Laces In 11:2019

14 PAX gathered in the Lenten gloom. 10 Laced up bootcampers stayed IN and 4 runners went OUT. With a disclaimer and a reminder that YHC makes no claims as to the efficacy of the following workout, we were off:

Mosey to spot outside the cafeteria
SSH x50 (almost all cadence counts began slowly and got faster. See the NMM.)
Plank
Acceleration talk
Mtn Climbers x20
Windmill x10
Plank
HoneyMooner→DownDog
Moroccan Night Club x20
BTTW
BTTW w/ shoulder tap x10

Mosey to band practice lot
Set up on the line
Run 100+yards
25% 50% 75% 95%, Bear Crawl the entire length, 100% (accelerating)

Mosey to spot between the main building and the band/ceramics wing
Hold People’s Chair while each PAX completes 5 burpees
10 count
Hold People’s Chair while each PAX says their 2019 word of the year
PAX echo the word of the year in affirmation

Mosey to the front entrance
Dips x20
Derkins x10

Mosey back to COT running up and down the tennis bleachers and around the back (there’s two barely visible benches back there, be careful if you take that route).

Broga:
Down Dog to Piegon Lunges
Standing and Seated Forward Bend

Flutters x20 (variable tempo on the count)
Dying Cockroach x20 (variable tempo on the count)

COT

NMM

In this Lenten season, I find myself contemplating the Christian discipline of self denial and examination that relate to accelerating man and issues that hinder acceleration (The Jester).

When PAX commit to accelerating towards advantage, then deceleration may (must?) take place in areas of a man’s life that hinder acceleration. Like deciding to run a race with a weight attached, we can remove the handicap by our choices, systems, and structures (my word for 2019). An accelerating man is continually refocusing on what is important and what is essential for each of the three Fs. Where in our life to we need to decelerate to maximize acceleration?

My challenge as a Q is to build 2nd and 3rd F elements into the 1st F workout. For this one, I  accelerated most cadence counts and occasionally decelerating the count (especially in Flutters) to help emphasize the additional physical gain from moving faster or slower.

Great to post with such a illustrious group of HIMs; an honor and a privilege to lead them.

-Band Camp dismissed

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Being Vulnerable is not a sign of weakness but a sign of strength

P.S.A attendance is highly recommended. March 27th mark your calendars. F3 St. Louis very own Miyagi and Aerobie has brought light to a sensitive subject that’s right Suicide-mental health awareness. A subject we try and avoid talking about at all or till it’s to late. YHC will be on Q at the Panethon if you can’t make it to the west side of town Stang is on Q at Tomahawk and will also discussing the subject.

I am encouraging you to step up and share your experience. Whether it be about yourself or family member or even a friend. YHC will testify how this subject has effected my life. Please remember what we talk about in COT stays in COT it’s okay to be vulnerable. We are stronger together rather than alone.

Quotes
Don’t be ashamed of your story it will inspire others. Author Unknown

“You don’t have to control your thoughts. You just have to stop letting them control you.”

”I hide all my scars with an I’m fine.”

The bravest thing I ever did was continuing my life when I wanted to die. – Juliette Lewis

The world is a better place with you in it.

Suicide doesn’t end the chances of life getting worse, it eliminates the possibility of it ever getting any better. – unknown

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CROSSROADS – Preparation for Easter – aka Lent

As Spring approaches one of the most significant days that kicks off Spring and then Summer is EASTER.

Do we really grasp the importance of Easter and what it means, not only for Christianity but for all people??

Crossroads is going to take the 7 weeks leading up to Easter looking at the key events of what is called HOLY WEEK. The Sunday to Sunday movements of Jesus and his followers that led to his death and resurrection on Easter which we celebrate annually.

Here is our schedule of Qs and the Holy Week day they will cover:

  • 3/5 – Cake Boss – Sunday also known as Palm Sunday
  • 3/12 – Gecko – Monday clearing of Temple & others
  • 3/19 – Twister – Tuesday Fig tree & Temple controversies
  • 3/26 – Sugar Daddy – Wednesday Plans to kill Jesus
  • 4/2 – Double D – Thursday – Last Supper & Gethsemane
  • 4/9 – Pusher – Friday Trial, Death & Burial of Jesus
  • 4/12 – Flat Tire AT CHICKENNWIZDIM – Easter Sunday The Empty Tomb!

Don’t miss out on this chance to understand this event and how it applies to each one of us…..not just a story but something that directly includes each of us!!

Peace!

Cake Boss

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The Armory – Viking Metal is always better in the rain

YHC arrived and wanted to do some sidewalk chalk writing but the rain threw a wrench in that plan so had to use the phone as my weinke while also playing the traditional Viking Metal for kettle-bell workout.

After 1 1/2 rounds the cold weather shut my Apple 6plus down. My son would be throwing a fit and saying we need a new phone as this is junk……however just plug it in and it works nicely. Plus saves you $500+ dollars.

So the PAX arrived and we had a kotter, Gridlock come home to the Armory. It was some years ago that I was Q for Gridlock’s FNG appearance. Was great having him and the others there this morning. Nice work men!!

The Thang:

  • SSHs
  • 5burpees
  • squats
  • 4burpees
  • merkins
  • 3 burpees
  • Imperial Walkers
  • 2 burpees
  • Moracan Night clubs (half while holding squat)
  • 1 burpee

Mosey across front of FHC looking for cover, but the rain had stopped so it wasn’t needed.

3 sets of exercises, run lap between them, until time runs out or phone dies….whichever

  • Kettlebell swing
    5 Single hands each & 10 double
    10 Two arm bent row
    10 Figure eight
    10 Goblet squats
    10 Upright row
    10 Dips

    • RUN LAP
  • 10 Lunge press
    10 Sumo upright row
    10 Curls L/R
    10 American Hammer
    10 Bench press L/R
    10 Plank Rows L/R
    10 Tri Extension

    • RUN LAP
  • 10 Flutters
    10 Hello dolly’s
    10 Freddy’s
    10 Deadlift
    10 Sidestep upright row
    10 Kettlebell Merkins

    • RUN LAP

We made it through about 2 rounds of these.

Fun times by all!!

YHC talked about life expectancy  and that wherever we are on the timeline, we should start living intentional. I only have 40% of my life expectancy  left and so there is no wasting the days or hours on silly stuff. GET SOME!!! 2 guys decided to GET RIGHT while in COT and make choice to get better alignment. Well done gents!! We are here to support and encourage you!

Thanks JWOW for the opportunity to lead.

 

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SlowBurn – Wegman’s Send off to Chimbote

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

  • Typical COP stuff 5-7 exercise moves
  • Line up at end of lot for some others
    • High Knees
    • Butt Kickers
    • Karaoke
    • Shuffles
    • sprints

Mosey to far side of Indian Restaurant

DMB from Wegmans Ranch workout

  • Duckwalk – 20 yards
  • Merkins – 10
  • Bearcrawl back – 20 yards
  • 3 rounds

Mosey to Far side of Lowes

From the Wegninator’s Coop workout

  • Partner up
    • #1 = Wall Sit
    • #2 =
      • 10 Broadjump Burpees
      • 10 Powerskips
      • 10 Plankwalks (right and then left)
    • Flap jack
    • 3 rounds

Mosey to opposite side of Lowes

From Wegmans’ Slow Burn workout – The Triple Check

Groups of 3

  1. Al Gore
  2. Plank
  3. Run Lap around parking lot
  • 3 rounds, with each person rotating position

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

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Fire Ant 2-5-19

15 Pax posted at Fire Ant for unseasonably warm January morning.  We had a large crowd this morning – looks like training may be picking up for the May Custom. Also, big welcome to Jiffy and River Rat as first timers to Fire Ant.  Hope to see you both next week.

The Thang

Brisk ruck around on the school.  Stopping along the side of the school for the following:

Rucks Off

Side Straddle Hops x 30, Windmills x 10, Imperial Walkers x 15

Rucks On

Merkins x 10, Slow Squats x 15, Peter Parkers x 10, Lunges x 10, Parker Peters x 10, Monkey Humpers x 10, Ruck Curls x 10, Overhead Press x 10

Ruck to front of school and line up along first pillar.  Will do a movement from first pillar down to crosswalk – roughly 25 yards* – stopping at every other pillar for an exercise.  Combinations are listed below.  There were 10 pillars, so each exercise was done 5 times.

Bear Crawl – 3 merkins

Lunge Walk – 5 squats

Overhead Carry – 10 presses (5 each side)

Duck Walk – 5 monkey humpers.

Crab Walk – 5 big boy situps

Ruck around school one more time.  Circle up for ab lab.  Flutters x 20, Big Boy Sit Ups x 15, American Hammers x 8.

*My judge of distance is terrible, so I could be way off on the 25 yard listing, but it sounds right.

Overall distance covered was 1.34 miles.

 

 

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Alcatraz – Cake and the Ripper

It is GROUNDHOG Day and all I could think about was repeats. Repeating the same exercise for 60 mins would be rough. Shoot GInsu did Plank at The Ranch for 45 mins once…..but I was not going to subject myself or the PAX to that mental tourture. Instead, we had Cable Guy and his GI issues. the were in full force , especially in the squats. Anyway, cable guy and I flipped a coin on who would go first and I got the first half……so away we went

  • Mosey all the way around the park and came back to pick up Lutefisk and Mile HIgh for COP
    • Plank Series
  • Mosey to other side of bball fields
    • Merkins
    • Imperial Walkers
    • Hillbilly Walkers
    • Squats
  • Mosey to short steep hill by the firehouse
    • Time for DOP (Dice of Pain)
      • Roll the Dice, run to bottom of hill, perform exercise, run back up hill
    • Merkins
    • Squats
    • Lunges
    • Frog Hops
    • LBCs
    • ????
    • Burpees
  • Mosey to Playgroung and hand off to Cable Guy
    • Fishstix tagged out and we picked up Jekyll at COT

Cable Guy lined us up for some suicide repeats

  1. Burpees
  2. Merkins
  3. Bombjacks
  4. ??????
  5. Suicides touch every line up to 12 lines

Mosey to middle of lot for Mary

  • Protractors
  • Flutters
  • dying cockroaches
  • Pretzel Crunches

COT:

8 PAX came to Alcatraz today and 4 hit up  Qsource after. It was a great day of fellowship and something to be said for smaller groups pushing each other. Mile High inspired me as each time he was called for a 10 count, he had us do something during the 10 count……disruption!!  Made us all better and t-clapps brother for the dedication to get your King in order!

G3L – Get Right, Live Right, Lead Right, Leave Right

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The Fort – We are on a “Journey” and looking for “Hook Ups”.

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

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Always Play the Hits at Footloose

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

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