Tag: Shady

The Hive 2018:39 (Shovel Flag hand off)

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10 HIM gathered in the gloom for a split Q and passing of the shovel flag.

Tesh began:

SSH x25
Windmill x10
Imperial Walker x10
Lap around the parking lot (counterclockwise…)

COP:
5 Kettlebell burpees
10 Snatches (5 each arm)
3 reps of this

Partnered up and Lined up facing the stadium:
Farmer carry both bells while partner planks & shoulder taps
Repeat with partner doing overhead claps instead of planking

Switch Q to BandCamp:

Bear Crawl towards the stadium until we ran out of pavement
Al Gore for the 6 and then Al Gore+Moroccan Night Clubs x10
Honeymooner–>Downdog rinse and repeat
Bear Crawl back to our bells. Moved to the wall outside the gym.

COP:
5 burpees
10 Overhead chest presses
10 Reverse Lunges w/ kettlebell held at the beltline
Reverse Lunge w/ single arm press and hold for 10 count
NAMED EXERCISE: The Solo Tesh: (standing)
– single-arm overhead press the kettlebell and hold for 10 seconds
– return kettlebell to clean position and hold for 10 seconds
We did 3 reps on each arm
20 Goblet Squats
10 Overhead chest presses

Wall Sit with bell intermittently held over our heads during storytime. Rinse and repeat.

Mary:
Flutter x15
Superman x10
Peter Parker x10
LBC x10

NMM:

In honor of Tesh’s two years of steady leadership at #TheHive, this workout drew some from his first post at The Hive: https://f3thefort.com/2016/02/15/afraid/ Q-ed by Geronimo.

The Solo Tesh comes from a workout Tesh lead when he was the only PAX to post that morning. https://f3thefort.com/2017/02/24/2017-08-the-hive/ Looking at the dates and this tweet https://twitter.com/tesh_F3/status/966993038554882048, it appears that there may have been multiple solo posts for Tesh at The Hive. One aspect of his leadership that I appreciate and respect is how quietly he leads. He leads by example with little desire for fanfare . It was this solo-post tweet that got YHC to attend his first kettlebell workout: Tesh’s model encouraged me at The Hive at all. I’m grateful for Tesh’s work and honored to carry the shovel flag for #TheHive (and if necessary post in the gloom solo……ah February…..).

During storytime on the wall sits, I referenced the Poverty Simulation some of the PAX are putting on 10/13/18 at FBC in Fort Mill. https://www.eventbrite.com/e/sc-thrive-poverty-simulation-york-101318-registration-49847017772. https://twitter.com/F3_ablock/status/1045695473707814912 I did not grow up in poverty, and specifically remembering my dad saying that folks could just work harder and would be successful. That was because my old man had worked hard and he was successful. But he also had a lot of advantages that allowed his hard work to pay dividends. Not everyone is so lucky. In my teaching, I see students that struggle with much more than the nuts and bolts of course work and assignments. The outside influences of poverty on college students is especially troubling. Consider a student that takes on debt to attend school to better themselves but is forced out of school after 3 years to work because their family needs the income. They have all the debt of a college degree with none of the job prospects. Understanding someone’s lived experience is a powerful tool. Hopefully PAX will take advantage of it.

Band Camp dismissed.

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2

Is Your Lamp Consistently Lit?

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It was an honor to be asked by Maximus to Q a Beyond Workout and after many days of juggling other commitments on the calendar, we ended up at Laces In. Thank you Lil’ E for allowing us to move in on your territory on this date. This Q was not that difficult to build as I have had plenty of time to work on it. Also, this BackBlast is a little different with the NMM at the beginning. The rest is below.

I had previously asked the PAX to warmup before the start time. However, just in case there were some who showed up cold, we did a quick warmup with 5 Burpees & 20 SSH’s in Cadence.

Let’s Go Beyond!

NMM

I Cor. 15:58 ‘Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord, knowing that in the Lord your labor is not in vain.’

In the age of trains and cars, but before automatic crossing gates, the incidence of trains and cars intersecting at the railroad crossing often delivered disastrous results. Drivers of cars never seemed to see the train coming. The continued disruption with trains and cars brought forth the creation of the crossing guard position. The crossing guard was in a shack by the railroad crossing 24/7, with the train schedule, a lantern and the task of being on the road, at the crossing, waving a lantern to warn cars that a train was coming through.
One dark and stormy night, even with a crossing guard on duty, another tragic crash occurred. A lawsuit was filed by the aggrieved party (car). Who was at fault in this tragedy? Was it the car? Train? Crossing guard?
As the lawsuit proceeded in court, the judge begins his line of questioning to the crossing guard, “Were you there that night?”
Under oath the crossing guard replies, “Yes.”
Continuing with his line of questioning, the judge continues, “Did you have your train schedule?”
To which the crossing guard replies, “Yes.”
“Were you standing in the road at the appropriate time waving your lantern?” asks the judge.
“Yes,” replies the crossing guard.
The judge rules and finds in favor of the railroad, no damages and they were not liable for the tragedy. Upon leaving the courtroom, a spectator hears the crossing guard say, “Whew, sure am glad they didn’t ask whether the lamp was lit.” Moral to the story, don’t forget to ask if the lamp was lit. The judge asked the crossing guard all kinds of questions, but he did not ask the obvious, “Was the lamp lit?”
As we go through life, we are given many opportunities to ‘wave our lanterns’. Opportunities at home, at church, at work, in the community, etc. As a Christian, I can carry my Bible, act morally, share with my F3 brothers, those at work and in my home. I can attend church and participate in all sorts of ministries through the it and outside of it. However, if I do all of these things without my lamp being consistently lit, I do them in vain.
 
The verse from I Corinthians says we should always abound in the work of the Lord. It does not say, when you are at work, abound; or when you are at a workout, abound; at church, abound. It says ALWAYS.
This is something I think about regularly. It is easy for me to be joyful with my F3 brothers, those at my church, and even those at work. It is also easy to discuss salvation and what it means to me.
However, I am not as consistent when it comes to my own home. We get on a good roll, but it always seems that busyness and life takes over, and the first thing that is affected is my joyfulness at home and good discussions on our faith. So, as I start each day, I ask God to grant me a day where I can be a light for him no matter where I am at or who I face, especially at home. I have to request this because I know I need his help.
Are you waving a lantern that is not lit today? Is your lamp lit in most places, but not in some? Where do you need to ask for help from God and your F3 brothers to help you keep your lamp lit consistently?
Always abound in the work of the Lord, and your work will not be in vain. Make sure you are not just waving your lantern. Make sure your lamp is consistently lit.

WARMUP

See above.

THE THANG

After the warmup YHC requested that the PAX perform 5 burpees. From that point to the end of the WO we performed 5 burpees at the beginning of each round of exercises and at the end, with the exception of a few.

We quickly moseyed over the the large parking lot where I requested that the PAX circle up and perform the following in cadence: Merkins, CDD’s, Alternating Lunges, and V-Ups.
We took another quick mosey another parking lot where we performed Wide Arm Merkins, Pike Presses, Low Slow Squats, and American Hammers.
We took another quick mosey another parking lot where we performed Diamond Merkins, Dips, Low Slow Jump Squats, and LBC’s.
We took another quick mosey another to the front of the stadium we performed Hand Release Merkins, CDD’s, Alternating Jump Lunges, & Big Boy SitUps.
Then we took a mosey over to the Stadium and a small wall where we performed: Irkins, Dips, Step-Ups, & Derkins.
Then we took a mosey back to the COT for some blast off merkins, squats, and big boy sit-ups while I discussed the NMM.

The burpees were the constant in everything and if I forgot them, the PAX reminded me we didn’t perform them. As we went through the workout and I had some time, which was limited, I spoke about the NMM while doing planks or Al Gore’s. The completion came at the end.

ANNOUNCEMENTS

Read Your Newsletter.

Hurricane Florence Relief Efforts-Watch Twitter.

Sept. 29-6-Yr. Birthday Convergence at The Fort-0600.

Oct. 13-Poverty Simulation-0900-1200/First Baptist Church Fort Mill.

CAH and G-Fit Workouts this weekend.

PRAYERS/PRAISES

Injured PAX.

Our Families.

 

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4

What was that?

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What a beautiful, yet dark morning at Block Party (WEP). Great spirits this morning from the “Oceans 7” crew. Subtheme: “Do your best and forget the rest.”

Everyone did a truly great job for a workout that kept one on his toes. It started right at 5:15am with a disclosure while moving. Then working directly into your standard Straight Up “Ya never know what u are gonna get but it will always be a full body” warm-up for 10 minutes. Crowd favorites were Ab Vigoda and the Rolling Crucifix.

The Thang:

We practically sprinted over to the visitor parking lot in front of the business building a few blocks away and proceeded with plenty of Bear Crawls, Muscle ups (lots), Backwards Bear Crawls, Low Frog Hops, Alternating Side Shuffles, Sprints, Burpees, Merkins, and X-Jumps just to name a few. 5 second count between 2-3 back-to-back exercises. Lots of heavy breathing. Crowd favorite for this part was “The Absolute Worst Ever Berkin” (wide merkin, standard merkin, diamond merkin, Burpee up, Burpee down, diamond merkin, standard merkin, wide merkin – all jumping “push-ups”) – and that was the first rep . . . we won’t tell you how many we did . . . I can tell you it was not 1.

We moseyed over to the WEP playground where we proceeded to do some lunge walks. Then we entered into something that I did not see a lot of smiles about:

“P is for Pink Mini-Workout” (Yes, I brought out the white board but only had a PINK marker borrowed from my wife). Subcaption: “What R U Thinkin’?” setting this workout up inside of a workout?

  • Walk on 5 “Balance Beams” without falling over
  • 10 Derkins
  • 15 Full hands in-the-air Burpees (these were Band Camp’s favorite; they had his name written all over it)
  • 20 Full extension Chin-ups
  • 25 Deep Dips
  • 30 Seconds Balls to the Wall (or playround equipment)

We then proceeded to run toward COT but we were not done. A little surprise, or maybe yet another surprise, for the group this morning: up the hill Indian Bear Crawls while rotating thrusting and then throwing a 72 lb sandbag. We moved/threw the sandbag up the hill as a group and then down the hill. Plank position held while the bear crawler and the sandbag thrower did there thang. A “yukky” exercise.

We ended with 90 seconds of kick-through burpees in cadence minus the last 20 seconds where we pushed it OYO.

I can’t believe we got all that done in 35 minutes after a 10 minute warm-up.

Thanks again, Shady, for the opportunity!

COT: General Announcements, Praises, Prayers, Gave thanks to God who gives us so many things

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1

Laces In – 9.20.18

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14 strong at LacesIn on a great morning.  All tolerated a few of YHC’s favorite exercises.

Warm up

Short mosey and circle up for the usual suspects.

  • SSH
  • Windmill
  • Imperial Walkers
  • Merkins
  • Squats
  • Peter Parker
  • Parker Peter

The Thang

Mosey over the band lot and line up on the goal line for the following

  • Lunge walk 50 yards. Stop every ten yards for 10 squats.
  • Bear Crawl remaining 50 yards and 10 CDDs every ten yards.
  • Crabwalk back 50 yards with 10 LBCs every ten yards.
  • Burpee broad jump remaining 50 yards.
  • Theee rounds of suicides to the 10, 20, and 30

 

Mosey to base of hill at the entrance to parking lot from Munn Road and do the following:

  • 10 singe count Merkins, 10 sumo squats IC, 20 Freddy mercury IC. Run to third light pole and back.
  • 10 single count diamond Merkins, 10 monkey humpers IC, 20 Flutters IC. Run to top of hill and jog back down
  • 10 single count wide Merkins, 10 bombjacks, 10 hello dollies IC. Run to top of hill and jog back down.

Mosey back to start for a few minutes of Mary

COT

Announcements

Prayers/Praises

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0

Lack of control

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This thing got started with a quick gathering to listen in to the disclaimer before we began the 45 min of activities planned.  Short mosey from COT over to the band practice practice field for a warm up.

Warm up included:

  • 40 SSH, 2 burpees
  • 30 shoulder press, 2 burpees
  • 25 Moroccan night club, 2 burpees
  • 8 windmill, 2 burpees
  • 15 squats, 2 burpees
  • 10 hillbilly walkers, 2 burpees
  • quick leg stretches, honeymooners, and downward dog – then we took off to the next spot

Mosey’d over to the smaller parking lot in front of the school with the loop in front of the main entrance where YHC scooped up a parking cone and dropped it off about 80-100 yards from the front of the school.  Next piece of fun ensued was as follows:

  • 50% run from main entrance to cone, followed up by 5 burpees
  • 50% run back to main entrance, followed by 10 bench step up’s each leg, and then 20 dips
  • Then repeat the above for round 2
  • 75% run from main entrance to cone, followed up by 5 burpees
  • 75% run back to main entrance, followed by 15 bench step up’s each leg, and then 25 dips
  • Repeat the above @ 75%
  • 100% / all you got run from main entrance to cone, followed up by 5 burpees
  • 100% / all you got run back to main entrance, followed by 20 bench step up’s each leg, and then 30 dips
  • Repeat the above @ 100%

In-between the 50-75% round and 75-100% round, YHC provided some words on “control”.  While some of us are more controlling than others, we all have our control issues somewhere in our lives.  Whether that be at home with the M and 2.0s, at work with co-workers or just the company in general, or trying to control and plan for a hurricane.  In the end, we can only control ourselves, how we act, what words we use and choices we make, if we want to push ourselves during a workout, etc.  When something like a hurricane comes along and we have no control, we can comfort our M’s and our 2.0s, but it’s really in God’s hands and we need to put our trust in Him.

Quick mosey back to COT (with the Laces Out PAX “stretching”) for some Mary, name-o-rama, announcements, prayers / praises, and ball of man.  Also knocked out 42 burpees in total for #1000September !

Good stuff – looking forward to next time!

-Shady

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Shield Lock

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It was a blessing to post with 5 #HIMs on this day of remembrance for 9/11. We lamented this and discussed where we were when we found about about the plane crashes 17 years ago. We prayed for the people that passed and for healing of the affected families.

The thang:

Mosey to the Founders Bank parking lot on 160

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x), Peter Parkers (15x) and Heels to Heaven (15x)

Mosey to the parking lot on top of the hill

Pain Stations:

Circle up, count by 4, each group goes to a corner

Pyramid Drill: At each station/corner, do LBCs, Donkey Kicks, Wide Arm Merkins  in increments of 5 until we hit 15 repetitions then countdown to 5 as a group. Jog to each station.

Hill repeats (2x)

Mosey to the curved parking lot along 160

Partner up. Partner Big Boy Sit Ups (15x for 2 rounds), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)     

Mosey to COT

Moleskin:

Life tends to throw us challenges that are far too great for one man to handle. It’s important that we lock shields with our brothers, especially, when they are in need. Our Pax is as strong as our strongest link. Be there for your brother. Praying for each other helps but being there for one another makes the real difference.

Bible Verses:

  • Bear one another’s burdens, and so fulfill the law of Christ. Galatians 6:2
  • A person standing alone can be attacked and defeated, but two can stand back-to-back and conquer. Three are even better, for a triple-braided cord is not easily broken. Ecclesiastes 4:12

#MyBrothersKeeper

Peace,

Deacon

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2

On the first clock at Block Party

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Thanks to Shady for the Twitter reminder of my Block Party Q as I haven’t been checking my email much lately which would have included the reminder from  Worship Planning.

I had already been planning a “clock” workout for my VQ KB workout the next day at Tomahawk, so I ran with that and applied it to Block Party with a “bigger clock.”

Arrived, set out all the cones in the field in clock formation 12-11:00 along with “the worm” 120 # coupon at 3:00.

Back to parking lot just in time and a quick disclaimer with no FNG’s. (This would not be the case the next day). A mosey around about a half lap of WEP which included high knees, butt kickers, side shuffle. A brief circle of warmups which included a couple back stretches needed by the Q.

Headed to the clock. Each hour had an exercise on a cone a distance away to run to from the epicenter. We first did the clock as a group, then followed it partnering up.  At the end of each ‘cross’ were the following: 12:00 sprint to top of hill, 3:00 worm carry, 6:00 lunge walk, 9:00 partner carry (or modified). The other times included various exercises (of which I cannot now list as the M threw away my weinke), but included calf raises, squat thrusters, merkins…

The bonus on this fine morning was a “Let Me Run Burpee Challenge” cow bell that every PAX had to ring once during the workout and, wherever you were at the time of ringing, 5 burpees were required.  Total 45 burpees were completed.

Thanks to PAX for the cleanup at the end. Ran out of time to get some core work in. No Name O Rama video embedded here as you couldn’t see faces anyway.

Announcements included the Invergence on Sept. 21, G-Fit moving to Saturdays at 3:00 pm with a call to PAX the post if you can and support the kids, after school reading program in Paradise on Mondays and Wednesdays, Ragnar coming up with Sunday morning trail runs, BRR this weekend with many F3 teams.

Prayers to sick family members and PAX going through marital hardships.

Thanks to Shady and all PAX that posted and gave the clock a go.

Aye! Bolt

 

 

 

 

 

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1

Labor Day Hero VQ!

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First time… nervous… big stage at Honey Badger… I was cornered by Dark Helmet last Monday to lead. And by cornered I mean he casually asked if I would lead, and I said yes. I can say I didn’t get much sleep out of fear for sleeping in and missing the opportunity. Welp, I made it and so did 12 other PAX.

The clock struck 5:00, and we were off.

Warm Up

MOSEY 600 Yards
SSH x 30
Windmill x 15
Moroccan Night Clubs x 20
Low Slow Squat x 15
Mountain Climbers x 21

The Thang:

Hero WOD in tribute to Petty Officer Second Class Danny Dietz of the Navy SEALs – Posthumous Navy Cross Recipient

Jun 28, 2005. Operation Red Wings. A mission inserting four Navy SEALs into the Afghan Mountains in an attempt to eliminate a Taliban threat. Outnumbered once they were compromised, they descended the hills in search of cover.

Dietz was hit multiple times in his torso yet continued to fight on. He was finally killed when hit in the head.

Dietz was the first of the group to be killed, followed by Murphy, then Axelson. Marcus Luttrell was able to escape to a village where he was cared for until they could send word to a local marine base.

Danny Dietz was KIA during Operation Red Wings alongside Lt. Michael Murphy, Petty Officer Second Class Matthew Axelson, and 16 other Special Forces who were shot down in a Chinook Helicopter while attempting an extraction. This took place in a mountainous region of Afghanistan and was an attempt to quell a Taliban threat. Though the mission was deemed one of the greatest losses in Special Forces history, it paved the way for more success in the war on terror in the Middle East. It is because of missions like these that we are able to enjoy the freedoms we sometimes take for granted; if it weren’t for these brave men we wouldn’t have what we have today. I hope that today we honored their sacrifice through our small amount of pain.

10 Rounds

200M Run
5 Pull-Ups
10 KB Swings
15 Goblet Squats
20 Merkins

Since it was my VQ (and I obviously didn’t realize the kind of animals I’d be working with), we finished a liiiiittle bit earlier than anticipated. About 20 minutes. Whoops! Needless to say we jumped into some Mary.

LBCs (Led by Dark Helmet because I was too busy lagging behind in my WOD)
Rosalitas (Also led by Dark Helmet)
Flutter Kicks
Hello Dolly’s
Heels to the Heavens

We got up for a nicely paced 400M run, then headed back to the hill near the pull up bars for some timely Quadzillas! New to me, not to the group. They were welcomed with groans.

We circled back to the COT to do some last second Weighted Flutter Kicks. Phew! We made it! First VQ complete. Nerves relieved.

Number off (13), Name-a-Rama, announcements, praise/prayers.

Spiderman is celebrating 13 years of marriage today (Sep 3rd), good on you!

Invergence is coming 9/21/18 at Rush Pavilion, 5:30PM. DON’T bring a box of fried chicken. Apparently some people don’t like chicken.

PAX who showed up.

Harry Carry
Jiffy
Shady
Dark Helmet
Spiderman
Long Shanks
Youts
Zima
Geronimo
Twister
Dirty Harry
Sasquatch
Punch List

A few animals stayed around for a 6:30 Maltz Challenge as well as some #HIM from other AO’s. Needless to say, it was a sweaty morning filled with camaraderie and pain.

Thanks to all for giving me the opportunity to lead in the company of leaders! Looking forward to next time.

Punch List out.

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14

BEYOND the JOY

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I’m sitting down to write this BB and literally can’t do what I challenged the PAX with at this morning’s BEYOND workout. Eliminate the distractions. Oh, what’s this text say, how about this tweet mention (can’t miss that), work email really needs my immediate response, man those kids left their cereal bowls on the counter, what time are we leaving today, etc, etc, etc. At times it can be funny but others, it can be really frustrating. I allow myself to continuously chase progress and other tasks rather than finding joy in where I am. It then leads to what you’ll read about later…burnout.

So there you have it, this BEYOND post will be focused on a struggle many of us face and that is running from joy, not finding joy where we are or honestly, not being a joy to spend time with. That latter one has been my challenge over these last several years because of those first two.

On to it. Car after car after car rolled into the Hive parking lot and you know the feeling, the feeling of way more cars than you were expecting. It doesn’t happen often but when it does, it gives you that kick in the pants, that extra motivation, that reminder of why you put your feet on the floor in the 4 o’clock hour. That’s what I was blessed to experience this beautiful morning as 33 other men, men that have pushed me over the years, men I’ve looked up to over the years, men who are about to bust it right along side me as we embark on something that typically looks better on paper. But that’s the idea, to push ourselves BEYOND our sense of normalcy both physically and mentally.

Funhouse escorted a group of 5 PAX for his killer initiative of RYAOA (T-claps on keeping that going) and the rest of us, 29 to be exact, circled up. After a quick explanation of BEYOND for the rookies and the search for any FNG’s, we discussed the plan with the weight, either Kettle Bell or Ruck…your choice. What I just realized, and to which nobody held be accountable, was that I forgot the all-important disclaimer. Men, never do that again. DO NOT START A WORKOUT WITHOUT A DISCLAIMER. You don’t have to be an attorney but verbalize the basics.

Starting on the curb nearest the tennis courts, run to the other side of the parking lot at 50% then 25% back. 10 Squats, 5 Burpee Broad Jumps then run to the other side at 75% then 25% back. 15 Diamond Merkins, 5 Burpee Broad Jumps then 100% to the other side followed by 100% back.

Switzer up for the first part of the discussion. I read the following definition: “Feeling of great pleasure & happiness.” After a few likely words were tossed out when I asked what word that defines, we got to the word of the day, JOY. I’m sure guys were wondering why in the world we’re talking about joy at an F3 workout, what kind of soft, starbucky-hands nonsense is this? That exact reason is the reason we’re discussing this word. It’s a word and feeling we don’t allow ourselves to enjoy often enough. There are people I enjoy being around and things I like doing but do I truly find joy in those situations? Said differently, do I enjoy being around those people or being in those moments and perhaps more importantly, do people find joy in being around me? Over these last few years, I’ve been operating like a hard-ass, focusing on task completion and moving from one thing to another. I can tell you, I’ve not been a joy to be around. While I was in it, I didn’t even realize it. How did I get here? Really, how do I get out of it?

That said, we split up into 4 groups, 1 for each corner of the large parking lot. In each corner, we did 10 Man Makers with your weight of choice. What varies is your mode of transportation between the corners.

  1. Lunge walks with the weight overhead.
  2. Bear crawl and transport the weight by any means necessary.
  3. Reverse lunge walks with weight overhead or held out front. (This was definitely better on paper as many of us had to modify to a bear hugging of the weight.)
  4. 4 Kettle Bell swings or Ruck swings followed by 4 walking steps.

After 3 of these 4, time got away from me and I had to audible and bring the group back to the center of the lot. As mentioned before, us task-completers run from one half-baked focus to another and we rob ourselves of contentment and joy in the moment. After weeks, months or years of doing this, we inevitably get burned out. Very rarely does something positive come after this stage. However, here in the gloom of our Hive AO here, burn out means something different. I was hoping to have 15mins left at this point but as it was, we had 6 and only got part of the way (you see, I tried to fill the schedule with too much and didn’t complete what I intended). See the irony?

  1. 21 Curls in cadence (3ct down, 1 up)
  2. 21 Flutter Presses in cadence
  3. 21 LBC in cadence
  4. 15 Overhead presses in cadence (b/c I didn’t have what it took to get to 21)

Closeout: We have a hard time refocusing once something bad happens or if it’s not bad, just something that temporarily knocks us off our trajectory. Oddly enough, our kids do a better job of getting back on track than we do. If something negative happens to you during the course of the day, how quickly are you able to course-correct? Are you able to move on from a less-than-positive comment made about you and not let it affect the rest of your day? Watch your kids and take note. Watch them get in a disagreement with a sibling, maybe pout, then start playing or hanging out with them 1-2hrs later. Could you imagine what it’d be like if we dusted ourselves off and went back at it? There’s joy in overcoming.

Listening to a podcast yesterday where Rob O’Neill was being interviewed, he briefly touched on this by saying something that hit me like a 50lb Kettle Bell across the bridge of the nose. A little background, Mr. O’Neill is the Operator on Seal Team 6 who fired the shot that killed the most wanted terrorist of all time, OBL. I’ve been fascinated by our military and specifically, SF, for years and imagine how quickly they need to pivot on a decision and adjust to chart a new course. His comment was this when discussing attitudes, “Are you having a bad day or did you have a bad moment that you’re milking into a bad day.” Don’t shake that off, marinate on that for a while and it might just change how you respond in that next bad moment.

Tesh, I appreciate your willingness to let me run BEYOND at the Hive.

Men of F3, I’m humbled by your company this morning and every morning you allow me to state my hospital name, age and F3 name.

No man left behind but leave no man where you found him.

Maximus

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10

Did someone say party @ Laces In…

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Woke up this morning to a cool breeze which helped me forget the stiffness I felt from my first post the day before at Clydesdale’s.  13 PAX showed up for the party and ready to work.

Disclaimer and off we went

Warm-ups

Mosey to large parking where we lined up at the closest curb. Facing the field, we started with Side-shuffles. Proceeded down to the light post and returned facing the opposite way. Then it was time for some carioca down, toy soldiers back, followed by some knee to chest walks.

Mosey to center of parking lot and circle up:

Windmill x15

Low-slow squat- x15

Shoulder claps- x30

Moroccan night club- x40

Happy Jacks (Bonsai’s favorite FYI)- 5 rounds – 5 SSH/2 squat jumps for each

Mountain Climbers- x15

Honeymooner into Downward Dog- repeat x1

Mosey to the parking lot towards the back near the football practice fields for some Light post work. Not exactly 4 -corners so I had to audible.

The Thang:

Partner-up- size did not matter. Each of the 4 light posts had 3 rounds of exercises on it. Between each exercise, PAX were to either sprint or bear crawl to the next light post, depending on distance. The 2 LP with the further distance carried a sprint, and the smaller ones the bear crawl. 2nd round of short distances carried a walk lunge, with the third alternating between bear crawls and walking lunges respectively.

Light Post 1

Merkins- x20

Burpees- x10

Wide-arm Merkins- x15

Light Post 2

Jump squats x10

Low slow x10

Calf raises x40

Light Post 3

Mountain Climbers x15

Plank Jacks x20

Ski Jumps x15

Light Post 4

LBC x30

Reverse Crunches x20

American Hammers x25 (cadence)

Once completed, PAX met in the middle for a short talk on “Presence.” I find this word to be one of the most relevant in our time as parents. Take the time each day, even if it is just 5 min. to talk to your M’s and your 2.0’s.  Recommended “Strong Fathers, Strong Daughters” again to the PAX as a great book for insight into your daughter’s development (Thanks again Pusher for the first Rec). PAX broke the circle and mosey to the next stop, small parking lot in the back.

Next up- a round of 7’s

PAX lined up on one of the lot and started with 1 dip. Bear crawl to the other side and complete 6 CDD. Run backwards to the starting spot and complete 2 dips. Continue this pattern until the PAX reach 6 dips and 1 CDD.

Unfortunately, I had to skip the pull-up work due to time. Next up was a mosey over to the wall at the school. Wall sits for a 10 second count for each of the 13 PAX. Recover for a ten count and then up for a little Ballz to the Walls. 20 count, recover for 10, and then up again. Recover.

Mosey back towards COT, stopping in the connection sidewalk between the two parking lots. Quick circle up for some SSH x 40. Mosey back towards COT to the curb where it all started at the far end of the lot. Line up and turn around facing the school. With 3 minutes to go, what better way to complete a strong finish then a round of suicides. Everyone pushed hard to the end. Mosey back to COT.

Quick round of Hello Dolly.

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Prayers:

Teachers

M’s

Patience

Strength for our 2.0’s

 

Thanks Olaf for taking us out and Lil E for the opportunity!

 

Thanks PAX for the support and showing up for the party.

 

Frat Boy

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