BOB brought the pain again… That dang computer’s battery did not run out and we were all the better for it… All accelerated.
14 HIMs showed up for what was promising to be a great morning. Prior to this morning HIC had not posted in 3 weeks. While not fartsacking, I certainly was not pushing myself. Being know for not wanting to do much cadence there was a plan hatched the night before that was sure to be easy to lead yet keep everyone on their toes and with any hope, a bit sore the next day.
After a good bit of razzing from the group about an FNG on Q (Yeah I get it, it’s been a while) we start off.
Warmup: Mosey around the lot. SSH (x20) MNC (x20) Tappy Tap (20x)
Grab your bells
Slight move of location for The Main Event. Keeping with the theme of I don’t want to count we’ll use a run timer for the remainder of the morning. One person runs out to the gate and back, the rest of us do exercises for that time.
Goblet Squats
Curls
Lunges
Scull Crusher
Calf Raises
Overhead Press
Romanian Deadlift
Chest Press
Big Boy Sit-ups.
BREAK: Move to the wall. Peoples chair. Everyone does 5 burpees down the line.
Second verse same as the first:
Goblet Squats
Curls
Lunges
Scull Crusher
Calf Raises
Overhead Press
Romanian Deadlift
Chest Press
Big Boy Sit-ups.
Back to the wall: Bear crawls to the end.
5 min of Mary.
Announcements:
Convergence at WEP on 7-11
My thanks to 3D for the call out and opportunity to Q. It was much needed to get out of my covid funk. It takes a village, and I’m thankful for all of you.
10 PAX posted for a 6-17-20 workout
6 stations
17 exercises total
20 reps each
3D led a short lap around the parking lot. Props to DropThrill for keeping up with the PAX. You are getting stronger brother! Short warmup of some stretching and loosening stuff. Mumblechatter was heavy this morning
The fun. OYO on most counts, but stayed together for each exercise.
Station 1 – Curls, Low Slow Squats, American Hammer
Lungewalk 20-30 yards
Station 2 – Overhead Press (L+R 20 each), Figure 8 (10 each direction)
Sidelunges 20-30 yds
Station 3 – Tricep Extensions, Uhauls, Halos (10 each direction)
Bearcrawl 20-30 yds
Station 4 – KB Swings, Snatch (20 L + R each)
Overhead Carry 50 yds
Station 5 – Skull Crusher, BB Situp with Thruster (note Birdcage refused to do thruster so as not to impact his Father’s Day “activities”)
Reverse Lunges 20-30yds
Station 6 – Single Leg Deadlifts (20 each L+R), Bent over Rows (20 each L+R)
KB run 100 yds back to COT (modification of a more direct mosey back)
8 min of Mary
COT and group photo for Cash
F07A9CBF-DBA9-43DF-96EE-3E615C1EE305Had a fun time for my first Q, was very interesting getting ready for it. we had 17 people show up with 2 fng’s present.
warmup :
-lap around parking lot
-windmills (10)
-ssh (25)
-cherry pickers(15)
-hillbilly walkers (15)
-imperial walkers (15)
-lbc’s (10)
-Moroccan nightclubs (20)
pre-workout (wall)
-wallsit/kB (everyone did 5 burpees until reach middle)
-calf raises (30 seconds) X2
-wallsit/kb (everyone did 5 Merkins until reach middle)
workout (partner):
-KB Swings (200)
-American hammers (200)
-lbc’s (200)
-rows (300)
-squats (200)
C.O.T
-Floyd plank (20 seconds) “quite a bit of complaining involved “
-circle of Mary (until 6:00)
We finished with the name o Rama and names two FNG’s
thanks again for letting me Q for the first time, it was a fun experience and will definitely try to do again!!
My first time Q’ing and it was a lot of fun (except counting in cadence). A very sincere thanks to the Pax for helping me thru my maiden voyage and braving the weather on a chilly December morning. Happy Holidays to all.
The Snake Pit Parking Lot, Dec 4th 2019
Warm up in Cadence
20 x SSH, 10 x Chain Breakers, 10 x Cherry Pickers, 15 x Mountain Climbers, 10 x Moroccan Nightclubs
12 Days of Christmas (main workout)
Day 1x: Parking Lot Run (on Day 7 switch to Bear Crawls)
Day 2x: Squat Jumps + previous day
Day 3x: Big Boy Sit Ups + previous days
Day 4x: Merkin with hand release + previous days
Day 5x: U-Haul’s + previous days
Day 6x: Leg Flutters + previous days
Day 7x: Freddy Mercury’s (Bicycle Sit-up) + previous days
Day 8x: Bicep Curls + previous days
Day 9x: Skull Crushers or overhead triceps curls + previous days
Day 10x: Apollo Ohno (speed skaters) + previous days
Day 11x: Kettle Bell Swings + previous days
Day 12x: American Hammers + previous days
Burpee Challenge
1x Burpee in 1 minute, 2x Burpees in 1 minute, 3x Burpees in 1 minute, 4x Burpees in 1 minute, 5x Burpees in 1 minute, 6x Burpees in 1 minute, 7x Burpees in 1 minute, 8x Burpees in 1 Minute
Announcements, Prayers and Praises
Circle of Trust
Double 5 (10) PAX gathered at the hive for a Shovel Flag handoff!
After a quick disclaimer, YHC took the helm with a short mosey around the parking lot.
COP – Warmup:
Side Straddle Hop (SSH)
Imperial Walkers
Hillbilly Walkers
SSH
Mountain Climbers
Peter Parkers
SSH
Merkins
Down dog – Up dog
Knowing I had limited time, I moved to a thang that doesn’t have to be complex to be difficult and doesn’t need much instruction:
20 KB Swings
Run the length of the parking lot
We repeated that about 3xs
40 KB Swings (to get to 100)
Solo Tesh to a 10 count x3 on each arm
Plank up – NMM:
Ego….My ego gets in the way in many aspects of my life. I enjoy being a Site-Q; it feeds my ego. But part of leadership is training someone else to take over and being willing to step out of the way. It helps to give the shovel flag away to a real HIM. I’m excited Uhaul and for the future of #TheHive. It is an honor to have carried the flag!
-Band Camp
Since Band Camp was already handing over the keys to The Hive party bus he figured he might as well split the bill on the workout as well…
The PAX began by strolling over to the dance floor while your’s truly queued up today’s play list… a veritable smorgasbord of both kinds of workout music, Country and Western, with a serious Oklahoma flavor…
1. Against the Grain – Garth Brooks
2. Standing Outside the Fire – Garth Brooks
3. Mr. Right – Garth Brooks (anyone sensing a pattern? Fish Sticks did…)
4. Much Too Young (To Feel this Damn Old) – Garth Brooks
5. Two of a Kind, Working on a Full House – Garth Brooks
6. Ain’t Goin’ Down (‘Til the Sun Comes Up) – Garth Brooks
7. It’s Midnight Cinderella – Garth Brooks
8. Everybody Hurts – R.E.M. (hey, a tradition is a tradition)These amazing tunes were the backdrop for some serious UHaul lamination potpourri from previous Q’s… As always, we partnered up, even in the absence of Partner Work, and one HIM accelerated and worked the count while the other just accelerated…
1. Hammer Curls x25 while the partner did Shoulder Taps
2. Standing Shoulder Press x20 while the partner said Hello to Dolly or Cut Boxes
3. Upright Rows x20 while the partner burned through some Low Slow Squats
4. Laying Chest Press x25 while the parter worked through Sumo Deadlifts (finishing with an upright row always makes it feel better)
5. Skull Crushers x25 while the partner felt déjà vu-ish while doing more Low Slow Squats
6. Kettle Bell Swings x20 while the partner felt déjà vu all over again while doing Air Dramas, which are really just Low Slow Squats with a Calf Raise at the end
7. Laying Press (amazingly similar to the Laying Chest Press) x20 while the partner got a fresh start with no Squats but American Hammers instead Upon finishing the substantive part of the workout PAX returned to COT for 3 minutes of ab work while listening to the dulcet tones of Michael Stipe and his colleagues from REM.
-Uhaul (4th Site-Q at the Hive)
Five years ago my mom passed away after six months of hell, dealing with kidney failure and all that entails. She had mental health issues, that meant she had to take some strong medicines that basically eventually killed her kidneys. Ironically my mom retired as a kidney dialysis nurse.
So with today’s anniversary coming up, I thought it was a good opportunity to remember mom, and talk about mental health. I shared some facts, and the facts decided our numbers for each exercises after COP.
Mom was a huge fan of Elvis and Ricky Nelson. Facts about the two artists:
Elvis – Born 1935
Elvis – Death at age 42
Elvis – 33 #1 singles
Ricky Nelson – Born 1940
Ricky Nelson – Death at age 45
Ricky Nelson – 14 top 10 singles
35 – KB swings
42 – goblet squats
33 – curls
40 – skull (Helmet) crushers (face for radio)
45 – flutters
14 – Turkish getups (pax favorite)
A few facts about my Mom’s life:
Mom – Born 1945 Death – 2014
Mom – Married 49 years to my father
Mom – 69 years old at death
49 – American hammers
14 – cleans
49 – merkins
69 – flutters
Then we went on to some facts about suicide and mental health among men:
20 US veterans commit suicide daily.
77% of deaths in the US by suicide are male.
10% of men experience depression and anxiety.
Only 36% of psychological referrals are for men.
20 – Lawnmowers
77 – Rosa Litas
10 – Burpees
36 – LBCs
Finally some lighter facts, about Christmas and New Year’s Eve:
14 days till Christmas
The Twelve Days of Christmas starts on Christmas, not before.
The Twelve Days of Christmas ends 1/5/2020.
12/31 – In the Catholic faith, NYE is the Feast of Pope Sylvester.
I had the pax pick an exercise for the above numbers. There was much rejoicing.
And we were done!
Thanks 3D for rearranging some schedules to allow me to Q today. Thanks to Bird Cage for all the whining. Love you brother! Just payback for the Coors Light board of pain!
Brothers your presence today is testimony of what F3 can do. Five years ago I found out about Mom’s passing about 2:00 am and didn’t make it back to bed that night. So I posted at Peak 51 in Area 51 (South Charlotte) and was glad I did. I needed the pax to be around me and pray for me and our family.
Your continued prayers for my father who is 78 and plugging right along are appreciated. He definitely misses Mom.
Remember: Leave no man behind, but leave no man where you find him.
DT out!
After rescheduling this too many times due to conflicts, able to finally Q at this fine establishment. Special guest Partnerwork who’s kind of a big deal showed up. Gave the obligatory disclosure and we were off.
To get the blood flowing, began with a kettle bell mosey down to the lower entrance of the football field.
Warm up IN cadence:
Quick recovery and Partnerwork opened the gates with the keys to the castle. Questions about a random tire placed by gate arose but was ignored.
The Thang
Line up at the goal line to explain the objective. Carry your kettlebell every 10 yards and execute number of corresponding reps to the end zone. Cyclops pointed out this is a reverse pyramid.
Checking time, needed to call a few audibles.
Lined up on goal line for next field round.
Quarter Pounder
With time running out, decided to head back to COT but with a bonus. Inspired by Geronimo’s Q at Laces In, decided we should Indian run with our kettle bells with leader also carrying tire. It was met with enthusiasm.
Reached COT with a few minutes to spare, MARY Ab workouts in cadence until time.
Announcements: Thanksgiving convergence, Christmas party
Prayers/Praises: health, unspokens, upcoming travel
Thanks to Partnerwork for the field access , 3D for the opportunity, and the wisdom of other PAX for this junior Q.
11 braved the gloom and supported my VQ at the Tomahawk this morning.
Set up was in stations and with partners to facilitate the proper acceleration from each participant. Songs set the beat and the timer with a periodic visit from our favorite Chainsaw wielding problem solver, Malcolm.
Playlist was as follows:
YHC was honored to be asked by 3D to Q out East and, based on the calendar, an inaugural Q for the Fort’s newest kettle bell AO. It required a separate trip to get familiar with the grounds, but a quick scan of the A/O left YHC with lots of options and, fortunately, a great group of HIMs gathered to launch the Snake Pit. After disclaimers were put forth and JWOW came in hot, we moseyed off around the parking lot, without the bells.
COP – Corner #1 – low slow squats x15
Corner #2 – Side Straddle Hops x 20
Corner #3 – Imperial Walker x 15, People’s Chair hold with Moroccan night clubs x 15 and a 10-count hold
Stadium entrance – Merkins x 10, salutations right and left, 6-inch hold with a 10-count
PAX grabbed their bells and moseyed into the stadium, down to the field for a partner pyramid.
In any adversity or challenge we face in life, going through it with others helps ensure we come out stronger on the other side. In the spirit of working through a challenge (and because partner work was notably present), we did, well, partner work.
While partner 1 began the exercises at the goal line, partner 2 ran to the 50 yard line and back and picked up the exercises where partner 1 left off. Exercises built on one another a la pearls on a string, to the mid point anyway.
10 goblet squats
10 goblet squats, 20 hammer curls
10 goblet squats, 20 hammer curls, 30 tricep extensions
10 goblet squats, 20 hammer curls, 30 tricep extensions, 40 American hammers (w/bell)
10 goblet squats, 20 hammer curls, 30 tricep extensions, 40 American hammers (w/bell), 50 swings
50 swings, 40 American hammers (w/bell), 30 tricep extensions, 20 hammer curls, 10 goblet squats
40 American hammers (w/bell), 30 tricep extensions, 20 hammer curls, 10 goblet squats
30 tricep extensions, 20 hammer curls, 10 goblet squats
20 hammer curls, 10 goblet squats
10 goblet squats
Once all were finished (PAX planked or did LBC’s if they finished before the 6), we moseyed with bells to the flag for a pledge of allegiance and did 30 flutters with the KB press
Mosey out of the stadium back to the lot for the start of a partner DORA – 50 swings and 100 hammer curls. Partner 1 started the exercises while partner 2 ran to specified landmarks and back, and vice versa.
With no time left to get to 150 and 200 on the DORA, we moseyed back to COT for: 20 flutters with the KB press and 15 LBC’s with the bell. At that point, it was 0600 and work was complete.
Announcements were made, prayers and praises were offered and YHC led us out.
Special thoughts are with Alright Alright Alright as his ankle heals.
Thanks to 3D for the opportunity to lead the inaugural workout and launch of the Snake Pit and to have the privilege of getting better in the presence of many HIMs.
Honored,
Cyclops