Tag: Fishsticks

Varsity 12.04.20

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Seven men attended the Varsity workout on Friday.  We began with a few warm-up exercises (SSHs, IWs, WMs, MNCs) before the main event.

Next, we made our way over to the pull-up bars.  Earlier in the morning, I wrote the exercise routines on the pavement using chalk.  The problem, it was dark and my writing was a little sloppy.  I spent a couple minutes going over the routine.  One exercise at the pull up bars, run to the stop sign for the next two exercises, up the hill for the next two exercises, and back down to the pull up bars for the next round.

Round 1:  Bar – Jump Grabs ; Stop sign – Lunges, Monkey Humpers; Top – Squats, Calf Raises

Round 2:  Bar – Toe Touches ; Stop sign – LBCs, Flutters; Top – American Hammers, Hello Dollies

Round 3:  Bar – Pull-ups ; Stop sign – Merkins, Shoulder Taps; Top – Dips, Carolina Dry Docks

Rinse and Repeat

Rounds 1 – 3, rep count:  Bar – 5; Stop sign – 10; Top – 10

Rounds 4 – 6, rep count :  Bar – 10; Stop sign – 20; Top – 20

Rounds 7 – 9, rep count:  Bar – 15; Stop sign – 30; Top – 30

Great conversation and encouragement by all.

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Laces IN 12.03.20

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It was a cold morning, a bit warmer than yesterday but not much.  Ten men braved the cold weather most bundled up in their winter gear.  After the disclaimer, we made our way over to the band parking lot.

We began warm-ups with a different twist.  Cadence exercises (SSHs, Imperial Walkers, Windmills, Plank Stretches) in the end zone, jog to the other end zone for the next exercise.  Next, we did a series of exercises at each 10 yard mark between the end zones.

Movement                                            Exercise

Lunge walk                                         Squat (10)

Bear Crawl                                          Merkin (5)

             Crab Walk                                           LBCs (10)

NUR (Run Backwards)                   Flutters (10)

Backwards Bear Crawl                  Carolina Dry Docks (5)

 

After we completed the main event, I had a little fun with the Pax asking a few of them to guess a number between 1 – 10.  A wrong guess, required burpees.  Similar to the Casino that Clark and Cousin Eddie went to in Vegas Vacation, there was no right answer.  We ended up with 20 burpees.

We headed back to COT, sprinting between the light poles in the main parking lot.

Great job..I appreciate the crowd on a cold morning.

 

 

 

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11/20/2020 – Mettle Forger – *POWER*

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A power workout is one where strength is used at high velocity.

Warmup – 10 each of:

  • Parking Lot Mosey,
  • Morrocan Nightclubs,
  • Low slow squat jumps,
  • Merkin Side Planks

The Thang – a superset of two exercises for 3 rounds at 30 secs, 45 secs and 1 minute.

Round 1 Round 2 Round 3 Round 4
Exercise Half Squat Shldr Press Launch Spartan Cake Crunch Throw Full Squat SandKettle Launch Half Squate SB Rev Launch
Weight 50 lb sandbag 40 lb sandcake 40 lb kettlebell 20 lb sandbag
SuperSet Crab Toe Touch Burpees Wrestler Sitout Bombjacks

Announcements:

  • F3 Christmas Party,
  • Sugar Daddy Mount Mitchell Ruck Event,
  • Thanksgiving Convergence

Prayers/Praises:

  • Guidance for siblings in life recovery,
  • Guidance and Wisdom for Scientists, Doctors, and Researchers finding a cure and vaccine for Covid19
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Rally-X

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Five men showed up for the workout this morning.  Jester crossed the river to join us in some morning fun.  Before we started, I mentioned to the Pax that I enjoyed playing video games as a kid.  The phrase “Is that a roll of quarters or are you happy to see me?” was a common jab at the arcade.  One of my favorite games was Rally-X.  The goal of the game was to collect flags by driving your car around a maze while being chased by other cars.  The car was equipped with a smoke screen so you could crop dust the chasing cars.  I had planned the workout to be similar to this video game..less the crop dusting.

The morning route was mostly around the school, each stop we did the same exercises (5 burpees, 10 merkins, and 15 squats).  The stops were as follows:

  1.  Middle school faculty parking lot
  2. Football field parking lot
  3. Last light post at back entrance
  4. Basketball courts
  5. Elementary school faculty parking lot
  6. South State Bank
  7. First Watch (lap around parking lot)
  8. First Watch

We covered around 4.3 miles this morning, 40 burpees, 80 merkins, 120 squats, and alot of great mumble chatter.

 

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MilkShake 11.07.20

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Four pax showed up for my first Milkshake Q.  I didn’t know what to expect so I was going to make it up as we go.

We moseyed over to Walter Eiisha Park to the playground for a few rounds of pull-ups.  I missed out on my Saturday morning routine of pull-ups before Alcatraz with Trucker and Change Order.  Esso was a beast doing the pull-ups with his ruck.  Next, we walked around the park and back towards downtown.  We stopped in front of Pike’s for two rounds of Dips and Derkins.

We headed back, walked up the steps to where a newly decorated Christmas tree.  It’s hard to believe the holiday is quickly approaching.  Uhaul kept the conversation going about his trip to Texas and the workouts he attended.

As we made it back to the church parking lot, I had one last workout for the group.  I still had bricks in the back of my truck from yesterday so we used them for a series of exercises.

Merkin/overhead claps with brick: 1 to 2 ratio, starting at 1 ending at 10

Squats with brick hold

Plank with brick raise

Squat with brick arm circles

Squat with brick shoulder press.

Great job everyone.

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Mettle Forger

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Two showed up for a noon time study/work break on Friday.  It would be a simple workout, just some resistance work with bricks ..I borrowed this idea from Ruby Slippers.

We ran a warmup lap around the field and did the typical exercises (SSHs, Imperial Walkers, Windmills, and Plank Stretches).

We each carried two bricks and lunge walked between the soccer goals stopping periodically to do a round of squats.  The next exercise was a merkin/overhead clap with the brick (1 to 2 ratio).  We started at 5 and finished at 15.  We took a lap around the field to shake out are arms and shoulders.

Bear showed me a few additional exercises with the brick.  We did several rounds of each:

Squat arm circles – Squat position while moving arms in a circular motion, clockwise and counter clockwise.  I call this Wax-on, Wax-off.

Squat arm raises – Squat position with an arm press.  I call this Raise the Roof .

Plank Raise:  Plank position alternating brick raise, left and right side.

We had a few minutes to do one more round of lunges before time expired.

This is a great idea for workout.  One thing I’ve learned about this year is the importance of flexibility and agility.  It is a way for men to take a break during their daily to get outside, workout, and enjoy fellowship.  It also fills a need for guys who may not be able to make it to the morning workouts due to other obligations.

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Cold Bells

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9 men showed up for a cold kettlebell workout this morning at The Armory.  Good news, I planned to divide the group into teams of 3 so it worked out perfectly.  Since 9 / 3 = 3.  🙂

In order to get warm, we took a lap around the parking lot.  Next, we did a few exercises to get ready for the main event (SSHs, Windmills,  Imperial Walkers, Arm Circles, and Plank Stretches).

Next, we moseyed to the main parking lot where we formed teams of three.  Dora theme, exercises were written in chalk 25 yards apart (I didn’t measure it, but it looked close).  Two of the partners began the exercises while the third partner “traveled” to one of the partners.  Once he reached the other partner, they switched out and partner two headed back  to partner one. The mode of transportation was either a lunge walk, overhead bell carry, or the dreaded crab walk.  The exercises at each stop were as follows:

Stop 1

150 KB Swings

225 Curls

300 LBCs

300 Calf Raises

 

Stop 2

225 Squat Thrusters

300 Uptight Rows

300 Flutters

300 Chest Presses

 

The reps were high, but everyone was able to get through most of it.

Great job Everyone!

 

 

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Inaugural Gear AO Workout – METTLE FORGER – ‘back’BLAST

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5 posted at this first installment of the Mettle Forger at 1215pm at Turner Field parking lot.

Gear Used:  TRX, Dumbells, Barbells, Chinup Bar, Slam Balls

Workout Focus:  Back

Warmup:

      • Parking Lot Run, Moroccan Night Clubs, Beast Merkin, Front Straddle Hop Seal Jacks

The Thang – Round 1 – Partner Super Set for Time – 30 seconds each

      • TRX Rows – Low/Mid/High body,
      • DB Yoga Chair Rows/DB PlankRows/DB Reverse Fly.

The Thang – Round 2 – Partner Super Set for Time – 30 seconds each.

      • Slam Balls – 12/16/20lbs,
      • Pull-up Stand/Barbell deadlift/Spartan Sandcake Pullovers.

Rinse and repeat both rounds, however extending time to 45 seconds and 1 minute respectively.

Failure round – Pax chose exercise of their choice to perform to failure.

Cooldown – stretching – arm circles/downward dog/upward dog/front to back arm stretches.

Announcements:  Christmas Party/Give 2 Give Fundraiser/Mr.Clean & Backdraft on Q at Alcatraz on 10/24.

Prayers/Praises – Those undergoing cancer treatment/That holiday festivities continue amidst pandemic.

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Hive 10.23.20

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7 Pax arrived at Fort Mill High School for the Kettle Bell workout this morning.

Warm-ups

1 lap around the parking lot

SSHs, Imperial Walkers, Windmills, Plank Stretches, Arm Circles

Main Event

3 rounds, 5 sets, 3 exercises, and 1 mode of transportation across the parking lot

Rd 1

20 Shoulder Presses

20 Squats

20 Around the Worlds

Lunge walk with KB to the next parking space, rinse and repeat exercises above

Rd 2

10 KB Swings

10 Halos

10 Flutters

Bear crawl with KB to the next parking space, rinse and repeat exercises above

Rd 3

10 Curls

10 LBCs

10 Chest Presses

Crab walk with KB to the next parking space, rinse and repeat exercises above

 

Great job everyone!

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Snake Pit 10/21/20

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Six men showed up for the Kettlebell workout at Snake Pit this morning.  I was a little unsure about whether I had enough planned to fill the time since it has been a while since I’ve lead a KB workout.

Warm-ups

SSHs

Imperial Walkers

Windmills

Moroccan Night Clubs

Plank Stretches

 

Next, we moved to the main event.  Three partner workouts similar to a Dora, each a bit more difficult.

First:  Copperhead (The bite hurts, most likely you would survive)

100 KB Swings

150 Curls

200 LBCs

One partner ran to the second light post while the other started with the exercises above.  Flapjack until the reps are complete.

Second: Rattler (The bite hurts like hell, you may survive)

150 Overhead Presses

200 Calf Raises

200 Flutters

One partner lunge walked with bell 20 yards and back.  Flapjack until the reps are complete.

Third:  Cobra (Low probability of survival)

150 Squat Thrusters

200 Upright Rows

200 America Hammers

One partner did burpee broad jumps while the other started with the exercises above.  Flapjack until the reps are complete.

Most of the group got through the Upright Rows and started on the American Hammers.

 

Great job Everyone!

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