Tag: Tesh

Lead, follow or move that Kettle Bell out of the way

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A beautiful morning gloom dawned on The Armory where the Pax came to pick up heavy things and put them back down again. Cars kept coming and the numbers kept growing as YHC barked out the 2 minute warning. Just as the fun was about to commence, what do our eyes spy, but an FNG! And he basically EH’ed himself after a buddy from the ATL told him about F3. Impresssive indeed. Thus, a full disclaimer (well as close as YHC could get) was offered. And away we go-mosey around the parking lot with some Butt Kickers, High Knees and Soccer Hips thrown in.

COP: (all IC): Windmills * 10, SSH*15, IW*15, MNC*20, Merkins *10, Plank-O-Rama

The Thang:

Mosey with KB to the seat wall in front of the church.

  • 20 Upright Rows & 20 Skull Crushers. Then Take a lap around the lot- Rinse & Repeat 3 times
  • 20 Figure 8’s & 20 Around The Worlds. Then Take a lap around the lot- Rinse & Repeat 2 times
  • 20 KB Swings & 20 Goblet Squats. Then Take a lap around the lot- Rinse & Repeat 2 times

Partner Up (size does NOT matter) for some modified DORA:

  • 100 step ups- P1 starts exercise while Partner 2 bear crawls to top of church stairs and runs back, flapjack
  • 100 dips- P1 starts exercise while Partner 2 bear crawls to top of church stairs and runs back, flapjack
  • Never got to 200 LBCs with this large group.
  • Had to leave time for the TESH favorite- PASS THE DUTCHIE, 1 round to the right, 1 to the left.  Note to self-if you are in the circle with Tesh, switch circles. That 40 lb KB will make you want to cry.

Mosey to COT. Prayers for marriages, our leaders and our community. BE THE LEADER YOU WERE CALLED TO BE. Event if that means you have to get out of your comfort zone. F3 can be a High Challenge proposition but will bring High Rewards.

Thanks Assassin for the opportunity. Great effort by all this morning and great “picking up” of the six. It was a pleasure.

Short Sale out.

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22 PAX braved the Clydesdale pace, some went their own way rather than face the excruciating hills of the Pineapple Loop, some, faced their fear.

The thang:

I run along the avenue
I never thought I’d meet a PAX as slow as you
Meet a PAX like you

With messy hair and sleepy eyes
The least you could do is keep up with the 6
Keep up with the 6

And I ran
I ran so far away
I just ran
I ran from 515 to 600ish
I couldn’t get away

A street lamp above your head
A beam of light comes shining down on you
Shining down on you

The street lamp is moving nearer still
A hole in the sidewalk comes in view
Hole comes in view

And I ran
I ran so far away
I just ran
I ran from 515 to 600ish
I couldn’t get away

 

Looks like we made it,

Barry Manilow

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UvsU at The Hive

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Three Hive regulars showed up for a Friday morning beat down in the gloom.  The workout promised to be the ultimate UvsU test.  Just you and the bell…

The Warmup:

Mosey around the parking lot for the usual morning jog (silent J).

Circle Up:

Seal Jacks x 20

WM x 10

Merkins x 10

Plank Jacks x 10

The Thang:

YHC had 6 cones set up with 2 exercises per cone.  2 sets per exercise.  The first round is to failure and the second is 1 more than the previous round to failure.

Cone #1:

American Hammers

Leg Raises

Lunge walk to next station

Cone #2

Dead Lifts

Swings

Reverse Lunge walk to next station

Cone #3

Merkins (each side until failure)

Lunge walk to next station

Cone #4

Curls (both arms)

Tricep Ext.

Reverse lunge walk to next station

Cone #5

Chest Press

Skull Crushers

Times up.

COT:

Read your newsletter.

Prayers for employment, family challenges and those impacted by natural disaster and there recovery.

Moleskin:

This proved to be a pretty difficult workout.  YHC was a little unsure of how this would go and some tweaks will be made before the next one.

The concept was that no matter how hard you push, your second effort should never exceed your best effort.  In this case, your first push to failure should always exceed your second.

You never know who is watching you, in F3 and beyond.  Always be leading…

I think I re-aggravated my F3 tramp stamp today.  We really should put some money into re-paving The Hive parking lot.  And add Airborne’s “F3 Tramp Stamp” to the lexicon.

Peace,

Seacrest

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Bullpen

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Perfect morning in the Gloom.  Dog Pound was scheduled but YHC didnt do a good job reaching out- although he’s been a little MIA from The Colosseum.  APB for DP.  ‘mon back.  Total of 11 men were properly disclaimed and off we went.

1/2 mile warm up and head to blacktop.

kinetic warm up- 50 yard warm up run in between pain: SSH, Merkin, Squat, Seal Jack, Mountain Climber

The Thang:

Column post- a dozen I think.

  • lunge walk in between and 3 merkins at each Column
  • Bobby Hurly in between and 5 Carolina Dry Docks at each column.  #sneakygood

Mosey to small parking lot by football field.  Sidebar- I doublechecked and gates are locked.  Lots of pain available behind the gate.  need to get a hold of @Rooney to see what we can do.

4 corners with a point in the middle.  Pax divided into 4 groups.  Do exercise, do burpees in middle out to next corner.  Rinse repeat circuit 3x

  • Corner 1: LBC= 20
  • Corner 2: Dying Cockroach= 20
  • Corner 3: Freddie Mercury=20
  • Corner 4: American Hammer=20
  • Middle: Burpee= 5

Sprints- 50 yard dash x8

  • First several: 70%-80%
  • Next group 50%
  • Final 4: Max Effort

COT

Naked Man Moleskin:

Great effort today.  Discussed leadership in form of Volunteering.  Also discussed Max effort.  Digging deep, finding your grit and giving max effort.

Prayers for Bob the Builder and his M as they weather a tough time, Peabody for the right words as he has to deliver bad news at work today.  Continued prayers for Hurricane recovery.  Also one that I forgot at COT- a family friend undergoing a masectomy today.  Bob the Builder with a great takeout.

 

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“Make him curl up in the fetal position”

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Twitter is a great way to nudge PAX to post, or in my view call out PAX who haven’t posted to the Armory in ages. The second best thing about Twitter is that other PAX reply with announcements that an FNG is posting and they want to Q to punish them FNG….even though he was headlocked as he was serving on a church mission trip. Prior to knowing an FNG was posting, YHC already created a wicked weinke. After a somewhat lackadaisical disclaimer…

COP consisted of: windmills, IM, Hillbillies, SSH (lots of them), squats, and a quick mossy around the church parking lot. PAX grabbed their KB and mossy over to the edge of the parking lot for some sidewalk chalk instructions.

Partner up and split the groups into 2. Half the group follows the LT parking stall sidewalk instructions while the other half follows the RT parking stall sidewalk instructions.

LT parking stall consisted of Partner 1 runs backwards to the other end of the parking lot and runs back while Partner 2 does the exercise. Swap with partner, then rinse and repeat with the next exercise. Exercises consist of: KB swings, upright rows, skull crushers, chest presses, merkins, flutters.

RT parking stall consisted of Partner 1 runs  to the other end of the parking lot  and back while Partner 2 does the exercise. Swap with partner, then rinse and repeat with the next exercise. Exercises consist of: Curls, shoulder presses, squats, LBCs, bent over rows, good mornings, burpees.

Once each group completed their side, flapjack.

Mossy to church benches for OYO of 20 or so reps of the following:

Overhead lat swings, Dips, Derkins, Irkins, Squat Sits. Then round of Mary consisting of American Hammers, Hello Dolly, Big Boy, and LBC with toe taps.

Mossy to COT

Thanks to the PAX for coming out and for the mumble chatter. Great morning for a KB workout.

Asked Crawdaddy to provide a quick hihglight of their mission trip that diverted them from Columbia (the Country) to FL in the wake of Irma. Great message of leadership. Prayers to Change Orders mother, Hot Pockets (FNG) on seeking a new job, and all other spoken and unspoken prayers.

Read your newsletter and sign up for the 5yr invergence!!

Trucker out

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And, yes, we ran

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The Thing:

We had 4 or 5 in prep for Ragnar head out on the trails. Most everyone else headed to Wally  World. Flat Tire reminded the Pax to pickup relief supplies while at Walmart for the team headed to Florida. Our prayers are with them and the people they will touch while helping out in the disaster area.

COT:

We finished up with a ball of man.

Prayers and Praises – All kinds of praises and prayers today. Family, marriage, health, Irma, the F3 Columbia mission team diverted to Florida, kids in school, etc…

It was a pleasure running with these guys!

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The Hive 2017.36

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It was a pleasant morning with a familiar faces.  Being somewhat of an introvert, it warms my heart and comforts my thoughts to see familiar faces.  New people scare me (AKA stranger danger).  Anyway…

Warmup
SSH,  Hillbilly Walkers x50 (never really took this one all the way to falure, but you really feel it in your hips)

Thang
Ab exercise, shoulder exercise, ab exercise, should exercise, ab… er, you get it.
First ab movement: While on 6 place partners bell by one side, place your bell on the other.  Do a big boy situp and pick your bell up and lift it over your partners bell, big boy situp and put it back. x10 (like a harder Capt Thor)
Shoulder: Handstand Pushups x10
Abs: Same movement with partners bell on opposite side
Shoulder: B2W shoulder taps x10
Abs: Russian Twist x20
Shoulders: B2W (4×10 count)
Abs: Freddy Mercs w/ bell x20
Shoulders: B2W (3×10 count)

Next round
A “sally” workout: UP – bell overhead, DOWN – bell held out straight
(This one burns so bad… if you can do the whole thing, get a bigger bell)

Final round
Snatch x10 each arm, Squats x10, Repeat
Military Press x10 each arm, Flutters x30

And that’s the game.  Prayers for the guys going to Colombia (but they found a new call).

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Welcome to Alacatraz!

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It has been a long time since YHC posted at Alcatraz and much less led a WO there. The AO is fabulous and thanks Senator for the invite. It is great seeing different faces going to different AOs and appreciate the opportunity to Q.

Warm Up

Mosey around the field with some dynamic stretching.  Circle up in the parking lot to avoid the wet grass. I know, we are soft!

SSH, Smurf Jack, Tuck Jumps, Monkey Humpers, and Bomb Jacks x 10 IC each, no rest in between

Squats x 20 IC

SSH, Smurf Jack, Tuck Jumps, Monkey Humpers, and Bomb Jacks x 10 IC each, no rest in between

Windmills x 20 IC

SSH, Smurf Jack, Tuck Jumps, Monkey Humpers, and Bomb Jacks x 10 each, no rest in between

Mosey around the hill for the main course stopping to grab some music along the way. This was a lot like the workout on Friday, so I knew we were in for it.

AMRAP 3 rounds of 9 minutes with 90 seconds rest in between.  Nirvana channel on Amazon was played….great songs once again. Channel does not dissappoint!

Round #1 – 10 Burpees at the bottom, bear crawl to the telephone pole, run up to the yellow sign 10 squats, 10 tuck jumps at the top

Round # 2 – 15 dips at the top, 15 CDDs at the middle, 15 bomb jacks at the bottom, crab walk to the pole

Round # 3 – 15 Merkins and the bottom, run backwards up, 15 jumping lunges at the middle, 15 tuck jumps at the top.

Mosey back to the parking lot for 90 seconds of boats and canoes.

COT – Prayers to those affected by the hurricane, families, addiction, and unspoken.

CAH work day on 9/30 at 10:30AM until complete.  Lunch will be provided
2nd at Dunkin
Invergence the 29th, Convergence the 30th

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Colombia Mission Trip Sendoff @ The Ranch 9-7-17

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On a cool morning in early September, the men of The Fort gathered together to support the group of 12 men that answered the call to serve those in need in Colombia.

Mosey to the soccer field

The Warm-up (VQ led by Skinny Jeans)

  • 20 4-count side straddle hops 
  • 15 4-count windmills
  • 10 4-count Merkens
  • 15 4-count mountain climbers
  • 20 low slow squats
  • 8 burpees OYO

Mosey to the football field

The Thang

Markers set up every 25 yards on the football field from endzone to endzone. PAX will start from one endzone and run from marker to marker and do the following exercises (below) at each. They will then run on the track back to the starting point.

  • 10 merkins, 2 burpees
  • back to start – LBCs for six
  • 10 Carolina DD, 2 burpees
  • back to start – flutter for six
  • 10 squats, 2 burpees
  • back to start – American Hammer for six
  • 10 bomb jacks, 2 burpees
  • back to start – freddy mercury for six
  • 10 dips, 2 burpees
  • back to start – heels to heaven for six
  • 10 lunges (5 per leg), 2 burpees
  • back to start -diamond LBCs for six
  • 2 burpees per marker

Mosey to COT

Today we focused on the 12 men that are leaving tomorrow to serve in Colombia. We had the privilege of hearing the reasons why each of them have been called to serve during todays workout and then pray over them at the close. We are all lucky to have these men as our brothers and will continue to pray for them as they make their way abroad.

As mentioned in COT, each of us were blessed with passion for certain causes and influence to impact them. Find your passion and your calling and answer that call, whatever it may be.

Ginsu

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This Just In: Injured PAX deliver Epic Beatdown (at The Fort)

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It’s exciting!  Something about Qing The Fort is just exciting. It was YHC’s (Zima) first post almost 4 years ago. It was my first VQ warmup (w/ CSPAN and Audit..no pressure). And it’s the perfect location to bring guys from all sides of town together..to sweat…to sharpen…to get better.

Disclaimer: Sasquatch has been on the IR with an achilles injury. Zima has been on the IR with a rotator cuff injury. Chances are you might not get your money’s worth. If you wanted to get a good beatdown go to Alcatraz. If you wanted to play soccer go to the Deep.

However, Sasquatch and YHC don’t let something like this get in the way. We embrace it and work around it. We conspired to deliver a beatdown that ensured afternoon naps.

THANG

Sasquatch on Q

Mosey to Anchorman’s Cones (Thanks Anchorman)

Dynamic Warmup (from one side of cones to the other)

  • Knees to chest
  • Heel to Waist
  • Heels to Butt
  • Inch-worm
  • Side Shuffle (fwd and back)
  • Low side shuffle (fwd and back)

Circle Up for COP

  • SSH IC X15
  • Moroccan Night Club in static lunge IC X10 (each leg)
  • Plank Series
    • Peter Parkers IC X10
    • Upward Dog/Downward Dog
    • Parker Peters IC X10
    • Upward Dog/Downward Dog
    • Mtn Climbers IC X10
    • Upward Dog/Downward Dog
    • Ski Jumps IC X10
    • Upward Dog/Downward Dog
    • Plank, Left High, Right High

Mosey to Playground

  • Sasquatch THANG (Groups of 3) – Rotate when Position 1 completes – 4 Rounds
    • Position 1 – Toes to Bar (or knees to chest) X8
    • Position 2 – Freddy Mercury’s
    • Position 3 – Merkins

Zima on Q

Mosey to the base of the cones for some Dora 3-2-1 (Reverse Dora). Partner Up! One partner runs (50 yds out and back) while the other completes the exercise.

  • 300 Flutters (2-Count)
  • 200 Mtn Climbers (2-Count)
  • 100 Bombjacks (say what?)

Mosey to statue hill for Quadzilla (see: Quadraphilia in the #lexicon). YHC sets timer for 4 (actually 5) minutes and PAX run uphill backwards and downhill forwards until time called. It’s a quad killer.

Mosey back to the cones for…

Suicides; however you need to do the following exercise at the beginning and then every time you reach the “baseline”.

  • Series 1 – 5 Flying Squirrels
  • Series 2 – 5 Tuck Jumps
  • Series 3 – 10 Monkey Humpers

With just a few minutes left we finished with SSH IC X25 and then American Hammers IC X20 or 25 (Can’t remember). Clean up the cones and mosey to the parking lot for COT.

Moleskin

It’s frustrating having an injury. We should do well to lift up the many PAX dealing with injuries, because it can drive a #HIM crazy.  Fortunately for Sasquatch and YHC, we can modify and work around what ails us. For others it might not be as easy or the injury may be too severe. All this to say if you know a PAX in this predicament, shoot them an uplifting text, give them a call or meet them for lunch.

Tclaps to all the PAX who put in the work this AM. There was a lot of meat in today’s workout and we tried to keep things moving at all times (see: move with a purpose). It seemed we needed to push a little harder this AM to let the other (Paid) workout folks (about 20 of them) at WEP know this wasn’t your ordinary workout. These were guys getting after it and leaving it all out on the field. That and it’s always fun to chase Longshanks. One day man…one day.  Here are the rest of my notes.

  • Thanks to Anchorman for the cones
  • It’s amazing that Crabcakes can pull an Elvis without anyone knowing #promove
  • Tclaps to Spiderman for running 8 miles and then joining the workout
  • It’s always fun to workout with Longshanks and Dark Helmet. Uncomfortable, but fun!
  • Wegmans really needs to share his shaving technique with his brother (Sasquatch), nah we probably wouldn’t recognize him then.
  • Great to see so many familiar faces and some new ones. I need to get over here more often.
  • Quadzilla is still a favorite of mine and the PAX still hate it. Yay!
  • Thanks for putting up with us and allowing us to lead

Prayers and Praises

  • Lots of prayers for injured PAX
  • Prayers for families experiencing strife
  • Praise and prayers for several 2.0s on the way
  • Prayers and for teachers
  • Praise and Prayers for 2.0s and families back to school

Announcements

  • Lot of marketing for Qs next week
  • Nun Run – get it on the calendar (see newsletter) and run with SPEED FOR NEED
  • Read your newsletter

Always an Honor!

Zima & Sasquatch

 

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