Tag: Peabody

ISI DORA 2.0

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5 showed for Snake Pit, 5 for Bushwood. Cohiba and YHC disclaimed and we went over the Five Core Principles of F3. The PAX got them right.

Grab your bell, mosey up the street to the band practice field lot.

Weinke

YHC asked the PAX to partner up with someone of similar athleticism/fitness.

Pax vs Pax BOP

DORA style except each PAX keeps his number of reps a secret. Both PAX do the exercise for one set while the other does the out + back. After both go through one set, the PAX reveal to each other how many reps were completed.

Loser between the two partners makes up the difference with an additional exercise while the winner does a less intense exercise. It causes you to push yourself because you know your partner is also gunning to win each round. #ISI.

After explaining, Peabody asked what the curve was since he had a 50lb bell (as Dirty Harry would say: “big ____ swinging!”

So YHC upped the ante and told Peabody I’d share his bell – that way he wouldn’t complain when I beat him.

Round 1 – Quadzilla Up Hill to Bypass while partner does movement with KB.

Movement/Penalty

Goblet Squat/American Hammers

Skull Crushers/American Hammers

Alternating Lunges/American Hammers

Round 2 – Straightaway Sprints Three Islands Out + Back

Movement/Penalty

KB Swings/Flutter with Press

Curls/Flutter with Press

Halos/Flutter with Press

Round 3 – Bear Crawl to First Island Out + Back

Movement/Penalty

KB Curl/Hello Dolly w/Press

OH Press (Spicy as 3D put it)/Hello Dolly w/Press

Tricep Extension/Hello Dolly w/Press

 

We finished the third round and Peabody/YHC were pretty gassed from trying to beat each other. Peabody threw it down this morning.

 

Back to COT, time for some Mary

Partner 1 does ab workout, partner two farmer carries both bells out and back.

American Hammers, Flutter Kicks.

Cohiba and the boys from Bushwood moseyed in and we finished off with some more flutters followed by box cutters.

 

NMM

All in all, a good workout today. No real message beside “how much harder are we willing to work when we know someone is trying to beat you?” We put the work in together and made the other pay for not doing as well. Iron sharpens iron. One man sharpens another.

 

Thanks for letting YHC jump in today, 3D.

Punch List out.

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4

51st Hive of 2021 – Cultural Credit

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15 PAX gathered in the gloom. We started with one or two less, but by 0505 we were at 15 and nobody fell out….so I’m calling it a win.

Warm-up/Tuning

Mosey further than PAX were expecting
Some Yoga
SSH
IW
1 Burpee
HW
Mosey

1st movement

Head to the courtyard
15 Swings
5 Single Leg Deadlift
Bear Crawl w/ Bell (stop when Q calls for the next set)
15 Swings
4 SLD
Bear Crawl w/ Bell
15 Swings
3 SLD
Bear Crawl w/ Bell
etc.

2nd movement

Head to the outside of the gym
Try to keep the bell in your hands the whole time
8 goblet squats, suitcase carry w/ the left hand for about 40 feet
7 goblet squats, carry back w/ the kettlebell in the right hand
6 goblet squats, left hand suitcase walk
5 goblet squats, right hand walk
4 goblet squats, left hand walk
3 goblet squats, right hand walk
2 goblet squats, left hand walk
1 goblet squat, finished
Time under tension about 3 minutes

3rd movement

Back to the main parking lot. Line up facing the length of the lot and the practice field
5 Lawnmower Pulls each side
5 Racked Lunges each side
5 Snatches each side
Sprint to the other side and back (about 100yds)
10 Lawnmower Pulls each side
5 Racked Lunges each side
5 More Racked Lunges each side
3 Snatches each side
7 Snatches each side
Spring to the other side and back

Brief music history lesson. See NMM

4th movement

10 minutes of work
timer set for every minute
15 swings, 10 push-ups, rest the remainder of the minute
15 swings, 9 push-ups, rest
We made our way down to 15 swings, 1 push-up

0600

NMM

(Naked Man Moleskine)
YHC likes to incorporate some kind of message to encourage 2nd or 3rd F acceleration (in myself as much as the PAX). There wasn’t a whole lot on my heart beside focusing on work (teaching music) lately; so, I went with a short music history lesson.

A Concerto is a piece for soloist and orchestra. It comes from a Latin word meaning to contend or to strive. These showcase pieces are written for a soloist to contend with their instrument or strive to demonstrate greatness. Concertos are presented in 3 movements…fast-slow-fast (Think of “movements” like sections or large chapters in a book)

A Symphony on the other hand is a piece for an orchestra. It comes from a Latin word meaning “to sound together” or “in harmony.” Symphonies are typically presented in 4 movements (although some symphonic composers famously break that mold with 5 or 6 movement works). The movements were initially grouped fast-slow-dance (European courtly dance)-fast. Later (early 1800s) that structure became fast-slow-joke (called a Scherzo)-fast. PAX can decide for themselves if the 3rd movement of the workout was a joke or not! 🙂 Composers eventually began changing the tempo within each movement and even linking different movements together with no pause (like binge watching something on Netflix).

Here’s a Concerto to check out: Tchaikovsky Piano Concerto no. 1 https://vimeo.com/371584269
(the opening piano block chords in the first movement are a GREAT moment. Turn the speakers up!!)

Here’s a Symphony to check out: Brahms Symphony no. 4 https://www.youtube.com/watch?v=7QLuYj2jxoc
(The height of sublimely invigorating music, German seriousness, attention to detail, and connection with tradition.* Try to follow the melodies as the move and evolve. Again…listen LOUD!)

BTW: audiences traditionally no longer clap between movements as a sign of unbroken contemplation, attention and general respect for the integrity of the larger work. However, most performances pre-1900 would have had a fairly raucous amount of applause between movements. Some audiences even demanded a movement be performed again before the orchestra could go on. So if you clap between movements, just know you’re following an older tradition than the one now common in our concert halls. And feel free to bring that up during intermission when someone looks at your side-eyed for clapping between movements. #Candor

Here endeth your cultural credit for the day

*As I wrote these notes about Brahms 4, I noticed they’re also things Uhaul gripes about working for a German company. No commentary; just thought that was an interesting connection worth thinking about.

An honor to lead as always. Thanks Airborne for the opportunity

Announcements:
12/24 Santa Boss 5k/10k – 0600 launch from Pantheon (Tega Cay Elementary)
12/24 Convergence – 0700 at Pantheon (still Tega Cay Elementary)

Video evidence in tweet form

Prayers for:
Praise from Straight-Up for a wonderful day yesterday
Praise from Drop Thrill on Xmas performances happening again with his vocal ensemble
Peabody’s co-worker that had a seizure
Pausing to actually enjoy this season with your kids, despite all the business of things that need to happen. (Thanks for this one Slash!)

—

Band Camp dismissed

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4

Changing of the Guard

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28 PAX joined in the gloom for a brisk morning at Block Party. Though the temps were in the high-40s, the wind cut and made it feel much colder. Most were ready to get started and warmed up.

Bobber led off with the disclaimer, then we moseyed to the bank parking lot and circled up for 25 SSH IC. Moseyed to the Hobo’s parking lot for:
15 IW IC
10 Windmills IC
10 Cherry Pickers IC
10 Merkins IC
10 LSS IC
Held low squat for 10 MNC IC

Bobber, fighting back tears, then let go of his beloved BlockParty and passed the shovel flag to YHC. It was quiet as a mouse, absolutely no chatter was mumbled. So we did 5 burpees OYO to get back into it. 

The Thang
I explained to the PAX that I started F3 on a Monday at STL, where Pusher (in attendance) led a great workout, and I was encouraged enough to return the next day. The next day happened to be BlockParty, with CakeBoss on Q. It was a brutal morning, full of pain, so I thought we would do it again. 

3 lanes of bear crawls
5 burpees to exit the low side of the parking lot onto Main Street
Run up Main Street, back to the parking lot entrance on Clebourne Street.
5 burpees to enter the parking lot.
Plank for the 6.
This circuit continued, but the lanes changed to:
3 lanes Burpee Broad Jumps (a whole lot of mumblechatter and requests for a suggestion box)
3 lanes Duck Walk
3 lanes Toy Soldiers

Jogged back to Cot for 3 minutes of Mary.

Name-O-Rama, Announcements, Prayers & Praises. 

Thanks to Bobber for his leadership while Site Q, and providing the opportunity for YHC to continue the tradition at BlockParty. 

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5

Naked….and Afraid VQ warmup! Then up and down and sit in a circle…easy stuff

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Oh my special backblast, how I’ve missed you.  You are now my motivation for at least the next 2 months to write you after workouts (and I will not commit to the scrutiny of “within 24 hours” some of these monster writers make happen).  Need to build some habits here so next 2 months I know I’m on some calendars to Q so lookout (and hold me accountable anyone who may be reading this).

This morning started out with a Naked and Afraid warmup (which now duet o waiting too long to write anything up), the details are a bit fuzzy.  See kids, this is what happens when you wait TOO long.  I do recall some SSH, merkins, squats, and some windmills…I think.  AAR was given (3 things he did well, 3 things to work on next time).  AAR = After Action Review

For the first time doing a warm-up, I think this boy has something.  You know what else Naked and Afraid did – he asked some questions about what a full Q would look like, what to prepare for, how to prepare for it, how to make sure it’s long enough.  And you know what, we had answers for him so he could be more successful next time.  I little quote from QSource:

The LDP (Leadership Development Process) has four steps: schooling, apprenticeship, opportunity and failure.

These 4 steps were exercised today.

Next up was YHC for the main KB event.  Here’s what we did, and we didn’t take breaks.

  • Shoulder Press
  • Swings
  • Shoulder Shrugs
  • Triceps extensions
  • Curls
  • Chest Press
  • Lawn Mower
  • Good mornings
  • Squat
  • Lunge pass through
  • Calf raise
  • Flutters
  • Circle of fun (more on this)

For the shoulder press down to Lunges, we started with 10 reps and then increased by 5 up to 20, and for Calf raise and flutters we started with 10 and increased by 10s up to 30.  We did the full circuit at 10s, did the “circle of fun”, then went to 15 (or 20s), and so on.  After we got to 20 (or 30s), we came back down for round 4.

Circle of fun = we sat in a circle with our feet in the middle and passed each of our bells around clockwise until your bell returned to you, then we went counterclockwise until your bell returned.  And for the record, there are some monster bells of 45lbs and up in this group – ouch!

Wrapped up with COT (prayers and praises which again, sadly I don’t remember…fail again).

Thanks for the opportunity Shatner and keep getting after it Naked and Afraid!!

Shady

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9

Loopy Loop

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Total of eleven pax for the third installment of Q-swap Thursdays in October.
Today, the Ranch swapped for Laces In. Bootcamp for Bootcamp.
Since Ruby Slippers’ shoulder is on the mend (TAPs), I covered for him today at Laces In.

Disclaimer given and began with some simple stretches.
Warmup: Motivators from 7 (thanks to Tesh for reminding me of a movement I forgot in these Motivators).

Run

Thang: Four corners loop
The routine is explained as: Four corners, cone in each corner, exercises noted on the cone. Will go through these four corners twice to cover a total of eight different exercises.
We do the exercise AMRAP-style for 1 minute
Pax then record the rep count w/ chalk
Pax run to the next cone together as a group
The eight exercises, in order, are:
Burpees
Squats
Leg lifts
SSH
Hand release merkins
Shoulder taps
Monkey humpers
Big boy sit ups
Then for variety, there is a ninth cone, which is:
Bear crawl forward five parking spots, then do 5 merkins, proceed to another five parking spots, then do 5 merkins…continue until time is called. Record distance traveled.

After the nine cones, had a slight break, talked about “if it’s worth doing, it’s worth measuring”
And read the two verses below. Point was: we are out here in the gloom working our butts off, we should be measuring it.

Then proceeded back to the cones for a last round of AMRAPs, with the goal of beating your prior number.

Time called, ran back to COT.

No Mary, got some in the thang.
Fini

1 Timothy 4:15
Take pains with these things; be absorbed in them, so that your progress will be evident to all.

Proverbs 13:4
Lazy people want much but get little, but those who work hard will prosper.

NMM: could have removed the ninth cone…would have permitted more time to complete the second loop.
This parking lot has a total perimeter of about 400 meters; so running a loop gets you a ¼ mile.

 

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5

Grumpy Old Men

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Walker and I had the Qs at Catawba Ridge High School.  Lots of old man jokes were flying around social media.  My disclaimer was I had not picked up my kettle bell in about two months and promised there would be no running.

We started out with the typical warm-ups (SSHs, Imperial Walkers, Windmills, Plank Stretches). Next, we walked over to the far end of the parking lot to get some space from the boot campers.  First series of exercises:

    • Kettle bell swings (5, 10, 15 reps) at each island, mode of transportation lunge walk
    • Repeat exercises in reverses (15, 10 , 5 reps), reverse lunges

Next, 11s between the side walk.  Bear crawl with bell, shoulder press, crab walk back with bell, tricep extensions.

Back to the parking lot

  • Squat thrusters (5,10,15 reps) at each island, carry bell above head to next island
  • Repeat exercises in reverse (15,10,5 reps)
  • Man makers 5 reps at each island, carry bell above head to next island
  • Repeat exercises back to COT.

Great job guys!

 

 

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6

CHAD Training @ The Armory

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The weather was delicious in The Gloom today. A cool temp with <50% humidity is hard to come by in September… so YHC was more than blessed to be leading a group of men this morning.

0515. Let’s get to work.

COP

22 SSH’s IC

11 Merkins IC

Yoga Flow to get loose.

11 Squats IC

 

Now that we were all breathing a little bit, YHC led the group to the concrete walls in front of the church.

 

I asked if anybody knew the significance of the number 22. Divac was dead on – 22 US Veterans commit suicide every day. Twenty-two. That’s a staggeringly large number. Today we spent some time remembering those who have taken their own lives – with a specific focus on the below Navy Seal.

WEINKE

22 Step Ups w/bell

Upper 

Halos (5 each way)

Negative bicep curls (20)

Bottoms Up Press (5 each side)

Tricep Extensions (20)

22 Step Ups w/bell

Lower

Overhead Squat (one arm – 5 each side)

Lunge Twists (KB Racked Position – 10 total)

Slick Box Jumps (10)

KB Swings (20)

22 Step Ups w/bell

Core

Z Press / Gas Pumpers (10 – 4 Count)

American Hammer (10 – 4 Count)

Flutter w/Press (10 – 4 Count)

Dollys w/45° Hold (10 – 4 Count)

22 Step Ups w/bell

Short Lap around parking lot, repeat entire circuit. 

Rinse and Repeat as Time Permits

 

In total, two rounds. 176 Step Ups plus 2x all of the above reps. Fun times.

 

We headed back to COT to knock out 5 Big Boy Sit-Ups as the clock struck 0600. Another morning, another DRP.

NMM

Let us not forget those who pay the ultimate sacrifice – either while serving or long after service. We can’t let those who sacrifice so much go isolated. Nor can we let our brothers to our left and our right go it alone. We are not made to do so. We need one another.

Announcements

Sweati

Nessy 

The CHAD WOD is coming. Keep an eye on Slack for our region’s date/time. In the meantime register.

Prayers/Praises

Marine had a heart attack last week, single dad with 8 year old – Paul Rabb

COVID – Divac Brother in law and his family

Praise for sickness passing through YHC’s house

Prayers for kids on quarantine

 

Thanks, Shatner, for inviting this wandering GRT to a KB workout.

 

Punch List out.

 

 

 

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A Dozen in the mist

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When 19 HIM descended upon Bushwood and the Snake Pit, YHC did not know how the split would break out.  7 opted for no kettle bells and a ruck or a beatdown delivered by Olaf but 11 HIM chose to join YHC for a 4 corners style workout  – parts of which may have surprised a few folks and parts were likely expected (consistency is a trait we are trying to sharpen after all).

At 0500, YHC came upon a large parking lot and with no rain falling, sidewalk chalk was decreed the flavor of the day to sketch out the work that was to follow.  Upon completing the 4 corners of 3 exercises each, an arrival happened at 0511.  The next 4 minutes of mumble chatter and the joy of seeing fellow brothers in the gloom ensued until 0515 arrived, when Olaf disclaimed us enthusiastically.  With that, we were off.  Here’s what happened.

COP:

Noticing that a total of 12 PAX brought bells, the math worked out favorably to break up into groups of 3 (more on the significance of that later).  We walked/jogged/ran/moseyed with our bells to Corner number 1 of the parking lot.  After completing 10 windmills IC, 3 bells were left and the PAX and 9 bells moseyed to

Corner #2 – after 10 Imperial Walkers were done in cadence, 3 bells were left and PAX and 6 bells moseyed to….

Corner #3 – after 10 Hillbilly Walkers in cadence, 3 bells were left and the PAX and the last 3 bells moseyed to…..

Corner #4 – the last 3 bells were left and we circled up to complete COP of:

5 burpees, 10 low slow squats, after squat #10 the people’s chair was held while we completed 10 moroccan night clubs and 10 air presses in cadence.  Bobber was notably pleased at this sequence and we recovered to begin 4 corners in groups of 3 – the main event.

Groups of 3 completed all 3 exercises in counts of 9, 22 and 21 – fittingly aligned with today’s date.  Upon completion, PAX ran to the next corner and continued this effort for 30 ish minutes with the kettle bells left at each station (more on that later).  The lucky exercises were:

Corner 1 – 9 thrusters, 21 chest presses, 22 flutters with press

Corner 2 – 9 manmakers, 21 hammer curls, 22 squats

Corner 3 – 9 burpees, 22 swings, 21 upright rows

Corner 4 – 9 flying squirrels, 22 merkins on the bell (11 each side), 21 LBC’s with the bell

PAX completed nearly 2 rounds and got their money’s worth.

All bells were then brought back to corner #1 at 0555 and YHC posed the following thoughts:

NMM – Ecclesiastes 4:12 tells us that though one may be overpowered, two can defend themselves but a cord of three strands (the number of PAX per group) is not easily broken.  PAX were assigned 3 per corner for a reason beyond the math.  We reflected on this as well as the significance of being a part of as shield lock and how we are better with this in our life than not.  It ensures that we are also leaving no man behind per F3’s credo.

The different weights of kettle bells represent the fact that, in life, we never know what weight we will be asked to carry – the same way no PAX knew this morning what weights would be at which stations (other than their own of course) but we do know that a weight shared among many becomes less and less of a burden and more of a joy.  As we work through and overcome struggles and challenges, we realize that the joy on the other side is worth the work, the pain, the sacrifice and the abandonment of ourselves in serving and being there for others – living 3rd.

My thanks goes out to 3D for the call to the bullpen and the opportunity to Q #eastofthepeachstand.

Honored to share the gloom with you all.  Until next time,

Cyclops

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1

Remember the 13

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Today at the Armory, we spent 45 minutes in an attempt to remember and honor the 13 Service Members who paid the ultimate sacrifice last Thursday, August 26, 2021 in Kabul Afghanistan. While they are not the only ones lost or affected by this last 20 years of service, they are the most recent.
We had 25 PAX (1 FNG) in attendance and a number of shovel flags.

Operation Freedom’s Sentinel: This is the operation involving U.S. forces serving in Afghanistan in/around Hamid Karzai International Airport in Kabul, Afghanistan in an effort to evacuate U.S. citizens and those that have supported U.S. forces over the last 20 years.

Around 6pm local time, on Thursday, August 26, 2021, a suicide bomber walked into a crowd and detonated the vest.

13: U.S. Service Members were killed in the blast

170: Estimated number of Afghan civilians killed in the blast

15: U.S. Service Members injured

200: Estimated number of Afghan civilians injured in the blast

Regardless of your opinion of the events leading up to and surrounding this attack, our U.S. Military is a volunteer force aware of the risks they face.

Today, we will honor and remember those 13 U.S. Service Members who paid the ultimate price last Thursday.

Marine Corps
Sgt Johanny Rosario Pichardo, 25, of Lawrence, Massachusetts, assigned to the 5th Marine Expeditionary Brigade, Naval Support Activity Bahrain.
Sgt. Nicole L. Gee, 23, of Sacramento, California, assigned to the Combat Logistics Battalion 24, 24th Marine Expeditionary Unit, II Marine Expeditionary Force out of Camp Lejeune, NC.
Staff Sgt. Darin T. Hoover, 31, of Salt Lake City, Utah. He was 0369, an Infantry Unit Leader assigned to the 2nd Battalion, 1st Marine Regiment.
Corporal Hunter Lopez, 22, of Indio California. He was a Rifleman assigned to the 2nd Battalion, 1st Marine Regiment.
Corporal Daegan W. Page, 23, of Omaha, Nebraska. He was an Infantry Rifleman assigned to the 2nd Battalion, 1st Marine Regiment.
Corporal Humberto A. Sanchez, 22, of Logansport, Indiana. He was a Rifleman assigned to the 2nd Battalion, 1st Marine Regiment.
Lance Corporal David L. Espinoza, 20, of Rio Bravo, Texas. He was a Infantry Rifleman, 2nd Battalion, 1st Marine Regiment.
Lance Corporal Jared M. Schmitz, 20, of St. Charles, Missouri. He was a Rifleman assigned to the 2nd Battalion, 1st Marine Regiment.
Lance Corporal Rylee J. McCollum, 20, of Jackson, Wyoming. He was a Rifleman assigned to the 2nd Battalion, 1st Marine Regiment.
Lance Corporal Dylan R. Merola, 20, of Rancho Cucamonga, California. He was a Rifleman assigned to the 2nd Battalion, 1st Marine Regiment.
Lance Corporal Kareem M. Nikoui, 20, of Norco, California was assigned to the 2nd Battalion, 1st Marine Regiment.

Navy
Navy Corpsman Maxton W. Soviak, 22, of Berlin Heights, Ohio. He was a medic assigned to the 1st Marine Regiment, 1st Marine Division, Camp Pendleton, California.

Army
Staff Sgt. Ryan C. Knauss, 23, of Corryton, Tennessee. He was assigned to the 9th Psychological Operations Battalion in Ft. Bragg, NC.

Source: Military Times & Taskandpurpose.com

The Thang:
Plank while we listened to the list of names, ranks, assignments of the fallen.

13 Burpees
13 SSH

Mosey the estimated .1mi that we’d do before each of the 13 exercises
13 Upright Rows

Mosey
13 Lunges (ea leg)

Mosey
13 Staggered Merkins (13 with the right hand on the bell then flapjack)

Mosey
13 KB Swings

Mosey
13 Squats

Mosey
13 Leg Lifts

Mosey
13 Lawnmower Pulls

Mosey
13 Curls each arm or 26 two-handed curls

Mosey
13 Box Cutters

Mosey
13 Flutters w/ Press

Mosey
13 Overhead, single-arm press

Mosey
13 Side Lunges (ea leg)

Mosey
13 Merkins

We had a few minutes at the end:

Flutter Kicks w/ Press
American Hammers
We then reread the names.

SYITG
Maximus

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3

F3 Dads 2021 Closing: Kickball

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F3 Dads lots of fun was had

It was great to be out in community with so many PAX and their families this summer. It’s one for of bonding to suffer a bootcamp or run hills alongside your fellow PAX. It’s even cooler to see your kids run alongside their kids. Was also fun (for me) to have a circle of pain and call just 2 merkins when everyone thought we were just there for kickball.

To be honest the Kids vs. Dads kickball game was a bit of a cluster. (Charlie Foxtrot). My boys were very excited to compete against the dads. But I underestimated how many 2.0s would understand any semblance of the rules or strategy… T-Claps to all the dads for basically playing against them and coached them at the same time. If we do something like this again, we’ll have dads and kids along side each other.

I’m glad we had the parachute there as well. Unlike a normal F3 workout, kickball can feel more like a clipboard workout than something we do together. It was fun to see to be on the parachute towards the end and see CareBear start to exert her natural desire to lead (Grassy Knoll is going to have his hands full with that one).

Ended with water balloons courtesy of Hardwood and Floppy Disk. Prefect ending to the session. And T-Claps to Peabody for picking up the broken balloons so I could tell my M that we did!

I jotted down a quick AAR in Slack:

What you saw today if you drove by WEP was men enjoying time with their kiddos and being present. F3 is an organization not with leaders, but of leaders. That was on display today in a silly (bit of a cluster) game of kickball with parachute popcorn springing up on the side. And closing with a water balloon fight (props to @F3Hardwood and floppy disc for the assist on that)

:clap::skin-tone-2: :clap::skin-tone-2: :clap::skin-tone-2: T-Claps to all the men that Qed F3 Dads this summer. @JWOW, @g_purve_olaf, @Tootie, @Lutefisk, @UHaul, @maximus, @Michael Pysher(F3 Slapshot), @Peabody :clap::skin-tone-2: :clap::skin-tone-2: :clap::skin-tone-2: and T-Claps to all the guys who came out with their kiddos early on a Saturday to be in community

Until next summer….

—
Band Camp dismissed

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