Tag: Cheddah

Petty Officer Taylor J Gallant

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On this breezy and 66 degree December morn, eight badgers answered the call to post for the last Monday of the decade. We honored Petty Officer Taylor J Gallant by putting our all into a one hour suck fest.

The Work:

Run 1 Mile (4 Laps)
60 Burpee Pull Ups
Run 800 Meters (2 Laps)
30 Burpee Pull Ups
Run 400 Meters (1 Lap)
15 Burpee Pull Ups

It was an oldie but goodie, and fun was had by all. We finished just in time for a quick round of flutters and mosey back to COT.

It was great to see Shield and Cheddah back from their stints on IR.

Announcements: 

Read your newsletter.

 

Prayers/Praises:

Dirty Harry enjoyed a prolonged break with his M over Christmas – her longest stint off since starting her new job. Praise for that time, prayers that it happens again soon.

Pray for your word for 2020 and for each PAX to step up and lead in their respective circles of concentrica this year and beyond.

 

Dirty Harry – thank you for trusting me with this last Badger of the decade.

Punch List out.

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Litter Bugs and 4 Corners

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Birthday Q with a good crowd. Humbled.

Mosey to the big lot by Empire, the plan was to do some dynamic warm-up, unfortunately, one large vehicle kept me from setting up the majority of the morning here. Little did we know that dodging trash was another thing.

Back and forth across the lot
high knees, butt kickers, windmill walkers, squat walkers, karaoke L, karaoke R, toy soldier
…. and enough dodging trash, mosey over to the Lowes lot
power skip, bear crawl*2, 75% run, 100%, 100%

mosey to the lot by Persis and circle up
Freddie*10, Morrocan NC*10, Carolina DD*10, OH clap*10, dying cockroach*10, richard simmons*10, HR merkin*10, imperial walker*10, LBC*10, hillbilly walker*10, flutter*10, LS squat*10, shoulder tap*10, windmill*10, rosalita*10, calf raise*2*10, Travolta*10, monkey humper*10

split in 4 groups for 4 corners, hit a corner, back to the middle for 5 makhtar n’diayes between every corner, corners included
10 stationary lunge, 10 shoulder taps IC
10 inchworm, 10 SSH IC
10 scorpion DD IC, 20 OH claps IC
10 HR merkins, 10 hillbilly walker IC

Find some grass for a full 10-40 Jack Webb (with a couple on the backtop)

Little did I know that at this point there was some expectation of a Matt Foley (Jack’s less intelligent younger brother) … we’ll do 2 next time

back to 4 corners, flip the boards for a second round, no middle this time, clockwise rotation
10 hello dolly IC, 10 seal jacks IC
10 donkey kicks, 10 weed pullers IC
10 plank jacks IC, 10 squat jumps
10 V-ups, 10 flying squirrel

time. back to COT.

prayers for Cash, among others.

Honored and humbled by the quantity and quality of PAX, a who’s who of HIM.

Looks like we made it,

Barry Manilow
–

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Site vs Site

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Well the Site vs Site was CRAZY good thanks to some excellent leadership on both sides of the workout. 0500 launch, 6 Q’s (3 from fire ant, 3 from golden corral) took 10 minutes each. Lutefisk forgot how to flip a coin but managed to have it land in favor of fire ant going first.  The first fire ant Q was Router who took us through a ruck run/pain station. Next up was golden corral’s first Q Mile High who took us on a sprint-fest in the back of HT with some wall work on the legs. Fire ant Q #2 was Cha Ching who put us through some nasty ruck reps.  Golden corral put Bones in charge of some repeating leg work by the green olive – some funky squat jumps that didn’t feel good.  Spiderman finished the fire ant lineup with a terrible idea of bear crawl/crawl bear for what seemed like eternity while the partner did reps with the ruck.  Lutefisk finished it up with the final golden corral Q by starting, and staying, in the plank position for the duration of his 10 minutes.  Dark Helmet notable threw in the towel and to make himself feel better he poked the Q.  I will not forget.  Welcome FNG Thigh Master (not Jane Fonda) but he’s from New York so evidently it’s OK to drop F-bombs whenever and wherever.  All in all 30 PAX came out for a nasty beatdown that was surely a crowd pleaser.  It was an honor to be a part of it and special thank you to the Q’s for stepping up and all of you ruckers for bringing us some extra gear to use.

Final tally of the votes: Fire Ant 15, Golden Corral 11, Tie 3, Bonsai = disqualified for his answer

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Veterans Day beat down at the Badger

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Started with a light run and warm up routine.

Partner pull ups X 40

Discussed the importance of thanking a Veteran today for their service to our country.

Facts about Veteran’s Day
– Veteran’s Day originated as “Armistice Day” signaling the end of World War I on Nov 11, 1919 paying tribute to all soldiers fallen or living.
– There are 18.2 million living veterans that have served in at least 1 war as of 2018
– 9% of veterans are women
– of the 16 million Americans who served during World War II, about 496,000 are still alive as of 2018
– Random fact, the top 3 states with the highest percentage of Veterans were Alaska, Maine, and Montana.

The Thang

Rd 1 = 30 merkins, 30 squats, 20 BB situps, 1 lap
Rd 2 = 15 burpees, 20 lunges, 30 LBCs, 1 lap
Rd 3 = 25 Mac-tar-jies, 25 monkey humpers, 20 bomb jacks, 1 backwards lap

Rinse and Repeat

Finished with Mary

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The Terrible Awful

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Where is the weather break ,man?  91% humidity at 0515.  Dang, son.  While sweating through their shirts, everyone at least kept them on.  Confident we would have at least 1 invisible shirt guy had he posted at GC today…(Looking at you @ChangeOrder)

Mighty 11 today with 1 @Fishsticks just running.  Odd.  Bit of a #ForestGump situation if you ask me.  We ran- but ran and did stuff.

The #TerribleAwful

  • Start at Bank. Run to bottom of Hill.  5 X 3-Merkin Burpees.
  • Run up Hill. 5 Bombjacks.
  • Run to Wall- Lunges then 10 CDD
  • Run to Bank- Bear Crawl then 20 LBC
  • 1 lap includes 1/2 mile run
  • Shoot for 4 laps.  If you’re not first, you’re last.

Results:

The Pax crushed between 4 and 6 laps.  5 laps=   2.5 miles, 25 3-merk burpees, 25 bombjacks, 200 lunges, 50 CDD, 200 Bear Crawls, 100 LBC.

 

Naked Man Moleskin

Well, well, well.  Look at Lutefisk just killin’ out there.  Holmes took off like a bat outta hell and never gave up the lead.  AND takes the #VirtualTrophy for today, tying Sir Topham Hat with 6 laps.  So dog gone proud of that man.  Mile High showed up at the work out from a 3 mile pre-run with what has to be a city issued, professional construction grade, flood light on his forehead. I’m still seeing streamers.  Maybe that’s why he was in front of me all morning- because I was blinded… nope.  My man, MH, is feeling it and got in 6 with Lutes.  Slapshot pushed YHC to complete our 5.  Kept saying something about Iron PAX leg beatdown and running on stumps.  Probably would have given Lutes and MH a challenge and left me for dead if he was 100%.  With Darkest hot on our heels, would he have stopped for roadside assistance?  One can only speculate.  38, LJ, Davinci, Pothole, Cheddah, and Uber showed particular grit.  Bit of 0-60 kind of morning.

Studying a devotional this week within our #shieldlock: “Uncommen: Words from Husbands Dads and Leaders.”  How does your language impact others around you. Are the choices you are making influencing others for good?  Lifting up or tearing down.

“With the tongue we praise our Lord and Father, and with it we curse human beings, who have been made in God’s likeness”- James 3:9

“Wise men store up knowledge, but with the mouth of the foolish, ruin is at hand”- Proverbs 10:14

Your words matter.  Choose wisely.

Aye!

https://www.bible.com/reading-plans/4419/day/2?segment=0

 

 

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ImpromptQ at The Coop

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The Coop has had quite a month, and with a VQ on the schedule I was excited to see that momentum continue to grow. Sadly, our Q was a no show. As the Site Q, I led the PAX this morning in an impromptu Q.

Mosey to Bus Loop for COP
SSH x 30
Tappy Taps x 10
Low Slow Squat x 20
Hold Al Gore 45 Seconds
Pulsing Al Gore x 16
Merkins x 10
Yoga Flow w/Runner’s Stretch

While trying to figure out the weinke during the COP, we were holding Al Gores. At that time, I asked the PAX to enlighten me if their least favorite workouts. Cleverly, Cheddah answered “This one!” So we pulsed. A nice little burn to start us off. While moseying around prior to COP I decided upon our first endeavor.

Weinke

Partner Up
DORA 1-2-3 at Traffic Circle/Staff Parking Lot
100 Big Boy Sit Ups
200 Squats
300 SSH

Mosey around back of school to Lunch Tables

Derkins in Cadence x 10
Step Ups in Cadence x 20

Note to self: NEVER do derkins next to Haggis unless you have perfect form. That man is an animal.

Mosey to Pull Up Bars (Much to Trucker’s delight)

Wall sits while outer two PAX do 5 pull ups and work their way toward the center.
Rinse and Repeat but change up grip on your pull ups.

Mosey back to Shovel Flag

Hip work Courtesy of Airborne, one minute each side.

In all, we had a solid morning of varied movements. There’s some freedom in being able to make up the weinke on the fly, though I can say I was a more distracted than usual. The PAX who showed are true HIM, though. Lastly, we ran 2.5 miles.

A Burpee penalty was discussed for Mighty Mouse. If we can get him to show, we may have to proctor said penalty… though we all know we’ll help him out. That’s how we roll. Let’s just hope everything is ok for him.

Announcements

Hardwood on Q at Varsity this week!
QvQ coming at you on October.
Christmas Party coming up… get your ugly sweater on.
Read your newsletter.

Prayers/Praises

Kaiser – praise for God’s promises. There are over 700 promises in the Bible.
Chicken Hawk – pray for marriages. Pray that we as apathetic men can step up love our wives the way they need it.

Hope everybody enjoys their day, and holds their loved ones tight.

Punch List out.

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September 11 Memorial Stair Climb

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Today I was honored to lead 39 men of the Fort in my version of a 9/11 Stair Climb…. I asked these gentlemen to bring rucks or sandbags and headlamps. This was to simulate the equipment worn by the first responder’s who entered the World Trade Center to do their jobs. We also had Charetta appear courtesy of Dirty Harry…she was our victim that needed to be  carried up and down the NaFo bleachers ….everyman carried their fare share of weight.

The workout was simple!!!!  There was no warmup….we didn’t need one….

The object was to climb the bleachers 27.5 times up and down carrying a ruck or sandbag….the goal 1980 steps or 110 stories….NaFo bleachers are 36 steps up and down…the men of the Fort  conquered this simple request but there was a catch…..when they came back down they had to do 9 inclined merkins and 11 squats… I think most did more than the required amount and for that I’m in awe…. I love being part of this great nation

Before the climb I shared a little about my experience that day 18 years ago as an NYPD officer and I asked each man to reflect between the hours of 8:46 am to 10:28 am these were the hours that changed my life and change the world as we knew it….I also wanted to remember my friends who gave their lives to save as many people as they could that morning :

NYPD PO MARK ELLIS TRANSIT DISTRICT 4

NYPD PO RAMON SUAREZ TRANSIT DISTRICT 4

PAPD PO ANTONIO RODRIGUES PORT AUTHORITY BUS DEPOT

I worked with these gentleman and they will never be forgotten…

Thank you Punchlist for letting me.lead these great men .

We had one FNG Lassie….welcome

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7th Year Convergence for The Fort

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The 7th Year Convergence for The Fort followed an exhilarating Invergence from the night before.  Hoping to continue that acceleration, the 4 Q’s had a plan to talk about the 4 Skills needed for Virtuous Leadership: Vision, Articulation, Persuasion, Exhortation.

CakeBoss to start us out with Vision: Recognizing advantage and the movement required to achieve it.

Disclaimer and welcome
“Go Hard or Go Home!”

Take off for 100 yard mosey up path, Get in 3 lines – Indian Run across WEP

Break into 4 lines, 2 groups of seal teams -20 seal team sit ups in cadence

Back into 2 lines , Everyone plank – Tunnel of Love (25 guys per line) – Plank series while guys army crawling under

Crowd pleaser for sure!

7 Burpees for 7 Years!

Vision is what I spoke about and the men that saw the advantage of F3 and planted it (moved towards it) in Charlotte, the The Fort and we continued to give it away in Rock Hill & Lake Wylie.

Hand off to Maximus

Articulation: Describing vision to others in a clear manner. Being able to tell others where we’re going and being able to describe that vision to others.

So, with that said, we’re going over to the top of the big hill to start with drill bits:

½ the group goes one direction while the other goes the opposite way

At each white post (drill bit), 10 Jumping Lunges (10 each leg)

10 Jump Squats

Mosey to the base of the other hill, the one with the statue on it:

NUR (backwards run) up the hill

3 Burpees at the top

Bear Crawl down

5 Burpees at the bottom

Hand off to Fun House for the “P”.

Persuasion – The initiation of first Movement.  Convincing people to move in the direction of advantage, abandoning their Status Quo,

YHC gave an awesome yet forgettable speech about Persuasion.  Then the Thang:

Circle Up – Duck, Duck, Goose – One guy runs around the circle the rest of us plank, the next guy goes when the running guy finishes.  Planking excercises were called out: High Plank, Low plank, Mountain Climbers….. Audible called to get the next guy running after 1/2 a lap around the circle of Pax….. Peter Parker, Parker Peters….. Audible called to get the next guy running after 1/3 lap around….. Mak-Tar-Jai, Left Hand High, Right hand high…..Done.  That took 10 minutes!  60 guys is a lot of guys to be running around in circles.

Stay in circle, 5 minutes left, Jack Webb: 1 Merkin to 4 Overhead hand claps.  We got to 8!

Hand off to Pusher for Exhortation!

Exhortation – Incentivizing The Breach Of Obstacles.

Burpees x 10 OYO
Flutters IC x 10
Mosey to a corner of WEP
Burpees x 9 OYO
Flutters IC x 10
LBCs IC x 10
Mosey to another corner
Burpees x 8 OYO
Flutters IC x 10
LBCs IC x 10
Rosalita IC x 10
Mosey to another corner
Burpees x 7 OYO
Flutters IC x 10
LBCs IC x 10
Rosalitas IC x 10
Hello Dollies IC x 10
Mosey to another corner
Burpees x 6 OYO
LBCs IC x 10
Flutters IC x 10
COT
Naked Moleskin – The name-o-rama took forever.  That is a good thing. When 60+ PAX post to celebrate something that has obviously changed their lives, then change is happening!  Thanks to Maximus who put this awesome weekend celebration together!  His leadership is not only Effective (Using VAPE) but he is a Virtuous Leader! (Check out the Q Source for the 5 C’s Virtues of Virtuous Leadership) Can’t wait to see what year 8 brings to The Fort!  More importantly, who it brings!  Time to go EH someone.  See you in the gloom.
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Sweatfest at The Colosseum

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Humidity was think this morning – but that didn’t stop three strong men from joining me in a sweaty beat-down at The Colosseum.

Here is what we did:

COP

Windmills X10

Downward Dog/Honeymooner 10 second count X2

L:BC X30

Superman 10 second count X2

SSH X20

The Thang

We found a 100 yard stretch of grass and proceeded to repeat the following circuit. In between each 100 yards we ran the large lap around the parking lot of approximately 1/4 mile

Burpee Broad Jump 100 yards

Lunge Walk 100 yards

Bear Crawl 100 Yards

We completed more than two circuits.

COT

Announcements – Sweati CSAUP this Saturday. Read your newsletter

Prayers – travel and injured PAX

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Dora and Climbing Jacob’s Ladder

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Today we had 12 brave souls that came out for my sophomore Q….hopefully I didn’t disappoint.  No FNG’s and the Disclaimer was given.

We started with a slow mosey around the parking lot and warmed up with :

Cherry Pickers, Imperial Walkers, Overhead claps and Windmills…with help from the group my Cadence will improve

DORA made an appearance and made us do:                                                                                                            100 Merkins                                                                                                                                                                           200 Squats                                                                                                                                                                             300 Flutters

When that was completed we were entertained with Jacob’s Ladder                                                            10 Pull-ups down the hill for 1 Burpee and back up the hill for more pullups and so on and so on until we finished.

Back to COT for announcements and prayers and we were joined by two ruckers.

Thanks Punch List for the opportunity to lead these men

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