Tag: Tardy

Short Circuit at the Swamp

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Time seems to be something YHC lacks nowadays. Thank goodness Cha-Ching asked me to Q at the Swamp a month ago, because I probably would have declined had I known what my schedule would be like. Nevertheless, I made good on my commitment and kept the Q. Taking all of my recent Qs and smashing them together, I came up with today’s workout in about 5 minutes and hoped that it would go well.

At 0515, the five brave PAX for today’s bootcamp (seems many are “resting” for a heavy backpack thing) were debriefed and off we went on a mosey “the wrong way” out toward 49. We kept a moderate pace, but needed to get all the way to ULTA and still have a couple minutes to warm up, so it wasn’t slow.

Quick warm up of 10 windmills, 20 Moroccan night clubs, and 10 thigh masters (per leg…crowd pleaser). Then came the explanation.

Five minutes to complete the circuit of five exercises. One minute to run to the next place. One minute rest. Repeat for five full circuits.

Exercises:

  • 50 American Hammers (per side, so double count)
  • 40 merkins (just normal merkins)
  • 30 squats
  • 20 bomb jacks
  • 10 burpees

Runs were roughly 400 m each. We started in the parking lot in front of ULTA. Ran to the bank. Then back out to Walker Branch to wrap around the long way to Target. Then up and around the other side of Old Navy. Then back to Target and over to Just Fresh. Then finally out to the road, around to PetsMart, and back to COT.

Totals:

  • 2.15 miles run
  • 250 American hammers
  • 200 merkins
  • 150 squats
  • 100 bomb jacks
  • 50 burpees

Every circuit got done with 1-2 minutes to spare of the five minutes, so we usually grabbed 30-45 seconds before running, as the runs took more than a minute each time. Still got our minute rest between circuits, which was definitely appreciated in the end.

Met up with ruckers at COT. Announcements are in the newsletter (upcoming convergence on the 24th, so keep your eyes open for that). Prayer requests. Pray and go (some bounced out quickly).

NMM

Nothing substantive to say here. The theory behind this was, I know high-intensity intervals are effective, as are EMOM workouts. I didn’t want some people to get big breaks and some to get no breaks, so I smashed these ideas together. Five EMOMs became a five-minute cap for a circuit. Quick run. Then the rest (which is important, as it allows you to push hard during the circuit). Repeato. So often we leave out the rest to keep pushing, but the rest time is actually beneficial to pushing harder during the working portions and building cardiovascular capacity. I’m not big on “taking 10s” because we’re tired, but planning rest intervals into the workout: good idea.

Thanks for the opportunity, Cha-Ching, and great push everybody.

Jedi

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Remembering Family

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Thought about this one at the last minute.  April was a great month for me as I celebrated Easter with my family, Spring Break, my mother’s birthday, my 8th wedding anniversary, accepting an offer on my house and so many other things that were wonderful yet forgotten.  But as I tried to create something new for this Q, it dawned on me those family members that are still a part of me emotionally/spiritually but not physically. I wanted to do something that brought back and help me to preserve those special moments that will hopefully stay with me even longer.  That being said, I established a Q that honored the memory of two loved ones that I have lost in the month of April: my maternal grandmother, Gaye Lindsay (April 4, 2001) and my uncle Jody Hudson (April 28, 2014).

Warm-O-Rama: I honestly don’t remember what we did.  But we warmed up.  Some dynamic stretching and the usual amount of SSH’s.

The Thang: as a way to honor my family members, I chose to do a partner BLIMPS type workout with one person completing reps while the other partner running a lap to each respective name.  Up first, my grandmother…

We each grabbed a rock near Papa Doc’s and partnered up to complete 61 reps of each exercise:

  • Goblet squat press (with rock)
  • American hammers (with rock)
  • Yurpee (had to dig in the exicon for this one… and we did this one cumulative with a partner instead of individually…. and without rock)
  • Extensions (triceps extensions with the rock)

Gaye is for the name of my grandmother.  61 reps for her age when she passed.  She died when I was a junior in high school.  She was married for 42 years to my grandfather. She was a great definition of the word Matriarch.

 

Next up… my uncle (no rocks for this one).  Partner style BLIMPS workout again with 40 reps.

  • Jump squats
  • One legged burpee (cumulative reps between partner)
  • Dips
  • Y-lifts

Jody is for the name of my uncle.  40 reps for the age when he died.  He died 5 years ago.  He also died at a young age, which still sticks with me to this day.

COT/Name-O-Rama

This was a workout that I needed.  As time passes, we tend to lose memories of those who are not with us anymore.  There are certain memories that were brought back from just thinking about this workout which brought smiles to my face.  Memories that were long gone but not forgotten.  I hope that more memories I shared with these special people will continue to stay with me and pop up from time to time; allowing me to reminisce on how lucky I was as a child and growing adult to have such wonderful people in my life.

 

As always, thanks for the opportunity to lead Peg!

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Mile High at The Fort

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First off- Cobains to Bonsai for this trady BB.  The beatdown was on point.

A hearty crew began strolling in around 6:20 with headlamps both running and car with much excitement and anticipation.  Plenty of jokes going around as I brought my 2.0 that now towers over me by about 5 inches.  Par for the course.  Dont know if this was Milehigh’s first Q at the Fort but he easily stepped up to the plate.  There were a handful of pre rucks and pre runs from PAX accelerating their #King.  Fishsticks ran all the way from Tom Brady’s back yard which was about 7 miles.

Milehigh took the reigns first and led the PAX on a mosey run around the park and then off campus for a circle of pain with standard issue but equally difficult warm ups.  DORA was the name of his game and MH extended to 4 rounds of 100 merkins, 200 Carolina Dry Docks, 300 Squats, 400 LBC aggregate between your partner.  P1 runs up the grassy cliff, bangs out 5 more merkins and tries not to be a rolling wheel of cheese on the way down.  Festifun (from Rock Hill) came in guns blazing and was big on the #pickupthesix encouragement that #teamHYDE had fallen to #DFL.

Handoff to YHC and with no words really planned have been struck and moved by the acceleration of Mile High in fitness, fellowship and his faith.  7 months in and he’s running the yeti, leading workouts, understanding accountability and seeing the virtues of shield lock.  AYE!

AYG up the hill for a partner series of wheelbarrow, carries then toe lunges and burpee broadjumps #crowdpleaser.

Finished out with 2 teams of tunnel of love and finally seal team situps.  Indian run back to home.

  • Geronimo is F3.  King is locked in, always welcoming and a magnet for anybody
  • No one knows exactly why DOAH wore his reflector vest during the workout.  but he stayed safe, so goal attained.
  • Kernel(14 yo 2.0) took it on the chin well and kept up with his old man despite YHC being able to fit in his pocket
  • Lutifisk is looking lean and mean- aye brother keep up the King/Queen
  • When did we start naming ppl after the bad roads in Fort Mill- Pothole and Asphalt?
  • Tesh kept his shirt on but he was conflicted
  • Finally- those who played in the grass the second half, truly get the original Fort. Skin fungi be damned.

AYE!

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Pantheon Pain

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When Bear Grylls calls for a Q, Lutefisk answers. Except I forgot until the night before with no Worship Planning reminder.  Good thing I led a workout in February that was a coin flip.  If the coin was heads, we did X.  If it was tails, we did Y.  Well, we never got to do the other side of that table.  So today, we did.

Warm up music brought to you by Bear Grylls followed by a brief disclaimer as we watched a truck come in hot.  Who could it be?  Unrecognizable.  Oh, enter Hat Trick, after a year of absence, he decided to work out with F3 instead of the Baxter Y.  Welcome back & kotters, brother!  This reminded me of how important the 2nd F is.  Like Sky Q, F3 is always gonna be here for us.

Warm-O-Rama:
18 SSH
28 Ass kickers
18 LSS
28 Mtn climbers
18 Head Shoulders Knees & Toes (taps, each hand, in plank/CDD position)
22 Gorilla Humpers
9 Ankle Grinders (much confusion on this one.. too early for brain participation)

Mosey to side of TCES for wall work:
Shoulder Taps – 20 each hand
Ascending Testicles – 10 counts each starting at 30 degrees, then 45 degrees, then 70 degrees, then BTTW
Wall sit, one at a time run 50 yards and execute 10 jump squats each

Indian run to front of school for some of the thang:
Partner up for Dora 1-2-3 (merkins-LBC-squat), run the length of the parking lot
This is where pothole thought it was our last run, so he challenged YHC to AYG.  Thanks a not lot… we still had 2 more to go!
On the last one, Cable Guy challenged YHC to AYG.  Seriously?! #disrupters #respect

Bear crawl about 40 yards and crawl bear back for our finale, the swirly:
Either you got them or gave them in high school. The head in the toilet #flush
Except in F3, partner holds ankles and lifts straight up (ok, more like a keg stand). 5 Derkins, flapjack.  5 more, flapjack for a total of 10 each.  Broad jump to COT.

Announcements, Prayers and Praises, BOM. Thx BG for letting me induce some pain this AM.

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Tabata Time at the Quagmire

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Monday morning and the start of a new business week.  It was finally warm, 64 degrees… and with that warmth comes humidity!  I haven’t been to Quagmire in too long, that standard excuse about passing other AOs to get to another one.  But being invited by Jedi to Q had me up early and ready to go!  It was a welcome sight to see our Weasel Shaker and his merry men show up for ass-kickin’ April as an added bonus.  I’m sure they did not enjoy themselves today.  More coming at the Poopdeck Thursday!

With 17 guys ready to start I gave the disclaimer.  Great to see Meltdown and The Admiral up at it early… (two FNGs from last week!) We started to run…and run…and run.

So we stopped all the way over on the other end of Rivergate, close to the Trulent banking center. We did a circle lap half way to our destination to gather the group back together and not let them pull too far apart.  There were a few PAX begging for it to stop.  Maybe they shouldn’t have pre-ran today?  (You know who you are) But we got to run a few circle laps while the 6 made it in for COP.

COP

IWs – Windmills – Merkins – SSHs – Peter Parkers – Some broga in between some of those.

Evolution #1

Had to grab my speaker that I’d hidden in a bush. Informed the guys we would be doing 10 minutes of Tabata with 20 seconds on 10 seconds off.  Each of these exercises would be done 4 times in a row.

1.  Lunges

2. Ranger Merkins

3. Bombjacks

4. Flutters

5. Burpees

I played some loud rough music to keep the blood flowing during this session.  It was much harder than this write-up sounds.  After we finished, I asked a couple guys to give us an “Apache 10 count”.  Kenyan just brought this back from Rock Hill to his Q at the Deep on Saturday.  The PAX giving the 10 count shares some stuff about himself. Family, who EH’d, how long doing F3, etc.  I really liked that idea and Funhouse, Bones, and Cornhole  got to share.

Mosey to Evolution #2

Long run back behind Home Depot

We sat on the wall while each end would run to the long hall, sprint down it and return.  Then the next PAX 2×2 would go. That took longer than I thought so people’s chair was painful.

Next BTTW 30 count

People Chair with the ends doing 5 jump squats

20 Mike Tyson’s OYO on the wall

BTTW 30 count

People’s chair with 5 Merkins

Only 5 minutes left, moseyed back to COT.

Had 2 minutes to spare some AB Lab to finish the morning.

Announcements: Read your newsletter and check twitter/slack.

Prayers for families and my son who swallowed  a part of a toothpick Sunday that got stuck in his throat.  Hoping there was no more damage internally.  As of Monday night he seems better.

An honor to lead

~Royale

 

 

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#HillWork at the Abyss

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I gave the Pax a warning the night before on twitter about the workout. We were going to celebrate 3 crazy years of F3 with some old school #HillWork. And Hill work we did, a lot of it.

5:15 hit and it was time to go. We had 20 Pax ready to get going.

We took a short mosey around the property and circled up in the back of the school for the warm-up:

  • SSH x25
  • 5 Burpees
  • Moroccan NC x30
  • 4 Burpees
  • Imperial Walkers X15
  • 3 Burpees
  • Low Slow Squat x10
  • 2 Burpees
  • Hillbilly Walkers x15
  • 1 Burpee
  • Mountain Climbers
  • 2 Burpees
  • Plank Jacks x10
  • 3 Burpees
  • Wind Mills
  • 4 Burpees
  • Potato Pickers
  • 5 Burpees

From there we moseyed to the bottom of the hill across from the school for the #HillWork:

2 Squat Jumps
2 Plank w\ Hip Touch
2 Merkins
2 Froggers
2 Squat Jumps

Run Hill 4 times.

4 Squat Jumps
4 Plank w\ Hip Touch
4 Merkins
4 Froggers
4 Squat jumps

Run Hill 3 times.

6 Squat Jumps
6 Plank w\ Hip Touch
6 Merkins
6 Froggers
6 Squat jumps

Run Hill 2 times.

8 Squat Jumps
8 Plank w\ Hip Touch
8 Merkins
8 Froggers
8 Squat jumps

Run Hill 1 time.

10 Squat Jumps
10 Plank w\ Hip Touch
10 Merkins
10 Froggers
10 Squat jumps

Quick 10 count and then:

  • 5 Burpees
  • 4 Backwards Hill Runs (THIS WAS PAINFUL)
  • 7 Burpees
  • 2 Backwards Hill Runs
  • 9 Burpees
  • 1 Backwards Hill Runs
  • 11 Burpees

2 Quick 10 counts and I gave the Pax the choice of more hills or something else. They picked hills (Choose the harder thing) and we did:

  • 10 push-ups, 10 squat jumps, 4 Bear Crawl up Hill/Run Down
  • 14 push-ups, 14 squat jumps, 2 Backwards Run up Hill/Run Down
  • 18 push-ups, 18 squat jumps, 1 Backwards Run up Hill/Run Down
  • 10 CCDs, 10 Bomb Jacks, 4 Run up Hill/Run Down
  • 14 CCDs, 14 Bomb Jacks, 2 Run up Hill/Run Down
  • 18 CCDS, 18 Bomb Jacks, 3 Run up Hill/Run Down

We ended with a fairly brisk Indian Run back to COT.

Thanks to all the Pax for showing up despite the warning of #HIllWork. I appreciate all the support and look forward to another 3 years.

Now back to the hunt…

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Quagmire Suicide Medley

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COP
Imperial walkers x 20
Burpees x 10
Hill Billy walkers x 20
Windmills x 10
Left legged Burpees x 10
Merkins x 10
Peter Parkers x 15
Right legged Burpees x 10
Low slow squats x 10
Moroccan night clubs x 20
The Thang
Pax mosied over to the old BAM parking lot and set up for suicide pyramids.
1.  1st cone (seal Jacks x10), 2nd cone + 1st cone (seal jacks x10 + planks Jacks x10), 3rd, 2nd + 1st cones (seal jacks x10 + planks Jacks x10 + bomb jacksx10), 2nd cone + 1st cone (planks Jack’s x10, bomb Jack’s x10), 1st cone (bomb Jacks)
2.  Crab walk to 1st cone and back (30 crab cakes), crab walk to 2nd cone and back (30 dips)
3.  Same as round 1 with squats/sumo squats/jump squats
4.  Same as round 2 but bear crawls and diamond/regular merkins x 15
Mosied back for 5 min of Mary before COT
Thanks Jedi for the opportunity to lead.
-Copyright
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Survive and Advance

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Lutefisk was put on the IR this week and YHC felt called to respond to his call for a substitute Q at Golden Corral. Disclaimers were delivered to a crowd of 14 HIMs – Gekko took a 5-mile ish mosey in preparation for this weekend’s long training run (aka P200). The remaining PAX moseyed off for a March Madness themed workout with many reps.

COT – all I/C (note the counts and their march madness like numbers)
Moroccan Night clubs x Sweet 16
Arm circles forward and backward x Sweet 16
SSH x 32 (just because…..)
Windmills x Sweet 16
Mountain Climbers X Sweet 16
Merkins D/C X Elite 8
Honeymooners, planks, salutations to the right and left with a few 6-inch holds dome for 10 counts of varying length

Mosey to the Brackets. Disclaimer – Like the NCAA’s – some brackets are more difficult than others. Regardless of the challenge, the mission is the same – survive and advance. All exercises were completed twice (or until YHC called time)- the first round was descending down the list and the second was ascending up the list – 64-32-16-8-4-2-2-4-8-16-32-64.

Bracket #1 – East region
64- Squats
32 – Shoulder taps
16- Dips
8- Burpees
4 – Hello Dollys
2 – Dying Cockroach

Bracket #2 – West region
64- Squats
32 – Clave raises – 32 inner, 32 outer and 32 middle: 96 total – just because………
16- Burpees
8- Lunge walks (per leg)
4 – Dying Cockraoch
2 – LBC’s

Bracket #3 – Midwest region
64- Flutters (single count)
32 – Merkins (single count)
16- Burpees
8- Boxcutters
4 – Flying squirrels (just for C-SPAN)
2 – Burpees

Bracket #4 – South region
64 – LBC’s
32 – Dying Cockroaches (Single count)
16- Walking Lunges (per leg)
8- Burpees
12 – Clave Raises – 4 inner, 4 outer and 4 middle
2 – LBC’s

The last round finished at 5:58 – just in time to hustle back to COT, but jailbreak did not need to be called.

Announcements:

Operation Sweettooth 8k in Huntersville 3-30-19.  Support Olive.  VIrtual run from Alcatraz at 6:30 AM the same day.   Questions – Change Order

Paradise Reading Center Monday & Wednesdays – Bethlehem Baptist Church 4:00 PM – great way to fill the 3rd F – Questions – Crabcakes and Copay

Read your newsletter

Prayers:   One year to the week of Badger’s diagnosis and 10 months this Thursday since he went to be with Sky Q.  Lift up his M and 2.0’s

It is an honor to be a part of such a terrific group of HIMs who are committed to accelerating.  I was glad to come out of the bullpen for this Q.  And to those considering stepping up to Q for the first time (or not), to steal a phrase from Nike – just do it.  In the COT, thanks was given for our group of F3.  Our ability to push one another past our comfort zones and get comfortable with discomfort is a privilege that should be treated as a blessing – let’s accept it as such and see it for the springboard of growth it is meant to serve.

SYITG

Cyclops

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Tinsel Utensils at Golden Corral

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Perfect weather to bring out some toys to play, I did my regular 4 stations setup where each stations works a particular group of muscles. After the disclaimer we did a quick run and started our warm up:

Windmill

Moroccan night clubs

Low Slow Squats

Mountain Climbers

Low Slow Merkin

The plan was to finish a full 4 station circuit within 22 minutes and we did, after completion of a station you had to  bear crawl the next one. stations were setup as follow:

STATION 1

30 LBC’s

30 Rosalitas

30 Sledgehammer swings (15 each side)

40 Heel Touches SC

40 Dying Roach SC

20 slam ball to ground with 20# ball

STATION 2

10 burpees

10  Tire flips

20  Monkey Humpers

20 lunges SC

30 low squat (touch the ground with hand)

50 calf raises

STATION 3

10 diamond merkins

15 wide arm merkins

20 regular merkins

30 battle rope wave SC

40 Shoulder taps

40 plank jack

STATION 4

USE WEIGHTS OR CINDY FOR ALL EXERCISES

10 man makers

15 biceps curls

20 bent over row

25 overhead press

30 triceps extension

40 shoulder shrug

After about 32 minutes we were done with a full circuit and had the visit of the legendary captain Thor, 1 Big Boy Sit Up and 4 American Hammers, progressive to 10 BBSU and 40 AH, lots of whining during this exercise, one PAX was even offered some cheese to go along with that whine!! After we finished captain Thor it was time to stretch out our backs with superman, we did 2×25 count. With about 5 minutes to spare we lined up next to what used to be Fort Mill BBQ and did some sprints all the way across to the end of the parking lot, after 5 sprints PAX where smoked but we had one minute left so we went for a 6th sprint, not sure if PAX liked it since there was lots of mumble chatter.

We moseyed back to COT for announcements, prayers and praises.

Great push by everyone, good mix of legs, core and upper body work.

Tinsel out…

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