Tag: Tesh

#218in18 Kick-off Convergence BackBlast

Leave a comment

76 PAX (including 4 FNGs) met in the gloom at Harris Teeter this morning to kick the year off the right way.

Group 1 – Jedi

Start with 60 seconds of plank tutorial, then a fairly lame attempt to explain the exercise “routine” for the upper body station. The routine, to be done in increasing AMRAP style:
· Incline Merkins
· Low Country Crab Boil (One leg, one hand dips)
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Left hand on curb)
· Staggered/Uneven Carolina Dry Docks (Left hand on curb)
· 90° Turn clockwise
· Pseudo Planche Merkins
· Donkey Kicks
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Right hand on curb)
· Staggered/Uneven Carolina Dry Docks (Right hand on curb)
· 90° Turn to starting position

Start with 10 reps for each exercise, then add 2 reps each round after that (10, 12, 14, 16, …). Only the elite few made it past the round of 12.

Group 2 – Peabody

An absolute honor to lead a convergence and had so much fun working with all the guys. Here’s the fun of the cardio Q.

SPRINT Relays!!!  

3 team

60 Yard sprint

Team members are doing Seal Jacks, side straddle hops, or flutters while teammate runs.

Winning team selects penalty exercise for 2 losing teams. (Unknown is losing team has to do the penalty exercise too but only half the reps).

Rinse and repeat the sprint relay races once teams are mixed up.

Mary to follow:

  • 50 LBCs
  • 25 Flutters
  • 10 Freddie Mercury’s

Lists of fun to hear the encouragement of other Pax and see the competition bring out the most in guys.  Saw lots of guys really push hard to win for their team.

Group 3 – Jekyll

Motley Crue and 80’s hairband soundtrack

  • COP: SSH, IW, Squat
  • 5 Burpee OYO, 4 OYO, 3 OYO
  • Lt Dan: squat and jumping , 1:4 ration
    • 1 squat: 4 jumping lunge, 2 squat: 8 Jumping lunge…10 squat: 40 jumping lunge
  • 5 burpee OYO
  • Calf Raises 25 each: Straight, Toes Out, Toes In
  • Donkey Kicks

COT

Welcome FNGs Iron City, Humps, Hillary, and Juliet

Prayers by CakeBoss for leadership.

– Ginsu

TClap |
2

5 at Armory with Celebrity Jailbreak

Leave a comment

5 braved the cold for some kettlebell misery while we watched other Pax head to the warmth of the Journey Group (Respect.)

Maximus was our celebrity jailbreak as kids have no school so he had nothing better to do in 23 degree temps.

After a mosey and some warmups, kettle bell were used for sets of:

Calf raises, John Travoltas, Figure 8’s and a jog.

KB swings, Around the worlds, Clean Presses and a jog.

Lunges, One hand swings, Snatch and squats and a jog

Big Boy Sit-ups, Flutter kicks, Benxh presses and a jog .

I really enjoy the times we have smaller numbers. It gives us a chance to share more about ourselves and as we learned in COT we have some heavy hearts.  We lost a member of the Pax from Mint Hill. Prayers to Short Sale on the death of his brother.  Prayers for Squeaky’s daughter recovery from mono and for his family as they think of loved ones in the coming months who have been through some tragedy.

God bless –

ASSASSIN

 

 

 

TClap |
1

Pre-Joe Davis and 6 PAX words

Leave a comment
Dynamic warm up of lunge twists, toy soldiers, back extension/inch crawl, arm circles and shoulder pulls.  Mosey to  field 1, take a lap and circle up.
.
 COP, all in cadence:
.
  • SSH x 40, Merkin x 10, IW x 20, CDD x 20, Slow Squat x 20, Crunchy frog x 10, Makhtar Jai x 20, Windmill x 10, Diamond merkins x 15, LBC x 25
  • Mosey to playground and split into 2 groups:
  • Group 1 does 10 pull ups while group 2 does 20 dips (flapjack).  Repeat two more times.
  • Mosey to the concession stand wall:
     Peoples chair with overhead hand clamps, recover and shake ’em out
     Lunge walk to the end of the infield, and then jog back
     Peoples chair part 2 with overhead hand claps
     Crabwalk to the end of the infield
 .
Hand off to Bolt
 .
  • Figuring in the cold, this was the running part of the workout. 5 cones were evenly distributed across the entire parking lot. With many going to Joe Davis, we targeted 20 “movement” minutes.
  • The layout was to run to each cone and do a designated exercise x5 with a full length parking lot sprint back. The catch was each PAX took turns picking the exercise for each run. During each ‘rest’ after every sprint, PAX took turns giving their word of the year with a brief explanation and goals that applied to that word.
  • While I do not remember which 6 exercises were chosen, burpees were definitely in there. And I assure you, we did not get cold for those 20 minutes.
  • The words of the 6 PAX were as follows (thank you to CrabCakes for helping remember the words at our kids’ basketball game):
 .
  1. Open – Sugar Daddy
  2. Joy – Crab Cakes
  3. Enjoy – Tesh
  4. Shady – (Positive)
  5. Smuggler – Consistent 

.

Seek – Bolt – I expanded on my word and let the PAX know I want to seek to improve in all 3 F’s, but especially on the 3rd F. I need to seek to take advantage of the resources available through F3. I need to be more willing to reach out to seek assistance to improve physically, mentally and spiritually. Especially though on the 3rd F, as a ‘seeker’, I need to reach out and ask the PAX for assistance. If you have read this far and wish to extend your experience to me, please reach out and do so.
 .
Announcements, prayers and praises were fairly quick with a dash to Joe Davis!
 .
Noting here I got to spend time with Sparkplug at Joe Davis who I normally only see every so often at Alacatraz! Good talks, Sparkplug.
 .
Thanks for the opportunity to lead. Apologies to Senator Tressel who quickly turned around his end of the BB and the delay was all my own!
 .
 Bolt
TClap |
2

The Hive 2018.01

Leave a comment

Happy New Year!

It was sub-teens this morning and by the forcast, not supposed to get above freezing today.  Even though this weather is slightly ridiculous, 5 men still posted to the Hive to find something hard to do, and get it out of the way early.

Warmup
SSH x30, Burpee x10 OYO
Mosey to the band practice lot for some yard markers.
Tricep Extension x20, Burpee x10

The Thang
AMRAP for points: front raises = 1 point, 40 yd dash and back = 6 points
I was around 56 points on this one…  Apparently, no one else could add at this point, so I win by default?  I think Geronimo was in the 60s which means he needed to bring out his 50lb KB.  AMIRIGHT?!
Flutter x20, FredMerc x20, Burpee x10
AMRAP for points: bent rows = 1 point, 40 yd dash and back = 6 points
I was at 70 points on the nose on this one, and I was last.  Peabody, Airborne, and Geronimo had me beat.  Sugarbug refuses to count over 32 apparently.
Flutter x20, FredMerc x20, Burpee x10
Split into two groups 40 yards apart: Fireman Carries with 2x 40lb KBs relay style till each man has three 40 yd carries
Squat Hold x12, 40 yard dash
Steven Curry with holds for 20 yards, 80 yard dash to the endzone.

Mosey back to COT.
THE HIVE IS AT HARRIS TEETER CONVERGENCE ON 160 AND SUTTON/PLEASANT NEXT WEEK (12/12).  Joe Davis is tomorrow so WEP is closed.  Read your newsletter for announcements.

TClap |
1

More Running, Less Bootcamp

Leave a comment

#HypeTrain rolled into the #LacesIn Station once again.  This time it was a family affair with #SPEEDFORNEED coming south to join forces as well as #LacesOut (#F3RunClub) (#Yogging (soft J)) converging with the Bootcampers for 45 minutes of …..well lots of running.  The irony was not lost on YHC (the artist formerly known as Mountain Buffalo) as he gave up the ‘running for an extended period of time’ thing years ago.  Vowing never to return.  Yet his own Q hijacked by nothing more than simple running.  At the very least YHC squeezed in a couple of merkins (only for #Rooney’s sake) and taught everyone what an “updown” was – seriously?  Who doesn’t know what an updown entails?!?  It’s even in the gawl-dang name.  YHC digresses.  Here is what happened:

Little Baby Jog to the football field (so cushy – so soft).

Dynamic Warmup

High Knees, Butt Kickers, Side Shuffles, Toy Soldiers, Toe Touches, Long Strides, Power Skips (Trademark: WWLs).

Then merkins (Rooney!!!)  and windmills to straighten everyone out.

Time to Bootcamp:

Partner up and size kinda matters for very confusing sequence.

UpDown – Partner Push – Run to Opposite Side of Field – UpDown – Partner Push

Repeat this every 20 yards as you move down the field to the endzone and then go back down to the other endzone.

(This was a rugby (shocker – I know) simulation – expend energy – sprint – get on the ground – get back up – expend more energy – sprint again – then repeat.  While it was unorthodox and confusing to some – it was a smoker.)

Rinse and Repeat with 2 updowns before each partner push.  Another smoker.

Give me a ten count.

Hey – let’s breakout the running chairs and do some sprints!!!  Tolkien was nice enough to give us all a quick tutorial about how they work.  We split into teams and relayed around the track with weights.  Then we got on the field and chased the chairs for 100 yards – over and over and over and over and over again.  Then some (small) pax jumped in the chairs and they got pushed and the rest of us chased for 100 meters over and over and over and over again.  Okay – enough running!!!  Back to the field.

YHC went back to one of his favorites – the extra long bear crawl.  This time – 100 yards.  Crowd pleaser!

We worked our way back with some rugby sprints (could not resist).

Ended with a little bit o mary then ran the chairs back to COT.

 

Great time out there among so major #HIMs and it’s always an honor to lead.  YHC saw a tweet asking for more “SERVICE” to our community from F3Nation.  No better example of pure SERVICE then Tolkien.  The amount of time/energy/passion/service this man brings to #SPEEDFORNEED is incredible.  Follow his lead in 2018 – get out there – get uncomfortable – and serve others!  Aye!

TClap |
2

Sandbag bootcamp

Leave a comment

Mosey around the parking lot with toy soldiers and butt kickers.  Then circle up for SSH, honey lookers, morrracan night club and to finish off the warm-up 5 burpees.

After the warm-up YHC had all the Pax grab the sand bags and move down to the football field where we did the following with a partner.

Start at one end zone and move down the field by throwing the bag.  Do one merkin after each throw until reaching the 10, then add one merkin for every 10 yds.

Second exercise: Pax 1 – monkey humpers,  Pax 2 walking lunges to the 10.  Switch every 10 yds.

3rd exercise: Both pax grab one side of the sand bag and walk to the 10.  Curl and press up. (+1 for every 10 yds)

4th exercise: team up with another group and team one will run with sand bag between them to the end zone and back.  Other team is doing American Hammers until they get back.  Switch

5th exercise: Pax 1 – CDC, Pax 2 overhead carry for 20 yds.  Switch and keep moving to end zone

After completing last exercise we ran out of time so we moseyed back COT.  It was a pleasure to lead and I appreciate all the Pax that showed up and willing to try something new.

 

 

TClap |
1

Frozen: The Fort Version – Let It Go – 12/30/17

1 Comment

12 men met on the frozen tundra that was Walter Elisha this morning to get better. Freebird led the first half of the workout and Ginsu closed it out. Motivational words were given re: purpose & intentionality heading in to the new year.

Warmup

Mosey to the field

  • 21 side straddle hops
  • 10 slow windmills
  • 21 side straddle hops
  • 11 monkey humpers
  • 21 side straddle hops
  • 10 merkins

The Thing

Mosey to the playground & partner up

  • Partner 1 – run a lap around the playground
  • Partner 2 – toe taps on the playground barrier
  • Flip flop
  • Rinse & repeat 3x

Mosey to the tree line

  • Lunge to the first tree
  • crab walk to second
  • lunge to 3rd
  • crab walk to 4th
  • lunge to 5th
  • crab walk to 6th
  • mosey back to start

Hand off to Ginsu

  • 10 burpees OYO
  • 10 Merkins OYO

Mosey to the playground and get back to parters

  • Partner 1 – take a lap around the playground
  • Partner 2 – pullups AMRAP
  • Flip flop
  • Partner 1 – take a lap
  • Partner 2 – dips AMRAP
  • Flip flop
  • Partner 1 – take a lap
  • Partner 2 diamond merkins AMRAP
  • flip flop
  • Partner 1 – take a lap around the playground
  • Partner 2 – pullups AMRAP
  • Flip flop
  • Partner 1 – take a lap
  • Partner 2 – dips AMRAP
  • Flip flop
  • Partner 1 – take a lap
  • Partner 2 diamond merkins AMRAP
  • flip flop

Mosey to the big hill for modified Jacob’s ladder

  • Run to top of hill, do 1 Merkin
  • Run to bottom, only 1 burpee
  • Run to top, 2 Merkins
  • Run to bottom, only 1 burpee
  • Continue until 10 merkins at top, 1 burpee at bottom

Mosey to the wall at Springs

  • Muscle ups – in cadence – 10x
  • Rinse & repeat x3
  • Captain Thors to 5×20
  • Boats & Canoes

Mosey to COT

Announcements

  • Joe Davis Run – last day to sign up
  • Convergence on the 12th
  • GoRuck Lite

Prayers & Praises

  • Prayers for Mr. Clean & Family
  • Praises for Freebird’s new job
  • Prayers for Gobbler’s sister
TClap |
7

The Hive 2017.49

Leave a comment

So… my personal computer fried a month or so ago, and I haven’t wanted to type all this on a phone keyboard.  So, I now have a real keyboard again, hence the backblast.  So below what went down.

3x3x3 – 3 sets of 3 rounds of 3 exercises… my favorite. aka a “one-niner”… cause it’s nine exercises total.

After the token SSH warmup…

Al Gore, Hillbilly walker, jump squat.
Russian Twist, Freddy Mercs, 6 in hold into a flutter.
Shatch, clean/squat/press, tricep ext.

Al gore, Al gore calf raises, 1L deadlift. till time (2 rounds)

And that’s the game.  I also rambled about my near death experience that got me out here.

TClap |
0

2017 Clave Boss 5k/10k & Christmas Convergence

Leave a comment

Here we are as in olden days
Happy golden days of yore
Faithful friends who are dear to us
Gather near to us once more——Have yourself a Merry Little Christmas!!

The largest turn out by far for the Clave Boss 5k/10k was a success. We started on time and as far as I know nobody died. Thank you to all the PAX that ran and had a fun time and fellowship.

For the 5k, here were are winners of Bundt Cakes

  1. MacGyver
  2. Harry Carry

For the 10k, here were are winners of Bundt Cakes

  1. Sir Topham Hat
  2. mix of PAX coming from all directions—no idea

For the Ruck, here were are winners of Bundt Cakes

  1. Dark Helmet for 11min pace 5k ruck…..nice work!

Honorable Mention for Anchorman completing the 5k and Barry Manilow being his wingman!

The Convergence kicked off on time and we had Gecko open us up in prayer. We split the groups up and away we went with COT at 0750. Click on links to see the pain that was delivered…..Merry Christmas!

Black Diamond – Longshanks Q – https://t.co/odVJHWCBPS

Bootcamp – Cha Ching Q – https://f3thefort.com/2017/12/23/christmas-convergence-boot-camp-mixed-w-some-bd/

Noderate – Barry Manilow Q – https://f3thefort.com/2017/12/23/your-moderate-option-at-the-convergence/

COT came together and we had 83 men attend this year.

Welcome FNG – Lake Effect, who is 41 not the 50 that he just shouted out. Classic!

Many announcements:

  • Thank you Site Qs for all your work, dedication and leadership!
  • Serve Saturdays ….reach out to Deacon, Bolt, NASA for info…..HIMs!!
  • Joe Davis Run Jan 6
  • Friday Convergence with 3rdF post beat down Jan 12
  • Rooster CSAUP Jan 20
  • Yeti – February
  • P200 – March

More than a workout!!

Prayers/Praises

  • Dark Helmet shared his sister is in need of prayer. Please remember DH and his family each day in prayer
  • Family visiting is fun and sometimes no so fun. BE HIMs!!
  • Prayers for all the PAX traveling and for peace this week!

Challenge:

I spoke to the PAX about how 2000 years ago Sky Q sent his son into the world in the form of a baby. When looking for a place to come in from the cold there WAS NO ROOM AT THE INN. I believe we all fall into this trap and put so much busy into our lives that we don’t have ROOM AT THE INN for Sky Q in our lives. We fill our hearts and minds with so much and when it come to his word and being in relationship, we DON”T HAVE ROOM AT THE INN (in our hearts).

I challenge myself and the PAX to make room for SKY Q and see how it changes your life in 2018 and beyond.

Honored to lead this PAX. I am blessed and grateful for each of you!

Cake Boss

 

TClap |
10

The G.R.I.N.C.H. Posts to Colosseum

Leave a comment

18 pax showed up at Colosseum to steal Christmas back from the GRINCH.  Though not a regular at this AO, YHC jumped at the chance to pinch-hit for Pusher.  And being so close to Christmas, it’d almost be a sin to not have a Christmas theme.

Fresh out of Christmas workout ideas (see Alcatraz backblast from 2 weeks ago), YHC took to backblasts from other regions and found a Grinch theme workouted posted in F3GSO. T-Claps to GSO’s CHiPS and WoJo for the idea.

Disclamer was delivered as a few pax were coming in hot.  25 SSH allowed them time to catch up.

Warm-up

We ran a bit, then stopped for 5 burpee broadjumps and a few toy soilders.

Moseyed some more (in the general direction of 160), stopping at various times for warm-up exercises, including:

  • Squats
  • Peter Parkers
  • Seal Jacks
  • Moroccian Nightclubs
  • Windmills

Our run end in the Velux parking lot.  A few pax tried to claim we were at Golden Corral (sarcasm, perhaps?).  On the hill of the parking lot, 3 stations were set up:

  • Bottom of the hill was an orange cone, representing “Whoville”.
  • Mid-way up the hill was a green cone
  • At the top of the hill was a lantern with this sheet:

GRINCH

To summarize, pax were to do the exercises, run down the hill, stop halfway for 5 squats, run the rest of the way and do 5 LBCs, then run backwards up the hill, stopping halfway for 5 monkey humpers.  Once returning to the top, pax planked up for the 6 before starting the next round.

Exercises were cumulative, so pax had to repeat all previous exercises for each round.  A smattering of #mumblechatter ensued when pax learned 30 HR Merkins would follow 25 CDDs.

We wrapped up with about 12 minutes left, so we headed back, with Jekyll (who ran to the WO from home) Larry Bird’ing most of the way back.

We stopped at a parking lot on the edge of campus and effectively did a lap of alternating bear crawls and lunges, with a couple segments of crab walks.

Finally we ran to where we had done the initial burpee broad jumps, and finished out with the same.

Moleskin

Great job by the pax.  Seems like we put on more miles than a typical bootcamp, and with some hills, yet the 6 was never far behind.  Prayer requests at COT:

  • For Trucker’s neighbor
  • For Orange Crush
  • For Fratboy’s friend
  • For Stang

 

TClap |
2