Tag: Shady

Leg Day at The Hive – Friday, May 17th

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12 men joined YHC at the Hive to make a baker’s dozen of PAX ready for a kettlebell beatdown.

Warmup

  • mosey around the parking lot
  • 25 side straddle hops
  • 5 burpees OYO
  • 11 windmills
  • 5 burpees OYO
  • 10 peter parkers
  • 10 parker peters
  • 10 4 count mountain climbers
  • mosey back to bells

The Thang

Pax lined up on one side of the parking lot. Will do a series of 4 exercises, run at 75% speed to the other side of the lot for another series of exercises, then sprint back to start to rinse and repeat.

First set 

  • Side 1
    • 10 single arm thrusters – each arm
    • 10 overhead lunges – each leg
    • 10 goblet squats
    • 10 kettlebell swings
  • Side 2
    • 10 big boy sit ups
    • 10 burpees

Rinse & repeat x 3

Second set

  • Side 1
    • 10 snatches – each arm
    • 10 sumo high pulls
    • 10 single arm rows – each arm
    • 10 overhead press
  • Side 2
    • 10 big boy sit ups
    • 10 burpees

Rinse & repeat x 3

Extra credit

  • 25 LBCs
  • Captain Thor to 3×12

Announcements

  • Convergence

Prayers

  • marriages
  • churches
  • personal issues
  • travel
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7

600M Shoulder Shredder at Pantheon

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GREAT morning!! Take advantage of the May chill. A month from now we will be far from it.

No FNGs, disclaimer was said and off we went.

Ran around the short loop of the parking lot to warm up and to the non-residential side of the school for the COP:

20 or so of each:
* SSH
* Windmills
* Imperial Walker
* Hillbilly Walker
* MNC
* A little Broga

Then we went back to the front of the school where YHC had set up the main event.
600
6
What did these two numbers mean to me? That’s what I asked on Twitter the day before.
Well…..
The large oval-ish drive that starts at the student drop-off area at the front of the school and proceed all the way around the field out front and back is about 600m long. Then I had set up 6 work stations of cones w labels that detailed an exercise to do, then a means to transition to the next cone. That’s 100 meters roughly from station to station.  First station is right by the school near the baseball field, then proceed clockwise all the way around.

Stations are as follows:
Station / Exercise / Transition to Next
1 / 25 Merkins / Burpee broad jump
2 / 25 4ct Flutter / Lt Dan
3 / 25 Reverse Crunch / Bear Crawl
4 / 25 Merkins / Run
5 / 25 4 ct Flutter / Bear Crawl
6  / 25 Reverse Crunch / Lt Dan

A lot of bear crawls and Lt Dans!!  We finished with almost 10 minutes left. Next time I’ll up the exercise count from 25 to 50. I did not want to start another loop so we went to the posts along the student drop off for  2 rounds of BTTW-to-burpee, and people’s chairs – to – burpee. Then a short jog around the lot to COT.

Everyone did great. Shoulders are kinda smoked. Great discussions during the WOD. See below.

Announcements / P&P:
* Read your newsletter, get involved!
* Remembrance workout in honor of Badger at Golden Corral coming up
* Cannoli run/ruck on 5/18
* Convergence 5/24
* F3 Dads/kids at the Deep on 5/25
* Prayers for Bear’s mother in law as she fights cancer
* Prayers for Router’s M
* Prayers  for injured PAX, marriages

Mental Health Awareness Month – My Story

May is Mental Health Awareness month, with the purpose of bringing mental health in all aspects out in the open, drive support, find cures/treatments, and open minds. During the first half of the workout, when I had breath, I started sharing with the PAX something that has recently and directly affected me and my immediate family I am responsible for here in Fort Mill. I have a sister who, for 30 years, has fought depression and still is. I have friends who live with it as well. I have a friend who is bipolar. Mental health issues have been in my life for some time, I am no stranger to them.

But this new development hits even closer to home now. My older son, who is now 10, has been diagnosed with ADHD since 1st grade. We got him the help and meds he needs and all was well.  But over the past year we noted some changes in him. Not just pre-puberty or a 10yr old boy being a 10yr old boy, but some of the previous diagnoses were being amplified, as well as some new concerns. To most people he is a normal boy but in certain situations our concerns became evident. He’s an incredibly intelligent boy but his grades were way off, and some behaviors were concerning. After several months of doctor visits, questionnaires, testing, and so forth we found that he is now on the Autism spectrum, diagnosed with Asperger’s Syndrome. We were really not too surprised, and by no means disappointed or mad or what not. It’s NOT about us as parents, that our child is ‘defective’ or ‘broken’ or ‘abnormal’ as some parents would possibly feel when they hear the diagnosis.  To most others who first meet him he seems like a normal boy – active, chatty, but a little socially awkward (just like his dad). Because he is. He just processes info, reacts to input, and shows emotion a little differently than others. What the diagnosis meant is that he will get the help he needs when he transitions to middle school next year. He won’t be in special ed classes, he won’t be set aside from the others or what not as most parents fear about. He will be in a normal class but will have his own ‘personal assistant’ of sorts. All of this came from months of effort by many, including us.

But my main point is not my personal plight or that of my son. It’s that it took so long to get to where we are now, with answers and a plan to get him on a path for better success in life however it is defined. In the US there are over 1.1 MILLION physicians and growing. They are everywhere. They fill up their own phone book (millennials may have to google what a phone book is). But there are only roughly  28,000 psychiatrists and 106,000 psychologists in the US. And that number is declining as the number of registered psychiatrists that are retiring is more than new ones to replace them. That’s almost 9:1 ratio, which is unacceptable, and to me is VERY indicative of our view, culturally, towards mental health. What that also means, and what we experienced first hand, is when you have a need for mental health diagnosis, treatment, and support – it is not easy to find. It is not as readily available as the minute clinics inside every CVS and Target, not as readily available as the Ortho treatment centers or family care centers that are everywhere. Seeking help is a long, arduous process that you have to push, drive. If you break an arm, in most suburban environments help is less than 10 minutes away on average. But if you are suffering depression or show signs of mental trauma, your options are few and they are often over-booked. Why is that? Why isn’t anyone concerned as they should be?

Mental health is just as important as physical health. Period. Unfortunately many do not see it that way. It is still in the shadows in this country in my opinion. It’s getting better, but still has a long way to go. When the average person hears ‘mental health (issues)’ they think looney bin, straight jackets, problem people/children, crazy people, warped minds, and just general problems they do not want to understand, deal with, or be exposed to in their warm, comfy cocoon of a life they’ve made. Because hey, it does not affect them right? Mental health issues are more prevalent that one may think, but they still have a stigma associated with them. Birds of a feather flock together is the old saying. It is a quite true and very simplistic statement about human sociology, human nature. Those in the mental health struggle feel they cannot be part of the “normal”, average flock. That is the burden they bear, but it is also the burden placed upon them as well. That has to change.

The only way to break that stigma, to bring things out of the shadows, is to be open with the struggle, be open-minded about the struggles, and to educate and enlighten for fear tends to be bred from the unknown. People in the struggle cannot feel ashamed or scared to talk about it. People in their lives need to learn that they need to be the non-judgmental, fearless support system they can be. Society in general needs to demand more access to diagnosis, treatment, and support. If we can change a culture over time to – view cigarettes as a health hazard and not a cool stress relief; to view great white sharks as an endangered species that need to be protected instead of slaughtered like Jaws monsters; to be more mindful of our resources and impact to our earth; and to value diversity and the differences in each other – then why can’t we change the culture to a one more empathetic, understanding, and open towards those in the mental health struggle?

We need to break the stigma.
Be open.
Be open minded.
Be the change.

Thanks for the opportunity to lead.
-NASA

 

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4×4 Fun

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I haven’t been to Colosseum in a long time. I’ve been doing the ruck WOs on Tuesdays so it was good to shake up the routine. It was also great to see so many cars rolling in. I haven’t seen several guys in a while due to being under a ruck so it was great to be out in the gloom with them again.

Go time arrived and disclaimer was attempted. Mosey around loops in front of school with high knees, butt-kickers, karaokes both ways. Circle up for normal warm-ups: SSHs, windmills, Peter Parkers, Parker Peters, and some Hillbilly Walkers.

Moseyed over to side lot. Today’s theme was simple, 4 exercises done 4 times. First off was Bear Crawl from top of parking line to curb, 4 Merkins, Crawl Bear back to top of parking line, 4 Donkey Kicks. Repeat 4 times.

Mosey over to lot behind school. 5-Worst Merkins (Wide, Normal, Diamond), 10-Big Boy Situps, 15-Plank Jacks, 20-Shoulder Taps then run to other side of lot. Repeat 4 times.

Mosey to loop in front of school. Starting at center of loop: 10-Burpees, 10-Mtn Climbers (4 ct), 10-Lunges (each leg), 10-Smurf Jacks, then run around loop to center spot of on other side. Repeat 4 times. Lots of good mumble-chatter during this segment, except for Tesh who almost lapped everyone.

Slow mosey over to front of middle school for some Wall Webbs. Start in People’s Chair, walk out on hands into Merkin, walk back up on hands into chair for overhead claps. Normal ratio of 1:4. I cut it short at 6:24 so we had time for some mary (and my legs were starting to burn). Back at cars to finish up with 10 tiny circles clockwise, 10 counter-clockwise, then 20 flutters. Time’s up. Hopefully the PAX got their money’s worth today.

Continued prayers for Stang’s family as they mourn the passing of his grandfather as well as all of the kids that Cornerstone is involved with in their treatment group.

Thanks to Jekyll for the opportunity!
-Mainframe

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A Hive workout with no SSH’s or Swings?!? It’s true.

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17 #HIMs decided to follow the tweet of Band Camp (or decided on their own) and came out on a reasonably pleasant morning to lift and put down objects of varying weight numerous times.  YHC was honored to get the call (it’s always a privilege to lead – more on that later) and learned the night before that the deck of cards had not made its way to the Hive in some months.  Seemed as reasonable a time as any to bring them back.  So I did.  After the disclaimers were given and the traditional check for FNG’s came up empty this time around, we were off.

We moseyed with bells to another area of the parking lot (minimal running today – it is a kettle bell workout) and circled up for COP, which consisted of the following (yes – there were no side straddle hops, believe it or not):

Moroccan Night Clubs X 20 I/C – holding arms out after completion

Little arm circles  X 10 forward and backward keeping them held out in between and after

Overhead claps X 10 – after completion, arms at ease which were now warmed up for what was to follow

Imperial walkers X 15 IC

Low Slow squats X 20 (another precursor for future exercise)

Mosey with bells to the East side of the lot for the main event:  Out comes the deck

Spades = Goblet Squats, Clubs = Upright rows, Diamonds = Skull Crushers, Hearts = Hammer Curls

YHC was pleased by the mumble chatter and simultaneous effort and the PAX delivered so well, we made it through 1 deck and 1/2 way through a second time.  Upon completion of the first deck (which happened faster than anticipated due to efficient PAX), YHC was asked if a sermon was to be given.  When silence ensued in response, YHC smiled and promptly requested the PAX to sprint to the West end of the lot as fast as possible then mosey back – all obliged.  Following a few 10 counts and one round of 10 burpees (just because),  T-Square had to choose between one of two piles of cards as YHC had split the deck of cards in 1/2.  He chose the pile that ended up having a disproportionate amount of face cards – much to the pleasure of the PAX.  Mumble chatter increased as consecutive suits were drawn on multiple occasions citing a few accusations of a rigged deck and flush draws (fake news).  Nonetheless, all got better.

With 5 minutes to go, we moseyed to COT with bells in hand for…….a little ab work – but just a little:

All exercises were with bells and double-count:  flutters with the press IC x 20, LBC’s IC x 10, Hello Dollys IC x 10 and Rosalitas IC x 10.  This took us to 5:59:30.  A body destroyer was called, then a 10-count delivered from Trucker and lo and behold, 6:00 was upon us and the time came for COT and BOM.

Announcements – Convergence on May 24 at Harris Teeter Baxter – all 4 workout options available – KB, Ruck, Run, Boot Camp with 3rd F at Eternal Shack (behind Zaxby’s) following.

May 21 – one year anniversary W/O to honor Badger and his legacy at Golden Corral.  Wear red to honor.  Decibel on Q and Badger’s oldest 2.0 will be in attendance.

Read your newsletter.

Prayers – for teachers, for families, for our 2.0’s finishing school, for Mom’s – especially this weekend and for those working through strained maternal relationships, especially on this weekend.  Be a light to someone when you’re called – you never know what someone is gong through – No OYO.

NMM – YHC had stated in the past that serving in any position of leadership is a privilege.  No matter the opportunity, when called to lead a group of #HIMs, it should be taken as the blessing and opportunity it is meant to be.  And one of the greatest gifts we can pass on to one another through leading is the gift of sharpening, strengthening and honing ourselves – physically, mentally and spiritually.   To Band Camp, my sincere thanks for the opportunity to get out in front of such a strong group of #HIM’s this morning.  Every man gathered today made YHC better and, for that, I extend my thanks and gratitude.

Honored to serve,

Cyclops

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#LacesIn. 0515. It Pays To Be A Winner.

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We played a little bit of “It pays to be a winner” this AM at Laces In in honor of GoRuck Team Selection which starts today.
If you aren’t familiar, this is a common phrase spoken in Selection, and it’s a great tool they use to get into guys heads to make guys feel pressure and push themselves.

Here’s what it looked like… The Thang:

We moseyed to the back parking lot behind the baseball field (the Band Practice Lot) for a little warm up. Some Mountain Climbers, Windmills, SSH… the usual fare.

Then we moseyed to the front of the school for some CDDs, lunges, and flutters. Spiderman made a comment at one point about losing guys because of the pace. I thought about that… With a crowd as large as we had this am, I wanted to get a sense of where their heads were. Who’s pushing, who’s trailing, who’s struggling…? Am I struggling? Am I trailing? Can anyone even really know these things…?

Anyhow, then we moseyed back the lot from whence we had just come, where we began every Pax’s favorite game show: “It Pays to Be a Winner” (at this point, the Pax didn’t know we were playing). We lined up at one end of the lot and got underway.

Round 1: Bear Crawl to the other end. Alchemy won this round. Because he’s 17. And quite fit. Since he won, he got to choose the method by which we traveled back to the other end. He chose Bear Crawl. He was disqualified from choosing anymore. Because he’s 17. And quite fit.

Round 2. Bear Crawl to the other end. Alchemy won again. Shock. So his prize was that he got to pick who chose the next method. He chose Moab. I don’t remember what he chose, but it was no fun.

We continued to play a few more rounds with Pax choosing sprints, Bernie Sanders (Nur, Backwards Run, whatever you want to call it), Power Skips, and finally Broad Jumps. J-WOW won that round and so he got to set the pace back to the bottom of the hill by the stadium (the driveway in). We made a stop at one point to let everyone catch up and did an exercise there… No recollection what it was… anyway, we finished our mosey to the bottom of the hill and partnered up. SIZE ALWAYS MATTERS. #TWSS

Bonsai won the sprint to the bottom of the hill, despite my best efforts to cheat, and so he picked the partner method of travel to the top of the hill. He chose wheelbarrow. Because he hates happiness. Funhouse and Jekyll tried to cheat to get ahead and despite my best efforts to pull them back and make it “fair” (which meant making them go back to the start so I could cheat instead), they still won. So we moseyed back to the bottom of the hill and since they were the winners, they chose the method of travel to the top of the hill. They chose Partner Carries. Because they hate Bonsai.

The winners this time were the come from behind, dark horse team of Zima and Dirty Harry. Turns out Harry runs faster under weight. Which confirms our suspicion that he’s not actually from this planet. One more trip up running backwards and that was pretty much it for us…

The party bus came, saw, and spread the love…

-DH

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Block Party Beat Down

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I was excited to Q Block Party after the co-Q at The Fort on Sat.  I arrived early and saw 7 runners take off at 5:00 sharp with Bird Cage leading the way down the back trail.  Cars began to file in and the cars kept coming.  I wasn’t expecting a large crowd and then I heard that CSPAN was still in town and was coming to Block Party so I knew there would be a big and rowdy crowd on hand.

Once we hit 5:15, no FNG’s were present so a short disclaimer and off we moseyed.  Since the park has several obstacles littering the grass from the festival, I was going outside of the park.  We moseyed to the first parking lot up front and circled up.

  • Imperial Walkers
  • SSH
  • Arm circles front and back
  • arm stretch across body
  • mountain climber
  • slow merkin – 3 count down, 3 count hold, 3 count up

Mosey over to the sidewalk and wall near Springs Global.  3 exercises , 3 sets, decreasing reps each set.

  • Dips – Reps –  25/20/15
  • Derkins –         20/15/10
  • Step-UPS –     30/20/10

Mosey to the big hill and meet at the top parking lot.  3 excercises, 15 reps each, then run to bottom of the hill and come back up the hill backwards.

  • Squats/Monkey Humpers/Calf Raises
  • Slow Merkin/MNN/O/H Clap
  • Flutter/ Big Boy Sit-up/Hello Dolly

Mosey back to the sidewalk and wall where we started and do one more set of  dips and derkins 20 & 15.  Mosey back to the park. Since we had a few minutes left I decided to take a lap around the park on the path for an added bonus.  We ended back at the parking lot for set of LBC’s.

This was a great morning and I enjoyed the chatter and hard work.  Through the Q Source, I have been motivated to look for ways to continue to accelerate  in all areas.  I shared with the group that I have been successful in accelerating in King, Queen and Jester control, but the last 4 weeks the QSource was focused on Faith.  I was convicted that I am not accelerating in study and recognize the need to have my shield locks there to hold me accountable and provide the push I need.  I asked everyone to think of where they need to accelerate and who are they going to have beside them to hold them accountable.

Thanks Esso for the opportunity to Q and lead the Pax.

Rebel

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EMOM to close out AKA at Golden Coral

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We had 19 at Golden Coral to close out AKA. I was honored that Lutefisk gave me the opportunity to close out AKA and I did not want to disappoint. So here it is:

We started with a 1 mile journey around Golden Coral stopping every 1/4 mile for 15 merkins. (Crowd pleaser).

We finished up at the fire station for a quick warm-up before we got to the thang. I dont remember completely but it was quick. I think it included some windmills and weed pullers.

Then we got to the THANG:

I planned a little EMOM (Every Minute On the Minute). Each Pax had 1 minute to complete 20 burpees, then 1 minute to complete 20 crunchy frogs then 1 to get down the hill and back before we started over. We did this rotation until 15 minutes were up. The goal was to finish as many of the reps as you could or push yourself to whatever number was achievable in the 1 minute.

With enough time remaining, we started another EMOM, switching the burpees and crunchy frogs for jump squats and CDDs.

With only 2 minutes to spare we ran back to COT.

Thanks to Lutefisk for the opportunity to lead and to all the Pax for putting up with my craziness.

Until next time, back to the hunt…

 

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A Q of Ice and Fire

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Firstly, there are no spoilers contained in the backblast. YHC had been thinking about doing a GOT themed Q for a while. When I was offered to Q Crows Nest within 12 hours of a new episode dropping, I knew that winter had come.

14 men showed up and were disclaimed. Before we moseyed, the first game was explained.

Where are my Dragons?!

PAX were told that there were 3 toy dragons (dinosaurs if we are being honest) hidden around the AO. If any man found a dragon they were to let the whole group know and everyone would stop what they were doing and complete 20 Flying Dragons [flying squirrels] OYO. If all 3 dragons were not found with 5 mins left in the workout all the PAX would have a penalty – winter had arrived early and we would all have to do rounds of Climate Change. After this was all explained, we moseyed. Before the warm up began, Peg found the first dragon. So 20 Flying Dragons.

Wildfire Warmup

Lord Tyrion Leaps [SSH], Braavosi Night Clubs [MNC], White Walkers [imperial walkers], Gendry’s Hammer [American hammers], Benjin Starks [ranger merkins], The Hound [downward dog]

The Kingsroad

The Kingsroad connects the capital of the 7 Kingdoms, Kings Landing, all the way North to The Wall. It actually starts at Storms End, but whatever. PAX received a raven that white walkers were marching for the Wall and they needed to journey up the Kingsroad with reinforcements, or really bad stuff would happen. The Wall was on the opposite side of a parking lot from Kings Landing. PAX had to Lieutenant Bran (he don’t got no legs) there. At each pillar they passed they had to do 5 Iron Borns (Carolina dry docks AKA Pike pushups).

Once at the Wall, we needed to defend it. This entailed several rounds of Wall sits with PAX taking turns going beyond the Wall to do abyss merkins. Fortunately, for the realms of men, the White Walkers were defeated by the valiant efforts of the PAX. Flux also found the second dragon – so 20 more flying dragons. We then had to return to Kinds Landing. But as we had already found 2 dragons by this point we did not need to Lieutenant Bran – instead we did Welsh Dragons back, which was much shorter as the crow flies… though not necessarily less painful. Check the exicon; these ones are tough on the shoulders.

The Nobel Houses of Westeros

Stations were set up, each with the sigil, words, and name of a house of Westeros. There was also a corresponding exercise for each house. The lexicon came in real handy with this one. Complete station 1, run a lap. Complete station 1 again, then 2, and then run a lap. 1, 2, and 3, then run a lap… you get the idea. Here were the stations:

  1. House Greyjoy – 3 Kraken Burpees
  2. House Baratheon – 20 Leaping Stags (power skips)
  3. House Stark – 10 Dire Wolves (Werewolves)
  4. House Lannister – 20 Lion Kings
  5. House Frey – 20 Oblique Bridges (10 each side)
  6. House Martel – 30 Sun Gods
  7. House Targaryen – 20 Flying Dragons
  8. House Arryn – 3 Tony Hawk Burpees

We didn’t make it through all the houses before time ran out, but enough to get the sweat going. YHC also conveniently found the last dragon – sparing the PAX from global warming session, as we really didn’t have time for that anyway. I may work that into a future Q. We all moseyed back to COT, dragons in hand.

This was the most fun I have had creating a workout yet. Thank you to all the PAX who came out and endured a bit of nerdy fun, especially those who were up late watching GOT last night. And thanks to Iced Tea for the opportunity to lead.

Valar Dohaeris,

Homebrew

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A cat, a cow and a 7 minute mile

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Things Funhouse and Fishsticks did Friday morning.

We began with a 20 minute broga warm-up with a solid lead from Basso …. errrrr …. Sasquatch.

The other thang:

I trot along the avenue
I never thought I’d meet a turn like you
Meet nine turns like you

With crazy 90 degree turns and blind corners
The massive number of turns confused me through
They confused me through

And I ran
I ran so many turns
I just ran
I ran both left and right
I couldn’t find my way

A turn appears in front of you
I wish the route was explained better by you
Just simply a turn or two

And I ran
I ran so many turns
I just ran
I ran both left and right
I couldn’t find my way

Looks like we made it,

Barry Manilow

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Q2 2019 PFT @ The Coop!

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2019 quarterly PFT at the Coop was on schedule for day 21 of Ass Kickin’ April!  17 PAX came out to see progress that has been made since Q1 of 2019.  We had 8 repeats and 9 new comers.

The Thang

Warm up – Lap, COP with SSH, Squats, IW, Moroccan Night Clubs,  6 count burpees. Mosey to Pull Up bars.

PFT – 1 minute: Pull Up, Big Boy Sit Ups, Merkins.  The 1 mile run.  We did this.  Here is the output.

2019-Q1 2019-Q2
Name Pull Ups Sit Ups Push Ups 1 Mile Run Pull Ups Sit Ups Push Ups 1 Mile Run
FunHouse 5 45 37 6:40 6 41 45 6:04
Sk8orDie 5 39 37 DNP
DarkHelmet 22 42 64 7:21 26 44 63 7:10
Kaiser 15 22 61 7:38
SugarBug 3 29 36 8:41
Esso 12 38 43 8:25 14 42 53 7:28
Sasquatch 24 54 64 DNP
ChickenHawk 25 43 60 7:37
Wegmans 1 26 24 8:54
Husky 13 45 52 7:34
PunchList 12 39 33 6:48 17 46 48 6:33
DirtyHarry 5 50 50 7:28 12 53 61 DNP
Youts 18 44 51 8:49 26 48 64 8:34
Slash 8 26 31 8:45 9 27 44 7:42
Xray 3 12 25 9:15
Chunck 2 32 20 8:32
Tinsel 22 38 36 8:43 25 43 45 DNP
DD 18 25 54 6:35
Nasa 14 42 41 7:12
Harry Carey 12 32 37 5:58
Geronimo 23 43 40 6:45
Shady 37 44 44 7:03
Hardwood 19 26 51 9:17
FishSticks 11 56 52 6:22
Barry Manilow Present

FunHouseNaked Moleskin:  Looking at the 8 repeat PAX, all got BETTER!  Imagine that.  Continue to take the DRP, you get better.  Either if is all running, Bootcamping, Rucking, etc.  Keep posting and you get better! I have data and a spreadsheet to prove it! #WesaelShakerDolphin?

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