Laces In randomness

11 Pax showed up at Laces In in some relatively balmy weather (45ish degrees).  Gave the disclaimer at 0515 and after a short warm-up with 20 SSH in cadence and 6 or 7 windmills (my count is a bit blurry from 5 hours ago) we were off.

 

From COT we moseyed over to the first parking lot for a riddle.  How do 17 merkins + 14 jump squats equal 6 burpees?  The PAX were very astute to the Buffalo Bills numbers and quickly figured out that 17 (Josh Allen) + 14 (Stefon Diggs) = 6 (Touchdown!!).  It was corny, but it was fun for YHC.  Since the group figured it out so quickly, we only did this once.

 

After this we moseyed again; this time over to the hill/entrance to the school.  From here we did 11’s with hand-release merkins at the bottom and ran to the top of the hill to do Freddie Mercury’s (nuring up the hill on one round).  I asked the pax to stay together to encourage both each other and mumble chatter…

 

Lastly we moseyed over to the band lot.  At this location we would do laps around the ‘field’ and do a corresponding exercise at the end of each lap.  The laps/exercises were:

Lap 1: 10yd to 10yd line with 10 Catalina wine mixers

Lap 2: 20 to 20 with 20 LBCs

Lap 3: 30 to 30 with 30 CDDs

Lap 4: 40 to 40 with 40 squats – cut this short due to time.

 

Headed back to COT.  Shared announcements and prayers/praises.

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QSOURCE 2022.03 – GROUP (F3)

QSource 2022.03 – Group (F3) 

**Note I realized I needed to add before posting… When I refer to “Dredd” in the following missive I am referring to one of F3’s founding members and prolific publishers, Dave Redding.  The many references contained herein are from his book Q Source.

When asked by Tesh to write an article for his QSource disruption I was quick to say yes, when he told me my topic was Group, I chuckled a bit.  The reason?  Will knows that I grew up in a special sort of Group and I have very strong opinions on the value of said groups…  Dredd tells us there are three types of groups in the world: the community, the organization and the team.  Well, I have a fourth group that jumps to mind, the cult… It often takes shape in all three of the other group distinctions and I worry that more of us than would like to admit are members of one.  SIDEBAR: if you are using Miriam Webster’s “Essential Meaning” of any words, you are a moron.  A definition is a definition.  I don’t need Webster to boil it down for me, but I digress…  

Webster eventually defines “Cult” as the following: 

1: a religion regarded as unorthodox or spurious

2: a: great devotion to a person, idea, object, movement, or work (such as a film or book) especially : such devotion regarded as a literary or intellectual fad

b: the object of such devotion

c: a usually small group of people characterized by such devotion

3: a system of religious beliefs and ritual

4: formal religious veneration 

5: a system for the cure of disease based on dogma set forth by its promulgator

Let’s skip #1 in that list, leaving that to the Branch Dravidian’s and focus on #2.  Great devotion to a person, idea, object, movement, or work.  Dredd tells us that Man is by nature a group forming being, so we are pre-wired for coming together with others.  Most of mankind is also pre-wired to desire a bunch of people around them to make them feel more comfortable delegating their decision making to someone else in said group.  Take a moment and reflect on the groups you are a member of today… the neighborhood you live in, your workplace, your church, your college, your vaxx status, your fraternity, military branch, F3, political party, Facebook group, Shield Lock, etc.  Some of those are standard groups we all notice, some others, not so much.  Seems that lately we are pretty good at creating new groups, sub groups, groups for others and on and on.  

Dredd defines group as a voluntary combination of two or more people, and clarifies that group membership is never coercive.  Well, we have certainly seen that change in the last couple years!  I have watched and listened to many people join groups they didn’t want to join out of obligation, out of fear, under duress and every degree in between.  My question is, why are we so dang desirous to be in a group, and more importantly, why are we so scared to be kicked out of a group?  

Now, to be fair, having grown up in a cult, I am allergic to groups.  I have spent most of my adult life like Groucho Marx, never wanting to join a group that would have me as a member.  I remember being surprised by the “correct answer” to Dredd’s first Socratic, “Is man’s natural desire solitude or combination?”  I was quick to say “solitude!”  Only to find out the correct answer was quite the opposite.  After years of reflections I am not sure why I tilt toward solitude.  Was it my family of origin?  Was it the cult?  Was it a toxic combination of both?  Whatever the answer, my family now is the only group I fight to stay a part of every day.  It has been a struggle over the years because when things got challenging my answer was usually, “we would both be better off on our own instead of forcing things here as a couple.”  

My allergy to group was not healthy, but I postulate our desire to be a part of groups is similarly  unhealthy.  Do we take the time to consider whether we are joining with another to the improvement of ourselves and those impacted by our group?  Are we surreptitiously  joining with others on social media and serving as a mob to attack the others?

Some of the groups we associate with will be necessary evils, like our HOA or employer, but most others we are absolutely free to choose.  When the group you hang out with on Sundays tells you who is and who isn’t worthy of or receiving Grace, maybe you question.  When you find yourself confident that the opposing group you are yelling at is definitely evil thus proving your righteousness, maybe you question.  When you find yourself blending into the group so someone else makes the decisions and you just go along, maybe you question.  When you cling tightly to your membership of the group you thought was right, but now realize it was wrong and you don’t want to admit it to yourself, maybe you question.  When you want to leave the group you promised to love and cherish till death, maybe you question.

Remember when your parents asked you whether you would jump off a bridge because your friends did?  Maybe they even quoted Proverbs 13 to you and you probably rolled your eyes.  We are older now, but often no smarter.  Be judicious about who you join with and who you are ready to cast out of the group.  Once you figure out which groups are healthy to join, figure out how you will lead because we all lead whether we want to or not.  Rarely is there no one behind us following us following the leader.  Cults are built on irrational devotion to fuel their power and impact on the world around them.  Regardless of what Creed told us in The Office, cults are destructive and more prevalent than we may want to admit as we certainly have no shortage of irrational devotion these days.

He who walks with wise men will be wise, but the companion of fools will be destroyed.

– Proverbs 13:20

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Power of Ranch

Another split Q for two IR guys: Ruby Slippers (restricted arm movement) and Harry Carry (restricted jumping-related exercises).  Total of eight pax in attendance.

Ruby started and did:
Took the PAX to the front of the school for some leg work. Planned 4 laps around the car rider loop with an exercise to be completed in each turn of the loop. At the completion of a lap the PAX were instructed to head to the benches from some Bulgarian Split Squats and Step Ups.  Here was the flow:  Lap 1 – 10 Jump Squats in every turn and then complete 15 BSSs per leg and 15 Step Ups per leg,  Lap 2 – 10 Jumping Lunges in every turn and the complete 15 BSSs per leg and 15 Step Ups per leg,  Lap 3 – 10 Squats in every turn and then complete 15 BSSs per leg and 15 Step Ups per leg,  Lap 4 –  10 Alt. Lunges in every turn and then complete 15 BSSs per leg and 15 Step Ups per leg.  Legs were definitely pumped after those 4 laps.  The PAX were passed on to HarryCarry for more torture.

Harry Carry (focus on arms) :
Thang 2.1: grab a bench and derkins (20X IC)

Thang 2.2: Suffer in place:
Pax split into two groups (P1 & P2): half ‘suffer in place’ while the other half do the exercise noted for 1 minute straight.
Suffragettes do Low plank, Exercisers do Merkins
Suffragettes do wall sit, Exercisers do bobby hurleys
Suffragettes do Balls to the wall, Exercisers do leg lifts
pax swap places and we go through the above again.

Thang 2.3: Fish tracks
move forward per the below, then stop and do exercise noted
bear crawl – merkins
crab walk – LBCs

Run to COT and do Big Boy Sit ups and mak tar jais. Fini.
Prayers for Senator who has since contracted COVID.

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51st Hive of 2021 – Cultural Credit

15 PAX gathered in the gloom. We started with one or two less, but by 0505 we were at 15 and nobody fell out….so I’m calling it a win.

Warm-up/Tuning

Mosey further than PAX were expecting
Some Yoga
SSH
IW
1 Burpee
HW
Mosey

1st movement

Head to the courtyard
15 Swings
5 Single Leg Deadlift
Bear Crawl w/ Bell (stop when Q calls for the next set)
15 Swings
4 SLD
Bear Crawl w/ Bell
15 Swings
3 SLD
Bear Crawl w/ Bell
etc.

2nd movement

Head to the outside of the gym
Try to keep the bell in your hands the whole time
8 goblet squats, suitcase carry w/ the left hand for about 40 feet
7 goblet squats, carry back w/ the kettlebell in the right hand
6 goblet squats, left hand suitcase walk
5 goblet squats, right hand walk
4 goblet squats, left hand walk
3 goblet squats, right hand walk
2 goblet squats, left hand walk
1 goblet squat, finished
Time under tension about 3 minutes

3rd movement

Back to the main parking lot. Line up facing the length of the lot and the practice field
5 Lawnmower Pulls each side
5 Racked Lunges each side
5 Snatches each side
Sprint to the other side and back (about 100yds)
10 Lawnmower Pulls each side
5 Racked Lunges each side
5 More Racked Lunges each side
3 Snatches each side
7 Snatches each side
Spring to the other side and back

Brief music history lesson. See NMM

4th movement

10 minutes of work
timer set for every minute
15 swings, 10 push-ups, rest the remainder of the minute
15 swings, 9 push-ups, rest
We made our way down to 15 swings, 1 push-up

0600

NMM

(Naked Man Moleskine)
YHC likes to incorporate some kind of message to encourage 2nd or 3rd F acceleration (in myself as much as the PAX). There wasn’t a whole lot on my heart beside focusing on work (teaching music) lately; so, I went with a short music history lesson.

A Concerto is a piece for soloist and orchestra. It comes from a Latin word meaning to contend or to strive. These showcase pieces are written for a soloist to contend with their instrument or strive to demonstrate greatness. Concertos are presented in 3 movements…fast-slow-fast (Think of “movements” like sections or large chapters in a book)

A Symphony on the other hand is a piece for an orchestra. It comes from a Latin word meaning “to sound together” or “in harmony.” Symphonies are typically presented in 4 movements (although some symphonic composers famously break that mold with 5 or 6 movement works). The movements were initially grouped fast-slow-dance (European courtly dance)-fast. Later (early 1800s) that structure became fast-slow-joke (called a Scherzo)-fast. PAX can decide for themselves if the 3rd movement of the workout was a joke or not! 🙂 Composers eventually began changing the tempo within each movement and even linking different movements together with no pause (like binge watching something on Netflix).

Here’s a Concerto to check out: Tchaikovsky Piano Concerto no. 1 https://vimeo.com/371584269
(the opening piano block chords in the first movement are a GREAT moment. Turn the speakers up!!)

Here’s a Symphony to check out: Brahms Symphony no. 4 https://www.youtube.com/watch?v=7QLuYj2jxoc
(The height of sublimely invigorating music, German seriousness, attention to detail, and connection with tradition.* Try to follow the melodies as the move and evolve. Again…listen LOUD!)

BTW: audiences traditionally no longer clap between movements as a sign of unbroken contemplation, attention and general respect for the integrity of the larger work. However, most performances pre-1900 would have had a fairly raucous amount of applause between movements. Some audiences even demanded a movement be performed again before the orchestra could go on. So if you clap between movements, just know you’re following an older tradition than the one now common in our concert halls. And feel free to bring that up during intermission when someone looks at your side-eyed for clapping between movements. #Candor

Here endeth your cultural credit for the day

*As I wrote these notes about Brahms 4, I noticed they’re also things Uhaul gripes about working for a German company. No commentary; just thought that was an interesting connection worth thinking about.

An honor to lead as always. Thanks Airborne for the opportunity

Announcements:
12/24 Santa Boss 5k/10k – 0600 launch from Pantheon (Tega Cay Elementary)
12/24 Convergence – 0700 at Pantheon (still Tega Cay Elementary)

Video evidence in tweet form

Prayers for:
Praise from Straight-Up for a wonderful day yesterday
Praise from Drop Thrill on Xmas performances happening again with his vocal ensemble
Peabody’s co-worker that had a seizure
Pausing to actually enjoy this season with your kids, despite all the business of things that need to happen. (Thanks for this one Slash!)

Band Camp dismissed

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Honoring YHC’s Old Man

67 years ago today, father was born.

I thought it appropriate to dedicate the Weinke to my old man. We would honor a man who shaped me. He influenced my life and left an impact that many others did not. He didn’t always get it right… but he was there and he tried. 

His birthday was 12.10.1954. Today he is 67. I texted him at 0430 to tell him he was old.

UHAUL asked what the music choice should be, and I told him my dad like Toby Keith. So we kicked it off with “Courtesy of the Red, White, and Blue.”

Side note: I’ve never once Q’ed at The Hive and it not rain. This morning was no different. And it was glorious.

 

COP

67 SSH IC

 

Weinke

Suicide Circuit – Do prescribed number of reps, run to next row of parking spots and back. Work your way up and work your way back down. 12 reps, run. 10 reps run farther. And so forth.

First Set

12 Bicep Curls (each side)

10 OH Press (each side)

19 Goblet Squats

54 Flutters w/KB Pressed

Plank for the six

 

Second Set (Rain picked up here…)

12 Halos

10 Bent Over Rows (each side)

19 KB Lunges (each side)

54 Around the World

Al Gore for the six

 

Third Set

12 Burpee Snatch (6 each side)

10 Turkish Get Ups (5 each side)

19 Kid Launch (AKA ½ UHAULs)

54 LBC’s w/Bell

 

Walk back breathless to COT.

 

Mary

American Hammer IC x 10

 

NMM

While holding an Al Gore I asked the men to share one thing that their dad did well. It wasn’t exactly the most positive conversation. Upon reflection – I get it. I spent the majority of my twenties trying to figure out what I could be mad at my father about. Turns out – and I’ve prayed/talked/read a LOT about this – my dad did a pretty good job. And being on this side of fatherhood with four 2.0’s makes me appreciate what my father did one-hundred fold. We the PAX know that fatherhood is NOT an easy path. And we have to continuously focus on it, lest we leave a negative imprint on our children that will last throughout their lives.

Whatever we do to/with/for/against our kids will be something they navigate throughout their existence. We are in a position to make or break them. My dad jokingly calls me Isaac (as in Old Testament Patriarch) and tells me I need to take what he has built and grow it more.

My father did many things right. He did many things wrong, too. But the good far outweighed the bad. And if we really focus on the good things… even if the minority… I believe our perspective and outlook can shift.

The one thing that has left a lasting impact on me is that he always ended every conversation with the words “I love you.” To have a dad who said that to me that often is…. quite rare… I’ve found. What if we all told our children we loved them every day – if nothing else? What could that do?

 

The workout was wet and methodical today. Thanks to Airborne for tapping me to lead.

Punch List out.

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Changing of the Guard

28 PAX joined in the gloom for a brisk morning at Block Party. Though the temps were in the high-40s, the wind cut and made it feel much colder. Most were ready to get started and warmed up.

Bobber led off with the disclaimer, then we moseyed to the bank parking lot and circled up for 25 SSH IC. Moseyed to the Hobo’s parking lot for:
15 IW IC
10 Windmills IC
10 Cherry Pickers IC
10 Merkins IC
10 LSS IC
Held low squat for 10 MNC IC

Bobber, fighting back tears, then let go of his beloved BlockParty and passed the shovel flag to YHC. It was quiet as a mouse, absolutely no chatter was mumbled. So we did 5 burpees OYO to get back into it. 

The Thang
I explained to the PAX that I started F3 on a Monday at STL, where Pusher (in attendance) led a great workout, and I was encouraged enough to return the next day. The next day happened to be BlockParty, with CakeBoss on Q. It was a brutal morning, full of pain, so I thought we would do it again. 

3 lanes of bear crawls
5 burpees to exit the low side of the parking lot onto Main Street
Run up Main Street, back to the parking lot entrance on Clebourne Street.
5 burpees to enter the parking lot.
Plank for the 6.
This circuit continued, but the lanes changed to:
3 lanes Burpee Broad Jumps (a whole lot of mumblechatter and requests for a suggestion box)
3 lanes Duck Walk
3 lanes Toy Soldiers

Jogged back to Cot for 3 minutes of Mary.

Name-O-Rama, Announcements, Prayers & Praises. 

Thanks to Bobber for his leadership while Site Q, and providing the opportunity for YHC to continue the tradition at BlockParty. 

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4 Corners…In All 4 Lots

For my 3rd and final Q of the week, 12 of us tied ’em up tight at Laces In Thursday for a bit of a twist on things. The weather was nice and the guys were ready for some work.

Warm Up mosey up the entrance hill then circle up back at the bottom for a few warm up exercises, your typical fare.

Now, here’s the deal. In each of our 4 parking lots, we’re executing 1 exercise at each of the lot’s 4 corners with 5  burpees in the center.
So, start in 1 corner, 15 Wide-Arm Merkins, run to the center, do 5 Burpees, run to the next corner, 15 Jump Squats and run to the center. Do 5 Burpees, then run to the next corner, 15 Carolina Dry Docks and run to the center for 5 more Burpees. Then, run to the last corner for 15 Dying Cockroaches and run to the center for one last time for 5 Burpees.

We ran to the next lot, did the same routine, then the next lot for the same routine again. We than ran to the final lot for a repeat performance. Once we completed that 4th lot, our totals were:
60 Wide-Arm Merkins
60 Jump Squats
60 Dying Cockroaches
60 Carolina Dry Docks
80 Burpees

We then moseyed to the area near the pull-up bars for the following:
20 Pull-Ups
20 Merkins
20 Flutters I/C

We made our way back to COT while stopping for a few SSH in 2 lots.

SYITG
Maximus

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Thankful for Block Party

A nice brisk morning in the gloom to spend some time with the PAX of F3 The Fort. We are super blessed, gentlemen, to have such an amazing thing in our lives. YHC met with WWL and Wegmans to run hill repeats 30 minutes before the boot camp. It was good.

As we approached 0515, Band Camp came flying in out of nowhere. Love that guy. Always a good time when he shows up. Tesh was sitting in his truck surely contemplating his shirtless decisions before he stepped into the gloom. 0515 struck. Time to work.

 

In no specific order, YHC discussed at length the below items for which I am thankful.

  • My life which has been blessed beyond belief (3B) by the Lord
  • My M who loves and pursues the Lord
  • My (many) 2.0’s who embody the best and worst within me. 
  • Good group of dudes to do life with (SL, Whetstone, etc).
  • Health – a year ago YHC was in the hospital and unable to workout alongside the men.
  • F3, of course. Life has changed in many ways for the better. 

Then we got to the 1st F.

COP

SSH

Wind Mills

Tappy Taps

Merkins

LSS

 

Weinke

Iteration 1 – Thankful for SL 

Mosey to Sisk Parking Lot, Partner Up – Do the DORA together.

10 Merkins

20 Squats

30 LBCs

Mosey down to Massey Stop sign and back

Rinse and Repeat for 15 minutes

 

Iteration 2 – Thankful for my 2.0’s

Mosey to Ampitheater

Balls to the Wall – 30 second hold

Bear Crawl to edge of stage

10 CDD’s

Crawl bear back to wall

Repeat four times (for my four 2.0’s)

 

Iteration 3 – Thankful for My M

Mary in the Amphitheater

Protractor

Hello Dollies IC

Protactor

Box Cutters

Protractor

Rosalitas

Protractor

 

Mosey back to COT.

 

YHC had a great time leading the PAX today. We discussed many topics for which to be thankful. It’s amazing how taking the time to think about gratitude really shifts the mood from the usual grey cloud of unquenchable desire… If only we did it more.

 

Think about what you have in life that is good. Think more about it.

Think less about what you think you need. You likely don’t need it.

 

Punch List out.

 

 

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Dora, not Dora

Earlier in the week, Mainframe lead a DORA without running.  I thought I would try the same at the Hive.  No running. well maybe just a little.

Warm-ups (No KB):  SSHs, Windmills, Imperial Walkers,  Plank Stretches

DORA #1:

  • 100 Overhead Presses (Alternate 10 reps while other partner holds bell overhead)
  • 200 Squats  (Alternate 20 reps while other partner holds Al Gore)
  • 300 LBCs (Alternate 25 reps while other partner holds bell above chest)

ok, we needed a break some we ran around the parking lot.

DORA #2:

  • 100 Curls (Alternate 10 reps while other partner holds bell in front of chest)
  • 200 KB Swings  (Alternate 20 reps while other partner holds Al Gore)
  • 300 Flutters (Alternate 25 reps while other partner holds bell above chest)

Next, we carried the KB overhead to the end of the parking lot, turned around and lunge walked back to the first light post.

Great work guys.  Lots of encouragement and mumble chatter.

Senior moment, forgot to change phone to video mode so I’ve got a cute picture of Airborne if anyone is interested.

 

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Pick Your Poison

Disclaimer. Mosey lap around parking lot. Warmup with usual.

Pax circle up. Go around circle, 1st pax picks an exercise for the rest of us to do while they run the lap. Go around circle with same method. Now, partner up. Partner does exercise their partner called the 1st go round, other partner runs lap. Pick a different partner–same thing. Now we finish with you doing the exercise you selected, 2 max out sets.

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