Tag: Maximus

Beaker Mayhem Beatdown

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WARMUP: SSH, Moroccan Night Clubs, Low Slow Squats, Windmills, Cherry Pickers, Carolina Dry Docks, Plank to Downward Dog to Honeymooners
THE THANG:
There were plenty of sandbags to go around.

PAX split up into groups of 3, each group with a sandbag and everyone with a KB.

Routine went as followed:
1 PAX jog/walk with the sandbag to the other end of the parking lot and back while the other 2 PAX perform workout. PAX 2 takes sandbag, goes to the other end and back while other 2 performs workout. This goes on until all 3 have carried the sandbag. Then workout switches.
After 2 workouts everyone planks up until the 6 gets in, then performs 7 manmakers as a group.

Repeat 2 more times

Workouts as followed:

Squats – Merkins – Manmakers
Beakers (A Uhaul with an added overhead press) – Rows – Manmakers
Flutter kicks – Calf Raises – Manmakers

Wrapped up with some Chest press – Freddie Mercury Jack Webs

Lots of mumble chatter about fupas and legs not working.

Great job guys! Thanks for the Q!

Beaker out!

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Block Party at Block Party with Blocks

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BLOCK PARTY Q – 03May2022
• Warm Up in the lot a minute or two with windmills, merkins, some stretching…
• Grab a partner and a block
• AMRAP – shooting for 4 or more
• 5 stops:
1. Parking lot Startex
2. Lot next to Hobo’s/Gazebo
3. Lot by Blue Ridge Financial Planning/MacAulay and Assoc
4. Lot just before corner at FM Dentistry
5. Lot after Bank

Round 1 – No Brick – at each stop:
– 15 burpees (each partner must do them all)
Round 2 – Take Brick – at each stop (each partner must do them all):
– 20 curls
– 20 Shoulder Press
– 20 Flutter with Press (double count – count the presses)

NMM:
– Olaf made coffee. At the AO. Plugged into a light pole. No one was surprised.
– Everyone likes running with Cinderblocks
– That is a lie.
– Fresh Prince came for his second post today. He did not break, so we presume he will be back.
– @peanutbutter was a no-show. I cried a little.
– Olaf and Johnny Utah almost kept up with Maximus and YHC, but we had a second block advantage. Basically it means they were CRUSHING it.
– Trucker only complained a little.
– That is a lie.

This is my report.

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Simple – Gear, Burpees and Sprints at the Armory

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Typos quite possible…

Armory for the kickoff of the month of Gear/May:

PAX brought a few sand bags, a ruck, plate carrier and kettle bells ranging from 20lb-60lb. Tesh would’ve blushed.

Disclaimer but hey, push yourself.
Carry the coupons to the near end of the large parking lot.
Mosey lap around then circle up for some warm up things (garden variety).

10 Burpees and sprint to the other end of the lot
10 Burpees and sprint back, partnering up with a coupon of your choice (it pays to be fast)

25 Squat Thrusters
25 Curls
26 Merkins (1/2 & 1/2)

5 Burpees, run 1/2 way and run back (had to start watching the clock) to the coupon of your choosing…unless you had no other options.
25 Flutters
25 Freddy Mercury’s
25 X’s & O’s

5 Burpees, run 1/2 way and run back
25 LBC’s
25 American Hammers
26 Box Cutters

5 Burpees, run 1/2 way and run back
25 Bent Over Rows (slow cadence)
25 Overhead Press (slow cadence)
25 Chest Press (slow cadence)

10 Burpees, Run all the way down and run all the way back

Carry the coupons back for COT

Until next time.
Maximus

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Locking Shields, a how to…

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Great Invergence today at WEP to close out an entire month of acceleration.

Now that we have finished a month of accelerating HIMs all over the Fort, how do we maintain that acceleration?

Answer? ACCOUNTABILITY!

Best way to execute accountability? Locking shields with fellow PAX.

Best way to consistently lock shields? Join a Shield Lock.

Today we heard from some 🛡🔒 PAX sharing experiences, advice and offering up themselves to their fellow PAX to learn the power of 🛡🔒.

To know more, ask a PAX that was present.

Need guidance or advice moving forward?  Reach out to @Pusher and he will point you in the direction of success and accountability.

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Miles, Merkins, and Bear Crawls

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Warmup: 55 SSH (IC) (While we had a visit from the boys in blue)

The Thang:

Merkin Mile part 1. Runde to Marina parking lot.

Run .25 miles – 25 Merkins

Run .25 miles-25 HR Merkins

Run .25 miles – 25 Merkins

Run .25 miles – 25 HR Merkins.

We ended up by the Marina Parking Lot for stage 2 of the workout.

10 Minute EMOM

5 Diamond Merkins

10 LBC’s

15 2-ct Flutters

5 Diamond Merkins

I scaled this portion up as we went a long and we ended on

7 Diamond Merkins

15 LBC’s

15 2-ct Flutters

7 Diamond Merkins

To cool down from the EMOM we did 20 SSH (IC) and 10 Michael Phelps.

Merkin Mile Part 2. Marina to Runde Parking lot.

25 Merkins

Run.25 Miles (we bearcrawled a portion of this up “the hill” to keep everyone together)

Run .25 Miles – 25 HR Merkins

Run .25 Miles – 25 Regular Merkins

Run.25 Miles – 25 HR Merkins

All Told we finished 2 miles with 100 regular Merkins, 100 HR Merkins and 100(and change) of Diamond Merkins.

After some LBC’s IC and just about 20 minutes to go in the WO. I asked the PAX to choose between option 1 and option 2.

Of course Option 3 was selected. As a result I called (partially inspired by JWOW’s Q the previous day) to do a Bearcrawl Webb. For this one, and since it’s BAPOPS, I called a burpee bear Crawl Webb.

1Burpee-4 Bear Crawl Steps. We did it all in the Runde parking lot and got all the way up to 10-40.

With just a handful of minutes left we got down to the Basketball court where I planned a “tempo” cool down.

12 Low Slow Squats IC

12 Tempo Merkins IC

12 Big Boy Sit-ups IC

12 American Hammers IC

Then went to

10 Low Slow Squats

And….before I could call the Merkins Uber distracted us all with a Huge Osprey flying overhead. It was effective in that it got the PAX out of the Tempo Merkins..it was in-effective in that since we only had 60 seconds left it gave me the opportunity to call 10 Burpees OYO.

This was a great morning and great time to spend with the men. Thanks to all who posted and Skipper for the Opportunity!

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Prison Yard Beatdown

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10  Pax converged at the rock on a cool Saturday morning 0630 for a full body beatdown led by Sasquatch and YHC.

*pre-pull-ups were completed by Skipper, Maximus, Sasquatch and YHC. All of them.

Sasquatch kicked the sesh off with a brief disclaimer and  a unique and effective warm-up that included:

SSH

5+ minute plank with upward dog, downward dog (with multiple variations)

Peter Parker

Parker Peter

Plank jacks

Merkins

Wide-arm merkins

Now that the upper body and core were fired up we moseyed over to the playground where we completed:

3 sets of 5 pullups

5 toes to bar

10 partner clap pushups

wheelbarrow ~20 yards

2 sets of 5 curb merkins

5 curb burpees

5 curb sit-up-getups

1 set of 5 windmill merkins

YHC took over right at 0700 and brought the PAX back to the parking lot where we split into two groups, first group (A)  runs lap around park, stopping at all park benches to complete a number of exercises, return to parking lot and switch with group (B) who is completing exercises in cadence with good form (AMRAP):

1st lap, Group B- Deep squats (AMRAP), Group A – Runs with 10 dips each bench (20 total)

2nd Lap, Burpees (AMRAP) and Step-ups (20 total)

3rd lap, Monkey Humpers (AMRAP) and Derkins (total)

After much grumbling and some counting methods no better than our last few elections we switched it up and moved to front of parking lot for some more partner work.

First partner sprints to far end of parking lot, 2nd partner holds plank. We did 3 or 4 rounds

Finally we did some Mary for 3 minutes, flutter kicks in cadence and american hammers to get us to 0730 and COT.

Thanks for the opportunity Skipper!

 

 

 

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Sun’s Out Guns Out at The Armory

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Kept the guns locked away in the armory all winter? Time to bust them out with some upper body work. We are skipping leg day today and getting all the gainz upstairs. Today’s workout kicks off a Spring of Sun’s out guns out, where we will encourage Qs to focus on the upper body and do a buy in/buy out of hammer curls and tricep extensions just to drive the point home.

The Thang:

2 minutes each exercise followed by 1 minute of each exercise in round 2.

 

Biceps:

21s

Hammer Curls

 

Triceps:

Tricep extensions

scull crushers

 

lats:

Lawnmower pulls

Pullovers

 

Delts:

Overhead presses

Bat wings (with the provided light dumbbells)

 

Traps:

Shruggs

High Pulls

 

Chest:

Chest press (with the optional 60lb monster KB)

Derkins

 

Everyone got stronger today. Band Camp got the most out of his lower jaw exercising. Can you really own anything? Yes: you can own your GAINZ

 

Thanks to Shatner for handing off the shovel flag

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Failure is an Option

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Disclaimer:  I didn’t plan my workout the way I should have this morning, but I did have a topic we would run (literally) with this morning.  Failure. No one wants to hear the word.

synonyms
loser · born loser · incompetent · nonachiever · underachiever · ne’er-do-well · disappointment · write-off · no one · nobody · inadequacy · insufficiency · deficiency · lack · dearth · scarcity · shortfall

Back to the workout, first stop was the Subway parking lot.  I gave the Pax a few minutes to think about how many merkins they could do in 2 minutes, similar to APT.  Next, we each did our best to meet or exceed the goal.  I asked the Pax who didn’t meet their goal how they felt..most disappointed.  We briefly discussed failure.  How do we teach our kids how to handle it? Do we help them through it or let them learn on their own?

More discussion later as we moved to the next location.  After 13 years in the area, I still can’t remember street names.  We took a left at Hardees and I right on Hill (I called it Shady street) which wrapped around to 160.  We ended up at the Presbyterian Church.

Three rounds: Half the group ran around the front of the church while the others did an exercise.

Round 1:  Squats

Round 2: Burpees

Round 3: Plank

Next stop was First Baptist Church parking lot.  The group was split in half again.  Two pax were lined up on opposite sides on parking lot approximately 50 yards apart.  The other pax ran to the far end of the parking lot and switch places with the other pax.  It short, continuous sprinting back and forth for seven minutes.  With a few minutes left, we caught our breath, compared our heath rates, and moseyed back to the flags.

We had some extra time on the clock for some Mary.  Jekyll shared his experience with his 2.0 working on his Eagle scout project. The tricky balance between helping him navigate and letting him learn on his own.  Whether you call it a setback or failure, the more you learn how to handle these situations, the more the boulder becomes a pebble.

Keep getting better, Don’t give up!

 

 

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Are you running to or running from? And Duck Donuts

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SWEEP THE LEG

Monday, 3/7/2022

11 PAX – @Cubbie, @Vuvuzela, @Maximus, @Skipper, @Pusher, @Trucker, @38Special, @Shady, @FishSticks, @Badlands,@FireMarshallBill

Duck Dounts Workout Plan:

Run over to Brayden

Run 1 donut lap – 0.6 miles each

Complete next exercise

Donut lap is Emory to Helton, Helton to Emory

 

Lap 1 (Maple Bacon)

Exercise 1 – 20 Merkins

Lap 2 (Cookies and Cream)

Exercise 2 – 30 Dips on the curb

Lap 3 (Peanut Butter Paradise)

Exercise 3 – 50 squats

Lap 4 (Strawberry Shortcake)

Exercise 4 -Mountain Climbers – 50 each leg

Lap 5 (S’Mores)

Exercise 5 – Freddie Mercuries – 50 each leg

Extra Lap (Coconut Island Bliss) (@Vuvuzela, @Maximus, @Badlands, @Fishsticks, others??)

Exercise 6 – 50 Flutter Kicks

Head back for COT

PAX Notes:

Cubbie learned there are 5 rules to F3 not 3. Great start. Cubbie led PAX across 160 and went first while others decided not to become road meat, smart choice. We met at Emory and Helton by Brayden mailbox for workout plan. Trucker and 38Special got a head start, then ran in the reverse direction with Fire Marshall Bill. Cubbie ran with Skipper and helped with the hills. Mumblechatter helped push through. Vuvuzela, Badlands, and FishSticks led. Maximus, Shady, and Pusher followed in pursuit. Those 6 were able to complete Lap 6 / Exercise 6. Vuvu and Badlands stayed behind to catch remaining PAX and almost beat Cubbie back to COT.

4-5 miles ran

Covered plus/deltas for Cubbie VQ. Need more rest, less cardio in between running. Need to not shout at the nice Brayden neighbors during exercise explanation. Good plan with nice visuals and theme. Good workout, everyone seemed like they gave it 100%. There was some complaining about no actual Duck Donuts but the way I see it everyone had at least 5 while others went for half dozen.

Closing message before Announcements, Prayers, Closing Prayer – Are you running to or running from?:

STL is a running style workout. We are running around our communities, running for ourselves, running to be better men. We are running to these things – What are we running from? Is it that:

  • Anger that comes out when we are disciplining our children
  • The need to be in control
  • Joker in your life: Porn, Alcohol, drugs
  • Relationship with your wife that you want to improve that you don’t know how, with your children, with God

I had to start to get right in my mind to what I am running from. After being defeated, exhausted, and spent, I realized I couldn’t outrun my own Joker. By facing it head on, I was able to start that journey. I realized I need to be honest about myself and where I wanted to go. Most important I realized I could not go somewhere I had not gone before by using my same old mindset. I am not perfect and still struggle every day. But I try to be 1% better than the day before.

Start your journey today. Be honest about your struggle, get help professionally, join a Whetstone or Shieldlock, and start to attack your problems head on. And that is where each of us can become a better co-worker, leader, coach, Cub Scout leader, Dad, Husband, Son, and a man.

Honored to lead VQ. Thanks to those who showed and got stronger.

Cubbie out

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Your Q is Not Complete Until You Write a Backblast

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“Your Q is not complete until you write a backblast.”

Our 1st F Q is cracking down on backblasts… and YHC has put this one off for a week.  One week late is better than never.

 

L Train hit up YHC late Monday night to lead some Broga and Miles at Bushwood. Always happy to oblige some deep muscle therapy.

 

Started the BC off with our usual disclaimer + the five core principles of F3. Then we moseyed away from the music and warmth of UHAUL.

 

Circuit 1: Broga

15 min Yoga Flow after 1 mile warmup

Deep stretch positions including runners pose, lizard pose, modified pigeon, chair (w/prayer twist), etc. The PAX were not pleased to be done.

Finish off with 5 dead hang pull ups.

 

Circuit 2: Deep Burn

Mosey back up the hill and across Whites Rd to Forest Creek Middle bus loop.

Plank in wait for the six.

Low Slow Squats x 20

60 Second Al Gore Hold at end of 20th squat.

20 Squat pulses to finish.

Lunges x 10

60 Second Hold at end of last lunge

10 Lunge Pulses to finish.

Flap Jack to the other side.

Mosey back to COT for a little bit of Mary to finish off.

 

Apparently the boys at Snake Pit likes to listen to “Everybody Hurts” by R.E.M. on repeat. You do you, UHAUL.

 

‘Twas a good time at Bushwood. L Train – thank you for asking YHC to lead.

 

Punch List out.

 

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