Tag: Tesh

G-Fit 2017.28

Leave a comment

Today I was endowed with the immensely gratifying responsibility of Q at the Paradise AO.  It was a lot of fun, and having some experience coaching soccer, I found it to be near my comfort zone.  I brought a bag with soccer balls, basketballs, and footballs.  All of which were put to good use.

Warmup:  SSH, Merkins, Windmills, Freddy Mercuries

Mosey down Berry St and back to the courts.

Next we split into two groups for a little relay race competition.  One team has a basketball and the other a football.  Run the width of the court then pass it back to a teammate to run.  Finish when all PAX are across the court.  I think we did this 6 times (each team got 3 times with each type of ball) because no one likes second place and there was always demand for a rematch.

Another set of exercise: 30sec hop on each foot, plank shoulder taps, cherry pickers, oblique crunches

Split to two groups for practicing layups and rebounding.

Lastly, we split into 4 teams for some 3 on 3 half court.  I got paired with Speedy and Roundhouse who both impressed me.  Speedy can launch a ball from well beyond the arc and Roundhouse was very strategic in finding lanes.

It was a blast and seemed pretty apparent everyone has a good time at this AO.  A couple kids even asked to make sure I was coming back which warms my heart like a matchstick.  There’s something here that may not blossom or bear fruit immediately, but with enough diligent investment, I’m sure it will have an exponential return on investment.  T-claps to Deacon and Chicken Hawk for the hard work and guys like Figaro and Optimus for spreading the word to an audience that may not get bombarded by EHs.  Hopefully I have done this service justice.

 

 

TClap |
3

Armory – More Chalk and Freedom Talk

Leave a comment

6 fine men for a Monday at Armory for some kettlebells.

Brought back the chalk from last week and after a warmup, headed to the chalk, but stopped in the runoff control ditch for a little misery with a hill + burpees.

Mall-walked (some need improvement in this area) to the chalk and found in various spaces: Skull Crushers+Flutter kicks, Overhead Presses, Around the Worlds, KB Swings, Curls, LBC’s and SSHops+Clean Presses.

Did a few rounds of OYO in each slot, then tightened a circle for the Tesh invented “Pass The Dutchie” exercise. Always a hit, especially when we get to pass along Tesh’s 40-pounder. Only Tesh and I actually knew the song. Surely you’ve heard it before:

Musical Youth Pass the Dutchie – YouTube

We mall-walked back to COT, but had a minute or two for some Mary.

We spent a few minutes with Smithers on his F-I-L, and prayers for him, for comfort for him and peace for the family. Change Order’s daughter goes to her first away camp soon, and we talked about how freedom has allowed us advantages in life, but also the freedom to act alike a butt-hole as well, and I’m speaking to myself. We can all use some improvement in that area.

Always a pleasure and great to see guys come out in the gloom on a Monday!

Assassin

 

 

 

TClap |
4

Jekyll’s Ladder

Leave a comment

20 Men descended upon the Colosseum for some pain yesterday. YHC was proud to have such a large group considering all of the great AOs and great Qs we had in the Fort. The Colosseum has become one of the toughest workouts in our region and the  Weinke did not disappoint.

Last year, Jekyll introduced the Pax to the light posts located behind GHES. Interestingly enough there is a great hill attached to those light posts. With a little bit of work by YHC, Jekyll graciously shared his Weinke from last year and it was up to me to execute.

The Thang

Mosey to parking lot avoiding a HUGE spider web along the way

COP

SSH x 30 (that should be the minimum for a COP)

IW x 15

Windmills x 10

CDD x 15

Plank

Mtn Climbers x 20

Plank

Moroccan Night Clubs

Mosey to the light posts

10 light posts to the top. Stop at each one and do the following:

10 Merkins – Round 1

10 Squats – Round 2

10 Bombjacks – Round 3

10 LBCs – Round 4

Time cut us short so we moseyed back doing LBCs along the way and finished at 6:03

Covered 3.9 miles and 100 of each exercises….Whew we were tired!

 

Moleskin

  • Read the newsletter
  • Upcoming 3rd F Convergence on 8/4 with our local school leaders
  • Continued prayer for marriages and our kids as we hit the halfway point of summer
  • Read a great article on Active Listening that has application at work and home. Check it out here https://www.farnamstreetblog.com/2017/07/active-listening/
  • Always a pleasure to lead this group. No question I am better because of the quality of Pax that we have in the Fort.
TClap |
1

A R O M Y backblast

Leave a comment

I misspelled Armory with chalk in the parking lot and led the group around the lot to hopefully get a little better.

Each letter of the word had pretty routine kettlebell tasks to perform, running with bell to find the next letter in the word “Armory.” (The Y was in hinterland.)

 

A good warm up and off to the spelling bee.

 

We spent a good amount of time on our freedom theme for the month and had some great mumblechatter  about accountability to ourselves and family.

Prayers for Bear Grylls brother, and for Smithers’ F-I-L, on his last days.

Always thankful for the opportunity to lead.

Assassin

TClap |
1

The Fort F3 Dads…week 2

Leave a comment

As my F3 Dads VQ, I had to solicit some help. This time, it was FishSticks himself and he brought his super-human 2.0, Sharkbait to make us all feel bad. We had 47 total post up at WEP for this week’s version of F3 Dads, The Fort style.

After a necessary disclaimer focusing on uneven ground, listening to your body and to please modify as the heat will sneak up on you, I dropped the bomb all the kids were waiting on…WE HAVE ICE POPS at the end. Boom, they’re all ours now.

Mosey to the center of the field for a warmup including:

SSH, Merkins, Squats, Mountain Climbers and more Squats.

FishSticks took the older kids and their dads off to do the following:

Lined up for some additional warm-ups: toy soldiers, inch worms, lunges, shuffle left, shuffle right. Break for water Dora 1-2-3. 100 Merkin, 200 squats, 300 sit-ups. One partner ran up the hill while the other performed the exercise. Break for water Back to the shady hill for abs lab. Flutters, American hammers, six inch plank hold, plank jacks, and super man. FNG 2.0 Rocky showed off his one armed merkin abilities. Back for some more water. Finish off with a Native American run around the field.

For the younger kids, we started with a bear crawl tunnel with dads in the plank followed by a over under drill with dads STILL IN THE PLANK.

We then took it to the hill without all the ant hills and as individual families, introduced a little Jacob’s Ladder. We went to 7 with Merkins at the top and Bomb Jacks at the bottom. So I could catch my breath and slow the head spin, we talked about why the dads find themselves doing this F3 thing and what we get out of it and why that’s important.

Then it got a little more interesting with 2.0 Carry races. The dads had to carry their kids from one cone to another (about 15yds) then bear crawl-carry them back. Those of us with multiple kids thoroughly enjoyed that last part.

Then the games were played: The wolf lunch time game for a very long time, sharks and minnows then the fence game.

We closed it out with COT and a great message from Bear Grylls and family about the importance of good decisions in life.

Great job 2.0’s and thanks to the dads for involving their kids in something that is so important to us.

As you were.

TClap |
0