Humane, Inhumane, Inhuman

Some 14 PAX broke off from the larger Bushwood/Snake Pit conglomerate with a kettlebell in their hand

Warmup:
Yoga – much to everyone’s “enjoyment”
KB Windmill – nobody even pretended to like this one
SSH
Large Arm Circles
Shoulder Taps
Mountain Climbers

Short Mosey:

Dan John’s Humane Burpee
15 KB Swings
5 Goblet Squats
5 Merkins
15 KB Swings (It was here that BOB tweaked his back)
4 Goblet Squats
4 Merkins
15 KB Swings
3 Goblet Squats
3 Merkins
15 KB Swings
2 Goblet Squats
2 Merkins
15 KB Swings
1 Goblet Squats
1 Merkins

Short Mosey

YHC interpretation of an Inhumane Burpee (5 rounds)
15 KB Swings
5 Goblet Squats
5 Merkins
15 KB Swings
5 Goblet Squats
5 Merkins
15 KB Swings
5 Goblet Squats
5 Merkins
15 KB Swings
5 Goblet Squats
5 Merkins
15 KB Swings
5 Goblet Squats
5 Merkins

Short Mosey

Break from the routine:
10 R Single Leg Deadlifts
10 L Single Leg Deadlifts
10 R High Pulls
10 L High Pulls
10 R Racked Split Squat
10 L Racked Split Squat

5 R Single Leg Deadlifts
5 L Single Leg Deadlifts
5 R High Pulls
5 L High Pulls
5 R Overhead Split Squat
5 L Overhead Split Squat

Short Mosey – taking a new path

YHC’s addition of Inhuman Burpee (5 rounds)
15 KB Swings
6 Goblet Squats
6 Merkins
15 KB Swings
7 Goblet Squats
7 Merkins
15 KB Swings
8 Goblet Squats
8 Merkins
15 KB Swings
9 Goblet Squats
9 Merkins
15 KB Swings
10 Goblet Squats
10 Merkins

(interspersed this with 1 rep of pistol squat or burpee snatch between for variety)

NMM:

Genesis 3:9
First question in the Bible is God asking “Where are you?” Let us be the men who can answer and not hide. To say “here I am Lord.”

Praises: Gotcha Day, that we still have work, new babies
Prayers: job losses, work surprises, cancer, snake bite, surgery recovery, BOB’s back

Thanks for the opportunity to lead 3D:


Band Camp dismissed

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Month of the M

YHC was fortunate to be called out of the bullpen by Bobber.  Prior to the workout, YHC was asked to offer a few thoughts on marriage during the beatdown.  Being a novice at that topic (but constantly trying to improve through learning and practice), it seemed appropriate to consult the Q source.

Last evening, fittingly, the M and 2.0’s came with me on a tour of downtown Fort Mill where YHC furiously scribbled out 5 stations worth of exercises designed to align with each of the 5 points of M preparedness as cited in the Q source.  YHC’s M fittingly remarked that I was getting a workout before the workout.  She was right.

Upon arrival this morning, YHC pulled in the lot at 5:08 to be greeted by numerous PAX – some of whom (Stang, cough, cough, Stang), arrived sans gloves.  All were quickly reminded to get them if they did not have them already.   After a few PAX scurried in at 5:14,. all were disclaimed and we moseyed off to Kimbrell’s after the 5 core principles of F3 workouts were voiced.

The COP – because Slapshot was present (and because YHC felt like it), 5 burpees were done in between each of the following exercises done in cadence:

Windmills – 10 D/C, Imperial Walkers – 10 D/C, Low Slow Squats – 15 then holding people’s chair while doing 10 D/C  Moroccan night clubs I/C and 10 D/C air presses I/C.  Then we moseyed off to M preparedness station #1 – Maintenance = deceleration

Station 1 – Unity Presbyterian – because status quo enables no movement, we decelerate, therefore PAX were asked to do 7’s in a jacob’s ladder format – kracken burpees at the top and squats at the bottom of the driveway.  Planking was done until the 6 arrived back at the top of the hill.  The lesson was reinforced and on we moved to station 2.

Station 2 – Fort Mill 1st Baptist Church – Culture is a Jester.  When it comes to our relationship with the M, culture denatures and softens marital relationships (we meet each other halfway, etc.).  PAX did the following circuit – an exercise for each of the light poles with some free exfoliation for those who went gloveless as there may or may not have been some bear crawling between stations.  40 squats, 30 SSH’s, 20 wide arm merkins, 10 hand release merkins, 20 regular markins, 30 SSH’s and 40 squats before returning to the parking lot entrance to re-emphasize culture’s hindrance of acceleration and moving on to station 3 – the crowd pleaser.

Station 3 – Fort Mill Church of God – There is NO 50 yard line.  The relationships with our M require more than 50% effort.  It requires our best to be aligned because we know if we aren’t aligned at home in our most important earthly relationship, it becomes next to impossible to have alignment in the other relationships within our concentrica.   Since we must operate in the red zone, PAX were instructed to bear crawl more (maybe much more) than 50 yards downhill to the red zone where 5 burpees awaited   Then PAX returned to the start via crawl bear (crowd pleaser) uphill.  The return was somewhat slower than the start…….somewhat.

Upon completion – movement to Academy street left YHC to cover the last two points – because one of  the PAX incorrectly answered that the M is our best friend (spoiler alert – point 4 – the M is NOT our best friend), YHC had to graciously call out the gaffe and assign 5 burpees for the miss.  We then proceeded to articulate the 5th and final point – Joy trumps happiness and then moseyed back Academy Street – safely crossed the railroad tracks and sauntered into COT – roughly 2 1/4 miles later.

Announcements were made, prayers were offered for Stang’s mother in law, Pusher’s Mom/Esso’s MIL, and fittingly for marriages. Stang graciously took us out in prayer.

NMM – to look around the group this morning, YHC could not help but be filled with a feeling of gratitude.  Mumble chatter, fellowship, hard work doing things together we would very likely not to do on our own and the feeling that YHC has so many other brothers beside him to do life.  It eases the feeling of burden we often face.  YHC has said before that Q-ing is an honor.  And when Bobber made the call asking YHC to stamp the passport and trek east of the Peach Stand, there was only one answer.  I am better prepared to face each day because of those who choose the hard thing and encourage YHC to the same.  For that, my thanks and gratitude go out to each of you.

Meantime, study and practice the 5 points reviewed.  Alignment at home means greater alignment and impact downstream – the call being asked of each of us.   Until next time, thank you, gentlemen.

Cyclops

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Mini-training day

(For the record since it’s been a while since I’ve posted a backblast, I actually wrote this the morning after the workout and sadly it took me another fully week and then a couple days to copy and paste it…at least I’m making some kind of backblast progress…)

Aren’t all days in a sense training days?

Today, 9 men gathered, 3 had miles on their minds so split off for laughs and miles but could have just been laughs and coffee as YHC wasn’t there to witness.  Regardless, 6 men set off for the unknown.  Before any setting off happened, we had ourselves a little warm-up.

Slick: 20 SSH, 10 man makers, 25 SSH, 5 man makers

With heart rates higher than 5 minutes ago, we rucked up, gathered our 3 sand bags, and headed towards the church parking lot.  Wait…we first had Mainframe and Maximus do a quick demo on how to transfer a sand bag the proper way since a majority of the crew is headed to GrowRuck Grandstrand next week.  Demo concluded and we trekked off.  At the arrival of the church, we did 2 group sand bag handoffs, somewhat successful, and started on the first pain station.

While 1 guy ran / shuffled, with ruck, around the church parking lot circle and acted as our timer, the remaining 5 did the following exercises:

  • Plank hold
  • Flutter
  • Merkins
  • Squats
  • Overhead ruck press
  • Upward row with ruck

Next, we got in a ball of man of sorts, but YHC asked the guys to close their eyes and “mix around” while all the time keeping our eyes closed.  The goal of this exercise was to play with our minds and remove our site so communication became key since vision was impaired.  During an event, it’s going to be dark and disorienting and a guy, or guys, will need to find their voice BUT, also be ready to listen.

  • Objective 1: organize ourselves by height from tallest to shortest in a single file line
  • Objective 2: organize ourselves by age (days matter) in a single file line

Objective 1 – fail by ¼-1/2 inch.  Tinsel is working out too much and has stunted his growth.  10 burpee penalty

Objective 2 – pass

In summary, communication is key, but details matter.  How much is too much communication?  Depends on the situation and if penalties are involved.

Loaded up and moved to the fire station with sand bag transfer happening and Ruck event war stories filling the early morning air!

Arrived at fire house and unloaded gear.  Next up was “jacob’s ladder” modified version.  1 end was burpees and other end was squat presses with ruck (so this was done slick).  Counting was starting at 7 for both exercises and working our way down to 1.  Finished this by 0555 with not a lot of time (underestimated distance to COT) to get back.  We did see the space shuttle walking back which filled more questions about alien invasions and why is that plane’s lights facing the wrong way, etc.

Made it back to COT where we did the normal….aside from ball of man which we may have done for those that were ok to participate.  I will tell you that it felt pretty awesome.

Thanks to Tinsel for the opportunity!

Shady

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Block Party 4.6.2021

Catch up BB 4/5

Warm up

Arm/Leg ballistic stretching

SSH/Burpee Pyramid

 

Topic: Accelerating Fitness

Why are we here?

Why do we “take it easy” when it comes to fitness some times? We have the opportunity to be in the gloom. That’s right – an opportunity to be here. We aren’t forced here. It isn’t something that a judge or authority figures ordered us to do. We choose to do this. We get to do this. 

So why, then, is the temptation to “mail it in” so great, even when we go through the trouble to wake up at zero dark thirty? In the famous words of Youts: “We don’t wake up early to half-ass it.”

Mosey down Confederate Street to Withers, turn right to 4 way stop signs

ISI DORA

Partner up and challenge each other. DORA style but keep your reps secret from each other. After both PAX do a round of the movement, reveal the number of reps completed. Loser does the difference in a harder exercise while the winner gets a less difficult movement.

Legs – Run up Withers to Meachem & Back

Loser – Bomb Jacks

Winner – Squats

Bonnie Blairs

Monkey Humpers

Apollo Ono’s

 

Abs – Run down Academy to Forrest & Back

Loser – In & Outs

Winner – LBCs

Big Boys

American Hammers

Flutters

 

Arms – Nur up Withers to Confederate; run back

Loser – Diamonds

Winner – Wide Arms

Merkins

CDD’s

Dips

 

Putting somebody into your corner. 

The use of a brother (or several brothers) to motivate and push you. We are only as strong as we tell ourselves we are. And… spoiler… when we’re in the the thick of it – we’ll try to convince our own bodies to quit. Why?

Maximus quote: “I would have never completed, much less attempted, the GORUCK HTL without these men by my side. They knew the headspace I was in. Physically, I knew I could do it, but mentally, that is where I lacked confidence. These men saw to it that I wouldn’t train alone and each of them had their own motivation.”

There’s power in surrounding yourselves with like minded individuals. 

Mosey back toward Veteran’s Park for COT.

 

Punch List out.

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Primed at Minnow Pond

Minnow Pond….

Prime numbers today:
2 burpees,
3 bombjacks,
5 merkins,
7 squats,
11 wildcard reps every time we stopped.

We stopped around 11 times?

Total of 3.5 miles.

NMM:
Luke 5:31 (both prime numbers)
Jesus answered them, “It is not the healthy who need a doctor, but the sick.”
Make sure you’re seeking out the “sick” (sad clowns?). Don’t spend all your time with the healthy. That may mean posting with a newer PAX at a moderate to support them.


https://www.strava.com/activities/5007069647


Band Camp Dismissed

 

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Miles under cover

8 said no to the fartsack and chose the DRP at Colosseum. YHC was conflicted over whether or not to keep the PAX under cover or not, so naturally we chose both.  Here’s what happened:

PAX were disclaimed, a mosey to the West end of the school and in the small parking lot, we circled up for COP.  WIndmills, burpees, imperial walkers, burpees, hillbilly walkers, burpees, low slow squats, Moroccan night clubs in the people’s chair, burpees and side straddle hops were done in varying quantities.   YHC decided it was time to go under cover, so we moseyed toward the center junction of the middle and elementary schools after stopping at the flag for a Pledge of Allegiance.

Main Event – Part 1:  4 corners under cover.  8 PAX made for appropriate (and even) partnering.  PAX paired off in 2’s and ran to each station, coming back to the middle after every stop.  Every time PAX came back to the middle they did 5 burpees.  2 rounds were completed of the following:

Station 1 – 3 burpees, 16 rosalitas, 21 diamond merkins

Station 2 – 3 burpees, 16 hello dollys, 21 wide arm merkins

Station 3 – 3 burpees, 16 flutters, 21 merkins

Station 4 – 3 burpees, 16 mountain climbers, 21 shoulder taps

After completion we moseyed toward station to and took some wall while assuming the people’s chair – where PAX sounded off for the things for which they were grateful.

In honor of the nantan’s appearance, it seemed only fitting the part two was jack webs – PAX did all of them up to 10 & 40.

A mosey after that to COT brought us to 0558 so a 2 minute geometry class was held where PAX worked with the protractor in varying degrees with 0 and 90 being the crowd favorites.

0600 came upon us, JWOW split for a double down, announcements were given and prayers and praises were offered up.

Thanks to Long Duck for the call.  YHC was honored to be sharpened this morning by a strong group of HIM.

Grateful and until next time,

Cyclops

 

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Foosball @ Varsity – It’s more than a workout

YHC was informed this was a HIIT AO, did some Googling night before, and drafted up a weinke that I believe would meet the requirement. Hard to avoid a football field or pull up bars, so decided to say yes to both.

Quick disclaimer and we’re off to the track.

Warmup
  • Run 200 meters & stop – following in so so cadence form:
    • Monkey Humpers – a Hardwood favorite BTW
    • Imperial Walkers –
    • Hill Billy Walkers
    • Cherry Pickers
    • Peter Parkers
    • Parker Peters – Shady was kind enough to call out I did Peter Parkers twice
    • Downward dog
    • Honey Mooner
    • Band Camp Stretches

Mosey 200 meters to end zone

The Thang(s)

Intent was to have sprints of varied distances followed by exercises as a “rest” period, followed by more sprints.

Quarter Pounder

Sprint to marker, do exercise, sprint back to end zone, then sprint to next marker. Increments of 25.

  • Sprint to 25 – 25 Vups & sprint back rinse and repeat…
  • 50 – Monkey Humpers
  • 75 – Mountain Climbers
  • 100 – Calf Raises

Red Barchetta

Very similar yet you start by sprinting 100 yards, conduct exercise, sprint back to end zone and plank for 6. Rinse and repeat down in 25s. Intent was to keep the group together.

  • 100 – SSHs
  • 75 – Should Taps
  • 50 – LBCs
  • 25 – Merkins
  • Bonus – sprint 10 yards, 10 burpees and sprint back

DMC

  • Duck walk to 10 yard line, 10 merkins, crawl bear back.
  • Duck walk to 20 yard line, 20 merkins, crawl bear back.
  • Duck walk to 30 yard line, 30 merkins, crawl bear back.

Human Hurdling

Read this in exicon and had to try. Break up into 2 teams, a race of sorts.

Starting in plank, 1 man sprints to 10 yard line and plank. Man #2 sprints to 20 yard line, hurdles man at 10 yard line and planks. Man #3 sprints to 30 yard line hurdling man #1 and man #2 along the way and planks. Rinse and repeat to the end zone followed by another rinse and repeat back to end zone.

About 15 minutes left and it was time for pull ups. Had a hill sprints w/ pullups at top and exercise on bottom for 5 rounds but decided to prioritize the burpee pull ups due to time constraints.

Burpee Pullups

Consulted w/ Johnny Utah night before and thought, this would be marvelous. After attempting to articulate and failing, turned it over to Johnny U to articulate much clearer.

  • 1 burpee followed by 1 pull-up or chin up
  • 1 burpee followed by 2 pull-ups or chin ups
  • Rinse and repeat staying w/ 1 burpee to 6 pull-ups or chin ups

Then reverse

  • 1 pullup/chin up 6 burpees
  • 1 pullup/chin up 5 burpees
  • etc…

4 minutes left, headed to COT for some Mary.

Announcements

Most announcements at a COT ever!

  • Rooster
  • Grow Ruck
  • Bacon Run
  • Waxhaw Trail run
  • Metro CSAUP

And probably others

Prayers for guidance on life decisions and selflessness, mental health, and enduring a season of lots of change.

NMM

It’s admittedly been a really tough week for my family and I, after some very long weeks, the last thing I want to do is draft up a weinke and Q the next morning. That’s me being honest.

Normally, I’m excited and enjoy creatively bringing the pain , but there’s not much gas in the tank, and my mind is elsewhere.

But you have an obligation and owe it to the PAX who decide to do the harder thing; there are expectations to be met.

As I rolled into the parking lot and saw the cars, my worries sort of vanished and the excitement crept in. For 45 minutes, we’re going to work hard, bust balls, and set aside our worries or share them knowing you have a brother there to support. We’ll all get better together and you’re not alone.

I took a look around at the very respectable HIM that posted this morning and was grateful because, whether or not they know it, they’ve taught me something and they push me to be better.

Embracing the suck in the gloom builds the character and durability to endure the challenges we face daily. It’s more than a workout.

 

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shoeless fish still swim

10 PAX present today: Fishsticks showed up with no shoes, but still stayed to workout. Uhaul had an extra pair he borrowed. Perfect examples of durability and preparedness.

Warm up
Lap
SSH
1 man maker
Merkin
2 man makers
MC
Yoga
Monkey Humper
3 man makers
IW
HW
4 man makers
SSH
Merkin
MC
5 man makers

Thang 1 – Length of the parking lot
8 Goblet Squats
Sprint
8 Merkins
Walk Back (we bear crawled the first and last time)
5 Rounds? I lost count

Loaded Carry to courtyard
Thang 2
10 swings
10 cleans
10 push press
5 burpee snatches
10 front squat
Repeat on opposite side

Some additional Yoga

Thang 3
Row
Clean
Front Squat
Push Press
Just 3 reps on each side

One muscle up on the wall Shady couldn’t quite reach but that’s why the word assist exists!

Waiter’s Carry back to COT
For some seated forward bends

NMM:
I’m considering fitness….Like what are we fit for? Am I a fit father because I have a child? Am I fit for the jobs I’m given at work? Do I let my physical fitness get in the way of my fitness as a husband?

Prayers for quiet hearts to hear God

Thanks BOB for the opportunity to lead.


Band Camp dismissed
 

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Uncomfortable

7 PAX for the Gears Edition of Tune Up Tuesdays at Block Party.  We kept it nice and simple, but simple doesn’t mean easy.

The Thang:

No warm up, STL style.

Launched down White, around Kanawah, and down Massey at a sub-8 pace.  3 Pain Stations on the route:

  • Little Ceasers
  • Wolfe Funeral Home
  • Sisk Memorial

10-20-30 Merkins-Dry Docks-Mountain Climbers

Headed up Springs Street and took a right on Confederate (5 Burpees OYO for the 6) to the intersection with Monroe White.  Next routine was a variation on Burp-Back Mountain.

  • Ran up to Fort Mill Town Hall Parking Lot, 5 Burpees, then back down the hill and
  • Ran up to the other Hilltop at Williamson and Watson, 5 Burpees

Repeat 6 times total (3 per side).

Meet at the FMCOG lot for some COP while waiting for the 6.  Proceeded to Nur back lot, then some lateral shuffles across the lot.  Ran back up Academy to the Shovel Flag for some Mary before closing out in COT.

NMM

Band Camp especially enjoyed Burp Back mountain… enough said.

3.8 Miles covered, proof here

 

Read your newsletter.

Honor to Serve.

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The Bubble’

We ran around and did some bodyweight exercises.

May have stopped at every American Flag for a burpee at one point. Also Bear Crawled a long way across limited greenspace. Made it to the urgent care and back.

There may have been a set of 7s with burpees and bomb jacks. Also a possible pistol squat somewhere in there.

NMM:

Beowulf is still awesome. Grendel’s mom is the issue. Grendel is the symptom. Solve what gave birth to the symptoms in your life.


Band Camp dismissed

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