Fitness, Fellowship, Faith

Day: May 31, 2021

A Gift of a Lifetime

3 Runners, 4 Ruckers and a Short Sale posted for some enrichment Sunday morning.  It was a beautiful morning for getting out of the fartsack to improve oneself.  After a brisk 45 minutes of first F,  6 of us stayed around for “Q Source”  Having just finished Freed to Lead last week, we decided that the Q for the week would have the option of choosing a topic on leadership for discussion.  I choose an excerpt from a book entitled A Lifetime of Observations and Reflections On and Off the Court.  This is a short book of reflections from John Wooden (UCLA’s basketball who won 88 straight games and won the national  championship 10 times in 12 years).  I choose this topic as several Pax (including YHC) are going through a time of transition with kids graduating from high school.  The section of the book I choose was a chapter entitled “A gift of a lifetime” in which John Wooden describes a time in his life when he was about to leave home his father gave him the following list of guidelines for life.

  1. Be true to yourself – This is the foundation of all the subsequent guidelines – and thus the reason that this is listed first.   Without inner honesty nothing else in this list can be accomplished – you cannot be true to others unless you are honest with yourself.
  2. Help others – not just your physical gifts but rather give of your most valuable possession – your time
  3. Make each day your masterpiece – do not get caught up living in the past or the future but make the present count
  4. Drink deeply from good books, especially the Bible – instill a love of reading to your children
  5. Make friendships a fine art – nurture friendships that involve two way dialog
  6. Build a shelter against a rainy day – do not get caught up in materialism
  7. Pray for guidance and count and give thanks for your blessings every day – stop asking for more and give thanks for what you already have.

 

I hope this short list inspires us all to lead a life well lived.

Until next time –

 

Defib out

 

Bags, Blocks, & Bodyweight

Beautiful morning pax are ready. No FNG’s quick disclaimer let’s get to it.

Body weight Warm up

SSH, Gravel Pickers, LBC, MNC.                               22 for the vets and the Pledge.

Block Circuit 1

7×7 Thrusters, Triceps Extensions, Hammer Curls, Sumo Squats 15 sec. rest between sets

Rifle Cary to tennis courts

Block Circuit 2

6×6 same as before with suicide sprints between rounds Rifle Cary around courts

Block Circuit 3

5×5 once again same as before with a Rifle Cary across the courts between rounds

Rifle Cary back to the parking lot to get rid of the blocks

Heavy Bag Finisher

Mosey to the soccer field upon arrival we find about 600lbs of pool salt time for some heavy bag farmers walks.

10 squats grab 2-40lb bags farmers walk then 5 burpees rinse and repeat for 5 rounds.

Mosey back to parking lot for COT and announcements.

I would like to thank everyone who came out this morning and say thanks for the opportunity to lead this morning.

Prayer Requests

Turtle Man, Big Pappy and family, SA and family

Hauling Gas!

13 on a fine Carolina Morning for a Free Alignment check at Folsom!

No Fngs

Short Disclaimer. Trust me I’m a Mechanic, modify as needed , don’t die!

 

Warm UP:

*SSH x10 ish IC

  • Don Q’s Slow x10 IC

*Where Did that lug nut go (gravel pickers) x10 IC,

*What is stuck on the bottom of my boot? (Toy Soldiers) x10 IC

*MonBacks–MonIns (MNC) x10 IC

The Thang:

Mosey to the Flag Pole, stopping at each light pole to do  :  1 HR Merkin, 25 MTN Climbers, and 10 Crunchy Frogs.  Increase the HR Merkins by one at each light..I think we ended up with 7 HR merkins by the time you got to the Flag.    Next was Pledge (I remembered this time) and a short mosey to the Horse Arena Bleachers.  Triple Nickle here….Dips at the bottom then Box Jump to the top and Big Boy Sit ups.  After that short mosey back up to the top parking lot for the Cooper.  Which is 10 burpees, 10 Squats, 10 Merkins and a lap, 9 Burpees, 9 Squats 9 Merkins and a lap.  That’s 55 of each exercise and a mile or so to boot and it sucked!  Dr. Seuss and Sparky were way out front on this ! Way to Push!  After a short 10 count we started a slow mosey back to the tennis courts.  Here we did a Pit Crew Challenge!   I had two 5 gallon pales of Vp C23 (Fuel we use in Ole Blue) in the middle of the courts, and 2 Mickey Thompson Radial Pros at the fence line.  Each Pax’s called a exercise we did AMARP while they sprinted to the fuel, farmer carry to the fence then pick up the tires and carry back to the center court then sprint back to the line.  With 13 guys we had lots of exercise including, Merkins, Lbcs, Crunchy Frogs, Flutters  , Freddy Mercs,  SSH,  and a few others I cant remember.  We finished with YHC as the last on to make the run….right on Time!

Announcements:

  • Blood drive June 16th at Tech Worx in Belmont, 1:30pm – 6:30pm,
  • Murph on Monday @ Marthas
  • June 19th First F3 Dads @ The Yank
  • Snowbirds Sept 24-26 see Sparky for details

 

Prayer Request:

  • Big Pappy and his Family, Turtle Man, SA and his Family, Hal White, Nick O’brian and all the other fallen men and women on this Memorial day Weekend

 

YHC took us out in Prayer.

 

It was a Honor to Lead today!

 

Ball Joint

 

Bob Ross was at Mt. Hollywood

Mt Hollywood   5/31/21

The Memorial Day edition of Mount Hollywood brought six Pax out on a cool morning to honor those that have lost their lives in military service to our country.  Thanks to all the families who have lost loved ones while in the military.  Your sacrifice does not go unnoticed or unappreciated.  Each one us are indebted to your sacrifice.  Our freedom was paid for buy their lives!

Here is how the workout went:

Hillbilly Walkers IC x 20

Goof Balls IC x 20

Eskimo Merkins up to 9

 

Mosey along Catawba to Oakland street.  Stopped and did 5 Burpees.   Mosey to the corner of Oakland and West Central St. for 5 more Burpees.  Mosey up to the field beside the elementary school for Belches which are………..

Pax lays flat on the ground in a line, Q says go. Everyone hops up similar to recovering from a burpee, and sprints 5 – 10 steps, then dives down flat on the ground remaining in line. Essentially, you’re advancing the field without the enemy fire being able to smoke you. Go hard, go quick. After getting to your resting place, complete upper, and core routines, then do a different upper, core routine, then belch back to the starting point, mission accomplished.<br /> Best on grassy fields in the gloom with some morning dew, some dives have slides, one must reverse low crawl to get back to the line or forward low crawl to advance to the line.

Alternating Side Squats IC x 10

American Hammers IC x 10

Backward Lunges IC x 10

Six shooters IC x 5 each side

Belch Back

Alternating Side Squats IC x 10

American Hammers IC x 10

Backward Lunges IC x 10

Six shooters IC x 5 each side

About this time Montross says something like a “Dirt workout is like a Bob Ross painting show”.  Mild mannered and soft spoken.  I guess I need to step it up a notch or two.

 

Mosey to the field in front of the middle school for the Big Bang.

PAX form small circle, everyone in a plank, shoulder-to-shoulder. Place headlamp in the center. Q calls out a number and exercise. For example, “10 burpees,” means PAX stand up in an explosion of energy, run directly away from center of circle 10 yards/paces and do 10 burpees, then run back to the center and plank for the 6. Each PAX must find their own route away from the center of circle. Obstacles–ditches, trees, pits–are encouraged, but next round can’t start until all PAX accounted for. Generally performed in increasing counts (10 paces/reps, 20 paces/reps, 30 paces/reps, 40 paces/reps, 50 paces/reps) representing the ever-expanding universe.

 

10 paces – 10 Diamond Merkins

20 paces – Crunchy Frogs

30 paces – Flutter Kicks (count 1 leg)

40 paces – Little Orhan Annie’s (20 each side)

50 paces – Air Presses

60 paces – LBC’s

70 paces – squats

80 paces – Overhead claps

Mosey back to the flag.

Thanks to attending gentlemen!

Dirt

 

Prayer Request:

Turtleman

Big Pappy’s family

SA’s family

Montross’ cousin

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