Tag: Tesh

Covid Vaccine for the Soul Coming in September… Join In

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Has Covid frozen your faith Journey as Churches have closed their doors?  Or maybe Covid has you asking bigger question of God and you would like to be in a community of Men to discover the answers.  Are you interested in growing in your faith walk? Discovering a path toward an Intimate, Abiding relationship with Christ through a small group study.

Maybe you have been in the church for your entire life, the last 10 years or you are just now opening your mind to this idea of a higher power… a “Sky Q”.  Regardless of where you are in your faith walk we all have room to grow and mature in our relationship with Christ.

We are all on a faith journey and some of us are more or less equipped to take our faith deeper.  If you have a gap in any of these areas then I have a challenge for you.

  1. Do you feel that you have created a solid foundation of knowing who God is and his desire to be a part of your life?
  2. Are you in a group that is consistently seeking to grow in a relationship with God?
  3. Do you feel that you have an adequate tool kit to help you grow deeper in your faith?

In September, we will be launching into a Journey to build from the ground up a knowledge of who God is and to start to learn how to have an intimate, abiding relationship with him.  Please reach out to any of the Journey alumni to learn more and to get connected.

Aye!

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An Old Friend to Start the Week off Right

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A last minute call from JWOW brought about an opportunity to return to a kettlebell AO that YHC had not seen in some time.  It was great so see some new faces in the gloom as well as some PAX who had been away for a bit and returned.

YHC made an early arrival to sketch out the series of exercises that awaited the arriving PAX.   Fortunately, we ended up with 12 present which made partner work administratively more feasible, given the even numbers.

Disclaimers were given to 11 of the 12 PAX as UHaul came in a little hot and hustled to join us for the Main Event.

COP – A variety of exercises were done in cadence including windmills, squats, Moroccan night clubs while holding the people’s chair, side straddle hops and a few burpees sprinkled in between as well.     A mosey to our kettle bells which were conveniently places a few yards from the pyramid of pain – which soon followed.

The pyramid was shared between partners.  While partner 1 began the exercises, partner 2 ran to the far end of the parking lot where a different exercise awaited each trip then ran back after completing the exercise, then partners switched and partner 2 picked up on the pyramid where partner 1 left off.

The pyramid – 10 goblet squats, 10 goblet squats, 20 hammer curls, 10 goblet squats, 20 hammer curls, 30 tricep extensions, 10 goblet squats, 20 hammer curls, 30 tricep extensions, 40 flutters with the bell, 10 goblet squats, 20 hammer curls, 30 tricep extensions, 40 flutters with the bell, 50 kettle bell swings.  Then complete the same in reverse – 50-40-30-20-10, 40-30-20-10, 30-20-10, 20-10, 10.

After all PAX came down the pyramid, we began working back up the pyramid with the remaining time.

The “running” exercises were 4 (and were repeated given the number of trips PAX made)

1) run, 10 burpees, run back

2) run, 10 diamond merkins, run back

3) run, 15 wide arm merkins, run back

4) run, 15 regular merkins, run back

With 90 seconds left, we moseyed with the bells back to COT for name-o-rama, announcements, prayers and praises.

NMM:  Part of YHC’s motivation for F3 and what it stands for is knowing that there are others who post, accelerate and lead by example.  These #HIM inspire and motivate YHC.  Together, we support and encourage one another as we deal with the flux life often brings.  Shared suffering, in any form, is always better than going through it alone.  Whether we are dealing with loss, depression, anxiety, etc.  We all need one another for support as we navigate the lives we are called to lead.   As leaders, be present for those who count on you.  By increasing our durability, we become more resilient in times of challenge.   How are you increasing your durability to answer that call?  Every morning YHC posts serves as a reminder of why we do it – to live third, to increase our resiliency and to constantly improve our preparation to withstand the flux.

Thanks to JWOW for the opportunity to get the week off to a great start in the company of accelerating #HIMs and in pursuit of continually getting right.

Until next time,

Cyclops

 

 

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Obscure Parking Lots

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8 PAX gathered in the grass outside the construction fence at Walter Elijah Park in the gloom.

Mosey to Springs Corporate parking lot.
Karaoke down one side
Butt Kickers up
Karaoke down the other side
Toy Soldiers back down

Pick up the shirt-less Sasquatch for a total of 9 PAX

Mosey to Springs Corporate lower parking lot
Plank for 6

Mosey to Pike Electric Parking Lot for some yoga. Or as Sasquatch calls it, “A commercial for RPG on Fridays.” Mostly we stuck to DownDog–>UpDog with some one-legged planks involved.

Mosey on to FBC Parking Lot

COP
31 SSHs
21 Squats
11 Imperial Walkers
11 Hillbilly Walkers
21 Merkins
16 CDDs

Mosey up and down the stairs at FBC
Mosey to St. John’s and wall sit on a column
11 Moroccan Night Clubs in the wall sit
Plank with feet on the wall, 6-inches, back to regular plank

Mosey to the backside of FBC
Squats for 6
Bear Crawl half the parking lot
Plank – JLos
Bear Crawl back
Squats

Mosey across Tom Hall to Bank of America
Squats for 6
Mosey to Subway/N5 parking lot
Handstand walk the wall down the parking lot
Found a board of pain
10 Bomb Jacks
20 Lunges in cadence
15 Squats in cadence
40 Calf Raises OYO
15 Squats OYO
Flipped the board over
50 CDDs OYO

Mosey to Founders parking lot
Squats for 6

Mosey to Springs Corporate lower lot
Plank for 6
Some yoga

Mosey to COT
11 Mountain Climbers
11 Peter Parkers
11 Parker Peters
Some more yoga (Lizard Pose)

NMM:

With all that’s going on in the world, it can be difficult to stay present in the moment. That’s one thing I love about the workout. All you have to focus on is the work in front of you. We can only live NOW, there is not other moment in which to exist. Getting through the tough moments reminds me of a moment from the Unbreakable Kimmy Schmidt where she gets through things 10 seconds at a time. She believes “I can do anything for 10 seconds.” So she just counts down from 10 to 1, and then repeats the process.

A bit nonsensical to mix Eckhart Tolle with Kimmy Schmidt. Yet here we are.

Announcements
Blood Drive on 7/28 – see Rebel’s note in the newsletter
Sweati 8/15

Prayers for those suffering

Great to lead and be pushed by the PAX present.

—
Band Camp dismissed

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5

Are my arms supposed to be so floppy…?

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Well, there was a bit of smack talk on the Slackiest of Slacks on Sunday night which led to a barn burner of a workout Monday morning…  There was also some Tweeting on behalf of Tweeterless-YHC about the lack of adult supervision with JWOW being DR rocking a banana hammock and a piña colada…

The PAX began with some warmup SSH, Tappy Taps, Hillbilly and Imperial Walkers and then a quick run to the cones to explain the pain program for the morning…

The plan for the morning was TWO count them TWO DORAs…  Concern from the Q that we would run out of time, but clock be darned we set off with lifting heavy things.

First, the time keeping device…  either a short run, probably only 15 meters away for 5-10 burpees, PAX able to chose their burpee count, OR roughly 80 meters or so with 10 Merkins at the cone.

While this was the time keeping device, the following were the sets of pain for the PAX:

DORA #1

1) 50 Snatches     2) 100 Skull Crushers

3) 200 Kettlebell Swings     4) 300 Chest Press

DORA #2

1) 50 UHauls     2) 100 Big Boy Sit-ups (w/ press)

3) 200 Hammer Curls     4) 300 Flutters with a Press

Believe the PAX all completed the assignment and there was much weeping and gnashing of the teeth by the PAX.  Noodle arms in the present, but beach worthy upper bodies by Thursday.

For those hyper focused on the playlist of choice… Gen X Mix on Amazon Music

IMG_1104

The Armory – 2020-07-20

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2

The Buble’

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The temps were steamy. The Bubble was bubbling. The disclaimer was disclaimed. Eighteen HIM decided to get better.

Warm Up

  • 15 Side Straddle Hops
  • 10 Windmills
  • 10 Low Slow Squats
  • 10 Flutters
  • 10 Dying Cockroaches
  • 10 Big Boy Sit ups
  • 10 Mountain Climbers
  • Down/Up Dog
  • Static Stretch

Round 1

Indian Run around the block as the caboose did 2 burpess and sprinted to the front.

As the PAX gathered after the run I spoke on the importance of serving. The Bible tells us so.

Luke 22: 27 – 28

Jesus “For who is greater, the one who reclines at the table or the one who serves? Is it not the one who reclines at the table? But I am among you the one who serves.”

There is so much opportunity to serve the community. If the Son of God can serve us, we can certainly find ways to serve each other. Don’t be the guy that reclines at the table. Be the guys that serves.

Round 2

Indian Plank while the PAX in the back bear crawls to the front. We continued out of the parking lot down the alley and back. This was a crowd pleaser.

Round 3

Indian Peoples Chair while the PAX in the back lunge walked to the front. We continued out of the parking lot down the alley and back.

Time flies when you are in pain (or something like that). We circled up for COT.

Announcements/Prayers/Praises

-JWOW

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5

Q-School at The Hive

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13 in the gloom for a KB edition of Q school. We split the Q four ways with all #TheHive Site-Qs.

Uhaul
there was dynamic stretching… And there was a playlist

Longshanks
***(cickets)***

Tesh
Core: Instruction on how to perform a more effective Peter Parker that stretches your hips and taxes your core.

Your core muscles are exercised to a greater extent when combined in a muscle chain with whole body movements or statics. Asymmetric lifts require you to maintain a solid core in order to maintain control through the movement. PSA, don’t do targeted ab exercises then full body movements. If your abs are tired, your body will recruit other muscles to compensate, and injuries are much more likely to happen.

Next is Jack Webbs but with 1 Snatch x 2 Overhead Squats (per arm) up to 5.

Break after sets 2 and 4:
1st break: Plank exercises, southern gentlemen (single arm merkin if you got it), northern aggressor (single arm merkin). Typewriter merkins.
2nd break: Hammer toe – In plank with feet shoulder width apart, draw a box with your right foot, tapping each corner (up, out, down, back) 4count x10 each leg

Last is the single leg deadlift. Remember, left leg is more balanced to hold the weight in your left hand.

Include some balance exercises in a workout to improve the performance of your central nervous system. It will also help you recruit more muscle cells when you want to go heavy…

Band Camp
Advisory about Kettlebell workouts.
Guys choose to show up to a KB AO for lots of reasons. Be mindful of these reasons when planning a workout. Often PAX wanting less mileage (injury, heavy running that week, etc.) will choose a KB AO. If you integrate running, choose a lap or area that is easy to modify. If you do a lap, it’s simple enough for PAX modify by cutting the lap short or altering the route.

We did a lap around the parking lot stopping in on the 3rd turn.

Suggestion about planning a message into the way you structure the workout. Being ready for the unexpected, like thinking there will be a continued plank exercise but the Q says follow me and gets up running backward the loop you started.

Some talk of counting in cadence and the procedure

  • Next exercise is:
  • Exercise positions–>MOVE
  • In cadence
  • EXERCISE
  • 1, 2, 3, __

Scalp has never Qed (the man is super-fit…Site Qs get this guy on the schedule!). He came in and called some merkins.

Some manmakers to finish out

Discussion of Qing with an FNG present and how the naming works. Sometimes naming is a huge part of what helps a guy come back or prevents him from ever posting again. It isn’t often about the name itself, but the process. Be willing to lean on the guy who EHed a FNG before COT about name ideas.

Post-workout:

Slapshot got his Laces In shovel flag back in a burpee race with Tesh, himself, and YHC.
Tesh uses a modified wide-leg burpee which may cause the Louisville PAX some grief, but he is undeniable in speed and determination. Shady-level “fun” was had!

Thanks to Esso for stringing this Q-school together.

-Band Camp dismissed

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