Tag: Tesh

Choose Discipline and BRR

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It was a steamy morning at WEP, but that didn’t discourage Last Call during his VQ nor did it scare off any pax from supporting him.   A lively and energetic group of 23 pax posted to honor and encourage him.

Santini had EH’d FNG/Wazowski (aka Ernie Bhend) so a full fledged disclaimer was pronounced and the baton was handed to Last Call to launch.

The Thang

Last Call took the pax on a warm up lap of WEP, then circled the pax up in the grass near the parking lot (YES, the grass!  What a bold move for a VQ!)

COP

SSH x25

Moroccan night clubs x20

Mash up of Hillbilly Walker + Imperial Walker x20

Merkins x10

Peter Parkers x20

Slow squat x20

LBCs x20

Hand off to DD

Mosey to playground & partner up
Partner 1: Run lap
Partner 2: Continuous pull ups (keeping cumulative count with partner)
Flap jack
Rinse & repeat
Tip of the cap to Senator Tressel for his emphasis on need for more pull ups

Plank sequence including Makhtar N’Dyae ( requeted by Santini)

Mosey to the grassy area near the statues at the bottom of the hill & plank it up for commentary about Blue Ridge Relay.  (Yes, it is a shame that The Fort has no teams competing this year in BRR.  Thus, the next 30 mins of the workout became BRR-lite)

Run to top of hill almost to gazebo + 5 Burpees + run back down
Rinse + repeat for 5 total rounds

Mosey to pathway heading out the back of the parking lot & regroup with partner
Partner 1: Run down hill, up other side to trail intersection and back
Partner 2: Continuous merkins (continuing cumulative count with partner from earlier point)
Flap jack
Rinse + repeat

Plank sequence, squats, bombjacks

Mosey to bottom of hill at COT & regroup with partner
Partner 1: Run up hill to 4th light post and run back down
Partner 2: Continuous donkey kicks (keeping cumulative count with partner from earlier point)
Flap jack
Rinse & repeat

Mosey back to grass where Last Call started and circle up

Flutter x10

Hello dolly x10

Freddy Mercury x10

Rosalita x10

Penguin x10

Superman x3

Run to tent in middle of park

Run home AYG

COT

Naked man moleskin

Solid VQ effort by Last Call today — well done, brother!  Welcome to the club and find a way back into the center of the circle somewhere ASAP so you can hone the skills and expand the experience.

Welcome to FNG/Wazowski (yes, he’s an eye doc)!  You had the privilege (and pain) of enduring a tough workout on a particularly swampy morning — great job making it through to the finish today!  A little merlot splash proves just how far you can push when challenged by other like-minded men.  You’ve found a home here in The Fort for sure.  Look forward to seeing you back in the gloom soon!

T-claps to all the pax for the support of Last Call and Wazowski today.  Special recognition to Santini for EH of Wazowski and Sir Topham Hat for EH of Last Call two months ago.  Also kudos to Peabody, Longshanks and others sweeping the six.

Welcome back home to Ginsu!  Great to have you back in the gloom with your brothers.  Look forward to hearing more about the China experience and your expanded family.

Did I mention the weather was warm and humid today?

That was a tough outing today – great work by everyone pushing through!

In the absence of any BRR activities in The Fort this year, I felt compelled to bring that experience home.  It is an incredible event, and I am disappointed we won’t have any teams to represent The Fort this year.  I know Rooney is running with Dredd & OBT on a 6-man team — way to represent us, brother!  The hills and the pain and the sweat today were all reflective of the reality of what it is to run the BRR – but only the smallest taste of the joy of that event was gained today.  Please consider BRR in 2018 – you won’t regret it.

The message throughout today’s workout revolved around the monthly theme of Discipline.  When I saw Chicken Hawk’s message at the start of the month, I was immediately disturbed.  The word brings about uncomfortable feelings for me related to punishment, reprimands and admonishment from parents, teachers and bosses.  Discipline is something I experience as being imposed on me by someone else, which I never receive well.  I quietly thought maybe I would check out on the theme for August.

Then, on a business trip this week I made some poor choices around web surfing in the lonely isolation of a hotel room.  My re-entry back home included a volatile interaction with the M around my indulgence in a personal vice.  BOOM!  Discipline (or my lack of it) suddenly hit me between the eyes.  It became very real very quickly…clearly this is the right theme for me this month.

I have much to learn still around Discipline.  Santini mentioned during the workout and in a long conversation afterward that the root of the word Discipline relates to “learning.”  The learning I’ve gained in the past few days has come through dwelling on my word for 2017 — CHOOSE —  in the context of Discipline.  In this frame of mind, I am beginning to see Discipline as part of my pathway from where I am currently to the future I CHOOSE to pursue.  In this way, Discipline becomes part of the learning process of how I move toward the fuller, holier life I long for…because I CHOOSE to seek that future point, NOT because someone else is imposing anything on me.

Thanks to Bonsai for putting me on the calendar and for looping in Last Call for the VQ.  We missed you today.

Thanks to all who posted and endured today’s workout.  Your presence, effort, resilience, encouragement and support inspire me!

 

 

 

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Crawling at the Colosseum

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9 PAX arrived in some slightly cooler weather than the past few weeks and thankfully the rain held off for us and a good time was had by all,

The disclaimer was disclaimed and we began with a mosey around the car rider loop with some high knees, butt kickers and toy soldiers and then circled up to complete the warm up in cadence: 25SSH, 25 Moroccan Night Clubs, 10 Peter Parker, 10 Parker Peter, 10 Windmill, 10 Mountain Climbers.  We then mosey over to the front of the school for the fun to begin

 

The Thang:

Bear Crawl Ladders

-Starting on the curb across from the school we were to bear crawl across the road and do 10 Monkey Humpers once arriving at the other side, then we were to reverse bear crawl (backwards) back to the curb and do 1 Derkin. Then bear crawl back and do 9 Monkey Humpers with 2 Derkins etc.

-Once this was completed we mosey around to the back of the school until I could see the back dividing wall and realized it was too short so we took a tour of some construction equipment and returned to the front of the school

-3 sets of 10 count waterfall peoples chair followed by feet against the wall in plank-45 degree-90 degree each for a 10 count (30 seconds total)

-We then mosey to the front of the school near the flag poles and took turns running the car pool loop while the rest of the PAX performed an exercise: Nolan Ryans, Al Gores, Dips, Flutters, Toe Tap on Curb, Calf Raises, Dry Docks, Low Slow Squat, Merkins

-Mosey back to COT for some Mary (LBC, Hello Dolly, Rosalita) then circle up for announcements and prayer

 

Good time and I appreciate the opportunity to lead.

 

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The Colosseum 2017.31

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This was an impromptu Q that I had forgotten I committed to while Seacrest was in charge, but I love to Q, so being reminded the night before made me a little happy (in my pants).  When training I like to focus on “tactical” strength or “functional” strength.  This means that you may be able to use the strength and endurance you cultivate during one of my workouts.  Today I covered picking up a lifeless body.

Mosey to basketball lot for warmup (simply for space reasons):  SSH, hillbilly walkers, windmills

Mosey to the bottom of the entrance hill and partner up for the main event:
10x Superman Squats (aka, squat picking up your partner from sitting to standing)
20x Jump squats
30ish Lunge walk holds then sprint to top of hill
Rinse and Repeat

Mosey to wall by the flag for 4 minutes of holds
6 in & B2W (you and partner alternate when one fails)

Mosey to half wall around back for quick dora, 100 Merkins, 200 LBCs, 300 squats
Start at edge of lot then run to wall do one muscle up and run back.

Last,  4 minutes of hold
Protractor 10deg & Support position on wall (alternate on failure)

And that’s all she wrote.  This was  a lot of fun.  Prayers and announcements.  Prayers for the guys at VC Summer that were told to go home (which suddenly got a lot more personal).  Prayers for the #Give2Give campaign and the hope that we may reach more guys and improve the quality of life for the Sadclowns that know no better.

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Fate Dealt our Pain at Armory

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Warmup:  Jog with kettlebell to circle of power, then 3 exercises in cadence:  low slow squat jumps, morrocan nightclubs, low slow wide grip merkins.

The Thang:   Partner up.  Deck of cards present. Partners drew 2 cards with an exercise on each.  We multiplied the numbers on each card together and did reps for those two exercises.  Aces multiplied the reps by 2.  If a joker was drawn, partners had to do 100 burpees total.  TWISTER drew the Joker!!!

Breaks – 1st:   wall sits with kettelbell pass through legs while a person! did bear crawls to the end. 2nd:  Indian run with kettlebell in right hand, then another lap in left hand.  3rd:  catch me if you can with partners with LBC’s as the exchange exercise.

Announcements  – 8/4 convergence.  Bear Grylls seeking BRR team.

Prayers:  Bullwinkle family illness, Assassin travel, Murphy/Sheaffer sympathy, Patrick Caldwell Chemotherapy.  Good start to August.

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The Hive: Different Kind of Buzz

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Nacho Libre and I were thinking we were a duo but right at 0514 Asphalt and Tesh came in hot ready to go.

No FNGs and no rookies so away we went. Advertising days in advance did not draw the crowd but I’m good with that as it allows us to have better fellowship while a strong beat down.

mosey to COP and rapid fire excercises

  • SSHs
  • Imperial walkers
  • Sumo Squats
  • merkins
  • hillybilly walkers
  • traditional squats
  • Carolina dry docks

mosey to bells

 

Each exercise for 1 min

  1. L/R curls
  2. KB swing
  3. lunge passthru
  4. fkutters
  5. run lap

 

  1. concentration curls
  2. shoulder press
  3. goblet squat
  4. american hammers
  5. run lap

 

  1. tri-extentions
  2. upright rows
  3. right leg squat
  4. v-ups
  5. run lap

 

  1. skull crushers
  2. bent rows
  3. left leg squat
  4. hello dolly
  5. run lap

 

  1. figure eights
  2. time up

thanks Tesh for the Q

great pax and AO at The Hive!!

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BackBlast 7-25-17: That One Big Thing @ #Colosseum

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Humidity was at an all time high in the swamp they call the Colosseum on Tuesday morning. 22 men showed up ready for some action and they got what they came for.

Mosey to the parking lot.

WARMUP:

  • 30 Side Straddle Hops
  • 12 Windmills
  • 10 4-count Merkins
  • 10 4-count Mountain Climbers
  • 10 4-count Peter Parkers
  • 20 Moroccan Night Clubs

Mosey to the first light post (you know what’s coming next).

The Thang (Light Post Workout – $1 to Jekyll):

  • 10 LBCs/post
  • Mosey back to start
  • Plank for the six
  • 5 Burpees/post
  • 6 Inches for six at top
  • 20 LBCs in cadence
  • Mosey back to the bottom
  • Plank for the six
  • 10 Diamond Merkins/post
  • 6 Inches for the six
  • 20 4-count Flutter

Mosey back to COT

  • Captain Thors to 5×20

Announcements

  • New Thursday 3rd F led by ChickenHawk
  • Last QSchool next Tuesday the 1st led by Funhouse & Senator Tressel

Prayer Requests

  • Lutefisk’s Mom
  • Cornerstone’s Daughter
  • Ginsu’s Adoption

Maximus took us out in prayer.

Moleskin

For years, adoption has been something that I’ve thought of doing, but it seemed too big. I have a heart (as most people do) for the less fortunate, especially children, but didn’t think that we could handle bringing home another child to live with us. It was my one big thing that I new I was being called to do, but I couldn’t do it. It was too hard, too much, made me too uncomfortable. Fortunately for me, my M has a bigger heart and far more faith than I do and over a series of months, convinced me that this is what God was leading us to do and that we should trust the He would give us everything we need along the way. Also, fortunately for us, we had others around us (e.g. Maximus & his M) who been through it before and provided all the support and advice we could ever need.

That was my one, big thing. The thing that I knew that God was telling me to do, but I didn’t have the faith or courage to pursue it…until now. I’m still scared of what is around that corner, but I know that God will be with us every step of the way.

What is your one, big thing? That thing that has been tugging at your heart for weeks, months, years, or even decades? For us it was adoption, but for you it may be bigger, require more sacrifice, more faith, and more courage.

I encourage you to pray about it. Trust that God will take you through whatever He is calling you to do. Do that one big thing, whatever it is.

Ginsu

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4

The Fort – Choosing to Get Better

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This Q started out marvelously with Nomad welcoming Bubba Gump to his first workout.  Apparently this must have been his first in a while, because he wasn’t in the database to tag him in the PAX…  Nomad wrote up the workout and then emailed it to me because he is now on a retreat for church trying to corral high school boys.  Prayers for Nomad.

Here is what he wrote:

Another hot and sticky morning at The Fort. Many had the freedom to choose, and 18 PAX chose to post and get better

Q: Nomad

Still the Novice Q, YNC referenced the weinke often was checked multiple times. Mumblechatter of more stretching needed, attempts at messing up the count were heard. Pain was endured.

Warm-up: String of Pearls
Jog – 0.6mi around WEP
SSH x20
Windmill x15
Squats x 15

Moroccan Night Club x25
World War 1 Sit-ups – 15 OYO
Railroad Tracks – 2 lines of 9 x2 rounds

Fishstick’s Ladder up the hill by COT
UP – Exercise 1 x10, Exercise 2 x 5
Down – Recover jog
Bearcrawl/Merkin
Lunge/Squat
Backwards Crabwalk/LBC (10)
Bearcrawl/Carolina Dry Dock
Partner wheelbarrow Up once for each partner

Q: Tesh

Tesh took over, and jealous comments of shoulders and abs were spoken of Tesh. Pain was dispensed.

Wall shoulder dips
Mosey
Partner up
Oblique box jumps x25 each side
LBC x25
Shoulder tap x15 – balls, merkin, plank
Line up – lunge hold – jailbreak
Merkin typewriter x10
Al gore (tree hug)
Arm lifts
Calf lifts
Mosey
Partner
Oblique box jumps x25 each side
LBC x25
Crunches 4-points (both knees) x15
Shoulder tap x10- balls, merkin, plank

Prayers and Praises
Flat tire’s Mom
Nomad Gauntlet youth group with church
Red eye – New York mission field
Pusher – marriages

Mumblechatter
Bubba Gump returns from injury (actually was scheduled to Q)
Tesh’s shoulders and abs in a tanktop
Pusher talking USC attendance vs Clemson expectations

I enjoyed all the flack I got, keep up the chatter.  I hope everyone else enjoyed the typewriter merkins, oblique box jumps, and wall dips.  Cause I know I did.

T-claps to Nomad for under-promising and over-delivering!

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4

More pass the dutchie

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10 at Armory this morning got better.

The thang:

Warmup
Windmills
Imperial Walkers
Sumo Squats
Good Morning Stretch

Lap, then back for:

Merkins
Carolina-dry docks

Mosey over to the low wall with bells for some pain circuits.

Circuit 1 (Lap between exercises)
10 Dips with bell
10 Skull crushers
10 Lawnmower pulls each arm
Circuit 2 (Lap between exercises)
10 Curls each arm
20 K-Bell swings
10 Deadlifts
Circuit 3 (Lap between exercises)
10 Figure 8’s
10 Round the world
10 Shoulder Press

Partner Up

Partner 1 runs large loop with Bell
Partner 2 runs opposite direction, meets him and takes bell
(This was fun)

Repeat

Then back to circuits

Circuit 1 (No laps!)
10 Dips with bell
10 Skull crushers
10 Lawnmower pulls each arm
Circuit 2
10 Curls each arm
20 K-Bell swings
10 Deadlifts
Circuit 3
10 Figure 8’s
10 Round the world
10 Shoulder Press

We circled up for a round of pass the dutchie, Tesh’s invention and always the growls from handling his and Peabody’s bells.

Lunge with bell to parking lot, take a lap, lunge back to wall for a quick round of LBC’s  and Protractors.

Big ending with big ups to Sasquatch on the news of a boy due in January (and soon to be Uncle Wegmans.) Continued prayers for Smithers F-I-L.

Always a pleasure —- Assassin ——-

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The Coop 2017.29

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I was greeted this wonderful morning by over 20 gentlemen that all came to get stronger.  This is not an AO on my routine schedule, but I love it and sneak over here for the pull-up bars on occasion.  It’s the first time I’ve gotten to Q here so guess what?  We’re all going to be sick of the bars before we leave.

Warmup: SSH, Merkins, Freddys

Break up into groups of 3.  Groups of 3 will provide adequate rest between exercises.  This workout is to build strength, not endurance.  Just don’t check twitter while occupying the bench and we’re cool…

Upper body superset: (this is drop set, each exercise is a similar muscle group but an easier movement, so you do more reps)
4 pull-ups, 6 negatives, 8 assisted (one partner gives you a foothold)
Once done Al Gore till the 6 comes in, 10 jump squats, al-gore 30 seconds, 10 jump squats
Core superset:
8 knees to chest, 12 hanging tuck toe pointers, 16 bicycles
Al Gores and jump squats

Repeat the whole thing!

At some point I tried to be a good Q and have a discussion about the topic of the month, and then someone farted…

Stay in groups and head to the bottom of the hill for a 3man Dora.  100 merkins, 100 squats, 100 LBCs.  This is more or less a warmup for your legs, and cool down for your upper and core.ki

Stay in groups for a 3man relay race up the hill and back.  If you don’t almost lose control of some bodily function on this one, you have something left in the tank…  Back to COT.

Moleskin

At COT I gave an explanation of why I train, but to sum it up: I like having solutions to problems.  Some solutions come as physical abilities.  Read the newsletter.

 

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5

Coliseum Shift Change

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18 Gladiators showed up to the #sweathole known as The Colloseum.  It had been rumored there would be changing of the guard.  Most folks were in the dark on who the new Q would be until we started.  Seacrest had the Q and in fairness, I should have let him have it, but chomping at the bit, I was ready to hit it hard and so were 17 of the toughest.

The  Thang:

  • Pearls on a String: mosey following the Q to random parts unknown.  Exercises spread across 3 pearls were SSH, IW, Merkins, Squats, and a decending amount of OYO Burpees
  • Triple Nickel: At the bottom of the hill: 5 squats, Top of the Hill: 5 squats.  Run circuit 5 times.
  • Fishsticks espezial: An awful exercise within an equally awful exercise.  Here we counted to 10 cadence on Ex1 and then to 5 on Ex2.  Rinse/repeat until the distance is covered.  #AskFishsticks  Favorite Choice here, men
    • Bearcrawl/Merkin.  After every ten bearcrawl movements, 5 merkins
    • Lunge/Squat: See Above
    • Backward Bearcrawl/CDD: See Above
    • Crabwalk/LBC: 10 LBCs here.
  • 6MOM: Flutter, Freddie, Rosy, Dolly, H2H, Superman
  • 10 burpee OYO

Naked Man Moleskin-

YHC kept pace with some rabbits today.  First time in a while not being mid PAX.  I credit #Q-drenaline.  DH, Seacrest, Tesh, and Nomad I think won the Royalty Race #King.  I comment on Tesh’s 6 pack , Guns and V-Shape everytime I see him.  Its uncomfortable.   Cornerstone lights my fire at every workout I attend with him.  His #wasnow story is darn good and his humilty is grounding. #FightEmmaFight.

Taking over this Ark of Roman fortitude and strength has me invigorated.  I looking forward to this being my regular Tuesday post and keeping the tradition going of tough #smokefests.  Going to keep the Qlist fluid with an array of leaders.  Make sure you have attended Q school and are fluent in dishing out pain.  A reminder that PAX will follow the Q until they have reason not to.  Unsafe doesnt fortify toughness.  Q’s for Colloseum (and all AOs) need to be prepared to engage #kings and #rabbits as well as mid Pax and #6fortheday Pax.  Using 10 counts, plankoramas or having #kings and #rabbits do extra reps at end are good techniques then move forward to the next as a group.  #shieldlock No man left behind.

Read your newsletter.  CAH Friday, Some sort of Mastodon absurdity and F3 Dads all happening.  Prayers for Emma for her next Chemo treatment, Last Call’s Coworker that was killed in an apartment fire and her family, and Nomad’s leadership and relationships with the youth of the church retreat/camp.

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