As some of you know Dr Feelgood is the scoutmaster at the prestigious Troop 11 Boy Scout troop and Timeframe is ASM same troop.  The troop is always signed up for camp on the week of the 4th of July and this year is no exception.

So there we were at camp at 5:20am Thursday morning when Feelgood shakes my tent and in a firm whisper says “Timeframe! You want to post?”.  I am up and ready by 5:30 to turn beautiful Camp Bud Schiele into an AO.

No warm up, disclaimer, or pleage.  In our defense we say the pledge alot at camp.

The thang:

Mosey from the campsite the long road way to the lower parking lot where the cars are so Feelgood can grab a phone charger.

Mosey back to the shelter beside the Health Lodge for some sweating.

100 each-

Merkins

Derkins

SSH’s single count

LBC’s

Dips

Mosey back to camp and time for reveille.

Thank you Feelgood for your awesome attitude, service to the boys of troop 11, and waking me up for some F3 fun.  You are an inspiration.

Aye!

Timeframe

With all the talk of convergances and races and clown cars at 4 am to show for 5:15 am beat down elsewhere YHC as site Q for The Yank decided to provide an alternative for any local pax on the Independence day. What started out just as an alternative to way early rising and traveling became something else. It went like this:

COP:

Burpee “ladder”, a Tesla favorite to start with:

SSH X 20, 2 burpees

IW X 20, 4 burpees

Sharon Towers X 20, 6 burpees

Mountain Climbers X 20, 8 burpees

LBCs X 20, 10 burpees

Mosey up to the Corner of Knowledge for partner work.

P1 – Run to the other end of the school and do 10 Mike Tysons

P2- Step ups till P1 returns then flapjack.

Round 2

P1 – Run to the other end, 10 hand release merkins

P2 – Dips till P1 returns

flapjacks.

Mosey down to the field of Dreams

Four corners

Count off in 2s, each group hits a corner, does the called work then returns to the center for five burpees before moving on to the next corner

Corner 1 – 20 LBCs

Corner 2- 20 squats

Corner 3 – 20 merkins

Corner 4 – 20 CCD

1 round was plenty!

Bear crawl IM time!

All pax in plank while we do the following using pax as the “obstacle”

Round 1 – bear crawl

Round 2 – agility run

Round 3 – repeat bear crawl

Gets us to the end.

SSH X 10

5 Turkish getups

5 burpees for the train.

Everybody is blowing pretty good by now, a warm humid day in July is taking its toll! But there is more to do.

Mosey down to Heartbreak hill:

Triple Nickel time:

Bottom of the hill: Mountain Climbers X 5

Run the hill

Top: LBCs with a twist X 5

Repeat 5X

Mosey over to the pad for some warm down Mary. Off to the ceremony.

NMM:

The end of the workout was just phase 1 of the event. After name o rama we headed over to the statue of The Yank for our work of the day. YHC had arranged for Senior Pastor and all around great guy and our Wednesday morning bible study to converge for the event which as we now is the recognition of American Independence from the crown 242 years ago. One reason YHC chose the 6:30 start aside from being a reasonable hour ot get up and get moving was that the group meets at 7:15 every Wednesday. Sam’s club as we call it! That went like this:

Gathered in front of The Yank each pax read aloud a portion of the Declaration Of Independence. That took a about 8 minutes.  And Mr. Jefferson used words we rarely see today. There was quite a nice crowd that gathered along with the bible study group who listened as the document was read just like it was 242 years ago in Philadelphia and across the colonies as word traveled through the territories. Not sure but i think only a small minority of folks gathered on the Belmont square had ever heard or read the entire Declaration. If you were not there i encourage you to do so very soon. It is a litany of the rights of man given by God and the evils of tyranny when those rights are usurped.

Upon this reading Pastor Sam gave a very eloquent, short sermon on who we are as a nation and that we are bound together in this great Experiment in self governance. He mentioned that we have always ben a divided people in many ways and he is right! But that we should endeavor now to appeal to as Lincoln said “the better angles of our nature” in this time of stark division, recognizing our rights do descend from God and that we owe to each other a decent respect for the free exercise of our thoughts and ideas which has been the core of American Exceptionalism that we honor on this day.

It was an action packed hour, the ceremony itself lasting @ 15 minutes but I think it made an impression on all who were there which was the intent. I can find no better place locally to do this than in front of that statue. YHC is prepared to make this an annual event even when the 4th falls on a Sunday. It is that important. Passing on the blessings of liberty is one of the core responsibilities we as men empowered to lead have.

Tesla

The Yank may need to change name to Sun City soon as it has become the place to be for the over 50 crowd.  Or maybe they are the reason that the Yank is the original Varsity site because these men know how to push it!

No warmup, these men didn’t need it.  Mosey up the Nichol’s hill and take long way to the tennis courts at Davis Park.  Once at the courts the PAX realized they had been invited to a birthday party.  That’s right, my little Tiger Cub was celebrating his very first birthday!  His hospital name is Charlie, so we helped him celebrate with some Charli at the courts:

C  corner to corner with merkins, diamond merkins, wide arm merkins, and CDDs

H  hurpees

A  agassi

R  rampage (LBC, bear brawl the baseline, squat)

L  Lt Danger (lunge, lunge, squat, merkin along baseline)

I  Inch worm

Since first birthday was 7/07/18, we did three rounds, 7 reps first round, 7 reps second round, 18 reps third round.  Had to Omaha round three to have time for the E.

That’s right, Elevens, Tiger squats and Mike Tysons.

Mosey back to the flag.

If you aren’t familiar with some of the exercises give them a look.  This was a really tough workout, everybody pushed hard, great job men!!

Talked a little about blessings at the end, and how they may be shown in ways that we don’t recognize fully in the beginning.  I am 47 and have a one year old son.  When I first learned he was on the way I had nine months of sleepless nights.  It was hard on my wife because she was overjoyed at the new life growing during pregnancy, but she knew I was worried about finances, being too old to have a young son, etc.  But then this new life God us made his appearance, all the fear went away.  Charlie fills my heart everyday with joy, but it took me a while to get there.

Trust the Sky Q, he knows what he’s doing.

Remember tubing on Green River, DM Sargento and let him know if your going.

Remember in your prayers military members and public service workers

Tiger

Anytime I Q   I wind up not sleeping too deeply or well …. pondering how many will post … is weinke too ambitious or too weak ….etc …. today no exception. Arrive 6:30 and observe I’ve missed EC crew and decide to visit nature trail for 15 minutes.

Pax begin to roll in great to see T square , Toto, Hunkajunk and then even Brownstreak and Mayor!

7:00 strikes , I announce that I am one of today’s tour guides … pardon me if I miss on cadence counts as I tend to do so … but I amaze myself and actually complete the course!

warm up

Imp walkers, toy soldiers, goofballs and side straddle hops all times 15

pledge

Linus posted tweet about the …” what do you want on your tombstone “ and comment for addl disclaimer….

it was after the pledge that I came clean about the odd number used in warmup and the tweet… my disclaimer was that today is s special day in my life and that I make no claims to apologize for my views on the subject …. today is my 15th  death day! At approx the time of start of work out 15 years ago I had a myocardial infarction …. sorry that was for Whoopee and Defib!!!! I had a heart attack even though I had quit smoking 7 months prior … but this is a time when body is cleansing and blockage occurred . 2 stents later … To me I embrace and chose long ago to own This !

So having  said all this I then chose to announce that my boot camp would consist primarily of cardio ( of which I later told Pax was my form of a stress test which heart patients need to have periodically and mine is coming in a few months ) … several pax had been on EC run and knew they looked winded… Roscoe pondered but I was glad to have him join!

En route to Grier track we stopped three times along way to perform 15 mountain climbers each

behind school we ran up and down stairs back to end of building to perform 1 burpee intending to continue all the way to 15 …. Omaha’d at 10 …. too humid and we still had 35 minutes to go!!!

Move to benches for dips 4 times to the count of 16…. because I intend to be here next year ( at this time pax was planning my demise … or curious disappearance )!!!

on to the track 50 lbcs ( why ??? Check my age and you will see)

moseyed halfway on track performed 16 squats and then sprinted to beginning ( picked this up from Breaker Breaker in his discussion with Whoopee on improving speed …. found this to be too exhausting for time remaining so instead did 11s  beginning with 1 SSH halfway point 10 squats and so on ….time began to be an issue …so Omaha’d with about 3 to go …. return to Schiele …ask Stoganoff for flutters which he obliges and we perform 30… Hushpuppy calls 5 burpees thinking we did none at boot camp ( little did he know)…Top Hat calls MNC and finally get 13 more box cutters courtesy of Hushpuppy!

announcements were for volunteers for both boot camp and pain labs on Saturdays ( from now until next year!!

Finally before COT I ask Pax if any have prepared s will for their families to know wishes …for which almost half raise hands . I then also point out to the pax present that having lost my father 3 years ago and very soon to be losing mom ( hospice yesterday recognized significant decline) that another thing to consider would be a video message to the suvivors after you pass ….my final thought expressed was …. what do I want on my tombstone ??? Currently nothing as I choose to keep it blank for as long as possible !!

God bless

YHC has been getting back into running, trying to maintain a weekly base of about 15-18 miles this Summer and then begin a half marathon training plan in September in preparation for a Half sometime later this year. I have yet to select a race and make a HC, but I am going to do it. I am wanting to increase my speed and get faster, but I am missing speed work in my weekly runs. Early this week during a workout, I was talking with Whoopee about adding some speed work into my runs and he suggested that when Q’ing, incorporate speed work into the workout. So there was an open Q at The Goat this week and I asked Dolph if I could have it, which he gladly said yes. Now what are we going to do? Sprints  will be on the Weinke.

I was not really sure how many PAX would show up at The Goat due to all the 4th of July celebrations, but I knew two would be there, YHC and Madman. It was a very muggy morning as we pulled into downtown  Cramerton. Four PAXs were already there, Dolph, Broke, Dirt, and Anchorman. Dr.Suess showed up at 5:30am.. Let’s get this party started!

Warm-up:

SSH – 30 I/C

IW – 20 I/C

Merkins – 10 I/C

The Pledge

The Thang:

Mosey over to Goat Island towards the back parking lot. While on the way we stop for some burpees, 1x @ bridge, 2x @ first light post, 3x @ next light post, 4x @ bridge, then 5x @ back parking lot.

Four Corner Escalate x2

Corner #1 – 10x merkin and then sprint across parking lot

Corner #2 – 10 merkins, 20 mountain climbers, and then zombie walkers to next corner

Corner #3 – 10 merkins, 20 mountain climbers, 30 SSH, sprint across parking lot

Corner #4 – 10 merkings, 20 mountain climbers 30 SSH, 30 American hammers, zombie walkers to start

Rinse and repeat…

Mosey back to playground area. Stop at picnic shelter for some dips and step ups!

Dips 15x I/C

Step-ups 10x OYO

Rinse and repeat….

Mosey back across bridge to bottom of Ninth St for some Triple Nickel

Merkins x5 at bottom of street

Sprint to the top (YHC was pushing up the hill, but couldn’t keep up with Dolph, Dr. Suess, and Broke)

Jump Squats x5 at top of hill

Rinse and repeat 5x…..

PAX, five sprints up the hill wasn’t enough, so Broke wanted to do it again. So we ran to the top and over to the wall, back of Dopher’s, for some marching soldiers, x20 I/C and overhead presses, x20 I/C.

Rinse and repeat x2.

Mosey back to parking lot for a round of jumping and burpees (PAX circle up for jumps standing in place and then Q calls down for a burpee, and then next PAX calls down for a burpee. continue around the circle) x2 and then a round of mary to finish out the workout…

Announcements – Open Q slots at both The Storm and Goat, need PAX to sign-up

Prayer request:

Mayor with health issues, Breaker Breaker’s M, aunt and uncle (some medical issues); praise for Lynn Hamm, and Speed for Need (continue to push those who can’t push themselves and impact on others lives)

As we closed,  YHC shared a verse from the Bible, “Whatever your hands find to do, do with all your strength…” Ecclesiastes 9:10. God has given us all some kind of talent, job, and responsibility, which we should seek to use all our strength to do the best we can do with these gifts and do it glorifying God at the same time…I recently read a devotional from FCA Resources that refer to the above scripture and relates to our lives. There are five key points that we should all be following as men of God, husbands, fathers, employees/employers, and in everything that we do.

Effort – if we want to be better, we must do the things that make us better

Desire – We must have the desire to make the effort to be better

Responsibility – We can’t hide behind excuses. True winners accept responsibility. If you aren’t what you ought to be, why not fix it?

Consistency – Bad habits develop naturally; you don’t usually have to do anything to develop them. Everything in life that’s good and worth having requires effort.

Repetitions – Reps are the only way to correct bad habits. We must keep doing the right things because they are the right things to do.

Thanks to all the PAX that desired to make the effort getting up early this morning and come push yourself to be better and stronger men. All made great effort. Keep pushing the rock! As always, it was an honor to lead you all!

“I can do all things through Christ who strengthens me….” Philippians 4:13

Breaker Breaker

Happy Belated Birthday America. Obviously most of Folsom celebrated pretty hard. Between a Murph yesterday morning, working out with The Fort, and whatever other extracurricular activities the PAX found their way into, the fartsack was an unstoppable force. I let everyone know today would be no running, just a physical old-school beating, inspired by the Painlab. I arrive a few minutes early to setup the boombox (because, it’s Painlab) and the parking lot is EMPTY. No one. No Huck. No Roadie. No Medicine Woman. No Volt….wait, there’s Volt and HIPAA. We have a workout now. Medicine Woman pulls in at 5:29 and 45 seconds. I blasted on Twitter that it would be all body-weight work and suggest to bring a vest if you ‘needed a little extra work’. HIPAA was vested for this workout. Props to you brother! Let’s get to work.

Warm-a-rama

• Quick mosey direct to the amphitheater…no trails, no loop, nothing…just jog straight down the hill. Adjust the tunes.
• SSH 10 IC
• Imperial Walkers 10 IC
• Toy Soldiers 10 IC (these last 2 were for me, to be honest…I wanted to get my legs and hips loose)
• Moroccan Night Clubs (this was for MW and Volt…I know they were sore coming off the Murph)
• Various shoulder/arm stretches – again, to help MW and Volt loosen up

Thang

This is basically all circuit work today fellas. 4 exercise per circuit, do each circuit 3 times, move to the next. I gave them about 30 seconds after the burpees to recover…maybe a minute as we got toward the end. The pace was quick. Hard rock music is cranking the whole time.

Circuit 1 – 3 sets
– Hip Slappers – 15 IC
– World War 1 Situps – 15 single count
– Mike Tysons – 15 IC
– Burpees – 5 OYO

The hip slappers were a fan favorite this morning! PAX were falling off the wall and struggling during the 2nd and 3rd set. The shoulders were toast from yesterdays workouts. They got back up though! Those extra 5 to get to 15 seemed to be the extra needed to really punish the PAX. Way to push guys.

Circuit 2 – 3 sets
– Dips – 15 IC
– Imperial Squats – 15 IC (basically, 15 each leg)
– Merkins – 10 single count (props to HIPAA for taking my challenge of Derkins on the first set)
– Burpees 5 OYO

Ol’ Sparky shows up with a vest on during circuit 2. We gave him a hard time about it but AT LEAST HE DID SHOW UP! Sparky did a few extra burpees to catch up. It was somewhere during these sets that Medicine Woman was getting crabby. You know how it goes when she gets some sand in her V. She may have taken a short nap on the wall during recovery but he got back after it! Push on men. We’re 2/3 of the way there.

Circuit 3 – 3 sets
– LBCs – 20 IC
– Sandy Vs – 15 single count
– Banana Crunch-thingies (the exercise of the month) – I called 10 IC, called Omaha on #8 during the 2nd set, replaced with Freddie Mercuries on the last set. Those SUCK!
– Burpees – 5 OYO – Being honest, I called Walmart Burpees but there were questions on my form. I will need some tutelage from Slaw on these! Called the quick audible and we moved on. After the Banana-rama-crunches-thingies, I wasn’t up for arguing.

Fellowship mosey back to the parking log

Pledge

We were out of time but 22 for the Vets – as someone (I believe Volt) said, they made time for us, we’ll make time for them. Aye!

Time!

Sparky did take off on a mosey afterward to make up for lost time. I know we give you a hard time but I’m glad you made it out!

COT – MW has a sort-of-family member we prayed for…not sure if I should put the details here but they are making some big decisions, we pray they make the right one. Volt has a friend of the family who just had a heart attack. Other prayer concerns – each other, those on vacation. YHC took us out in prayer

Moleskin

I did some testing when I co-Q’d with Pastor Clever last week, getting a feel for how I would want to run a workout like this (with no running). I also went to Painlab for Bedpan’s VQ last Saturday. I learned a lot from both as well as my trip to Painlab with HIPAA at the convergence. With that, I started putting my plan together earlier this week. My goal was to keep a good pace to keep the heart rates up and make sure everyone walked away with a good workout, despite not running at all. I mapped it out, timed it, and sent to HIPAA for some feedback. I learned a lot today and I think it turned out well. As the Q of a workout, I feel it is my responsibility to bring a workout that will be challenging to everyone. As we sharpen each other out there each morning (or afternoon for the Midoriyama men), keep learning from each other and looking for new ways to get it done. That being said, I really hope I’m back to mixing in some running sooner than later. It’s an honor to be part of this group.