Tag: Offset

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Band Camp-Slash CO-Q

Slash on Q:

9 pax showed up on an unseasonably warm, late October morning at Block Party looking for some solid acceleration. After a quick disclaimer it was time to mozy, so mozy we did! Our destination was a bit farther than many probably anticipated, but they survived! We headed to Church of God (COG) just past the police station and apparently I though it was smart to circle up in a four way stop? After some brief confusion my CO-Q quickly spoke up and said :maybe we can use the lovely flat parking lot that’s 13 feet away? So we did and we began to delve into my portion of the workout. After 2 impressive and in perfect form side-straddle-hops we started the routine. I wanted all PAX to have a say in what we did so each man took their turn running up a hill and upon his return he would then call a workout and lead in cadence while the next man took his turn running. We were able to go one full round and then it was BC time! We did a bear crawl over to the staircase where our next HIM took over!

The thang:
Mozy to COG
2 side-straddle-hop

Merkins
flutters
Windmill
Moroccan
Freddie
6 count plank jacks
Monkey humpers
Baby arm circles (forward and reverse)
LBC’s

Band Camp on Q

COP

Front Scales and Back Scales (warrior 3)
https://www.crossfit.com/essentials/front-scales-progression
https://www.yogajournal.com/poses/warrior-iii-pose

Went around the group holding each pose for 20-30 count.
Challenging everyone’s balance

Thang:
2 30lb kettlebells were strategically pre-placed by my co-Q and I prior to the workout

Each PAX performed a kettlebell complex
– burpee over the bells
– two arm bent over row
– kettlebell clean
– squat and press (thurster)
– rinse and repeat

(probably easier to see than read: https://www.instagram.com/p/B2zrBV6FWgu/?utm_source=ig_web_button_share_sheet)

While one PAX performed the complex the rest of the PAX went up & down the large staircase, did two merkins, and then returned via the large staircase.

This took a while, and then we moseyed back.

COT

NMM:

The workout today challenged our balance and everyone shared the load. It would have been a TALL order to do all those hill runs individually or all that kettlebell complex for 20min straight. Sometimes when we’re off balance, we need help carrying the load. Along with that, we should also notice when those around of us are off balance and help them carry their load.

An honor to lead and share the Q with a HIM I respect so much.

-Band Camp dismissed.

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1

Merkin Mania

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It was a chili morning and I was over at Cross Town Rival FMHS to lead a WO at Laces In. I got there a little early to loosen my old bones and fortunately for me I ran into Pusher. This was a good thing because whether he knows it or not I like to soak up what he has to say. Good Dude. My grand-dad always told me two things (one I can’t say here, Snake knows what the other is) and the other is – Always listen when a wiser man is speaking. Alright enough of that, we circled up and I gave a disclaimer and I added also to please look to your left or right and get a visual of who is here because we will be moseying around in the dark and I want to make sure we all know who is all here.

I did my traditional Moseying COP:
30 SSH IC with 20 Wide arm Merkins IC (Werkins)
Mosey
20 Seal jax IC with 20 Ranger Merkins IC (which are regular Merkins if u ask Jedi) and I agree
Mosey
15 Smurf jax IC with 10 Diamond Merkins IC

Thang 1: We then found some curb and did one of my new favs – Wheel of Merkins

Grab a piece of curb, and did a 5 incline merkins. Staying in the plank position, rotate 90 degrees clockwise until your body is parallel to the curb with right hand on the curb and left hand off it. Repeat 5 merkins Rotate 90 degrees more and perform the same number of decline merkins. Rotate 90 degrees more. Repeat with left hand on the curb and right hand off it.

Did this from 5 down to 1.

Thang 2: Knocked out a string of pearls 5 squats, 10 Bomb jax, 15 Mt Climbers and 20 Big Boys then back down. I tried to keep everything in cadence. I like that so we all can stay on track and together.

I took a minute to discuss picking up the six and the fine line of when to do it and when not to. What I mean by that is when do you let the six give that extra push on his own. Hope this makes sense.

Thang 3: 11’s with Mike Tysons and Squats.

Thang 4: Wheel of Merkins Again. This time not stopping between reps 5 through 4, Rep 3 on its own then 2 and 1 without stopping.

Rounded out the last few minutes with some ab work. I did 10 flutters in cadence and Stang said that is weak.

Announcements:

Diaper Drive, Coat Drive, Nessie

Prayers for Duck Dynasty’s pregnant sister, Rebel’s daughter getting married this weekend and our Children.

Thanks again for the opportunity to lead Cyclopes!

Two Ferns!

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2

Can I borrow a KB?

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YHC was pleased to be asked by J-Wow (there’s a guy who is accelerating) to come back to the Armory and Q. While not a true Redwood, I was there when the idea of a KB workout was launched at the Baxter pool with Package and Orange Crush (never posted). I immediately went out an purchased a 25lb’er via the internet (shipping costs!) and away we went.

Since that start, I have gravitated to running partly due to CSAUPs and given my bell to Anchorman. But there’s no question that YHC needed a beatdown after a long golf weekend. I started the Hype Train on Sunday with a request to borrow a bell and was met with some witty replies. The Fort represents!

Weather: Its F3 time! 63 with a light breeze

The Thang

Partner KB Workout

Round 1

Partner 1 – KB Swings x 12

Partner 2 – Rests until Partner 1 is finished

Partner 2 – 1 arm military press x 12

Partner 1 – rests until Partner 2 is finished – you get the idea

Partner 1 – Goblet Squats x 10

Partner 2 – Bob and Weave x 10

Partner 1 – Merkins x 12

Partner 2 – Bench Press x 12

Partner 1 – SSH x 20

Partner 2 – SSH x 20

Rinse and Repeat for 7 minutes

Take a lap around the parking lot

Round 2 – Flip the exercises for 7 minutes then take a lap

Round 3

Partner 1 – Curls x12

Partner 2 – Triceps x 12

Partner 1 – Bent Over Rows x 10

Partner 2 – CDD x 12

Partner 1 – Reverse Lunge w/ Hammer x 8

Partner 2 – Jump Squats x 10

Partner 1 – Bombjacks x 12

Partner 2 – Man Climbers x 16

Rinse and repeat for 7 minutes then a lap

Round 4 – Flip the exercises and head home

Mosey to COT

 

Moleskin:

  • 10/19 – Opportunity to serve at Childrens Attention Home – See Culture Club
  • October – opportunity to impact Young Lives – See newsletter
  • Prayers for marriages and kids

Pusher out!

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Moving about frequently and getting better

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A little of this and a little of that took place on an early “coolish” September morning at #lacesin and #lacesout.   YHC had to call his own number to fill in for an injured PAX.  So a weinke was constructed and a total of 10 gathered to get better – 3 to run and 7 for boot camp.  After the disclaimers were announced and the assumption of risk was delegated, PAX took a Pledge of Allegiance to honor those who serve us and day in and day out and then we were off for a mosey to……

COP – 4 corners (and without side straddle hops no less!) – various exercises at each lightpole – 12 was the double count per exercise

  1. Low Slow Squats & Imperial Walkers
  2. Merkins & Mountain Climbers
  3. Windmills (for Trucker) & People’s chair held while doing Moroccan Night Clubs
  4. 12 Burpees – just because

Mosey to the wall by the high school entrance for:

  1. BTTW while each PAX bear crawled to the end of the line
  2. People’s Chair Held while each PAX did 5 burpees (the FNG did not splash merlot)

Mosey to the high school entrance for Partner Dora 1-2-3: One runs the bus loop and the other does:

  1. Burpees (100) – Some modified to Merkins
  2. Squats (200)
  3. LBC’s (300)

On the benches, PAX did 12 D/C dips I/C and D/C step ups I/C

Mosey to the band lot for 100 yards of Lunge Walks and Bear Crawls – Lunge 20, Bear Crawl 20, Lunge 20, Bear Crawl 20, Lunge 20.  Mumble chatter was encouraged down the field.

Mosey to the Hive lot for F & F – Freddy’s x 12 I/C and Flutters x 12 I/C

Mosey through the Hive lot to the opposite corner for Hello Dolly’s x 12 I/C and Rosalitas X 12 I/C

Hustle to COT for last little bit of ab work (PAX watches were conveniently ahead of YHC’s) so we wrapped up with 13 D/C American Hammers I/C – just to do something more than 12 times.  Then it was 0600.

COT was held and we welcomed FNG Bottlebot to the PAX.

Announcements were made – read your newsletter

Prayers were lifted up for those recovering from a fall, going in for testing, dealing with sickness and dealing with a recent cancer diagnosis.  Praise was offered for those giving care to all those in need and those who will help restore their healing and paths forward.

Honored to serve,

Cyclops

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2

Back to Where it Began

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Well wishes to Flat Tire to heal quickly from one on one with a Mountain Bike.  Heal up quickly- you’re influence is great and we look forward to seeing you back in the Gloom.

For 2 years I had no idea there were still other AOs outside of Colosseum.  But really, since Tuesday is our busiest day, getting 11 men to one spot is miracle and noteworthy.  The original AO: The Fort is proudly and strongly led by Esso.  Glad to be back.

Cars were rolling in when I arrived at 0500.  Several familiar faces and names and a few that i knew and have met but will improve on committing your names to memory.  (Sales trick: “Good to see is better than nice to meet you”)- #Cobains to Bobber and Offset.

You should have heard the whining from The Pax, (errr.. Rebel) when I muttered that there would be some grass today during the disclaimer.  It was glorious.  We took off like a bat outta hell running around WEP.

Thought for the day: “I am not who I think I am.  I am not what You think I am.  I am who I think you think I am.”

Warm ups- Dynamic/moving; no circles and watch the Q.  

  • SSH, IW, Squat; Run
  • seal jack, Hillbilly walker, Sumo squat, 3 burpee; run
  • plank jack, MC, PP, 3 burpee; run
  • Monkey Humper, nightclubs; 3 burpee

The Thang

Mosey to bottom of Stairway to heaven.

6 light poles, rotate through groups until all have done

RD 1

  • Group 1: 5 merkins at each light, run back
  • Group 2: Flutters
  • Group 3: LBC

RD 2

  • Group 1: 5 CDD at each light, run back
  • Group 2: Lunge
  • Group 3: Squat

Mosey to Hill for Jacobs Ladder (7).  Once again proves to be great equalizer of men.  loads of huffin and puffin

  • Bottom: Donkey Kicks
  • Top: Bombjacks

6 minutes of Mary

Jail break to Shovel Flag.

NMM

We talked about the Thought for day.  What does being a leader mean?  “People will follow you, so lead wisely”  growing up we often sought titles.  Heck, some of us do now.  Team captain, shift manager, Crew Leader, director, boss…  Are you putting in the work to fulfill that title or is it a name only?  Is that what you are seeking.  Conversely, what if your title went away?  what if your title that demanded respect went away? would you still take initiative, encourage, lead others?

Be the leader that regardless of status, operates like one.  Seek to serve instead of being served.

*update 8:57am

Had a meaningful conversation with my Whetstone “stone” recently.  I was going through all of the great things and areas where I was accelerating.  Detail after detail.  Family, M, kids, Parenting successes, work and leadership successes.  We celebrated that together.

<Pause>

“What are your struggles?”, he said.

Boom.  There had been one area that has been in my blind spot and I have not had a grip on so we discussed and laid out a plan of correction.  The point is, Its easy to feel good about your score card/record when you’re 6-1 on the season.  I’m winning, I’m having a good season.  But its the struggle that takes real candor to address.  Special shout to my Whetstone and Shieldlocks.

#Honored

 

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14

Block Party Steps and Bits

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8 PAX took the DRP and made their way to WEP for some fun!  During the course of the workout YHC dropped some F3 hacks. Ranged from having a towel and extra shirt in your car for after posting, to being prepared with a Wienke to make writing BackBlasts easier, to giving this thing called F3 away. Disclaimer and we were on our way.

The Thang

Mosey to side parking lot for COP

SSH X 30, Merkins X 10, Squats X 20, Windmills X 10, Mountain Climbers X 20, Peter Parker X 20, SSH X 30

Mosey to courtyard and get some ledge

Right leg step ups X 20, Decline Merkins X 10, Dips X 10.

Left leg step ups X 20, Decline Merkins X 10, Dips X 10.

Rinse and Repeat but cut in half.

Rinse and repeat but cut that one in half (round up).

Mosey back to WEP for Drill Bits

At first drill bit: 1 Burpee, 2 Merkins, 3 Squat Jumps, 4 Plank Jacks, 5 Squats

At second drill bit: 2 Burpees, 4 Merkins, 6 Squat Jumps, 8 Plank Jacks, 10 Squats

At third drill bit: 3 Burpees, 6 Merkins, 9 Squat Jumps, 12 Plank Jacks, 15 Squats

At fourth drill bit: 4 Burpees, 8 Merkins, 12 Squat Jumps, 16 Plank Jacks, 20 Squats

At fifth drill bit: 54 Burpees, 10 Merkins, 15 Squat Jumps, 20 Plank Jacks, 25 Squats

Then a mosey to eat up about 3 minutes an try to get to 2 miles…. didn’t make it…

COT

FunHouse

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0

Acceleration Thursday

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It was a swampy morning in the Fort as 8 HIM showed up ready to accelerate their Thursday morning. A quick disclaimer and we were off.
Moseyed over to The Hive parking lot.
  • 10 Side Straddle Hops
  • 10 Windmills
  • 10 Tappy Tap Taps (Cherry Pickers)
  • 10 Low Slow Squats
Moseyed over to the band parking lot.
  • 10 Merkins
  • 10 LBC’s
  • 10 Hello Dollies
  • 10 Rosalitas
Moseyed over to the front of the school.
The Thang:
Partner up for Jacobs Latter. One loop around the parking lot and met your partner in the middle for hand slap merkins. Loop back and met for big boy situps.
Jacobs Latter:
  • 10 Hand Slap Merkins -1 Hand Slap Big Boy Situp
  • 9 Hand Slap Merkins – 2 Hand Slap Big Boy Situp
  • 8 Hand Slap Merkins – 3 Hand Slap Big Boy Situp
  • 7 Hand Slap Merkins – 4 Hand Slap Big Boy Situp
  • 6 Hand Slap Merkins – 5 Hand Slap Big Boy Situp
  • 5 Hand Slap Merkins – 6 Hand Slap Big Boy Situp
  • 4 Hand Slap Merkins – 7 Hand Slap Big Boy Situp
  • 3 Hand Slap Merkins – 8 Hand Slap Big Boy Situp
  • 2 Hand Slap Merkins – 9 Hand Slap Big Boy Situp
  • 1 Hand Slap Merkins – 10 Hand Slap Big Boy Situp
Moseyed over to the band parking lot for Jack Web. This next set was hot off the press from the Waxhaw convergence.
Jack Web:
  • 1 Carolina Dry Doc – 4 Count Bear Crawl
  • 2 Carolina Dry Doc – 8 Count Bear Crawl
  • 3 Carolina Dry Doc – 12 Count Bear Crawl
  • 4 Carolina Dry Doc – 16 Count Bear Crawl
  • 5 Carolina Dry Doc – 20 Count Bear Crawl
  • 6 Carolina Dry Doc – 24 Count Bear Crawl
  • 7 Carolina Dry Doc – 28 Count Bear Crawl
  • 8 Carolina Dry Doc – 32 Count Bear Crawl
  • 9 Carolina Dry Doc – 36 Count Bear Crawl
  • 10 Carolina Dry Doc – 40 Count Bear Crawl
Moseyed over to the back of the school wall for wall sit/overhead claps. The timer was 5 burpees as each of the PAX took turns.
Moseyed towards COT for 6 minutes of Mary.
Announcements/prayers/praises.
J-WOW
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Rejecting Passivity at the Block Party

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Seven men rejected passivity by showing up and making themselves better during the humid 45 minutes.  My favorite group size to work out with is 5-8 guys and we were right in that sweet spot!

The Message:

In life we can tend to see weakness and fallacy in others better than we can in ourselves.  When I look for passivity in my own life it his hard to cast stones at others about passivity in their lives.   The bible says that we should count it all joy when we meet trials and it test our faith because it produces steadfastness and we should let steadfastness have it’s full effect on us making us perfect and complete.  When it comes to rejecting passivity try these two things…

  • Surrounding yourself with people that will make you better
  • Limit passive activities like video games, TV, social media… and replace with activities that engage those around you.

The Thang

Mosey up the way with a variety of butt kickers, high knees, karaoke and side shuffles.

Rugby Sprints warm up with dealers choice

Jacobs latter (1-7)

  • Wall pull ups (7)
  • Bear crawl to the curb at other end of parking lot
  • Burpees (1)

Mosey to court yard with wall and partner up. 2 rounds each while partner runs loop around parking lot

  • Step ups/ box jumps
  • Dips

Mosey back for about a minute and a half of Mary

Thank you for the opportunity to lead!

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4

Q on Cue

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A strong group of 17 PAX appeared in the midst of a cool late-august gloom.

– Mosey to Springs parking lot
– Carioca one direction
– Carioca the other
– Mosey to the lot blocked off by the chain
Warm Up:
– SSH (until I heard grumbling)
– Windmill (slowly, until I felt better about life)
– Cherry Picker (stopped corrected some form)
– Cherry Picker with better form
– Merkin x12 (cause you were expecting 10)
– Shoulder Taps
– Mountain Climbers
– Downdog –> Honeymooner, repeat
– added a little runners lunge with some twisting (because yoga)
– sprinkled in a burpee

Thang:
– Mosey to Pike Electric front lot
– two burpees
– Circled up – Howling Monkeys
– Dirty Hookups on the wall
– Howling Monkeys
– Dirty Hookups
– Threw in 10 burpees because no PAX could quickly identify where in the bible the store of David and Goliath is located (1st Samuel)
– Threw in 20 bomb jacks for a “That’s what she said” about David being small……..not that kind of group.
– Mosey to MillStone
– Wall sit for the 6
– Mosey to Millstone playground
– Happy Jacks x4
– Divided up in to 4 groups at each little hill:
– Start at the top of the hill
– Standing forward bend (aka: touch your toes)
– Inch-worm down into merkin position
– 10 Derkins
– Inch-wormed back
– Bear Crawl to the next hill
– (total of just 40 derkins)
– COP on the little neglected concrete slab there
– Tammy Wynettes for a while (most groups hit 3 reps)
– Mosey back to COT with some stops to let everyone catch up
– Wallsit at Millstone
– Sprint up Massey Hill
– BTTW at Springs Corporate

NMM:

David and Goliath is a story about faith, but may also be a story about a smaller more agile advisory taking on a big, lumbering giant. This begins to sound like a “lizard” vs a “bullfrog” from the Q-source. Just like David, we sometimes need the faith to trust a lizard or believe that as a lizard we can succeed.

Announcements:
– 9/6 Invergence
– 9/7 Convergence

A privileged to lead.

-Band Camp Dismissed

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5

Running, Hills, Sand Bags…Complete

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No glitz, just guts. (Similar to the writing of this BB.) That’s all we needed today to get some mileage, some drill bits, some hills and a couple of sand bag exercises. Now for the evidence it actually happened this morning at Block Party:

Long mosey to the Massey St hill and back to the upper corner of WEP.

Warm Up exercises consisting of things like Wind Mills, Squats, Merkins and Mountain Climbers

Explanation of the Drill Bit Tour: The path around WEP has these white posts. In our world, we call them Drill Bits and at each of of these Drill Bits, you’ll perform the following exercises:

20 American Hammers (20 ea side)

10 Lunges (10 ea side)

20 Dips

We then made our way to the base of the big grass hill for an explanation of the first sand bag exercise:

With your partner, you will suitcase carry either the 80lb or 60lb sand bag up to the top of the hill and back down. While the partner teams are waiting for their turn on the bag, the PAX did:

10 Burpees, 20 Jump Squats, 30 4-ct Flutters

The next sand bag exercise was for you and your partner to bear crawl-drag the bag out to a tree about 20yds away. Meanwhile, the PAX did the following:

10 Flying Squirrels, 10 Peter Parkers, 10 Parker Peters

Then, as a group, we NUR’d up the hill and Jogged down the hill for 4mins.

COT.

Maximus

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