Author: Boudin (Page 8 of 8)

When YHC was planning for The Storm Q all he could think about was his last Q at The Storm.  I think people felt it was a bit soft, so what is not soft Burpees.  As the PAX started to show up I knew that Apache had the Q at Folsom, so I thought the numbers may be light.  I was wrong the PAX had a strong showing, 14 in all.  There was a little mumblechatter before we got started.  Mayor was upset that someone called him a bully the night before. That may or not have been YHC.  I was just concerned that he had run Dolph off because I had not seen him a while.  Clock struck 5:30 am time to get started.

Warm up

SSH 25 IC

Merkins 15 IC

Squats 15 IC   Evidently this is a very funny exercise to Dolph because he could not stop laughing.  I think it may have been my counting.

Burpees 5 OYO

Pledge

The Thang

Mosey around the practice field until we reached the school.  Once there 6 rounds of the following exercise as fast as you can with a mosey around the practice field after round  2, 4, and 6.

10 Pushups

10 Squats

10 Burpees

10 Squats

The mumble chatter was at a minimum, so I know that PAX were giving it the old “Maximum Effort”.  At one point, one PAX  though he heard me call an Omaha on the burpees from across the field.  Wishful thinking.  Lets continue as prescribed.

Mosey to the tennis courts for some Tabata.  20 seconds on and 10 seconds off of the following excercises

Squat jump

Merkin

Burpees

LBC

Squat jump

Merkin

Burpees

LBC

We completed the first round then mosey around the tennis court back to the starting point.  You guessed it, another 4 minutes of getting stronger then another mosey.  Stopped with 2 tennis courts left bear crawl back to the starting point on the tennis courts.

With about 5 minutes to spare we mosey to the starting point to circle up for some Mary.

Slow Squats, Flutter, Heal Touches, Oblique Crunches,Freddie Mercuries, French Fry, Monkey Humpers

Time

Annoucements: 2.0 friendly workout at Folsom on Saturday, Mayor mentioned the event for veterans flying to DC.  PAX can sign up with family to be at airport when they return home.  Dolph encouraged the PAX to Q workouts.

Pray Request: Lynn Hamm, Seniors getting ready to graduate high school, and all of the unspoken prayer request.

Great work today men.  Keep getting up and pushing the rock.   I encourage everyone to volunteer to Q a workout.  Maybe we can fill up June and July schedules if they are not full.  After posting this BB, I will be contacting Dolph and Mayor to get back on the schedule.  I encourage the PAX to at least reach out to at least one or the other if not both to put your name on the Q list.  If another AO works better reach out to that site Q.  Thank you for the opportunity to lead.

See you in the gloom.

Boudin

Hey guys, I am the Gashouse Q for GrowRuck. The GrowRuck experience is designed to draw out the leadership principles that are implicit in most GORUCK events by including a specific, leadership-focused classroom portion and then a GORUCK Challenge (Light or Tough) led in such a way to specifically illustrate and make impactful those lessons through team physical activity. In the F3 context, it is best suited for men who have little or no GORUCK experience or for GORUCK TOUGH who want to introduce another man to GORUCK and potentially sharpen their skills as leaders who model followership.
In the F3 context, these events are often designed to include all three Fs and form a peak F3 experience over the course of 48 hours (usually Friday to Sunday). There is usually a 2nd F event on Friday. Saturday morning begins with a workout as a group then a leadership teaching by The Iron Project. TIP is a leadership consultant firm which was founded by OBT, Dredd, and Gnarly Goat. The leadership teaching last to around lunch. There would be a breakfast served before every one goes off to get some rest before the GORUCK event starts at 6 pm on Saturday evening finishing up around 6 am on Sunday morning.
The Iron Project runs these for profit, the cost run about $150 per person. They target 35 participants per event. This GROWRUCK event will take place in Charlotte and will have PAX from around the region participating. There is a Lend a Ruck program, so you would not need to go out and buy one. This announcement is gage initial interest from GasHouse. This event would take place in late August or October. Please let me know if you have any questions or would be interested in participating in this leadership event. Please pass the word to those who are not on Slack, and I will also share at the workouts throughout the week. Thanks, Boudin

YHC woke up to the sound of rain.  This had the Q worried that turnout would be low, but once again the PAX proved me wrong with 12 HIM ready to put in work at 5:30.  Well done men.  This back blast will be to the best of my memory do to the Weinke was destroyed by standing water from the rain, but I believe the PAX wanted to destroy before the rain got to it.

Warm up:

SSH 30 IC

Imperial walker 25 IC

Squats 20 IC

10 Merkins IC

10 Burpees OYO (Should have been 5, but an extra 5 for the train)

Pledge

Mosey to the front of the school.  Their was some light mumble chatter during the Mosey.  I think I even heard comment about the mosey pace.

Thang:

4X4

2 Wall walks

5 Scorpion CDD’s (10 total)

20 Plank Jacks

10 Merkins

In between each exercise there was a bear crawl of about 10 yards. Rinse and repeat 4 times.

During this time the mumble chatter moved more toward grunts and hard work.  Great job men, way to push through.  My upper body was on fire.

Mosey to the tennis court of a triple nickel, but not before 5 burpees for another train.

10 squats

Run the width of 2 tennis courts

10 Monkey humpers

Then on the the San Antonio Shuffle.  All PAX on baseline.  YHC demonstrated the movement then shared with the PAX that he found it on the F3 site.  I think I might be banned from using the site now. There was even a comment that I must hate the PAX.  The website says that the San Antonio Shuffle is Lunge R Leg, Lunge L Leg, Burpee, Plank Jack  pop up then repeat.  I knew that this would be too easy for the PAX, so I modified the Shuffle. Lunge R Leg, Lunge L Leg, Burpee once down two Merkins, 4 Plank Jacks  pop up then repeat. We did this for the width of two tennis courts.  Way to push through this one

Time running out, mosey back to start. Time to work on the core.

Flutter Kicks 20 IC

LBCs 20 IC

Hip Rock N Raise 15 OYO (P90X style)

Nolan Ryan 10 each side OYO (Q fail on this one.  Everyone was done, but the Q had only done one side, so I did them Saturday Night Fever Style.  You had to be there)

Mountain Climbers  20 IC

Few minutes left. Round of Mary

V Ups  10 OYO

V up Roll up 20 OYO (Back to P90X)

Dying Cocka Roach 15 IC

Jump Squats 10  OYO

Time

COT

Thanks for the opportunity to lead.  Always an honor. See you in the gloom.