Leave a comment

Snake Pit turned into a Keg party. 7 PAX decided to drink the pain this gloomy morning, whereas Bobber arrived late and was scared so decided to do Bushwood.

Pax carried 2 kegs, a sandbag, and a ruck, along with their respective kettlebells to the top of the hill. Did a short COP and mossy down the hill to the first intersection where storage building was. Came back up and paired up for an easy DORA. 100 KB swings, 200 squats, 300 LBCs w/KB. The partner carried one of the coupons down the hill to the second Bus sign and back.

once completed, carried all coupons and KB to Bus sign. half the group ran to the pull up bars to complete 5 pull-ups. The other half completed as many reps as the chose for curls, OH press, bent over rows, squats. Once the first group is back the second group runs to do pull-ups.

Mossy back to COT!

TClap |
0

Bootcamp Q-School

Leave a comment

PAX ran around for some pearls on a string. At each stop, YHC worked to espouse some of my ideas on Qing. At the last stop prior to COT, other PAX took opportunity to count in cadence

Topics I tried to cover:
Counting the number present while calling SSH
Calling exercises in cadence – slower can be better
Keeping the PAX together – planking up
Modifying the Weinke based on numbers
Making mistakes as Q and moving forward
Having 11s in your back pocket
Be willing to leave something and mosey on
The mission of F3 involves building leaders. Do it. Build the leadership in yourself and in the other me that post with you.

Closed COT without a prayer, but took a moment to focus on someone in your life that needs an extra effort or word from you today. Challenged PAX to contact that person after they’d showered this morning.

Required Reading:
Q101: https://docs.google.com/document/d/1zFiVyspf1Xph6GIv-r-z5brONWUzhEYrBvXzbnKfdBc/edit?usp=sharing

Q201: https://docs.google.com/document/d/15qotyZbXt7ahRJIQN93qeThjcAkjrk482sOoDoCZXbc/edit?usp=sharing

Suggested Reading:

Q School

10 of us also stuck around for 5 min to do 50 burpees with Badlands, who now has a new process to help him remember his shovel flag. 🙂

TClap |
0

Jumping to the Bleachera

Leave a comment

WARMUP: Run to parking lot.
Stop 1 10 burpees
Bitt kicks
Stop 2 20 Longes
Bear crawl
Stop 3 10 merkins
Toy solder
Stop 4 30 SSH
High knees
Stop 5 15 Hill Billy Walkers
Crab walk
Stop 6 15 wind mill
Longes
Stop 7 15 Moroccan night club
Broad jumps
Stop 8 20 LBCs
Bear crawl
10 Burpees
THE THANG: Bleachers WO
Run to Bleachers
11s
Bottom of bleaches
Merkins
Top of bleachers
Deeps
Jump squats going up
Bear crawl going down

Run to the the oposite side bleacher, run to the top.
20 deeps
Run to the bottom then back to the top
20 deeps
Run back to COT but before stop by the Snake Pit crew and help them to carry their weights back to COT.
20 AH to close the work out at COT
MARY:
ANNOUNCEMENTS: Bourbon Tasting, RH H&C CSAUP
COT: prayer for teachers and students as they approach the end of the year.
Prayers for Vuvuzela’s friend that just bet Breast cancer.

TClap |
0

6 1/2 Men

Leave a comment

WARMUP: mosey to the front of sugar creek elementary for some SSH, wind mills, low slow squats with moroccan night clubs
THE THANG: lunge walk the hill heading to the pull-up bars with 10 squats every 5 yards-ish followed by 11’s at the bars with burpee’s and pull ups
MARY: 6 minutes of Mary LBC’s, Freddy Mercury’s, 🇺🇸 hammers, gas pumps, WW2 big boy’s, protractor’s, and flutters
ANNOUNCEMENTS:
COT:

TClap |
2

3 > 1

Leave a comment

WARMUP:
SSH
Low slow squats
Merkins

THE THANG:

2 hill repeats on big hill

4 corners:
Kettlebell is conveniently stashed at corner #2

crowdsource mode of transport on short edges. If you have the bell, you are exempt from mode of transport.

Pax will plank up for the 6 before departing for next corner.

Start with 10 reps each, then increase by 5 per round

corner 1:
merkins
shoulder taps
CDDs
hello dolly

corner 2:
diamond merkins
bomb jacks
Peter parkers
Big boys

corner 3:
wide merkins
Grave diggers
Freddie Mercuries
jumping lunges

corner 4:
Burpees!

made it 3 full rounds before COT

MARY:
Passed the bell between the 3 PAX. Do a squat when you get it
Flutters in cadence
30 sec body destroyers

ANNOUNCEMENTS:
Bourbon tasting and trash pickup saturday

COT:
mental health

TClap |
0

The Misogi

Leave a comment
  • QIC: Dark Helmet, Funhouse
  • When: 06/04/2022
  • Posted In: Pre-Blast

If you’ve never heard of it, I’ll try and lay it out for you… Misogi.
There are 4 rules to Misogi:
1. Don’t Die.
2. Make it REALLY hard. (#TWSS) Like a 50% chance of failure.
3. Make it weird. Don’t do the regular stuff. You’re better than boring.
4. Don’t advertise Misogi. No bragging after the fact. This is the ultimate You v. You.

I am proposing that once a month we participate in this CSAUP-esque event together. I will act as the “SiteQ”. Locations and times may vary. I will let everyone know what the challenge is, where it is, etc., and you can decide if you want to participate or simply come and observe/cheer us on.

The example that Michael Easter gave in his book “The Comfort Crisis” was this one: https://www.businessinsider.com/kyle-korver-misogi-challenge-2014-7

We aren’t doing that. But it will be terrible and it WILL push you beyond your limits. Look, we will get no better simply “coasting” (a myth) or by doing the same things all the time. We must step out and push ourselves to the edge in order to become what we are intended to become.

Join me…

Got questions? Hit me up. The announcement of the first Misogi is coming this week… keep your eyes open.

TClap |
1

Break Time at Golden Corral

Leave a comment

We started the beautiful morning with a nice mosey around the dumpsters.  Thankfully, the one in the back had the aroma we were looking for.  Oh, the memories.

Circle Up:

10 Merkins, 20 Windmills,  15 CDD, 12 Cherry Perkins, 10 Mountain Climbers, 10 Parker Peters and 10 Peter Parkers.

Mosey to the front for some circle of Abs.

Low and behold her come the Ruckers and they needed some men to help them carry their coupons.  We joined them and did some Ruck Pushups, Coupon carries with shoulder press and squats and some Burpees.  We then carried the coupons to Napa where we parted ways.

We had an AMLAPs with 10 burpees, 20 CDD, 30 Squats, 40 LBC/Hello Dolly, 30 lunges, 20 Merkins and 10 Bomb Jacks then a lap.

Once finished we mosey to COT and ended with some boats and canoes, Cha Cha Planks, Windshield Wipers and X-O’s.

Good time was had by all.

Keep the Change Orders in your prayers.

TClap |
0

Accountability with Light Poles

Leave a comment

WARMUP: SSH, Windmills, Morrocon NC, Merkin, Hillbilly Walkers, Big Arm Circles, Calf Raises, and Cherry Pickers
THE THANG: Started in front of Hobos and then at every light pole along Main Street, Round 1 consisted of (5) Burpees and (10) Big Boy Sit Ups and ran back to Hobos, then Round 2 consisted of (20) Shoulder Taps and (20). In between the Rounds we talked about Q2.5 Accountability.
MARY: Flutters until it was 6 AM
ANNOUNCEMENTS: Scheduled Trash up and Bourbon Tasting on 5/21
COT: Praise for Cohiba’s acceleration. Prayers for teachers ending the school year and Repeat’s friend recovering from an accident.

TClap |
2

Crashing the buffet

Leave a comment

WARMUP: 0500-0505
Q school followed by 3 side straddle hops to practice calling cadence. We got places to be.

THE THANG:

Coupons: sandbags and 60lb kettlebell. One guy without a coupon

0505-0525
Ruck to Golden Corral, trading coupons as needed
Moderate complaining about the kettlebell

0525-0540
Crash the party at Golden Corral
Line up all the gear
All PAX do 10 merkins, sprint to other side, 5 burpees, then choose your weapon. Faster guys got first pick. There aren’t enough coupons for everyone.
The recommendation before starting was to not be without a coupon.

The converged PAX were now separated into 3 groups:
Ruckers – those who picked up a ruck
Couponers – Slicks who picked up a sandbag or kettlebell
Slicks – Those who were not able to get a coupon

DORA – Couponers are the timers, everyone else does reps until they return.

Round 1:
Ruckers do merkins
Couponers carry coupons to other end of parking lot then do 20 squats with coupon.
Slicks do burpees

Round 2:
Ruckers do squats
Couponers carry coupons and do 20 overhead presses
Slicks do burpees

Slicks were taken off the hook and allowed to choose someone to trade with.

repeat round 1, then we had to get back to COT. Departed at 0540.

0540 – 0601
A brisk ruck back where there was even more complaining about the 60lb kettlebell, and arrived at COT at 0601. No extra charge for the extra minute

MARY: no time

ANNOUNCEMENTS: trash pickup saturday, bourbon tasting saturday

COT: A reminder from Slapshot about safety and being sure someone has a phone – especially when traveling off campus, and especially now that the weather is warming up.

TClap |
2