7 of Diamonds

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WARMUP:
SSH, Moroccan Nightclubs, Low Slow Squats, Cherry Pickers, Merkins, plank, downward dog, honeymooners

THE THANG:
Had a variation of the 7 of diamonds
7 rounds, various exercises starting with 7 reps at round 1 with increasing by 7 reps up to round 4 then back down 7 reps. Round 1 is completed when you do the first exercise at all 4 corners. Repeat for remaining rounds.

Corners 1 & 3
7 Burpees, 14 Merkins, 21 Squats, 28 Flutter kicks, 21 sumo squats, 14 dips, 7 burpees
Jog from corner 1 to 2
Nur from corner 3 to 4

Corners 2&4
7 Burpees, 14 Dry docks, 21 lunges, 28 Peter Parker’s, 21 calf raises, 14 shoulder taps, 7 burpees
Karaoke from corners 2 to 3 and from 4 to 1

Wrapped up the last 5 minutes with some Mary’s led out by Twister

ANNOUNCEMENTS
Check the newsletter

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For those who chose to fartsack, shame on you. For those who posted elsewhere this morning smart choice. We ran to back parking lot for a quick COP then went right into the pain. At bottom of entrance to GHMS we would run to the first light pole: 5 squats and 10 merkins; run back to starting point. Then run to next light pole and do same exercises.  Run back to starting point. Run to the next light pole, and so forth till you ran to each light pole up to Dam Road. I call is Lights to Heaven.

It sure felt like I was going to heaven with the loss of oxygen.

thanks Shower Curtain for opportunity.

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Fountain of Youth

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I was a last-minute substi-Q for Olaf. I almost thought I was going to have to go it alone, for the clock hit 0515 and I was solo. As I was running off Flounder showed up hot. I was SO glad because if I were to be solo I know I would not have pushed myself as hard. THANK YOU FLOUNDER! I know I have not been the best at posting lately, so this was a hands-on learning lesson as to why it is important to post even if you are not 100% into it – others could be relying on you to be there.

Warmup: Jog to the lot behind Just Fresh, then 15-20 of each: SSH, WM, IW, HW, MNC

THE THANG: The Fountain of Youth
Average age between me and Flounder was 64, but we do our best to try not to let our age slow is down. It is a number and a mentality. You are as young as you think you are!
At each of the four benches around the fountain there was a cone, and each cone had 2 exercises on them. Start with one exercise on one cone, do the exercise, then run the lap – from the fountain go to one of the roundabouts, run the roundabout then run to and around the opposite roundabout, then back to the fountain. It is a loop of approx 1/3 mile. Then go to the first exercise on the next cone. Repeat for the first exercise on each of the four cones. Once done, repeat for the 2nd exercise on each cone. Exercises on each cone were:
– Cone 1: 25 burpees and 50 step-ups (2ct)
– Cone 2: 50 LSS and 50 lunges (2ct)
– Cone 3: 50 merkins and 50 plank jacks
– Cone 4: 50 LBC and 25 box cutters

That took pretty much the rest of the time until COT.

Had a good amount of convo with Flounder. This guy is a huge HIM and someone who is definitely a vessel through which He works. It was great having some one-on-one time with him. GREAT way to start off the week!!!

ANNOUNCEMENTS: Read your newsletter, get involved!

COT: Many prayers and praises were shared between the two of us, especially coming off of mother’s day.

Thanks for the impromptu opportunity to lead.
SYITG
-NASA

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The MURPH

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WARMUP: None
THE THANG: THE MURPH (Lt Michael P Murphy):
Run 1mi
100 Pull Ups
200 Push Ups
300 Squats
Run 1mi
MARY: We did some.
ANNOUNCEMENTS: Bethel Mens Shelter, support
COT: What do you worship, idolize, invest in? That could/will absorb you.

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The Slo-burn climbed a ladder or two

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14 Pax accelerated into the weekend with a workout plan that offered Jacob’s Ladder, 5 of Diamonds, and a Ladder that offered burpees, Donkey Kicks, BigBoys, BombJax, and Squats.

We began the beatdown with a slow mosey that would keep the group close together and offered up some mumble chatter on the lack of ground covered with this small lap.

The group circled up for some warm-up :

SSH, Squats, Merkins, Cherry Pickers, Moroccan Night Clubs, and some stretching.  The group quickly transitioned into two rounds of a 1-minute HIIT – 10X Merks, 10XSquats, and 10x LBCs.

After the warm-up  – we partnered up with Jacobs ladder using partner merkins and partner big boys. Each rep was completed simultaneously by each partner w a hand slap for accountability.  Partner Merkins with a mosey to another side of the parking lot for the Big Boys.

Once completed, we transitioned into a modified 7 of Diamonds, ( 5 reps was the factor)  -four corners were the destination.  ( 5, 10, 15, 20 ) Round 1 – 5 Bobby Hurleys at each corner. Round two offered 10 Merks at each corner, round three offered 15 squats at each corner.  We kept the group together by adding cadence w volunteer (voluntold) random pax leading the count.  The mode of transportation was greeted w some groans from the group.  Mosey, bear-crawl, NUR, and modified lunges took us between the 4 corners.  The Pax finished the round with Flounder taking control and offering a modified version to keep the Pax guessing…..

As time was quickly passing, the men moseyed down a slight incline to be greeted with the uphill ladder as the final round.  The ladder contained 9 squats at the bottom rung, followed by 5 burpees, 6 Donkey Kicks, 7 Big Boys, and 8 Bomb Jax.

We headed back to COT for a 5 min round of Mary to close out the day.  Shout out to Change Order for breaking out the Boat/Canoe which was greeted by a time check request and more mumble chatter (or groaning)

Prayers were offered for upcoming Graduation, travels, marriages, surgeries, and overall blessing for the group.

Nice work!!

 

 

 

 

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What idiot called this?

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PAX showed up expecting for Shady to be on Q (which explains the large numbers). They had to settle for me, but I’m just happy to be Shady’s understudy. Hope he gets back to 100% soon

WARMUP:
SSH, IW, HW, Shoulder Taps, Peter Parker, Parker Peter, Merkin

THE THANG:
Extra weight. PAX had rucks, sandbags, and bells galore in honor of Gear MAYhem

3 groups
1 took a lap and did swings for the 6
2 groups carried weight the length of the parking lot, did 10 merkins, 15 squats, and came back.

Then we rotated. After everyone got to run we add weight

Between each set of 3 rounds:
(With no extra weight on)
5 manmakers
5 cleans (each side)
5 overhead presses (each side)

We got through 3 sets of 3 rounds

At one point during set 3, I causally and in a very neutral tone mentioned that my grip was shot. Vuvuzela pointed out that he’d never heard anybody gripe about their own Q so much. Maybe I mentioned something earlier too?

MARY: Uhaul Q-jacked for Mary a little early by my clock, but he doesn’t like manmakers.

ANNOUNCEMENTS: read the newsletter, lots of community impact going on!

COT: doing one thing really well is better than 5 things done halfway. Bear reminded us today that form matters. Do a good squat.

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Miles with a side of Murph

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Last night I was settling down for bed and decided to get on Slack to see who was Q’ing before deciding where to post this morning… Jekyll had just posted that Minnow Pond was without a Q so I felt the calling to volunteer.

WARMUP:
0514 Pledge

Disclaimer then a mosey to WEP playground area – SSH, cherry pickers, IWs, Arm Circles, Merkins all IC

THE THANG:
Miles with a side of Murph –
OYO 5 pullups, 10 merkins, 15 squats then run WEP loop

rinse and repeat until 0550ish

Fishstix tried to keep up with McGuyver for a while – the rest of us were….. slower. Most got 5 or 6 rounds in before time to head back to COT.

MARY: Got back to CoT with about 4 minutes to spare so got some solid Ab work in – Freddy Mercury’s, flutters, LBCs, Leg Raises, and 6 American Hammers before YHC rudely interrupted Vuvu to declare 0600.

ANNOUNCEMENTS:
This workout didn’t take a lot of planning or thought – that was kind of the point. Keep it simple was the plan this week. Put in hard work and don’t over-complicate things in life. Do this over and over and good results will come.

Funhouse still accelerating post AKA, knocking out pullups like a BOSS…

Nice to meet FratBoy

Read your newsletter –
Blood Drive needs more sign-ups Apr 12.

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Get the Plank outta here

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WARMUP:
Shoulder stretch each side
Knees to chest 30 yard stretch
Front lunge 30 yard stretch
Reverse lunge 30 yard stretch
Side lunge 30 yard stretch each side

THE THANG:
Mosey toward the pull up bars on the south side of campus. Pretty long run for a boot camp, so we stopped to do 20 merkins and 20 LBCs. Cont’d mosey to pull up bars.

At the asphalt roadway in front of the bars, we split group into two groups of 3. All PAX planked while one member of each group bear crawled to the pull up bars, did 5 pull ups, and ran back to the group and returned to plank. PAX held plank and rotated until all pull ups were completed.

The same format with same movement was repeated but the exercises changed to:
20 merkins
5 pull ups
20 LBCs
5 pull ups

Brief message on Concentrica and making the M feel like they are the most important relationship. Do something today to let her know, don’t wait for Mothers Day.

From there we moseyed to Band Lot.
Standing on the Goal Line (thanks for clarifying Yard Sale), sprint to other goal line and hold plank. Recover and sprint back. Recover.

Next, 50 yard sprint with 5 Imperial Squat Walkers, then sprint to opposite goal line and plank. Recover and repeat back to original goal.

Next, 25 yard sprint with 3 Imperial Squat Walkers (25, 50, 25) across the field to opposite goal line. Plank for the 6. Recover. Repeat back to original goal line. Recover.

Legs were heavy and not a lot of sprinting going on.

Yog back to CoT.

MARY:
LBCs IC
Flutters IC
0600

ANNOUNCEMENTS:
RSVP for Cyclops bourbon and BBQ fundraiser on 5/21. Blood drive is next week on 5/12. Trash pick up on 5/14. Read your newsletter, lots going on.

COT:
Follow up on message about Concentrica. Had a recent meeting with my supervisor/professional mentor and experienced an honest conversation of two men on opposite sides of the work/life balance. On one side, personal life going well, but work is tough. On the other side, “excelling” at work but have no time left for family. Through the course of the meeting, the mentor/mentee roles reversed. PAX, be intentional on making the main things the main things. Be present and take care of those closest to you – your Concentrica.

Prayers for those suffering through recent loss, prayers for those with illness, praise for birthdays and celebrating the joys of life.

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Muggy May & a few leadership lessons

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YHC got the call to lead #eastofthepeachstand. Went back to a few old school, basic formats that raised the sweat level and got a few calories burned. Here’s what we did:

COP – MNC’s, Low slow squats, holding the people’s chair with air presses and shoulder taps and a few burpees, but just a few. Lesson #1 – Calm is contagious. How is your disposition affecting those you lead? Be an agent of calm or chaos – the choice is yours.

Mosey to the “main” event – 11’s. PAX did a series of burpees and squats – mumble chatter declined steadily as more burpees were done (not sure why). When the burpee/squat/running sequence was complete, flutters were done in cadence and lesson #2 shared: Expect to change your opinions – Do we view the world the same today as we did growing up? Do we act the same as when we were growing up? If our opinions change, it’s hopefully due to study, experience, and listening to others with an open mind.

Mosey to the 4 corners of 5-4-22: Consistent with YHC’s typical Weinke, it was fitting that we finished with 4 corners of 5, 4 and 22: Each corner had the following:

5 burpees to start, 4 merkins of various types at teach corner (diamond, no cheat, regular, wide arm) and either 22 side straddle hops or 22 squats depending on the station. Lesson 3 was shared – Control the Passions – The nearer one comes to a calm mind, the closer they are to strength.

After 4 corners were completed we moseyed to a wall near COT where the people’s chair was held and PAX shared one thing for which they were grateful. Upon completion, a 45 second plank was held with a short story from YHC regarding isolation and not taking freedom of choice for granted. Then upon recovery, back to COT.

NMM – In the Fort, we have been incredibly blessed to develop an inclusive culture where men grow and are able to share and develop through times of challenge and change. And no matter how chaotic the world ever seems around us, the 45 minutes each morning that we GET TO have should never be taken for granted. We are leaders. And with it, a responsibility and an honor is carried forward into our communities – one which we must embody and help engrain in others to encourage the same. It is always a privilege to Q and my thanks to Cohiba for the opportunity.

Be calm, expect to change your opinion and control your passions. The ripple effect is palpable over time and felt by those we influence.

Gratefully,

Cyclops

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Ring of Fire: Carrying Burdens

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WARMUP: 5 pull-ups 5knee ups 5 flying squirrels 2 rounds
THE THANG: pick a block walk the campus 4 exercises 4 times
MARY: n/a
ANNOUNCEMENTS: newsletter
COT: share your burden as we can do it alone!!!

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