RPG Broga

20 Minutes of Broga and then we ran down to the green sewer light and turned into Keswick to do laps.  3 miles in all.  Wrapped up with a little Mary.

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#LacesIn. 0515. It Pays To Be A Winner.

We played a little bit of “It pays to be a winner” this AM at Laces In in honor of GoRuck Team Selection which starts today.
If you aren’t familiar, this is a common phrase spoken in Selection, and it’s a great tool they use to get into guys heads to make guys feel pressure and push themselves.

Here’s what it looked like… The Thang:

We moseyed to the back parking lot behind the baseball field (the Band Practice Lot) for a little warm up. Some Mountain Climbers, Windmills, SSH… the usual fare.

Then we moseyed to the front of the school for some CDDs, lunges, and flutters. Spiderman made a comment at one point about losing guys because of the pace. I thought about that… With a crowd as large as we had this am, I wanted to get a sense of where their heads were. Who’s pushing, who’s trailing, who’s struggling…? Am I struggling? Am I trailing? Can anyone even really know these things…?

Anyhow, then we moseyed back the lot from whence we had just come, where we began every Pax’s favorite game show: “It Pays to Be a Winner” (at this point, the Pax didn’t know we were playing). We lined up at one end of the lot and got underway.

Round 1: Bear Crawl to the other end. Alchemy won this round. Because he’s 17. And quite fit. Since he won, he got to choose the method by which we traveled back to the other end. He chose Bear Crawl. He was disqualified from choosing anymore. Because he’s 17. And quite fit.

Round 2. Bear Crawl to the other end. Alchemy won again. Shock. So his prize was that he got to pick who chose the next method. He chose Moab. I don’t remember what he chose, but it was no fun.

We continued to play a few more rounds with Pax choosing sprints, Bernie Sanders (Nur, Backwards Run, whatever you want to call it), Power Skips, and finally Broad Jumps. J-WOW won that round and so he got to set the pace back to the bottom of the hill by the stadium (the driveway in). We made a stop at one point to let everyone catch up and did an exercise there… No recollection what it was… anyway, we finished our mosey to the bottom of the hill and partnered up. SIZE ALWAYS MATTERS. #TWSS

Bonsai won the sprint to the bottom of the hill, despite my best efforts to cheat, and so he picked the partner method of travel to the top of the hill. He chose wheelbarrow. Because he hates happiness. Funhouse and Jekyll tried to cheat to get ahead and despite my best efforts to pull them back and make it “fair” (which meant making them go back to the start so I could cheat instead), they still won. So we moseyed back to the bottom of the hill and since they were the winners, they chose the method of travel to the top of the hill. They chose Partner Carries. Because they hate Bonsai.

The winners this time were the come from behind, dark horse team of Zima and Dirty Harry. Turns out Harry runs faster under weight. Which confirms our suspicion that he’s not actually from this planet. One more trip up running backwards and that was pretty much it for us…

The party bus came, saw, and spread the love…

-DH

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Block Party Beat Down

I was excited to Q Block Party after the co-Q at The Fort on Sat.  I arrived early and saw 7 runners take off at 5:00 sharp with Bird Cage leading the way down the back trail.  Cars began to file in and the cars kept coming.  I wasn’t expecting a large crowd and then I heard that CSPAN was still in town and was coming to Block Party so I knew there would be a big and rowdy crowd on hand.

Once we hit 5:15, no FNG’s were present so a short disclaimer and off we moseyed.  Since the park has several obstacles littering the grass from the festival, I was going outside of the park.  We moseyed to the first parking lot up front and circled up.

  • Imperial Walkers
  • SSH
  • Arm circles front and back
  • arm stretch across body
  • mountain climber
  • slow merkin – 3 count down, 3 count hold, 3 count up

Mosey over to the sidewalk and wall near Springs Global.  3 exercises , 3 sets, decreasing reps each set.

  • Dips – Reps –  25/20/15
  • Derkins –         20/15/10
  • Step-UPS –     30/20/10

Mosey to the big hill and meet at the top parking lot.  3 excercises, 15 reps each, then run to bottom of the hill and come back up the hill backwards.

  • Squats/Monkey Humpers/Calf Raises
  • Slow Merkin/MNN/O/H Clap
  • Flutter/ Big Boy Sit-up/Hello Dolly

Mosey back to the sidewalk and wall where we started and do one more set of  dips and derkins 20 & 15.  Mosey back to the park. Since we had a few minutes left I decided to take a lap around the park on the path for an added bonus.  We ended back at the parking lot for set of LBC’s.

This was a great morning and I enjoyed the chatter and hard work.  Through the Q Source, I have been motivated to look for ways to continue to accelerate  in all areas.  I shared with the group that I have been successful in accelerating in King, Queen and Jester control, but the last 4 weeks the QSource was focused on Faith.  I was convicted that I am not accelerating in study and recognize the need to have my shield locks there to hold me accountable and provide the push I need.  I asked everyone to think of where they need to accelerate and who are they going to have beside them to hold them accountable.

Thanks Esso for the opportunity to Q and lead the Pax.

Rebel

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6 years, God only knows where I might have been….

6 years ago YHC rang the bell for the first time with a handful of rag tag HIM’s. There were 3 workouts, total, in The Fort. A lot has changed!  YHC was blessed enough to be able to come to Block Party and Q on a day that has changed my life.  32 other PAX joined YHC in the gloom for some fun for Day 20 for Ass Kickn’ April Y2!

The Thang:

Long loop around WEP

COP

SSH X 50, Squats X 25, IW X 20, Mountain Climbers X 25, Plank Jacks X 25, Slow Sumo Squats X 25, 6 count Burpees w/ hand clap X 10, SSH X 10 – Mosey to playground

DORA 1-2-3

Partner up, 100 Merkins, 200 Squats, 300 LBCs. Go.

Huddle Up

Got the PAX together to briefly talk about what F3 has done for me.  I had initially thought that F3 would always be a physical challenge, and it is, but I would never have guessed how much the 2nd and 3rd F’s would come into play.  Having 32 other men show up at 0515 to work out under my lead, shows exactly what F3 is all about.  Supporting your F3 brother celebrate a special, life changing day by doing burpees and dodging fire ants.  The 1st F is the magnet, always pulling you in.  The 2nd F is the glue, keeping you connected and active.  The 3rd F is the dynamite, serving others, putting yourself 3rd and sharing this crazy thing F3 to all men around you. Off to the hill for Jacob’s Ladder.

Jacob’s Ladder – 8’s – 1 Burpee at top and 7 Bomb Jacks at Bottom. Add, subtract, flippy flop, you know the drill.

Off to COT, but lets do some more while we count down to 0600.  30 seconds of Mountain Climbers, Plank, burpees….. Saved by the Bell. Done.

Great Tuesday morning.  So humbled and blessed with the HUGE turnout this morning.  I couldn’t be more excited about being a part of F3!

FunHouse

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Fishing with Bass-oh-Matic

Celebrating Bass-o-Matic Birthday! 10 HIM came to the Ballroom for a cool 45 degree morning workout and a chance to get better.  No FNG’s, Disclaimer, and a question to all the Pax, Are you accelerating ???

Time to Mosey!  

Circle up for the most important 10 mins of the morning :  The Warm-up! (avoid injury)

SSH x 15, Moroccan NightClubs X 10, Imperial Walkers X 15, Merkins, X 10, LBC’s X 10,  Windmills X 10, Cherry Pickers X 10,  Hamstring Stretch (Right over Left)  – (Left over Right) Touch your Toes, HillBilly Walkers X 10, 2 Flying Squirrels  – Warm up Complete – Time to Mosey!

Start with some DORA  – Partner up! :  100 Bobby Hurley’s  ( Partner Plank ) X 20 :  200 Dips ( Partner takes a lap ) : 300 Step ups (Partner take a lap)  – modified to 200 Step ups.

Time to Mosey around the school to the Wall !  Pax immediately took their spots on the wall without hesitating, but the Q had to explain the Red Chair sitting empty.   Circled up the PAX for a quick Happy Birthday Bass-O-Matic salute, and explanation of the Red Chair that was RESERVED for the Birthday Guest!    Bass-O-Matic took his spot on the throne, Pax took their spot on the Wall for the standard Wall Sit with one Pax jumping out of line to complete an exercise that was instructed by Bass-O-Matic.  That’s right, the Q had been turned over to Bass who had full discretion for the reps and the exercise to be completed by the PAX jumping out of line.  We worked our way down the line with a big grin worn by Bass-o-Matic,  as he relaxed in the chair.  Recover!  Rinse and Repeat with Bass in full control of the Pax, but this round he completed the exercise he called out,  side by side with each Pax!  (Impressive!! – HIM)

Recover: Time to take a minute to Revisit the “Theme of the Month – “Being Still”  :  Time to Organize Personal Priorities,  What are your Strengths and Weaknesses, What Can YOU contribute, How can you become an Encouragement and Helper rather then a drag or disappointment. Being Still is an opportunity to see who “we” really are!  “Being Still” gives you the time and privilege of knowing who GOD really is……..YOU can lean on him, He can take away your  burdens, He can provide STABILITY in your life!  Offer God the gift of Stillness in times of Quietness!  Aye!

Time to Mosey!  We made our way up to the front of the school where 4 of the Light poles had cardboard signs beneath them…..words of encouragement!  We circled up at the first light pole and completed the words of encouragement with each Pax taking the lead for an IN-CADENCE workout.  We completed the set of 3 exercises at each of the 4 Light Poles before heading back to COT with 1 minute to spare:

1st Lightpole : Flutters x 15, LBC’s x 15, Shoulder Taps x 15

2nd Lightpole : Merkins x 15, Man Climbers x 15, Wide Arm Merkins x 15

3rd Lightpole  Low Slow Squats x 15, Sumo Squats x 15, Lunges x 15

4th Lightpole : SSH x 15, PlankJack x 15, and finally BombJacks (OYO X 15)

COT:  Reminder about Mental Health conversations and awareness!  Q Source, Prayers and Praises: Closed out.

Blessed for the Opportunity to “Q”  – Blessed for F3 and association with HIM!

 

 

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Mental Health Awareness at the Pantheon

Mosey around the side of the school.

quick word about what mental health means to you

Warm up
15 – Windmills
15 – Imperial Walkers
20 – Moroccan Nightclubs
10 cherry pickers

5 burpees OYO

30 count people’s chair  with arm flutters
Balls to the wall 10 count

30 count people’s chair with
Balls to the wall 10 count
30 count people’s chair
Balls to the wall 10 count

5 burpees OYO

Mosey to the back of the School

discuss that there is more to mental health than depression

20 Merkins
20 CDD
20 Hand Release Merkins

5 burpees OYO

Lunge walk half way down flip to LT. Dan’s

5 burpees

mosey to the side of the school

Plank
Plank shoulder taps
Seal Team Sit-ups

20 American Hammers

Mosey to the front of the School

Global warming with 30 Monkey Humpers each Pax one at a time while Every one held al-gore, imagine 25 pax  = sore legs

Maximus Shared his struggles  and YHC spoke about my struggles in the past due.

It was awesome to hear so many Pax open up and being vulnerable. T-Claps to all that attended this is not a easy subject to discuss.

Prayers sent up for those that are struggling and have struggled with this topic.

 

 

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AKA to Clydesdales for a River Run

Day 9 of AKAY2 did not disappoint.  13 PAX came out to run the hills of the River District.  Beautiful morning, no sweat shirts and lots of yellow running gear!

4 mile loop: down Market straight to River District cul-de-sac and come on back.

5 mile loop: 160 to Sutton, right on Market intersection, straight to River District cul-de-sac and come on back.

Everyone got back safely and finished with COT.

Prayers for Jessica, Rebel’s co-worker,  battling 2 forms of cancer.

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Broga/RPG – Blame it on the Rain!!

5 for Broga under the Bank Drive Thru lanes (Stay in your Lane Bro)

4 for quick run to Regent Park Tennis Courts and back

YHC had Q of RPG and ChicknWizdim so lucked out that the PAX avoided the rain and Bass O Matic and I got about a 3mi run and then out so I could make to Chick-filet in time

Thanks for the Q Bass and awesome time with Broga!!

 

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Fooled!

The Thang

12 days into spring, in SC, you’d think the gloom would be a perfect time for a run. Not that it wasn’t anything we couldn’t handle, but the 11 PAX that made it to Flight Plan were shocked, shocked I tell you, at the low 30’s temperature accompanied by a constant wind that seemed to come from every direction.

But we carried on with a newly modified River District route that avoids New Gray Rock since traffic has become too heavy. Down Sutton, right on Founders and over to Sterling Heights (which seems to be uphill in both directions), cross over to Harvest Pointe and loop it back the same way.

Announcements:

Canoli Run May 18th at St. Philip Neri – Proceeds sponsoring the Children’s Attention Home.

Praise:

Rebel’s Daughter starting a new job in San Antonio

Strong F3 representation at Christina Memorial 8K and Virtual Run at Alcatraz

Hootie – Running bridge run Saturday; Dungaree Bridge Run AND A Spartan Race!

NMM

I know it was a coincidence, but the slight change in the route, brought about big challenges today. Heading back up Harvest Pointe, the wind hit us dead on. Heading out Sterling Heights was hillier than any of us remembered. But we all made it back. We all agreed we were better for the extra effort the run required of us. So when you have those challenges in your routines, with your family or with your job, are they really worth getting upset about? Maybe just think of them as a windy/rainy day at your AO. Yeah there’s a little more effort, but those are the ones we always remember. Make sure you’re not looking back shaking your head because all you could do was mumble chatter, but you’re looking back smiling because you knew all along you could get through it.

 

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