Tag: Axl

Bringing the Pain to Crows Nest

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Having never been to Crows Nest before, YHC arrived at 0445 to get the lay of the land. It gave me some time to get a few things setup and wait for the Pax to arrive. Temp was around 73.

Folks started arriving by 5:10 and we circled up ready for the challenge. Most in the Lake Wylie/Fort region know that I have been mostly running this year so there a few surprised faces to see me out a boot camp. Nevertheless, with no FNG’s present, a short disclaimer was given and off we went for a mosey to circle up.

Warm-Up (All IC)

10 X SSH
10 X IW
10 X WM
10 X Low Slow Squat
10 X Moroccan Night Clubs

Mosey back to the starting circle. The theme for the month is Salvation and we discussed the eternal meaning of it as well as the “deliverance from sin and its consequences”. The Pax were asked to think of someone who we can share the hope of salvation this week as we worked out.

The Thang

YHC has always been partial to partner work since it has a parallel to success in life. We all have difficulty along the way and no one has to or should go it alone. Everyone grabbed a partner and stepped up to the Board of Pain (credit always given to Jekyl for this terrible idea, but I have always loved it). YHC did audible on the 100 Kraken burpees and went with 50 instead. If you can’t do it, don’t Q it. And I definitely can’t do 100 of those! Gotta listen to grunge music when working through the board and so we did. Seemed to be a crowd pleaser…the grunge music that is.

Partner 1 – Work on exercises
Partner 2 – Run two loops around the circle

Object: To get through as many exercises as possible before COT.

Great job by all the Pax getting through most of the board and special kudos to Royale and Flux for leading the way. You guys killed it. Everyone ended up running a little over 2 miles also.

After that, we circled up for COT. Announcements – read your newsletter; Q School coming up next month at Bermuda Triangle.

Praises – All who completed the Hog and Coyote and were out this morning to talk about it!

Prayer Requests

Mysterio – Brother needs to be lifted up
Axl – Daughter starts college next week
Royale – Niece and other kids going on mission trips this summer and need to be lifted up.

Finished up by talking about salvation. The focus on the present deliverance is something that everyone needs to know. God is willing to deliver now from the grief that sin can cause us while we remain on earth. The eternal is of ultimate importance but he also wants our time on earth to be lived to the fullest for His glory. Who do you know that needs to hear that this week?

Thanks Iced T for the opportunity to lead. Always an honor!

Until next time,

Hauschka

PS. I’m already sore in case anyone wants a laugh!

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Feeling the Need, the Need for Speed

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Chilly, clear, dry. New Sea Legs locale (same locale as Abyss). 7 PAX showed up to get better. 2 other PAX were already out there doing so.

5:15 hit, no FNGs. Brief warmup right at COT start of the following:

  • SSH x 20
  • WM x 20
  • IW x 20
  • HW x 20
  • Stretch the hammys

Then mosey to the back of the school while doing one-legged bunny hops and high knee skips for height to further loosen/prep the legs.

Farleks:
Small ‘track’ out back of the school, less than 400m around (maybe 200-300m). Used a whistle to trigger when we run/cool down. We did a Farlek circuit in the following intervals (minutes at ~85-90% full-go / minutes of cool down run) :

  • 1/2
  • 2/2
  • 3/2
  • 2/2
  • 1/2
  • Rinse and repeat

Pax did 2 complete circuits. GREAT push!! Next time the full-go times will be longer.

Slow jog to COT to meet up with the mileage runners already out there (Witch Hunt and Jedi)  for announcements, Prayers, and Praises.

If you are a runner – beginner with aspirations or seasoned veteran – speed work is essential to becoming a better, stronger, faster, longer runner. It conditions your body in many ways – muscle strength and endurance, lactic tolerance, lung capacity, and oxygen transfer/use. Plus when you start seeing your body improve, it has a positive mental impact as well.

God Bless and Thanks for the opportunity to lead,
– NASA

 

 

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Bring Back the Donkey Kicks

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9 Pax and 2 Runners showed up in freezing temps and were ready to get after it. The runners were already off to the races so the rest of us needed to move to warm up.

There was no disclaimer given as there were no FNG’s present, but after NASA pointed it out, YHC relented and gave a brief one while we moseyed (knees to chest, toy soldiers, butt kickers) to the back of the school.

Warm-Up (IC)

15 – SSH
15 – IW
15 – WM
15 – MC
15 – Peter Parkers
15 – Parker Peters

The Thang

We moseyed to the paved hill behind the bus circle for some partner work (size did not matter).

Partner 1 – Lunge walk to the first rock pile. Backward lunge walk to the second pile and run it out the rest of the way up and back down.

Partner 2 – Work on the exercises until partner 1 is back down the hill and flapjack.

Exercises – (50) Burpees, (100) Big boy situps, (200) Squats and (300) LBC’s

We finished up the last 50 LBC’s as a group and then moseyed to the wall for some People’s Chair.

Hold the wall while each Pax counted down from 10.
Hold the wall on one leg while each Pax counted down from 5, switch legs for another countdown.

Mosey to the grass hill for more hill work with 11’s.

**Now the reason for the title of this backblast**. When I started in F3 in September of 2015 it seemed like every bootcamp contained at least 50 donkey kicks. No real thought here but they are terrible and we should do more of them! And so we did…

We started at the bottom with 1 donkey kick and ran up the hill for 10 monkey humpers. 2-9, 3-8, etc…It was as terrible as it sounds and a lot of mumble chatter accompanied our second round of hill work. With time up we slow moseyed back to COT.

Great job by all the Pax. I know my quads were successfully shredded by the time we finished up.

Announcements
Joe Davis – 1/6
CAH workouts – NASA encouraged everyone to step up and get involved
Read newsletter for upcoming events. Lots of them.

Prayer Requests
Qbert and M are dealing with where God wants them to serve for a church home
Mr. Clean is dealing with some struggles right now and needs to be lifted up
Cerrano has a friend that is expecting and dealing with her husband’s recent passing (30 yrs. old)
Lutefisk’s Mom isn’t doing well and he is traveling to be with her in MN
Unmentioned prayers
Parenting (continue to lift one another up in this important, yet difficult at times, task with which we have been entrusted)

Thanks Bones for the opportunity to lead. Always honored.

Until next time…
Hauschka

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Sea Legs gets a Security Detail

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I’ve said it before and I’ll say it again, If you haven’t made it out to Sea Legs yet you are missing out. For my first post at Sea Legs I got to run across Buster Boyd Bridge and and witness some of Sky Q’s work in a beautiful sunrise. It’s a great AO, so set your alarm clock a few minutes earlier and get on out to Lake Wylie. As added incentive you’ll get some great 2nd F with some of the best #HIMs in the county.  Enough of the sales. Time for the meat and potatoes.

I arrived a few minutes early and scoped out T-Bones parking lot for some interval work. As I rolled in I shined the high beams on a couple of York County’s finest having a little conversation. I immediately exited the parking lot looking back to see if they noticed me.

Arrived to see some fellow PAX that I haven’t seen in awhile (great seeing you Axl and Hauschka). 0515 came, short disclaimer and off we went.

  • Warm-up: Run to Blucher* Circle and did a little loop around to T-Bones parking lot and then did 1 lap
  • As we lapped the parking lot I asked Witch Hunt if this was cool or if the police would stop us and ask what was going on. He said they were with the program, All good!
  • Workout: Intervals, run 1 lap (approx. .25 miles) at 10K or faster pace and then 1 lap recovery until time is called

My legs are feeling it and everyone seemed to “enjoy” the workout. Thanks for the opportunity Witch Hunt and please keep me in the rotation.

NMM

  • We ran laps around the 2 patrol cars for probably 30 minutes before they departed. I’ve never felt safer running which is saying a lot for me.
  • Great 2nd F conversation with Witch Hunt, next time I’ll let you speak
  • As much as DaVinci denies it, he’s a runner and likes it..I think
  • Great to meet you Never Never
  • Again, great to see Axl and Hauschka. I’ve missed you guys but it’s probably my fault I haven’t seen you.
  • Solid work put in by Andretti
  • Strava Art, look we made a pirate hook (as noted by DaVinci)

*Fun Fact, Blucher is the name of Frau Blucher from Young Frankenstein. Every time her name was spoken you could hear horses whinny in the distance. A common rumor was that her name Blucher meant glue in German (and glue is made from horses obviously) and is why the horses would whinny every time her name was mentioned.  This is one of the best ongoing gags in a comedy. To find out the real (less interesting) story click HERE. And if you haven’t seen Young Frankenstein yet, you are doing yourself a disservice. It is comic gold and some of Mel Brooks best work. PSA over!

Announcements

  • It’s all in the newsletter
  • The Delta
  • Lake Wylie Shirt order closes 08/02

Praise and Prayers

  • Prayers for DaVinci and his business’ focus
  • Prayer for Witch Hunt’s M (2.3 due November)
  • Praise for Zima and family fun last minute vacation
  • Prayers for injured PAX

Great morning to get better. Thanks to all who posted and to Witch Hunt for the opportunity.

Zima

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