Tag: Bo Wiseman (Saw Dust)

Tabata and Talk

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WARMUP: Various Calisthenics
THE THANG: 6 rounds of Tabata (5-1min exercises) targeting upper body, core, Lower Body, and Total Body with
MARY: Various Ab Exercises
ANNOUNCEMENTS: Bethel Mens Shelter and Kenya Charity Drive (see Poppins for Details)
COT: Prayer Request for Kaisers Friends who were displaced by Home Fire 🔥.

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Pancakes with Scrambled Eggs and Bacon

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Average age, 49, a bit young for my Q’s.
The youngster, Ruby Slippers let the way, followed by … everyone, he lead the way.
Soup To Nuts was notably near the front of the pack. Yes, he is the guy that delivers that huge Uline catalog to your mailbox every month.
YHC was the sweeper, apparently that is another way of say you are last, who knew.
The Thang:
We started with a short mosey to the Sugar Creek Elementary back lot, mostly for the light, I’m scared of the dark.
7 minutes of warm-up, windmill, SSH, other stuff. When we did the Hillbilly Walker, the mumble chatter was about Tennessee, OK South Carolinians.
Then back to the top of the hill. The board said 5-10-15-20 of each exercise, 5 at the top, same 5 at the bottom, 5-10 and the top, 5-10 at the bottom, and so on. There was also extra credit when you were done, for fast guys, I’m looking at you Ruby Slippers.
Some did burpees, some put their hands on the curb and did bunny hops, it was cute. I’ll grade YHC with a C- on burpees, done, was all of them with about 1/2 of them correct-ish and 1/2 – 1/2 arsed.
Other stuff, super hard core, liver eater stuff, jump squats, merkins, shoulder taps, pull-ups, you know. Just kidding, I’ve never done a pull-up in my life.
There was a lively discussion about counting, apparently touching one shoulder is a complete shoulder tap, who knew. I guess next time we just touch the left should 20 times and call it a day.
Then some curb and bear crawl stuff
Then the board flipped, another set of 5-10-15-20. This time we did not accumulate, but did go up and down the hill with only one exercise each trip.
That is about all we had time for, YHC was sweaty and hot as balls, dang weather is saweeet!
Return to Mary was 1.2 exercises and the clock struck 6.

Right about now, Saw Dust is under the knife for a toe deal, send prayers his way. Next week he will be hitting abs on a yoga mat at an undisclosed location … if you see him, join him for an LBC.

This was my first trip to Varsity, makes me want to change up the schedule, good so see some faces that I normally do not see.

Looks like we made it,
Barry Manilow

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Cinder Fella workout

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WARMUP: Mosie
THE THANG: Part 1: Partner cinder block work 2 reps each – alternating run and work. Curls, Shoulder press, bench press, Upright rows Part 2: elevens at the pullup bars and V-ups at the bottom of the hill, maybe 2 miles and lots of shoulder work.
MARY: no Time
ANNOUNCEMENTS: Rooster, Jaeger and more
COT: Prayers, for Drop Thrill health, friends with Cancer and recovery .

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Throwback jams session

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WARMUP: 25 SSH, 15 Moroccan Nightclub, 20 hillbilly walkers, 15 lss, 15 mtn climbers, 10 count plank, hands to the sky, Honeymooner, down dog, mosey to side of school loop
THE THANG: Head to toes Tabata – 8 cycles, 6x sets ea. 25 secs on, 10 secs rest/1 min recovery.
1. cdd/run lap
2. Dips/crab walks
3. Merkins/butt kickers
4. Lbc/bearcrawl
5. Superman’s/run lap
6. Monkey humpers/toy soldiers
7. Squats/lunge walks
8. Calf raises/ mosey back to cot
MARY: box cutters, American hammers, sitting flutters
ANNOUNCEMENTS: bethel men’s serve on Thursday, jaeger, rooster
COT: prayers for surgery and speedy recovery for sawdust, prayers for marriages and family

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Site Q 601 Q-School

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First edition of Site-Q … Q-School began on a surprisingly moist Tuesday morning. After a quick disclaimer we moseyed to the pavilion near the football field to share some reminders and just a few burpees.

Theme of the day : Stewardship. How as site Q’s are we stewards of F3’s Mission, our individual sites, and our fellow Pax? While this message was geared towards Site Q’s it’s one I think should resonate with all Pax.

Part 1: The Mission.

After getting to the pavilion we circled up and planked up. I asked the PAX what are F3’s 5 core principles. Which thankfully everyone got. Then a question on our credo. (Leave no man behind…leave no man where we found him). Did a quick 10 merkins IC.

Then I asked the assembled PAX what is F3’s mission? Most Pax Struggled with this question. Thankfully, Maximas was there to rescue his fellow PAX. With the reminder that F3’s core mission is to Plant, Grow, and Serve small workout groups for the invigoration of Male Community Leadership.

As Site Q’s we play an integral part in ensuring that our Mission as a group is carried out and that we act as a steward of that mission.

Other topics hit during this portion : Scheduling Q’s, culture building at your site, and general safety reminders,

Workout:

It was still a workout after all so we did 10 burpees on the minute every minute for 5 minutes then took a recovery lap around the track.

Came back and planked it up for Part 2

Part 2: The Operation

This section was focused on the nuts and bolts of being a Steward of your site. We discussed on how to work with the Q you schedule prior to the workout to ensure safety, and preparedness. We talked about how to market the site, and some best practices around timing and creativity. We also touched on safety, ensuring someone (especially the site q) has a phone with them and ensuring that the workout Q is aware of potential risks to the PAX and of the site. (I.E. traffic, footing,). Also, it’s important for the Site Q to act as a “sweeper” during a workout. Again, going back to our credo, we do not let anyone behind.

This is also where the Site Q must act as a steward of the site they oversee. We are guests at these locations. As a result, be mindful that we shouldn’t jump fences, drag cinder blocks, or damage property in any way.

Workout:

6-minute Emom 5 burpees 10 squats

Recovery Lap.

Part 3: COT

I wanted to separate COT out as a separate Category because of how much it differentiates us from other workout groups. Different PAX here shared what COT is to them and it shows why it’s so important conceptually. With that I imparted on the Site Q’s how important it is to embrace your role at COT by facilitating a positive experience for FNG’s. that means (during the workout) sticking with them, encouraging them, and ensuring that you capture their information.

Workout:

5 Minute EMOM

5 Squats 15 HR Merkins

With time running short, we had one last exchange about how to think about succession planning. Who else is willing to step up, who can we identify as the next guy to embrace the mission and steward it on to fellow PAX throughout the region. As site Q’s go this is something that should be top of mind early in your tenure. A key part of being a good steward is to leave something better than you have found it and in good hands.

Run to COT.

Final Thoughts:

We are really blessed with the men we have leading AO’s here in the Fort. Today was a great example of that as we had a great interactive session with some key reminders of why it is we do this each morning. For those looking for more detailed information on the points covered I’d encourage you to check out the Site Q handbook located within the Site-Q channel. More importantly, I’d ask all men of the Fort to remind themselves and familiarize yourselves with our mission. Remind yourself WHY it is we do what we do.

We, all of us, are fulfilling a need in our communities and are very lucky we can lean on each other and build from one another.

Thanks to all who showed!

Honored to Lead!

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Asphalt Football Field

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Warmed up with mosey, toy soldiers, karaoke, shuffles and high knees.

Went to the asphalt parking lot: every 10 yards we bear crawled to next exercise in cadence. Count of said exercises was ascending from 5 CT to 50ct increasing by 5 every 10 yds.

1/4 mosey followed by 10 burps.

Back to asphalt field and go in reverse.

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Honoring Battan Death March Survivors

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WARMUP: The usual
THE THANG: Honoring Col Ben Skardon. Clemson University Class of 1938. Col. Skardon, U.S. Army (Ret.), passed away on Monday, Nov. 15, 2021, at the age of 104, days after being informed of the approval of his honorary promotion to the rank of Brigadier General.
Following his graduation from Clemson in 1938, he served in World War II as the commander of Company A of the 92nd Infantry Regiment PA (Philippine Army), a battalion of Filipino Army recruits on the Bataan Peninsula in the Philippines. He led his troops through some of the fiercest fighting of the conflict, earning the Combat Infantryman Badge, two Silver Stars, a Bronze Star with “V” device, and a Purple Heart during the first four months of the war.

On April 9, 1942, he became a prisoner of war when American troops were forced to surrender to the Japanese. He then endured one of the most notorious war crimes in history: The Bataan Death March.

Skardon survived the march and more than three years as a POW, despite becoming deathly ill. Two fellow Clemson alumni, Henry Leitner and Otis Morgan, kept him alive by spoon-feeding him and eventually trading his gold Clemson ring — which he had managed to keep hidden — for food. Leitner and Morgan did not survive the war. Their story is now told at every Clemson Ring Ceremony.

As WWII came to an end, Skardon also survived the sinking of two unmarked Japanese transport ships carrying him and other POWs to mainland Japan. Russian units finally freed him in August 1945. He went on to serve in Korea from 1951-52 and retired from the Army at the rank of colonel in 1962.

In 1964 he returned to his alma mater, joining the Clemson faculty in the Department of English, where he taught for more than 20 years until his retirement in 1985.

In 2006, at the age of 88, Skardon became the only survivor to walk in the annual Bataan Memorial Death March at White Sands Missile Range, New Mexico. He walked more than eight miles and returned to walk 12 more times, the last when he was 101. He came to consider it a pilgrimage, and his duty to walk in honor of his brothers-in-arms who did not return from the war. When the COVID pandemic forced the cancelation of the New Mexico event in 2020, a team of students, veterans, alumni and friends created the Clemson 8 Challenge to honor eight Clemson alumni who survived the Bataan Death March and carry on Skardon’s mission of honoring those who gave the ultimate sacrifice. Skardon, then 103, walked more than three miles for the event, which raises money for ROTC scholarships.
Among his numerous accolades, Skardon received the Clemson Medallion, the Alumni Distinguished Service Award, the Alumni Master Teacher Award, the Order of the Palmetto, and a Congressional Gold Medal.

In 2006 the Col. Beverly N. Skardon ’38 Clemson Corps Endowment was established to benefit ROTC cadets, and in 2013 the Col. Beverly N. “Ben” Skardon Clemson Ring Endowment was established to fund the Clemson Ring Ceremony. The flagpole in Memorial Stadium was dedicated to him in 2016.

The workout to Honor Col. Skardon was as follows:
104 Hand-release Merkins
800mm Run
104 Squats with Block
400mm Block Carry
104 LBCs
800mm Run
104 Curls
400mm Block Carry
104 Flutters with Block Overhead
800mm Run
104 Shoulder Taps
400mm Block Carry
MARY: Take the block back to it’s home behind the ROTC buidling.
ANNOUNCEMENTS: Sign up for the Clemosn 8 Challenge to honor those that survived the Batan Death March. https://runsignup.com/Race/SC/Clemsonoratyourownlocation/ClemsonEightBataanDeathMarchRemembrance
Great work D2D teams. Jaeger coming up.
COT: What’s said in COT stays in COT, but this is where you need to talk about what’s happening in your life that you need others to listen to. Be open and be there to listen to your brothers.

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C.A.L.M.

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Well, this workout was anything other than
C.A.L.M. for the first 20 minutes. Comments were flying all over the place for my early incoherent 5:15 a.m. speech and demonstrations patterns. Rough start. It never let up after @Fishstix chided me with my beautiful description of Moroccan Night Clubs.
WARMUP: So we warmed up with a few of those and two other exercises.
THE THANG:
3 sections:
1. 15 minute workout with a partner; timer is the one person in the larger group doing 12 manmakers with a 30 lb sandbag
Partner rotate exercises based on timer listed above:
Merkins/Squats
Dips/Reverse Lunges
One arm Shoulder Presses with KB/Squat high jumps
We rotated through about twice.

2. Ab practice time. I will admit there was a lot of chatter in the first 15 minutes, less in the next 6.5 minutes of abs and quite a bit more of groaning and complaining.
1 minutes each:
Figure 8’s
Parker Peters
X-man Crunch
Rest for 30 secs
Starfish Crunch
21 Crunch
Twisted T-planks

3. Broga: 25 minutes with a focus on shoulders

ANNOUNCEMENTS: D2D is tomorrow.
COT: Lots of praises but also some serious prayer requests. Thank you men for sharing!
Thank you for the opportunity @headspin and @bodywash!

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T.H.I.N.K.

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WARMUP: Extended favorite warm-up with leg and hamstring focus
THE THANG:
Broad jump retreats – 3 sets of 6
10 yard sprint with a backpedal after touching ground – 5
Peter Pointers – 2 sets of 15
20 side to side hops, then 10 really exaggerated high knees, then 20 yard sprint – 4
Apollo Ohnos – 25 each side
Box drills – 5 sets of 3
From on the ground looking opposite direction get up into a 20 yd sprint -3
Lying on back into a 20 yard sprint – 4
90 degree max jump turns 3 sets of 10 (5 turns each)
5-10-5s – 3 rounds
Ali Shuffles – 2 sets

Frisbee golf: 2 teams; after each throw, the team has to do the following:
Bombjacks
Wide-arm merkins
Back raises
Russian V-up twists

For every throw that occurs from the team, the amount of reps per exercise increases by 2, starting at 2 reps per exercise after the first throw.
Both teams won one round each.
MESSAGE:
T.H.I.N.K.
Before you speak in anger toward your family or a friend, ask yourself:
Is it TRUE?
Is it Helpful?
Is it Inspiring?
Is it Necessary?
Is it Kind?
ANNOUNCEMENTS: D2D coming!
COT: People seem to be working through lots of illnesses and sicknesses generally outside of the PAX. Prayers for those struggling through these challenges.
Thank you, @Poppins, for the opportunity!

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Bring da toyz!

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WARMUP: We did a full body warm-up with a focus on the shoulders.
THE THANG:
Timer: 60 lb ball lift over shoulder – 22X; We each did 2 rounds. We rotate exercise stations after the timer/PAX is finished.
55 lb RAM Burpees
25 lb ball with Big Boy sit-ups
Incline pull-ups
HIgh Incline Merkins
High Decline Merkins
Dips
Merkin power push
Wide-arm merkins
Ab role out
Sandbag carry to Back pulls (need red band)
Run with 40 lb sandbag around cones
KB swings
One arm power squat presses
Band curls
Band shoulder presses
Shoulder raises with 10 lb KB-AMAP
KBs: Sumo squats

MARY: American Hammers
ANNOUNCEMENTS:
I gave my testimony mid-way through the workout.
COT: We went around focusing on praises. Main standout prayer request: pray for the families, survivors, and everyone involved in the Turkey/Syria earthquake.

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