Tag: MP

Footloose – Accountability

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Accountability – Are you pushing yourself when no one is looking?  What do you plan to gain by getting up at 4:30AM?  Be true to yourself!

Disclaimer – Not a professional, modify but hold yourself accountable, no lawsuits.

Slow Mosey around 2 churches and Town Hall.

Warm Up:

20 SSHs, 10 Windmills, 20 MNCs, 10 Mountain Climbers, 5 Merkins

The Thang:

Slow Mosey to the 4 Station Square

4 Stations are marked by cones with written exercises on them.  Divide into 4 groups and mosey to assigned cone.  Cone #1 sets the pace with 20 Seal Jacks in Cadence.  During the cadence the other three groups are as follows;  2) Merkins / Plank, 3) Air Chair, 4) 6 Inches.  Once cadence is complete Broad Jump to next cone.  Continue until cycle is complete.

Round 2:  Same set up but cone number 1 will start with 20 Mountain Climbers in Cadence, when this is complete mosey backwards to the next cone.

10 count

Mosey back to FBC and line up on right side of parking lot.

Lunge Walk 20 yards  –  7 point Hip exercise (Right Hip)  –  7 point Hip exercise (Left Hip)  –  Lunge Walk 20 Yards  (I think the hip exercises started some interesting mumble chatter)

Bear Crawl 15 yards – Crab Walk 15 yards – mosey to end of lot (repeat going back)

Toy Soldiers 20 yards  –  Downward Dog 20 count  –  Dying Cockroaches x20  –  LBCs x20  –  Freddie Mercury’s x20  –  Big Boy Sit Ups x10 OYO  –  (During this series is when I discovered the mumble chatter had a lot to do with something about every star is Uranus and it’s very gassy)  Honeymooner 20 count  –  Toy Soldiers 20 yards

Slow Mosey around parking lot

COT

Strawberry Fest sign up, Cannoli run, prayers for folks in the hospital, employment and various stresses of life and how we handle them – Bassomatic led us out.

 

 

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Hells Bells at The Tomahawk

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I realized last week that I hadn’t Q’d a workout in a few weeks and was itching to get back at it.

As always, I try to challenge myself in each workout I lead, but more importantly I try to focus on encouraging others to challenge themselves.

We started out on what was hopefully the last cold morning of the lagging spring, with thermometers readin 39-40 degrees, moseying the Dobys Bridge Elementary School parking lot for some warm-ups.  We circled up with the PAX completing a litany of windmills, imperial walkers, Merkins, hill billy walkers, morroccan night clubs, mountain climbers, and some SSH.  We then grabbed the bells and mosey’d to the bottom of the hill at the entrance to the school, where we “found” some additional tokens (cement blocks and medicine balls).

The thang:

The PAX split into 2 groups of 3 and roughly equally distributed the KB weight. The 1st PAX was the timer and would run with the token to the top of the hill and back, while the other two PAX would complete AMRAP of the prescribed exercise.  Each of the 3 PAX would cycle through running with the token and completing the exercises.  The goal was to challenge yourself by using heavier weight than you normally would.

Exercises: KB swings; squat, curl, and press; KB pull through w/ row; clean and press; squats, curls,  overhead triceps extensions; LBCs w/ KB overhead; Weazy Jeffersons with KB overhead; Lawnmowers; Burpees w/KB.

With a few minutes left, the PAX picked up their KBs and the tokens and mosey’d (more like rucked or farmer carried) back to COT.  This may have actually been the hardest part of the workout – Hells Bells!

Count-o-Rama, Name-o-Rama, Announcements, Prayers/Praises, BoM

Praise for Pin-ups 2.0 making football team.  Prayed for families and kids in general.

– Continue reading →

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Worthy Crew @ Block Party

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18 PAX showed up strong on a beautiful spring morning. After the disclaimer, we shuffled out for a brief mosey replete with a Longshanks-style warmup: Butt kickers to Carioca around the Springs corporate center parking lot.

COP in front of the Springs corporate center (more on location later)

SSH x30
Imperial Walkers x10
Hillbilly Walkers x10
Windmill x10

Plank up ATM Variation:

Shoulder Taps x15
Tempo Merkins x10
Single-count Merkins x10

Head over to 8ft(ish) wall for some Muscle Ups x10 (oyo)

Plank up ATM Variation:

Shoulder Taps x15
Hand release Merkins x5

Mosey to UC Synergetic upper parking lot

Brief Thang:

Line Drill w/ Partner (Dora-sides): After both partners complete the line drill running, switch to bear crawl until exercises are completed. Partners strive for 20 Burpees, 100 LBCs, 200 Squats collectively. Mercifully, few had to bear crawl more than two line segments.

No Block Party is truly complete if the police don’t make an appearance. One of Fort Mill’s finest made a round through our parking lot. It appears, in YHC’s zeal to move from Springs Global to UC Synergetic, a stealth mosey of 18 PAX ignited a fire in the hounds of the mill hills. Despite our best efforts a local resident was not pleased with their dogs barking and asked for an officer to investigate. Once we’d been deemed nonthreatening, we completed the modified Dora/Line Drill.

To honor the dogs:

Plank up
Honeymooner to Down Dog
Hold Down Dog
Raise right leg high – bend the knee (open the hip)
Swing right leg forward between hands (knee to nose) into one-legged plank
Tap right knee to right elbow x5
Tap right knee to left elbow x5
Return to Down Dog
Repeat with Left Leg

Mosey down Massey hill to lower UC parking lot

Wall sit (till PAX began grumbling)
Monkey Humpers x20
10-count
Monkey Humpers x20
10-count
Derkins w/ feet on wall x10
Monkey Humpers x20
Derkins w/ feet on wall x10
Rest facing wall – 10-count
Calf raises facing the wall x20

Jump the wall and mosey up the hill

Word of the month is “Worthy.” This word has been on my mind for quite some time. Matthew 22 and Luke 14 give a parable about a great banquet or wedding feast where the invited guest (those “worthy”) don’t show up or actively refuse to attend. As a Christian, Jesus’s death has made my unworthiness worthy. But do I respond when he calls? How can I live in a way that is worthy of the blessings I’ve received and the gifts God has bestowed upon me?

Mosey back to COT (not past the dogs)

Mary: Flutters x20, Seating forward bends (right leg, left leg, both)

One last thought on worthiness. In Jedi’s BackBlast from his Beyond Q (https://f3thefort.com/2018/03/12/identity-and-purpose-digging-deeper-and-going-beyond/), he mentions the idea of our motivation. Is my motivation for being worthy for my own benefit/vanity, or is it to glorify God. It may be that my current struggle with the concept stems from a selfish or myopic motivation. Can I be more worthy of God in order to glorify God rather than myself? This is my goal.

As an aside (if anyone has made it this far in the BackBlast reading), the actual act of writing his BackBlasts served to solidify the message I tried to deliver during our workout. I’ve been working out at F3 AOs for 6 months now, and I’m beginning to see what Old Bay, who EHed me to my first workout, mention about how much more than a workout F3 is.

Grateful for the opportunity to lead and appreciate of all the PAX that showed up to work and grow this morning!

 

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#RPG

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11 PAX posted to RPG for some Broga and miles.

Beautiful spring morning with a temperature of 54 degrees.

Disclaimer, disclaimed.

The Thang:

20 minutes of Broga (courtesy of Sasquatch) loosened up the PAX before we headed off on a 3.5 mile run through Regent Park.

NMM:

As the Q, one of my main goals, was to keep everyone together, or at least on course.  It goes without saying, running at 5am, through neighborhoods, on a newer AO, posses a challenge.

I fell short of my goal and had a couple of the PAX get lost in the neighborhood. I’m thankful for the opportunity to have the PAX give YHC the opportunity to develop and become a better leader by allowing YHC to make and learn from my mistakes.

In the end, everyone made it back to COT. YHC’s lesson learned: ask a PAX (or two) who is familiar with the course to pick up the six so QIC (YHC, in this case) can keep oversight of the other PAX.

F3 does develop leaders. For that opportunity, I am thankful.

COT – Prayers/Praises

Bass-o-Matic, thank you for the opportunity to Q.

 

 

 

 

 

 

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CSPAN Returns to The Coop for flutter kick freenzy

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Perfect weather and 52 degrees

disclaimer in detail because we had 2 FNGs (T-claps Paul Bunyon and Sasquatch)

and we were off

mosey around until I got tired…

Warmup-O-Rama

Mosey around until I got tired…

Some abs and some core

Mosey around until I got tired…

partner up – 3 rounds of flutter, squats, and LBC while your partner ran the parking loop

Mosey until I got tired…

Same partner 4 rounds flutter kicks and pull-ups

Mosey until I got tired…

10 flying squirrel countdown with sets of 10 flutter kicks…

and I ran out of time…

COT/prayer or praise/BOM

welcome Llama and Puppy…weird that they were both animal names today…?

read your newsletter, and make a difference today, and my abs still don’t look Tesh…

AYE!

CSPAN

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Hump Day… Whatever… Pantheon 4/4

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11 came to Pantheon ready to tell Hump Day to go pound sand. Too often, men look at Hump Day as the day that they check out and coast to the weekend. We aren’t those kind of men, so we will push hard and make it count everyday…

Warm-up:
1 lap around the lot to the side lot
Windmill x 10
IW x 10
Merkin x 10
PP x 10
Moroccan Nightclub x 20
Squat (with a hop) x 15
SSH x 20

On to the fun…
Mosey to playground (in parentheses are the mods)
20 burpees (15)
400M run (down and back)
20 Pull-ups (Supine pulls)
400M run (down and back)
20 Handstand push-ups/CDD (20 or 10-10 or 20)
400M run (down and back)
20 Swerkins (LBC)
400M run (down and back)
20 Knees to Chest

Once complete, we headed to the back lane for Hair Burner Relays
2 teams
Each team performs an exercise while the front men do a hair burner of 100M (50) then Overhead carry back
Exercises will be determined by the winner of the heat…

Mosey back to COT

=================================

NMM:
A couple of thoughts…
– If you are at a workout with Cha-Ching, Straight Up, Longshanks, and/or Jedi, you will likely be behind them. You should know that going in, so you don’t feel bad when it happens.
– Straight Up may not actually be from this planet. Dude is fit…
– CSPAN is still one of the wiser men I know, despite his current injury-related inability to do a proper Merkin…

Helmet, out.

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Laces: Super 21 on Maundy Thursday

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Laces In:

Slight Mosey to student parking lot

Warm Up – COP
SSH x20
Imperial Walker x10
Hillbilly Walker x10
Windmill x10
Cherry Picker x10

Mosey to Band Practice lot

Super 21s (variation) – Inspired by JWOWW’s VQ at the Hive which used a deck of cards and got me thinking about 21. Then I found Super 21s listed in the F3 Exercises………I wondered why I hadn’t done these before in a workout. Turns out doing Super 21s makes it difficult to raise your arms later…..like days later.

1 merkin to 1 low slow squat
repeat to 10 reps of each
Flutters x21
11-13 reps of merkin/LSS
Hello Dollys x21
14-15 reps of merkin/LSS
Freddie Mercuries x21
16-17 reps of merkin/LSS
Lap around the Painted Lot
18-19 reps of merkin/LSS
Box Cutters x21
20-21 reps of merkin/LSS
Rosalitas x21
(Total of 231 merkins and squats)

Slight mosey to side of Ceramics Studio

Found some curb – stretch calves
Calf raises x21
Wall Sits (slight discussion of the brass technique of multiple tonguing: generated a good deal of mumble chatter)

PAX mentioned (sarcastically?) that if we just did 19 more merkins, we would reach 250. With the challenge laid down, PAX completed 19 merkins and 19 low slow squats. (Total of 250 merkins and squats: except for Trucker who complete 280 and added that to the Name-o-rama so YHC wouldn’t forget.)

Plank up – Because Abiding (see note below) requires flexibility:
Honeymooner to Down dog variations
Stretch out the legs
Leg raises in down dog
One leg plank
Knee taps to elbow x5
Knee taps to opposite elbow x5
Repeat with opposite leg
Pigeon Lunges
Butterfly stretches
Seated forward bends (i.e., touch your toes sitting down)

Mosey back to COT
American Hammers x21

The word for the month is abide. Abiding in God is active alignment of our will to the Lord’s. This is opposed to “the dude” passively abiding in the Big Lebowski. I gave a brief message about how we can abide in what is happening around us or we can strive to abide in God. The word is not a passive acceptance our circumstances, at least not in a scriptural sense.

We also discussed, while sitting against a wall, how I approach my (music) studio teaching at Winthrop. There’s practice dedicated to maintenance/growth at technical elements and the physical skills required to play the instrument (this is how triple tonguing came up), and then there’s practice learning assigned repertoire. Practicing only repertoire means the physical skills needed for new piece/work must be learned from scratch…..every time. Having a set routine for maintenance and growth means the fundamentals on the instrument are already in place, i.e., you’re in shape. At this point, learning repertoire is simply a matter of applying skills you already possess.

My short (5 months) time with F3 reminds me of this model. A routine to develop ourselves (physically, mentally, emotionally, spiritually) so that when we encounter challenges (repertoire) it is only a matter of applying skills we either already posses or are honing. One of the hardest parts of each workout for YHC is leaving the comfort of the bed for the gloom. Yet we are all on this planet (its own form of gloom) called to seek God’s purpose for us and abide in that. I’m grateful to have shared this morning with PAX doing just that . . . . even if that means YHC can barley raise his arms to type a backblast.

Not sure what happened at Laces Out. . . . I’m assuming they ran and can currently lift their arms.

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In the Early Mornin Rain

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5 PAX showed up in the early mornin rain this Wednesday.  38 deg at start time.

  • Warm up 1: Mosey around the big loop followed by sprints at 50%, 75%, AYG
  • Warm up 2: SSH, 1 Burpee, Windmills, 2 Burpees, Mountain Climbers, 3 Burpees, CDD, 4 Burpees, Moroccan Night Club, 5 Burpees
  • Thang 1: Bear Crawl Snake (see lexicon) around basketball court plus 2 count merkins when last man gets to the front
  • Thang 2: Four corners, tabata style
    • Corner 1 – Core (LBCs, Flutters, Freddie Mercurys, American Hammer, PAX call-it)
    • Corner 2 – Legs (Jump Lunges, Jump Squats, Side-to-side Lunges, Calf Raises, PAX call-it)
    • Corner 3 – Arms (Wide-arm Merkins, Plank-ups, Inchworm, Plank Taps, PAX call-it)
    • Corner 4 – Cardio (Donkey Kicks, Mountain Climbers, Burpees, Bomb Jacks, PAX call-it)
  • Thang 3
    • All hold planks, while each PAX suicides x2
    • All hold squats, while each PAX back sprints to opposite baseline, does 5 merkins, forward sprints back
  • COT: Prayers for health of families and for marriages.  High praise for cancer remission.

Always grateful to Q.

Rocks Out.

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Laces In/Out 2018.11

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This is the 3rd of 3 Qs where I’m catching up on backblasts…  I’m pretty sure I owe someone a thousand burpees by now.  I apologize.

Mosey to band practice lot for some leg work.

I did an extended warmup that us much out of my typical, because I planned sprints, and everyone pulls something during sprints so lack of warmup was not going to be anyones excuse.
SSHs, Windmill, Jimmy Carters, Wide leg stretch left/right, squat stretch groin, downdogs and honeymooners… Next toy soldiers 30 yards, mosey 70.  Buttkickers 30 mosey 70, did this 3 times…

Now for sprints, split into two teams of 6.  Split into groups of 3, 40 yards apart.  Relay race, 1 man per team running at a time per team.  (This took until the 3rd round to get right…  I’m pretty sure some would be clinically prescribed Aderol if sent to take a standardized test.)  When the last man comes in I yell out a random exercise and then we do it all over again.  We did this 7 times.

Mosey back to the parking lot for 6MOM from the Fort’s own JWoww.

 

I don’t know what the runners did… ask them.

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The Coop 2018.10

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Happy PI day! (As in 3.14, 3/14, March 14… ok, nevermind)

I keep all my Q’s simple these days.  I came in on two wheels, because anything outside of 1.5 miles of Baxter is downrange for me these days and I did not compensate for a commute.

Warmup
Taken care of by CSPAN.

Mosey to pullup bars and partner up.
1 man deadhang while other balls2wall.  Either man may call mercy and swap at any point.  5 rounds for my which was close to 10 minutes.

Mosey to bottom of the hill for some slow Moroccan night clubs while I encourage everyone to stretch their full range of motion.  Only one way to get better….
Next is a Dora. 100 bombjacks, 200 merkins, 300 jump squats (yeah this was all quads, the merkins are there for rest)

Mosey to the side to avoid traffic for abs.  snapcracklepops, freddy mercuries, dying cockroach, superman with Moroccan night clubs… sprint up hill to COT.

Next up, go eat some PI.

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