Tag: Tesh

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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Simple inconveniences

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18 PAX gathered in for The Bubble amidst humid conditions outside a mushroom pool.

Warm-up:
SSH x51
1 Burpee
Windmill x10
2 Burpees
Merkin x10
3 Burpees
Lap
Karaoke
Some yoga
4 Burpees

The Thang:
Run 1 mile to Alison Park
Al Gore to Monkey Humpers facing Sutton Rd multiple times to keep together-ish

6 Exercises for 12-reps (all in cadence):
Merkin
Low Slow Squat
Alternating Lunge
Mountain Climber
Peter Parker
Burpee

Rinse and repeat total of 144 (a gross) of reps

Run 1 mile back.
Stopping for some monkey humpers along the way to keep the group together-ish.

NMM:

There’s a lot of turmoil going on in the world. Americans (in general) have largely been spared inconveniences since WWII (maybe gas shortages in the 1970s?). In many cities, we’re being asked or required to wear masks to quell the rampant spread of COVID-19. For almost all of us, this is an inconvenience. But luckily it is only an inconvenience.

Today’s workout was certainly not convenient, with the exception of the location for some PAX. We recognize how simple workouts in the humidity makes us better. YHC is officially exhorting us to be leaders and do the inconvenient things like wearing a mask for our community’s health.

Side note:

As an FM local, I remember when Baxter was a cow pasture. Traffic is worse in town, but so much about Fort Mill is better because of the folks who moved here. I appreciate what y’all bring to our town. It is great to post with PAX from all over who are working to make themselves and our shared community better. T-Claps to y’all.

What I learned:

At The Bubble, 10 PAX doubled down posting twice today. YHC tried to keep the warm-up close for those PAX arriving late. My advice to future Qs is: DO NOT plank up in the parking lot until 6:20 or so. Unless you want to raise your heart rate from fear rather than mountain climbers as a vehicle whips into the parking lot you’re lying down in…. My mistake. Won’t happen again.

COT

Prayers:
Bonsai
Cash

—
Band Camp dismissed

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More Bear Crawling than necessary

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The Ranch

Mosey got out of the gate.
Plank up wait for 6
Mosey some more

Warmup
Some Yoga
Merkins
Mountain Climbers
Peter Parker’s
Shoulder Tap

Mosey
SSH
More Yoga
Sasquatch joined in

Mosey some more
Was thinking of sprints, but it was too wet for safety on that….so we did the Thighmaster (split squats)

Mosey back toward COT
Bearpees up to 10 burpees and 40 single count bear crawls
(1 burpee, 4 count bear crawl; 2:8, etc.)

Mosey back to the lap
Some balancing scales
Thighmaster again
One lap around the elementary school drop off area and back to COT

Howling Monkeys till 6am

NMM:
Been thinking about what followers learn when they see a leader fail and how that leader responds to failure. Does that response show a follower more about a leader’s abilities and dedication than success?

COT

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Lost in Translation @ BP

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8 pax came out for my first Q at block party and 2 Ruckers.

Started out with a lap around WEP, followed by COP. COP included Moroccan night clubs, squats, mountain climbers, cherry pickers, etc.

The Thang
YHC came with index cards, each with an exercise with a number in a different language.
Pax guessed the language, number and exercise, and we completed the guess.
We then completed the correct exercise, if guessed incorrectly.
For each incorrect answer pax had 5 burpees, and for good measure, we ran the hill after each turn.

Thanks Bobber for the opportunity. Great AO that I will definitely be back to.

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Taking off the Training Wheels at The Snake Pit

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14 HIMs showed up for what was promising to be a great morning.  Prior to this morning HIC had not posted in 3 weeks.  While not fartsacking, I certainly was not pushing myself.  Being know for not wanting to do much cadence there was a plan hatched the night before that was sure to be easy to lead yet keep everyone on their toes and with any hope, a bit sore the next day.

 

After a good bit of razzing from the group about an FNG on Q (Yeah I get it, it’s been a while) we start off.

Warmup:  Mosey around the lot. SSH (x20) MNC (x20) Tappy Tap (20x)

Grab your bells

Slight move of location for The Main Event.  Keeping with the theme of I don’t want to count we’ll use a run timer for the remainder of the morning.  One person runs out to the gate and back, the rest of us do exercises for that time.

Goblet Squats

Curls

Lunges

Scull Crusher

Calf Raises

Overhead Press

Romanian Deadlift

Chest Press

Big Boy Sit-ups.

 

BREAK:  Move to the wall.  Peoples chair.  Everyone does 5 burpees down the line.

 

Second verse same as the first:

Goblet Squats

Curls

Lunges

Scull Crusher

Calf Raises

Overhead Press

Romanian Deadlift

Chest Press

Big Boy Sit-ups.

Back to the wall:  Bear crawls to the end.

 

5 min of Mary.

 

Announcements:

Convergence at WEP on 7-11

My thanks to 3D for the call out and opportunity to Q.  It was much needed to get out of my covid funk.  It takes a village, and I’m thankful for all of you.

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Dark and Wet Ranch

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9 men showed up  this wet morning at the Ranch.  Bobber had trouble finding the designated parking lot so he left his car in the middle of the drop off lane.  Uhaul was complaining about the darkness and wet surface, but stayed around for the fun.  After the disclaimer, we moseyed around the parking lot to the front of the school.

COP

SSH x 20

Imperial Walker x 20

Windmill x 20

Plank (6′, Honeymooner, Downward Dog)

Arm Circles (Forwards, Backwards)

Next, we moseyed to the school entrance for 11s between the curbs.  We started with one dip, bear crawled to the other side, ten Carolina dry docks, crab walked back to the other side, and increase the count by one to two dips…continued this exercise until the six was finished.

Once done, we jogged to the front of the Middle School for some leg work.

1st round: 10 leg lunges, 15 jump squats, 20 monkey humpers, 25 calf raises

Ran a lap around the car loop

2nd round: same as first, but added 10 to reps

Ran a lap around the car loop

3rd round: same as second, added 30 Dirty Myrtles

Next, we moseyed to the back of the school for some Ab work.

20 LBCs

20 American Hammers

15 Leg Lifts

Superman

With a few minutes left, we were able to squeeze in 50 yards of burpees broad jumps.

 

Great job everyone. Thanks for the opportunity!

 

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