Tag: Shady

The Black Diamond “Webb Jiffy”

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This semi-warm morning started with YHC running up to the eager PAX at about 5:14 and 30 seconds.  Bonsai and YHC took a nice little detour on our way as we were engaged in conversation and your truly was on autopilot driving to WEP.  After dropping off the giant wienke and the tune machine, Bonsai and YHC hustled over.  After a very quick disclaimer, we jumped right into the warmup where we stood.

Warmup included: SSH x25, Windmill x8, low slow squats x10, merkins x10, big arm circles forward and backwards 5x / arm, Moroccan night clubs x20, downward dog and honeymooner, and last but not least mountain climbers x20.  We also did some shoulder stretches and you’re about to see why if you keep reading…

Medium paced mosey to the back of the school where the fun was about to begin.  As we gathered at the playground, we circled around the giant cardboard wienke which laid out a board of pain of sorts “Jack Webb” style…but with a “Webb Jiffy” black diamond twist (named Webb Jiffy b/c of Jiffy’s creation of the Dick Webb)!  I think this was my first (maybe second) black diamond Q, so I was excited to see how this played out.  I think it delivered once the reading ensued and was followed by groans and “you’ve got to be kidding me”.  There was no kidding, but there was music so that’s worth something!  Music got cranked on, we partnered up, and off we went!

The Thang – “Webb Jiffy” black diamond

This workout was “Jack Webb” inspired, and more notably Jiffy inspired for the comments noted above.  For anyone saying, “what is a Jack Webb”?  A Jack Webb is 1 merkin, 4 overhead claps; then 2 merkins, 8 overhead claps; 3 merk, 12 OC…all the way up to 10 merk, 40 OC.  So you get the idea…

Exercise 1 (again, Jack Webb based) – Name “Dick Webb” (black diamond version)

  • 1 chin up
  • 1 diamond merkin
  • 4 overhead claps
  • Repeat all the way to 10 chin up, 10 diamond, 40 overhead claps

Exercise 2 – named “Crack Webb”

  • 1 cracken burpee (1 burpee + 3 hand release merkins for the pushup part of the burpee)
  • 4 squats
  • Repeat all the way up to 10 cracken and 40 squats

Exercise 3 – name “Plank You Webb”

  • 1 merkin
  • 1 mak tar jai
  • 4 plank partner hand slaps
  • 4 plank jacks
  • Repeat all the way to 10 merkins, 10 MTJ, 40 hand slaps, 40 planks

PAX made it to “Plank You Webb” but we ran out of time.  Looking back to the workout, there was no stopping, no 10 counts, no stop for a message from the Q (which YHC should have done something).  From a positive light, this workout was very 1st F focused so there was mumblechatter during times of taking personal breaks and YHC considers that a win.

Mosey’d back to COT, took a quick pic for evidence, counted off with the Pennywise crew and name-o-rama followed by announcements, prayers and praises.  In the end, we pushed ourselves past what YHC would be close to categorizing as “looked good on paper”, but where you’re planning for black diamond and trying to #accelerate, no one quit and the partners ensured accountability.

Thanks to Jiffy for the opportunity and the push for YHC to challenge myself for this idea. Had a great time and actually still feeling the aftereffects…which may also be coming from Deacon’s Q at The Hive or the beating YHC just took from Band Camp and Flat Tire at The Fort.  Either way, I’m beat as I’m writing this!

Shady

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The Coop 11:2019

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15 PAX (The Coop consistently draws some solid numbers) gathered in one of (possibly…) our last coldish gloom in The Fort. A quick disclaimer and we were off. We got in 40 burpees to help alleviate the penalty burpees Wegmans accumulated for sleeping through a Q at Fire Ant on Tuesday. (We got mathematically to 600, but probably only 550 counting modifications.)

Warmup

SSH x30
Mtn Climbers x30
TWSS induced bomb jacks
5 Burpees
IW x20
HW x20

Move to line
25%, 40%, 50%, 60%, 75%, 85%, 90%, 95%, full sprint, bear crawl, full sprint, Burpees

Message about acceleration

Burpees

Mosey to pull up bars

Groups of 3
Derkin on hill
People’s chair with calf raise
Pull up

Burpees

Started in the down position and called up/down. Roughly 5 reps each. Switch stations, rinse and repeat

Round 2
Derkin in Hill
People’s chair w/calf raises
Toes to bar

Mosey to elementary lot. Burpees

Curb up for 10 Mike Tyson’s and bear crawl to the other side. Rinse and Repeat.

Lunges Around the World x5 Burpees

Message on self-denial during Lent. Discussion of what we’re giving up. YHC – alcohol, Dirty Harry – alcohol, Esso – TV

Burpees

Head to COT

Burpees
Pigeon Lunge
Seated Forward Bend (held for awhile)

NMM

In this Lenten season, I find myself contemplating the Christian discipline of self denial that relates to accelerating man and issues that hinder acceleration (The Jester). A fast helps focus the mind to a higher purpose. During Lent, when I’d normally reach for a beer or some bourbon, I am forced to focus on why I chose to give that up for 40 days. I am reminded of what Jesus gave up for my salvation. I try to remain grateful for to opportunity to sacrifice something and be connected closer to his sacrifice. As a bonus, I can also analyze the times I just habitually reach for a beer instead of actually waiting until I want a beer.

My challenge as a Q is to build 2nd and 3rd F elements into the 1st F workout. For this Q, I  accelerated (and occasionally decelerated) most cadence counts to help emphasize the additional physical gain from moving faster or slower. And hopefully these tempo changes focused the PAX on accelerating in all 3Fs during Lent, much like Cake Boss’s 40 day challenge.

Thanks to Punch List for the opportunity to lead.

-Band Camp dismissed

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Purpose

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What an amazing day to be a part of The Fort Region! The weather was glorious. We kept the workout at a high level of intensity for 45 minutes. All of us pushed each other beyond our limits. Each HIM shared what was on their hearts in COT. I got emotional when Band Camp and 38 Special shared their fatherhood blessings and struggles. In fact, I’m still impacted by their testimonies. #RealTalk

The Thang:

SSHs (20x), IWs (20x), Parker Peters (15x), Slow Sumo Squats (15x), WMs (15x), Box Cutters (15x)

The Kettlebell Board of Pain:

  1. 100 Yard Dash
  2. Lunges (Double Count)
  3. Big Boy Sit Ups
  4. Goblet Squats
  5. Man Makers
  6. Merkins (Split Count)
  7. American Hammers (Double Count)
  8. Kettlebell  Swings
  9. Flutter Kicks (Double Count)
  10. Curls (Double Count)
  11. Tricep Extensions
  12. Upright Rows

COP: Leg lifts (15x), Skull Crushers (15x), Captain Thors (7x)  

Moleskin:

God has invested power in each of us. An example of God’s investment of power in man is when Peter healed the lame beggar in Acts 3. To make this miracle happen, Peter had to build a relationship with God, hear God’s calling and practice an act of obedience.

Do you know what power or spiritual gift God gave you? If so, what are you doing with your power?

We may not all be miracle makers. However, sometimes your obedience can help God’s victory.

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Do you need a bell? VQ at Armory

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So I was nervous about my first Kettlebell Q.  Sure, I’ve been to The Hive and The Armory a few times but never Q’d.  Honestly, YHC had to pour over backblasts to get some exercises to call.  Then Youtube to see how to do them.  But hey, the theme of the month is Growth so let’s do this!

To make my Q a bit easier, I got to the AO early to literally chalk out the Main Event.  I start seeing the cars roll in as I’m finishing up then I head over to the gathered circle of men, excited to see some familiar and newer faces.  Good crowd I’m thinking.  I set my Kettlebell down and proceed to great the PAX.  I get to Peabody as he’s rolling up and he and asks me if I need a Kettlebell.  Man, I guess it’s obvious I don’t know what I’m doing!  A quick disclaimer was given, we left the bells, and took off.

The Thang

After a mosey around the back of the church, we circled up in the front parking lot for some warm-up exercises.  All IC in no particular order:

  • SSH
  • Imperial walker
  • Windmill
  • Merkins
  • Dips
  • Mountain Climbers
  • Moroccan Night Club
  • Low slow squats

Mosey backs to the start spot and grab your bell.  In cadence for a round of squat curls.

Mosey back to the front parking lot with kettlebell.  Partner up for some Dora.  One partner ran a lap around the lot while the other lifted.  As a group, complete  100 squats, 150 curls, 200 lbc’s.   Special shout out to Fish Sticks who would not let me take it easy on the run and ran me down each lap.  Well done Sir!

Main Event

Mosey over to the far lot where 5 parking spots at the top and 5 spots at the bottom had exercises posted.  With your partner, pick a parking space.  Both would do 10 reps of the exercises listed.  When complete, rotate over one spot to the right, leaving your kettlebell behind for the next group.  When you get done with the 5th station, rotate to other end of the lot.

Everyone got through one complete rotation, some made a few more before time was up.  Here’s what we did at each station:

  • goblin squat / calf raises
  • tricep extention / curl
  • shoulder press / single arm swing with pass through
  • figure 8’s / halos
  • LBC / merkins
  • lawn mower pulls, each arm
  • squats / lunge with pass through
  • skull crushers / big boy sit-ups
  • American hammers / merkins
  • swings / curls

Mosey to COT

Announcements – Sign up for Operation Sweet Tooth 8K, Huntersville, NC on 3/20.  Virtual Option available

Prayers – David Chadwick resigned as Sr. Pastor at Forest Hill Church after 39 years.  Prayers for church body and Elder leadership in this time of transition.  Peabody is on the Council of Elders so we prayed for him, our families, children, & injured PAX.

Thanks JWOW for the chance to Q!  Thanks also for the encouraging word from the PAX.  I encourage anyone out there to attend kettlebell workouts and Q!  If you need a bell, just ask Peabody.

Flat Tire

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Block Party of 11 no make that 13

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Disclaimer while a couple of guys slid into parking lot. Must have been one of those mornings Guys either forgetting what time we start, or where we meet on certain days but all good cause they made it.
Warm up- Butt kickers, high knees, toy soldiers, and knees to chest.
Circle up- 15 SSH, 10 Cherry pickers, 10 windmills, 10 Moroccan nightclubs, 10 mtn. climbers, 10 CDDs.
Take off on sprint to track at each drill bit we perform 10 of the following merkins, squats, bomb jacks. Sprint to next drill bit until we hit 5 by the playground.
Go onto playground 5 pull-ups 5 CDDs work your way down to 1.
Mosey to low walls down the block when 6 is in we complete the following 10 box jumps, 10 Merkins work your way down to 1 of each.
Mosey to hill Lunge walk 4 steps then 1 burpee all the way up the hill until you reach the parking lot.
At parking lot count off by 2s for DORA 1,2,3
P1 10 merkins while P2 holds plank switch at every 10.
P1 20 squats while P2 holds leg lift at 6 inches switch every 20
P1 30 LBCs while P2 holds AL Gore switch at every 30.

Jail Break back to COT.

Announcements- Look out for preblast for Chicken Hawk doing 8 week study on you giving God your attention.
MAR 27- Cornerstone and Stang dividing and conquering 2 AOS to address mental Awareness.
40 day challenge get hooked up on Slack.

Prayers- Water bug on his passing be with his family

Praise on JAVA be back out after layoff.

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Clovis-esq (Honey Badger cont., kind of, from Monday)

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On this cold Wednesday morning in the gloom (sub 30 temp), YHC did a quick disclaimer after no FNGs were identified and took off for a quick mosey.  Circled up for some stretching and warm-up to get the blood flowing with the following: SSH (varying speeds, but mostly double and triple speed), diamond merkins, handful of burpees, low slow squats, arm and shoulder stretches, cherry pickers, more SSH at various speeds, and mountain climbers.

Had the PAX head over to the pull up bars while YHC went back for speaker and weinke.  YHC then laid out the plan for the remainder of the time – call it ~35 min….

The Thang

  • Partner up, size did not matter but accountability and pushing ability did…so good thing we’re all able to push each other and hold each other accountable – funny how that worked out
  • Each partner would do the following so no sharing or adding but here’s where the push and accountability came into effect
  • Partners would stay together and not leave each other
  • Exercises could be broken up;  meaning, do some chin ups together, then do some burpees, then go back to chin ups, etc. until the number was met by each person
  • (Music was then cranked on, which of course started with some Slim Shady…)
  • 40 – chin ups
  • 40 – hanging from bar, knees to chest
  • 40 – burpees
  • 4 – laps together around the big loop (about 1/4 mile per loop)
  • Then 30 of the above (3 laps), then 20 (2 laps), then 10 (1 lap)

Needless to say, this looked really good on paper YHC admits, but only to the running!  Note to future self is just 1 loop (maybe 2 max), but keep the rest of the exercises.  While there were some groups that made it through the 2nd round (30s), there may have been a few that got partially  into the 3rd round / 20s.  Either way, the low temps became an afterthought and with 5 min remaining, we packed up gear and headed back to COT for a couple rounds of Mary called out by the PAX where mumberchatter ensued.

All things in COT were had and we all set off for our day.  The push, partnership and accountability we had for 45 min was inspiring as YHC heard from some of you first hand how good it was to “feel the burn” from the workout.  This didn’t necessarily come from YHC and the workout, but the push you gave each other.  And looking back to the running portion, not such a terrible idea b/c YHC did give you a “cool down” period and a chance to do some 2nd F with your partner – so you’re welcome!  HAHAHA…maybe the PAX just didn’t need so long of a cool down.

Always a pleasure to take the reigns to write the workout and look back in the backblast write-up, but always exciting to see how it shakes out once the 45 min bell rings!  Until next time…

And as a last add, this workout was inspired from #DOAH and his Honey Badger service member “Clovis” from the HB hero book.  While we didn’t get to do the Clovis workout on Monday, this workout, although modified slightly, was also a tribute to Clovis.

Shady

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Tinsel Utensils at the Fort

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A great morning to Q at the Fort, great temperature to start the weekend right, rain held up but ground was soggy so I decided to stay on the path after the warm up. After a quick disclaimer, we moseyed for about 1/4 of a mile for a quick warm up:

Windmill

Moroccan night clubs

Low Slow Squats

Mountain Climbers

Low Slow Merkin

Arm circles

After the warm up we run the path up hill to the first tree and on the way back down we combined toy soldiers, butt kickers and high knees. Rinse and repeat. By the time we were coming up the hill the second time Bonsai glanced to the parking lot behind the top of the hill by the gazebo and saw the props so he knew what was coming.

The thang:

I had setup 4 stations with different props and exercises on each, the plan was to finish a full 4 station circuit within 22 minutes and we did, after completion of a station you had to run around the parking lot and continue to the next one. stations were setup as follow:

STATION 1

30 LBC’s

30 Rosalitas

30 Sledgehammer swings (15 each side)

40 Heel Touches SC

40 Dying Roach SC

20 slam ball to ground with 20# ball

STATION 2

10 burpees

10  Tire flips

20  Monkey Humpers

20 lunges SC

30 low squat (touch the ground with hand)

50 calf raises

STATION 3

10 diamond merkins

15 wide arm merkins

20 regular merkins

30 battle rope wave SC

40 Shoulder taps

40 plank jack

STATION 4

USE WEIGHTS OR CINDY FOR ALL EXERCISES

10 man makers

15 biceps curls

20 bent over row

25 overhead press

30 triceps extension

40 shoulder shrug

A full circuit was completed in 21:45, everyone pushed hard so we were able to stay in track.

Next we collected all cindys and went to the bottom of the parking lot, exercise consisted on pushing cindy bear crawl style to the middle of the parking lot, we did this last year at one of Maximus’ BC and there was a lot of mumble chatter about it so I thought it was a great idea to include it,  rinse and repeat now going back to the start line. we went back up the parking lot but this time pushing cindy hair burner style.

It was time for some mary so we invited Captain Thor and Superman again, superman was the resting exercise after the 5th captain Thor exercise (5 BBSU 20 AH) then we completed the full CT circuit to 10 BBSU and 40 AH, lots of mumble chatter again here.

with 8 minutes to spare we moseyed to the playground for some pullups and toes to bar, 2 rounds of 6 each.

With only a couple of minutes to spare we moseyed back to COT.

We finished up with announcements, prayers and praises; all injured PAX were included in our prayers.

Thank you Bonsai for the opportunity to lead and help some HIM get better.

Tinsel out..

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We’re going “Jack Webb” today…

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Started out a bit chilly so YHC jumped in with the disclaimer and we took off for a mosey…that was about maybe 100 yards in change.  This workout had been predetermined to be “leg friendly and minimal running” and that bar was set immediately.

In the warmup, we did the “Shady” home warmup with incorporated getting the body stretched and blood pumping.  Warmup included: SSH, Mary Catherine of some sorts (no name for what looks like an elliptical movement), stretch of shoulders and arms, cherry pickers, windmill, squats, Moroccan night clubs, low slow squats, merkins, and finally some runner stretches.

After the warmup, we got into the Thang.  Immediate partnering up ensued, size didn’t matter, but picking someone you didn’t know very well did.  Incorporated into the Thang was going to be encouraged mumble chatter with your partner to get to know them – how’d they get their name, what’s their hospital name (not the name of the hospital), where they grew up, work, etc.  Kind of like a COT naming 101 session.  As my word of the year is “listen”, part of the message today was getting to know your fellow PAX.

Here’ the gauntlet that was laid down using “Jack Webb” as the theme:

  • Classic Jack Webb – 1 merkin, 4 overhead claps; 2 merkins, 8 overhead, etc. up to 10 merkins and 40 overhead
  • With your partner – 1 mak-tar-jai, 4 plank hand slaps; 2 MTJ, 8 hand slaps…all the way up to 10 and 40
  • Also together with your partner – 1 crab foot slap (don’t recall the actual name but get in crab position and lift left leg up and slap with right hand, alternate feet and hand = 1 rep), 4 LBCs…this up to 10 crabs and 40 LBC
  • Last together with your partner – 1 burpee, 4 squats.  This was get as many as you can b/c of time which I believe partners were in the 8 burpee, 32 squat range
  • In the last few min we did some MARY and called it a morning

As we wrapped up, getting to know the PAX 1 person at a time is important as that accountability and personal level of basic “I know where you’re from and I’m listening to who you are” helps develop and enrich your shieldlock.

It took zero movement to get to COT where we did name-o-rama, announcements and a quick roundtable of prayers and praises.  Enjoyed the push this am and especially the welcomed mumble chatter.  Looking forward to next time!

Shady

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Black Diamond #3 at the Ranch – Get Some

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Expected rain all morning, but instead we got a comfortable 40 degrees with wetness all around us.  Perfect for what we were about to get into.

Reminded the Pax that this was a Black Diamond workout and immediately had a reaction that made it clear that some were unaware lol.  Since I dislike warm-ups, I got right to our “warm-up”.

1 – I’ve done this before  w/ my speaker & the Seconds app on my phone (get it if you don’t have it – it’s an awesome timer / tabata app w/ the ability to add music).

  • First 5 minutes of warm-up:  each minute on the minute, we’re all going to do 35 really fast side straddle hops and 8 burpees.  Every minute.  End result is 175 ssh’s and 40 burpees in 5 minutes.
  • Next 5 minutes of warm-up:  no break, right into merkin mode.  11 merkins, 10 diamonds, 9 merkins, 8 diamonds, 7 merkins…down to 1 merkin.  I think we were warm.

2 – 1/4 mile burpee fun:  we moseyed over to the circle in front of the Middle School, which is a perfect 1/4 mile loop w/ some hills in it, which I failed to recognize when throwing this together.  We partnered up and I gave the Pax the bad news.  I set up my phone w/ it’s bright light stop watch timer to help.

  • Sprint with your partner the 1/4 mile loop as fast you can.  Why you might ask?  Because when you finish and see your time for that loop, you both have that many burpees to split halfsies on.  Back in High School, low to mid 50 seconds was acceptable for the 400m dash.  That’s not what we’re capable of anymore – ranged from 70 seconds to 85+ seconds, which meant each partner had 35 to 45 burpees to do apiece.
  • Round 2 – do it again.  Only this time, the challenge was that if you beat your prior lap time, you can cut the burpees in half.  Well no one beat their time, haha, so we still cut it in half anyway.  Most laps were in the 80-90 seconds range this time, which meant, 40-45 burpees to split w/ your partner, or 20-25 a piece.

3 – Pretty sure after this the Pax hated my guts.  From there we hit the longest straightaway I could find.  Same partners as before.  This time Partner 1 lines up 10-20 yards away from Partner 2.  Partner 1 starts back pedaling as fast as they can while Partner 2 has to sprint to catch them.  Wherever they are caught, you stop right there and do an exercise, then a mode of transportation back to the starting line.  We did 4 of these (each partner chased 2x and back pedaled 2x):

  • First round (once caught) – 15 bear crawl merkins, followed by broad jumps back to starting line
  • Second round – 25 lunge jumps (do each leg and that’s 1), followed by bear crawl back to starting line
  • Third round – 35 american hammers, followed by lunge walk back to starting line
  • Fourth round – 45 wide arm merkins, followed by bunny hop back to starting line

4 – We had 5 minutes, so had to make the most of it.  Quick DORA against the Elementary wall by CoT.  Partner 1 does Jump Squats and the timer was Partner 2 running to wall and doing 15 Mike Tyson merkins (those are honestly some of my least favorite merkins:  feet flat on wall at base of wall, merkin position, bring you six to the wall with feet staying put and then all the way forward so that your hands are almost at your ribs as you go down for merkin).  Once Partner 2 finished their 15 rep count, the partners switched.  Think most teams got to 100 or so jump squats before our time was up.

2 Ruckers, 1 Runner and 16 Black Diamond Boot Campers was the count.  Thanks to Jiffy for the chance to do whatever I want without having to worry about how terrible it sounds.  Appreciate everyone kicking a$$ and finishing it all.

Prayers:

  • Dark Helmet’s M is traveling this weekend – travel mercies
  • Dirty Harry’s M has last day of work / transitionary time for new opportunities / jobs
  • Olaf’s continued progress on limiting ADHDs adverse impact on his life
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13 HIM showed up on a blustery Tuesday to make the choice to get better.

Warm Up

  • SSH
  • Cherry Picker
  • Windmill
  • Hamstring stretch
  • Peter Parker
  • Parker Peter
  • Moroccan Night Clubs
  • 5 Burpees OYO
  • Mosey to the playground

The Thang

“500”

100 reps of each exercise in sets of 20 with a run up the hill and back after each set.

  • 20 Merkins (x5)
  • 20 Pull-ups (x5)
  • 20 Big Boy sit-ups (x5)
  • 20 Dips (x5)
  • 20 Squats (x5)
  • Run up the hill (x5)

That took most of the time. We mosey-ed around the park as a cool down and it was time for the COT. Pull-ups suck. Must do more.

https://youtu.be/7w02YaC0j1k

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