Dark Helmet is to blame for this wienke. He left detailed instructions on how to find our newest tool to inflict pain upon us. With these blocks now in place, YHC had to get them quickly in the rotation. Knowing that we would most likely be over 11, the wienke called for a mixture of blocks and another torture device. As YHC is relatively unoriginal, likes pain, and is attempting to add running back into the daily diet, The Michigan made logical sense last evening.

As the predawn hour descended upon us, it was a cool morning with headlights, clown cars, and a great group of PAX to take on the challenge.

Parter up. Parnters mosey to block pile, P1 grabs block and mosies to the band lot. Drop coupons at the a few yards behind the end line, to be used later, and circle up for a warmup.

Warmup all IC
SSH x 50
Mountain Climbers x 25
LSS x 15
Windmills x 15

The Thang –
10 x 100 yard dash (100% for all sprints, first two were an exception at 75% for a warmup)
After first down and back, P1 does block merkins and P2 does regular x 10. Next down and back switch. Rinse and repeat. On last odd sprint set, did a 10 second rest.
8 x 80 yard dash. P1 did Block Merkins, 8 on each arm. P2 Diamond Merkins x 8 IC.
6 x 60 yard dash. P1 did Block swings, 6. P2 peoples chair.
4 x 40 yard dash. P1 did Block Presses, 4 IC. P2 Plank.
2 x 20 yard dash. P1 and P2 did 2 Partner Merkins IC.

There was a lot of talk of spilling merlot, but the PAX truly got better today and pushed on another through.

Parter 2 grabs block and returns to coupon pile. P1 moseys next to P2.

COT.

Great work today men. Humbled by the PAX who pushed through and accepted the challenge. This was not an easy Q, so appreciate all those who did so with Grace.

Thanks for the honor to Q.

Prayers/Praise –
– Cash on new job
– Chicken Hawk – CAH, Katie chipped tooth on bike ride.
– Grace is theme, prodigal son. Took inheritance, lost it all, father took him back with open arms
– Michael Keaton for struggles with business and wife’s sickness
– Kelly – prayers for journey to the next stage of life
– Ray – 7 yr old with two months to live.

The Coop is a special place. It is a huge campus with so much pain to be had by all. I feel like we mosey to the same areas of the campus such as the hill and pull up bars. As much fun as they are, I like to be an equal opportunity AO Q and use up the campus as much as possible. So I went to the Band Lot where we always go too. Oh well next time I’ll take us somewhere different. At least today everyone came for bootcamp. Lately with all the Ruck guys I can’t tell how many we got and not. 23 today at The Coop and we all worked hard, had some good fellowship and tuned up our bodies and souls. Disclaimer and away we go……

Mosey around school lot and follow the leader……

• Butt Kickers
• Toy Soldiers
• Butt Kickers
• Mosey
• Shuffle L/R
• High Knees
• Mosey
• COP
  • Side Straddle Hops
  • Merkins
  • LBCs
  • Plank
  • Diamond Merkins
  • Freddy Mercurys
  • Wind Mills
  • Low slow squat
  • Moracan Night Clubs
  • 1 set of suicides

Take little mosey to the Band Lot. Divide up into 3 groups. 3 lines of 5 pain stations about 20 yards apart from each other. each group will work through each line and back. Then switch lines until each group does all 3 lines. Confusing…..I know….I don’t know what I’m doing!!

1. first set: 2 rounds
   1. 50 Calf Raises
   2. 40 Russian Twists
   3. 30 Dips
   4. 20 Seal Jacks
   5. 10 Box Jumps
2. Second Set: 2 rounds
   1. 50 LBCs
   2. 40 Freddy’s
   3. 30 Hello Dolly’s
   4. 20 situps
   5. 10 Leg Lifts
3. Third set: 2 rounds
   1. 50 Imperial Walkers
   2. 40 Squats
   3. 30 SSHs
   4. 20 Merkins
   5. 10 Donkey Kicks

I mentioned to the men that we should not get caught in the snare to compare. Our culture loves to point out that everyone has something better than we do or we need something to prove ourselves, when in reality we need to stop looking at the external things and look at the internal things. Knowing what is going on in someone’s life is more important to know than what car they are driving or all the nice vacations people take. Be grateful and joyous for the blessing in your life and don’t compare to others as we do not know what is truly behind the scenes.

Thank you Geronimo for the Q. Great AO and honored as always to lead.

Prayers for Drop Thrill and his work situation as he is looking for a job. Prayers for Zimmeran’s co-worker who lost her brother suddenly and reminder for us all to not take life for granted.

Sept 30 4 yr bday for the Fort Party at Greenway!

CB Out!

9 brave men showed up at the Coop for my first Q at this great AO. Lucky for me I got two FNGs. After the disclaimer we moseyed to the side parking lot for a quick warm-up including:

SSH
Imperial Walker
Wind Mill
Merkins
Mountain Climbers
Cherry Pickers

Then count off by 2 and we were off. We moseys past he ROTC and down the hill for a relay race. I placed 6 cones for each team with a tennis ball on top. Each tennis ball contained an exercise and the count. At go, one member of the team would run to get the first tennis ball and return for the team to perform. This would continue until all the cones were complete. The tennis balls were:

10X Burpees
25X Bomb Jacks
15X Diamond Merkins
50X SSH
50X LBCs
25X Squats

(Note: Tennis balls difficult to read with no light. Poor placement by the Q)

Next we moseyed up to the parking lot in front of the school for my variation on hungry hungry hippos. I had 4 cones set in square with a bucket of golf balls in the middle. I had the Pax divide evenly at each cone. At go one Pax would Broad Jump to the bucket retrieve a golf ball and jog back. Once back the Pax, the next Pax would head out while the Pax that retrieved the golf ball would perform 5 burpees then hold  6 inches. This continued until all 48 golf balls were retrieved.

The winning team with 13 golf balls determined the 25 count punishment of Carolina Dry Docks that all Pax performed.

Then we moseyed to the school for the final exercise:

People’s Chair with 25 Shoulder press
5 Derkins
Peoples Chair with 50 Shoulder Press
5 Derkins
Peoples Chair with 75 Shoulder Press
5 Derkins
Then back down…

To finish out the morning it was 2 minutes of AMRAP burpees. I challenged all the Qs on Wednesday (Nunchuck, Royale and Real Tree) to have there Pax perform as many burpees in 2 minutes as possible. The average number of burpees based on Pax present would determine the winner. Losers would owe the winner 25 Burpees. Nunchuck and this team of Pax at PHOP came away with the win (32 average).

Thanks to Geronimo for opportunity to Q this great AO.

Arrived at the AO about 15 minutes early and of course it was nice and dark since school is out. Luckily there were glow sticks available for the cones and the lights were on by the Pull-up bars. What more could anyone ask for. Cones set, tunes set, shovel flag set, GO!

Disclaimer then a pause while YHC started the program on the Garmin to keep this train on schedule. The pause was just enough for a last minute arrival by the ‘Squatch.
Slow mosey around the lot with some follow the leader variety for getting the legs all loosened up. YHC could tell it was going to be a good day from all the mumblechatter during the warm-up.

The Thang
Mosey to the bottom of the Sugar Creek ES hill. Squat shuffle diagonally in a zig-zag from curb to curb, following the cones and generally facing uphill the whole way. It was awesome and terrible and definitely will return in the future.
Mosey back down the hill for a REPEATO.

Pull up a stall at the pull-up bars and pucker up for the next ride.
Que the best playlist EVER! Starting with ‘Geronimo’ by Sheppard.

1 minute each of the following, back to back
Mountain-climbers
Merkins
Plank
Donkey kicks
Pull-ups
Big-boy sit-ups
Squat-jumps

3 minutes slow jog up the road and back

REPEATO x 3

Hey! Geronimo!

Mosey back for COT.

NMM
I’ve been feeling overwhelmed from what seems like 7 different directions. Work is not super, the typical issues with houses that have piled up, a new project at Church that is weighing on my mind, thought my car was going to give up this past week, and others that I can’t recall as I sit writing this. Then I went out and spent 45 minutes this morning busting my tail with a bunch of guys that didn’t know any of this stuff. At COT I was reminded that I have a bunch of stuff going on, but others have struggles so much more challenging right now. That perspective helped me rein in my worries. While most of those things I listed are still there, I know that they are not insurmountable. With the support of my Heavenly Father I can overcome my challenges, as trivial or difficult as they may be for me right now. Thanks guys! For being there with me this morning, even though you didn’t know the total impact that your simple actions had.

Announcements
CAH at 7PM.
Black Diamond with Pebbles on Saturday at 6:45, look for tweets.
Family picnic at Spitz’ house, check the newsletter for that and others.

Geronimo Out!

After an extended vacation, YHC had the honor to Q at The Coop. It was great seeing an early morning running group prior, headlights emerging from te gloom, and an amazing AO give the Qs unlimited areas to lay the wood on the PAX.

19 PAX, many new faces to YHC which continues to amaze YHC in the power of F3 and the effect that is has on our lives, our loved ones, and the community.

Outlaw has is VQ and did a great job leading us in our warmup and YHC finished it out with a 2/3rds workout, at least that is what Backdraft pointed out, with Tabata, sprints, and some other goodness.

Warm Up – Outlaw took the helm and led us through a cycle of COP.

SSH x 20 IC
Cherry Pickers x 12IC
Merkins x 12 IC
May have done Squats as well.

YHC pulled out the 70s clock, some knew what was in store, some did not. We mosied up to the practice field and circled up for a 7 exercise Tabata. 20s on, 10s rest.

1- Merkins, did regular, widearm, diamond, regular (if you could call it that at that point)
2 – Squats
3 – CDDs
4 – Apollo Onos
5 – Peter Parker / Parker Peter
6 – Smurf Jacks
7 – Monkey Humpers

Had a lot of mumblechatter throughout, get seeing the PAX push through.

Next we mosied to the endline.

Sprint to the opposite side of the field, ~110 yards, 10 Bombjacks. Repeato
Set 2
Sprint to the opposite side of the field, ~110 yards, 10 Burpees. Repeato

Mosey to COT.

Circled up for Name-o-rama. No FNGs, but 19 strong.
The Fort ruck has in the 40 count, need to get to 56. Sign up and HC.
Prayers for DDs friend in hospice.

Close out prayer.

This might be a couple days late, but still get some points posting…. right??? That being said, mumble chatter is always strong in the AM even though the ridiculous time we all get up at to be there!

Warm-up:
Mosey – 20 SSH
Mosey – 10 squats
Mosey – 5 merkins / 5 CDD
Mosey – Bear crawl / forward lunge / background lunge / side lunge

The Thang:
As some know, my brother-in-law (BIL) is in the Army and will be deploying this year with his unit. As I was speaking with him the day before I was talking to him about his APFT (Army Physical Fitness Test)… so I decided that’s what we should do. It goes like this.

Merkins – As many as possible in 2 minutes
Sit-ups – As many as possible in 2 minutes
2 mile run – for time

Moleskin
Sasquatch pretty much pulled a hat-trick by out doing everybody with 83 merkins, 60something sit-ups and 12:20something 2 mile. Minus the run, Geronimo also outperformed his younger Army body on the merkins and sit-ups.

Overall, always an honor to come out and lead a great group of men. Hope to be back soon if Geronimo allows!

Bounty Hunter over and out!