Tag: Peabody

What rain???

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As 7 PAX entered The Hive on a rainy and cold Friday morning in the gloom, there was positive vibes in the air.  After the disclaimer, we took off for a quick mosey and as we were running, we noticed that Quack Attack was nice enough to leave his headlights on for us.  We circled up to continue the warm-up:

  • 20 SSH (mumble chatter and laughter ensued as Quack Attack did most of these by his car while he turned his headlights off!)
  • 10 Imperial Walkers, followed by 10 Hillbilly Walkers
  • 20 Moroccan night clubs
  • 10 Low slow squats
  • 10 windmills
  • (Maybe 1 more, but don’t recall right now)

Quick mosey to the school under some cover b/c it’s ’tis the season to get a cold and rainy / cold weather is not what the doctor ordered.

Music from 80s rock was our background noise as we prepared for the fun that was about to begin.  Wienkeless (not intentional) YHC asked the PAX to keep him honest as we all went through the lineup he had in store since this was going to turn into rinse and repeat with more reps each round.

Round 1:

  • 10 KB swings
  • 10 shoulder presses
  • 10 rows
  • 10 triceps press
  • 5 lunges each leg and passing the KB through your legs
  • 5 each arm lawnmower pull (in plank position)
  • 10 on your back bench press
  • 10 American hammers (not to be confused with russian twists)
  • 10 goblet squats
  • 10 shoulder shrugs
  • 5 each arm lawnmower pulls (not in plank position)
  • 5 each arm travolta’s / clean and jerks
  • 5 burpees with the upward jump swapped with pulling your KB above your head
  • 10 two arm curls

Quick “cool down” mosey in the rain and back at it for round 2.

Round 2 (more reps – and close to same order, but I’m going to copy and paste)

  • 20 KB swings
  • 20 shoulder presses
  • 20 rows
  • 20 triceps press
  • 10 lunges each leg and passing the KB through your legs
  • 10 each arm lawnmower pull (in plank position)
  • 20 on your back bench press
  • 20 American hammers
  • 20 goblet squats
  • 20 shoulder shrugs
  • 10 each arm lawnmower pulls (not in plank position)
  • 10 each arm travolta’s / clean and jerks (this was a burner I think given the full body beating)
  • 10 burpees with the upward jump swapped with pulling your KB above your head
  • 20 two arm curls

Another “cool down” mosey in the rain and ready for final round.

Round 3 (MORE REPS….)

  • 30 KB swings (this was a lot for future note to self…)
  • 30 shoulder presses (also a lot for future self and I gave myself the internal “careful here if you can’t do it, don’t Q it”)
  • 30 rows (this was borderline too many which caused YHC to tell the PAX to modify as needed and we’re going to drop the reps as called out)
  • 25 (not 30) triceps press
  • 15 lunges each leg and passing the KB through your legs
  • 15 each arm lawnmower pull (in plank position)
  • 30 on your back bench press
  • 25 (not 30) American hammers
  • 25 goblet squats
  • 25 shoulder shrugs
  • 15 each arm lawnmower pulls (not in plank position)
  • 10 each arm travolta’s / clean and jerks (had to drop to 10 again b/c I think my arms were going to fall off)
  • 15 burpees with the upward jump swapped with pulling your KB above your head (yes, 15 was a lot)
  • 30 two arm curls

Wrapped up at 6am on the button!   Did COT under our dry covering which was great!

Thanks to Band Camp for the opportunity and great work by all the PAX on the push they gave each other!  And for what it’s worth – we covered everything in the wienke that I had waiting for me when I got home!

-Shady

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6

the BLIMPS Casino

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13 PAX and ideal weather conditions on hand.

Mosey run to front of middle school
Warm up:
SSH (IC 12x)
Imperial Walker (IC 12x)
Windmill (IC 12x)
Moroccan Nightclub (IC 12x)
LSS (IC 12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Run to back side of elementary school
For a portion of this run: Railroad Ties routine: PAX low plank and person at back of line runs/jumps over them. Cycle through like an indian run.

At back of the middle school:
Thang 1: Blackjacks
start w/ 1 Merkin
run to other side do 20 LBC’s
Run back and do 2 Merkins
run to other side do 19 LBC’s
procced until 20 merkins and 1 LBC
The casino closed this blackjack table a bit early (at ten mins) to accommodate other events. Most Pax got to 15 merkins. Recommend doing Elevens (not 21’s) next time.

Run to next pain station (short distance)
Thang 2: BLIMPS (Cones spaced 15-20 yds apart)
Start at cone 1- B for burpee, do 5 of them
Run to cone 1 – L for lunge, do 10 each leg
Run to cone 2 – I for Imperial Walkers, do 15
Run to cone 3 – M for Merkins, do 20
Run to cone 4 – P for Peter Parkers do 25 (modification)
Run to cone 5 – S for Squats, do 30
rinse and repeat until time is called
Run to COT area

Thang 3: plank routine
Sally gets up/down (Moby song)
Start with low plank
High plank on the “up”
Low plank on the “down”
Thiry-one changes during the 3:22 duration of the song.

COT

Announcements: Fast 5k on 10/27; CAH charity event this Saturday 10/20.
Prayers for healing of loved ones and guidance to the healers in charge of their care.

Great words of encouragement shared amongst all PAX. Don’t forget these timely favorites:
“A word of encouragement during a failure is worth more than an hour of praise after success”
“Fall seven times, stand up eight”

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5

The Barnabas Workout

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7 Sons of Encouragement braved Tropical Storm Michael today. We mostly took refuge for safety reasons under the awning as we moseyed to the front of Springfield Elementary. A forewarning was given in the beginning at the parking lot that we would be moving the entire 45 minutes as well as the basic F3 disclosure.

We started with a warm-up run including high knees, butt-kickers, side shuffles, and toy soldiers. The paced picked up as we got closer to the awning.

Some additional warm-up highlights: everyone seemed to be breathing pretty heavily after warm-up, which included side lunges, squats, crucifix, full-body crab reach, SSHs, shoulder stretches, large arm circles, shoulder shrugs, backwards lunges, and, of course, merkins. I probably forgot a few more.

The Thang:

We broke up into 2 groups with a PAX in the middle. Each group did the same exercise from the middle of the front of the school to the end of the awning and back (at least once) while the PAX, I mean monkey, in the middle did full dips on an Equalizer set of bars until exhaustion and then KB swings until everyone was done with their exercises. As we waited on whoever was the six, we stayed in 6 inches plank. Each person rotated in as we immediately, and I mean immediately, started the next workout exercise(s). We did at least 14 rounds of exercises before we switched the monkey in the middle exercise and did almost another 14 rounds. The second go-round included an agility exercise focusing on concentration, stepping, higher knees and left-right and right-left movement followed by single arm thrusters with the 30 lb KB.

While the PAX in the middle was doing his thing, below are just a sample of the exercises we did today with several left off purposely so you will just have to experience them yourself next time! Most reps were in the 10-180 range.

  • Derkin into a opposite leg Tuck Planks
  • Single leg hops
  • Long jump hops
  • Frog walks
  • High toe touches
  • SSHs
  • X Jumps
  • Squat Jumps
  • Sprints
  • 50% sprints
  • Turkish getups
  • Lunges
  • Backwards lunges
  • The “Straight Up version of The Worst Merkin Ever” (lots of groaning on this one including from me)
  • Bear Crawls
  • Standard Derkins
  • Backwards Bear Crawls
  • Air Mountain Climbers
  • And we finished with Spiderman crawls

I will admit that the Spiderman crawls sucked the last bit of energy out of me. Big shout-out to Jedi and Cha-Ching who rocked the last exercise even in their exhausted state. One of these days I may become as flexible as Jedi and as strong as Cha-Ching . . . well, in reality, maybe not. Good goal to have.

Other highlights:

Dillweed: tough, tough workout partner. Thank you for your partnership today!

Jiffy: always love your consistency and superb attitude!

Love Handle: man, how you have improved! Keep up the progress and great work! You are starting to make things look easy!

Peabody: Always impressive, especially with the physical struggles that have kept him out from time to time. Solid, impactful example performance today.

So these were your 7 Sons of Encouragement today. Today’s theme: Encourage another today whether that is your gift or not. We had SUPERB encouragement from each other with this group. I challenge you to go out in your own little world and encourage someone today. And in your own Qs, bring the encouragement!

Lastly, I did not get to say this during the group this morning, but I was very encouraged by Drew Brees this week as I walked into the break room at work for a total of 5 seconds and heard on the tv a quote from him. I am a terrible memorizer but I was able to get this quote on one go-round. Thank you, Lord. I have always admired his efforts in the NFL but this encouragement quote really stuck out this week as I and many of you have had setbacks: “A setback is nothing more than a setup for a comeback.” Thanks for the encouragement and true words, Drew.

Go out this week and get at it in all you do. Praise to the One  who made you.

COT: Specific prayer requests: Some wives have really been struggling as of recent. Let’s support them in prayer, love them and be there for them. Prayer for all those working through Hurricane Michael issues today and yesterday and for safe travel for all.

I’m out for 2018. No more Qs. Look me up to Q at your site in Ft Mill/Rock Hill/Lake Wylie mid-Feb 2019+. Peace out!

MANY, MANY THANKS TO JIFFY FOR LETTING ME SERVE THE PAX AT YOUR SITE. Until next time, brother!

 

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Conveyor Belt of Pain

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10 HIMs arrived to  see silhouettes of YHC’s untold horror in the backdrop of gloom at The Hive. After disclaiming that YHC is terrible at counting before 0800 the regular disclaimer was administered.

Things started out normal with some SSH to get the blood moving.  It’s really a great way to make the PAX feel like a regular workout is on the horizon.  Then we moved into a wide leg stance (sorta sumo) and dropped our six’s close to the pavement to get the hips opened up. Moving from one leg to the other, we stretched out the hamstrings and other muscles some people tend to forget exist. From there, we inched our feet out as close to a full split** as each man could handle, put our fingertips on the ground, and did fingertip pushups.
**except Band Camp, who surprised everyone in a full split without making a face

From there we went to the Conveyor Belt across the parking lot.  Each station had two parking slots between them and each exercise was given a brief demo before we dropped our bells at various stations and jumped on board.  The slots were:

  1. KB Swings (40 and a 30 were available)
  2. Box jumps (30x24x20)
  3. 3/4″x72″ Iron Staff – wrist rotations (I looked this up, pronation and supination of the wrists)
    1. Holding the staff straight forward, rotate to the left and right
    2. The work experienced with these is in hand placement, speed of rotation, and stopping momentum
  4. 10lb Training  Mace – barbarian swings
    1. Swing the mace to align it with the chest at shoulder height to the left and right, when the arm close to the ball crosses the body, it’s on the bottom.  When it’s on its own side, the top
  5. 3/4″x72″ Iron Staff – tip ups
    1. Hold the staff vertically with forearm horizontal
    2. let the staff fall down to horizontal, using only forearms, pull it back to vertical (mostly the first two fingers)
    3. Alternatively, with arm hanging, adjust the staff so that the long end is behind you and use only forearm muscles to bring it back to vertical (mostly the last two fingers)
  6. Tricep Extensions with that 40 pounder
  7. BB bag – ~14lbs of steel BBs in a 9×9 canvas bag
    1. hold the bag with one arm at eye level as far away as you can from your body, gripping it by its side with fingertips (so you’re looking at a square), the opposite hand is at your side.
    2. Let go of the bag and as you pull that hand down to rest, the other snaps up to grab the falling bag, again, with fingertips, raising it back into position.  There should be some hang time.
    3. Alternate hands, trying to keep the bag floating in the air with a bit of hang time
  8. Curls – 25lb bell
  9. Squats
  10. “Pick your own Mary” with a 25lb bell (YHC didn’t have enough slots for everyone, so this one came from the aether)
  11. Same as above, but disappears after a few seconds, explanation below

Timing:
There is always a traveling PAX. The PAX starting at station 11 did a small amount of Mary, then high-tailed it for station 1, taking over that station (at this time station 11 disappeared). The displaced PAX from 1 then bear crawled over two parking spaces to 2, relieving that PAX of that station, who would bear crawl to 3.  This continued until station 10 ran back to station one.

After a full circle of fun, everyone took a nice, restful run across the parking lot, and picked up where they left off.

This went on with everyone working together in harmony until there was about 2 minutes left in the workout and we were one station short of a full circuit.

Everyone circled up by the gear, YHC ran to grab a phone (pulling something in my calf halfway there…) and ended with COT.

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The Fort 6 year Anniversary – Making Getting Better a Priority!

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September 29, 2012 the landscape of Fort Mill changed dramatically. Some men from north of the border grabbed the attention of a few men south of the boarder and said we may have something for you. Double D, Santini, Senator Tressel, World Wide Leader, Red Banjo, Assassin, Peach and maybe others made the commitment to come to a “workout” on that Saturday morning. It was very skeptical, but I am sure each of them will say it changed their lives.

Here we are 6 years later, meeting in the same park with more than 200 regular participants (800+ over the years) at 37 workouts across The Fort/Lake Wylie area. Thank you to those that gave it away and thank you to those that said yes!! I think it is safe to say, IT’S MORE THAN A WORKOUT!!!

Today we recognize the 6 years with 6 Qs leading a beat down in 1st F style. On September 21st, Jekyll led us in our Invergence, which reminds us of the 3rdF and that there is something bigger than ourselves. Serving, Praying and Worshiping together happened then. On this day, we are getting better physically and having some fellowship with 70 of our PAX,

Format was a rapid fire approach where each Q has 10mins to lay it on the PAX. Old Bay would keep time and blow the air horn (maybe tweet the horn??), and then the next Q jumps in.

YHC asked for FNGS, (none) and explained the plan of attack, and then the Horn Sounded

The Thang:

  • Wegmans for COP
    • Mosey down path out to grass
    • Circle up and some traditional and not so traditional exercise moves.
    • We did notice another “Boot camp” group in the gloom. T-clapps to them, however also saw 2 holding clip boards…..not F3!!
    • Horm Blows
  • Funhouse on Q
    • Mosey to the hill for Jacobs ladder
      • Burpees
      • Squats
      • Some mary to fill time
      • Horn Blows
  • Jwow on Q
    • Mosey to top of hill for partner work
    • step ups/lunge walk up and down hill
    • squat jumps/lunge walk up and down hill
    • Plank hand slap with partner
    • Horn Blow
  • Twister on Q
    • Mosey to tree line
    • Army Crawl to tree /SSHs
    • Sprint to tree/Merkins
    • Army Crawl to Tree/SSHs
    • Sprint to tree/merkins
    • 2 rounds
    • Run Path until Horm
    • Horn Blows
  • FLUX on Q
    • Mosey back to hill
    • 6s – do following 6 times
      • bear crawl up hill
      • diamond merkins
      • bear crawl back down hill
      • Some filler in there of something aweful
      • Horn Blows
  • Assassin On Q
    • Mosey to play grownd
      • Dips
      • Derkins
      • Burpees
      • multiple rounds with running around the playground until…..
      • Horn Blows

The PAX was dripping wet from rolling in grass but also from the humid beat down that just occurred. Thanks to all the Qs for bringing it and having fun out there.

I brought up to the PAX “WHY”? Why F3 versus the many other options we have even outside of fitness and self help books. Why do we get up early and why do we do CSAUPS and why do we attend 3rdF and give away our time at various community organizations???

Pockets, Spud and Assassin all shared their Why. Thank you! I’m sure there were many more that would undoubtedly impactful.

I mentioned my why was straightforward for me. I want to continue to challenge myself physically, surround myself with like minded guys heading in the same direction and reach more guys for Sky Q and HIS purpose. I feel F3 has positively impacted my life in all 3 Fs and why would I not give it away??

See you in the GLOOM!

Cake Boss

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5

Prepare for a White Out

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YHC was called off the bench to deliver the game winning pain. There was no weinke just some ideas floating in YHC mind in what to do…not a good way to lead, Wasn’t sure if any PAX would show up as well since competing with Reborn’s Beyond workout, just knew Bonsai HC earlier in the week.

Knowing that the annual Penn State White Out is three days away, what other way to deliver some pain at the Ranch then to do some crowd favorite waves!

Mossy to student drop off at Springfield MS for COP:

Windmills, IW, merkins, squats and one other just cant remember

First wave was the elbow plan burpee wave. PAX lined up in a line in elbow plank. First PAX did 2 burpees while rest of PAX stayed in plank. Once first PAX was done, down to plan and next PAX does 2 burpees, and so on. did 3 straight rounds. If we had more PAX it would have visually looked like a wave within a stadium.

Individual Dora 1-2-3: 50 merkins, 100 LBCs, 100 squats. Between each one, run the drop off loop.

finish at the driveway behind school and lunge walk up hill to first school entrance.

Mossy to Elem School drop off/front door. 20 step ups, 5 burpees, repeat twice.

Mossy to…..playground!

Elbow Plank Pull-up wave (crowd favorite). Plank with 5 pull ups per PAX, repeat 3x’s.

Ended with big boys situps, 6″ Moroccan nightclubs (lay on back, feet 6″off ground while doing MC), 5 burpees, and 5 more pull ups.

Mossy to COT, and since we had a few minutes to spare, run around the drop off circle.

Thanks Jiffy for bringing in the back up Q, it’s always fun to Q at the Ranch due to the number of places/things you can do.

Prayers: Bonsai and M in guiding their 2.0, Trucker’s M for going back to Grad School and patience within the house, Peabody’s M’s birthday, and colleague of Truckers in Raleigh who was just diagnosed with a brain tumor.

Trucker

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Post Hurricane Florence beat down

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As with Hurricane Florence, the PAX poured into the Colosseum in anticipation of the destructive forces YHC was about to deliver.

Mossy to small teacher lot at entrance of school for COP:

Windmills (lots of great mumble chatter about starting with these from Pusher)

Imperial Walkers

Slow Squats (more mumble chatter about the irregular counts)

Elbow Plank March

Moroccan Nightclubs

Merkins

Mossy to top of hill for hill repeats towards SC 160:

run to each light post (realized there was only 3, so audible to include 2 imaginary light poles), partner up each round with a different partner to push each other

round run was 20 LBCs each

round two was 20 Squats each

round three was 20 merkins each

round four was 3 burpees each

20 Big boys sit ups before running back to COT and at each light pole do 2 burpees

Before COT complete hello dolly and heels to heaven

As i mentioned during a 10 count, PAX need to lean on their life partner or a PAX to help survive through hurricanes and rough times. Life can not be controlled, you need to let go of control and trust in the LORD to help you through the storms.

As always, an honor to lead.

Trucker

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8 men joined YHC for a muggy kettlebell event.

Warm-up

All exercises here were in cadence.

  • 25 -SSH
  • 10 Burpees in honor a latecomer
  • 15 – Imp walker
  • 15 – Hillbilly walker
  • 10 – Merkin
  • 20 – Arm circles
  • 20 – MNC
  • Mosey halfway around the lot

The Thang

Partner Dora

  • Round 1
    • 100 curls (switch arms halfway) / partner carry Bell for run for first round
    • 150 upright rows
    • 200 Calf raises
  • Round 2
    • 50 Big boy sit ups / partner NUR+jog
    • 100 American hammer / partner shuffles
    • 150 Goblet Squat / partner sprint+jog
  • Mosey back to the COT
  • Pass the Dutchy(Bell pass), several rounds
  • Finished with 10-20 burpees as time allowed.

Great push men. YHC was definitely winded. Glad to have the honor to suggest a few workouts for you fine gentlemen. I look forward to next time.

Peabody reminded us to reach out to encourage those who are injured or can’t/haven’t posted. Think of that PAX in your life who needs a call or a nudge of support.

River Rat out…

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4

High Rep Blast

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I was honored to lead these 12 Pax for a high rep kettle bell blast.

Warm Up:

We started off with a slow mosey to include High Knees, Butt Kickers, Side Shuffle, and Karoke.  From there we circled up and continued the warm up with Morrocan Night Clubs, Cherry Pickers, Small Arm Circles, Big Arm Circles, and Mountian Climbers.

Main Thing:

150 squats w upright row

200 Right Arm Shoulder Press

200 Left Arm Shoulder Press

100 Right Leg Dead Lift

100 Left Leg Dead Lift

100 Right Arm Chest Press

100 Left Arm Chest Press

100 Flutters

Annoucenments – Read your newsletter

Prayers and Praises – Prayers for those going thry mental and emotionla distress, seek help.   Continued prayers for our school leaders, kids, bus drivers, etc.   Praise for Uncle Cracker inviting Cakeboss to church many years ago.

 

 

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4

Hive: Super 21

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14 PAX arrived to a beautifully crisp August gloom.

Mosey around the parking lot, alternating with carioca, butt kickers, & high knees.

COP:

The Thang: a modified Super 21 sequence. We skipped the 21 reps of tricep extensions, but got the 21 LBCs in just under the wire (despite what Chicken Hawk’s clock might have said).

Naked Man Moleskin: Imposter Syndrome

I work as an academic and a musician. By outward measurements, I am successful (especially relative to the job market for musicians in academia at the moment…….). Yet I struggle with a few corrosively persistent  thoughts:

  • “I just got lucky”
  • “I feel like a fake”
  • “I must not fail”

This is not unique in either of my fields (or perhaps any field?). In fact, I think some of these feelings continue to drive me to improve and grow. However, when our identity or self worth becomes intertwined so heavily with what we do (see also Mammon in the lexicon), life is out of sync/rhythm.

My desire to grow and develop as a professor and musician is a passion. Unfortunately I often become confused about my relationship with my work and who I am. My goal is to know that my identity is found in my Third F relationship with Christ. No……scratch that. This is something I already “know.” My goal is to consistently exhibit the presence of mind to remember where my identity is found. That if a performance or a class goes poorly, my relationship with my M, my 2.0s, or my prayer life doesn’t have to be affected in the slightest.

Announcements:

Double D is raising money for a great cause. Let’s support him! Either with Burpees or $$.

Thanks to Tesh for the opportunity to lead and the PAX of The Fort (plus Greenspan from Winston-Salem….this HIM is “Dash Strong”) for pushing me to be better.

Band Camp dismissed.

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