The Sweati

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The Sweati
8/15/2020

Want to Run or Ruck and Sweat? Join YHC for both. Let’s get out of your comfort zone.

Come out and enjoy 5.75 miles of running or rucking. Included with your ticket is 3 pain stations that will test out if you have been posting to workouts over the summer/ Covid pandemic. This has been and will continue to be the summer sweatdown.

Launch from Coliseum (1025 Dave Gibson Blvd) you will be told where to go next.

Ruck- depart 0530
Run- depart 0600

Water will be available at pain stations. Bring your own if you are against trash.

Coffee will be provided by The Fort. Donations to the fund are accepted.

Q Source will follow at this site. Please bring chair and Q Source manual (not required)
Q source will start shortly after PAX catch there breathe.

Fellowship, popsicles, and coffee to follow.

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Living Third

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Very brief warmup… Run lap at front of NAFO, plank til 6 is in, 2 exercises paired intentionally for burnout, cadence count until Q is burned out… repeat, repeat, repeat, you get the idea. Discussion for the morning was about Living Third.  

Lap

Plank Jacks 

Merkins

 Lap

Mountain climbers

Wide grip Merkins 

 Lap

Peter Parker’s

Diamond Merkins

 Lap

Bomb jacks

Monkey humpers

 Lap

Ssh 

Squats 

 Lap

Seal Jacks

Jump squats 

 Lap

LBCs

American hammers

 Lap

Flutters 

Big boys

 

Galatians Ch 5 v13 For you were called to freedom, brothers.  Only do not use your freedom as an opportunity for the flesh, but through love  r serve one another. 14 For the whole law is fulfilled in one word:  “You shall love your neighbor as yourself.” 15 But if you bite and devour one another, watch out that you are not consumed by one another.

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The Buble’

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The temps were steamy. The Bubble was bubbling. The disclaimer was disclaimed. Eighteen HIM decided to get better.

Warm Up

  • 15 Side Straddle Hops
  • 10 Windmills
  • 10 Low Slow Squats
  • 10 Flutters
  • 10 Dying Cockroaches
  • 10 Big Boy Sit ups
  • 10 Mountain Climbers
  • Down/Up Dog
  • Static Stretch

Round 1

Indian Run around the block as the caboose did 2 burpess and sprinted to the front.

As the PAX gathered after the run I spoke on the importance of serving. The Bible tells us so.

Luke 22: 27 – 28

Jesus “For who is greater, the one who reclines at the table or the one who serves? Is it not the one who reclines at the table? But I am among you the one who serves.”

There is so much opportunity to serve the community. If the Son of God can serve us, we can certainly find ways to serve each other. Don’t be the guy that reclines at the table. Be the guys that serves.

Round 2

Indian Plank while the PAX in the back bear crawls to the front. We continued out of the parking lot down the alley and back. This was a crowd pleaser.

Round 3

Indian Peoples Chair while the PAX in the back lunge walked to the front. We continued out of the parking lot down the alley and back.

Time flies when you are in pain (or something like that). We circled up for COT.

Announcements/Prayers/Praises

-JWOW

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PreMurph weird exercises at Quagmire

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Disclaimer was disclaimed to these seasoned veterans.

Brisk Mosey from StartEx to Kohls parking lot, lots of complaints already.

Circle up then instruct the PAX to assume the FLLP, forward-leaning-listening-position, some people call it a high plank but I don’t hang out with those kind of people.
Read first fun fact about Memorial day:

Sprint around the Kohls and Ultra back to circle up.

Introduction to the new “weird” exercises:
First exercise is the “Side Straddle Burpee”
“The what?” disgruntled PAX
you heard right ladies. Now start Side Straddling and when I say down you perform a burpee. Its not in cadence so get moving.
We did that for a few burpees past when everyone wanted to quit so everyone got better.

Time for another loop around the shops.

Circle up again for some “Cha Cha Merkins”. It’s a simpler form of the breakdance merkin because you don’t have to bring your leg all the way through but you do have to cha-cha your feet in order for the outside of your hip to be able to touch the ground. Its a merkin that instead of your chest touching the ground you’re letting your hip droop so the outside touches which also makes one shoulder work harder than the other. And that’s why we alternate hips. It’s all about finding that right balance.

Then we did some “Suicide Squats”. It’s three squats in one, the gift that keeps on giving like Russian stacking dolls, Start in the original starting position then lower into a little baby squat, then return to standing, then go down to a proper parallel squat, then return to standing, then finally go down to a deep ankle squat, then return to standing. Congratulations thats one rep.

Time for another lap around the shops.

Next up was some “Cookout Squats” Think about having to put your knees together to balance a full plate of food at your grandma’s backyard while you sit in a rickety lawn chair. Only you don’t get the lawn chair and there isn’t a plate of food on your lap. Start standing with your knees together and your toes slightly in. Then squat down as far as you can go. It only takes about 6-7 of these evil guys to get the IT band and your outer hips to feel the fire.

Then bear crawl for about 10 or so parking spots to do some derkins before bear crawling back.

Now its time for the “NutCrackers” a truly crowd-pleasing experience. Drop into a low slow squat and hold at the bottom. Now rotate your knees inward until you hear the nutscrack then rotate them outwards until you can feel it in your hips. I dare you to try and do more than 10. (Its a four-count exercise)

Time for one last lap before the final exercise.

Final exercise was the “Penguin”

Stand upright tall with hands by your sides. Then in cadence you are going to reach down and touch your right knee but you can’t bend forward at the waist, Its all obliques. Then rotate over to the other side, Now you understand the name right? If you don’t you are probably doing it all wrong. This also is one that will sneak up on you 24-36 hrs later.

Finally finished with new and exciting exercises so its time for a quick suicide in front of the shops before heading back to COT.

Count-A-Rama, Name-A-Rama, Announcements and last but not least Prayers and Praises.
Now whos coming over to my house for the Murph? Shoutout to @ChaChing for pushing me to do the Murph and for Larell Lake Ridge Hood for joining us.

Thanks for the opportunity Mile High to lead such a great group of guys.

Stay frosty my friends!

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APFT volume 2 of 7

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APFT vol 2 of 7 results:

2 mins AMRAP merkins for count, 2 mins AMRAP big boy sit ups for count, and timed 2 mile run.

Points are awarded for count/time bracketed by age group. Personal Record (PR) is for GC’s APFT’s from June thru December 2020, not necessarily PAX PR of all time. 1st attempt pax are PR

PAX, # of reps/time (scores), total points/ave points, +/- previous ave (PR?)
Maximus, 83 merkins (100), 70 bbsu (94), 13:08 (100) = 294/98.0 +2.3 PR
Gekko, 80 merkins (100), 56 bbsu (89), 14:34 (99) = 288/96 PR
Cha Ching, 92 merkins (100), 70 bbsu (93), 13:59 (95) = 288/96 PR
Dark Helmet, 79 merkins (100), 57 bbsu (85), 16:06 (83) = 268/89.3 -4
Nature Boy, 54 merkins (77), 85 bbsu (100), 13:45 (90) = 267/89 PR
Olaf, 70 merkins (95), 48 bbsu (67), 13:52 (95) = 257/85.7 +3 PR
BOT, 90 merkins (100), 50 bbsu (69), 14:53 (86) = 255/85 0
Change Order, 62 merkins (96), 57 bbsu (85), 17:28 (71) = 252/84.0 -1.7
Body Wash, 72 merkins (99), 39 bbsu (61), 14:50 (84) = 244/81.3 +4 PR
Lutefisk, 57 merkins (82), 53 bbsu (73), 16:29 (72) = 227/75.7 +6.4 PR
Falcon Crest, 52 merkins (76), 51 bbsu (71), 16:21 (73) = 220/73.3 PR
Tardy, 69 merkins (94), 52 bbsu (72), 20:12 (37) = 203/67.7 PR
Lox, 45 merkins (77), 36 bbsu (64), 19:13 (56) = 197/65.7 PR
Hacksaw, 68 merkins (96), 63 bbsu (76), 18:03 (31) = 175/58.3 PR
Shop Vac, 36 merkins (78), 12 bbsu (44), DNF (53) = 175/58.3 PR

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Day after the “Barry” – Same location – RPG

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6 PAX and an amazing doggie showed up at RPG in an attempt to add some much needed Flexibility  training.  Sasquatch did not disappoint as the mumble chatter was running wild. (Clearly, the pain endured (not less than 8 hours earlier) admonished by a CakeBoss CSAUP “The Barry” was still present and accounted for by the PAX.  Nice work by all.

 New Location   – Pyramid building – 7000 Regent Parkway – (same location as the “Barry”)  was also given 3 thumbs up by Pax who live within walking distance.  Hmmmmm….

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Q-School at The Hive

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13 in the gloom for a KB edition of Q school. We split the Q four ways with all #TheHive Site-Qs.

Uhaul
there was dynamic stretching… And there was a playlist

Longshanks
***(cickets)***

Tesh
Core: Instruction on how to perform a more effective Peter Parker that stretches your hips and taxes your core.

Your core muscles are exercised to a greater extent when combined in a muscle chain with whole body movements or statics. Asymmetric lifts require you to maintain a solid core in order to maintain control through the movement. PSA, don’t do targeted ab exercises then full body movements. If your abs are tired, your body will recruit other muscles to compensate, and injuries are much more likely to happen.

Next is Jack Webbs but with 1 Snatch x 2 Overhead Squats (per arm) up to 5.

Break after sets 2 and 4:
1st break: Plank exercises, southern gentlemen (single arm merkin if you got it), northern aggressor (single arm merkin). Typewriter merkins.
2nd break: Hammer toe – In plank with feet shoulder width apart, draw a box with your right foot, tapping each corner (up, out, down, back) 4count x10 each leg

Last is the single leg deadlift. Remember, left leg is more balanced to hold the weight in your left hand.

Include some balance exercises in a workout to improve the performance of your central nervous system. It will also help you recruit more muscle cells when you want to go heavy…

Band Camp
Advisory about Kettlebell workouts.
Guys choose to show up to a KB AO for lots of reasons. Be mindful of these reasons when planning a workout. Often PAX wanting less mileage (injury, heavy running that week, etc.) will choose a KB AO. If you integrate running, choose a lap or area that is easy to modify. If you do a lap, it’s simple enough for PAX modify by cutting the lap short or altering the route.

We did a lap around the parking lot stopping in on the 3rd turn.

Suggestion about planning a message into the way you structure the workout. Being ready for the unexpected, like thinking there will be a continued plank exercise but the Q says follow me and gets up running backward the loop you started.

Some talk of counting in cadence and the procedure

  • Next exercise is:
  • Exercise positions–>MOVE
  • In cadence
  • EXERCISE
  • 1, 2, 3, __

Scalp has never Qed (the man is super-fit…Site Qs get this guy on the schedule!). He came in and called some merkins.

Some manmakers to finish out

Discussion of Qing with an FNG present and how the naming works. Sometimes naming is a huge part of what helps a guy come back or prevents him from ever posting again. It isn’t often about the name itself, but the process. Be willing to lean on the guy who EHed a FNG before COT about name ideas.

Post-workout:

Slapshot got his Laces In shovel flag back in a burpee race with Tesh, himself, and YHC.
Tesh uses a modified wide-leg burpee which may cause the Louisville PAX some grief, but he is undeniable in speed and determination. Shady-level “fun” was had!

Thanks to Esso for stringing this Q-school together.

-Band Camp dismissed

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Kenyan’s request

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7 PAX at the JOC. Having not Qed at this AO nor much experience with the PAX that posted here, YHC had a few different ideas to push the PAX present without leaving anyone behind. Thanks to JWOWW for crossing the bridge with me. Here’s what we did:

Short Mosey to the soccer field parking lot

Warm Up
Windmill
1 burpee
SSH
2 burpees
Some Yoga
3 burpees
Mountain Climber
4 burpees
Moroccan Night Club
5 burpees

Mosey towards the BMX track

PAX hold plank while each individual takes a turn running up the stairs and back down

Mosey towards the RV parking lot at the far edge there are 8 lights
Lunge walk to the end adding 1 merkin at each light (36 total merkins)
Bear crawl back adding 1 CDD at each light (36 total CDD)
Did some arm circles to loosen back up
(side note: this would be Shady-level “fun” one row in….where there are significantly more lights)

Mosey back towards the BMX track and found some wall

Peoples Chair while PAX went down the line with 5 burpees each
– Kenyan said “finally some leg work”
Balls to the wall
– 5 merkins in cadence
– 5 shoulder taps in cadence

To honor Kenyan’s request for leg work we moseyed to the parking lot entrance and did a set of 11s
1 lunge (each leg) at the bottom
run to the top
10 jump squats
continued until
10 lunges at the bottom
1 jump squat at the top

Got to COT with a min remaining. Because F3 is a group of leaders not a group with a leader, YHC nominated Cliffhanger to call an exercise. He called big boy situps till 0600

An honor to lead.

-Band Camp dismissed

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Punch List hand off to Maximus at The Coop

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2 guys showed at The Coop for a little pre-Ruck and life chat then the phone rang. With his Concentrica in order, Punch List had to head home. Thankfully, I attended most of elementary school so I knew how to read and really, that’s all I had to do. With the already-scripted Weinke on the Steve, I proceeded to Q the 9 other PAX through a rather nice tour of our mill town’s eastern most high school. Some would call this AO the best we have. I’m not sure on that one but it is definitely the most used.

Once the PAX were made aware of the unintentional Q bait ‘n switch, they were then disclaimed and led off into some dynamic stretching movements through the parking lot. I’m still not too sure what that means but hey, so it is written, so it’ll be done.

The message from Punch List to the PAX today was about community and truly loving your neighbor as we have the perfect example to follow .

The first stop was for some Hops & Burpees:
5 SSH (all in cadence)
1 Burpee (eventually all Burpees would be in cadence)
10 SSH
2 Burpees
15 SSH
3 Burpees
20 SSH
4 Burpees
25 SSH
5 Burpees
20 SSH
4 Burpees
15 SSH
3 Burpees
10 SSH
2 Burpees
5 SSH
1 Burpee

John 13:34-35: “A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another. By this all people will know that you are my disciples, if you have love for one another.”
Go ahead and think about that for a few moments.

We tend to judge others by their actions yet we judge ourselves by our intentions. What if we gave others the same measure of grace that we give to ourselves?
REPEATED

Mosey to the top of the hill by the pull-up bars for a set of 11’s:
10 pull-ups, run down the hill for 1 Bobby Hurley at the stop sign. Run back to the top.
9 pull-ups, run down the hill for 2 Bobby Hurley at the stop sign. Run back to the top.
Repeat all the way until you complete the last set which consisted of 1 pull-up & 10 Bobby Hurley’s.

Mosey to the goal line on the nearside of the field:
Bear crawl to the 50 with 2 Merkins every 10 yards.
Crawl bear back to the goal line with 2 Merkins (was CDD but that’s not in the cards for me right now)  every 10 yards.

COT

Punch List had more planned for the PAX but I got a little long-winded so it’ll have to wait for next time.

Pray for Cash!!

Punch List (by way of Maximus)…out
SYITG

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DIY DORA + Hill Repeats

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This was YHC’s second Q at MP – and what a joy it was. I scanned through all *cough* ten *cough* of the back blasts to ensure the weinke was worth the price of admission.

As the HIM rolled in, the clock struck 0513 and we headed to the flag to say the pledge of allegiance. 

0514: Disclaimer, quick run down of the warm up lap and a hint at the plan for the day. 

And we’re off.

.55 mile loop at a 6:45 pace up Main St, left on Clebourne, left on 160, back to the gravel lot for a quick few movements.

 

Dynamic Warm Up

Karaoke in Gravel Lot, facing 160 out and back

Side Shuffle in Gravel Lot, facing 160 out and back

Butt Kickers

Circled up for Wind Mills in the paved lot.

It was at this moment that the bat flippers thought I wouldn’t get the required mileage due to the stop for the wind mills. I enjoyed their words and snickered on the inside as we prepped to head out.

 

Weinke

The weinke was to be simple, but effective; a DIY DORA, if you will.

Start at the base of Massey St and mosey up to the end of the Sisk Memorial Church Parking Lot

Upon arriving at the end of the lot each PAX was to do the following:

10 Merkins

20 Squats

30 LBCs

Mosey back down the hill, rinse and repeat ten times to total 100-200-300.

After that first lap, it got awfully quiet. As we passed each other, like ships in the night, each PAX put in the work necessary to conquer “Hill One.” Esso did give me a good laugh. At one point he and I passed and he whispered “I hate you right now.” 100% worth it.

Fish Sticks, Long Duck, Maximus, and Gears led the pack as the rest of us hobbled behind. I am sad to say that nobody completed the full 10 rounds, though a few hard hitters made it 9. 

As quickly as it started, it ended, and we ran back to COT across 160. 3.9 miles total.

 

Naked Man Moleskine

This weinke, again, was simple yet effective. YHC has been attending Sweep The Leg and the hills have been my downfall. My goal today was to target a weakness and attack it, in the hopes to become better. That is the life we as leaders must live, or else we will become stagnant and fail. 

We should have this perspective with our faith as well. I think of Paul’s words in 1 Corinthians 9:26-27.

26 Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air. 27 No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.

This is the way we must live out our faith. For if we run aimlessly and without plan, the enemy will overtake us. Take some time today to focus on your current path and what trajectory you are on – intentional or unintentional. 

 

Thanks, Shanks, for the fun times today.

Punch List out. 

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