Tag: Geronimo

Taking off the Training Wheels at The Snake Pit

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14 HIMs showed up for what was promising to be a great morning.  Prior to this morning HIC had not posted in 3 weeks.  While not fartsacking, I certainly was not pushing myself.  Being know for not wanting to do much cadence there was a plan hatched the night before that was sure to be easy to lead yet keep everyone on their toes and with any hope, a bit sore the next day.

 

After a good bit of razzing from the group about an FNG on Q (Yeah I get it, it’s been a while) we start off.

Warmup:  Mosey around the lot. SSH (x20) MNC (x20) Tappy Tap (20x)

Grab your bells

Slight move of location for The Main Event.  Keeping with the theme of I don’t want to count we’ll use a run timer for the remainder of the morning.  One person runs out to the gate and back, the rest of us do exercises for that time.

Goblet Squats

Curls

Lunges

Scull Crusher

Calf Raises

Overhead Press

Romanian Deadlift

Chest Press

Big Boy Sit-ups.

 

BREAK:  Move to the wall.  Peoples chair.  Everyone does 5 burpees down the line.

 

Second verse same as the first:

Goblet Squats

Curls

Lunges

Scull Crusher

Calf Raises

Overhead Press

Romanian Deadlift

Chest Press

Big Boy Sit-ups.

Back to the wall:  Bear crawls to the end.

 

5 min of Mary.

 

Announcements:

Convergence at WEP on 7-11

My thanks to 3D for the call out and opportunity to Q.  It was much needed to get out of my covid funk.  It takes a village, and I’m thankful for all of you.

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The COOP – Reopening & Reflection

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There is no doubt this time has tested a lot of us at our core. I was really excited and honored to take the Shovel Flag from Punch List and continue to help the PAX accelerate going into 2020. I had all of these great ideas for the AO and great momentum going into our first Q and then….Coronavirus. Going into isolation was hard for my family and I. During the next couple of months, if I’m being honest, I found myself decelerating. I was sleeping in longer, making poor diet choices, and failed to push myself to get up and workout. It honestly impacted me in a negative way at work, with my relationships, and at home as a father and husband. At the same time the isolation period made me realize how valuable F3 is to a man. As we all know and hear if you are not accelerating your are decelerating. My physical, spiritual, and mental health were out of wack and I knew what was needed to get back on track. As we re-enter our new world I come out with a new found confidence and excitement for whats to come. I’m grateful for this organization and the impact it has had on my life and can’t wait to share that with others.

Warm Up
Quick mozy around the lot , side straddle hops, toy soldiers, cherry pickers, wind mills, downward dog / honeymooners, Moroccan night clubs.

Main Course
The reason why I love the COOP so much is the smorgasbord of options you have to dish out to the PAX. So…of course, we start at the pull up bars.

The BARS
10 burpee pull ups
Run down the hill
20 merkins
bear crawl up the hill
30 LBCs
Rinse and repeat X3 with modified options

BLEACHER Run
Run up and down bleachers – at every transition at the bottom we grabbed some bench and did 20 dips

FIELD fun
Broad jump suicides 10, 20, 30 , 40, 50

Mary to finish
Lots of merkins, AB work, and more. Finished on time.

Excited to lead and kick off the COOP the right way. Look forward to accelerating into 2020!

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Wall Buddies

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Ten pax came out to Block Party, officially at WEP again, on a muggy warm morning.

Short Mosey run to…
Warmup
S S H (12X I/C)
Windmills (10X I/C)
Imperial Walkers (10X I/C)
Moroccan N/C (10X I/C)
Low Slow Squats (10X I/C)
Arm Circles (10x I/C)
Peter Parkers (12X I/C)
Downward Dogs/Upwards Dogs

Mosey run to Springs side parking lot
Thang 1: Fishy Tracks [forward doing transportation noted, do exercise at count when called]
Toy soldiers walk – Burpees (did 5 and 5)
Bear crawl – merkin (did 10 and 10)
Lunge walk – squats (did 15 and 15)
Crab walk – LBC (did 20 and 20)

Mosey run to Pike’s front lot
Thang 2: Wall Buddies
Need a partner; size does not matter but cognitive skills does. Get on a wall sit near your partner.
Go down the line and each pair does rock-scissors-paper and note the result. When the line of pax is done, Q calls what to do:
Result is same = both do 10 burpees
Result is different = both do 20 merkins
All back on the wall, Repeat: Go down the line: Do rock-scissors-paper
Result is same = both do 10 bomb jacks
Result is different = both do 20 LBC
All back on the wall, Repeat: Go down the line: Do rock-scissors-paper
Result is same = both do 10 wall tar jais
Result is different = both do 20 smurf jacks

10 burpees OYO.

Mosey down 160 up the hill to Pike’s large parking lot.
Thang 3: Global Warming
Circle up, low stance position, all pax side shuffle about the circle, stop and do exercise called out
Gas Pumpers
Bobby Hurleys
And some others.

Mosey run back to COT area
Some mary (flutters, protractors)
Thang final: Big Balls
Play AC/DC’s “Big Balls”. Pax do a monkey humper at each utterance of balls in the song and offend the entire community at the same time.
Song is about 2:30.

Fini

Prayers for Asphalt and Cash, may God guide their doctors and bring a swift recovery.

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5

20 at The Snake Pit

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OMG Becky, am I at the correct AO? That was my thought when I pulled up at 5:11am and saw 15+ dudes waiting in the parking lot. The power of location! The Snake Pit doesn’t get much love way out at CRHS. I was honored to lead 19 others in a kettlebell workout. Here’s what we did:
1 Curl (each side)
1 Tricep Extension
1 Chest Press
1 Big Boy w/ Press
1 Goblet Squat
1 KB Side Bend
1 Bentover Row (each side)
1 KB Swing

Longshanks came running through with a super bright headlamp.

Round 2 was the same set with an added rep, so 2 of each. 3 of each in Round 3. 4 of each in Round 4. 5 of each in Round 5….we did 12 Rounds and got swole! It wasn’t too shabby the first few rounds but after round 5 the groaning and complaining started. Music to a Q’s ears! After 12 Rounds we circled up for 20 Flutters in cadence and 10 Box Cutters in cadence. 6 o’clock happened.

We heard about Park and School AO’s opening soon.
We heard about an upcoming Convergence.
We prayed for Tinsel’s son.
We prayed for the end of the school year.
We praised Sky Q for life and the ability to workout in His presence.

Site Q’s…please schedule me.

The Thang

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Is it the Humidity or is the Workout Challenging?

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5 PAX at the Forest Hill temporary location for the traditional Friday kettlebell #TheHive.

Kept it simple this morning:
Warm up
– SSH x20
– IW x10
– HW x10
– Yoga
– run a lap

Every Minute on the Minute (EMOM):
1st minute: 20 Kettlebell Swings
2nd minute: 10 burpees
20 minutes
Total: 200 KB Swings, 100 burpees

Run a lap

Had planned an AMRAP, but felt more like keeping the PAX together and unified. It is good to be together. We did all these in cadence:
– 15 Mountain Climbers (30 total)
– 30 Goblet Squats
– 10 Overhead Press (5 each arm)
– 5 burpees (in cadence: 6-count)
We finished 3 rounds, which was just enough to reach 500 burpees collectively (made up for some missing burpees from earlier)
Added 9 snatches each arm

Brief message on how we pass along our programing to our kids…for good or bad. Reprogramming has to happen on ourselves first.

Announcements the second iteration of the Hive on Saturdays at Domtar tomorrow. 6:30 boot camp start.

Prayers for 3Ds family traveling
Prayers for patience

-Band Camp dismissed

 

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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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World Domination Complete – The Hive comes to Saturdays at a socially distant location near you…

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Well it was bound to happen and eventually it did, The Hive crossed over the last day of the week not yet occupied by The Hive…  Spitz led the first half and Tesh closed strong on an absolutely beautiful day in The Fort.  We are blessed to be in this great town and I am blessed to have the brothers of F3 here in Fort Mill coming out and supporting this AO.  We will soon be back to the new form of normal and I will definitely be ready to stop using Worship Planner…

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ESSO encourages the PAX to pick their poison and then share it with others, not like the Rona though, that would be bad…

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Esso brought back the poison picking to the PAX… He encouraged PAX participation, but then flipped us and had us painfully reminded that we each have our burden to bear, but we were also pointed toward the lesson that our brothers in the gloom are there to help carry the load and 3 is better than 1.  Excellent leadership professor…

 

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Rebel Base Armory – May the Fourth Be With You – Final Monday Hive…

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It was a pretty amazing month of April, but I was so ready to have JWOW back running The Armory.  Most favored spot at the corner was reserved for the proper shovel flag, but I was proud to fly The Hive’s flag on Mondays.

The Hive – May the Fourth

The Weinke is attached.  It was brutal.  Much harder than I thought it would be…

Thank you JWOW for allowing The Hive to occupy your spot for the month of April our year of COVID 2020…

 

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