Tag: JWOW

Tabata Thursday

Leave a comment

Seven men met at Fort Mill High School (with the Q coming in hot) on a perfect December morning and got back on the horse after the holiday indulgences.    Here is what they did.

The Thang:

After a quick disclaimer, the pax did a light jog to the band parking lot and circled up for COP:

All in cadence:  SSH x 25, windmill x 15, Imperial walker x 20, merkin x 10, squat x 20.

Mosey over the lighted grass field for Tabata.  8 exercises, 8 sets each, 20 secs work and 10 secs rest each set.  The exercises were:

  1. Carolina Dry Dock
  2. Freddie Mercury
  3. Squats
  4. Mountain Climbers
  5. Flutters
  6. Jumping Lunges
  7. Merkins
  8. Burpees

End with the body destroyer for 90 seconds.

COT

Moleskin

Man, I love winter.  Growing up in NE Ohio, winter was OK until about mid-January and then I was done with it.   Here in the south, it’s just the opposite.  I can’t wait for the fall and winter after so many months of heat and humidity.    For me, F3 is the best in the cold weather.  A lot of guys avoid posting when it gets cold out, but they are missing out.   Once you get warmed up, that brisk air feels soooo good.

I’ve done this workout a few times now and really like it because it’s easy to plan and can be done anywhere.  You can also vary the difficulty depending on what exercises you do,  and in what order you do them.    We had a motivated group who went after it today and still had enough energy for good mumble chatter.    It was a pleasure to lead them as always.

Announcements:  Qsource coming to the Fort.  Read your newsletter for the details.

We prayed for those struggling during the holiday season, safe travel for everyone, and for patience at home.

 

 

 

TClap |
1

The 2018 Fort Clave Boss 5k & Christmas Convergence

3 Comments

0545 – Arrive at Palisades Elementary School AKA The Abyss where Bear Grylis is tailgating like its the Summer Concert tour and he’s at FORT-A_PALOOZA.

Ruckers and Runners were gathering and getting ready for a full morning of all 3 F’s. The Pre-Ruck led by Bonsai (as Worldwide Leader was MIA) got together and away they went.

YHC gathered all of the Clave Boss 5k runners and gave the instructions for the course. Signs were posted however it was still difficult for some to follow (Royale, Funhouse and some others) and they got 3.5mi surprise.

0605 – The 4th Annual Clave Boss 5k launched and 32 runners hit the hills of Palisades. This year we awarded Bundt Cakes to the first runner at various paces.

  1. MacGyver flew in at 20:47 6:60/mi and then went back to encourage other runners – True #HIM
  2. Sharkbait came in at 24:43 7.88/mi
  3. Islander rolled in at 27:10 8.74/mi
  4. Twister with a 31:25 10.08/mi
  5. Smuggler wrapped it up with a solid 34:11 11:00/mi

Appreciate all the participants. Next Year’s 5th Annual will be a special event for sure!!

0700 – Preruck has returned, Clave Boss has wrapped up and now more cars have entered the parking lot with PAX gathering all around. It was time to launch the convergence. YHC ask if there were FNGs, and we had 4 in attendance, gave the disclaimer. YHC then gave RUCK crew green light to jet with a 0750 COT. The remaining 75 or so PAX had YHC and Maximus for the next 50minutes

The Thang:

Mosey parking lot….20 SSHs, Go to other end of lot, Merkins, go to other end of lot for squats, back to other end of parking lot for LBCs

Line up in 6 lines, each line goes to a cone and each cone has exercise on it

  1. Merkins
    1. Bearcrawl
  2. Leg Lifts
    1. Lunge walk
  3. Wide Arm Merkins
    1. Run
  4. Donkey Kicks
    1. Bearcrawl
  5. Spider-man Merkins
    1. Lunge walk
  6. Sumo Squats
    1. Run

3 rounds of above, 5 reps, then 10 reps, then 15 reps

The mumble chatter was classic and the fellowship as always enjoyable

Handoff to Maximus

Mosey to back of School and line up in 6 lines for Pain Platoon

  1. Santini led squat routine that is always a crowd pleaser
    1. Burpees
  2. Pusher led Lunges
    1. Burpees
  3. Double D led Mc-tar-Ny ??
    1. Burpees
  4. Bubba Gump led SSHs
    1. Burpees
  5. 4 lines – turn to face one another – then Seal Team Sit ups–always a big crowd pleaser

Mosey to front of school for COT:

Plank while waiting on RUCK crew and 6 inches with Walker…..always fun!!

  • 93 was the count with 4 FNGs
    • Bo Knows
    • Ferris
    • Gaylord
    • Doubtfire

 

  • We Switzered to gather around and listing to Mr. Clean give a message and challenge to the PAX
    • I’m honored to speak with you today;
      Tomorrow (Christmas night) is the 1 year anniversary of me and the kids finding Cindy (my wife) unconscious. She was immediately put on life support
      Cindy died 3 days later from complications of MS and an addiction to alcohol
      I thought our life was on cruise control. I was being non -purposeful and non intentional. Being a single parent and grieving thru the tragic death of a spouse has been unreal.A few things I have learned from this that I would like to share.

      1. I have a much deeper awareness of emotional health. I have been humbled. Being humble creates avenue for change and growth. My question to you is…are you vulnerable and humble enough to let brothers in to help you?? Are you humble enough to ask for him if you are escaping reality w addictions? Alcohol, porn, etc
      2. I have a more real relationship w Christ.At a time when I doubted Christ care for me and my children and his desire to help our family Christ stepped in and answered a very exact prayer request. If you have doubts about Christ, speak to me please. I would love to share with you what He alone has done.
      3. I am thankful for the suffering. It has brought our family closer together. Even though I and the kids are miss Cindy everyday, we have so much to be thankful. I am thankful for the life that we had w Cindy. I am thankful that she is suffering no more. I am thankful that Cindy is made as new. Most importantly, am thankful for the birth of Christ. He gives us HOPE for a better day.
    • My Challenge to you is Love Deeper and Speak Sweeter. — too often people speak disrespectfully of their spouses and children and parents. Words matter and we all need to choose them wisely. We need to hold each other accountable and “get our heads out of our asses” as you never know when that person will be taken from you.

YHC can’t thank Mr Clean enough for this message and his friendship. over the last 2 years we have grown together to be better Christ followers, better husbands and fathers. He is such a great leader and I’m blessed to have him in my life.

If you need someone like this in your life, reach out to me and we’ll get you set up as there are a boatload of HIMs in the PAX

********ALERT***********ALERT**********ALERT*********ALERT***********ALERT****************

It was time for some major announcements in leadership. YHC has led as NANTAN for The Fort region for about 15months. Prior to that I was Weasel Shaker and prior to that 3rdF Q and in-between Site Qs of Ranch, Ballroom, Crossroads,, ChicknWizdim, and led CSAUP teams at P200, Kiawah and others.

It was time to hand over the keys to this well oiled machine to a new leader. A man I’ve watched grow and lead in all 3 F’s and lead well. First got to know him well on the 2014 BRR 9 man team. I was asked to attend Colombia mission with with him in 2015 that he led. Have Qd many times with him and attended a retreat in Boone with him in 2017 and saw his heart for God, Family and the PAX of The Fort. In 2018 he led BEYOND and pushed men to not only dig deep physically but to stretch themselves emotionally and spiritually. This sealed it for me that this man understood leadership and that men needed to be Freed to Lead.

MAXIMUS is the new NANTAN of The Fort!

I personally am excited for this next chapter and look forward to more men being Freed to Lead by his example and inspiration. With this change, some other leaders have stepped up as well.

  • Weasel Shaker = Funhouse
  • 1stFQ = Royale
  • 2ndFQ = Wegmans
  • 3rdFQ = Gecko

I personally want to thank Old Bay for years of leadership and more importantly friendship. I true HIM who makes so much happen behind the scenes that there is no way The FORT would be where it is today without him.

Also, want to thank Anchorman for 2nd F Q during my time as Nantan, as well as all his leadership at Footloose, encouraging guys to push themselves and the many great ideas and ways to challenge the PAX. Appreciate you brother!

BOM – Gecko had great words to close out this convergence. As we celebrate the birth of Jesus and all of the Holidays, I pray we find JOY in everything and not take anything for granted. I appreciate all the PAX and my brothers of THE GLOOM.

Cake Boss

TClap |
95

Movement keeps one warm

Leave a comment

21 gathered at Laces Out and Laces In – 8 and 13 respectively – to prove the theory that movement keeps one warm in chilly December temperatures.

YHC had promised site Q for months that I would take a Laces In Q and it was great to finally fulfill that with such a strong group of PAX and make it through with good fellowship, a little mumble chatter and 45 minutes (or an hour for the 8 runners) of getting a little better than we were the day before.

After a disclaimer and delegating the assumption of risk to all gathered, we moseyed to the FMHS Band parking lot for COP:

COP: Moroccan Night Clubs IC x 20, arm circles – forward and backward in varying quantities, SSH IC x 30, Merkins IC x 12, Windmills IC x 15

Mosey back to the Stadium entrance for Jacob’s Ladder.  Since our workout was 12 days before Christmas, it only seemed fitting that the exercises add up to 12 instead of 11.  YHC, therefore, modified the ladder, given the date on the calendar.

Burpees at the bottom – 11, 10, 9, 8, etc.

Lunge Walks uphill to the 2nd lightpole (crowd pleaser )

Carolina Dry Docks at the 2nd lightpole – 1, 2, 3, 4 and mosey back down

Mosey to the main parking lot for a little partner Dora

100 merkins total – Partner 1 starts, partner 2 does a roughly 120 yard shuttle run  – switch until 100 is reached.

200 squats – Partner 1 starts, partner 2 runs, you get the idea

Had a plan for 300 as well, but YHC was compelled to call an audible at 5:57 (time ran short) to head back for a little ab work…..but just a little.

Boxcutters IC x 30, American Hammers IC x 15, and a body destroyer promptly executed at 5:59 AM.

There was much movement, a little chatter, varying amounts of sweat and a few comments in the days that followed relating to the amount of lunge walks – complimentary of course.

Announcements – Christmas Eve convergence – 12-24 at the Abyss – Palisades Park Elementary and Q source begins on Saturday 1-5-19.

Prayers for all traveling for the holidays.

Relatively new to leading workouts, it was great to see some #HIM’s who, years ago, were encouraging of this serial runner guy to get out of his comfort zone and go do something else.  You each know who you are.  Thank you.

My thanks to Lil’ E for the opportunity to lead.  It was a privilege.

Cyclops

 

 

TClap |
1

A Day to Remember…Showing our respect at the Hive

Leave a comment

December 7, 2018

 

41st President

2403 men lost

77 years ago

I had thought about what I wanted to accomplish here all week. Did I want to stay in the comfort zone? Just get through a workout on a cold morning.  I decided we needed to put in the work to honor the 2403 men, or boys, that were suddenly killed and show them the respect they deserved. Imagine yourself, lying in your bed (probably under 20) on a ship and it was suddenly bombed, and there was no way out. That is exactly how app. 1000 men died that day. I took the opportunity this week to refresh my memory on some of the facts I may have lost in last 20 or so years and look a little closer at the life of George HW Bush, our 41st President who ironically passed the same week of the Anniversary of the event that lead to his honorable service in War II.  With a lot on my mind, and the hopes of delivering the right message, now it was all up to the PAX to show up.

My goal was centered around the three numbers above- 41,2403, 77

10 PAX showed up on what turned out to be a crisp clear morning ready to work.

Disclaimer delivered- No FNG’s

Leave the KB

 

Warm-up

4 light posts were the center of this. At each light-post, we stopped for an exercise:

Post 1- SSH x 41

Mosey to next

Post 2- Moroccan NC x41

Mosey to next

Post 3- Imperials Walkers x41

Mosey to next

Post 4 (and starting spot)- Merkin x 41

10 Diamond

10 Military

10 regular

10 wide

1 Burpee

 

Recover and circle up

Low slow squat x10

Windmills x10-

Seal Jacks x10

Hillbilly walker x10

1 burpee

Total- 41

The Thang- 2403 reps was the goal as a group

Using the same light posts as the warm-up adding running in between. I liked the competitiveness for some . Nice effort men.

Round 1

First post- Tricep press x 30

Second- KB swing x30

Third – Goblet squat- x15

Fourth- two handed shoulder press x 30

Total Round 1= 1155

Round 2

First- two-hand curls x30

Second post- Snatch (15 each arm)

Third-post- KB Windmill- audible- Chest press- two hands- x50

Fourth post- lunges (15 each)

Total Round 2- 1,210 (snatch and lunges counting only as 15 each)

Total- 2,365

Round 3

First- single arm rows- x15 each arm

Second post- upright rows- x20

Third post- single arm chest- x20 each arm

 

Total round 3- 605

 

Total for post work- 2,970 reps together

 

Really nice work PAX- especially the guys lifting the heavy KB’s.

Skipped the Fourth and headed to the bleachers by the tennis courts. Each PAX grabbing a spot

Three rounds of step ups- starting with 15 each leg, then 10, then 5, followed by 10 seconds on the fence in a squat position holding the KB straight out.

Mosey to the Fourth post-

Partner up- size of the person didn’t matter, but the weight may have (Tesh)

Partner One- carrying both KB’s runs to the First original light post and back (app. 100 yds) . Switch with partner two until the exercises below are completed.

Partner Two- the number to reach of each set was 77. Significance being this was the 77th Anniversary of the bombing of Pearl Harbor.

Set One- LBC’s

Set two- American Hammers

Set Three- Flutters

Looked at my watch and it was 6:00 on the nose.

 

Everyone pushed it, and everyone got better. I appreciate all the PAX listening to me and working hard. My challenge to you is to take a look at the significance of the numbers used today and the individuals or events involved. And then imagine if you were called to this War, would you step up like George HW did and sacrifice? If you didn’t catch it this week, he lived a life that most of us can only aspire to, but will never attain. Live your best life and surround yourself with those that make it possible.

COT  

 Announcements

Xmas eve Convergence

G- Fit

Praises

Our Health

Prayers

Family, Patience during this Holiday season, for those in need.

And not to be overlooked, Band Camp’s special surgery a week from Monday. Sit on the bag of pees and don’t move for atleast 48hrs.

Thanks to Band Camp for the opportunity to lead and thanks again PAX for your effort.

 

Frat Boy

TClap |
7

The Cones Return at Laces In

Leave a comment

15 Pax fought off the fartsack and posted to Laces In on this chilly morning.  Seeing 28 degrees is just under my over 30 degrees no tights rule, Tclaps to Stang and Senator Tressel rolling with shorts.  #RealMen   I wanted to keep moving this morning to keep everyone warm.  This is one of my favorite workouts and was excited to bring it back from the vault.  Here is what we did:

Warm Up: Run lap around student parking lot.  COP coming back to stadium which included, SSH, Imperial walkers, Windmills, Peter Parkers, Merkins to Squats.

Main Course: Mosey to hill leaving school.  10 cones.  Perform exercise at first cone then run hill.  Perform exercise at first cone then second cone, run hill.  Perform exercise at first cone then second then third, run hill.  So forth and so on.

  1.  10 Burpees
  2.  20 Merkins
  3.  20 Mtn Climbers (Double count, like you have to ask)
  4.  20 Carolina Dry Docks
  5.  20 Flutter kicks
  6.  10 Lunges (each leg)
  7.  15 Jump Squats
  8.  20 Freddie Mercuries
  9.  20 Dips
  10.  20 Monkey Humpers

Appreciate all the pax telling me how much they were enjoying the workout everytime we started a new lap.  We made it to around Dips.  Bandcamp was king for the morning and made it to the last round.  We had a great group today and appreciate the support.  Without these guys pushing me, I would have been in my comfy, warm bed this morning.  Thanks for the push and accountability.  Aye

Prayers for Rock Thrill’s Mother, Stang’s house, Bonsai’s child care, Bandcamps co worker with cancer.

Until next time, (Which might be a while considering how bad I am at writing these things!)

STH

TClap |
2

Too cold for a TOGA at Block Party

Leave a comment

There was quite the bite in the air on this Fall morning.  A little different than the balmy 55-degree weather the day before. PAX rolled in and everyone looked very excited to get rolling. Quick disclaimer for the Vets and off we went (might have been a little less stretching than initially forecasted).

 

Mosey up the hill to the smaller parking taking a left and heading to the right parking lot for the warm-up. As we were getting to the top of the hill a late arrival came in hot (not really it just sounds better). JWOW joined shortly after we started the warm-up and I must say there had to have been some hustle by him to get there that quickly. I appreciated the effort.

 

Warm-up

Toy soldiers to stretch the legs

Shuffle left and then switch sides working around the lot

High Knee stretches

Carioca to finish

Mosey to circle up

Imperial Walker- x30

Overhead claps- x30

SSH- x30

Seal Jax- x25

Squat (mumble chatter indicated my delivery was confusing) x15

Windmill- x15

Parker Peter- x15- hold

Honeymooner stretch to Downward dog and repeat

Recover

Mosey across to next parking lot of the business I can’t recall.

Informed the PAX that DORA was the call. Partner up. Initially I had planned these to be individual with laps in between sets. I think this was a better option.

Partner One runs the not so small loop while Partner 2 completes the following. Switching until completion.

100- Merkins

200- Squats

300- Flutters

Quick chat about the word of the month- Vulnerability. I appreciate the PAX sharing and making themselves “vulnerable” to the group with their personal challenges. We all have them.

Mosey took us next to the knee size wall in front of the building just across the street. PAX all found a spot to work through the Three rounds of the following:

Step ups- step to the top of the wall, 10 each leg

Derkins- 10

Dips- 20

 

Mosey back down back where we did DORA to the taller wall space.

Each PAX grabbed small wall and sat in a squat position while each PAX counted backwards from ten.

With a little time to spare, next up was a sprint to the other side of the parking lot and back. Perform 5 burpees. We did this a total of 2 times.

 

Mosey back to COT

 

With 2 minutes left, we did some American Hammers, Hello Dolly, holding it six inches, 90,45,90, six inches.

 

Announcements

CHRISTMAS PARTY! Sign-up- Someone said Ugly Sweater- T or F?

Xmas Eve Convergence

Joe Davis

 

Praises/Prayers

Safe returns from Holiday week

Family

Health to get out and post

 

Our kids (Chicken Hawk’s son)

Strength/Wisdom

State of our Country

 

Thanks for the opportunity to lead Shady and for the PAX who were there to support.

 

Frat Boy

TClap |
3

No stinkin’ rain at The Armory!

Leave a comment

Having been in a Thanksgiving hangover after spending most of it on the road, the commitment I had made to Q the Armory on Monday was not even a thought. That is until, I got the DM from JWOW at 2pm on Sunday. Hmmmm…what excuse could I make I instantly thought, and then after further self-evaluation, and no easy way out, I committed to fulfilling my original obligation.

Weather forecast called for a 60% chance of rain. Fortunately, they are almost always wrong, and we got a nice 50 plus degree morning perfect for a KB workout.

All Vets were at the AO, so after a quick disclaimer, off we went.

Warm-up

Mosey (no KB) towards the front of the Church and then back towards the left side. Started with some side shuffles, changing directions, then butt-kickers and finished off with a little carioca ending back at the original launch spot.

SSH- x30

Moroccan- x30

Arm rolls- forward for 10 and then back for ten

Windmill- x15

LSS- x15

Merkins- x10/ hold

 

Recover

 

Mosey to the far-right parking lot when facing the Church.

 

The Thang

How convenient that there are 4 perfectly placed light posts on the side. And with that came the opportunity to complete 3 rounds of exercises, running between light posts. Just in case we were facing rain, I had placed each round of workouts in a special Ziploc. The PAX were impressed…not really.

Round 1

First light post- One arm curls- 20 each

Run to next

Second- Goblet Squats- 20

Run to next

Third- Overhead press- 15 each arm

Run

Fourth- American Hammers- 30

 

Round 2

 

First- Chest press- 20 each arm

Run

Second- Upright rows- 20

Run

Third- Cleans- 10 each

Run

Fourth- Big Boy- 20

Round 3

First- Single arm triceps extensions- 20 each

Run

Second- Straight arm raises- 15

Run

Snatch- 10 each

Run

LBC’s- 25

Run to final post

Partner Up

Time for some Dora

100- KB swings

200- Two-handed Tricep extensions

300- American Hammers

 

Partner one does the exercise while Partner two runs around the outside of the light posts we were just working through.

 

Called an audible partial way through the triceps due to time.  Asked the PAX to get to 150 Tricep extensions and 200 AH. Once completed, work on 100 squats until time.

 

Everyone hit the 100 squats just in time to get back to COT. With A couple minutes left, all PAX on their six for a quick round of Flutters.

 

Recover. With one-minute left I thought it was good timing to touch briefly on our word of the month, which happens also to be my word of the year. Shared with the PAX my struggles and the growth I think I have had over the last year and asked for their thoughts on the meaning to them. Many thanks to the PAX that did. I think vulnerability is a tough word to wrap your head around and even more difficult to exercise as a man. Challenge to all PAX to be especially more vulnerable to your M’s and 2.0’s. It will definitely bring you all closer and hopefully strengthen your relationships as our 2.0’s face their future challenges.

 

COT

Announcements- Xmas Party, Joe Davis, and Xmas Eve Convergence

Prayers-

PAX who are looking for work

Safe returns from the Holidays and for what’s ahead

California victims

Children fighting illnesses

Very appreciative for the PAX who showed up this morning and for the push. Thanks for the opportunity JWOW!

 

Frat Boy Out

 

 

 

TClap |
1

LBC’s Galore at The Armory

Leave a comment

One could assume that, being a Site Q, I would know the importance of posting a Backblast in a timely manner.  I have failed yet again.  9 days later…

8 guys met at Forest Hill Church to start the party at The Armory.  One day prior, I posted to Twitter that I would donate 2 boxes of Character Band-Aids to Cornerstone’s initiative for each pax that hangs out with me during my Q.  I have now included those 16  boxes in my total donation. The Fort is full of HIM, we have surpassed our 1000 box goal and will most likely hit 2000 boxes before Christmas!  Keep ’em coming!

Another initiative happening this month is NASA’s “November of 2000 LBC’s”.  I made sure these HIM were on track to hit that number.

The Warmup:
A slow mosey around the parking lot with Buttkickers and High Knees.

The Thang:
I set out two 35lb bells that pax would Farmer Carry across the parking lot and back and act as the groups timer. We had time to 16 rounds of kettlebell exercises. In between each round we would all complete 20 LBC’s together. 16×20=320 LBC’s! That wasn’t enough, I added 40 more at the end to get 360 LBC’s.
The kettlebell exercises were:
Curls
Swings
Side Swings
Rows
Lawnmowers
American Hammers
Plank Rows
Plank Crosses
Goblet Squats
Polaroid Crunches (maybe there is a real name for these somewhere?)
Skull Crushers
Lunges
Overhead Extensions
Figure 8’s
Halos
Around the Worlds

I asked Airborne to close us out with his Hip routine, he obliged.

NMM:
F3 will have numerous initiatives throughout the year.  We have some true High Impact Men in the group that lead the way supporting charities and organizations near and dear to their hearts.  Cornerstone and his Character Band-Aid donations to support Children’s Hospital; NASA’s supporting the Leukemia and Lymphoma Society; DD supported Let Me Run…It’s important that we, all of F3, support our Brothers to help make an impact in our community. I am honored to be a part of this group of men. Thank you for having me.

JWOW, thank you for the opportunity to Q.

TClap |
1

Tomahawk – Metal that Beavis and Butthead would be proud of!!

Leave a comment

We had 6 PAC and YHC at Tomahawk for a gloomy morning but we did not let it dampen our mood. We cranked the Viking Metal (look it up, it exists) and kicked the day off right!

Slow mosey around parking lot

  • Shuffles
  • High Knees
  • Butt Kickers
  • Lunge Walks
  • Side Lunges
  • Mosey some more
  • Imperial Wakers
  • Hill Billy Walkers
  • Mosey
  • Bear Crawl
  • Squats
  • Bear Crawl
  • Moroccan Night Club
  • Bear Crawl
  • Squats

Grab Bells as get in Car Pool Line by school

  • Do exercise and then run 40yard, backward run back

R/L Curl
Concentration curl
Tri extention
Skull crushers
R/L Curl

  • Do exercise and then bear crawl 20 yards

KB Swing
Shoulder press
Upright row
Bent row
Lat raises

  • Do exercise and then run to wall and do 15 dips, run back

Lunge
Squat
Right leg
Squat figure 8
Left leg

  • Do exercise and then 5 pull ups on pillars

Flutter kick
Russian twist
V up
Hello dolly

The music was jamming and the men were working hard. Lots of encouragement and fellowship as well. Spoke about vulnerability and how it makes it grow and get stronger like building muscle. Men like to be private and just fix things, but sometimes that little bit of vulnerability and humility can be the answer to some trials and storms in our lives. Open up to your Shield-lock or Whetstone and grow from it!

Prayers for Punch-list awaiting new baby and Polaroid’s wife on career moves and Pinup on career decisions.

Humble and Honored men and KEEP ROCKIN!!

Cake Boss!!

TClap |
4

VQ at the Hive

Leave a comment

It was a cold and rainy morning at the Hive. Not an ideal morning for swinging metal around, but that did not stop seven men from battling the elements to workout. After a quick disclaimer, we took a jog around the parking lot.  Next, we did some light stretching to reduce the risk of injury.

After the warm-up was complete, we formed a circle around a light pole.  The workout was called the Kettlebell Clock (not very original, but it works).  Like the face of a clock, there were twelve exercises.  At twelve o’clock, the person performing the exercise would act as the second or  “sweep” hand of the clock.  Once complete, we would rotate to the next exercise by lunge walking to the next interval of the clock.  Below are the exercises we performed for each interval:

  1.  American Hammer
  2. Curl
  3. KB Swing
  4. Flutter
  5. Upright Row
  6. Shoulder Press
  7. Tri-cep Press
  8. Figure Eight
  9. Lawnmower
  10. LBC
  11. Chest Press
  12. Rounds 1 and 2 – Squat Thrusters (20 reps), Rounds 3 and 4 –  Burpees (5 reps) with a light jog to the end of the parking lot and back.

Great job by all.  We had some fun discussion ranging from how much a musical instrument costs to the Hamm brothers.

Thanks for the opportunity to lead!

Prayers:

Families traveling for the holiday

 

 

TClap |
4