12 men joined YHC at the Hive to make a baker’s dozen of PAX ready for a kettlebell beatdown.
Warmup
mosey around the parking lot
25 side straddle hops
5 burpees OYO
11 windmills
5 burpees OYO
10 peter parkers
10 parker peters
10 4 count mountain climbers
mosey back to bells
The Thang
Pax lined up on one side of the parking lot. Will do a series of 4 exercises, run at 75% speed to the other side of the lot for another series of exercises, then sprint back to start to rinse and repeat.
I haven’t been to Colosseum in a long time. I’ve been doing the ruck WOs on Tuesdays so it was good to shake up the routine. It was also great to see so many cars rolling in. I haven’t seen several guys in a while due to being under a ruck so it was great to be out in the gloom with them again.
Go time arrived and disclaimer was attempted. Mosey around loops in front of school with high knees, butt-kickers, karaokes both ways. Circle up for normal warm-ups: SSHs, windmills, Peter Parkers, Parker Peters, and some Hillbilly Walkers.
Moseyed over to side lot. Today’s theme was simple, 4 exercises done 4 times. First off was Bear Crawl from top of parking line to curb, 4 Merkins, Crawl Bear back to top of parking line, 4 Donkey Kicks. Repeat 4 times.
Mosey over to lot behind school. 5-Worst Merkins (Wide, Normal, Diamond), 10-Big Boy Situps, 15-Plank Jacks, 20-Shoulder Taps then run to other side of lot. Repeat 4 times.
Mosey to loop in front of school. Starting at center of loop: 10-Burpees, 10-Mtn Climbers (4 ct), 10-Lunges (each leg), 10-Smurf Jacks, then run around loop to center spot of on other side. Repeat 4 times. Lots of good mumble-chatter during this segment, except for Tesh who almost lapped everyone.
Slow mosey over to front of middle school for some Wall Webbs. Start in People’s Chair, walk out on hands into Merkin, walk back up on hands into chair for overhead claps. Normal ratio of 1:4. I cut it short at 6:24 so we had time for some mary (and my legs were starting to burn). Back at cars to finish up with 10 tiny circles clockwise, 10 counter-clockwise, then 20 flutters. Time’s up. Hopefully the PAX got their money’s worth today.
Continued prayers for Stang’s family as they mourn the passing of his grandfather as well as all of the kids that Cornerstone is involved with in their treatment group.
17 #HIMs decided to follow the tweet of Band Camp (or decided on their own) and came out on a reasonably pleasant morning to lift and put down objects of varying weight numerous times. YHC was honored to get the call (it’s always a privilege to lead – more on that later) and learned the night before that the deck of cards had not made its way to the Hive in some months. Seemed as reasonable a time as any to bring them back. So I did. After the disclaimers were given and the traditional check for FNG’s came up empty this time around, we were off.
We moseyed with bells to another area of the parking lot (minimal running today – it is a kettle bell workout) and circled up for COP, which consisted of the following (yes – there were no side straddle hops, believe it or not):
Moroccan Night Clubs X 20 I/C – holding arms out after completion
Little arm circles X 10 forward and backward keeping them held out in between and after
Overhead claps X 10 – after completion, arms at ease which were now warmed up for what was to follow
Imperial walkers X 15 IC
Low Slow squats X 20 (another precursor for future exercise)
Mosey with bells to the East side of the lot for the main event: Out comes the deck
YHC was pleased by the mumble chatter and simultaneous effort and the PAX delivered so well, we made it through 1 deck and 1/2 way through a second time. Upon completion of the first deck (which happened faster than anticipated due to efficient PAX), YHC was asked if a sermon was to be given. When silence ensued in response, YHC smiled and promptly requested the PAX to sprint to the West end of the lot as fast as possible then mosey back – all obliged. Following a few 10 counts and one round of 10 burpees (just because), T-Square had to choose between one of two piles of cards as YHC had split the deck of cards in 1/2. He chose the pile that ended up having a disproportionate amount of face cards – much to the pleasure of the PAX. Mumble chatter increased as consecutive suits were drawn on multiple occasions citing a few accusations of a rigged deck and flush draws (fake news). Nonetheless, all got better.
With 5 minutes to go, we moseyed to COT with bells in hand for…….a little ab work – but just a little:
All exercises were with bells and double-count: flutters with the press IC x 20, LBC’s IC x 10, Hello Dollys IC x 10 and Rosalitas IC x 10. This took us to 5:59:30. A body destroyer was called, then a 10-count delivered from Trucker and lo and behold, 6:00 was upon us and the time came for COT and BOM.
Announcements – Convergence on May 24 at Harris Teeter Baxter – all 4 workout options available – KB, Ruck, Run, Boot Camp with 3rd F at Eternal Shack (behind Zaxby’s) following.
May 21 – one year anniversary W/O to honor Badger and his legacy at Golden Corral. Wear red to honor. Decibel on Q and Badger’s oldest 2.0 will be in attendance.
Read your newsletter.
Prayers – for teachers, for families, for our 2.0’s finishing school, for Mom’s – especially this weekend and for those working through strained maternal relationships, especially on this weekend. Be a light to someone when you’re called – you never know what someone is gong through – No OYO.
NMM – YHC had stated in the past that serving in any position of leadership is a privilege. No matter the opportunity, when called to lead a group of #HIMs, it should be taken as the blessing and opportunity it is meant to be. And one of the greatest gifts we can pass on to one another through leading is the gift of sharpening, strengthening and honing ourselves – physically, mentally and spiritually. To Band Camp, my sincere thanks for the opportunity to get out in front of such a strong group of #HIM’s this morning. Every man gathered today made YHC better and, for that, I extend my thanks and gratitude.
Another beautiful spring day. Count was six for boot camp and six ruckers that headed right out of the AO.
Warm up
Mosey Run to front of middle school
Circle up and do:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner
Thang 1
Suicides relay race
Pax divide up evenly into two lines
Each pax does the suicide route
Then next pax runs
Waiting PAX squats
Finished PAX OH Claps
Rinse/repeat
Run to wall
Thang 2
Jacobs ladder/Lucky 13’s
Wall sit: do OH claps
Bear crawl to other side
Bomb jack
Bear crawl back
Called an audible and stopped at 9 rounds. Even though the distance for the bear crawls was a short 40 feet, we were getting really smoked. I’ll keep future Jacob’s ladders to single digits.
Mosey run
Stop and do Burpees (OYO 5X)
Rinse/repeat 3x
Needed to burn a little time waiting for the ruckers to return
Round of flutters
Round of Freddie Mercury’s
Ruckers returned and all pax mosey ran to COT to do:
Thang 3
Doomsday clock: Pax in a circle and each takes turn doing a push up, counting off as we go around the circle.
After 50 go to two push ups each pax
After 100 go to three push ups each pax
Add one after each 50
Pax eventually dropped out, leaving just two and they exceeded 300 count. Winner was Smokey.
Recover and do few additional Mary rounds.
COT.
Glad to have a ‘down range’ pax with us: Chalet from Charlotte.
Prayers/praise for Punch List’s baby progressing well in weight.
It was an honor to travel across the River on this cool Spring gloom with Italian Job and Canseco to join up with 9 of our Fort and Rock Region brothers on the day before Easter. Thank you Bonsai and the rest of our brothers for the opportunity to lead this morning.
As Italian Job, Canseco and YHC discussed this workout the previous week, we decided that it would definitely be split into three equal time periods with each of us focusing on different body groups. Italian Job began with the F3 Disclaimer and welcome to all:
WARMUP
There was no Warm-Up
THETHANG
Italian Job moved right into working the upper body. This is what was done:
10 Burpees (OYO); 5 Plank Destroyers (Plank, Makhtar D’Diaye, Merkin, Alternating Shoulder Tap, Plank Jack); 20 MNCs (IC); 10 Merkins (IC); 20 Little Baby Arm Circles (IC); 10 Wide Arm Merkins (IC); 20 Overhead Claps (IC); 60 Seconds Arm Circles in Plank; Mosey to Springs or Playground; 20 Irkins; 20 Dips; 20 Derkins; Mosey; 10 Wide-Diamond-Wide (OYO); Mosey; Merkin Ring of Fire (10 rounds).
After he finished, the Q Stick was handed off to YHC for the lower body portion performing each of the following exercises for 50-seconds and resting for 10:
Squat + Calf Raises; Squat Jacks; Mosey; Alternating Hamstring Reaches; Broad Jump w/Back Pedal; Mosey; Left Lateral Lung; Right Lateral Lung; Squat Tap-Outs; Mosey; Left Leg Lunge; Right Leg Lunge; Mosey; Step Ups; Squat & Squat Jumps.
Then YHC passed off the lead to Canseco for some Core & Cardio and an awesome work below in the NMM. This is what he led us in:
YHC planned to use the steep portion of the running path for sets of core exercises with a jailbreak between. We did 2 to 3 exercises for each set and started at the bottom of the hill.
We did the following with a jailbreak between sets.
All In Cadence:
30 Imperial Walkers; 50 Flutters; Jailbreak
20 Mtn Climbers; 20 Freddy Mercurys; Jailbreak
20 American Hammers; 30 Pretzel Crunches (15 each Side); 10 Makhtar N’Diayes; Jailbreak back to top
20 LBC’s ; 10 Delayed LBC’s; Plank w/6 Inches and Up x2
Mosey to COT where IJ led us in another 10-Burpees for fun
Great work was put in by all PaX in attendance. Thank you again for allowing us to lead.
NMM
Canseco shared his heart this morning. Below is what he discussed:
The sun came through the clouds and shined directly on us during Reborn’s leg workout. We were at the top of the Walter Elisha Park looking out and for a few moments everyone was quiet. I had something to share with the PAX and in that moment this capped it off.
I have been reading through the gospels the last couple weeks and wanted to share something that has been stirring in me. So, as we know its Saturday before Easter and Jesus has been crucified and placed in a tomb. On this day thousands of years ago there were all kinds of emotions for those who were near to Jesus.
Those near to him who followed and loved him were doubtful, confused, and didn’t know what would happen next. The Pharisees and scribes still saw Jesus as a threat to their own Kingdom and world and placed guards at the tomb. I find this interesting as he is dead yet they didn’t believe?
I shared Matthew chapter 21 with the PAX when Jesus curses the fig tree that didn’t have any fruit. Jesus disciples said how can it wither instantly? Jesus answered, “Truly, I say to you, if you have faith and do not doubt, you will not only do what has been done to the fig tree, but even if you say to this mountain, Be taken up and thrown into the sea, it will happen.” 22 And whatever you ask in prayer, you will receive, if you have faith.” Jesus was preparing them to believe and have faith during the darkest and most doubtful times to come.
We know what happened next. We have record and an account of the resurrection. But we still have to figure out what we are going to do with Jesus?
Is Jesus threatening your Kingdom, life, and world. Are you keeping him at distance and putting HIM away somewhere so as to hide?
Or, are you believing on His life, death, and resurrection as sufficient for your sins and eternity with HIM. You can’t hide from the light!!!
My prayer for the PAX was that just as the sun rose before our eyes this morning that the Son of Man would rise in each of our hearts this day, tomorrow, and forever.
ANNOUNCEMENTS
April 3rd F Theme-Be Still.
Summer Lawn Service at the Care Center-Sign up now.
Manion WOD-April 27-See Cobra Kai.
Date Night-April 27-Contact Wegmans.
PRAYERS/PRAISES
Prayers and praises were mentioned and Italian Job
Pulling into the parking lot I was thinking man we are going to have a solid crowd today. Then I remembered how many guys are prepping for the custom ruck in May. There ARE SOME OPEN SPOTS IF ANYONE WANTS ONE!!!!
We started with a solid six, 1 FNG from Pittsburg. Welcome.
Disclaimer was given and off we went.
Mosey with some karaoke, high knees, butt kickers etc.
Circle up SSHs, Mtn. Climbers, Moroccan night clubs, little arm circles forward/back.
Mosey around school to playground. 5 pullups/ 20 feet to fence, 4 pullups/ 20 knee to fence go down to 1.
go to swings feet on swings knees to chest/ 10 derkins.
Mosey to car loop bear crawl 15 feet 5 merkins keep going for about 7 times.
Wall sits while Pax bunny hops by. X 3
partner up 100 bomb jacks while partner runs loop get to 100 you done. Mosey to picnic benches 3 sets of 10 dips, derkins, step ups.
Mary for 4 minutes.
COT- prayers and praises, announcements.
Welcome Chicken Catchatore- thanks for bringing FNG out Pappy
First off- Cobains to Bonsai for this trady BB. The beatdown was on point.
A hearty crew began strolling in around 6:20 with headlamps both running and car with much excitement and anticipation. Plenty of jokes going around as I brought my 2.0 that now towers over me by about 5 inches. Par for the course. Dont know if this was Milehigh’s first Q at the Fort but he easily stepped up to the plate. There were a handful of pre rucks and pre runs from PAX accelerating their #King. Fishsticks ran all the way from Tom Brady’s back yard which was about 7 miles.
Milehigh took the reigns first and led the PAX on a mosey run around the park and then off campus for a circle of pain with standard issue but equally difficult warm ups. DORA was the name of his game and MH extended to 4 rounds of 100 merkins, 200 Carolina Dry Docks, 300 Squats, 400 LBC aggregate between your partner. P1 runs up the grassy cliff, bangs out 5 more merkins and tries not to be a rolling wheel of cheese on the way down. Festifun (from Rock Hill) came in guns blazing and was big on the #pickupthesix encouragement that #teamHYDE had fallen to #DFL.
Handoff to YHC and with no words really planned have been struck and moved by the acceleration of Mile High in fitness, fellowship and his faith. 7 months in and he’s running the yeti, leading workouts, understanding accountability and seeing the virtues of shield lock. AYE!
AYG up the hill for a partner series of wheelbarrow, carries then toe lunges and burpee broadjumps #crowdpleaser.
Finished out with 2 teams of tunnel of love and finally seal team situps. Indian run back to home.
Geronimo is F3. King is locked in, always welcoming and a magnet for anybody
No one knows exactly why DOAH wore his reflector vest during the workout. but he stayed safe, so goal attained.
Kernel(14 yo 2.0) took it on the chin well and kept up with his old man despite YHC being able to fit in his pocket
Lutifisk is looking lean and mean- aye brother keep up the King/Queen
When did we start naming ppl after the bad roads in Fort Mill- Pothole and Asphalt?
Tesh kept his shirt on but he was conflicted
Finally- those who played in the grass the second half, truly get the original Fort. Skin fungi be damned.
We only had four, but they were studs, willing and ready to take on the beatdown. After a quick disclaimer, the Four Horsemen took a lap around the front of the school and stopped at the basketball court for some warm-up exercises.
COP
SSH x20
Imperial Walker x15
Windmill x15
Plank Stretch
Arm Stretch
Next, we moseyed to the sidewalk near the school. Our job was to make it across the ring by performing a series of exercises (Lunge walk, Squats, Broad Jump, and Burpee). Rinse and repeat to the end of the parking lot.
It wouldn’t be a Colosseum workout without involving the light pole in the workout. First, we partnered up. Partner 1 would run to the next light pole and back while partner 2 performed merkins. flipflop, then proceed to the next light pole. Repeat the exercises until the last light pole. Lots of merkins..misjudged the distance between the light posts. After we finished at the last light post, we jogged back to the front of the school for some ab work.
It was a powerful day across F3 Nation as men from all over gathered at their AOs to workout and to raise awareness for Mental Health, specifically Depression and Suicide. It’s a thing that we as men tend to shy away from discussing, and our brothers Aerobie and Miyagi out of F3Louisville put out the call to post and to start eroding the stigma of mental health challenges among men (including our Pax).
So, we warmed up, I shared a bunch of statistics, and we went to work.
A modified Dirty MacDeuce was on the menu that morning.
3 exercises, 22 reps each (for the 22 Vets that commit suicide every day), then run a lap around the track. We did arms, legs, core each round; and we attempted to get in as many rounds as we could in the time we had.
I don’t remember all the exercises that we did, there were Merkins, and Squats, and Flutters, and Dry Docks, and lunges, and Makthar N’Diayes, and a bunch of other stuff. The point, though, wasn’t the workout. I’ll tell a couple of things I did remember…
Suicide is the 7th leading cause of death among men in the US
Every man in the circle raised his hand when asked if they or someone they know had experienced some sort of mental health issue
One of the main contributing factors to mental health issues is a feeling of isolation
You are not alone. You are NEVER alone. Reach out. Don’t suffer in silence.
This semi-warm morning started with YHC running up to the eager PAX at about 5:14 and 30 seconds. Bonsai and YHC took a nice little detour on our way as we were engaged in conversation and your truly was on autopilot driving to WEP. After dropping off the giant wienke and the tune machine, Bonsai and YHC hustled over. After a very quick disclaimer, we jumped right into the warmup where we stood.
Warmup included: SSH x25, Windmill x8, low slow squats x10, merkins x10, big arm circles forward and backwards 5x / arm, Moroccan night clubs x20, downward dog and honeymooner, and last but not least mountain climbers x20. We also did some shoulder stretches and you’re about to see why if you keep reading…
Medium paced mosey to the back of the school where the fun was about to begin. As we gathered at the playground, we circled around the giant cardboard wienke which laid out a board of pain of sorts “Jack Webb” style…but with a “Webb Jiffy” black diamond twist (named Webb Jiffy b/c of Jiffy’s creation of the Dick Webb)! I think this was my first (maybe second) black diamond Q, so I was excited to see how this played out. I think it delivered once the reading ensued and was followed by groans and “you’ve got to be kidding me”. There was no kidding, but there was music so that’s worth something! Music got cranked on, we partnered up, and off we went!
The Thang – “Webb Jiffy” black diamond
This workout was “Jack Webb” inspired, and more notably Jiffy inspired for the comments noted above. For anyone saying, “what is a Jack Webb”? A Jack Webb is 1 merkin, 4 overhead claps; then 2 merkins, 8 overhead claps; 3 merk, 12 OC…all the way up to 10 merk, 40 OC. So you get the idea…
Exercise 1 (again, Jack Webb based) – Name “Dick Webb” (black diamond version)
1 chin up
1 diamond merkin
4 overhead claps
Repeat all the way to 10 chin up, 10 diamond, 40 overhead claps
Exercise 2 – named “Crack Webb”
1 cracken burpee (1 burpee + 3 hand release merkins for the pushup part of the burpee)
4 squats
Repeat all the way up to 10 cracken and 40 squats
Exercise 3 – name “Plank You Webb”
1 merkin
1 mak tar jai
4 plank partner hand slaps
4 plank jacks
Repeat all the way to 10 merkins, 10 MTJ, 40 hand slaps, 40 planks
PAX made it to “Plank You Webb” but we ran out of time. Looking back to the workout, there was no stopping, no 10 counts, no stop for a message from the Q (which YHC should have done something). From a positive light, this workout was very 1st F focused so there was mumblechatter during times of taking personal breaks and YHC considers that a win.
Mosey’d back to COT, took a quick pic for evidence, counted off with the Pennywise crew and name-o-rama followed by announcements, prayers and praises. In the end, we pushed ourselves past what YHC would be close to categorizing as “looked good on paper”, but where you’re planning for black diamond and trying to #accelerate, no one quit and the partners ensured accountability.
Thanks to Jiffy for the opportunity and the push for YHC to challenge myself for this idea. Had a great time and actually still feeling the aftereffects…which may also be coming from Deacon’s Q at The Hive or the beating YHC just took from Band Camp and Flat Tire at The Fort. Either way, I’m beat as I’m writing this!