Tag: Pin Up

Return to The Tomahawk

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Always enjoy being asked to Q a workout, especially The Tomahawk.  It’s been a little while since I’ve Q’d there since I’ve been logging a bunch of miles for the #1000in2019 challenge.  My last workout there ended up being a discussion of my “best of” workout memories.  So, with this workout coming up, I wanted it to be one for the memory book.  Unfortunately, other priorities didn’t agree and I found myself last Wednesday morning with a impromtQ on my hands.

There I was standing by my lonesome in the gloom, questioning once again my decision of a pre-run.  Polaroid did not disappoint and provided someone to keep me honest and run, rather than catch a few extra zzz’s in the car.

The PAX rolled in and after the disclaimer we were off on a mosey around the parking lot, with some karaoke, toy soldiers, and dynamic stretching mixed in. We circled up for warm-ups and completed SSH, hillbilly walkers, seal jacks, mountain climbers, and cross cross jacks.

Mosey back to the pick up the bells for the Thang!  Mosey around the school, stopping at various locations for a veritable smorgasbord of pain…squats, wall sits/curls, lunge walks with pass through, swing crunches with Merkins, suicides, follow-the-leader through the pillars and around the basketball court, bear crawl with the bell, squat/curl/press, monkey humpers, flutter kicks with press, lawnmower pulls, overhead press, overhead tricep extensions, LBCs, and possibly a little bit more.

We ended back at the front of the school with a reverse pyramid of burpees (5…4…3…2…discussion of acceleration and doing so by getting outside of each of our own comfort zones…5 burpees)

Count-o-Rama, Name-o-Rama, announcements, prayers/praise, COT

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What State Is This Tomahawk?

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A few weeks back, I agreed to Q at the old Tomahawk and somehow I agreed to Q at Mint Hill on the same day, but as I never got confirmation from my brothers in Mint Hill, Tomahawk won the day.

I’ve learned to keep things simple but simple doesn’t mean the workout will be easy.  We took a stab at the old ladder methodology with kettlebells and it went something like this:

COP – Typical warmup thang.

The ladder goes like this:

20 – Swings
20 – Goblet Squats
20 – Merkins
20 – Tricep Extensions
20 – LBC’s
20 – Curls
20 – Skull Crushers
20 – Calf Raises
20 – American Hammer
* Run a lap after each round.

Once round one is complete, step up to 25 reps and then 30 with each repeat.

Mutiny was in the Pax eyes, so we didn’t get to try out round four and after a bit of broga and stretching we called it a day.

Thanks for the opportunity 3D and Polaroid to lead.

Great job 3D stepping up to be sight Q at Tomahawk.

Make today a great day and make the world a better place because you’re in it.

DT out.

 

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Smokey VQ

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“Final 4” NCAA theme workout to work 4 muscle groups.  Freezing 32 degrees, but we got warm fast!

Tomahawk (Kettle Bell)

 

Warmup: (10 minutes)

  • Side-straddle Hops (25)
  • Windmill (25)
  • Low Slow Squats
  • Moroccan Nightclub
  • Cherry Pickers
  • Jog around the parking lot

Exercise: (35 minutes)

  • LEGS
    • Lunge (1 min) Exercise group A
    • Squats (1 min) Exercise group A
    • Run to the end of the parking lot!
    • Calf Raises (1 Min) Exercise group B
    • Sumo Squat (1 Min) Exercise group B
    • Run to the end of the parking lot!
  • ARMS
    • Curls L (1 min) Exercise group A
    • Curls R (1 min) Exercise group A
    • Run to the end of the parking lot!
    • Skull Crushers (1 Min) Exercise group B
    • Chest Press (1 Min) Exercise group B
    • Run to the end of the parking lot!
  • CORE
    • Big Boy Sit-ups (1 min) Exercise group A
    • Flutters (1 min) Exercise group A
    • Run to the end of the parking lot!
    • Freddy Merc (1 min) Exercise group B
    • Box Cutters (1 min) Exercise group B
    • Run to the end of the parking lot!
  • BACK
    • Kettle Bell Swings (1 min) Exercise group A
    • Upright Row (1 min) Exercise group A
    • Run to the end of the parking lot!
    • Bent over Rows L (1 min) Exercise group B
    • Bent Over Rowes R (1 min) Exercise group B
    • Run to the end of the parking lot!

 

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13 at Footloose

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Good group at Footloose this morning. Got some burpees in and a few good stretches. Ran over to Church of God and found the stairs where we spent a good amount of time looking them over and examining the exterior of their fellowship center a few times. Got a good mile or so in this morning, for a Moderate group.

Spoke for a minute about finding Joy in the Christmas season. I heard Gekko’s sermon and it hit me hard that if we don’t have Joy at Christmas, when we observe the birth of our Savior, then we need to “get right.” I am HAPPY to talk to anyone who is struggling with this. The vulnerablity of the PAX at COT and BOM is an important part of F3, and why we are here.

 

Assassin

 

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Tomahawk – Metal that Beavis and Butthead would be proud of!!

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We had 6 PAC and YHC at Tomahawk for a gloomy morning but we did not let it dampen our mood. We cranked the Viking Metal (look it up, it exists) and kicked the day off right!

Slow mosey around parking lot

  • Shuffles
  • High Knees
  • Butt Kickers
  • Lunge Walks
  • Side Lunges
  • Mosey some more
  • Imperial Wakers
  • Hill Billy Walkers
  • Mosey
  • Bear Crawl
  • Squats
  • Bear Crawl
  • Moroccan Night Club
  • Bear Crawl
  • Squats

Grab Bells as get in Car Pool Line by school

  • Do exercise and then run 40yard, backward run back

R/L Curl
Concentration curl
Tri extention
Skull crushers
R/L Curl

  • Do exercise and then bear crawl 20 yards

KB Swing
Shoulder press
Upright row
Bent row
Lat raises

  • Do exercise and then run to wall and do 15 dips, run back

Lunge
Squat
Right leg
Squat figure 8
Left leg

  • Do exercise and then 5 pull ups on pillars

Flutter kick
Russian twist
V up
Hello dolly

The music was jamming and the men were working hard. Lots of encouragement and fellowship as well. Spoke about vulnerability and how it makes it grow and get stronger like building muscle. Men like to be private and just fix things, but sometimes that little bit of vulnerability and humility can be the answer to some trials and storms in our lives. Open up to your Shield-lock or Whetstone and grow from it!

Prayers for Punch-list awaiting new baby and Polaroid’s wife on career moves and Pinup on career decisions.

Humble and Honored men and KEEP ROCKIN!!

Cake Boss!!

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Reunion Tour @ The Tomahawk

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If we go back to Summer 2017… I was EH’d to The Tomahawk by Dark Helmet and Bird Cage. It happened while helping Sharknado move in just down the street. My interest was peaked, so I gave it a try. It was awesome, but it was PAINFUL. CSPAN brought it heavy and it was in that moment I knew F3 was legit. What had me most aghast was the fact that guys two decades older than I were lapping me in a work out that I deemed “up my alley.” On top of that, these men had a bond I haven’t had since moving to the area, and they do their best to follow God. I wanted to be hooked, but work was just too much at the time to HC to F3. Also… Skate or Die was there too.

Fast forward to Summer 2018, I changed positions in my company and was excited to join my now brothers in the gloom. Been posting a bunch, and am super happy to be a part of this high impact community. Polaroid offered me the opportunity to lead at my original AO, and I couldn’t turn it down. Additionally… what other AO has loud music every week?! 

I was just finishing prep of the AO when J Cruise pulled up in his vintage Land Cruiser. I’m sure that thing looks awfully nice in the sunlight. Kielbasa and Skate or Die right behind him. The clock struck 5:15, and I said the disclaimer. We took a short mosey while Pin Up and Small World rolled in. Then we circled up.

COP

Tappy Taps x 10 (These may be a regularly occurring thing… be warned.)

Plank

Shoulder Taps x 10

Parker Peters x 10

SSH x 25

Al Gore Night Clubs x 20

Groucho Walks x 10

Heart rates were up, so we headed toward the main entrance to partake of the Octagon! I had nine workouts, eight surrounding one. The plan was to start at random locations, and once you complete your station you rotate counterclockwise. After each outer workout you would cycle to the middle for something that my shoulders are now feeling much more than I did this morning… figure 8’s with the kettlebell between your legs. Woof.

Figure 8 x 30

Solo Tesh x 3 Each Arm (this, too, should also be a thing)

Figure 8 x 30

Goblet Squats x 30

Figure 8 x 30

Skull Crushers x 20

Figure 8 x 30

Lunge Walks x 15 each leg, holding weight in one arm out and back

Figure 8 x 30

Bent Over Rows x 15 each arm

Figure 8 x 30

KB Swing x 20

Figure 8 x 30

Curls x 20

Figure 8 x 30

Calf Raises x 50

Figure 8 x 30

Repeat as Time Permits

We made it about 1.4 times around.

Mosey to wall

People’s Chair w/ Pass the Dutchie – down and back four times x 2 with the heaviest weight of the day. 

Mary

Crunchy Frog x 11

Flutter w/Weight x 20

Hello Dolly’s w/Weight x 20

LBC’s x 30

Plank until time was up

I asked the men what they liked most about F3 while we planked, and got some good answers.

Accountability

Accountability

Misery

Its the closest thing to my military experience

The leadership cultivation and how it drives men ahead

Honestly, (aside from the military experience) I aligned with each answer. This community and these HIM continue to inspire me. 

Headed back to COT. Counted off six PAX for an Eminem and Toby MAC filled morning of fun. Thanks to Small World for bringing the tunes.

Announcements – 

Fast5 coming October 27. Plenty of chatter on Twitter regarding the details. 

Ragnar this weekend! 

Prayers and Praises –

Pray for our brothers on IR

Pray for F3Alpha for their loss of Darth Visor yesterday morning

EDIT: Pray for Sharknado’s family – his M’s father was Darth Visor

Both of these losses were sudden and unexpected, so keep that in your mind as you go throughout your day/week. We are but a breath. 

Pray for Fort Mill and the school district as the Zoning decision is made. Pray for cool heads on all sides and the best decision to be made.

Thank you Polaroid for the opportunity to lead. It was fun running Q at the AO where I first posted. Looking forward to next time. 

Punch List out.

 

IMG_7683

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A not So slow Burn

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There was perfect weather for 29 PAX that came out for YHC third Q. I wasn’t feeling extremely confident because my first two attempts at Qing were less than stellar and this was a large turnout. After spending some quality time earlier this week coming up with what I thought would be a not-so-moderate workout I took a deep breath, said a little prayer and got busy.

The Thang

We started promptly at 5:15 with a welcome to my first FNG, the disclaimer and then we moseyed down the hill to the parking lot across from Lowe’s for some stretching.

COP:

Broga (toe touches, elbow lifts, leg stretches)

Hillbilly walkers x 25

Cherry pickers x 15

Windmills x 15

Moroccan night clubs x 25

Side straddle hops x 25

Burpees x 5

After the warmup was done we moseyed to the parking lot behind Lowe’s where the real fun began. We partnered up and started with a round of Dora 1-2-3s.

Parking lot runs and….

100 Merkins

200 LBCs

300 Overhead claps

We threw in an extra parking lot run for good luck and knocked out another 5 burpees before moseying to the parking lot in front of Empire Pizza.

COP:

Imperial walkers x 20

Low slow squats x 25

Hello dollies x 25

Burpees x 5

Moseyed back for CoT and had a little time to fit in 25 American hammers, 20 monkey humpers and more broga before calling it quits.

CoT:

Count-o-rama

Name-o-rama

FNG – My coworker and good friend, Gary Del Toro, was welcomed and almost immediately dubbed “Strawberry” because of the Mets t-shirt he was wearing. Later in the morning at work he said he really enjoyed meeting everyone and definitely planned on coming back.

Announcements

Praises and Prayer Requests

It was a great group of HIMs that definitely made me stronger mentally and physically, I hope I returned the favor. Thanks Smithers for the chance to lead!!

Barney Fife

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Carport Broga at Footloose

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We had 16 pax brave the weather which ended up not being an issue.  After a brief intro and disclaimer we took a short mosey to the first carport at church #1.  Broga was the warmup for our first stop.  The pax was introduced to cat call and pigeon stretches.  Another mosey on to the second carport behind FBC.  We continued broga with some more leg stretches and arm stretches.  Mulble chatter was becoming an issue so I threw in set of burpees.  It got quiet quick.  Mosey to our next stop at the upper parking lot of  COG.  A couple of more warmup sets with merkins and peter parkers.  Finished up the broga with some upward dogs and walked the dog.  More burpees then our final mosey to the meat and potatoes.

Before diving in pax got a short switzer on #getinthegame.  Referred back to the invergence and the service opportunities with CAH, paradise GFit and reading opportunities.  Find out your spiritual gifts and put them into action.

On to the main event.  A couple of rounds of 1/2 parking lot of toy soldiers, knee grabs and lunges then run the other have of lot and back.  I asked pin up if he cracked a sweat yet.  He said no.  Wrong answer.  Ran the whole lot that time up and back.  Not much chatter after that.

We did a pax choice DORA. 100 Merkins, 200 Moroccan night clubs, 300 LBC’s and 400 squats.  The Pax partnered up and alternated run across parking lot while partner worked on exercise.  By the time we got to the squats we had to call an Omaha.  Ended up doing 200 squats and 200 monkey humpers.  More burpees in there somewhere.

Mosey back to COT for a little mary and wrapped up the burpees. Ended up with 33 in total.

Thanks Beacon for the opportunity.  Always a good group at Footloose!

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Tomahawk 2018.38

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So today I had the privilege to Q at Tomahawk.  After driving what seemed like a time i could have squeezed in a Lord of the Rings movie, I finally made it out to Doby’s Bridge Elementary.  I’ll make the backblast short and sweet.

There was a warmup that consisted of the usual suspects:  SSH, Windmills, Merkins, Peter Parkers…

The THANG consisted of three parts

Lunge walk with bell pass through.  Lunge steps not in cadence but on my “Step!” and sprint when I say “Go!”  This was broken up by burpees (everything was broken up by a few burpees), KB swings x20 and snatches x5 each arm.

Next was a DORA but one runs with your partners and your own bell to the end of the parking lot and back.  Exercises were 100 Merkins, 100 LBCs, 100 squats

Last (I think) was mobility.  Wide sumo squat and hold, left, right.  Then work it out with a low slow quat in cadence.   Superman hold to an overhead clap for shoulder mobility.  Then work it out with some plank work: merkins, shoulder taps, 1 arm holds, 6 inches, mountain climbers.

Finish it with a few minutes of mary.  Flutters with bell, protractor with bell, LBCs with bell.

BTW… that some nice new blacktop.

 

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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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