We had 23 PAX show up for my VQ this morning….the support was much appreciated.
The morning started with a quick jog around the NAFO parking lot and ended with a standard warm-up of Imperial Walkers, Morrocan Nighclubs and Hillbilly Walkers.
Today we Honored a Fallen Soldier and NYPD Police Officer and our workout consisted of :
10 Burpees and a 100 yard run
27 Merkins and a 100 yard run
10 Donkey Kicks and a 100 yard run
27 Big Boy situps and you guessed it a 100 yard run
10 Lunges and a 100 yard run
27 Squats and who would have thought another 100 yard run
We Rinsed and Repeated ….. Some rinsed and repeated more than others.
Thanks to Dirty Harry and Punchlist for pushing me to lead this great group of men and getting my VQ under my belt.
18 #HIM’s chose to avoid the fartsack on a mild Thursday morning. YHC called his own number and brought out a PAX favorite from the past and, thanks to the efforts of Esso, a FNG joined us for the festivities. After disclaimers were placed, a welcome given to the FNG and a brief description of what F3 is, we moseyed off through a few parking lots to COP…..but just a few.
COP – YHC was reminded through various events of this week what makes F3 what it is. In light of those experiences, it seemed appropriate after 20 MNC’s in cadence to hold the pose and go around the circle of #HIMs with each taking a few moments to talk about who brought them into F3 and what keeps them coming back. After a lengthy hold, we proceeded to do 10 more MNC’s in cadence…..just because. Then we did the following:
Imperial Walkers x 15 (I/C)
SSH X 30 (I/C – varying speeds)
Merkins X 15 (I/C)
Staying in the plank, moving to Mountain Climbers X 10 (I/C)
Hold the plank – right arm high and left arm high, regular holds, and 6 inch hold with Stang administering a dubious 10 count, YHC’s interpretation of its duration was called into question and, as a result, excessive mumble chatter by the PAX threw YHC off. Therefore, penalty burpees were called. After which……
Low Slow Squats X 15
Mosey to the Main Event
Main event – YHC’s first Q at Laces In seemed to provoke not so subtle comments from various PAX – some of whom were in attendance this morning. Only appropriate to call a Jacob’s Ladder consisting of Burpees at the Bottom, Carolina Dry Docks at the top (2nd lightpole up the hill toward Munn Road), and lunge walking to get there (Mosey back down to bottom after each sequence). All exercises added up to 10 since 10 PAX were present – 9 burpees, lunge walk two poles, 1 CDD, mosey back down, 8 burpees, lunge walk, 2 CDD, mosey down, you get the idea.
10 additional burpees were called at the end…..just because. In addition, planks or Al Gores were held until the 6 was in. The main event (always popular) took us until 5:53 so time to mosey back to COT for a little Mary:
American Hammers X 15 (I/C)
Protractor (varying degrees with holds of varying lengths of time)
Rosalitas X 10 (I/C) – YHC was not so subtly reminded of the proper angle from which this should be done – thanks was given to the PAX for keeping YHC in line.
Boxcutters X 10 (I/C)
Body Destroyer for 40 seconds and we put a wrap on things for the morning.
Welcome FNG – Heathcliff and T-Claps to Esso for the EH.
Announcements – Read your newsletter, Custom Ruck event 5-4-19 and Travis Mannion W/O at WEP on 4-27-19.
Prayers – for families, those traveling for the spring break holiday and prayers to remember the true reason for celebration of the Easter weekend and what it should mean to all of us.
It was an honor to travel across the River on this cool Spring gloom with Italian Job and Canseco to join up with 9 of our Fort and Rock Region brothers on the day before Easter. Thank you Bonsai and the rest of our brothers for the opportunity to lead this morning.
As Italian Job, Canseco and YHC discussed this workout the previous week, we decided that it would definitely be split into three equal time periods with each of us focusing on different body groups. Italian Job began with the F3 Disclaimer and welcome to all:
WARMUP
There was no Warm-Up
THETHANG
Italian Job moved right into working the upper body. This is what was done:
10 Burpees (OYO); 5 Plank Destroyers (Plank, Makhtar D’Diaye, Merkin, Alternating Shoulder Tap, Plank Jack); 20 MNCs (IC); 10 Merkins (IC); 20 Little Baby Arm Circles (IC); 10 Wide Arm Merkins (IC); 20 Overhead Claps (IC); 60 Seconds Arm Circles in Plank; Mosey to Springs or Playground; 20 Irkins; 20 Dips; 20 Derkins; Mosey; 10 Wide-Diamond-Wide (OYO); Mosey; Merkin Ring of Fire (10 rounds).
After he finished, the Q Stick was handed off to YHC for the lower body portion performing each of the following exercises for 50-seconds and resting for 10:
Squat + Calf Raises; Squat Jacks; Mosey; Alternating Hamstring Reaches; Broad Jump w/Back Pedal; Mosey; Left Lateral Lung; Right Lateral Lung; Squat Tap-Outs; Mosey; Left Leg Lunge; Right Leg Lunge; Mosey; Step Ups; Squat & Squat Jumps.
Then YHC passed off the lead to Canseco for some Core & Cardio and an awesome work below in the NMM. This is what he led us in:
YHC planned to use the steep portion of the running path for sets of core exercises with a jailbreak between. We did 2 to 3 exercises for each set and started at the bottom of the hill.
We did the following with a jailbreak between sets.
All In Cadence:
30 Imperial Walkers; 50 Flutters; Jailbreak
20 Mtn Climbers; 20 Freddy Mercurys; Jailbreak
20 American Hammers; 30 Pretzel Crunches (15 each Side); 10 Makhtar N’Diayes; Jailbreak back to top
20 LBC’s ; 10 Delayed LBC’s; Plank w/6 Inches and Up x2
Mosey to COT where IJ led us in another 10-Burpees for fun
Great work was put in by all PaX in attendance. Thank you again for allowing us to lead.
NMM
Canseco shared his heart this morning. Below is what he discussed:
The sun came through the clouds and shined directly on us during Reborn’s leg workout. We were at the top of the Walter Elisha Park looking out and for a few moments everyone was quiet. I had something to share with the PAX and in that moment this capped it off.
I have been reading through the gospels the last couple weeks and wanted to share something that has been stirring in me. So, as we know its Saturday before Easter and Jesus has been crucified and placed in a tomb. On this day thousands of years ago there were all kinds of emotions for those who were near to Jesus.
Those near to him who followed and loved him were doubtful, confused, and didn’t know what would happen next. The Pharisees and scribes still saw Jesus as a threat to their own Kingdom and world and placed guards at the tomb. I find this interesting as he is dead yet they didn’t believe?
I shared Matthew chapter 21 with the PAX when Jesus curses the fig tree that didn’t have any fruit. Jesus disciples said how can it wither instantly? Jesus answered, “Truly, I say to you, if you have faith and do not doubt, you will not only do what has been done to the fig tree, but even if you say to this mountain, Be taken up and thrown into the sea, it will happen.” 22 And whatever you ask in prayer, you will receive, if you have faith.” Jesus was preparing them to believe and have faith during the darkest and most doubtful times to come.
We know what happened next. We have record and an account of the resurrection. But we still have to figure out what we are going to do with Jesus?
Is Jesus threatening your Kingdom, life, and world. Are you keeping him at distance and putting HIM away somewhere so as to hide?
Or, are you believing on His life, death, and resurrection as sufficient for your sins and eternity with HIM. You can’t hide from the light!!!
My prayer for the PAX was that just as the sun rose before our eyes this morning that the Son of Man would rise in each of our hearts this day, tomorrow, and forever.
ANNOUNCEMENTS
April 3rd F Theme-Be Still.
Summer Lawn Service at the Care Center-Sign up now.
Manion WOD-April 27-See Cobra Kai.
Date Night-April 27-Contact Wegmans.
PRAYERS/PRAISES
Prayers and praises were mentioned and Italian Job
This was my first time Qing The Coop. Ginsu was scheduled to Q, he had to be down range. So, Punch List asked me if i knew anyone who was free. I told him i would gladly take the Q slot. He was reluctant to commit. After a few tense minutes, he said I could have the job. I felt salty about it (not really). Punsh List and Wegmans are my shield locks, both are or have been site Q’s for The Coop (BADGER DEN) and yet niether had asked me to Q. With my (imaginary) Feelings hurt, I planned my weinke. I wanted it to be hard, I wanted to punish my friends and myself. I’m always excited for kicks to the face.
The clock struck 0515 and looking around the circle of the men gathered, I noticed that Kiser had made his return from IR. Shield gave the disclaimer and we took off in a mosey. Shield is preparing for his VQ Monday at THE HONEY BADGER. After our mosey Shield led us in some windmills, monacan night clubs, mountain climbers, and maybe one more. Shield did a fine job and turned things over YHC.
I announced to the PAX that my imaginary feelings were hurt and I planned to take my pain out on them. We made our way over by the pull-up bars and I briefed the PAX. There woud be no pull-ups today. I had better plans.
The Thang
Partner Up
DORA 1,2,3,4,5 + Quad-zilla
100 Carolina Dry Docks
200 Merkins
300 LBC
400 Mt. Climbers
500 Flutters
Partner 1 does the exercise while Partner 2 RUNS down the hill (toward elementary school) to stop sign. Then Partner 2 NURS (runs backwards) back up the hill to relieve Partner 1. Quadzilla is always a crowd pleaser. Its the gift that keeps on giving. DORA took longer to complete than I anticipated. With 10 minutes left we moved over near COT. There we Prisoner ran (hands on top of head) up the hill towards the HIgh School. Stopped at a random sign, and performed a set of She Hate Me’s: 10 Prisoner squats (hands on head), 10 Burps, 10 merkins. We ran back down the hill for a round of Mary followed by COT.
I had fun. Every morning is a great morning to wake up and push yourself beyond what you thought possible. This was the longest DORA I had ever experienced. And to think, I was thinking of making it an individual Dora, maybe next time.
Thanks Punch List for the opportunity to lead. Dont hesitate to ask me again.
What is more difficult than doing 20 merkins first thing in the morning? Trying to do 20 merkins first thing in the morning in cadence and remembering to breathe! I was doing well until I hit merkin #11 and it was downhill from there. I got to 19 and decided that breathing was more important than following my weinke to a T. After catching my breath and drastically cutting down on my already small warm-up, I decided to go ahead and mozy over to the band parking lot to begin our workout. Here’s how it went down…
The Thang:
William Wallace #1
PAX breaks up into even groups, dispersing to four corners with radio in the middle playing 90″s grunge. (make sure you know exactly how to do the routine so that explanations come easy!) While each person holds a plank, one group member does a bear crawl to the center for 20 triceps merkins and then run back to the group. Each man does each exercise once. Next is 20 big boy sit-ups, 20 LBC’s, and 20 squats. That is a long plank hold!
We then took a quick break to talk about something that was weighing on my mind so I thought I would share with PAX. From time to time I get a feeling that I should reach out to a certain person and it will nag at me until I finally give that person a call or have some quality face-to-face time with them. I feel like it is God telling me that that person needs me for some reason. I encouraged the PAX to not let this feeling pass you by and to reach out to someone if they’ve been on your mind.
William Wallace #2
Instead of holding plank, PAX stayed in Al Gore position throughout.
Bear crawl to center for 20 wide arm merkins, 20 LBC’s, 20 big boy sit-ups, and 20 calf raises.
on to the last portion of our routine…
Partner up, size matters
Lazy Doras
100 total merkin to be done in a rotating fashion. One does 10 merkin while the other holds plank until you reach 100. Partner carry to the next position and alternate between 100 squat jumps while partner does flutter kicks. Partner carry again to next position and 100 LBC’s while partner holds squat.
Thank goodness we didn’t get to the 50 burpees and superman holds!
Mozy back to COT where we finished the workout with our 40’s (40 merkins, 40 LBC’s, 40 Squats, 40 bomb jacks)
Name-o-rama, announcements and prayers.
It was a great workout with a great group of men and we were all able to get better!
Thanks so much for the opportunity to lead, Lil E!
Pulling into the HIVE early to set-up shop YHC was surprised to see 2 cars already there! Rebel was enjoying a few ‘Be Still’ minutes and Geronimo was getting after it in the parking lot with what appeared to be his Ruck. The rainy weather was holding off & it was a perfect 65 degrees-A great morning to be in the Gloom!
The cars kept rolling & rolling in….17 PAX in total
5:15am- No FNG’s so hit the disclaimer and off we went
COP: Mosey to band parking lot and return back. Exercises in cadence-
SealJacks x 20
IW x 15
HW x 15
Windmill x 10
Cherry Picker x 10
Plank, Honey Mooner-Downward Dog, Plank
Merkins
Mountain Climbers x 15
The Thang:
Today’s workout was built around the History of the Hive. All repetition #s, exercises & stories shared were specific to this AO.
4 stations here we go:
Station 1- History Lesson- What is the most famous saying @ The Hive? “5 @ The Hive”. The PAX passed the test with flying colors. In honor of “5 @ The Hive” we hit a 5 cone drill Jacobs ladder style:
Cone 1) Inch Worm Merkins & Goblet Squats
Cone 2) Triceps Ext & Reverse Lunges
Cone 3) Bicep curl w/ Shoulder press & Burpees
Cone 4) BackRows & Swings
Cone 5) Upright Rows & Fwd Lunges
Kudos to the PAX as they just got after this station. Little time for mumble chatter with the exception of those as they finished Cone 3 with Burpees.
Station 2- History Lesson- How many years has the Hive been an AO? How many site Q’s have there been & who are they? The PAX again pulled together and we went with 3 years (almost 4 years) and 3 sites Q’s- Longshanks, Tesh & BandCamp!
In honor of this we went 3 rounds of the Site Q’s assigned exercises:
Longshanks-Thrusters, Tesh-The Standing Tesh or Bi/Tri, Bandcamp-Swings
Station 3- History Lesson- Geronimo’s Gauntlet (This needs to be in The Exicon)
We did our best rendition of the 2018 Hive version of Geronimo’s Gauntlet. A Pax favorite it was started by no other than Geronimo himself and it goes something like this- *Line up all the Kettlebells lightest to heaviest. One by one, Pax go down the line and perform bent over rows at each KBell. (3 rows each side for time today). The waiting Pax can plank up, Al Gore, etc… With 17 KBells lined up our lats got some serious work. The heavy 40-50lb KBells at the end of the line gave us all an example of how JWOWW, Geronimo & Tesh get after it. Strong work Men!
Station 4- 5:58am and we escaped the planned AMRAP station due to time. Better to be over prepared than not enough. YHC took a moment to read from the theme of the month and take just a moment to “Be Still”.
COT- Announcements from Newsletter, upcoming events
Prayers/Praises: Rebels 28th Wedding Anniversary. Prayers for all families traveling for the upcoming Spring Break week.
It was an honor to be with the Pax this morning- Thanks BandCamp for the opportunity!
– Stretch; front fold/squat, rotate, arm stretch upward
– Mosey to field > jog to 50, sprint; repeat NOT A BREAK, GET HEART RATE UP
– Warmup; SSH, Windmill, imperial Walker
– The seeds of discontent will yield a legacy of damaged fruit. >> WHAT FRUIT DID THE RELATIONSHIP WITH YOUR FATHER YIELD?
20 X’s – Everything in cadence, NO OYO
@ End zone
– Squats, IC > toy soldier to 20
– Monkey Humpers, IC > lunges to 40
– Jumping squats, single ct. > long jumps to 40
– Calf raises 3 ways, single ct. > butt kickers to 20
– Low slow Squat, IC > duck walk to end zone
– Air squared (squat w overhead clap), IC
– Jog to 50, sprint to end zone [X’s 2]
– A father is the defining relationship in the Shortys life. If a father is loving and warm he provides a template of success for relationships in their future. >> WHAT TYPE OF FRUIT DO WE WANT OUR CHILDREN TO YIELD? NOT JUST OUR WORDS BUT OUR ACTIONS.
– Repeat X’s 15
– What do we as father’s have to sacrifice? i.e. jester, time, money, interests. >> FOR THOSE W OLDER KIDS, HOW ABOUT NOT LETTING THEM LEARN FROM THIER OWN FAILURES? CORNHOLE’s MESSAGE @ BLOCK PARTY
– Repeat X’s 10
– Repeat X’s 5
COT
– Doing this so our kids can be free. No more virtuous act that a man can do. RETURN ON INVESTMENT. “For God so loved the world that he gave his one and only Son.”
34 was the count at the coop and it was a great morning at the Coop with the temperatures near perfect and a special guest visit by Grand-Tan, CSPAN himself. It was great to catch up with a #HIM and for his presence in the PAX. But you can’t have Grand-Tan return without a little engagement in the routine. CSPAN honored us with his slightly angry, Philly version of a warm up. The good news is that the PAX was angry at him and not me.
Prayers for Shady and his spill on the sprint back to COT and subsequent trip to the MD. Grateful for Dirty Harry and his field ops specialty and coolness under pressure. The highlight of the morning was watching guys step ups and do their part when another brother was in need. That my friends is F3!
Message: Be Still
Where does your mind go in the stillness?
Regrets for the past, fears of the future, how many of us were thankful for the moment, how often do we use stillness in the moment to experience God’s voice and direction … I don’t do being still well because my mind constantly has chatter.
Be Still- observe the mind – become conscious to what is going on in your mind – results in your ability to be present and to own the thoughts in your mind
Warm up/ COP – CSPAN maybe I will just summarize it at as a Nascar like (right turns though) sprints with up/downs with flutters, and more flutters and a few more flutters and then some flutters. I think that covers it.
Mosey to band parking lot:
Suicide Sprints: 10/20/30
50% sprint
Karaoke
Side shuffle
Full length full speed
Power Skips back
Rugby Sprints to the 50 and walk it back
SSH
Merkins
Mule Kicks
Flying Squirrels
Every 5 to the 50
Bear crawl 5 yards then 5 CCD increments sprint to the end
Burpee Broad jumps 5 yards then 5 merkins
Wall sits with burpees
2 minutes of MARY
Prayers for Shady’s recovery and quick return. Prayers for Bailey (CSPAN’s daughter) and the birth of their son today at 12:30. Many unspoken prayers known and unknown are put at the foot of the cross and we ask that the Lord tends to them according to his Will.
Why does it always have to rain on Fridays? No worries, the Badger Den has plenty of covered space. We started off with an Indian Run around the parking lot and then another lap while we took turns carrying the speakerbox. That thing isn’t light. When it was time for a handoff, we did 5 merkins. It started sprinkling. 3/4’s of the way around the lot got us to the covered walkway near the back of the school.
25 SSH to make sure we were warm.
Partner Dora – 1 pax does the exercise until the other runs to the end of the covered space and back:
100 Boxcutters
200 Moroccan Nightclubs
300 Monkey Humpers
Dark Helmet and Geronimo did a few extra because they were done before everybody else. I’m not sure who let them pair up!
Bear crawl to the end of the covered space, sprint back.
100 Merkins
200 Step-ups
300 LBCs
Big Boy Sit-ups until 5:55
At 5:55 I turned on Chumbawumba’s Tubthumping and we did 27 burpees to end the workout.
Prayers and Praises: Health, Brothers on IR, Unspoken
YHC was called out of the bullpen this weekend and had to bring a W/O that would make all PAX better. A little thinking from prior beat down kettle bell sessions triggered moments of past pain that merited being brought out from the archives, so our week started off on the right (or wrong) foot.
11 #HIMs came out on a much warmer morning than prior days brought. Could it be spring? An opportunity for perspiration surfaced in YHC’s mind so after all disclaimers were put out, an acknowledgement of the FNG was given and off we moseyed to put the bells in the middle parking lot and circle up nearby for COP:
COP (all in cadence)
Morrocan Night clubs X 15, forward little arm circles X 15 and backward little arm circles X 15
SSH X 30 – varying speeds
Imperial Walkers X 15
Low slow squats X 15
Merkins X 12
Honeymooner, Salutations right and left, 6 inch hold (a curiously slow 10 count was delivered by one of the PAX – crowd pleaser)
Mosey around the A/O and back to the bells for the next round:
Main Event
Part of getting better and sharpening involves pushing limits and stretching comfort zones. Prior to the W/O, YHC sketched out 3 exercises that the PAX were to repeat, as many rounds as they could, for 10 minutes. They were:
15 Swings, 10 Goblet squats, 5 shoulder presses per arm – chalk was generously provided (by YHC’s 2.0) for PAX to keep their score and track progress (more to come on that). After 10 minutes of hard work, decreasing mumble chatter as time elapsed and more sweat than anticipated, PAX finished, YHC called for a few 10 counts and, together, we took a “recovery mosey (couldn’t let the heart rate drop too much)” around the A/O coming back to where we started for……..yes……round 2: U versus U.
Rinse and repeat for 10 more minutes, PAX were challenged to do better and all responded. Sweating ensued and work was done – all in the name of getting just a little better than before.
When time was called, YHC called for a “recovery” bear crawl to the inner curb and a “recovery” crawl bear back to the kettle bells where PAX gathered their belongings and wobble moseyed to COT for a little ab work…………but just a little.
All I/C and with bells (except the protractor)
American hammers (D/C) x 12
Flutters (D/C) X 12
Protractor at varying angles (10 degrees was the crowd favorite) with a few 10 counts at different points…….but just a few.
30 second body destroyer to finish……just because.
Transition to name-o-rama and COT:
Announcements – Paradise reading center Monday & Wednesday of this week – 4:00 Bethlehem Baptist Church. G-Fit this Saturday at 3:00 – Steele St. park. If you feel called to serve – do it. Read your newsletter.
Welcome FNG – Bo Knows
Prayers – For those traveling on spring break. Slow down and let those in a hurry pass. Stay present and safe in life’s harried moments. It can wait. For injured PAX and those on the road to recovery. For all unspoken needs known to the silence of our hearts and Sky-Q alone.
It is always an honor and privilege to lead a group of #HIMs in any workout. YHC hopes the invitation comes around again as today’s 45 minutes were inspired by different #HIMs in YHC’s life who have made me better than I could ever be on my own. Leading today reinforced, once again, that we all sharpen one another by pushing past our perceived limits and stretching our threshold for discomfort and pain and that the reward of improvement is well worth the work put in. So…….DO THE WORK!
My thanks to JWOW for the opportunity. Looking forward to getting better with all of you……one day at time.