Tag: Tinsel

The Peacemaker

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WARMUP:

Very quick demo of what was coming. 12 exercises pulled from the intro dance to Peacemaker.
The board:

Oh, and everyone grab a 4.5lb paver for each hand. They’re brand new so the gloves are to keep your skin from being sliced open.

THE THANG:

HIIT workouts with all 12 exercises. Everyone, just use the beat!
1. Squat lat pull w/alt leg raise
2. Dumbell scarecrow
3. Lat pulls w/alt high knees
4. Al Gore tricep extensions. Arms out, elbows turned UP
5. Apollo Ono with shrug/lat pull/whatever felt right
6. Overhead press (with optional pelvic thrust)
7. Lunges with full arm motion
8. Side arm lat raises
9. Hillbilly walker
10. Scarecrow again
11. Slow, full arm circles with one arm, holding the other out. Guitar hero style
12. overhead press to tricep extesion and back

We did the above for:
1. 90 seconds on, 20 seconds rest
2. Take a break with a long lap around the parking lot
3. 30 seconds on, 12 seconds rest
4. Two of each, straight down the line, try not to mess up or burpees
5. Everyone did fine, so 10 burpees as a reward
6. Two each one more time, because the ruckers needed to know what they were missing

Spotify playlist:
https://open.spotify.com/playlist/6k0Pd1cAC3pmdvO7NstFkq?si=75f40460c85245c

Video of our last two minutes is here (as caught by the TeslaCam):
https://drive.google.com/file/d/1-Im8n1SVEW-_TXBNIcm-EoHATl797135/view?usp=sharing
https://drive.google.com/file/d/1-CcQb4RhCVMlU7UEx7gyL1tt1dlIvrO6/view?usp=sharing

ANNOUNCEMENTS

https://photos.app.goo.gl/SByJGmeayUfkfNab7
Funhouse talking about what AKA is all about
Tinsel talks about the Manion WOD at Chupacabra on 4/29
YHC letting everyone know that we can soon start posting BBs in Slack, and to update your names or you won’t get tagged

COT:

Talked about F3 being open to all men. While YHC is reasonably certain that most of the men there was some flavor of christian, I asked men to bow their heads for a moment of murmuring silence. When complete I also said I don’t want to ignore things that are difficult in each others lives. grab the man next to you if you need to talk about something. This is CoT, and we trust.

NMM:

I’d been thinking about this workout for weeks, basically the first time I saw the intro credits for Peacemaker, I knew I had to bring this to an AO near me. And it just so happened that I had the Swamp on AKA, so I watched that credit sequence over and over until I had a solid, awful, dumb, stupid workout ready to share with whatever AKA groupies were brave enough to drive out to Rivergate.
I knew it was going to make guys feel dumb, stupid, perhaps even embarrassed, but the smiles went on for miles, and the shoulders have been successfully melted. Mublechatter was epic, everyone had a great time, and I couldn’t be more thrilled to have brought a fun, shoulder smoking Friday morning to The Fort. Thanks for putting me on the calendar, Slapshot!
Peacemaker intro:

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Light pole Tour of Pain

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WARMUP: maybe one SSH
THE THANG:
Ran around the outside of CRHS campus. Every light pole directly on your path stop and do exercises with KB. First 10 poles do 5 reps of first set. Next 10, 10 reps of 2nd. Next 10, 15 of 3rd set.

5
Uhauls
Haybailers
Dips

10
Swings
Curls
OH

15
Squats
Tricep extensions
Calf raises

By the time we go to the front of the school and started the 3rd set BC ran back and pushed the 6 up to all finish for COT.

MARY:
ANNOUNCEMENTS:
COT:

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Smoking sandbags at Chupacabra

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We did a modified Manion type of workout:

15 squats with ruck and sandbag on

15 ruck curls

run one lap (1/4 mile)

partner up and toss sandbag for 100 yards

15 ruck curls

ruck one lap

partner up and toss sandbag for 100 yards

15 ruck curls

run one lap

partner up and toss sandbag for 100 yards

15 ruck curls

ruck one lap

partner up and toss sandbag for 100 yards

15 ruck curls

one of the sandbags couldn’t take it any longer and started smoking after the first 100 yards, filler bag was destroyed!

Crab cakes was voluntold upon arrival to lead us on a great 10 minute broga session and as the HIM he is he accepted with a big smile!!

It was a great combination of  ruck, run, broga plus all the mumblechatter.

Cicada and Badlands are morphing into ruckers.

Great to see Dinghy back in the gloom, we also had a visit from Snooze who drove 45 minutes to join us that morning.

Tinsel OUT

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(Pre) Adopt a Highway Beatdown

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16 PAX for The Fort and 6 PAX for Milllkshake on a lovely spring morning

Battlebot started off with disclaimer and straight into warmups in the amphitheater parking lot… first warmup exercise he called was Goofballs, and with that the milllkshake crowd had seen enough and split.

(IC) – Goofballs, Cherry Pickers, Overhead Claps, MNC,  Merkins

We then began a mosey on trail towards Harris Street Park with a pain stations along the way

Station 1: 10 reps – Monkey Humpers, Imperial Walkers, American Hammers

Station 2: 10 reps –  CDD, Peter Parkers, Lunges

 

At Harris Street Park:

use full length of basketball court – Bear crawl to one side, crab walk back

use full length of basketball court – high knees there, duck walk back

10 reps each exercise-

use benches – Bulgarian Split Squat, Incline Merkins, Step Ups, Derkins, Dips

use swingset – pullups

Burpees

Run halfway back up trail towards WEP until you get to the beer bottle, turn around and hit the full circuit again

 

BattleBot handed Q to YHC at about 0658 and we began our mosey back towards WEP – about 3/4 of the way back we stopped for 25 LBCs (IC)

Continued to WEP playground where we partnered up for a DORA – Partner 1 exercises while partner 2 runs from playground to the statue on the hill.

Exercises:

50 reverse pushups on swings (short on swings so a couple groups got to do 50 pullups)

100 hand release merkins

150 squats

 

We finished up the last 7-8 minutes with a HIIT 45Sec ON 15Sec OFF doing the following exercises:

Burpees, Freddy Mercuries, High Knee Taps,  SSH,  In&Outs, Side to Side Squats, Shoulder Taps

 

Congregated back at the parking lot with about 30 seconds to spare and Al Gored to finish at 0730.

 

Got through announcements and started Prayers/Praises before I realized I forgot Name-a-Rama.  Another reminder that I am surely not a professional.

Thanks for the opportunity Grinder

 

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Convergence: Love & a passing of the flag

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Station 1 (Santini): Traditional Pain Platoon

Just your basic beat the hell out of your legs exercises of lunges, squats, and burpees intermixed with meditation and box breathing exercises. Sprint to the top of the hill, recover, and do more exercises including Moroccan night clubs and Carolina dry docks.

NMM: Anxiety and gratitude are not able to occupy the same space.

Station 2 (Shady / Maximus)

Warmup (Shady) – 21 SSH, 5 burpees, 18 SSH, 5 burpees, 12 SSH, someone whined about burpees so we did 10 diamonds merkins…then did 5 burpees
Group 1
  • partnered up and Dora style started out with 100 pull-ups.  Partner 1 on the pull-up bar, partner 2 did a lap around the playgroud
  • Stayed on playground, stayed with partner, Partner 1 AMRAP merkins while partner 2 ran the length of the playground and back to AMRAP merkins
  • Stayed on the AMRAP theme with flutters, then back to merkins, then back to flutters…then (I think) time was called

Group 2

  • Partnered up and Dora style, but this time 50 pull-ups with the run around the playground (Q modification given time and we aren’t cyborgs)
  • AMRAPs were just 1 round of merkins and flutters (again, I think…may need a lifeline here from Max)
  • We made our way to the hill with the statue where Maximus laid down the NUR up the hill and at the top 10 bomb jacks and ran to the bottom where we did 20 American hammers..we did this twice
  • W/ time to spare we ran to the top for 10 diamond merkins and ran to the bottom for 10 V-ups
  • In buzzer beater fashion, we ran to the top again for 10 ranger merkins and ran to the bottom for a partner 1 lay on the ground and grab partner 2s ankles where partner 2 would throw partner 1s feet down 10 times as you straight leg lifted them to his face

Group 3

  • Dora style 50 pull-ups with the run around the playground
  • We made our way to the hill with the statue where Maximus laid down the NUR up the hill and at the top 10 bomb jacks and ran to the bottom where we did 20 american hammers..we did this twice
  • Running low on time ran to the top for 10 diamond merkins and ran to the bottom for the ankle grabbing / feet throwing core exercise 10 times
NMM: After each of the groups had done their pull-ups, Maximus and Shady shared their thoughts and experiences on LOVE.
  • Shady – areas of focus were loving your brother and being your brothers keeper.  Sending a text or reaching out to someone to just say “hey, thinking of you” could change their day.  Realizing that the ones you love are watching you, emulating you, picking up on good and bad habits.  Realizing we don’t know it all, especially to the ones we love, is a sign of humility and a factor of growth and development.  For those of us with children, we have never been parents before so we honestly have no idea what we’re doing.  Love starts with servant leadership and personally for YHC, this usually progresses when the mouth is shut and ears are open.
  • Maximus – For my discussion on love, it begins with being intentional as love is a decision. We must make the decision to be intentional with our actions. Whether it be in our faith, marriage, parenting of our kids, with friends and yes, even with work relationships, we must be intentional. Think about how easy it is to get distracted, whether at dinner with your wife or even on a Zoom call for work. We often allow our minds to wander or even start doing something else while the other person is talking, looking for our engagement. Stop. Be the person who is present in the moment. Put the shoe on the other foot. Love that person as your relationship to them allows.

Station 3 (Pusher & Cakeboss): Love Edition

COP
  • SSHs
  • Windmills
  • Squats
  • Mtn Climbers
  • Merkins
  • IWs
Cake Boss spells love “B-U-R-P-E-E”
The Thang
  • Jacobs Ladder with Derkins and Monkey Humpers
  • Plank/Dip sequence
  • Bear crawl to top with burpees
NMM:
  • Cord of 3 strands cannot be broken. Having God in your marriage is the 3rd string. Adding communication to the marriage strengthens it. – CB
  • Gifts vs Gaps. Focus on the gifts that your wife or significant other bring vs what she is missing. Seeing her this way builds love. – Pusher
  • Much love was on display with all of the mumblechatter and fellowship. The relationships formed through F3 has increased our love internally and is reflected outward to our Ms, 2.0s, PAX and community… #morethanaworkout

Shovel Flag hand off for two leadership positions in the Fort:

Shady handed off the Nantan role to Double D
Esso handed off the Weasel Shaker role to YHC

Awesome work by the PAX today. Hard to put into words how much improved my disposition on life is since moving back to Fort Mill because of F3. Grateful for an opportunity to serve the PAX of The Fort.

NMM: Double D was the site-Q at Block Party when I started posting. If it wasn’t for his steady presence with a commitment to the integrating 2nd F and 3rd F elements into each workout, I doubt I’d have kept posting. Double D is a genuine human, I’m a better dude for knowing him, and I’m excited for his leadership.

—
Band Camp dismissed

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3 Stations on Repeat

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Ring of Fire welcomed 10 PAX with one having to modify due to injury.
It’s Groundhog Day for anyone attending to those matters so rather than just going through the motions, be focused and intentional with your actions, starting with today’s workout.

Head over to the band parking lot for a few warmup exercises.
Run to the 50, 2 burpees, run to the other end, 2 burpees
Nur to the 50, 2 burpees, nur back to the start, 2 burpees

Explanation of our 3 stations to be executed with a partner

Station 1 at the band lot
10 Jump Squats and 20 Calf Raises

Run to station 2 at the pull up bars
10 Pull Ups and 20 Diamond Merkins

Run to station 3 at the elementary school parking lot at the bottom of the hill
10 X’s & O’s and 20 American Hammers

When you finish with station 3, nur up the hill back to station 2, to complete station 2 then run back to station 1. Repeat until time expires.

Hey Kaiser, we missed you.
SYITG
Maximus

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Shoulders and Sandbags at Currahee

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It’s February 1st, it’s cold(ish), GTE season is about to kick off and we’re at Currahee. I asked the PAX to bring a few sandbags so we had kettle bells and bags ranging from 20lbs – 80lbs which was perfect to welcome Badlands to his virgin ruck workout.

Disclaimer & ground your rucks

Jog around the parking lot
Grab your rucks and shuffle around the parking lot
Grab all the coupons and ruck around the parking lot

Good morning. I love you. Now do 20 Man Makers.

To the soccer fields:
Bear crawl (rucks only) 1/2 way across the field (shorter distance) then bear crawl ruck drag the remaining distance.
Go to one end of the field and set your eyes on the other end. Now we’re looking at the field via the long way.
Shuffle 1/2 way, 10 tricep extensions, shuffle the rest, 10 tricep extensions
NUR 1/2 way, 20 upright rows, NUR the rest, 20 upright rows
I promise I love you. Bear crawl 1/2 way (again, we’re talking about the long way), 10 merkins, bear crawl ruck drag the rest, 10 slick merkins.

Back to the coupons in the lot .
With rucks and all coupons, we’d ruck the big drop off loop with stops at each of the 4 corners for 3 exercises at each:
10 Ruck Thrusters
15 Overhead Press
20 Ruck Curls (this turned out to be the worst especially for Mainframe and his 45lb’er)

Rucks only and make our way to the flags
On your back, legs straight up and rucks overhead, LBC’s in cadence
Flutters in cadence
Rucks on your feet then modified LBC’s in cadence

On your feet.
PAX hold their ruck with arms bent at 90 degrees. Each PAX take their turn at performing 5 good ruck curls while the rest hold the 90.

Overhead ruck carry back to COT.

Hey Divac…GO PACK (Wolfpack, that is)
Maximus

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The Seven WOD at the Badger Den

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Today at Honey Badger we honored the seven.

“The Seven” is in memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009.

The bomber was posing as a potential informant reporting on Al Qaeda.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

7 Rounds

  • 7 pull ups
  • 7 man makers
  • 7 Knees-to-Elbows
  • 7 bicep curls
  • 7 merkins
  • 7 overhead press
  • 7 triceps extension
  • Run down the hill, NUR back up
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Casualties carry at Currahee

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Today’s non moderate ruck WOD brought some mumble chatter at the beginning but then most of us got gassed and out of breath so barely any words were being said.

buy in: 1/4 mile run, 50 BBSU.. main event: one mile carrying casualties (ladders loaded with sandbags for 240# and 230#) with Tabata every two minutes, stop, put casualty down, 10 push-ups with ruck on alternating with 10 squats with ruck on. Pick up casualty and keep moving. We finished the mile in 33 minutes :muscle:, buy out: 1/4 mile run and 50 BBSU, Tabata clock was still ticking so more push-ups every two minutes. Endex: 1/2 mile ruck with sandbags, switching bags with partner every time the alarm went off.  Totals: movement 2 miles, +- 200 merkins, +- 80 squats.
Great push everyone!!

 

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FieldDay at Paintheon

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My shorty was really excited about having a field day at school so I thought I would bring back some elementary school memories and lead the PAX in some old school field day activities.
I don’t usually put this much effort into a Q because there is a lot of stuff to figure out and prep beforehand. Luckily I have been riding the good vibes of June FNG Jamboree so I was willing to put in the extra effort in hopes the PAX have fun while still getting a workout in.

Started the PAX off with some standard exercises then moved right into the games.

The following games were played. If you want to know more then you need to show up next time. Thank you to Lutefisk for joining us while on IR and for capturing some incredible footage of the games.

Sharks and minnows and bears. The bear crawl is the only mode of transportation. then around with only being able to NUR which turned out to be way more dangerous than expected.

The next field day game was the egg toss.
Wanting to continue to have access to the facilities of the elementary school the eggs were swapped out for golfballs. Eggs smashed baking in the sun while the kids stand in the car rider pickup line would not be great for fulfilling the mission of F3.
Golf ball egg toss rules. If you drop the golf ball you and your partner must perform 3 burpees before moving back to the next cone. Note that golf balls were also dangerous. Especially with the limited photons present in the gloom.

On to the second to final field day game. The famous water relay. Everyone is split into two teams. Each team member will perform exercises while the first person in line will fill the holy cup,(it’s a cup with holes in it to let the water leak out thereby encouraging running) and run down around the farthest cone then back to a second cup that is to be filled. Exercises are merkins, squats, plank for the guys not running with the leaking water jug.
This was one of my favorite parts to watch as PAX had different theories and strategy was definitely a factor in the outcome. There were some cheaters so the rules had to be adjusted to only carrying the jug with one hand. Great job fellas pushing yourselves to win for your team. (IT especially was running fast)

Last but not least was the “nobody is watching my six” dodgeball.
Pax around the circle perform seal jacks while trying to hit the person in the middle. If you hit the person you then go into the middle and take a turn dodging while they take your spot around the circle. At first, it was only one person and one dodgeball which was pretty elementary so we had to add more excitement by adding a second person in the middle and a second dodgeball. So now there are two people in the middle and two dodgeballs in play. It became much more chaotic which I enjoyed and many more guys were getting into the dodging action. The game also added some chaos because with only two out of 4 dodgeballs in play at a single time everyone had to be aware of the sequence at which the dodgeballs were allowed to enter the game. To make it as easy to remember as possible we established that the order of balls that could be in play was green, yellow, red, and finally blue. So the game starts with the green and yellow balls in play and if one of the green or yellow balls ends up outside the circle then the next ball which is red becomes active.

Kudos to Uber for his world-class dodgeball skills.

Hope you guys enjoyed it and it was great to see Tinsel back out in the gloom after his rabdo scare.

Thanks for the opportunity 38 to lead. Stay frosty my friends,
Olaf

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