Slow and Intentional now at Armory

2019-04-29Leave a comment

QIC: Pinup
When: 04/29/2019
Pax: 38 Special, 3D, Assassin, Band Camp, Cyclops, JWOW, Maximus, Smithers, Trucker, TSquare, Uhaul, Wheezer
Posted In: The Armory

WarmORama–

Mosey around the full parking lot. Intermittently throwing in toy soldiers, high knees, and butt kickers.

Exercises not necessarily in this order:

Windmills, SSH, Merkins, Imperial Walkers and Mountain Climbers

The Thang-

Everything in cadence slow and intentional (except where noted SC).

Right arm curl 5x
Left arm curl 5x
Right overhead tricep extension 5x
Left overhead tricep extension 5x

20x SSH SC

Goblet Squat 10x
Right leg lunge 5x
Left leg lunge 5x
Calf raises 10x

5 Burpees SC

Merkin with bell in RH 5x
Merkin with bell in LH 5x
Bent over row RH 5x
Bent over row LH 5x

20 Mountain Climbers SC

Shoulder Press RH 5x
Shoulder Press LH 5x
Carolina Dry Docks w bell in RH 5x
Carolina Dry Docks w bell in LH 5x

A mosey around the parking lot

American Hammers 5x
LBCs 10x
Kettlebell lateral swings RH 5x
Kettlebell lateral swings LH 5x

Asked for a couple of favorites since we had time. So we performed more LBCs and rows.

We all need to slow life down a bit. Everything pulls at us from all directions. Work with productivity/work efficiency, family, children events etc. I asked for things that we do to slow it down a bit. Moving appointment to avoid family time and putting down our phones was mentioned to help.

We finished with a Round of Mary

COT

Count off

NameORama

Praises and Prayers

Prayers for those on IR; Ruckers and their 24 hour event coming up, praise for healed collarbone.

Thanks for the opportunity to Q JWow

TClap |

Beep beep I’m a jeep, clank clank I’m a tank

2019-04-24Leave a comment

QIC: River Rat
When: 04/22/2019
Pax: 38 Special, Band Camp, Barry Manilow, Bear Grylls, Beast, Cake Boss, Cyclops, Deacon, Dungaree, Frat boy, Fun House, JWOW, River Rat, Shady, TSquare, Uhaul, Weezer
Posted In: The Armory

17 strong at The Armory. The weather was great and the iron was aplenty.

Warm up

SSH 25 I.C.
Windmill 10 I.C.
Leg stretches
Merkins 10 I.C.
Mountain Climbers (foot all the way up to hands) 10 I.C.
Moroccan Night Club 15 I.C.
Imperial Walker 15 I.C.
Hillbilly Walker 15 I.C.
Mosey over to the middle of the parking lot

The Thang

10 Man Makers
10 Turkish getups (5 each arm)
Split into Teams Alpha and Bravo
1st timing mechanism: mosey with bell while other team does exercise
1. 1. High pulls
  2. Curls
  3. Triceps
2nd timing mechanism: bear crawl drag bell
1. 1. V ups skull crusher
  2. Thrusters
  3. Calf raises
3rd timing mechanism: “Beep beep I’m a Jeep, clank clank I’m a tank” (“Jeep” is a duck walk with bell close to chest. “Tank” is a duck walk holding the bell out in front.
- 1. Flutter presses
  2. Dead lift
  3. Around the world

As always, I appreciate the opportunity to lead and associate with such a great group of men. Good work today from everyone.

TClap |

Go quickly, go alone. Go far, go together.

2019-04-082019-04-08Leave a comment

QIC: Cyclops
When: 04/08/2019
Pax: 3D, Barney Fife, Cyclops, Deacon, Esso, Flat Tire, JWOW, Manifold, Slash, TSquare
Posted In: The Armory

YHC was called out of the bullpen this weekend and had to bring a W/O that would make all PAX better. A little thinking from prior beat down kettle bell sessions triggered moments of past pain that merited being brought out from the archives, so our week started off on the right (or wrong) foot.

11 #HIMs came out on a much warmer morning than prior days brought. Could it be spring? An opportunity for perspiration surfaced in YHC’s mind so after all disclaimers were put out, an acknowledgement of the FNG was given and off we moseyed to put the bells in the middle parking lot and circle up nearby for COP:

COP (all in cadence)

Morrocan Night clubs X 15, forward little arm circles X 15 and backward little arm circles X 15

SSH X 30 – varying speeds

Imperial Walkers X 15

Low slow squats X 15

Merkins X 12

Honeymooner, Salutations right and left, 6 inch hold (a curiously slow 10 count was delivered by one of the PAX – crowd pleaser)

Mosey around the A/O and back to the bells for the next round:

Main Event

Part of getting better and sharpening involves pushing limits and stretching comfort zones. Prior to the W/O, YHC sketched out 3 exercises that the PAX were to repeat, as many rounds as they could, for 10 minutes. They were:

15 Swings, 10 Goblet squats, 5 shoulder presses per arm – chalk was generously provided (by YHC’s 2.0) for PAX to keep their score and track progress (more to come on that). After 10 minutes of hard work, decreasing mumble chatter as time elapsed and more sweat than anticipated, PAX finished, YHC called for a few 10 counts and, together, we took a “recovery mosey (couldn’t let the heart rate drop too much)” around the A/O coming back to where we started for……..yes……round 2: U versus U.

Rinse and repeat for 10 more minutes, PAX were challenged to do better and all responded. Sweating ensued and work was done – all in the name of getting just a little better than before.

When time was called, YHC called for a “recovery” bear crawl to the inner curb and a “recovery” crawl bear back to the kettle bells where PAX gathered their belongings and wobble moseyed to COT for a little ab work…………but just a little.

All I/C and with bells (except the protractor)

American hammers (D/C) x 12

Flutters (D/C) X 12

Protractor at varying angles (10 degrees was the crowd favorite) with a few 10 counts at different points…….but just a few.

30 second body destroyer to finish……just because.

Transition to name-o-rama and COT:

Announcements – Paradise reading center Monday & Wednesday of this week – 4:00 Bethlehem Baptist Church. G-Fit this Saturday at 3:00 – Steele St. park. If you feel called to serve – do it. Read your newsletter.

Welcome FNG – Bo Knows

Prayers – For those traveling on spring break. Slow down and let those in a hurry pass. Stay present and safe in life’s harried moments. It can wait. For injured PAX and those on the road to recovery. For all unspoken needs known to the silence of our hearts and Sky-Q alone.

It is always an honor and privilege to lead a group of #HIMs in any workout. YHC hopes the invitation comes around again as today’s 45 minutes were inspired by different #HIMs in YHC’s life who have made me better than I could ever be on my own. Leading today reinforced, once again, that we all sharpen one another by pushing past our perceived limits and stretching our threshold for discomfort and pain and that the reward of improvement is well worth the work put in. So…….DO THE WORK!

My thanks to JWOW for the opportunity. Looking forward to getting better with all of you……one day at time.

Cyclops

TClap |

Have you seen my Baseball?

2017-10-13Leave a comment

QIC: Wheezer
When: 10/12/2017
Pax: Jedi, Last Call, Maximus, McGuyver, Nomad, River Rat, Sir Topham Hat, TSquare, Wheezer
Posted In: Laces In, Laces Out

6 Veteran PAX joined YHC on a humid a.m. @ Laces In to take on the compound of FMHS as we know it!

Brief Disclaimer with no FNG’s so we Moseyed:

COP- A solid running loop around the large parking lot led us back to under the lights for some dynamic exercises to warm-up. Didn’t need too much as our bodies were already feeling the humidity. (Is this really October?)

IW’s, WM’s, HW’s, LSS’s, Honey Mooner stretch, MH’s, Plank Jacks. All followed by some leg stretches as the PAX were not aware we’d be getting a little running in! #Trucker would’ve been pleased as we held off on the SSH’s! (For Now)

The Thang:

Mosey over to the Band practice parking lot to meet our friend DORA 1-2-3.

DORA:

Partner running from Light Pole to Light Pole across parking lot about 100+ yards-

100 Moroccan Night Clubs

200 Squats

300 SSH’s which the PAX grumbled ‘there they are’.

Since the Award Winning FMHS Band wasn’t practicing this early we took advantage of the space and re-booted another DORA 1-2-3 into a round of Abs Lab.

50yards this time with-

50 Flutters

100 LBC

150 American Hammers

With time on the clock we Moseyed over to another parking lot that had a perfect resemblance to a baseball field. With MLB playoffs in full swing and the Yanks taking down the Tribe the night prior we played our own game of baseball. Stayed as a TEAM unit and ran the bases. @ each base was an exercise.

1st base- 10 Burpees

2nd base- 20 CDD’s

3rd base- 30 Dips

Home plate- steal and sprint to home with 40 calf raises.

Mosey towards COT and finished time with Abs circle.

COT:

Met up with Maximus & Mcguyver from Laces Out (who got a solid 6 miles in)

Announcements:

Joe Davis 5k

Prayers/Praises:

California Wild Fires

October Breast Cancer Awareness

F3 and what it has done for PAX (personal growth)

Staying safe on the roads during running/training for the upcoming races.

Wheezer Out-

TClap |

Eclipse at the Colosseum…Rock Hill Rip-off

2017-08-22Leave a comment

QIC: Maximus
When: 08/22/2017
Pax: Atticus, Bonsai, Greenwave, Ham, Javert, Jekyll, macgyver, Maximus, Mr Clean, Nomad, Nutshell, Rebar, Shady, Sir Topham Hat, Snap Hook, Sparkle, Spoonman, TSquare
Posted In: The Colosseum

Leading up to this fine Tuesday at THE COLOSSEUM, there were a few challenges and statements made about who would be willing to come out. Of all the conversations, I’ll give credit to those who showed after being personally invited: Jekyll, Bonsai, Snap Hook, Shady, Sir Topham Hat. The others that didn’t show…well, you’re probably better off not trying to erase a few bad songs from your memory. But for those that did, you’re welcome and I’m sorry (actually, not really).

I wanted to do something a little different from my usual, like pullups at the playground or the deck of cards. So, in search of something creative, I didn’t have to go far. So much can be found if we travel across the river; whether virtually or physically. In this case, Italian Job gave me beat down rights with a slight modification to his Eclipse-Day post and I brought it to the Colosseum.

Once I get to the parking lot, I am immediately met by two better-than-punctual FNG’s that Nomad EH’d. Welcome Rebar and Ham. And oh by the way, we quickly realized these are two of the most fit FNG’s to post at 0515. Side note on Ham, it’s comical when an FNG receives a call sign to which he is clueless on its reference. That’s why we all help to contribute to Wikipedia.

So after a disclaimer that turned into mumbling, we were off to the back parking lot where we circled up for a warm up of:

SSH x 20

Butt Kickers x 35

Merkins x 10

American Hammers x 25

Merkins x 10

Freddy Mercury’s x 20

Merkins x 10

LBC’s x 25

Calf Raises x 50 OYO

This is where the plagiarism came in. We used the same 5 songs Italian Job used which for those who didn’t read that yesterday, went a little something like this:

Song 1: Ain’t No Sunshine: Hold squat position then do a tuck jump when you hear, “Ain’t No Sunshine.”