Tag: Weezer

Blessings

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YHC was honored to be granted the Q Spot for Slow Burn on the mildest morning of the week.  The rising temperatures likely led to increased turnouts throughout the week so as YHC sidewalk chalked the finishing touches on the workout and pulled up to COT, it was great to see a big number of HIMs gathered to start of the morning.

All PAX were disclaimed and assured that YHC was absolutely not a professional.  Risk was assumed by all present and off we moseyed to the warm-up:

COP consisted of the following exercises in varying quantities:  Windmills (Trucker-approved), Imperial Walkers, Hillbilly Walkers, Side Straddle Hops, PAX remained in the plank position for the following: Merkins, Down dog, Up dog, Mountain Climbers, Peter Parkers, Shoulder taps, a 6-inch hold for a notably slow 10-count given by Trucker and the warm up was complete.  PAX moseyed to the Hampton Inn entrance were partner Dora was to commence:

50-100-150 – Merkins, LBC’s & Flutters

16 PAX made for even splits into groups of 4, which fit nicely with the 4 corner stations that were about to commence.  PAX counted off and miraculously all remembered their numbers as we moseyed to 4-corner land for 10-20-30’s.  Mode of transportation between stations varied and some PAX were displeased and modified.

PAX completed roughly 6 stations in total , did all exercises together in their assigned groups and rotated in clockwise fashion.

Station 1 – 10 bombjacks, 20 diamond merkins, 30 flutters and crawl bear to station 2

Station 2 – 10 burpees, 20 merkins, 30 Rosalitas and lunge walk to station 3

Station 3 – 10 bombjacks, 20 shoulder taps, 30 boxcutters and bear crawl to station 4

Station 4 – 10 burpees, 20 werkins, 30 Hello Dollys and NUR to station 1

YHC called time at 0556 and PAX moseyed to the Empire Pizza wall.  People’s Chair was held and each PAX spoke of a blessing for which they were thankful.  There were many.   After all sounded off we moseyed to COT for announcements, prayers and praises.

Announcements –

T-Claps to Curious George for taking the Q reins on Fort Mill Care Center and to Assassin for his leadership in this effort.  Sign up genius to post soon.

April 13 – Pancake breakfast celebrating 1-year anniversary of the Bubble.  T-Claps to Twister for spearheading this 2nd F event.

Prayers were offered for the schools beginning back full time Monday.  Praises to all the teachers, administrators and those who were part of this effort.

NMM – Blessings come in all forms.  As we slowly lift from the depths of this pandemic, YHC has found the simplicity of an ordinary day to be one of the greatest blessings there is.  Having the ability to get up, exercise and improve in all facets of our lives is something we all must embrace.  The effect that has on others around us is often greater than the effect on ourselves.

Thanks to Twister for the opportunity to lead.

With Gratitude,

Cyclops

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Shaolin Moderate Workout and Cult Chat

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This is the first full week of 2021 and YHC was glad to step in when a Q was needed at the Ballroom. IIRC, the last time I Qed there was back during Short Sale’s tenure, when Google Maps had no aerial photos.

8 PAX appeared in the gloom on a cool Tuesday morning. The weather said that there was some light rain in the area, but it wasn’t at the Ballroom.

The disclaimer was a disclaimed in a new way today, because YHC would be describing some very odd, new exercises and prescribing modifications as we went along. It may have sounded a bit professional, but I assured the PAX that I was not getting paid.

The warmup

A quick mosey around the parking lot followed by:
15x SSH
10x Low Slow Squat
10x Imperial Walker
10x Hillbilly Walker

Mosey around the back of the school for a stop by the bridge. Here we would do some stretching and exercises that were passed down from the Shaolin lineage, as well as from a cult known as Chung Moo Quan (more on that, later). This was part of the standard warmup from YHC’s studio in MN.

Legs about shoulder width for these, always both sides. Static stretches held 10s

1. Arms overhead, grab the R hand and stretch (pull) to the left without a twist. (lats)
2. Arms straight out, L hand toward L ankle, no twist (obliques and some lats)
3. L arm out, palm up. Grip L fingers with R hand using overhand grip (thumb to thumb) and pull down and back to armpit (inner forearms)
4. Elbows tucked into sides, L hand by chest, grab top of L palm with R overhand. Pull L arm up, push R hand down. Basically fold your hand back toward the elbow (wrist tendons)
5. Widen stance a bit. R in L hand fingertips up. From standing position, dip down to behind the ankles and come back up. (like cherry picker, but just once and up) 3 times.  Then both hands on lower back, chest and stomach out for the “old man getting out of bed” stretch three times. 5 rounds
6. Both hands make a diamond near the ground, legs straight as possible. Slowly orbit from ground, to the right, behind, to the left and back to the ground. Reaching as far as possible for entire movement. 3 orbits each direction
7. Legs out as far as they go, heels down and toes up. Fingertips on the ground (was pretty easy for the PAX to get the fingertips down). Fingertip pushups. Rock back on the way down, over the hands on the way back up. 10x

Mosey up the hill to the back of the school. Everyone on their six. Both sides if only one is listed, static stretches for 10s if not listed

  1. Legs straight out, separated as far as possible, toes up. Arms crossed in front fingertips up, sweep arms over toes 3 times, then grab and pull down for 5s hold.  4 times
  2. L hand to L foot, bending to L, R hand overhead reach to foot
  3. Feet together, pushing down knees (butterfly)
  4. Lay back, L hand grabs R foot and pulls to chest, L foot hovering
  5. Sit up, legs straight. Leaning back with straight back until feet start to hover, hands in fists, pound stomach 30times with fists, double count
  6. 10x 4count Flutter
  7. 10x 4count Hello Dolly
  8. Sit up, hands on ground behind. Both knees bent, kick both legs straight out, to right, and to left 10x. No break between R and L

Mosey around to the front of the building again and instructed PAX to find a pillar for support. Each exercise is right and left leg

  1. L knee at waist level, bounce knee up above waist and don’t let drop below waist. No touching the ground either  x40
  2. L knee again at waist level, snap kick out, no touching the ground  x40
  3. L foot to the side, toe forward. Raise as high as possible, no touching the ground x40

The Thang

Now that the warmup is complete, walk over to the high side of the parking lot and line up for the Doji. This is a balance and strength exercise that can be done by anyone.

Start by standing straight up. Using your L hand reach behind the R shoulder and ‘scoop’ with your fingertips, as you come around the front of your body, step into a deep forward stance with your R knee at 90º, and your L leg straight out, both feet parallel and about 45º off the direction of travel. Shift your stance to L forward stance while scooping behind you with your R hand, when you come back around, step forward staying very low, into L forward stance and push ahead with your L hand open, fingertips just at the shoulder level. Scoop behind w/L going into  R forward, then step forward with R and push with R.

It sounds like a complicated movement, but it wasn’t too difficult for the PAX. YHC called out each movement and we travelled about 15m with it (about 10 steps each foot), then turned around for another go.

After this movement we had about 12 minutes left. I had planned on getting more running into the workout, and skimmed over in my head the various workouts and exercises that would be good for a moderate workout without toasting the legs any more than I already had.

The best way to get some extra steps in? Dora

100 pushups, 200 squats, 300 LBCs!!!

We finished with about 90 seconds left, which was enough time for 20 flutters and a very quick saunter over to CoT

Cot

8 PAX counted off and name-o-ramad

Not a lot to announce right now, so Drop Thrill hyped the 2021 Christmas party.

Praises were voiced, prayers were requested.

nmm

Yeah, so the cult thing. My Shaolin teacher got caught up in a cult known as Chung Moo Quan in the early 90’s. I joked with the PAX about this commenting that they should hand over their wallets and sign some forms, to some good natured chuckling.  Obviously none of us are involved in anything like that, so we can laugh about it.

But have you ever tried to point out someone’s poisonous indoctrination? It’s usually not pretty. The cult indoctrinated don’t usually even know it’s happened because of how “normal” it seemed on the way in. They’ve received a lot of training and are well equipped to remain indoctrinated. Pride, ignorance, shame… all of these methods are veiled as normal and create an indoctrinated member.

I realize it’s super weird to expound on cult membership at a workout or in a backblast, but I assure you, dear reader, that it is relevant to every day lives.

Because while we may not be members of Chung Moo Quan, vandalize a building in the name of Tyler Durden, chant “the greater good” in a hooded robe,  or follow Jim Jones into death, we’re all subject to attempted indoctrination during almost all of our waking hours.

TV advertisements try to indoctrinate you into the cult of yourself.  Talk shows and news commentary try to indoctrinate you into the cult of bitterness, greed, or supremacy.  Our free country is, for the most part, monetizing our minds through indoctrination.  It’s incredibly difficult to tune it out.

This is why my word this year is “Discipline”.  I’m using two definitions. The first is the study of a subject, the second is to train.

Discipline as a study helps me to understand my beliefs and how they work in a world that wants me to change them all the time.  It applies to all 3 Fs as I intend to refocus on nearly 20 years of Shaolin training, be more intentional about being social (the pandemic has made life very cozy for a hardcore introvert like YHC), and actually focus on spiritual beliefs.

Discipline as a training regiment helps me to be strong enough to understand whether indoctrination is attempting to change my beliefs, or I’m just wrong.  As a physical training regiment, discipline can help me get the sleep I need and eat correctly. And as social training, I can tune out awful social static.

 

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4 Quarters of D.O.C.

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7 Men got better @ The Armory & lifted heavy things frequently during a 4 Quarter Deck of Cards inspired workout.

Brief Disclaimer & Warm-up:

Mosey into IW/HW/WM/CP/LSS/MNC

The Thang:

4 Quarters of Deck of Cards-

*Hearts = Supersets of Bicep Curls & Overhead Tricep Extensions

*Diamonds = Bent over Back Rows (both sides)

*Spades = Swings

*Clubs = Squat Thrusters (Squat w/ Shoulder Press finisher)

-After each Quarter Pax took a loop around the parking lot. By the 3rd/4th Qtr the #reps were starting to add up. Proud of the PAX getting through it as our breathing & our Bells seemed to be getting heavier near the end.

Announcements:

New GEAR  AO on Friday’s in Tega Cay/Christmas Party

Armory Shirt Pre-Order (Need 3 More as of 10/26)

https://f3.mudgear.com/products/f3-the-armory-pre-order-october-2020

Prayers/Praises:

Relatives in Hospital, Co-Workers, Families/Children during Halloween

 

 

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Inaugural Gear AO Workout – METTLE FORGER – ‘back’BLAST

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5 posted at this first installment of the Mettle Forger at 1215pm at Turner Field parking lot.

Gear Used:  TRX, Dumbells, Barbells, Chinup Bar, Slam Balls

Workout Focus:  Back

Warmup:

      • Parking Lot Run, Moroccan Night Clubs, Beast Merkin, Front Straddle Hop Seal Jacks

The Thang – Round 1 – Partner Super Set for Time – 30 seconds each

      • TRX Rows – Low/Mid/High body,
      • DB Yoga Chair Rows/DB PlankRows/DB Reverse Fly.

The Thang – Round 2 – Partner Super Set for Time – 30 seconds each.

      • Slam Balls – 12/16/20lbs,
      • Pull-up Stand/Barbell deadlift/Spartan Sandcake Pullovers.

Rinse and repeat both rounds, however extending time to 45 seconds and 1 minute respectively.

Failure round – Pax chose exercise of their choice to perform to failure.

Cooldown – stretching – arm circles/downward dog/upward dog/front to back arm stretches.

Announcements:  Christmas Party/Give 2 Give Fundraiser/Mr.Clean & Backdraft on Q at Alcatraz on 10/24.

Prayers/Praises – Those undergoing cancer treatment/That holiday festivities continue amidst pandemic.

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Rain and Pain at #TheArmory

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It wasn’t supposed to rain after 4am but it was sprinkling when I arrived at Forest Hill Church. My weinke was prepared and I wasn’t going to change directions just because of a little rain. We did 21 SSH’s to warmup and then walked over to the far side of the lot where I knew there were the most parking spaces. It started to pour. I briefly thought about going under cover (because it was pouring, not sprinkling) but got over it really quickly.

The Thang:
Line up along the parking space lines.
1. 10 Swings at every line (hold plank for the 6) walk back to start
2. 10 Squats at every line (hold plank for the 6) walk back to start
3. 8 Double Arm Curls at every line (hold plank for the 6) walk back to start
4. 7 Double Arm Tricep Extensions at every line (hold plank for the 6) walk back to start
5. 5 Big Boy Situps w/ Press at every line (hold plank for the 6) walk back to start THESE WERE THE BEST THANKS TO THE PUDDLES!
6. 4 Halos at every line (hold plank for the 6) walk back to start
7. 2 Lunge Pass Throughs at every line (hold plank for the 6) walk back to start
8. 1 Man-maker at every line (hold plank for the 6) walk back to start

Did I forget something?

We finished at 05:58, just in time to walk back to COT.

F3 is outdoors, rain or shine. We embraced the suck with minimal whining and it was good.

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EMOM Kettle Bell Blast

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15 muscle men got stronger this morning with a stupid workout by YHC. We busted out about 40 minutes of straight slinging bells, with very little rest. I mean, this is a kettle bell AO, so we did kettle bell stuff… lot’s of it. Mumble chatter was light, I guess the guys were too busy oxygenating to waste breath, or I was too red-faced to hear it over my own heart beat…

After a quick confirmation that there were no FNG’s we commenced with a quick disclaimer and on to the warmup to get some blood pumping. SSH, Windmills, Imperial Walkers, Moroccan nightclubs…

Gave the guys a brief explanation, and started pumping iron! We did the following 30 exercises for 1 minute each with no rest in between besides how long it took to transition into the next exercise.

5 minute biceps

2 handed straight curls 1 minute

2 handed reverse curls 1 minute

1 hand concentration curl 30 seconds each side

1 hand Drag curl 30 seconds each side

2 handed concentration curls 1 minute

5 minute triceps

Closed tate press (lying down, elbows out to side) 1 minute (not a taint-press, Uhaul…)

Close-grip Bench press 1 minute

Skullcrushers 1 minute

Alternating Tricep kickbacks 1 minute

Overhead extension 1 minute

5 minute shoulders

Alt slicer (straight arm side to side with pass) 1 minute

Bent over rows 1 minute

Overhead press (push head through) 1 minute

Alt side raises 1 minute

Front raises 1 minute

5 minute chest

Push up one hand on bell with pass 1 minute

1 arm fly 30 seconds each arm

1 arm bench twister (palm to rear, palm to front) 30 seconds each arm

1 arm Standing upward fly 30 seconds each arm

Standing Valley press (bell crusher forward press) 1 minute

5 minute back

Power bent over row 1 minute

1 arm underhand row 30 seconds each arm

Alternating Y-back 1 minute

Lying pullovers (lats) 1 minute

Top bottom supermans (top with bell) 1 minute

5 minute legs

Goblet squat 1 minute

Alt lunges 1 minute

Straight leg deadlift 1 minute

Calf raises 1 minute

Sumo squats 1 minute

1 Full minute of rest, you’re welcome!

Compound exercises

KB swings 45 seconds, 15 sec rest

Overhead extension/overhead shrug combo 45 sec, 15 sec rest

Alt Side lunge/side bend combo 45/15

Front shrug/Front raise combo 45 sec, 15 sec rest

Goblet squat/overhead press combo 45 sec, 15 sec rest

 

With about 90 seconds left, Polaroid led us in some flutter kicks until 0600.

Countorama, Nameorama, Announcements, Prayers/Praises

Please keep our children’s mental health in your prayers as they are being constantly bombarded with outside stresses at an unprecedented level, including strange school schedules due to covid, social distancing requirements, political pressures, news…

Thanks Uhaul for the opportunity to lead this incredible group of HIMs. I am truly blessed to be able to associate with you all. Keep accelerating!

 

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Crazy 8’s & The world’s second longest heart charger

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11 #HIM began their Tuesday at the Colosseum by choosing the DRP. Here’s what we did:

COP – Mosey to the front of the school – we circled up for a warm up – All execrises were double count and in cadence:

Imperial Walkers X12, Hillbilly Walkers X 12, Windmills X 12, 10 burprees OYO, Low slow squats X 12, hold in the people’s chair while doing 10 air presses and 10 Moroccan night clubs both in cadence.

Mosey to the flag for a pledge to honor those who serve and protect us each day.

Mosey on to the basketball courts for Crazy 8’s – Kracken burpees at one end, run to the other end of the courts for Bobby Hurleys – 7 & 1, 6 & 2, etc. etc.

LBC’s were done while the 6 came in and we then moseyed to the base of the hill for the world’s second longest heart charger.

Every other light pole had two exercises listed – one was an 8 count, one was 25 count – because it was August 25.  Every PAX did 5 burpees every time they returned to the start line.

Pole #3 – 8 merkins, 25 side straddle hops, return to the start for 5 burpees OYO

Pole #5 – repeat pole #3 exercises, then 8 diamond merkins & 25 squats, return to start

Pole #7 – repeat poles 3 & 5, then 8 werkins and 25 calf raises, return to the start

Pole #9 – repeat poles 3, 5 & 7, then 8 burpees and 25 lunges, return to the start

Pole #11 – repeat poles 3, 5, 7 & 9, then 8 kracken burpees & 25 jump squats, return to start

Sir Topham Hat and Harry Caray were kings and all got their share of hill work in. Most PAX were toward the top of the hill when YHC realized at was 0555.  Time to call for the mosey back to COT.

Announcements were given, prayers & praises were offered up.  Newsletter was encouraged to be read.

Thanks to Hardwood for the opportunity to Q.  Always great to get out with a group of #HIM and get better.

Honored,

Cyclops

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What Hill?

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As always, love having the opportunity to lead.

Today, kettlebells at The Snake Pit…

15 HIM looking to work hard came out for the latest edition of what I would like to characterize as a solid beatdown, most others would call stupidity.

Off we went.  Hold up – I broke the cardinal rule of disclaiming the disclaimer…and what was worse, we had an FNG.  Fear not, we have a astute bunch that quickly pounced on the oversight.  So I disclaimed the disclaimer and we were off – for reals this time.

For those who have not participated in a SoD beatdown, running with the bells in commonplace. We mosey’d to the top of the hill, next to the football stadium, to collect the 6 and begin our warm-ups.

A cocktail of warm-up exercises including SSHs, windmills, imperial walkers, planks, and mountain climbers were served up over several stations as we made our way down the hill to the main event.

At the bottom of the hill, we found ourselves at the base of different hill perfectly suited to run up and down (with the bell).  This was the main event…

Rotating through the exercises, the PAX were instructed to perform and 1 exercise at the bottom of the hill, run to the top, perform a different exercise, run back to the bottom, and then rinse and repeat with the next exercise.

Bottom:

(1)Plank Rows w/ merkin, (2) Curl into O/H Press, (3) O/H Press into Tricep Extension – all with the bell

Top:

(1) Box Jumps, (2) Step Ups, (3) Calf Raises – all with the bell

Once the PAX completed 3 sets 9 times up and down the hill, some additional upper body and leg work was completed (going up and down the hill), followed by a few “jail break” sprints back up the hill.

With several minutes left before COT, the PAX mosey’d their way back up the original hill to the reward of body destroyers until COT.

Count-o-Rama, Name-o-Rama, FNG Name:(Gilligan), Announcements, Prayers/Praises, Closing Prayer

As always, great to lead this group of HIM – everyone challenged themselves and put in some nice work this morning.

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One time at Bandcamp….RPG Style

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Band Camp came to RPG with one objective, prepare the Pax for the Sweati on Saturday morning.  Objective achieved!  

BROGA prepared the Pax for the SWEATI -CSAUP and offered a subtle reminder of the importance to add in some flexibility training during the week!

Bandcamp directed the Pax thru 30 mins of BROGA, then turned over the RUN/RUCK option to Bass-o-Matic (RUN Q) & CakeBoss (RUCK Q).

15 mins remained,  for a 1-mile tempo RUN with Bass-O-Matic or the all-important 3rd F Ruck with Cake Boss!

What are you doing to Get Right, Live Right, and Lead RIght?  POST somewhere to get better!

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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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