15 Hims showed up in the gloom to ruck/run/fellowship mosey.
Day: January 29, 2023
Today is YHC’s 55th birthday and gout is starting to flare up in the right foot so some modification already needed.
The Pledge
Warmup
The Thang
Mosey around parking lot
The Bear – Five moves w/coupons
- Dead lift to a clean
- Squat into overhead press
- Tricep extension
5 reps each and then mosey around parking lot.
Rinse and repeat 5 times
Triple Nickel
- Merkins x 5
- SSH x 5
5 Rounds
- Mountain climbers x5
- Squats x5
- Merkins x5
- Burpees x5
- Step ups x5
5 Rounds
- LBC x5
- A/H x5
- Flutter Kicks x5
- Big Boys x5
- Crunchy Frogs x5
Head back to Shovel Flag for COT
Announcements
Prayer Request
YHC closed us in prayer
Thank you men for allowing me to lead you this morning for my birthday Q
Over and out,
Breaker Breaker
Workout
“Card’s Run and Repeat”
5- Burpees Burpee Counter 10
Big Boys
Heels to Heaven
Run to the sign and repeat (each run to the sign is 160 meters)
10-Burpees Burpee Counter 30
Little Baby Crunches
Mt. Climbers Double Count
Run to the sign and repeat
15-Burpees Burpee Counter 60
Air Squats
Freddy Mercury’s
Run to the sign and repeat
When you return hold squat until all Pax have finished
As a group if there is time
20-Burpees Burpee Counter 100
Run around the front parking lot after each round.
Summery:
Total of 100- Burpees
10- Big Boys
10- Heels to Heaven
20- Crunches
20- Mt. Climbers
30- Air Squats
30- *Air Bike rides
¾- Mile run
11 HIMs minus one Midoriyama mainstay, Freight showed to push some rocks! Nice evening for a workout. 5:30, let’s go…
The Thang: We warmed up with a fun little twist I stole from the brothers at F3 Hampstead. I call it “60 second circle” and basically each PAX continues an exercise while counting up round robin style to 60.
60 Second Circle:
High Knees Running / 1 Burpee
SSHs / 1 Burpee
Moroccan Night Clubs / 1 Burpee
Imperial Walkers / 1 Burpee
Rt Over Lt (30 seconds) / Lt Over Rt (30 seconds) / 1 Burpee
Mosey to middle soccer field
Dirty 11s: Derkins / Jump-Squats
Mosey to K-9 Hill: Triple Nickel: LBCs / Calf Raises
Mosey Back to Flag Terd Shack Parking Lot
Dora 321 : 3X High or Low Plank / Dying Cock Roaches (200) / Flutter Kicks (100)
Back to the flag for a quick verse: Philippians 4: 6-8
Announcements / COT: Lunch @ Hillbillies Lowell / Ghost Flag Mission / Folsom Nationals 2-11 / Viking Dash 2-25 / Extinction Run 3-4 / Radar’s sister’s tumors have shrunk / Termite’s brother has cancer / Gumby’s family / Broke’s family / WoJo’s family / Montross’ Mom / Trace Barnette cancer / Purple Haze’s plantar fasciitis
Quick warm up with the patented Sargento stretch in cadence. Retrieved the coupons from the truck and made our way to the front awning to stay dry. Started with 5 curls, 5 squats and 5 overhead presses. Riffle carry to the other end, 5 blockies and riffle carry back. Finished the round with 50 LBCs. Rinse and repeat with 10 of each and 100 LBCs. Third round 15 each, lunge walk back and 150 LBCs. Round four 20 of each. Leaving the coupon at the start, 20 burpees and finish with 200 LBCs.
Announcements : 2nd F lunch, Extinction run March 4th, Winter Nationals Feb 11th, Ghost flag on Saturday.
Prayer requests: Orangeman’s boss, Nutria daughters, Stinky birds cousin bike accident.
We ran or rucked then discussed chapter 4 of Extreme Ownership-Ego. Great discussion. Takeaway point for me is this: Often the worst ego that you will ever have to deal with is your own. Glad I have some HIMs around to remind me of this.
Whoopee
We had a large crowd at Crossroads. Great weather, great camaraderie and arguably the best Q-source (so far this year) were experienced this last day of January. Runners ran, ruckers rucked as everyone got a little better and a little faster. Q-Source topic was Contentment. Great discussion on happiness vs. joy, controlling your emotions, and durability. Thank you guys for kindly stopping in!
Announcements:
- Folsom Nationals Convergence 2/11/23 06:30 start time
- Extinction Run 3/4/23 0900 at Primal Brewery
- Viking Dash trail run on 2/25/23
- Defib will be delivering a beatdown then cardiac/ heart health training at Gashouse on 2/4/23
- The Nomads came back from Davidson with the Ghost Flag!
Prayer Requests:
- Huckleberry (great to see you at breakfast yesterday, brother!)
- Wirenut’s dad and family
- Big Pappy (torn hip muscle)
- Tooth Fairy’s 2.0 (MRI)
YHC took us out in prayer.
The challenge issued by Flintstone has gotten the PAX out of the fartsack and posting in record-setting numbers! Keep the momentum going, men! Holler at a Kotter and keep EH’ing!
L8R SK8RS,
Slaw
Two runners and seven ruckers posted this morning at Members Only, and most we able to stay for Q Source on the Leadership Development Process (or Program, depending on which link you used).
Q Source was attended by Breaker Breaker, Watts Up, Tesla, Tiger, Mainframe, Pilgrims Progress, Eh Y’all, and Orangeman.
Announcements:
Winter Nationals @ Folsom, 2/11, all other AOs closed; 3/4 Extinction Run at Primal Brewery @9am; Young Life Golf tournament in May
Prayer Requests: Tesla’s M and legal hearing, Jane Fonda’s M, Slim Shady’s Dad, Bubba Sparxxx’s Grand Mother, Tiger’s Mom, Eh Y’all’s mother in law
YHC took us out. It was an honor to lead -Orangeman