Tag: Mile High

Black Diamond at the One Word Convergence

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If you’re going to call it a Black Diamond, well then I owe it to the guys who show up for it to give them a true Black Diamond.  Even if that makes 12 guys hate your guts for 40 min.  They’re mad because it sucks, which they willingly signed up for.  I think the below was sucky and vomitty at times, but we’re all better men because of it.  Here we go:

“Warm-up” – 5 exercises, 5 rep counts, we do 1 exercise every minute on the minute (EMOM).  Translation, the faster you finish the one exercise, the more rest you have until the next minute starts up again.

Minute 1 – 20 burpees (do it, its possible)
Minute 2 – 30 jump lunges
Minute 3 – 40 toe touches
Minute 4 – 50 carolina dry docks
Minute 5 – 60 side straddle hops

From there, we broke into two groups.  I informed the pax that we’d be doing a good old fashioned indian run, but notched up a level since it’s a Black Diamond.  Call it a “competitive” indian run.  3 laps around the full Harris Teeter complex (behind the store and then out to the road near Wendy’s).  Measured the lap online and 1 lap was 0.33 miles.  3 laps = 1 mile Indian run.  Guy in back drops and does 3 burpees and then has to haul a$$ back to the front of the group and the last guy drops again.  Do this for all 3 laps.

One team starts on the far side of the parking lot (near Pizza Hut), the other team starts on the opposite end of the parking lot (Moe’s).  Goal is beat the other team to the finish w/ loser having to burpee broad jump 100 yards.  Since the two groups ran in opposite directions, at one point every lap you had a good feel for how your team was performing vs. the other team and the hope was that it would speed up the laps…you can say it worked.

For the first lap I knew we’d have a better understanding of how competitive this was going to be – we passed the other team coming towards us at the same exact spot in the lap (going opposite direction) and both teams were going hard and I’d say were dead even.  This was the point when things got a bit vomity.  Fast forward 3 laps, and without really seeing the other side of the parking lot, I think team Pizza Hut won it out.  In an effort to compromise and make everyone feel equally terrible, we shared the punishment.  We did about 80 yards of burpee broad jumps, turned around and bear crawled back the 80 yards.

Next up – a Jack Webb spiced up for a Black Diamond.  2 exercises w/ a 1:4 rep ratio, up to 10 reps of the first and 40 reps of the second.  Mack Tar Jai / Jump Squats.  1 mack, 4 jump squats, 2 macks, 8 jump squats.  Somewhere around the 6 mack tar jais and 24 jump squats is when I got the feeling some guys might lay down.  I challenged the pax to give it all they got and finish strong, by doing some sort of rep, even if the jump squat was modified to a squat.  Some needed it, others didn’t.  We all finished.  Final rep count – 55 mack tar jais, 220 jump squats in about 10 minutes.

We had 5 minutes, so as promised, we ended where we started with a repeat of the every minute on the minute (EMOM).  Going down for that first burpee of the 20 in minute 1, after 220 jump squats almost ended me.  Arms went down, legs froze and wouldn’t move.

The Black Diamond takers finished and limped over to CoT to close it out.  Great effort fellas.  My only requirement was to make it harder than most workouts we get on a regular basis, so hopeful it met your expectations.  Until next time!

Cha Ching

 

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Trifecta Tuesday

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On Tuesday the 7th, 15 #HIM descended upon Golden Corral to continue making 2020 a year of acceleration.  10 PAX started early as YHC encountered Dark Helmet leading a group around the grounds.  Fortunately, they did not mess up the sidewalk chalk – that came in handy later to give PAX some not so subtle reminders about what to do…..many times.

After the 10 extra credit (BTP) PAX joined for the boot camp or ruck, here’s what the boot campers did:

Mosey to COP – 12 low slow squats (D/C), hold the people’s chair after the 12th squat while doing 12 double count Moroccan night clubs, Imperial Walkers X 12 (D/C), Hillbilly Walkers X 12 (D/C).  Mosey some more……COP (continued), 15 SSH’s (D/C), 10 Windmills (D/C), 15 Merkins (D/C), 15 Mountain Climbers (D/C), 10 Plank jacks, then mosey to the main event.

The sidewalk chalk served as the guide, the date was 1-7-20 – those numbers add up to 28.  Every sequence was an exercise followed by a bear crawl a set distance (25-ish yards) (no one went as fast as Tesh would have), another exercise, a mosey back to the start line and repeat.  The exercises of the day were……squats and merkins – always adding up to 28.

26 squats, bear crawl, 2 merkins, mosey back

24 squats, bear crawl, 4 merkins, mosey back

22,6  20,8  18,10 16,12 14,14 12,16 10,18 8,20 6,22 4,24 2,26

The squats got less, the merkins more and all PAX got better,

Over 2700 merkins and over 2700 squats were done in total.  YHC heard about it later.

After one fast and one not so fast 10 count, we moseyed around the building to do, of course, 7’s – it was January 7 after all.

The exercises were Kracken burpees and Carolina Dry Docks – 6 KB’s a 15-ish yard lunge walk, 1 CDD and a mosey back to the wall, 5 KB’s, lunge walk, 2 CDD’s and a mosey back 4, lunge walk 3, 3 lung walk 4, 2 lunge walk 5, 1 lunge walk 6.

After Pusher proclaimed how terrible all this was (YHC thought Carolina Dry Docks would make him feel better), we had just enough time to get to COT for 2 minutes of Mary before the Ruckers saved us from going past the 0600 bell.

Slow Flutter kicks (D/C) x 15

Protractor at varying angles, finishing at 0 degrees and 0600 for COT.

Announcements:

1-29 Grapevine fundraiser for Classroom Ready – Celebrity bar tenders.  Who will be there? (#showtoknow)

Let Me Run seeking coaches for teams in schools in both Fort Mill and Rock Hill – reach out to Cyclops or Double D with interest and/or questions.

Word of the Year – Focus on it and live it out.  Use your shield locks to hold you accountable. Together, we all get better than we ever would alone.

Praises and Prayers – Lutefisk’s Father-in-law, Cyclops’s Dad, Tinsel’s brother, Duck Dynasty and his niece and for continuing to be a hope and light to others in a world that is often darker than we like.

Just prior to COT, YHC shared the 3 elements of a high impact relationship – 1) it meets you where you are  2) it provides safety to allow you to grow and 3) it teaches you about yourself.

Thanks to F3 and the high impact relationships it provides its PAX.  We have the privilege and honor to be sharpened and honed by many high impact men within our community when in one another’s presence – through all 3 F’s – what a gift it is.

As we all seek to make 2020 a year of acceleration, YHC is grateful for 2 things today:  1) To Lutefisk for the opportunity to Q – it’s always an honor and 2) To the brothers of F3 for being a reason YHC chooses the harder thing far more often than I used to.

Stay after it.  Keep going.  Kamwe Kuacha (Never Stop).

Honored.

Cyclops

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Site vs Site

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Well the Site vs Site was CRAZY good thanks to some excellent leadership on both sides of the workout. 0500 launch, 6 Q’s (3 from fire ant, 3 from golden corral) took 10 minutes each. Lutefisk forgot how to flip a coin but managed to have it land in favor of fire ant going first.  The first fire ant Q was Router who took us through a ruck run/pain station. Next up was golden corral’s first Q Mile High who took us on a sprint-fest in the back of HT with some wall work on the legs. Fire ant Q #2 was Cha Ching who put us through some nasty ruck reps.  Golden corral put Bones in charge of some repeating leg work by the green olive – some funky squat jumps that didn’t feel good.  Spiderman finished the fire ant lineup with a terrible idea of bear crawl/crawl bear for what seemed like eternity while the partner did reps with the ruck.  Lutefisk finished it up with the final golden corral Q by starting, and staying, in the plank position for the duration of his 10 minutes.  Dark Helmet notable threw in the towel and to make himself feel better he poked the Q.  I will not forget.  Welcome FNG Thigh Master (not Jane Fonda) but he’s from New York so evidently it’s OK to drop F-bombs whenever and wherever.  All in all 30 PAX came out for a nasty beatdown that was surely a crowd pleaser.  It was an honor to be a part of it and special thank you to the Q’s for stepping up and all of you ruckers for bringing us some extra gear to use.

Final tally of the votes: Fire Ant 15, Golden Corral 11, Tie 3, Bonsai = disqualified for his answer

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Shoulder Work at Quagmire

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13 men arrived at Quagmire Monday morning.  After a quick disclaimer and some leg stretches, we ran over to Kohls.

COP

SSH x 25

Imperial Walker x 15

Windmill x 10

Plank Stretches

Next, we began the meat of the workout.  We partnered up for burpee broad jumps.  Partner 1 started with the burpees while Partner 2 ran to the end of the parking lot near Ulta and back to Partner 1 to switch out. The total distance was around 320 yards (20 less than the Bills had in total offense).

I took a few minutes to talk about my grandfather who served in the Navy. He was someone I greatly admired growing up.  He had a strong work ethic and never let his age define him.  When he was in his eighties, he asked my brother and I to come to his house to help him dig a trench.  When we arrived, he was already actively digging the hole himself.  He was a loving and caring husband, father and friend. He passed away at the age of 99, less than six month from the century mark.

Back to the workout, we began a shoulder shuffle from Ulta back to Kohls.  I issued a challenge to push go as far as the pain would allow.  Once exhausted, get up, run to the next store front, and return to the back of the shuffle line.  Cha Ching and Slapshot killed it, they shuffled the full distance 320 yards without a break!

Once complete, we ran back to COT.

 

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Swamp Pain

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17 HIM pushed through a nasty beatdown by YHC today at the Swamp.  YHC got to the AO about 15 mins early to check out the Broga dudes… no wait it was to prep the winkie.  Anyway, I ran the hidden greenway trail behind best buy to home depot (not target) and wrote 5 pain stations.  3 for the starting line and 2 halfway through the loop.

Started on time (barely) with a windmill warmup and that was it.   Mosey to the start.  The trail is about 0.65 miles with the loop back around a half mile.  We did it twice with the 5 plank position pain stations (ending with 25 burpees of course). Moseyed to COT area for COP burpees or flying squirrels, diamond merkins or merkins (all dependent upon how far you got on the loop). Hold  Did right arm and leg and left arm and leg for a while and ended with worst merkin ever x 5.  Recover for some painful Moroccan night clubs.  Next hold Al Gore and went around the circle naming some positive things going on in each PAX life.  Way to lift each other up!

Lastly we did some random parking lot drills in time for COT.  In COT we had a couple of guys get out of their shells and open up.  What a great thing!  Shield Lock!!!

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Hurpee Outbreak at the Quagmire

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F3 grows through “addition by division”, this is a true statement and it’s a great thing to be a part of.  The downside is you simply don’t get a chance to get out to some of your original stomping grounds as often as you would like since there are so many choices closer to your home. Long story short, it was great to be out here and lead the other 11 men that showed for the Quagmire this morning.  I love the opportunities I get that brings me to these places (hint hint).

I’ve been working through the Exicon for most of my Q’s lately, it has been a nice change of pace to experience some of the craziness that our PAX have come up with across the nation.  So for better or worse, I give it a shot and see how it goes.  Today was the letter “H”.

We started with a mosey around the back of Best Buy which I guess isn’t normal because I heard some grumblings, but we did some shuffles and toy soldiers along the way and then quickly circled up for a round of Windmills in cadence.

1st routine was a timed “HIIT” exercise.  We only had what ever time we had left after we finished the below exercises to recover.

  • 5 “Hurpees” (Hand-Release Burpee)
  • 10 Hillbilly Squats (IC)
  • 15 Hello Dolly’s (IC)
  • 1 Minute timed x 6 Rounds

We then mosey’d to the parking lot behind the fountain (near the stairs).

2nd routine, which admittedly took longer than I wanted, was “Hindenburg Blimps”, though I ended up cutting the S off the Blimps so we did a “Hindenburg Blimp”.

Hindenburg Blimps are like 4 corners combined with Blimps so I took the parking lot islands and divided them up into 4 corners and we would run/sprint the long sides and bear crawl around the short sides of the islands.

  • Round 1 – 10 Bombjacks x4
  • Round 2 – 20 Lunges x4
  • Round 3 – 30 Incline Merkins x4
  • Round 4 – 40 Monkey Humpers x4
  • Round 5 – 50 Plank Jacks x4

3rd routine, we stayed in the same area and did some “Heartbreak Dora’s”.  Normally we would do this on a hill, but I thought the stairs would substitute nicely.  So we partnered up and did the following while the other PAX would run a normal lap around the parking lot islands and then up and down the stairs before tagging his partner and swapping.

  • 100 Hurpees
  • 200 Big Boy Sit-ups
  • 300 Squats

Nobody was able to get through the final routine, but that was more on me for having too much planned. I think about half of us were working on Squats by the time we finished up and mosey’d back to CoT.

CoT

  • Nessie on 10/26!
  • Prayers for Lutefisk and his father battling cancer and Duck Dynasty’s sister who is having complications with her pregnancy.

Thanks for getting me out here Mile High!  I always enjoy it.

Until next time,

Flux

 

 

 

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Keep It Together

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15 PAX checked the weather report this morning and found that the pending rain storm was fiction.

The Thang

Mosey around the HT lot to the back side of the auto supply store for COP.

  • IW
  • Windmills
  • Potato Pickers
  • Monkey Humpers
  • Hillbilly Walkers

Mosey up to lot beside Walgreens for “The Rollercoaster”.  Simple routine for the PAX:

  • 30 Second Exercise
  • Lap Around the Lot (Walgreens and Jersey Mike’s)
  • 60 Second Exercise
  • Lap Around the Lot
  • 90 Second Exercise
  • Lap Around the Lot
  • 60 Second Exercise
  • Lap Around the Lot

Then we repeat… basically so it looks something like this:

90   #   #   #   #
60  # # # # # # # #
30 #   #   #   #   #
Exercise Duration
BTTW 00:00:30
Flutter 00:01:00
LBC 00:01:30
Squats 00:01:00
Burpees 00:00:30
American Hammer 00:01:00
SSH 00:01:30
Merkins 00:01:00
Bombjacks 00:00:30
Peter Parker 00:01:00
MNC 00:01:30
Parker Peter 00:01:00
Mountain Climber 00:00:30

Mosey back to COT for around 2 minutes of Mary.

NMM

The goal of today’s workout was to have all the PAX pushing together.  Often when we get into “routines”, we have some pax finish and others who do not.  Today’s goal was to keep it all together, so instead of reps, we essentially did AMRAP for time.

 

Announcements:

  • Nessie next weekend
  • Sometime in November will be a convergence with a panel about life lessons from the recent HTL.
  • Read your Newsletter

Prayers up for Marriages, Kids, and Sickness and Suffering.

 

Honor To Serve.

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Steadfast

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Observations:  13 Pax posted for a hideous workout at Quagmire. Today’s workout looked better on paper but still successfully completed the Board Of Pain. FNG Zoolander fit right in with the mumble chatter. #EPIC

The Thang:

Mosey to Home Depot’s Parking Lot:

SSHs (20x), IWs (20x), Parker Peters (15x), Slow Sumo Squats (15x), WMs (15x), Box Cutters (20x), Windshield Wipers (15x)

Mosey to Kohl’s Parking Lot.

The Buffet Of Pain included the following  exercises. 

  • 100 Yard Dash
  • Jumping Lunges (Double) 
  • Big Boy Sit Ups
  • Wide Arm Merkins
  • Jumping Squats 
  • Burpees
  • American Hammers (Double) 
  • Carolina Dry Docks
  • Donkey Kicks 
  • Flutter Kicks (Double)
  • Dips
  • Diamond Merkins 

COT

Moleskin: We are constantly feeling good and bad pressures during our journey of life. Life has valleys and peaks with both bad and good experiences. Life is also like a train on parallel tracks, we continually find ourselves between the good track and the bad track. When things go well in life, we are soon challenged with a tragedy or a loss. Remain steadfast. Be aware of when you become unbalanced toward the bad track where evil one awaits. Choose God and move forward.

 

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The Terrible Awful

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Where is the weather break ,man?  91% humidity at 0515.  Dang, son.  While sweating through their shirts, everyone at least kept them on.  Confident we would have at least 1 invisible shirt guy had he posted at GC today…(Looking at you @ChangeOrder)

Mighty 11 today with 1 @Fishsticks just running.  Odd.  Bit of a #ForestGump situation if you ask me.  We ran- but ran and did stuff.

The #TerribleAwful

  • Start at Bank. Run to bottom of Hill.  5 X 3-Merkin Burpees.
  • Run up Hill. 5 Bombjacks.
  • Run to Wall- Lunges then 10 CDD
  • Run to Bank- Bear Crawl then 20 LBC
  • 1 lap includes 1/2 mile run
  • Shoot for 4 laps.  If you’re not first, you’re last.

Results:

The Pax crushed between 4 and 6 laps.  5 laps=   2.5 miles, 25 3-merk burpees, 25 bombjacks, 200 lunges, 50 CDD, 200 Bear Crawls, 100 LBC.

 

Naked Man Moleskin

Well, well, well.  Look at Lutefisk just killin’ out there.  Holmes took off like a bat outta hell and never gave up the lead.  AND takes the #VirtualTrophy for today, tying Sir Topham Hat with 6 laps.  So dog gone proud of that man.  Mile High showed up at the work out from a 3 mile pre-run with what has to be a city issued, professional construction grade, flood light on his forehead. I’m still seeing streamers.  Maybe that’s why he was in front of me all morning- because I was blinded… nope.  My man, MH, is feeling it and got in 6 with Lutes.  Slapshot pushed YHC to complete our 5.  Kept saying something about Iron PAX leg beatdown and running on stumps.  Probably would have given Lutes and MH a challenge and left me for dead if he was 100%.  With Darkest hot on our heels, would he have stopped for roadside assistance?  One can only speculate.  38, LJ, Davinci, Pothole, Cheddah, and Uber showed particular grit.  Bit of 0-60 kind of morning.

Studying a devotional this week within our #shieldlock: “Uncommen: Words from Husbands Dads and Leaders.”  How does your language impact others around you. Are the choices you are making influencing others for good?  Lifting up or tearing down.

“With the tongue we praise our Lord and Father, and with it we curse human beings, who have been made in God’s likeness”- James 3:9

“Wise men store up knowledge, but with the mouth of the foolish, ruin is at hand”- Proverbs 10:14

Your words matter.  Choose wisely.

Aye!

https://www.bible.com/reading-plans/4419/day/2?segment=0

 

 

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Random Pain at Quagmire

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YHC had a busy weekend and no time for winkie writing.  So, just show up and inflict random pain!  Noticed an f3 shirt-wearing HIM but unrecognized.  Eighty Eight is the name, from California. Said PAX lived in Lake Wylie/FM area for a while and moved to CA and mustard seed’ed an AO!  Leadership, AYE!

Quick yet proper disclaimer was given, and a mosey began. Wait, is that Duck Dynasty pulling in? Guess we’ll make a quick lap.  Duck joins, and wait, is that Olaf pulling in? Might as well grab him too!  Off we go for a decent run to an unnamed parking lot. COP had windmills, mountain climbers, produce pickers, werkins, imperial walkers, and a slow lbc with hands & feet touching the ground after each rep. Mosey to the wall between target and home depot.

Split up into two teams. Wall sit while PAX one at a time ran to the other wall, jumped and slapped the wall as high as they could, dropped for 5 merkins, and ran back.  YHC’s team was in an early slump but somehow caught back up FTW. Moseyed to target where we lined up the winners. Each winner chose a partner from the losing team for 2 sets of vacuum cleaners. If you don’t know what they are, you’re lucky. #exicon. Then, kept partner and grouped up about 40 yards apart facing each other. Method of transportation changed, but we met our partner in the middle and knocked out some exercises. Don’t remember exactly what they were but it was cool. Crab walks, bear crawls, crawl bears, burpee broad jumps. Yay.

Next mosey back to the walls for some wall work. Incline on the wall for 10x shoulder taps, followed by feet on the wall for 10x shoulder taps. Wall sit for an apache 10-count for our CA friend eighty eight. BTTW position for 10x double count peter parkers. #crowdpleaser

Mosey to random parking lot for some Captain Thor (thanks Tinsel). Mosey to mattress firm for Jack Webbs. Mosey to Best Buy parking lot for the finale which was 4  lines, bear crawl one at a time to the other end and sprint back for a relay race. Waiting PAX are to do SSH or squats or something to make them better. A little competition never hurt, right?

COT, read newsletter (duh), nessie, prayers for travel, kids, marriages, praise for eighty eight accelerating on vacation (it was like 1-2 am his time). 16 HIM got better on a Monday!

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