Tag: Mile High

Mental Health Awareness at the Pantheon

Leave a comment

Mosey around the side of the school.

quick word about what mental health means to you

Warm up
15 – Windmills
15 – Imperial Walkers
20 – Moroccan Nightclubs
10 cherry pickers

5 burpees OYO

30 count people’s chair  with arm flutters
Balls to the wall 10 count

30 count people’s chair with
Balls to the wall 10 count
30 count people’s chair
Balls to the wall 10 count

5 burpees OYO

Mosey to the back of the School

discuss that there is more to mental health than depression

20 Merkins
20 CDD
20 Hand Release Merkins

5 burpees OYO

Lunge walk half way down flip to LT. Dan’s

5 burpees

mosey to the side of the school

Plank
Plank shoulder taps
Seal Team Sit-ups

20 American Hammers

Mosey to the front of the School

Global warming with 30 Monkey Humpers each Pax one at a time while Every one held al-gore, imagine 25 pax  = sore legs

Maximus Shared his struggles  and YHC spoke about my struggles in the past due.

It was awesome to hear so many Pax open up and being vulnerable. T-Claps to all that attended this is not a easy subject to discuss.

Prayers sent up for those that are struggling and have struggled with this topic.

 

 

TClap |
1

Mile High at The Fort

Leave a comment

First off- Cobains to Bonsai for this trady BB.  The beatdown was on point.

A hearty crew began strolling in around 6:20 with headlamps both running and car with much excitement and anticipation.  Plenty of jokes going around as I brought my 2.0 that now towers over me by about 5 inches.  Par for the course.  Dont know if this was Milehigh’s first Q at the Fort but he easily stepped up to the plate.  There were a handful of pre rucks and pre runs from PAX accelerating their #King.  Fishsticks ran all the way from Tom Brady’s back yard which was about 7 miles.

Milehigh took the reigns first and led the PAX on a mosey run around the park and then off campus for a circle of pain with standard issue but equally difficult warm ups.  DORA was the name of his game and MH extended to 4 rounds of 100 merkins, 200 Carolina Dry Docks, 300 Squats, 400 LBC aggregate between your partner.  P1 runs up the grassy cliff, bangs out 5 more merkins and tries not to be a rolling wheel of cheese on the way down.  Festifun (from Rock Hill) came in guns blazing and was big on the #pickupthesix encouragement that #teamHYDE had fallen to #DFL.

Handoff to YHC and with no words really planned have been struck and moved by the acceleration of Mile High in fitness, fellowship and his faith.  7 months in and he’s running the yeti, leading workouts, understanding accountability and seeing the virtues of shield lock.  AYE!

AYG up the hill for a partner series of wheelbarrow, carries then toe lunges and burpee broadjumps #crowdpleaser.

Finished out with 2 teams of tunnel of love and finally seal team situps.  Indian run back to home.

  • Geronimo is F3.  King is locked in, always welcoming and a magnet for anybody
  • No one knows exactly why DOAH wore his reflector vest during the workout.  but he stayed safe, so goal attained.
  • Kernel(14 yo 2.0) took it on the chin well and kept up with his old man despite YHC being able to fit in his pocket
  • Lutifisk is looking lean and mean- aye brother keep up the King/Queen
  • When did we start naming ppl after the bad roads in Fort Mill- Pothole and Asphalt?
  • Tesh kept his shirt on but he was conflicted
  • Finally- those who played in the grass the second half, truly get the original Fort. Skin fungi be damned.

AYE!

TClap |
1

Relays at Abyss

Leave a comment

Been trying to come up w/ ideas that force guys to naturally push themselves harder than they would normally.  What better way than to do some team relays w/ punishments and a time hack that forces us to push it to be under the time challenge.

Took the pax on a quick mosey to the back of the school, one lap around the track and then a warm-up in order of merkins, downward dog, honeymooner, peter parkers, wind mills, squats and moroccan nightclubs.  Relay time.  On the long hill in way back of Palisades Elementary.

Instructed the pax to count off by 2 (we had 14) so we had two teams of 7 – Team 1 vs. Team 2.  I then asked the pax to count off by 2 again within their teams.  This apparently was too much counting  for these particular guys at 5:20a.  Lots of grumbles from the crowd, but they finally got it.  My intent was to “evenly” (we had 7 per team) split each of the teams so that half would be at the bottom of the hill and the other half would be at the top of the hill.  Half of each of the teams ran to the top of the hill and the half at the bottom started each relay:

  • Relay 1 – first guy in line on each of the teams sprints up the hill and tags their teammate at the top of the hill, who then sprints down the hill and tags the next guy up.  This particular relay lasts as long as it takes all team members to sprint 4 times (two uphill, two downhill).  While all the sprinting is happening, the rest of the team is doing 3 exercises (you switch exercises once a runner finishes at your end of the hill).
      1. 6 inch holds
      2. Jump knee tucks
      3. Big boy sit ups

WINNER – Team 1.  Team 2 does 6 KRAKEN BURPEES while Team 1 does 6 normal burpees

  • Relay 2 – wheel barrows.  First TWO guys in line on each of the teams (at the bottom of the hill) wheel barrows half way up the hill (it’s a solid stretch) and then switches w/ the guy holding his legs.  Once they get to the end, they tag their teammates on the other side and they wheel barrow down the hill switching midpoint.  Same idea – entire relay lasts for all pax to do one wheel barrow hill.  Exercises done for this relay, with a switch in exercise taking place each time a partner changes on the wheel barrow was as follows:
      1. Diamond merkins
      2. Lunge jumps
      3. American hammers

WINNER – Team 2.  Team 1 does 8 KRAKEN BURPEES while Team 2 does 8 normal  burpees

  • Relay 3 – ruck run.  First guy in line on each of the teams has a ruck that they carry and they sprint up the hill, tag their teammate on the other side by throwing a ruck sack at their face, who then runs down the hill.  This relay lasts as long as it takes all pax to complete 2 full hill sprints w/ the ruck sack.  Exercises during this relay that are cycled through were:
      1. Carolina dry docks
      2. Side straddle hops
      3. Plank on elbows

(HIGHLIGHT – DUCK DYNASTY FOUND HIS CALLING.  THIS DUDE THREW A RUCK SACK ON HIS SHOULDER AND SPRINTED LIKE HIS LIFE DEPENDED ON IT, PICKING UP MAJOR GROUND FOR TEAM 2 ON HIS LEGS!)

WINNER – Team 2.  Team 1 does 5 KRAKEN BURPEES while Team 2 does 5 normal burpees

From there, we only had 7 minutes, so it was time for a quick Time Hack.  I started the timer on my phone that is as bright as the sun, and as a team, we did one lap on the track w/ a stop in the middle for 15 merkins.  We did it in 1 minute, 10 seconds (clock stops upon last guy finishing).

  • Time Hack Challenge – do two laps on the track, stopping once during each of the laps at midpoint to do 15 merkins in 2:35.  We did it in 2:50, a 15 second party foul.  That meant 15 burpee penalty…wa wa.  If I had more time I wanted to do a 3 lap time and a 4 lap time hack w/ the same burpee penalty.  Would have been fun.

Flew back to COT, did our burpee penalty and ended 1 minute past 6am (shame on me).  Prayers were shared for kids, travel mercies for Witch Hunt and family, new beginnings at work, and healing.  Thanks Copyright for the chance to lead this awesome group of Lake Wylie pax.  Crazy to see the explosive growth out here.  Had a blast!

Cha Ching

TClap |
2

Is There a Name for That? GC, 4.9.19

Leave a comment

It’s been a long time since YHC had the opportunity to Q at the region’s buffet of pain. When the call came out requesting my service, I readily accepted and then immediately forgot about it. Good thing our buddy Lutefisk has that reminder email set up!

A few brave (read: ill informed) PAX pre-ran before the group of 10 – scratch that, 11 when Duck Dynasty came in hot – gathered for the disclaimer at 0515. Once that was done, we set off on a mosey around the parking lot for a string-of-pearls style warmup.

Moseys included side shuffles, high knees, butt kickers, toy soldiers, and forward-moving hillbilly squat walkers. Every little bit we stopped for a warmup exercise or two.

Pearl 1: 25 SSH + 5 burpees

Pearl 2: 10 Windmills + 5 burpees

Pearl 3: 20 Moroccan Night Clubs + 5 burpees

Mosey up to the church parking lot for the fun. Basic plan: circuit work done as a group. Exercise, run a lap, exercise, run a lap, and so on. Each round of the circuit gets progressively harder and therefore more enjoyable.

Circuit 1

  • Round 1
    • Jumping Lunges (20 in cadence)
    • Merkins (15 in cadence)
    • High Knees (100 – 50 per leg)
  • Round 2
    • Jumping Lunge half turns (10 in candence I think)
    • Diamond Merkins (15 in cadence I think)
    • High Knees (100 – 50 per leg…this I’m sure of)
  • Round 3
    • 3-pulse Lunge Jumps (20 in cadence; drop into lunge and pulse three times “Thigh Master” style, then jump and switch legs)
    • Slo-mo Merkins (10 in cadence; 5 count down, 5 count hold at the bottom, 5 count up)
    • High Knees (100 – 50 per leg)

Circuit 2

  • Round 1
    • Squat Jumps (15 in cadence I think)
    • Carolina Dry Docks (20 in cadence)
    • Run Lunge High Knee Skip (5 per leg; do a runner’s lunge with hands on the ground, back leg comes forward and through as you jump up, same leg goes back behind as you come back down to runner’s lunge)
  • Round 2
    • 3-pulse Sumo Squat Jump (10 in cadence, same idea as 3-pulse jump lunges above)
    • Dive Bomber Merkins (10 in cadence) RUN TO COT
    • Run Lunge High Knee Skip (5 per leg)

Circuit 3

  • We only got to one round here, with no running between…
    • DaVinci cartwheels (20 – 10 per leg; check the exicon as these are there)
    • Donkey Dogs (10 per leg; one-legged downward dog, the leg that is up comes forward to same-side elbow, then back in the air)
    • Burpees (15)

And that’s 0600. Already in COT, so quick count, name-o-rama, announcements, and prayers.

No big message to share today. Proud of the guys. We got at least 2.5 miles of running mixed in among all the other stuff. It looks like there are some exercises that could use a name, so I’m open to suggestions.

Always an honor to lead. Thanks for the opportunity, Lutefisk.

-Jedi

 

TClap |
3

Tabata Time at the Quagmire

Leave a comment

Monday morning and the start of a new business week.  It was finally warm, 64 degrees… and with that warmth comes humidity!  I haven’t been to Quagmire in too long, that standard excuse about passing other AOs to get to another one.  But being invited by Jedi to Q had me up early and ready to go!  It was a welcome sight to see our Weasel Shaker and his merry men show up for ass-kickin’ April as an added bonus.  I’m sure they did not enjoy themselves today.  More coming at the Poopdeck Thursday!

With 17 guys ready to start I gave the disclaimer.  Great to see Meltdown and The Admiral up at it early… (two FNGs from last week!) We started to run…and run…and run.

So we stopped all the way over on the other end of Rivergate, close to the Trulent banking center. We did a circle lap half way to our destination to gather the group back together and not let them pull too far apart.  There were a few PAX begging for it to stop.  Maybe they shouldn’t have pre-ran today?  (You know who you are) But we got to run a few circle laps while the 6 made it in for COP.

COP

IWs – Windmills – Merkins – SSHs – Peter Parkers – Some broga in between some of those.

Evolution #1

Had to grab my speaker that I’d hidden in a bush. Informed the guys we would be doing 10 minutes of Tabata with 20 seconds on 10 seconds off.  Each of these exercises would be done 4 times in a row.

1.  Lunges

2. Ranger Merkins

3. Bombjacks

4. Flutters

5. Burpees

I played some loud rough music to keep the blood flowing during this session.  It was much harder than this write-up sounds.  After we finished, I asked a couple guys to give us an “Apache 10 count”.  Kenyan just brought this back from Rock Hill to his Q at the Deep on Saturday.  The PAX giving the 10 count shares some stuff about himself. Family, who EH’d, how long doing F3, etc.  I really liked that idea and Funhouse, Bones, and Cornhole  got to share.

Mosey to Evolution #2

Long run back behind Home Depot

We sat on the wall while each end would run to the long hall, sprint down it and return.  Then the next PAX 2×2 would go. That took longer than I thought so people’s chair was painful.

Next BTTW 30 count

People Chair with the ends doing 5 jump squats

20 Mike Tyson’s OYO on the wall

BTTW 30 count

People’s chair with 5 Merkins

Only 5 minutes left, moseyed back to COT.

Had 2 minutes to spare some AB Lab to finish the morning.

Announcements: Read your newsletter and check twitter/slack.

Prayers for families and my son who swallowed  a part of a toothpick Sunday that got stuck in his throat.  Hoping there was no more damage internally.  As of Monday night he seems better.

An honor to lead

~Royale

 

 

TClap |
2

Splash

Leave a comment

When I was driving to The Swamp and saw the rain coming in sideways, I thought “well it may just be Cha-Ching and me at the AO today.” I was surprised to see 18 Pax in attendance. The rain did not scare them away. To ensure they weren’t scared, we started the workout with Box Cutters in the largest puddle. Jedi loved it (kidding). That was the soggiest workout in my seven years with F3. However, it sure was fun. Would I do it all again? YES!

Mosey to the Cold Stone’s parking lot.

COP: SSH (20x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x) and Box Cutters (15x)

Mosey to Bath & Body Works parking lot.

Circle up, count by 4, each group goes to a corner

Pyramid Drill: At each station/corner, do Burpees, LBCs, Jumping Squats in increments of 5 until we hit 15 repetitions then countdown to 5 as a group. Jog to each station.

Mosey to the Penn Station Subs’ parking lot.

Partner up. Partner Wheel Barrels to each side of the parking lot (2x), Partner Carries (2x), Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)     

Mosey to the parking lot behind Just Fresh

COP: LBCs (20x), Superman (10 second counts), Pepper Grinders (15x), Merkins (40x)

Moleskin

Wisdom starts with a respect for God. Read the B.I.B.L.E. (Basic Instructions Before Leaving Earth) for insight regarding what you ought to do. Don’t seek counsel from people who only tell you what you want to hear. Our wants and desires often lean toward our sinful nature.

The best counsel comes from wise men who tell you what you ought to hear. They challenge you to do and be better. You’ll want to ignore their advice that may inconvenience to your selfish motives. However, instead of dismissing what you don’t want to hear, lean in.

Also, be that man who helps others understand what they ought to do from a righteous and moral perspective.

#Wisdom #ISI #OughtTo

Peace,

Deacon

TClap |
4

Old School Slug Fest at the Corral

Leave a comment

Man, I have to give props to our boy Lutefisk for taking over this AO as Site Q and really elevating the attendance and holy cow the consistent FNG’s rolling up here.  It’s so great to see, and likely the only reason I got 14 to come out to my Slug Fest of a Q.

After taking it easy for a week post P200, I decided to turn it on and give the pax a reason for getting up so early.

Warm up was quick – side straddle hops x20, windmlls x 10 and we were off for the real warm-up:

  • Burpee Mile – from COT, I led the pax on a very brisk mosey behind the Teeter, through the apartment complex, up the steep hill, out to 160, down to the gas station and back through the Teeter parking lot and ended back at the steep hill out back.
      • The kicker was that we stopped every 0.2 of a mile and knocked out 5 burpees along the way.  Finished w/ 25 burpees, and then tacked on 5 more just for good measure and a round 30 count.

Next up, a simple Dora…on the hill…with burpees.  We partnered up on the level ground about 3/4 up the hill near the fire station and I informed the pax:

  • Partner 1 runs down the hill, knocks out 5 burpees, and back pedals up the hill.  Meanwhile, the partner not running works on the rep count of the following exercises (partners switch on and off as they complete the hill) –
      • Merkins x100
      • Jump Squats x200
      • Crunchy Frog (Witchhunt special) x300 (we may have cut this off at 200 count)

This stunk.  Back pedaling hills is evil.  Once we finished there, the wounded pax were led back over to the Teeter parking lot via another mosey.  Next up, the Jedi version of Jack Webbs – holy smoke show:

  • On the curb – 1 dip per 4 crab cakes…up to 10 dips / 40 crab cakes.  I  never want to do another crab cake again.  So many crab cakes – appropriate given it’s Golden Corral.  Arms were toast.

From there, we did side shuffle suicides on the full length parking lot which brought my heart rate to 110% of what it’s supposed to do and finished w/ 1 min to spare at COT where we knocked out 11 merkins, 10 diamonds, 9 merkins and 8 diamonds.

Encouraged the pax to read up on Jedi’s Muggo posting about his Greatest Fear and then spoke briefly on something that’s been on my heart .

What would you do differently throughout your day / week / life if you lived eternally focused and NOT from a temporal perspective?  How might you interact w/ your kids or wife or those around you differently?  How might you come to practice more patience / endurance?  Would your timing expectations change?  How might your desires / things you’re asking God for change?

Appreciate all the pax that shared prayer requests and came out to play this fine Tuesday morning.  I was definitely sore so hope each and every one of them walked away in better spirits and a little vomity.

Cha Ching

TClap |
5

What….Gecko has a Ruck on?

Leave a comment

20 PAX came to the Swamp this morning to push themselves physically, bond socially, and encourage each other into the weekend.  8 men chose the boot camp option and 12 chose an option to Ruck.  After the initial shock that Gecko was standing there with a Ruck sack on we divided up and began the workout.

Boot Camp

Warm up

Mosey to (future) Tuesday Morning Parking lot

  • Windmills
  • Sumo Squats
  • Moroccan Night Clubs
  • Weed Pickers
  • Seal Jacks
  • Plank
  • Downward Dog….Honeymooner

The Thang

Using the red balls of Target I had placed a piece of paper with two exercises on them. The top exercise was done at the ball and the second was the mode of transportation to the next ball.

Ball One

  • Merkins
  • Bear Crawl

Ball Two

  • Squats
  • Lunge

Ball Three

  • Peter Parker
  • Crab Walk

Ball Four

  • Reverse Lunge
  • Broad Jump

Ball Five

  • Carolina Dry Docks
  • Crawl Bear

Ball Six

  • Sumo Squat
  • Reverse Lunge

Ball Seven

  • Wide Arm Merkins
  • Side Shuffle

Ball Eight

  • Squat Jump
  • Side Shuffle (flap jack)

Ball Nine

  • Hello Dolly
  • Mosey (back to beginning)

3 Burpees

We repeated this cycle three times with increasing reps.

  • Round 1: 10 reps
  • Round 2: 20 reps
  • Round 3: 30 reps

Mosey back to COT for 4 minutes of Mary.

Joined by the ruckers and did Nameorama, Announcements, Prayers/Praises.

I appreciate the opportunity to lead!

Bones

TClap |
1

HIIT @Quagmire

Leave a comment

Jedi put me on the Q schedule at Quagmire way back when we had a snow storm that paralyzed the Charlotte area. It has taken until Monday 25Mar for me to make my first appearance at Quagmire.  The night before, I loaded the ‘Yoda with coupons, made a playlist, and set my alarm for 0400.

I arrived early to unload my coupons and set up the pain stations just in case.  10 men had gathered in the Gloom for a Dirty Harry beat down. I tweeted that the workout would be post P200 friendly and that the PAX should bring foam rollers so they could stretch and roll their sore muscles. Everyone showed up empty handed. Good thing I brought all those coupons.  The disclaimer was given and off we moseyed to the adjacent parking lot for our warm-up.

30-SSH (never less than 30) thanks Pusher

10-Wind Mills

8-Imperial Walkers

11-Cherry Pickers

I checked my watch, it was already 0520 where had all the time gone? I’m used to badger time. I walked the PAX around and showed them the 12 different pain stations. I demonstrated a few exercises, paired my iPhone with the speaker, and got ready to start the timer. Today would be a HIIT workout with 1 minute at each pain station followed by a 15 second rest. The PAX chose thier station, I pressed start, and we were off.

Their Choices were:

Flutter Kicks

Rucksack Curls 35#

Bomb Jacks

Bear Hug Jug 55# (bear hug water jug while walking around traffic island)

Flutter Squats

O.H. Press with Ruck 30#

Bear Crawl 25yrd, Crawl Bear back

Farmer Carry Jug 55#

Inch Worm merkins

Bent Over Row 40# sandbag

High Plank

Man or teenager Makers 60#(man) 40#(teen) sandbags. All PAX chose to be MEN

When I pressed play on the timer, I was worried I had made things too easy. There was a lot of mumble chatter. But like a fine wine, a good beatdown sometimes takes time to mature and develop. Toward the end there wasn’t a lot of talking, we were all struggling to make it from station to station during our 15sec rest period. At least 2 of us looked like we had taken showers out there.  Jedi told me our time together was almost up. The PAX helped police up all the cones and coupons and back to COT we went. Monday was wear GREEN for Cerebral Palsy, several of the PAX did so. Thank you JEDI for the opportunity to lead the PAX.

TClap |
2

FTW – Forget The Winkie

Leave a comment

I had prepared a coin flip workout 5 weeks ago where we flipped a coin to see if we would use the right hand side or left hand side of the winkie for each exercise.  This week was to be the “other” side that didn’t get selected.  After seeing no FNG’s and giving a disclaimer, the ruckers (led by Maximus) took off and so did we.  Since our numbers were low (good luck p200-ers), Mile High suggested I ditch the winkie and see what happens.  So knowing nothing about what to do, I found us a nice little parking area to get warmed up.

WARM – O – RAMA:
– 15 x imperial walkers
– 15 x hillbilly walkers
– 10 x tempo merkins
– 10 count 6″ plank hold
– Back up for a 10 count: right hand and right foot high
– Flapjack
– 15 x LBC
– 10 Crunchy Frogs, OYO

Mosey to the wall hall between HD and Target:
– Hands on the wall, 10 x shoulder taps, dc
– Run to opposite wall, feet on wall, 10 x shoulder taps, dc, run back
– Wall sit, add on, one PAX at a time as follows:
(PAX 1) –> run to other wall, 10 x derkins, run back
(PAX 2) –> same, add 10 x SSH after the derkins
(PAX 3) –> same, add bear crawl instead of run to other wall
(PAX 4) –> same, add high knees instead of run back
(PAX 5) –> same, add 10 x merkins
Now reverse, so PAX 1 does them all, PAX 2 removes first exercise, PAX 3 removes first and second, and so on.  If you’re confused, just stop trying to figure it out.  It was so that we all ended up doing the same amount of work.

Mosey to water fountain for the thang:
YHC has either a 1 or 2 behind his back. Get it right, do the exercise and run a lap without the islands. Get it wrong, the lap is with the islands. YHC calls out the PAX one by one to guess, and they also get to call the exercise. First up, (1) #wrong 5 burpees + long lap. Second up (1) #wrong 15LBCs but HOLD UP.  We’re going to add on again.  5 burpees plus 15 LBCs + long lap.  Third (2) #correct 5 burpees + 15 LBCs + 10 double count heel touches + short lap. Fourth (1) #wrong 5 burpees + 15 LBCs + 10 DC heel touches + 7 merkins + long lap.  Last (2) #correct 5 burpees + 15 LBCs + 10 DC heel touches + 7 merkins + 30 dips + short lap.

Mosey to Office Max parking lot close to COT. Shuffle back and forth for about 15 parking lot lines. Jailbreak to COT.

All in all we hit 2 miles and did some great exercises and got to build on each other’s ideas.  Not a bad start to a Friday considering there was no plan.  Sometimes, no plans are the best plans.  I had a blast being able to lead for a moment today.  Mainframe had to take off to more bigly importanter things but we ended with a strong COT.  Announcements included a F3/crossfit event at WEP and operation sweettooth. TAP’s to the P200 PAX and all racers for health and safety.

TClap |
1