Author: Defib (Page 6 of 16)

Beautiful morning for a run through Willow Creek neighborhood. – Diablo Sammich welcomed new site Q Bandit!!

Announcements:

Viking Dash Saturday

Extinction run 3/4

Community foundation run 4/1

City of Gastonia survey to improve roads – Hunchback to post link

Prayers:

Hayes family

Catamount

Whoopee family traveling

First Pres minister Davenport/family

Termite’s brother

Castlerock

Turtleman

Clavin M/family

11 answered the call for a run/ruck on a beautiful  Sunday morning.  9 stayed for Q source to discuss Cover and Move as a strategy for Teamwork as outlined in Chapter 5 of Jocko’s Extreme Ownership

Announcements

Convergence 2/11 Folsom

Extinction run 3/4

Viking Dash 2/25 Poston Park

Prayers:

Huck, Turtleman, Wirenut family, Radar sister, Nutria brother in law, Tooth fairy 2.0, Clavin’s M, Slim Shady family

It was an honor to lead the gashouse this morning.   In honor of F3 Cardinal’s untimely passing last month, and in an effort to raise awareness of the devastating effects of heart disease, Short sale was kind enough to left me highjack the Q this morning and do a little something different.   21 Pax answered the call for a combined beatdown and heart health education.  Instead of the typical warm-up we reviewed the definitions of cardiovascular disease, statistics on the incidence and prevalence of various risk factors for CV disease, and discussed the signs and symptoms of heart disease with a particular interest on what to do if you find yourself in an emergency situation with an unconscious victim.  YHC threw out information and sprinkled in exercises to get us warmed up.

Here is what we discussed:

Statistics:

Heart disease is the number cause of death in the US with more people dying from cardiovascular disease than all forms of cancer and lung disease COMBINED. Over 900K deaths per year.

9 burpees

There are over 127 million people in the US living with cardiovascular disease

12 Merkins

We spend over $407billion on heart disease annually

40 MNC

There are several modifiable risk factors that lead to heart disease

High Cholesterol – account for 4.5 million deaths annually

45 Squats

Over 40% of Americans are Obese –

40 LBCs

Poor diet contributes 8 million deaths annually –

8 burpees

75% of adults and 55% of high school students do not get the recommended daily exercise – AHA defined as 45min of moderate activity 5 days a week

25 SSH

29million Americans have diabetes, another 11 million are undiagnosed and nearly 100million are clasified as pre-diabetes

30 Mt climbers

124 million Americans have high blood pressure

The signs and symptoms of heart disease include chest pain, left arm pain, shortness of breath nausea cold sweats, lightheadedness and dizziness

Patients who go on to have a heart attack may lose consciousness and have no pulse (AKA Cardiac Arrest)

Patients who have cardiac arrest outside of a hospital have a 10% chance of survival

Performance of CPR doubles the chances of survival

BUT only 50% of witnessed arrest patients get CPR.

It takes on average 5 minutes for medical personnel to arrive on the scene in an urban setting- longer in rural setting

If you witness someone lose consciousness take the following steps:

1. Assess the situation (do not put yourself in a dangerous position rescuing others)
2. Call 911
3. Check for beathing
4. Assess airway (remove foreign bodies from mouth)
5. Check for a pulse
6. If no pulse/breathing start chest compressions -place your hands together one on top of another over the chest. Compress at least 2 inches at rate of 100/min (the song Staying alive has a tempo of 100 so start singing).  CPR performed appropriately is exhausting – in an effort to minimize fatigue Lock you elbows and rock at the waist.   Rescue breathing is no longer recommended.  Continue until help arrives of there is return of pulse/consciousness.  If there is an AED (automated electronic defibrillator) use it.  Place pads as shown of diagram – (usually right upper chest and left lower chest),  attach wires to box, turn on AED and stop CPR to let machine assess heart rhythm.  If shock is advised press the button to deliver a shock and check for a pulse.  If there is no pulse resume CPR for at least 30 seconds before repeating the steps to use defibrillator.

After a few great questions we split up to complete the workout –

Tube took Pain Lab and the  bootcampers came with YHC

We moseyed to Grier parking lot for 11’s with Merkins and Big boys

Mosey to First Pres for Dora 1,2,3 – 100 Merkins, 200 LBC and 300 squats

Mosey to grass field behind First Pres for Triple nickel with Monkey Humpers and Burpees

Mosey back to Schiele for 3 minutes of Mary to finish the hour.

Announcements:

Convergence 2/11 at Folsom 6:30

Viking Dash at Poston Park 2/25 10AM with race distances of 5K, 10K and 13.1 to choose from

Extinction Run Primal Brewery 3/4 – run to start at 9

Prayer requests:

Wirenut’s dad’s passing

Slim Shady’s family

Radar’s sister

Flintstone’s dad

Nutria’s brother-in law

Tooth fairy’s 2.0

Clavin’s M

Gumby’s mom

Ratchet’s son having surgery

Watt’s up’s nephew having surgery

Huckleberry

Turtleman

I believe we had a record 20 pax post this morning for the combination of Diablo/Pub.  Thanks to Flintstone who’s Push the Rock challenge has invigorated the pax.

Announcements:

Convergence 2/11 6:30 at Folsom

Extinction run 3/4 9am at Primal

Viking Dash 2/25 at Poston park

Heart Healthy Bootcamp 2/4 Gashouse – Learn what to do in case of medical emergencies

Prayers:

Huckleberry, Slim Shady dad, Flintstone dad, Wirenut’s dad, Radar’s sister, Big Papi’s hip, Slaw’s M

Praise for Breaker’s daughter in law

16 HIM posted for the first Pub run of the year.  Route was through willow creek to Hudson then to Robinwood and Hoffman back to Pub.  Strong work by all runners and ruckers

Prayers:

Turtleman

Huckleberry

Wirenut

Teachers and Students returning to school

6 very HIM braved the cold rain this morning. Two ruckers, 4 runners for  mosey to Armory and back

That which doesn’t kill us makes us better

6 men definitely got better

6 runners and 4 ruckers for a sammich and cold one this morning.  Runners took the JJ / Wachova route.

Prayers:

JJ’s aunts

Tube friend of friend Fentanyl OD

YHC was not sure what to expect this morning after clock change last night and rain in the forecast.  But 5 HIM met in the  warm humid gloom  for a usual coconut route Sunday morning.   One pax arriving late ran backwards to meet us on the greenway.  4 stayed for discussion on apprenticeship at Q source.  Great discussion this morning regarding how to mentor younger men into leadership roles by first having them watch, then help and then do.  The outcome is a leader who becomes dispensable – an unnatural position but one that defines a great leader.

Announcements:

Christmastown 5K -don’t register but notify Broke

Christmas Party 12/3

Prayers:

Sargento in NY marathon with broken elbow

Young men and women battling demons

Maybelline’s friend –  Brock family

There is just no substitute for nantan Saturday – With former nantan Stroganoff out sick I was called up from the bullpen to sub in at the gashouse. Most pax were smart to stay away.  With a sparce crowd the weinke needed significant modification.  So keep it simple – I challenged pax to push themselves to perform to the best that they can.  I knew they were going to push themselves physically (afterall they showed for my Q) but I challenged then to take this home and do more in the their second and third F.  Ask yourself – what are you capable of… what can you do?

Warm -up  SSH, merkins, LBCs

Mosey to Grier parking lot for 11’s with big boys and American hammers with lounge walk in between.

Mosey to football field for starfish work.  Starting in the center mosey to first corner for 10 burpees back to center for 10 flutters, mosey to second corner – 20 merkins. Back to center for 20 flutters, mosey to third corner for 30 LBCs and back to center for 30 flutters and mosey to 4th corner for 40 LBC and back to center for 40 flutters.  Somewhere along the line Tube mentioned that burpees are one of his favorite exercises.  That was a mistake.  YHC called EMOM burpees with sets of 8,9,10,11,12,11,10,9,8.  Real crowd pleaser.  Closed out workout with triple nickel with LBC and CDDs.  Mosey back to flag for 3 min of Mary.

Announcements: Christmas time 5K 11/6, Christmas party 12/3

Prayers: JJ’s church members, Huck, Turtleman, Pax on IR including those with flu and broken elbows

As always leading these pax is an honor.  Until next time

Defib out

On this day in history our 26th present of the US was born – Terry Roosevelt was elected vice president with William McKinney who was assisnated in 1901 and Teddy took over at the age of 42

Warm up included 26 Merkins OYO and 42 Squats IC

Mosey to parking lot for route 66 with SSH and lunge walk (spontaneous add to weinke because Pockets was there)

Teddy Roosevelt was an avid outdoorsman and explorer.  After this presidency he led an expedition to the amazon and nearly died from an infection after wounding his leg.  In honor of his “explorer” nature  time for some Dora.  (With a defib twist)

100 Burpees 200 Bonnie Blairs 300 Big Boys.  Other partner runs length of parking lot at turn around do escalating merkins (first run 1 merkin second run 2 etc).  A real crowd pleaser

Mosey to baseball field – Teddy was responsible for the initiation of the construction of the Panama canal in 1907 – So 1907 Burpees called (Pax were ready for a mutiny so modify to 50 (the canal is 50 miles long).  We did set on the minute – 6,7,8,9,8,7,6 (for total of 51)

Mosey back to flag

This upcoming time of year often sets off depression.  Keep a look out for signs and symptoms from those around you.   22 for the vets and time

Announcements:

Morons for beer CSAUP in Columbia 11/12.  Plan on clowncar down

Prayers:

Turtleman, Huck, Gumby’s mom, SA’s family, Sargento, Reggie Hayes family

Until next time Defib out