Author: Bubba Sparxxx (Page 2 of 8)

IYWTYWK

Warm up—————————-

The Thang————————–

Mosey to school parking lot for:
Relay race with excercises
Suicides
Kid carry up hill
11s
Rock Paper Scissors & Burpees

COT———————————-

Naming of the FNG kids:
Hit Stick    (Orville’s 2.0)
Space Cadet   (Orville’s 2.0)
Dice Wizard  (Hunchback’s 2.0)

Announcements:
Pita wheel 2nd F lunch

TAPs
Eh Y’all  MIL. healing
Balljoint’s aunt – recovery
Tesla – Sister in law – Dementia
Blueprint’s daughter, “Space Cadet – Starting college a GA Tech for BioMed Eng
Ratchet’ s son Jason Hall – remission
Turtle man – cancer treatment coming back
F3 pax – our parents
Boudin family trip to Africa

Warmup

The Thang

Modified Cooper  (Burpees, BigBoys, Merkins) 10/9/8/7…    Run after each set

Burpees for the Train

BearCrawl Bridge

11’s

BearCrawl Bridge

6MOM

Time!

Announcements

Young life golf tournament
2ndF Lunch – 2 weeks
Orienteering Crowders Mtn – 19th
Time Laps – WWC
can drive – Flintstone
Annhilation at gas house, Sat

TAPs & Gratitude
Bad Wreck on New Hope rd. This morning
Elf – friend with 2mo son in NICU, & mom passed

-Bubba Sparxxx

Warm-Up

THE THANG———————-

BOMBS & BLIMPs on the Track

3-man Relay:  Hard-run, Makhtar N’Diayes, SSHs

Mary

Time!

COT———————–

ANNOUNCEMENTS
5k – Yank, park at bunker
Converge midoryoma 7sm
Golf tourney / buckshot
Time Laps – WWC
Warlock ymca – pledge to plunge sat
Strokes – Chest pain, left side pain, don’t refuse ambulance,
5k – common ground
Goat island  games – may 6 – 5k, 10k

THOUGHTS & PRAYERS
Radar – sister
Virus 2.0 surgery heart
Ratchet 2.0 chemo
Always grateful
Orangeman traveled
Jane Fonda – recovery
Prom season – safety
Freon wife surgery – recovering
Mayor – surgery
Sargento – surgery

-Bubba Sparxxx

Running and Rucking took place.

Announcements—–
2nd F Lunch today – Papa’s and Beer, Dallas @ Noon
Convergence – midoryiama, Apr 29th, 7am
5k – Belmont classic
Goat island games – Cramerton
5k at common ground
Tuck fest at WWC – races, other stuff
2:30pm trail run at Poston (Flintstone)

TAPs—–
Queso turned 18
Sargento – surgery
Flintstone’s family
Doodles – difficult decision to make

There were no “Respect” PAX at Mt HW today.

Just some ‘young’ guys like Freon (48), and YHC (45), and PAX in their 30’s.

WARM-UP—————————————-
SSH, Low&Slow-Squats, Plank-Hold

THE THANG————————————
“Le Tour de Mt. Hollywood”

Run thru Mt HW
Stop at every intersection for 10 reps each of Flying Squirrels, Big Boys, & Merkins
Run
Rinse and Repeat
1.5 miles of running, prob at about a 8min/mi  ‘young-guy’ pace
11 rounds = 110 reps of each exercise

We ran on Main St, out past Greendale, and apparently left the official jurisdiction of the SiteQ, Freon.   It was uncharted territory.  Some of the PAX were unsure and nervous about what would happen to us as we ventured off the grid.  Luckily, we discovered an awesome new hill.

Continue on our Run, back to StartEx for:

High Plank Hold – w/  QSource topics on leadership

Low Plank Hold  – w/ more QSource

Get Right, Live Right, Lead Right, Leave Right”

Then, 6MOM

Time!

COT————————————————

Announcements————–
WWC – Tuck fest
Buckshot – Young Life / May golf
Crowders Mtn – Mountaineering ruck

Thoughts and Prayers, & Gratitude———–
Pillager – neighbor’s brother heart & diverticulitis
Pillager – gratitude for a healthy son
Easter week and meaning
Red Ribbon’s Daughter – tonsils
Gratitude for the PAX and their support
PAX are Happy to be dependable

Grateful for all the PAX, and the benefit of being able to gain motivation from them.  Also grateful to give back to them while Q’ing.

-Bubba Sparxxx

Warm-o-Rama———-
Goofballs
Good Morning Burpees (Alarm Clock + Burpee)
Gravel Pickers

The Thang—————-

To the track for a few rounds of:
Hard Runs down the straightaways, mixed with Exercise Sets, and Plank holds, during which time we discussed F3’s principles, mission, and what the 3 Fs mean, in practice. Some PAX shared their before/after experiences of F3. Others shared what they imagine that non-F3 people might not understand about their F3 experience. We also discussed the intent of the Leadership focus of F3.
The PAX had some interesting guesses about what the 5Cs of ‘Lead Right’ are.

Some of the PAX’s guesses of Complaining, Cheating, and Classy were not the correct C’s, as you can see below.

THIRD QUADRANT (Q3) Lead Right
Q3.1 Shared Leadership
Q3.2 Mutual Competence
Q3.3 Trust
Q3.4 Vision
Q3.5 Articulation
Q3.6 Persuasion
Q3.7 Exhortation
Q3.8 Candor
Q3.9 Commitment
Q3.10 Consistency
Q3.11 Contentment
Q3.12 Courage

Other things learned during this interval-run and QSource set:
Doodles is pretty fast.

Next, since we had 18 PAX, it only made sense to do an indian Run around the track for few laps.

The we moseyed back to StartEx for 6MOM.

Time!

COT—————

Pledge

Name-O-Rama
By some strange coincidence, the PAX formed the COT in a such a way that all of the non-respect guys were on one side of the circle, and all of the Respect PAX were on the other.

Announcements
Pushing rocks
Comm F run – see Pre-Blast
Meet at old YMCA
QvQ at Folsom, 6:30
Orienteering event – Crowdrers Mtn
Time Laps relay at WWC
Easter apr 9

TAPs
Stinky bird got 20 points this month
Orthopedist appt -Sargento
Jane Fonda – son high fever 2 weeks
Radar’s sister
Tiger’s mom
Prayer for children safety, all over
Queso going to ECU
CHARLIE Wrd – leukemia
Tooth fairy – eloise
Rebar for getting healthy and back in the action

—Bubba Sparxxx

14 + YHC showed up to run and ruck

Announcements ——-
Pushing rocks thru 31st
Community Run, incl Speed for Need – arriv 815, race 9am.
also at Comm Run – Pain lab workout – park at old ymca

QvQ 6:30 Folsom

TAPs ———-
Lana – friend kidney treatment
Orangeman’s Former manager – recovery
Chip Ferguson son- received lung/pancreas transplant
Fannie’s sister law illness
Virus – daughter – heart valve surgery
Jenna glass recovering
Sargento – elbow
Continued prayers for Eloise (Tooth Fairy)
Ryan Sheehan – coma

Glad to be out there with the PAX

—Bubba Sparxxx

There were runners.  There were ruckers.

Announcements——————-
Lunch 22nd at JR Cash
QvQ
Community foundation Run – apr 1st
May 15 – young life golf tournament
Old shoes, sneakers – “Sneakers for Kids” – termite, esp needing kids sizes
CSAUPs:
May 19, kings mountain Ruck
“Time Laps” 24hr Relay whitewater Center
GoRuck – June 10th in Charleston

Thoughts & Prayers (and Gratitude)———-
Jenna Glass – aneurysm
Turtleman cont’d recovery
Ratchet’s son
Termite’s brother-chemo
Tiger – mom
Tooth fairy’s daughter
Kiera – little girl undergoing chemo

Warmup————-

SSH, Monkey, Frogger, AirPresses

The Thang————

Mosey to the parking lot on the far side of Goat Island  (5 burpees along the way)

At the parking lot:

Suicides:  Run only

Suicides with exercises at each stop:  20 Big Boys/20 Merkins; 20 Mike Tysons/20 CrunchyFrogs;  20 Jump Squats/20 Am Hammers; 

Suicides:  5 burpees at each stop

Mosey back

51 LBCs, IC

Mosey to the Hill next to the NEW Floyd & Blackies

DoraBOMBS on the Hill – Partner Work

25 burpees, 50 OH Presses, 75 Merkins, 100 Big Boys, 125 squats

Hill Sprints, Walk back down.   We had time for 3

Back to StartEx for Gratitude-Plank

Time!

COT——————————-

Announcements—
Extinction 9 primal
Convergence Winter nat’ls – 6:30am at Folsom
Young life golf – may 15
2ndF lunch – Tue 21st of month

TAPs——

Tooth fairy – daughter’s surgery
Watts up – nephew heart surgery, father in law
Tiger’s son sick
Breaker’s son CPA Exam
Tater Hole – lost father recently.  Encouraged us to spend time w/ our parents while we have them.
The Cycle of Life
Orangeman – grandbaby on the way

I really thought Tater Hole was speaking French (sacrebleu!) at the COT.   Turns out he was just speaking GraniteFall-ese.

Glad to be out there with these PAX today,

-Bubba Sparxxx

9 runners and 6 ruckers jumped out of their fartsacks for a 5am start at Ground Assault.

Announcements———–
Extinction Run, 3/4 at Primal in Belmont
Convergence (Folsom Winter Nationals) Feb 11th – 6:30am

All AOs besides Folsom are closed on Feb 11th.
Young Life golf  tourney- may 15
2ndF lunch – Tue 21st

TAPs————————-
Tooth Fairy’s daughter – upcoming surgery
Watts up – nephew’s heart surgery, also father-in-law
Tiger son’s – sick
Breaker’s son – upcoming CPA Exam
Guys gettin out to post, supporting and pushing each other