Tag: Spitz

“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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Pain Board, Playing Cards and Stairs, lots of stairs…

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Thursday morning was another wonderful morning in the gloom.  The PAX assembled and then made their way down to the CoG parking lot where a board of pain and a deck of cards was waiting.

Long story short, we did the things on the below box and then did stairs, many many stairs…

 

Video evidence is below…

 

https://twitter.com/f3_uhaul/status/1235578901533011969?s=21

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Pumping iron after Yeti

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YHC was called of the bench to help Q the Armory within a 24 hour notice. Always a pleasure to dish out the pain with iron!  9 PAX posted after the yeti, TClaps to Fishsticks for posting after completing the Yeti

COP with a few of this and a few of that, then mossy over to the middle parking lot area for the pain.

20 reps of the following then run to the end of the parking lot and back

Squats, Overhead Press, Upright Row, KB Swings, Bentover Row, Curls, Skull Crushers, Chest Press

We got 3 rounds in, then did one more round of 10 reps.

20 reps of the following – 2xs, then run

LBC, Flutters, American Hammers, Big Boys

Mossy to COT

Thanks for the opportunity!

Trucker

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Board of pain, faraway fences and bat flipper bear crawls

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Nearly 3 miles were achieved by some, significantly less by others (Slash & UHaul always chose Bear Crawls…).  Some very solid mumblechatter…  A little flatulence…  Short chat on Lent and the presence of Catholics in Fort Mill…  Probable hair styles for the Son of God…  All in all it was a pretty eventful morning…

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Wegmans at Snakepit

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When asked to Q here I assumed it was too far. It was only 8 minutes from YHC house. The Coop is about 3, so hard to argue passing that one up.

Disclaimer was disclaimed and off we went. Took the bells over near one part of the parking lot. I had a box with exercises written down on them.

normal warmup. Nothing fancy. Nothing out of the ordinary.

partnered up. Partner 1 performs exercises while partner 2 runs the lap. The goal was to not let your partner beat your rep count, otherwise there was a man-maker penalty that was not enforced.

The exercises, in no particular order, were:

Squats,

Curls,

KB Swings.

Merkins.

Kid Launcher 45 degree angle shoulder raise.

Overhead press

some others?? Bobber destroyed the box with the exercises.

we also lunge walked and squatted some more

finished it up with some Mary

Thanks for the opportunity 3D!

Wegmans

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The Stairs at Footloose

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18 PAX gathered on a sub-30 morning in The Fort. After some griping about how “moderate” YHC would make this, it was 5:15 and a disclaimer was spoken. We snaked around the main entrance to FBC and then went down to snake around the COG….as a bonus we also hit the big stairs leading to their fellowship center.

This is a moderate AO; YHC kept all counts to 10….except for when Spitz got me laughing and I went to 11 once….something about Christian Yoga with Senior Ladies…..hard to recall. Here’s a brief synopsis of what we did for the warm-up and subsequent leg sequence:

We headed back to the long FBC parking lot for some wind sprints. 50% (that’s an F in school), 75% (just a C), and 93% (cause at least you know your A would transfer if you needed it). In between sprints we, did a yoga series or a leg series. One time (at band camp), I went off books and did some derkins and dips against a retaining wall.

Yoga series got more grumbling. Basic outline was:

Updog–>Downdog—>R Leg high–>bent knee–>R foot between hands–>warrior 1–>warrior 2–>extended side angle–>half moon–>warrior 2–>chaturanga (चतुरङ्ग) and repeat on other side

We walked through it a little modified to keep everyone together….lots of impressive half moons in the PAX today (take that however you like).

A little more wind sprinting and the leg series. To keep the moderate approach, but still push….we went to a 10-count frequently, but the next exercise was just a repeat. Similar to how YHC put a lot of SSH into the warmup.

COT
Prayers – the impermanence of life, illness, managing our aging and the aging of our parents

NMM:

My word of the year, INPUT, comes from jazz writer, Ted Gioia:

I think the most important skill anyone can develop is time management skills. How you use your day. But there is one principle I want to stress because this is very important to me. When people ask me for advice — and once again, this cuts across all fields — but this is the advice I give:

In your life, you will be evaluated on your output. Your boss will evaluate you on your output. If you’re a writer like me, the audience will evaluate you on your output.

But your input is just as important. If you don’t have good input, you cannot maintain good output.

The problem is no one manages your input. The boss never cares about your input. The boss doesn’t care about what books you read. Your boss doesn’t ask you what newspapers you read. The boss doesn’t ask you what movies you saw or what TV shows or what ideas you consume.

But I know for a fact I could not do what I do if I was not zealous in managing high-quality inputs into my mind every day of my life. That’s why I spend maybe two hours a day writing. I’m a writer. I spend two hours a day writing, but I spend three to four hours a day reading and two to three hours a day listening to music.

People think that that’s creating a problem in my schedule, but in fact, I say, “No, no, this is the reason why I’m able to do this. Because I have constant good-quality input.” That is the only reason why I can maintain the output.

Think about where you want to be better and then just take one step in that direction. If another step doesn’t come until tomorrow, it’s still progress. Always an honor to lead.

-Band Camp dismissed

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Push, pull, who mows your lawn…what?

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8 (soon to be 9…then 10) PAX gathered for chilly Snake Pit morning.  Getting the formalities (disclaimer) out of the way, YHC didn’t waste time moving b/c it was COLD!  We took off behind, I guess it’s behind, the football field for a short mosey down to the break in the road, then circled back to the side parking lot where warm-up would be conducted (before we ran back to the parking lot, 5 burpees were thrown in…yep, that kind of warm-up). As we were running back, this is where PAX #9 (JWOW) graced us with his trademark tardy appearance…glad you made it my friend!  Better late than never and he was energized out of the gate like a kid on Christmas morning!

Warm-up included: mountain climbers, Morracan night clubs, imperial walkers, cherry pickers, SSH, windmills, burpees (yes burpees in the warm-up is a crowd pleaser), squats, then some up stretching.  Stretching was downward dog, honeymooners, leg and back stretches.  The warm-ups above were for the most part counts of 10 with exception of burpees (3) and SSH (30…only b/c we were waiting so long for Trucker! hahaha).  Birdcage was kind enough to pay YHC a “compliment” that he needed a 10 count during the warm-up…joking/not joking is how I took it but we moved on to The Thang.

The Thang

As we all got mentally prepared for next steps, YHC tried to start some tunes which turned out to be an interesting topic for the workout.  90’s hip hop was first up…hopefully no one was offended by Biggie or Snoop’s lyrics b/c there was about zero movement from YHC to stop that “parental advisory” train from coming.  The following exercises were called out in sequence after each was completed by the PAX.  About midway through these exercises, the local legend (and PAX #10) joined our group of merry men…none other than Spitz!  Just in time for Snoop to bust some rhymes…Spitz was not entertained by these lyrical beats.

  • 30 swings
  • 30 squats (bell hits the ground and that doesn’t mean lean over, it means bend your back…)
  • 30 shoulder presses
  • 30 up rows
  • 30 (15 each leg) lunges
  • 30 (15 each arm) clean and press

With the first set done, our “cool down” was running lines in the parking lot (old school suicides) so 3 lines of different distance became our next task to attack.  Once the PAX finished their cool down, it was back to business.   Prior to getting back to business, 80s rock station was selected (much to Trucker’s approval!).

  • 30 (15 each arm) plank rows
  • 30 American hammers (single count)
  • 15 manmakers (crowd pleaser)
  • 30 (15 each arm) lawnmower pulls….or Javier pulls…huh Birdcage?  If you’re reading this and have questions, take them up with the Cage’iest of all Birds.
  • 30 KB presses (on your back, bench press)
  • 30 triceps extensions (on your back if you want Trucker…jeez, but those are technically skull crushers which we didn’t call, but you do you)
  • 30 shoulder shrugs

Back to our 3 sets of lines for cool down…and no, we didn’t do any 10 counts that I can recall.  That’s what running lines is for.  Back to the mix where the music changed again, not without some ribbing from Birdcage, who was quickly satisfied by the new selection “Beastie Boys” channel.  Uhaul also started to bust some rhymes, but nothing to the effect of what can be thrown down by the likes of Flat Tire, Jekyll, or rap goddess Pusher (goddess just seems to fit better)…sorry Uhaul, you’ve got to see these guys go and then you’ll see where I’m coming from.  Before we got started, beachbody enthusist 3D was asked to select “1 or 2″…he choose 2 without knowing why, only to be informed we were doing the 2nd set of exercises all over again.  C’mon man, I thought this was a softball of the 1 or 2…YHC was way wrong on him picking up on this.  Can’t win them all.  See set #2 above for what we did again.

Once this was done, another cool down was in store, then 3 short exercises of MARY.  We stayed where we were for COT, did all things at the end, and collected some great praises!  Thanks for the opportunity 3D, hopefully I qualified to the Snake Pit standards.  If not, bring me back and we can dial it up a few more levels if that’s what the Site Q wants!  Great group today and I’d give the group a 8-9 on the mumblechatter scale which is good when it’s cold!

Shady

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Snake Pit: New Year’s Day…

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“Under a blood red sky
A crowd has gathered in black and white
Arms entwined, the chosen few
The newspapers says, says
Say it’s true, it’s true”
– New Year’s Day, U2

It was New Year’s Day and the #Faithful convened at the Snake Pit to work. Nothing fancy, the sugarplums had danced out of everyone’s heads and there was no telling aroma of vodka being sweat out to indicate that this was different than any other morning. I guess even an 0700 start wasn’t late enough to entice some folks to post. U-Haul had some sort of TimeLife “Best of the Late 70’s” playing on the roof rack, and it was loud enough to entice a Spitz sighting. Spitz can hardly resist when “Radar Love” starts strumming the rhythm strings deep in his soul. Play it long enough and he’ll eventually meander over to tell some stories of the glory days of Fort Mill. “This used to be entirely wild boar paths through here…” Anyhow, with a promise of no running, we got going.

HIIT Style workout was on the menu: 60 seconds on 20 seconds off.

Curls
Goblet Squats
Chest Presses
Triceps Extensions
Pass-through Lunges
Clean and Press
LBCs
and more…

Finished up with a round robin of Mary and such then 3D took us out.

Until next time… Helmet, out.

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What is your Mission?

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Theme  – Do you accept your Mission?  17 HIM came to the Armory to accelerate!  After a short warm up and Mosey to the front of the church, we all took a moment to share our one word for 2019!  The question this morning ” What is your Mission?  Thank you to Bass-0-Matic for sharing  this Bible plan  – I am a Warrior – Part 1  –  A 3 day Plan by Dr. Kim Kimberling.  This was shared with all the Pax : Only a small portion of the “Devotional” but I think it resonated throughout the workout!

What is your mission? Where is God calling you to be a warrior? Are you ready for the battle?  Honestly, the missions are all around us. We live in a culture that fights against God and His purposes every day. Do you have children? Your mission is to instruct them, to lead them, and to protect them. As a husband, your mission is to fight for your marriage in a world that does not value marriage. Your mission as a Christian man is to stand firm for Jesus not wavering in the daily battle. Your mission is to be a man of integrity and honor that stands out from the crowd who is not afraid to stand out. In your workplace, your mission is to not cut corners or to cheat someone or to do whatever it takes to make a buck or two. Your mission is to show Jesus to a world that does not know Him very well, if at all.

Let the Games begin :

Round 1 :    

  10 BigBoys  : 20 Step Ups (10 each leg)   : 30 squats  

Mosey to Next Station – CinderBlocks!

10 Block Swings : 20 Chest Presses : 10 Man Makers 

Round 2 : Mosey Back to Station 1

    10 Curls (each arm) : 20 Rows ( 10 each arm): 30 Dips w Kettlebell

Mosey back to Cinderblocks!

 10 Block Swings : 20 Chest Press : 10 Man Makers

Round 3 : Mosey Back to Station 1

10 Big Boys : 20 Step Ups ( 10 each leg)  : 30 Squats

Mosey back to Cinderblocks!

    10 Block Swings : 20 Chest Press:  10 Man Makers:

Round 4 Mosey Back to Station 1 

10 American Hammers :  20 Kettlebell Swings : 40 (Single Count)

Wrapped up with some Fun : Circled up for a modified Mary – where one Pax gave the group an exercise  – then grabbed 2 Cinderblocks for a quick 100 yd out and back (more like 50yds but 100 sounds better! )while the other Pax battled thru exercise until the Pax came back!  Rinse and repeat our way through the group  : Ran out of time about 1/4 thru this FUN – Headed Back fo COT:  Blessed and Humbled to lead this Morning – Fogerty!

Prayers & Praises were shared!  Each day is a mission and/or a blessing  – How are you going to accept your mission / modify your mission /  or share your mission?  SYITG!

 

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