Tag: Jekyll

Dont forget Leg Day at Pantheon

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I saw on Twitter a need for a Q at Pantheon.  THIS time, I was home and healthy to get to a great site that is in the neighborhood.  Pantheon has it all the pain stations needed.  We got to most.

COP- Dynamic.  End line to end line with exercises on each side: squat, merkin, MC, PP, PP, arm circles

The Thang

Picnic benches with P1 for wall sits and P2 for step ups, one legged lungs and dips

Bear crawl series with P1 crawling P2 doing one legged calf crosses.  Flapjack 4x

Head to stadium/area for 11’s with Donkey kicks and squats

Naked Man Moleskin

Been a while since I have been to the great AO that is Pantheon.  Usually traveling or an off day.  Going to need to look at rearranging schedule.  you should too.  Great to see men I dont post with that often- Quack Attack/Bolt/Bear Gryils.  Even better to see new-ish guys carrying posting and particularly in TC: Lox, Trace ,BOT, and Mach 3.  Time to get these guys ready to Q workouts.

We talked about the #Flux and how life can be a sine wave.  Know that when we are in a down cycle, recognize what are the triggers but know that the good is around the corner.

AYE

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Grace

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We had 15 Pax post at the Colosseum today for an intense workout. Italian Job crossed the river from Rock Hill to bless us with his presence. We had FNG L-Train post in full presentation of the Windy City. Two Pax did a pre-ruck and chose hard work over sleep. T-Claps to all for pushing themselves beyond their limits.

The Thang

Mosey to the back parking lot

COP: SSH (10x), IW (10x), HBW (20x), Sumo Squats (15x), Merkins (20x), MCs (15x), WMs (15x), LBCs (20x)

Mosey to the basketball courts and partner up.

Dora (100 Merkins, 200 LBCs, 300 Squats).

Mosey to the front of the school. 

Partner Wheel Barrels to each side of the parking lot (2x), Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)     

Mosey to the bus loop for catch me if you can for 2 laps and 2 burpees at each exchange.

Mosey to the next parking lot.

Moleskin:

We discussed God’s grace today. Each #HIM had a meaningful definition for grace. Long Shanks mentioned that grace is when we receive “God’s blessings, at Jesus’ expense.” 

Shame is the opposite of His grace. Forgive yourself for your mistakes and flaws. Don’t strive for perfection. Instead, commit to making a perfect effort. That’s all anyone can ask of you.

Forgive others. Giving grace to others gives ensure your freedom. Freedom comes from not holding on to grudges. Live free.

Peace,

Deacon

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Do a few things, but do them well.

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Jekyll asked me to Q at Colosseum like a month and a half ago. I had reservations, as the Colosseum is outside my radius of comfort for a weekday post and it’s not like the Q can leave early. Throwing caution to the wind I said sure, I’ll just make it an extra short shower before work…

Let’s roll!

Warm-ups
-Quick mosey to the first light- SSH
-Quick mosey to the next wide spot for slow count merkins and Imperial walkers.
-Quick mosey to the parking lot for some more COP.
Count off by 3 and line up behind one of 3 KB, 30# 40# and 50#
-All pax take turns for 20 KB swings, while the Q leads everyone else in squats, merkins and calf raises.
Main Course
4 cones that delineate 4 lines in the parking lot. Everyone lines up at one end line.
Lunge walk to the next line, bear crawl to the next line, then run the the end line.
25 merkins, then lunge walk walk, bear crawl, and run back to the original line.
Plank for the six.
Exercise- IC
This will be the pattern for the next 30 minutes or so.
Exercise 1: Flutter kicks 25 x
Exercise 2: Squats 25 x
Exercise 3: WW1 Sit-ups 15 x
Exercise 4: 6 in LBC’s 15 x then Monkey Humpers 20 x

Cool-out  with a pyramid of Suicide sprints.

COT

Hopefully that wasn’t too hard or too easy for most of the PAX. I had planned on about 6 PAX posting, what with Tater at Ballroom, Mile High at Golden Corral and Shanks at Block Party there were so many other options that it seemed inconceivable that more than 10 people would post to Colosseum. When I looked around and there were 22 other guys looking for a good push this AM, I really had a hard time believing it. Not saying everyone came just ’cause it was me, but I really did appreciate that everyone came to hang out with me in the Gloom. As always, it was my pleasure leading the PAX, pushing everyone a little bit, practicing my cadence, and maybe practicing my DI voice a little bit too.
Your Welcome!

Geronimo!

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Mountain trip to Dupont State Forest on August 3rd with Trail Running, Rucking and Biking options – there will be a 2nd F afterwords

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3rd F

Alright we are 2 years ago we did a mountain trip to Roan Mtn. it was one of the best trips I have made with my fellow F3 brothers. After 10-16 miles we went to Daniel Boone Inn to refuel.

With this in mind I wanted to continue to do this hopefully every year. So on August 3rd we are going to do another mountain trip. This time it will be Trail Running, Biking and Rucking options.

Our destination will be DuPont State Forest. We will leave from the Newport Walmart at 6 am it is a 2 1/2 hr trip. we will either go to the Hooker Falls Access or the Lake Imaging Access. For runners we will try and get 12-18 miles in for Mountain bikers Vuvuzela has about 20-30 mile rout lined up.

 

2nd F

Afterwords will will go to Daddy D’s and refuel.

 

Make sure you bring water and something for energy do not come unprepared you will regret it. I did exactly that last time. This will be an unforgettable trip that we will try and do every year. we need to clown car to get there since there are no rental vans available.

Reach out to me if you have any questions.  I have attached links below.

Dupont State Forest Trail Map-1

https://www.tripadvisor.com/Restaurant_Review-g49206-d2069003-Reviews-Daddy_D_s_Suber_Soulfood-Hendersonville_North_Carolina.html

www.Dupontforest.com

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Double duty and bring up the big guns

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Slightly delayed due to PTO, but better late than never.

As the disclaimer was given, Jekyll rolled up in the rental truck and distracted us all with his manly vehicle.  Divac, fresh from moving from Hartsville, led us through warm-ups and then took us to the monster hill where we took on 11s.

Burpees at the top and big boys at the bottom.  Run down the hill and then backwards run up the hill.  It wasn’t fun but it was a nice warm up in the heat!

Next up was some 4 corners and partner work.

  • With your partner, 10 derkins using your partners back while they were in plank
  • 10 dips each off your partners back
  • 10 squats with an opposite foot touch
  • 10 big boys with your feet locked with partner
  • Rinse and repeat….for a total of 3x

Then we moved over to the playground.

  • 30 pull ups
  • 60 step ups
  • 100 flutters
  • Short mosey to end of parking lot with a short message below (and then the following)
  • 25 pull ups
  • 50 step ups
  • 80 flutters

For short breather we talked about being intentional either with ourselves or with those around us.  Less phone / screen time for Shady #DontBePhony per my 3 year old niece.

Wrapped up with COT and all things that go with that…went around the circle with what we were going to be intentional about for the weekend and upcoming week.

Great work and leading Divac….I think this guy has something going on!

Shady out…

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Catch me if you can

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Nine men gathered at Gold Hill Elementary, weather was clear and lower 70’s.

Warm up
Mosey Run to small parking lot near entrance
Circle up and do:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner
Burpees (OYO 5X)

Run back down

Thang 1: Elevens
start w/ 1 Merkin at intersection #1
run to intersection #2 (distance = 300′) and do 10 LBC’s
Run back and do 2 Merkins
run to other side do 9 LBC’s
procced until 10 merkins and 1 LBC

Thang 2: Catch you if you can/Tug of War
Need three light posts, equidistant apart
Partner up, size kinda matters
Start in center of area, where:
P1 does 5 Burpees
P2 crab walks towards their goal post/end
When P1 done w/ exercise, he runs and tags P2.
At that spot, P1 crab walks towards his goal, P2 stops and does six burpees
When P2 done w/ exercise, runs and tags P1.  back/forth continues until a pax reaches a goal.
Each iteration the pax adds two burpees (P1 = odd #’s = 5, 7, 9 etc, P2 = even #’s = 6, 8, 10 etc)
Alternate play: Bobby Hurleys/ Lunge walk or Burpee/broad jumps,

Thang 3: Global Warming
PAX in circle. Hold Al Gore while shuffling in a circle. Q shouts out exercise and amount (10 merkins, 20 Bobby Hurleys, 10 burpees, etc.).  Recover from exercise and shuffle in opposite direction. Rinse, repeat.

Short run to seven mins of Mary.

COT
Prayers/praise
Be careful and aware on the roads.  For most of us, it’s the most dangerous part of our day.

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3

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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3

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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Ring of Fire Edition: Pantheon

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Serendipity:

/ˌserənˈdipədē/ noun 
the occurrence and development of events by chance in a happy or beneficial way.

Had been thinking about pulling the #RingofFire out of my bag of tricks recently and low and behold, last Friday there began some chatter about this very #TBQ beatdown style I think at Slowburn??  Zima got the credit who in turn gave me the credit who in turn admitted everything is borrowed from someone else.
Dynamic warm up of running laps with buttkickers, karaoke,  and some others.
The Thang:
Set up.  8 cones set 20 yards from the center in a circle equidistant.  Each cone has exercise on it.  Do exercise, bear crawl to center, complete 10 Cinder Block Burpees, run out to next cone.  Rinse/Repeat until made your way around circle.
  • 80 CB Burpees
  • 160 yards of bear crawls
  • 30 lunge
  • 30 plank punch
  • 15 merkin
  • 30 Mountain Climber
  • 25 Carolina Dry Dock
  • 25 X and O
  • 25 Squats
  • 25 Freddy Mercury

We finished off with  6 Minutes of Mary.  Great #smoker today.  Half shell was the man and led the whole way.  Zima and I carried the water for the #soccerarm contingent

 

Aye!

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You getting Chesty with Me?

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Disclaimer

Warmup

Live Right is the second quadrant of the QSource. It is the HIM’s dedication to Purposefulness. Purpose is an Advantage sought.

SET 1:
Merkins , 10 IC
Derkins, 10 IC
Incline merkins, 10 IC

LAP

SET 2:
Wide grip merks, 10 IC
Diamond merks 10ic
Carolina Dry Docks 10ic
Lap

Live Right is focused on the HIM’s IMPACT on the lives of other people and how he helps them to Accelerate

Repeat set 1, 8 reps ic
Lap
Set 2×8
Lap
X6’s
Lap
X4’s
Lap
X2’s

The HIM is also a man who finds that in his effort to Live Right by carrying the Survivors and IMPACTing the Sad Clowns he gets an unexpected benefit—he himself is kept Right.

COT

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