Tag: Hardwood

B is for Bushwood

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Big crowd over at CRHS this morning, but most stayed behind for UHaul and the Avett Brothers.  This is what the bootcampers did for Bushwood.  Simple but effective.

The Thang

Bone the Fish across the parking lot.  Some Karaoke and Side Shuffles.

Butt Kickers up to the other parking lot past the round about

Bearpees to 10.  That’s a 1:4 ratio of Burpees and Bear Crawls.  So we ended with 10 Burpees and 40 Bear Crawls, which is 55 Burpees and 220 Bear Crawl steps.

Blackjack across the lot with a 20:1 ratio of Merkins to LBCs till we got to 1:20 (210 of each).  Mosey around to the bottom of the hill that leads back to COT.

Bernie Sanders up the hill to the Shovel Flag.

NMM

Highlights today:

  1. When planning the workout, I started scrolling through the Exicon and realized there are a ton of B exercises.  Thus the outcome.
  2. Italian Job complained about being winded on Bone the Fish.  Then crushed the rest of the Workout.
  3. 10 Bearpees is alot.  Especially when that is your “warm up”.
  4. I thought Blackjack would take less time…. It didn’t and it sucked.  IJ commented that I knew it would take that long and suck in my heart of hearts.  There may be a #TruthNugget there.
  5. I planned for a Burpee mile before Bernie Sanders, but we ran out of time.  You are welcome.

Read your Newsletter.

Honor to Serve.

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Burden Sharing

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Thank you to the 3 other PAX who showed up to Bushwood on this beautiful gloom to share in some great fellowship and a little fitness. Thank you to L-Train for allowing YHC to lead this morning.

WARMUP

We began the morning with the following in cadence without the bells: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Peter Parker Peters, Merkins, and 10 6-Count Burpees.

THE THANG

After the warmup we began what is known around F3 Nation as Pearls on a String. Basically, we took a mosey (quick one) and stopped every so often for a round of some exercises (mostly in cadence) called out by YHC. We attempted to impact every muscle group each time we stopped.

Stop 1: Merkins, Static Lunges (each leg), Carolina Dry Docks, LBC’s.

Stop 2: Diamond Merkins, Static Lateral Lunges (each leg), Pike Presses, V-Ups.

Stop 3: On the Bleachers: Irkins, Dips, Step-Ups, Derkins.

Stop 4: Each PAX performed 10 pull ups while everyone else did burpees until all PAX completed their pull-ups.

Stop 5: At the Wall: 5 Squats on one side of the wall, jump over the wall, 5 Merkins on the other side until 0550.

Then we moseyed up the .25 Mile hill behind the football field stopping at each streetlight to perform 5 Burpees.

This morning was full of mumblechatter and fun. What you want to have at any F3 Workout.

NMM

Yesterday I received an unexpected phone call from a brother in F3 The Fort asking me a question. He asked, “How can we help?” What he was asking about is way too long to put into a BackBlast, but just to know that he and others are there to help me is one of the most important aspects of F3 to me, if not the most.
I challenged the PAX today to not carry their burdens alone. We are not meant to bear the weight of everything we put on ourselves. Be vulnerable and share your burdens with others and take the burden off of someone when you know they need it.

Aye!

ANNOUNCEMENTS

Reach out to a Site Q to Q a Workout.

Sign up to serve at Bethel Men’s Shelter. https://www.signupgenius.com/go/30e0444adaa23a2fa7-bethel

The Sweati – TBD.

FM Care Center Lawn Care.

Read your Newsletter.

PRAYERS/PRAISES

The PAX shared their prayers and praises and YHC lifted them up.

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Bushwood – Black Diamond(ish)

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L-Train originally asked me to Q a black diamond because he was working on an EH that did a lot of gym work. Wanted to show a pretty fit FNG what an outdoor workout is like. FNG dropped out, but we pressed on anyway. Hardwood allegedly got his heart rate up to 200bpm….that’s pretty high buddy; might want to keep an eye on that.


We ran around a bit.

Mile buy-in at a pretty fast pace
SSH x39
IW x10
HW x10
Some downdog/updog…..black diamond or not, warmups matter
Kraken Burpees in cadence…..that’s a 16 count
Toy Soldiers

Run up to lot at the front of the school
Bear crawl through the lot to the stop sign
add a Kraken burpee at each island…there were 4 islands

Run down to end of the sidewalk
Mountain Climbers for the 6

Run on the by-pass until we could get to the sidewalk leading to the elementary school
Front lot of the school
Bear crawl through the lot to the stop sign
add a Kraken burpee at each island…there were 4 islands

Front of the elementary school
1 squat
lunge walk to next pillar
2 squats
lunge walk to next pillar
etc.
stopped at 10 for time
Run back to CRHS the way we came…traffic was heavier

Bear Crawl/Crawl Bear up and down the hill to the band practice field in a zig-zag for the 6

Run down to drainage hill…bear crawl down and through
BTTW – Shoulder taps

Run to edge where there were some support for hands (signs, fire hydrant, guard rail, etc.)
Called pistol squats in cadence, but gave an option to modify to regular squats….apparently YHC was the only one doing pistol squats. So, we wrapped that up.

Run to lot near football field
Dying Cockroach
Hello Dolly

Run up the hill to COT
0600

NMM

What’s a black diamond to me, may not be a black diamond to someone else. But I felt we were challenged today. The real black diamonds for me are keeping my temper in check around my kids. I can bear crawl with you as far as you want an 0530, but I need to find more kind words with my family at 5:30pm.

Let’s not shy away from what are the real black diamonds in our lives.

—
Band Camp dismissed

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Armory – Super Sets

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11 PAX for 0.0 miles and what I felt was a hard workout…Tesh may argue differently.

Did a little warmup
SSH
Round the World
Good Mornings
Some Yoga

Super Sets done for a set time with some rest between.
Set 1:
KB Cleans (30 seconds)
Single Leg Dead Lift (30 seconds)
rest
Repeat 6 times (3 right, 3 left)

SSH

Set 2:
KB Swings (60 seconds)
Merkins (30 seconds)
rest (30 seconds)
Repeat 5 times

SSH

Set 3:
Snatch (30 seconds)
Goblet Squat (30 seconds)
rest (30 seconds)
Repeat 6 times

SSH

Set 4:
Manmakers (30 seconds)
Renegade Rows w/ pass through (30 seconds)
rest (30 seconds)
go till 6…I think we did 4ish?

NMM:

What is paired up as difficult in your life and what are you putting in between to mitigate?

—
Band Camp dismissed

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Colosseum Mayhem

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Fifteen Pax posted at Colosseum.

Mosey run to Warm up: SSH, Windmills, Imperial Walkers, Moroccan N/C, Low Slow Squats, big arm circles, Peter Parkers, Plank stretches.  All in cadence, count varied 10 to 20.

Another short mosey run.

Circle up and did:
Thang 1: Banana splits
Partner up
P1 runs north to a cone placed 500’ away and heads back (distance is 500’ out, then same back, total 1000’).  P2 runs south to a cone also placed 500’ away road and heads back (total distance is also 1000’).
When the pax meet, they do the prescribed exercise:
First meet: do Bobby Hurleys = 100 total for the two pax. Then pax run again. Etc. the remaining exercises are:
Overhead Claps = 150, pax run, then:
Third meet =  Merkins = 200, pax run, then:
Fourth meet = big boy sit ups = 150, pax
Fifth meet = SSH = 100
Join in with the six to finish out.

Run to benches
Thang 2: Bench work, with bear crawl push
At the school’s benches:
Pax grab a spot on the benches.  Pax exercise while one lucky pax does bear crawl a 100’ loop around cones with a 15lb slam ball.
A new pax switches in for the bear crawl and remaining pax do the next exercise called out.  We did: Incline merkins, shoulder taps, LBC, Monkey Humpers, Imperial Walkers, decline merkins, butt touch squats.

Run to COT area; nice work by all pax!

Fini, COT

To close us out, I read Proverbs 13:20 “Walk with the wise and become wise, for a companion of fools suffers harm.”
I noted to the pax that this verse reminded me of F3 where we learn from each other and become better for it…although there was a few cracks about the fools part.

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F3 Dads #2 @ The Fort

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I must admit, major fail on the part of the Q. I missed getting the FNGs names on video so I missed tagging them here. My apologies.

With Watch This & 5th Set by my side (missing Cheetah), we welcomed the 54 PAX to F3 Dads and provided the disclaimer. We even had some Kotter PAX (Dads) and a whole bunch of 2.0 FNGs. The total was 57 for today!

We then took off down the hill and circled up for the brief warm up:
SSH & Low Slow Squats

Then, line the kids up on one side of our square and the dads on the other side for the classic, Sharks (dads) & Minnows (kids).
After a few rounds, we flipped it around so the roles were reversed and the kids seem to really enjoy this one.

Next, line up in a long line for a family cone drill. As a family,
Run to the first cone. 1 Merkin & 1 Jump Squat per family member in attendance.
Run to the second cone. 2 Merkins & 2 Jump Squats per family member in attendance.
Run to the third cone. 3 Merkins & 3 Jump Squats per family member in attendance.
Run to the fourth cone. 4 Merkins & 4 Jump Squats per family member in attendance.
NUR back to the start.

Move over to our (2) 4-cone squares for a friendly kids vs dads relay competition.
Due to the number of kids, the dads would have to complete the following twice while the kids only once:
Cone 1 to Cone 2: Crabwalk
Cone 2 to Cone 3: Lunge Walk
Cone 3 to Cone 4: Bear Crawl
Cone 4 back to Cone 1: NUR

Shocking, the kids won so the dads got to do 5 Burpees per kid they had in attendance while the kids laughed at us.

Lastly, go run as fast as you can to the top of the hill for COT.

And then…POPSICLES!!!!

Great job leading this Band Camp.

Watch This, 5th Set, Maximus appreciate the opportunity to Q today.

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Run, do this. Run, do this…

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It’s Sweep The Leg, the start to a new week, it’s supposed to be a challenge and the headlights kept on coming. Man, what a great day in The Fort. As my Q slots continued over this past week, I’ve been reminded of several things, mostly encouraging. One of those is that if you’re willing to make the workout/route/plan more challenging, guys will show up.
Let’s be honest, it’s humbling yet exciting to see guys show up to your Q so why not make it worth it. That was the aim this morning.

Simple? Yes
Effective? I hope so
Worth it? For sure

We had 29 total.
Redwoods and guys who just hit the 2wk mark.
7min/mile guys and 12min/mile guys.
14yo – 50+yo

The Thang:
Disclaimer and just a few warm up things
Run to the teacher lot at the entrance to GHES
5 Burpees – 10 Tuck Jumps – 15 Merkins

Run to Velux on the corner of 160
5 Burpees – 10 Tuck Jumps – 15 Merkins

Run to Horizon Bank
5 Burpees – 10 Tuck Jumps – 15 Merkins

Run to Model A
5 Burpees – 10 Tuck Jumps – 15 Merkins

Run back up to Famous Toastery
5 Burpees – 10 Tuck Jumps – 15 Merkins

Run to South State Bank
5 Burpees – 10 Tuck Jumps – 15 Merkins

Run back to the Earth Fare lot for 4 Corners:
Corners 1 & 3: 10 Alternating V-Ups
Corners 2 & $: 20 X’s & O’s

All in all, everyone got 3.2mi+ and some got closer to 4mi.

How will you follow that up this week? After all, you’re up 1-0 now go live life as a servant leader.

Maximus

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Escalation at The Hive

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It was Kettle Bell time at the HIve but that doesn’t hold a candle to the 2 FNGs we had this morning. That’s right. 2 FNGs!!! However, at the start, we only had 1. How’s that, you ask?

One of them, now known in the gloom as Father Time showed up 12mins late. When you see him in the gloom, you should ask him how he got his name. Regardless, here’s what we did:

Warm Up lap that would become our lap after each set of exercises. Followed that up with some basic warmup exercises before heading into the following:

10 Lunges (ea leg) – lap
20 Man Makers – lap
30 Merkins – lap
2min Plank done together

40 “Real” Squats and the quotes are a reminder that we’re not doing half squats – lap
50 Mountain Climbers  – lap
60 Curls – lap
2min Plank done together

70 LBC’s – lap
80 Bent Over Rows – Lap
2min Plank done together

Flutters the way I now like to do them
Boats & Canoes

Maximus

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Building reliability at Bushwood

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It’s Bushwood and L-Train says to bring a message. Honestly, I struggled with this one as I get caught in the misnomer of thinking I have to have it perfected or the idea that I can’t still be struggling with something if I’m going to talk about it with others. I recognize that’s not the case but nevertheless, it’s still an obstacle.

That said, the topic was essentially, building reliability. Throughout the workout, I would pose questions to the PAX that I personally have struggled to answer over the years. Questions like:

  • Can you be counted on in less than ideal conditions? What if it’s not 65 degrees and sunny; do you have what it takes to take charge? Will I be ready?
  • What if life doesn’t give me a 10ct; what then? You mean I don’t have time to catch my breath? How will I handle it?
  • What if I step out of my home office and the mess just hits the fan? What’s my response?
  • Do I have what it takes to shut my mouth and open my ears when listening is all that is desired?
  • You mean, I don’t have to be right?
  • Sometimes I just feel like licking my wounds and quitting? Can I be relied upon?

As for the physical part of the bootcamp, it went a little something like this:

SSH / Jump Squats / Tuck Jumps / Burpees
Run 1/2mi

Flutters / V-Ups / American Hammers / 10 Burpees
Run 1/2mi

Carolina Dry Docks / Mountain Climbers / Diamond Merkins / 10 Burpees
Run 3/4mi

Now for the crowd pleaser:
1 Burpee: 4 Tuck Jumps / 2 Burpees: 8 Tuck Jumps up to 5:20
Run 3/4mi

Quick discussion on life that sometimes all it takes, is all you got.
Sprint the final 1/2mi to COT

FUNHOUSE WAS KING on this one

Brothers, I appreciate you pushing yourself and pushing me as we covered right at 3mi this morning..

See you Friday.
Maximus

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Carrying the Distance

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13 PAX today in the sweet spot of the year when the gloom feels about perfect

Warmup:
SSH
1 burpee
MC
Peter Parker
Parker Peter
2 burpees
Little yoga
Monkey Humpers

We were pretty mobile today with a farmers carry between stops
5 stations

Station 1:
Swings 20
Merkins 20
2x

Station 2:
Snatch 10
Split Squat 10
2x

Station 3:
Rows 10
Overhead Squat 10
2x

Station 4:
Single Leg Deadlift 10
Manmaker 10

Station 5-rotation with 13 guys
Overhead press
Merkin
Goblet Squat
Pullup (option to be weighted 20lb)
YHC called up an down.

Then we returned hitting each station again. (modified reps for time to reach COT at 0600)
Grip was pretty shot at the end.

NMM:
Proverbs 12:24
Diligent hands will rule, but laziness ends in forced labor.

We’re not being physically lazy out in the gloom, but I KNOW there are aspects of my life where I am lazy. That laziness forces me into positions I have to work to get out of. For example, not keeping regular track of my finances, or being a lazy parent by allowing something my boys are doing to get out-of-hand. In either of these situations, I’m forced to act because my laziness pressed the situation until I had to respond. And too often, my response is poor. Better to be prepared and diligent in handling the situation.

COT
Prayer for today: Lord, I know I don’t need to constantly work hard in every aspect of my life, but embolden me to be diligent. And make me wise enough to see the difference between “working hard” and being “diligent.”
Praise for one soon-to-be less occupied (in-laws…) house
Prayers for a father-in-law’s impending passing; anxiety over legal situations

Announcements:
F3 Dads every Saturday in June. 9-9:30 WEP

An honor to lead, great to see such a crowd of high impact guys. Every single former site-q from The Hive was present today. Thanks B.O.B. for the opportunity.

Site-Qs:
BOB
Uhaul
Band Camp
Tesh
Longshanke

—
Band Camp dismissed

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