We came, we did, we went. Here is what we did, well most of it.
It was a special morning the Coop this morning because the rain moved out and left a nice humid sometimes breezy morning in the gloom. 15 men joined us this morning and Shinguard started out with the mosey, warm up and Jacobs Ladder
The Message:
Moving from Impact to Presence really isn’t that different because the two ideas are only a couple degrees of separation from one another. This morning we talked about being present with God, with yourself and with your family. Understanding that we can only experience God in the present, we have to be aware of where our mind is and be present with ourselves and finally be present with our families and understand their needs and serve them where they are not where we want them to be.
The THANG!
Shinguard moseyed us out of the disclaimer toward the band parking lot with some butt kickers, high knees and karaoke along the way.
Circle up in the parking lot for some COP with the following:
Mosey to the lower parking lot for Jacobs Ladder between the two light posts.
Then Chicken Hawk took the reins and took us back to the band parking lot for some sprints.
Mosey to Bermuda Triangle in front of the school
Short Mosey to the wall
It was a special morning and I can’t express enough gratitude with being able to post with by 2.0 and lead side by side with him. Thank you of the Pax that are accepting and encouraging to Shinguard. This summer is having an impact in my and his life. Aye!
CH
There was a 2 year celebration going on at one of the AO’s so when a bus pulled up next to our COP, I jokingly told the guys we’d be bussing over to that AO to workout with them. We really had no clue why there was a District 4 bus there, though.
0515 hit and we jumped into The Warmup:
25 SSH IC
Mosey to another area of the lot
25 SSH IC
Mosey to another area of the lot
25 SSH IC
Mosey back to where we started
10 Weed Pullers
10 Tempo Squats
10 Tempo Merkins
Mosey down the hill towards SCES and back up the hill to the Pullup Bars
Partner Up
Partner 1 planks while Partner 2 Dead Hangs for 1 minute.
Swap positions and repeat.
Partner 1 does Wheezy Jeffersons while Partner 2 does Hanging Leg Raises for 1 minute.
Swap positions and repeat.
Mosey down to Sugar Creek’s Basketball Court
Bear Crawl to other side of court, plank for the 6
Reverse Bear Crawl to other side of court, plank for the 6
Impact Talk – Sugar Creek Elementary is where I feel I make the most impact. I’m on the PTO and serve at the school enough that a lot of parents think I actually work there. Connecting with the kids, giving fist bumps, making them feel like they are where they belong. The smiles, bumps, and hugs I get in return make me know I’m making an impact at the school.
Mosey to Bus Loop Overhang for a few rounds of core work:
1. 25 Dying Cockroaches
Run a lap
2. 30 Rosalita’s
Run a lap
3. 35 Flutters
Run a lap
4. 25 Makhtar N’Diayes
Walk a Victory lap and we got to hear CSPAN’s story on Impact. It was great!
We had 5 minutes left before needing to head back to COT so I broke out my go-to 5 minute beatdown: Chumbawumba’s Tubthumping
Burpee on “I get knocked down but I get up again”
Moroccan Nightclub’s when the chick sings
SSH when the dude sings/talks
It’s fun.
A slower mosey back up to COT to close us out. The bus driver was still there waiting on students. He arrived right before we started at 0515 and was patiently waiting to begin his job. Wowzers. He wouldn’t join us.
Prayers for Pinup, Foley, BTB, and all those Pax hurting and tired.
Thank you, Wegmans. I love any opportunity I get to Q.
Thank you for the 24 guys that came out to The Coop this morning for the shovel flag handoff to YHC from Sugarbug. I decided to give the FBI PFT test as the workout.
We moseyed to the field and did a chicken wing approved warmup. We warmed up until he gave the clearance to proceed.
FBI PFT is as follows:
Max situps in 1 minute
300m sprint
Max pushups
1.5 mile run
Pull-ups (optional) we didn’t have enough time for these.
Out of the 25 PAX that posted only 7 passed unofficially.
Dark Helmet
Subprime
Sasquatch
Skate or Die
Harry Carry
Caddy Shack
Bonsai
Some guys were close, but the sprint and run is where most guys got caught . Welcome FNG Easy Button!
My first order of business as new Site Q is to move the congregation point to the good asphalt so when we do Mary, we don’t feel like we are laying on broken glass.
Thanks to sugarbug for the peaceful transition and thank you for all your leadership!
24 PAX gathered in the gloom. The summer numbers bump is upon us. Can we stick with it when it is 10° again??
The Thang: Lots of mixed (non-4) counts
Mosey around the main parking lot covering as much ground there as possible in a zigzag pattern. Alternating High Knees, Butt Kickers, and Karaoke.
Mosey to the band practice lot
SSH x30
1 Burpee
Windmill x10
2 Burpees
Imperial Walker x15
3 Burpees
Hillbilly Walker x15
4 Burpees
LSS x15
5 Burpees
(It took until the Hillbilly Walkers for Longshanks to realize I was copying one of his warmups. Imitation is the highest form of flattery…..why fix it if it ain’t broken?)
Mosey to traffic circle COP
Alternating:
Down Dog and Honeymooner
Plank
Shoulder Taps x10
Yogi Squats
Mosey to Pull Up Bars at ROTC Building
Split into groups of 3s (CSPAN made a French joke and the PAX did 9 Burpees in cadence)
Rotate partners through Derkins, Pull ups, and Wall Sits. Called up and down for each exercises. Did about 6 slow pull ups per PAC.
Mosey to Elementary School parking lot
Partner up for alternating Mike Tysons and Bear Crawls from island to island through the parking lot.
Mosey back towards COT with a lap around the basketball court.
At COT:
Around the Worlds (12 count lunges) x6
Flutters x15
LBC x15
Catalina Wine Mixer x2 (hit 6 o’clock)
NMM:
As PAX, we regularly challenge ourselves physically in the gloom. Leaving the comfort of the fart sack to push ourselves and get better. But how often do we challenge ourselves mentally, emotionally, or spiritually. Often with these challenges we don’t have to wake up and head to the gloom; they come our way without us seeking.
How do we respond to emotional challenges presented in the form of a four-year-old trying to situate their sock perfectly when it is time to go? Or mentally when there’s a civic challenge that needs to be addressed? Or spiritually when were faced with our own demons?
Addressing and improving physically is a wonderful thing, but we as PAX must strive to better ourselves emotionally, mentally, and spiritually as well. Otherwise we are always out of balance.
Perfect weather and 52 degrees
disclaimer in detail because we had 2 FNGs (T-claps Paul Bunyon and Sasquatch)
and we were off
mosey around until I got tired…
Warmup-O-Rama
Mosey around until I got tired…
Some abs and some core
Mosey around until I got tired…
partner up – 3 rounds of flutter, squats, and LBC while your partner ran the parking loop
Mosey until I got tired…
Same partner 4 rounds flutter kicks and pull-ups
Mosey until I got tired…
10 flying squirrel countdown with sets of 10 flutter kicks…
and I ran out of time…
COT/prayer or praise/BOM
welcome Llama and Puppy…weird that they were both animal names today…?
read your newsletter, and make a difference today, and my abs still don’t look Tesh…
AYE!
CSPAN
Happy PI day! (As in 3.14, 3/14, March 14… ok, nevermind)
I keep all my Q’s simple these days. I came in on two wheels, because anything outside of 1.5 miles of Baxter is downrange for me these days and I did not compensate for a commute.
Warmup
Taken care of by CSPAN.
Mosey to pullup bars and partner up.
1 man deadhang while other balls2wall. Either man may call mercy and swap at any point. 5 rounds for my which was close to 10 minutes.
Mosey to bottom of the hill for some slow Moroccan night clubs while I encourage everyone to stretch their full range of motion. Only one way to get better….
Next is a Dora. 100 bombjacks, 200 merkins, 300 jump squats (yeah this was all quads, the merkins are there for rest)
Mosey to the side to avoid traffic for abs. snapcracklepops, freddy mercuries, dying cockroach, superman with Moroccan night clubs… sprint up hill to COT.
Next up, go eat some PI.
5 min till launch and the cars started rolling in. The PAX of The Coop are like the John Dally of F3…..they just show up and go!
Sugar Daddy took the lead for the warm up. The football stadium was open and so we utilizied the comfortable turf for COP. Dark Helmet was coming in hot, so we made sure we counted loud enough for him to locate the PAX.
Sugar Daddy did a great tradition warm up and then added a plank series to work our shoulders with some multiple taps. I felt like pre-school all over with Head, shoulders, knees and toes….. Was a great move and added to the coming meat of workout and not being able to use our arms the rest of the day.
YHC took over and did a little dynamic warm up back down the football field. Mosie to the pull up bars for a mini Murph written on the ground. Since being asked to Q, got to go to a quality no thought but painful plan.
COT
Prayers for all the PAX and many things going on in life
Crawdaddy mention the Reading opportunities at Paradise…..make an impact Mondays and Wednesdays
YHC talked about Worry and Anxiety and how we are working ourselves to reach retirement and accumulation of stuff. With these goals they can cause stress when they don’t meet our expectations. We need to find contentment and joy in the work we do and see we work for a higher purpose than leisure…..which will lead to joy……less stress. Phil 4:19 Sky Q provides!
Thanks Sugar Bug for lead!
Cake Boss out!
Valentines day 2018- To prep you for taking out your M this wonderful night we will take a trip around the clock.
Warm up with Mosey high knees, butt kickers, knee to chest, and ankle to chest.
circle up SShs, Imperial Walkers, windmills.
Mosey to pull up bars- 5-4-3-2-1
Mosey to band lot give disclaimer on the clock. start in center work around the clock at each station always coming back to center in between. In middle 15 burpees stations consisted of squats, LBCs, Mtn. Climbers, CDDs, Apollo Onos, American Hammers, Merkins, Flutter Kicks. You do 50 of each.
great job by all who attended.
read your newsletter.
Prayers and Praises…
The night prior, the kids were giddy with school closure glee. The anticipation of snow, whether it would accumulate or not, had us PAX feeling like little kids the night before Christmas. Would I be able to make it? Who else will show? I do not want to let my brothers down, so I will set the alarm and brave what lies ahead. These are all thoughts that we have each and everyday. What is it that keeps us coming back? That may be different for each and everyone of us, but I do not it does involve the brotherhood and the bonds we form in the gloom. How do we form those bonds? Is it by all three F’s…yes, but I think it has to do with pushing yourself and getting the satisfaction of seeing you can still do “it”, but even more so, it is seeing your brothers go through the same challenges. You know what your brothers are going through, there is a shared understanding, which is what gives us all common ground no matter your background, upbringing, challenges that are currently in your path, we know that when we are they together, pushing one another, we all get better together.
16 of us were there mulling around, some taking the BEYOND pill, others thinking that they were making an “easy” choice maybe, were in for pushing themselves with either decision, to push themselves on this snow day.
7 of us took off for a dynamic warmup of mosey, high knees, butt kickers, lunges with a twist, and a COP. When the main dish was revealed, we knew it would be tough, we knew it may not be fun, but we did know we would need to push each other.
Main course. The Michigan.
10 x 100 yard dash – Then 10 reps each of Merkins, Squats, Dying Cockroach
9 x 90 yard dash – Then 9 reps each of Merkins, Squats, Dying Cockroach
8 x 80 yard dash – Then 8 reps each of Merkins, Squats, Dying Cockroach
***** progress to the end in the same sequence
1 x 10 yard dash – Then 1 rep each of Merkins, Squats, Dying Cockroach
That was a fun, hope you all enjoyed it!
Mosey to COT.
Close out with prayers.