Last min Charge at Chupercabra

YHC was feeling saucy so I took up the challenge to Q the ruck workout only because it was going to be Lutefisks virgin ruck experience. I usually can’t post to Rivergate on Fridays because I have a journey meeting that starts at 6 bells over in Baxter. So to make sure the PAX get their money’s worth I showed up to preruck at 445 to make sure all of the cones were ready to go. MileHigh joined me around 500 for a quick lap around the parking lot to get introduced to the feats of strength written on each cone.
We got almost an entire full lap before swinging back by StartEx to grab the rest of the cronies for the official party.
Disclaimer was disclaimed as we were rucking to the first cone.
Idea is to keep everyone together while still pushing each man to his limit. A modified Paula Abdoole was described and the exercises were as follow:
Penguins,
Shoulder taps,
Hand release Merkins,
8 count body bag builders,
Ruck getups,
Ruck curls,
Scooby Doos-AKA ruck rows,
Squat thrusters,
Lunges,
Ruck swings,
Man makers,

The Guys did a really good job of performing the exercises and hustling to the next stop which is two cones up before coming back to the cone that was skipped. Keep pushing the pax and doing the work.
Great to see everyone’s smiling faces this morning. DaVinci thanks for the opportunity to lead. Hate I had to bounce before COT but I needed to be at The Journey before 6 more than I needed those last few reps.

Stay frosty my friends.
Olaf

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Pantheon Pain

38 Special asked for a substiq and YHC answered the call

After a proper disclaimer, went into immediate COP then ran a mile to TC Baptist parking lot for vacuum cleaners until fail (flapjack for partner to do the same). An old fashion Dora with the running partner doing bear crawls up and jog back. head back to COT area but do burpee broad jumps the length of the school and reverse was a squat accumulator. pillar 1 was one squat and duck walk to the second pillar. then 2 squats duck walk to the third, etc, all the way up to 11. knocked out some ab exercises to finish it up.

PAX were beat down and satisfied, to my pleasure.  Thanks 38 for the opportunity!

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Marriage – Love AND Respect

MARRIAGE

Built on love AND respect

“Love is patient and kind; love does not envy or boast; it is not arrogant or rude. It does not insist on its own way; it is not irritable or resentful; it does not rejoice at wrongdoing, but rejoices with the truth. Love bears all things, believes all things, hopes all things, endures all things.

1 Corinthians 13:4-7 (ESV)

 

As you read this, there is a good chance you had memories from your wedding ceremony going through your head. You might have even cracked a smile. Or, if you’re like me, you also had visions of Vince Vaughn and Owen Wilson sitting in a church pew. Whatever your thoughts, you’re familiar with the numerous references to the word, “love.” Of course, love is at the root of why you ever said, “I Do.” But I believe that just below the surface of true and honest love is the concept of ‘respect.’ What if the Apostle Paul wrote these verses with the word “respect” as well? Imagine your wedding Officiant saying, “Love AND respect are patient and kind; love AND respect do not envy or boast; love AND respect are not arrogant or rude.”

The three words we humans perhaps desire to hear the most are, “I love you.” As I’ve aged, I’ve desired to feel an additional three words, “I respect you.” Is it because I’m searching for human validation or because I doubt my own ability? It’s probably a little of both…or more than likely, a lot of both. This is assuredly a me issue as my validation should only come from my Creator rather than His creation. You’re likely familiar with the book, The 5 Love Languages by Gary Chapman (https://www.5lovelanguages.com/) and have an understanding of your language for giving and receiving love. If you’re not familiar, I implore you to read this book with your spouse. The concept of identifying my own love language and that of my spouse opened the eyes of my own marriage many years ago. However, as I referenced in my previous writing, it has taken me some time to learn to communicate effectively with the knowledge of my wife’s primary love language.

Her primary language is Words of Affirmation; she feels loved and appreciated by receiving affirming words. And not just from anyone, she desires those affirming words to come from me, her husband. She wants to know that as life gets crazy, she is still crushing life me, for us. I am sure for many, this seems easy, but for me, it has been the hardest of the languages to speak. Understand, my primary language is Acts of Service, with Words of Affirmation scoring my lowest. I feel loved when she helps accomplish the to-do list, and I love, by taking things off her to-do list. In my mind, I can feel dialed in when “doing” all these things, performing all these services. While in her mind, I am dropping the ball like a failed circus act. Uh oh Houston, you see the problem?

She knows I love her, and I know she loves me. But sometimes we don’t speak the language that we each hear the best. This can lead to a respect issue. It can lead to tension and miscommunication. If we are not careful, it could lead to me being with my friends talking about how my wife doesn’t appreciate what I do or that she is always waiting on me to take care of “things.” For her, it could mean conversations with girlfriends about why I just don’t tell her she is doing a good job holding her world together. Our plates of responsibility are full, but our emotional cups can sometimes run empty. I’m not sure if Paul could’ve helped our situation if he included respect in those verses from 1 Corinthians but it certainly wouldn’t have hurt.

This past year I witnessed a conversation that ultimately led me to this writing. I was part of a golf threesome and we had a solo golfer playing behind us. He eventually caught us and we offered for him to play through by himself, or he could join our group and have a little fellowship with guys for the final 6 holes. When faced with this decision, he chose to join us and his stated reason for this was, “I don’t mind playing slower because it means less time at home to hear THE WIFE complaining.” He went on to say a few other things that emphasized his point. WOW…really? We haven’t even introduced ourselves and this was his ice breaker. Where does a comment like that come from? Is it from a place of hurt, miscommunication, frustration, lack of love or perhaps, is it coming from a place of disrespect?

If he were a close friend, perhaps I’d have more context to know of a marital challenge or offer a follow up comment that would open the door to engage. However, I had just crossed paths with this guy and he didn’t even know my name. What would he say if he were more comfortable with the three of us? What then?

Marriage is a covenant. It’s a commitment. It is a statement that no matter what, we are not going to quit on each other. This is especially true when we don’t see eye to eye and have to work through a problem. When love AND respect are present, I know that on the other side of a rough patch, we will be able to look back and appreciate each other more because we respected each other enough to fight for our union. How much more would you respect someone if you felt confident in their determination to fight for you and stand up to protect you. Imagine my golfing acquaintance saying, “I’d love to join you three. My wife knows I love being on the course and said to take as much time as I’d like?”

I can’t say the 21 years Kim and I have been together have been the model of perfection. In fact, it’s really only been the last 2 years where we’ve hit our stride. But I will say this. I love AND respect my wife more than ever and I am confident in her love AND respect for me. I can still revert back to my language of service and fall short of speaking her language of affirmation, but neither of us doubt the other’s desire to improve. We make every effort to work through the rough patches and show our respect for each other by speaking the other’s language. Not only is love patient and kind, respect too, is patient and kind. Respect does not insist on its own way.

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Ring of Fire honors fallen heros

YHC got the call to Q the newly renamed AO Ring of Fire in honor of our fallen F3 brother Cash. NAFO has become the home where we honor a lot of our hero’s who have fallen to protect our families and nation. It is also where we host the annual MURPH WO to honor LT. Michael Murphy who was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, as well as a graduate of The Penn State University (We Are…Penn State). Ironically there is a MAFO parking stall with the PSU logo near our normal COT spot, which was highlighted as we mossy over the field. This year and last has been crazy with loss of life; from COVID, to cancer, to military operations. It also has been a troubling time for our country and not to get political (which I don’t like to do) but we are all sons of HIM, it shouldn’t matter what side we are on politically, we are a country that was founded on men being created equal – ALL people should be and have to be treated the same way. Right now, this has been lost.

So YHC thought it would be good to honor our fallen brothers to show unity and the power in brotherhood.

We bolted over to the field, YHC gave a quick disclaimer and then explained the WO. There was no COP because we would not have enough time to complete the “modified MURPH”.  If you have never done the real MURPH, come out Memorial Day weekend and experience it. It is THE best WO and personal accomplishment you will ever do. What is it you ask rookies? 1 mile run followed with 100 pull-ups, 200 merkins, 300 squats, run a mile. Officially with a 20lb body armor (ruck or weight vest).

The thang:

Run a lap – 10 Pull-ups, 20 Merkins, 30 Squats

Run 2 laps – 20 Pull-ups, 40 Merkins, 60 Squats

Run 3 laps – 30 Pull-ups, 60 Merkins, 90 Squats

Run 4 laps – 40 Pull-ups, 60 Merkins, 120 Squats (only a few completed 4 laps and started on the reps)

For those PAX who posted, great accomplishment to the MURPH twist.

Don’t forget about our brothers who have fallen!!

Peace Out

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“Just the Facts, Ma’am.”

YHC picked up the Q yesterday from 3D after a message was shot across Slack. With little prep time I went into the annals of prior weinkes and pulled out a subtle burner. Four showed up with their bells and we headed to our section of CRHS for the morning.

 

Mosey out to far lot, drop bells

COP

5 Burpees OYO

Bear crawl to next row

10 Goofballs (in honor of Geronimo)

5 burpees

Bear crawl to next row

10 Tappy Taps

Bear crawl to next row

10 Imperial Walkers

Crawl Bear back to KB

 

WEINKE

Five Stations 

15 Reps Each Stop

Method of Travel 

Round 1: Lunge walk

Round 2: Bear Crawl w/KB drag

Round 3: Lunge Walk

Row 1

Halos

Kid Launch

Row 2

One Legged RDL both sides

Row 3 

Tricep Extensions

Curls

Row 4

Goblet Squats

KB Swings 

Row 5 

Burpee Snatch

Run to end of lot and back

First round took about 13 minutes, so we kept pressing and were able to finish three rounds – that’s 405 reps in total not including the warm up. Nice job.

 

OH carry KB back to COT

 

Last Minute Mary (#LMM)

Z Press x 10

Flutter w/Press x 10

 

#NMM

The group was small but close today. Good talk about sons and wrestling and career changes. No matter what stage of life you’re in, there is impact to be made on your family and community. Let that not be forgotten in the midst of our day to day.

 

Punch List out.

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Hilltopia

Eight men posted for Sweep the Leg on a cool, but dry, first day of February.

Disclaimer given
Short mosey run to launch point and lay out the plan:
Start at the bank and do 12 Bobby Hurleys
Run out to and down to Patricia lane where a lighted cone sits.
At the cone do 12 merkins.
Resume running to front of GHES and at the flag pole do 12 gas pumpers.
Return towards the bank, stopping to do the merkins and doing the bobby hurleys at the bank.
Rinse repeat
Got just over four miles in.

Your leading pax were: Fishsticks, Straight Up, Longshanks

Prayers for the country and schools/school kids.

Route for STL 2-1-21

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50th Birthday Beatdown Repeat

We started the chilly morning with a warm up that consisted of  windmills, cherry pickers , imperial walkers and Hillbilly walkers…we jogged up to the benches at NaFo.

The WOD was a repeat of my 50th Birthday beatdown

50 of each exercise:

Merkins.      Squats.    BIG boys.    Dips.   Shoulder taps.   Mt climbers.      Plank Jacks.   Lunges.    Flutters.    SSH.     LBC’s.  AM hammers.   Bomb jacks.  Donkey kicks.  And.  Derkins….when we were done with some time left they were able to pick what they wanted to do again….2 PAXs decided they had enough and did pull ups at the bars

Fun was had by all and we ended with COT

 

 

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Doracide at the Abyss

Gave the disclaimer then started with a much needed warm up.

3 sets of Downward dog and honey mooner

10 SSH

10 Moroccan night clubs

10 Low slow squats

After the warm up, led the group in a partial mosey around school 

For the main event I let the Pax know my MO for Qs is Dora.  To mix things up I planned a nice long Doracide for this beautiful morning.  It consisted of:

Partnering up (group of 2 and 3) and while the first partner ran suicides of 250’ with 1 burpe, 500’ with 2 burpees and 750’ with 3 burpees; the other partner worked to knock out the :

100 lunges (each leg)

200 Carolina dry docks

300 Bobby Hurlys

400 hello dollies

After we finished this terribleness we didn’t have much time left so I had the pax get in a line in plank position. 1 by 1 we crab walked about 100’, then the next pax went and stayed in plank until the 6 was in.  Finally we moseyed back to COT.

Announcements: reminder of upcoming events (dam to damn bar, Lake Wylie convergence)

Closed with a prayer and we were out!

Thanks for the opportunity to lead!

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Running in Circles

8 HIMs gathered at Ring of Fire today with many thoughts on their mind. Would Pusher bring it? Would it rain? Would we do pull ups? These questions among others brought the Pax into the gloom seeking all 3 F3s and YHC was happy to oblige.

After creating the Weinke, Kaiser reached out to ask that I bring a Bible verse with me the next day. This request led to some soul searching. YHC first thought was to go with Galatians 5:13 which describes our need to serve others in love. Around 4 AM, I woke to the idea of Ephesians 5:8 which calls us to live as the light in this world. Both of which aligned with being examples in every relationship.

The idea behind the Weinke was circles. In 2020, it felt like I was running in circles, each time having to overcome hurdles, only to have those same hurdles pop back up again the next time around. 3 circles were chosen and away we went.

Weather

49 degrees with a threat of rain; Rain started at 6:08 AM

The Thang

Proper Disclaimer was uttered

Mosey to Elementary School lot

  • Toy solders/High Knees
  • Karaoke left
  • Lunge walk/Mosey
  • Karaoke Right

COP

  • SSH x 30
  • IW x 15
  • Merkins x 15
  • MNC x 20

Lets get it!

Circle #1 – stop at each 1/4 of the circle

  • 1st stop – 10 Burpees
  • 2nd stop – 20 Squats
  • 3rd Stop – 30 Mountain Climbers
  • 4th Stop – 40 Flutters
  • Rinse and repeat 3 times

Circle #2 – included the hill

  • 1st Stop – 10 Irkins
  • 2nd Stop – 10 Bombjacks
  • 3rd Stop – 10 Monkey Humpers
  • 4th Stop – 10 Big Boys
  • Rinse and repeat 3 times

Circle #3 – School driveway

  • Partner up due to time
  • Partner 1 runs circle
  • Partner 2 does exercises
  • Rinse and repeat
  • 20 Step Ups
  • 10 Dips
  • 30 Merkins
  • 40 Freddy Mercuries

 

Moleskin

  • Thanks to Kaiser for his leadership and the request for the Bible verse
  • Prayers for Splinter and quick recovery
  • Prayers for continued growth as spouses
  • Accountability to be a “light” in this dark world
  • T-claps to Harry Caray and team for putting together the Dam to Dam Bar 10k

The gloom is always the best way to start your day!

Pusher

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Consider my leg swept

We ran fast and stopped when I needed for merkins. (did forget to hit pause on the mileage calculator once so the numbers are a tad off) Actually the first two miles were upper body, mile 3 was lower body, there was a little yoga thrown in cause we had time and needed it.

I think we hit 100 merkins, 50 dips, lots squats, and then finished with 10 burpees EMOM until 0600. Also 3.3 miles  

https://www.strava.com/activities/4678144477

NMM:

No vocal message today. I’m actually trying to be still and listen a bit more. It’s against my natural instincts, but so is waking up for a workout at 0515….so there’s that.

Thanks to VuVu for the call. Really grateful for the opportunity to lead at this AO. The amount of super fast PAX pushes me to MOVE. When I Q at STL, I know I can’t (shouldn’t) fall back to the 3 or the 6. It makes me give more effort than I might otherwise. Oh that we all could be leaders in groups that push us to be better.


Band Camp dismissed

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