Tag: Zimmer

Bracket buster round 2

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After a crazy weekend of March Madness – and Duke should have lost…13 PAX decided to post

mossy to concrete pad for bracket buster round 2.

In between each round, run a lap. Rounds go 2, 4, 8, 16, 32, 64.

So 2 burpees, run; 2 burpees and 4 shoulder presses, run; 2 burpees, 4 shoulder presses, 8 chest presses, run; 2 burpees, 4 shoulder presses, 8 chest presses, 16 curls, run; 2 burpees, 4 shoulder presses, 8 chest presses, 16 curls,  32 skull crushers, run; 2 burpees, 4 shoulder presses, 8 chest presses, 16 curls,  32 skull crushers, 64 LBCs run. 10 count

So 2 burpees, run; 2 burpees and 4 squats, run; 2 burpees, 4 squats, 8 chest presses, run; 2 burpees, 4 squats, 8 chest presses, 16 skull crushers, run; 2 burpees, 4 squats, 8 chest presses, 16 skull crushers,  32 hello dollies, run; 2 burpees, 4 squats, 8 chest presses, 16 skull crushers,  32 hello dollies, 64 flutters run. 10 count

So 2 burpees, run; 2 burpees and 4 step ups, run; 2 burpees, 4 step ups, 8 overhead swings, run; 2 burpees, 4 step ups, 8 overhead swings, 16 LBCs, run;

COT

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Do you need a bell? VQ at Armory

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So I was nervous about my first Kettlebell Q.  Sure, I’ve been to The Hive and The Armory a few times but never Q’d.  Honestly, YHC had to pour over backblasts to get some exercises to call.  Then Youtube to see how to do them.  But hey, the theme of the month is Growth so let’s do this!

To make my Q a bit easier, I got to the AO early to literally chalk out the Main Event.  I start seeing the cars roll in as I’m finishing up then I head over to the gathered circle of men, excited to see some familiar and newer faces.  Good crowd I’m thinking.  I set my Kettlebell down and proceed to great the PAX.  I get to Peabody as he’s rolling up and he and asks me if I need a Kettlebell.  Man, I guess it’s obvious I don’t know what I’m doing!  A quick disclaimer was given, we left the bells, and took off.

The Thang

After a mosey around the back of the church, we circled up in the front parking lot for some warm-up exercises.  All IC in no particular order:

  • SSH
  • Imperial walker
  • Windmill
  • Merkins
  • Dips
  • Mountain Climbers
  • Moroccan Night Club
  • Low slow squats

Mosey backs to the start spot and grab your bell.  In cadence for a round of squat curls.

Mosey back to the front parking lot with kettlebell.  Partner up for some Dora.  One partner ran a lap around the lot while the other lifted.  As a group, complete  100 squats, 150 curls, 200 lbc’s.   Special shout out to Fish Sticks who would not let me take it easy on the run and ran me down each lap.  Well done Sir!

Main Event

Mosey over to the far lot where 5 parking spots at the top and 5 spots at the bottom had exercises posted.  With your partner, pick a parking space.  Both would do 10 reps of the exercises listed.  When complete, rotate over one spot to the right, leaving your kettlebell behind for the next group.  When you get done with the 5th station, rotate to other end of the lot.

Everyone got through one complete rotation, some made a few more before time was up.  Here’s what we did at each station:

  • goblin squat / calf raises
  • tricep extention / curl
  • shoulder press / single arm swing with pass through
  • figure 8’s / halos
  • LBC / merkins
  • lawn mower pulls, each arm
  • squats / lunge with pass through
  • skull crushers / big boy sit-ups
  • American hammers / merkins
  • swings / curls

Mosey to COT

Announcements – Sign up for Operation Sweet Tooth 8K, Huntersville, NC on 3/20.  Virtual Option available

Prayers – David Chadwick resigned as Sr. Pastor at Forest Hill Church after 39 years.  Prayers for church body and Elder leadership in this time of transition.  Peabody is on the Council of Elders so we prayed for him, our families, children, & injured PAX.

Thanks JWOW for the chance to Q!  Thanks also for the encouraging word from the PAX.  I encourage anyone out there to attend kettlebell workouts and Q!  If you need a bell, just ask Peabody.

Flat Tire

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The Coop: Mixed Meters

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24 PAX gathered in the gloom. The summer numbers bump is upon us. Can we stick with it when it is 10° again??

The Thang: Lots of mixed (non-4) counts

Mosey around the main parking lot covering as much ground there as possible in a zigzag pattern. Alternating High Knees, Butt Kickers, and Karaoke.

Mosey to the band practice lot
SSH x30
1 Burpee
Windmill x10
2 Burpees
Imperial Walker x15
3 Burpees
Hillbilly Walker x15
4 Burpees
LSS x15
5 Burpees
(It took until the Hillbilly Walkers for Longshanks to realize I was copying one of his warmups. Imitation is the highest form of flattery…..why fix it if it ain’t broken?)

Mosey to traffic circle COP
Alternating:
Down Dog and Honeymooner
Plank
Shoulder Taps x10
Yogi Squats

Mosey to Pull Up Bars at ROTC Building
Split into groups of 3s (CSPAN made a French joke and the PAX did 9 Burpees in cadence)
Rotate partners through Derkins, Pull ups, and Wall Sits. Called up and down for each exercises. Did about 6 slow pull ups per PAC.

Mosey to Elementary School parking lot
Partner up for alternating Mike Tysons and Bear Crawls from island to island through the parking lot.

Mosey back towards COT with a lap around the basketball court.

At COT:
Around the Worlds (12 count lunges) x6
Flutters x15
LBC x15
Catalina Wine Mixer x2 (hit 6 o’clock)

NMM:

As PAX, we regularly challenge ourselves physically in the gloom. Leaving the comfort of the fart sack to push ourselves and get better. But how often do we challenge ourselves mentally, emotionally, or spiritually. Often with these challenges we don’t have to wake up and head to the gloom; they come our way without us seeking.

How do we respond to emotional challenges presented in the form of a four-year-old trying to situate their sock perfectly when it is time to go? Or mentally when there’s a civic challenge that needs to be addressed? Or spiritually when were faced with our own demons?

Addressing and improving physically is a wonderful thing, but we as PAX must strive to better ourselves emotionally, mentally, and spiritually as well. Otherwise we are always out of balance.

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Be IMPACTfull each and every day

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This month’s word on the month is IMPACT. what a better way to start the month than being Impact full as a Q. Smither’s also was Q at CnW and what a better way to emphasize the word of the month, then to have back to back messages. I normally don’t develop a weinke a few days in advance, but lately I am dealing with personal challenges that are Impacting me in various ways. So when I began to prepare for the Q I thought it would be interesting to develop a weinke around the word IMPACT. I thought it would be easy to find exercises starting with each of the letters in the word, but I was wrong. It sure was a challenge to for a few words, knowing that I couldn’t utilize coupons and wanted to keep it “moderate”. Below are the various exercises that were performed in order to spell IMPACT (a few were re-used due to the limited selection). We spelled IMPACT 5 times, if I did my math right.

I: Indian Run (we started and ended with this as we ran to/from the Clean Eats parking lot); Iron Hulk (Lexicon states this is Jack Webb with 1:4 ratio); Incline Merkins

M: Merkin; Moroccan Nightclubs; Maktar N’Dyies; Mountain Climbers

P: Peter Parker; Parker Peter; Protractor; People Chair; Partner Merkins

A: Abe Vigoda; American Hammers

C: Carolina Dry Docks; Chilcut; Catch me if you Can (crowd pleaser with merkins)

T: Tony Hawk Burpee; The Chinook; Temp Merkin; Toy Soldiers

Don’t let the day go by without being Impact full with your M, 2.0s, Community, and faith. LEt HIM speak to you in how you can do so. Your M and 2.0s look up to you and rely on you to be an Impact on their lives by leading by example. I have failed this countless of times, but I know and NEED to continue to remind my self that HE died for our sins. This was and still is the most Impact full thing anyone could do for us.

Trucker

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