Tag: Fishsticks

Conveyor Belt of Pain 2

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YHC had just spent a stressful weekend in which we threw a birthday party for our eldest at Adventure Air (and the rest deep cleaning our house). They let me jump, and jump I did. So much so that my back was incredibly sore the day before my Q.  That just meant that everyone would need to do some more back stuff with me to help keep me in shape.  Thanks, everyone!

9 PAX gathered in the parking lot of the Armory.  Started out by dragging out the disclaimer while Tesh and River Rat pulled in.  Yet another PAX showed up at the last minute, but I don’t recall who it was..  Went for a quick mosey up the side lot and half way back to wait for… other guy… sigh… and got in a quick 20 SSH and some windmills to get us stretched out.

We then moseyed over to the bells and ran to the far end of the parking lot where some of the toys were arrayed, and chalk was drawn all over.  Stations were set up every 3rd parking space down the line, then at the end, over two rows, and back down the line forming almost three sides of a square.

The stations were as follows.

  1. KB Swings
  2. Upright Row
  3. 3/4″x72″ Black Iron Staff – Tip ups
    1. Holding the staff at least at half way, the more above your hand the harder it is
    2. Let the tip drop to parallel with the ground and use only fingertips and wrist strength to bring it to vertical.
  4. 3/4″x72″ Black Iron Staff – Rotations
    1. Holding the staff straight forward, rotate to the left and right
    2. Speed of rotation controls the work required to slow and reverse direction
  5. Box jumps (20, 24, and 30 inch sides)
  6. 10lb Training  Mace – barbarian swings
    1. Swing the mace to align it with the chest at shoulder height to the left and right, when the arm close to the ball crosses the body, it’s on the bottom.  When it’s on its own side, the top
  7. Kettlebell Pendulum Swings – R
  8. Pendulum Swings -L
  9. Deadlift
  10. Seated chest press
    1. Six on the ground, legs straight out, torso leaned slightly back
    2. Chest press while leaning back with legs not leaving the ground
  11. Standard Kettlebell Row

Timing:
There is always a traveling PAX. Two PAX started at station 11 (Chicken Hawk and Shin Guard).  Chicken Hawk spent about 10 seconds doing rows and ran with his bell down the parking lot, turned 90 degrees and ran to station one.  Each PAX was to bear crawl with the bell to the next station, however after one round it was apparent that the timer was going to kill our ability to hit all the stations multiple times.  Changed it to a quick walk.

After the first complete round, we met in the middle and did about a minute of broga to stretch out the back and went back to the conveyor.  We made it half way through the second round before time was up and it was a quick mosey back to COT for announcements and prayer.

Everyone worked hard.  Everyone got better.

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Q Group at Pantheon

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6 PAX took the DRP and headed to Pantheon, unknowingly that the Q was non-existent.  No worries, 3 of us said we go it and Group Q was made.

YHC had the warm up. The Thang:

Big Lap to COP

SSH X 25

Merkins X 10

IW X 20

Moroccan Night Clubs X 20

Squats X 20

Mountain Climbers X 20

6 count Burpees X 10

Hand off the FishSticks, run to back of school to bb court.

Bear Crawl 5, 5 merkins – length of the court

Lunges 5, 10 Squats – length of the court

Crab Walk 5, 10 LBCs –  length of court

Crawl Bear 5, 5 Carolina Dry Docks – length of court

Wall sits with over head hand claps to 40

Hand Off to Corn Hole for last 15 minutes, mosey to play ground

Swing Crunches X 20, step ups each leg X 20, 5 pull ups or 10 modified

Swing Crunches X 10, step ups each leg X 10, 5 pull ups or 10 modified

Run back to COT, had 4 minutes of Mary

COT

Naked Moleskin – Welcome Dennis the Menace FNG.  Prayers for safe travels this week for M’s and 2.0 travelling alone. Prayers for sleep, less anxiety for the PAX.

FunHouse

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Can I get a taxi, Uber, or Lyft?

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17 men and 1 2.0 came prepared for the workout. Lots of smiling faces, not knowing what was in store for the next hour. After the disclaimer, we jogged down to the fire station and back to the parking lot.

COP
SSHs x 20
Imperial Walkers x 15
Wind Mills x 10
Plank Stretches
Merkins x 5
Plank Jacks x 10
Peter Parker x 10
Parker Peter x 10

Next, we moseyed to the field for partner exercises called Hora(Dora’s evil cousin) 2-3-4. Similar to Dora 1-2-3 except the count for each exercise was 200, 300, 400 and the movements would be a bit more complicated that simply running back and forth.

Exercise 1: 200 Merkins
Movement: Lunges to the lightpole and run back
Exercise 2: 300 Squats
Movement: Burpee broad jumps to lightpole and back
Exercise 3: 400 LBCs
Movement: Inch worm merkins to lightpole and back

Lots of grumbling and mumble chatter. The first half was complete. The baton was passed to Maximus. Good luck everyone.

In the outfield, we circled up for two sets of exercises:

10 J-Lo’s (A generational reference was made by substituting J-Lo with Barbara Streisand. I had to google her…No compare to Jenny from the block)
10 very slow flutters

Next, we partnered up with like speed for 7’s on “the Hill”. We began with Jumping Lunges (6) at the top and Caroline Dry Docks (1) at the bottom. NUR (backwards run) back up the hill and jogged to the outfield. We lined up on the chalk line for the following exercises:

5 Staggered Merkins on each side followed by a sprint to the other end of the field.
10 Jump Squats and sprint back.
10 J-Lo’s and sprint back

End of workout, mosey to COT.

Great job by all. Uber brought his 2.0 to the workout. Likes to ski, dad is Uber. We named him Lyft. He was full of energy and smiled the whole time.

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Alcatraz HIIT & Strength beatdown

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Cobains on the delay. #Life

We had a hearty crew Saturday morning.  Lots of chatter in the Twittersvere for Tesh?Jekyll Q drawing Pax from across the river and inspiring Fishsticks to bring a #kotter and an #FNG.  Well done!

HIIT:

Disclaimer then we took off for a lap ’round Runde stopping for a brief painstation to let Dolly Dogwalker go by.  Must be crazy to have 14 men run up on you so we gave some space.  Pouring into the field at the open gate we started with a circle of pain and the usual suspects of exercises in cadence.  Feeling the need to keep up my portion of the HIIT on the line we went for sprint run and and nur (backward run).  70%, 80%, 90%,100%.

Moved to the next field and put partner 1 on the line and partner 2 on the wall.

  • P1: Bearcrawl to second base run to baseball fence, hop the fence then run up hill to finish with 5 bombjacks.  Down the hill, hop the fence, AYG back to line.
  • P2: Round the world squat jumps.

Repeat 3 times with P2 doing Carolina Dry Docks then Wall sits.

Hand off to Tesh for Strength.

First exercise was to max out our push pull muscles.

Pulling is first.  Circle up shoulder to shoulder.  Every other man does an about face and puts his 6 on the ground so that his shoulders are between two PAXs feet.  The standing PAX now reach down as if they are going to help a brother up, but instead, we are going to use this as a no-equipment upright row.

All PAX lift up on the Q’s command and let down on command.  Q does this until he sees around half the PAX struggling to lift.  Swap positions and repeat.  (This may sound like a rest for the guys laying down being lifted, but you still have to keep most everything engaged so it’s not.  It’s more of an isometric hold)
Pushing is next.  You can’t do much better than the merkin.  But i wanted low rep, higher volume.  So to achieve this, the sprinkler head merkin puts more load on one arm.  (It’s a typewriter merkin without swaping sides.)  So one are goes out wide and stays straight wile the other does all the pushing (4 count to 3 both sides). Then regular merkins (4 count to 10).
Do this superset 3 times.  (I modified the pushups for some other challenges, but you’ll have to ask someone that was there… blame Walker.)
Next were some grip strength, because I think almost every man lacks in this department (it’s hard to train and doesn’t give you anything sexy to show off).  Mosey to the playground for deadhangs.  Split into two groups, one does peoples chair / Al Gore while the other group deadhangs.  Four rounds of 1 min.
Mosey to parking lot for Lt Dan.  I always associate this exercise with Jekyll for some reason, and he didn’t do it so I felt obligated.  And it’s a great exercise.  Dry dock/merkin breaks after rounds 5, 7 and 9.
And finally American Hammers till time.
NMM-
Great to have Bon Jovi who is back after a couple of years and hinted at a name change.  During the course of the workout his options became clear and ultimately stayed with Bon Jovi.  smart move.
Welcome Paper Jam from Rochester New York home of Xerox.  Today is but your first day!
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Blown tire = Bullpen

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Lets just put this out there.  I was HURTIN.  The Murph did me in like no one’s business.  Shoulders, arms, no extension.  The bed was calling.  Obligation as a PAX and as a site Q made my decision for me.  Have to do the hard thing.  Reborn has been on schedule for months and I got a call at 4:30 saying his tire had blown.  No problem.

Pulling into The Coloseeum there were already a large group of men gathering waiting.  With nothing prepared, I decided shared leadership was the key today.

Maximus: COP

Jekyll: 16s on the track.  Carolina Dry Docks and Jumping Lunges at each corner of track.  15/1, 14/2, 13/3….1/15.

Dungaree: Wall Muscle ups, BTTW

MacGuyver: Wall sits into merkins back into Wall sits (#crowdpleaser)

Gekko: Street lights.  AYG to next to pole 2, mosey to pole 3, AYG to pole 4. repeato until 10th pole

Walker: Cant remember but probably Merkins

Jekyll: Mary

all were completely smoked.  Always great to have the high energy and expectation from Walker.  He really drives me to be better and do better.  Unwavering principled man.

We finished up and met up with Ruckers and Pathfinders.

Aye!

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Respectable Q at Alcatraz

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A beautiful morning at Alcatraz and the Pax began to gather for a beatdown by 2 respectable Qs with YHC and Bolt.  Circle up disclaimer was given and YHC took the 1st half and lead the group out on a warm up mosey.

COP – SSH, Hillbilly walker, Low Slow Squat, Mountain Climber, CDD, Peter Parkers, Downward to Honeymooner(x3) – Mosey to the Pull up bars

At the Pull up bars I shared how we would spend the rest of my allotted time- A few rounds of Cindy Round 1 – run to the bottom of the terrible hill then back to the pull-up bars for  5 pull-ups, 10 Merkins, 15 Dips, 20 4 count flutters.  Round 2 – Run around the park same workout. Round 3 back to the bottom of the hill and same workout.  After 3 rounds we were all sufficiently smoked and ready for Bolt to take over.

Bolt had mercy on us and we walked  back to the parking lot where he gave his instructions.  4 stations around the park Station 1 paver curls and 5 Burpees, Station 2 Jump Squats and 5 Burpees, Station 3 Bombjacks 5 Burpees, Station 4 10 Burpees, sprint back to Station 1.  Rinse and Repeat.  With the remaining time we circled up for some interesting and challenging ab work as only Bolt could bring.

To COT – Prayers requested and given.  A great morning, and a great group of PAX

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A Hive workout with no SSH’s or Swings?!? It’s true.

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17 #HIMs decided to follow the tweet of Band Camp (or decided on their own) and came out on a reasonably pleasant morning to lift and put down objects of varying weight numerous times.  YHC was honored to get the call (it’s always a privilege to lead – more on that later) and learned the night before that the deck of cards had not made its way to the Hive in some months.  Seemed as reasonable a time as any to bring them back.  So I did.  After the disclaimers were given and the traditional check for FNG’s came up empty this time around, we were off.

We moseyed with bells to another area of the parking lot (minimal running today – it is a kettle bell workout) and circled up for COP, which consisted of the following (yes – there were no side straddle hops, believe it or not):

Moroccan Night Clubs X 20 I/C – holding arms out after completion

Little arm circles  X 10 forward and backward keeping them held out in between and after

Overhead claps X 10 – after completion, arms at ease which were now warmed up for what was to follow

Imperial walkers X 15 IC

Low Slow squats X 20 (another precursor for future exercise)

Mosey with bells to the East side of the lot for the main event:  Out comes the deck

Spades = Goblet Squats, Clubs = Upright rows, Diamonds = Skull Crushers, Hearts = Hammer Curls

YHC was pleased by the mumble chatter and simultaneous effort and the PAX delivered so well, we made it through 1 deck and 1/2 way through a second time.  Upon completion of the first deck (which happened faster than anticipated due to efficient PAX), YHC was asked if a sermon was to be given.  When silence ensued in response, YHC smiled and promptly requested the PAX to sprint to the West end of the lot as fast as possible then mosey back – all obliged.  Following a few 10 counts and one round of 10 burpees (just because),  T-Square had to choose between one of two piles of cards as YHC had split the deck of cards in 1/2.  He chose the pile that ended up having a disproportionate amount of face cards – much to the pleasure of the PAX.  Mumble chatter increased as consecutive suits were drawn on multiple occasions citing a few accusations of a rigged deck and flush draws (fake news).  Nonetheless, all got better.

With 5 minutes to go, we moseyed to COT with bells in hand for…….a little ab work – but just a little:

All exercises were with bells and double-count:  flutters with the press IC x 20, LBC’s IC x 10, Hello Dollys IC x 10 and Rosalitas IC x 10.  This took us to 5:59:30.  A body destroyer was called, then a 10-count delivered from Trucker and lo and behold, 6:00 was upon us and the time came for COT and BOM.

Announcements – Convergence on May 24 at Harris Teeter Baxter – all 4 workout options available – KB, Ruck, Run, Boot Camp with 3rd F at Eternal Shack (behind Zaxby’s) following.

May 21 – one year anniversary W/O to honor Badger and his legacy at Golden Corral.  Wear red to honor.  Decibel on Q and Badger’s oldest 2.0 will be in attendance.

Read your newsletter.

Prayers – for teachers, for families, for our 2.0’s finishing school, for Mom’s – especially this weekend and for those working through strained maternal relationships, especially on this weekend.  Be a light to someone when you’re called – you never know what someone is gong through – No OYO.

NMM – YHC had stated in the past that serving in any position of leadership is a privilege.  No matter the opportunity, when called to lead a group of #HIMs, it should be taken as the blessing and opportunity it is meant to be.  And one of the greatest gifts we can pass on to one another through leading is the gift of sharpening, strengthening and honing ourselves – physically, mentally and spiritually.   To Band Camp, my sincere thanks for the opportunity to get out in front of such a strong group of #HIM’s this morning.  Every man gathered today made YHC better and, for that, I extend my thanks and gratitude.

Honored to serve,

Cyclops

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EMOM to close out AKA at Golden Coral

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We had 19 at Golden Coral to close out AKA. I was honored that Lutefisk gave me the opportunity to close out AKA and I did not want to disappoint. So here it is:

We started with a 1 mile journey around Golden Coral stopping every 1/4 mile for 15 merkins. (Crowd pleaser).

We finished up at the fire station for a quick warm-up before we got to the thang. I dont remember completely but it was quick. I think it included some windmills and weed pullers.

Then we got to the THANG:

I planned a little EMOM (Every Minute On the Minute). Each Pax had 1 minute to complete 20 burpees, then 1 minute to complete 20 crunchy frogs then 1 to get down the hill and back before we started over. We did this rotation until 15 minutes were up. The goal was to finish as many of the reps as you could or push yourself to whatever number was achievable in the 1 minute.

With enough time remaining, we started another EMOM, switching the burpees and crunchy frogs for jump squats and CDDs.

With only 2 minutes to spare we ran back to COT.

Thanks to Lutefisk for the opportunity to lead and to all the Pax for putting up with my craziness.

Until next time, back to the hunt…

 

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Q2 2019 PFT @ The Coop!

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2019 quarterly PFT at the Coop was on schedule for day 21 of Ass Kickin’ April!  17 PAX came out to see progress that has been made since Q1 of 2019.  We had 8 repeats and 9 new comers.

The Thang

Warm up – Lap, COP with SSH, Squats, IW, Moroccan Night Clubs,  6 count burpees. Mosey to Pull Up bars.

PFT – 1 minute: Pull Up, Big Boy Sit Ups, Merkins.  The 1 mile run.  We did this.  Here is the output.

2019-Q1 2019-Q2
Name Pull Ups Sit Ups Push Ups 1 Mile Run Pull Ups Sit Ups Push Ups 1 Mile Run
FunHouse 5 45 37 6:40 6 41 45 6:04
Sk8orDie 5 39 37 DNP
DarkHelmet 22 42 64 7:21 26 44 63 7:10
Kaiser 15 22 61 7:38
SugarBug 3 29 36 8:41
Esso 12 38 43 8:25 14 42 53 7:28
Sasquatch 24 54 64 DNP
ChickenHawk 25 43 60 7:37
Wegmans 1 26 24 8:54
Husky 13 45 52 7:34
PunchList 12 39 33 6:48 17 46 48 6:33
DirtyHarry 5 50 50 7:28 12 53 61 DNP
Youts 18 44 51 8:49 26 48 64 8:34
Slash 8 26 31 8:45 9 27 44 7:42
Xray 3 12 25 9:15
Chunck 2 32 20 8:32
Tinsel 22 38 36 8:43 25 43 45 DNP
DD 18 25 54 6:35
Nasa 14 42 41 7:12
Harry Carey 12 32 37 5:58
Geronimo 23 43 40 6:45
Shady 37 44 44 7:03
Hardwood 19 26 51 9:17
FishSticks 11 56 52 6:22
Barry Manilow Present

FunHouseNaked Moleskin:  Looking at the 8 repeat PAX, all got BETTER!  Imagine that.  Continue to take the DRP, you get better.  Either if is all running, Bootcamping, Rucking, etc.  Keep posting and you get better! I have data and a spreadsheet to prove it! #WesaelShakerDolphin?

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6 years, God only knows where I might have been….

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6 years ago YHC rang the bell for the first time with a handful of rag tag HIM’s. There were 3 workouts, total, in The Fort. A lot has changed!  YHC was blessed enough to be able to come to Block Party and Q on a day that has changed my life.  32 other PAX joined YHC in the gloom for some fun for Day 20 for Ass Kickn’ April Y2!

The Thang:

Long loop around WEP

COP

SSH X 50, Squats X 25, IW X 20, Mountain Climbers X 25, Plank Jacks X 25, Slow Sumo Squats X 25, 6 count Burpees w/ hand clap X 10, SSH X 10 – Mosey to playground

DORA 1-2-3

Partner up, 100 Merkins, 200 Squats, 300 LBCs. Go.

Huddle Up

Got the PAX together to briefly talk about what F3 has done for me.  I had initially thought that F3 would always be a physical challenge, and it is, but I would never have guessed how much the 2nd and 3rd F’s would come into play.  Having 32 other men show up at 0515 to work out under my lead, shows exactly what F3 is all about.  Supporting your F3 brother celebrate a special, life changing day by doing burpees and dodging fire ants.  The 1st F is the magnet, always pulling you in.  The 2nd F is the glue, keeping you connected and active.  The 3rd F is the dynamite, serving others, putting yourself 3rd and sharing this crazy thing F3 to all men around you. Off to the hill for Jacob’s Ladder.

Jacob’s Ladder – 8’s – 1 Burpee at top and 7 Bomb Jacks at Bottom. Add, subtract, flippy flop, you know the drill.

Off to COT, but lets do some more while we count down to 0600.  30 seconds of Mountain Climbers, Plank, burpees….. Saved by the Bell. Done.

Great Tuesday morning.  So humbled and blessed with the HUGE turnout this morning.  I couldn’t be more excited about being a part of F3!

FunHouse

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