Tag: Tesh

Video Bootcamp

Leave a comment

11 men showed up for the workout at WEP.  After a quick disclaimer, we began with some light stretching before we jogged up the path leading to the soccer field.  Once we reached the top, we jogged back down for some additional warm-up exercises (SSHs, Imperial Walkers, Windmills, and plank stretches).

Next, we moseyed to the playground for a modified Dora.  Once we arrived, there were two men doing pull-ups.  We asked if they would like to join..they declined and disappeared into the gloom.  It kind of felt like a scene from the movie The Outsiders.  Anyway..we began with 100 pull-ups.  Partner 1 – pull-ups;  Partner 2 – run across the field and back to switch out with Partner 1.

Once all teams were done, we ran a lap around the park and stopped near the statue.  Next exercise 200 merkins.  Partner 1 – merkins;  Partner 2 – run up to the top of the hill and back down for switch out.  The area was dark and unfortunately Offset found one of the holes and hurt his leg. Everyone did a great job making sure he was ok.  After a few minutes, he was up and back exercising with the group.

Next, we headed to the parking lot for the last part of Dora.

Exercise: 300 squats

Partner 1 – squats;  Partner 2 – run to the third lit lamppost, 5 burpees, and run back down the hill.

We finished with a shoulder shuffle around the parking circle, clockwise and counter clockwise.

Great job by all.

Thanks for the patience with the video!

 

 

TClap |
5

Chutes and Ladders (not really…)

2 Comments

8 posted at The Armory and may wish they hadn’t.  I joked that I had done Demented Uno too recently (Friday at The Hive) so I had to come up with a new game.  Chutes and Ladders is what I threw out on Twitter.  Sadly, I couldn’t come up with a way for that to happen.  This was the best I could do.  More of a Pyramid of Pain.

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)

 

 

TClap |
2

Launching the Snake Pit

Leave a comment

YHC was honored to be asked by 3D to Q out East and, based on the calendar, an inaugural Q for the Fort’s newest kettle bell AO.  It required a separate trip to get familiar with the grounds, but a quick scan of the A/O left YHC with lots of options and, fortunately, a great group of HIMs gathered to launch the Snake Pit.  After disclaimers were put forth and JWOW came in hot, we moseyed off around the parking lot, without the bells.

COP – Corner #1 – low slow squats x15

Corner #2 – Side Straddle Hops x 20

Corner #3 – Imperial Walker x 15, People’s Chair hold with Moroccan night clubs x 15 and a                                     10-count hold

Stadium entrance – Merkins x 10, salutations right and left, 6-inch hold with a 10-count

PAX grabbed their bells and moseyed into the stadium, down to the field for a partner pyramid.

In any adversity or challenge we face in life, going through it with others helps ensure we come out stronger on the other side.  In the spirit of working through a challenge (and because partner work was notably present), we did, well, partner work.

While partner 1 began the exercises at the goal line, partner 2 ran to the 50 yard line and back and picked up the exercises where partner 1 left off.  Exercises built on one another a la pearls on a string, to the mid point anyway.

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 American hammers (w/bell)

10 goblet squats, 20 hammer curls, 30 tricep extensions, 40 American hammers (w/bell), 50 swings

50 swings, 40 American hammers (w/bell), 30 tricep extensions, 20 hammer curls, 10 goblet squats

40 American hammers (w/bell), 30 tricep extensions, 20 hammer curls, 10 goblet squats

30 tricep extensions, 20 hammer curls, 10 goblet squats

20 hammer curls, 10 goblet squats

10 goblet squats

Once all were finished (PAX planked or did LBC’s if they finished before the 6), we moseyed with bells to the flag for a pledge of allegiance and did 30 flutters with the KB press

Mosey out of the stadium back to the lot for the start of a partner DORA – 50 swings and 100 hammer curls.  Partner 1 started the exercises while partner 2 ran to specified landmarks and back, and vice versa.

With no time left to get to 150 and 200 on the DORA, we moseyed back to COT for:  20 flutters with the KB press and 15 LBC’s with the bell.  At that point, it was 0600 and work was complete.

Announcements were made, prayers and praises were offered and YHC led us out.

Special thoughts are with Alright Alright Alright as his ankle heals.

Thanks to 3D for the opportunity to lead the inaugural workout and launch of the Snake Pit and to have the privilege of getting better in the presence of many HIMs.

Honored,

Cyclops

 

 

 

TClap |
0

Minnow Pond Back Blast

Leave a comment

BB- Perfect conditions if you like 90% humidity and August like conditions.  Straight Up was a beast on the up and down hills.  Funhouse had perfect burpee form and the rest of us did our best to keep up.  

From Launch:

Take off down White, Right on Massey, Right on Harris. At intersection of Harris and Yorktown, Plank it up and wait for #6.

The Thang:

  • Harris/Yorktown is center of tripod.  10 burpees at center
  • Head down Harris. At end: 20 squat #asstograss
  • Run to Center
  • Head down Yorktown.  At end: 20 LBC
  • Run to Center
  • Head down Harris (opp direction).  At Riverwood: 20 CDD
  • Run Center

Rinse/Repeat, #AMRAP until time called.  Be at Center at 0555 for run back to COT. 2 rounds will get you 4.5 +pain.

Get it? Got it? Good.

Bring your smokeboots and a zest for pain.

Jekyll

 

TClap |
5

Block Party Steps and Bits

Leave a comment

8 PAX took the DRP and made their way to WEP for some fun!  During the course of the workout YHC dropped some F3 hacks. Ranged from having a towel and extra shirt in your car for after posting, to being prepared with a Wienke to make writing BackBlasts easier, to giving this thing called F3 away. Disclaimer and we were on our way.

The Thang

Mosey to side parking lot for COP

SSH X 30, Merkins X 10, Squats X 20, Windmills X 10, Mountain Climbers X 20, Peter Parker X 20, SSH X 30

Mosey to courtyard and get some ledge

Right leg step ups X 20, Decline Merkins X 10, Dips X 10.

Left leg step ups X 20, Decline Merkins X 10, Dips X 10.

Rinse and Repeat but cut in half.

Rinse and repeat but cut that one in half (round up).

Mosey back to WEP for Drill Bits

At first drill bit: 1 Burpee, 2 Merkins, 3 Squat Jumps, 4 Plank Jacks, 5 Squats

At second drill bit: 2 Burpees, 4 Merkins, 6 Squat Jumps, 8 Plank Jacks, 10 Squats

At third drill bit: 3 Burpees, 6 Merkins, 9 Squat Jumps, 12 Plank Jacks, 15 Squats

At fourth drill bit: 4 Burpees, 8 Merkins, 12 Squat Jumps, 16 Plank Jacks, 20 Squats

At fifth drill bit: 54 Burpees, 10 Merkins, 15 Squat Jumps, 20 Plank Jacks, 25 Squats

Then a mosey to eat up about 3 minutes an try to get to 2 miles…. didn’t make it…

COT

FunHouse

TClap |
0

Open to All Men

Leave a comment

8 PAX gathered in the gloom. Grateful to Q on 9/11.

Warm up:
– Lap
– SSH in cadence
– Shoulder Taps in cadence
– Mountain Climbers in cadence
– Peter Parkers in cadence
– Downdog –> Honeymooner
– Hip stretch (Lizard Pose)

Thang:
– I don’t usually lead much with music, but asked Uhaul to bring his speaker. We setup for an 8 min round of Tabata set to music that had been altered in tempo to fit evenly with the 20 seconds on and 10 seconds of rest.
– First 8 min
20 seconds Swings
20 seconds Squat with single arm overhead press

Mosey
– Al Gore, while we went around and mentioned where we were 9/11/2001
– Little John was in his mom’s womb. It’s important to remember that every student in public school right now has no memory of 9/11. And very few University students do.

Back the the Thang:
– 20 second Swings
– 20 second Snatch
– modified to 20 second curls in the last 4 min

COT
Remember that F3 is open to ALL men. No matter how you feel about everything that has happened after 9/11, we can be united in 5 core principles on a daily basis in the gloom.

Honored to lead
– Band Camp dismissed

TClap |
0

7th Year Convergence for The Fort

Leave a comment

The 7th Year Convergence for The Fort followed an exhilarating Invergence from the night before.  Hoping to continue that acceleration, the 4 Q’s had a plan to talk about the 4 Skills needed for Virtuous Leadership: Vision, Articulation, Persuasion, Exhortation.

CakeBoss to start us out with Vision: Recognizing advantage and the movement required to achieve it.

Disclaimer and welcome
“Go Hard or Go Home!”

Take off for 100 yard mosey up path, Get in 3 lines – Indian Run across WEP

Break into 4 lines, 2 groups of seal teams -20 seal team sit ups in cadence

Back into 2 lines , Everyone plank – Tunnel of Love (25 guys per line) – Plank series while guys army crawling under

Crowd pleaser for sure!

7 Burpees for 7 Years!

Vision is what I spoke about and the men that saw the advantage of F3 and planted it (moved towards it) in Charlotte, the The Fort and we continued to give it away in Rock Hill & Lake Wylie.

Hand off to Maximus

Articulation: Describing vision to others in a clear manner. Being able to tell others where we’re going and being able to describe that vision to others.

So, with that said, we’re going over to the top of the big hill to start with drill bits:

½ the group goes one direction while the other goes the opposite way

At each white post (drill bit), 10 Jumping Lunges (10 each leg)

10 Jump Squats

Mosey to the base of the other hill, the one with the statue on it:

NUR (backwards run) up the hill

3 Burpees at the top

Bear Crawl down

5 Burpees at the bottom

Hand off to Fun House for the “P”.

Persuasion – The initiation of first Movement.  Convincing people to move in the direction of advantage, abandoning their Status Quo,

YHC gave an awesome yet forgettable speech about Persuasion.  Then the Thang:

Circle Up – Duck, Duck, Goose – One guy runs around the circle the rest of us plank, the next guy goes when the running guy finishes.  Planking excercises were called out: High Plank, Low plank, Mountain Climbers….. Audible called to get the next guy running after 1/2 a lap around the circle of Pax….. Peter Parker, Parker Peters….. Audible called to get the next guy running after 1/3 lap around….. Mak-Tar-Jai, Left Hand High, Right hand high…..Done.  That took 10 minutes!  60 guys is a lot of guys to be running around in circles.

Stay in circle, 5 minutes left, Jack Webb: 1 Merkin to 4 Overhead hand claps.  We got to 8!

Hand off to Pusher for Exhortation!

Exhortation – Incentivizing The Breach Of Obstacles.

Burpees x 10 OYO
Flutters IC x 10
Mosey to a corner of WEP
Burpees x 9 OYO
Flutters IC x 10
LBCs IC x 10
Mosey to another corner
Burpees x 8 OYO
Flutters IC x 10
LBCs IC x 10
Rosalita IC x 10
Mosey to another corner
Burpees x 7 OYO
Flutters IC x 10
LBCs IC x 10
Rosalitas IC x 10
Hello Dollies IC x 10
Mosey to another corner
Burpees x 6 OYO
LBCs IC x 10
Flutters IC x 10
COT
Naked Moleskin – The name-o-rama took forever.  That is a good thing. When 60+ PAX post to celebrate something that has obviously changed their lives, then change is happening!  Thanks to Maximus who put this awesome weekend celebration together!  His leadership is not only Effective (Using VAPE) but he is a Virtuous Leader! (Check out the Q Source for the 5 C’s Virtues of Virtuous Leadership) Can’t wait to see what year 8 brings to The Fort!  More importantly, who it brings!  Time to go EH someone.  See you in the gloom.
TClap |
1

WEP- down and dirty with the VQ

Leave a comment

Sometimes simple is the best course of action. Had a VQ that was ready to get his line wet and see if anybody might bite. Backdraft took what he said would be a warmup. It was for a few but others had a different perspective on what warmup really meant. Start off with simple disclaimer. Not sure what that is. If you get hurt don’t blame me.
Lap around the park with some dynamic stretching from time to time.
Circle up- 30 SSHs, 30 Mtn. Climbers, 15 slow merkins, 15 shoulder taps. Lets go.
Mosey to sidewalk that loops around field. Drill bits at each one add an exercise.
1. 5 burpees
2. 5 burpees, 10 merkins
3. 5 burpees, 10 merkins, 15 squats
4. 5 burpees, 10 merkins, 15 squats, 20 mtn. climbers
5. 5 burpees, 10 merkins, 15 squats, 20 mtn. climbers, 25 SSHs
sprint back to starting line hand off to Bobber.

pair up and pick up a coupon for the pair.(cinderblock)
Mosey across the park.
100squats, 200 overhead presses, 300 calf raises between the pair. while 1 guy exercising the other runs to the top of the hill and back.
once all completed we mosey back towards cot. stay with partner once back we have 4 exercises and 4 cones going up the side hill.
Partner 1 completes exercise while partner 2 carries block to complete suicides on the cones.
Once completed we circle up for around the world or something that sounded like that. 3, 2, 1 we done.
COT.
Prayers and praises. announcements.
Great job Bobber on your VQ. keep up the great work.

TClap |
2

Don’t poke the Q

Leave a comment

Cars pulling in right up to the starting time.
Disclaimer and intro.
Mosey with dynamic stretching along the way.
Circle up for some warmup and a small sample of Broga.
Back to kettle bells
Did the following exercises 3 sets of each 10-15 reps each set followed by an ab exercise.
Every three exercises we would mosey and do 10 burpees ( this quieted down most poking of the Q.)
Goblet squats, figure 8s, KB Swings, single arm rows, shoulder presses, single arm curls, clean and jerk, and reverse lunges.
COT
announcements- invergence and convergence
Prayers- Airborne son leaving for US Army boot camp. God Love the USA.
Trucker- learning everyday lessons on raising kids and being a good father.
All the kids going back to school today.

Also had a good reminder and to just love your kids and not worry about always if their the top or best at something. Just show them you love them.

Backdraft out.

TClap |
3