Tag: Tesh

Snake Pit – The Best Mumblechatter Ever

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10 men showed up at the Snake Pit for a VQ by YHC. I’ve been to DBES many times but a first for CRHS. Gorgeous campus with lots of fun to explore.

we kept it simple for our Metallic Kettle Bell workout but I’m looking forward to coming back for another round in The Snake 🐍 Pit

Pleasantries were had and away we went …

mosey around the lot for dynamic warm up

  • SSHs
  • Imperial Walkers
  • merkins
  • sumo squats
  • 2 rounds of calf raises
  • mountain climbers

back to the Bells

mini board of pain

only 5 exercises 1 lap 5 rounds

Reps of 50, 40, 30, 20, 10

  • Curls
  • Goblet Squat
  • Overhead Presses
  • Kettlebell Swings
  •  Flutters w/press
  • run a lap

good times by all. Solid tunes by UHaul but once REM came on I had to get the Viking Metal playing. Only downside were the commercials on my cheap Pandora 🤷🏻‍♂️

thx 3D for a great time with great PAX.
peace ✌🏻

Cake Boss Out

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LE TOUR DE WEP Dora Style

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Great morning for a Q, my third one of the week, I was super pumped since my sidekick Sonic (2.1- 8 years old) accepted to take the lead roll and co Q with me.

This time I brought my battle rope and chatters started early, we welcomed all PAX. Drop Thrill was in charge of the milkshakers so off they went.

With the Bootcampers we grabbed the rope and moseyed/walked across the wet and cold grass to the playground for the warm up, many PAX whined about getting  their toesies wet but the idea is to get out of your comfort zone and accelerate, this is why you leave your fartsack every morning. We explained that we will move as a team and our team will be as fast as the slower PAX so we all encouraged each other to get better (this is what F3 is all about)

Warm up led mostly by Sonic:

Side straddle hops
Windmill
Weed picker
Low slow squat
Moroccan night clubs
Low slow merkin
Mountain climber

I mapped the park on my phone for 15 stops and we run in between stops (picture attached), we used the walking trail to run around the park. The idea was to complete the following Dora:

100 merkins (4 stops x 25)
200 carolina dry docks (5 stops x 40)
300 overhead claps (6 stops x 50)

We went back to our starting position at the playground for some fun with the battle rope.

Our team was split into two groups for some Tug of war competition, PAX enjoyed this part as adrenaline kicked in while pulling the rope in a friendly competition. I’m definitely repeating this in my Q’s

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We had abut 11 minutes left so it was time for our superhero visit and the crowd started cheering:

Captain Thor
1 big boy situp,  4 american hammers
2 big boy situps,  8 american hammers
3 big boy situps,  12 american hammers
Progressive to 10 big boy situp,  40 american hammers

3 rounds of Superman to stretch the abs, honey mooners, downward dogs and tunnel of man for Sonic back and forth to finish our beatdown,

we finished our day running back to COT carrying the rope as a group.

We met with the milkshakers for namearama, announcements, prayers and praises.

Thanks to Slash for the opportunity to lead this great group of PAX, some of them I had only seen once or twice but it’s all about the camaraderie.

My 2.1 Sonic really enjoyed this as he does everytime he comes to F3 with me, all PAX welcomed him as one more of us encouraging him every minute, he’s only 8 but not afraid of the gloom.

TINSEL and SONIC are out!!

 

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Four Corner Beatdown

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Today at The Colosseum we had nine PAX for a four corner beatdown. We did my customary short mosey and warmed up with some Tappy Taps, Imperial Walkers, Windmills and Morrocan NC.

The Beatdown consisted of Three rounds of three exercises 25x , 20x, 15x at each designated corner with 5 burpees in the center on your return from a corner.

Corner 1: Merkins, Flutters, Squats

Corner 2:Wide Arm Merkins, LBC, Mountain Climbers

Corner 3: Diamond Merkins, BBS, Calf Raises

Corner 4: CDD, American Hammers, Box Cutters

Another quick mosey to COT and the beatdown was over

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Sweet Sixteens at The Fort

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Five men posted at The Fort/bootcamp on a cold, but dry morning.  Two pax posted for Milkshake.

Warm up
Mosey run on the path, stopped along the way for some burpees.  Ended at playground and did:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner

Thang 1 Sweet 16’s
1 merkin, then run to walking path (~150′) and do 15 LBCs
Run back, 2 merkins-14 LBC’s, etc.

Mosey run to Springs Global side lot.

Thang 2 Fishy Tracks
Distance of approx 200′
Curb plank walk 10 steps/2 merkins, down the whole length, then run return to start
Crawl bear 5 steps/then 10 CDDs, down the whole length, then run return to start
Lunge walk 6 steps/10 squats, down the whole length, then run return to start

Mosey run back to WEP.

Thang 3
Global warming (did Monkey Humpers, Cherry Pickers, Bobby Hurleys, Smurf Jacks, Goof Balls)

Thang 4 Bear vs. Crab Soccer 
Split pax in two teams
Yoga ball in the middle
Team 1 bear crawls only, Team 2 crab walks only
Get the ball and try to score
After score, switch animals. Repeat.

Mary, actually seven minutes worth.

Fini, COT

The Milkshake fellas joined us at COT.  Happy birthday to 3D!  Prayers for aged parents; bring them comfort and guidance for the physicians caring for them.

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Chutes and Ladders at the Hive

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drug this up from a past Q I’ve done

Warmup – Mosey, Moroccan Nightclub, Hillbilly and Imperial Walkers, Windmills, Cherry Pickers, Plank, Honeymooner, Plank, Downdog, alternate calves in Downdog

Next started the pain

10 ManMakers

20 LBCs with Bell

30 Skullcrushers

Mosey w/ Bell

40 Curls (or 20 each arm)

50 Tricep Extensions

Mosey w/ Bell

60 Overhead Press

50 Flutters with Bell

Mosey w/ Bell

40 Goblet Squats into calf raises

30 Rows (15 each side)

Mosey w/ Bell

20 American Hammers

10 Turkish Getups with a butterfly or lat raise on your back to start (5 each side)

Still had 16 minutes, so PAX called exercises (Manmakers, Uhauls, etc, even rotate one bell and did rows and BBS)

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Bear Crawls, Burpees, Battlestar Galactica

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To get the blood flowing, began with what ended up being a soggy mosey around the practice field, there was a fair amount of mumblechatter as the mud sloshed around.

Warm up in cadence:

  • Wind mills
  • Cherry pickers
  • Imperial walkers
  • Peter Parker
  • Parker Peter
  • Low Country Crab
  • Honey mooners
  • Downward dog

Quick recovery and off to the track for the main event.

The Thang

Run 4 laps on the track with 2 sets of 20 reps of a particular exercise on the turn.

1st turn

  • 20 Merkins
  • 20 American Hammers

2nd turn

  • 20 Caroline dry docks
  • 20 Flutters

Rinse and repeat for 4 laps. Thanks Trucker for the vote in confidence around the creativity.

Lined up on goal line for field round.

Burpee Dans

Starting at goal line, lunge walk in 10 yard increments, followed by burpee increasing by 1 burpee to 50 yard line. Run backwards to goal line and plank when finished.

Welsh Dragons

Starting at goal line and remaining in plan position, bear crawl 10 yard increments.

  • 1 merkin
  • 1 plank jack
  • 1 set of should taps

Rinse and repeat to 50 yard line increasing rep count by 1 per 10 yards. Run backwards to goal line.

Originally planned above exercises through length of field, due to time constraints, cut down to 50.

With 10 minutes left, called additional adjustment.

  • Run to 50 yard line, 50 calf raises,
  • Run to end zone, 50 mountain climbers
  • Sprint back

Mosey back to COT with a few minutes to spare.

Wave of Merkins

  • PAX remaining in plank, start w/ 1 merkin around the circle, followed by 2, and so on until time ran out.

Announcements: Short talk on word of year.

Prayers/Praises: Health, travels.

Thanks to MacGuyver for the field access, Cyclops for the opportunity, and 3D for the shovel flag reminder.

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Free laces tour

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For a chilly, post Christmas, workout – lucky 5 at the Hiv…Laces In gathered with Tesh missing the 10 second disclaimer quick mosey as he rolled in a quickly got “clothing uncomfortable”.  Warmup included: SSH, cherry pickers, imperial and hillbilly walkers, low slow squats, american hammers, flutters and LBCs.  I think there was a few other things, but now that I’m late posting this backblast (don’t do what I’m doing and wait 4 days) then I’ve already forgotten.

Next up was The Thang where we mosey’d from our meeting spot to the entrance of the football field from the main road.  Once to the top of the hill, we did 10 bombjacks, then followed up with a mosey down to the bottom of the hill in the circle for 10 burpees.  Next venture was over to the entrance by the school where we went all the way to the top of the entrance at the main road and did 25 merkins.  Back down the hill to the very front of the school and 25 diamond merkins.

Next run was to the marching band parking lot far corner for 40 squats (straight back, hands touch the ground…so real deal).  40 appeared to be the right number.  We followed this up to the school building entrance where we found some benches – 40 step ups, 20 each leg.  On our way to entrance #3 off of hwy 21, we found more benches calling our name.  25 dips and 25 derkins seemed to be the right mix.  As we found the hwy 21 school entrance, we ran all the way down for 10 burpees, then back up the hill for 10 bombjacks.

Then to the back of the school where the pull up bars are located…. Idea here was 7’s for pullups and diamonds (11 was the idea but time was not on our side being on the other side of campus). Started with 6 pullups, then 1 diamond; 5 pullups, then 2 diamonds….  You know the rest.

After pullups we took the short cut back but found our flat benches real quick so 25 dips and 25 derkins seemed like another good plan.  Then headed back to COT which was about .5-.75 miles back so we had that going for us.  All in all I believe we were right around 2.5 miles so we got some of those in along with a nice set of boot camp activities.  Thanks for the call to action Mr. Site Q!

Shady

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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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Laces In- whats in your pocket (a deck of Cards)

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disclaimer
dynamic warmup into static warmup.
Mosey to pull up bar (a longer ways away than Tesh made it sound)
pull ups 5-4-3-2-1 with 10 bagboy sit-ups in-between.
pull out the cards
spade= squat
club= merkin
heart= LBC
diamond= Burpee A=14, K=13, Q=12, J= 11 and etc.
After everyone got to pick a card we all did another set of 5 pull ups
Mosey to band lot.
Lunge 15 yards sprint 85
bear crawl 15 yards sprint 85
pick another card for the PAX at the end the Q picked all aces that had not been pulled.
jail break to COT.
announcements- Calve Boss 5K, 10K on Christmas eve. Look for pre-blast from Stang on giving gift cards for the teenagers at Levine Children’s hospital for Christmas.
Prayers- went around the circle. praise or prayer

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12 Days of Christmas

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15 HIMs descended on Laces In/Out for a beat down today including (3) runners led by Rock Thrill and (12) for BC led by YHC.

YHC was honored to be invited by Cyclops to Q at this AO. There is so much to do that I decided to peruse the previous backblasts to see if I could borrow some ideas. Fortunately, I was directed to a backblast from 12/8/13 from Double D and Santini where the Fort was introduced to the 12 Days of Christmas. YHC was there and remember it fondly. It has become a staple of the Christmas season at the Fort. In honor of DD, I decided to borrow the pain and apply.

The Thang

Mosey toward front of FMHS

1st Stop – SSHs x 30 and 5 burpees

2nd Stop – Windmills x 10 and 4 burpees

3rd Stop – Mtn Climbers x 20 and 3 burpees

4th Stop – Merkins x 10 and 2 burpees

5th Stop – IWs x 15 and 1 burpee

 

12 Days of Christmas

The Pax completed each set of exercises consistent with the song and then took a lap around the parking lot. The exercises were done in order listed below:

1 Donkey Kick

2 WAM

3 Jumping Lunges

4 Merkins

5 Squats

6 Burpees

7 Bombjacks

8 Sumo Squats

9 CDD

10 Flutters IC

11 Monkey Humpers

12 Diamond Merkins

 

All total we completed 2.6 miles plus exercises above. No one remembered that it was cold outside! Slapshot led the way the entire time and thus carried us out with a prayer.

 

Moleskin

  • Christmas party tomorrow night
  • Dam to Dam relay for a cause
  • Bonsai looking for folks to help with shelving at Classroom Ready
  • Prayers for Cash, Cyclops Dad

 

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