Fitness + Fellowship + Faith
QIC: Goose
Date: 03/07/2020
PAX: Fissure, Fly by, Chum, FNG-Flop, Money Ball, Belly Roll, Candu, Rocket Man
AO: The Landfill
Sunny Skies, Chilly
SSH x25
Willie Mays Hays x10
Forward Fold OYO
Windmill x15
Quad Stretch OYO
Third Grade Exercises x10
SSH x25
Bernie Sanders up hill with rock x3
5 exercises of your choice at every light post up to pavillion
Lunge down and back across field
Jailbreaks
QIC: threeskin
Date: 02/29/20
PAX: Burrito, She Shed, Doodles, Nemo, Ole Mess, The Count, Sidekick, Radiohead, Rocketman, Flyby, Pink Panther, Prosciutto
AO: Landfill
Coldish – not freezing
Been a while since I’ve been in a true COP, so I created one. Had some built in leaping mosies to highlight blocks one, two, and three.
SSH IC x 10
Little Baby Arm Circles x 10
SSH IC x 10
Reverse Little Baby Arm Circles x 10
SSH IC x 10
Tea Pots x 10
SSH IC x 10
Milatart Press x 10
SSH IC x 10
Good Mornings x 10
SSH IC x 10
Willie Mays Hays x 10
SSH IC x 10
Squats x 10
Leap Day can only mean one thing. We must leap… a bunch
But first! Curly Apocalypse!!!!!!
Title of exercises or routine
Progress through 3 stages of activities at a blistering pace.
Blocks 1, 2, and 3 are staged along the edge of the hill.
Staging area is near the pavilion. Pair Up
Leap to block one: 10 merkins and 10 squats when you arrive and before you depart
– run down to swings: one pax low rows while other mountain climbs
– run back up to block: one pax merkins while other imperial walkers
Leap to block two: 10 merkins and 10 squats when you arrive and before you depart
– run down to rocks: one pax curls while other presses
– run back up to block: one pax merkins while other imperial walkers
Leap to block three: 10 merkins and 10 squats when you arrive and before you depart
– run down to swings: one pax squats while other mountain climbs
– run back up to block: one pax merkins while other imperial walkers
Leap to block two: 10 merkins and 10 squats when you arrive and before you depart
– run down to rocks: one pax curls while other presses
– run back up to block: one pax merkins while other imperial walkers
Leap to block one: 10 merkins and 10 squats when you arrive and before you depart
– run down to swings: one pax low rows while other mountain climbs
– run back up to block: one pax merkins while other imperial walkers
Winners get to alternate curls (Curly Apocalypse)
Repeat the exercises with a couple of mods.
Mary: Flutter Kick Apocalypse!!!!!
Count and Name: MmmHmm – Even mathletes can do it.
The math of leap year is crazy interesting. The reason is to keep the summer solstice in the right spot of the middle of the year. Sometime we need to make a leap of faith to keep out center in the right place. If we let things drift over the years we can get out of sync. Know when you need to leap and make the move.
Flyby Flewby
Nemo and Ole Mess were very thankful (so thankful they don’t even know) they led the whole way and didn’t have to hear anything about Burrito expelling fluid before the in-laws showed up.
Sidekick argued that he can miss the first 25% of a second hour workout and because that is still longer than 2 45 minute work outs and get credit for all the work. What say you Peanuts?
It was noted that flutter kick apocalypse had likely never been put together. Everyone was in favor of the partner curly apocalypse.
The merits of going down a hill when you have to go back up were argued.
The goals for that sport with the funny spotted ball were reported missing.
Praises! Pro’s momma, and Threeskin’s 2nd Cuz
Both followed by Burrito asking forgiveness.
QIC: WuzntMe
Date: 07/27/2019
PAX: Loco, Peanuts, MoneyBall, Whittler, Prosciutto, She Shed, DeerJack, Iron Butt (respect x2)
AO: The Landfill
Conditions
Bright, warm, dryish.
Mosey down to the bottom lot. Circle up.
SSH x20
Imperial Walkers x20
Don Quixote x20
_Randy_
LBAC x20
Reverse x20
Algerian Private Establishment for Enjoyment in the Evening x20
Chinooks x20
Seal Claps x20
_recover_
Burpees x5 OYO
Forward Fold x15
Royce Gracies x10 IC
SSH
Mount Squat Merkin
Scale Mt. Trashmore, line up in single file at the soccer field.
PAX count off, 1, 2, 3, 4,5,4,3,2,1.
Everyone moves forward with high knees, but each HIM responsible for calling Merkins IC as cadence gets to them in the line. PAX stop and complete exercise together. 25 total IC.
Turn around to return to starting point, but this time with squats instead of merkins.
Turn around again, sprint back to pavilion
Prison Fun With Coupons
Indian run down hill to rocks. Pick up your new girlfriend, and Indian Run back to pavilion with girlfriend above your head (hallelujah style) or toting like a running back.
In pavilion:
10 shoulder presses IC
10 curls IC
10 triceps extensions IC
10 American Hammers w/ coupon IC
10 Kettle Bell swings OYO
10 goblet squats IC
4 prison cell merkin burpee box jumps IC
Repeat 2x
Indian run back bottom of hill with coupons to replace them. Last PAX does three squats before catching up and overtaking the leader
~drop coupon~
Indian run back to bathroom complex, except last PAX must do three lunges before overtaking the leader.
WallSits with the CookieJar
Since Threeskin isn’t here, it only makes sense to use his Cookie Jar.
Everyone claim an air chair.
10 count each way.
Pass the jar 5x.
Pass the jar 5x, with shoulder press x5 when it comes to you. End PAX owe 10.
-recover-
PAX were encouraged to take a break from the airchair (if needed) with 5 merkins before reclaiming the airchair.
Return to Prison
Sprint to pavilion.
prison cell merkin burpee box jump x4 IC
Mary
-on 6-
LBC x20
Flutter Kicks x20
Pretzel Crunch x10/each leg
Slutter Kicks x20
-Plank position-
Ring of Fire each way – 10 count one way, 20 count other.
_time_
During the pavilion sequence, the playlist was nothing but covers – famous songs recorded by someone other than the original artist. In life, we often spread ourselves very thin, between home, work, wife, kids, church, hobbies, other pursuits. But the problem with this is that we leave something uncovered. If you’ve spread yourself too thin, someone else will pick up where you left off. The problem is, that this often isn’t who you’d otherwise like it to be. For instance, if you don’t pay attention to your kids, *someone* else will – and often with a negative intent. If you don’t pay attention and take care of your wife, *someone* else is going to make her feel like you should have. If you don’t cover your responsibilities at work, *someone* else is going to take your job. Build your network of other decent men, and make sure you have coverage in all the places you need. Make sure you’ve surrounded yourself with genuine helpmates, and be a genuine helper to someone else.
Whittler lamented the overall lack of Nickleback on the playlist. He also chose the slutter kicks. Creed was also mentioned.
Prosciutto had helpful tips for newer PAX when calling cadence during Mt Squat Merkin. He also issued a challenge to YHC – message received, and accountability appreciated.
She Shed reminded us not to leave out the second set of American Hammers. Wouldn’t want to shortchange the group.
Jokes abound regarding coupon girlfriends, time spent in prison, and things looking bigger in the dark.
Peanuts was on time. Everyone was very confused.
Deer Jack has been very consistent in his first few weeks.
Loco is fast, and wears cleats *just in case* a socc, er, futbol game breaks out.
MoneyBall posted Tuesday through Saturday. Animal.
IronButt led us out. We’re privileged to have him as our mentor Q.
If you don’t like Seether’s version of Careless Whisper, then I don’t want to be friends with you.
Dadurday in two weeks at the Landfill.
QIC: Prosciutto
Date: 07/20/2019
PAX: Sunburn (Respect), Early Bird, Iron Butt (Respect), Peanuts, WuzntMe, Threeskin, VSquared, Moneyball, FNG-Raptor (2.0), Fissure, Back Pew, Loco, The Count (Respect)
AO: The Landfill
Conditions
Muggy as a mug, Dewey like the Decimal, 78 degrees
Warm up
SSH, High Knees, Imp Walker, Forward Fold, Willy Mays Hays, SSH, Merkins
Lap around field with native american runs; pick up the six and head to the park’s gate.
Run up Pine Breeze hill and back, plank for 6, SSH for good measure
Grab a partner (Note to self: Don’t count off 1’s and 2’s if you want the group to pair up; YHC is an idiot).
Hill Suicides
A nod to The Count for the gauntlet idea (P1 run to a point 3 times and back while P2 performs exercises). Then switch.
Starting at base of hill
P1 runs up the hill (run down), Bernie up hill (run down), Bear Crawl up hill – 5 burpees at the top and run down and switch with P2.
P2 is performing superset (no pause between exercises) with provided mason bricks at bottom:
R1) 10 shoulder press, 10 full curl, 10 big boy sit ups
R2) 10 wide squat, 10 lunge, 10 monkey humper
R3) 10 bent over row, 10 upright row, 10 rear delt row
R4) 10 half burpees, 10 shoulder taps, 10 carolina dry docks
R5) 10 Supermans, 10 Flutter Kicks, 10 Supermans (yes, twice)
Mosey to Wall by the toilets
Wall Sit Supersets:
1) Joe Frasier x 10
Smurf Jacks x 10
2) Muhammad Ali x 10
Smurf Jacks x 10
3) School Bus x 10
Smurf Jacks x 10
4) Prosciutto Gold Chain x 10
Smurf Jacks x 10
*Special thanks to WuzntMe and VSquared here for picking me up with the cadence – as I was properly cured ham.
Mosey back to base of hill for Wheel of Merkins (5 rounds)
6Mom:
Capt Thor 1:4 (bbsu, hammer)
Dolly
Rosalita
Single leg extension
Flutter Kick
Full disclosure – I found this from an Italian Job post in Rock Hill Region (“The Rock”) and found it to be extremely… “Impactful”. I couldn’t have said it better myself, so I didn’t.
As #HIM, we influence many around us – our brothers, our co-workers, our communities.
The most important influence we can have is at home. Sometimes we forget how much impact our words and actions have on our families. Our children are watching and learning with every move we make. If we lose our temper, they see it. If we are glued to our phones, they notice. When we love our wives, they see it. When we make time for our families, they notice.
Our children are the future of this world. If you want to change the world, it starts at home. We have to make sure our impact is positive. We need to carve out time for our families. If we can do it for work, why can’t we do it for those that really matter? If you lost your job today, they’d replace you within the month. But you cannot be replaced at home.
I’ve said it before, our children spell love T-I-M-E. You see, the story that may seem trivial to us is really important to our children. We must make sure we pay attention to those little things, because to our kids, they are everything.
Here’s the challenge for all reading: Be the dads we need to be. Be the husbands we are called to be. Then watch as the future generations become better versions of us. We reap what we sow. If we sow encouragement, we get love. If we sow discord, anger ensues. If you want to change the world, start at home.
>Italian Job
2.0 & Dad Workout @ the Dame on 8/10
QIC: Sunburn
Date: 07/06/2019
PAX: Fly By (Respect), VSquared, Song Bird, Milkman, Sonic (Willy Loman), FNG-Earmuffs, Geek Squad, Back Pew, Candu, Vila, Skitch, Mader (Willy Loman), LazyBoy (Willy Loman)
AO: Landfill
Conditions
Not bad but we did sweat…a lot
SSH, Forward Fold, Willie Mays Hayes, Mountainman Poopers, Mosey to lower parking lot by big hill. Little Baby Arm Circles, LBAC Backwards, Moroccan Night Clubs, Seal Claps, Overhead Press
Mosey across the walkway to the big HILL
Bear Crawl to the top and come back down and finish with the 6 then walk it down to the bottom.
Lunges to the top and come back and finish with the 6 then walk it down.
Bernie Sanders to the top and come back down and finish with the 6. Walk it down.
Mosey to the playground.
3 Groups Rotating Stations – Rotate through each station twice. Q’s count 20 each
Swing Crunches
Dips
Squats
Mosey to the soccer field:
Suicides 20 yards back to goal line and 10 Broad Jump Burpees
30 Yards back to goal line and 15 Werkins
40 Yards and back to goal line and 25 Shoulder Taps
50 Yards and back to goal line and 30 Jump Squats
Repeat but cut the reps in half rounding up.
Mosey to bottom of the hill.
Bear crawl to top then pick up the 6 back to top then walk to bottom
Lunges to top then pick up the 6 back to top then walk to bottom
Bernie Sanders to top then pick up the 6 back to top then walk to bottom
Mosey over to small hill:
Bear Crawl to top walk it down
Duck Walk To Top and walk it down
Reverse Crap to Top and walk it down.
Mosey to soccer field:
Mini Yoga session led by Vila
Suicides 20, 30, 40, 50
50 Yard Jail Break
12 Crunchy Frogs, 12 Hello Dolly or Good Girl Bad Girl, 15 American Hammer
We talked about cleaning out the unnecessary garbage in your life in order to become the best HIM you can be. Whether it be what you read, watch or conversations you take part in, life is too short to waste your time focusing on things that are unfruitful, harmful or working counter-intuitive to our efforts to be better. If it’s not accelerating you in the right direction whether it be relationships, goals, work or other then get rid of it and don’t waste time on it. Clean out the garbage and be free to live.
My pre-blast goal was to have someone splash Merlot, someone cry and someone to either sign me up to sell their house or buy a house or we will exercise until all 3 happen. Unfortunately none of it happened however Vila gave a fake cry and I wasn’t buying it. These HIM are excellent and we enjoyed the 3 – Willie Loman who joined us this morning.
Fallen 5 Next Saturday.
QIC: Sidekick
Date: 06/29/2019
PAX: Milkman, Uncle Fester, Back Pew, Cow Bell, Threeskin, Venus, Sunburn, Loco, Candu, Peanuts
AO: landfill
Conditions
72 and humid. Shocker
SSH ICX20; Forward Fold ICX10; SSH ICX15; Slow Squats ICX12; Left over Right ICX10; Right over Left ICX10; Mercans ICX15; Willie Mays Hays ICX12
Wiffle ball
Wiffle ball was fun. Split into 3 teams with two teams in the field while the other hit. 3 Burpee penalty for any strike out for batters; 3 burpee penalty for each run given up for the fielders.
Captains were Threeskin, Peanuts and Sunburn. Threeskin had the first pick followed by Sunburn then peanuts.
Peanuts took the first bat and the team plated a single run. Sunburn was next and took a goose egg. Team threeskin scored a pair and took the lead after inning 1. Peanuts plated another solo tally in the second and final inning to tie it up. Team Sunburn also plated a run but it was too little too late. Team Threeskin walked it off in fashion on a missile off the bat of Sidekick for a 4-2-1 victory. Oh the DRAMA!
The game was not without incident. Peanuts tried to stretch a single into a homer and was pegged out at home. He was unaware of the pegging rule which he later googled and found to be accurate. As with all of our games with bases there were multiple wipe-outs and potential injuries.
Futbol
we then transitioned to Futbol. Slightly modified to no goalies which again caused some controversy. It was Peanuts again who decided to use his God given homosapien advantage (aka hands) to stop shots on two different occasions.
The game was tight with Team Milkman using a more technical approach while Team Loco was driven by the magical wizadry of Loco’s feet.
There was a shot from midfield that arced and curved into the net and an actual cross that found its mark to be deflected into the net. So, it did appear like a real sport at times.
The game ended in a 5-5 tie. There were no legitimate injuries, only the normal futbol flops
Be safe and remember what the Holiday is for. Have a good weekend
Covered most of this in the beat report above
7/4 Convergence at the beast. 7 AM
Fallen 5 Ruck a thon on 7/13 at the Dame. 7AM
QIC: The Count (RESPECT, RESPECT)
Date: 06/22/2019
PAX: BestInShow (RESPECT), FNG-Bloomin Onion, Fissure, FlyBy, GeekSquad, IronButt (RESPECT RESPECT), Milkman, MoneyBall, Peanuts, Prius, Ringwald, SheShed, Skitch, UncleFester, VSquared
AO: Landfill
Conditions
Beautiful morning, 71 degrees and humid.
Warm-o-rama: Windmill (10 IC), Finkle Swing (10 Ea Leg), Tappy-Taps (10 IC), Sprinkler (10 IC), Willie Mays Hayes (10 IC), Nancy Kerrigan (10 IC – Ea Leg).
Red Barchetta (RUSH) + DORA stations.
Starting at one end of the field all PAX:
AYG 100 Yards and 100 SSH, mosey back to starting point hold plank for 6.
AYG 75 Yards and 75 Mountain Climbers, mosey back to start hold plank for 6.
AYG 50 Yards and 50 LBC's, mosey back to start and hold plank for 6.
AYG 25 Yards and 25 Merkins, mosey back to start and hold plank for 6.
AYG 10 Yards and 10 Burpees, mosey back to start and hold plank for 6.
Rinse and Repeat Round 2.
Round 3: Rinse and Repeat doing 50 SSH, 40 Mountain Climbers, 25 LBC's, 15 Merkins, 5 Burpees. Hold Al Gore for 6.
Round 4: Rinse and Repeat doing 25 SSH, 20 Mountain Climbers, 25 LBC's, 20 Merkins, 5 Burpees. HOld Al Gore for 6.
Mosey to Hill: DORA's (8 Stations)
Team up: PAX 1 does AMRAP while PAX 2 runs down and up hill. Flip Flop. When 6 is in all Rotate to next Station. Rinse and Repeat for 8 stations.
1. Jump Squats
2. Squats
3. Overhead Press (30 lbs)
4. Curls (25 lbs)
5. Squat (40 lbs)
6. Tricep Extension (25 lbs)
7. Incline Merkins
8. Decline Merkins
END EX
CIRCLE OF TRUST: My thought / comment of the day: Do something for a friend or a stranger and not expect anything in return. Plenty of opportunities around our community to to it. Countarama, Namearama.
BALL OF MAN: IronButt took us out in prayer. We lifted those who are ill and in need of comfort.
We had less and less mumble chatter as the workout went along, but after the “Sprinkler” during warm ups, I had everyone try the Floss Dance….Pretty disappointing, with the exception of FlyBy, who seemed to have it mastered. What can I say about GeekSquad and the Sprinkler, except he has no rhythm! His words not mine! But who am I to argue!
Some heading to help Proscuitto at the Community Project! Thanks Brothers!!
QIC: Ohms
Date: 06/15/2019
PAX: Fissure, Steam Engine, Prosciutto, Cowbell, Money Ball, Candu, Back Pew, Peanuts, Whittler, Iron Butt, Skitch, Uncle Fester, Venus, Early Bird, Sunburn, FNG-Loco
AO: The Landfill
Conditions
No rain ♥
Stage 1 (Arms/Chest)
S – Shoulder Press x 15 OYO (Partner: Plank); Swap with partner
H – Half Curls x 15 OYO (Partner: Plank); Swap with partner
I – Incline Merkins x 15 OYO (Partner: Plank); Swap with partner
T – Tricep Extension x 15 OYO (Partner: Plank); Swap with partner
Rinse & Repeat for 10 min
Cardio – 50 yd sprints for 5 min
Stage 2 (Legs)
W – Wide Squat x 15 OYO (Partner: Al Gore); Swap with partner
I – Iron Mikes x 15 OYO (Partner: Al Gore); Swap with partner
L – Lateral Squats x 15 OYO (Partner: Al Gore); Swap with partner
L – Lunges x 15 OYO (Partner: Al Gore); Swap with partner
Rinse & Repeat for 10 min
Cardio – Indian Runs for 5 min
Stage 3 (Abs)
H – Heavy Flutters x 15 OYO (Partner: Hold 6″); Swap with partner
U – Up-Sits x 15 OYO (Partner: Hold 6″); Swap with partner
R – Russian Twists x 15 OYO (Partner: Hold 6″); Swap with partner
T – Toe Touches x 15 OYO (Partner: Hold 6″); Swap with partner
Rinse & Repeat for 10 min
Cardio – Hill Repeats for 5 min
“Everybody wants a quick fix. You may get results, but the results will not be permanent. The permanent results come from you having to suffer. Suffering is the true test of life.”
-David Goggins-
QIC: Free Candy
Date: 06/08/2019
PAX: Backpew, Candu, Chief, Ducktales, Flyby, Milkman, Moneyball, Otis, Proscuitto, Sheshed, Sidekick, Skitch, Sunburn, Uncle Fester, V2, Venus
AO: Landfill
Conditions
Couldn’t tell what was drizzle from the sky versus sweat…so there’s that.
Jog around the dog park fence counter clockwise. When we arrive at the hill on the one side of it, we stop. Repeat the following pattern:
At the end of one set, where all exercises are done, we took a couple 10 counts then grabbed some rocks nearby on the wood line.
After both sets, doing x25 then x15 of each, we skipped the rocks.
Jailbreak up the big hill and mosey to the pavilion.
Reading the book “Everybody, Always” by Bob Goff. My sister bought it for me for Christmas. The main idea of this book is that you should love everybody, always. Love the people that creep you out, love the people that annoy you. Don’t just love the ones who love you well.
One of the largest hurdles that keeps us from doing that is something that you’re probably feeling as you picture loving those people who you don’t understand; and that is fear.
What has stuck out to me so far is the immense desire this book has given me to scrap all of the fears that hold me back in life. Jesus on multiple occasions tells people to “be not afraid” and explains the importance of having a childlike faith. The author expands on the phrase “childlike faith” by stating that children do not have any fear in as many areas we we do as adults. How beautiful is that? And sure some fears are certainly healthy and keep us from getting in bad situations, but so many fears do hold us back. But children have a stronger sense of curiosity than a fear that holds them back.
If I could break through the barrier of fear in my life I could do so much greater. First and foremost I could love the Lord more fully than I do now. I would take some more risks, socially.
So thank you all for coming out today and being here when I have major fear that isn’t workout won’t be good or that it won’t be long enough. So what?
Venus said his heart rate shot up to 250bpm at one point (or was that the Katy Perry EDM on the speaker?).
Proscuitto loved the music so much that during the announcements, he shared that he would start exclusively listening to EDM and wants accountability in that.
Upcoming Ruck for the Fallen 5.
QIC: threeskin
Date: 06/01/2019
PAX: Back Pew, Early Bird, Fissure, Flyby, Free Candy, GeekSquad, Laces Out, Milkman, MoneyBall, Peanuts, Phonebook, Prosciutto, SheShed, Sidekick, VSquared, Whittler
AO: Landfill
Conditions
So nice, June day…
Before the warm up we disclaimed our workout and laughed about the modified disclaimers.
threeskin special warm-up (patent pending)
Mosey: to middle lot
SSH IC
Arm Circles (Backward and Forward) ALWAYS THUMBS UP
Good Mornings
Willie Mays Hays
Imperial Walkers
Calf Stretch
Mosey: to playground
Break up into teams: 6 swings (5 swings, 1 SWING DOWN), many options, do the math.
All exercises single count of 10 on the Swing or Rock Exercise
Grab a swing: low rows/plank/imperial walkers
Grab a swing: low rows/plank/imperial walkers
Run up the hill: military press/squats/imperial walkers
Grab a swing: low rows/plank/imperial walkers
Run up the hill: military press/squats/imperial walkers
Run down the hill & grab a swing: curls/lunges/imperial walkers
Grab a swing: low rows/planks/imperial walkers
Run up the hill: military press/squats/imperial walkers
Run down the hill & grab a swing: curls/lunges/imperial walkers
Run up the hill: tricep extensions/pickle pounders/imperial walkers
Grab a swing: low rows/planks/imperial walkers
Run up the hill: military press/squats/imperial walkers
Run down the hill & grab a swing: curls/lunges/imperial walkers
Run up the hill: tricep extensions/pickle pounders/imperial walkers
Run down the hill & grab a swing: body extensions/good mornings/imperial walkers
Walk up the hill and take the rocks to the field.
Mary: red rover 10 counts IC
Round One
Low Rows – both sides
Round Two
Pickle Pounders
Pickle Pointers
Round Three
Freddie Mercury
Mountain Climbers
Cross Training: physical workout and skill set training
Repitition can create injury, slow you down, get you in a rut, stagnate your career
Mix it up and cross train: new exercise, new sport, new class, new way home
In my experience: this will create new perspective and bring your back refreshed!
CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]
Aspects of Brainwashing were discussed using different groups that use initials (CFC, VBS, etc…) Off color jokes were told.
GeekSquad’s soundtrack perfectly synced with the Q culminating in Freddie Mercury’s and walking back to We Are The Champions (Q took full credit)
Flyby discovered the Q’s secret by proclaiming that a confusing series of exercises is a Seal Team 6 technique (Q took full credit)
Fallen Five
Hacksaw Launch