Some guys got together to get Yeti Ready. 6 mile loop around Fort Mill. It was chilly, it was wet, it was hilly. It was a very small yeti.
An extra special Valentines Day boot camp written, produced and Q’d by YHC
Total of 19 PAX , several of whom ran
Warm Up
LSS, SSH and High Step Marching!
The PAX moseyed to a church parking lot to work through some very bad Valentines Day poetry. Two groups were formed with two groups of exercises separated by 1) power skips, because you make my heart skip and 2) the stairway to heaven between all of the following stations.
All this followed by a tunnel of love courtesy Dungaree, AKA Jack Jones
The PAX then moseyed up and back to 160
We closed with :10 of Mary, in rhyme!
Awesome work by all the PAX
The moleskin: Mathew 6:34
9 strong at The Ballroom, a place that typical brings crowds in the 20’s. I can’t explain the low numbers, I love my BCs.
I can only assume it was one of 3 things:
1. Hatred for the Copa Cabana
2. Rain
3. Blame it on Lola (she was a showgirl)
The thang:
mosey to the lot on the other side of the track, line up on the side of the lot
10x weed pullers, 10x SSH, 10x windmills
back and forth across the lot
high knees, butt kickers, soccer knees, squat walkers, windmill walkers, toy soldier, karaoke L, karaoke R, knees to chest, imperial walker walker, power skip x2
mosey to the track, 50% down the straight away, 75% around the corner, sprint down the straight away
mosey to the gym wall
wall sit, ends bear crawl to end of curb and LLS, all 2 at a time, then bear crawl back to the wall.
pop out burpees x2 from both ends
plank on curb, walk left, walk right, merkins and 10x plank jacks
wall sit w/ overhead claps
pop out burpees again
mosey across the bridge for some cover next to the field
Matt Foley, 1 animated squat, 4 dying cockroach, 2-8, 3-12, 4-16, 5-20
10x LBCs, 10x SSH, 10x hello dolly, 10x seal jack, 10x dips, 20x line hops, 10x freddie, 10x merkins
mosey across the bleachers, the wet, slippery bleachers, 10x dips along the way, and back to the front of the school
PAX blind picks 4 of 1-6
5. 10x hillbilly walker
2. 10x mahktar n’diayes
3. 10x donkey kicks
1. 10x shoulder taps
(jump squat and MNC not picked)
10x LSS, 10x CDD, 5x burpees, 10x monkey humpers, 10x donkey kicks, 10x burpees, 10x Travolta, 10x bombjacks … COT
looks like we made it,
Barry Manlow
Today at SlowBurn it was about Wegmans and his choice to say YES to a calling to serve. He heard this calling and it spoke to his heart and he accepted the opportunity to be vulnerable, uncomfortable and go into the world for his creator Sky Q. The cool thing about mission trips is we think its about serving others, but in reality its about Sky Q working on us.
38 PAX came to show Wegmans support. They were running, rucking, boot-camp and even Broga was represented. for 45 mins everyone got better in some fashion, but for YHC I felt led to honor Wegmans by pulling some of his work from previous workouts. I felt the best way to respect a man is to use his material. So away we went.
The Thang:
Warm Up mosey to lower lot
Mosey to far side of Indian Restaurant
DMB from Wegmans Ranch workout
Mosey to Far side of Lowes
From the Wegninator’s Coop workout
Mosey to opposite side of Lowes
From Wegmans’ Slow Burn workout – The Triple Check
Groups of 3
Mosey back to COT
Wegmans’s shared his WHY during the workout and serving others and his willingness to be vulnerable in a strange place and open to see what Sky Q will do.
Many in the group have been on mission trips before and I believe that we all have intentions of serving and helping others, however these trips are about what Sky Q teaches us about ourselves. Gives us perspective and understanding that everyone around the globe are all children of HIS and we should love each other.
Best to you Wegmans and look forward to hearing the lesson’s learned.
Cake Boss
18 men came to The Fort for an extremely hyped beat down by YHC on the twitter machine. Ginsu is off of the machine so I had to hype it up even more. I think everyone got their money’s worth and here is what happened.
Standing right in the parking lot:
SSHs
CCDs
Seal Jacks
Wind Mills
Imperial Walkers
3 lines at stairway to heaven
Run/lunges every other pole
Mosey to Hill
7s-Derkins/Bombjacks
Back to stairway to heaven
Partners
1-suicide 4 poles
2-sumo squats
-calf raises
-Backward lunges
As we were working out, I asked the men about getting extremely good hook ups. No we were not talking dates or “women”, but events and special treatment. I heard things like Masters Tickets and Playing Augusta and Meet and Greet with front row tickets at concerts. YHC was able to be on the track at the Daytona 500 right next to the drivers…..was totally wild. Point is we felt special and privileged. I told the men that the best hook up available to every single one of us is when JESUS escorts us through to heaven. All of us will have our day in front of the big guy and the invite to all of us from Jesus today is, are you with me or against me?? Does he know you? I’d be happy to discuss with anyone about this hookup because it happens on this side of eternity…..not at the ticket window!
Hand off to Ginsu
Ginsu focused on the Journey and taking in everything along the way. The good and bad builds us into the men we are. The choices we make and lessons learn can make all the difference.
Mosey to Springs building and find wall
Alternating
-People’s chair
-Muscle Ups-10counts with hold
Mosey to parking lot
-Broad jump Burpees 3 islands (50yards), Run back
-bear crawl 4 step then Merkin, 3 islands (50yards), Run back
Mosey to playground
Partners
1-pull-ups
2-run lap
3 rounds
COT
Thanks Bonsai for the Q
We carried a piece of wood the whole workout called The 6 as a reminder of servant leadership and that by picking up the 6 we are developing future leaders.
Qsource LDP led by Old Bay after COT
15 pax shook off fears of rain & cold to post to The Fort, seeking a jump start to the MLK weekend. All veterans this morning so Anchorman checked the Disclaimer box in brief fashion and then offered a preview with comments about avoiding the pit of “getting stuck” and embracing the opportunity sharpen yourself by “going through it.” Oh yeah, he also made a reference to 100 burpees coming over the next 60 mins.
The Thang
Run to front parking lot between WEP and Springs
COP — SSH, Burpees x10, IWs, Merkins, Flutter kicks, Burpees x10 (count=20), Morrocan night clubs, Overhead claps, Morrocan night clubs
Run to Pike’s front lot
People’s chair, Burpees x10 (count=30), people’s chair
Run to bottom of Massey St hill
1 Burpee at bottom, run to top, 2 Burpees, continue down and back up adding 1 Burpee on each end until 10 Burpees at the top. Result: 55 total Burpees (count=85)
Handoff to DD
Mosey to memorial park
Makhtar N’Dyae
Knee-tar N’Dyae
Mosey to parking lot grass
Tunnel of love
Mosey to Pike’s front lot
People’s chair on wall / Donkey kicks x10 on wall
Rinse & repeat
Bear crawl across lot / crawl bear back
Rinse & repeat
Mosey to Springs side lot
Plank it up shoulder to shoulder for bunny hops through the pax to the end of the parking lot.
Freddy Mercury / Hello dollies
Move to wall
Wall pull-ups x10
Sprint to curb and back
Wall pull-ups x10
Mosey back to WEP
Burpees x10 (count =95)
Box cutter
Rosalita
4 Minutes of Burpees
COT
NMM
We had a great morning at WEP with a lively group of mostly veteran pax. Cool and damp, but no rain until COT. Thank you to all the pax present, to Bonsai for the invite to Q and to Anchorman for sharing the lead in High Impact fashion.
T-claps to X-Ray and Slash for consistency in their first 30 days since their initial post at The Fort. And t-claps to Esso for their EHs and encouragement.
The theme for the day was about not getting stuck when facing adversity and instead going THROUGH it. Anchorman referred to an article by Jalen Hurts (Alabama QB transferring to Oklahoma) where he describes his faith through the experience of the January 2018 National Championship game and the following season in Fall 2018. Hurts said, “This isn’t something you’re stuck in,” I’d tell myself. “This is something you’re going through.” And one thing I can promise you is that I’m better off for having gone through it. Everything I dealt with at Bama: I’m stronger for it. I’m wiser. I’m a better man.” You can read the article here.
Anchorman didn’t waste any time delivering extended pain during the opening COP with his shoulder series of Moroccan night clubs and overhead claps…drawing much mumblechatter. The move over to Massey Street triggered even stronger mumblechatter. The pax rose to the challenge despite the grumbles. They got THROUGH it.
The suspense of reaching the 100 burpee mark carried us through the final 30 mins of the workout. With about 6 mins left, we chinned up close to the bar, reaching the 95 mark. Anyone who expected YHC to stop at 100 surely won’t make that mistake again. Everyone lost count of their total during the 4 mins of burpees wrap-up. But they all got THROUGH it.
We paused after the Tunnel of Love to reflect on a tragic example of getting stuck instead of getting through it. I learned last week about a 53-yr old Chicago father of four who committed suicide. His name is Tim. Tim was a year ahead of me at ND in the late 1980s, and we lived in the same dorm for three years. I don’t recall having any contact with Tim after he graduated in 1988. But, certain of my classmates from the Chicago area did have contact with Tim. In fact, some lived nearby, attended the same church, had kids in the same schools and the same sports leagues. Looked at in some ways, Tim appeared successful — professional career in the financial sector, home in a sought-after suburb, four kids, private schools, etc. At the same time, Tim battled alcoholism…maybe all those achievements weren’t truly fulfilling for him…maybe he was stuck…maybe he wasn’t getting through it…maybe he couldn’t get through it, at least not without help, not without a partner, not without a group. The most chilling comment in many emails I read about Tim and his situation was when the email sender said “…then I lost touch with him.” The challenge this week is to consider someone you know who’s facing tough circumstances, someone at risk of getting stuck and reach out to that person. If you’re in the unfortunate place of being stuck or at risk of being stuck, identify someone who can help you start moving. That’s the essential action to getting THROUGH it. If you need two names, put Anchorman and Double D on your list.
SYITG
It was great to see so many PAX pulling into the Ranch on a cold morning. Even Dark Helmet arrived earlier than normal, he beat Bonsai, Fire Marshall Bill and Fratboy! T-Claps to my good ol’ pal Champagne for coming down from Area-51 and posting in The Fort region. We eventually ended up with 19 PAX (16 BC and 3 ruckers who met at COT).
We moseyed to the service road to the Elementary School/Middle School cafeteria side of the schools. From the soccer fields we did toy soldiers to the first street light. We then did soccer leg swings to the next street light, which during that time encountered a sweet smell of SH!T running through the storm drain (or from the horse ranch next door – but most likely a busted sewer pipe). I should have made the PAX bear crawl in order to enjoy that fresh morning smell, even though we can’t figure out why Dark Helmet didn’t smell anything….
We then duck walked to the parking lot next to the playground. We lunged walked along one side of the parking lot, reversed lunged to other side. Circled up for COP with a various count of Squats, hilly billy walkers, windmills, side straddle hops, and Moroccan nightclubs.
Split the PAX into 2 groups.
Group 1 went to the playground for a round of 11’s of pull-ups (YES!!) and merkins
Group 2 did round of 22’s of squats and CCD – somehow this group didn’t listen and did 22 reps of each and said they were done…no, its 20 squats, 2 CCD, 18 squats, 4 CCD, you get the idea.
Groups then flapjacked.
Final round was 22’s of leg lifts (holding onto the fence) and big boy sit ups. Mumble chatter definitely increased!
Time flew by too fast!!
Moseyed back to COT, on way back merged with the 4 ruckers.
Read newsletter for announcements. Key announcements are Q Source every Saturday and you don’t have to past at the AO to post at Q Source. Joe Davis Run and Yeti coming up soon.
Prayers: Wegmans and his mission trip to Peru (he’s looking for donations of lightly used workout gear), Bonsai’s friend who has got himself into trouble, and Trucker with some potential career and life decisions. Ever since F3 started the Word of the Year I was ignorant and selfish for not participating. I felt that it was corny and said to myself i didn’t; have time for this. and that it wouldn’t do me any good. Well, after seeing how 2018 impacted me I realized that finding your word for the year and living it out isn’t corny. Thanks to Bonsai for mentioning something he saw relating to a sign defining JOY as: Jesus, Others, Yourself; I realized that i have been stuck in the YOJ mode way too long. This year I need to be held accountable to reverse it and make JOY out of life, focus on JOY and change my habits. I would ask that everyone find a word for the year and begin to focus on being a better #HIM.
10-4 Trucker
11 plus 2 runners at Slowburn. A bit light eh? Too cold? or you just too fit already? Whatever, you only get me every so often …. if you weren’t there, you missed it.
Welcome, Intro, Disclaimer, Mosey
Warm up; 15x OH Clap, 14x Windmill, 13x LBCs IC, 12x Morrocan NC, 12x LSS, 11x Hello Dolly, 10x CDD, 10x Imperial Walker, 10x Freddie M, 10x Scorpion DD (this is the first time AM tried to Q jack), 10x Hillbilly Walker, 10x Dying Cockroach
Mosey, 4 corners; 20x Mt Climber, 2 burpees in the middle, 20x LBCs IC, 2 burpees, 10x Squat Jumps, 2 burpees, 15x Flutter IC, 2 burpees (this is the second place AM tried to Q jack)
Mosey to the back of Lowes 10x3x Calf Raise, 10x Dips, 10x incline merkins
Mosey around Lowes and back out the other side for the Greatest Hits
10x Mahktar N’Diayes
1-4,2-8,3-12 Matt Foley
10x Travolta
5x Richard Simmons (on request from Wide Right)
10x Monkey Humper
10x Shoulder Taps
49x OH Claps IC
Mosey, 4 corners; 10x HR Merkins, 2 burpees, 10x BB situps, 2 burpees, 10x bombjacks, 2 burpees, 10x2x Scorpion DD
Circle up, cool off; 15x Morrocan NC, 15x LBCs, 10x OH Claps, 10x Freddie, 10x Air Press, 10x Rosalita, 10x LSS, and finally 10x SSH
Than you Hootie for the opportunity to lead
Looks like we made it,
Barry Manilow
18 at Footloose on a cool morning.
Welcome, intro, disclaimer, lets go
Mosey down the hill to the lot across from FM Church of God
Dynamic warm up back and forth across the lot, exercise 1/2 way, jog it out to the other end; butt kickers, high knees, toy soldiers, squat walkers, windmill walkers, soccer knees out, backwards run, powerskip, bear crawl, crawl bear, 50%, 50%, 75%, 75%, 100%, 100%
Jonah Hill (3 broad jumps, 3 merkins, 7 times)
Suicides across the lot, LSSx10x3, CDDx10x2, BB situpsx10x1
Suicides across the lot, Imp Walkerx10x3, Merkinsx10x2, LBCsx20x1
Circle up for the GREATEST HITS
Mahktar N’Diayes x 10
Matt Foley (1 x animated squat, 4 x Dying Cockroach, 2-8, 3-12)
Travoltas x 10
Monkey Humpers x 10
Shoulder Taps x 10
OH Claps x 49
Split the group, 1/2 snake the church stairs, 1/2 do the exercise, flip flop x 3
inchworm merkin squat jumps (that’s one thing)
merkin clock
bombjacks
Mosey back to First Baptist lot, Dynamic cool down, squat walkers, soccer knees out
Final exercise: SSH x 10
Thank you Beacon for the opportunity to lead
Looks like we made it,
Barry Manilow
Thanks Shady for the chance to VQ. We had 21 PAX at this Block Party. I felt the love and encouragement, made it fun and invigorating. A slight chill on this early 2019 morn also added some vigor.
The first Mosey took us to a lot too close to potential noise ordinance violation, so we audibled to Founders, where the warm-up Windmills, Little Baby Circles, Imperial Walkers, and Hillbilly Walkers ensued. I purposefully passed over the traditional warm-up SSHs, trying to save legs for what came later.
I then introduced a Dora, had two exercises planned for it but one PAX said, “Where’s the third?” So Doras typically involve three exercises I learned, VQ mistake, but then Bonsai chimed in, “Hey man, you tha Q.” So we partnered up and settled in for 100 LBCs and 200 Flutters.
Then a circuitous Mosey route around the bank across the street to the lot below the old Springs complex. Ab work: a Captain Thor 1:4 up to 10 big boys and then Rosalitas in cadence, in Spanish, like they should be shouted.
Then a Bear Crawl up the Hill to the upper lot where we circled up for a word on Accountability. In short, the point: accountability is about more than sharing our brokenness, about more than sharing our struggles, but sharing our dreams and desires and ambitions as we say to one another, “Go for it, brother!”
And then, the beat down. 22 was the operative number, Lunge Jumps and Merkens the mix. It went down like: 20 LJs, 2 Merks; 18 LJs, 4 Merks; 16 LJs, 6 Merks…and so on, down to 2 and 20.
A third and final Mosey then to the COT. Remember QSource. Remember Joe Davis. PAX hopeful for new job opportunities. Sugardaddy’s daughter Caroline going Legally Blonde this week:) Pray for her Elle Woods debut.
LAST WORD: About half way through with us all holding a Chillcut, I shared my one word: Deeper. Going Deeper for me means caring for my soul well this year. But how? I’m gonna pursue better and more beautiful inputs. Yes, I’m talking about reading better literature, listening to better stories, discovering beautiful art and landscapes that inspire me. But better and beautiful abounds when I’m engaged with my 2.0s, and M.
Oh, and this is the mountain if any of you want to “go for it” with me.