Tag: Uhaul

ISI DORA

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I pulled up to Snake Pit at about 0455 to see a man running his way down the entrance hill. Much to my surprise it was our newest PAX, Refugee. Just a HIM doing HIM things… running 2.3 miles one way to an AO for his third post. NBD. Shout out to Stang for EH’ing him on the trails at Ann Springs.

I set up the board, the juke box, and the stage. Then headed to the shovel flag.

The PAX appeared and the disclaimer was spoken. Also… Shatner rolled up for his 8th post in as many days since he was an FNG!!

I started with a quick verse.

“As iron sharpens iron, so one man sharpens another.”

Proverbs 27:17

COP

Mosey around the block

Dynamic movements (Karaoke, Toy Soldiers, Butt kickers)

Low Slow Romanian Deadlifts x 10 each side

Merkins on Bell x 10

Mosey to the location YHC laid it all out.

 

Weinke

YHC asked the PAX to partner up with someone of similar athleticism/fitness.

Pax vs Pax BOP

DORA style except each PAX keeps his number of reps a secret. Both PAX do the exercise for one set while the other does the out + back. After both go through one set, the PAX reveal to each other how many reps were completed.

Loser between the two partners makes up the difference with an additional exercise while the winner does a less intense exercise. It causes you to push yourself because you know your partner is also
gunning to win each round. #ISI.

Round 1 – Quadzilla Up Hill to Bypass while partner does movement with KB.

Movement/Penalty

Goblet Squat/American Hammers

Skull Crushers/American Hammers

Alternating Lunges/American Hammers

Round 2 – Straightaway Sprints Three Islands Out + Back

Movement/Penalty

KB Swings/Flutter with Press

Curls/Flutter with Press

Halos/Flutter with Press

Round 3 – Hill Runs to 460

Movement/Penalty

Turkish Get UPS/Manmakers

Burpees Snatch/Manmakers

1 Arm Clean and Press/Manmakers

Time. I was sad that we couldn’t squeeze in round four, but I am happy that the work was put in and most of us were pretty gassed. YHC would never have banged out 6 Turkish get ups that quickly if it were a normal DORA. Just sayin…

As we ran back, “We Are The Champions” began playing on the speakers. It felt right. We got back to COT right at 0600.

NMM

Nice work by all. From what I heard, most PAX stayed within 2-5 reps of each other each round. Strong. The message was again repeated:

“As iron sharpens iron, so one man sharpens another.”

In this case with the PvP BOP, the way we sharpened each other today was not by coming alongside one another while we were weak. It was sharpening by exhortation; a push that one gave themselves knowing that the other was gunning for the win. It was a nice change of pace.

 

Announcements

Sweati

New boot camp AO coming to a Snake Pit near you

Prayers/Praises

Marriages

New Blood!

Airborne’s 2.0 – deployment is over in two weeks

Maximus’ 2.0’s in Wilmington in the path of the hurricane.

 

Thanks, 3D. YHC was privileged to lead today.

Punch List out.

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An Old Friend to Start the Week off Right

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A last minute call from JWOW brought about an opportunity to return to a kettlebell AO that YHC had not seen in some time.  It was great so see some new faces in the gloom as well as some PAX who had been away for a bit and returned.

YHC made an early arrival to sketch out the series of exercises that awaited the arriving PAX.   Fortunately, we ended up with 12 present which made partner work administratively more feasible, given the even numbers.

Disclaimers were given to 11 of the 12 PAX as UHaul came in a little hot and hustled to join us for the Main Event.

COP – A variety of exercises were done in cadence including windmills, squats, Moroccan night clubs while holding the people’s chair, side straddle hops and a few burpees sprinkled in between as well.     A mosey to our kettle bells which were conveniently places a few yards from the pyramid of pain – which soon followed.

The pyramid was shared between partners.  While partner 1 began the exercises, partner 2 ran to the far end of the parking lot where a different exercise awaited each trip then ran back after completing the exercise, then partners switched and partner 2 picked up on the pyramid where partner 1 left off.

The pyramid – 10 goblet squats, 10 goblet squats, 20 hammer curls, 10 goblet squats, 20 hammer curls, 30 tricep extensions, 10 goblet squats, 20 hammer curls, 30 tricep extensions, 40 flutters with the bell, 10 goblet squats, 20 hammer curls, 30 tricep extensions, 40 flutters with the bell, 50 kettle bell swings.  Then complete the same in reverse – 50-40-30-20-10, 40-30-20-10, 30-20-10, 20-10, 10.

After all PAX came down the pyramid, we began working back up the pyramid with the remaining time.

The “running” exercises were 4 (and were repeated given the number of trips PAX made)

1) run, 10 burpees, run back

2) run, 10 diamond merkins, run back

3) run, 15 wide arm merkins, run back

4) run, 15 regular merkins, run back

With 90 seconds left, we moseyed with the bells back to COT for name-o-rama, announcements, prayers and praises.

NMM:  Part of YHC’s motivation for F3 and what it stands for is knowing that there are others who post, accelerate and lead by example.  These #HIM inspire and motivate YHC.  Together, we support and encourage one another as we deal with the flux life often brings.  Shared suffering, in any form, is always better than going through it alone.  Whether we are dealing with loss, depression, anxiety, etc.  We all need one another for support as we navigate the lives we are called to lead.   As leaders, be present for those who count on you.  By increasing our durability, we become more resilient in times of challenge.   How are you increasing your durability to answer that call?  Every morning YHC posts serves as a reminder of why we do it – to live third, to increase our resiliency and to constantly improve our preparation to withstand the flux.

Thanks to JWOW for the opportunity to get the week off to a great start in the company of accelerating #HIMs and in pursuit of continually getting right.

Until next time,

Cyclops

 

 

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A Day in History

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1945: USS Indianapolis Sinking – I-58 Japanese submarine sinks the American cruiser Indianapolis, killing 883 seamen in the worst loss in the history of the U.S. navy.

  • 19 Swings
  • 45 Curls
  • 883 meter (0.546 mi) farmer carry

1958 : NASA (National Aeronautics and Space Administration) is created to make sure America will win the space race and 11 years and billions of dollars later, Neil Armstrong stepped out of the lunar module Eagle and onto the moon’s surface on July 20th, 1969.

  • 19 lat pulls
  • 58 triceps extensions
  • Jacobs Ladder, 11’s = clean left/clean right

1981 : Prince Charles marries Lady Diana at a royal ceremony at St. Paul’s Cathedral, it is estimated 500 million television viewers in 74 countries tune in to witness the fairy tale marriage

  • 19 deadlifts
  • 81 Lawn mower pulls
  • 74 rabbit hops in squat position

Mary

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Federal Agent Bootcamp at The Snake Pit

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I was planning a bootcamp workout in lieu of our usual KB workout at The Snake Pit to explore our site more fully in hopes of establishing a bootcamp in the future.

We arrived to be greeted by 50+ federal agents in the parking lot.  After Uhaul endured a full body cavity search, we began with a mosey with K9 units in hot pursuit.

It was a 1ish mile loop around campus with muscle ups on a wall, switchboard operators, wall sits, squats, fwd and bkwd lunges, bear crawls, merkins, running stairs, step ups, box jumps and ab work.  Closed with some stretching.

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Obscure Parking Lots

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8 PAX gathered in the grass outside the construction fence at Walter Elijah Park in the gloom.

Mosey to Springs Corporate parking lot.
Karaoke down one side
Butt Kickers up
Karaoke down the other side
Toy Soldiers back down

Pick up the shirt-less Sasquatch for a total of 9 PAX

Mosey to Springs Corporate lower parking lot
Plank for 6

Mosey to Pike Electric Parking Lot for some yoga. Or as Sasquatch calls it, “A commercial for RPG on Fridays.” Mostly we stuck to DownDog–>UpDog with some one-legged planks involved.

Mosey on to FBC Parking Lot

COP
31 SSHs
21 Squats
11 Imperial Walkers
11 Hillbilly Walkers
21 Merkins
16 CDDs

Mosey up and down the stairs at FBC
Mosey to St. John’s and wall sit on a column
11 Moroccan Night Clubs in the wall sit
Plank with feet on the wall, 6-inches, back to regular plank

Mosey to the backside of FBC
Squats for 6
Bear Crawl half the parking lot
Plank – JLos
Bear Crawl back
Squats

Mosey across Tom Hall to Bank of America
Squats for 6
Mosey to Subway/N5 parking lot
Handstand walk the wall down the parking lot
Found a board of pain
10 Bomb Jacks
20 Lunges in cadence
15 Squats in cadence
40 Calf Raises OYO
15 Squats OYO
Flipped the board over
50 CDDs OYO

Mosey to Founders parking lot
Squats for 6

Mosey to Springs Corporate lower lot
Plank for 6
Some yoga

Mosey to COT
11 Mountain Climbers
11 Peter Parkers
11 Parker Peters
Some more yoga (Lizard Pose)

NMM:

With all that’s going on in the world, it can be difficult to stay present in the moment. That’s one thing I love about the workout. All you have to focus on is the work in front of you. We can only live NOW, there is not other moment in which to exist. Getting through the tough moments reminds me of a moment from the Unbreakable Kimmy Schmidt where she gets through things 10 seconds at a time. She believes “I can do anything for 10 seconds.” So she just counts down from 10 to 1, and then repeats the process.

A bit nonsensical to mix Eckhart Tolle with Kimmy Schmidt. Yet here we are.

Announcements
Blood Drive on 7/28 – see Rebel’s note in the newsletter
Sweati 8/15

Prayers for those suffering

Great to lead and be pushed by the PAX present.

—
Band Camp dismissed

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Are my arms supposed to be so floppy…?

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Well, there was a bit of smack talk on the Slackiest of Slacks on Sunday night which led to a barn burner of a workout Monday morning…  There was also some Tweeting on behalf of Tweeterless-YHC about the lack of adult supervision with JWOW being DR rocking a banana hammock and a piña colada…

The PAX began with some warmup SSH, Tappy Taps, Hillbilly and Imperial Walkers and then a quick run to the cones to explain the pain program for the morning…

The plan for the morning was TWO count them TWO DORAs…  Concern from the Q that we would run out of time, but clock be darned we set off with lifting heavy things.

First, the time keeping device…  either a short run, probably only 15 meters away for 5-10 burpees, PAX able to chose their burpee count, OR roughly 80 meters or so with 10 Merkins at the cone.

While this was the time keeping device, the following were the sets of pain for the PAX:

DORA #1

1) 50 Snatches     2) 100 Skull Crushers

3) 200 Kettlebell Swings     4) 300 Chest Press

DORA #2

1) 50 UHauls     2) 100 Big Boy Sit-ups (w/ press)

3) 200 Hammer Curls     4) 300 Flutters with a Press

Believe the PAX all completed the assignment and there was much weeping and gnashing of the teeth by the PAX.  Noodle arms in the present, but beach worthy upper bodies by Thursday.

For those hyper focused on the playlist of choice… Gen X Mix on Amazon Music

IMG_1104

The Armory – 2020-07-20

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The Buble’

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The temps were steamy. The Bubble was bubbling. The disclaimer was disclaimed. Eighteen HIM decided to get better.

Warm Up

  • 15 Side Straddle Hops
  • 10 Windmills
  • 10 Low Slow Squats
  • 10 Flutters
  • 10 Dying Cockroaches
  • 10 Big Boy Sit ups
  • 10 Mountain Climbers
  • Down/Up Dog
  • Static Stretch

Round 1

Indian Run around the block as the caboose did 2 burpess and sprinted to the front.

As the PAX gathered after the run I spoke on the importance of serving. The Bible tells us so.

Luke 22: 27 – 28

Jesus “For who is greater, the one who reclines at the table or the one who serves? Is it not the one who reclines at the table? But I am among you the one who serves.”

There is so much opportunity to serve the community. If the Son of God can serve us, we can certainly find ways to serve each other. Don’t be the guy that reclines at the table. Be the guys that serves.

Round 2

Indian Plank while the PAX in the back bear crawls to the front. We continued out of the parking lot down the alley and back. This was a crowd pleaser.

Round 3

Indian Peoples Chair while the PAX in the back lunge walked to the front. We continued out of the parking lot down the alley and back.

Time flies when you are in pain (or something like that). We circled up for COT.

Announcements/Prayers/Praises

-JWOW

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Q-School at The Hive

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13 in the gloom for a KB edition of Q school. We split the Q four ways with all #TheHive Site-Qs.

Uhaul
there was dynamic stretching… And there was a playlist

Longshanks
***(cickets)***

Tesh
Core: Instruction on how to perform a more effective Peter Parker that stretches your hips and taxes your core.

Your core muscles are exercised to a greater extent when combined in a muscle chain with whole body movements or statics. Asymmetric lifts require you to maintain a solid core in order to maintain control through the movement. PSA, don’t do targeted ab exercises then full body movements. If your abs are tired, your body will recruit other muscles to compensate, and injuries are much more likely to happen.

Next is Jack Webbs but with 1 Snatch x 2 Overhead Squats (per arm) up to 5.

Break after sets 2 and 4:
1st break: Plank exercises, southern gentlemen (single arm merkin if you got it), northern aggressor (single arm merkin). Typewriter merkins.
2nd break: Hammer toe – In plank with feet shoulder width apart, draw a box with your right foot, tapping each corner (up, out, down, back) 4count x10 each leg

Last is the single leg deadlift. Remember, left leg is more balanced to hold the weight in your left hand.

Include some balance exercises in a workout to improve the performance of your central nervous system. It will also help you recruit more muscle cells when you want to go heavy…

Band Camp
Advisory about Kettlebell workouts.
Guys choose to show up to a KB AO for lots of reasons. Be mindful of these reasons when planning a workout. Often PAX wanting less mileage (injury, heavy running that week, etc.) will choose a KB AO. If you integrate running, choose a lap or area that is easy to modify. If you do a lap, it’s simple enough for PAX modify by cutting the lap short or altering the route.

We did a lap around the parking lot stopping in on the 3rd turn.

Suggestion about planning a message into the way you structure the workout. Being ready for the unexpected, like thinking there will be a continued plank exercise but the Q says follow me and gets up running backward the loop you started.

Some talk of counting in cadence and the procedure

  • Next exercise is:
  • Exercise positions–>MOVE
  • In cadence
  • EXERCISE
  • 1, 2, 3, __

Scalp has never Qed (the man is super-fit…Site Qs get this guy on the schedule!). He came in and called some merkins.

Some manmakers to finish out

Discussion of Qing with an FNG present and how the naming works. Sometimes naming is a huge part of what helps a guy come back or prevents him from ever posting again. It isn’t often about the name itself, but the process. Be willing to lean on the guy who EHed a FNG before COT about name ideas.

Post-workout:

Slapshot got his Laces In shovel flag back in a burpee race with Tesh, himself, and YHC.
Tesh uses a modified wide-leg burpee which may cause the Louisville PAX some grief, but he is undeniable in speed and determination. Shady-level “fun” was had!

Thanks to Esso for stringing this Q-school together.

-Band Camp dismissed

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The Limp Noodle at The Ballroom

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After a quick tour of the day’s pain stations the PAX were offered the opportunity to chose their partner for this morning’s work.

While one partner would run to the pain station near the bridge to nowhere where the following options were available: Merkins, Shoulder Taps, Burpees, Plank Jacks, Side Straddle Hops and Seal Jacks…  plot twist??  PAX were free to chose the number of each that they would do before running back to their partner who was busy with Squats, LBCs, Flutters, V Ups, Bobby Hurleys and Reverse LBCs until relieved.

In the end, over 2 miles were completed along with many of the above… Not too shabby for a “moderate” workout.

Thanks to Manziel for the opportunity to lead.

 

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