Fitness, Fellowship, Faith

Month: January 2021 (Page 2 of 11)

A Dirty Workout – 1/28/21 @ The GOAT

Disclaimer

Pledge

Warm Up:           Imperial Walkers IC x 10.  Oh wait…. The weinke calls for Hillbilly Walkers

Hillbilly Walkers IC x 15

Moroccan Night Clubs IC x 25

I hear a train in the distance though the rest of the PAX didn’t hear it.  My hearing isn’t what it used to be, maybe I’m wrong, maybe not…… 5 Burpees.

Mosey to the corner of 8th Ave and Hampton Ct.

Dirty 11’s – Dying Cockroaches & Reverse LBC’s at the corner.  Two Burpees half way up Hampton Ct.  CDD’s & Jump Squats at the top of Hampton Ct.  Two Burpees half way down Hampton Ct.

Count off – 16 PAX present

Mosey to the bottom of the stairs on Front Street.  Is it time for Dirty Calves, nope, let’s climb a ladder instead.  I’ll give KUDO’s to Tesla for doing this at The Storm a while back.  I really liked it so here we go….

5 Burpees – run a lap around the buildings

5 Burpees and 10 Merkins – run a lap

5 Burpees, 10 Merkins and 15 Tiger Squats – run a lap

5 Burpees, 10 Merkins, 15 Tiger Squats and 20 Flutter Kicks – mosey back to the start.

Unfortunately we ran out of time and couldn’t do the rest of the ladder climb.  I guess I’ll save it for another day.  Below is what I wanted to add.

25 LBC’s – run a lap

30 Backward Lunges – run a lap

35 Overhead Claps – run a lap

40 Peter Parkers – run a lap (Count both legs)

45 Squats – run a lap

Run it backwards as time permits

When we got back to the flag, Clampett and Pillager were climbing up to the next rung.  Some of us had time for 5 more Burpees.

TIME

 

Announcements:

P200 and P70 training

Extinction Run on 2/13/21.  BOS sent out a Pre-Blast with a link to sign up.

Mortimer training

 

Prayer Requests:

Cougars Grandmother

Nutria’s M – Happy Birthday

Double Trouble – Covid and infection

Tick Tock

Thanks for allowing me to lead this morning gentlemen.

Dirt

Tammy Wynette and Single Count Confusion at The Storm

A massive thunderstorm scared off all but 8, who put in work at The Storm of a different kind.  Here’s what I remember:

  • 10 x Goofballs (IC)
  • 10 x Don Qs (IC)
  • 10 x Hillbilly Walkers (IC)

The Thang

Unsure of what kind of conditions we’d be in, the plan was to utilize the cover, so we moseyed to the front door of the school to start things off with

Tammy Wynettes

  • Pax 1 does 10 reps of a ground exercise
  • Pax 2 does 10 reps of a standing exercise, matching the pace and rhythm of Pax 1 (“Stand By Your Man”)
  • Ground Exercise: 10 x Mike Tysons
  • Standing Exercise: 10 x Imperial Squats
  • 2 Rounds, so each Pax did both exercises 20x total

A bluetooth speaker would have been nice at this point, or even just the forethought to actually play the song with the speaker on YHC’s trusty iPhone, but that’s what a better Q would have done.  Anyways, that was quickly done, being only 2 rounds, so we moseyed back to the covering by the side door to unroll the instructions for The Main Event (“Because that was just the warm up.”)

The Main Event was a set of 11s as follows

  • Side Door
    • 1 Burpee
    • 1 Travolta (right arm)
    • 1 Toe Touch
  • On the way from the Side Door to the Front Door, stop for
    • 7 Squats
    • 7 Dips
  • Front Door
    • 10 Hand Release Merkins
    • 10 Travoltas (left arm)
    • 10 Toe Touches
  • Mosey all the way back to the Side Door

And it’s 11s, so you know the drill

For intermission, once the 5/6 round was completed, at the Side Door, complete the following before starting the 6/5 round:

  • 100 Flutter Kicks (Count 1 Side Only)
  • 100 People’s Chair Overhead Presses
  • PAX discretion on how to break these up

Too many instructions, and a lot to remember, but the rhythm of it all was pretty natural after the growing pains of the first round.  YHC made the mistake of declaring that he finally understood what “Single Count” meant, only to be confused again by the discussion that followed.  Surely there is an easier way to describe it.  YHC will stick to “one side only” while calling exercises and will ask for clarification from another Q for the foreseeable future.  No time for a second full round of Flutters or Wall Sits, or even to make up the 5 burpees for the train as we only had time for a few Flutter Kicks at the end of it all.

A quiet COT at the Side Door, either inspired by the intensity of the workout, a lack of sleep from the thunderstorms, or both.

Announcements

  • The Storm needs Qs, step up and lead
  • New Friday AO to be named this week; Orangeman is Site Q
  • Extinction Run – 2/13
  • Mortimer Ruck – See Watts Up if you’re interested

Prayer Requests

  • Our Country

Moleskin:

Outdoors.  Rain or Shine.  Part of what we learn in The Gloom is consistency.  Roscoe will be the first to tell you that “Tomorrow is Thursday and we hit The Pub on Thursday.”  When the decision is already made, it’s just a matter of executing the decision.  I’ve learned not to wait until the morning to decide whether or not to post, because if I did that, there’d be a lot of times that I wouldn’t make it.  No try, only do.

When it comes to consistency, there’s not better examples than Dirt, Watts Up, and Dr. Seuss.  Whether it’s leading EC at 0500 at a bootcamp, first in line to volunteer to Q, or posting twice on a Tuesday, you know these PAX will be there.  These HIMs push me every day.  It’s great to Q on uncertain days like this knowing you’re not going to be the only one showing up.

Watts Up hit 100 miles in January already this month, after getting painfully close during the November Challenge.  It’s not any easier, Watts Up.  You’re just getting stronger.  A well-deserved Most Improved PAX who isn’t slowing down.

Thanks for the opportunity to lead.

Yabba Dabba Doo

21st Century Mt. Hollywood

We did 21 one of every exercise then moseyed to a new place.

21 Durkins, 21 Merkins, 21 Irkins X2

21 Squats, 21 Lunges (One Leg), 21 Bobby Hurleys X2

21 LBCs, 21 Scissors, 21 Oblique each side X2

21 Feet on the wall above the head presses, 21 Hip Slappers, 21 Donkey Kicks X2

21 Dips, 21 CDDs, 21 Dips

Announcements

New AO at Belmont Central at 5:30am Friday Mornings per the Site Q Orange Man

February 13th Extinction Run  – See Slack for details for check on the Pre-Blast

Prayer 

The World

Pax on IR

Pax MIA

SLOW IT DOWN!!!!

Story time with Clavin:
THE LADY OR THE TIGER

When I was in junior high , sorry , middle school, I read this story about a king who chooses a new unique method of justice for his kingdom. A convicted man is placed in an arena with two doors, behind one is a beautiful lady who he will be wed to and behind the other is a Tiger. This king has a beautiful daughter who falls in love with a man many stations below her. The king finds out and is troubled. He chooses to place this man in the arena but selects a young lady to marry to him behind one door ( who is a rival of the princess ) and a Tiger behind the other . The princess finds out and just before the man chooses she indicates one door and he moves towards that door and chooses…..


This story is the ultimate cliffhanger for you choose how it ( or even if it ) ends. It is from the late 1800s and has been used in studies which find many times that younger generations tend to select the lady believing in love or that older people feel that way …. or that cynical people select the carnage of the Tiger …. or … whatever ….you now choose….
While I related this we did MNC, toy soldiers and hillbillies ….. no timed sequence …. just slow and steady.

Over the next few weeks that I Q I will focus us all on proper form and slowing the tempo to improve our overall performance, ultimately it’s You vs you but I intend to make a better you … and me along the way .
The pax is now given a choice of left or right to continue the workout… they chose right…. away we go…
At first pole 1 burpee then at each next pole we add to the stack for RACK EM STACK EM
Next 1 burpee 10 SSH
1 burpee 10 SSH 10 squats paying heed to go slower and lower placing weight onto heels not bobbing forward or rocking
1 burpee 10 SSH 10 squats 10 plank jacks keep back like a plank not bowed up or butt in the air
1 burpee 10 SSH 10 squats 10 plank jacks 10 flutters … try placing hands behind head to engage more core ( Montross showed me this once I believe)


next we added lbcs and lastly added crab crunchers and at the 8th pole we repeated set without an addition although I pointed out value added by choosing to position head downhill for extra challenge when performing any workout on your six …  and de-stacked from there to end it all with 1 burpee but Folgers was having none of that as he showed us all up knocking out another 10-100 SSH claiming he was now Merlot-free having stopped drinking coffee ( isn’t that interesting??) before working out!!

 Next over to Dollar General and 2 rounds of perfect form merkins using a half count when engaged in lowered plank x 10 and bear crawl across lot with 10 flutters and mosey back …. plank for six 

mosey to steps at Food Lion grab a Boulder and shoulder it ( just kidding … these are too big but we’ll be doing something similar soon…)

2 rounds of calf raises 10 regular, 10 Toes in and 10 toes out 

mosey to wall near Planet Fitness for balls to the wall ( if you can …. do what’s comfortable and if possible tap each shoulder twice …. plan as the year progresses ito improve on this whether to get closer to wall ( dry Rub to grow larger balls he said) or to be able to hold longer …. whatever your goal …

now to KFC and grab a smaller rock and slowly do 10 curls and 10 overhead presses twice

 

Frogger to short wall for 3 sets of controlled dips ( x10) and 10 step ups also stopping with both feet on top of wall for a half count 

arrive back with 3 seconds to spare as rain begins to fall….TIME!!!!

prayers for Dry Rubs coworker cancer survivor facing heart troubles

Hermies friend in hospice

Cougar grand mom falling repeatedly 

Stinky Bird back troubles 

other pax not mentioned 

part of today’s workout was inspired by former pax Spanx , he and his wife have been extremely successful losing weight and feeling better using E2M diet / workout plan …. I listened to their guru talk about  this and have chosen to concentrate for the next couple of Q exercises that I lead utilizing perfect form and control of motion to help self and others improve ….. this does not mean that I plan to only do this for the next couple of weeks …. I will gladly shelf this if ANY pax desire to lead … many in today’s group smiled at that prospect!!

lastly … as I told all present … we did not select the Lady nor the Tiger …. by choosing right only chose the prefer selection for today’s workout … left would’ve been in reverse 

Dirty Dozen

The Coconut Horse has had a slight increase in numbers as the Q-Source Q for the Coconut has been upping the ante with a new curriculum.  This along with upcoming CSAUP relay races has helped boost a our numbers.  This is a great thing!

We had twelve with several ruckers and runners.  Virus brought an FNG (Mark Kleine) now known as Fountainhead.

We studied the third chapter and second Agreement from the book “The Four Agreements”.

To catch you up, rule one is “be impeccable with your word.”

 

Rule Two is:  Don’t take anything personally.  Whatever happens around you, don’t take it personally… Nothing other people do is because of you. It is because of themselves.

This rule goes along with what we should already know.  The only person whose behavior we control is our own.  Don’t allow another person to have power over you by their words.

Pray for our country and each other.

Roscoe

 

Weekly PB Run!

Guys got there early and rolled out at 5:15 to get 6 miles in! Way to push the stone guys. Others including myself got there at normal time and let loose at 5:30. We all got better that’s for sure. The crowd continues to stay consistent at PB and I’m thankful for that. I hope we can continue to push each weekly to get better. It’s a good AO in the middle of the week to refill our tanks with fellowship and Gods love to pour out into our kids and community!

Announcements

Extinction Run coming up Feb 13 SIGN UP and get out there.

Prayer Request

Blarts M

Big Pappy and family

EZ Rider and family

Our youth and our country

 

I shared this morning a little bit and it just hit on not getting distracted by what the world says is right or the direction our leaders are taking us. Our God holds authority over ALL things and He will hold us steady. We all have words of wisdom to give each during these times and we have to lean on one another to stay strong in our faith. 2 Corinthians 4: 4-7 Check it out! Don’t be blinded by what the prince of the air is doing in this world but allow the LIGHT  that God puts in us to shine out of this darkness. Open the eyes of our hearts and fix them on Christ!!

Round Up

Things that make you go hrrmmm

14 decided to push the rock on Tuesday evening at the premier evening, and some might say period, AO.

Warmup:

Seal jacks x 20ic

LBC x 15ic

Low slow squat x 10ic

Let’s mosey!

The Thang:

Over to the loooonnngggg parking lot we setup for something I’d been thinking about. If you did suicides on the parking space lines how long would it take and how far would you run? As explained these are the things that keep me up at night. Not really I sleep like a baby but I do think of random things like this. The more you are in F3 and working out the more you think of things like this. Luckily I’m not as bad as Shortsale and try to figure out how to combine 12 exercises in to one! Any way I am merciful and decided to break it up some. We started by doing 1/3 of the lot and that got us around a mile I think. We then paused to get in some reps.

5 burpees, 10 Bobby Hurley’s(an unnamed PAX appeared to be doing Serge Swikkers instead), 15 Wide Arm Merkins, 20 lunges, 25 Freddy Mercury’s

Back to the suicides. So we picked up where we left off and did the next 1/3. This put us over 2 miles. Then we paused for some reps.

Partner up for some Dora 123. PAX 1 does the reps while PAX 2 does 15 WWI’s. Flip/Flop you know how it works.  100 merkins, 200 monkey humpers, 300 mtn climbers.

Back to the suicides. Let’s finish the last 1/3. The cides were getting pretty long at this point! I guess we should’ve run faster or done less reps because we didn’t have time to finish. Not even close! I think we still had 8-10 more lines to go. We finished with 3.3 miles so I’m guessing it will end up being over 4 miles. I guess we will have to try another day with less reps in between. Maybe in the summer(he says followed by an evil laugh).

COT:

Announcements: Extinction run 2/13

Namerama:

Prayer Request: SA’s family, Blart’s Wife, The Golddigger’s

Moleskin:

Meh that about covers it.

 

Cold and dry

Started with some nice warm ups then ran to the flag pole to do the pledge. Did 25 side straddle hops and 25 monkey humpers. Ran to the shed at the bottom of the park.

The workout was 1 min of each exercise 3 rounds.
burpees

American hammers

squats

lbc’s

dips

merkins

low planks

lunges

Freddie Mercury’s

After the workout we ran back to the parking lot did the announcements, prayer request, prayed, and dismissed

On the ruck again

05:30 so we started with pledge; 4 pax left Sno-balls and went to Gastone’s Hill

Thang:

On our way up the hill we stopped at each mailbox on the right and did 5 squats (pack on); once we reached the top it was packs off for round of 20 chest presses (pressing the pack) and 25 flutters (holding pack in pressed position).  Pack on and back down the hill. On to Dollar General and through Food Lion parking lot where we did a few rounds of 10 squats/10 monkey humpers; on to 7/11 and back to entrance to Martha Rivers stopping for additional rounds of 10 squats/10 monkey humpers; finally returned to Sno-balls just in time for some Mary…Tube started us off with 20 reverse crunches; Hermie led us in 25 flutters; Les Nessman ordered oblique crunches (15 each side); Dry Rub suggested 20 heels to heaven; back to Tube for 10 boxcutters and finally Hermie let us off the hook with 10 shoulder taps (count one arm).  Time!

No announcements

Prayers for :

Les Nessman’s wife

Les Nessman’s father in law

Hermie’s family friend

Short prayer by Dry Rub and we’re off to work!

The Secret to Success…

Following Saturday’s Q at the GasHouse and having DREDD among the PAX, I got to follow up that event with yet another Q – this time at The Sandlot. It wasn’t intentional, just the way it worked out on the schedule. As First FQ, I plan to get around and Q as much as I can. It’s not a requirement of “the job” but something I’ve adopted from past leaders. I tapped the creative vault for Saturday’s Weinke and during NFL divisional championships contemplated what I would do for the gloom that was fast approaching? Some wise old Nantan posted yet more Mumble Chatter on Twitter (as if he didn’t exhaust himself Saturday morning), about the “push/pull” approach of a workout. That can work but I shared at The Convergence “Dare to Fail,” so let’s take this show to The Sandlot. My watch was still a minute off this morning (shut up Freight – I’ve since adjusted my smart watch to smarter time – 1 minute ahead), arriving at the circle with mere seconds to spare. I stumbled through a disclaimer of modify and follow suggestions. My warm-up was not scripted and if you don’t already know, I don’t like to begin with everyone’s favorite so here ’tis:

  • Imperial Walkers IC x 10 (though I think I may have said Hillbillies – can’t remember, the PAX will correct me)
  • Seal Jacks IC x 10 (just as good as SSH but it’s not SSH)
  • Moroccan Night Clubs IC x 10 (it’s an exercise when you’re warming up for plank work)
  • Jingle Balls IC x 10 (not just for December…)
  • Pledge

Thang:

From the Snoballs parking lot, we slow moseyed out across the street to the old bank that closed. We circled the parking lot and then I went for one more lap…PAX were puzzled. We stopped after the second trip under the awning of the drive-up/ATM. I announced that would be all the running we’d do this morning. Not sure if all thought that would be a good thing, ’cause it means a hurricane of cardio is rising. I had another idea but upon checking the forecast which called for rain, I checked to this plan, even though the rain held off. I turned on the playlist, an old one but with some good stuff ranging from Rush, Van Halen, Journey, The Who and Led Zeppelin. We had 9 total men, so a modified Dora was up first, I joined Watt’s Up (#legend) and Folgers (#nomerlottoday). Wait – he said no running. You dang skippy I said no running. Well how, but what, I mean how does Dora work without running? Grab some paper and pen to take notes:

  • 100 Plank Jack + Shoulder Tap
  • 200 Parker Peter
  • 300 Mtn Climbers
  • While Pax 1 exercises, Pax 2 does sets of 25 SSH (see, we can all agree to meet in the middle #healing); once the 25 are complete, switch positions

JJ provided a 10 second count off, ironic because his Heels beat my Wolfpack by 10 on Saturday, congrats. Next thing, staying under the awning. Start the clock for 5 minutes of AMRAP. We took a 45 second rest between sets and did this a total of 3 times.

  • 10 HR Merkins
  • 20 LBCs
  • 30 (total) Reverse Lunge

Damn, sounds simple. It is! Without the pressure to chase bat flippers, this is UvsU of nothing but head-down hard work. The focus is on form, plenty of time to get a few sets in. Upon completion Flintstone gave a 10 count. Time was ticking so the third set would need to be brief. Sticking with the 5 minute time we went to one round of core:

  • 10 Plank to Pike, alternate toe touch (not as complicated as it sounds – think Def Leppard merkin, opposite hand/toe, back to plank, and then pike with other hand/toe combo)
  • 10 Heels2Heaven Crunch (kept this from Saturday)
  • 10 American Hammer
  • 10 Ski Abs

With a minute to spare, we moseyed across the street the “long way” around the building. Time!

Announcements – Extinction Run from Bottoms UP (Primal Brewery) 2/13 at 0900. See pre-blast. The Mortimer is March 19-20 (same weekend as P200) and Watts Up is leading a ruck team. If you’re up for an adventure, reach out to him. Prayer requests – our nation. YHC took us out.

Moleskin – If you’ve stuck with me, you’re probably hanging on for The Secret to Success. Well I don’t have an answer that suits everyone, but I did learn this morning how one of the PAX achieved it. From my Q on Saturday, if you read the BB, you’d learn about DREDD needing some talk. Like many of our circles and workouts, there is friendly banter among the PAX at various times. But there are times when we’re focused and trying to bust out some reps. From my view we’ve got to know each other and so we ask about family and work and other guy stuff. We poke a bit of fun but we’re not too hard on each other (I know you Folsom and Midoriyama are tougher in throwing shade). But however the mumble chatter comes, it’s why we post, for accountability, getting some work in with fellowship too. So while Led Zeppelin’s “In the Evening” played, Flintstone shared that song was the key to his success in school – that would play it prior to every test he took and he did pretty well. Now for those that don’t know the new Site Q too well, he’s a mathematical genius. He’s forgotten more quadratic equations than the Midoriyama boys could count on their bare toes. Not that Flintstone will brag on himself – that’s not his thing. Rumor is that Good Will Hunting is dumber than Flintstone – but that’s just a rumor that I’m starting. Wonder what ole Will Hunting’s song is? Probably not by Tool, that’s for sure.

Thanks for the opportunity to lead.

Short Sale

 

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