Tag: Pin Up

You’re making the easy exercises suck

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5 PAX showed up on a picture perfect morning. We grabbed our bells and strolled up to the top of the pick up lane.

Circled up and immediately dropped to a plank. Peter Parker

Honeymooner/Downward Dog

Parker Peter

Imperial walkers

Sugarbug told me these next exercises I was ruining because they were the easy ones.

Held Al Gore and did morracan nightclubs and overhead claps

The Main Event:

20 KB Swings and 10 Merkins, then run a lap

20 Swings and 9 Merkins., lap. You can probably sense a pattern here. I quickly shortened the lap since the full drop off lane was a tad ambitious.

After 200 Swings and 55 Merkins, I wanted to try something that would make anyone watching the security footage question our sanity. We bunny hopped through the parking space posts like a slalom course.

Next, we lunge walked along the pillars of the drop off lane and did 20 squats at the halfway point. Continued our lunges and squats for a total of 3X. Then we bearcrawled the last half of the pillars stopping at each one for 3 CDD.

Circled up for a PAX called exercise for 5 minutes.

COT

I want to thank Polaroid for the opportunity to lead these HIM on a beat down. I feel somewhat guilty that I was able to take a nap after while the others had to go to work. One verse that has been in my head all morning is from Matthew 6:34 “Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of it’s own.”

-Wegmans

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Working on the Bum-Bum

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This was my first kettlebell Q so truth be told I googled “kettlebell circuit workout” and the bulk of the decent sites were ladies teaching how to firm up you “bum-bum’s”… Seemed like we all could use a little help in that department so I plagiarized heavily from these sites…

The disclaimer was disclaimed and we began with a short mosey around the lot with some butt kickers, high knees, side shuffles, and toy soldiers.

We circled up for warm up consisting of:

-25 Side Straddle Hops

-25 Moroccan Night Clubs

-12 Windmill

-12 Imperial Walker

-12 Hillbilly Walker

-12 Goofball (for Geronimo)

 

We mosey over to the pick-up line curb for the beginning of toning our “Bum-Bum’s”

We completed 2 circuits each consisting of 15 reps of 15 exercises with a lap around the parking lot between every 5 exercises.

-15 Kettlebell Swing

-15 Sumo Squat

-15 Lunge Pass Though (each side)

-15 Calf Raises (I actually raised this to 20 on accident but Dark Helmet kindly reminded me that I had committed to 15 earlier in the description)

-15 Split Squat (squat in a lunge position) – each side

LAP

-15 Bent Row (each side)

-15 Shoulder Press (each side)

-15 Curl (each side)

-15 Halo (each direction)

-Drive the Bus for 3 10 counts (bell extended 10 straight, 10 turned to the right, 10 turned to the left)

LAP

-15 LBC’s

-15 Flutter

-15 Hello Dolly

-15 Freddy Murcury

-15 Box Cutter

LAP

 

after about 2 cycles we mosey to COT for announcements and prayers

 

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Repeating Til We Get It Right- Groundhog Day Style

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It was an awesome day for an F3 workout! Temperature in the 40’s. Had rained, but wasn’t currently raining. AO was Nation Ford HS- great location. It was Groundhog Day (not sure if that matters or not). It was Friday and pretty importantly, I woke up this morning on the right side of the grass (The top, that would be the top side).

There had been a little hype on the tweets prior to this workout. That may have been initiated by me, but with Beyond on the other side of the Fort, I was hoping to forestall any of the PAX who might have been tempted to make it a Fartsack Friday. If I wasn’t Q, I might have been tempted to make it a Fartsack Friday. Instead, I promised some hard work, some fellowship and maybe even a message to boot.

I’ve been noticeably absent from posting at Varsity for several months. This may be especially puzzling considering Varsity is about 3/4 mile from the house. Not that I haven’t been posting on Fridays, quite to the contrary. I’ve posted nearly every Friday since September, but at the other HS in town for slinging KBs. Gotta plug here for the Hive. Come on over for a month of Fridays and see if you don’t get stronger. I know I did. Just putting it out there.

I wasn’t sure what to expect for numbers what with so many other good options. That said I filled up the war wagon with a stack of gear and planned for a few or lots of PAX. When I arrived at the AO the second thing I noticed (first, that it wasn’t raining) was that the pile of cinder blocks that have resided at this site for, quite literally years, went MIA in the last 3 days. Oh, the disappointment. So, hairburners and block drags are off the menu for this morning. I hope all the cindys find their way home…

The Thang

Mosey to the bus loop. Then repeat, to start off our theme for Groundhog day.
Circle up by the HS for a bit of the COP.
20 X GoofBalls IC
10 X Merkins IC
30 X Morrocan Nightclubs IC
Front-Back-Go drills until the Q called stop
Mosey to the back of the JROTC building where the main event would be.

In the fashion of the Bill Murray classic Groundhog Day, we did everything AMRAP style. Hopefully until we get it right. The important thing is that you keep pushing at each station.

Timer = Carry the 60 lb sandback to the bottom of the hill, around the first parking lot island and back, then everyone switches stations
1. Pull-ups -Big rubber bands available for some help.
2. Battle rope
3. 30 lb upright row
4. 2 x 30 lb dumbell thrusters
5. 40 or 50 lb KB swings
6. Jump rope
7. 2 bucket farmer carry
8. 30 lb slam ball

500 watt work light
USB speaker for the tunes

I think everyone made about 3 rounds and it was an Awesome Day!

NMM

During the beginning mosey I asked the question Phil Connors (Bill Murray) asked in the movie. “What would you do if you were stuck in one place and every day was exactly the same, and nothing that you did mattered?” While, I don’t think that any of the PAX feel exactly that way, sometimes we can feel like we aren’t having the impact that we’d like to have. I challenge all the PAX to initiate that change that will get them out of that comfort zone and give them the opportunities to have that influence that they need to have as leaders.

Geronimo! Out

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20-18s Word of the Year at The Tomahawk

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Backblast is late, but the words needed to be shared. The PAX brought forth their words for 2018 throughout the workout and shared why they picked it, and we are all there for encouragement. Continue to ask your brothers what their word is and how they are progressing. Lend an ear, hand, and offer encouragement as we will all have set backs.

We did a mosey around the school for a warmup with a COP halfway through. Once back to the parking lot we got to work with 20 reps on the right side pillars focusing on upper body and 18 on the left pillars focusing on the lower. We started on the outside and worked our way towards the center. At the center few we closed out with abs.

Thanks for the opportunity to Q Polaroid.

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Slowburn – Pain Stations +

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25 PAX gathered at slowburn for a saucy workout.  We gave a quick disclaimer and welcomed 2 FNG’s.  It wasn’t long and we headed out for a short mosey.  We circled up and I turned over the warm up to Fogarty for his V Q.

Fogarty started us off with some of the usual:

SSH
Imperial Walkers
Speedy Windmills
Peter Parkers
Mtn. Climbers
Merkins
Moroccan night clubs
2 double merkin burpees (where’d that come from?)

Fogarty turned it back over to YHC for another Mosey. I gave a shout out to Quickbooks for his intro that he did a couple of weeks back and I tried to do the same giving a little background on YHC. I’ll spare you all the details. Dark Helmet was observant to realize that my years of marriage did match up to how old my son is. That dude’s sharp! I closed out the intro with Romans 5:4. Look it up, it’s a solid verse on building character.

On that note we moseyed to the back of Lowes for some chalk scribble that was planned for the PAX.

We broke into two groups with 3 stations. Each group started on either far end would do an exercise and sprint to the middle station do an exercise and then return back to their starting point for the next exercise. Instructions seems easier that the PAX wrestled with, but they quickly got the hang of it. Here are the pain stations:

Station 1:
Merkins
Shoulder Taps
CDD’s
Mtn. Climbers

Middle Station:
Calf Raises
Squats
Lunges
Donkey Kicks

Station 3:
Leg Raises
LBC’s
Hello Dollies
Flutters

Round 1 15 of exercise run to the middle and then back for the next exercise until all 4 exercises are complete then run to the opposite Station. Do the same thing 15 of each run to the middle. When finisished with 1 and 3 then rinse and repeat with 10 of each exercise. This took us right up to time.

Jailbreak back to COT. Welcome to the fold Moab and Jake Brake FNG’s.

Thanks for the opportunity to serve!

Bass-o Out. <><

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No Rain At The Ballroom

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I awoke to the sound of raindrops outside my window and mumbled a bit and got after it and I’m thankful eight other brothers decided to do the same.

This morning was pretty simple but it resulted in a bit of complaining, but I won’t talk about Destiny yet.

After your typical COP we ran a double circuit as follows:

Circuit 1 – 10 bombjacks in the middle, 10 merkins at one end and 10 squats at the other end of the parking lot.  Repeat until you’ve completed ten sets.

Circuit 2 – 10 SSH’s instead of bombjacks but otherwise the same thang.

We completed those two circuits and made our way to the wall for some people’s chair and arm raises.  There was much rejoicing.

We stretched a little, worked our core a bit and then it was time!

Thanks Short Sale for the opportunity to lead at The Ballroom for the first time.   I think the rain scared away people but it didn’t even rain at all the whole time we worked.

Destiny mentioned a 5k coming up and there were a few other announcements.  Shout out what I forgot.

Strong work brothers.  Have a great week.

DT out.

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BackBlast from Tomahawk – 11-13-17

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10 men joined YHC this Monday morning in the gloom to kick of a fantastic week.

Mosey to the back of the school

Warmup

  • 25 side straddle hops
  • 5 burpees OYO
  • 10 4 count windmills
  • 5 burpees OYO
  • 10 4 count merkins
  • 5 burpees OYO
  • 20 4 count mountain climbers
  • 5 burpees OYO

Mosey back to the front of the school and grab your bells

Line up at the top of the parking lot

The Thang:

  • 10 4 count goblin squats
  • 10 4 count KB merkins, switch arms, 10 4 count KB merkins
  • 15 4 count flutters (KB over chest)
  • Run to bottom of parking lot, 5 burpees OYO, run back to top
  • 10 4 count lunges, switch legs, 10 4 count lunges
  • 10 4 count diamond merkins
  • 10 4 count LBC (KBs on chest)
  • Run to bottom of parking lot, 5 burpees OYO, run back to top
  • 10 4 count side lunges, switch legs, 10 4 count side lunges
  • 10 4 count wide arm merkins
  • protractor in cadence w/ KB over chest
  • Run to bottom of parking lot, 5 burpees OYO, run back to top
  • 10 clean & press, switch arms, 10 clean & press
  • 20 4 count Freddie Mercury
  • Run to bottom of parking lot, 5 burpees OYO, run back to top
  • 10 4 count goblin squats
  • 10 4 count KB merkins, switch arms, 10 4 count KB merkins
  • 15 4 count flutters (KB over chest)
  • Run to bottom of parking lot, 5 burpees OYO, run back to top
  • 5 4 count lunges, switch legs, 5 4 count lunges
  • 10 4 count diamond merkins
  • 10 4 count LBC (KBs on chest)
  • Run to bottom of parking lot, 5 burpees OYO, run back to top
  • 5 4 count side lunges, switch legs, 5 4 count side lunges
  • 10 4 count wide arm merkins
  • protractor in cadence w/ KB over chest
  • Run to bottom of parking lot, 5 burpees OYO, run back to top
  • Run to bottom of parking lot, 5 burpees OYO, run back to top
  • Captain Thor up to 5×20

COT

Announcements:

  • Turkey drive for Paradise – bring turkeys on the 18th
  • Christmas party on the 1st
  • Turkey Day Convergence

Prayers/Praises:

Today, we went around the circle with a praises to focus on how grateful we are for what we’ve been given.

Great time, today. Thanks for the opportunity, Sauerkraut!

Ginsu

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sauerkrautless Tomahawk

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Conditions were cool and clear and 55 degrees

Disclaimer was missed…Q forgot his watch…felt out of sorts…

Started with a COP warmup-o-rama…scratch that…

We did a series of exercises to loosen my back up back and forth across the parking lot

Weave in a bunch of kettlebell exercises throughout

ABLAB and stretches until 0602

COT/Prayer or Praise/BOM

NMM

I got home after waking myself up in strong F3 fashion to see the tragic news in Las Vegas…seems like just a waste…and how quickly a day and your outlook can change, reminds me that the devil is always playing his game, God is always smarter for He is the Creator and the devil is a creature…but give the devil his due because he knows how to divide us…with anthems, race, pride, gun control, and mostly our lack of faith in a true God….

#TAP

AYE!

CSPAN

 

 

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Why you wanna give me a run-around?

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24 PAX gave me a run-around Thursday morning at Footloose.  Tuesday, I made it very clear to both PAX that were listening that Thursday, we would be running … a lot.

I rolled in with 3 minutes to spare, thanks too  … who cares, the Weinke was laminated, and I was loaded for bear.

1 FNG to welcome, a little mumbling, a disclaimer and we were off …

The thang:

Mosey around the main lot, then out to the road, down the hill and a tricky left before the big hill to the big church lot.

Line up for dynamic warm up
Squat walkers
Knee ups
Toy soldier
Windmill walkers
Bear crawl
Patrick Swayze (karaoke L&R, powerskip, backwards run arms out)
Inch Worm
Jonah Hill (3 broad jumps, 3 merkins x 7)

Mosey to the lot across the street, circle-up (ish)
IC: CDDx10, Travoltax10, Squatx10, 2 burpees OYO
Mosey up the stairs to the First Baptist back lot, spot #1
IC: LBCsx10, MNCx10, Monkey Humpersx10, 2 burpees OYO
Mosey around lot a bit to spot #2
IC: Flutterx10, Bombjackx10, Dying Cockroachx10, 2 burpees OYO
Mosey around the lot a bit to spot #3 near grass
IC: Hello Dollyx10 (shout out to Hef), Scorpion DD, KneeTar Jaix10, 2 burpees OYO
Mosey out the front to the church lot across form the fire station
IC: Rosalitax10, Merkinx10, Hillbilly Walkerx10, 2 burpees OYO
Mosey to small lot across from Hardees
IC: Freddiex10, Mahktar Jaix10, Calf Raisex10, 2 burpees OYO
Mosey … Down on Mainstreet … Down on Mainstreeeeeet to the courthouse lot around the corner
IC: Shoulder Tapsx10, Overhead Clapsx60, Imp Walkerx10, 2 burpees OYO
Mosey all the way back to where we started in the large church lot, lots of love and mumble chatter here since we went by what everyone thought was COT, but I saw 6 minutes left …
IC: Russian Twistsx10, Plank Jacksx10, SSHx10, no burpees this time

Back to COT

The skinny on this one was that we kept moving, nothing harsh, I didn’t have to carry Dark Helmet up 40 flights of stairs with a cinder block on each wrist (or whatever he makes you do), 10 counts were walking 10 counts, on your 6, on your feet, in a plank, on your feet. No rest, 45 minutes of exercise.

Welcome FNG Popper, EH’ed by a friend in F3 Columbia

Looks like we made it,

Barry Manilow

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Lead, follow or move that Kettle Bell out of the way

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A beautiful morning gloom dawned on The Armory where the Pax came to pick up heavy things and put them back down again. Cars kept coming and the numbers kept growing as YHC barked out the 2 minute warning. Just as the fun was about to commence, what do our eyes spy, but an FNG! And he basically EH’ed himself after a buddy from the ATL told him about F3. Impresssive indeed. Thus, a full disclaimer (well as close as YHC could get) was offered. And away we go-mosey around the parking lot with some Butt Kickers, High Knees and Soccer Hips thrown in.

COP: (all IC): Windmills * 10, SSH*15, IW*15, MNC*20, Merkins *10, Plank-O-Rama

The Thang:

Mosey with KB to the seat wall in front of the church.

  • 20 Upright Rows & 20 Skull Crushers. Then Take a lap around the lot- Rinse & Repeat 3 times
  • 20 Figure 8’s & 20 Around The Worlds. Then Take a lap around the lot- Rinse & Repeat 2 times
  • 20 KB Swings & 20 Goblet Squats. Then Take a lap around the lot- Rinse & Repeat 2 times

Partner Up (size does NOT matter) for some modified DORA:

  • 100 step ups- P1 starts exercise while Partner 2 bear crawls to top of church stairs and runs back, flapjack
  • 100 dips- P1 starts exercise while Partner 2 bear crawls to top of church stairs and runs back, flapjack
  • Never got to 200 LBCs with this large group.
  • Had to leave time for the TESH favorite- PASS THE DUTCHIE, 1 round to the right, 1 to the left.  Note to self-if you are in the circle with Tesh, switch circles. That 40 lb KB will make you want to cry.

Mosey to COT. Prayers for marriages, our leaders and our community. BE THE LEADER YOU WERE CALLED TO BE. Event if that means you have to get out of your comfort zone. F3 can be a High Challenge proposition but will bring High Rewards.

Thanks Assassin for the opportunity. Great effort by all this morning and great “picking up” of the six. It was a pleasure.

Short Sale out.

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