Tag: Shady

HIIT @Quagmire

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Jedi put me on the Q schedule at Quagmire way back when we had a snow storm that paralyzed the Charlotte area. It has taken until Monday 25Mar for me to make my first appearance at Quagmire.  The night before, I loaded the ‘Yoda with coupons, made a playlist, and set my alarm for 0400.

I arrived early to unload my coupons and set up the pain stations just in case.  10 men had gathered in the Gloom for a Dirty Harry beat down. I tweeted that the workout would be post P200 friendly and that the PAX should bring foam rollers so they could stretch and roll their sore muscles. Everyone showed up empty handed. Good thing I brought all those coupons.  The disclaimer was given and off we moseyed to the adjacent parking lot for our warm-up.

30-SSH (never less than 30) thanks Pusher

10-Wind Mills

8-Imperial Walkers

11-Cherry Pickers

I checked my watch, it was already 0520 where had all the time gone? I’m used to badger time. I walked the PAX around and showed them the 12 different pain stations. I demonstrated a few exercises, paired my iPhone with the speaker, and got ready to start the timer. Today would be a HIIT workout with 1 minute at each pain station followed by a 15 second rest. The PAX chose thier station, I pressed start, and we were off.

Their Choices were:

Flutter Kicks

Rucksack Curls 35#

Bomb Jacks

Bear Hug Jug 55# (bear hug water jug while walking around traffic island)

Flutter Squats

O.H. Press with Ruck 30#

Bear Crawl 25yrd, Crawl Bear back

Farmer Carry Jug 55#

Inch Worm merkins

Bent Over Row 40# sandbag

High Plank

Man or teenager Makers 60#(man) 40#(teen) sandbags. All PAX chose to be MEN

When I pressed play on the timer, I was worried I had made things too easy. There was a lot of mumble chatter. But like a fine wine, a good beatdown sometimes takes time to mature and develop. Toward the end there wasn’t a lot of talking, we were all struggling to make it from station to station during our 15sec rest period. At least 2 of us looked like we had taken showers out there.  Jedi told me our time together was almost up. The PAX helped police up all the cones and coupons and back to COT we went. Monday was wear GREEN for Cerebral Palsy, several of the PAX did so. Thank you JEDI for the opportunity to lead the PAX.

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Bracket buster round 1

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The day after the first round of March Madness had the PAX eager to see what was in front of them. This bracket buster followed the March Madness structure.

64 reps of squats, curls, skull crushers, LBCs, flutters, and one other (this is what happens when you write the backblast late(

run to end of parking lot and back. Rinse and repeat with 32 reps, 16 reps, 8 reps, 4 reps, and 2 reps. Mossy to picnic bench for 20 step ups, LBCs and squats.

COT

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March Madness, with a hill

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The PAX were blessed with a brisk, dry morning at The Fort.  Everyone was decked out in nice sweat shirts, hats and gloves and then Tesh showed up with his son’s short sleeve shirt on to show us all who was boss.  No one attempted to match his lack of clothing, so we were off.  YHC had the first half of the Q, Shady was soon to follow.

The Thang:

Lap around WEP into the COP:

SSH X I don’t know, the PAX sort of trailed off after 30 so we stopped regained composure…..

SSH attempt #2 X 25, Imperial Walkers X 20 (this was too meet with consternation as many PAX were grumbling that 20 was too many),  Mountain Climbers X 20, Windmill X 20 (finally the PAX stopped complaining understanding that it wasn’t helping their situation), Merkins X 10 (slow count, form matters), 6 count Burpees with overhead hand clap X 10 (crowd pleaser, reminder to do more of these in the future).

Jacob’s ladder at small hill – 1 burpee to 7 bomb jacks

Back to second COP: SSH X 25, and some other things that I can’t remember as my groove was thrown off by all the “mumblechatter” from the first COP.  (My planned weinke was 30 minutes but actually only 23…)

Hand it over to Shaddy – This turned out to be a bad idea….

Mosey to the playground for words of encouragement for the word of the month, Growth.  To be intentional and support Operation Sweet Tooth.  Then Shady went beast mode for some March Madness “fun”:

Round #1:

4 pull ups, run up big hill and back

8 diamond merkins, 4 pull ups, run up big hill and back

16 knee jumps, 8 diamond merkins, 4 pull ups, run up big hill and back

32 dips, 16 knee jumps, 8 diamond merkins, 4 pull ups, run up big hill and back

64 squats, 32 dips, 16 knee jumps, 8 diamond merkins, 4 pull ups, run up big hill and back

Round #2:

4 pull ups, run up big hill and back

8 leg lifts hanging from bar, 4 pull ups, run up big hill and back

16 jump lunges, 8 leg lifts hanging from bar, 4 pull ups, run up big hill and back

32 derkins, 16 jump lunges, 8 leg lifts hanging from bar, 4 pull ups, run up big hill and back

64 calf raises, 32 derkins, 16 jump lunges, 8 leg lifts hanging from bar, 4 pull ups, run up big hill and back

Done – COT

Prayers lifted for P200 runners, for those PAX injured and cannot post, for those PAX that have not come out.

FH

 

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Shovel flag hand off at LacesIn

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15 Pax sounded the call and hit LacesIn on this brisk morning while 4 Pax hit the track for LacesOut.

The Thang

YHC ran through the disclaimer and then handed off Cyclops to get the party started.  I think Cyclops may have said Mosey, but it was basically a sprint from the stadium parking lot to the band parking lot.

COP – all in cadence.  Moroccan Night Clubs x 16, Baby Arm Circles foward and backwards x 16, SSH x 32, windmills x 16, Merkins x 8

Mosey back to The Hive’s parking lot and start at first light pole for 64 squats, mosey to light pole across parking lot for 32 walking lunges.  Mosey to next light pole for 16 calf raises regular, 16 calf raises with toes pointed in and 16 with toes pointed out.  Mosey back across parking lot to light pole for 8 box cutters, 4 bomb jacks and 2 burpees.  Do same exercises in reverse starting with the 2 burpees and working back up.

Hand off back to YHC.  I had planned on some NCAA march madness trivia and life got in the way, so just settled for one question.  Who has won the most titles and how many?  Bonsai and Offset combined for correct answer of UCLA with 11.  In honor of UCLA’s 11 titles we did 11’s with burpees and squat jumps.  Lined up on curb to start with 10 burpees ran to 2nd light pole for 1 squat jump, back to curb for 9 burpees then back to light pole for 2 squat jumps.  Continue until you are 1 burpee and 10 squat jumps.

Mosey back to stadium parking lot for 6 minutes of mary all exercises in cadence to 10.  LBCs with feet on the ground, lbcs with feet raised (normal), lbcs with right leg straight, lbcs with left leg extend, and dying cockroaches.

Announcements

Christina Latini Memorial 8k in Huntersville on 3/30.  If you cannot make that they are doing a virtual 8k at Alcatraz.

T-claps to Cyclops as he takes over as site Q of LacesIn.  Very excited to see what he will do as new site Q!  Also, much appreciated to everyone that has come out or Q’d at LacesIn the past couple of years.  You have made posting each Thursday enjoyable.

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Where are you cheating?

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16 HIMs descended upon the Coop this AM for the DRP and a downpainment for the day. YHC volunteered to Q a few months ago when Punch List took over as  Site Q. IMHO the Site Q sets the tone and culture for the AO and is the most important building block of leadership in the 1st F. Punch List has continued the momentum from the past Q and has added his style. Honestly, I wanted to be a part of that momentum.

The topic was Choosing to Cheat written by Andy Stanley. This book has served as the Q point for previous workouts led by YHC and resonates with me after the most recent Q Source on M and the Jester. Despite all of my attempts to create relational rhythm across my #Concentrica, I simply can’t keep all of the plates spinning at once. When I choose to spin the M plate, my Mammon slows. When I choose to spin the Mammon plate, I notice my M plate, 2.0 plate and #shieldlock plate slow down. In every instance, I am choosing to cheat when I spin one plate vs. another plate. Something or someone is being cheated.

YHC asked the Pax this AM to choose not to cheat on the workout and away we went…

Mosey down the hill

SSHs x 30 (30 is the minimum)

Its x 15

Windmills x 10

CDDs x 15

10 Burpees

Mosey to next spot

10 Burpees

Peoples Chair x 3 ten counts

Squats x 20

Monkey Hummers x 10

10 Burpees

Mosey to pull up bars

10 Burpees

Group 1 – 10 pull ups

Group 2 -LBCs while we wait

Flapjack and then do it again

10 Burpees (We are up to 50)

Mosey behind the school

10 Burpees

Step Ups x 10

Dips x 10

Rinse and repeat

10 Burpees

Mosey to breezeway

10 Burpees

Big Boy situps x 15

Flutters x 15

Rinse and Repeat

10 Burpees

Mosey to parking lot

10 Burpees

Mosey to COT

IWs x 8

3 Burpees

Windmills x 8

2 Burpees

Total of 105 Burpees

 

Moleskin

  • Prayers and praise to Chicken Hawk and the impact of F3 at the Children’s Attention Home
  • Praise for Repeats Mom for her recent scan improvement with pancreatic cancer
  • Reminder about the Operation Sweet Tooth 8k on 3/30
  • Prayers for Esso who injured his back during the workout
  • Read the newletter

Thanks to Punch List for the opportunity.

Pusher out…

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The Fort: Flat Tire & Band Camp

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8 PAX gathered in the gloom among many more vehicles than the represented by the posting. Clearly some P200 Runners were  training in our midst.

Flat Tire on Q

Disclaimer

Clockwise Mosey full-loop around jogging path.
COP IC
SSH
Imperial walkers
Windmill
Wide arm merkins
Low slow squats with calf raise
Bomb jacks
Overhead claps

Mosey down jogging path to mile marker for group work
At each marker, start with 1 exercise, 5 count.
At each subsequent marker do that again and add next exercise plus 5 more IC.

We did:
5 burpees
10 Scorpion Dry Docks
15 Freddy mercury
20 jumping lunges
25 mountain climbers

Mosey to the dreaded hill

Pick a partner around the same size
Wheelbarrow up hill
Walk back down and switch Back up

Handoff to Band Camp

Monkey Humpers x10
Howling Monkeys

Mosey down the hill towards set cones

Lateral Slalom through cones

Bearpees (OYO 1 Burpee followed up by 4 count bearcrawl forward) from cones to bottom of the hill

10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up (Deconstructed Burpee)

Bearpees back to cones (2 burpees, 8-count bear crawl). YHC had more of this planned but was smoked after two rounds…..If you can’t Q it, don’t do it….so I modified.

Plank–>Honeymooner–>Downdog–>High Lunge–>rinse repeat
Message during sequence

Lateral Slalom through cones x4

Plank–>yoga quad stretch (Crescent Lunge: Anjaneyasana)

Bear Crawl Slalom through cones x2

Slow mosey towards the hill (called out for walking by the returning-from-a-9-mile-run Gecko)
Crawl Bear up the hill

Mosey towards Calhoun St. field.

Bear crawl back to COT (this was a long way to bear crawl)

Plank
Shoulder Tap x10
J-Lo x6

Saved just enough time for some Pigeon Lunges

NMM

In my professional life as a music professor, I’ve been thinking about language and the way we talk to ourselves. After attempting something for the first time or a skill that is still developing, I often hear students say, “I can’t ______.” As if saying “I can’t” excuses them from needing the skill/competency/etc.

My response is often a little pithy at first. “Well you know what Abraham Lincoln said. If at first you don’t succeed. . . . . . just quit. You’re done.” This usually gets a little laughter. Then we redirect to more constructive language. E.g., I’m still developing that; I’m not there yet; (or if “can’t” must be in their vocabulary) I can’t do that yet. The yet makes all the difference; it allows for progress to happen in the future.

We would never talk to a friend the way we talk to ourselves. If a friend attempted something for the first time and failed, no one would seriously respond, “Oh well, guess you can’t do it.” But we tell ourselves that or something similar all the time. And what’s even worse: we believe it! By believing it, we make it true! Living out the definition of self-fulfilling prophecy.

In our inner monologue can we treat ourselves like a fellow PAX? Strive to create an internal language that leads to encouragement and acceleration. A language that allows for disruption rather than just perpetuates the status quo.

-Band Camp dismissed

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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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