Fitness, Fellowship, Faith

Day: August 19, 2021

12 PAX posted at The GOAT

12 PAX posted at The GOAT this morning to do ALL the WORK, while enjoying the 97% humidity.

WARM UP
SSH, Arm Circles, Burpees, Alarm Clocks

Mosey to Floyd & Blackie’s entrance for…

THE THANG

Telephone Pole Run & Fun
Run up 8th St. At each light pole, alternate between sets of:
10 Burpees and 20 Single Leg Romanian Deadlifts/Squats (OYO, 10 each leg)
Run back down 8th St, alternating between sets of:
40 LBCs and 10 CBDs (OYO)

Mosey and circle up on the sidewalk near the entrance of the Goat Island Bridge for…

Four-Ex and Hill-Run
10 Burpees (IC), 10 Ski Abs (IC), 10 Tuck Jumps (OYO), 20 Merkins (IC) + Sprint Up Hill to the RR Tracks, mosey back down to start
Repeato 2x

THe PAX circled up for some Mary, and then…

Time!

COT

Pledge

Announcements
F3 Dads at Folsom, Sat, Aug 21 6:30am
JJ5k – Fundraiser and 5k Trail Run in Stanley Link to JJ5k
Goat Island Games, Aug 28
Labor Day Workout at Downtown McAdenville, Sept 6th – Combining Sandlot & Mt Holly AOs, which will both be closed that day.
Pillager announced that he is looking to pass the SiteQ baton for The GOAT

Prayer Requests
For Pillager’s Surgery and Recovery
For Tesla’s sister’s health
For those who are suffering in Afghanistan
For our Military/Veterans, previously, or currently involved in Afghanistan
For Kids and Teachers who are headed back to school, for their health
For those struggling in Haiti, after the recent 7.0 earthquake, and reeling from the previous natural disasters

Link to Name-O-Rama on Twitter

At the COT, these PAX surprised me and sang Happy Birthday for my 44th. (Yesterday evening, at our Service project at Belmont Central, YHC’s 2.0’s secretly asked a few PAX to sing it to YHC this morning.) A few local animals began howling at the sounds that a few of these PAX made, but YHC appreciated the gesture all the same!

Thanks for the opportunity to lead the workout, and for the birthday celebration! The celebration continued into Coffeeteria at at Floyd and Blackie’s where Orangeman treated YHC to coffee, and Floyd and Blackies baristas treated YHC to a blueberry muffin! What a great way to start a birthday!

YHC appreciates all you PAX and all you do!

—Bubba Sparxxx

Ad Lib at the Bobby!

YHC wasn’t sure if he ad the Q at The Ricky Bobby but figured out pretty quickly he did once at the AO about 3 minutes prior to go time. So YHC ran back to his car and grabbed his phone with the attitude that my lack of preparation was not excusable for not having a quality workout delivered to pax who had obviously shown up expecting to be well led and having an expereince owrth getting out of bed to get to on a voluntary basis. So , YHC dug into his bag of tricks to deliver as necessary with no complaints. Went like this:

COP:

SSH X 20

IW X 20

Grass Pickers X 20

Grapevines

Peter Parker X 20

Mosey to the back lot for BLIMPS

You know the drill by now but just to repeat it’s Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats.

P1- Run the length of the lot (@ 150 yards) and back.

P2 – Do the work as prescribed.

Rinse and repeat through the BLIMP.

Over to the playground for a little nonrunning work as we count off by 3s.

1s- Pullups X 10

2s- Merkins X 10

3s- Big boys X 10

Cycle through 3 times.

Some burpee suicides: Broad jump two parking spaces, nut back one, drop and do 3 burpees. 5X total

Time for light pole suicides, where we run to each light pole (3 total), drop, do an excercise and run back, then go to the next one.

1st set – Hand release merkins X 10

2nd set – big boys X 10

A little taste of the APFT as follows

HR Merkins X 2 minutes (passing: 40)

Butterfly situps X 2minutes (passing: 50)

Mosey up to the field and bleachers:

10 dips OYO

10 stepups each leg

10 inclined big boys

Run across the field and 5 burpees

Jog back to COT.

Hold 3 minute plank.

Pledge and done.

NMM:

For something made up on the fly this worked out pretty good. Expereince helps a lot here and at almost 8 years in and averaging close to six workouts a week every week you eventually pick up on that so you can do things without a script. Which YHC has found in life in general real leadership emerges when the chaos erupts and you don’t have a script, what do you do then? How do you lead. Well, it’s my own experience is you just start moving and getting it done! Don’t wait for a script. Will there be failure? Of course! But like Churchill said the best way to get through hell is to keep moving! Paralysis kills. All the time. Not that you don’t need to get ahold of the situation before you determine where to move but you have to take the first step. Then one after that and then one after that. Leaders initiate and sustain such movement so as to move the organ they are charged with moving to advantage. This can be true when a threat arrives we need to either liquidate or escape from or an opportunity we need to take advantage of that we never saw coming. You may not be scripted and prepared for either given a situation. However, you need to BE prepared to handle it when it does happen. We did that today and had a pretty solid beatdown in the post Fred humidity.

Happy to serve this morning. Great group to serve with. Look forward to next time. Great to have Plan B in from New Bern, NC.

Tesla

 

 

Just could not catch the Waterboy

It was an awfully steamy Thursday morning.  Showed up at 5:25 with not a pax in sight – might this be the morning I head back home write a backblast about how its just too humid to run?  Or take my Sandy V for a 5 mile solo jaunt around Gaston Day School road?  Just as I thought I was going to get off easy with no push from anyone here comes JJ and Waterboy on foot! – (damn I am a lazy ass!)  Next Sargento, Short Sale, and Seuss clocked in just before 5:30 – so much for going home and crawling back into bed.   As usual Seuss, Waterboy and Sargento took off as I watched them scamper up the hill.  Unable to breathe through the humidity I just watched as they ran out of site over the course of five miles.  Oh well maybe next time – just didn’t have it in me this morning to keep up.  Kudos to Short Sale who pushed through the pain of recovery as well as to JJ and Waterboy as they ran home afterwords (batflippers as they are).  Upon arriving back to the Pub we were greeted by a Termite who had to takeoff to go to work early. In the end I think we were all just a little better HIM afterwards.

 

Announcements:

Site Q change Downtown tomorrow

F3 Dads this Saturday at Folsom at 7

Combined Sandlot/Mt Hollywood labor Day at 7 in McAdenville

JJ 5K 25th

Prayers:

Kids going back to school

Praise for Whoopee’s 2.2 headed home today

 

 

Land, Sea, and Air… G.I. Joe Is There!

So, a couple of weeks ago, I ran across a brand new, never been used Navy Seal workout DVD and Book set at the Good Will. I thought, this might be good for a Q. Essentially it was a lot of the same exercises we do already, just a few minor differences.

Warm Up (in-cadence):
10 ‘Roccan Nighclubs
5 Forward Big Arm Circles
5 Backward Big Arm Circles
10 Toy Soldiers
15 Side Straddle Hops
15 Buttkicks
10 Mountain Man Poopers

I demoed what a Reverse Plank Tricep Dip Kick is and how to count off an 8 count Body Builder (basically a burpee with a plank jack but done in an in-cadence count)

Mosey to the Tennis Courts.

The Thang:

20 Merkins
– Frog Jump the next court
10 Big Boys
– Frog Jump the next court

Run back to start and either pick up the six, or plank it up.

Run a lap around the tennis courts.

10 Speed Skaters (each leg)
– (Lt. Dans) Lunge Walk Squat the next court
20 Reverse Plank Tricep Dip Kick
– (Lt. Dans) Lunge Walk Squat the next court

Run back to start and either pick up the six, or plank it up.

Run a lap around the tennis courts.

20 Slow, Low, Deep Squats
– Crab Crawl forward the next court
5 Eight Count Body Builder (slow burpee with a plank jack in the middle)
– Crab Crawl backward the next court

Run back to start and either pick up the six, or plank it up.

Run a lap around the tennis courts.

We repeated at least two more rounds of 4 consecutive exercises from the above list (mostly consisting of Eight Count Body Builders, Merkins, Reverse Plank Tricep Dip Kicks, Lt. Dans, and Frog Jumps).

Circle Up for Mary!

The Q started things off with:
– Turtle Shell (reverse plank with arms, head, and legs up and out (like making an upside down turtle shell).
• We held that position for a minute.
– 20 Mountain Climbers
– 20 Peter Parkers
– 20 Parker Peters

The Q called on 3-4 pf the pax to call out and lead an exercise.

Mosey back to the C.O.T.

Pledge…

22 for the vets.


Discussion:

S.E.A.L stands for Sea, Air, and Land… though, I kept thinking about the GI Joe theme song, “We’re fighting for freedom wherever there’s a struggle – over: land, sea, and air… GI Joe is there!”.

Seals are also known as “Frogmen”, “The Teams”, and “The Men with Green Faces”

Seal Motto is: “The Only Easy Day Was Yesterday”

Seals have a 40% Rule… When your mind is telling you that you’re done, that you’re exhausted, that you cannot possibly go any further, you’re only actually 40% done. This totally to me sometimes… it’s a mental thing you have to push through.

The Seal Creed:
I persevere and thrive on adversity. My Nation expects me to be physically harder and mentally stronger than my enemies. If knocked down, I will get back up, every time. I will draw on every remaining ounce of strength to protect my teammates and to accomplish our mission.

I tried thinking of how to rewrite the creed to better apply to my life, and maybe the life of a Christian. I came up with this:
“I am here to glorify and give praise to my God, and to tell others about Him and His Son. My family and friends need me to be physically harder and mentally stronger than those who would come against us. If knocked down, I will get back up, every time. I will draw near to God, and use every ounce of remaining strength, to protect my family and to serve the Lord with gladness.”

I know I falter in certain aspects of this… and was not pointing at anyone during the discussion. But if I was, I had at least three fingers pointing back at me. I also know God loves me because He says:

1 John 1:9 ESV
If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.

Psalm 103:8-12 ESV
The Lord is merciful and gracious, slow to anger and abounding in steadfast love. He will not always chide, nor will he keep his anger forever. He does not deal with us according to our sins, nor repay us according to our iniquities. For as high as the heavens are above the earth, so great is his steadfast love toward those who fear him; as far as the east is from the west, so far does he remove our transgressions from us.

James 4:8 ESV
Draw near to God, and he will draw near to you. Cleanse your hands, you sinners, and purify your hearts, you double-minded.

I tried keeping the group together like a team (even though we ain’t anywhere close to special forces (unless special means something else to you)). I also asked some of the pax which exercise they wanted to do after we finished the 3 rounds. If I didn’t like what they picked I was prepared to override their choices, but this gave a sense of having a say-so (whether they really had one or not). Also calling on the pax during mary allowed them to get a chance to lead as they wanted to (like About Time picking an exercise, but not knowing if he should least it too… then counting it out in-cadence). I intentionally switched things up, here and there, just to ensure the Q was followed. But being that I don’t run as well as some of the other Pax, I was shortcutting the lap on the run. By about the 4th round, some of the others were starting to do the same (instead of doing what they knew to be better… staying with the group). It just shows that not all leaders are infallible and that others are watching you and will often follow the example you lead (whether you know it or not).

Announcements:

  • F3 Dads workout at Folsom this Saturday (8-21-21)
  • JJ 5K coming up
  • Convergence workout Labor Day in McAdenville
  • Snowbird Men’s Retreat

Prayer Requests: 

  • West Side’s Dad and Family
  • Big Pappy and his family
  • Bedpan’s Balls
  • Ball Joint’s neck/trap
  • Pax dealing with things
  • Nan (Stogie’s former co-worker and friend with pancreatic cancer)

Thanks for the opportunity to lead and share some thoughts.

I’m Stogie, and I’m out.

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