Tag: Peabody

Armory 5.11.2020

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YHC was excited to lead on a cool, crisp morning. Was given the pass by the M to post after an 0200 feeding, so needless to say sleep was not an abundant resource leading up to this. 

Many familiar faces were seen prior to start – notables being Wegmans, Repeat, and Sugar Daddy (who brought an FNG!). Though chilly, the gloom was warm and fuzzy at the start of this beat down.

0515 struck. Disclaimer. Go time. 

Mosey out to far end of lot, drop bells on one end of the lot
Grab every other parking spot

COP
5 Burpees OYO
11xSSH
Mosey to next row of spots
11xLow Slow Squat
Mosey to next row
11xTappy Taps
Mosey to next row 
11xMerkins
Mosey to next row 
11xMoroccan Night Clubs
Mosey back to Bells
5 Burpees OYO

WEINKE
Five Rows of Spots
11 Reps Each Stop

Method of Travel
Lunge walk to each row

Row 1
Halos
Kid Launch

Row 2
One Legged RDL both sides

Row 3
Tricep Extensions
Curls

Row 4
Goblet Squats
Cossack Squats

Row 5
Burpee Snatch

OH carry back to start, Rinse & Repeat

We completed two rounds and headed back to COT for some Mary

Mary
Kettlebell Core Work
American Hammers x 20
In & Outs x 10
Flutters w/press x 20
Hello Dolly w/extended hold x 10
Six Inch Hold w/Bell x 1 min
Low Plank Hold x 1 min
WWI Sit Ups x 10

Rounded out with 8 burpees per PAX to reach 40/ea. 

NMM

While holding our low plank YHC talked about anxiety and hurry and how we as men aren’t made to have larger to do lists than we can handle. We aren’t made to be busier than life itself – even though it is touted as a sign of success in today’s hustle world. YHC mentioned Gods peace and how we should each take a moment today to let ourselves feel Gods presence and shut everything else off. A few verses were discussed. The second was spoken to the group but the first is also tantamount to the message.

“Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid.”
‭‭John‬ ‭14:27‬ ‭

“Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

Philippians 4:6-7

Prayers/Praises

Baby Wegmans is 2 months! Pray Wegs & M can keep him alive further.

YHC’s 2.3 is putting on weight and feeding better this week due to lactation strategy and bottle feedings.

UHAUL is going to satisfy all of his M’s desires via Honey Do List (#HIM) this week. 

Announcements

Alcatraz is BACK! Follow up on Slack for more details.

 

Thanks JWOWW for the tap to lead. Excited to get back into the swing of things and see more of my brothers in the gloom. Welcome FNG Scalp!

Punch List out. 

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“Quarantine Convergence” – Snake Pit 4.22.2020

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Snake Pit 4.22.2020

Disclaimer – we had an FNG so I had to cross the t’s and dot the i’s.

My goal was to play a Queen play list because my current quarantine stache is making YHC look like Freddie Mercury. We decided against the music for the sake of the residents nearby. 

 

Warmup:

20 SSH, 10 IW/HW/Moroccan Night Clubs

Weinke:

I wore an interval timer that was set to go off every 3 minutes. Every time it sounded we did two things:

1. 5 Burpees at each beep
2. Go onto the next Circuit and pick up where we left off from the time prior

Each Group Rotate After Each “Burpee-Val”

Circuit 1
25 Calf Raises Toes Pointed Straight
20 Goblet Squats
15 UHAULS
10 Skull Crushers
5 Clean and Press Each Side
30 Flutters With Bell

Circuit 2
25 Calf Raises Toes Pointed Out
20 KB Swings
15 Kid Launches
10 Curls Each Side
5 Right Turkish Get Ups
30 LBCs With Bell

Circuit 3
25 Calf Raises Toes Pointed In
20 Reverse Lunges (10 Each Side)
15 OH Press
10 Lawnmowers Each Side
5 Left Turkish Get Ups
30 American Hammers With Bell

In all, we made it through each round 3 times. You can do the math to figure out the totals.

While we were cycling through, I asked the PAX one by one to tell the group how they’ve taken advantage of all of the added time with family/friends. Most have been able to take a step back from the hustle and bustle of the commute/work/busy life and have been able to focus on their families more. This is a huge blessing that we must not miss the chance to capture!

In all, we had 12 PAX and 850 total burpees. It got a little hairy toward the end, but I believe everybody enjoyed the work. Thanks for the opportunity to lead, 3D.

Announcements
Manion WOD this weekend – reach out to Maximus if you would like more details

Prayers/Praises
Be Intentional in this time – how often are we forced to spend more time with our family?
1 Peter 5:7 – “Cast all your anxieties on Him, because He cares for you.”
Praise for UHAUL’s Niece at Texas A&M for receiving a grant/scholarship to clear away most of her school debt.

Welcome, FNG: N-95!

Punch List out.

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Valentine’s Day Hangover Milkshakes for Everyone

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Well, after very active Valentine’s Day celebrations there were 6 HIMs in need of recovery Saturday morning.  Almost 3 miles of ground covered, all while actively obeying traffic laws to ensure we did not have another run in with local law enforcement.

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LE TOUR DE WEP Dora Style

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Great morning for a Q, my third one of the week, I was super pumped since my sidekick Sonic (2.1- 8 years old) accepted to take the lead roll and co Q with me.

This time I brought my battle rope and chatters started early, we welcomed all PAX. Drop Thrill was in charge of the milkshakers so off they went.

With the Bootcampers we grabbed the rope and moseyed/walked across the wet and cold grass to the playground for the warm up, many PAX whined about getting  their toesies wet but the idea is to get out of your comfort zone and accelerate, this is why you leave your fartsack every morning. We explained that we will move as a team and our team will be as fast as the slower PAX so we all encouraged each other to get better (this is what F3 is all about)

Warm up led mostly by Sonic:

Side straddle hops
Windmill
Weed picker
Low slow squat
Moroccan night clubs
Low slow merkin
Mountain climber

I mapped the park on my phone for 15 stops and we run in between stops (picture attached), we used the walking trail to run around the park. The idea was to complete the following Dora:

100 merkins (4 stops x 25)
200 carolina dry docks (5 stops x 40)
300 overhead claps (6 stops x 50)

We went back to our starting position at the playground for some fun with the battle rope.

Our team was split into two groups for some Tug of war competition, PAX enjoyed this part as adrenaline kicked in while pulling the rope in a friendly competition. I’m definitely repeating this in my Q’s

.

We had abut 11 minutes left so it was time for our superhero visit and the crowd started cheering:

Captain Thor
1 big boy situp,  4 american hammers
2 big boy situps,  8 american hammers
3 big boy situps,  12 american hammers
Progressive to 10 big boy situp,  40 american hammers

3 rounds of Superman to stretch the abs, honey mooners, downward dogs and tunnel of man for Sonic back and forth to finish our beatdown,

we finished our day running back to COT carrying the rope as a group.

We met with the milkshakers for namearama, announcements, prayers and praises.

Thanks to Slash for the opportunity to lead this great group of PAX, some of them I had only seen once or twice but it’s all about the camaraderie.

My 2.1 Sonic really enjoyed this as he does everytime he comes to F3 with me, all PAX welcomed him as one more of us encouraging him every minute, he’s only 8 but not afraid of the gloom.

TINSEL and SONIC are out!!

 

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Too Much Mania For Fort Mill

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Today seemed like a good day to shake up things and try to get arrested.  But wait, I’m getting ahead of myself.

We headed out from WEP and took a nice slow stroll towards downtown.  Along the way stopping for a few reps and exercises now and then.

I should’ve known something would happen because when Wegmania and Thrillmania both occur at the same point on the globe, then surely Fort Mill’s Finest will show up and they did.

We were hanging out doing 11’s at First Baptist when not one, not two but three policy officers showed up asking us questions, apparently being tipped off that we were supposedly spray painting the fair church grounds.  Of course we weren’t, but I figured I’d just play it safe and we moved on from there.

After we made a full loop and made it back to WEP, we did a bit of stretching, and some reps and then waited around for Tinsel and his followers to make to back to COT.

Needless to say, the cops showing up wasn’t on my Q plans, but like life, you never know what might come at you.  #GetRight #LiveRight

We missed site Q Shady out today, but you guys did awesome and there was much fellowship had.

Anyone that knows of anyone out for IR or any FNG’s, please send them this way.  Milkshake is a great workout to either help with injuries, or to get your feet wet with F3.

Thanks Shady for the chance to lead.

Thrill out.

 

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Milkshake Gifts and Cars

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Four men posted for Milkshake: two infirmed and two rucking. Weather was pleasant at 45 degrees (or so) and dry.

1st F Notes: Plan was for a walk with a couple of interruptions for exercises.
Walked around the park and headed to Main Street.
On the way, stopped at the veteran’s memorial and did squats, peter parkers, and incline merkins.
Walked up Main Street, then headed east. Circled back down via Williamson and Confederate Streets.
Headed up the hill Massey Street, stopped and did more squats and merkins. Avoided the barking dog and lady with the penchant to call the police on F3 guys by walking down Massey to Harris and Ardrey back to WEP.
We covered approximately 2.5 miles.  Map with critical events is included.

2nd F Notes:
With Christmas just a few days before, we discussed the favorite gifts we received this year: Wegman’s Yeti camping mug (not just for cocoa), Peabody got a picture of his dog in impressionist style.
We also discussed our first cars, which was a topic on my mind since my daughter just turned 16 and got het license.
Also was my first time doing a ruck walk-about (thanks to Shady lending me his ruck).

Milkshake is a great way to know your fellow pax better and have fun.

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4

Open to All Men

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8 PAX gathered in the gloom. Grateful to Q on 9/11.

Warm up:
– Lap
– SSH in cadence
– Shoulder Taps in cadence
– Mountain Climbers in cadence
– Peter Parkers in cadence
– Downdog –> Honeymooner
– Hip stretch (Lizard Pose)

Thang:
– I don’t usually lead much with music, but asked Uhaul to bring his speaker. We setup for an 8 min round of Tabata set to music that had been altered in tempo to fit evenly with the 20 seconds on and 10 seconds of rest.
– First 8 min
20 seconds Swings
20 seconds Squat with single arm overhead press

Mosey
– Al Gore, while we went around and mentioned where we were 9/11/2001
– Little John was in his mom’s womb. It’s important to remember that every student in public school right now has no memory of 9/11. And very few University students do.

Back the the Thang:
– 20 second Swings
– 20 second Snatch
– modified to 20 second curls in the last 4 min

COT
Remember that F3 is open to ALL men. No matter how you feel about everything that has happened after 9/11, we can be united in 5 core principles on a daily basis in the gloom.

Honored to lead
– Band Camp dismissed

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Thrive at the Hive

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We had 14 at the Hive for a fun filled workout with the KB this morning.  Did a short intro and disclaimer with a slight stall tactic to wait on PAX to catch up from coming in hot.

Off we went on a slow mosey around the lot and circled up for the warm-up

30– SSH’s (slight mumble chatter prompted YHC to stop)
10– Merkins
20 – Moroccan Nightclubs

The Thing

Grabbed the bells and a slight mosey over to the featured portion of the Pain.  Strategically taped to the back of the trashcan was our Paper o Pain with 15 Exercises on it.  The plan was to do 30 of each exercise with a run across the parking lot in between.

 

Curls
Goblet Squats
Overhead Claps

LBC’s

Triceps

Short Switzer to talk about Mentorship and impacting others.  Think about who you are mentoring ie Home, Work, F3, etc.

Chest Press

American Hammer

Deadlift

KB Swings

Calf Raises

Another short switzer to see if anyone had any stories to share about mentoring. YHC talked about the 3rd F event last week and the impact it had on me and how I’m using it to challenge others.

Last round:

Flutters

Lawnmower Pulls

Dips

Skull Crushers

Step Ups

Wrapped up with a nice lunge walk and bell pass through before circling up for COT.

Appreciate the invite BandCamp!

Bass-O-Matic

 

 

 

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You getting Chesty with Me?

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Disclaimer

Warmup

Live Right is the second quadrant of the QSource. It is the HIM’s dedication to Purposefulness. Purpose is an Advantage sought.

SET 1:
Merkins , 10 IC
Derkins, 10 IC
Incline merkins, 10 IC

LAP

SET 2:
Wide grip merks, 10 IC
Diamond merks 10ic
Carolina Dry Docks 10ic
Lap

Live Right is focused on the HIM’s IMPACT on the lives of other people and how he helps them to Accelerate

Repeat set 1, 8 reps ic
Lap
Set 2×8
Lap
X6’s
Lap
X4’s
Lap
X2’s

The HIM is also a man who finds that in his effort to Live Right by carrying the Survivors and IMPACTing the Sad Clowns he gets an unexpected benefit—he himself is kept Right.

COT

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