Tag: Tesh

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Five brave souls weathered the 57 degree temps at The Hive, as warm tropical breezes bestowed us on this December morn.
As an ice breaker I asked if there were any FNG’s. Got the crowed fired up.
Warmup:
– Ran a lap around the parking lot
– 20 Side Straddle Hops
– 15 Cherry Pickers
– 15 Low Slow Squats
– 10 Donkey Kicks (I like to mix it up)
The Thang:
Cones were setup across the parking lot. One with a random banana found in parking lot during setup.
To paint a picture, we partnered up using the middle three cones spread about 20 yards apart from each other. Partner one did an exercise at the first cone, while partner two did a different exercise at the third cone. We met at the middle cone and did burpees, then switched cones.
Round 1
Partner One:
– 10 KB Swings cone one, 5 Burpees cone two, 10 Snatches cone three, 5 Burpees cone two
– 9 KB Swings cone one, 5 Burpees cone two, 9 Snatches cone three, 5 Burpees cone two
– 8 KB Swings cone one, 5 Burpees cone two, 8 Snatches cone three, 5 Burpees cone two
– 7 KB Swings cone one, 5 Burpees cone two, 7 Snatches cone three, 5 Burpees cone two
– 6 KB Swings cone one, 5 Burpees cone two, 6 Snatches cone three, 5 Burpees cone two
– 5 KB Swings cone one, 5 Burpees cone two, 5 Snatches cone three, 5 Burpees cone two
– 4 KB Swings cone one, 5 Burpees cone two, 4 Snatches cone three, 5 Burpees cone two
– 3 KB Swings cone one, 5 Burpees cone two, 3 Snatches cone three, 5 Burpees cone two
– 2 KB Swings cone one, 5 Burpees cone two, 2 Snatches cone three, 5 Burpees cone two
– 1 KB Swings cone one, 5 Burpees cone two, 1 Snatches cone three, 5 Burpees cone two
Partner Two:
– 10 Snatches cone three, 5 Burpees cone two, 10 KB Swings cone one, 5 Burpees cone two
– 9 Snatches cone three, 5 Burpees cone two, 9 KB Swings cone one, 5 Burpees cone two
– 8 Snatches cone three, 5 Burpees cone two, 8 KB Swings cone one, 5 Burpees cone two
– 7 Snatches cone three, 5 Burpees cone two, 7 KB Swings cone one, 5 Burpees cone two
– 6 Snatches cone three, 5 Burpees cone two, 6 KB Swings cone one, 5 Burpees cone two
– 5 Snatches cone three, 5 Burpees cone two, 5 KB Swings cone one, 5 Burpees cone two
– 4 Snatches cone three, 5 Burpees cone two, 4 KB Swings cone one, 5 Burpees cone two
– 3 Snatches cone three, 5 Burpees cone two, 3 KB Swings cone one, 5 Burpees cone two
– 2 Snatches cone three, 5 Burpees cone two, 2 KB Swings cone one, 5 Burpees cone two
– 1 Snatches cone three, 5 Burpees cone two, 1 KB Swings cone one, 5 Burpees cone two
During the ten count break Tesh tried to negotiate 50% off Burpee coupons for Christmas. Geronimo wanted a buy one get one free.
Grouped up for 10 Navy Seal Sit-Up
Round 2
We moved back another 20 yards to further cones setup
Partner One:
– 5 Curls cone one, 5 Dancing Bears cone two, 5 Squats cone three, 5 Dancing Bears cone two
– 4 Curls cone one, 10 Dancing Bears cone two, 4 Squats cone three, 10 Dancing Bears cone two
– 3 Curls cone one, 10 Dancing Bears cone two, 3 Squats cone three, 10 Dancing Bears cone two
– 2 Curls cone one, 10 Dancing Bears cone two, 2 Squats cone three, 10 Dancing Bears cone two
– 1 Curls cone one, 10 Dancing Bears cone two, 1 Squats cone three, 10 Dancing Bears cone two
Partner Two:
– 5 Squats cone three, 5 Dancing Bears cone two, 5 Curls cone one, 5 Dancing Bears cone two
– 4 Squats cone three, 10 Dancing Bears cone two, 4 Curls cone one, 10 Dancing Bears cone two
– 3 Squats cone three, 10 Dancing Bears cone two, 3 Curls cone one, 10 Dancing Bears cone two
– 2 Squats cone three, 10 Dancing Bears cone two, 2 Curls cone one, 10 Dancing Bears cone two
– 1 Squats cone three, 10 Dancing Bears cone two, 1 Curls cone one, 10 Dancing Bears cone two
Round 3
Told everyone to line up at the banana. Something I don’t recall I have ever said before.
Partner One: Dead Lifts
Partner Two: Run across the parking lot.
Rinse and repeat.
We met at COT for five more burpees.
Good banter from the PAX during announcements, prayers, praises.
We locked shields around the banana and prayed for mental an physical heath. Remembrance of what the true meaning of Christmas is.
Banana selfies were taken.
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5

The Hive 2018.47

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So, I’m a little late on this backblast…. I probably owe someone a lot of burpees.  Anyway, here is what went down.

Warmup, SSHs, Jimmy Carters, holding a low squat moving your 6 for some hip mobility.

The thang

5 burpees, 5 snatches each arm
Repeat for 3 rounds

Up to the bleachers.  The deadlifts were performed while on the lowest seat, and to go as low as possible, breaking the plane below the seat.
Deadlifts x10, Lawnmowers X10 ea, Tricep Xtends x10
Repeat for 3 rounds

Down to parking lot and partner up
One partner farmer carries bells 100yds while other does exercises till partner returns then flapjack
Shoulder taps, Flutters, Ripsticks (squat calfraises)
One partner overhead carries bells 40yds while other does exercises till partner returns then flapjack
Shoulder taps, Flutters, Ripsticks (squat calfraises)

Moleskin
It’s always fun to have someone from another region, so having Doozy join us was a joy to be had.  Congrats to Punch List for his new addition to the family.

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A Day to Remember…Showing our respect at the Hive

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December 7, 2018

 

41st President

2403 men lost

77 years ago

I had thought about what I wanted to accomplish here all week. Did I want to stay in the comfort zone? Just get through a workout on a cold morning.  I decided we needed to put in the work to honor the 2403 men, or boys, that were suddenly killed and show them the respect they deserved. Imagine yourself, lying in your bed (probably under 20) on a ship and it was suddenly bombed, and there was no way out. That is exactly how app. 1000 men died that day. I took the opportunity this week to refresh my memory on some of the facts I may have lost in last 20 or so years and look a little closer at the life of George HW Bush, our 41st President who ironically passed the same week of the Anniversary of the event that lead to his honorable service in War II.  With a lot on my mind, and the hopes of delivering the right message, now it was all up to the PAX to show up.

My goal was centered around the three numbers above- 41,2403, 77

10 PAX showed up on what turned out to be a crisp clear morning ready to work.

Disclaimer delivered- No FNG’s

Leave the KB

 

Warm-up

4 light posts were the center of this. At each light-post, we stopped for an exercise:

Post 1- SSH x 41

Mosey to next

Post 2- Moroccan NC x41

Mosey to next

Post 3- Imperials Walkers x41

Mosey to next

Post 4 (and starting spot)- Merkin x 41

10 Diamond

10 Military

10 regular

10 wide

1 Burpee

 

Recover and circle up

Low slow squat x10

Windmills x10-

Seal Jacks x10

Hillbilly walker x10

1 burpee

Total- 41

The Thang- 2403 reps was the goal as a group

Using the same light posts as the warm-up adding running in between. I liked the competitiveness for some . Nice effort men.

Round 1

First post- Tricep press x 30

Second- KB swing x30

Third – Goblet squat- x15

Fourth- two handed shoulder press x 30

Total Round 1= 1155

Round 2

First- two-hand curls x30

Second post- Snatch (15 each arm)

Third-post- KB Windmill- audible- Chest press- two hands- x50

Fourth post- lunges (15 each)

Total Round 2- 1,210 (snatch and lunges counting only as 15 each)

Total- 2,365

Round 3

First- single arm rows- x15 each arm

Second post- upright rows- x20

Third post- single arm chest- x20 each arm

 

Total round 3- 605

 

Total for post work- 2,970 reps together

 

Really nice work PAX- especially the guys lifting the heavy KB’s.

Skipped the Fourth and headed to the bleachers by the tennis courts. Each PAX grabbing a spot

Three rounds of step ups- starting with 15 each leg, then 10, then 5, followed by 10 seconds on the fence in a squat position holding the KB straight out.

Mosey to the Fourth post-

Partner up- size of the person didn’t matter, but the weight may have (Tesh)

Partner One- carrying both KB’s runs to the First original light post and back (app. 100 yds) . Switch with partner two until the exercises below are completed.

Partner Two- the number to reach of each set was 77. Significance being this was the 77th Anniversary of the bombing of Pearl Harbor.

Set One- LBC’s

Set two- American Hammers

Set Three- Flutters

Looked at my watch and it was 6:00 on the nose.

 

Everyone pushed it, and everyone got better. I appreciate all the PAX listening to me and working hard. My challenge to you is to take a look at the significance of the numbers used today and the individuals or events involved. And then imagine if you were called to this War, would you step up like George HW did and sacrifice? If you didn’t catch it this week, he lived a life that most of us can only aspire to, but will never attain. Live your best life and surround yourself with those that make it possible.

COT  

 Announcements

Xmas eve Convergence

G- Fit

Praises

Our Health

Prayers

Family, Patience during this Holiday season, for those in need.

And not to be overlooked, Band Camp’s special surgery a week from Monday. Sit on the bag of pees and don’t move for atleast 48hrs.

Thanks to Band Camp for the opportunity to lead and thanks again PAX for your effort.

 

Frat Boy

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Pantheon 2018.45

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I’ve been doing breathing exercises for awhile now, but I didn’t consider it an activity worthy to include at an F3 workout.  Then Santini did it, so now I had to do it better.

Warmup, nothing new here, go read a dozen other backblasts

The Thang

So the point of this is to max out your heart rate and then try to control it as best as possible.  So step number one… max out heart rate.
40m sprint then 5 burpees, 40m sprint back, 5 burpees, repeato.
Continue till I call time, which ends up being around the 5-10 minute mark.  I think I got 4 to 5 back and forths in…  I just called time when I maxed my heart rate.  I know I’m at it, cause I could lose control of my bowels at any moment.  There are two kinds of people in the world, those that Merlot and those that crap in the woods.

On to step number two.  Take 5-10 deep breaths (as deep as you can, pushing your abdomen out in every direction you can to put as much air in your lungs).  Exhale and then hold your breath for as long as you can.  When you can’t hold it any longer, take a deep breath in.  Hold it for 15 seconds.

In this interval you should try to oversaturate your blood with oxygen in order to be able to hold your breath with no air in your lungs as long as possible.  This triggers your parasympathetic nervous system, floods your body with CO2 (which will later help oxygen absorption), and slow down your hear rate.

Repeat the max heart rate, repeat breath exercise.

Change heart rate exercise to 40m bear crawls and 5 bomb jacks, repeat breathing.

Wrap up with core and back/shoulders.

Moleskin

Jekyll asked me if I’d ever used this for stress.  I have.  I have also used it for insomnia.  Recently, I used it to get rid of a headache.  Somehow it reduces inflimation as well, because when I do it in the morning, if I’m having sinus pressure, it goes away.  I used to pop Ibuprofen like tic-tacs, but now I haven’t used it in years, and breathing is a player in that equation.  Exercising is great, but it’s only step one in the effort to make yourself a less fragile human.

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VQ at the Hive

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It was a cold and rainy morning at the Hive. Not an ideal morning for swinging metal around, but that did not stop seven men from battling the elements to workout. After a quick disclaimer, we took a jog around the parking lot.  Next, we did some light stretching to reduce the risk of injury.

After the warm-up was complete, we formed a circle around a light pole.  The workout was called the Kettlebell Clock (not very original, but it works).  Like the face of a clock, there were twelve exercises.  At twelve o’clock, the person performing the exercise would act as the second or  “sweep” hand of the clock.  Once complete, we would rotate to the next exercise by lunge walking to the next interval of the clock.  Below are the exercises we performed for each interval:

  1.  American Hammer
  2. Curl
  3. KB Swing
  4. Flutter
  5. Upright Row
  6. Shoulder Press
  7. Tri-cep Press
  8. Figure Eight
  9. Lawnmower
  10. LBC
  11. Chest Press
  12. Rounds 1 and 2 – Squat Thrusters (20 reps), Rounds 3 and 4 –  Burpees (5 reps) with a light jog to the end of the parking lot and back.

Great job by all.  We had some fun discussion ranging from how much a musical instrument costs to the Hamm brothers.

Thanks for the opportunity to lead!

Prayers:

Families traveling for the holiday

 

 

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Run, run, run. Do some things. And then run some more. Grass is wet.

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The Thang:

 

Mosey up Munn Street to the other side of the school.

A few warm up exercises in the parking lot.

Partner up for accountability and run the LARGE half circle stopping three times to do 10 burpees, 20 merkins, 40 lbcs at each stop.

The complaining..errr…mumblechatter started.

Nice soft grass was found on the lacrosse field along with 2 tires.  Two groups lined up.  One line ran carrying the smaller tire while the other line rolled the tractor tire the length of the field.  The remaining Pax did a series of exercises until their turn.

Complaining.

A nice lil mosey o a wall for some sits and BTTW.

Another run and then 150 calf raises (50 regular/50 toes in/50 toes out)

Lots of complaining.

Ran back to COT for a quick round of Mary.

The End.

My message was short but hopefully is remembered when life happens – there is opportunity in change.  Look for the good side and embrace what that can mean for you.

As always an honor to lead the men of The Fort, esp on the day we honored Dark Visor who passed away yesterday in Alpharetta at a workout.

Until next time….

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The Fort 6 year Anniversary – Making Getting Better a Priority!

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September 29, 2012 the landscape of Fort Mill changed dramatically. Some men from north of the border grabbed the attention of a few men south of the boarder and said we may have something for you. Double D, Santini, Senator Tressel, World Wide Leader, Red Banjo, Assassin, Peach and maybe others made the commitment to come to a “workout” on that Saturday morning. It was very skeptical, but I am sure each of them will say it changed their lives.

Here we are 6 years later, meeting in the same park with more than 200 regular participants (800+ over the years) at 37 workouts across The Fort/Lake Wylie area. Thank you to those that gave it away and thank you to those that said yes!! I think it is safe to say, IT’S MORE THAN A WORKOUT!!!

Today we recognize the 6 years with 6 Qs leading a beat down in 1st F style. On September 21st, Jekyll led us in our Invergence, which reminds us of the 3rdF and that there is something bigger than ourselves. Serving, Praying and Worshiping together happened then. On this day, we are getting better physically and having some fellowship with 70 of our PAX,

Format was a rapid fire approach where each Q has 10mins to lay it on the PAX. Old Bay would keep time and blow the air horn (maybe tweet the horn??), and then the next Q jumps in.

YHC asked for FNGS, (none) and explained the plan of attack, and then the Horn Sounded

The Thang:

  • Wegmans for COP
    • Mosey down path out to grass
    • Circle up and some traditional and not so traditional exercise moves.
    • We did notice another “Boot camp” group in the gloom. T-clapps to them, however also saw 2 holding clip boards…..not F3!!
    • Horm Blows
  • Funhouse on Q
    • Mosey to the hill for Jacobs ladder
      • Burpees
      • Squats
      • Some mary to fill time
      • Horn Blows
  • Jwow on Q
    • Mosey to top of hill for partner work
    • step ups/lunge walk up and down hill
    • squat jumps/lunge walk up and down hill
    • Plank hand slap with partner
    • Horn Blow
  • Twister on Q
    • Mosey to tree line
    • Army Crawl to tree /SSHs
    • Sprint to tree/Merkins
    • Army Crawl to Tree/SSHs
    • Sprint to tree/merkins
    • 2 rounds
    • Run Path until Horm
    • Horn Blows
  • FLUX on Q
    • Mosey back to hill
    • 6s – do following 6 times
      • bear crawl up hill
      • diamond merkins
      • bear crawl back down hill
      • Some filler in there of something aweful
      • Horn Blows
  • Assassin On Q
    • Mosey to play grownd
      • Dips
      • Derkins
      • Burpees
      • multiple rounds with running around the playground until…..
      • Horn Blows

The PAX was dripping wet from rolling in grass but also from the humid beat down that just occurred. Thanks to all the Qs for bringing it and having fun out there.

I brought up to the PAX “WHY”? Why F3 versus the many other options we have even outside of fitness and self help books. Why do we get up early and why do we do CSAUPS and why do we attend 3rdF and give away our time at various community organizations???

Pockets, Spud and Assassin all shared their Why. Thank you! I’m sure there were many more that would undoubtedly impactful.

I mentioned my why was straightforward for me. I want to continue to challenge myself physically, surround myself with like minded guys heading in the same direction and reach more guys for Sky Q and HIS purpose. I feel F3 has positively impacted my life in all 3 Fs and why would I not give it away??

See you in the GLOOM!

Cake Boss

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The Hive 2018:39 (Shovel Flag hand off)

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10 HIM gathered in the gloom for a split Q and passing of the shovel flag.

Tesh began:

SSH x25
Windmill x10
Imperial Walker x10
Lap around the parking lot (counterclockwise…)

COP:
5 Kettlebell burpees
10 Snatches (5 each arm)
3 reps of this

Partnered up and Lined up facing the stadium:
Farmer carry both bells while partner planks & shoulder taps
Repeat with partner doing overhead claps instead of planking

Switch Q to BandCamp:

Bear Crawl towards the stadium until we ran out of pavement
Al Gore for the 6 and then Al Gore+Moroccan Night Clubs x10
Honeymooner–>Downdog rinse and repeat
Bear Crawl back to our bells. Moved to the wall outside the gym.

COP:
5 burpees
10 Overhead chest presses
10 Reverse Lunges w/ kettlebell held at the beltline
Reverse Lunge w/ single arm press and hold for 10 count
NAMED EXERCISE: The Solo Tesh: (standing)
– single-arm overhead press the kettlebell and hold for 10 seconds
– return kettlebell to clean position and hold for 10 seconds
We did 3 reps on each arm
20 Goblet Squats
10 Overhead chest presses

Wall Sit with bell intermittently held over our heads during storytime. Rinse and repeat.

Mary:
Flutter x15
Superman x10
Peter Parker x10
LBC x10

NMM:

In honor of Tesh’s two years of steady leadership at #TheHive, this workout drew some from his first post at The Hive: https://f3thefort.com/2016/02/15/afraid/ Q-ed by Geronimo.

The Solo Tesh comes from a workout Tesh lead when he was the only PAX to post that morning. https://f3thefort.com/2017/02/24/2017-08-the-hive/ Looking at the dates and this tweet https://twitter.com/tesh_F3/status/966993038554882048, it appears that there may have been multiple solo posts for Tesh at The Hive. One aspect of his leadership that I appreciate and respect is how quietly he leads. He leads by example with little desire for fanfare . It was this solo-post tweet that got YHC to attend his first kettlebell workout: Tesh’s model encouraged me at The Hive at all. I’m grateful for Tesh’s work and honored to carry the shovel flag for #TheHive (and if necessary post in the gloom solo……ah February…..).

During storytime on the wall sits, I referenced the Poverty Simulation some of the PAX are putting on 10/13/18 at FBC in Fort Mill. https://www.eventbrite.com/e/sc-thrive-poverty-simulation-york-101318-registration-49847017772. https://twitter.com/F3_ablock/status/1045695473707814912 I did not grow up in poverty, and specifically remembering my dad saying that folks could just work harder and would be successful. That was because my old man had worked hard and he was successful. But he also had a lot of advantages that allowed his hard work to pay dividends. Not everyone is so lucky. In my teaching, I see students that struggle with much more than the nuts and bolts of course work and assignments. The outside influences of poverty on college students is especially troubling. Consider a student that takes on debt to attend school to better themselves but is forced out of school after 3 years to work because their family needs the income. They have all the debt of a college degree with none of the job prospects. Understanding someone’s lived experience is a powerful tool. Hopefully PAX will take advantage of it.

Band Camp dismissed.

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Is Your Lamp Consistently Lit?

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It was an honor to be asked by Maximus to Q a Beyond Workout and after many days of juggling other commitments on the calendar, we ended up at Laces In. Thank you Lil’ E for allowing us to move in on your territory on this date. This Q was not that difficult to build as I have had plenty of time to work on it. Also, this BackBlast is a little different with the NMM at the beginning. The rest is below.

I had previously asked the PAX to warmup before the start time. However, just in case there were some who showed up cold, we did a quick warmup with 5 Burpees & 20 SSH’s in Cadence.

Let’s Go Beyond!

NMM

I Cor. 15:58 ‘Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord, knowing that in the Lord your labor is not in vain.’

In the age of trains and cars, but before automatic crossing gates, the incidence of trains and cars intersecting at the railroad crossing often delivered disastrous results. Drivers of cars never seemed to see the train coming. The continued disruption with trains and cars brought forth the creation of the crossing guard position. The crossing guard was in a shack by the railroad crossing 24/7, with the train schedule, a lantern and the task of being on the road, at the crossing, waving a lantern to warn cars that a train was coming through.
One dark and stormy night, even with a crossing guard on duty, another tragic crash occurred. A lawsuit was filed by the aggrieved party (car). Who was at fault in this tragedy? Was it the car? Train? Crossing guard?
As the lawsuit proceeded in court, the judge begins his line of questioning to the crossing guard, “Were you there that night?”
Under oath the crossing guard replies, “Yes.”
Continuing with his line of questioning, the judge continues, “Did you have your train schedule?”
To which the crossing guard replies, “Yes.”
“Were you standing in the road at the appropriate time waving your lantern?” asks the judge.
“Yes,” replies the crossing guard.
The judge rules and finds in favor of the railroad, no damages and they were not liable for the tragedy. Upon leaving the courtroom, a spectator hears the crossing guard say, “Whew, sure am glad they didn’t ask whether the lamp was lit.” Moral to the story, don’t forget to ask if the lamp was lit. The judge asked the crossing guard all kinds of questions, but he did not ask the obvious, “Was the lamp lit?”
As we go through life, we are given many opportunities to ‘wave our lanterns’. Opportunities at home, at church, at work, in the community, etc. As a Christian, I can carry my Bible, act morally, share with my F3 brothers, those at work and in my home. I can attend church and participate in all sorts of ministries through the it and outside of it. However, if I do all of these things without my lamp being consistently lit, I do them in vain.
 
The verse from I Corinthians says we should always abound in the work of the Lord. It does not say, when you are at work, abound; or when you are at a workout, abound; at church, abound. It says ALWAYS.
This is something I think about regularly. It is easy for me to be joyful with my F3 brothers, those at my church, and even those at work. It is also easy to discuss salvation and what it means to me.
However, I am not as consistent when it comes to my own home. We get on a good roll, but it always seems that busyness and life takes over, and the first thing that is affected is my joyfulness at home and good discussions on our faith. So, as I start each day, I ask God to grant me a day where I can be a light for him no matter where I am at or who I face, especially at home. I have to request this because I know I need his help.
Are you waving a lantern that is not lit today? Is your lamp lit in most places, but not in some? Where do you need to ask for help from God and your F3 brothers to help you keep your lamp lit consistently?
Always abound in the work of the Lord, and your work will not be in vain. Make sure you are not just waving your lantern. Make sure your lamp is consistently lit.

WARMUP

See above.

THE THANG

After the warmup YHC requested that the PAX perform 5 burpees. From that point to the end of the WO we performed 5 burpees at the beginning of each round of exercises and at the end, with the exception of a few.

We quickly moseyed over the the large parking lot where I requested that the PAX circle up and perform the following in cadence: Merkins, CDD’s, Alternating Lunges, and V-Ups.
We took another quick mosey another parking lot where we performed Wide Arm Merkins, Pike Presses, Low Slow Squats, and American Hammers.
We took another quick mosey another parking lot where we performed Diamond Merkins, Dips, Low Slow Jump Squats, and LBC’s.
We took another quick mosey another to the front of the stadium we performed Hand Release Merkins, CDD’s, Alternating Jump Lunges, & Big Boy SitUps.
Then we took a mosey over to the Stadium and a small wall where we performed: Irkins, Dips, Step-Ups, & Derkins.
Then we took a mosey back to the COT for some blast off merkins, squats, and big boy sit-ups while I discussed the NMM.

The burpees were the constant in everything and if I forgot them, the PAX reminded me we didn’t perform them. As we went through the workout and I had some time, which was limited, I spoke about the NMM while doing planks or Al Gore’s. The completion came at the end.

ANNOUNCEMENTS

Read Your Newsletter.

Hurricane Florence Relief Efforts-Watch Twitter.

Sept. 29-6-Yr. Birthday Convergence at The Fort-0600.

Oct. 13-Poverty Simulation-0900-1200/First Baptist Church Fort Mill.

CAH and G-Fit Workouts this weekend.

PRAYERS/PRAISES

Injured PAX.

Our Families.

 

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4

Tomahawk 2018.38

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So today I had the privilege to Q at Tomahawk.  After driving what seemed like a time i could have squeezed in a Lord of the Rings movie, I finally made it out to Doby’s Bridge Elementary.  I’ll make the backblast short and sweet.

There was a warmup that consisted of the usual suspects:  SSH, Windmills, Merkins, Peter Parkers…

The THANG consisted of three parts

Lunge walk with bell pass through.  Lunge steps not in cadence but on my “Step!” and sprint when I say “Go!”  This was broken up by burpees (everything was broken up by a few burpees), KB swings x20 and snatches x5 each arm.

Next was a DORA but one runs with your partners and your own bell to the end of the parking lot and back.  Exercises were 100 Merkins, 100 LBCs, 100 squats

Last (I think) was mobility.  Wide sumo squat and hold, left, right.  Then work it out with a low slow quat in cadence.   Superman hold to an overhead clap for shoulder mobility.  Then work it out with some plank work: merkins, shoulder taps, 1 arm holds, 6 inches, mountain climbers.

Finish it with a few minutes of mary.  Flutters with bell, protractor with bell, LBCs with bell.

BTW… that some nice new blacktop.

 

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