Three runners and one walker on IR posted at the Coconut Horse to run 5. Breaker Breaker and YHC were waiting for Termite to emerge from the HT and gave him grace. We started running at 0632 and came back in time for COT and Q-Source compliments of Short Sale. One half of the PAX had shirts off as this is the time of year where they are truly optional.
Day: July 26, 2020
14 posted at Folsom Saturday morning for a prison yard beat down. We got inside the cage and threw down!
Warmup:
SSH x 20
Merkins x 10ic
LBC x 10 ic
The Thang:
Def Leppard’s WOD
Partner up
P1 does the exercise and P2 nurs 4 tennis courts and runs back. Flip flop until you reach the number.
600 Hallelujah’s
500 Flutter kicks(count 1 leg)
400 Calf raises(have you seen his calves?)
300 CDD’s(i mean you know!)
200 Hillbillies(count one side)
100 Burpees(his least favorite)
Well done by all. I hope you enjoyed the Def Leppard WOD!
20 minutes to go lets keep moving. Line up on the fence and we will do the following to the net and back.
Broadjump
Bunny hop
Lunge
Bear crawl
Sidewinder crabwalk
Wojo slap the ground every side step(I guess the exicon committee didn’t accept my submission)
Burpee broadjump
That’s time so circle up!
COT:
All the usual stuff
Moleskin:
Why did I create a hero WOD for DL you ask? Me too! Kidding! He is a Godly man that wears his heart and his faith on his sleeve. The partner work was because he is good to have around, he’s helpful, a good friend, a bit of a gorge runner, and he is concerned about others. He can take a joke and for me that is pretty important!
Q Source today was on Trust. Our focus was how we develop trust and how pain and experience can grow trust between a group.
The best part was when the Pax took some time to share stories of how trust was developed between each other.
Trust is a Huge part of any relationship.
Trust is key to a shared leadership.
CSAUP is more than winning.
If you see a guy on a bike wearing all Camo, he might be going Carp fishing.
Before Q Source most Men ran, I rucked, others Biked, and Garmin is still down because of Malware.
Always a pleasure to be a part of Q source. I encourage all to pick up a Q at Crossroads or Coconut Horse.
Announcements, Mt. Mitchell, hike and a mini CSAUP are coming up.
Prayer request: Round ups M had a friend lose a newborn child due to complications. Unspoken, people battling addiction, Children who may be isolated during covid 19.
The Bed Pan is Full!
Saturday I had the pleasure of being the Q at Pain Lab. Growth and Development is strong with the Pax and the AO.
I had a great Weinki written out with some stretching included, once I seen that Rudolph was posting I asked him to call the stretch between each set. He always has a great Q but when it comes to knowledge of why you should stretch and how, he is the Man.
The Thang : four groups of exercises After each group we stretch and prepare for the next. Each exercise you do for 30 seconds.
Thank God for the Tabata app.
!. Burpees, Al Gore, (now called Bidens when you hug the tree and make a squeezing motion with your hands). High Plank, Mtn. Climbers, Burpees, Plank, plank Crunch.
2. Big Boys, Rev. Crunch, American Hammers, High Crunch, Freddy Mercury’s, Flutters, LBC, Dying Cockroachs, Back Crunch,
3. Squats, Calf Raises, R. Side Lunge, L. Side Lunge, L. Leg Raise, R. leg raise, Wall sit.
4. Butt Kickers, Speed skaters, SSH, Bobby Hurleys.
We completed the above twice.
Announcements: Mt. Mitchell hike coming up in September. F3 10 year coming Jan. 2021 look it up for details.
Prayers, several spoken and un spoken.
The Bed Pan is Full!