Tag: Tesh

The Fort: Flat Tire & Band Camp

Leave a comment

8 PAX gathered in the gloom among many more vehicles than the represented by the posting. Clearly some P200 Runners were  training in our midst.

Flat Tire on Q

Disclaimer

Clockwise Mosey full-loop around jogging path.
COP IC
SSH
Imperial walkers
Windmill
Wide arm merkins
Low slow squats with calf raise
Bomb jacks
Overhead claps

Mosey down jogging path to mile marker for group work
At each marker, start with 1 exercise, 5 count.
At each subsequent marker do that again and add next exercise plus 5 more IC.

We did:
5 burpees
10 Scorpion Dry Docks
15 Freddy mercury
20 jumping lunges
25 mountain climbers

Mosey to the dreaded hill

Pick a partner around the same size
Wheelbarrow up hill
Walk back down and switch Back up

Handoff to Band Camp

Monkey Humpers x10
Howling Monkeys

Mosey down the hill towards set cones

Lateral Slalom through cones

Bearpees (OYO 1 Burpee followed up by 4 count bearcrawl forward) from cones to bottom of the hill

10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up (Deconstructed Burpee)

Bearpees back to cones (2 burpees, 8-count bear crawl). YHC had more of this planned but was smoked after two rounds…..If you can’t Q it, don’t do it….so I modified.

Plank–>Honeymooner–>Downdog–>High Lunge–>rinse repeat
Message during sequence

Lateral Slalom through cones x4

Plank–>yoga quad stretch (Crescent Lunge: Anjaneyasana)

Bear Crawl Slalom through cones x2

Slow mosey towards the hill (called out for walking by the returning-from-a-9-mile-run Gecko)
Crawl Bear up the hill

Mosey towards Calhoun St. field.

Bear crawl back to COT (this was a long way to bear crawl)

Plank
Shoulder Tap x10
J-Lo x6

Saved just enough time for some Pigeon Lunges

NMM

In my professional life as a music professor, I’ve been thinking about language and the way we talk to ourselves. After attempting something for the first time or a skill that is still developing, I often hear students say, “I can’t ______.” As if saying “I can’t” excuses them from needing the skill/competency/etc.

My response is often a little pithy at first. “Well you know what Abraham Lincoln said. If at first you don’t succeed. . . . . . just quit. You’re done.” This usually gets a little laughter. Then we redirect to more constructive language. E.g., I’m still developing that; I’m not there yet; (or if “can’t” must be in their vocabulary) I can’t do that yet. The yet makes all the difference; it allows for progress to happen in the future.

We would never talk to a friend the way we talk to ourselves. If a friend attempted something for the first time and failed, no one would seriously respond, “Oh well, guess you can’t do it.” But we tell ourselves that or something similar all the time. And what’s even worse: we believe it! By believing it, we make it true! Living out the definition of self-fulfilling prophecy.

In our inner monologue can we treat ourselves like a fellow PAX? Strive to create an internal language that leads to encouragement and acceleration. A language that allows for disruption rather than just perpetuates the status quo.

-Band Camp dismissed

TClap |
2

Being Vulnerable is not a sign of weakness but a sign of strength

1 Comment

P.S.A attendance is highly recommended. March 27th mark your calendars. F3 St. Louis very own Miyagi and Aerobie has brought light to a sensitive subject that’s right Suicide-mental health awareness. A subject we try and avoid talking about at all or till it’s to late. YHC will be on Q at the Panethon if you can’t make it to the west side of town Stang is on Q at Tomahawk and will also discussing the subject.

I am encouraging you to step up and share your experience. Whether it be about yourself or family member or even a friend. YHC will testify how this subject has effected my life. Please remember what we talk about in COT stays in COT it’s okay to be vulnerable. We are stronger together rather than alone.

Quotes
Don’t be ashamed of your story it will inspire others. Author Unknown

“You don’t have to control your thoughts. You just have to stop letting them control you.”

”I hide all my scars with an I’m fine.”

The bravest thing I ever did was continuing my life when I wanted to die. – Juliette Lewis

The world is a better place with you in it.

Suicide doesn’t end the chances of life getting worse, it eliminates the possibility of it ever getting any better. – unknown

TClap |
30

Sightseeing at The Colosseum

Leave a comment

Today was my first post at The Colosseum. So with a quick drive by and with a little help from google maps, I planned a flexible weinke that could change as we went along. Also, this was the first weinke that I memorized, so seeing some progress!

I met Jekyll at Wegman’s Chimbote convergence (officially… cant recall if we had crossed paths prior). The first thing he said to me was an encouragement, and that spoke volumes. He is definitely a HIM and a leader. Some just make a huge first impression – he’s one of those people.

Five PAX rolled up on time, and a sixth snuck in as we began to mosey. We took a quick loop around the middle school pick up lane and then headed toward the flags for our warm up.

COP
Windmills x 11
SSH x 11
Overhead Claps x 11
Tappy Taps x 7
Yoga Flow (so deep there may have been some indecent exposure, we were told)

Mosey under cover to basketball courts.

Basketball Courts

Bear Crawl across court
Al Gore in wait for six + 30 seconds at each light pole
Bear Crawl back across court
Low Plank in wait for the six + 30 seconds at each light pole

Covered Lunges

Lunge walk under cover from courts toward Dave Gibson
5 burpees at each double door (4 doors)
BTTW for 30 seconds
Lunge walk back, 5 flying squirrels at each double door.

We came upon a wall that looked perfect for a little BTTW side shuffle.

Go as far as you can and go, then back in the same direction. 

Mosey to the hill. Wait for the six.

Hill Work

Run down first hill – 10 CDD’s
Run up hill toward 160 – 10 Bomb Jacks
Run back down hill – 10 CDD’s
Run up hill toward GH – 10 Bomb Jacks
LBC’s for the six

Light Pole Suicides

From the main entrance – Furthest Four Lights
Out and back run, merkins at each light starting with the furthest.
10/8/6/4

From between GHMS and GHES – Closer Four Lights
Flying Squirrels
10/8/6/4

In all, 2.4 miles were run.

COT

Announcements
Joe Davis run is this weekend!
Omaha – Laces Out and Tempo meeting Thursday morning at 0500 at WEP for a course preview of Joe Davis.

Prayers/Praises
JWoww’s Father In Law passed last Wednesday – pray he can be the rock for his family, and that he can help process it in a healthy way with his children
Sleep training for my youngest – 3 months and she is starting to show signs of progress.
F3 – Boone is starting up. Pray it launches well and that it continues to grow the mission of this community. Pray for Double D leading that.
F3 has been a blessing and a support system unlike many we could find on our own.
Tesh was able to speak for 40 minutes without issue to a group of 100+ engineers. He says he wouldn’t have been able to do so without the training and encouragement here at F3.

We prayed and dispersed. Solid morning.

While driving home, my quads felt like they were burning. I’d say that’s indicative of a good workout. In all, it was a successful first trip to The Colosseum. A solid AO with many options to get your beat down on!

 

Thank you, Jekyll, for being  a HIM and challenging me to lead.

 

Punch List Out.

TClap |
5

Tinsel Utensils at the Fort

Leave a comment

A great morning to Q at the Fort, great temperature to start the weekend right, rain held up but ground was soggy so I decided to stay on the path after the warm up. After a quick disclaimer, we moseyed for about 1/4 of a mile for a quick warm up:

Windmill

Moroccan night clubs

Low Slow Squats

Mountain Climbers

Low Slow Merkin

Arm circles

After the warm up we run the path up hill to the first tree and on the way back down we combined toy soldiers, butt kickers and high knees. Rinse and repeat. By the time we were coming up the hill the second time Bonsai glanced to the parking lot behind the top of the hill by the gazebo and saw the props so he knew what was coming.

The thang:

I had setup 4 stations with different props and exercises on each, the plan was to finish a full 4 station circuit within 22 minutes and we did, after completion of a station you had to run around the parking lot and continue to the next one. stations were setup as follow:

STATION 1

30 LBC’s

30 Rosalitas

30 Sledgehammer swings (15 each side)

40 Heel Touches SC

40 Dying Roach SC

20 slam ball to ground with 20# ball

STATION 2

10 burpees

10  Tire flips

20  Monkey Humpers

20 lunges SC

30 low squat (touch the ground with hand)

50 calf raises

STATION 3

10 diamond merkins

15 wide arm merkins

20 regular merkins

30 battle rope wave SC

40 Shoulder taps

40 plank jack

STATION 4

USE WEIGHTS OR CINDY FOR ALL EXERCISES

10 man makers

15 biceps curls

20 bent over row

25 overhead press

30 triceps extension

40 shoulder shrug

A full circuit was completed in 21:45, everyone pushed hard so we were able to stay in track.

Next we collected all cindys and went to the bottom of the parking lot, exercise consisted on pushing cindy bear crawl style to the middle of the parking lot, we did this last year at one of Maximus’ BC and there was a lot of mumble chatter about it so I thought it was a great idea to include it,  rinse and repeat now going back to the start line. we went back up the parking lot but this time pushing cindy hair burner style.

It was time for some mary so we invited Captain Thor and Superman again, superman was the resting exercise after the 5th captain Thor exercise (5 BBSU 20 AH) then we completed the full CT circuit to 10 BBSU and 40 AH, lots of mumble chatter again here.

with 8 minutes to spare we moseyed to the playground for some pullups and toes to bar, 2 rounds of 6 each.

With only a couple of minutes to spare we moseyed back to COT.

We finished up with announcements, prayers and praises; all injured PAX were included in our prayers.

Thank you Bonsai for the opportunity to lead and help some HIM get better.

Tinsel out..

TClap |
3

Tomahawk 2019.05

1 Comment

I’m posting this a little late because I have been lacking in the discipline department lately.  It’s my One Word because for some reason, I knew it was going to be a hard year to stay motivated…

This workout was a JackWeb-o-thon.

Warmup (nothing special)

Small dora to ramp up heart rate (100 merkins, 200 LBCs while partner farmer carries 2 KBs 40 yds and back)

Snatch and Tricep Ext x10 each
Jack Web – up to 7
Snatch and Tricep Ext x10 each

Squats and single leg deadlift x10 each
Jekyll Web – (squats and jump lunges)
Squats and single leg deadlift x10 each

Russian twist and dying cockroach (w KBs) x20 each
Tesh Web? – (leg lifts and heals to heaven)
Russian twist and dying cockroach (w KBs) x20 each

Some more exercises to finish up time.

TClap |
5

Laces In 2019.08

Leave a comment

So for the beat down portion of this I was trying to accomplish an under 30 second max effort and a 3 minute max effort.  So the 30 second effort was a 100 yard dash and the 3 minute max reps of burpees.  This was flanked by other exercises but generally, I wanted to hit the two shorter metabolic pathways (google it) this morning.

Warmup
Because we were doing sprints, there was a longer warmup period than usual.  After the obligatory SSH there was windmills, squats, merkins, and slow MNCs (full rotaion) .  Then the warmup for legs which includes your karaoke, buttkickers, high knees, and WWL power skips.

Thang
Sprint, some talking for cooldown, sissy squats, (or Greek god Sisyphus squat, again google it) peter pointers x4
Mosey to patio
Peoples chair 2 min w arm flutters, B2W w/ 10x should taps
3min max reps Burpees
Peoples chair 1 min w calf raises, B2W 30 seconds
Mosey to COT for more slow MNCs

Moleskin
I kinda went over the two prevalent “feel good” hormones in the body: dopamine and serotonin.  Dopamine is associated with addiction while serotonin is associated with well being.  The body can get easily addicted to dopamine release, and once associated, addictions will “cross pollinate” and an addictive personality is born.  So please look for addictive patterns and don’t feed them, in yourselves or others.

On the other hand, serotonin is not really tied to addiction as it is slow releasing  usually requires some sort of initial effort or discomfort.  Exercise  stretching, breathing, as well as cold exposure and meditation all influence serotonin.  But most is created in your stomach.  So feed your stomach and not your mouth.

TClap |
0

WEP for some 45’s and an almost Merlot

Leave a comment

11 PAX showed up with no fear of what was supposed to be a wet morning. Lucky for us, after a quick sprinkle during the disclaimer, mother nature held out for us.

The DOHA and I were teaming up for this one and I knew ahead of time that he was very eager to include cinder blocks into the rotation.

Mosey up the hill to the end of the parking lot away from the” house.”

45 was my target rep number (Presidents) and the PAX were so excited to participate:

45 SSH- fluctuating cadence to fast

45 Imperial Walkers

45 Moroccan night clubs

45 Seal Jacks

At the great request by DH, over the to the curb for some calf raises (15 reg, 15 out, 15 in)

Mosey to bank drive through area. Partner up

A little round of Dora. Started out as 100, 200, 300 but had to modify because of time.

Partner One-

100 knee jump slaps

150 merkins

200 flutter kicks

LBC’s waiting on the Six

Partner Two- runs around the Bank

Mosey back to last parking lot to the wall for some wall sits. PAX were to remain in sit position, while each PAX steps out to sidewalk for 3 burpees.

Once completed, we headed back to COT area to pick up the cinder blocks.

Hand off to DH

Mosey with CB up the hill and to guess where, the same parking lot we were just at!

DH had us all line up right where the wall sit area was for COP with the CB’s. Before starting, DH shared a message about PAX asking for help when they need it, and emphasized there would be no judgement. Many PAX are out there struggling (maybe on IR) and continue to face their challenges alone.

The Thang

One PAX would bear crawl the entire hallway to the end where the entrance to the building was (est 100 yds).

Other PAX would complete instructed exercise until the PAX returned.

CURLS

SQUATS

CHEST PRESS

TRICEP EXENSIONs

AMERICAN HAMMERS

SWINGS

(I Probably forgot one or two here)

Rinse and repeat

It is worth noting that after DH returned from his bear crawl, the PAX noticed him standing in the corner as if in “timeout.”  In fact, he was taking his own timeout to avoid a potential Merlot splash. Nice recovery DH.

Back to COT for some Mary

Heels to heaven

LBC’s

Hello Dolly

COT

Announcements

Joe Davis

Yeti

Prayers and Praises

Family

Marriages

PAX on IR- reach out them

Thanks for the opportunity!

Frat Boy (and DH)

TClap |
2

Jammin’ at The Hive

Leave a comment

You know how I roll…there will always be music! 17 guys came to The Hive to jam with me. 90’s Alternative all the way! I pulled up at 5:10 and saw 3 cars in the parking lot, told my co-pilot Dangerfield that we had at least 6 guys working out this morning and was excited about that number. By the time I finished setting up my circuit, 6 more cars had driven in to the Fort Mill High Schools parking lot. At 5:15, I was talking to 16 HIM about how important it is to modify if something I suggest/do sounds crazy. We moseyed with our bells over to my setup where we immediately got into some…

Warmup
25 SSH
15 Hillbilly Walkers
15 Merkins
1 Round of Name Shoutouts while we Planked (I always like to know who I’m working out with in the dark!)
1 Lap around the the parking lot ending back at the bells for…

The Thang
I had 10 parking spaces setup with cards calling out an exercise. We doubled up in most of these spaces and did AMRAP for 1 minute in each space. The exercises were:
Big Boy Swings (regular swings with a 40-50lb bell)
Plank Pull Thrus
Slam Ball (this seemed to be liked and most said they had never used a slam ball. Holler if you Q a gear workout and would like to borrow it.)
Half Kneeling Cleans
Half Kneeling Shoulder Presses
Man Makers
Lunge Pass Thrus
Tall Kneeling Curls
Big Boy Situps – Partner Bell Pass

After we each hit every space we took another lap around the lot. When we arrived back at the bells we flipped over the notecards to find a few new exercises on the backside and completed Round 2. Those exercises were:
Big Boy Swings
Slam Ball
Jump Rope
Turkish Getups
Calf Raises w/ Bell
Half Kneeling Halos
Box Cutters with Press
American Hammers
Goblet Squats
Big Boy Situps – Partner Bell Pass

After Round 2 we took another lap around the lot. Total running was about .75 miles. We finished with a set of SSH, 1 for each Pax, and then moseyed back to cars for COT.

Announcements:
Yeti
Joe Davis Run
Sweet Tooth Run

Prayers & Praises:
YHC is officially down 30lbs since joining F3 – Thank you Brothers!
An F3 brother helped his son enter rehab – praise for his son’s open heart and ears, prayers for strength to finish
Drug epidemic in York County
Health – Flu is still spreading like crazy
I always ask our Lord to open our eyes and hearts to help us see what he puts in front of us. We are given opportunities everyday to be HIS hands and feet. Do we see those opportunities?

Thank you to Band Camp for the opportunity to Q at The Hive. It will forever be my pleasure.

IF YOU Q A WORKOUT…GET YOUR BACKBLAST UP!

~Polaroid

TClap |
18

Tabata Thursday

Leave a comment

Seven men met at Fort Mill High School (with the Q coming in hot) on a perfect December morning and got back on the horse after the holiday indulgences.    Here is what they did.

The Thang:

After a quick disclaimer, the pax did a light jog to the band parking lot and circled up for COP:

All in cadence:  SSH x 25, windmill x 15, Imperial walker x 20, merkin x 10, squat x 20.

Mosey over the lighted grass field for Tabata.  8 exercises, 8 sets each, 20 secs work and 10 secs rest each set.  The exercises were:

  1. Carolina Dry Dock
  2. Freddie Mercury
  3. Squats
  4. Mountain Climbers
  5. Flutters
  6. Jumping Lunges
  7. Merkins
  8. Burpees

End with the body destroyer for 90 seconds.

COT

Moleskin

Man, I love winter.  Growing up in NE Ohio, winter was OK until about mid-January and then I was done with it.   Here in the south, it’s just the opposite.  I can’t wait for the fall and winter after so many months of heat and humidity.    For me, F3 is the best in the cold weather.  A lot of guys avoid posting when it gets cold out, but they are missing out.   Once you get warmed up, that brisk air feels soooo good.

I’ve done this workout a few times now and really like it because it’s easy to plan and can be done anywhere.  You can also vary the difficulty depending on what exercises you do,  and in what order you do them.    We had a motivated group who went after it today and still had enough energy for good mumble chatter.    It was a pleasure to lead them as always.

Announcements:  Qsource coming to the Fort.  Read your newsletter for the details.

We prayed for those struggling during the holiday season, safe travel for everyone, and for patience at home.

 

 

 

TClap |
1