Tag: Slash

Snake Bite At Snake Pit

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Five years ago my mom passed away after six months of hell, dealing with kidney failure and all that entails.  She had mental health issues, that meant she had to take some strong medicines that basically eventually killed her kidneys.  Ironically my mom retired as a kidney dialysis nurse.

So with today’s anniversary coming up, I thought it was a good opportunity to remember mom, and talk about mental health.  I shared some facts, and the facts decided our numbers for each exercises after COP.

Mom was a huge fan of Elvis and Ricky Nelson. Facts about the two artists:

Elvis – Born 1935
Elvis – Death at age 42
Elvis – 33 #1 singles
Ricky Nelson – Born 1940
Ricky Nelson – Death at age 45
Ricky Nelson – 14 top 10 singles

35 – KB swings
42 – goblet squats
33 – curls
40 – skull (Helmet) crushers (face for radio)
45 – flutters
14 – Turkish getups (pax favorite)

A few facts about my Mom’s life:

Mom – Born 1945  Death – 2014
Mom – Married 49 years to my father
Mom – 69 years old at death

49 – American hammers
14 – cleans
49 – merkins
69 – flutters  

Then we went on to some facts about suicide and mental health among men:

20 US veterans commit suicide daily.
77% of deaths in the US by suicide are male.
10% of men experience depression and anxiety.
Only 36% of psychological referrals are for men.

20 – Lawnmowers
77 – Rosa Litas
10 – Burpees
36 – LBCs

Finally some lighter facts, about Christmas and New Year’s Eve:

14 days till Christmas
The Twelve Days of Christmas starts on Christmas, not before.
The Twelve Days of Christmas ends 1/5/2020.
12/31 – In the Catholic faith, NYE is the Feast of Pope Sylvester.

I had the pax pick an exercise for the above numbers.  There was much rejoicing.

And we were done!

Thanks 3D for rearranging some schedules to allow me to Q today. Thanks to Bird Cage for all the whining.  Love you brother! Just payback for the Coors Light board of pain!

Brothers your presence today is testimony of what F3 can do.  Five years ago I found out about Mom’s passing about 2:00 am and didn’t make it back to bed that night.  So I posted at Peak 51 in Area 51 (South Charlotte) and was glad I did.  I needed the pax to be around me and pray for me and our family.

Your continued prayers for my father who is 78 and plugging right along are appreciated.  He definitely misses Mom.

Remember: Leave no man behind, but leave no man where you find him.

DT out!

 

 

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5

Bass chasing minnows

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11 PAX were challenged with the mission to avoid being caught by the bass.  Pretty much accomplished by all who attended.  A special shout out to a couple of first posters to the pond Barry Manilow and Anchorman.  Nice work pushing yourselves.

We started out with the Pledge of Allegiance something that is always a humbling experience for me.  A brief warmup with SSH, Windmills, Imperial Walkers and Merkins.  Instructions to the route were not well received since YHC could remember the street names so we just took off.

I took a few minutes to figure it out after the fact.  Run up Main Street to Hwy. 160 Turn Right to our first stop at the Methodist Church Parking lot.  We did 3 exercises 25 reps of Merkins, Mtn. Climbers and Shoulder taps.  Back to running turning right on Monroe White Street.  Going past FBC and then the COG turned right on Watson street stopping at the old Springs parking lot for 2nd round of exercises.  Off to the parking lot by the Southern Sugar (did you know they are closed?).  Shouldn’t have moved Q source.  Just sayin.  Repeat the round with exercise being squats, lunges and calf raises 25 reps.  One final lap with LBC’s and flutters.  Back to COT.

Nice work by the PAX.  Thanks for the opportunity Longshanks.

 

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Snake Pit – Pick Your Poison

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10 PA

Pick your poison. Name the exercise for the group while you run to said point and back.

Circle up. Now, do your own exercise 100 times. Look to your right, do theirs 50 times. Look left, do theirs 50 times.

Dora. Partner up.  – 100 deadlifts, 200 upright rows, 300 curls

COT

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1

Preparation at the Armory

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19 PAX at The Armory

Workout is pretty clear from the outline I think.

We ran a bit in between the reps for the Thang…..at an allegedly fast pace….pretty sure it was slow on the Fish Sticks scale. Also we did 60 SSH….a real crowd pleaser. Alternating between Mtn Climbers and a Yoga sequence over and over and over was also “well” received.

I did use my handy cheat codes on my forearms to keep myself on task. It’s cheaper than buying one of those quarterback play-caller wrist bands like OldBay has, but decidedly less cool. Forgot what DD (Downdog) stood….But on a Mosey Shady reminded me; at which point, I was glad for his assistance and that we’d already done that sequence in the warmup.

Mary to close out:
– Windshield Wipers
– Flutters
– restarted the Thang from 5 reps and built up (crowd pleaser) got to 10
– Pigeon Lunge

COT

NMM:
Advent is about Preparation. How are we preparing ourselves daily to handle our Jester(s) beyond just fitness?

Thanks to JWOWW for the invitation to Q. Great to have such a group of HIM present.

Band Camp Dismissed

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Snake Pit – Quarter Pounders w/ Cheese

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After rescheduling this too many times due to conflicts, able to finally Q at this fine establishment. Special guest Partnerwork who’s kind of a big deal showed up. Gave the obligatory disclosure and we were off.

To get the blood flowing, began with a kettle bell mosey down to the lower entrance of the football field.

Warm up IN cadence:

  • SSH
  • IWs – little extra practice nice before to avoid repeating the epic failure from my Block Party Q
  • Cherry Pickers
  • Mtn. Climbers
  • Low Country Crab – found this one in the Exicon
  • Freddie Mercury

Quick recovery and Partnerwork opened the gates with the keys to the castle. Questions about a random tire placed by gate arose but was ignored.

The Thang

Line up at the goal line to explain the objective. Carry your kettlebell every 10 yards and execute number of corresponding reps to the end zone. Cyclops pointed out this is a reverse pyramid.

  • 10 – Man Makers
  • 20 – KB Swings
  • 30 – Gobblet Squats
  • 40 – Curls
  • 50 – Tricep Extensions
  • Repeat past the 50 to end zone

Checking time, needed to call a few audibles.

  • Grabbed some wall and proceeded with dirty hookups in  cadence x 30.
  • Jack Webbs (1×4 to 5×20)
  • Shoulder Taps x 30

Lined up on goal line for next field round.

Quarter Pounder

  • 10 KB swings to start, run to following yard markers, execute corresponding reps and run back backwards to start w/ 10 KB swings before running to next marker.
    • 25 yards – Merkins
    • 50 yards – American Hammers
    • 75 yards – Mountain Climbers
    • 100 yards – Calf Raises

With time running out, decided to head back to COT but with a bonus. Inspired by Geronimo’s Q at Laces In,  decided we should Indian run with our kettle bells with leader also carrying tire. It was met with enthusiasm.

Reached COT with a few minutes to spare, MARY Ab workouts in cadence until time.

Announcements: Thanksgiving convergence, Christmas party

Prayers/Praises: health, unspokens, upcoming travel

Thanks to Partnerwork for the field access , 3D for the opportunity, and the wisdom of other PAX  for this junior Q.

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10

3rd

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It was blessing to post with 13 #HIMs today.  We were sweating like crazy 15 minutes into the workout.  YHC has not seen WWL in months. Stang surprised us by posting at today’s boot camp instead of running the trails.  It was great to see all of the Pax in the gloom.  

The Thang:

Mosey to the curved parking lot on 160 

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x), MCs (15x), LBCs (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 Flying Squirrels, Reverse Crunches and Donkey Kicks in increments of 5 until we hit 15 repetitions then countdown to 5 as a group. Jog to each station.

Mosey to the curved parking lot on 160

Partner up. Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partner Leg Lifts (15x for 2 rounds), Partner Squats (15x for 2 rounds), Pepper Grinders (15x), Scorpions(15x)

Mosey to COT

Moleskin: 

In order to have significant impact on others you must put others first. Put God first, others second and yourself third. 

We say “I am third” and even wear that saying on our clothing. How do we put ourselves third?

There are daily opportunities to be third, like opening the door for someone. Be there when someone is struggling. Serve the poor. Listen to others perspective and value it.

Peace,

Deacon 

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5

1990s HIITs

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Nine in total arrived. The rain held off, but conditions were still slick.

Warm Up
Mosey run
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Low Slow Squats (IC10x)
Headed towards the benches area under the awning in front of the school.

Thang 1: HIIT Routine
The winner of Twitter poll, for which decade of rock to play during the workout, was the 1990’s!  Playlist is at end of BB.
Set A: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
Cherry Pickers
Squats
Dips
Bobby hurleys
Set B: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
Derkins
Amer Hammers
plank jacks
Set C: Do the below 45 seconds on, 15 sec standing rest in between
Flying Squirrels
Imp Walkers
Squat Jumps
step ups
SSH
Rinse/Repeat sets

Thang 2: Thunderstruck burpee routine
Played AC/DC’s Thunderstruck (Just squeaked in being released in 1990); do a burpee every time you hear thunder/thunderstruck.

Fini, COT

Prayers for those under doctor’s care. It’s been a heavy week, make sure to hug your kids/family.

Most of those in attendance were in our forties, so the 1990’s music was during our ‘coming of age’ years. Set B was a real core burner due to the low plank rest.

Playlist, year of release noted.
1. Everlong, Foo Fighters, 1997
2. Only happy when it rains, Garbage, 1995 (Shirley Manson representing Scotland)
3. The Beautiful People, Marilyn Manson, 1996 (Slash noted this song was written in Charlotte)
4. Lump, Presidents of the United States, 1995
5. Sabotage, Beastie Boys, 1994
6. Pepper, Butthole Surfers, 1996 (…pourin’ like an avalanche comin’ down the mountain…)
7. Enter sandman, Metallica, 1991
8. Flag pole sitta, Harvey Danger, 1997
9. Song 2, Blur, 1997 (Woo hoo!)
10. Thunderstruck, ACDC, 1990 (burpee challenge, always a crowd pleaser)

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Not really a merkinfest…more a don’t stop movingfest

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20 PAX gathered for a Jedi inspired chilly morning at the Swamp.  This Friday AO is a great place to run around, see lots of parking lots, check out stairs and look at the water feature fountain…hard to pass up and a good place to be if you’ve never been.  Quick disclaimer and YHC was shot out of a cannon.  With the first mosey stop at Petsmart, the PAX followed the leader for some parking lot shuffles, karaokes, high knees, and butt kickers before progressing to the previously mentioned fountain.

Prior to getting to the fountain, we stopped in the back parking lot for some warm-ups which included: low slow squats, slow windmills, merkins (all counts of 10).  Given this is a Cha Ching AO, what better way to get the PAX warmed up than a Cha Ching inspired 60 seconds of blood pumping 33 SSH and 7 burpee – rinse and repeat for a 2nd min.  This was followed by some up/down dog stretching and then on to The Thang!

Mosey over to the fountain where it was time to get our merkin on…(not that kind of merkin so calm down).

  • 20 regular merkins
  • 20 wide arm
  • 20 diamond
  • 20 decline
  • 20 ranger
  • 20 incline
  • 20 hand release

After every round of merkins, PAX were instructed to run to the stairs – up, down, back up, then back down and back to the fountain…for the next set of merkins.

Since this was not enough fun, we partnered up and did some Dora with our new partner.

  • 100 bombjacks
  • 200 CDD
  • 300 American Hammers (double count…well, because)

As partner 1 did exercise in the “warm-up” parking lot by the stairs, partner 2 took off to the fountain and did 20 dips before returning and relieving their partner.  This took a good amount of time but the PAX finished American Hammer’s with the 6.

PAX took off towards COT but with 5 or so minutes remaining, MARY was calling our name so we answered the call.  PAX went around clockwise with ab exercises until the bell was rung.

Normal mix at COT, but the highlight of the morning was welcoming FNG, now Chicken Noodle, to the party to join the lineage of other “chicken” inspired PAX.  Thoughts and prayers to all prayers and praises raised.  Thanks as always to Cha Ching for the call…enjoyed every minute of it!

Shady

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4

Bataan Death March at Minnow Pond

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12 Pax. 45 degrees. 1 EC’er (Longshanks).

Shanks is the only one who shows up 15 minutes early to a workout and runs hill repeats on Massey St. I’ll have to try that amount of crazy soon. Goodness!

The PAX arrived and 5:13 hit, we walked over to the Flag at Veteran’s Park to say the Pledge. I led the Pledge of Allegiance, and off we were.

Warm Up on Loop 1
Run up Main Street, right on 160, right on Monroe-White, right on Watson, right on Railroad Ave, back to Parking Lot

1 Mile Complete

COP –

Static Stretching –
Tappy Taps x 10
Groin Stretch
Runners Lunge L/R w/Arm Raise

Movements –
SSH x 10
Merkins x 5

Loop 2.

Bataan Death March – 5x Burpee CMIYC Indian Run
Up Massey St, Right on Harris St, Right on Ardrey, Right on White St, back to Parking lot. We had 12 Pax, so for the one mile loop, we all did one round of burpees. Needless to say I was thinking it felt easier than it looked on paper.

2 Miles Complete

Repeat Bataan Death March
Break into two groups to increase Burpee count – 6 & 6… and it’s a race!

This time on Loop 1. It pleased me to see some suck while PAX were doing burpees. It meant the workout was actually serving a purpose… making us better!

3 Miles Complete

Final Iteration
Partner Up
Run to base of Main Street.
Partner Carry up Main Street, switch at half way.
Jog Down to bottom.
Run to the bottom of Massey Street. Partner up with another PAX. Do the same thing.
Jog down.

Get back to the parking lot with a few minutes to spare.

Al Gore hold x 1.5 minutes
30 squat pulses after the 1.5 minutes.

Hold low lunge x 1 minute
10 pulses after the 1 minute.
Flapjack, other leg in front, same thing.

1 minute left! So we did a variation of the protractor.

Time up! 12 PAX for COT and some announcements. Shout out to Hardwood and Rex for fighting hard and earning those miles!

Read your newsletter.
Prayers for family traveling, friends/family who have recently been diagnosed with or are fighting cancer.
Prayers for a family member who was found passed away after falling in their home.
Prayers for families battling Hand, Foot, and Mouth. And flu, and all sorts of other virus floating around.
Praise for being able to use our bodies in the gloom every day.
Praise for the community that is F3.

Thanks for the opportunity, Longshanks. Sorry for the late BB!

Punch List out.

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2019 Q4 PFT at The Coop

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Here are the results of the 2019 Q4 PFT

1 Minute of pull ups, sit ups, push ups and a 1 mile run

Results from Today.  No order.  Bold are the top numbers for a sections.

 

Results from this year.  Order is how many PFT’s posted.  Bold are leaders.

 

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