Tag: Slap Shot

Trifecta of Q’s

Leave a comment

So, I got asked to Q last minute for Wednesday at Ring of Fire (8/18) and was already scheduled to Q at Footloose for Thursday (8/19) and then NASA had to try and find a sub for Varsity on Friday (8/20), so I just said I’d do it all. I mean @HarryCarey just did it, so why couldn’t I? I’ve been chasing him for years and still have a long way to go to try and keep up/catch that HIM.

So, I planned it out. Arms Day at Ring of Fire, Legs Day at Footloose, and IronPax prep at Varsity. Here we go!

Arms day was an AMRAP with the pull-up bars, Cindy, and some core to break it up. 1 minute on 30 seconds off.
Pull-Ups
Squats with Block
Curls
Overhead Press
LBC’s
Merkins
Flutters
Burpees
Low plank
Side Straddle Hops
Repeat.

Music kept us going with mostly hard rock from the ’90s and 2000s. @Sheild thinks I’m the next Tony Robbins as I was trying to motivate and keep everyone going on our rest periods.

Thursday at Footloose we did 7’s. Launching from the AO, we went over to Minnow Pond to see if we can pick a fight, to which they just ignored us. So, we ran the hill. Monkey Humpers at the bottom near the main road, because you know, Monkey Humpers ;). Up the hill and then squats.

We then ran over to Fort Mill Chruch of God for a round of 7’s using the stairs and the parking lot. I didn’t exactly think this one all the way through before giving instructions. Run up and down the stairs, then do 6 calf raises, run back over the stairs and run a lap around the parking lot and back up over the stairs to do 1 Bobby Hurley. Complete the circuit until 7’s is completed. That ended up being 14 laps around the parking lot. We ended up with 3 miles on this day. Lots of good mumble chatter and fellowship on those laps.

Finally, @ Varsity, we did IronPax prep with the Week 0 2018 workout. 50 squats, 40 big boys, 30 merkins, 20 lunges (modified down from Bonnie Blairs as we’re old and our knees can’t take it), 10 burpees run a lap. Do this 4x for time.

@Slapshot killed it and completed the circuit in 24:39, while @HarryCarey finished in 28:10 and YHC in 30:30. The rest modified and got their own solid workout/ruck in.

Q-ing the trifecta was a great test as it made me get creative and stay engaged with the group. We’re called to be leaders and this was a good test of my abilities over a longer period, not just every once in a while. Thanks to all for the opportunity to lead. I enjoyed it!

TClap |
4

Ripple Effect

Leave a comment

15 PAX gathered to defeat the fartsack on a chilly but hospitable Thursday AM in the gloom.

Here’s what we did:

PAX were disclaimed and moseying commenced to the top of the hill at the high school entrance.  We did the following exercises in varying quantities in cadence:

Low slow squats, Moroccan night clubs in the people’s chair, 5 burpees OYO, imperial walkers, hillbilly walkers, windmills (Trucker approved), merkins, a few down dog and up dog stretches and we commenced/moseyed  to the Main Event – part one

1 – Jacob’s Ladder – 7’s were called – Kracken Burpees at the bottom and a run to the top for squats.  PAX finished at the top of the hill, planked and, when the 6 arrived, recovered and moseyed to Main Event – Part 2

2 – East or West – PAX were divided in teams of 2 and Bobber was given the choice to take his team (1) to the east field or the west field.  Choosing West, team 1 moseyed to the end zone and team 2 to the East end zone.

PAX performed the following exercises at each yard line in a head to head competition.  PAX ran to the specified yard line, did the exercise and nur’d back to the goal line each time

Team East – 10 diamond merkins, 20 burpees, 30 lunges, 40 squats, 50 SSH’s, 40 shoulder taps, 30 flutters, 20 burpees, 10 werkins.  Team leaders reached the red zone, but not the end zone

Team West – 10 kracken burpees, 20 bombjacks, 30 SSH’s, 40 Hello Dolly’s, 50 flutters, 40 Rosalitas, 30 burpees, 20 boxcutters, 10 kracken burpees.  Team leaders reached the red zone here too.

Time was called at 0556 to allow for mosey time to COT at 0600.

Announcements were made about this thing called the Yeti and a blood drive on 3-10.

Prayers were offered up and praises as well.

NMM – Ripple Effect – In our lives we encounter opportunities to make an impact numerous times a day.  Yet an “ordinary” moment to us could be an opportunity to make a moment extraordinary for someone else.  Holding a door for someone else, paying for a cup of coffee for the person behind you in a drive thru.  If you’ve ever been an a position to do for someone else, the feeling of doing so can bring about a joy to us and a lift the other person could be desperately needing.  Or, better yet, it may inspire the person you helped to do the same for another, and another, and another.  Our ripple effect can be an inspiring light to others if we allow it to be.  So let it.  YHC thanks Slap Shot for the call to the bullpen.  It’s always an honor to lead and a privilege to serve.

Cascade your influence well, men.  It makes a difference.  And greater than we’ll likely ever realize.

With Gratitude,

Cyclops

 

TClap |
2

Welcome to Bushwood!

Leave a comment

YHC was excited to join the Pax of Bushwood for a beatdown today. This excitement came from a variety of reasons. First, love to see the Acceleration of L Train who had been working on a date for me for a while (I am high maintenance!). Second, its a new AO for me and one that has lots of possibilities. Third, coming out of a self induced quarantine while waiting on Covid test results meant that I hadn’t posted in a while. Results were negative and I was ready to get after it!

Weather

34 and Foggy. Actually heard the term “freezing fog” on the way to the AO. Sometimes it feels like the apocalypse is just around the corner! Be prepared!

The Thang

Mosey to the band lot

COP

SSH x 30

Squats x 15

IW x 15

MNC x 15

Enough stretching, lets get to it!

Bounty Hunter introduced a concept to me last week at Block Party which I have titled “Line of Fire”. Think Ring of Fire type exercise but in a line.

Pax line up then run one at a time back/forth from the island while the remaining Pax do exercises

Merkins

Squats

Mountain Climbers

Burpees

Mosey to the front of the school and partner up

Partner 1 – BTW

Partner – Shoulder taps x 20

Rinse and repeat 3 times

Partner 1 – Wall sits

Partner 2 – Monkey Hummers x 20

Rinse and Repeat 3 times

Mosey back to band lot

Bear Crawl then 10 CDD – Forward

Lunge Walk then 20 Squats – Back

Rinse and repeat 3 times

Line of Fire on abs

Flutters

LBCs

Mosey home

 

Moleskin

Man it feel great to be with the Pax again today. That rush of adrenaline has continued to spur me throughout the day. Love you guys!

This AM we discussed what you are feeding your body, your mind and your soul. What you give in return to others, will largely be due to what you take in yourself. Is it positive encouragement? The Bible? Strong leadership? Or is it the news, social media, negative “nellies”, worldly culture? Ask yourself what feeds you and make changes if appropriate. Today!

  • Prayers for Change Order and his Dad on the loss of his mother
  • Prayers for Drop Thrill’s Dad on Covid test results
  • Prayers for Stang’s Dad and Stang
  • Praise that 3D is back!
  • Praise I got a chance to partner up with Pauly D today. Dude is solid!
  • Praise for Dam to Dam Bar leadership!
  • Praise to L Train for his leadership of Bushwood
TClap |
3

The tougher the practice, the more fun the game.

Leave a comment

10 PAX gathered at the Abyss to close out 2020 the right way – by taking the DRP.  YHC got some help from the 2.2 the night before so the weinke was spelled out on the pavement for all to see.   Preparedness (and checking the weather forecast) helped set the tone for all to get their money’s worth.  Here’s what we did:

Mosey to the back of the school, a lap on the track at increasing speed up to AYG on the final straightaway and a circle up for COP.

COP – Various exercises in cadence, including low slow squats, people’s chairs, Moroccan night clubs while in the people’s chair, Imperial Walkers and Hillbilly Walkers and SSH’s – all in cadence.  A quick mosey to the basketball courts where more fun was on tap.

At the top of each key (there were 4 total), exercises were specified.  PAX completed the first exercise, ran to the second court, did the exercise there, ran back to the start and repeated this sequence until the 4th and final top of the key was reached:

Top of the Key #1 – 5 burpees (this was done 4 times total – 1 for the start and 1 for each of the 3 return trips)

Top of the Key #2 – 10 bobby hurleys

To of the Key #3 – 15 bombjacks

Top of the Key #4 – 20 boxcutters

Successful completion and the opening act was complete.  A quick 10 count was voiced and off we went for 12’s, 30’s and 20’s.

PAX were assigned 12’s in lane 1, 30’s in lane 2 and 20’s in lane 3’s.  Exercises were as follows – always adding up to the number between both sets

12’s

Set 1 = 10 burpees, run to other side of lot 2 squats, nur back to the start line

Set 2 – 8 burpees, run, 4 squats, nur

Set 3 – 6 burpees, run, 6 squats, nur

Set 4 – 4 burpees, run, 8 squats, nur

Set 5 – 2 burpees, run, 10 squats, nur

On to the 30’s in lane 2

Set 1 – 25 standing lunges, run, 5 merkins, nur back to start line

Set 2 – 20 lunges, run, 10 merkins, nur back to start line

Set 3 – 15 lunges, run, 15 merkins, nur back to start line

Set 4 – 10 lunges, run, 20 merkins, nur back to the start line

Set 5 – 5 lunges, run, 25 merkins, nur back to the start line

And finally…..we closed out 2020 in lane 3 with, of course, 20’s:

Set 1 – 16 bonnie blairs, run, 4 kraken burpees, nur back to start line

Set 2 – 12 hand release merkins, run, 8 kraken burpees, nur back to the start line

Set 3 – 8 Wide arm merkins, run, 12 burpees, nur back to the start line

Set 4 – 4 diamond merkins, run, 16 shoulder taps (double count), nur back to the start line

PAX finished strong and we moseyed to COT promptly at 0600.

NMM: The tougher the practice, the more fun the game.  Our lives will have difficult moments that we must navigate both gracefully and with patience.  As we lead our families and others, this phrase reminded YHC why the DRP and choosing difficult is ALWAYS the better thing.  Consider your ripple effect.  Consider the man who needs to see you out there but has not told you.  We don’t often realize our impact on others until after the fact.  By practicing hard, practicing difficult, pushing through adversity, we come through those moments to reach the realization that they sharpen us.  They improve us.  They strengthen us.  As we turn the page on a calendar year, it is my sincere hope for all of us that we embrace the lessons of 2020.  That we remember what we endured, and as importantly, remember how we finished: stronger than we started.  May the advantageous habits we form create the ripple effect needed in our world – as leaders, husbands, fathers, brothers and any other role we are called to serve.  Choose tougher.  And be better prepared for it.  The tougher the practice, the more fun the game.  Thanks to Grassy Knoll for the call to the bullpen.  To a stronger year ahead.

In Gratitude,

Cyclops

 

 

 

 

 

 

TClap |
3

12/11/2020 Mettle Forger Mixed Obstacle Course

Leave a comment

6 Posted for a mixed obstacle course/sandbag/kettlebell and other various accessories to support.  Fence hops in between each station.  Sunny day with temps in the 60’s.  500 calories torched!

Warmup:

  • 10 each at various speeds of  Side Straddle Hops, Honey Mooners, and Front Straddle Hop Seal Jacks.

The Thang: 

  • The pax received the assignment8 alternating stations on the field and parking lot with 3 exercises each with various equipment including fence hops in a rotating fashion.
Field Reps Lot Reps
Bucket Carry to fence
20lb SB American Hammer 20
Low Platform – calf raises 20
Fence Hop
Lunge Slam Throw – Mid Field
10 Burpees 10
20 Flutters 20
Fence Hop
Pullups/20 sec hang 10
35lb SB Curls 10
Mid Platform – step ups 20
Fence Hop
Sled Pull – Mid Field
10 Bombjacks 10
20 Crunches 20
Fence Hop
25lb DB Pullovers 20
50lb SB Press 10
Tall Platform – Squat Jumps 10
Fence Hop
Bear Crawl
20 Parker Peters 20
20 Box Cutters 20
Fence Hop
30lb KB Swing 10
65lb SB Row 10
Highest Platform – Decline Merks 10
Fence Hop
10 Squat Jumps 10
20 Diamond Merkins 20
20 Peter Parkers 20

Announcements:

  • Read your newsletter, Baxter Gnome Event, Pantheon New Years Eve extravaganza,

Prayers/Praises:

  • Slapshots Mother In Law hip repair, Orange Crushes Son return to wellness, COVID-19 relief.

Aye!

TClap |
9

Know before you show…

Leave a comment

Tuesday’s are a treat here in The Fort so why should Tuesday, November 24 be any different? In an effort to ensure the PAX got their money’s worth, I decided to post the Weinke on Slack ahead of time. This gave them the choice of whether or not they wanted to make a run at it. That said, 14 PAX joined me at the Colosseum to give it a run.

Warm-up run around the drop off lanes for both schools, taking us back to the basketball hoops.
50ea I/C: SSH, Merkins (harder to actually do this than write this), Flutters

Line it up for sprints down/back: 50%, 75%, AYG

Mosey to the 1/2 wall: 25 Muscle Ups, 25 Mike Tysons, 15 get over the wall

Mosey to the back bus road. Nur up the road to the top. Run down but stop at each light pole for 10 Hand-Release Merkins, 20 Jump Squats, 30 Freddy Mercury’s (count how you wish since I tend to change my mind)

More was on the Weinke so it’ll have to wait for another day.

Loads of prayer requests and praises to be grateful for. Safe travels and for those not traveling, see you at the Convergence, Thursday at the Ranch.

Maximus

TClap |
3

Spoon Feeding Instructions

Leave a comment

Learning to give clear instructions and the power of commanders intent.

Gekko was supposed to have the Q this morning but life called and he had to answer. Prayers for him.
5:15 struck and SlowJams brought out an FNG so the disclaimer was disclaimed and an overview of F3 was made.
YHC called his own number and grabbed some cones and headed towards the Home Depot for the warm-up.
Luckily I have been fortunate to get to spend some time with Tesla during the few times I show up for a PreRun at Quagmire so I learned that he had not led his VQ workout yet. So I gave him a heads up that today was his chance to practice leading a few exercises in cadence during the workout so we could all give some feedback before his big day.

YHC started the warm-up off with some SSH and some windmills then passed it over to Tesla to lead some SSH and some merkins. He did pretty well after a few corrections and will be ringing that second bell in no time.
Passed the baton over to Console to lead a few other exercises since he is fairly fresh to the game and I have missed his first couple of Q’s because of scheduling conflicts. As expected he shined like the stud he is. Way to live up to the hype and not be frightened by the thought of being compared to Tesla.

On to the Thang.
Mosey over behind Home Depot on the way to Target and get in a few seconds of peoples chair while waiting on the 6 to join.

Continue over to the Kohls parking lot for the meat and potatoes portion.
This part was supposed to be a lesson in preparation and the chaos that is unavoidable when a leader fails to convey the message clearly.
So YHC started out with no clear instructions to the PAX rather giving them just a single instruction meer moments before they needed it. The PAX were stumbling over each other because my instructions were not delivered in a clear and confident manner and there seemed to be no method to the madness. We started at one end of the parking lot and were moseying to the first street light pole performing the exercise then coming back to the starting line to perform some burpees before going to another light pole but sometimes we would come back to the starting line and other times we would just move on to the next light pole and exercise. The objective was to show how failing to communicate a plan, even a bad plan, was ineffective in achieving the mission (the current mission that I always try to achieve when leading a beatdown is to push every member of the PAX outside of their physical comfort zone while keeping everyone together as well as possible and allowing each member to not feel like a burden to the group or that they should have stayed in the fartsack).
When there is poor leadership the entire group is at the mercy of the commands of the Q. The Q is forced to either abandon the guys at the 6 or handicap the guys at the 12 in order to keep everyone on the same page. Just as in life each one of us men is at different places along our journey and therefore has different needs.

Once we finally got down to the end of the parking lot I let the PAX know my intended message for the workout and apologized for the intentional poor leadership.
Gave the PAX new clear instructions on how to proceed on the way back across the parking lot and turned them loose to go at their own pace. We spent the remainder of the time working through the exercise and encouraging each other to push ourselves to get better.

Finally, it was time to jailbreak back to the COT for Count-A-Rama, Name-A-Rama, FNG naming (welcome GuyTai), announcements, and prayers& praises.

Thank you to the men that showed up and pushed yourselves to get better. Hopefully, I was able to challenge you to look at the people that you lead and reevaluate how well you are communicating instructions to your team. Are you spoon-feeding them one bite at a time or are you laying out the buffet and letting them get after it?

Remember that those you lead are faced with many decisions every day and you want them to have the knowledge and confidence that they can make the decision without having to go into a holding pattern while they run it up the chain of command and await a response.
Set clear expectations, communicate them often, and allow your people to react and overcome.

Garrett Purvis 36
Build your guardrails out of bricks!
Olaf

Stay frosty my friends

TClap |
0

Demerits

Leave a comment

5 PAX at 0515, no rain

Moseyed up past the stadium
Found the new handicapped parking lot

COP:
Yoga
Shoulder Taps
Yoga
Monkey Humpers

Mosey towards the admin parking lot
Mike Tysons on the islands bear crawl between

Mosey to the Annex building
Dips in cadence on benches
Burpees on the ground OYO
Alternating 11/1, 10/2, 9/3, 8/4, 7/5

Mosey to pull-up bars
Now it started to rain

2 groups: one on the ground, one on the bars

I called up and down at random intervals to keep PAX from using momentum.

Round 1: pullups and merkins (flip groups and repeat)
Round 2: squats and toe touches (flip)
Round 3: pullups and merkins (flip)
Round 4: squats and toe touches (flip)
Round 5: pullups and merkins (flip)

We did roughly 5 pull-ups or toe touches to the bar each time

Mosey back to the benches
Dips in cadence on benches
Burpees on the ground
Alternating: 6/6, 5/7, 4/8, 3/9
Rain let up

Mosey back to COT

Flutters till 0600

NMM:
Reading the book How Ike Led written by his granddaughter.

Mentions the Q-source idea of taking the blame and passing the praise with a speech President Eisenhower never had to give. Also talks about he was in the lower half of his class at West Point on demerits, because he was NOT a follower in a leader’s clothes.

Something to think about…

COT:
Prayers for marriage, our country, Bodywash’s upcoming trip, and my brother-in-law currently in the hospital with COVID

—
Band Camp dismissed

TClap |
5

Hero Workout for PFC Jacob Hancher “Hightower”

Leave a comment

Monday we sadly added a new Hero to our workout.  PFC Jacob Hancher was known to F3 Grand Strand as “Hightower”

Jacob William Hancher, 23, passed away October 03, 2020 in Myrtle Beach, SC while serving in the line of duty with the Myrtle Beach Police Department.  He was born July 24, 1997 in Silver Spring, MD.

Jacob graduated from Thomas Stone High School in Waldorf, MD in 2015 and attended Horry Georgetown Technical College in Conway, SC.  He began his career with the Myrtle Beach Police Department in 2015 as a Community Service Officer and became a Myrtle Beach Police Officer in January 2020.  Prior to moving to Myrtle Beach, he was a member of the Waldorf Volunteer Fire Department, Fire Station 3 from 2014 to 2015.  After moving to Myrtle Beach, he became a member of the Horry County Fire Rescue, Station 45.  He was also an Eagle Scout, Troop 417 in Waldorf, MD

Shield and I created this workout in honor of Hightower.  We wanted to incorporate his age, End of Watch date, and his badge number (374).

We did 9 rounds of 10/3/20 run 400 meters. 10 merkins, 3 burpees, 20 big boys.  Checkout with 77 squats and 100-meter sprint.  This gets you 2.3 miles, 10/3/20 EOW, and 374 reps.

Most of us got to the last round and then the heavens let go and we got POURED on.  After 1/2 of us had finished, we ran for shelter up to the front of NaFo to get out of the rain.  From here, those who didn’t finish completed it under the awning and the rest of us took turns calling out exercises for the rest of the hour.

My phone and speaker were out in the rain too long and malfunctioned during Name-O-Rama.  So no video evidence exists.  RIP Hightower.  Thank you for your service!

TClap |
0

The Sweati Alternative

Leave a comment

6 PAX thought they chose an easier option than the CSAUP #Sweati and posted at Alcatraz, not knowing that Skate or Die and YHC had some terrible ideas lined up. After the disclaimer, Skate or Die had the PAX mosey to end of lot and circle up for warmups… ssh, plank, mountain climber, Merkins, ssh. Then mosey along path to the infamous TC hill and to bottom for the beast (6 trips up, 6 stations per trip, 6 reps per station), 1st trip burpees.  Q modified weinke after reaching top of hill due to lack of oxygen. Lunged walked from top of hill to near the pull up bars, combination of curb walks w/ Merkins and curb crab-walks w/ dips.  Dynamic stretching back to top of hill and back to pull up bars, then 2 rounds of sprints along that stretch of road and then finally down to the bottom of the hill and back up. Finished first half with a round of Mary. YHC took over and mosey towards pull up bars, bypassed the bars back to the parking lot. Grab a 60lb sandbag (PAX were surprised they didn’t see the hidden gem) and we Indian walked handing the sandbag off back to the pull up bars. Broke the PAX into 3 groups of 2. 2 PAX switched off at the pull up for AMRAP while 2 PAX did sandbag tosses from one tree to the next while 2 PAX ran the path from the pull up bars to the top of hill and back. Once the PAX tossing the sandbag, were completed they swapped until all PAX completed all 3 stations. Mosey to bottom of hill, 10 merkins, 10 squats, sprint up hill to pull up bags to collect sandbag. mosey with sandbag back to parking lot for another round of Mary.

Appreciate PAX for posting for another day of #BAOPS.

Prayers for our brother CASH.

Trucker

TClap |
14