Hot coffee in the throne room

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WARMUP: 30 minutes, not enough time… Go straight into beating
THE THANG:
1st-F:
Some of these in cadence
 
On the twelfth day of Christmas, the Nation gave to me…
12 Low Slow SquatCHes,
11 Hello Dollies,
10 twisting lunges,
9 Staggered Chain-Kins,
8 big-boy sit-ups,
7 Dying Cockroaches
6 mountain climbers,
FIIIVE BLAZING BUR-PEES!
4 plank Jacks,
3 Chain Press Flutters,
2 CHickle-Pounders,
And a short sprint at breakneck speed!

3rd-F
Contextual Prompt (sent prior to the meeting): “Think about an area in your life where you feel like you’re preparing or clearing the way for something greater. What are you doing to prepare? What roadblocks might need removal, and why?

MARY: no chicks
ANNOUNCEMENTS: flag hand off Saturday, Christmas Eve, convergence/run at the yard
Read your newsletter
COT: fifth core principal… Expanded into 30 minutes!

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The Return

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WARMUP:
Parking Lot Mosey: 20 SSH IC, 10 Windmill IC
Mosey to American Flag Pole: 10 IW IC, 10 HW IC
THE THANG:
Run lap around drop-off loop, returning to flag pole – 25 Merkins
Run lap around drop-off loop, returning to flag pole – 25 LBC
Run lap around drop-off loop, returning to flag pole – 25 Squats
Run lap around drop-off loop, returning to flag pole – 25 Dips
Run lap around drop-off loop, returning to flag pole – 25 Derkins
Rinse & Repeat
MARY: Yes – American Hammer, Hello Dolly
ANNOUNCEMENTS: Too many to list, RYN
COT: Always

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The Return

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WARMUP:
Parking Lot Mosey: 20 SSH IC, 10 Windmill IC
Mosey to American Flag Pole: 10 IW IC, 10 HW IC
THE THANG:
Run lap around drop-off loop, returning to flag pole – 25 Merkins
Run lap around drop-off loop, returning to flag pole – 25 LBC
Run lap around drop-off loop, returning to flag pole – 25 Squats
Run lap around drop-off loop, returning to flag pole – 25 Dips
Run lap around drop-off loop, returning to flag pole – 25 Derkins
Rinse & Repeat
MARY: Yes – American Hammer, Hello Dolly
ANNOUNCEMENTS: Too many to list, RYN
COT: Always

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40% Yinzers

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WARMUP:
THE THANG: 3.35 miles were taken in around the Kingsley property this windy morning.
– Cyclops set the pace.
– 3D was War Baby
– Dojo was War Daddy
MARY:
ANNOUNCEMENTS: Bethel Mens Shelter tonight, Christmas Party & Clave Boss 5k this month
COT: Closed in prayer.

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The Truth Matters

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Thermostat read 22 degrees at 0500hrs, but Cake Boss had Johnny Cash playing early and we never felt it. YHC was curious who, or how many would show in these conditions, but was pleasantly surprised with 12 faithful, including some newish PAX and some Upper Management that brought the mumblechatter!

This is “Q-School,” let’s get the disclaimer correct.
DISCLAIMER: I am not a professional – you are participating at your own risk – you are responsible for your own well-being – you are here voluntarily, and you are not paying to be here – know your limits and do the best you can – modify as necessary.

WARMUP: Let’s mosey. Loop around the student parking lot. Plank in a Circle of Pain for the 6. With the 6 in, went over The Mission and the 5 Core Principles – in order!
– 20 SHH IC
– 10 Windmills IC
The mumblechatter was excessive here. No clue how many Windmills we actually did, so… 5 burpees OYO. It did its job and quieted the PAX, for a moment.
– 10 LSS IC
– 10 Hillbilly Walkers IC
– 10 MNC IC
– Yoga – Reminded the PAX of the DRP and why we’re here; to GET RIGHT.

THE THANG: Mosey to Pull-up Bars – Plank for the 6.
Discussed various types of workout formats, i.e. Pearls on a String, 7s or 11s or 21s, DORA, 4 corners.

We started with 7s this morning – 6 pull ups at the top of the hill, 1 burpee at the bottom. Made sure that we picked up the 6 and completed ALL of the reps.

Instead of asking for a 10 count, YHC continued to preach and advised the PAX of alternate ways to catch a breather if the PAX need it. We discussed properly planning your Q to ensure you have enough to do for the duration of the workout, to wear a watch, to try to address all of the parts of the body in the workout, and again, to leave no man behind.

From there, we partnered up and grabbed a coupon. Completed an AMRAP of the following exercises while your partner ran down to the stop sign and back:
– Derkins with feet on coupon
– Squat with coupon
– Overhead press with coupon
– American Hammers with coupon

Mosey back to CoT

MARY: Flutters, LBCs, Peter Parkers, Plank Jax with various PAX practicing commands and cadence.

ANNOUNCEMENTS: Christmas Party, Bethel Men’s Shelter

COT: Stays in CoT

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Bearded Wonder Takes On The Pond

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NASA asked me to Q Minnow Pond about a month ago and I accepted forgetting that I had Lake Haigler 12 hour 2 days afterwards. The plan was to take the Minnows to the trails and get some miles there but that will have to wait for another time to do that. It had rained the night before and there were a lot of leaves on the trails. Didn’t want someone to do a Superman like Dark Helmet did last time I Q’d here.

Took the fellas to Harris Street Park and as Strava describes it Harris Street Hell Hills. It’s almost a mile to the park from Veterans Park so keep that in mind for future Q’s.

We did hill repeats each way with 10 hand release merkins at the middle, 10 monkey Humpers at top of one side Harris Street and 10 Sumo Squats at Harris/21 Hill. Most got close to 4 miles total.

Had a group of guys carrying around fancy book bags filled with styrofoam peanuts and a few had actual weights in them. Maximus,Rebound,Dark Helmet,Farmers Only,Spider-Man, Crystal Lake, Wooden Leg and Anchorman all rucked I’ll let you decide who had peanuts and who had weight.

,

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Cold & Smokey

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WARMUP: Mosey to WEP and then proceeded to SSH, Windmill, Imperial Walkers, Moroccon NC, and Strawberry Pickers.
THE THANG:
Phase 1: 2 Rounds of Cheese Shredder
Phase 2: Round 1- At each swing, we did (10) Merkins with a Mosey between each swing; Round 2- At each swing, we did (10) Squats with a Mosey between each swing; Round 3- At each swing, we did (10) Lunges with a Mosey between each swing; Mosey back to the AO
MARY: Burpees
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Fun at the Corral

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8 left the warmth of the fartsack for the cold
of the Gloom (25 degree real feel). It started cold but we warmed up fast with a full-body beatdown and epic mumblechatter. Here’s what we did.

Warm Up
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 Windmills (IC)

Mosey to Mailboxes
– 20 Squats, Lap
– 20 Squats, 20 Merkins, Lap
– 20 Squats, 20 Merkins, 20 American Hammers

Mosey to Harris Teeter Wall with a stop to return a shopping cart (because that’s what we do)
– 20 Bulgarian Wall Squats
– 20 LBCs (feet on the wall)
– 20 Dirty Hookups – feet (IC)
– 20 Dirty Hookups – hands (IC)

Long Mosey to Rita’s slowing to smell the dumpsters (because that’s what we do)
– 20 Forward Arm Circles (IC)
– 20 backward Arm Circles (IC)
– 20 Seal Claps (IC)
– 20 Overhead Claps (IC)

Mosey to Mailboxes
– 20 Bomb Jacks, Lap
– 20 Bomb Jacks, 20 Werkins, Lap
– 20 Bomb Jacks, 20 Werkins, 20 Ab Mat Sit-ups

Mosey to Half Wall
– 20 Step Ups
– 20 Irkins
– 20 Dips
– 20 Derkins
– 60 Calf Raises

Mosey back to COT with Karaoke and Nur mixed in around Walgreens (1.55 miles total)

– 10 Captain Thors (1:4 ratio Big Boys/American Hammers)
– Cool down stretches (because we don’t do that enough)

NMM
Today was about spending time in proximity to our brothers. We were in no rush to get where we were going, but we made it anyway.

This time of year seems to be rush, rush, rush. Work deadlines are looming. Just a few more shopping days left. Gotta get to both sets of in-laws. How many pounds did you say you would lose by yearend? Have to get it all done.

But Christmas is the season of anticipation – a time to savor the moments, not rush through them. Take time off of work. Play games with your kids. Watch the family Christmas movies. Listen to your relatives tell the same story you’ve heard 100 times. Drink the hot chocolate, eat the extra slice of pie, and post with your buddies. Let’s slow down, breathe in the joy, and let the season fill your heart.

-IJ

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