Fitness, Fellowship, Faith
Hello everyone,
we are excited to be kicking this off again this year after a year away. The dates for the workouts are as follows, with the Qs.
June 19 – The Fighting Yank – 07:00 – Gavel, Bubba Sparxxx, Nutria
July 17 – Gashouse – 07:00 – OPEN Q (Need some dads)
August 21 – Folsom – 07:00 – Ball Joint, Purple Haze.
This will be separate from the regularly scheduled workouts. Bring out the kids and we will have a great time. Snacks and drinks provided by YHC.
GrowRuck is coming (? some time in August if I remember correctly)-get signed up then show up for some EC with your ruck. Every Saturday we will have a few options. Today it was GasHouse and The Yank. We did similar workouts and the focus is more on ruck exercises and less on mileage with the ruck on. Both are important, but the mileage with the ruck takes a bit of time and this workout is meant to get you (un)comfortable with your ruck and exercises that maybe we don’t work on as much with regular boot camp stuff. HIPAA took The Yank and I had GasHouse this week. Below is what we did at GasHouse. HIPAA probably did something similar-we discussed briefly earlier this week.
WU: 10 reps each X total of 4 sets: ruck military press, bent row, upright row, squat. At the start and between sets we did 25 big boy situps (total 100). WU over, we grabbed the toys out of the truck and went into the woods behind the Schiele. Today the toys were a 40# sandbag, old bicycle, and wheelbarrow with 80# weights in it. We got to the bottom of the hill in the woods and dropped the toys, made a few laps with lunges, bear crawls, short mosey then picked up the toys and did a few laps up and down the hill. At the top we did some squats and Merkins. We eventually did some Bear with Me: ruck on and do an exercise with 20 reps after bear crawling about 10 yards. The exercises were Merkins, Squats, Mtn Climbers, Flutter Kicks, and Upright Rows. We grabbed the toys and headed back to start.
This was a good start but definitely needs to grow in intensity and duration. I think we did about 40 minutes total. Honestly, I thought I was going to spew Merlot. My twins graduated high school today and last night we had a little celebration with some friends.
I guess I could have picked a better weekend to start this but sometimes you just have to say Nut Up or Shut up….
Some ran some rucked!
We discussed impact using 2nd Samuel 12:1-7 where Nathan rebukes David!
Short mosey around the park to the soccer field, then line up to do a Bantaan Death Crawl half the soccer field then partner up and do the broken wheel barrow the rest of the field swapping up half way.
We partnered up did farmer carries and Dora for about 3,000 reps.
100 curls
100 block swings
100 squats
100 LBC’s
100 merkins
for 5 rounds using the full length of the soccer field
Announcements –
Announcements:
Prayer Requests:
YHC closed out in prayer.
Thank you all for allowing me to lead this morning. Hard work was done!
Breaker Breaker
It’s been awhile since YHC has taken the Q at Midoriyama (or any AO really), so YHC signed up for a hot Thursday in late May. With a great group of HIMs in attendance, we got to work.
Warmup:
YHC can’t remember all of it, but Abe Quixotes were called, goofballs, and some left over right and right over left stretches. Screw the patent. We did two rounds just to stick it to the man!
Thang:
Mosey to large soccer field on the left for a new routine named “1st and 10”. Cones (and one tennis ball- YHC ran out of cones) were placed at 10 yard intervals from one end of the field to the other. All PAX line up on one goal line. Run to first cone (tennis ball), perform 10 hand- release Merkins, 1 Squat (supposed to be burpees, but YHC knew he’d have a mutiny on his hands if he called that). Sprint to far goal line, mosey back to 20 yard line, 9 hand-release Merkins, 2 Squats. Sprint to far goal line, mosey back to 30 yard line. 8 hand- release Merkins, 3 Squats, etc. It’s a mixture of 11’s and suicides. Real crowd pleaser. The Nantan was suffering jet lag from his 1 1/2 hour flight, but he pushed through.
Next was another new one called “Jackass Burpee Webbs”. Seriously. Look it up. YHC led the PAX to a fence in the shade where the exercise was performed. It’s a 1:2 Burpee/ Donkey Kick ratio. Start with 1 Burpee, 2 Donkey Kicks. Take that all the way up to 10 Burpees and 20 Donkey Kicks. This had a much higher suck factor than YHC was expecting.
We then performed 4 corner escalator. While the Q was giving directions, he received the usual “what, what, what are we doing” from the former Nantan. Freight’s spewing his usual constructive sarcasm, and then Wojo started the “what are we doing” talk. It seems Def Leppard’s casual approach to the workout is spreading. For the benefit of the other PAX who were actually paying attention, we performed:
Mosey back to the flag for 22 Perfect Form Merkins for the vets. Perfect Form Merkins consist of a hand- release Merkin with alternating shoulder tap to ensure the PAX travel completely down and up on each rep. The cadence count for this was a freaking train wreck. You had to be there.
5 minutes left for some Mary-
Time’s up.
Announcements:
Prayer requests:
BOM: YHC took us out in prayer.
Moleskin:
Site Q actually remembered to bring the flag this time, but forgot the Pledge! Qfail. Sorry, men! Thanks for coming out to the hottest AO in town and supporting YHC. It means more than you know. It’s great to be the object of the mumblechatter and sarcasm! It’s how YHC knows you really care!
Stay Frosty,
Slaw
8 Pax came out and ran well in muggy weather. No one got lost; everyone finished.
Announcements:
Murph-Monday, 7a.m. Sandlot
June 16 Blood Drive
Sargento raising money for World Vision; $5000 by end of August is the goal. See him for details.
Prayer Requests:
Queso-Driving test
Turtleman
SA and family
Big Pappy
Roscoe Father-in_law staying at Hospice for weekend
Breaker Breaker daughter-in-law’s interview
Graduations
YHC took us out.
Nice work, guys!
Seuss
Gavel broke in his new rucksack by taking it for a spin with BOS, Whoopee and YHC. JJ, Sargento, DDC, Stroganoff, and Roscoe ran the loop.
QSource wrapped up Freed to Lead, talking about Purpose and the Third 500. D2X describes “what” men are led to do, and the Purpose helps define the “why”. We got into a discussion about “who” (but left off the “where” and “how”). JJ made a great point that we don’t always know who we are having an impact on, but sometimes you do get to see it. He told a story of a girl at Christmas that they brought gifts to, and she immediately took and put everything on. The youth that JJ was with got an understanding of how much their efforts meant and where they made their impact. Those times we get to see it further motivate us to continue doing what we do.
A lesson from Freed to Lead that I’ve always taken to heart is that of the Third 500. No scientific study here, but the 3rd quarter is often when the game is won or lost. The beginning is a distant memory and the end is still a ways away. It’s during this time that focus and attention is required to deliver an optimal performance. In our lives, the 3rd quarter coincides with that “mid-life crisis” time. As men with a purpose and a vehicle to continue to grow, it’s our duty to push on and make a positive impact on our Concentrica. One of the things discussed is there comes a time in a man’s life when he looks around for the authority that’s always been there, and realizes it’s best found in the mirror. It becomes time to step up and do what’s needed for the betterment of the group. Having F3 gives us the opportunity to know that while we are the leaders in our community, we’re not leading alone, and we have other men we can grow as leaders with and can learn from.
Discussions on Freed to Lead were great. Next up is Q’s choice at the Coconut Horse QSource.
As always, a privilege to lead.
Yabba Dabba Doo
12 strong at The Goat for a lot of bear crawls and a beatdown that went by so quickly, time expired with YHC still on Goat Island. Here’s what I remember.
The Thang:
As always when YHC has the Q at The Goat, Sizzle Suicides is up next.
Starting from Floyd & Blackies, up the hill on 8th:
We moseyed back to the bridge to Goat Island and crossed it by doing:
Then moseyed to a pole about halfway between the two bridges for the Main Event.
Piggybacking a little off what YHC has Q’d and seen this week and following in the steps of EZ Rider’s Booyah Merkins on Monday, we partnered up and did the following:
Well that’s what the Weinke said, but this went by extremely fast. Or maybe I just had to take a really long time explaining it. Regardless, we had finished Round 2 when time was running out. YHC announced that the next half round would be the last, but only Clavin and Sister Act managed to finish the half round. Time was ticking, so YHC called recover and went to get the Six. By the time we got back, it was 6:17.
As the Q who brought the PAX in late, and as a repeat offender, YHC knew it was right to enforce a penalty on himself and after apologizing for trying to push things late, announced a 20 burpee penalty for the Q (10 burpees for each minute late) to be paid immediately after the COT. That penalty was paid in full, accompanied by some forgiving and supportive PAX who didn’t have to, but weren’t going to let YHC have all the fun alone.
Announcements:
Prayer Requests:
Moleskin:
The Goat is one of my favorite places to Q, but I just seem to get so caught up in all the fun that I can’t get my timing right. I’ve got another chance next month, so chance to make amends.
That’s the thing about The Gloom – there’s always another workout tomorrow. If today’s didn’t go the way you want it – if you came out flat or it didn’t feel right or your head wasn’t in it – there’s another chance tomorrow to get it right.
Lookin forward to the next one.
Yabba Dabba Doo
Today was the lightest turnout that I have seen in a very long time. Maybe it’s due to spring fever and everyone wants to sleep in?
Not the 3 Amigos! We showed to get our fixation of Painlab
Here we do 50 seconds of work and 10 seconds of rest while listening to my favorite 80’s Rock:
Set 1 – Squats, Imperial Walkers, American Hammers, LBC’s Box Cutters and Reverse Crunches. Then a 1 minute rest. Rinse & Repeat
Set 2 – Power Push Away, Side straddle Hop, Shadow Boxing, Kettlebell Bicep Curls, Overhead Press and Lateral Triceps Curls. 1 minute rest Rinse & Repeat
Set 3 – Lunge out/ Bear crawl back to circle. Rinse & Repeat. 1 minute rest
Set 4 – Burpees, Triceps Bench Dips, Pull up Superman, Kettlebell 2 Arm rows, Kettlebell swings, Heels to Heaven. 1 minute rest. Rinse & Repeat
Set 5 – Merkins, Skater Hop, Bench-overs, High Hip Bucks, Peter Parkers and a little Yoga stretching to finish up
We met back at the Gashouse circle to make the official change-over of Site Q from Linus to Whoopee!
Welcome aboard Whoopee! We are glad to have your hands in the pot. And thank you Linus for your commitment to keeping the Gashouse alive and well!!
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