Tag: Shady

Shovelflag handoff @ The Coop

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Thank you for the 24 guys that came out to The Coop this morning for the shovel flag handoff to YHC from Sugarbug. I decided to give the FBI PFT test as the workout.

We moseyed to the field and did a chicken wing approved warmup. We warmed up until he gave the clearance to proceed.

FBI PFT is as follows:

Max situps in 1 minute

300m sprint

Max pushups

1.5 mile run

Pull-ups (optional) we didn’t have enough time for these.

Out of the 25 PAX that posted only 7 passed unofficially.

Dark Helmet

Subprime

Sasquatch

Skate or Die

Harry Carry

Caddy Shack

Bonsai

Some guys were close, but the sprint and run is where most guys got caught . Welcome FNG Easy Button!

My first order of business as new Site Q is to move the congregation point to the good asphalt so when we do Mary, we don’t feel like we are laying on broken glass.

Thanks to sugarbug for the peaceful transition and thank you for all your leadership!

 

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Ask and Q’s show up…with a couple day old weinkes!

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This was almost a repeat from #thehive after the quick Q request from none other than Polaroid. Since that Friday workout was such a good sweaty mess, it was worth keeping as is with a few minor tweaks for extra fun.  After the full on disclaimer was made, we did a quick mosey around the parking lot and continued with some warm-up.

Warm-up included: merkins x10, Moroccan night club x30, windmill x10, parker peter x10, hillbilly walker x10, cherry picker x10, SSH x20, downward dog and honeymooner.

The Thang….with some classic rock jams in the background brought to the PAX by the site Q – always a bonus!

  • 30x KB swings
  • 30x KB squats
  • 30x KB shoulder presses
  • 30x KB rows
  • 30 total / 15 each leg KB lunges with passing the KB between your legs on each lunge
  • 30 / 15 (single) clean and jerk – start at left foot, lift KB with right arm, press over right shoulder

Suicides as a quick cool down at 3 sections in the parking lot – then a quick 10 count break or so.

  • 30 / 15x one arm KB swings
  • 30x (double count) American hammers
  • 15x burpee – dead lift the KB, set it down next to you, burpee, pick it up on your way up
  • 30 / 15x lawnmower pulls
  • 30x KB presses
  • 30x triceps presses behind your head
  • 30x KB shoulder shrugs

Suicides as a quick cool down at 3 sections in the parking lot – then a quick 10 count break.

THEN – we got to choose between round 1 or 2….we chose round 1 for another go because burpees weren’t part of that round.  But of course, after we finished the last exercise, the burpee somehow made it into our mix for a 10 rep count.

Finished up with a round of Mary being called out around the circle by PAX for final 5 min.

Count off, name-o-rama, announcements, prayers and praises, BOM – and that’s all she wrote.  Enjoyed it (again) and can’t wait to see what kind of pain we’re in store for tomorrow!

Aye – Shady

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Hive @5 (times 2) for some 90s Hip Hop old school

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This party was getting started with some 90s Hip-Hop where disclaimer needed to include that YHC was not responsible for what Pandora decided to play.  After the full on disclaimer was made, we did a quick mosey around the parking lot and continued with some warm-up.

Warm-up included: mountain climbers x20, Moroccan night club x30, windmill x10, imperial walker x10, hillbilly walker x10, cherry picker x10, SSH x20, downward dog and honeymooner.

The Thang….with 2-Pac singing his sweet songs in the background.

  • 30x KB swings
  • 30x KB squats
  • 30x KB shoulder presses
  • 30x KB rows
  • 30 total / 15 each leg KB lunges with a single arm shoulder press
  • 30 / 15 (single) clean and jerk – start at left foot, lift KB with right arm, press over right shoulder

Suicides as a quick cool down at 3 sections in the parking lot – then a quick 10 count break.

  • 30 / 15x one arm KB swings
  • 30x (double count) American hammers
  • 15x burpee – dead lift the KB, set it down next to you, burpee, pick it up on your way up
  • 30 / 15x lawnmower pulls
  • 30x KB presses
  • 30x triceps presses behind your head
  • 30x KB shoulder shrugs

Suicides as a quick cool down at 3 sections in the parking lot – then a quick 10 count break.

THEN – we got to choose between round 1 or 2….we poorly chose round 2 for another go.

Finished up with a round of Mary being called out around the circle by PAX for final 5 min.

Count off, name-o-rama, announcements, prayers and praises, BOM – and that’s all she wrote.  Enjoyed it and was in pain for the following day!

Aye – Shady

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The Coop: Mixed Meters

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24 PAX gathered in the gloom. The summer numbers bump is upon us. Can we stick with it when it is 10° again??

The Thang: Lots of mixed (non-4) counts

Mosey around the main parking lot covering as much ground there as possible in a zigzag pattern. Alternating High Knees, Butt Kickers, and Karaoke.

Mosey to the band practice lot
SSH x30
1 Burpee
Windmill x10
2 Burpees
Imperial Walker x15
3 Burpees
Hillbilly Walker x15
4 Burpees
LSS x15
5 Burpees
(It took until the Hillbilly Walkers for Longshanks to realize I was copying one of his warmups. Imitation is the highest form of flattery…..why fix it if it ain’t broken?)

Mosey to traffic circle COP
Alternating:
Down Dog and Honeymooner
Plank
Shoulder Taps x10
Yogi Squats

Mosey to Pull Up Bars at ROTC Building
Split into groups of 3s (CSPAN made a French joke and the PAX did 9 Burpees in cadence)
Rotate partners through Derkins, Pull ups, and Wall Sits. Called up and down for each exercises. Did about 6 slow pull ups per PAC.

Mosey to Elementary School parking lot
Partner up for alternating Mike Tysons and Bear Crawls from island to island through the parking lot.

Mosey back towards COT with a lap around the basketball court.

At COT:
Around the Worlds (12 count lunges) x6
Flutters x15
LBC x15
Catalina Wine Mixer x2 (hit 6 o’clock)

NMM:

As PAX, we regularly challenge ourselves physically in the gloom. Leaving the comfort of the fart sack to push ourselves and get better. But how often do we challenge ourselves mentally, emotionally, or spiritually. Often with these challenges we don’t have to wake up and head to the gloom; they come our way without us seeking.

How do we respond to emotional challenges presented in the form of a four-year-old trying to situate their sock perfectly when it is time to go? Or mentally when there’s a civic challenge that needs to be addressed? Or spiritually when were faced with our own demons?

Addressing and improving physically is a wonderful thing, but we as PAX must strive to better ourselves emotionally, mentally, and spiritually as well. Otherwise we are always out of balance.

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Hero’s don’t get a say in “tough”

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Start your week right began with a quick mosey around the parking lot with some:  SSH x40, Cherry pickers x10, moroccan night clubs x30, mountain climbers x20, peter parker x5, parker peter x5, downward dog x2, honeymooner x2, imperial walker x10.

We then gathered ourselves to pay tribute to the real Hero of the day, Sr. Airman Mark Forester, aka “Jag 28”.

We honored him by doing the following:

800M run

28 kettlebell swings

28 pull ups

28 kettlebell clean and jerks

28 pull ups

800M run

Since honey badger doesn’t care and we had 30 minutes remaining, we then honored Gunny Sgt Justin Schmallstieg, aka Schmalls.  The honoring was as follows:

800M run

50 burpees

40 pull ups

30 one legged squats

20 kettlebell swings

10 handstand / balls to the wall pushups

800M run

(this was mixed up as needed OYO)

We finished right at 0600, name-o-rama, prayers, praises, and passed the book to the next week Q.  Had a great time with these HIMs, left it all out there, and looking forward to joining again for weeks to come!

Aye!  Shady

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Kicking Off ’18 Nantan Summer Tour at Block Party

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On an unseasonably cool June morning, 41 #HIMs met to get an attitude adjustment and start the day out right.

Mosey to the big parking lot on 160.

WARMUP:

  • 20 4-count side straddle hops
  • Five Burpees OYO
  • 10 4-count Windmills
  • Five Burpees OYO
  • 20 Low slow squats
  • Five Burpees OYO
  • 15 4-count Merkens
  • Five Burpees OYO
  • 20 Mountain climbers
  • Five Burpees OYO
  • 20 Moroccan night clubs
  • Five Burpees OYO

The THANG

Four corners in the big parking lot. Count off into groups of 4s and rotate through the stations.

  • Corner 1: Mosey to the bottom of the hill (160) and sprint back to the top, rinse and repeat. LBCs when done.
  • Corner 2: 30 Hand release Merkens. LBCs when done.
  • Corner 3:  40 Monkey Humpers. LBCs when done.
  • Corner 4: 20 Burpees. LBCs when done.
  • Rinse & Repeat

Mosey to the wall for 20 4-count wall mountain climbers.

Mosey back to COT….NOT DONE YET!

Captain Thors in cadence to 8 x 32.

COT

1 Corinthians 9:24 reads “Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win!” Give everything you do your best effort. Sometimes, however, this requires an attitude adjustment. Be grateful for how God has blessed you and honor HIM by giving it your all. After all, the only difference between a chAmp and a chUmp is YOU!

Announcements: Hog & Coyote, Nantan Summer Tour, #218in18, Read your newsletter

Thanks for the opportunity, Shady!

– Ginsu

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If you build it, they will come..

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The weather forecasts leading up to Slow Burn showed what could have been a soggy outing. In preparation, I made sure I had not one, but two Weinke’s prepared for the PAX. One bringing back a popular game from College past to keep us dry, “Roxanne,” with a slightly different spin, and the other a friendly mosey around the parking lots with a few exercises mixed in. Surprisingly, it ended up being a perfect day and with it, an impressive 30 PAX showed for the party.

Warm-up

Mosey to the parking lot in front of Empire Pizza

Along the way, did some butt kicks, high knees and side shuffles, left and right and circled up for some warm-up

SSH- x25

LSS- x10

Windmill-x10

Moroccan- x25

Overhead Claps- x20

Happy Jacks- 4 rounds- 5 SSH/ 2 jump squats- a nice new surprise for the PAX

Mountain Climbers- x 10

Annie- 1-2 (1) Total of 10-

The Thang

Mumble Chatter was in full force and hard to avoid with such a great number.

First Round-Same parking lot, PAX lined up close to the center back parking line and faced towards the curb heading at a slight decline. Kicked off the fun with a round of 7’s. PAX started with 1- CDD and sprint to the other side- 6 squats. Continue this pattern until the the flip-flop happens, and you are ending with 6-CDD and 1-squat. Great work out of everyone. Plank until the Six was in.

Second round-Mosey over to the parking lot next to the new restaurant Persia (not sure if that’s the name). PAX lined up along the parking space middle line facing the curb. Seemed to be a theme for the day. Next up- Modified ascending bear crawl until 13. 1-CDD then Bear Crawl to other side- 2 Derkins. Bear Crawl back to starting position, complete 3-CDD. Continue this pattern until you end on 13- CDD. Once complete, a couple of ten counts and off to the next destination. Amazingly, the mumble chatter had decreased significantly!

Third round– Mosey over to the right side of Lowes and all the PAX grabbed some space on the wall. I had originally planned for some chicken peckers, look it up. Instead we started a 10 count at one of the PAX line and continued with all PAX in a chair position. PAX joined in with instructions to push everyone to that great feeling of displeasure. Thanks for chipping in! As it got to the halfway point, I could hear the mumble chatter wondering what happened to the moderate workout, so I gave a quick leg shake break. Quick it was, and then back on the wall. We didn’t quite complete the entire line but I commend the PAX on the effort.

Next up Individual suicides- showed the PAX the lines to hit and off they went. 5 Merkins after first set and 5 flying squirrels after the second.  Took a break in between to highlight for the group the mission and 5 principles of F3. Hopefully the FNG’s heard it!

Headed back to the warm-up spot for some Mary work

Dolly-20

Reverse Crunch- 20

American Hammer- 15

Flutter kicks- 15

Mountain Climbers/Peter Parkers/Parker Peters

Back to COT

It wasn’t quite Six O’ Clock so we needed one more exercise to get us there, and Trucker happily offered up toe touches to get us home. Thanks!

Announcements– read your newsletter

Prayers/Praises– Badger, Glenn, Children, Teachers, Parents, Smithers, CSPAN, if I missed one I apologize

Thanks for the support PAX and for Shady and FMB for bringing FNG’s- Wide Right and Wilson

And Smithers for the opportunity to lead!

Frat BoySlowburn

 

 

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6 or So Pain Stations Around Fort Mill

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Oh, it’s starting to get steamy.  So long cool mornings.  See you in 6 months.  The thick, non-cool air didn’t keep 8 pax from showing up to the party.  Here’s how we had fun:

Mosey to unused parking lot next between WEP and Springs building for warmup:

  • SSH x30
  • Mountain Climbers x20
  • Flip over for Peter Pointers x10
  • Flip over for merkins x10
  • Imperial Squat Walkers x10
  • Windmills x10
The Thang
Mosey to Oasis Park wall exercises OYO
  • Box Jumps (x15)
  • Dips (x15)
  • Derkins (x15)
  • Al Gore’s until the 6.

Repeat three exercises, but x10
Repeat three exercises, but x5

Mosey to wall near visitor’s parking lot
  • grab a seat on the wall
  • starting at one end, single coupon (log) curled 5 times, then overhead pressed 5x
  • pass to next guy and repeat

Once all 8 pax have a turn, quick recovery, then back on the wall to repeat.

Mosey to steps across from Main Street (behind grist mill stone).  Partner up, size matters.
  • Everyone bear crawl up steps, run down grass and back to bottom of steps.
  • Partner Wheelbarrow up steps (then run down grass) – flap jack
  • Everyone grab a stair for 10 calf raises in cadence
  • Take a step and repeat, toes in.
  • Take a step and repeat, toes out.
Run to lot behind Hobos
  • Broad Jumps across parking lot, everyone keeping count.  Flash made it in 12 jumps, so we all did 12 burpees.
  • Repeat going back.  This time Flash made it in 11 jumps.  11 burpees
Mosey to Veteran’s Park for LBCs until the 6.
Continue mosey to COT.  American Hammers and (something else I can’t remember) until the 6.
Great work by all pax!
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Cindy Throws a Block Party

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Block Party lost out in attendance to a “more difficult”  Colosseum.  Next time we’ll use two blocks per man.

Here then is what transpired after a brief warm up:

The PAX gathered up their date for the morning, aka Cindy

Circuit of WEP on the mile marks with

  1. 20 Curls and 20 Hello Dolly
  2. 20 Rows and 20 Flutters + Bonus 5 Burpees
  3. 20 OH Presses and 20 Rosalita
  4. 20 Tris and 20 Leg Lifts
  5. 20 Swings and 20 Hello Dolly
  6. 20 Curls and 20 Flutters

(all ground moves had optional OH press)

Mosey to  hill with Cindy and move to first light pole and 10 merkins and back with 20 LBCs.  Repeat for next two poles and back for 20 LBCs etc. until time was called.

Moleskin – YHC commented on Honor (from Jekyl) and interwove the law as Christ described it:  Love God with all your heart and love your neighbor as yourself.  (TT – 2018)

YHC will note that Maximus may have a kindred spirit in Husky and Husky needs to visit Beyond and the Badger

 

 

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