4×4 Fun

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.

Thanks to Jekyll for the opportunity!
-Mainframe

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#LacesIn. 0515. It Pays To Be A Winner.

We played a little bit of “It pays to be a winner” this AM at Laces In in honor of GoRuck Team Selection which starts today.
If you aren’t familiar, this is a common phrase spoken in Selection, and it’s a great tool they use to get into guys heads to make guys feel pressure and push themselves.

Here’s what it looked like… The Thang:

We moseyed to the back parking lot behind the baseball field (the Band Practice Lot) for a little warm up. Some Mountain Climbers, Windmills, SSH… the usual fare.

Then we moseyed to the front of the school for some CDDs, lunges, and flutters. Spiderman made a comment at one point about losing guys because of the pace. I thought about that… With a crowd as large as we had this am, I wanted to get a sense of where their heads were. Who’s pushing, who’s trailing, who’s struggling…? Am I struggling? Am I trailing? Can anyone even really know these things…?

Anyhow, then we moseyed back the lot from whence we had just come, where we began every Pax’s favorite game show: “It Pays to Be a Winner” (at this point, the Pax didn’t know we were playing). We lined up at one end of the lot and got underway.

Round 1: Bear Crawl to the other end. Alchemy won this round. Because he’s 17. And quite fit. Since he won, he got to choose the method by which we traveled back to the other end. He chose Bear Crawl. He was disqualified from choosing anymore. Because he’s 17. And quite fit.

Round 2. Bear Crawl to the other end. Alchemy won again. Shock. So his prize was that he got to pick who chose the next method. He chose Moab. I don’t remember what he chose, but it was no fun.

We continued to play a few more rounds with Pax choosing sprints, Bernie Sanders (Nur, Backwards Run, whatever you want to call it), Power Skips, and finally Broad Jumps. J-WOW won that round and so he got to set the pace back to the bottom of the hill by the stadium (the driveway in). We made a stop at one point to let everyone catch up and did an exercise there… No recollection what it was… anyway, we finished our mosey to the bottom of the hill and partnered up. SIZE ALWAYS MATTERS. #TWSS

Bonsai won the sprint to the bottom of the hill, despite my best efforts to cheat, and so he picked the partner method of travel to the top of the hill. He chose wheelbarrow. Because he hates happiness. Funhouse and Jekyll tried to cheat to get ahead and despite my best efforts to pull them back and make it “fair” (which meant making them go back to the start so I could cheat instead), they still won. So we moseyed back to the bottom of the hill and since they were the winners, they chose the method of travel to the top of the hill. They chose Partner Carries. Because they hate Bonsai.

The winners this time were the come from behind, dark horse team of Zima and Dirty Harry. Turns out Harry runs faster under weight. Which confirms our suspicion that he’s not actually from this planet. One more trip up running backwards and that was pretty much it for us…

The party bus came, saw, and spread the love…

-DH

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Block Party Beat Down

I was excited to Q Block Party after the co-Q at The Fort on Sat.  I arrived early and saw 7 runners take off at 5:00 sharp with Bird Cage leading the way down the back trail.  Cars began to file in and the cars kept coming.  I wasn’t expecting a large crowd and then I heard that CSPAN was still in town and was coming to Block Party so I knew there would be a big and rowdy crowd on hand.

Once we hit 5:15, no FNG’s were present so a short disclaimer and off we moseyed.  Since the park has several obstacles littering the grass from the festival, I was going outside of the park.  We moseyed to the first parking lot up front and circled up.

  • Imperial Walkers
  • SSH
  • Arm circles front and back
  • arm stretch across body
  • mountain climber
  • slow merkin – 3 count down, 3 count hold, 3 count up

Mosey over to the sidewalk and wall near Springs Global.  3 exercises , 3 sets, decreasing reps each set.

  • Dips – Reps –  25/20/15
  • Derkins –         20/15/10
  • Step-UPS –     30/20/10

Mosey to the big hill and meet at the top parking lot.  3 excercises, 15 reps each, then run to bottom of the hill and come back up the hill backwards.

  • Squats/Monkey Humpers/Calf Raises
  • Slow Merkin/MNN/O/H Clap
  • Flutter/ Big Boy Sit-up/Hello Dolly

Mosey back to the sidewalk and wall where we started and do one more set of  dips and derkins 20 & 15.  Mosey back to the park. Since we had a few minutes left I decided to take a lap around the park on the path for an added bonus.  We ended back at the parking lot for set of LBC’s.

This was a great morning and I enjoyed the chatter and hard work.  Through the Q Source, I have been motivated to look for ways to continue to accelerate  in all areas.  I shared with the group that I have been successful in accelerating in King, Queen and Jester control, but the last 4 weeks the QSource was focused on Faith.  I was convicted that I am not accelerating in study and recognize the need to have my shield locks there to hold me accountable and provide the push I need.  I asked everyone to think of where they need to accelerate and who are they going to have beside them to hold them accountable.

Thanks Esso for the opportunity to Q and lead the Pax.

Rebel

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Grace & Freedom

We had a 8 Pax post at the Colosseum today for a high impact workout. There were 3 respectables among us (Rebel, Bassomatic and Asphalt). They posted strong, ran hard and made us hustle to keep up with them. Straight Up met us after his pre-run and he was ready to bring it. Shout out to Fogerty for blessing me with this opportunity Q.

The Thang

Mosey to the back parking lot

COP: SSH (10x), IW (10x), HBW (20x), Sumo Squats (15x), Merkins (20x), MCs (15x), WMs (15x)

Mosey to the basketball courts and partner up.

Dora (100 Merkins, 200 LBCs, 300 Squats).

Mosey to the front of the school.

Partner Wheel Barrels to each side of the parking lot (2x), Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)     

Mosey to the bus loop for catch me if you can for 2 laps and 2 burpees at each exchange.

Mosey to the next parking lot.

Moleskin:

We are so blessed by God’s grace that sometimes we take it for granted. He sends angels before us to protect us on a daily. For example, do we stop and thank Him for daily traveling grace and a safe commute to and from our workplace? We should.

Shame is the opposite of His grace. Forgive yourself for your mistakes and flaws. Don’t strive for perfection. Instead, commit to making a perfect effort. That’s all anyone can ask of you.

Forgive others. Giving grace to others ensure your freedom. Freedom comes from not holding on to grudges. Be free.

Peace,

Deacon

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6 years, God only knows where I might have been….

6 years ago YHC rang the bell for the first time with a handful of rag tag HIM’s. There were 3 workouts, total, in The Fort. A lot has changed!  YHC was blessed enough to be able to come to Block Party and Q on a day that has changed my life.  32 other PAX joined YHC in the gloom for some fun for Day 20 for Ass Kickn’ April Y2!

The Thang:

Long loop around WEP

COP

SSH X 50, Squats X 25, IW X 20, Mountain Climbers X 25, Plank Jacks X 25, Slow Sumo Squats X 25, 6 count Burpees w/ hand clap X 10, SSH X 10 – Mosey to playground

DORA 1-2-3

Partner up, 100 Merkins, 200 Squats, 300 LBCs. Go.

Huddle Up

Got the PAX together to briefly talk about what F3 has done for me.  I had initially thought that F3 would always be a physical challenge, and it is, but I would never have guessed how much the 2nd and 3rd F’s would come into play.  Having 32 other men show up at 0515 to work out under my lead, shows exactly what F3 is all about.  Supporting your F3 brother celebrate a special, life changing day by doing burpees and dodging fire ants.  The 1st F is the magnet, always pulling you in.  The 2nd F is the glue, keeping you connected and active.  The 3rd F is the dynamite, serving others, putting yourself 3rd and sharing this crazy thing F3 to all men around you. Off to the hill for Jacob’s Ladder.

Jacob’s Ladder – 8’s – 1 Burpee at top and 7 Bomb Jacks at Bottom. Add, subtract, flippy flop, you know the drill.

Off to COT, but lets do some more while we count down to 0600.  30 seconds of Mountain Climbers, Plank, burpees….. Saved by the Bell. Done.

Great Tuesday morning.  So humbled and blessed with the HUGE turnout this morning.  I couldn’t be more excited about being a part of F3!

FunHouse

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10 at the hive for a Go Ruck inspired Kettle Bell workout

Warm-up began with:

  • Short mosey
  • SSH
  • Moroccan Nightclubs
  • Hillbilly Walkers
  • Imperial Walkers
  • Windmills.

We then moved to the side of the parking lot to complete the body of the workout

10 sets of:

  • Suitcase carry of bell to far end of parking lot and back AFAP (switch hands at far end) *Tesh estimated this to be 80 yards each way.. Far more than the 50 that I had intended…
  • Once back 10 Goblet Squats and 10 Swings then repeat
  • Final 5 sets had 10 Lunges, 10 Plank Pass Through, and 10 Overhead Press added to reps due to mumble about how easy the back-blast would be to write

Finished at exactly 6:00… Just like I had planned…

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Fishing with Bass-oh-Matic

Celebrating Bass-o-Matic Birthday! 10 HIM came to the Ballroom for a cool 45 degree morning workout and a chance to get better.  No FNG’s, Disclaimer, and a question to all the Pax, Are you accelerating ???

Time to Mosey!  

Circle up for the most important 10 mins of the morning :  The Warm-up! (avoid injury)

SSH x 15, Moroccan NightClubs X 10, Imperial Walkers X 15, Merkins, X 10, LBC’s X 10,  Windmills X 10, Cherry Pickers X 10,  Hamstring Stretch (Right over Left)  – (Left over Right) Touch your Toes, HillBilly Walkers X 10, 2 Flying Squirrels  – Warm up Complete – Time to Mosey!

Start with some DORA  – Partner up! :  100 Bobby Hurley’s  ( Partner Plank ) X 20 :  200 Dips ( Partner takes a lap ) : 300 Step ups (Partner take a lap)  – modified to 200 Step ups.

Time to Mosey around the school to the Wall !  Pax immediately took their spots on the wall without hesitating, but the Q had to explain the Red Chair sitting empty.   Circled up the PAX for a quick Happy Birthday Bass-O-Matic salute, and explanation of the Red Chair that was RESERVED for the Birthday Guest!    Bass-O-Matic took his spot on the throne, Pax took their spot on the Wall for the standard Wall Sit with one Pax jumping out of line to complete an exercise that was instructed by Bass-O-Matic.  That’s right, the Q had been turned over to Bass who had full discretion for the reps and the exercise to be completed by the PAX jumping out of line.  We worked our way down the line with a big grin worn by Bass-o-Matic,  as he relaxed in the chair.  Recover!  Rinse and Repeat with Bass in full control of the Pax, but this round he completed the exercise he called out,  side by side with each Pax!  (Impressive!! – HIM)

Recover: Time to take a minute to Revisit the “Theme of the Month – “Being Still”  :  Time to Organize Personal Priorities,  What are your Strengths and Weaknesses, What Can YOU contribute, How can you become an Encouragement and Helper rather then a drag or disappointment. Being Still is an opportunity to see who “we” really are!  “Being Still” gives you the time and privilege of knowing who GOD really is……..YOU can lean on him, He can take away your  burdens, He can provide STABILITY in your life!  Offer God the gift of Stillness in times of Quietness!  Aye!

Time to Mosey!  We made our way up to the front of the school where 4 of the Light poles had cardboard signs beneath them…..words of encouragement!  We circled up at the first light pole and completed the words of encouragement with each Pax taking the lead for an IN-CADENCE workout.  We completed the set of 3 exercises at each of the 4 Light Poles before heading back to COT with 1 minute to spare:

1st Lightpole : Flutters x 15, LBC’s x 15, Shoulder Taps x 15

2nd Lightpole : Merkins x 15, Man Climbers x 15, Wide Arm Merkins x 15

3rd Lightpole  Low Slow Squats x 15, Sumo Squats x 15, Lunges x 15

4th Lightpole : SSH x 15, PlankJack x 15, and finally BombJacks (OYO X 15)

COT:  Reminder about Mental Health conversations and awareness!  Q Source, Prayers and Praises: Closed out.

Blessed for the Opportunity to “Q”  – Blessed for F3 and association with HIM!

 

 

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The Art of Merkin Cadence…

What is more difficult than doing 20 merkins first thing in the morning? Trying to do 20 merkins first thing in the morning in cadence and remembering to breathe! I was doing well until I hit merkin #11 and it was downhill from there. I got to 19 and decided that breathing was more important than following my weinke to a T.  After catching my breath and drastically cutting down on my already small warm-up, I decided to go ahead and mozy over to the band parking lot to begin our workout. Here’s how it went down…

The Thang:

William Wallace #1

PAX breaks up into even groups, dispersing to four corners with radio in the middle playing 90″s grunge. (make sure you know exactly how to do the routine so that explanations come easy!) While each person holds a plank, one group member does a bear crawl to the center for 20 triceps merkins and then run back to the group. Each man does each exercise once. Next is 20 big boy sit-ups, 20 LBC’s, and 20 squats. That is a long plank hold!

We then took a quick break to talk about something that was weighing on my mind so I thought I would share with PAX. From time to time I get a feeling that I should reach out to a certain person and it will nag at me until I finally give that person a call or have some quality face-to-face time with them. I feel like it is God telling me that that person needs me for some reason. I encouraged the PAX to not let this feeling pass you by and to reach out to someone if they’ve been on your mind.

William Wallace #2

Instead of holding plank, PAX stayed in Al Gore position throughout.

Bear crawl to center for 20 wide arm merkins, 20 LBC’s, 20 big boy sit-ups, and 20 calf raises.

on to the last portion of our routine…

Partner up, size matters

Lazy Doras

100 total merkin to be done in a rotating fashion. One does 10 merkin while the other holds plank until you reach 100. Partner carry to the next position and alternate between 100 squat jumps while partner does flutter kicks. Partner carry again to next position and 100 LBC’s while partner holds squat.

Thank goodness we didn’t get to the 50 burpees and superman holds!

Mozy back to COT where we finished the workout with our 40’s (40 merkins, 40 LBC’s, 40 Squats, 40 bomb jacks)

Name-o-rama, announcements and prayers.

It was a great workout with a great group of men and we were all able to get better!

Thanks so much for the opportunity to lead, Lil E!

 

Cheerio,

Slash

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History at The Hive

Pulling into the HIVE early to set-up shop YHC was surprised to see 2 cars already there! Rebel was enjoying a few ‘Be Still’ minutes and Geronimo was getting after it in the parking lot with what appeared to be his Ruck. The rainy weather was holding off & it was a perfect 65 degrees-A great morning to be in the Gloom!

The cars kept rolling & rolling in….17 PAX in total

5:15am- No FNG’s so hit the disclaimer and off we went

COP: Mosey to band parking lot and return back.  Exercises in cadence-

  • SealJacks x 20
  • IW x 15
  • HW x 15
  • Windmill x 10
  • Cherry Picker x 10
  • Plank, Honey Mooner-Downward Dog, Plank
  • Merkins
  • Mountain Climbers x 15

The Thang:

Today’s workout was built around the History of the Hive. All repetition #s, exercises & stories shared were specific to this AO.

4 stations here we go:

Station 1- History Lesson- What is the most famous saying @ The Hive? “5 @ The Hive”. The PAX passed the test with flying colors. In honor of “5 @ The Hive” we hit a 5 cone drill Jacobs ladder style:

  • Cone 1) Inch Worm Merkins & Goblet Squats
  •  Cone 2) Triceps Ext & Reverse Lunges
  • Cone 3) Bicep curl w/ Shoulder press & Burpees
  • Cone 4) BackRows & Swings
  • Cone 5) Upright Rows & Fwd Lunges

Kudos to the PAX as they just got after this station. Little time for mumble chatter with the exception of those as they finished Cone 3 with Burpees.

Station 2- History Lesson- How many years has the Hive been an AO? How many site Q’s have there been & who are they? The PAX again pulled together and we went with 3 years (almost 4 years) and 3 sites Q’s- Longshanks, Tesh & BandCamp!

In honor of this we went 3 rounds of the Site Q’s assigned exercises:

Longshanks-Thrusters, Tesh-The Standing Tesh or Bi/Tri, Bandcamp-Swings

  • Round 1: 9 Thrusters, 9 count Standing Tesh, 9 Swings
  • Round 2: 9 Thrusters, 18 Bi/Tri Superset, 9 Swings
  • Round 3: 9 Thrusters, 9 count Standing Tesh, 9 Swings

Station 3- History Lesson- Geronimo’s Gauntlet (This needs to be in The Exicon) 

We did our best rendition of the 2018 Hive version of Geronimo’s Gauntlet. A Pax favorite it was started by no other than Geronimo himself and it goes something like this- *Line up all the Kettlebells lightest to heaviest. One by one, Pax go down the line and perform bent over rows at each KBell. (3 rows each side for time today). The waiting Pax can plank up, Al Gore, etc… With 17 KBells lined up our lats got some serious work. The heavy 40-50lb KBells at the end of the line gave us all an example of how JWOWW, Geronimo & Tesh get after it. Strong work Men!

Station 4- 5:58am and we escaped the planned AMRAP station due to time. Better to be over prepared than not enough. YHC took a moment to read  from the theme of the month and take just a moment to “Be Still”.

COT- Announcements from Newsletter, upcoming events

Prayers/Praises: Rebels 28th Wedding Anniversary. Prayers for all families traveling for the upcoming Spring Break week.

It was an honor to be with the Pax this morning- Thanks BandCamp for the opportunity!

Weezer

 

 

 

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