Tag: Shady

Double duty and bring up the big guns

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Slightly delayed due to PTO, but better late than never.

As the disclaimer was given, Jekyll rolled up in the rental truck and distracted us all with his manly vehicle.  Divac, fresh from moving from Hartsville, led us through warm-ups and then took us to the monster hill where we took on 11s.

Burpees at the top and big boys at the bottom.  Run down the hill and then backwards run up the hill.  It wasn’t fun but it was a nice warm up in the heat!

Next up was some 4 corners and partner work.

  • With your partner, 10 derkins using your partners back while they were in plank
  • 10 dips each off your partners back
  • 10 squats with an opposite foot touch
  • 10 big boys with your feet locked with partner
  • Rinse and repeat….for a total of 3x

Then we moved over to the playground.

  • 30 pull ups
  • 60 step ups
  • 100 flutters
  • Short mosey to end of parking lot with a short message below (and then the following)
  • 25 pull ups
  • 50 step ups
  • 80 flutters

For short breather we talked about being intentional either with ourselves or with those around us.  Less phone / screen time for Shady #DontBePhony per my 3 year old niece.

Wrapped up with COT and all things that go with that…went around the circle with what we were going to be intentional about for the weekend and upcoming week.

Great work and leading Divac….I think this guy has something going on!

Shady out…

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Blockparty- Just work

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Blockparty- WEP- The original home F3thefort.
Always great to Q anywhere but especially fun to come home to where you were introduced to this crazy group of HIMS.
THe tweet that went out this week was simple I was not trying to take you from your normal post site but I did promise if you came here you would have to put in real work.
Lets start- Disclaimer by fast mosey to small parking lot outside of park area.
Circle up for warmups. 15-20 of each of the following
SSH, Mtn. Climbers, flutter kicks, Merkins, windmills
Mosey to building with knee walls- 15 box jumps, 15 dips, 15 derkins- 3 sets drop 5 each time.
Plank while Q discusses discernment and the need for accountablitiy.
Mosey to wall- chair sits while everyone broad jumps past the line.
Next plank with feet up on wall while pax bear crawl past.
Hold Al Gore while pax lunge walks past.
Mosey to flag pole- Pledge of Allegiance.
Hill time- 11s- 1 at bottom 10 at top. 2/9 etc. merkin at bottom Big boy situp at top.
Mosey to COT.
Announcements, Prayers, Praises.
Backdraft out.

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First Timer at the Hive

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Always fun to Q a workout your not overly familiar with so figured I’d give the pax a little something different than what they’re used to in a kettlebell workout.  Special thanks to Shady who brought his arsenal of KB’s to share w/ Jedi, Dirty Harry and myself.  Otherwise we would have looked really stupid w/ our 15 pound colored shake weights.

Started out by doing a quick mosey around the big lot holding our KB’s.  From there we hit the warm-up:

  • 20 SSH, 10 thrusters, 20 alternating merkins (one hand on a KB at all times, switching hands each merkin), 10 big boy sit ups w/ KB press and 10 KB halos around the head clockwise and counter clockwise.

Ran the guys w/ our KB’s down to the far end of the lot adjacent to the football field and we got started:

4 cones set-up (1st at the far end of the lot), the next 3 about 8 parking spaces apart.  Quick and dirty – do an exercise at the first cone, immediately lunge walk (w/ twist) w/ KB to the next cone, drop the KB, run back to the first cone (every time) and bear crawl back to your KB.  Once there, you do the next exercise, lunge walk w twist to the next cone, drop weight, run to the very first cone, bear crawl back to weight (now 2x the original distance)….you get the point.

    • Exercise #1 – wood choppers – It’s a play on the KB swing, but a little harder.  Start w/ KB above your head to the left then swing it down to the right side of your legs, and then swing back up to the left side of your head.  Key here is to not blow out your knee, but to actually accelerate as much as you can on the way UP.  20 reps per side, then lunge walk, run, bearcrawl back to your KB (wait for pax, those waiting did upright rows), then
    • Exercise #2 – jump squats x20.  Lunge walk, run, bear crawl 2x the distance (those waiting for pax to get back did sit ups w/ KB), then
    • Exercise #3 – curl thruster combo (curl KB, drop down into a squat and press it over head) x20, then lunge walk run, bear crawl 3x the original distance.
    • Exercise #4 – finish off w/ KB toe touches x20.  After that we ran to the bottom of the hill right next to the stadium

Starting at the bottom, do the exercise and rep count i give you and then run w/ your KB up the hill stopping at each light pole to do the same exact exercise & rep count until you get to the top of the hill, then do it one last time, then run down the hill and wait for the 6 (and the next exercise).

  • Exercise #1 – American hammers x10 (only count the right side) – 50 reps by the time you’re to the top
  • Exercise #2 – old fashioned skull crushers on your back x20 – 100 reps
  • Exercise #3 – shoulder press / tricep extension combo move x15 – 75 reps

Once we finished w/ the hill work, we ran to the start of the big lot where we parked our cars and bear crawled the entire width of the lot w/ our KB’s in hand until we made it back to COT.  End result was about 1.6 miles, tons of reps (tris and shoulders fully smoked) and a pretty quiet COT lol.  Prayers included Jedi’s school / crazy life right now, Pax that haven’t been out in a while (get a hold of them and get em back), kids / marriages and safe travels.

Thanks to Band Camp for giving me the torch for a day – had a blast.  The guys rocked it.  Until next time.

ChaChing

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A Return To The Corral Which Is Golden

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Man, it’s been a long time. It’s been a long time since coming to the Golden Corral, or as it was often referred, the Buffet of Pain but it’s also been too long since my last post. No better way to knock the rust off than by saying yes to Lutefisk’s (just rolls off the tongue) invite and Qing Golden Corral yesterday. Trying not to lower the bar that has been established, I had to ensure the Weinke was full of all your favorite buffet options. After all, we’re not mailing this one in.

24 (23 really since Fish Sticks joined us at the end after getting his brisk miles) other hard-chargers, including feisty “Shin-Guard” joined me at 0515 to review the disclaimer and conduct a little warm up jog around the parking lot, ending up at the top, furthest from HT.

Warm-up:

Wind Mills, Jump Squats, Merkins, Diamond Merkins, Side-Straddle Hops, Carolina Dry Docks

Line up facing the Teeter. Run down to the store and Nur back to our starting point. REPEAT.

2 PAX at a time, run 1/2 way to Teeter then run back. We’d get through all 24 of us but the catch is that while you’re not running, you’re doing your best Flying Squirrels. See CSPAN, we still love you.

Reminder of 2 points (which is hard to stay accountable to when you don’t post for a while):

  1. C.O.T. Integrity – Don’t be a hypocrite. Be the same man outside the C.O.T. as you are inside it.
  2. Kotters – Bring ’em back. They’ll fight you but they want to be back AND we want them back.

More details were shared but you had to be there.

The Entree: 10 reps of 10 exercises and we’re cycling through 10 times (lofty desire). After each round, we’d run 1 set of 2-tiered suicides.

10 exercises were:

Burpees, Wide-Arm Merkins, Jump Squats, Mak Tar Jai’s, Knee Tar Jai’s (modified at the sight of bloodied knees to just doubling the yet to-be mentioned Jumping Lunges), Dips, Peter Parkers, Parker Peters, Jumping Lunges, Carolina Dry Docks.

We made it through 4 rounds.

HEY, welcome to Fish Sticks.

Until Next Time,

Maximus

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The Armory: 20190617 Circling the Wagons

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14 PAX for a humid day at The Armory. Working hard and starting the week off strong!!

We did a quick warm up and got loose

I showed the PAX my drawings on the ground of my Inner Stick Man and Outter Stick Man, talking about who we are on the inside versus the outside…….and making them one in the same!

Than Thang – do these exercises….most were 20 reps but too lazy to change below…..roll the dice of pain in between each move

10 Kettle bell swing
10  bent row
10 Goblet squats
10 Upright row
10 Lunge press
10 Sumo upright row
10 Curls L/R
10 American Hammer
10 Bench press
10 Plank Rows L/R
10 Tri Extension

10 Flutters
10 Hello dolly’s
10 Freddy’s
10 Deadlift
10 Sidestep upright row
10 Kettlebell Merkins

Line up for suicide runs and then back to COT

Thanks for the Q Jwow!! Awesome time as always!

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June Birthday Q at Laces In – Act 2

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Shady and Deacon kicked off June at Laces In with a dual Q that left little time (if any) for mumble chatter (thanks Kraken Burpees).  YHC called his own number today to keep the birthday Q theme going and the number 45 was the goal with each exercise…..well mostly.

After it was declared there were no FNGs and disclaimers were voiced and assumption of risk delegated to all gathered, we moseyed off….sort of.

Many PAX were expecting a longer run to COP (which was later delivered) but before doing so, PAX stopped at the flag, recited the pledge of allegiance and gave tribute to all who serve that we may have the privileges our freedoms grant us.  After those few moments of thanks and gratitude….we were off past the Hive lot, the band lot all the way to the 21 hill for a little COP.

Morrocan Night clubs X 23 (I/C) – Mumble chatter volume 5/10

Windmills (Trucker approved) X 12 (I/C) – Mumble chatter volume 7/10

Imperial Walkers X 12 (I/C) – Mumble chatter volume 8/10

5 burpees OYO – mumble chatter volume 1/10

Mosey briskly to the main event: 45’s – mumble chatter volume: inaudible

YHC led PAX back to the band lot where cones suddenly appeared.  The prior mosey intentionally (YHC’s 2019 word) went away from the cones in the hopes PAX did not see them – mostly successful (I think).  Upon finding the cones in 4 corner format with one cone in the middle, YHC called out 10’s at each of the four cones (adding up to 45 for each exercise) – consisting of the following:

Cone #1 – 9 BB Sit ups, Lunge Walk to center cone, 1 merkin, run back to cone #1; 8 big boy sit ups, Lunge Walk to center cone, 2 merkins, run back to Cone #1, continue sequence until reaching 1 big boy sit up, lunge walk to center, 9 merkins and run back to cone #1

Cone #2 – 9 burpees, run to middle cone, 1 squat, Lieutenant Dans back to Cone #2, 8 burpees, run to middle cone, 2 squats, Lieutenant Dans back to Cone #2, continue sequence until 1 burpee and 9 squats were done.  Move to:

Cone #3:  9 Carolina Dry Docks, run to middle cone, 1 merkin, run back to cone #3, 8 CDD’s, run to middle cone, 2 merkins, run back to cone #3, continue sequence until 1 CDD and 9 merkins were done.  Lastly: Cone #4:

Cone #4: 9 flutter kicks each leg, lunge walk to middle cone, 1 heels to heaven, run back to cone #4, 8 flutter kicks each leg, lunge walk to middle cone, 2 heels to heaven, run back to cone #4 , continue until…..well you get the idea.

YHC had to call time at 5:57 – Straight Up was the king well into the sequence at cone #4, if not completed.  Many PAX had things to say about the number of lunge walks.  I don’t know why.

A run from the band lot back to the flag reconnected us with 3 Laces Out runners for COT

Announcements – Hog and Coyote this Saturday in Rock Hill. Straight Up leading a trail run at Crowders on 6-22, Read your newsletter, Spend father’s day with your M’s and 2.0’s – the golf course will always be there.

Prayers were lifted up for Gilligan’s recovery from surgery, High Stick’s daughter’s recovery, Trucker’s M and her upcoming interview and for all unspoken prayers held in the silence of the hearts of PAX.

NMM – The HIMs YHC has had an opportunity to be around over the past 6 months have truly helped personal acceleration and intentionality in my life.  Our greatest gift to one another is the ability to sharpen others and help transfer the habits that impact all of us leading lives of intentionally and virtue in all that we do. Here’s to another great year ahead for YHC and my sincere thanks to all the PAX who have helped shape and sharpen YHC.  Your work is appreciated beyond words.  Thank you brothers! I am 45, thankful and better because of all of you.

Cyclops

 

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Dora and Climbing Jacob’s Ladder

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Today we had 12 brave souls that came out for my sophomore Q….hopefully I didn’t disappoint.  No FNG’s and the Disclaimer was given.

We started with a slow mosey around the parking lot and warmed up with :

Cherry Pickers, Imperial Walkers, Overhead claps and Windmills…with help from the group my Cadence will improve

DORA made an appearance and made us do:                                                                                                            100 Merkins                                                                                                                                                                           200 Squats                                                                                                                                                                             300 Flutters

When that was completed we were entertained with Jacob’s Ladder                                                            10 Pull-ups down the hill for 1 Burpee and back up the hill for more pullups and so on and so on until we finished.

Back to COT for announcements and prayers and we were joined by two ruckers.

Thanks Punch List for the opportunity to lead these men

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4yr Hive-iversary

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12 PAX gathered in the humid pre-rain gloom on Deacon’s 40th Birthday for a workout marking the four years since #TheHive shovel flag was first planted.

With current and former Site Qs on hand, the Q was split 3 ways. YHC took the first 10 and last 5, Tesh and Longshanks had 15 each.

The Thang:

Warmup – Band Camp
– SSH x40
– Windmill x10 (slowcount)
– Mountain Climbers x10 (sloooowcount)
– Parker Peter x10
– Peter Parker x10

Bro-ga sequence
– Honeymooner
– Down Dog
– Right leg high
– Right foot between hands
– Move right hand inside right foot
– Push right knee out further to the right
– come down to elbows and hold
– Return to high plank
– repeat on left side

Kettlebell flow
– Deadlift
– Goblet squat
– Right lunge
– Left lunge

Handoff to Tesh:

Single arm overhead press
– start with bell up
– come down on a 3 count
– press up and count the rep
– 10 each arm

Partner up – try to find similar bell size
Stand about 40 yards apart
One partner does 10 KB Swings, other 10 snatches (5 each arm)
When finished with your reps, put your belly down on the ground
Your partner will either be down on the ground or finishing up. If they’re down, both of you pop up and sprint to change places. If they’re finishing up their reps, wait for them to finish and their belly to hit the ground, then pop up and sprint to change places.
Continue for 7 minutes.

Double arm tricep extension
– start up
– come down on a 3 count
– press up and count the rep
– 10 reps

Handoff to Longshanks

Ladder:
– 5 manmakers
– 10 deadlifts
– 15 goblet squats
– 20 curls (10/side)
– 25 big boy sit-ups with bell
– Run to the end of the parking lot and back
Rinse and Repeat 3 times

Back to YHC for some core (flutters w/ bell, american hammers, and Deacon called some leg raises) a message on Kennedy’s “We choose to go to the moon” speech. https://youtu.be/kwFvJog2dMw?t=19

“We choose to go to the Moon in this decade and do the other things, not because they are easy, but because they are hard; because that goal will serve to organize and measure the best of our energies and skills, because that challenge is one that we are willing to accept, one we are unwilling to postpone, and one we intend to win, and the others, too.”

That we choose to do the hard things because they are hard. (Here’s a personal list for me. 1st F: posting in the gloom to increasingly challenging workouts; 2nd F: reaching out to a PAX I don’t know well, but know is struggling; 3rd F: praying aloud with my wife/discussing my faith with someone whose beliefs I don’t know.) Because that difficulty measures us. It forces us to organize our energies to accomplish the challenge.

Grateful for the opportunity to serve as Site Q and to strive to be better among men that inspire me to keep going.

– Band Camp dismissed

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Gemini Birthday Bash

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The Thang:

Mosey to the parking lot near the tennis courts

COP: Hillbilly Walkers(20x), Imperial Walkers (15x), 1 min of 7 burpees and 33 SSH, 3x

Mosey to the band’s practice parking lot

Jack Webb Style with Crackin Burpees for the 1 and Bobby Hurley for the 4 with 3-4 partners for encouragement

Bomb Jacks (100x), Overhead Claps (200x), Merkins (100x), Big Boy Sit Ups (100x), Squats (200x)

Moleskin:

On this glorious day, we followed our own advice of not “going it alone.” So we decided to lock shields to celebrate the 40th birthday of two Geminis that were born two days apart. We are humbled and honored by the love and support of our F3 brothers for our birthday bash. We can’t thank you enough.

As we turn 40 years old, we understand that we are progressing into the next season of life. Age 0 to 20 is the spring season where we identify who we are. Age 20 to 40 is the summer season where we learn and grow. Age 40 to 60 is the fall season where we influence others. Age 60+ is the winter season where we share wisdom with others.

What season of life are you in? Own it. Celebrate life and your season daily.

Peace,

Deacon & Shady

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100/300 Blind Spots

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9 PAX gathered in the humid pre-rain gloom at the southern end of The Fort for this iteration of The Tomahawk

Warmup:

Short mosey
10 SSH
10 Mountain Climbers (slow count)
10 Parker Peters
10 Peter Parkers
Honeymooner–>DownDog
10 SSH
10 Imperial Walkers
10 Hillbilly Walkers
Short mosey back to bells

The Thang: alternating with Kettlebell Swings

20 Merkins
10 KB Swings
20 Merkins
15 KB Swings
20 Merkins
20 KB Swings
20 Merkins
25 KB Swings
Short mosey

20 Goblet Squats
10 KB Swings
20 Goblet Squats
15 KB Swings
20 Goblet Squats
20 KB Swings
20 Goblet Squats
25 KB Swings
Short mosey – to check on a shovel flag in need of repair

20 Crunchy Frogs
10 KB Swings
20 Crunchy Frogs
15 KB Swings
20 Crunchy Frogs – hands up
20 KB Swings
20 Crunchy Frogs – bells in the air
25 KB Swings
Short mosey

20 Cossack Squats
10 KB Swings
20 Cossack Squats
15 KB Swings
20 Cossack Squats
20 KB Swings
20 Cossack Squats – with bell
25 KB Swings

Short message on blind spots
Plank up
’round the circle on what PAX think their blind spots are

Final round to get to 100 of each exercise and 300 swings
20 Merkins
20 Goblet Squats
20 Crunchy Frogs – bells in the air
20 Cossack Squats – w/ bell
20 Kettle Bell Swings

COT

NMM:

Blind Spots:
As we went around the circle every PAX mentioned that their blind spots are either related to their M or their 2.0(s)….Interesting to note these are at the center of the concentrica. My mind too often wanders back to a Donald Rumsfeld speech (circa 2002) where he lists categories of concerns about the war in Iraq. Known Knowns

  • Things we know
  • Things we know we don’t know
  • Things we don’t know that we don’t know

Phil Kline wrote an Art Song using the text.

At first, I felt Rumsfeld was just rambling, more than a little incoherent, and simply trying to justify the cause for going to war. But the more I hear Phil Kline’s little tune……

We all have blind spots, and often put these “blind spots” into the second category. Things we “know” are our blind spots. But more dangerous is the third category: blind spots we have, but don’t even know exist.

This is why it is important to have other PAX cover your blind spots, and be emboldened to speak with candor when they see your blind spot. If you could see it yourself, you would have already.

We post to get better, and the 1st F is the easiest  to push ourselves. “It’s simple really. If you want to learn how to run faster, just find a faster man. And chase him until you catch him.” Let’s make sure we commit to get better in the 2nd and 3rd Fs as well. And just as the Q and PAX will push you during a workout, let’s push each other to be better beyond just physically.

-Band Camp dismissed

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