Tomahawk 2018.38

So today I had the privilege to Q at Tomahawk.  After driving what seemed like a time i could have squeezed in a Lord of the Rings movie, I finally made it out to Doby’s Bridge Elementary.  I’ll make the backblast short and sweet.

There was a warmup that consisted of the usual suspects:  SSH, Windmills, Merkins, Peter Parkers…

The THANG consisted of three parts

Lunge walk with bell pass through.  Lunge steps not in cadence but on my “Step!” and sprint when I say “Go!”  This was broken up by burpees (everything was broken up by a few burpees), KB swings x20 and snatches x5 each arm.

Next was a DORA but one runs with your partners and your own bell to the end of the parking lot and back.  Exercises were 100 Merkins, 100 LBCs, 100 squats

Last (I think) was mobility.  Wide sumo squat and hold, left, right.  Then work it out with a low slow quat in cadence.   Superman hold to an overhead clap for shoulder mobility.  Then work it out with some plank work: merkins, shoulder taps, 1 arm holds, 6 inches, mountain climbers.

Finish it with a few minutes of mary.  Flutters with bell, protractor with bell, LBCs with bell.

BTW… that some nice new blacktop.

 

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10 bootcampers appeared in the gloom 15 minutes after 7 runners took off for parts unknown in the greater Fort Mill area.

Began with a disclaimer followed by a short mosey to the band practice parking lot for a predictable count warm-up:

Squat x10
Windmill x10
Cherry Picker x10
Imperial Walker x10
Hillbilly Walker x10

With a call for “on me,” YHC sprinted erratically and planked up waiting on the PAX. Once all the PAX had planked up, the call for “on me” was immediately repeated and followed by another erratic sprint. Repeated this sequence a few times until the mumble chatter began.

Planked up and discussed how we respond when our expectations (mosey–>circle up–>cadence exercises, etc.) are challenged or directly defied.

The Thang (see  photo w/ working thoughts as well)

Exercises:
Burpees, Merkins, LBCs, Squats, Carolina Dry Docks, American Hammers, Mountain Climbers, People’s Chair+Moroccan Night Club

As the exercises became predictable in count and repetition, YHC challenged the PAX to notice if the consistency and expectation made the workout any easier. How does our response change knowing or not knowing every detail of what lies in the 43 feet ahead? How is that response helpful, hurtful, instructive, or destructive.

Added 5 more burpees at COT for what was initially suggested as hitting 60 burpees. Upon further review it was only 45. #1000burpees in September for Double D’s fundraiser supporting Let Me Run.

NMM:

This workout was inspired by a backblast from Lake Norman: https://f3lakenorman.com/backblast/a-good-f3-workout in an effort to keep the PAX together and create  opportunities for as much 2nd F and 1st F. Personally I find it amazing in my own life that I’ll show up at 5:15am and do whatever the Q (F3 makes no representations with regard to the skill level of workout leaders) has in mind (or makes up in that moment) without a problem. But if something goes awry during my workday or home life, my emotions and specifically my patience seems immediately depleted. As we work to grow and train physically, it is important to remember the DRP (Daily Red Pill: The Q’s daily Commitment to Accelerate his Fitness, Fellowship and Faith) includes our spiritual, emotional and mental health as well.

If any PAX know the Professor in Lake Norman, please relay to him YHC’s appreciation of his Back Blast.

Announcements:

Invergence 9/21
Additional runner need for relay: see Hasselhoff

Band Camp dismissed

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Colosseum 9418

What a delicious swampy suckfest at The Coliseum today.  10 (real) men were brave enough to post today including two former nantans(DD, Pusher), a former #kotter (LULU), and a former #D1(Crab Cakes). Who among us doesn’t love a dirty McDeuce?

YHC came in on 2 wheels this morning but was ready to go disclaiming that which needs to be disclaimed and off we went for a yog/mosey where we learned that McGuyver still hates me from a Sunday run where I may have underestimated the mileage.  In the back of GHMS our freshly minted black top served as our warming grounds.  Various heartpumpers: SSH, Squats, LBC, Flutters got it going.  Oddly I thought we would have a Chippendale this morning but everyone kept their shirt on. looking at you Jedi.  Making an appearance in our warmup was the always welcome 10- down burpee count sprinkled in.  got down to 7 before we changed direction to a new section of our Roman fortress.

The THANG

Dirty McDeuce- 3 exercises, 12 reps, 4 rounds.  Usually Upper, Middle, Lower but Q’s call.

  • Merkin, LBC, Squat
  • Carolina Dry Dock, Dying Cockroach, Lunge
  • Wide arm Merkins, Big Boy Situps, Jumpsquat
  • Diamond Merkin, Freddie Mercury, Apolo Oh-no

Spliced in some more burpees with 6 through 4 down.

Mosey to back parking for suicides, 5 points, 3 burpees each.

curb action with 60 seconds each of alt shoulder plank walk and steps ups.

Finish with Mary and the rest of our Burpees: 3 through 1 down

Naked Man Moleskin

Good to see Rebel this morning.  Strong, fit and at front of pack today in Dirty McD.  No question he could beat the 55th ranked tennis player unlike Federer.  Coliseum regulars JWoww, and Objection crushed as usual.  McGuyver lead from the front in his silent assassin way while LuLu  still had enough breath to explain the origin of his name.

We got in 70 burpees on the day to help our totals for the September of 1000 burpee challenge and support Double D in his efforts running in the NYC Marathon for Let Me Run.  If you finish with more than or less than 1000, pay up friends.  Lets financially support DD for this great program,

Twas a great morning.  Aye!

F3 the Fort Invergence 9/21 5:30 Rush Pavlilion!

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Hive: Super 21

14 PAX arrived to a beautifully crisp August gloom.

Mosey around the parking lot, alternating with carioca, butt kickers, & high knees.

COP:

The Thang: a modified Super 21 sequence. We skipped the 21 reps of tricep extensions, but got the 21 LBCs in just under the wire (despite what Chicken Hawk’s clock might have said).

Naked Man Moleskin: Imposter Syndrome

I work as an academic and a musician. By outward measurements, I am successful (especially relative to the job market for musicians in academia at the moment…….). Yet I struggle with a few corrosively persistent  thoughts:

  • “I just got lucky”
  • “I feel like a fake”
  • “I must not fail”

This is not unique in either of my fields (or perhaps any field?). In fact, I think some of these feelings continue to drive me to improve and grow. However, when our identity or self worth becomes intertwined so heavily with what we do (see also Mammon in the lexicon), life is out of sync/rhythm.

My desire to grow and develop as a professor and musician is a passion. Unfortunately I often become confused about my relationship with my work and who I am. My goal is to know that my identity is found in my Third F relationship with Christ. No……scratch that. This is something I already “know.” My goal is to consistently exhibit the presence of mind to remember where my identity is found. That if a performance or a class goes poorly, my relationship with my M, my 2.0s, or my prayer life doesn’t have to be affected in the slightest.

Announcements:

Double D is raising money for a great cause. Let’s support him! Either with Burpees or $$.

Thanks to Tesh for the opportunity to lead and the PAX of The Fort (plus Greenspan from Winston-Salem….this HIM is “Dash Strong”) for pushing me to be better.

Band Camp dismissed.

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CSPAN Send off Convergence

141 Men came to show the Respectable**CSPAN** some Respect!!

He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.

I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.

Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:

brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise

The Workout looked like this:

WWL at the Q:

  • Mosey around the lot
  • Line up; karaoke, side shuffle, high knees, butt kickers, toy solders, lungewalk, power skips
  • COP
    • SSH, squat, merkin, moroccan night club, 10 Flying squirrels
Double D at the Q:
  • Run to practice field
  • Plank sequence
  • Split into 2 groups on each sideline
  • Sprint to center and back to sideline
  • Monkey humpers x25
  • Rinse + repeat with Merkins x 25
  • CDDs x25
  • Burpees x25
Longshanks at the Q:
  • Burpees
  • Lunges
  • Inch worm Merkins
  • Maktar Ndiayes
  • Plank Jacks
  • Squats.

Dredd at the Q:

  • Prayer for CSPAN
  • Merkin/Ab Lab series
  • Truth Nuggets and Leadership development with Major Payne, Wegmans, & Drop Thrill
  • Mosey to hill behind Bob Jones Stadium
  • Prayer for CSPAN heading to F3Philly…..”CSPAN Coming”
  • More Merkin/Ab lab series

COT:

141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.

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August 2018 – Impact Convergence

On the morning of Friday, August 3rd, 61 Men of High Impact joined Homebrew, Deacon, & Jiffy for some #Convergence work.

For this Round Robin of Pain, we separated the PAX into 3 groups and rotated to each station for 12 minutes.

Station 1 – Jiffy:

He had setup a row of 4 cones in the bank parking lot and ran the PAX through the following exercises.

  • 5 Burpees OYO
  • Straight suicides
  • Lunge walk, 10 squats at each cone
  • Bear crawl, 10 merkins at each cone
  • 15 American Hammers in cadence
  • Suicides with 3 Bomb Jacks at each cone
  • Broad jump to each cone, 5 lunges each leg
  • Crab walk, 5 diamond merkins at each cone
  • 15 LBC’s in cadence

Station 2 – Deacon:

Find a partner

One partner runs to Pizza Hut and back while the other does a series of exercises until the team does merkins (100x), Squats (200x), LBCs (300x).

  • Partner Drills (Round 1) – Partner Big Boy Sit Ups (15x for 2 rounds), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)
  • Partner Drills (Round 2 if time permits) – Partner Wheel Barrels to each side of the parking lot (2x for 2 rounds), Partner Ski Jumps (15x for 2 rounds)

Station 3 – Homebrew:

4 Corners and Burpee Roll

PAX were divided into four groups, with one group being sent to each corner. Complete all exercises listed at your corner then bear crawl to the center. At the center was a large foam die. One PAX would roll the die for the group to determine how may burpees everyone would do. Amazingly, only one 6 was rolled all morning – I’m lookin at you IceT. Once the burpees were completed, crab walk from the center to the next corner going clockwise. Rinse and repeat until all corners are done or time runs out.

  • Corner 1
    • 40 SSH
    • 40 Plank Jacks
    • 40 Mountain Climbers
    • 20 Crab Cakes
  • Corner 2
    • 15 Merkins
    • 30 CDD
    • 15 Wide Arm Merkins
    • 5 Kraken Burpees
  • Corner 3
    • 10 Donkey Kicks
    • 50 Calf Raises
    • 40 Monkey Humpers
    • 20 Lunges
  • Corner 4
    • 10 Big Boy Situps
    • 20 Hello Dollys
    • 30 Dying Cockroaches (double count)
    • 10 Boxcutters

There were prayer requests for family, school returning and those with health needs.

Cakeboss took us out in prayer.

Great job, Homebrew, Deacon, & Jiffy!

– Ginsu

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Burping Arrows at Colosseum

What do you do when you spend all of your mental energy preparing for a Q involving a hard workout and a solid message, you do that workout, and then get asked to Q the next day?

 

For YHC, you put little effort into preparing a message, think back to what others have done at that AO, and do something hateful.

 

Jekyll reached out late in the day Monday, asking me to take the Q at Colosseum on Tuesday morning, and it’s really hard to say “no” when the request is made. Announcement was made on the Twitter machine, which usually results in poor turnout, so I was quite surprised to see 17 PAX show up to join me in my admittedly bad idea workout. 0515 rolled around, disclaimer was made, and off we went on a comfortable mosey around one of the drop off circles, complete with side shuffles, knees-to-chest, toy soldiers, and other light stretching. We wrapped around to the small parking lot at the entrance for some additional warm-ups.

 

20 SSH in cadence

20 Moroccan night clubs in cadence

10 Hillbilly imperial hillbilly walkers in cadence (yep, you read that right, and it’s just like it sounds)

10 Windmills in cadence

10 Merkins in cadence

 

Tiny mosey to the start of the looooooong entry road with all the arrows for…

 

The Thang

 

Ginsu did an awful workout over the winter involving the arrows on the road, so today’s workout was modeled after that bad idea. But I couldn’t remember what we did that time, so we did burpees.

 

Round 1:

15 burpee buy in, then jog to the first arrow, one burpee, jog to the next arrow, one burpee, etc., all the way down to the stop sign past the Gold Hill Middle School sign (17 arrows in total). 

Jog back to starting point and wait for the 6. 

 

Truth be told, we only did all 17 arrows this time so I could gauge how long the road was and how long future rounds would take. Based on that information, we shortened it to the first 10 arrows for the remainder of the workout.

 

Round 2:

15 breakdancer burpee buy in, then bear crawl to an arrow, 10 LBCs, bear crawl, 10 LBCs, etc. Jog back.

 

Round 3:

15 Walmart burpee buy in, sneaky gorilla to arrow, 10 merkins, sneaky gorilla, 10 merkins, etc.

Jog back.

 

Round 4:

10 Jackass burpee buy in, crab walk to arrow, 10 squats, crab walk, 10 squats, etc.

Jog back to COT, because we ran out of time.

 

Rounds planned but not completed:

15 Bodybuilder burpee buy in, broad jump to arrow, 10 V sits, broad jump, V sit, etc.

20 One-leg burpee (10 per leg) buy in, monkey crawl left to arrow, 10 diamond merkins, monkey crawl left, 10 diamond merkins, etc.

10 One-arm burpee (5 per arm, aka, Apollo Creed) buy in, monkey crawl right to arrow, 10 jumping lunges (single count), monkey crawl, 10 jumping lunges, etc.

 

There were very few announcements. Read your newsletter.

 

Very few prayer requests. Some PAX admitted just needing oxygen.

 

This was my first Q at Colosseum. Jekyll said to make it hard. I tried. We only ended up doing 72 burpees in all, so it wasn’t that bad. I’ll branch out and assume I won’t be asked back, and if I am, it will be a poor turnout.

 

As always, I appreciate the opportunity to lead. Thank you, Jekyll, for the push.

 

Jedi

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Board of Pain Week 2

Whoaaa Nelly!  Humidity up and so was the PAX count.  Added 9 men from last week for a total of 19.  Several first timers- Norm, Manifold, Sugar Daddy, JWOWW.  The Sale Boys were valiant.  My understanding is they blacked out.  Week 2 in the books and most returners improved.  Dang Sir Topham Hat comes in from the Bullpen to capture 1/2 of this weeks Virtual trophy.  No shock there.  As always #sneakyfast Fishsticks is up at the front.  See below and see you next week

The Thang:
Finish each exercise before moving on to the next. In between, complete a recovery run. Normally, distance is 1/4 mile. today was shorter but will adjust next week. Each week PAX (and returning PAX) work to better their accomplishments down the board.
F3 June week 2
The Challenge:
 Burpees – 100
 Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
 Ski Abs – 100
 Merkins – 100 Sunshine (C)
 Deep Squats – 100
 LBCs – 200 Norm(116), Funhouse(75), Offspring (10),
 Carolina Dry Docks – 100 Gridlock (C)
 Russian Twists – 100 Cyclops (C), JWoww (C), CSPAN(C),Shady (C), Dark Helmet (70), Lil E (45), Manifold(25)
Mac Tar Jai– Sugar Daddy (38), Trucker (15), 100 Brick (10), Harry Carry (5)
 Jump Squats – 100 Jekyll (27)
 Mountain Climbers – 100 Fishsticks (C), Sir Topham Hat (C), Bonsai (1)
 Shoulder Raises – 200
 Mary Catherines – 100
 Hello Dolly – 200
 Wide Arm Merkins – 100
 Squat Jacks – 100
 Nippler– 100
 Burpees – 100

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Hive @5 (times 2) for some 90s Hip Hop old school

This party was getting started with some 90s Hip-Hop where disclaimer needed to include that YHC was not responsible for what Pandora decided to play.  After the full on disclaimer was made, we did a quick mosey around the parking lot and continued with some warm-up.

Warm-up included: mountain climbers x20, Moroccan night club x30, windmill x10, imperial walker x10, hillbilly walker x10, cherry picker x10, SSH x20, downward dog and honeymooner.

The Thang….with 2-Pac singing his sweet songs in the background.

  • 30x KB swings
  • 30x KB squats
  • 30x KB shoulder presses
  • 30x KB rows
  • 30 total / 15 each leg KB lunges with a single arm shoulder press
  • 30 / 15 (single) clean and jerk – start at left foot, lift KB with right arm, press over right shoulder

Suicides as a quick cool down at 3 sections in the parking lot – then a quick 10 count break.

  • 30 / 15x one arm KB swings
  • 30x (double count) American hammers
  • 15x burpee – dead lift the KB, set it down next to you, burpee, pick it up on your way up
  • 30 / 15x lawnmower pulls
  • 30x KB presses
  • 30x triceps presses behind your head
  • 30x KB shoulder shrugs

Suicides as a quick cool down at 3 sections in the parking lot – then a quick 10 count break.

THEN – we got to choose between round 1 or 2….we poorly chose round 2 for another go.

Finished up with a round of Mary being called out around the circle by PAX for final 5 min.

Count off, name-o-rama, announcements, prayers and praises, BOM – and that’s all she wrote.  Enjoyed it and was in pain for the following day!

Aye – Shady

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