Tag: JWOW

It’s a keeper!!

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We did some warmup, SSH, Windmills, Cherry Pickers, Arm Circles, Imperial Walkers, Hillbilly Walkers, Hip Openers

Main Event

5 Rounds. Each Round has it’s mode of transportation.  There are 5 exercises that were repeated each round. Do the 1st exercise, then do the transportation, do 2nd exercise, etc.  When done with all 5 exercises.  Repeat with the 2nd transportation.  Added some * options to modify harder if needed.

Transportation

Sprint – 2 aisles

Side shuffle – 2 aisles  *add bell

Lunges – 1 aisle *pass thru with bell

Bear Crawls – 1 aisle *Crawl Bear back

NUR – 2 aisles

Exercises

Curls – 10 ea arm or 20 both

Squats – 10  *20

Overhead Press – 10 ea arm

Tricep Ext – 10  *20

Swings – 10  *20

We almost got thru it all

Airborne told me IT IS A KEEPER!!

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Mash-up

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JWOWW (Ruck) and YHC (Boot Camp) had the Qs at Golden Corral on Tuesday.  After the disclaimer, the groups departed from the circle for their respective workouts.

I thought I would try something a little different by combining two exercises together, call it a Mash-up. Like peanut butter and jelly, or like a song with two great singers (No Garth Brooks please!).

The details..one minute of exercises 1, exercise 2, and the Mash-up exercise.  Fifteen second rest recovery between exercises.

Exercise 1                     Exercise 2                      Mash-Up

Round 1                       Merkin                         Peter Parker                    Spiderman Merkin

Round 2                       Squat                           Step-up                           Jump Squat

Round 3                        LBC                              Mountain Climber      Freddie Mercury

Round 4                       Moroccan NC           Flutter                              Moroccan Flutter

Round 5                        Caroline DD             Parker Peter                   Dry Peter

Round 6                        Plank                          SSH                                    Plank Jack

Round 7                        Lunge                         Overhead Clap             Lunge Clap

Round 8                        Shoulder Tap          Ski Ab                               Ski Tap Ab

Round 9                         Imperial Walker     Calf Raise                       Imperial Calf Walker

Round 10                     Burpee                        Broad Jump                 Burpee Broad Jump

 

Once complete, we had about a minute to roll back to COT.

 

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Q-School at The Hive

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13 in the gloom for a KB edition of Q school. We split the Q four ways with all #TheHive Site-Qs.

Uhaul
there was dynamic stretching… And there was a playlist

Longshanks
***(cickets)***

Tesh
Core: Instruction on how to perform a more effective Peter Parker that stretches your hips and taxes your core.

Your core muscles are exercised to a greater extent when combined in a muscle chain with whole body movements or statics. Asymmetric lifts require you to maintain a solid core in order to maintain control through the movement. PSA, don’t do targeted ab exercises then full body movements. If your abs are tired, your body will recruit other muscles to compensate, and injuries are much more likely to happen.

Next is Jack Webbs but with 1 Snatch x 2 Overhead Squats (per arm) up to 5.

Break after sets 2 and 4:
1st break: Plank exercises, southern gentlemen (single arm merkin if you got it), northern aggressor (single arm merkin). Typewriter merkins.
2nd break: Hammer toe – In plank with feet shoulder width apart, draw a box with your right foot, tapping each corner (up, out, down, back) 4count x10 each leg

Last is the single leg deadlift. Remember, left leg is more balanced to hold the weight in your left hand.

Include some balance exercises in a workout to improve the performance of your central nervous system. It will also help you recruit more muscle cells when you want to go heavy…

Band Camp
Advisory about Kettlebell workouts.
Guys choose to show up to a KB AO for lots of reasons. Be mindful of these reasons when planning a workout. Often PAX wanting less mileage (injury, heavy running that week, etc.) will choose a KB AO. If you integrate running, choose a lap or area that is easy to modify. If you do a lap, it’s simple enough for PAX modify by cutting the lap short or altering the route.

We did a lap around the parking lot stopping in on the 3rd turn.

Suggestion about planning a message into the way you structure the workout. Being ready for the unexpected, like thinking there will be a continued plank exercise but the Q says follow me and gets up running backward the loop you started.

Some talk of counting in cadence and the procedure

  • Next exercise is:
  • Exercise positions–>MOVE
  • In cadence
  • EXERCISE
  • 1, 2, 3, __

Scalp has never Qed (the man is super-fit…Site Qs get this guy on the schedule!). He came in and called some merkins.

Some manmakers to finish out

Discussion of Qing with an FNG present and how the naming works. Sometimes naming is a huge part of what helps a guy come back or prevents him from ever posting again. It isn’t often about the name itself, but the process. Be willing to lean on the guy who EHed a FNG before COT about name ideas.

Post-workout:

Slapshot got his Laces In shovel flag back in a burpee race with Tesh, himself, and YHC.
Tesh uses a modified wide-leg burpee which may cause the Louisville PAX some grief, but he is undeniable in speed and determination. Shady-level “fun” was had!

Thanks to Esso for stringing this Q-school together.

-Band Camp dismissed

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Kenyan’s request

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7 PAX at the JOC. Having not Qed at this AO nor much experience with the PAX that posted here, YHC had a few different ideas to push the PAX present without leaving anyone behind. Thanks to JWOWW for crossing the bridge with me. Here’s what we did:

Short Mosey to the soccer field parking lot

Warm Up
Windmill
1 burpee
SSH
2 burpees
Some Yoga
3 burpees
Mountain Climber
4 burpees
Moroccan Night Club
5 burpees

Mosey towards the BMX track

PAX hold plank while each individual takes a turn running up the stairs and back down

Mosey towards the RV parking lot at the far edge there are 8 lights
Lunge walk to the end adding 1 merkin at each light (36 total merkins)
Bear crawl back adding 1 CDD at each light (36 total CDD)
Did some arm circles to loosen back up
(side note: this would be Shady-level “fun” one row in….where there are significantly more lights)

Mosey back towards the BMX track and found some wall

Peoples Chair while PAX went down the line with 5 burpees each
– Kenyan said “finally some leg work”
Balls to the wall
– 5 merkins in cadence
– 5 shoulder taps in cadence

To honor Kenyan’s request for leg work we moseyed to the parking lot entrance and did a set of 11s
1 lunge (each leg) at the bottom
run to the top
10 jump squats
continued until
10 lunges at the bottom
1 jump squat at the top

Got to COT with a min remaining. Because F3 is a group of leaders not a group with a leader, YHC nominated Cliffhanger to call an exercise. He called big boy situps till 0600

An honor to lead.

-Band Camp dismissed

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Simple inconveniences

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18 PAX gathered in for The Bubble amidst humid conditions outside a mushroom pool.

Warm-up:
SSH x51
1 Burpee
Windmill x10
2 Burpees
Merkin x10
3 Burpees
Lap
Karaoke
Some yoga
4 Burpees

The Thang:
Run 1 mile to Alison Park
Al Gore to Monkey Humpers facing Sutton Rd multiple times to keep together-ish

6 Exercises for 12-reps (all in cadence):
Merkin
Low Slow Squat
Alternating Lunge
Mountain Climber
Peter Parker
Burpee

Rinse and repeat total of 144 (a gross) of reps

Run 1 mile back.
Stopping for some monkey humpers along the way to keep the group together-ish.

NMM:

There’s a lot of turmoil going on in the world. Americans (in general) have largely been spared inconveniences since WWII (maybe gas shortages in the 1970s?). In many cities, we’re being asked or required to wear masks to quell the rampant spread of COVID-19. For almost all of us, this is an inconvenience. But luckily it is only an inconvenience.

Today’s workout was certainly not convenient, with the exception of the location for some PAX. We recognize how simple workouts in the humidity makes us better. YHC is officially exhorting us to be leaders and do the inconvenient things like wearing a mask for our community’s health.

Side note:

As an FM local, I remember when Baxter was a cow pasture. Traffic is worse in town, but so much about Fort Mill is better because of the folks who moved here. I appreciate what y’all bring to our town. It is great to post with PAX from all over who are working to make themselves and our shared community better. T-Claps to y’all.

What I learned:

At The Bubble, 10 PAX doubled down posting twice today. YHC tried to keep the warm-up close for those PAX arriving late. My advice to future Qs is: DO NOT plank up in the parking lot until 6:20 or so. Unless you want to raise your heart rate from fear rather than mountain climbers as a vehicle whips into the parking lot you’re lying down in…. My mistake. Won’t happen again.

COT

Prayers:
Bonsai
Cash

—
Band Camp dismissed

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Fish Sticks’ Kryptonite

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The last Laces In at it’s quarantined location of Empire Pizza met in the muggy gloom.

WarmUp
– SSH
– MC
– Moroccan Night Club
– Some Yoga
– Shoulder Taps
– Merkins

Moseyed towards Persis parking lot:
11s with burpees & jump squats
mode of transportation: bear crawl

Mosey behind the Empire Pizza strip mall. YHC set up some cones prior to the workout

Red Barchetta
100 Yard Dash–>100 SSHs, run back to start point to plank/wait for six;
75 yard dash–>75 mountain climbers, run back to start point to plank/wait for six;
50 yard dash–>50 LBCs, run back to start point to plank/wait for six;
25 yard dash–>25 Merkins, run back to start point to plank/wait for six;
10 yard dash–>10 burpees, run back to start point and plank/wait for six.

Mosey back to COT:

Imperial Squat Walker – Cruel cousin of the Imperial Walker. This 4-count exercise starts with hands clasp on head. Count 1 = a squat. Count 2 = stand up and bring one knee up to the opposite elbow. Count 3 = a squat. Count 4 = stand up, other knee to other elbow

The Imperial Squat Walker is a crowd pleaser to close out a workout….#not

COT
-Band Camp dismissed

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Dark and Wet Ranch

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9 men showed up  this wet morning at the Ranch.  Bobber had trouble finding the designated parking lot so he left his car in the middle of the drop off lane.  Uhaul was complaining about the darkness and wet surface, but stayed around for the fun.  After the disclaimer, we moseyed around the parking lot to the front of the school.

COP

SSH x 20

Imperial Walker x 20

Windmill x 20

Plank (6′, Honeymooner, Downward Dog)

Arm Circles (Forwards, Backwards)

Next, we moseyed to the school entrance for 11s between the curbs.  We started with one dip, bear crawled to the other side, ten Carolina dry docks, crab walked back to the other side, and increase the count by one to two dips…continued this exercise until the six was finished.

Once done, we jogged to the front of the Middle School for some leg work.

1st round: 10 leg lunges, 15 jump squats, 20 monkey humpers, 25 calf raises

Ran a lap around the car loop

2nd round: same as first, but added 10 to reps

Ran a lap around the car loop

3rd round: same as second, added 30 Dirty Myrtles

Next, we moseyed to the back of the school for some Ab work.

20 LBCs

20 American Hammers

15 Leg Lifts

Superman

With a few minutes left, we were able to squeeze in 50 yards of burpees broad jumps.

 

Great job everyone. Thanks for the opportunity!

 

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Back 9- Fore

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13 was the count for minnow pond.
0514 Pledge and disclaimer
0515 take off to the FM Golf Club. Circle up for instructions.
Back 9 @ tee boxes 10 merkins, 10 squats run cart path to green 10 burpees.
Make way around the back 9. (Dark Helmet complained a lot. reminded him of his and Essos race just a few weeks earlier)
( I love making Dark Helmet complain along with the rest of the PAX) about the 4th hole we made a small adjustment to the burpees 5 at the green. keep merkins and squats the same. once finished give good push to make it back to Veterans Park by 6.
It was a lot of fun. We got better.
Announcements- Fort convergence planned for 11 July location pending. look for coms on opening all sites early June.
prayers- Bandcamps family friends and the loss of a child, JWOWW and the loss of high school friend to Covid. Tinsels son on surgery for elbow injury.
Praise for being able to get out and workout.
Backdraft out.

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Armory 5.11.2020

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YHC was excited to lead on a cool, crisp morning. Was given the pass by the M to post after an 0200 feeding, so needless to say sleep was not an abundant resource leading up to this. 

Many familiar faces were seen prior to start – notables being Wegmans, Repeat, and Sugar Daddy (who brought an FNG!). Though chilly, the gloom was warm and fuzzy at the start of this beat down.

0515 struck. Disclaimer. Go time. 

Mosey out to far end of lot, drop bells on one end of the lot
Grab every other parking spot

COP
5 Burpees OYO
11xSSH
Mosey to next row of spots
11xLow Slow Squat
Mosey to next row
11xTappy Taps
Mosey to next row 
11xMerkins
Mosey to next row 
11xMoroccan Night Clubs
Mosey back to Bells
5 Burpees OYO

WEINKE
Five Rows of Spots
11 Reps Each Stop

Method of Travel
Lunge walk to each row

Row 1
Halos
Kid Launch

Row 2
One Legged RDL both sides

Row 3
Tricep Extensions
Curls

Row 4
Goblet Squats
Cossack Squats

Row 5
Burpee Snatch

OH carry back to start, Rinse & Repeat

We completed two rounds and headed back to COT for some Mary

Mary
Kettlebell Core Work
American Hammers x 20
In & Outs x 10
Flutters w/press x 20
Hello Dolly w/extended hold x 10
Six Inch Hold w/Bell x 1 min
Low Plank Hold x 1 min
WWI Sit Ups x 10

Rounded out with 8 burpees per PAX to reach 40/ea. 

NMM

While holding our low plank YHC talked about anxiety and hurry and how we as men aren’t made to have larger to do lists than we can handle. We aren’t made to be busier than life itself – even though it is touted as a sign of success in today’s hustle world. YHC mentioned Gods peace and how we should each take a moment today to let ourselves feel Gods presence and shut everything else off. A few verses were discussed. The second was spoken to the group but the first is also tantamount to the message.

“Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid.”
‭‭John‬ ‭14:27‬ ‭

“Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

Philippians 4:6-7

Prayers/Praises

Baby Wegmans is 2 months! Pray Wegs & M can keep him alive further.

YHC’s 2.3 is putting on weight and feeding better this week due to lactation strategy and bottle feedings.

UHAUL is going to satisfy all of his M’s desires via Honey Do List (#HIM) this week. 

Announcements

Alcatraz is BACK! Follow up on Slack for more details.

 

Thanks JWOWW for the tap to lead. Excited to get back into the swing of things and see more of my brothers in the gloom. Welcome FNG Scalp!

Punch List out. 

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“Quarantine Convergence” – Snake Pit 4.22.2020

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Snake Pit 4.22.2020

Disclaimer – we had an FNG so I had to cross the t’s and dot the i’s.

My goal was to play a Queen play list because my current quarantine stache is making YHC look like Freddie Mercury. We decided against the music for the sake of the residents nearby. 

 

Warmup:

20 SSH, 10 IW/HW/Moroccan Night Clubs

Weinke:

I wore an interval timer that was set to go off every 3 minutes. Every time it sounded we did two things:

1. 5 Burpees at each beep
2. Go onto the next Circuit and pick up where we left off from the time prior

Each Group Rotate After Each “Burpee-Val”

Circuit 1
25 Calf Raises Toes Pointed Straight
20 Goblet Squats
15 UHAULS
10 Skull Crushers
5 Clean and Press Each Side
30 Flutters With Bell

Circuit 2
25 Calf Raises Toes Pointed Out
20 KB Swings
15 Kid Launches
10 Curls Each Side
5 Right Turkish Get Ups
30 LBCs With Bell

Circuit 3
25 Calf Raises Toes Pointed In
20 Reverse Lunges (10 Each Side)
15 OH Press
10 Lawnmowers Each Side
5 Left Turkish Get Ups
30 American Hammers With Bell

In all, we made it through each round 3 times. You can do the math to figure out the totals.

While we were cycling through, I asked the PAX one by one to tell the group how they’ve taken advantage of all of the added time with family/friends. Most have been able to take a step back from the hustle and bustle of the commute/work/busy life and have been able to focus on their families more. This is a huge blessing that we must not miss the chance to capture!

In all, we had 12 PAX and 850 total burpees. It got a little hairy toward the end, but I believe everybody enjoyed the work. Thanks for the opportunity to lead, 3D.

Announcements
Manion WOD this weekend – reach out to Maximus if you would like more details

Prayers/Praises
Be Intentional in this time – how often are we forced to spend more time with our family?
1 Peter 5:7 – “Cast all your anxieties on Him, because He cares for you.”
Praise for UHAUL’s Niece at Texas A&M for receiving a grant/scholarship to clear away most of her school debt.

Welcome, FNG: N-95!

Punch List out.

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