Tag: Clark Kent

US Army Staff Sgt / NYPD Police Officer James McNaughton

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We had 23 PAX show up for my VQ this morning….the support was much appreciated.

The morning started with a quick jog around the NAFO parking lot and ended with a standard warm-up of  Imperial Walkers, Morrocan Nighclubs  and Hillbilly Walkers.

Today we Honored a Fallen Soldier and NYPD Police Officer and our workout consisted of :

10 Burpees and a 100 yard run

27 Merkins and a 100 yard run

10 Donkey Kicks and a 100 yard run

27 Big Boy situps and you guessed it a 100 yard run

10 Lunges and a 100 yard run

27 Squats and who would have thought another 100 yard run

We Rinsed and Repeated ….. Some rinsed and repeated more than others.

Thanks to Dirty Harry and Punchlist for pushing me to lead this great group of men and getting my VQ under my belt.

Shield

 

 

 

 

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7

Tomahawkin’ at The Hive

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I do this thing called The Tomahawk Test every 8 weeks at #TheTomahawk site.  It’s all about making sure we are getting better/getting stronger.  I encourage the pax to workout the same way they did the previous session…if you curled on your knee last time, curl on your knee this time.  Seeing our reps increase is a good thing.  Seeing them decrease is a weird thing that hopefully becomes a motivator to push harder.  I brought it to #TheHive because we have different “regulars”.  I believe only 1 person at this workout had done the #TomahawkTest before (DESTINY).  Check out the image for how our workout went down.  I have all the hard copies and will be sharing them with the pax individually, as well as keeping a digital copy for reference.  Blasted 90’s Alternative while we tossed the iron around.

Just so we could get our burpees, I blasted Chumbawumba’s Tubthumping.  28 burpees (27 if you don’t follow my lead and do 1 as the song ends).  We moseyed back to COT and did 6 more burpees so we all got our 33 in for the day. #1000burpees

Shout out to Tesh for the Q opportunity.  I love it and consider it an honor.  Prayers for our brothers on IR.

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6

Core Work at The Coop

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There was a 2 year celebration going on at one of the AO’s so when a bus pulled up next to our COP, I jokingly told the guys we’d be bussing over to that AO to workout with them.  We really had no clue why there was a District 4 bus there, though.

0515 hit and we jumped into The Warmup:
25 SSH IC
Mosey to another area of the lot
25 SSH IC
Mosey to another area of the lot
25 SSH IC
Mosey back to where we started
10 Weed Pullers
10 Tempo Squats
10 Tempo Merkins
Mosey down the hill towards SCES and back up the hill to the Pullup Bars

Partner Up

Partner 1 planks while Partner 2 Dead Hangs for 1 minute.
Swap positions and repeat.
Partner 1 does Wheezy Jeffersons while Partner 2 does Hanging Leg Raises for 1 minute.
Swap positions and repeat.

Mosey down to Sugar Creek’s Basketball Court
Bear Crawl to other side of court, plank for the 6
Reverse Bear Crawl to other side of court, plank for the 6

Impact Talk – Sugar Creek Elementary is where I feel I make the most impact. I’m on the PTO and serve at the school enough that a lot of parents think I actually work there.  Connecting with the kids, giving fist bumps, making them feel like they are where they belong.  The smiles, bumps, and hugs I get in return make me know I’m making an impact at the school.

Mosey to Bus Loop Overhang for a few rounds of core work:
1. 25 Dying Cockroaches
Run a lap
2. 30 Rosalita’s
Run a lap
3. 35 Flutters
Run a lap
4. 25 Makhtar N’Diayes
Walk a Victory lap and we got to hear CSPAN’s story on Impact.  It was great!

We had 5 minutes left before needing to head back to COT so I broke out my go-to 5 minute beatdown: Chumbawumba’s Tubthumping
Burpee on “I get knocked down but I get up again”
Moroccan Nightclub’s when the chick sings
SSH when the dude sings/talks
It’s fun.

A slower mosey back up to COT to close us out.  The bus driver was still there waiting on students.  He arrived right before we started at 0515 and was patiently waiting to begin his job. Wowzers.  He wouldn’t join us.

Prayers for Pinup, Foley, BTB, and all those Pax hurting and tired.

Thank you, Wegmans.  I love any opportunity I get to Q.

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The Tomahawk: 25th Monday in 2018

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8 PAX seeking to a better version of themselves posted in the steamy gloom this morning.

WarmUp:

Started out with a mosey around the parking lot.

COP:

  • SSH x30
  • Merkin x10
  • Mountain Climber x10
  • Honeymooner à Downdog à Honeymooner
  • Imperial Walker x10
  • Hillbilly Walker x10

Mosey back to the grab our bells.

The Thang: COP with kettlebells

  • Kettlebell Swings x10
  • Merkins x10 (single count) (80 total)
  • Kettlebell Swings x10
  • Big Boy Situps x10
  • Set the weight down and rotate to the right
  • Rinse and repeated until we were back at our own gear (8 times)

Mosey to the parking lot curb and setup with the 4 rows of spaces in front of us.

  • Lunge-walk with pass through to the other side
  • Stop at each set of parking spaces for 10 merkins (40)
  • Leave bells & run the length of the lot and back to the bell
  • Lunge-walk with pass through back to where we started
  • Stop at each set of parking spaces for 10 squats

Back to COT for some Mary. SkateorDie mentioned that we were at 120 merkins….so:

  • Merkins x10 in cadence (20 total)
  • Hand-release merkins x10 to reach 150 total merkins for the day. 170 if you count the warmup in-cadence merkins.
  • Flutter w/ press x10
  • American Hammers x10
  • Finished with a leg stretch sequence:
    • Seated Forward Bend, Pigeon Lunge, Butterfly

NMM:

I usually do a kettlebell workout on Fridays at the Hive. About ¾ of the way through the workout when most of us had sweated more than seemed humanly possible for 5:45am, Polaroid quipped, “They trained you well at the Hive.” I love this thought of being in training.

2 Corinthians 5:4-6 (taken a bit out of context, don’t tell my Christian studies professor friends)

“These tents [bodies] we now live in are like a heavy burden, and we groan…As long as we are in these bodies, we are away from the Lord.”

We are put here for a purpose, and being in these bodies is part of that purpose. It is good and right that we should push ourselves physically and train to be better. Everything is connected. If we can be better physically, we can be better emotionally, mentally, and spiritually as well. As PAX, we must focus on our growth as a whole person. Training for this life starts in the gloom.

My first time out at The Tomahawk. Great AO! Props to Polaroid for asking me to Q and motivating me to get out of my comfort zone of AOs.

Prayers:

A PAX dealing with some medical issues both with family members and himself. Prayers for healing and strength on this HIM and his family.

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5

Sweatin’ To The Oldies @ #Slowburn

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26 HIM came out for a warmer-and-drier-than-the-day-before “moderate” beatdown.  Welcome and disclaimer given and then I turned it over to Clark Kent for a little VQ Warm Up that went a little something like this:

10x Goofball
10x Windmill
10x Cherry Picker
10x Low Slow Squat
10x Side Straddle Hop

10x Merkin

Polaroid took back over and we moseyed to the back of Lowe’s for 2 rounds of:

30x Dips
Bear Crawl to the line
Lunge back to the rail
30x Calf Raises
Mosey to the side of Lowe’s for 1 round of Deck of Pain
Hearts = SSH
Diamonds = Bomb Jacks
Spades = Merkins
Clubs = Carolina Dry Docks
Jokers = 10 Burpees – – – – Dangerfield pulled the Joker!Mosey to the front of Lowe’s for a quick ab workout:

10x Flutter
10x LBC

Mosey back to the Warm Up circle for some Sweatin’ To The Oldies with
“I Get Around” by The Beach Boys.

Start in a squat and every time “I get around” is said you go up and down.  It’s 2m8s of squattin’ and hopefully the guys were feeling the Slow Burn.

Most of the PAX gave AYG to the Chick Fil-A hill and a mosey back to COT.  Great job!
Announcements:
-Turkey Day Convergence 11/24 0600 @ The Ranch
-Christmas Party 12/1 1830 @ Regal Manor Clubhouse
-Paradise Turkey Giveaway Bring a FROZEN turkey to an AO on Saturday, November 18th. Why? To bless the Paradise Community with turkeys for Thanksgiving. This turkey giveaway will reduce the financial burden for underprivileged families in this neighborhood as they prepare for the holiday. We will also eat lunch with the community during this event to further build relationships with our brothers and sisters in Paradise. Read the pre-blast for details regarding this fruitful event. Contact Deacon with questions.

Pinup prayed us out.

It’s always an honor Q’ing.  Thanks, again, Barry Manilow.  Peace.
~Polaroid

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2

Control

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19 High Impact Men posted for a moderate workout in the misty gloom today. Smuggler made a strong come back, kotter style. Stang lead the second stretch-o-rama which made the Pax grunt like they were in a birthing center. Asphalt came to  COT and blessed us with his powerful testimony.

The Thang:

Strech-o-rama for warm-up

COP: SSH (10x), IW (10x), HBW (20x), Sumo Squats (15x), MC (20x), Jumping Lunges (10x), Swimmers (10x) Freddie Mercuries (15x),

Toy Soldiers, Shuffle Left, Shuffle Right, Back Pedals, Karaoke Left, Karaoke Right, Power Skips

Dips (15x), Extreme CCDs (10x) and LBCs (20x)

Decline Merkins (15x), Extreme CCDs (10x), and Flutters(20x)

Incline Merkins (15x), Extreme CCDs (10x), Heels to Heaven (20x)

Wall Merkins, People’s Chair (3x)

Partner Drills: One partner runs to the light post and back while the other does the following until the team does a total of 100 Merkins, 200 Monkey Humpers, 300 Flutters.

Strech-o-rama for cool down

Moleskin:

God is in control. Type A people, like myself, struggle to understand that reality. Reality became very clear when the Colombia Mission Team and I were stranded in Miami right before Irma hit.

I brainstormed solutions to “control” the situation like:

– Get another flight to escape the hurricane (reality check: the airport was closing).

– Take a train (reality check: the train station was closed).

– Find a hotel for shelter (reality check: all local hotels were closed).

We prayed and then escaped the storm by driving in what the media claimed would be 15 mile/hour traffic.

God was in control and His plan was far greater than ours. Instead of 12 men going to Colombia, he sent 17 of us to Florida to help hurricane survivors. Instead of serving 1 organization in Columbia, we served 5 organizations in Florida. Instead of engaging a few donors to raise money for the mission trip, He engaged over 1K people in our church/community to collect supplies for the hurricane survivors in Florida. Instead bringing a few supplies to Colombia (less than the 50 lbs limit), He had us bring over 10K lbs of supplies to  people who needed it in Florida.

I’m glad that God is in control. His plans are far greater than what we can imagine.

Peace,

Deacon

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7

Tour De Lowe’s

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26 Men showed up on a glorious Friday morning for a Slow Burn.

Began with a Mosey to the Empire Pizza parking lot for some warm ups.  Line up. High Knee across parking lot, mosey back.  Butt kickers across, mosey back.  Karaoke across, Karaoke back.  Toy Soldiers across, mosey back.

Circle up. SSH x20, Windmill x15, Moroccan Night Club x20, Low Slow Squat x15, Merkins x10.

Short mosey to being the “Tour De Lowe’s”.   Found guardrail behind Lowe’s for stop #1: Dips on guardrail, Calf Raises, Freddy Mercurys, Rinse & Repeat

Continue the Tour De Lowe’s with a mosey to The Wall for stop #2:  Peoples Chair (5x 10 counts), 25 LBCs, Peoples Chair (5x 10 counts), 25 LBCs, Balls to the Wall (3x 10 count, felt much longer thanks to some non-standardized counting), 25 LBCs

Time Out for Zimmern’s first attempt at preaching.  Talked about Control and what things in life we have control over (thoughts, words, actions, reactions, etc) and what things we don’t have control over (spouse, kids, others, job, etc).  Things outside of our control often have a huge impact on our lives.  How do we learn how to control our response towards things outside of our control?  Drop Thrill quotes Proverbs 3:5-6: “ Trust in the Lord with all thine heart; and lean not unto thine own understanding. In all thy ways acknowledge him, and he shall direct thy paths.”  We need to turn control over to The Lord and trust in Him.  Ask Him for help controlling things that are within our control and help in guiding us with things outside of our control.

Complete the Tour De Lowe’s with a mosey to the front parking lot.  Pax pair up. One Pax starts squats.  Other Pax runs across parking lot.  switch.  Continue to 150 cumulative squats.  Repeat, but with Carolina Dry Docks.

Mosey over for a lightning rounds of 4 corners around Empire Pizza.  Pax counted off by 4’s.  #1 40x Merkins. Mosey to #2. 30x Flutter Kicks.  Bear Crawl to #3. 20x Bomb Jacks. Mosey to #4. 10 Burpees.

Return to COT. Name-o-Rama.  Welcome FNG Bowtie. Announcements. Prayers & Praises. Big Ball of Men.

-Zimmern

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7

I call this one the rope a dope…

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Ok so right off the gate I have to say tagging 30 people is a chore, but I love all of you so I did it anyway. I dont get the opportunity to Q Slow Burn a lot so I am always grateful when the chance arises. One thing that never ceases to amaze me is the amount of folks that go to the Burn. I wanted to bring some things to those folks they may not have been exposed to before. We started as any other day with the disclaimer and identifying the FNG in the crowd EHed by Smithers. Off we went…

The thang

Slow mosey down to the parking lot in front of the old Baxter Fun house. We kicked butts and high knees along the way. Dark Helmet got a little handsy. Circle up for some windmills, merkins, and Moroccan night clubs. The counts ranges from 15-3 depending on my vibe in the air. Mainly I just get tired of the same old 10 or 20 counts. Q tip #1- DO THINGS DIFFERENTLY once in a while

Mosey over to the road leading back towards Armory. Next we were going to work on pacing. The object is to run the same distance over the same time repeatedly. First was a 1 minute run toward Forest Hill church at whatever pace you need to hold to get to 1 mile. So if you are a 5 minute mile guy, then run fast. If you are a 20 minute mile guy, then basically walk. This was a true UVU. We ran for 1 minute out then had a 1 minute rest. Then 1 minute back. Most ended right were we started. Next series was 2 minutes out, 1 minute rest, 2 minutes back. Again, other than Long Shanks, everyone ended close to where they started. This is a great training exercise for anyone trying to figure or work on pacing.

Next we went over to the Lowes sitting wall (or we sit on Lowes, idk). Count off by 1 and 2. Team 1 inch wormed out to a line in the parking lot then mosey back. 2s keep sitting on the wall. Once back switch. We did 2 rotations of this. We then did 2 seriees of bear crawls in this same manor. To cap it off was a series of slow merkins. 3 count down… to 10 I think.

Next we meandered over to another area where to everyone’s surprise we found a kettle bell coarse laid out. Everyone had their opportunity for rows, presses, swings, hay bailers, and curls. Whilst others waiting we did squats and merkins.

For my final trick we moseyed over to the gravelish lot next to Empire pizza. Here we partook in some HIIT style training. 1 minutes ARMAP burpees , rest, then 1 minute AMRAP merkins. COT

Prayers for Spitz to be the sounding board for a youth. Prayers for that boys family. Invergence on the 29th and convergence on the 30th where YHC has part of the call so I hope to see you all there.

Moleskin

So here is where things twisted everyone’s mind. I explained that we had actually performed workouts from 5 different style AO’s in a single Q. The warm ups with low counts and less impact-full exercises is something that can be found at a moderate style workout( Slow Burn/ Footloose). The running where we worked on pace setting is something you can find at Laces out or Clydesdales. The wall sits, inch worm, bear crawl combo was a stereotypical boot camp like Laces in, The Coop, or The Ranch (Constance motion with an elevated degree of difficulty). The KB portion was exactly what you can expect at Armory or Tomahawk. Last but not least the HIIT ARMAP is your Varsity style.

Moderate is a steeping stone on your fitness journey. Be careful not to get complacent and stop challenging yourself. We proved today that 30 men can do 5 styles of workout. Go at your own pace. Just because you “aren’t a runner” doesn’t mean you shouldn’t try a running AO. Just because you dont own a kettle bell doesn’t mean you shouldn’t try a KB AO (there are always extras). Just because you aren’t Pin Up doesn’t mean you should skip a HIIT workout. Push yourself men. The greatest growth comes from the most discomfort.

Challenge was issued of try a new AO this week. Who’s up for a change? I believe in you guys. Ill meet anyone anywhere if they want to try a new AO. Open invitation…

Thanks Barry,

Cage out

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12

Tubthumping at Slowburn

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I was very happy to see 28 PAX report to Slowburn for my VQ! As promised via Twitter the day before, I did my 28 Merkins during a count-o-rama. No FNG’s. Gave the disclosure and we formed 2 lines for an Indian Run to the warmup at Empire.

Warmup

Cherry Pickers x10
Slow Windmills x10
Low Slow Squat x10
SSH x10
Goofballs x10 – Dang, y’all looked goofy!

We counted off by 5’s and the 5 teams did an Indian Run to the far side of Lowes for…

The Thang – 5 Stations

  1. Core
    1. Forearm Plank 10 count IC
    2. Captain Morgans 5 each side IC
  2. Legs
    1. Monkey Humpers x10 IC
    2. Tree Huggers 10 count IC
  3. Pecks
    1. Werkins x10 IC
    2. Derkins x10 IC
  4. Arms – Dumbbells Provided
    1. Left Arm Curls x15 IC
    2. Right Arm Curls x15 IC
  5. Abs
    1. Flutter Kicks x10 IC
    2. Sweat Angels x5 IC

Rinse & Repeat

Teams then moseyed, again Indian Style, to Baxter’s Playhouse for some “Tubthumping”. I had the loudspeaker set up to play Chumbawumba’s Tubthumping.
Lady singing = MNC
Guy singing = SSH
“I get knocked down…” = BURPEES! Did you do all 28 burpees?

OYO mosey back to Empire for some stretching and then a mosey back to Chick-fil-A for COT.

Announcements: 9/11 @ Tomahawk Birdcage is requesting PAX to show up for a special Remembrance Workout, Invergence/Convergence last Friday/Saturday in September, Donate underwear for victims of Hurricane Harvey, SpeedforNeed!

Prayers for our Brothers going to Columbia, M’s and 2.0’s, Weather, and all the unspoken requests.

I had a blast.  It’s an honor working out with you guys!  Big Thanks to Barry Manilow for allowing me this VQ opportunity. 

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