Tag: Spitz

Kettle Bells & Stuff at the Snake Pit (sort of)

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I know it has been  said by many but man, it feels good to be in the gloom with the guys again. Once I got my logistics figured out and blew the dust off the ol’ rusty kettle bell, Fire Marshal Bill & I made our way to the relocated Snake Pit AO. Hopefully, all these temporary relocations will be behind us soon.
17 others joined us for a total of 19 socially-distant PAX in the gloom this morning. We had one of the original Redwoods (Santini), one of the youngest guys in the PAX (Lil’ John), our resident story teller (Spitz) and a whole bunch of other faces I like seeing in the gloom.
Once 3D finished his struggle-fest with planting the Shovel-Flag into the ground and I did an oh-so-brief disclaimer, we took off for our warm-up mosey. A few minutes later, we returned to our Kettle Bell and began the instructional portion of the workout, more of the modified high-intensity variety.

2min of Burpees
5min Kettle Bell with 20ea: Curls, Low Rows, Upright Rows (repeat until 5mins is over)
5min Run at a “go get-it” pace: 1/2mi route is out to light at Banks St and back. So interesting why my first 200 yards of this run was brisk yet the rest wasn’t so.
5min Kettle Bell with 20ea: Overhead Press, Chest Press, Tricep Extensions (repeat until 5mins is over)
2min of Burpees
5min Run at a “go get it” pace to Banks St and back.
5min Kettle Bell with 10ea: 4ct Flutters with the press or the KB in the air, V-Ups, Big Boy Sit Ups (repeat until 5mins is over)
2min of Burpees
4min Kettle Bell with 2 forward lunges, 2 reverse lunges, 1 left lunge, 1 right lunge, 1 deep squat (repeat until 4mins is over)

And just like that, we were already standing at COT, how convenient.
Announcements: Guys are clearly looking to slowly start posting again so please pay attention to Slack (and possibly Twitter) or text/call another PAX to find out where the AO’s are now if they used to be at a school or park. Those grounds are still off limits but hopefully not for much longer.

Prayers/Praises: Mental health right now (and always), health for a spouse. PAX on the road to recovery and joining us back in the gloom, for a friend battling illness and getting the care he needs, MARRIAGES, physical health of other PAX, , upcoming moves, kids taking big tests, small businesses during this time and many more.

Until next time,
Maximus

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World Domination Complete – The Hive comes to Saturdays at a socially distant location near you…

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Well it was bound to happen and eventually it did, The Hive crossed over the last day of the week not yet occupied by The Hive…  Spitz led the first half and Tesh closed strong on an absolutely beautiful day in The Fort.  We are blessed to be in this great town and I am blessed to have the brothers of F3 here in Fort Mill coming out and supporting this AO.  We will soon be back to the new form of normal and I will definitely be ready to stop using Worship Planner…

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ESSO encourages the PAX to pick their poison and then share it with others, not like the Rona though, that would be bad…

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Esso brought back the poison picking to the PAX… He encouraged PAX participation, but then flipped us and had us painfully reminded that we each have our burden to bear, but we were also pointed toward the lesson that our brothers in the gloom are there to help carry the load and 3 is better than 1.  Excellent leadership professor…

 

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Four at The Hive for an Anniversary beatdown

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One year ago on this day I joined 3D and many other HIMs at what was then known as the Tomahawk at Doby’s Bridge Elementary.  One year later I have posted approximately 250+ times and led the workout in the midst of the Rona…  It was a solid workout, Weinkes were laminated and even signed this time, and a CSPAN approved photo was provided.  One year down, all of them to go…

 

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The Thrill Is Back – At The Hive

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It’s been a wild and weird year this year hasn’t it?  I took a break from in person workouts until I got used to this new normal and last year I decided to just go for it and start posting again in person.

UHaul thought it would be a good idea to let me Q again, I guess.  I’m just making up stuff at this point but here’s the real workout.

I call it Double Trouble.

One exercise with the bells, one body weight or with the bell if you feel spunky.

Round 1, 10 each exercise, Round 2 15 and Round 3 25 each of the following:

Swings
Turkish getups

Goblet squats
Flutters

Curls
Merkins

Tricep extensions
Squats

Sumo squat
LBC

Skull crusher
Rosa Lita

Dead lifts
Calf raises

Lawnmowers
American hammers

One arm dead lift
Moroccan night club

Between Round 1 & 2 we ran a bit to the church and back.

Thanks again for the opportunity to lead UHaul.  It’s good to be back out in the gloom.

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.  

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“Quarantine Convergence” – Snake Pit 4.22.2020

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Snake Pit 4.22.2020

Disclaimer – we had an FNG so I had to cross the t’s and dot the i’s.

My goal was to play a Queen play list because my current quarantine stache is making YHC look like Freddie Mercury. We decided against the music for the sake of the residents nearby. 

 

Warmup:

20 SSH, 10 IW/HW/Moroccan Night Clubs

Weinke:

I wore an interval timer that was set to go off every 3 minutes. Every time it sounded we did two things:

1. 5 Burpees at each beep
2. Go onto the next Circuit and pick up where we left off from the time prior

Each Group Rotate After Each “Burpee-Val”

Circuit 1
25 Calf Raises Toes Pointed Straight
20 Goblet Squats
15 UHAULS
10 Skull Crushers
5 Clean and Press Each Side
30 Flutters With Bell

Circuit 2
25 Calf Raises Toes Pointed Out
20 KB Swings
15 Kid Launches
10 Curls Each Side
5 Right Turkish Get Ups
30 LBCs With Bell

Circuit 3
25 Calf Raises Toes Pointed In
20 Reverse Lunges (10 Each Side)
15 OH Press
10 Lawnmowers Each Side
5 Left Turkish Get Ups
30 American Hammers With Bell

In all, we made it through each round 3 times. You can do the math to figure out the totals.

While we were cycling through, I asked the PAX one by one to tell the group how they’ve taken advantage of all of the added time with family/friends. Most have been able to take a step back from the hustle and bustle of the commute/work/busy life and have been able to focus on their families more. This is a huge blessing that we must not miss the chance to capture!

In all, we had 12 PAX and 850 total burpees. It got a little hairy toward the end, but I believe everybody enjoyed the work. Thanks for the opportunity to lead, 3D.

Announcements
Manion WOD this weekend – reach out to Maximus if you would like more details

Prayers/Praises
Be Intentional in this time – how often are we forced to spend more time with our family?
1 Peter 5:7 – “Cast all your anxieties on Him, because He cares for you.”
Praise for UHAUL’s Niece at Texas A&M for receiving a grant/scholarship to clear away most of her school debt.

Welcome, FNG: N-95!

Punch List out.

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F3iversary Q

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Well, Omaha is something we have for a reason.  One PAX was at the wrong location, but arrived in time for a late start.  There was plenty of fellowship, albeit at a distance.  There was acceleration and shared leadership, albeit at a distance.  In the end there were 4 PAX that entered the gloom, shared some lifting of heavy things and then prayed together, all at a distance.

These strange days have led to many alternative approaches to 1st F, but there is something to be said about proximity, even while at a distance.

 

The Hive 2020-04-10

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