No SSH at GC

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Twelve at Golden Corral for a substi-Q on the hottest morning of the young spring!  74 degrees at post time but when Corn Hole ran in from his home dripping wet, all the sudden I felt a lot cooler.

This morning we focused on the theme of Accountability as it relates to our word of the year.  The question is do you have a word? How are you engaging with that word? How are you holding yourself accountable?  By this time of the year you should have your word engrained were you are thinking about it constantly and understanding how it intersects with your life.  You own it.  Tell someone what you want to change and ask them to ask you about it when they see you.

The Thang:

Start with a bit of stretching to loosen up a bit… it was no Broga but Senator appreciated it and I think others by the end of the post were hoping we would have spent more time there.

Mosey to the field at the church with some curb hops and such along the way.

Circle up with a COP (sort of) which included 20 Maq-tar-jai, 10 Knee-tar-jai and some 4 (1×4)Jack Webbs.

Mosey to parking lot for a partner exercise of 2 rounds each of merkins while the partner runs then squats while the partner runs.

Mosey to parking lot behind HT for some plate pushes with partner while pax goes through a series of exercises until we push through the full rotation.   Including dips, CCDs, lunges, and a bunch of other fun.

Another round of overhead plate carries with another series of exercises

Headed to the wall for some fun with passing the plates and pushing it back down to the other end. Then some wall stand walks and Australian wall walks… fun, fun and more fun!  Just ask Corn Hole

Headed back to COT with a bit of Mary before counting off!

It was an honor to lead the Pax through the morning and I’m better because of it.   Aye!

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Sea Legs

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We ran…we ran fast and farther than any other Sea Legs!  5.4 miles in 47 minutes.  Great conversation with 4 of the 6 just completing the RuckOver event with Cadre Rad the Friday previous.  My legs really started to tighten up at the end of this run.  Good to have Bono out, but he still hasn’t posted to a bootcamp?  How does that happen?

-Fin Royale

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Broga, Tater Special, and Quagmire Handoff

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The plan for several months has been for YHC to receive the shovel flag for Quagmire sometime in May. Eventually, the 14th came out as the best option, so it only made sense when the call for a substi-Q went out on Friday that I should rise up to the occasion. Given the recent arrival of two new Monday bootcamps in the region, you never really know how many to expect come 0515. We had a respectable size (with 4 respectable PAX), with 11 posting to what turned out to be a beast of a workout.

(Mostly) full disclaimer given, with promise of no crawling (especially low crawls) and no balls-to-the-walls. Promise was given to start slow, but no promises for the time after the warmup.

Warm-o-rama

Long-ish mosey around Home Depot, behind Target, and out to Books-a-Million.

Rather than the standard exercises, today’s warmup was a couple sun salutations, replacing with the manly F3 names for poses because, well, Broga.

Once warm and limber-ish, we did a short mosey to the fountain for

The Thang

Twelve cones were spaced somewhat evenly around the fountain parking lot, including one cone on each traffic circle. On each cone was an exercise with a rep count. I referred to the workout as the “Tater Special,” as I got the idea from one of Tater’s Qs several months back. Basically, PAX run to the first cone, do the exercise, and return to the start. They then run to the second cone, do the exercise, then the first cone, do the exercise, then back to the start. And so on. Pretty simple. Not super original. But it’s great for PAX who want to push themselves, those who are recovering, and those who are new. Everything was modifiable, and everybody got a good workout. The exercises that were reached (I’m leaving out the ones that weren’t in case I bring this back…):

  • Burpees x 5
  • Jump Squats x 10
  • Merkins x 20
  • Freddie Mercuries x 30 double count
  • Prison Cell Burpees x 5
  • Jumping lunges x 10 double count
  • Diamond Merkins x 20
  • Flutters x 20 double count
  • Breakdancer Burpees x 5

That’s as far as the fastest men got. For those doing the math, that works out to 45 burpees, 80 jump squats, 140 merkins, 180 Freddies, 25 PCBs, 40 jumping lunges, 60 diamond merkins, 40 flutters, and 5 breakdancer merkins, plus over 2.5 miles of running. It doesn’t actually look like that much, but we felt every rep.

Grab the cones and quick, er, modified quick mosey back to COT.

Announcements, etc.

  • Cannoli Run on Saturday, Patriot Run on Memorial Day, if not doing Patriot Run, do the Murph pseudo-convergence.
  • Prayers for MOAB and ChaChing’s Ms, both of whom are fast approaching due dates for baby #3.
  • Prayers for wisdom and discernment, as well as trust and confidence, for, well, all of us.

We handed off the shovel flag after that. DaVinci had some great words; YHC didn’t. No surprises there.

Honestly, though I’m excited to take over as site Q, DaVinci’s are some big shoes to fill. Great leader, quiet and would prefer to sneak by under the radar, he is not one to be underestimated. Loyal, reliable, and solid, all would do well to learn from this HIM. It is an honor to get to follow after him.

 

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The Tomahawk – Limited Mumble Chatter

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I hold myself accountable for the limited mumble chatter this morning!   As the leader of the workout I set the tone of getting straight to work and holding ourselves accountable to whatever reason we have for being at the first F of F3.  Let’s make the best of it!  Thank you all who came out!

The Tomahawk – Accountability (OYO)

Mosey around parking lot, 20 SSHs, 10 Windmills,  20 MNCs, 10 Merkins, Downward Dog, Honeymooner

Mosey to KBs

The Thang

20 KB Around the World

20 KB Figure 8s

20 KB Swings

KB Dora I

100 KB Lawn Mowers

100 KB Big Boy Sits ups

100 KB Squats

Partner runs to end of parking lot and back w/KB

20 KB ATW

20 KB Figure 8s

20 Swings

Mosey to fountain – 50 dips OYO, 20 Derkins OYO

Mosey bask to KBs

KB Dora II

100 KB Shoulder Press

100 KB America Hammers

100 KB Lunges

Partner runs to end of parking lot and back w/KB

20 KB ATW

20 KB Figure 8s

20 Swings

KB Dora III

50 KB Upright Rows

50 KB Flutters

50 KB Calf Raises

Partner runs to end of parking lot and back w/KB

COT

Prayers for Uncle Sam as he travels back to Columbia – prayers for all 2.0s as they transition through different phases of school and life.  Praises for healthy recoveries and employment.

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Full body pain dished out at Alcatraz

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Begin with disclaimer and went around the roadway circle for a “quick slow” mosey.

Circle up for warmup
-10x windmills
-10x low slow squats
– 15x peter parker
-15x parker peter
-downward dog / honeymooner
-10x plank jacks, recover
-10x cherry pickers

Mosey to other side of parking lot where the real pain began early:
-Merkin ladder: drop for 20 merkins, run 10 yards and drop for 19 merkins, run back 18 merkins, run back 17 merkins…. rinse and repeat until 10 merkins for a quick 165 merkin beatdown.  WOW

Mosey to baseball field where we completed the field of dreams: count off by 4’s, each base had 3 PAX. The 4’s started at home plate for 15 burpees – they are the timekeepers. When done, each base moved onto the next base until the cycle was completed by all.  1st base was AMRAP squats, 2nd base was SSH’s, and 3rd base was LBC’s.

Circle up around the pitcher’s mound so we can finish off our arms with Jack Webb’s.

It is now 0700 and time for Senator Tressel to take over with:

Mosey from the ball  field and head down to Tara Tea Dr (steep hill).  Form two groups and face the hill:
1.  Round 1:  run to the top off the hill and back, plank at the bottom until everyone is back, recover.   Slow squats on Q’s count with a few holds mixed in.
2.  Round 2:  run backwards to the  top and back, plank at the bottom, recover..  Slow, alternating  lunges on the Q’s count with a few holds mixed in.
3.  Round 3:  run to the top and back, plank at the bottom, recover.  Slow monkey humpers on the Q’s count with a few holds mixed in.
4.  Round 4:  run backwards to the top and back, plank at the bottom, recover.   Calf raises for an unspecified time while the Pax cacthes their breath.
5.  Round 5:  run to the top, run back down, then run back to the top, do 5 burpees at the top, plank until the 6 is finished.
Mosey back to the baseball field for tunnel of love.  The Pax attempted 2 rounds, but it was a bit of a cluster.    Lutefisk’s merkin fest was too taxing on the upper body, and sustaining a tunnel for 16 to pass through was ill advised at that point.
Circle up for 6 MOM (all in cadence)
Freddie Merc x 20, Hello Dolly x 15, American Hammer x 20.  Superman hold x 2.  End with the Body Destroyer (one of YHC’s personal favorites).
COT – prayers for sicknesses to be healed among PAX and their families and mother’s day with special shoutout to Mr Clean’s children and all children who have lost their mothers.
It is now 38 hours since the completion of this, and I still hurt. Everywhere.  Which is awesome. Thanks for the opportunity to lead!  -Lutefisk
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Footloose with Cake in the Cockpit

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20 PAX including YHC hit the dance floor at Footloose. The idea is to workout so as Q I tried to be sure we got a good one in that the PAX could feel but also modify as needed

Flying is the safest form of travel and it may have to do with pilots that are accountable for the many lives on board their planes and so they take it  serious. The do pre flight safety-checks before every flight and if they skip it or get lazy, it could be the difference between arriving or crashing.

So man marriages in rough places and they don’t get there overnight….it takes time and it can be a long flight. I challenged the PAX on their “safety-checks and if they are performing them. 1 mile run with 6 Pain Stations in play with each representing a safety-checks, Away we went!

We did a mini dynamic warm up on our way to first pain station. Here is the wienke. Below is the moleskin.

NMS:

If we perform safety-checks with our M we will have better odds of landing the plane safely and at your scheduled destination.

  • Family – not logistics but emotional well being, likes, dislikes and direction of family members
  • Finances – top reason for divorce and can be solved with communcation and plan
  • Friends – Take interest in each others friends as its part of who they are
  • Fun – Be intentional with fun adventures like when you were “courting” each other…..lol
  • Fears – These guide decisions and if we don’t discuss them with M, we are makeing bad choices
  • Feelings – If you or the M is not feeling happy or feeling discontent, this does not just go away….need to discuss it and resolve it

Discuss these topics and do it often and your marriage will be safe!!

Thanks for Q Beacon

Peace!

Cake Boss

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Russian Roulette

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To start:

Simple stretching while I explained the idea of what I call Russian Roulette.  During the workout, rock songs from a 90s and 00s playlist were blasted on shuffle.  One song on the playlist would function as a punishment song and, if played, the entire group would have a punishment to complete during the length of the song.  Naturally, that song was by Nickelback because they might be the worst band of all time (as if having to listen to Nickelback wasn’t bad enough, the group would have something terrible to do during that time as well).

 

The Thang:

PAX split into pairs to work through 6 different stations of various exercises.  Each set of exercises were completed twice before moving on to another station.  Each station were as followed:

  1. 2x40lb Sandbag Farmers Carry, Medicine Ball Balance Merkin, LBC’s w/ 10lb weight
  2. Agility Ladder SSH’s, Dumbbell Tricep Extensions, Flutter Kicks
  3. Burpee Medicine Ball Slam, 40lb Sandbag Bicep Curl, Big Boy Situp w/ 10lb weight
  4. Jump Rope, 40lb Sandbag Squat w/ Overhead Press at the top, and Freddie Mercury’s
  5. Ski Jump Over Jump Rope, Carolina Dry Docks, Medicine Ball American Hammers
  6. Plyo Box Jumps or Step Ups, Band Chest Press, Dying Cockroach

Based on my observation, most PAX completed one full round plus a few extra stations in the time that we had.  Luckily for us, Nickelback never played.  Next time, when I shorten the playlist, we may not be so lucky.

 

P.S. – Just in case you weren’t aware… Nickelback sucks.

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Slow and Intensional Dirty McDeuce

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8 fine pax arrived at Pantheon ready for a beating.  As tempting at it was to pull out the bucket-o-pain for the second day in a row, YHC decided to reach way back in weinke history for a workout that was a favorite (perhaps?).  At any rate, near perfect workout weather, with the exception of it being just humid enough for there to be dew on the field.  No matter, plenty of options otherwise.

No new guys, but new faces to YHC (first time meeting BMT and Mousetrap – AYE!).  All were disclaimered and we set out for a mosey around the side of the school.

Warm up

  • SSH x40
  • Imperial Squat Walkers x20
  • Windmills x10
  • Peter Parkers x20
  • Flip over for dips x20
  • Mountain Climbers x20
  • Toy soldiers across parking lot
  • Lunges back
  • Shuffle left/right
  • Karaoke left/right

Run back to front of school

The Thang

We talked briefly (and throughout the workout) about the importance of being “attentional”; taking time to throughout the day to create some “white space”.  That’s where it’s often easiest to hear God’s voice.  To help appreciate how to slow down, the main exercises of this workout was a Slow Dirty McDeuce: 12 exercises, 12 slow reps each, taking a lap after every 3 exercises.

Round 1:

  • Wide-arm Merkins (3 count down, 1 count up)
  • Squats (3 count- down, 1 count up)
  • LBCs (3 count-up, 1 count down)

run lap
Round 2:

  • Dry Docks (3 count down, 1 count up)
  • Flutter Kicks (slow 4 count)
  • Calf Raises (3 count down, 1 count up)

run lap
Round 3:

  • Dips (3 count down, 1 count up)
  • Step Lunges – 12 each leg (3 count down, 1 count up)
  • Weezy Jeffersons  (3 count up, 1 count down)

run lap
Round 4 – this was done in Jack Webb style of 1 merkin, then 4 slow moroccan night clubs, then 4 squats then  2 merkins (then 8 and 8), etc.  We did this through 4 rounds

run lap and a half, and land back at COT.  I was sad we didn’t have time for the slow ladder in the field (everything in cadence, including slow bombjacks and 6-count burpees – next time!).

3 minutes left for a little Mary:

  • American Hammers
  • Skydiver
  • Pull the cord, then do moroccan night clubs, while on our bellies (stole that from CSPAN about 3 years ago).

Great job done by all!  Thanks FishSticks for the opportunity to lead!

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Choosing Not to Cheat – Ballroom Style

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Honestly, YHC was stoked to Q the Ballroom this week. First, I had not visited the new site since moving from PKES. Second, I had not seen a lot of the Pax at this site and third the weather was perfect with a mild 60 degrees at launch.

I have struggled with moderate workouts for many years because I don’t view these men as “moderate”. If you define men who get up around 4:45 to post in any weather conditions and workout for 45 minutes while sharing fellowship and faith throughout as moderate, then so be it.

I recently spent some time in fellowship with other Pax and was reminded of the book by Andy Stanley, Choosing to Cheat. The gist of the book is that we are all cheaters. We cheat on our work by spending time with our wife. We cheat on our wife by spending time with our kids and so on. This book hits home for me. While work/life balance is unattainable and a #Oprahbomb, I find that I get the validation that I so desire from work and gravitate to working harder for more validation. I asked the Pax who posted to choose not to cheat for the next 45 minutes on their workout and to hold each other accountable in doing so.

The Thang

Mosey to football field

COP

SSH x 30

Windmills x 15

IW x 15

CDD x 20

Plank Jacks x 20

Night Clubs x 25

Mosey to 50 yard line

Burpee Ladder Starfish

2 Burpees in middle

Sprint to corner

20 Mtn Climbers

4 Burpees in middle

Sprint to corner

10 merkins in cadence

6 Burpees in middle

Sprint to corner

20 Squats in cadence

8 Burpees

Sprint to corner

20 Bomb jacks

10 Burpees

Ladder back down

Partner up for Ab Ladder

5 Situps

Sprint

5 Situps plus 10 flutters

Sprint…you get the idea

Finished with 5 sit-ups, 10 flutters, 15 Freddy, 20 LBC, 25 American Hammer

Random ladder of burpees and abs to finish…lots of complaining here

 

Moleskin

  • Prayers for Badger and Bullwinkles Dad
  • Lots of upcoming events…read your newsletter
  • Praise for Barney Fife and Boogie Down

Thanks to Short Sale for the opportunity. Love what you have done at the Ballroom!

Pusher out!

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