Month: September 2021 (Page 11 of 11)

So YHC has been on a tear about back blasts of late. And for very good reasons IMO. First, Guys read them. And they serve as a permanent record as to not only what we did but why we were there. We also use the stats for growth plans from new AOs to new regions to how we do 2nd and 3rd Fs. They are not important. They are vital! YHC has said and maintains that your Q does not end until the back blast is posted. I stand by that assertion. Know what? We as a region are getting better about this of late. Because we know how important it is to the organization.

With that said one of the best ways to get a back blast done is to plan a simple workout. Also, one of the best ways to have a beatdown type workout is to keep it simple. So we followed that model this morning at Tequila Sunrise. Went like this as we moseyed onto the field near an end line to do the work.

COP:

SSH X 20

IW X 20

Grass pickers X 20

Grapevines

Mtn. Climbers X 20

Escalator time! Went like this:

Burpees X 5

Jump Squats X 10

HR Merkins X 15

Big boy sit ups X 20

CDDs X 25

Run halfway and we do 5 up-downs

Run to the end and we do 10 SSH

Mosey back to the start and climb the escalator. All this is done as a team. No individual stuff here.

Start with burpees and add each one going up to the CDDs. Then at the top (CDDs) start coming back down. Run each time and do the up-downs and SSHs. Makes for a simple -but effective formula. And YHC is a simple guy!

Mosey over to the COT area for a 3 minute plank to wind things up with . Which provided epic mumble chatter. Always a good thing!

Pledge and done.

NMM:

Skeleton crew here today at 10. Lots of pax heading out for the weekend if not already gone. Awesome morning. 57 degrees, clear, low humidity. Not like Monday – Wednesday at all was it! A little taste of fall, YHC’s favorite season.

Prayers for our nation now as it feels it’s way through a tough time. A self inflicted tough time at that. We need some introspection nd getting back to what works and why it works. And it’s all simple and effective which leads to consistency and durability. And that gets us through these times.

You guys know what to do. Let’s just keep doing it.

Tesla/Uncle Ted

7 sacks showed this am. We had a quick warmup then moved to the wall while I ‘splained the plan. For 10 minutes we will do step ups: 20 step ups every minute on the minute (EMOM). We then did 1 more set just for fun to mess with your mind while you are tired. Next we moseyed to Gastone’s hill, rucked up, did some big boys at the top, then moseyed back to the wall for more EMOM step ups. We did a total of approximately 400 step ups. That’s not quite half the amount for Chad1000. Better get those step ups in before November 11 which happens to be a Thursday for anyone interested in participating.

Good work men. It was tough but not as tough as doing them OYO. We finished with pledge and COT.

Whoopee

I have been telling Westside for months now that Crocs are among the best shoes ever made. Comfortable, easy to put on or off, built for all terrain, and affordable. I have been considering showing up in Crocs just to prove it to him and today seemed like a great opportunity! 12 posted for bootcamp and 2 ran as this Dukie channeled his inner Wojo to kick some butt in Crocs!

Warmup: First thing first, I had to ensure a proper warmup. Since we were going to tackle the legs today, active stretching was essential as we pushed the heart rate up around 100.

•Toy Soldiers 10 IC

• Don Quixote 10 IC

• Broga – Cat and Cow poses – start the pose change at the butt and lower back. We did a few changes and, from cat pose, lifted the knees for a Turbo Cat. Hold, move into a Plank – roll forward and backward to stretch the calves, roll forward to low plank, hold about 10 seconds, roll back up and walk hands all the way back to your toes as you stand up to a ‘touching your toes position, walk back down to plank and repeat a few times.

Mosey to the tennis courts.

• Dirty Elevens with Merkins and Sumo Squats, burpees in the middle, of course. Wirenut gave me some form tips on my Sumo Squats. I have been doing them wrong all this time!

Now, time for the Wojo stuff. We all know Wojo is a sprinter and often Qs these leg exercises that make you faster and also make you hurt in places you didn’t know could hurt. I’ve been paying attention and brought my own version to Folsom this morning.

• Fire Hydrants – 10 in cadence each leg, then 10 forward circles each leg, and finally 10 backward circles each leg

• Lunge Walk (long steps)

• Squat Walk (slide feet like THE Wojo in a defensive stance at Duke in the 90s)

• Karaokee

• Lateral Lunge Walk

• High Knees – Butt Kickers on the way back (x2)

Stogie left around this time…..

• Exaggerated Stride light run, light jog back to start, repeat, a little faster the 2nd time

• Exaggerated Stride 3/4 or full speed to the first light pole, jog back. Repeat to the 2nd light pole and jog back. Repeat full court and jog back.

Core work:

• Iron Cross

• Reverse Iron Cross

• Roach On A Bicycle? – some thing WoJo made up – hands and legs up, head up to engage core, knees bent in a right angle, leg extensions similar to Freddie Mercuries – in cadence

Time!

Happy Birthday to Achey Breaky, belated Happy Bday to Stogie, and we are all glad to report Bedpan’s holding things together.

Prayer requests: Bout Time’s cousin, Pappy’s wife and family, Spackle’s family, Westside and family, Barrel Racer, Covid Paients. YHC took us out in prayer.

Many before me have said F3 is not only about you and making yourself a better man, but it is about being there for your buddy when he needs you. My buddy Westside is dealing with the loss of his dad right now and, as tough as that dude is, I am pretty confident in saying getting out there with his friends in the gloom is a good distraction and great release during this tough time. I figure he would get a kick out of me wearing my Crocs this morning after he has talked junk about them for weeks and I hope he did. I haven’t yet experienced what he is going through and I dread that day, for sure! I may not have all the right words to say to him but I CAN show up in a pair of Crocs and let him know I am grabbing the other end of that rope he is holding!

Pledge

Warm up – SSH and Merkins

Mosey to 3 different banks and did stuff for 45 minutes (the stuff included Merkins,  SSH, LBC, Crunchy Frogs, Burpees, Big boys) got about 2 miles in between the banks

Should have been there!

Prayer request: Carson family in Clover, Family member of Clavin, and Stinky Bird and Family – birth of new daughter

EZ out!!

It was my first Q since my bout with the Rona and double pneumonia, and it felt great to be able to make it through a workout without having a coughing fit.  14 HIMS made it out in the gloom and humidity for some work. The clock struck 0530 and we began, no FNG’s so everyone new what was coming:

The Warm Up:

10 IC Side Straddle Hops

10 IC Gravel Pickers

Moroccan Night Clubs (I explained what the workout would include)

3 Rounds of Cherry Pickers (Since Stogie Leaves early, had to make sure he got some too)

Mosey to the Tennis Courts

Due to his neck injury, Ball Joint got his own exercises to do

The Thang:

Station 1: 75 LBC’s

Run a lap around the tennis courts then lunge walk to next Station

Station 2: 50 Merkin’s/ BallJoint 50 SSH

Run a lap around the tennis courts then lunge walk to next Station

Station 3: 75 Flutters

Run a lap around the tennis courts then lunge walk to next Station

Station 4: 50 Hand Release Merkins/ Ball Joint 50 SSH

Station 5: 75 Freddie Mercury’s count right leg only

Run a lap around the tennis courts then lunge walk to next Station

Station 6: 50 Werkin’s / Ball Joint 50 SSH

Run a lap around the tennis courts then lunge walk to next Station

Station 7: 75 American Hammers court right leg only

Run a lap around the tennis courts then lunge walk to next Station

Station 8: 50 Mike Tyson’s / Ball Joint 100 squats

Run a lap around the tennis courts then lunge walk to next Station

Station 9: 75 Big Boys

Run a lap around the tennis courts then lunge walk to next Station

Station 10: 100 Air Presses / Ball Joint 100 squats

Run a lap around the tennis courts then lunge walk to next Station

Station 11: 50 V-Ups

Run a lap around the tennis courts then lunge walk to next Station

Station 12: 50 Shoulder Taps / Ball Joint 100 squats

Only a few didn’t make it through the workout due to time or having to leave

I called Omaha as time was running out, so we moseyed back to flag.

Another few rounds of Cherry Pickers were in order.

Pledge the Flag

COT:

I shared a my thoughts about Leaving a Legacy and gave each HIM a special piece of rope to me and insured them that I would be holding on they other side of that for them when  they needed it.

Several prayer request were mentioned.

I asked Westside to come to the center and we gathered around him and Wichita took us out.

I’m Sarlacc and I’m out