Boss Hogg Issued a Challenge at the Ballroom and the PAX did not Disappoint!!!

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Boss Hogg threw out a challenge to see how many PAX would show up at the Ballroom.  As usual, the PAX did not disappoint.  39 was the count.

Boss Hogg arrived in his all white Q outfit.  Disclaimer was given.  A quick message was given about the power of being an influencer.  PAX were reminded to always pick up the 6 and to encourage the guys around them.

The Thang:

Mosey to the center of the football field for a quick warmup:

  • 15 SSHs
  • 10 Windmills
  • 15 Imperial Walkers
  • 15 Cherry Pickers
  • 15 Hillbilly Walkers
  • 15 Gas Pumpers (THE Twisters favorite exercise)

Next was a Guillermo 1-2-3 (Dora’s little brother).  Similar to a Dora but PAX break up into two groups instead of pairing off in partners.  All exercises are done in cadence with a focus on form, not speed.

Exercises were:

  • 100 Overhead Claps
  • 200 LBCs
  • 300 Low Slow Squats

The other group started at the goal line, bear crawled to the 20, ran to the 50, did 1 burpee, and returned to the goal line.  Teams switched back and forth until all exercises were complete.

With the remaining time, the PAX moved to the track for some large dice fun.  One die contained the name of an exercise on each side.  The other 4 were used to determine the count.  Dice were rolled, exercises were done, and the PAX moved 1/4 of the way around the track.  This was repeated until the group had moved all the way around the track.

Time was up and the group headed back to COT.  Announcements were made.  Prayer requests focused on physical healing and marriages.  Due to the overwhelming support from the PAX in attendance, $1,000 was donated to Classroom Ready.

A great reminder to all PAX, don’t just be influenced but go out and be influencers!

 

 

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Pumping iron after Yeti

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YHC was called of the bench to help Q the Armory within a 24 hour notice. Always a pleasure to dish out the pain with iron!  9 PAX posted after the yeti, TClaps to Fishsticks for posting after completing the Yeti

COP with a few of this and a few of that, then mossy over to the middle parking lot area for the pain.

20 reps of the following then run to the end of the parking lot and back

Squats, Overhead Press, Upright Row, KB Swings, Bentover Row, Curls, Skull Crushers, Chest Press

We got 3 rounds in, then did one more round of 10 reps.

20 reps of the following – 2xs, then run

LBC, Flutters, American Hammers, Big Boys

Mossy to COT

Thanks for the opportunity!

Trucker

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Honor CMPD’s Fallen

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Police Officer Clark and Police Officer Jeffrey Shelton were shot and killed after responding to a disturbance call.

At approximately 11:30 pm, the two officers responded to a disturbance call in an east Charlotte housing complex on Barrington Drive. They had resolved the disturbance and were walking away when they engaged in a conversation with a man who had nothing to do with the call. As they turned to walk away from the man, he produced a gun and shot both officers in the back.

Both officers were transported to the Carolinas Medical Center where they died from their injuries.

The shooter fled the scene, but was later arrested and charged with two counts of first-degree murder. The suspect has five prior convictions for resisting arrest and assaulting a government official. On September 30, 2010, he was convicted of two counts of first degree murder and sentenced to life without the possibility of parole.

 

Police Officer Sean Robert Clark

Officer Clark was a U.S Air Force veteran and had served with the Charlotte-Mecklenburg Police Department for one year and was assigned to the North Tryon Division. He is survived by his expectant wife and 2-year-old son.

DOB:  11/22/1972 (run to the bottom of the hill after each exercise)

• 11 pull ups
• 22 burpees
• 19 hand release merkins
• 72 single count flutters


Badge #:  3769

• 37 pull ups
• 69 shoulder taps

Police Officer Jeff Shelton

Officer Shelton had served with the Charlotte-Mecklenburg Police Department for six years and was assigned to the North Tryon Division. He is survived by his wife.

DOB:  9/9/1971 (football field)

• Jacob’s Ladder:  9 wide arm merkins, run across field 1 Bobby Hurley
• 19 – Diamond Merkins
• 71 – Mountain Climbers

 

Badge #:  2884

• 28 – Big Boy Sit-ups
• 84 – Heel touches

 

4/1/2007

• 4 laps for 1 mile
• 20 reps – 7 exercises
o Bomb jacks
o CDD
o Donkey Kicks
o Mak Tar Jai
o Dying Cockroach
o Lunge
o 8ct Body Builder

Sean Clark – age = 34 Yard Bear Crawl

Jeff Shelton – age = 35 Yard Crawl Bear

 

Strong work by everyone that attended today. Thank you Dirty Harry for the opportunity.

Heavy encouragement to attend the Mike Doty run this Saturday!!

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Cindy shows up at Slow Burn

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It was nice to get out into the gloom on Friday for a mildly foggy start at slow burn.  A little pre-work at the lower parking lot set us up for a back to the basics beat down.  Shout out to Twister for inviting Cindy to join us for the morning.  We started out with the disclaimer and intro and moved on to grabbing our coupons and moseying down to our first stop.

A quick call to circle up for our warm-up that encompassed:  Side straddle hops, windmills, Moroccan night clubs, imperial walkers, hill billie walkers, and overhead claps.

Now on to the meat and potatoes of the workout with a little 4 corners and our coupons.  Each corner had 5 exercises starting with 10 reps per exercise at each corner. We did the first 2 exercises and moseyed to the next corner with Cindy.  After the first round of corners we took a lap around the building to let Cindy get some rest.  Round 2 for the remaining 3 exercises at each corner.

Somewhere in between there we had a short plug for shieldlocks and the importance of having accountability with each other.  A very important part of leadership and growth.

If you are curious the four corners and exercises are below:

  1.  Side Straddle hops, Shoulder taps, flutters, triceps and squats
  2. Mountain climbers, merkins, Big Boy sit-ups, chest press, calf raises
  3. Peter parkers, wide arm merkins, curls, monkey humpers
  4. Overhead claps, Carolina dry docks, Freddy Mercuries, overhead press, sumo squats

It was great to be out with the PAX and have to opportunity to lead.  Thanks Twister!

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Elvis has left the AO

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Six PAX in total arrived. Weather: 40°, damp with patchy fog (that would be a good F3 name).
The count of six turned into five just before 0515 struck: Long Duck had to pull an Elvis and recuse himself to the local Waffle House (also a good F3 name).

Warm Up
Mosey run
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Moroccan Nightclub (IC 12X)
Low Slow Squats (IC10x)
Mountain Climbers (IC 12X)
Plank stretches, up dog, down dog

Thang 1: at the Pull Up Bars:
Do X count of pull ups,
Mosey to street, do X count of squats
Curb plank for six
Rinse and repeat
We did regular pull ups, toes to bar, knees to chest, and chin ups
Long Duck rejoined us here, and apparently was three pounds lighter.

Mosey to elementary school:
Thang 2: Elf Bowling
In a parking lot: Split into two teams, one team bowls (ball is a 15lb slam ball) the exercise (which are written in chalk in the parking spot), other team bowls the count (varies 8 through 16, also written in p-spots) .
Exercises: burpees, Merkins, CCD’s
Everyone got a turn bowling, ended up doing a lot of burpees.

Thang 3: Bermuda Triangles
Bear crawl first circuit
Cone 1=4 burpees, cone 2=8 burpees, cone 3=12 burpees
Crab walk second circuit
Cone 1=4 crabby patties, cone 2=8,cone 3=12

Mosey back up to high school lot:
Thang 4: Global warming routine
Circle up, low stance position, all pax side shuffle about the circle, stop and do exercise called out:
Smurf Jacks
Imperial Walkers
Merkins
Etc.

Seven minutes of Mary

Fini, COT

Prayers/Praises: Great to be back home from being on the road for work; praise to our M’s that keep the home front intact.

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Snake Pit – The Best Mumblechatter Ever

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IMG_0005

10 men showed up at the Snake Pit for a VQ by YHC. I’ve been to DBES many times but a first for CRHS. Gorgeous campus with lots of fun to explore.

we kept it simple for our Metallic Kettle Bell workout but I’m looking forward to coming back for another round in The Snake 🐍 Pit

Pleasantries were had and away we went …

mosey around the lot for dynamic warm up

  • SSHs
  • Imperial Walkers
  • merkins
  • sumo squats
  • 2 rounds of calf raises
  • mountain climbers

back to the Bells

mini board of pain

only 5 exercises 1 lap 5 rounds

Reps of 50, 40, 30, 20, 10

  • Curls
  • Goblet Squat
  • Overhead Presses
  • Kettlebell Swings
  •  Flutters w/press
  • run a lap

good times by all. Solid tunes by UHaul but once REM came on I had to get the Viking Metal playing. Only downside were the commercials on my cheap Pandora 🤷🏻‍♂️

thx 3D for a great time with great PAX.
peace ✌🏻

Cake Boss Out

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Just Enough to Hurt

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Planned this Q while sitting at Copper Premium Pub in LW enjoying a nice after dinner  Bulleit bourbon.  I always wonder when planning a WO , will this be enough? As I scrawled out the idea on a bar napkin I tossed the first go out to my Sheildlock for input.  Silence then ??? came the reply.  Who knew the CPP was in a hole and pics wouldn’t send. Then I changed it and sent it back out.  Again it didnt send.  SO I finished up all headed to the house. Then came the reply- Looks great!! Only probelm was I didnt know which version of the workout it was.  So I made the call.

Upon arrival Cyclopes requested the brand of bourbon from the night before since the hype tweet was nondescript. He had his ruck in the car and depending on my answer which way he would go BC or Ruck.  As soon as Bulleit came out his decision was made and he rucked up. #DRP

Circled up w/ our Friends the Golden Corral Bootcampers for a Dark Helmet Disclaimer and we were off.

14 min time hack mile to Tega Cay Elementary School.  The pace was brisk and the 2nd F Was flowing as we cruised up the road.

Took us down the hill to the concrete pad and circled up.

The Thang- Just Enough to Hurt

25 Ruck Squats  IC

5 Man Makers OYO

25 Ruck Hammers IC- Heard some mumbling start

5 Man Makers OYO

25 Thrusters IC

5 Merkins OYO

25 Flutters w/ Ruck Press IC

5 Merkins OYO

25 Curls OYO

5 Merkins OYO

25 Ruck Swings OYO

With right at 15 minutes left me rucked back to COT. 2.39 miles covered right at 14ish minutes per. #Cyclopeshaslonglegs

Arrival with 1ish Minute to spare.

Hit the 6 for Ruck LBCs till the B/c returned.

In COT DH talked about the importance of the #SheildLock in out lives.  I have been blessed with a Sheildlock  that has been expanding from 1 to 2 to 3 to 4 guys.  I challenge all Pax to find that guy or group that we can lean on and be vulnerable with.  It is worth your time.

LOCK SHIELDS AND HOLD THE LINE!

Thanks for the opportunity to lead Mainframe.

Duck Out🦆

P.S. Bar Napkins Weinkies don’t do well on wet pavement.

 

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BEYOND – Empathy in a Culture of Hurry

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The more hurried you are the less compassionate you’ll be. – John Mark

Slow down. We need to slow. down.

COP
SSH + Quick yoga flow + tappy taps + Merkins

Hold High Plank:

In today’s culture, we spend too much time focusing on self. It makes sense. In western culture, the individualized self is the highest goal in our society. We spend so much time focusing on what we desire. We follow those who have the same ideologies. In short, we hate each other and we want more of ourselves. We believe that we are God and only want to be surrounded by others created in our image. What does that say about us as a society?

Aiken Arms
10 Merkins
10 Plank Jacks
10 CDD’s
10 Donkey Kicks

Ass Webbs
Squats + Al Gore Pulses 1:4 – 10:40

Hold High Plank:

We only like things we want to like and curate things we want to see-further creating and hardening our ability to never have to see things we don’t want to see or disagree with. It’s not only desensitizing, it’s dehumanizing. Politics, sports teams, religion, name it. We are able to find what we desire to find and shut out anything we don’t want to hear/see. If we don’t like the news we see we can seek out and find the “news” we want. Using the mediums we currently use (social media specifically), when we see an opposing view that doesn’t align with ours, we aren’t obligated to disagree in a thoughtful and relationship keeping way. Instead the relationship doesn’t matter therefore the disagreement can be toxic, mean, and harsh. Trying to understand each other should be normal, unfortunately it has become a superpower in today’s culture.

Bear Crawl Circuit
Bear Crawl across parking lot
Low Plank in wait for six + 30 seconds
Bear Crawl back across lot
Low Plank in wait for the six + 30 seconds
Repeat w/Al Gores

Hold Al Gore:

You know what really is the driver behind all of this? Fear. A professor at Chapman University started a “Survey of American Fears” in 2014. You know what has been seen as a trend since the beginning of it all? People are beginning to fear what they see in the media. The top 10 fears from 2019 can be directly correlated to the top media stories of the past year. Basically the stories we see are whipping us up into a frenzy and fanning the flames of fear. How big will the fire get before it consumes us all? It really comes down to one question: What do we fear?

Punch Webbs 1:4 – 10:40
Dive bomber Pushups
Plank Jacks

A few Moseys in between rounds due to the difficulty of the Webb.

Hold High Plank:

I asked the question of what do we fear? We fear the other. Whatever the other is for you. white. black. republican. democrat. sunni. shiite. jew. german. christian. atheist. We have to dive head first into that dark and muddy part of our heart. Not put it away. Not shy away from it. Not run from it. What’s down in those depths? If we consider how Jesus actually walked and look at his ethos as he went about his life, we find someone who was afraid of no one and no thing. And this prevented knee jerk reactions. Prevented him from picking up a sword and taking down Rome. And if He wanted to do that, nothing could have stopped him. This made it possible for empathy to radiate from his very being. Because there was actually room for it as opposed to being filled with fear.
He chose to die willingly for others – namely his enemies. If you’re a follower of Jesus, ask yourself: Why are you afraid?

Aiken Legs
20 Squats
20 Box Jumps
20 Bonnie Blair’s (Jump Lunges)
20 Bomb Jacks

Hold High Plank:

What would it look like if we laid down our fears, our weapons, our hate, and picked up enemy love instead? This empathy is not easy. It is a hard won, practiced enemy love.

The difference between fear and enemy love is a difference of franticness and peace.
Fear is frantic.
Fear goes at a speed love does not.
Fear is fast. Fear is frantic. Fear is distracted.
But love?
Goes about three miles per hour.
Three miles per hour it the average pace of someone who is walking purposefully yet gracefully.
Most of Jesus’ miracles happened on his way somewhere else.
We have to go at a pace that can be interrupted. That can be responsive to the moment in front of us.
If you walk at a pace that is in step with our Lord, don’t be surprised if empathy and enemy love show up.
You can’t love someone when you are hustling (for me – I think bedtime with small children).
But when you say no to the hustle? You can be stopped. You can step into the holy moment of grace.
Jesus did it.
He felt other people’s pain. He leaned into their space. He understood their hurt. He waited and didn’t hustle past.
He loved.

Mary
Seal sit ups x 30
Straight Leg American Hammers x 15
Straight Leg LBC’s x 11
World War I sit ups x 5

Announcements
Yeti – Doty – Manion

Prayers/Praises
Band Camp’s travels to DC this weekend with the band.
Chicken Wing is having hip surgery next week.
Prayers for all traveling this weekend and the frenzied fear that is the current virus situation.

Thanks Dirty Harry for the tap to lead the inaugural BEYOND of 2020. Looking forward to what this will become.

Punch List out.

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16

God

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What an amazing day in the gloom! The temperature was perfect and the rainy forecast held off. Long Shanks posted this morning after a solid season of coaching basketball. YHC posted with Hasselhoff two days in a row.  Each #HIM stretched themselves to the next level (literally, given our two broga sessions during the workout).    

The Thang

Mosey to the parking lot with basketball courts:

Warm-Up: Broga, SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (15x)

Mosey to the driveway behind the building.

Dora – One partner runs to the top of the hill. The other does exercises then alternate until the team of two has done: Merkins (100x), Squats (200x), LBCS (300x) 

Mosey to the back of the building for Balls to the Wall, People’s Chair/Wall Merkins (3x)

Mosey to the starting parking lot 

Ab lab and more broga

Moleskin:

Freedom is a privilege and responsibility. You have the freedom to choose how you react to situations. Sometimes, we are chosen to be tested by troubling situations.Our response to those tests helps define us. 

Unfortunately, we often think of the “what ifs” when the future is uncertain or bleek.  Those what ifs tend to take us down a downward spiral of negativity. 

We can also respond to troubling situations with an optimistic approach of “God Is.” Yes, you are being tested with big challenges. But, hasn’t He provided for you in the past when you were stuck between a rock and a hard place? The answer is undoubtedly yes. You could not have made it out of the situations without his help.

Do not worry. God provides and protects. You will be challenged but you will also be saved. Cancel your subscriptions to the “What Ifs” and commit to understanding that “God Is” bigger and stronger than your challenges. Be encouraged in knowing that God Is. 

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In honor of Yoshi turning 13

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I had the privilege of Qing for the first time in quite some time. Thank you for the opportunity, 38 Special!

In honor of my son turning 13 soon (an American teenager!), most rep counts today were 13 in nature, single count for most of them.

4:45 was a run to Palmetto West and back

5:00 was more running past Lakeshore Christian Church and through the stairs backway to the Pantheon

5:15 boot camp and runners split. Disclosures stated.

Small warm-up with SSHs, various leg stretches, and windmills.

Ran to backside of TC Elementary to gradually rotate around the school and did 3 exercises per random location to include:

Reverse Lunges, Bench Jumps, Incline Merkins

Turkish Get-ups, Air Mountain Climbers or Goofballs, Lunges

Merkins, Jump ups (super high), Bear Crawls

Pull ups, Broad jump, Cross jumps (creating a cross)

Mountain climbers, High knees, Spiderman crawls

More bear crawls, Jump down from benches focusing on solid landing, Dips

75% effort level sprints X 2, Bear Crawls

Thought about stealing the Broga-boyz shoes – (yes, this was an exercise)

 

Then on to Circuit Training: The timer was the jump rope to 100 and then we rotated.

Shoulder press with a Spartan bag

Sandbag pickups and over the shoulder throws

KB individual curls

Band curls

 

Ended with various ab exercises as a group to include, but not limited to: Starfish crunches, Side crunches, Cockroach, and everyone’s favorite, Russian V-twist get-ups.

COT to include announcements, LOTS OF PRAISES, and some prayers.

Blessings to all!

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