Tag: Seacrest

Do a few things, but do them well.

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Jekyll asked me to Q at Colosseum like a month and a half ago. I had reservations, as the Colosseum is outside my radius of comfort for a weekday post and it’s not like the Q can leave early. Throwing caution to the wind I said sure, I’ll just make it an extra short shower before work…

Let’s roll!

Warm-ups
-Quick mosey to the first light- SSH
-Quick mosey to the next wide spot for slow count merkins and Imperial walkers.
-Quick mosey to the parking lot for some more COP.
Count off by 3 and line up behind one of 3 KB, 30# 40# and 50#
-All pax take turns for 20 KB swings, while the Q leads everyone else in squats, merkins and calf raises.
Main Course
4 cones that delineate 4 lines in the parking lot. Everyone lines up at one end line.
Lunge walk to the next line, bear crawl to the next line, then run the the end line.
25 merkins, then lunge walk walk, bear crawl, and run back to the original line.
Plank for the six.
Exercise- IC
This will be the pattern for the next 30 minutes or so.
Exercise 1: Flutter kicks 25 x
Exercise 2: Squats 25 x
Exercise 3: WW1 Sit-ups 15 x
Exercise 4: 6 in LBC’s 15 x then Monkey Humpers 20 x

Cool-out  with a pyramid of Suicide sprints.

COT

Hopefully that wasn’t too hard or too easy for most of the PAX. I had planned on about 6 PAX posting, what with Tater at Ballroom, Mile High at Golden Corral and Shanks at Block Party there were so many other options that it seemed inconceivable that more than 10 people would post to Colosseum. When I looked around and there were 22 other guys looking for a good push this AM, I really had a hard time believing it. Not saying everyone came just ’cause it was me, but I really did appreciate that everyone came to hang out with me in the Gloom. As always, it was my pleasure leading the PAX, pushing everyone a little bit, practicing my cadence, and maybe practicing my DI voice a little bit too.
Your Welcome!

Geronimo!

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Burping Arrows at Colosseum

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What do you do when you spend all of your mental energy preparing for a Q involving a hard workout and a solid message, you do that workout, and then get asked to Q the next day?

 

For YHC, you put little effort into preparing a message, think back to what others have done at that AO, and do something hateful.

 

Jekyll reached out late in the day Monday, asking me to take the Q at Colosseum on Tuesday morning, and it’s really hard to say “no” when the request is made. Announcement was made on the Twitter machine, which usually results in poor turnout, so I was quite surprised to see 17 PAX show up to join me in my admittedly bad idea workout. 0515 rolled around, disclaimer was made, and off we went on a comfortable mosey around one of the drop off circles, complete with side shuffles, knees-to-chest, toy soldiers, and other light stretching. We wrapped around to the small parking lot at the entrance for some additional warm-ups.

 

20 SSH in cadence

20 Moroccan night clubs in cadence

10 Hillbilly imperial hillbilly walkers in cadence (yep, you read that right, and it’s just like it sounds)

10 Windmills in cadence

10 Merkins in cadence

 

Tiny mosey to the start of the looooooong entry road with all the arrows for…

 

The Thang

 

Ginsu did an awful workout over the winter involving the arrows on the road, so today’s workout was modeled after that bad idea. But I couldn’t remember what we did that time, so we did burpees.

 

Round 1:

15 burpee buy in, then jog to the first arrow, one burpee, jog to the next arrow, one burpee, etc., all the way down to the stop sign past the Gold Hill Middle School sign (17 arrows in total). 

Jog back to starting point and wait for the 6. 

 

Truth be told, we only did all 17 arrows this time so I could gauge how long the road was and how long future rounds would take. Based on that information, we shortened it to the first 10 arrows for the remainder of the workout.

 

Round 2:

15 breakdancer burpee buy in, then bear crawl to an arrow, 10 LBCs, bear crawl, 10 LBCs, etc. Jog back.

 

Round 3:

15 Walmart burpee buy in, sneaky gorilla to arrow, 10 merkins, sneaky gorilla, 10 merkins, etc.

Jog back.

 

Round 4:

10 Jackass burpee buy in, crab walk to arrow, 10 squats, crab walk, 10 squats, etc.

Jog back to COT, because we ran out of time.

 

Rounds planned but not completed:

15 Bodybuilder burpee buy in, broad jump to arrow, 10 V sits, broad jump, V sit, etc.

20 One-leg burpee (10 per leg) buy in, monkey crawl left to arrow, 10 diamond merkins, monkey crawl left, 10 diamond merkins, etc.

10 One-arm burpee (5 per arm, aka, Apollo Creed) buy in, monkey crawl right to arrow, 10 jumping lunges (single count), monkey crawl, 10 jumping lunges, etc.

 

There were very few announcements. Read your newsletter.

 

Very few prayer requests. Some PAX admitted just needing oxygen.

 

This was my first Q at Colosseum. Jekyll said to make it hard. I tried. We only ended up doing 72 burpees in all, so it wasn’t that bad. I’ll branch out and assume I won’t be asked back, and if I am, it will be a poor turnout.

 

As always, I appreciate the opportunity to lead. Thank you, Jekyll, for the push.

 

Jedi

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4 Quarters plus some Overtime at the Hive

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12 Pax arrived at the Hive for a kettle bell beatdown by YHC and a VQ from Cyclops. Funny how this happened…Cyclops has been a The Fort regular for some time most notably at the running AOs. In the last year, he has been posting to more of the bootcamps and KB workouts as well. YHC has noticed and voluntold him to join for a VQ at the Hive.

Planning the Hive with Cyclops brought back so many great memories from when I first posted at The Fort back in 2012. When given my first opportunity to Q a workout, I honestly could not sleep the night before. I actually still have that problem today. It is honor to lead the men of The Fort and I am humbled by the opportunity. YHC could feel that same vibe from Cyclops and he did not disappoint.

The Thang

Mosey to FMHS football parking lot (YHC on Q)

Toy Soldiers followed by lunges followed by karaoke followed by Wojos

COP

Windmills

SSH
Merkins

CDD (Cyclops favorite)

Mtn Climbers

Squats

Mosey back to the KBs

A brief story about leadership and what it means to lead (I suggest tuning into the 43 Feet podcast for further guidance)

Handoff to Cyclops

4 Quarters each round of KBs including 4/8/12/16/20 reps

1st Quarter

Hammer Curls and Skull Crushers

Extra Credit – 50 LBCs

2nd Quarter

Bent Rows and Chest Presses

EC – 30 Shoulder Taps

3rd Quarter

KB swings and shoulder presses

EC – 30 Box cutters

Clean/Presses and Goblet Squats

EC – 30 Hello Dollies

Overtime!!!

5 Cone Suicides

 

Moleskin

  • Read the newsletter
  • Congrats to those who completed the Sweati
  • Prayers for BTB

Cyclops and Pusher were here 7/16/18

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Beyond- Freedom has never been easy.

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Always an Honor to Q. To be able to push men Beyond their comfort zone. To teach and be tought.  America has given me freedoms that most of the world can not even fathom. Freedom has been given to us all by the selfless acts of men and women willing to give themselves up so that we can live like other country.

We started with a disclaimer. Let all know who I was and checked to see if we had any FNGs. None present so made amentsl mental note to self that I need to work harder on bringingthis gift to other men in my reach. We took off with slow mosey that led into some dynamic movements Stopped for Pledge of Allegiance and then circled up. We warmed up to the acronym FREEDOM (Flutter kicks, Rosalita, empty wheelbarrow, Everests, donkey kicks, outlaws, and Mtn. Climbers) we than did 17 Merkins in cadence followed by 76 SSHs in cadence.
We moseydto drop off in front of school did the next 5 exercises followed by sprint Squat jumps, merkins, bomb jacks, CDDs, burppees 10 of each.
Mosey to small car circle. Get into discussion on true freedom and that is through Jesy=us CHrist. Q had found verses in bible that talked about freedom through him and matched it up with some good exercises. Fastest each round would get to read next verse. Here they are if you want to li=ook them up.Romans *:16- 10 jumpsquats. john 8:32 burpees- 1 peter 2:16-17- 10 grave diggers each side, 1 cort. 6:12 10 jumping lunges, 1 cort. 9:19 10 tony hawk burpees, Acts 13:39 10 bomb jacks, 2 cort. 3:17 15 squats, Psalm 119:45 20 CDDs, romans 6:6-7 20 merkins, gal. 5:1 10 hand release merkins, Gal. 5:13 20 Monkey Humpers, Psalm 118:5 20 flutter kicks. COT. Prayers, and Praises.
Thank You was an Honor.

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Pillars of Pain

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Tuesday was hot and muggy, like everyday this week.  PAX sweating from just talking before the workout. It was oppressive and the workout didn’t help.

The Thang

Warm Up with a quick Mosey and a COP:

SSH, Merkins, Plank Jacks, Morrocan Night Club, Windmill, etc….

Mosey to the Pillars of Pain

Loop in front of Middle School is .2 miles, run that loop with pace and then do the Exercise at each Pillar – Decided not to accumulate, was a good decision.

Pillar 1 – 10 Burpees

Pillar 2 – 25 Merkins

Pillar 3 – 25 Carolina Dry Docks

Pillar 4 – 25 Monkey Humpers

Pillar 5 – 25 Curb Calf Raises (per leg)

Pillar 6 – 50 SSH

Pillar 7 – 25 Squats

PAX finished and we did 2 laps with sprint intervals from lamp post to lamp post.

Then some Mary – Freddy Mercury, American Hammers, Protractor, Ins and Outs.

COT

When it gets cooler out (or when the Q can do it) this will turn into an Accumulator.

Prayers for California fire victims, for F3 brother with missing son, and new moms and dads.

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Field work at The Coop

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15 HIM showed up to The Coop ready to put in work on this muggy October morning.  YHC hadn’t been to this AO in quite some time and I was excited to be back.  Off we went to the practice field.  Circle up at the 50.

COP:

WM x 10

SSH x 30

Merkins x 10

Peter Parkers x 15

Parker Peters x 15

Mosey to the goal line…

The Thang:

Round 1:

Lunge walk to the 50 stopping at every 10 for 10 squats.

Reverse lunge the last 50 and stop at every 10 for 10 monkey humpers

Suicides 20, 40, 40, 20

Round 2:

Bear crawl to the 50 and stop at every 10 for 10 merkins.

Crab walk the last 50 and stop at every 10 for 10 dips

Round 3:

Reverse bear crawl to the 50 and stop at every 10 for 5 merkins.

Reverse crab walk to the 50 and stop at every 10 for 10 dips.

Round 4:

Partner up…size matters

Partner 1 carry partner 2 to the 50 with 5 squats at every 10.  Switch and finish to the goal line.

Suicides 20,40,40,20,Goal

Mosey back to COT for 5 min of mary.

COT:

Prayers for baby’s on the way, world peace and those recovering from natural disasters.

Great to be back at a great AO with a great group of HIM.

Thanks for the opportunity Sugar Bug.

Until next time…

Seacrest, OUT!

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Mary Go Round at the Colosseum

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Warm up:

20 x -SSH

20 x MNC

15 x Windmill

10 x Merkins

Plank

Honeymooner

Downward Dog

15 x Mountain Climber

15 x Squats

The Thang:

So after some short sprints and side shuffles through the parking lot, we partnered off.  Then a word on leadership.

Leadership doesnt have to happen alone!  Just like your partner during the workout a partner in life can help you be the leader you are meant to be.

And the Mary-go-round begins…..

Each round consists of doing one exercise followed by a lap around the parking lot.  Since one round of each set of exercises wasnt enough, we decided to rinse and repeat each round.  Between rounds as we waited for the six (usually me) we did wall sits for round 1 followed by planks for round 2.

Round 1:

10 x Freddy Mercury

10 x Rosalita

10 x Protractors

Round 2:

10 x Crab Humpers

10 x Carolina Dry Docks

10 x Flutters

Meet back at COT for announcements, prayers and praises.

Thanks for all the support PAX for my VQ!

A great time was had by all!

Announcements:

-Invergence Friday

-Convergence Saturday

Prayers of PAX:

-Family who lost father due to fire ants

-Missionary family resolving paperwork stateside to return to Asia.

 

 

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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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Partner work at The Ranch

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6 HIM showed up to the gloom this morning to The Ranch.  It’s been awhile since I’ve been to this AO.  After a couple of wrong turns and a really questionable parking job, YHC made it with a couple of minutes to spare.

The Warmup:

Quick mosey around the parking lot and to the soccer field.

SSH x 30

50% run to the opposite goal line

WM x 10

50% run to the opposite goal line

IW x 15

75% run to the opposite goal line

Merkins x 10

75% run to the opposite goal line

Plank Jacks x 15

100% run to the opposite goal line

CDD x 10

100% run to the opposite goal line

Thang I:

Partner up (size matters).

Wheel Barrow – 10 steps and 5 derkins to the opposite goal line.  Switch as needed.

Partner Carries – 10 steps and 5 squats to the opposite goal line.  Switch as needed.

Mosey to the elementary school loop.

Thang II:

More partner work…

Set 1:

50 Box Jumps

100 Jumping Lunges

200 Squats

One partner running the loop.

Set 2:

50 Wide Arm Merkins

100 Dips

150 CDDs

One partner running the loop.

Mary:

Heels to The Heavens x 10

Corkscrews x 10

Hello Dollies x 10

Box Cutters x 10

Dying Cockroach x 10

COT:

Read your newsletter

Praises for health.

Prayers for PAX loss of a close friend, family relationships and others unspoken.

Moleskin:

This was a great group this morning and I was just trying to keep up.  I’m learning the art of leading from behind.

The field was pretty wet and I think I heard a few comments about soggy shoes…

Leadership is our duty as men.  To always be leading and always present our best selves.  The majority of our leadership opportunities are given to us at times when we’re unaware we are even leading.  Be a positive light today and everyday…

Thanks Backdraft for the opportunity.

Peace,

Seacrest

 

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3

UvsU at The Hive

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Three Hive regulars showed up for a Friday morning beat down in the gloom.  The workout promised to be the ultimate UvsU test.  Just you and the bell…

The Warmup:

Mosey around the parking lot for the usual morning jog (silent J).

Circle Up:

Seal Jacks x 20

WM x 10

Merkins x 10

Plank Jacks x 10

The Thang:

YHC had 6 cones set up with 2 exercises per cone.  2 sets per exercise.  The first round is to failure and the second is 1 more than the previous round to failure.

Cone #1:

American Hammers

Leg Raises

Lunge walk to next station

Cone #2

Dead Lifts

Swings

Reverse Lunge walk to next station

Cone #3

Merkins (each side until failure)

Lunge walk to next station

Cone #4

Curls (both arms)

Tricep Ext.

Reverse lunge walk to next station

Cone #5

Chest Press

Skull Crushers

Times up.

COT:

Read your newsletter.

Prayers for employment, family challenges and those impacted by natural disaster and there recovery.

Moleskin:

This proved to be a pretty difficult workout.  YHC was a little unsure of how this would go and some tweaks will be made before the next one.

The concept was that no matter how hard you push, your second effort should never exceed your best effort.  In this case, your first push to failure should always exceed your second.

You never know who is watching you, in F3 and beyond.  Always be leading…

I think I re-aggravated my F3 tramp stamp today.  We really should put some money into re-paving The Hive parking lot.  And add Airborne’s “F3 Tramp Stamp” to the lexicon.

Peace,

Seacrest

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