Tag: Kielbasa

Ring of Fire at the Coop

Leave a comment

Ten pax posted at the Coop for a “ring of fire” workout.

Warmup
Mosey run (with butt kickers, high knees, toy soliers)
SSH  (12x I/C)
Windmills (10x I/C)
Imperial Walkers (12x I/C)
Morrocan N/C (10x I/C)
Low Slow Squats (10x I/C)
Arm Circles (10x I/C)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog/honeymooner)

Thang 1
At Pull up bars, do:

Regular pull ups 5x Chin ups 5x Switch grip pull ups 5x
Knees to chest 10x Toes to bar 10x

Grab cinder blocks and head to bottom of the hill by the elementary school.

Thang 2
Ring of fire #1: Circle of stations is below.  Pax do the exercise noted while the runner goes to top of hill and back (he’s the timer).  ©=cinder block

Burpees Mtn climbers SSH Chest press ©
KB swings © thrusters © Farmers carry ©© Squats
Alt shldr taps Imp Walkers Tricep ext © RUNNER
Curls © Shoulder press w/ bricks ©

Thang end
Ring of fire #2: Mary flavored

Flutters Dying cockroaches Protractors
Big Boys Drunken mountain climbers Big boys

Fini, COT

Continuing Kaiser’s theme of favorite Bible verses, mine is 1st Corinthians 10:13

“No temptation has overtaken you except what is common to mankind. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can endure it.”

Testing makes us stronger; flexes our spiritual muscles.

NNM: Need to trim the pain stations on the ring to match number of pax; makes the flow better.

Playlist: (Man themed)
Superman, REM
Ramblin gambling man, Bob Seger
Enter Sandman, Metallica
I’m a Man, Chicago
The Man, the Killers

TClap |
2

RPG-Varsity July Combo

Leave a comment

Twenty three PAX converged at NaFo for the RPG-Varsity Combo (July 2020 edition).  Meteorological note: there was actually an occasional breeze blowing!

Started promptly at 0515 with Sasquatch leading the Broga portion.

Sasquatch leading us in some Broga

The peaceful warrior  pose was shattered by the breaking of wind by some Pax.

Next, the pax had their choice of what to do from 0530 to COT/0600:

Boot camp: Kaiser on Q

Pax did:  Stage 1 = bench workouts including derkins, dips, incline merkins.
Stage 2 = bear crawl around circle.
Stage 3 = broad jumps across parking lot mixed in with burpees.
Stage 4 = cinderblock curls and step ups on bench
Stage 5 = flutters/ab workout to wait for the six
Stage 6 = 10 pull ups 10 chin ups 10 reverse grip pull ups 3 burpees pull ups with wall sit between intervals
Stage 7 = short Mary with Freddie mercuries and hello dolly.

Run: Harry Carry on Q
Four pax ran a 3 mile loop at about a 8:10 pace.

run route

Ruck: Cake Boss on Q
Seven pax for the ruck, covering about 1.5 miles.  Topic: Matthew chapter 24 “Be ready”.

Fini, COT

Kaiser noted James 1:19; “…be quick to listen, slow to speak and slow to become angry.”   It can be a struggle to those in the right order.

Prayers for Cash.

TClap |
9

Four Corners

Leave a comment

Today we did a four corner workout on the NaFo football field.

We started with a mosey around the parking lot and circled up for some SSH, Moroccan NC, Cherry pickers/tappy taps, imperial walkers and windmills.

The 8 strong hit the field for four corners:

1st corner: Merkins, Flutters and Squats

2nd corner: Widearm Merkins, LBC’s and Mountain climbers

3rd corner: Diamond merkins, BB situps and Calf raises

4th corner: CDD, American Hammers and Box cutters

We did three rounds of each starting at 20 reps each then 15 and finally 10 reps.

We ended with some Mary at COT

Thanks to Harry Carey for letting me lead these men.

TClap |
1

Living Third

Leave a comment

Very brief warmup… Run lap at front of NAFO, plank til 6 is in, 2 exercises paired intentionally for burnout, cadence count until Q is burned out… repeat, repeat, repeat, you get the idea. Discussion for the morning was about Living Third.  

Lap

Plank Jacks 

Merkins

 Lap

Mountain climbers

Wide grip Merkins 

 Lap

Peter Parker’s

Diamond Merkins

 Lap

Bomb jacks

Monkey humpers

 Lap

Ssh 

Squats 

 Lap

Seal Jacks

Jump squats 

 Lap

LBCs

American hammers

 Lap

Flutters 

Big boys

 

Galatians Ch 5 v13 For you were called to freedom, brothers.  Only do not use your freedom as an opportunity for the flesh, but through love  r serve one another. 14 For the whole law is fulfilled in one word:  “You shall love your neighbor as yourself.” 15 But if you bite and devour one another, watch out that you are not consumed by one another.

TClap |
7

The COOP – Reopening & Reflection

Leave a comment

There is no doubt this time has tested a lot of us at our core. I was really excited and honored to take the Shovel Flag from Punch List and continue to help the PAX accelerate going into 2020. I had all of these great ideas for the AO and great momentum going into our first Q and then….Coronavirus. Going into isolation was hard for my family and I. During the next couple of months, if I’m being honest, I found myself decelerating. I was sleeping in longer, making poor diet choices, and failed to push myself to get up and workout. It honestly impacted me in a negative way at work, with my relationships, and at home as a father and husband. At the same time the isolation period made me realize how valuable F3 is to a man. As we all know and hear if you are not accelerating your are decelerating. My physical, spiritual, and mental health were out of wack and I knew what was needed to get back on track. As we re-enter our new world I come out with a new found confidence and excitement for whats to come. I’m grateful for this organization and the impact it has had on my life and can’t wait to share that with others.

Warm Up
Quick mozy around the lot , side straddle hops, toy soldiers, cherry pickers, wind mills, downward dog / honeymooners, Moroccan night clubs.

Main Course
The reason why I love the COOP so much is the smorgasbord of options you have to dish out to the PAX. So…of course, we start at the pull up bars.

The BARS
10 burpee pull ups
Run down the hill
20 merkins
bear crawl up the hill
30 LBCs
Rinse and repeat X3 with modified options

BLEACHER Run
Run up and down bleachers – at every transition at the bottom we grabbed some bench and did 20 dips

FIELD fun
Broad jump suicides 10, 20, 30 , 40, 50

Mary to finish
Lots of merkins, AB work, and more. Finished on time.

Excited to lead and kick off the COOP the right way. Look forward to accelerating into 2020!

TClap |
2

DirtCheap

Leave a comment

Wet conditions with four pax under the awning at an undisclosed location.

Warmup: SSH, windmills, step-ups, Moroccan N/C, Low Slow Squats, Arm Circles, Peter Parkers, plank stretches. All 12X in cadence.

Thang 1: Pyramid
Burpees, Curls (with coupon), Bobby Hurleys, Squats (with coupon), Low Plank for the six, Run one loop (600’) together
1st round: 5 burpees, 10 curls, 10 Bobby’s, 10 squats, 1 run loop
2nd round: 10, 20, 20, 20, 1
3rd round: 15, 30, 30, 30, 1
4th round: 20, 40, 40, 40, 1

Thang 2: Core Work
45 seconds on exercise, 15 second rest
Leg Raises
American Hammer (with coupon)
Freddie Mercuries
Flutters (with coupon)
LBC

Thang 3: Big Balls
AC/DC’s Big Balls plays: Pax assume the monkey humper position. Pax do a monkey humper when the song says ‘balls’. Song duration is 2:39.

Fini, COT
Positivity round
Prayers/Praises

Workout shamelessly taken from F3 Chattanooga. Timing worked well, and my legs/thighs were worn out by the end.

TClap |
1

The Hive expands to Wednesdays… only once and then the Snake Pit is back

Leave a comment

So week one of The Hive’s expansion included a single Wednesday workout before handing it back to 3D’s more than capable hands.  Kielbasa led the beatdown and Shanks showed up and regaled the PAX with stories of bountiful bourbon caches in his home state of Wisconsin…

IMG_0612

TClap |
0

“Quarantine Convergence” – Snake Pit 4.22.2020

Leave a comment

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.

TClap |
5

March 11 at The Coop

Leave a comment

Super creative? Absolutely not?
Wordy? Definitely not?
Recap of the work done? Absolutely

GQ on warm up for his first ever crack at Qing. He ran us to a spot, performed some warm up exercises, adapted to the feedback and received the AAR in true fashion. That’s how we all get better; if we could all get an AAR after completing objectives.

YHC now on Q and we rant to the football field.

.5mi around the track at a good/heavy-breathing pace.
36 Mak Tar Jah’s
.25mi at a “get after it” pace
35 Mak Tar Jah’s

Planks & abs & stuff

Line up on the goal line
71 Carolina Dry Docks
Bear crawl to the 50yd line
71 Merkins
Crawl bear to the goal line

Mosey to the pull-up bars

20 Pull-Ups
Run down the hill to the stop sign
Nur back up the hill

COT

SYITG

GQ & Maximus

TClap |
6

BEYOND – Empathy in a Culture of Hurry

Leave a comment

The more hurried you are the less compassionate you’ll be. – John Mark

Slow down. We need to slow. down.

COP
SSH + Quick yoga flow + tappy taps + Merkins

Hold High Plank:

In today’s culture, we spend too much time focusing on self. It makes sense. In western culture, the individualized self is the highest goal in our society. We spend so much time focusing on what we desire. We follow those who have the same ideologies. In short, we hate each other and we want more of ourselves. We believe that we are God and only want to be surrounded by others created in our image. What does that say about us as a society?

Aiken Arms
10 Merkins
10 Plank Jacks
10 CDD’s
10 Donkey Kicks

Ass Webbs
Squats + Al Gore Pulses 1:4 – 10:40

Hold High Plank:

We only like things we want to like and curate things we want to see-further creating and hardening our ability to never have to see things we don’t want to see or disagree with. It’s not only desensitizing, it’s dehumanizing. Politics, sports teams, religion, name it. We are able to find what we desire to find and shut out anything we don’t want to hear/see. If we don’t like the news we see we can seek out and find the “news” we want. Using the mediums we currently use (social media specifically), when we see an opposing view that doesn’t align with ours, we aren’t obligated to disagree in a thoughtful and relationship keeping way. Instead the relationship doesn’t matter therefore the disagreement can be toxic, mean, and harsh. Trying to understand each other should be normal, unfortunately it has become a superpower in today’s culture.

Bear Crawl Circuit
Bear Crawl across parking lot
Low Plank in wait for six + 30 seconds
Bear Crawl back across lot
Low Plank in wait for the six + 30 seconds
Repeat w/Al Gores

Hold Al Gore:

You know what really is the driver behind all of this? Fear. A professor at Chapman University started a “Survey of American Fears” in 2014. You know what has been seen as a trend since the beginning of it all? People are beginning to fear what they see in the media. The top 10 fears from 2019 can be directly correlated to the top media stories of the past year. Basically the stories we see are whipping us up into a frenzy and fanning the flames of fear. How big will the fire get before it consumes us all? It really comes down to one question: What do we fear?

Punch Webbs 1:4 – 10:40
Dive bomber Pushups
Plank Jacks

A few Moseys in between rounds due to the difficulty of the Webb.

Hold High Plank:

I asked the question of what do we fear? We fear the other. Whatever the other is for you. white. black. republican. democrat. sunni. shiite. jew. german. christian. atheist. We have to dive head first into that dark and muddy part of our heart. Not put it away. Not shy away from it. Not run from it. What’s down in those depths? If we consider how Jesus actually walked and look at his ethos as he went about his life, we find someone who was afraid of no one and no thing. And this prevented knee jerk reactions. Prevented him from picking up a sword and taking down Rome. And if He wanted to do that, nothing could have stopped him. This made it possible for empathy to radiate from his very being. Because there was actually room for it as opposed to being filled with fear.
He chose to die willingly for others – namely his enemies. If you’re a follower of Jesus, ask yourself: Why are you afraid?

Aiken Legs
20 Squats
20 Box Jumps
20 Bonnie Blair’s (Jump Lunges)
20 Bomb Jacks

Hold High Plank:

What would it look like if we laid down our fears, our weapons, our hate, and picked up enemy love instead? This empathy is not easy. It is a hard won, practiced enemy love.

The difference between fear and enemy love is a difference of franticness and peace.
Fear is frantic.
Fear goes at a speed love does not.
Fear is fast. Fear is frantic. Fear is distracted.
But love?
Goes about three miles per hour.
Three miles per hour it the average pace of someone who is walking purposefully yet gracefully.
Most of Jesus’ miracles happened on his way somewhere else.
We have to go at a pace that can be interrupted. That can be responsive to the moment in front of us.
If you walk at a pace that is in step with our Lord, don’t be surprised if empathy and enemy love show up.
You can’t love someone when you are hustling (for me – I think bedtime with small children).
But when you say no to the hustle? You can be stopped. You can step into the holy moment of grace.
Jesus did it.
He felt other people’s pain. He leaned into their space. He understood their hurt. He waited and didn’t hustle past.
He loved.

Mary
Seal sit ups x 30
Straight Leg American Hammers x 15
Straight Leg LBC’s x 11
World War I sit ups x 5

Announcements
Yeti – Doty – Manion

Prayers/Praises
Band Camp’s travels to DC this weekend with the band.
Chicken Wing is having hip surgery next week.
Prayers for all traveling this weekend and the frenzied fear that is the current virus situation.

Thanks Dirty Harry for the tap to lead the inaugural BEYOND of 2020. Looking forward to what this will become.

Punch List out.

TClap |
16