Tag: Bear Grylls

12 days (actually 13) to celebrate a shovel flag handoff!

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Big shovel flag hand-off day so hype train was in full effect!  As PAX walked up to the gathering, Bear Grylls had 80s hairband music rocking why he was making preparations for post-workout coffeeteria.  YHC gave the disclaimer and jumped on a quick mosey given this chilly morning.  Mosey’d over to parking lot to the right of the school where we circled up for some warm up exercises and stretching.

Exercises included: SSH, Moroccan night clubs, low slow squats, hillbilly walkers, mountain climbers and then some leg, back and “6” stretches.

Mosey’d over to the playground in the back of the school for The Thang!  In true 12 days (actually 13) days of Christmas fashion, we had a weinke waiting for us and 12 days was explained by YHC.  For anyone reading and unclear on 12 days, start with 1, move on to 2 and back down to 1, go to 3 then 2 then 1, and so on.

As the list was next to the basketball court, since that’s where there was light on this chilly dark morning in the gloom, we started with suicides…

  1. Suicides – mid court, full court
  2. Burpees
  3. Calve raises – 3 out, 3 regular, 3 in
  4. Pull ups
  5. Hand release merkins
  6. Jump Knee tucks
  7. Flutters (double count)
  8. Bear crawl down & crawl bear back – full court
  9. Gorilla squats
  10. B 2 Wall – 10 sec count
  11. Lunge walk down & duck walk back – full court
  12. America Hammer (double) + LBC (double) + big boys
  13. Bomb Jacks (bonus)

The PAX made it to about day 10-11, with I believe Fish Sticks leading everyone possibly to day 12.  The killer in this had to be day 8 but YHC quickly reminded the PAX that Spiderman (yes, he got a shoutout) who had 12 days at #BlockParty the day before crushed the PAX with Bear crawl / crawl bear on day 2….so a quick fix for the mumble chatter.  Once time was called, mosey’d back for COT.

Announcements, prayers and praises (CSPAN style).  YHC shared that as we enter the Christmas season, after just leaving Thanksgiving, giving Thanks has been at the forefront of his mind.  Being grateful for what we have, i.e. families, health, each other, it’s easy to forget how some people are not in the same positions we are in.  As we enter the holiday season, and even after the holidays, keeping a watchful eye for how we can help others less fortunate than us, puts us in a unique position.  How you choose to act in those situations or if you have your eyes and heart open, is something to be mindful of.

Closed out with prayer and the celebration of the great work Fish Sticks brought to Pantheon and the beginning of the Bear Grylls legacy.  The beginning of this legacy kicked off with the Pantheon flag makeover – which was great to see!  I highly recommend checking it out and getting the full breakdown for each detail.  It was a pleasure Q’ing today and am happy to do it anytime!

Shady

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Dura-freakin-bility

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Great morning in TC- 12 men farted outside of the sack.- wait.  Unsacked the fart…wait.  Got out of bed in 26 degrees to take the DRP and get better.  It was old school good old times.

Had the stairs in mind today but not enough light- another time Pantheonians.

After a couple of PLLs(parking lot laps), we headed to field.

COP:

  • SSH, IW, Squat, Moroccan night club, with 2 burpees in between.
  • Kareoke, Toy soldiers,  70%, 80%, 90% runs across field

The Thang: Dora 123

  • 100 Mac Tar N Jai
  • 200 Sumo Squat
  • 300 Freddy mercury

Merkin Clock: # of merkins = position on the clock.  total 78.

Close with some MAry: Box cutters and Dying Cockroaches

Naked Man Moleskin

Everybody rocked the #king today as we did all cadence and partner PT today.  Great work by Pax in picking up the #6 during Dora.  that’s what its all about men.  Leave no man behind.  Good grass work today- no one complained.  Funhouse spouted some nuggets on durability.  More accurately- dura-freakin-bility.  Posting in adverse conditions better prepare you to succeed especially when handling hardships or challenges.  Do the hard thing men.  take the DRP.  A few words on changing your mindset by swapping the words “have to” for “get to”.  This simple little trick will help you really appreciate all your have and move towards gratitude.

Announcements:

  • Bear Grylls taking over as Pantheon site Q- AYE!  Great work Fishsticks and looking forward to Bear Grylls leadership.
  • Bear Grylls Rucking again in honor of cousin who committed suicide from PTSD serving to tours overseas.  He will cover 125 miles and has a goal of raising $2200.  He will tweet out details so you can read more and donate/support.  #WYH
  • Christmas party Saturday
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Alcatraz “fun”

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8 HIM got better this morning at Runde Park for some Lutefisk and Bear Grylls fun.

After a quick disclaimer (no FNGs) we moseyed around the parking lot to the field where we circled up for 7 warm-up exercises:

Peter Parkers  x 15
American Hammers x 15
Carolina Dry Docks x 15
Krakken Burpees x 5 OYO
E2K’s (R ankle over L knee, L elbow to R knee like a crunch) x 15
Ranger Merkins x 15
Seal Jacks x 15

And yes, that spells PACKERS.  GO PACK GO!!  Thank goodness the NFL is back on.  I’ve been having withdrawals.

The Thang:

Start with a modified “Charles Bronson:”
Perform 50 exercises at point A, sprint 100-ish yards to point B, army crawl to point C, mosey back to point A for 50 different exercises.
1st exercise: 50 x Side Straddle Hop
2nd exercise: 50 x Merkins
3rd exercise: 50 x Jump Squats

Next a modified “Millennial:” The PAX thought I would be calling out the exercises via text, twitter, or some other form of nonverbal communication.  Perhaps  we’d just have Bear Grylls do all of the exercises for us while we sat and watched.  But no, we’re gonna earn this one.  Split PAX into 2 teams of 4.  Starting point, do 25 x of each exercise, mosey 100 yards, 25 x of exercise, mosey 100 yards back, 25 x of exercise… you get the point.  Rinse and repeat 10x for a grand team total of 2000 ‘reps’ in honor of the millennials born around the year 2000.
1-Carolina Dry Docks
2-Squats
3-Moroccan Night Clubs
4-Flutters
5-Mountain Climbers
6-LBC’s
7-Merkins
8-Lunges
9-Side Straddle Hop
10-Burpees (a crowd pleaser)

And with that Lutefisk handed the baton to Bear Grylls.  The PAX were toast, and unsure of what to expect from what we saw earlier which looked like the unloading of Myrtle Beach from his Range Rover onto the sidewalk above captured in bags.

Ten stations were set up about 10 yards apart for partner work. The pace setters on the end were either a ruck down and up the hill or carry a 100lb sand bag up and down the hill. The other stations were AMRAP and included…. a ton of sandbags.  Each bag had different weights from 30lbs to 60lbs and included: calf raise into overhead press, bear crawl bag drag, row into curl, dead lift into kettle bell swing, and a ball slam and jump from crunch position.

With that a mosey to COT where we honored CSPAN with one thing each of us is thankful for. Prayers and praises for kids, uncles, jobs.  Praises for families, F3, job anniversaries.  Bear Grylls led us out in prayer.

I feel honored, humbled, and blessed to be able to have an opportunity to lead these true HIM who come out and give it all they have to get better.

Lutefisk out.

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8/1/2018 – Tour of the Pantheon

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Warmup – lap around 1/3 mile track with butt-kickers, high knees, l/r side shuffle.

Warmup – regular, wide, diamond merkins followed by Moroccan nightclubs.

1 Reps Circle of Power Time
Field Ptnr WelBrw Suicide Long Way BoxCutter 1min
Theatre Bear Crawl/Burpee Top/Bottom – 6 2x Squat Jump 1min
Hill Sprint 1 Plyo Merkin 1min
Ball Field MTJ/Car Dry Dk 30 3 Uppercut/Sprwl 1min
1 Reps Circle of Power Time
Swings Pull Up/Plank Crunch 10/failure Seal Jacks 1min
BB Court Inchworm/Sumo Jack Failure Pistol Squat 1min

Announcements – convergence on 8/3, Ragnar & p200 teams looking for runners.

Prayers/Praises – Olafs daughter, Cable Guys’ Family and Brother.

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A Strong House is Built with HEAVY METAL

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7 Gathered for Giant Sets in a body builder type workout focused on each muscle group followed by a circle of power with two burnout exercises as PAX alternated.  Rep counts to the right on the grid.

Warmup:  Side Straddle hops, low slow burpess, front straddle seal hops, wide, normal, diamond merkins.

Shoulders Bi’s Legs
5 Front Raise 1KneeCurl Front Lunge
10 Press Reg Curl Sissy Squat
15 Upright Row 1Hammer Squat
5 Front Raise 1KneeCurl Back Lunge
Circle of Power Bus Driver Lucky7Curl Calf Raise
Dynamic10 Bear Crawl Gorilla WalkL Sprint
Chest Core Back Tri
5 Side Fly Am Hammer Pullover Kickback L/R
10 1-2-3 Dolly Lawnmower Overhead Press
15 Press Crunch Plank Row Skullcrusher
5 Side Fly Am Hammer Pullover Kickback L/R
Circle of Power 1/2Merk Hold Boat Back Merk Dips
Dynamic10 Superman Pump Goofballs Gorilla WalkR Crab Walk

Announcements:  Sweti, New Tomakawk, Bermuda Triagle,

Prayers:  Gratitude for a great new day and the pax that attended, healing for the sick, wisdom to start the week.

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Sandy Cones at Alcatraz

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Warmup:  Seal Jacks, Multiple Hold Merkins, Low Slow Squats.

1st Half Thang by Bear Grylls:  Mosey to the hill for uphill AMRAP sandbag and 20 & 35lb ruck work.

  • 20lb slam ball – Carolina Dry Docs and A Frame Crunches,
  • 20lb Sandbag – Lunge Choppers,
  • 45lb KettleBag – Squat Upright Rows,
  • 40lb Spartan Pancake – Front Raise to Overhead Tricep Extension,
  • 60lb Sandbag – Row to Curl.
  • 75lb Sandbag – Clean Jerk Press

As rucks reach top or bottom of hill, PAX advance to next station via bear crawl.

2nd Half Thang by SkateOrDie:  Mosey to Parking lot for cone workout

Cones with 3 exercises each for 20 reps in each corner, then advance to middle for group cone exercise then back to corners.

Prayers for victims and perp at school shooting, those in hospitals.  Praises for pax brother new job and pax wife negative test results for good health.

Aye!

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The Armory – Keeping warm while listening to Death Metal

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8 pax came to get stronger, better, faster and so they came to The Armory of course.
It was a chilly morning so we had to keep moving but I wanted to keep to kettle-bell tradition.
The Thang:
  • Mosey around church
  • Shuffles
  • karaoke
  • toy soldiers
  • SSHs

 

Go Grab bells and meet at the circle

Partner up and here we go…

  • Partner does exercise while other partner runs the circle around the lot or optional bear crawl up to church doors and back. It was a nice mix.
Flutter kick
Russian twist
V up
Hello dolly
Leg raises
Lunge
Squat
Right leg
Squat figure 8
Left leg
KB Swing
Shoulder press
Upright row
Bent row
Lat raises
R/L Curl
Concentration curl
Tri extention
Skull crushers
R/L Curl
Great time by all and we stayed warm.
The PAX for The Journey showed up at 6 so we knew it was time to go.
Thanks for Q Assassin!
Cake Boss
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If in Tega Cay you utilize hills and RUN

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YHC took the message from Maxims at Tuesday’s Beyond WO to heart. We all find reasons to not push through difficult times; if thats a workout, raising kids, marriage, we tend to find a reason to give up or divert what really needs to be done. Your mind will convince you to stop or divert, but your body can go beyond what you think you can’t do. This resonated with me as I feel that I have been finding excuses for not being a better man, father and husband. What better way to start changing my mentality by locking shields with my F3 brothers and as the TV show Survivor states “expect the unexpected”. This starts with something that YHC needs to do more of to get better – RUNNING (and yes no Pull-ups today – shocker)

The Thang:

Nice mossy warm up run around the entire TCES

COP at front doors for 15 Windmills, squats, Moroccan nightclubs, IW, LBCs, merkins.

Line up at crosswalk for suicides:

Round 1: to first drop off sign then to second drop off sign (didn’t realize how long a run that was) then 5 merkins at end

Round 2: to end of sidewalk, to first drop off sign, to fire hydrant, then 10 merkins

Round 3 rinse and repeat round 2 but run backwards out and then forward back in, then 10 merkins

Round 4: rinse and repeat round 2 but run backwards both directions, then 10 merkins

Round 5: rinse and repeat round 1

Mossy to intersection near baseball field and circle up for:

Flutters, Bridge (raising each leg for 5 seconds each), LBCs

Mossy to intersection of Tega Cay Drive and Hubert Graham Way

Run to bottom of hill (about 0.25 miles down) and do 10 squats, run back up to intersection and 5 merkins – Rinse and Repeat for 3 times

Mossy back to school intersection at baseball field and circle up for another round of bridges and hammy stretches

Suicides for 2 rounds to fire hydrant and first drop off sign

3 minutes of Mary called out by each PAX

COT

Now, can we all fight through difficulties and go Beyond what we think we can’t do? I sure hope that I can embrace Maximus words everyday and push beyond my boundaries in all aspects of life. Funny, as I write this backblast I recall something I said when I co-hosted the the Fort invergence this past fall I challenged each PAX to do something new and different….here it is and what a great challenge! Go Beyond my mental abilities.

Prayers to our good pal Mr. Clean as he and his family go through the loss of a loved one and allow them to see love, faith, and the LORD. Prayers to YHC friend Sherry who is in ICU recovering from intestinal surgery. Always a honor to Q, thanks Fishsticks!

Trucker

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Pantheon: 45min Plank…..can you do it?

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It was forecast to be 100% rain at 5am and when I let the K-9 out at 4:40, it was not raining. Thank you Sky Q!! It drizzled on and off but no downpour. I was glad to see 7 PAX arrive so that me and Fish Stix did not push each other to the point of Merlot splash. Was nice to have even number of 8 because I’m a little OCD and like even numbers.

Away we went after the disclaimer and other chatter….

Mosey to back of school and form the letter “L” under the over hang to stay dry…..one time its drizzling

  • 20 SSHs
  • 10 Windmills
  • 20 Squats
  • 10 merkins

Mosey to swings

  • 20 swing crunches
  • 10 Inch Worm Merkins
  • 2 rounds

Mosey to road behind school (rain stopped)

  1. Run 100 yards, do 100 SSHs, Run back and plank for 6
  2. Run 75 yards, do 75 Mtn Climbers, Run back and plank for 6
  3. Run 50 yards, do 50 LBCs, Run back and plank for 6
  4. Run 25 yards, do 25 Merkins, Run back and plank for 6
  5. Run 10 yards, do 10 Burpees, Run back and plank for 6

Mosey to far side of school and form “L” again drizzling again

  • Lazy Dora 1,2,3
    • 100 Merkins – Partner 1 Planks, Partner 2 does 10 reps and switch back and forth
    • 200 LBCs – Partner 1 Planks, Partner 2 does 20 reps and switch back and forth
    • 300 squats – Partner 1 Squat Hold, Partner 2 does 10 reps and switch back and forth

Mosey to front of school find grassy spot

Jack Webb Plank Jacks

  • 1 merkin, 1 plank jack: 4 overhead claps
  • 2 merkins, 2 plank jacks: 8over head claps
  • 3 merkins, 3 plank jacks: 12over head claps
  • 4 merkins, 4 plank jacks: 16over head claps
  • 5 merkins, 5 plank jacks: 20over head claps

COT:

We talked about some of out favorite things about Christmas. Some of them were Cards, giving gifts, smiles on kids faces, being with family and my own was the peace and quiet on Christmas Eve was always my favorite…..away from the chaos of life.

We live in scary times; loss of jobs, marriages are tough, kids are angry or depressed, war, terror, fires, hunger, division and illnesses. No different than 2000 years ago in Bethlehem when the king was killing people at will and the roman soldiers were occupying the land and it was intimidating and scary. However they whole point of Jesus coming on Christmas was to remove fear. Believe in him and know the peace he brings and be confident that he has your back and you wipe fear from your future.

Humbled and honored to lead. Thank you Fish Stix!

Cake Boss

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Alcatraz: Special Thx Uncle Sam VQ and Boss of Cake

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I can’t even tell you really how many PAX came to Alcatraz for their DRP, because I thought I was a greeter at Walmart with all the men coming and then leaving it was a constant revolving door. Regardless, a majority of men got after it and with Uncle Sam making his VQ, we were all in for a treat. So after an attempt at introductions, disclaimers and usual office work, YHC handed it off to Uncle Sam.

The Thang:

 

  • Uncle Sam on Q:
We started off jogging to circle up on center field and warmed up the hipsters by shaking some Finkle Swings (5 reps/leg). 14 Moroccan Night Clubs followed up in a weird sequence since the VQ was stumbling into the rhythm.  The 18 Side Straddle Hops helped the inmates @ Alcatraz get the sensation that it was going to be easy but then they had to scrub the floors with some Annies (10 per arm).  24 Imperial Walkers and 24 Hillbillies thrusted them into Q’s arms.
  • Cake Boss on Q:
5 Burpees OYO
Mosey to the Playground for Mini Murph
Each PAX…no partner
1Lap around Park
50 Pullups
100 Merkins
150 Squats
1Lap around Park
Mosey to the Bball Courts count off 1’s and 2’s
1’s suicides
2’s Freddy Murcurys
flap jack
1’s suicides
2’s flutters
flap jack
Mosey to Hill behind Baseball field
Roll the dice of Pain, do the exercise, run the hill
10 Burpees, 10 Lunges, 10 LBCs, 10 Mountain Climbers
Hand off to Uncle Sam 
  • Uncle Sam on Q:
20 Groiners inspired a lot of grumbling  and some started crying “Parking lot!”, but we still had to do 24 LBCs and 8 Starfish Crunches to get our backs wet with the morning dew.  Partnered up we sprinted from base to base in the Baseball field as if we had hit a home run but stopped;ing for some Mountain Climbers at each base.  Inning was over and prisoners got to go back to their POD cell for some announcements, a lot of Turkey talk and a sweaty thanksgiving for all things good that come from SkyQ.
  • YHC spoke to the men about the “Real” things we are thankful about. Yes we all can be thankful for the obvious, but what are the things that when you realize how grateful you are you get emotional and it makes you want to be a better man. We need to focus on those things when life gets tough. When things and expectations are not going our way….and realize….that thing that makes us realize Sky Q loves me and my brothers are standing with me and everything will be fine!
  • Thanksgiving convergence
  • Christmas Party
  • Joe Davis Run
  • The Rooster CSAUP in Rock Hill

 

Thank you Senator for the opportunity!

Cake Boss & Uncle Sam

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