Tag: Fish Sticks

16 for minutes at The Ranch

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15 PAX joined YHC this morning for minutes at the Ranch. I wanted to try something a little different which can be a challenge but thankfully, all were willing to test it out. It was touch and go with ShopVac and Nature Boy at the start but fortunately, they decided to stay with us.

Here’s the deal. One exercise for 1 minute followed by a 10 second rest. Then an exercise for 1 minute followed by a 10 second rest. We did that from 0515-0600. The exercises are listed below but know that there is a 10 second rest between each.

Side Straddle Hops
Windmills
Jog
Squats
Calf Raises
Run
Peter Parkers
Parker Peters
Run
Carolina Dry Dock
Air Press
Run
Left side lunge
Right side lunch
Run
Box Cutters
Freddie Mercury
Run
Wide-Arm Merkins
Overhead Claps
Run
Jump Squats
Squats while on the balls of your feets
Run
X’s & O’s
Flutters
Run
Diamond Merkins
Bent over rows
Run
Reverse Lunges
Run
Plank
Run
LBC’s

Back to COT

Simple yet hopefully the PAX found it effective.

Until next time.
SYITG

Maximus

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Get Some at GC

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Coming off the Bert on Monday at Honey Badger, I knew I didn’t want to give in and do what my body wanted me to do (ie. stay away from merkins and squats), so I did the opposite.  The results were pretty gnarly.

Did a quick mosey around the Teeter parking lot, but did the widest perimeter possible while staying within the shopping center.  I told the pax that this particular lap is what we’ll be doing in between exercises…about a 0.30 mile loop.

First stop –

15 merkins, 15 diamond merkins.  Do it 4 times.  This seemed more logical when I drew it up.  The moans coming out of Slow Jamz was epic / a little concerning.  120 merkins later, we all took that lap and ran without the use of our arms / chest..

15 squats, 15 lunges.  Do it 4 times over.  120 leg reps didn’t feel good on the next lap we did.

15 LBC’s / 15 freddies…x 4 times.  Woof, then lap.

15 bomb jacks, sprint the parking lot length.  Do it 4 times.

From there, we’re moseyed over to the apartments behind Teeter where we started at the first roundabout and I gave the pax the instructions for what i call 21’s.  Starting in that central location, we do 7 reps of an exercise, run up the hill back to the entrance of Teeter (by Red Bowl) and do 14 of the same exercise, then run back, pass the central point and run down to the water fountain, and do 21 reps of the same exercise.  Quick 42 reps of each, and about 0.5 miles of distance with plenty of uphill.

Seal jacks x 7, run, x 14, run, x 21, run.
High knees x 7, run, x 14, run, x 21, run
Squats x 7, run x 14, run, x 21, run
Burpees (I waited until the very end to throw some of these at the pax) x 7, run, x 14, running low on time so ran to COT and did burpees until 6am (most got in about 5-8 to finish).

I always say, keep it simple, and that’s what we did.  Covered 2.8 miles and about 600 reps – 120 merkins, 120 squats / lunges, 120 LBC / freddies, 60 bomb jacks, 42 seal jacks, 42 high knees, 42 more squats and about 30 burpees.  Not a bad day at the office right there.

Ruckers made their way back and we closed out in prayer – school (our kids, teachers, admin), marriages, sickness / recovery, loss of a home, and praise for our health.

Thanks Luda for the call to lead – always love coming to the Corral.  Don’t ever hesitate to schedule me now that I’m over the bridge – happy to lead these great Fort guys.

Cha Ching

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Big Words & Others’ Plans

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15 PAX in the gloom at Pantheon for a workout featuring some big words and other people’s plans. A Backdraft WOD from the stricter quarantine period and 38 Special’s from All the Yogging

Warm-Up
– SSH x21
– Moroccan Night Club x15
– Yoga sequence
– Merkins x10
– Shoulder Taps x10
-Did the first round of the Thang as PAX still considering it the warmup.

The Thang

See above. Modified the the reps so we hit the full numbers after 10 stations and right at 0600. On the second loop, we had to reverse course to station 3 and then finished at station 1 for time.

NMM:

The school exterior has new modifications for entrance and exits to keep kids physically distanced as the start of school is right around the corner. YHC has been thinking a lot about failure and how to encourage better failure and better growth. If the Chapel HIll experiment is any indication, the best laid plans of mice and men for returning to school during COVID-19 will fail. How will the PAX of The Fort respond for our families, our schools, and our community?

We’ve all failed in our lives and I pray we can use failure to make things better.

COT

Lots of praises for good things: children’s athletic success, marriage length, parental birthdays, grant awards. Prayers to remember the good during our moments of tribulation.

—

Band Camp Dismissed

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Lead, Then Get Out of the Way

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A month ago Lutefisk reached out for me to Q today and I said yes.  Thinking to myself, that will give me plenty of time to get my sorry butt somewhat back in shape.  Well, that didn’t happen so had to figure out how to lead, without leading.   Thus U vs U was my only option.
Disclaimer
FNG Alex (Soft Tail)
Mosey to Domino’s
    Mtn Climbers (10), Carolina Dry Docks (10), Hello Dollies (10), Lunges (10)
Mosey to Dogtopia
    Side Straddle Hops (54 of course), Merkins (10), LBC’s (10), Squats (10)
Mosey to back of Dollar Tree
    Peter Parkers (10), Plank Punches (10), Freddie Mercuries (10), Monkey Humpers (10)
Mosey to Express Lube wall
    Parker Peters (10), Dips (10), Box Cutters (10), Step-Ups (10-each leg)
Mosey to Walgreen’s Drive Through – Now the U vs U part
    Run Lap around Building(s) –  10 Merkins
    Run Lap around Building(s) –  10 Merkins, 10- Carolina Dry Docks
    Run Lap around Building(s) –  10 Merkins, 10- Carolina Dry Docks, 10 Wide Arm Merkins
    Run Lap around Building(s) –  10 Merkins, 10- Carolina Dry Docks, 10 Wide Arm Merkins, 10 Diamond Merkins
    Run Lap around Building(s) –  10 Merkins, 10- Carolina Dry Docks, 10 Wide Arm Merkins, 10 Diamond Merkins, 10 Hand Release Merkins
    Some folks did an extra lap (because they can)
Round Two
    Run Lap around Building(s) –  10 Bomb Jacks
    Run Lap around Building(s) –  10 Bomb Jacks, 10- Side Straddle Hops
    Run Lap around Building(s) –  10 Bomb Jacks, 10- Side Straddle Hops, 10 Burpees
    Run Lap around Building(s) –  10 Bomb Jacks, 10- Side Straddle Hops, 10 Burpees, 10 Mountain Climbers ( I think this is as far as anyone got)
    Was an option to substitute Ab exercises but in true F3 fashion peer pressure prevented any of that non-sense.
Always honored and humbled to Q.  Was great to see a lot of faces, haven’t seen in while.  Appreciate the Lake Wylie boys getting up soooo early to make the trek across the pond, but stop your moaning already (Witch Hunt).
Pax: Bones, Witch Hunt, O’Reilly, Royal, Wild Thing, Slap shot, Oscar the grouch, Tesla, Long Duck, Olaf, Shop Vac, Nature boy, Cha Ching, Change Order, Fish Sticks, Duck Dynasty, Stang, Grass Knoll, Lutefisk, White Lightening, Half Shell, Cyclopes, Trucker, Zoo-lander, FNG (Soft Tail), Cake Boss
Cornhole Out
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True Americans

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It’s hot outside, guys. 74 and humid at 0615 as YHC rolled up.

 

I saw a few PAX conversing and heard there were pull ups being done. How did I know that Trucker would be there talking about how many pull ups he could do? Maybe just a hunch. It was good to see a few guys starting off with a little bit of acceleration prior to the Weinke. The clock struck 0630 and YHC took the reins for the first half of the morning.

NO warmup/COP.

Short Mosey down Windward, right at Anchorage Community

Quadzilla in Anchorage Neighborhood

Down the hill to the white brick mailbox and back to the entrance x 5

Mosey back to Runde

 

Squatzilla – Parking Lot

3 space lunge walk, 10 squats. Mosey back.

6 space lunge walk, 20 squats. Mosey back.

9 space lunge walk, 30 squats. Mosey back.

12 space lunge walk, 40 squats. Mosey back.

15 space lunge walk, 50 squats. Mosey back.

 

Ass Webbs

1:4 Squats/Squat Pulses, 2:8, 3:12 and so forth to 7:28 before YHC’s 30 minute portion was up. You guys got lucky. 

 

Italian Job Takes the Helm

Mosey over to baseball field – it was at this point IJ decided to do what YHC didn’t do – bring a message. Today we were honoring Sunshine – as it was his last post prior to reporting to Parris Island by way of the Four Seasons… we as Americans are able to choose what we want to do, we can choose to sit back and mail it in, or we can bring it and push hard for this workout. Likewise, in our life we are able to sit back and coast (typically leading to much deceleration), or move forward and push ourselves to better our families and communities. So the next iteration was to honor America and Sunshine’s call to serve.

 

All American Elevens – foul pole to foul pole

True Americans / American Hammers. This one took quite some time, and was rather difficult. Thanks for the push, IJ.

 

Mosey back to parking lot

Ab Lab – 

(15 IC) Boxcutters, Flutters, Pretzel Crunch

Last two minutes: 10 Eskimo Merkins to close it out

 

What a workout! It was great being able to talk to Kaiser during most of the second half. That dude is a #HIM and always has a great insight into the Word and the world. The mumble chatter was also very pleasing today.

 

Announcements: YHC can’t remember!

Prayers/Praises:

Cash – he is self sufficient right now but it could be soon that hospice care begins. Pray for the Lord to heal him.

Sunshine is reporting for duty to the USMC next week. Pray for him as he leads through bootcamp with the principles he has picked up at F3. Pray for Funhouse and his family as they part ways – that the void not be seen as a loss but as an opportunity for Funhouse’s arrow from his quiver go out into the world and change it.

Families – that our concentrica truly knows our heart is with them. We as dads tend to be a little hard shelled in that our kids may not know how we rely on the Lord and have faith. If we can soften our hearts and allow our children in to see how much we love the Lord, it will ultimately help them in their faith.

Pray for strength for YHC, for I am but a weak man.

Unspoken prayers.

 

Trucker, thanks for the privilege to lead such a fine group of men alongside the #HIM that is Italian Job.

 

Punch List out.

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11

Q-School at The Hive

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13 in the gloom for a KB edition of Q school. We split the Q four ways with all #TheHive Site-Qs.

Uhaul
there was dynamic stretching… And there was a playlist

Longshanks
***(cickets)***

Tesh
Core: Instruction on how to perform a more effective Peter Parker that stretches your hips and taxes your core.

Your core muscles are exercised to a greater extent when combined in a muscle chain with whole body movements or statics. Asymmetric lifts require you to maintain a solid core in order to maintain control through the movement. PSA, don’t do targeted ab exercises then full body movements. If your abs are tired, your body will recruit other muscles to compensate, and injuries are much more likely to happen.

Next is Jack Webbs but with 1 Snatch x 2 Overhead Squats (per arm) up to 5.

Break after sets 2 and 4:
1st break: Plank exercises, southern gentlemen (single arm merkin if you got it), northern aggressor (single arm merkin). Typewriter merkins.
2nd break: Hammer toe – In plank with feet shoulder width apart, draw a box with your right foot, tapping each corner (up, out, down, back) 4count x10 each leg

Last is the single leg deadlift. Remember, left leg is more balanced to hold the weight in your left hand.

Include some balance exercises in a workout to improve the performance of your central nervous system. It will also help you recruit more muscle cells when you want to go heavy…

Band Camp
Advisory about Kettlebell workouts.
Guys choose to show up to a KB AO for lots of reasons. Be mindful of these reasons when planning a workout. Often PAX wanting less mileage (injury, heavy running that week, etc.) will choose a KB AO. If you integrate running, choose a lap or area that is easy to modify. If you do a lap, it’s simple enough for PAX modify by cutting the lap short or altering the route.

We did a lap around the parking lot stopping in on the 3rd turn.

Suggestion about planning a message into the way you structure the workout. Being ready for the unexpected, like thinking there will be a continued plank exercise but the Q says follow me and gets up running backward the loop you started.

Some talk of counting in cadence and the procedure

  • Next exercise is:
  • Exercise positions–>MOVE
  • In cadence
  • EXERCISE
  • 1, 2, 3, __

Scalp has never Qed (the man is super-fit…Site Qs get this guy on the schedule!). He came in and called some merkins.

Some manmakers to finish out

Discussion of Qing with an FNG present and how the naming works. Sometimes naming is a huge part of what helps a guy come back or prevents him from ever posting again. It isn’t often about the name itself, but the process. Be willing to lean on the guy who EHed a FNG before COT about name ideas.

Post-workout:

Slapshot got his Laces In shovel flag back in a burpee race with Tesh, himself, and YHC.
Tesh uses a modified wide-leg burpee which may cause the Louisville PAX some grief, but he is undeniable in speed and determination. Shady-level “fun” was had!

Thanks to Esso for stringing this Q-school together.

-Band Camp dismissed

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DIY DORA + Hill Repeats

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This was YHC’s second Q at MP – and what a joy it was. I scanned through all *cough* ten *cough* of the back blasts to ensure the weinke was worth the price of admission.

As the HIM rolled in, the clock struck 0513 and we headed to the flag to say the pledge of allegiance. 

0514: Disclaimer, quick run down of the warm up lap and a hint at the plan for the day. 

And we’re off.

.55 mile loop at a 6:45 pace up Main St, left on Clebourne, left on 160, back to the gravel lot for a quick few movements.

 

Dynamic Warm Up

Karaoke in Gravel Lot, facing 160 out and back

Side Shuffle in Gravel Lot, facing 160 out and back

Butt Kickers

Circled up for Wind Mills in the paved lot.

It was at this moment that the bat flippers thought I wouldn’t get the required mileage due to the stop for the wind mills. I enjoyed their words and snickered on the inside as we prepped to head out.

 

Weinke

The weinke was to be simple, but effective; a DIY DORA, if you will.

Start at the base of Massey St and mosey up to the end of the Sisk Memorial Church Parking Lot

Upon arriving at the end of the lot each PAX was to do the following:

10 Merkins

20 Squats

30 LBCs

Mosey back down the hill, rinse and repeat ten times to total 100-200-300.

After that first lap, it got awfully quiet. As we passed each other, like ships in the night, each PAX put in the work necessary to conquer “Hill One.” Esso did give me a good laugh. At one point he and I passed and he whispered “I hate you right now.” 100% worth it.

Fish Sticks, Long Duck, Maximus, and Gears led the pack as the rest of us hobbled behind. I am sad to say that nobody completed the full 10 rounds, though a few hard hitters made it 9. 

As quickly as it started, it ended, and we ran back to COT across 160. 3.9 miles total.

 

Naked Man Moleskine

This weinke, again, was simple yet effective. YHC has been attending Sweep The Leg and the hills have been my downfall. My goal today was to target a weakness and attack it, in the hopes to become better. That is the life we as leaders must live, or else we will become stagnant and fail. 

We should have this perspective with our faith as well. I think of Paul’s words in 1 Corinthians 9:26-27.

26 Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air. 27 No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.

This is the way we must live out our faith. For if we run aimlessly and without plan, the enemy will overtake us. Take some time today to focus on your current path and what trajectory you are on – intentional or unintentional. 

 

Thanks, Shanks, for the fun times today.

Punch List out. 

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