Today’s Workout Brought to You by the #12 & Alan Magee

It was a chilly morning at Honey Badger, but 8 showed up to honor a WWII hero, Alan Magee

January 3rd is the anniversary of one of the most amazing tales of survival from WWII. It was #OTD in 1943 that the B-17F Flying Fortress, “snap! crackle! pop!”, of the 360th Bomb Squadron, 303rd Bomb Group, was lost on a daylight raid over Saint-Nazaire, France. Aboard was ball turret gunner Alan Magee.
Despite 28 shrapnel wounds, Magee had left his ball turret when it was damaged by German flak. He discovered his parachute had been shredded by the same flak and was useless. Just then, another flak hit then blew off a section of the right wing, causing the aircraft to enter an unrecoverable spin. Magee blacked out from lack of oxygen because of the high altitude and was thrown clear of the aircraft. He fell over four miles without a chute before crashing through the glass roof of the St. Nazaire railroad station. Rescuers found him on the floor of the station severely injured but alive.
Magee was taken as a prisoner of war and given medical treatment by the Germans. He recovered and was liberated in May 1945. He received the Air Medal and the Purple Heart. He passed away in 2003 at the age of 84.
We warmed up with 12 reps of SSH, Mountain Climbers, Merkins, and Windmills.
The Thang:
Buy in 17 burpees
Run 1200m
43 Merkins
43 LBC’s
43 Plank Jacks
Run 800m
21 Merkins
21 LBC’s
21 Plank Jacks
Run 400
11 Merkins
11 LBC’s
11 Plank Jacks
Buy out 17 burpees
After everyone completed the WOD, we moved on to the bars and blocks
12 pull-ups
Wall sit for 45 seconds
6 pull-up
Wall sits for 24 seconds
3 pull-ups
Wall sits for  12 seconds
We picked up the blocks.
12 reps of OHP, curls, squats, big boys, and chest press
Overhead carry the block down the hill to the stop sign.
6 reps of the aforementioned set
Overhead carry the block back up the hill.
Set of 3 reps
Finished with some Mary.
The number 12 had special meaning today as tomorrow (1/25) marks 1 year since I donated my kidney.  It’s been quite the year and I’m thrilled to report that Petra, my recipient, it doing great!  I learned about Alan Magee from Facebook and I also learned of Petra’s need from FB.  Yes, there are a lot of terrible things on social media, but there are some pretty awesome things out there too.  As @DarkHelment mentioned, it’s all about how you use it.
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Gaming at the Swamp

When I arrived this morning to check the road conditions around the AO, Grass Knoll and Slapshot had already started their prework activities.  It’s always great to see guys pushing themselves to get better. Once 38 Special arrived, we began the workout with a jog to the far side of Home Depot.  Warm up exercises:  SSHs x20, Imperial Walkers x15, Windmills x10.

We continued our journey to the front of Kohls.  We started with a lunge walk to the next cross walk.  At the crosswalk, we did 15 merkins and 10 squats.  We continued forward with butt kickers and toy soldiers stopping at each crosswalk for merkins and squats.

Next, we moseyed to the fountain.  Two guys ran a half lap around the parking lot while the other two men did the below exercises.  The groups flip flopped after the lap.

Exercises:

Dips

Derkins

Step-ups

Burpees

On our way back to COT, we did the sidewalk shuffle (sideways bear crawl) along the store fronts. We arrived at COT a couple minutes early for some LBCs and burpees.

During the workout, I shared a story about my childhood.  I enjoyed going to the arcade and playing videos games.  Back in the day, the ongoing joke was “Is that a roll of quarters in your pocket or are you happy to see me?”  We may need to explain this joke to some of the younger guys.  I wanted to buy an Atari but my parents were not willing to spend the money to buy one.  I was able to find a few jobs like shoveling snow and coal around the neighborhood.  Each week I would accumulate a little more money until I finally had enough money to pay for the gaming system. I felt proud when I made my big purchase.

The story is similar to your physical health.  It takes time to become stronger, run faster and longer.  Consistently attending workouts each day and even adding pre-workout activities will help improve your physical health.  “Each day” was emphasized since I am a firm believer that you should train your body to recover from a workout within a 24 hour period.  There are obvious exceptions like running races and participating in ruck events.

If you are struggling to get on track, please reach out to me.  We’ll put a plan together.

Fishstix

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VarsityDay – Bodywash and Sasquatch edition

Six pax showed up on a chilly Friday morning for some broga and a little beatdown.  After giving the disclaimer we moseyed over near the school entrance where there was some better lighting.
Sasqatch led a quick 5-minute warm up with some broga.

The group then moseyed over to the band lot for burpee suicides.  We only did one suicide at the start/end vs. ascending with each additional distance.

When complete, we moved over to the adjacent lot and paired up for a DORA with:
100 merkins
200 squats
300 LBCs

From here we went back to the school entrance and finished off with another 10 minutes of Broga.

Lastly we headed back to COT.

It was great to to see some PAX I hadn’t had the chance to meet before!

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Laces In randomness

11 Pax showed up at Laces In in some relatively balmy weather (45ish degrees).  Gave the disclaimer at 0515 and after a short warm-up with 20 SSH in cadence and 6 or 7 windmills (my count is a bit blurry from 5 hours ago) we were off.

 

From COT we moseyed over to the first parking lot for a riddle.  How do 17 merkins + 14 jump squats equal 6 burpees?  The PAX were very astute to the Buffalo Bills numbers and quickly figured out that 17 (Josh Allen) + 14 (Stefon Diggs) = 6 (Touchdown!!).  It was corny, but it was fun for YHC.  Since the group figured it out so quickly, we only did this once.

 

After this we moseyed again; this time over to the hill/entrance to the school.  From here we did 11’s with hand-release merkins at the bottom and ran to the top of the hill to do Freddie Mercury’s (nuring up the hill on one round).  I asked the pax to stay together to encourage both each other and mumble chatter…

 

Lastly we moseyed over to the band lot.  At this location we would do laps around the ‘field’ and do a corresponding exercise at the end of each lap.  The laps/exercises were:

Lap 1: 10yd to 10yd line with 10 Catalina wine mixers

Lap 2: 20 to 20 with 20 LBCs

Lap 3: 30 to 30 with 30 CDDs

Lap 4: 40 to 40 with 40 squats – cut this short due to time.

 

Headed back to COT.  Shared announcements and prayers/praises.

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Bday Q brought to you by 18 and 45

Warmup 18 rep each

SSH

Imperial walkers

Hillbilly walkers

Windmills

Cherry pickers

Morracan Nightclubs

Baby arm circles


Exercises 4 corners 15 10 10 10  at each corner respectively  Run between corners  

Squats

Hello dollies

Merkins

Supermans

Fwd Lunges

LBCs

Calf raises

Flutters

Side Lunges

BBS

Monkey Humpers

Rosalitas

Carolina Dry docks

Freddie Mercuries

Mountain climbers

Box cutters

Makhtar N’Diayes

Back lunges

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Slippery day at the Schoolhouse

Finally back to normal after the snow and ice storm this weekend.  The drive to The Colosseum was a little slick.  I arrived a little early to check out the track in the back lot.  Part of it was covered with ice so we would need to modify the running portion.

After the arrival of the Pax, we carefully moseyed to back of the school for the typical warm-ups.

SSHs x 20

Imperial Walkers x 16

Windmills x 10

Next, we walked over to the benches where I had stacked 15 cards with exercise written on each.   I explained the benefit of writing Backblast.  You have a library of past workouts to assist with your Q.  Today’s workout was similar to one I had Q’d five years ago.  Complete the exercise written on the card and run a lap.

Here are the exercises:

100 Merkins

80 Moroccan Nightclubs

100 LBCs

100 Carolina Dry Docks

100 Squats

80 Plank Jacks

100 Flutter Kicks

50 Lunges

20 Burpees

80 Side Straddle Hops

60 American Hammers

80 Plank Punches

100 Calf Raises

80 Freddie Mercury

80 Mountain Climbers

We got through all but the last three exercises (take home assignment).  We had a great time discussing marriage, 2.0s, Alabama, and work.

Thanks for the opportunity, Shower Curtain.

 

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QSOURCE 2022.03 – GROUP (F3)

QSource 2022.03 – Group (F3) 

**Note I realized I needed to add before posting… When I refer to “Dredd” in the following missive I am referring to one of F3’s founding members and prolific publishers, Dave Redding.  The many references contained herein are from his book Q Source.

When asked by Tesh to write an article for his QSource disruption I was quick to say yes, when he told me my topic was Group, I chuckled a bit.  The reason?  Will knows that I grew up in a special sort of Group and I have very strong opinions on the value of said groups…  Dredd tells us there are three types of groups in the world: the community, the organization and the team.  Well, I have a fourth group that jumps to mind, the cult… It often takes shape in all three of the other group distinctions and I worry that more of us than would like to admit are members of one.  SIDEBAR: if you are using Miriam Webster’s “Essential Meaning” of any words, you are a moron.  A definition is a definition.  I don’t need Webster to boil it down for me, but I digress…  

Webster eventually defines “Cult” as the following: 

1: a religion regarded as unorthodox or spurious

2: a: great devotion to a person, idea, object, movement, or work (such as a film or book) especially : such devotion regarded as a literary or intellectual fad

b: the object of such devotion

c: a usually small group of people characterized by such devotion

3: a system of religious beliefs and ritual

4: formal religious veneration 

5: a system for the cure of disease based on dogma set forth by its promulgator

Let’s skip #1 in that list, leaving that to the Branch Dravidian’s and focus on #2.  Great devotion to a person, idea, object, movement, or work.  Dredd tells us that Man is by nature a group forming being, so we are pre-wired for coming together with others.  Most of mankind is also pre-wired to desire a bunch of people around them to make them feel more comfortable delegating their decision making to someone else in said group.  Take a moment and reflect on the groups you are a member of today… the neighborhood you live in, your workplace, your church, your college, your vaxx status, your fraternity, military branch, F3, political party, Facebook group, Shield Lock, etc.  Some of those are standard groups we all notice, some others, not so much.  Seems that lately we are pretty good at creating new groups, sub groups, groups for others and on and on.  

Dredd defines group as a voluntary combination of two or more people, and clarifies that group membership is never coercive.  Well, we have certainly seen that change in the last couple years!  I have watched and listened to many people join groups they didn’t want to join out of obligation, out of fear, under duress and every degree in between.  My question is, why are we so dang desirous to be in a group, and more importantly, why are we so scared to be kicked out of a group?  

Now, to be fair, having grown up in a cult, I am allergic to groups.  I have spent most of my adult life like Groucho Marx, never wanting to join a group that would have me as a member.  I remember being surprised by the “correct answer” to Dredd’s first Socratic, “Is man’s natural desire solitude or combination?”  I was quick to say “solitude!”  Only to find out the correct answer was quite the opposite.  After years of reflections I am not sure why I tilt toward solitude.  Was it my family of origin?  Was it the cult?  Was it a toxic combination of both?  Whatever the answer, my family now is the only group I fight to stay a part of every day.  It has been a struggle over the years because when things got challenging my answer was usually, “we would both be better off on our own instead of forcing things here as a couple.”  

My allergy to group was not healthy, but I postulate our desire to be a part of groups is similarly  unhealthy.  Do we take the time to consider whether we are joining with another to the improvement of ourselves and those impacted by our group?  Are we surreptitiously  joining with others on social media and serving as a mob to attack the others?

Some of the groups we associate with will be necessary evils, like our HOA or employer, but most others we are absolutely free to choose.  When the group you hang out with on Sundays tells you who is and who isn’t worthy of or receiving Grace, maybe you question.  When you find yourself confident that the opposing group you are yelling at is definitely evil thus proving your righteousness, maybe you question.  When you find yourself blending into the group so someone else makes the decisions and you just go along, maybe you question.  When you cling tightly to your membership of the group you thought was right, but now realize it was wrong and you don’t want to admit it to yourself, maybe you question.  When you want to leave the group you promised to love and cherish till death, maybe you question.

Remember when your parents asked you whether you would jump off a bridge because your friends did?  Maybe they even quoted Proverbs 13 to you and you probably rolled your eyes.  We are older now, but often no smarter.  Be judicious about who you join with and who you are ready to cast out of the group.  Once you figure out which groups are healthy to join, figure out how you will lead because we all lead whether we want to or not.  Rarely is there no one behind us following us following the leader.  Cults are built on irrational devotion to fuel their power and impact on the world around them.  Regardless of what Creed told us in The Office, cults are destructive and more prevalent than we may want to admit as we certainly have no shortage of irrational devotion these days.

He who walks with wise men will be wise, but the companion of fools will be destroyed.

– Proverbs 13:20

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Footloose: Band Camp Edition

Leading moderate workouts create a lot of planning challenges for me. I try to be mindful of the PAX present and push without overdoing. After all, guys are posting to a “moderate” AO. When the Q-drenaline starts flowing it’s harder to hold back the speed/intensity. This issue is something I try to be mindful of every Q. DT felt we ran too much and Slash felt the yoga wasn’t moderate, but nevertheless: we persisted.

Among the activities today:
– bear crawling with called steps
– lunge walking with called steps
– snaking through the stairs at the Church of God
– knees over toes squats on the stairs
– 7s at the Baptist church steps with bomb jacks and burpees
– deconstructed burpee motivators (thanks Airwolf for the idea here….this will return)
– run around downtown with stops of (15 merkins, 15 squats, 15 flutters)
– lifting up the spent grain tubs at Amor
– a little yoga at almost every stop along the way

NMM

One thing I think about every time I Q or post at a moderate AO is: what am I moderating? If I’m moderating the intensity of a workout, am I moderating my alcohol intake? What about my eating habits? How about my media consumption? What about my word choices?

Thanks Small World for the opportunity to lead:

—
Band Camp dismissed

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The Swamp: reps, laps, and a forgotten message

7 PAX – 1 FNG
Full disclaimer was read (at least the high points)

Little Mosey
Some dynamic warmups
Some in-cadence warmups
-IW
-HW
Little Mosey
Some more dynamic warmups

Thang w/ Laps around Target
25 burpees – in cadence
lap
50 merkins – stopped at 25 to let the PAX gather their resolve
lap
75 lunges
lap
100 monkey humpers – in cadence
lap
75 lunges
“lap” – modified with a mosey back towards COT
50 merkins – no stopping
mosey back towards COT
– Airwolf wanted to sprint it back in. YHC obliged
25 burpees – 10 EMOM for 2.5 minutes
40 seconds of flutters in cadence to hit 0600

NMM:

Workout stolen from a Hello Kitty tweet. As the Russian master, Igor Stravinsky said: “good composers borrow, great composers steal.”

I blame Badlands and Tesla for pushing the pace. So much push that I forgot the message I’d planned on how Jesus called Peter to be a “fisher of men,” but told another follower to “go home.” (Luke 8) It’s alright we don’t all get the same callings.

Guess I’ll save it for another Q!

Welcome FNG: Spector

—
Band Camp dismissed

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Dog (Dawg) Years

A band of 7 met at  Runde for the second Alcatraz workout of 2022.  After a fine disclaimer from Copay,  and a late, ‘comin’ in hot’ arrival by Divac, the workout commenced.  Here is what we did:

The Thang:

Copay on Q:

Form a quick circle for COP:

Do a standing stretch starting from the toes and reaching up to the sky with a calf raise (18 reps in cadence – cool!)  From there we went to side straddle hops at various speeds in cadence up to 80 (160 total)- crowd pleaser.

Mosey to the back of the parking lot near the basketball hoops.  Split into pairs and do the following:

Round 1:

Parter 1 does 42 squats while partner  2 lunge walks the length of the lot.  When the count is reached, partner 1 runs to catch partner 2 and flapjack.   Return to the start with more squats and lunge walks.

Round 2 – same as round 1?

Round 3

Partner 1 does 42 jump squats while partner 2 broad jumps along the parking lot.  When the count is reached, partner 1 runs to catch partner 2 and flapjack.

Circle back up and do 33  Superman back exercises (lie flat on stomach, raise legs and arms)

To finish his half of the workout, Copay gathered us for a Switzer (or maybe a Smart).   He talked more about this season’s Bulldogs and how they improved their fitness through ‘gassing’.  See reference below.  The Pax let out a collective sigh of relief.

Handoff to Senator Tressel

Form a line for an extended indian run along Windward drive.  Run about  2 laps between Tega Cay Drive and the circle at the end of Windward,  and then head back to the baseball fields of Runde.

Circle up for Tabata.  5 rounds:  20 sec work, 10 sec rest, rinse and repeat for 4 minutes per exercise, 20 minutes total.   Do the following exercises:

  1.  Merkins
  2. Freddie Mercury
  3. Carolina dry dock
  4. V-ups
  5. Burpees

End with the body destroyer for 60 sec

COT

NMM:

What a pleasure to share a Q with Copay!  I don’t see him very often, but he’s a good guy to be around – always smiling and positive.  Copay is a HUGE Georgia Bulldogs fan and he was still riding the high from Monday night’s championship win.   His portion of today’s workout was centered around Bulldog stats – years since last championship (42), the score (33-18), others I can’t recall.  Toward the end of his portion, he talked about how the Bulldogs improved their fitness through ‘gassing’.  I could sense the tension mounting with the Pax (YHC included), about what was going to happen next.  He never did tell us exactly what it was, but it didn’t sound pleasant.  Thankfully (or mercifully), Copy said that we were not going to do any gassing today and he handed the lead over to me (whew!)

My half of the workout included one of my favorites – the Tabata.  I learned this from F3 brother Chicken Wing several years ago at a workout.  It’s simple and requires very little planning, but it’s intense and always a tough one – the soreness in my upper body and abs are reminding me of that as I write this.

I was very pleased to see Photobomb and Smuggler out yesterday.  I saw Smuggler at Golden Corral on Tuesday and hope he and Photobomb continue to come back regularly.  We miss you, brothers!  It was a privilege to Q with Copay and lead the group today as always.  Copay’s tribute to the GA Bulldogs provided the perfect opportunity for me to use another Rush song title in my backblast ( huge fan – RIP Neil Peart).

Announcements,/prayers/praises

  1.  Dam to Dam Bar on Jan 29, Yeti coming soon, check your newsletter as always.
  2. Prayers for the Duffy family, Divac friend Sharon recovering from cancer and brain surgery, ST friend Joe with Cancer and co-worker on a ventilator (Covid).

 

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