Frying Pan Fun

Sometime in the last couple of weeks, YHC’s youngest 2.0 wanted to watch a Disney movie that I never wanted to see.  I did my best to pick apart the plot holes and inconsistencies to keep myself entertained, and the thing that stuck out the most was the fact that the main character, some lady with absurdly long hair, could wield a cast iron frying pan as if were a hair brush or whiffle ball bat..  I walked into my kitchen and picked up my iron skillet and noticed that swinging it around would require someone to be JACKED…

The Setup

The night of the 23rd, a plyometric box, 3 bells (20, 25, and 30), as well as a cast iron skillet (with lid) were loaded into the back of YHC’s suv.  The M was very confused.  The morning of the workout, I arrived around 0505 and had to navigate through half a dozen runners who answered Polaroid’s call for a pre run.  It’s alway encouraging to see such bad-assery so early in the morning.  Today would be a good day to Q.

During setup PAX continued to arrive in droves. I plunked down the plyo box in a parking space and held onto the cards I made to deploy depending on group size. Thankfully, Polaroid threw his slam ball into the COT, so I grabbed it and threw it into the plyo box space so everyone would be able to have fun

Overall, 20 PAX appeared in the gloom at The Tomahawk.  A lot of faces were new to YHC, and so we quickly talked about the 5 core principals and disclaimed.

The warmup

Started with a quick mosey around the parking lot to warm up those whom had not already accumulated a couple miles, circling up on the east side (more of an ellipse).
2 sets of single-leg stretches (one leg bent, six close to the earth, other leg straight with toes up) Lots of mumble chatter already
Hands down into plank
10 werewolf merkins – The chatter continues
Back into plank

The workout

Mosey to pick up the bells and count off by 5’s.

Four stations were created including that of the plyo box.

PAX worked on their station exercise while the timer group grabbed the cast iron skillet and walked to the other end of the lot and back. The skillet was to be held with arm at a 90 degree angle, holding the handle with the skillet extended (in theory but not often in practice). At 15lbs it’s not that heavy, but holding just the handle makes for a sneaky bit o pain. The other PAX of the group would distribute the remaining bells and walk with the skillet holder, trading off as necessary. Optionally, the PAX could do lunges at the station.

Genuinely cannot recall the ORDER of the exercises, but below is what was available to the non plyo spots.
Snatch and squat
Plank Row
American Hammer
Goblet Squat
Upright Row
Man Maker
Plank Pass Through
Lawn Mower Pulls
Swings

One station was dedicated to the plyometric box (20x24x30) and the slam ball.

After each group visited each station the PAX were pulled aside for some group exercises.
Between sets 1-2
10x Imperial Walker
10x Merkin

Sets 2-3
10x Imperial Walker
10x Hillbilly Walker
10x Straight leg kicks (each leg)

One station short of a full third set and it was time to hit COT. Name-o-rama revealed the presence of an FNG, now named Tricycle (WELCOME!!!).

Polaroid got the former site Qs together and handed off the shovel flag to 3D.

Announcements were announced and the COT ended with a prayer. Great work by all the PAX. YHC is truly humbled and honored to have gotten to Q this day.

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Working on the Bum-Bum

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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Good In-vest-ment of time at the Coop

13 PAX with 2-3 pre-runners, 1 Ruck from Dark Helmet, and 1 bright green vest from YHC joined in this suddenly balmy 45F temps, after deep freeze past several days. Several PAX mentioned YHC’s vest (runner jokes), and was removed quickly for being too warm
Mosey in a big Loop around parking lot
COP in big parking lot
  • SSH
  • Windmill
  • Moroccan Night Club
  • 4-count Merkins
  • Mountain Climbers
  • Squats
  • Peter Parker
  • Parker Peter
  • 10 Count Honeymooner
Mosey to Concrete football field
Partner up
B.O.M.B (no S – that comes later)
Partner 1 – Exercise
Partner 2 – Run to 50 and Back
  • 50- Burpees
  • 100- Overhead Claps
  • 150- Merkins
  • 200- Big Boy Sit-ups
PAX griped and also encouraged each other through this. We made it through and got better
Mosey to Wall for the “S” (Wall “S”its)
  • PAX Wall-sit while 1 PAX down line in Wave:
    • Burpree
    • 2 Merkins
  • 30 Dips on Curb OYO
  • 30 Calf raises on Curb OYO
Mosey in a big Loop around parking lot
Mary
  • American Hammers
  • Flutter Kicks
  • Freddie Mercury
  • Dark Helmet’s Body Destroyer (aka just laid there for 10-count)
  • Protractor
  • LBCs
Birdcage needed .09miles on his Garmin, so we Mosey another lap back to COT
COT
  • Nomad – be thankful. We’re always thankful at Thanksgiving and Christmas. Lets be thankful for 2017, but also be thankful for 2018, and expectant for what is to come.
  • Praise / Prayer – Dark Helmet’s sister has come out, so hopeful for progress
  • Prayer – Squeaky’s daughter has mono and has to be home for 1month

Great AO, Great Pax. Great in-vest-ment of YNC’s time!

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BackBlast from Tomahawk – 11-13-17

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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The Jock (week#2)

Combo @F3TheFort & @F3RockHill bootcamp style workout at the BMX track

Disclaimer

warmup-o-rama

Board of pain style #AMRAP with lots of parking lot running and 10 of the following at every corner

Seal Jacks

Flutters

Merkins

Humpers

Flying Squirrels

SSH

Squat

CDD

LBC

Mountain Climbers

partnerup with someone you don’t know for 10 minutes, and followed up by 25 minutes of #UvsU

COT/Prayer or Praise/ BOM

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9/11 Memorial- We will never forget

I never let on this workout would be fun. I never said come for a easy moderate start to your week. I did however make clear we would be honoring those fallen. The paxs arrived to pay tribute. We were going to attempt something I had doubts we would complete, but we were darn sure going to try.

The Thang

Opened with a different kind of disclaimer. Today we weren’t going to modify. Today we would just stop if you needed and your brothers would pick up were you left off. Today, we honored every person that lost a life on this day 16 years ago. We weren’t going to half ass anything, they deserve everything we have.

Quick lap around the parking lot then stop at the flag. Pledge of Allegiance was said. Mosey to middle of parking lot. We split into 2 groups (1 with 5 and one with 4). Some of the exercises would be completed as a team total and some were as an entire group.  We began…

With your team complete 125 burpees for all those who never said goodbye to their loved ones inside the Pentagon.

Next we ran a fast lap and back at it. Then 246 sit ups with the bell for all those who never made it to their destination on flights 93, 77, 175, and ll. Then a hot lap around parking lot.

Next was 2 buprees each for the paramedics lost while they tried to save others. Then 60 shoulder presses with your team for the police officers who lost their life. Hot lap around parking lot.

We then did 343 goblet squats with our team, one for every firefighter that never returned home that day. Hot lap around parking lot

Next was 614 KB Swings with your team. These were for the people in Tower 2. They never went home to their wife, their husband, their daughter, their son. Hot lap around lot

For those that didn’t escape the collapse of Tower 1, we did 1402 bent over rows as a group. Another hot lap

Time was running short. We had remembered all those individually, now we would remember and honor them as a whole. For those inside the towers we did 2606 LCB’s as a group. COT

Moleskin

What I didn’t put above is that most shared their story. After every hot lap someone shared how they remember the news this 16 years ago. As you can image, everyone remembered it perfectly. Everyone knows were they were, we know how we felt, we can still feel those feelings today. To be honest, its hard for me to even write this without tearing up. I remember the images of people jumping from buildings in a desperate act of hopelessness. I remember the images of first responders covered in ash dragging bloodied people away from the scene. I remember the almost instant feelings of hate I had for the cowards that carried out this act. I also remember the resolve it brought America. In the days that followed the were one Nation…under God. Every car had an American flag on it, every house, every everything. This act of terror brought us together and made our resolve even stronger.

Thank you for everyone that came out today. I know it was hard and I couldn’t be any prouder at how hard everyone worked. No one half assed anything and left it all there this morning. By my best guess each person did 27 burpees, 50 sit ups with the bell, 15 shoulder presses, 100 goblet squats, 150 KB swings, 160 rows, 300 LBC’s, and 1.75 miles at about a 7 minute mile pace.

Prayers for Geronimo starts his new job soon, Sauerkrauts sister starts cemo soon, and prayers for all those affected by Hurricanes Irma and Harvey.

There is few things I love more than this country. God Bless the USA

Birdcage

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Tubthumping at Slowburn

I was very happy to see 28 PAX report to Slowburn for my VQ! As promised via Twitter the day before, I did my 28 Merkins during a count-o-rama. No FNG’s. Gave the disclosure and we formed 2 lines for an Indian Run to the warmup at Empire.

Warmup

Cherry Pickers x10
Slow Windmills x10
Low Slow Squat x10
SSH x10
Goofballs x10 – Dang, y’all looked goofy!

We counted off by 5’s and the 5 teams did an Indian Run to the far side of Lowes for…

The Thang – 5 Stations

  1. Core
    1. Forearm Plank 10 count IC
    2. Captain Morgans 5 each side IC
  2. Legs
    1. Monkey Humpers x10 IC
    2. Tree Huggers 10 count IC
  3. Pecks
    1. Werkins x10 IC
    2. Derkins x10 IC
  4. Arms – Dumbbells Provided
    1. Left Arm Curls x15 IC
    2. Right Arm Curls x15 IC
  5. Abs
    1. Flutter Kicks x10 IC
    2. Sweat Angels x5 IC

Rinse & Repeat

Teams then moseyed, again Indian Style, to Baxter’s Playhouse for some “Tubthumping”. I had the loudspeaker set up to play Chumbawumba’s Tubthumping.
Lady singing = MNC
Guy singing = SSH
“I get knocked down…” = BURPEES! Did you do all 28 burpees?

OYO mosey back to Empire for some stretching and then a mosey back to Chick-fil-A for COT.

Announcements: 9/11 @ Tomahawk Birdcage is requesting PAX to show up for a special Remembrance Workout, Invergence/Convergence last Friday/Saturday in September, Donate underwear for victims of Hurricane Harvey, SpeedforNeed!

Prayers for our Brothers going to Columbia, M’s and 2.0’s, Weather, and all the unspoken requests.

I had a blast.  It’s an honor working out with you guys!  Big Thanks to Barry Manilow for allowing me this VQ opportunity. 

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Backblast for Tomahawk 9-4-17

It was a dark and cool Labor Day morning. We got our kettle bell on.

Mosey to the back of the school.

WARMUP:

  • 30 Side Straddle Hops
  • 10 Windmills
  • 20 Moroccan Night Clubs
  • 10 4-count Merkins
  • 10 4-count Mountain Climbers

Mosey to the side of the school.

  • 5 burpees

Mosey to the front of the school.

  • 5 burpees

Mosey back to the parking lot and grab your bell.

The Thang:

  • Start at one end of the parking lot
  • 10 curls (each arm)
  • bear crawl halfway across the lot, run the rest
  • 4 burpees
  • run back to starting point & plank for six
  • 20 goblet squats
  • bear crawl halfway across the lot, run the rest
  • 5 burpees
  • run back to starting point & plank for six
  • 6 inches for a 10 count
  • 10 overhead press
  • bear crawl halfway across the lot, run the rest
  • 6 burpees
  • run back to starting point & plank for six
  • flutter with bell, 10 4-count
  • 10 tricep extension
  • bear crawl halfway across the lot, run the rest
  • 6 burpees
  • run back to starting point & plank for six
  • one arm press w/ flutter, 10 4-count each arm
  • run to other side of lot
  • 6 burpees
  • run back to starting point

Mosey back to COT for 3 minutes of Mary

  • boats & canoes
  • Captain Thors to 5×20

Announcements

  • VQ Month
  • CAH
  • Temporary SiteQ for Tomahawk (Sauerkraut on IR)

Prayer Requests

  • Kids in school
  • Travel
  • Hurricane victims
  • Geronimo interview

Ginsu

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Choose Wisely

I had the pleasure to cross the river and Q #FootLoose this morning. Conditions were okay considering its August in South Carolina – temps in the lower 70s and a light rain. All in, 28 #HIM made the choice to roll out of the fartsack and start their day off on the right foot. Here’s what we did…

The Thang
Short Mosey across the street to the circle in front of the church. Bird Cage reminded me that this area was just as congested as the previous spot, but that didn’t stop us from warming up, shoulder-to shoulder with our brothers.

  • 20 SSHs (IC)
  • 15 Hillbilly Walkers (IC)
  • 30 Moroccan Night Clubs (IC)
  • Mosey to the Church steps
  • Bear Crawl up
  • Crawl Bear down
  • Squats while you wait

Apparently, the steps get slippery when wet. Since I like to keep my teeth, we Omaha’d round two and moseyed to the lot to behind the church.
Circle Up for Choose Your Poison. We took turns rolling dice and choosing exercises. One die was the exercise (see below); the other was the rep count (x10). The roller had to choose which die was for the exercise and which was the rep.
1. Merkins
2. LBCs
3. Squats
4. Side Straddle Hops
5. Overhead Claps
6. Burpees
Luckily we didn’t have two sixes (60 Burpees) rolled, and if we did, the PAX calling the shots wisely modified. Even though this is a moderate workout, we did our share of Burpees (probably 50ish). Overhead Claps and SSHs were popular choices (maybe 200ish). Merkins and LBCs came up a few times (150ish). Squats were tossed a couple times (100ish).

  • Mosey to the wall
  • 15 People’s Chair (IC)
  • 15 One-legged Squats (flapjack)
  • 10 Merkins (IC)
  • Mosey back to COT

NMM
I was honored to be asked to Q this morning. TClaps to Anchorman for his dedication to growing #FootLoose and awesome leadership stepping up to take over, Beacon. This AO has tons of options, so reach out to Beacon to get on the Q schedule.
Today’s workout reminds us that every day brings choices. Post or not post? Boxers or briefs? Paper or Plastic? Gossip or Gospel? We have opportunities each day to choose wisely or poorly. Every choice brings consequences. Sometimes you will face a challenge where the choice is hard to make and the outcome is difficult to take, but when you make it through, you will garner something from the experience. When a choice needs to be made, you need to make it. You’re either in or you’re out. Own it.
It’s been said that opportunity knocks, but temptation leans on the doorbell. When there is a knock, open the door and dive in to the challenge at hand. When temptation leans, step back and evaluate the potential outcome. Is it worth it? Opportunity is often missed because it looks like work. Temptation is often chosen because it looks like fun. Realize that every action has a reaction and you have to deal with the consequences of bad choices.
Today, I encourage you to choose positivity. Whatever you want, make the decision and do what it takes to get it. There will be challenges, but the greater the obstacle, the more glory in overcoming it. Sometimes it takes time, but remember, patience is bitter, but its fruit is sweet.

Aye!
Italian Job

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The Bird has landed

Well well well….Your boy Birdcage gets injured and everyone thinks hes gotten soft when he returns. Sorry boys, aint gonna happen. I’m not back to full running form however everything else works fine.

The Thang

Hi my name is, dont sue anyone, lets go.

What a better way to start than a little 1 mile ish run around NAFO at a faster than some desired pace (Kielbasa). Warm up consisted of a plank nightmare. The ten of us circled and entered the plank position. We went around counting off ten counts. About every three ten counts I barked out a different plank variation. We rotated from regular, then left, then right and after 2 minutes of planking we hurt.Next variation was not as fun. We did the same scenario with mountain climbers, peter parkers, and parker peters. Yea……2 minutes of that sucked also.

We then ran back across the AO for some wall sits down at the elementary school. We did wall sits while the line bear crawled past us….twice. Then we all did a ten count each whilst in the wall sit position. I like others to get involved….

Most had noticed we past the pull up bars as we journeyed across the AO. Well, I’m no good at pull ups but everyone seemed to want to do them so off we went. Series included 10 knees to chest and 5 negative 3 counts from the pull up position. We did 3 rounds of this.

So we seemed to be missing something, running. We ran back across the AO to the practice fields. There we did 2 rounds of partner wheelbarrows across the field width wise.

Then back to COT for a well deserved Body Destroyer. If you dont know what those are show up to my next q, if your man enough.

Thank you Kielbasa for the invite. I love qing that AO. I also like that you drank a Coors light in COT. Only a Polish guy could get away with that, or a rucker.

Birdcage out

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