Tag: Bonsai

I hate you, I love you, I hate that I love you

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Weather – 35 degrees and not sunny with a slight wind coming in from the northeast.

13/14 PAX (not sure the total number but 21 was the total between Laces In and Laces out) showed YHC some love by posting on this beautiful Thursday morning. No joke I thought most would post the Celebrity Q CSPAN on the Track considering it is P200 training season. Though he PAX showed some love, YHC didn’t show it back. Here’s how the beatdown went:

The Thang

Mosey around the parking lot with some Butt Kicks, High Knees, Karoake and Toy Soldiers. Circle up for COP

SSH x 25
IW x 15
Windmills x 10
Mountain Climbers x 15
Peter Parkers x 10
Parker Peters x 10
Low Slow Squats x 15

Mosey over to the hill.
1 partner runs to the first speed bump while partner exercises. Plank after each round of exercise.
100 Hip Thrusters (plenty of jokes about thrusting and humping)
100 Merkins (jokes stopped after they realize whats happening)
100 Squat Jumps
At this point the PAX realize its a deconstructed burpee.
100 Burpees (aka 100 I Hate You’s)

Mosey over to the Large Gym Parking lot where cones were setup
Exercises done Cupcake style (formerly known as a suicide)
40 SSH, run to first cone, 20 Carolina Dry docks, run back to start, 40 SSH, run to 2nd cone 25 LBC’s, Run Back to start 40 SSH, run to third cone 25 Squats, run to start 40 SSH, run to last cone 5 Burpees, run back to the start.
Mosey 3/4 a big lap until over at the 5 Burpee cone.
Rinse and repeat but the start line is at the Burpees.
5 Burpees, run, 25 squats, run, 5 burpees, run, 25 LBC’s, run, 5 burpees, run, 20 CDD, run, 5 burpees, run, 40 SSH. Finish at SSH. Mosey back for 2 minutes of Mary – LBC’s and Flutter Kicks

COT and BOM with Laces Out

Announcements – Yeti 2-24, Reading with kids on Mon/Wed (contact Deacon/Copay), Saturday coffeteria at Peach Stand following workouts, read your newsletter.

Prayers – Corruptions Mom having Surgery today, FMHS teacher that had open heart surgery this week, marriages, families, kids, our community

Moleskin
1. Thanks Lil E for the opportunity to lead this morning.
2. Great Push this morning by All PAX. Moderate amount of complaining. I can handle that. And yes, I have love/hate relationship with burpees.
3. 1 month into 2018 and how are we all with our 1 word. As some of you may know my word is Patience. It has already taken on many forms throughout the first month. The biggest takeaway thus far is to remember to take a deep breath every now and then and just let it all go out instead of keeping everything inside.
4. Just Breathe

Shanks out

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8

Taking it easy at the Golden Corral

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After two Qs last week, YHC’s creativity was all but spent. Nevertheless, when Old Bay asked if I could fill in for Boeheim, I agreed to help. I still have that Twister spinner I made for a previous Q, so I already had something “prepared” in case I didn’t have time to come up with something new.

Not being satisfied with repeating something, I decided to at least update the board a bit (and tried cutting off a finger in the process, so ignore the blood stain if you see it). This will come in handy later, but I’m getting ahead of myself.

14 cold-ish PAX (well, 13, as Cake Boss came rolling in late) posted to Golden Corral before dividing up – six to ruck with Mainframe, Old Bay to run by himself, and seven for the bootcamp. Disclaimer was given (probably my best yet), and off we went. The first couple minutes of the mosey around to the back parking lot were spent explaining what we were not doing: no somersaults, no inverted burpees, no flips, etc. Apparently people get concerned when they find out it’s a Jedi Q. Incorporating knees to chest, butt kickers, and karaoke, we wove around until we found a good spot in the corner of the back parking lot to warm up a bit.

COP/Warm-up

My warmups are getting a bit repetitive, but it seems I feel the need to stretch the hamstrings and open the hips with:

10 windmills IC

10 low slow squats IC

10 hillbilly walkers IC

10 merkins IC

Downward dog with cross body ankle grabs (probably the weirdest move of the day)

Not feeling quite warm enough, we moved over to the curb for some dips and crab cakes, Jack Webb style: one dip and four crab cakes (single count, with hands on curb), all the way up to ten and forty. Our shoulders got nice and toasty, though there were many modifications including a fully-seated version of the crab cake, but since Cake Boss has 60 pound weights at the end of both legs, grace was extended.

Shake it off, then mosey around to the front of Harris Teeter for the remainder of our fun.

The Thang

As mentioned, the Twister spinner made a reappearance for today. Basically, spin the spinner, do the exercise as prescribed, then run across the parking lot to the stop sign and back. Rinse and repeat. The exercises:

Two Arms

Donkey Kick (x20)

Merkins (x20)

Burpees (x10)

Dips (x20)

One Arm

Donkey Kick (x20)

Merkins (x20)

Burpees (x10)

Dips (x20)

Two Legs

Donkey Kick (x20)

Burpees (x10)

Squat Jumps (x20)

Bear Crawl

One Leg

Donkey Kick (x20)

Burpees (x10)

Squat Jumps (x20)

Bear crawl

The first spin resulted in one-arm merkins, which was a real crowd pleaser following the Jack Webb dip/crab cake combo. That, and they’re one-arm merkins. Other exercises completed include burpees (normal, one arm, and one leg), donkey kicks (normal and one leg), dips (normal and one arm), bear crawl (just normal), squat jumps (normal), and merkins (normal). I can’t remember the order, but it was pretty balanced, and there was a lot of running involved, ending with a quick run to COT to meet the ruckers and runner.

Announcements

  • Read your newsletter
  • Yeti is coming up. Sign up and do it.
  • February second Tuesday lunch will be at Pasquel’s (with either a hard or soft q sound, depending on who you ask) rather than Fort Mill BBQ.
  • Maybe some others, but Decibel was in a hurry.

Praises and Prayers

  • ChaChing’s grandpa passed away over the weekend, so prayers for the family and ChaChing and his wife as they travel north today.
  • Cake Boss’s thirty-something plumber Jason had a stroke (and answered the phone in the hospital)
  • Decibel’s son’s classmate Violet has meningitis
  • Prayers for the community in light of recent events

As always, it was an honor to lead these men, and you can ask any of the bootcamp guys – it wasn’t bad. You need not be afraid of a Jedi Q. We don’t always do weird inverted stuff. Sometimes I need an easy day.

-Jedi

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4

Extra Heavy BEYOND – It’s more than a Workout

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For those of you that know me and my workouts, there typically isn’t a whole lot of “messages” as I try to make it all about business.  However, this time around, I focused on delivering a message that meant a ton to me and my journey, but also hopefully sparking something in the hearts of the pax.  Let’s get w/ it:

Quick mosey over to the lit side of a building w/ plenty of heavy objects for the Pax to worry about while we did our warm-up.  It was short and sweet:

Wide Grip Merkins x10 (in cadence), followed by Diamond Merkins x10 (in cadence) followed by Merkins x10 (in cadence) – nothing like 60 push-ups to get us started.  From there it was all about sitting on our six and stretching so I could focus on the first part of the message.

I asked the Pax who had figured out their marriage and felt they are their spouses were 100% aligned – crickets.  Next question – Who has ever confused “being a provider” with being a good husband?  A few hands went up.  Well I can surely attest to that, and I’m a changed man because of it.  Without going into too many details, I let my priorities get so out of order that I lost my connection w/ my wife.  And it took an act of courage on her part and some serious gut checks to remind me of what matters.  In order, work took the most from me, got home, spent what little time I had w/ my kids (which was basically putting them down to bed), F3 probably got the next sliver (my mornings) and my wife got what was left.  That equated to nothing really, maybe some shallow conversations, tiredness from me, tiredness from her.  This went on for far too long until a late night conversation already past my bedtime lasted 3 hours.  It hit me like a ton of bricks  – our connection was nonexistent and it was time to get it back.

Next up – Heavy a$$ tabata stations.  6 stations, each had two different exercises, 2 pax per station.  40 seconds on, 20 seconds rest.

1a:  Coupon – 40 lb metal chain, Exercise – Jump Squats (wrap that chain around your shoulders / neck)
1b:  Coupon – 2 25 lb bags of metal pellets, Exercise – Curls

2a:  Coupon:  80 lb tree (I’m not kidding), Exercise – Man Makers (good luck)
2b:  Coupon:  30 lb tree or 40 lb stump, Exercise – Lunge Jumps (could swap any coupons for either exercise)

3a:  Coupon:  Cinderblock, Exercise – wood choppers
3b:  Coupon:  Cinderblock, Exercise – v sits (press cindy then touch toes pointed high w/ cindy)

4a:  Coupon:  50 lb bags of limestone, Exercise – shoulder press
4b:  Coupon:  50 lb bags of limestone, Exercise – flutters w/ push press

5a:  Coupon:  none, Exercise – vert wall w/ chalk (vertical jumps on brick wall – use chalk for first jump, mark your high mark and then spend the rest of the time trying to touch that line)
5b:  Coupon:  none, Exercise – bear crawl the perimeter

6a:  Balls to the Wall hold 40 seconds
6b:  Single Leg Wall Sit (20 sec each leg)

Mini break w/ continuation of the message – well the night of the “revelation” from my wife or what I call my re-awakening, I had a flashback so randomly of something CSPAN once said at a workout 2 years before.  It wasn’t random, because it was so fitting, but I honestly hadn’t thought about it in a long time.  It was the bullseye theory of prioritization that I clearly lost containment on.  My bud Witchhunt also helped me a few months back w/ some podcasts to listen to around time management.  Both pointed to the same tactical response – God gets your first.  That’s it.  So my wife and I got tactical – we committed to God and to each other to spend the first 45 minutes of every day together, reading God’s word.  Since that night, we have read together almost every morning (and the couple that we missed we text each other when we can catch up w/ reading and explain what we got out of it) independently the same reading plan, journal independently, but then share what God spoke to each of us.  When you share what spoke to you, you really hear what is going on with each other.  You hear each other’s real time emotions, real worries, real anxieties, what’s ahead, what’s behind us.  I can honestly say I feel closer and more aware of my wife’s true feelings that I ever did in the 13 years we’ve been dating / married.

RINSE AND REPEAT TABATA ABOVE.  NASTY.

We didn’t have a ton of time, so I ran the pax over to a wide open parking lot that had already been set up w/ cones.  An old fashioned football drill I remember doing from double session conditioning.  SNAKES.

One after the other –
Sprint 40 yards, side shuffle right 40 yards, back pedal your butt off 40 yards, side shuffle left 40 yards, sprint 40 yards, side shuffle left 40 yards, back pedal 40 yards, side shuffle right to starting point 40 yards.

I finished my message w/ something that was another a-ha moment w/ my wife about 6 months ago – a small group we did on a series called “Love & Respect”.  In a nut shell it taught us how God wired men and women differently.  Women need love; men need respect.  Not respect in a sexist, egotistical way, but our emotions are clearly influenced by when respect is given or clearly not.  Application – it’s all about how we talk to each other.  Always ask yourself if you’re the husband – did what I say come out in a loving way?  If not, you may want to apologize in advance and say exactly that (ie. I’m sorry honey – I clearly didn’t say that in the most loving way.  That’s not what I meant…).   Most times it’s not what we said, it’s how we said it.  Intent was harmless, the delivery was just not loving.  Same goes for the wife – instead of doing what most men do when they get angry and walk away, we should say, “I feel like what you said was not very respectful”.  More times than not, your wife will realize that was the case and apologize before anything gets out of hand.  Avoid the vicious cycles – husband gets mad, they walk away / internalize everything, they get distant, distance to the wife is clearly unloving, she gets more mad, results in her snapping at you and being disrespectful.  Repeat, repeat, repeat.  Avoid this and be loving men.  That’s all she wants.

RINSE AND REPEAT the SNAKES – only this time, double the distance for each direction.  Fun.

Made it back to COT 2 minutes late but the pax were cool w/ it.  Announcements, prayers for all the senseless violence the last couple days (peach stand, York county officers, kentucky school victims) and for vision / direction on those ideas / things that enter your life and you clearly know you need to do something w/ it.  Huge thanks to Maximus for asking me to lead this workout so early in it’s existence.  I really appreciate it man and I hope my experience can help some guys out there repriortiize and grow closer to their wives.

ChaChing

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50

Ruck to Honor Master Deputy II Micheal Robert Doty

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Lift your rucks up and hold them over your head.  Let’s take a moment to understand what we are here for today.

Yesterday I attended the celebration of life for York County Sheriff’s Duty Mike Doty.  I heard story after story about a man who took his work, family and friends with an equal level of seriousness.  This seriousness was driven by a passion to help people.  Whether it was a complete stranger, a family member, or a friend he was there without question and, as was pointed out, without a complaint.

One story told by his pastor was how he liked to look good.  I can tell you first hand, this is true, as I remember the day I met him in what I think was the winter of 2007.

My brother in law joined the Fort Mill Police Department in 2007 and two of the first friends he made were twin brother Chris and Mike Doty.  They were both intentional about welcoming him into the police family.  I quickly learned just how blurry the lines become between the PD, Sheriff’s Office, and the Highway Patrol.  This was primarily from what I witnessed in the actions of Mike and Chris Doty.  I hung out a fair amount with Chris, but did not have the opportunity to get to know Mike largely due to the shift he worked.  However, I remember the day I met Mike when he showed up to a small party I was attending with my brother in law and Chris.  Mike was on duty so he was in uniform and it being the winter he had on a beanie.  I specifically remember him being happy with his beanie because as he said it, “it matched the color of the uniform.”  I didn’t know why I remembered that tiny detail until yesterday.

This tiny detail is an example of how Mike approached everything.  Most of us would have simply grabbed a black beanie and been happy with warm ears, but not Mike.  He took things that extra mile.  This clearly carried forward into the impact he had on our community.  His intense passion for stopping underage drinking and drug abuse was a topic I heard more than once yesterday and have read about in news reports.  One specific example shared was a story shared by York County Sheriff Kevin Tolson about Mike’s focus on the opioid crisis we have today.  Again, not doing anything halfway, Mike initiated the York County Narcan program which trains officers to recognize opioid overdoses and take measures to reverse the effects.

I shared these thoughts with the PAX at the beginning of the workout all the while holding our rucks over our heads.  The focus for day is Mike Doty and like Mike we would not do anything halfway.  We would do reps based on numbers in Mike’s life and we would do them with an attention to detail and in good form.

With the rucks still over our head we would start where Mike’s life began.  Mike and Chris Doty were born on February 2, 1980. 

Birth 2/2/1980

  • 2 Overhead Squats
  • 2 Ruck Thrusters
  • 19 Merkins
  • 80 Single Count Flutter Kicks 

12 Years of Service & 37 Years of Life

Next we focused on the years in Mike’s life that were the source of the stories and the man Mike was.  Mike lived a full, impactful 37 years and gave 12 years of service to the Sheriff’s Office.  To honor these years, we covered the entire parking lot in front of Harris Teeter with a fast paced burn for 30 minutes.  For the run, we carried our rucks either with straps on our chest, by the handles, or if you are Rad, over your head since we were apparently lacking in shoulder work.

  • 12 Man Makers
  • Run 100 Yards (Carry Ruck)
  • 37 Ruck Swings
  • Run 100 Yards (Carry Ruck)
  • 12 Squats
  • Run 100 Yards (Carry Ruck)
  • 37 Bent Over Rows
  • Run 100 Yards (Carry Ruck)
  • 12 Merkins
  • Run 100 Yards (Carry Ruck)
  • 37 Ruck Curls

Speed Ruck back to the start and complete the series a second time.

At this point we were all completely smoked, but not done.  We then turned to the day that the people of York County will not forget.  The day that as tragic, anger and sadness inducing as it was, also brought a ton of beauty to our region.  Detective Mike Doty’s passing was the birth of a showing of support for our first responders that many of us have not seen in some time.  It comes in the wake of a treatment towards our officers that simply does not line up with the appreciation those that put their lives on the line deserve.

End of Watch 1/17/2018

  • 1 Bear Crawl (100yds)
  • 17 Merkins
  • 20 Overhead Presses
  • 18 Squats

Lastly we concluded by recognizing Detective Mike Doty’s badge number. I really wish we had a full hour, because to do this justice we needed to do 809 reps of something.  However, given we only had three minutes left we did the following.

Badge number 809

  • 80 Flutter Kicks with the ruck over head
  • 9 LBCs with the ruck over head

Thank you to the PAX who posted today for giving it everything you had!  We all went into this knowing that a 45 minute workout would never live up the level of respect we have or the tribute that we would truly love to pay; which is why everyone was crawling toward the end.  It was HARD but it should be when you attempt to honor a man like Detective Mike Doty.

We will continue to lift up the Doty family in our prayers.  We also continue to pray for the quick recovery of Sergeant Randy Clinton, Sergeant Buddy Brown, and Officer Kyle Cummings.  May the Lord watch over our first responders and keep them safe as they do daily for us.  Thank you to all of you for what you do daily and know that the men of F3 Back the Blue!

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27

A runner Qs a Bootcamp

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We had 7 Bootcampers and 6 Ruckers, the Ruckers were lead by Spiderman, the all looked like they were having a great time and they all thanked Spiderman for being so graciously easy on them(actually I just totally made that up. They all looked terrible)  Thankfully the rain stopped and the disclaimer was given and the Ruckers walked off while the BC guys started right in on a warm up routine of Squats, Jump Ropes(simulated), Lunge Walks, Toy Solders, Karaoke, etc.. Being sufficiently warm we moseyed to the back of HT and circled up for a little Hip & Leg work.

COP – Single Leg Quarter Squats, The Clam Shell(yes it’s a little awkward), Jane Fonda, Front leg lifts, The thigh master, Flutters and some Merkins just for fun.  Now that our hips and legs are ready to run lets go.

The Thang – Mosey to the bottom of the hill by the new apartments, educate the newbies about the hill that used to be there and how no GC workout was complete with out it. The new hill is paved nicer a little longer and not quite as step but it is still worthy of being run up and down several times.  The Q chose to do a round of 11s with LBCs at the bottom and Carolina Dry Docks at the top.  The Pax did great and nobody got lapped by Jedi. Next we were off to the back of the Oil Change place for another round of 11s with dips and derkins, an audible needed to be called as I noticed you can’t run around the Oil Chang place anymore, you have to take a much longer route around the Auto Parts store too. Oh well, everyone agreed that more running was better. We had to cut this sort of 11 due to the longer run, so we headed back to COT.  With 2 minutes still on the clock I made the mistake of asking Jedi for an Ab exercise and he delivered with some terrible rocking thing that I hope to avoid in the future.

Announcements- The Yeti & read your Newsletter

Prayers/Praises – Prayers for the family of the fallen Police Officer, and Praises for how the community has come together to support Law Enforcement.

A Brief challenge to remember Beginnings, and to remember that God’s Mercies are new every morning.

 

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2

4 non-rooster HIM’s got put to work

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For the non-roosters, 4 HIM stepped up at WEP for a brisk hour-long tour of Fort Mill parking lots.

Parking Lot 1:
-15 American Hammers
-20 Flutter Kicks
-20 Hello Dolly

Parking Lot 2:
-15 Shoulder Taps
-15 Knee Taps from Crab Walk Position
-10 Peter Parker
-10 Parker Peter

Backwards Run up hill, sprint down

Parking Lot 3:
-Adult Duck Duck Goose (Lutefisk educated PAX that the game is actually called Duck Duck Grey Duck). Whilst all PAX jogging in place, in a circle, 1 HIM ran around the circle twice. Each passing by, the HIM passed does a squat, then back to jogging in place.

Parking Lot 4:
-The Merkin Wave x15

Mosey to grassy and “leafy” hill:
-3x Jump Merkins up the hill, Crawl Bear down
-3x Bunny Jump up the hill, Reverse Inchworm down

Then came the partner work:
-15 Merkin Hi-Fives
-15 Big Boy Situp Hi-Fives
-10 Box Cutters; one set of legs were in while other set of legs were out
-Partner 1 did situps while Partner 2 did Merkins or Derkins on the knees
-Partner 1 plank while Partner 2 did 20 dips using Partner 1’s back

Bonsai took over and brought us to the church stairs for 16 flights of “see if we can get to heaven.”  We didn’t make it, so we went on the trail for a staircase burpee from 5-1.

Mosey to COT

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0

Beyond #1…What’s at your CORE?

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Beyond can be defined as “Outside the understanding, limits, or reach of.” That is what this thing is all about; recognizing that a push beyond, in all many aspects of life, can be a really good thing. If you’re a killer runner, come do a Merkin and a Pull Up with us. If you’re strength nut, come do a few sprints and bear crawls with us. The reasoning for this is well documented now, dating back a few months to when Jekyll let me share about this at a Colosseum Q I had.

And yes, I am 8 days late in getting this BB written which is rather ironic. I will work to get these posted both by the Q’s and YHC in a more timely manner.

We started last Tuesday with the 1st round of Beyond and the theme was CORE. Besides the obvious, physical reference to the word, Core can be defined as, “A central and often foundational part usually distinct from the enveloping part by a difference in nature.” In other words, when the world strips away your exterior, what are you left with to truly guide you. To take this a step further, I let the PAX know that Beyond will challenge them to push past the limits they’ve previously established for themselves. This is aided by listening to a Podcast, “Team Never Quit” in which you listen to stories of people who’ve endured unbelievable challenges and have pushed through to find the redemptive outcome on the other side. It seems impossible when you’re in the thick of “it”, whatever “it” might be in your life, but God has a plan. Bad and difficult things happen, yes, but we try to find a glimmer of hope and positivity on the other side.

Enough rambling…I need to figure out a better way to capture the names for Beyond but for now, we’ll have to rely on my fuzzy memory. I know we had 15  which I think included the following, Bob the Builder, Geronimo, Band Camp, Straight Up, Fire Marshall Bill, Frat Boy, Longshanks, Jedi, Cha Ching, Ginsu, Trucker, Lutefisk, Bonsai, MacGuyver, YHC. My sincere apologies if I got a few of these wrong.

Once we separated from the Block Party PAX, we jogged through the park and made our way to the playground, which still sounds strange every time I write that. We did a few warm up exercises like SSH, Arm Circles, Sumo Squats and more SSH which was then followed by a little stretching and lot more of my talking (rambling). What I was trying to get to was that you can’t quit and if you need a little motivation to keep from quitting, look to the man to your left and right and realize they won’t let you quit and you don’t want to let them down. If it were just you out there, we’d quit a lot sooner. Remember, YOU’RE NEVER ALONE OUT THERE…SO DON’T QUIT.

100 American Hammers (we all thought about quitting on that one unless you’re Jedi/Geronimo

25 LBC

100 Flutters

30 Peter Parkers

50 Mountain Climbers

Partner 1: 50 Carolina Dry Docks   Partner 2: Pull Ups until your partner is done and flapjack

Partner 1: 15 Burpees   Partner 2: Pull Ups until your partner is done

Mosey to the Big Hill where found some cones forming a 15yd x 20yd rectangle on the hill.

Backward run up the hill, 5 Burpees at the top then run down. Repeat this 5 times.

Next we bear-crawled around the rectangle for 3mins which was awesome…

Mosey to the wall at the Springs building

Nothing fancy, just a mere 3mins of muscle ups…yup, it was turrible.

We talked about not quitting and trying to answer the question of whether or not you can change what is at your CORE. What is left when the world takes what you see, away? So that was it. I learned a lot in these 45mins and I hope we continue to see a good contingent of guys willing to push themselves.

As you were…

Maximus

 

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0

Goruck Welcome Party prep at Golden Corral

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14 HIM’s showed up at GC for a crash course on the welcome party portion of a Goruck challenge, or to remind themselves how much the welcome party sucks.

We started with 12 HIM’s but stole Royale and Copyright from their planned boot camp workout.

Welcome party training consisted of a very simple combination of merkins, mountain climbers, SSH, flutters, overhead squats, curls, presses and Ruck swings at a 30 count of each – followed by a 100 yard bear crawl. This was a time hack with 15 minutes to complete the task.

The PAX made the time hack – but forgot that Rucking is a team activity. All 14 finished the hack at different intervals. The punishment for non-compliance was man makers x10.

After a quick breather and reminder the Goruck is about teamwork, new leaders stepping to the forefront, and that Welcome Party’s suck. We tried the task again.

This time the PAX worked perfectly as a team – but the time hack was missed. The punishment was manmakers x10.

At this point we had completed 500 ruck reps and still had seven minutes to spare. We finished up with 100 yard ruck tosses broken up into 50 yards tossing a 40 pound sandbag and 50 yards tossing a 60 pound sand bag

COT

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2

#218in18 Kick-off Convergence BackBlast

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76 PAX (including 4 FNGs) met in the gloom at Harris Teeter this morning to kick the year off the right way.

Group 1 – Jedi

Start with 60 seconds of plank tutorial, then a fairly lame attempt to explain the exercise “routine” for the upper body station. The routine, to be done in increasing AMRAP style:
· Incline Merkins
· Low Country Crab Boil (One leg, one hand dips)
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Left hand on curb)
· Staggered/Uneven Carolina Dry Docks (Left hand on curb)
· 90° Turn clockwise
· Pseudo Planche Merkins
· Donkey Kicks
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Right hand on curb)
· Staggered/Uneven Carolina Dry Docks (Right hand on curb)
· 90° Turn to starting position

Start with 10 reps for each exercise, then add 2 reps each round after that (10, 12, 14, 16, …). Only the elite few made it past the round of 12.

Group 2 – Peabody

An absolute honor to lead a convergence and had so much fun working with all the guys. Here’s the fun of the cardio Q.

SPRINT Relays!!!  

3 team

60 Yard sprint

Team members are doing Seal Jacks, side straddle hops, or flutters while teammate runs.

Winning team selects penalty exercise for 2 losing teams. (Unknown is losing team has to do the penalty exercise too but only half the reps).

Rinse and repeat the sprint relay races once teams are mixed up.

Mary to follow:

  • 50 LBCs
  • 25 Flutters
  • 10 Freddie Mercury’s

Lists of fun to hear the encouragement of other Pax and see the competition bring out the most in guys.  Saw lots of guys really push hard to win for their team.

Group 3 – Jekyll

Motley Crue and 80’s hairband soundtrack

  • COP: SSH, IW, Squat
  • 5 Burpee OYO, 4 OYO, 3 OYO
  • Lt Dan: squat and jumping , 1:4 ration
    • 1 squat: 4 jumping lunge, 2 squat: 8 Jumping lunge…10 squat: 40 jumping lunge
  • 5 burpee OYO
  • Calf Raises 25 each: Straight, Toes Out, Toes In
  • Donkey Kicks

COT

Welcome FNGs Iron City, Humps, Hillary, and Juliet

Prayers by CakeBoss for leadership.

– Ginsu

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2

Just in Time

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YHC peeled into the parking with 1 minute to spare before the 515 start to see 12 eager PAX waiting to warm up in the cold.  It would have been a bad look for the Site Q to be late to his own Q.

The Thang

Mosey to the Band Parking lot for COP

Usual suspects – SSH, Windmills, Imperial Walkers, Merkins, Squats.

Mosey over the parking lot loop at the front of the school for Dirty MacDuece.  4 sets of 3 exercises done to 12.  All in cadence.  Lap of the parking lot in between each set.

Set 1 – Merkins, Squats, LBCs

Set 2 – CDDs, Alternating Leg Lunges, Freddy Mercury

Set 3 – Diamond Merkins, Monkey Humpers, Rosalitas

Set 4 – Wide Arm Merkins, Sumo Squats, Hello Dollies

Mosey back to stadium parking lot for Mary.  Went around the circle with Pax calling out exercises – Freddy Mercury, LBCs, Toe Touches, American Hammers, Peter Parkers, Makhtar N’Diayes

COT – Announcements, Prayers and Praises.

Thanks to all that came out on a cold morning.  Your support is appreciated.

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