Category: The Ranch

50th Birthday Beatdown

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Today YHC celebrated 50 years on this planet with 11 great men of this nation. The weather was rainy and I think that might have kept some away but the beatdown commenced.

We moseyed to the front of Springfield Middle School and warmed up with : Windmills, Morrocan Nightclubs, Imperial Walkers and Hillbilly Walkers.

The Beatdown consisted of …….you guessed it 50 reps of each exercise. We split into 3 groups of four and each group took a color.

GROUP 1 RED: 50 MERKINS, BIG BOYS, PLANK JACKS, AMERICAN HAMMERS AND BOMB JACKS

GROUP 2 BLUE: 50 SQUATS, MT CLIMBERS, LUNGES, FLUTTERS AND SSH

GROUP 3 GREEN: 50 DIPS, SHOULDER TAPS, LBC’S, DONKEY KICKS AND DERKINS.

Each group completed one set of each and then it was dealers choice. The remaining time was spent picking random exercises from the board or some even decided running was the better choice….not me but nured a lap.

We ended with some Mary and COT…. Polaroid brought donuts and Harry Carey and family made cookies in the shape of shields.

Thank you all for making my 50th birthday special.

 

 

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16 for minutes at The Ranch

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15 PAX joined YHC this morning for minutes at the Ranch. I wanted to try something a little different which can be a challenge but thankfully, all were willing to test it out. It was touch and go with ShopVac and Nature Boy at the start but fortunately, they decided to stay with us.

Here’s the deal. One exercise for 1 minute followed by a 10 second rest. Then an exercise for 1 minute followed by a 10 second rest. We did that from 0515-0600. The exercises are listed below but know that there is a 10 second rest between each.

Side Straddle Hops
Windmills
Jog
Squats
Calf Raises
Run
Peter Parkers
Parker Peters
Run
Carolina Dry Dock
Air Press
Run
Left side lunge
Right side lunch
Run
Box Cutters
Freddie Mercury
Run
Wide-Arm Merkins
Overhead Claps
Run
Jump Squats
Squats while on the balls of your feets
Run
X’s & O’s
Flutters
Run
Diamond Merkins
Bent over rows
Run
Reverse Lunges
Run
Plank
Run
LBC’s

Back to COT

Simple yet hopefully the PAX found it effective.

Until next time.
SYITG

Maximus

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The Sweati 2020

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The Sweati 2020-
79 HIM took to The Forts annual summer CSAUP event. It was 78 degrees when 24 Ruckers launched from The Coliseum at 0530. They had their disclaimer and direction to the first of the 3 pain stations. Just After at 0600 54 runners took to the route. They departed and ran about 2.5 miles and got to meet Bones at Golden Corral for the first pain station. He worked them over as they came in for about 10-15 minutes. Once he finished dishing the pain they took off to Pantheon only about 1.5 miles up the Road. Fishsticks was waiting for sprints and pain. He had the PAX attention for another 10-15 minutes. Once they left they brought the route back to YHC. While waiting for the PAX to return and doing burpees I decided that my other two Qs most likely put the PAX through so much I would give them a choice. Either 20 burpees at 5 light poles with bear crawls in-between or they could buyout of it for a $50. going to our brother Cash. Most wanted to take on both challenges. We wore black for Cash and am still amazed at the Photos coming in from across the Country showing support to this HIM. We love you Cash. Here is a link to the pay-pal account if you feel you would like to support.

paypal.me/f3thefort

Backdraft Out

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The Sweati

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The Sweati
8/15/2020

Want to Run or Ruck and Sweat? Join YHC for both. Let’s get out of your comfort zone.

Come out and enjoy 5.75 miles of running or rucking. Included with your ticket is 3 pain stations that will test out if you have been posting to workouts over the summer/ Covid pandemic. This has been and will continue to be the summer sweatdown.

Launch from Coliseum (1025 Dave Gibson Blvd) you will be told where to go next.

Ruck- depart 0530
Run- depart 0600

Water will be available at pain stations. Bring your own if you are against trash.

Coffee will be provided by The Fort. Donations to the fund are accepted.

Q Source will follow at this site. Please bring chair and Q Source manual (not required)
Q source will start shortly after PAX catch there breathe.

Fellowship, popsicles, and coffee to follow.

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More Bear Crawling than necessary

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The Ranch

Mosey got out of the gate.
Plank up wait for 6
Mosey some more

Warmup
Some Yoga
Merkins
Mountain Climbers
Peter Parker’s
Shoulder Tap

Mosey
SSH
More Yoga
Sasquatch joined in

Mosey some more
Was thinking of sprints, but it was too wet for safety on that….so we did the Thighmaster (split squats)

Mosey back toward COT
Bearpees up to 10 burpees and 40 single count bear crawls
(1 burpee, 4 count bear crawl; 2:8, etc.)

Mosey back to the lap
Some balancing scales
Thighmaster again
One lap around the elementary school drop off area and back to COT

Howling Monkeys till 6am

NMM:
Been thinking about what followers learn when they see a leader fail and how that leader responds to failure. Does that response show a follower more about a leader’s abilities and dedication than success?

COT

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Dark and Wet Ranch

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9 men showed up  this wet morning at the Ranch.  Bobber had trouble finding the designated parking lot so he left his car in the middle of the drop off lane.  Uhaul was complaining about the darkness and wet surface, but stayed around for the fun.  After the disclaimer, we moseyed around the parking lot to the front of the school.

COP

SSH x 20

Imperial Walker x 20

Windmill x 20

Plank (6′, Honeymooner, Downward Dog)

Arm Circles (Forwards, Backwards)

Next, we moseyed to the school entrance for 11s between the curbs.  We started with one dip, bear crawled to the other side, ten Carolina dry docks, crab walked back to the other side, and increase the count by one to two dips…continued this exercise until the six was finished.

Once done, we jogged to the front of the Middle School for some leg work.

1st round: 10 leg lunges, 15 jump squats, 20 monkey humpers, 25 calf raises

Ran a lap around the car loop

2nd round: same as first, but added 10 to reps

Ran a lap around the car loop

3rd round: same as second, added 30 Dirty Myrtles

Next, we moseyed to the back of the school for some Ab work.

20 LBCs

20 American Hammers

15 Leg Lifts

Superman

With a few minutes left, we were able to squeeze in 50 yards of burpees broad jumps.

 

Great job everyone. Thanks for the opportunity!

 

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Bringing Perspective back to The Beyond

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The Thang:
Started things off with the merkin mile (10 lap 1, 8 lap 2, 6 lap 3, 4 lap 4) at each corner of the lap (112 merkins total)
Next we moved over to the side of the school were we did the following:
NUR (run backwards) up the hill
lung walk back down
NUR back up and lung walk down
Apollo Ono up hill

Then moseyed over to another part of the school to discuss perspective. During the conversation I challenged the Pax to be willing to listen and understand others view point.
Listen first and react last. While all pax were lined up on the wall facing me I wrote a W on the ground and asked the Pax what this what. As expected the Pax answered M because from where they were standing it was an M. However from what I wrote was a W. It is all about perspective and how you see things.

Next exercise was Balls to the Wall and wall sits (30 seconds each) – 2 rounds

To wrap up the workout we tackled a jack webb with Burpees and monkey humpers
Completed rounds 1-3 then moseyed back close to COT to knock out 4-7. Ran out of time to finish the rest.

Today’s workout was more about reminding us to remind us that its not just about you. Think about how what you say or do may affect others. Be willing to change your point of view to see how someone else may be seeing something. It may open your eyes to a whole new perspective.

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Preparedness- Are You Prepared?

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Attn #HIM of the The Fort and Lake Wylie,

Preparedness is discussed in Foundation Point F5 of the the Q- Source.  As Defined Preparedness is: Getting Ready for the Expected While being Ready for The Unexpected. This is an all encompassing need to us as men.  It is valid in all parts out our lives;  Father, husband, boss, team member, Site-Q, WO Q ect.

The purpose for this pre-blast is in regards to life saving measures that Pax can take in the event of an unexpected medical emergency at home, work, or at an AO.  We have talked about it in Site-Q Meetings and at the last Invergence.

Last week HomeBrew ,a Pax from Lake Wylie, who is near and dear to our hearts, had just this type of medical emergency come crashing down on him after his 2.0 suffered a Febrile Seizure and stopped breathing.  He had no training but HAD to ACT. So he mimicked what he had seen on TV and was able to revive her before EMS was able to arrive.  Good On Ya for maintaining a cool head and doing what needed to be done.  CPR and Faith in the Sky Q is what saved her life.  I have maintained CPR/AED/First Aid certification for 6-8 years now for work.  I feel better knowing that if I am put in that sort of situation I have at minimum the base knowledge to try and keep someone alive till EMS-Fire arrive on site to take over.

Here is what HomeBrew and I are proposing.  This will be a friendly competition between The Fort and Lake Wylie regions.  From 4-1 to 4-15 every PAX from either region that completes certification or re-certifies in CPR/ AED/First Aid he and I + the Nan’tan and 1st F Q will complete 5 burpees.   The region that draws the most new or recerts will pass that number on to the “Loser”, but honestly- Who really loses in this situation? IE The Fort get 30 pax LKW gets 20 pax = LKW will do 150 burpees. The Fort will do 100. As you all know, I HATE BURPEES, but have committed to drive action across the regions.

The Certification I have been using comes from NationalCPRFoundation.com.  It is Red Cross compliant and should take between 30 mins to 1 hour to complete.  It is free unless you decide to purchases the hard copy certificates.  We will require a screen shot/ picture Tweeted or slacked to both HomeBrew and myself of the completed training for a CPR/AED/First aid at the end.  It will be added to the spreadsheet we will use to document Pax completion. The certification is good for 2 years.

It is highly recommended that All Site Qs get on board with this effort, but all PAX can benefit from this training. What better way to show leadership than making sure the Pax that Post to your AO know you have that training and are ready to act in the even that someone goes down.

Please join us in this and lets Ensure we are Prepared for the unexpected. Stay tuned to TwEETAR for a message from Homebrew.

Thanks

Duck Dynasty  🦆👑and HomeBrew 🏠🍺

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BEYOND – Empathy in a Culture of Hurry

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The more hurried you are the less compassionate you’ll be. – John Mark

Slow down. We need to slow. down.

COP
SSH + Quick yoga flow + tappy taps + Merkins

Hold High Plank:

In today’s culture, we spend too much time focusing on self. It makes sense. In western culture, the individualized self is the highest goal in our society. We spend so much time focusing on what we desire. We follow those who have the same ideologies. In short, we hate each other and we want more of ourselves. We believe that we are God and only want to be surrounded by others created in our image. What does that say about us as a society?

Aiken Arms
10 Merkins
10 Plank Jacks
10 CDD’s
10 Donkey Kicks

Ass Webbs
Squats + Al Gore Pulses 1:4 – 10:40

Hold High Plank:

We only like things we want to like and curate things we want to see-further creating and hardening our ability to never have to see things we don’t want to see or disagree with. It’s not only desensitizing, it’s dehumanizing. Politics, sports teams, religion, name it. We are able to find what we desire to find and shut out anything we don’t want to hear/see. If we don’t like the news we see we can seek out and find the “news” we want. Using the mediums we currently use (social media specifically), when we see an opposing view that doesn’t align with ours, we aren’t obligated to disagree in a thoughtful and relationship keeping way. Instead the relationship doesn’t matter therefore the disagreement can be toxic, mean, and harsh. Trying to understand each other should be normal, unfortunately it has become a superpower in today’s culture.

Bear Crawl Circuit
Bear Crawl across parking lot
Low Plank in wait for six + 30 seconds
Bear Crawl back across lot
Low Plank in wait for the six + 30 seconds
Repeat w/Al Gores

Hold Al Gore:

You know what really is the driver behind all of this? Fear. A professor at Chapman University started a “Survey of American Fears” in 2014. You know what has been seen as a trend since the beginning of it all? People are beginning to fear what they see in the media. The top 10 fears from 2019 can be directly correlated to the top media stories of the past year. Basically the stories we see are whipping us up into a frenzy and fanning the flames of fear. How big will the fire get before it consumes us all? It really comes down to one question: What do we fear?

Punch Webbs 1:4 – 10:40
Dive bomber Pushups
Plank Jacks

A few Moseys in between rounds due to the difficulty of the Webb.

Hold High Plank:

I asked the question of what do we fear? We fear the other. Whatever the other is for you. white. black. republican. democrat. sunni. shiite. jew. german. christian. atheist. We have to dive head first into that dark and muddy part of our heart. Not put it away. Not shy away from it. Not run from it. What’s down in those depths? If we consider how Jesus actually walked and look at his ethos as he went about his life, we find someone who was afraid of no one and no thing. And this prevented knee jerk reactions. Prevented him from picking up a sword and taking down Rome. And if He wanted to do that, nothing could have stopped him. This made it possible for empathy to radiate from his very being. Because there was actually room for it as opposed to being filled with fear.
He chose to die willingly for others – namely his enemies. If you’re a follower of Jesus, ask yourself: Why are you afraid?

Aiken Legs
20 Squats
20 Box Jumps
20 Bonnie Blair’s (Jump Lunges)
20 Bomb Jacks

Hold High Plank:

What would it look like if we laid down our fears, our weapons, our hate, and picked up enemy love instead? This empathy is not easy. It is a hard won, practiced enemy love.

The difference between fear and enemy love is a difference of franticness and peace.
Fear is frantic.
Fear goes at a speed love does not.
Fear is fast. Fear is frantic. Fear is distracted.
But love?
Goes about three miles per hour.
Three miles per hour it the average pace of someone who is walking purposefully yet gracefully.
Most of Jesus’ miracles happened on his way somewhere else.
We have to go at a pace that can be interrupted. That can be responsive to the moment in front of us.
If you walk at a pace that is in step with our Lord, don’t be surprised if empathy and enemy love show up.
You can’t love someone when you are hustling (for me – I think bedtime with small children).
But when you say no to the hustle? You can be stopped. You can step into the holy moment of grace.
Jesus did it.
He felt other people’s pain. He leaned into their space. He understood their hurt. He waited and didn’t hustle past.
He loved.

Mary
Seal sit ups x 30
Straight Leg American Hammers x 15
Straight Leg LBC’s x 11
World War I sit ups x 5

Announcements
Yeti – Doty – Manion

Prayers/Praises
Band Camp’s travels to DC this weekend with the band.
Chicken Wing is having hip surgery next week.
Prayers for all traveling this weekend and the frenzied fear that is the current virus situation.

Thanks Dirty Harry for the tap to lead the inaugural BEYOND of 2020. Looking forward to what this will become.

Punch List out.

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Giddy Up at the Ranch

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Always good to Q especially a location that I was former site Q at. Start with a nice disclaimer and let everyone know they showed up to the best and hardest workout of the day in The Fort.
Mosey around school grounds at a brisk pace. Warmup 20 SSH, 20 merkins, 20 flutters repeat.
Mosey to pullup bars
5 pullups-20 big boys
4 pullups- 16 big boy
3 pullups- 12 big boy
2 pullups- 8 big boy
1 pullup- 4 big oy
work back up the ladder.
Mosey to bus parking partner up Wheel barrow around parking lot when you switch 5 bomb jacks each.
Mosey to wall Balls to wall/ chair sit with shoulder presses x’s 3 sets each
Mosey to benches 15 derkins, 15 box jumps, 15 dips
set 2 10 of each
set 3 5 of each
Mosey to COT
Announcements, Prayers, Praises
Keep everyone safe and injury free.
Keep praying for Cash.
Backdraft out…

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