Tag: Shatner

Snake Pit 10/21/20

Leave a comment

Six men showed up for the Kettlebell workout at Snake Pit this morning.  I was a little unsure about whether I had enough planned to fill the time since it has been a while since I’ve lead a KB workout.

Warm-ups

SSHs

Imperial Walkers

Windmills

Moroccan Night Clubs

Plank Stretches

 

Next, we moved to the main event.  Three partner workouts similar to a Dora, each a bit more difficult.

First:  Copperhead (The bite hurts, most likely you would survive)

100 KB Swings

150 Curls

200 LBCs

One partner ran to the second light post while the other started with the exercises above.  Flapjack until the reps are complete.

Second: Rattler (The bite hurts like hell, you may survive)

150 Overhead Presses

200 Calf Raises

200 Flutters

One partner lunge walked with bell 20 yards and back.  Flapjack until the reps are complete.

Third:  Cobra (Low probability of survival)

150 Squat Thrusters

200 Upright Rows

200 America Hammers

One partner did burpee broad jumps while the other started with the exercises above.  Flapjack until the reps are complete.

Most of the group got through the Upright Rows and started on the American Hammers.

 

Great job Everyone!

TClap |
1

The Train Arrived Early……therefore PAX we’re fashionably late

Leave a comment

7 PAX gathered (eventually) to take the DRP in the gloom.  It was foggy and a bit humid.  PAX gathered at the shovel flag thanks to the work of Shatner (HIM).

At 0515, Anchorman and Barry Manilow promptly moseyed off for a jog (soft J) while 3 of us remained.  The train passed through downtown a bit early and was a potential culprit to hold up a few PAX (or so I had guessed).  Instead of immediately moseying off (which was the plan), YHC audibled to remain stationary for COP (for the time being).  After a few minutes of warm up exercises and the train clearing downtown, 0517 saw two PAX roll in hot.  Destiny and Boogie Down joined us in the middle of Imperial Walkers.  Once those were complete, we sauntered off down the hill for some more warm up exercises and a few Broga poses (but just a few).  From there, YHC called for a mosey up Monroe White Street to the Comporium lot – 1/4 mile later, PAX were a bit winded and we took a pause, recited the pledge with a bit of shortness of breath.  From there, it was on to the main event – 4 Corner Century Club

PAX were to perform 4 sets of exercises OYO at each designated cone in downtown Fort Mill – running between each station.   The exercises and locations were as follows:

Cone #1 – Pumpkin Patch at St. John’s UMC

25 SSH’s , 25 Squats, 25 Merkins, 25 Mountain Climbers

Cone #2 – Kimbrell’s Furniture Parking Lot

25 American Hammers, 25 Seal Jacks, 25 Werkins, 25 Plank Jacks

Cone #3 – Parking lot behind Amor Artis (some PAX found the shortcut behind Kimbrell’s (modify as needed) as an alternative to Main Street and Confederate.

25 Big Boy Sit Ups, 25 Lunges, 25 Diamond Merkins, 25 Peter Parkers

Cone #4 – Footloose Parking Lot – PAX were glad to see this cone there and not some where else downtown.

25 LBC’s, 25 Squats, 25 Incline Merkins on the curb, 25 Parker Peters

PAX got through 2 rounds just in time to hustle to COT at 0600.  Great effort was put in by all.

Announcements – Travis Manion WOD on 11-21; Cobra Kai has details.  Christmas Party is happening with limited capacity.  Details forthcoming.

Prayers were offered up for mental health and Praises were given for the men of F3 and the guardrails we are to one another in helping keep us on the right path.

My thanks and gratitude go out to the PAX who chose to do the hard thing this morning, rise early, and get better as well as to Boss Hogg for the opportunity to Q.  It is always a privilege to lead and serve.  Thank you, men!!

Until next time,

Cyclops

TClap |
3

Rain and Pain at #TheArmory

Leave a comment

It wasn’t supposed to rain after 4am but it was sprinkling when I arrived at Forest Hill Church. My weinke was prepared and I wasn’t going to change directions just because of a little rain. We did 21 SSH’s to warmup and then walked over to the far side of the lot where I knew there were the most parking spaces. It started to pour. I briefly thought about going under cover (because it was pouring, not sprinkling) but got over it really quickly.

The Thang:
Line up along the parking space lines.
1. 10 Swings at every line (hold plank for the 6) walk back to start
2. 10 Squats at every line (hold plank for the 6) walk back to start
3. 8 Double Arm Curls at every line (hold plank for the 6) walk back to start
4. 7 Double Arm Tricep Extensions at every line (hold plank for the 6) walk back to start
5. 5 Big Boy Situps w/ Press at every line (hold plank for the 6) walk back to start THESE WERE THE BEST THANKS TO THE PUDDLES!
6. 4 Halos at every line (hold plank for the 6) walk back to start
7. 2 Lunge Pass Throughs at every line (hold plank for the 6) walk back to start
8. 1 Man-maker at every line (hold plank for the 6) walk back to start

Did I forget something?

We finished at 05:58, just in time to walk back to COT.

F3 is outdoors, rain or shine. We embraced the suck with minimal whining and it was good.

TClap |
2

Lots of Hops

Leave a comment

“Finally, my brethren, be strong in the Lord and in the power of His might. Put on the whole armor of God, that ye may be able to stand against the wiles of the devil.” – Ephesians 6:10-11

5 Hard-chargers hit the parking lot at Slow Burn for a workout loosely inspired by training at the Police Academy. In other words, lots of SSHs, pushups and running. Probably more running than I thought it looked like on paper…

From the shovel flag, we moseyed across the parking lot to the far end of the restaurants, and began the SSH warmup. This consisted of a descending-count 4-hop iteration with no scheduled rest.

10 full SSH, 10 half SSH (arms only raise halfway), 10 legs only, 10 straight double hops.

Followed by 9, then 8, then 7, etc. All the way to done. Total of 220 hops made the calf muscles burn good!

After the hops, we circled up for the group workout.

We ended up with about two minutes to mosey back to COT. YHC really enjoyed this workout, thanks to those that showed!

TClap |
0

“Buffet of Awfulness”

Leave a comment

14 HIMs posted at Footloose this cool, dry Thursday morning for a Shatner beatdown. We started with the usual warmup exercises at the shovel flag, and then moseyed to the Church of God parking lot for the OYO main event.

Mumble chatter started immediately when the plan was shared. Anchor Man was super excited to start off with 100 pushups, and coined the phrase “Buffet of Awful.”

We started off with 100 reps of each of the following;

  1. Merkins or CDDs, then run around the church building and over the high stairs.

2. LBC/Hello Dolly, then lap around the church and stairs.

3. Squats/Alt. Lunges, then lap around the church and stairs.

4. Plank Jacks/Shoulder Taps, then lap around the church and stairs.

Repeated the same exercises at 50 reps each round with same lap around the church, and then we moseyed up the hill to the back of First Baptist Church for wall sits. Each of the 14 PAX did a 10-count, and then we moseyed back to the shovel flag for COT.

Thanks Boss Hog for the opportunity to lead at such a great F3 The Fort AO!

TClap |
1

Salty or Sweet, it was all Puddle and nothing but Guppies

Leave a comment

Well, after the leadership of @Pothole I decided to do the difficult thing and run at Footloose…

 

It was difficult, but the PAX all pushed through the pain.  Some saltier, some sweeter.

https://twitter.com/F3_BossHogg/status/1309078563681972224

TClap |
1

Shovel Flag Handoff and Legacy Beatdown

Leave a comment

It was my honor to receive the Shovel Flag from Uhaul this morning. I’m looking forward to joining with all the great HIMs that frequent this AO to continue the legacy that was celebrated today.

But enough about YHC, we enjoyed a true legacy beatdown this morning that included the following; (forgive me if I missed something)

0515 came early this morning for some of us… very early for a few that came rolling into the parking lot hot just in time for the fun!

  1. Uhaul started the custom playlist for the morning and then led us in some warmup exercises at the shovel flag to get the blood moving. We did a metric ton of SSH’s, was anybody still counting when they finally ended? All I know is Uhaul was having too much fun with them! These were followed by Moroccan Nightclubs, Tappy-taps… And we were moving!
  2. Mosey with our bells over to the far end of the parking lot for JWOW’s Q; There we did 30 counts of a bunch of exercises including curls, goblet squats, flutters… Probably some more that I forget at the moment. Between each set we ran a “suicide” with cones previously laid out by JWOW.  – Side note- B.O.B. recommended an official name change for suicides in light of our focus on mental health. I believe I heard either Gears or Cake Boss say “Gassers” while in COT, and I would second that. I don’t see that name used in the Exicon, how do we get an official name change for mental health awareness?
  3. After JWOW, Assassin had us on our sixes playing hot potato in a circle, passing our bells around the circle from left to right, then back right to left. We also did a bunch of LBCs while partners ran a kettle bell relay around the parking lot.
  4. Dark Helmet on Q had us lifting our bells, a lot! Shoulders were definitely burning! We also ran again around the parking lot. Music choice was… interesting, I’m going to assume that not many guys have ever worked out to the peaceful and spiritual sounds of the Mormon Tabernacle Choir. Maybe in SLC? We all thanked Uhaul for that!
  5. My turn. 50 Shoulder presses/tricep extensions, farmer carry across the lot. 50 Front shrugs/upright rows, overhead carry back across the lot. 50 halos and 50 around the worlds, farmer carry across the lot. 50 chest presses/skull crushers, overhead carry across the lot. And finally, 50 bent over reverse flys.

0600 we moseyed back to COT for Nameorama, Shovel Flag Hand-Off, and prayers and praises.

Prayers for our concentricas, prayers for F3 Hightower who was killed in the line of duty this weekend in Myrtle Beach. Especially for those who are left here without him.

Thank you Uhaul for the opportunity, thank you everyone for your support!

TClap |
10

Double Trouble With Drop Thrill at Snake Pit

Leave a comment
3D gave me the reigns this morning and I obliged with another lead at Snake Pit, the closest AO to my house, so I’m a regular.
After a little warm up, we launched into what I call Double Trouble.  Each exercise you do 15 of, and then Round 2 20 of.  Simple but effective, I think anyway.
Double Trouble

Kb swings

Turkish getup (only Round 1)
goblet squats
Flutters
Curls
merkins

tricep extensions

Squat

Sumo squat

LBC
skull crusher
Rosa lita
Dead lift
calf raises
Lawnmower
American hammer
One arm dead lifts
Dips
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
  • 1 Are free of charge
  • 2 Are open to all men
  • 3 Are held outdoors, rain or shine, heat or cold
  • 4 Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • 5 End with a Circle of Trust

The F3 Credo is: Leave no man behind, but leave no man where you find him.

Thanks 3D for the chance to lead again.  Thanks Pax for the mumblechatter.

 

TClap |
1

RPG/Varsity Convergence

Leave a comment

It was a beautiful rainy morning. 17 dudes converged under the awning at NaFo. A dozen or so arrived by 05:00 for some Sasquatch Broga. Around 05:20 we started the Varsity Bootcamp. This is usually when the RPG guys would take off running but since it was raining cats and dogs, everybody decided to stay for my beatdown. I appreciated the crowd.

The Warm Up: Broga w/ Sasquatch and then 25 SSH
The Thang: HIIT as follows:
Burpees: 60s
Rest: 45s
Merkins: 45s
Rest: 20s
Squats: 45s
Rest: 20s
LBCs: 60s
Rest: 20s
Mountain Climbers: 45s
Rest: 20s
Bear Crawls: 1 lap around the circle
Rest: 45s
Imperial Walkers: 45s
Rest: 20s
Plank Jacks: 45s
Rest: 20s
Monkey Humpers: 45s
Rest: 20s
SSH: 60s
Rest: 20s
Flutter Kicks: 45s
Rest: 20s
Rosalitas: 45s
Rest: 20s
Alternating Shoulder Taps: 45s
Rest: 20s
Bomb Jacks: 45s
Rest: 20s
60s Intro to the new Site Q Splinter
Rinse and Repeat from the top

I enjoyed this workout more than I thought I would. I love the Seconds app and HIIT style. I encourage the Pax to give it a try for a workout. It’s worth the price to upgrade to the full version.

COT
Shovel Flag Handoff off from Harry Carry to Splinter

I am extremely proud of my good friend Splinter. It took 2.5 years of EH’ing to get him out in the gloom. Now he’s running with the Big Boys 4-5 days each week and responsible for an AO. ‘At a boy Splinter!

TClap |
3

Crush it and Pump it!

Leave a comment

FYI- my first backblast of the year…

New guy came with Hardwood to Bushwood so gave an extra complete disclaimer.

Bushwood guys took off and Snake Pit guys stayed with me. Warmed up with SSH, merkins, Hillbilly walkers.

Picked up a full (water) keg with Zimmern and moved out to the entrance road.

The Thang:

1 of the PAX rolls the keg uphill on the road while YHC leads the PAX in a KB exercise. When the keg gets back, the next PAX in the circle rolls the keg and everyone starts a new exercise. Pretty straight-forward.

All IC:

Tricep extension
Around the world
Bent row
KB windmills
KB flys
KB walkers
Upper chest press
KB 180 crunch
Bell crushers
Crunch pass through
Squat
Plank row
Elf on the shelf
High kick side lunge
Pull-over
Lunge & twist
Single leg deadlift with a press
Halo
Plank pull through
Good mornings
Concentration curl
American hammer
Alternating snatch
Upright row
KB swings

There was plenty of heckling of my choices of exercises, like how many hours of youtube videos did I have to review to get all of these. Gotta say the 180 crunch is no joke. Also kegs go downhill a lot faster than up.

Thanks for the opportunity to practice my cadence and lead this terrific group of guys.

Geronimo!

Out

TClap |
2