger ( 85 cals) – Diamond Merkins

Take a lap

York Patty ( 50 cals) – Burpees

Crunch ( 60 cals) – Rosalita

Hershey ( 63 cals) – Burpees

Mosey Home

 

Moleskin:

  • Happy #Respect Birthday to Mash
  • Christmas Party on 12/1/18
  • Pre Christmas Drop In on 11/2/18 with Shady at Armor Artis
  • Be a HIM in your community…lots of examples were shared
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