Month: January 2023 (Page 2 of 14)

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

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

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

I want to start off by thanking everyone that came out. We raised right around $3000.00 for Angel Bows by Raemy and had a haul of can goods to deliver to the Dallas Christian Ministry.  We had someone there from F3 supporting almost all hours of the night except two. Can’t wait to see how much we can accomplish next year.

Mileage completed
Round UP 67 miles
Gearwrench 55 miles
Hacksaw 51 miles
Auto 50 miles
Striper 38 miles
Mayor 32 miles with a ruck
Wikileaks 32 miles

Lookin to sling my sack around a bit, and 5 other PAX joined me.  No leisurely meandering today, and don’t bother strapping those rucks on.  There’s work to be done.

Ruck across the street to the Urgent Care.

3 Pain Stations in the parking lot

• 10 x Chest Press / Pullovers
• Ruck to next station
• 10 x Squat Thrusters
• Ruck to next station
• 10 x Upright Rows
• Ruck back to start

Rinse & Repeat 2x for a total of 3 rounds.

Ruck down Duke Street and back up to the start for another set.

Next 3 Pain Stations

• 10 x Double Crunches
• 10 x American Hammers
• 10 x Flutter Kicks
• 3 rounds total

That was all we had time for.  Scurry back to the flag to join the Pubbers.

Everyone pushed it & had a Yabba Dabba Doo time.

Thanks for the opportunity to lead.

6:30 hits and we have a small number of PAX and 1 FNG. Let’s get going. I had the privilege of attending one of Freight’s Q’s and decided to re-use it. He is a PAX that I’ve always looked up to.

The WarmUP:
SSH IC x 3
That’s enough, let’s get to work.

The Thang:
Using my cones and the light poles, 15 stops were in place from the bottom parking lot to the entrance to the park.
The work: grab a coupon out of YHC’s truck and head to bottom of lot and first light pole. Do 10 kettle bell swings with block, run to next light pole for 10 V-up’s. Run back to block and riffle care to next light pole or cone. Repeat for all 15 spots. Arrive at entrance to park and say the pledge. Now time to go back, however this time exercise was 5 chest press with block and 5 hand release merkins. Running out of time and had to Omaha. Time for COT and name FNG.
I shared a little more about Freight and shared my word for the year: Fearless.
Shared a short devotional on Fearless.

Named FNG: Welcome Abu!!

COT:
2nd F lunch this Wednesday – Hillbillies
Feb 11 – Convergence – Folsom
Prayer Request: Big Pappy, Mayor, Huck and his dad, Wirenut’s family.