While on recovery I have found ways to still participate and push my brothers. I brought a Deck of Pain to The Hive.
Each Suit was a part of the body (Shoulders, Arms, Legs, Core). Odds was one exercise for that part, Even was another. 8 total exercise. Suit, Odd/Even and Face value determined the Exercise and Reps.
YHC took the opportunity to celebrate MLK Day by spending some quality time with the M yesterday. During that time, we made our way down to WEP to get an update on the progress of construction of our new amphitheater. While strolling around downtown, I began to formulate my plan for pain at Block Party today. Who knew we had so many telephone poles in Fort Mill?
The plan was to challenge the Pax with both an upper and lower body portion in separate doses. YHC made the weinke, reviewed prior to the start and away we went.
19 Pax joined me today. There is definite acceleration at Block Party and this is largely due to the leadership of Bobber. Over the last 8 years, AO success has largely been due to two factors: Site Q and difficulty of the workout. Bobber has been a leader in both areas. T-claps to you!
Weather
30 Degrees but no wind; My “Steve” said pants; Tesh’s “Steve” said no shirt
The Thang
Disclaimer was read
Mosey to top of Massey hill – COP
IW – 15
SSH – 30 (always 30+)
5 Bombjacks
Mosey to church parking lot – COP
Merkins -12
Mountain Climbers – 15
5 Bombjacks
Mosey to John Boys – COP
MNC – 25
CDD – 15
5 Bombjacks
Mosey to Sweet Baby Jesus Church – partner up for a Leg Dora
Partner 1 runs around SBJ
Partner 2 does exercise
150 Squats
150 Forward Lunges
150 Side Lunges
Mosey to Ardrey Street – 9 Telephone Poles on right side
At each pole, do the following:
5 Inchworm Merkins
10 CDDs
16 Shoulder taps
Mosey back to AO for Mary – Feet up for the entire Mary
10 LBCs
10 Flutters
10 Hello Dolly
10 LBCs
10 Flutters
Moleskin
Prayers to Utah and his family as they support Colin
Jekyll taking over as site Q for Minnow Pond this week
Improper Pig has been added to Dam to Dam Bar 10k – Great leadership by Hardwood, L Train, Long Duck, Harry Carry and Floppy Disk
Continue to ask for prayer and donations for Harlans Heroes fundraising. Goal is $20k
YHC was excited to join the Pax of Bushwood for a beatdown today. This excitement came from a variety of reasons. First, love to see the Acceleration of L Train who had been working on a date for me for a while (I am high maintenance!). Second, its a new AO for me and one that has lots of possibilities. Third, coming out of a self induced quarantine while waiting on Covid test results meant that I hadn’t posted in a while. Results were negative and I was ready to get after it!
Weather
34 and Foggy. Actually heard the term “freezing fog” on the way to the AO. Sometimes it feels like the apocalypse is just around the corner! Be prepared!
The Thang
Mosey to the band lot
COP
SSH x 30
Squats x 15
IW x 15
MNC x 15
Enough stretching, lets get to it!
Bounty Hunter introduced a concept to me last week at Block Party which I have titled “Line of Fire”. Think Ring of Fire type exercise but in a line.
Pax line up then run one at a time back/forth from the island while the remaining Pax do exercises
Merkins
Squats
Mountain Climbers
Burpees
Mosey to the front of the school and partner up
Partner 1 – BTW
Partner – Shoulder taps x 20
Rinse and repeat 3 times
Partner 1 – Wall sits
Partner 2 – Monkey Hummers x 20
Rinse and Repeat 3 times
Mosey back to band lot
Bear Crawl then 10 CDD – Forward
Lunge Walk then 20 Squats – Back
Rinse and repeat 3 times
Line of Fire on abs
Flutters
LBCs
Mosey home
Moleskin
Man it feel great to be with the Pax again today. That rush of adrenaline has continued to spur me throughout the day. Love you guys!
This AM we discussed what you are feeding your body, your mind and your soul. What you give in return to others, will largely be due to what you take in yourself. Is it positive encouragement? The Bible? Strong leadership? Or is it the news, social media, negative “nellies”, worldly culture? Ask yourself what feeds you and make changes if appropriate. Today!
Prayers for Change Order and his Dad on the loss of his mother
Prayers for Drop Thrill’s Dad on Covid test results
Prayers for Stang’s Dad and Stang
Praise that 3D is back!
Praise I got a chance to partner up with Pauly D today. Dude is solid!
After a quick disclaimer and generic warmup, we moseyed over to firepit area and circled up for the Deck of Pain.
Twelve strong men got stronger on Monday with a whole lot of fun kettlebell reps. We all took turns drawing from the deck so that YHC couldn’t be blamed for every card…
Spades were Squat Thrusts
Diamonds were Dead Lift/Upright Row combos
Clubs were Curls/Shrugs combos
Hearts were Tricep Extensions/Shoulder Press combos
Reps were figured by the face value of the card drawn, with all face cards being 10.
Aces meant a quick lap around the parking lot, and the Jokers made us do 10 burpees/manmakers.
Everyone worked super hard, and the mumble chatter was kept to a minimum.
Prayers for our families, our teenagers, and for us to have strength to get through our trials and keep to our goals.
Thanks to everyone for the fun morning in the gloom!
Lap around lot to warm up. YHC played Christmas tunes today.
SSH
Moroccan Night Clubs
Low Slow Squats
Slow Windmills
Round 1
20 KB Swings
20 Shoulder Press
20 Around the World
Method of Travel: Bear Crawl/KB Drag to next line of spaces, rinse/repeat out and back
Round 2
10 Merkins w/Hand on Bell
10 Halos
10 Skull Crushers (The halo/tricep combo got real hard real quick)
Method of Travel: Lunge Walk w/Bell to next line of spaces, rinse/repeat out and back
Round 3
5 Burpee Snatches
5 One Arm Curls (Both sides)
5 One Legged RDL’s (Both Sides)
Method of Travel: Crab Walk w/Bell to next line of spaces, rinse/repeat out and back
Finisher/Mary
High Plank/Drag Bell Left/Right 10 times.
Mosey back to COT, 18 flutter kicks w/press as the boot campers rolled back in.
Complete
NMM
YHC gave a quick message to the PAX about how this weinke was mostly copied by a Fishsticks burner in October. The idea was that we as a group constantly focus on the next big thing or the hardest movement combo to spice things up. While that makes us better in a way, getting stronger at things we’ve done in the past is another way to accelerate. Focus on what you’re good at and master it. We won’t always benefit from doing the next big thing.
YHC played a song this morning during the warmup by Straight No Chaser (which as Wegmans put it is like “Music ADHD”). This song is a fantastic medley, but it shows what putting too much into something can do to the flow of things and the overall effectiveness.
9 men showed up for a cold kettlebell workout this morning at The Armory. Good news, I planned to divide the group into teams of 3 so it worked out perfectly. Since 9 / 3 = 3. 🙂
In order to get warm, we took a lap around the parking lot. Next, we did a few exercises to get ready for the main event (SSHs, Windmills, Imperial Walkers, Arm Circles, and Plank Stretches).
Next, we moseyed to the main parking lot where we formed teams of three. Dora theme, exercises were written in chalk 25 yards apart (I didn’t measure it, but it looked close). Two of the partners began the exercises while the third partner “traveled” to one of the partners. Once he reached the other partner, they switched out and partner two headed back to partner one. The mode of transportation was either a lunge walk, overhead bell carry, or the dreaded crab walk. The exercises at each stop were as follows:
Stop 1
150 KB Swings
225 Curls
300 LBCs
300 Calf Raises
Stop 2
225 Squat Thrusters
300 Uptight Rows
300 Flutters
300 Chest Presses
The reps were high, but everyone was able to get through most of it.
It wasn’t supposed to rain after 4am but it was sprinkling when I arrived at Forest Hill Church. My weinke was prepared and I wasn’t going to change directions just because of a little rain. We did 21 SSH’s to warmup and then walked over to the far side of the lot where I knew there were the most parking spaces. It started to pour. I briefly thought about going under cover (because it was pouring, not sprinkling) but got over it really quickly.
The Thang:
Line up along the parking space lines.
1. 10 Swings at every line (hold plank for the 6) walk back to start
2. 10 Squats at every line (hold plank for the 6) walk back to start
3. 8 Double Arm Curls at every line (hold plank for the 6) walk back to start
4. 7 Double Arm Tricep Extensions at every line (hold plank for the 6) walk back to start
5. 5 Big Boy Situps w/ Press at every line (hold plank for the 6) walk back to start THESE WERE THE BEST THANKS TO THE PUDDLES!
6. 4 Halos at every line (hold plank for the 6) walk back to start
7. 2 Lunge Pass Throughs at every line (hold plank for the 6) walk back to start
8. 1 Man-maker at every line (hold plank for the 6) walk back to start
Did I forget something?
We finished at 05:58, just in time to walk back to COT.
F3 is outdoors, rain or shine. We embraced the suck with minimal whining and it was good.
Lap for late comers to catch up
Side-straddle Hops
Imperial Walker
Hillbilly Walker
Moroccan Night Club
Plank
Some yoga
Mountain Climbers
Some yoga
Monkey Humpers
Move to start of parking lot paint facing cones.
Left side:
5 Power Clean
4 Front Squat
3 Push Press
2 Snatches
1 Manmaker Sprint 50 yards to cones and sprint back
Repeat on Right side
Did some planking as active recovery. Rinse and repeat
Stationary 11s (started at 0550)
10 merkins, 1 snatch (1 right and 1 left)
9 merkins, 2 snatches (2R/2L)
etc.
Sir Topham Hat finished (but he’s a knight, so…)
Everyone got to at least 3 merkins, 8 snatches
NMM:
Stopped w/ 2 minutes left for a brief message.
The present moment calls for our best work. Our best work as parents, husbands, community members. But we’ve got to let go of expecting the same outcomes we’ve always had when doing our best work.
We finished strong with 3 manmakers
Prayers:
For moves, jobs, M’s health, and the kid that was airlifted to the hospital at a pep rally yesterday at FMHS.
It was my honor to receive the Shovel Flag from Uhaul this morning. I’m looking forward to joining with all the great HIMs that frequent this AO to continue the legacy that was celebrated today.
But enough about YHC, we enjoyed a true legacy beatdown this morning that included the following; (forgive me if I missed something)
0515 came early this morning for some of us… very early for a few that came rolling into the parking lot hot just in time for the fun!
Uhaul started the custom playlist for the morning and then led us in some warmup exercises at the shovel flag to get the blood moving. We did a metric ton of SSH’s, was anybody still counting when they finally ended? All I know is Uhaul was having too much fun with them! These were followed by Moroccan Nightclubs, Tappy-taps… And we were moving!
Mosey with our bells over to the far end of the parking lot for JWOW’s Q; There we did 30 counts of a bunch of exercises including curls, goblet squats, flutters… Probably some more that I forget at the moment. Between each set we ran a “suicide” with cones previously laid out by JWOW. – Side note- B.O.B. recommended an official name change for suicides in light of our focus on mental health. I believe I heard either Gears or Cake Boss say “Gassers” while in COT, and I would second that. I don’t see that name used in the Exicon, how do we get an official name change for mental health awareness?
After JWOW, Assassin had us on our sixes playing hot potato in a circle, passing our bells around the circle from left to right, then back right to left. We also did a bunch of LBCs while partners ran a kettle bell relay around the parking lot.
Dark Helmet on Q had us lifting our bells, a lot! Shoulders were definitely burning! We also ran again around the parking lot. Music choice was… interesting, I’m going to assume that not many guys have ever worked out to the peaceful and spiritual sounds of the Mormon Tabernacle Choir. Maybe in SLC? We all thanked Uhaul for that!
My turn. 50 Shoulder presses/tricep extensions, farmer carry across the lot. 50 Front shrugs/upright rows, overhead carry back across the lot. 50 halos and 50 around the worlds, farmer carry across the lot. 50 chest presses/skull crushers, overhead carry across the lot. And finally, 50 bent over reverse flys.
0600 we moseyed back to COT for Nameorama, Shovel Flag Hand-Off, and prayers and praises.
Prayers for our concentricas, prayers for F3 Hightower who was killed in the line of duty this weekend in Myrtle Beach. Especially for those who are left here without him.
Thank you Uhaul for the opportunity, thank you everyone for your support!
The thang- 3 stations A,B,C. A is approx 25 yards from B, B is approx 50 yards from C
Station A- Bodyweight
10x Hand Release Push ups
10x Bobby Hurley
Transport A to B- (25 yards, Broad jumps)
Station B- 10x Lawnmowers (Left arm), 10x Curls (Left arm)
Transport B to C- (50 yards) Farmers Carry (Left Arm)
Station C- 20x Chest Press, 20x Skull Crushers
Transport: Waiters Carry Back to B (right arm)
Station B- 10x Lawnmowers (right arm), 10x Curls (right arm)
(LEAVE BELL AT B)
Transportation to A: Bear Crawl
10x superman
Repeat 6 total times. starting each repeat 6 minutes apart (6:00 interval)
Each round should be faster than the prior round, punishment for not “descending” time is 10 man makers at the end of the workout. Up to 50 man makers available
