Fitness, Fellowship, Faith

Month: June 2020 (Page 9 of 10)

Q Source at the GOAT?

14 manly men circled up at the Goat on a muggy morning ready for some work. No FNG’s.
Warm Up
SSH, Cotton Pickers, Low Slows, MNC all x 15 IC
Pledge
Mosey under the bridge down to the basketball court parking lot. Circle up for…
Dirty MacDeuce: 3 exercises to 12 reps IC (if possible) Arms, legs, Core
I also asked how many guys were familiar with Q Source and to my surprise, less than half were. After each set, I told the quadrants (only 4) of the Q Source.
Set#1 Werkins, Low Slow Squats. Flutters, All x 12 IC, Run a lap around the extended parking area.
Q1 GET RIGHT. Each man must get himself right if he is to make the proper impact he should be making.
Set#2 Burpees x 12 OYO, Monkey Humpers and Freddie Mercuries x 12 IC, Run a lap.
Q2 LIVE RIGHT. To Live Right each man must have an ultimate purpose in mind.
Set#3 MNC’s, Mountain Climbers, Amer Hammer x 12 IC, Run a lap.
Q3 LEAD RIGHT. Practicing virtuous leadership in each man’s area of influence or as Q Source Leadership is influencing movement to advantage.
Set#4 CDD’s, Calf Raises, Dyeing Cockroaches, All x 12 IC, Run a lap.
Q4 LEAVE RIGHT. Each man is constructing his legacy by his daily virtuous leadership. Be mindful of the legacy you will leave to your family and others that you influence.
Set#5 Diamond Merkins, Lunges, Big Boys x 12 IC, Run a lap.
Mosey back up the hill and down to the gazebo for a ten count. Mosey up the road to the Baptist church parking lot. I’m pretty sure it was a Baptist church. Circle up for…
Core Time 7’s
Flutters x 7 IC
Flutters, Am. Ham x 7 IC
Flutters, Am. Ham, Freddie Mercuries x 7 IC
Flutters, Am. Ham, Freddie Merc, LBC’s x 7 IC
Flutters, Am. Ham, Freddie Merc, LBC’s, In & Outs x 7 IC
Flutters, Am. Ham, Freddie Merc, LBC’s, In & Outs, Dying Cockroaches x 7 IC
Flutters, Am. Ham, Freddie Merc, LBC’s, In & Outs, Dying CR, Reverse Crunch x 7 IC
After each set of these I read the first 7 topics of Get Right in Q Source.
1) DRP Daily Red Pill (getting better daily)
2) King (Man’s right relationship with himself, fitness)
3) Queen (What a man puts into his body)
4) Jester (Temptation that hinders Acceleration, food, anger, jealousy)
5) M (Relationship between Man and Woman, most important)
6) Shorties (sacrificial relationship with children, give all)
7) Shield Lock (Man hunts best in a pack, accountability)
Buckeye reminded me our time was up, so mosey back.

Announcements: Get out and post for yourself and all the men beside you. It means a lot.

COT: Breaker’s mom, Clavin’s M, Sister Act’s daughter, T Square’s dad. Broke took us out with a prayer.

**NMM Thanks to all of the guys who came out today. Good to workout with a few guys I haven’t seen in a while.

Rock pushing at TRB

This gloom brought 5 men out to keep pushing the rock. It was warm. Should be, it’s June.

Warmup

Plank jacks x10 IC

Dying Cockroaches x10 IC

Grass Pickers x10 IC

Pledge of Allegiance

Mosey to the never before used baseball field. The outfield will be the site of the Triple Nickel. At the cone do Pickle Pounders, the other end do Morning Woods. Good for the blood flow!

Mosey around the fence to the hill beside the building for Elevens. Dips on the curb, bear crawl up the hill and do WW1 situps at the top. More blood flow!

Fellowship mosey to the back lot for Merkin Mania. Although I’m a founding member of the Merkin Haters Club I actually chose to do this myself. Do five reps of each merkin type:

  • Diamond
  • Regular
  • Wide Arm
  • Crucible
  • Stagger Left
  • Stagger Right
  • Tempo
  • Hand Release

Feel the burn. Next is YHC’s own creation, Ab Killers.

10 Oblique crunches each side then 50 LBCs. 15 Oblique crunches then 50 LBCs. 20 Obliques then 25 LBCs. Finally 25 Obliques then 25LBCs.

Because we have time and more rock needed to be pushed we did another round Merkin Mania. More blood flow!

Mosey back to the front for Bring Salley Up followed by side straddle hops and we’re done.

AyE!

Prayer Requests: Our country, law enforcement, Breaker Breaker’s mom, recent graduates

Thank you for the opportunity to lead men!!!

Fun Times

So This week I decided to finished what TacoBell prevented last week lol. There was a nice crowd this morning it was good to see some new faces that we haven’t seen since the quarantine. Here’s how it went.

Pledge

Warmup:

Don Q x 15 IC

Imperial walkers x 15 IC

Merkins x 20 IC

LBC x 15 IC

Thang:

SSH x 100

Squats x 50

American Hammers x 30

Dips x 20

High Knees x 60

Mountain Climbers x 20

Lunges x 25

SSH x 90

Side lunges 15 each leg

Merkins x 20

Bobby Hurleys x 25

Flutter kicks x 25 count right leg

LBC x 30

Obliques x 20

Dirty birds x 20 each side

Baby makers x 30

Burpees x 10

Squats x 60

Plié squats x 40

Wide arm Merkins x 20

Butterfly WW1 x 20

SSH x 100

Mountain climbers x 25

Mary ( pax choice for last 5 min)

Prayer Rrquest: HIPAA, Clavin’s M, Timeframe’s Dad, the nation.

Good work everyone.  It was great to have so many out this morning.

YHC took us out

 

Growleven intro

12 Men showed for a Wednesday morning, pushing ahead of the fartsackers.

The Thang:

30 SSH

21 Imperial Walker

Mosey to Parking lot.

Backwards Running 20 Yards

Karaoke Facing the building for 20 Yards

Karaoke Facing the street for 20 yards

Mosey and then 20 Hand Release Merkins OYO

Mosey around to Gaston’s Hill

Growleven’s starting at bottom of hill.

1 Mountain Climber at the bottom of the hill. 10 Hand Release Merkins at the first mailbox.

Increase to the next mailbox each time while switching the numbers to 10 and then 1.

Everyone met at the top after completing. Plank, Shoulder Taps, Left then right arm up, elbow planks with touching in front while the 6 arrived.

Start at first mailbox at the top. 20 Squats

2nd 20 Monkey Humpers

3rd Squat Jumps 20

4th Calf Raises 20

5th wide leg Calf Raises

Rinse and repeat increasing by 10 each time.

We made it through the set of 40 each.

1 minute left so we mosey back to the start.

The Moleskin:

Oh, the fun we all had including me. The hill workout was hard for me as well. Everyone did awesome and it was great to see all the Kotter’s back out in the gloom.

Hope we keep with this energy and grow some more. We can help other men which in turn helps us as well.

Mt. Mitchell planning maybe.

Prayers to family members, Ending Covid, and for the country to heal.

Gastone Out

 

Little hills little heat

8 pax joined me on this beautiful hot and breezy Tuesday to get some good work in..        warmup: SSH x15….let’s roll off to the lake hill. Everyone join me half way down the hill run to top 1 merkin back down 1 big boy all the way to a 10 count…oompa had a potty break so he we had to run to the bottom of hill 1 more time of course no standing around waiting on him. Off we are to the next light pole 10 burpees we hit 4 light poles on the way across the street for some interval work…2/10 or mile jog 2/10 sprint 1/10 walk…50 american hammers ….back across jog to parking lot near flag for some sprints. Sprint half the parking lot start with a 10 count of jump squats with some friendly merry all the way down to 1 with sprints all.in between and maybe a curve ball of 2 full parking lot sprints and 10 more burpees in there….finish up with 1 burpee at each light pole around the parking lot and 22 for the vets….Thank you men for letting me come lead you in today’s workout.    Tyson.                                                                                                                             Announcments:June 13 gas house suppose to be a killer Q? (From freight).                                    prayer request: sister acts daugter..pockets mom.. breaker breakers mom.

7 11’s

Well it’s been awhile since I have Q’d at Sandlot….heck, been awhile since I’ve Q’d period. Got into a slump…whatever. It was good to be back out here with a little responsibility instead of fartsacking or just posting. I was not nervous, more embarrassed that it has been so long. I got over it and showed up almost late….forgot my gloves and had to run back to truck to get them. Howdy FNG, let’s get started.

Introduction, 5 rules of F3 for the FNG compliments of Sargento then PLEDGE and  warm up: SSH, Merkins….don’t get up yet……mountain climbers, big boy situps, then we are off. Mosey to 7/11 for 7 elevens: 11 Merkins on 1 end, mosey through the gas fumes to the other side then 11 Big Boy situps on the other end for a total of 7 sets of exercises. Plan was to mosey to the dilapidated pharmacy but too much traffic and not interested in Frogger this am-OMAHA to the Planet Fitness parking lot and mosey around half way, lie on the ground and feel how comfortable the new parking lot it (take that Folsom, it. felt. GOOOOOOOOOD.) Get up and mosey around to the wall for some (thank you Watts Up) HIP SLAPPERS!!! 3 rounds of 10 reps with mosey across the lot between sets then heck, why not? Do a 4th set of hip slappers then mosey on over to Food Dawg for some 3LB…..what is 3LB you ask????? Why let me tell you…3 Lunges (right, left, right) then a burpee. 3 lunges then 2 burpees, 3 lunges then 3 burpees…..We went to the 3rd light pole thanks to Sargento. After hitting 5 burpees we Omaha’d to 6 lunges because I was almost crying. We moseyed back to Planet Fitness for some Bulldog Merkins (legs on the wall like a Dirty Hookup straightened out then 3 merkins) then mosey across the lot and back. Think we did 3 sets: note to self-put hands back a little or else it is a problem. Next, mosey to the loading dock for Sumo Squats X 10 then run to loading dock, up, then mosey back with plank until 6 arrives. We did this 3-4 times I think. Time was running short so we headed to the walls for dips and step ups then back to start for some Mary.

Time up-named our FNG: Packerooney, nice guy. Hope he comes back Sargento. I think he’s got a lot of potential.

COT then hit the road.

Gotta run, not much time for my usual BS in the backblast. Enjoyed it and been too long

Whoopee

Futurama

I predict this workout will go something like this…

 

Here at the Pub we live by a motto:

“Your pace, your distance.”

Some did my pace, some didn’t. Some did my distance, some didn’t. It was awesome regardless.

#showtoknow

Drink > Food

AYE!

V2V or D2D?

This is the story of team Virtually Impossible. Like Lance Armstrong said in his 30 for 30 I will tell the truth or well I’ll tell it how I remember it.

This whole thing started with a simple conversation about how there were a lot of Ville’s around here and since none of us got to do our relays this spring we could set something up. Within no time, I mean like that afternoon or the next day, Pizza Man had a route complete. Well I guess this is happening! Before you know it a team was setup with 3 fast guys and 2 to balance out their pace. I’m really surprised by the number of teams that formed after it was made public. We really have a thing for relays don’t we?

The morning started out uneventful. There were no close calls or unsafe moments at all. Much of our time to start was spent hitting local park bathrooms. With Golddigger and Broke leading the way bathroom breaks had to be broken into sections to keep up with them. Pinch and go if you know what I mean. I don’t know if anyone lives down the drive at Springs road or not but I would say it looks like it snowed there because about half of the teams disappeared into the field when we got there. Now this area being my stomping grounds growing up I had a lot of stories for the guys.  I’m going to leave those stories out on the relay though.

In hind sight I wish I would have left some snow back out on Springs rd because my entire 1st leg I felt like Slaw on the P200. Running is much less efficient when your squeezing the cheeks. Also my morning coffee had finally made it’s way through my bladder. Eventually I had no choose but to stop, you saw the pics and video courtesy of Buckeye Video LLC. Now I’m sure many are aware that Dr Seuss had it out for me during this race. That is why he chose to run the same legs as me.  I’m not sure why. He has some anger management issues and I think sometimes he creates these conflicts in his head. Having done the math I knew he would likely be chasing after me on the first leg. His team mates tried to intimidate me by playing the theme music to Jaws when they rode up to me. They then tried to run me off the road a few times as they could see I was having a good running day and their music was not slowing me down. So eventually I stopped to relieve myself. This allowed Seuss to make up some ground that he would likely have never made up other wise. It was a good thing I stopped! As we ran down the big hill a pack of wild dogs approached. Being who I am I yelled to Seuss who was just behind me to keep running and I would fight them off. Well I guess that was his plan anyway because he started pushing me in the back and said some things I just don’t want to repeat. Either way it worked out because Seuss got away injury free and I was able to fight the dogs off and keep running. Of course
I was much slower having spent so much energy in the fight.

As we drove through Bessemer City I had a story about a relative and what he found in the ditch in front of his house. This story lead to a string of stories with similar themes. Things I hadn’t thought of in a long time and it was hilarious. This is where the D2D comes in to the title. You’ll have to ask I guess. Def Leppard smoked Bessemer city. I think he was afraid but it’s Bessemer so I get it. Pizza Man well he did Pizza Man things and made it into Cherryville in no time. I’m really glad we were able to meet him there because Golddigger just got his permit and we thought a drive through the country would be good practice for him. He nearly killed us! Luckily PM has racing breaks on has Tahoe!

There are only 2 things I remember about the 2nd half of the race. 1) It was hot! There was no shade! The Sun, the asphalt, the grass, everything was hot! I saw a snake try to cross the road and it started smoking! 2) Pizza Man’s last run. We were trailing because Fat Ricky and Cussing Def Leppard let the heat beat them. Oh yeah I forgot to mention the foul language! Up until then I could count the number of times I’ve heard Def say a cuss word on probably 1 hand. That probably tripled on race day. I’m not sure what is going on but If I had to guess it’s the low T due to male menopause. Anyway PM set out in hell like temps and a pretty tough leg with the mind set of making up lost time. At the bottom of Spencer mtn Golddigger decided to join him. These two batflipping fools ran that leg in the 6’s! PM’s watch later showed his heart rate was up to 200. You talk about giving it your all! I mean this was really for nothing. Don’t take that the wrong way. I mean we weren’t going to get any kind of special prize or a prize at all. He/they just pushed themselves because that’s what they do. The majority of us need a little of that!

So that’s how I remember it. Or at least some of it. I’ve got lots of stories that I’d rather tell than write. That’s the best part of a relay, the stories you get to tell later. If you haven’t realized it yet a lot of life is about the story.

As told by Freight

 

Folsom

I missed out on the Q schedule at Folsom for the month of June, Hacksaw was supposed to Q today but he and Roundup had to start a job early this morning so I filled in!
we started at 530 SSH and Toy soldiers for warmups.

I planned on 100 burpees in 10 minutes, got to 60 and move on!

Im not that creative with my Qs like most, I usually have just a couple options and both are Blocks! Today we did option A 20 to 1!
Curls , triceps, squats, and shoulder presses! All the pax knocked them out!
20 Big boys, then 1 lap around the tennis courts and back to the starting point! Finished up with Iron Hulks!

Prayer request- Our community, leaders/ us as men, SAs family, police officers, Martins

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