Tag: Rebel

The Stairs at Footloose

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18 PAX gathered on a sub-30 morning in The Fort. After some griping about how “moderate” YHC would make this, it was 5:15 and a disclaimer was spoken. We snaked around the main entrance to FBC and then went down to snake around the COG….as a bonus we also hit the big stairs leading to their fellowship center.

This is a moderate AO; YHC kept all counts to 10….except for when Spitz got me laughing and I went to 11 once….something about Christian Yoga with Senior Ladies…..hard to recall. Here’s a brief synopsis of what we did for the warm-up and subsequent leg sequence:

We headed back to the long FBC parking lot for some wind sprints. 50% (that’s an F in school), 75% (just a C), and 93% (cause at least you know your A would transfer if you needed it). In between sprints we, did a yoga series or a leg series. One time (at band camp), I went off books and did some derkins and dips against a retaining wall.

Yoga series got more grumbling. Basic outline was:

Updog–>Downdog—>R Leg high–>bent knee–>R foot between hands–>warrior 1–>warrior 2–>extended side angle–>half moon–>warrior 2–>chaturanga (चतुरङ्ग) and repeat on other side

We walked through it a little modified to keep everyone together….lots of impressive half moons in the PAX today (take that however you like).

A little more wind sprinting and the leg series. To keep the moderate approach, but still push….we went to a 10-count frequently, but the next exercise was just a repeat. Similar to how YHC put a lot of SSH into the warmup.

COT
Prayers – the impermanence of life, illness, managing our aging and the aging of our parents

NMM:

My word of the year, INPUT, comes from jazz writer, Ted Gioia:

I think the most important skill anyone can develop is time management skills. How you use your day. But there is one principle I want to stress because this is very important to me. When people ask me for advice — and once again, this cuts across all fields — but this is the advice I give:

In your life, you will be evaluated on your output. Your boss will evaluate you on your output. If you’re a writer like me, the audience will evaluate you on your output.

But your input is just as important. If you don’t have good input, you cannot maintain good output.

The problem is no one manages your input. The boss never cares about your input. The boss doesn’t care about what books you read. Your boss doesn’t ask you what newspapers you read. The boss doesn’t ask you what movies you saw or what TV shows or what ideas you consume.

But I know for a fact I could not do what I do if I was not zealous in managing high-quality inputs into my mind every day of my life. That’s why I spend maybe two hours a day writing. I’m a writer. I spend two hours a day writing, but I spend three to four hours a day reading and two to three hours a day listening to music.

People think that that’s creating a problem in my schedule, but in fact, I say, “No, no, this is the reason why I’m able to do this. Because I have constant good-quality input.” That is the only reason why I can maintain the output.

Think about where you want to be better and then just take one step in that direction. If another step doesn’t come until tomorrow, it’s still progress. Always an honor to lead.

-Band Camp dismissed

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Chutes and Ladders at the Hive

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drug this up from a past Q I’ve done

Warmup – Mosey, Moroccan Nightclub, Hillbilly and Imperial Walkers, Windmills, Cherry Pickers, Plank, Honeymooner, Plank, Downdog, alternate calves in Downdog

Next started the pain

10 ManMakers

20 LBCs with Bell

30 Skullcrushers

Mosey w/ Bell

40 Curls (or 20 each arm)

50 Tricep Extensions

Mosey w/ Bell

60 Overhead Press

50 Flutters with Bell

Mosey w/ Bell

40 Goblet Squats into calf raises

30 Rows (15 each side)

Mosey w/ Bell

20 American Hammers

10 Turkish Getups with a butterfly or lat raise on your back to start (5 each side)

Still had 16 minutes, so PAX called exercises (Manmakers, Uhauls, etc, even rotate one bell and did rows and BBS)

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Super 21s at Minnow Pond

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Run with Super 21s
Route:

https://twitter.com/jisenhour/status/1207634513045721089?s=20
https://twitter.com/jisenhour/status/1207634927572918273?s=20

13 PAX
3.75 miles
231 merkins
231 squats

Burpee circle sharing our word for 2019
Flutters to finish

COT

NMM

Focus on your goals for 2020. Minnow Pond pushes PAX hard on the 1st F. How are we pushing ahead on our concentrica, 2nd F, and 3rd F?

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What is your Mission?

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Theme  – Do you accept your Mission?  17 HIM came to the Armory to accelerate!  After a short warm up and Mosey to the front of the church, we all took a moment to share our one word for 2019!  The question this morning ” What is your Mission?  Thank you to Bass-0-Matic for sharing  this Bible plan  – I am a Warrior – Part 1  –  A 3 day Plan by Dr. Kim Kimberling.  This was shared with all the Pax : Only a small portion of the “Devotional” but I think it resonated throughout the workout!

What is your mission? Where is God calling you to be a warrior? Are you ready for the battle?  Honestly, the missions are all around us. We live in a culture that fights against God and His purposes every day. Do you have children? Your mission is to instruct them, to lead them, and to protect them. As a husband, your mission is to fight for your marriage in a world that does not value marriage. Your mission as a Christian man is to stand firm for Jesus not wavering in the daily battle. Your mission is to be a man of integrity and honor that stands out from the crowd who is not afraid to stand out. In your workplace, your mission is to not cut corners or to cheat someone or to do whatever it takes to make a buck or two. Your mission is to show Jesus to a world that does not know Him very well, if at all.

Let the Games begin :

Round 1 :    

  10 BigBoys  : 20 Step Ups (10 each leg)   : 30 squats  

Mosey to Next Station – CinderBlocks!

10 Block Swings : 20 Chest Presses : 10 Man Makers 

Round 2 : Mosey Back to Station 1

    10 Curls (each arm) : 20 Rows ( 10 each arm): 30 Dips w Kettlebell

Mosey back to Cinderblocks!

 10 Block Swings : 20 Chest Press : 10 Man Makers

Round 3 : Mosey Back to Station 1

10 Big Boys : 20 Step Ups ( 10 each leg)  : 30 Squats

Mosey back to Cinderblocks!

    10 Block Swings : 20 Chest Press:  10 Man Makers:

Round 4 Mosey Back to Station 1 

10 American Hammers :  20 Kettlebell Swings : 40 (Single Count)

Wrapped up with some Fun : Circled up for a modified Mary – where one Pax gave the group an exercise  – then grabbed 2 Cinderblocks for a quick 100 yd out and back (more like 50yds but 100 sounds better! )while the other Pax battled thru exercise until the Pax came back!  Rinse and repeat our way through the group  : Ran out of time about 1/4 thru this FUN – Headed Back fo COT:  Blessed and Humbled to lead this Morning – Fogerty!

Prayers & Praises were shared!  Each day is a mission and/or a blessing  – How are you going to accept your mission / modify your mission /  or share your mission?  SYITG!

 

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Bass chasing minnows

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11 PAX were challenged with the mission to avoid being caught by the bass.  Pretty much accomplished by all who attended.  A special shout out to a couple of first posters to the pond Barry Manilow and Anchorman.  Nice work pushing yourselves.

We started out with the Pledge of Allegiance something that is always a humbling experience for me.  A brief warmup with SSH, Windmills, Imperial Walkers and Merkins.  Instructions to the route were not well received since YHC could remember the street names so we just took off.

I took a few minutes to figure it out after the fact.  Run up Main Street to Hwy. 160 Turn Right to our first stop at the Methodist Church Parking lot.  We did 3 exercises 25 reps of Merkins, Mtn. Climbers and Shoulder taps.  Back to running turning right on Monroe White Street.  Going past FBC and then the COG turned right on Watson street stopping at the old Springs parking lot for 2nd round of exercises.  Off to the parking lot by the Southern Sugar (did you know they are closed?).  Shouldn’t have moved Q source.  Just sayin.  Repeat the round with exercise being squats, lunges and calf raises 25 reps.  One final lap with LBC’s and flutters.  Back to COT.

Nice work by the PAX.  Thanks for the opportunity Longshanks.

 

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Inertia at The Ballroom

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19 PAX at The Ballroom

Above is the insight into my mind……

Here’s a more legible list of what we did:
Mosey in a circle to catch Renaissance
– SSH – used to count the PAX present….
– IW x a few
– HW x the same amount
– Peter Parker until dissent
– Down Dog – Up Dog
– Shoulder Tap until dissent

Mosey to basketball court
– Toy Solders a sufficient distance to garner griping about this being a “Moderate” workout
– Butt Kickers
– Side Shuffles

Mosey down the hill
Split into 3 groups to do a Leg-O-Rama (one PAX does the reps, other PAX hold the pose until all have completed the reps)
– Squats
– Calf Raises
– Monkey Humpers
– 5 reps
– Run up the hill do 10 reps of each
– Run down do 15 reps of each

Mosey to Basketball court
– some burpees in cadence
– a round of Howling Monkeys to 10

Mosey back
– did some step ups when YHC found a plethora of benches

COT

NMM:
How often do we let the inertia of what we are or have been prevent us from realizing our potential?

Thanks to Manziel for the opportunity to lead
Band Camp dismissed.
 

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Halloween Kettlebells at the Hive

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So admittedly this just a tad late but I’m thankful I have both written and video evidence to reference for my first Kettlebell Q at the Hive.

As I recall It was a relatively cool and damp morning for the day after Halloween but 9 sturdy and resilient PAX plus  one FNG braved their (candy) hangovers to partake in an iron pax inspired beat down courtesy of YHC.

A “professional” disclaimer was provided and we took a quick mosey around the parking lot.  Once we completed a lap we circled up and began a quick warm up.

IW x 20
HW x 20
MC x 15
MNCx 20

After the warmup we grabbed our bells and moseyed over to a portion of the parking lot where I had chalked out the next 30 minutes of pain.

The Thang

The bulk of the workout was divided into 3 sets where the Pax would have 10 minutes to get through each set as many times as possible. Each of these sets were inspired by weeks 2-4 of the Ironpax challenge.

Set 1

10 Merkins (5 each side w/bell)
15 Thrusters
20 Curls (10 each side)
25 Goblet Squats
Once through those exercises you would then complete 1 lap around the parking lot.

After 10 minutes were up we moved right into the next stage of pain.

Set 2

10 Lawnmowers (5 each side)
15 Burpee Jumps (Burpee then jump over the bell and do another burpee)
20 Tricep Extensions
25 Chest Presses
30 Flutters with Bell raised
Followed by another Lap

10 more minutes flew by and we didn’t waste anytime moving onto Set 3

Set 3

This set was pick your poison. Meaning that you needed to do the number of reps cumulatively but you got to pick the method of your pain.

50 Merkins OR Squats
Followed by carrying your bell to a predetermined distance and back.
50 Thrusts OR Lunges
Followed by the same bell carrying lap
75 Curls/Extensions/Flutters
Followed by the same bell carrying lap

After the third set was complete we did a 10 count and then finished with thrusts, squats, and….. I think burpees because we had 30 seconds left.

Back at COT we had the privilege of naming a new FNG who happened to be from Chicago. I suggested Windy City but after that was dubbed as “too nice” we settled on Wrigley (he’s a White Sox Fan)

All told it was a great way to work off the 100 Twix I had the night before. Great work by all who showed. Also, big thanks to Bandcamp for the opportunity!!

 

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You want me to take that coupon to the top of that hill HOW??

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The morning started simply enough with a warm-up mosey around WEP with stops at each pain station to warm up and explain the ins and outs of the first half workout…

Station

  1. Carolina Dry Dock to Bear Crawl in the direction of the next station in an ascending fashion…
    1. 1:4, 2:8, 3:12, 4:16, 5:20 and then run to the next station
  2. 5 Burpees then 25 Low Slow Squats finishing with 5 burpees before running to the next station
  3. 25x Shoulder Taps in cadence to 25 Lunge Walks (each leg) then running to the next station
  4. 60 count Honeymooner to allow for reset, 20x Merkins in Cadence, 20x Low Slow Squats in cadence and running to the final station
  5. 25x American Hammers in cadence, 25 Plank Jacks in cadence
  6. Rinse and Repeat course until halted by JWow

Then began the real pain…  after unloading coupons in the shape of cinder blocks from the back of the Slash-mobile we wandered off to a secluded portion of the park…

JWow found many ways to carry the coupons up a hill in an irrational and chaotic way…  A grand time was had by all.

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Merkin Mania

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It was a chili morning and I was over at Cross Town Rival FMHS to lead a WO at Laces In. I got there a little early to loosen my old bones and fortunately for me I ran into Pusher. This was a good thing because whether he knows it or not I like to soak up what he has to say. Good Dude. My grand-dad always told me two things (one I can’t say here, Snake knows what the other is) and the other is – Always listen when a wiser man is speaking. Alright enough of that, we circled up and I gave a disclaimer and I added also to please look to your left or right and get a visual of who is here because we will be moseying around in the dark and I want to make sure we all know who is all here.

I did my traditional Moseying COP:
30 SSH IC with 20 Wide arm Merkins IC (Werkins)
Mosey
20 Seal jax IC with 20 Ranger Merkins IC (which are regular Merkins if u ask Jedi) and I agree
Mosey
15 Smurf jax IC with 10 Diamond Merkins IC

Thang 1: We then found some curb and did one of my new favs – Wheel of Merkins

Grab a piece of curb, and did a 5 incline merkins. Staying in the plank position, rotate 90 degrees clockwise until your body is parallel to the curb with right hand on the curb and left hand off it. Repeat 5 merkins Rotate 90 degrees more and perform the same number of decline merkins. Rotate 90 degrees more. Repeat with left hand on the curb and right hand off it.

Did this from 5 down to 1.

Thang 2: Knocked out a string of pearls 5 squats, 10 Bomb jax, 15 Mt Climbers and 20 Big Boys then back down. I tried to keep everything in cadence. I like that so we all can stay on track and together.

I took a minute to discuss picking up the six and the fine line of when to do it and when not to. What I mean by that is when do you let the six give that extra push on his own. Hope this makes sense.

Thang 3: 11’s with Mike Tysons and Squats.

Thang 4: Wheel of Merkins Again. This time not stopping between reps 5 through 4, Rep 3 on its own then 2 and 1 without stopping.

Rounded out the last few minutes with some ab work. I did 10 flutters in cadence and Stang said that is weak.

Announcements:

Diaper Drive, Coat Drive, Nessie

Prayers for Duck Dynasty’s pregnant sister, Rebel’s daughter getting married this weekend and our Children.

Thanks again for the opportunity to lead Cyclopes!

Two Ferns!

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Postal Route

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With the opportunity to Q Minnow Pond I knew I  needed to bring the pain and increase the intensity.  With everyone gathered and watch at 5:14, I gave the disclosure and at 5:15 we were off.

Ran from Confederate Park to the FM Post Office, meet in the parking lot and do burpees until the six is in.  The plan is running the roads behind the post office with exercises each corner.  The roads make a square and 1 exercise 10 reps at each corner.

1st lap – Elliott Street – merkins

2nd lap – Leroy St – Wide arm merkins

3rd lap – Hill St – Monkey Humpers

4th lap – Oak St – CDD

5th lap – Elliott st and back to COT

Not a lot of talking with the official 4.36 miles.  Everyone was accelerating and the AO is the type of site that will push you but also offer a lot of encouragement.  We are all at different paces in our acceleration, but doing a little more than you did the day before is showing acceleration.

Don’t let the site and distance scare you away.  Push yourself to try something new and just like every site, there are always Pax to push, encourage and pick you up.  Just like in life, we are all in different places and phases, and we can encourage one another to be better in our house than we were the day before.

Thanks Shady for the opportunity to Q.

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