Tag: Maximus

Give Yourself Permission

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9  pax posted to the land of the free and the home of the brave in Fort Mill, SC (aka Walter Elisha Park aka WEP aka The Fort) for a snot-woggler of a morning.  Of course, all men are welcome at F3 AOs and none are left behind.  But, when I took note of the pax present (no FNGs and all wily veterans), I knew we were in for some real pain.  This was not a crew that modifies, and my co-Q (Copay) certainly was going to dole it out.  My mission of the morning was to keep the pax present and encourage them through the barrage.  For the record, a brief Disclaimer was proclaimed.  Then I put forth a short command — “Give yourself permission to be here and only here for the next 60 minutes…let go of everything else that might be occupying your mind.”  All pax confirmed they had permission to proceed, and then the fun began.

The Thang

Double D in the lead

Mosey up hill out the parking lot with right turn down Ardrey St

Series of Karaoke, High knees, Butt kicks, To Soldiers

Take paved trail at first intersection back into the Springs parking lot and work our way through the lot to the building with periods of Lunge walks, Broad jumps, Bear crawl, Backwards lunge walk, Crawl bear, Crab walk.

COP — Al Gore, SSH, IWs, HWs, Merkins, CDDs, Bombjacks

Mosey to UCSynergetic back lot

Pull-ups on the walkway railing + 10 Bombjacks OYO
Rinse and repeat

Mosey partway down grassy hill toward Hwy 160 and then a permission slip check was made before handoff to Copay

Copay in the lead

Build a burpee X5

Mosey to bottom of gun shop hill.

50X Side Straddle Hops

All out Sprint to top Side squats left/right and lunges down

All out Sprint to top Side squats left/right and lunges half way

Lunges and side squats left and right back up

Message Give permission and your “will” will take you further than you want, especially when it’s about doing His will

Mosey to parking lot across from gun shop

Combos:

CDD Donkey Kicks X12

Mountain climber merkins X12

Standing push up jump squats X20

Run back to parking lot
Rinse and repeat

Build a burpee X5

Handoff to Double D for the finish

Mosey to UC Synergetic parking lot along Hwy 160

Plank on curb facing short brick wall

Derkins + sprint to wall + backward sprint back to the curb
Rinse & repeat for 3 cycles total

Mosey to grassy area along Hwy 160 in front of Springs bldg

Freddy Mercurys

Flutter kicks

People’s chair against wall

Balls to the Wall

People’s chair

Mosey back to WEP

Mahktar N’Dyiae

COT

Naked Man Moleskin

Well, it’s Monday afternoon, more than 48 hrs since the beatdown, and My lower body is still sore.  The soreness started Sat afternoon.  A 15 mile run on Sunday and a 5 mile run plus burpees on Monday have yet to relieve the soreness.  Copay really put it on us!

It looked as though we had an in-game EH when Copay was leading us through his first round of Build-a-burpee.  An enthusiastic fellow in his 20s/30s driving a black car w/NY plates parked on the street near the gun shop and got out of his car to ask “Is this the class?”  Of course, we said yes, waved him into the parking lot and continued the burpees until he parked and walked back over.  Suddenly, he didn’t look so excited.  He was looking for the “gun shop class” and the idea of Copay and burpees had him shaking in his boots.  We invited him back to WEP for 9/15.  We’ve got one week to work up one heckuva name.

We covered new territory around the buildings for some pax.  The pull ups on the walkway railings were new to some.  The wall along Hwy 160 was new to others.  Both of these, plus all the other spots demonstrate what an awesome AO WEP continues to be, despite 6 years of downPAINments!

The message for the workout was geared around being PRESENT and INTENTIONAL.  I came upon the phrase “I gave myself permission…” in 2-3 conversations last week and it stuck with me.  Sometimes it takes a bit of a mental device to force us to realize that (a) everything is a choice and (b) the only actions we can make choices about are those in the here and now.  Giving yourself permission to be present to do something specific and intentional is a powerful way of exercising our freedom to choose.  Copay took the “permission” idea to an even greater level with his inspiring words about “giving permission to God to do His will through me now” (only way more powerful coming out of his mouth).

Lots to think about and lots of laundry after this one.

Thanks to Bonsai for the Q opportunity and to the pax for leaving it all out there!

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4

Suffering in Silence

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18 assembled this morning for some bells (6) and #Beyond (12). YHC decided to change things up slightly. We did the Name-a-Rama first. Read on to see why.

NMM

You’ll also note that I’m posting the Naked Man Moleskin before the workout. Sometimes the message is more important than the workout. Today was one of those days. #Beyond is designed to take you out of your comfort zone and push buttons we would rather leave untouched. Today’s discussion was on depression.

Some facts:

  • There are 123 suicides in America every day
  • The highest suicide rate is adult males between the ages of 40 and 54
  • White males accounted for 7 out of every 10 suicides in 2016

These sobering statistics spoke to me because our PAX fit right in the sweet spot of these ranges. The average age this morning was 44 – right in the thick of these numbers. Depression effects men in different ways. This group is sandwiched in between the traditional silent, strong fathers who went to work and provided for their families and the more progressive, open generations of their sons who share parenting duties and aren’t always the breadwinners of the household. Many men never mastered either of these roles and now feel lost. We’ve married capable women who take care of everything from the children to the social agenda, leaving men to feel a void of purpose. Around this age, men look around at their neighbors and ask, “why am I not as successful as my neighbor?” Outside of our homes, we are lonely. We’ve lost track of our college buddies and only connect with our co-workers on a water cooler level. We feel like we haven’t accomplished enough. For all intents and purposes, men in their mid-40s often feel neutered – unable to provide the ways their dads did and unwilling or unprepared to be Mr. Mom to their older children. To make matters worse, a job loss or divorce often leads these men into a downward spiral of addiction and despair. Chances are, you’ve felt this way or know someone who does. It becomes our responsibility to reach out to these men and invite them into a brotherhood of love. Medical professionals recommend a few steps to battle depression. I added number 5:

  1. Seek social support
  2. Support your health (get enough sleep, control stress, and go outside)
  3. Exercise
  4. Eat Healthy
  5. Give your concerns to God

All of these are incorporated into what we do each morning at F3. Social support comes in the form of other men who are battling or have battled this demon themselves. To me, its finding blades and stones to sharpen each other. It’s the second F – Fellowship. Doctors recommend finding outlets to blow off steam, exercising and getting outside. How else better than exercising outside in the elements pushing past pain with your brothers in the Gloom? This is the first F – Fitness. Finally, acknowledging that there is a higher being that loves you and wants what is best for you. Rather than telling God how big your problems are, tell your problem how big your God is. This is the third F – Faith.

I realized that the reason F3 is growing is because it is the answer to the question we never knew we had. It is the antidote to society’s poison of depression. We all struggle, from project managers to pastors. We all battle life. Why not surround yourself with guys who can build the 3 Fs right beside you? Ecclesiastes 4:9-12 says it best: “Two are better than one because they have good return for their labor. If either of them falls down, the other can help them up. But pity anyone who falls and has no other to help them up. Also if two lie down together, they will keep warm. But how can one keep warm alone? Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.”

Interpret those three strands however you wish. I like to think of them as me, God, and my brothers. That dream team can win any fight. Grab your shield and suit up, we’ve got a battle to wage.

The Thang

  • Mosey to the front of the church
  • Hold the Plank for the duration of Disturbed “Sound of Silence”
    • Listen to the lyrics. Acknowledge that many men battle depression in silence. We weren’t made to fight alone.

Mosey to the upper parking lot

  • 1 Minute of Squats
  • 40 SSHs (IC)
  • 10 Prison Cell Pushups
  • 40 Imperial Walkers (IC)

Mosey to the front of the church

  • 1 Minute of LBCs
  • 1 Minute of Flutters
  • 1 Minute of Rosalitas
  • 1 Minute of Freddie Mercuries

Mosey to the side lot

  • 1 Minute of Mountain Climbers
  • 1 Minute of Alternating Shoulder Taps
  • 1 Minute of Ski Abs
  • 10 Burpees

Mosey to the upper parking lot

  • 40 Overhead Claps (IC)
  • 35 MNCs (IC)
  • 40 Little Baby Arm Circles (IC)
  • 45 Overhead Press (IC)

Mosey to the front of the church

  • 1 Minute of Box Jumps
  • 1 Minute of Irkins
  • 1 Minute Dips
  • 1 Minute of Merkins

Mosey back to COT

  • Butterfly Stretch
  • Left Leg out Stretch
  • Right Leg out Stretch
  • 10 LBCs (IC)
  • 10 Pretzel Crunch Left (IC)
  • 10 Pretzel Crunch Right (IC)
  • 10 Pretzel Stick Crunch Left (IC)
  • 10 Pretzel Stick Crunch Right (IC)

-Italian Job

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16

BEYOND the JOY

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I’m sitting down to write this BB and literally can’t do what I challenged the PAX with at this morning’s BEYOND workout. Eliminate the distractions. Oh, what’s this text say, how about this tweet mention (can’t miss that), work email really needs my immediate response, man those kids left their cereal bowls on the counter, what time are we leaving today, etc, etc, etc. At times it can be funny but others, it can be really frustrating. I allow myself to continuously chase progress and other tasks rather than finding joy in where I am. It then leads to what you’ll read about later…burnout.

So there you have it, this BEYOND post will be focused on a struggle many of us face and that is running from joy, not finding joy where we are or honestly, not being a joy to spend time with. That latter one has been my challenge over these last several years because of those first two.

On to it. Car after car after car rolled into the Hive parking lot and you know the feeling, the feeling of way more cars than you were expecting. It doesn’t happen often but when it does, it gives you that kick in the pants, that extra motivation, that reminder of why you put your feet on the floor in the 4 o’clock hour. That’s what I was blessed to experience this beautiful morning as 33 other men, men that have pushed me over the years, men I’ve looked up to over the years, men who are about to bust it right along side me as we embark on something that typically looks better on paper. But that’s the idea, to push ourselves BEYOND our sense of normalcy both physically and mentally.

Funhouse escorted a group of 5 PAX for his killer initiative of RYAOA (T-claps on keeping that going) and the rest of us, 29 to be exact, circled up. After a quick explanation of BEYOND for the rookies and the search for any FNG’s, we discussed the plan with the weight, either Kettle Bell or Ruck…your choice. What I just realized, and to which nobody held be accountable, was that I forgot the all-important disclaimer. Men, never do that again. DO NOT START A WORKOUT WITHOUT A DISCLAIMER. You don’t have to be an attorney but verbalize the basics.

Starting on the curb nearest the tennis courts, run to the other side of the parking lot at 50% then 25% back. 10 Squats, 5 Burpee Broad Jumps then run to the other side at 75% then 25% back. 15 Diamond Merkins, 5 Burpee Broad Jumps then 100% to the other side followed by 100% back.

Switzer up for the first part of the discussion. I read the following definition: “Feeling of great pleasure & happiness.” After a few likely words were tossed out when I asked what word that defines, we got to the word of the day, JOY. I’m sure guys were wondering why in the world we’re talking about joy at an F3 workout, what kind of soft, starbucky-hands nonsense is this? That exact reason is the reason we’re discussing this word. It’s a word and feeling we don’t allow ourselves to enjoy often enough. There are people I enjoy being around and things I like doing but do I truly find joy in those situations? Said differently, do I enjoy being around those people or being in those moments and perhaps more importantly, do people find joy in being around me? Over these last few years, I’ve been operating like a hard-ass, focusing on task completion and moving from one thing to another. I can tell you, I’ve not been a joy to be around. While I was in it, I didn’t even realize it. How did I get here? Really, how do I get out of it?

That said, we split up into 4 groups, 1 for each corner of the large parking lot. In each corner, we did 10 Man Makers with your weight of choice. What varies is your mode of transportation between the corners.

  1. Lunge walks with the weight overhead.
  2. Bear crawl and transport the weight by any means necessary.
  3. Reverse lunge walks with weight overhead or held out front. (This was definitely better on paper as many of us had to modify to a bear hugging of the weight.)
  4. 4 Kettle Bell swings or Ruck swings followed by 4 walking steps.

After 3 of these 4, time got away from me and I had to audible and bring the group back to the center of the lot. As mentioned before, us task-completers run from one half-baked focus to another and we rob ourselves of contentment and joy in the moment. After weeks, months or years of doing this, we inevitably get burned out. Very rarely does something positive come after this stage. However, here in the gloom of our Hive AO here, burn out means something different. I was hoping to have 15mins left at this point but as it was, we had 6 and only got part of the way (you see, I tried to fill the schedule with too much and didn’t complete what I intended). See the irony?

  1. 21 Curls in cadence (3ct down, 1 up)
  2. 21 Flutter Presses in cadence
  3. 21 LBC in cadence
  4. 15 Overhead presses in cadence (b/c I didn’t have what it took to get to 21)

Closeout: We have a hard time refocusing once something bad happens or if it’s not bad, just something that temporarily knocks us off our trajectory. Oddly enough, our kids do a better job of getting back on track than we do. If something negative happens to you during the course of the day, how quickly are you able to course-correct? Are you able to move on from a less-than-positive comment made about you and not let it affect the rest of your day? Watch your kids and take note. Watch them get in a disagreement with a sibling, maybe pout, then start playing or hanging out with them 1-2hrs later. Could you imagine what it’d be like if we dusted ourselves off and went back at it? There’s joy in overcoming.

Listening to a podcast yesterday where Rob O’Neill was being interviewed, he briefly touched on this by saying something that hit me like a 50lb Kettle Bell across the bridge of the nose. A little background, Mr. O’Neill is the Operator on Seal Team 6 who fired the shot that killed the most wanted terrorist of all time, OBL. I’ve been fascinated by our military and specifically, SF, for years and imagine how quickly they need to pivot on a decision and adjust to chart a new course. His comment was this when discussing attitudes, “Are you having a bad day or did you have a bad moment that you’re milking into a bad day.” Don’t shake that off, marinate on that for a while and it might just change how you respond in that next bad moment.

Tesh, I appreciate your willingness to let me run BEYOND at the Hive.

Men of F3, I’m humbled by your company this morning and every morning you allow me to state my hospital name, age and F3 name.

No man left behind but leave no man where you found him.

Maximus

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10

Hills, Arms, Suicides and Hills

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Sir Topham Hat and I were pretty excited to take on Alcatraz together. A couple or “runners” who really “enjoy” hills? What could possibly go wrong? A warning was sent on the Twitter machine that this would be hill intensive, so I was pleased to see 11 Pax show in addition to YHC and STH. It was a bit of an Alcatraz reunion of sorts with some familiar faces. We knew we needed to bring it.

STH on Q

  • Warm up jog with side shuffles, butt kickers and high knees
  • Mosey to the play area
  • Amrap pull-ups (unassisted), 20CDD – 3 Times
  • Mosey to Parking Lot
  • COP: SSHx20, cherry pickers x 10, Mountin Climbers x 20, Peter Parker’s x 10, 6” twice
  • Mosey to Upper Hill for Jacobs ladder
  • 7 burps and 1 bombjack at top.  Made it 4 rounds
  • Al Gore to squats (which prompted some colorful comments. Just do an Al Gore while doing squats and it’ll become clear immediately.
  • Mosey to Wooden wall.  7 count incline merkins in cadence, flip to dips 7 count in cadence.  Flap jack 4 times #smokefest
  • Handoff to Zima

Zima on Q

  • Mosey to Parking Lot
  • 25 SSH IC
  • 17 Something I can’t remember IC (I blame it on being light-headed)
  • Mosey to Middle of Parking Lot for Suicide Burpees (5 burpees at baseline each time running to 3 increasing suicide targets)
  • Walk 20 yards back for 10 hand release merkins at baseline with 4 suicide series targets
  • Walk 20 yards back for 7 bombjacks at baseline and 5 suicide series targets
  • Go to field for 4 corners
  • Corner 1 20 Monkey Humpers IC
  • Corner 2 20 Walking Lunges IC
  • Corner 3 20 Monkey Humpers IC
  • Corner 4 15 LS Squats IC
  • Run to short steep lower hill for 5 Min Quadzilla (insert copious amounts of complaining herre)
  • Mosey back to parking lot for 5 mins Pax Choice Mary
  • Finish with double 10 count body destroyer

All in all it was a pretty good smokefest. Everyone pushed their limits

NMM (here are our notes)

  • STH is super fit but bailed for Zima Q (cited family commitments)
  • Fish Sticks = #King #WarDaddy
  • Great mumblechatter this AM
  • Maximus is a beast and smiles through the entire workout like “Is that all you got?” Yes Max, it is.
  • Highlight of the morning was Dark Helmet’s commentary on STH’s Al Gore Squats #graphic #hilarious
  • A couple of Pax almost got laid out by a Buck (Deer) that didn’t see them and then shot off across the street
  • Quadzilla is still a crowd pleaser (esp. when you add a minute)
  • For all the comments about being out of shape, Gears seemed to be towards the head of the pack
  • Glad to see half the team of “Beauty and the Beasts” support us

Prayer, Praises, Announcements

BOM on Zima

Thanks for the opportunity to lead Smuggler! Keep me in the rotation.

Zima Out!

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2

Running away from hills towards hills

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Thursday morning we ran. It’s been awhile since I’ve been to Tempo so I asked Gekko what’s been going on recently so I could do something a little different. This is what we did.

  • We ran away from the hills of Tega Cay Only to find more hills (Hubert Graham and Dave Gibson)
  • Exit Trailhead towards 160
  • Right at Hubert Graham
  • Go straight at the round about into Walmart Parking Lot
  • Run around the back of Walmart
  • Cross Dam Road and Run the back entrance to Gold Hill Middle School
  • Run out the front up Dave Gibson Hill 🙂
  • Left at 160
  • Left at Stonecrest Blvd
  • Right at Hubert Graham (another hill)
  • Left Gold Hill
  • Return to Trailhead Park

Total Miles: 4.7

Several Prayers for healing, comfort, families and marriages. Always an honor to lead. Thanks Gekko.

Zima Out

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1

CSPAN Send off Convergence

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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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104

Burpee Plank Chase at the Ranch

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Things got a little bumpy right from the start as the PAX arrived and learned that Jiffy is having some work done to improve the AO.  Cones everywhere and new pavement is going in.  Modification therefore stared early as the PAX were forced to park somewhere other than our normal place.

The PAX of 9 gathered near the entrance to the Middle School rather than the Elementary School and received their notification of the element of risk that laid before them.  With that we were off on a mosey to the front of the middle school.

Warm up:

  • Honeymooner and downward dog – the mumble chatter broke this one up pretty quickly…..
  • SSH x52
  • Windmill x10
  • Merkin x10

The Thang:

Burpee/Merkin/Plank Chase – The PAX lined up in a plank position with a 10 yard separation between each man.  The first man ran up to the next man in plank, performed a burpee and jumped over the planking man at the top of the burpee.  He then ran to the next member of the PAX and did the same until he reached the end of the line.  For the men holding plank, they performed a hand release merkin each time a member of the PAX on the burpee chase passed them.  When the last PAX passed them, they would start the chase.  This continued for the full drop off circle which is a quarter mile.  With the number of PAX in attendance, everyone had the chance to do the burpee chase 3 times for one lap around the circle.

Regroup at the front of the school and each man grabbed a bench for leg work.

  • Squat Jumps Slow – lower until your six is on the bench and then explode up.  Done slowly in cadence x10
  • One Leg Squats – Put one leg the bench and squat with the other leg x10 each leg
  • Squat Jumps Fast – Q yells out Down to lower six to the bench and then up for exploding into a jump.  Done in quick cadence (approximately 1 per second) X10
  • Calf Raises Straight x10
  • Calf Raises Out x10
  • Calf Raises In x10
  • Run a lap 1/4 mile

Line back up for another round of the Burpee/Merkin Plank Chase.

Leg work again:

  • Squat Jumps Fast x20
  • Calf Raises Straight x20
  • Calf Raises Out x15
  • Calf Raises In x15

Mary:

  • Dying Cockroach x25
  • Big Boy Sit-ups x15

COT

Announcements – Convergence this Saturday

Prayer Requests – Prayers to those traveling this weekend.

It was an honor to Q such a strong group of HIM!  Thank you to Jiffy for the opportunity!

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5

Iron PAX Challenge – Week 2

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This morning workout was the week 2 of the Iron PAX Challenge.  In addition, the RYAOA (Run your ass off August) crew was geared up for a run day.  The PAX was equally split, 10 for the challenge, 10 for the run.

Straight-up took the lead again with a warm-up stretch routine focusing on the muscle groups that we were going to be testing later in the workout.  After briefing the group on the routine, we began the challenge:

  1.  Thrusters
  2.  Curls
  3. KB Swings
  4. Man Makers
  • 8 minutes of each exercise
  • After every 25 reps run 25 yards out and back
  • 2 minute rest between each exercise

Here are the results for week 2:

  Number of Reps  
F3 Name Thrusters Curls KB Swings Man Makers Total
Straight up 166 243 137 45 591
Cha-Ching 172 247 200 58 677
Sugar Daddy 163 103 119 31 416
Bodywash 140 175 135 50 500
Maximus 170 215 207 56 648
Quack Attack 150 198 187 25 560
Mile High 125 175 142 30 472
On The Rocks 120 150 95 50 415
Soprano 110 135 90 32 367
Fishsticks 150 174 135 49 508

 

Great push and encouragement by both groups!  I know I am going to have difficulty raising my arms above my shoulders today.

 

Announcements:

Rooney Roast – This Friday

CSPAN Convergence – This Saturday

Straight Up workout – Sept 15th WEP

F3 – The Fort  Anniversary, Sept 21st

Let Me Run Fundraiser – 1,000 burpees in September

 

Prayers/Praises:

Relationships with 2.0s

Quality time with Parents

Teachers, Parents, and 2.0s going back to school

 

 

 

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1

Honoring Special Agent Forrest Leamon at HoneyBadger – 8/13/18

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24 #HIM joined YHC (25 total) to honor Special Agent Forrest Leamon at the 8-13-18 edition of HoneyBadger.

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

Warmup:

  • Mosey around the parking lot 1 lap
  • 50 Side straddle hops
  • 21 double count windmills
  • Downward dog to honey mooner x3
  • Small arm circles
  • Big arm cirles
  • Reverse small arm circles
  • Reverse big arm circles

Mosey to the pull up bars.

The “Forrest” WOD:

3 rounds for time:

  • 20 L Pull-ups
  • 30 toes to bar
  • 40 burpees
  • 800M run

COT

Announcements:

  • Weekend events honoring #HIMs CSPAN & Rooney
  • #218in18
  • SiteQ Meeting this Wednesday

Prayers:

  • Parents
  • Kids back to school

– Ginsu

 

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1

August 2018 – Impact Convergence

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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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