Tag: Cornerstone

Rucking with…….thoughts, a Socratic and a few exercises (but just a few)

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WARMUP: Nope – off at 0500

THE THANG: Ruck and insert exercises at different points along the 3 mile route.
Merkins with ruck on
Calf raises
Peter Parker’s
Parker Peter’s
Incline merkins with Ruck on
Squats
Lunge walks around circles
More merkins with rucks on

Lessons and questions shared from a recent reading YHC absorbed:
Be tolerant of others and strict with yourself
Control what you can control
Raise your children well
Contribute to your community
We are all vessels of something – what are you a vessel of?

All PAX got 3 miles plus exercises – 60 minutes of solid work put in by all. And great to see some newer and less familiar faces returning to the gloom. In the words of DD – Just Keep Posting.

MARY: nope – open to all men

ANNOUNCEMENTS: took place

COT: 5th core principle

Thanks for the call Sofrito – always honored to lead. :eye:

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Back to School

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5 brave men beat the fart sack and trekked close four miles. Took a trip back to School to check in at the coaches box.
THE THANG:
Trek to the School
20 Low Slow Squats
20 Lunges x 2
20 Mountain Climbers
Trek back to Kingsley
40 Step ups
ANNOUNCEMENTS:
Read the newsletter
COT:
Prayers & Praises

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Men in Tights

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Texted Barkley last week and told him to put me in for Q sometime at Coliseum. He responded and said I need someone for next week. I gladly accepted before looking at that weeks weather forecast. Rookie mistake but we ain’t no sissies.
On drive in truck thermometer said 15 degrees. Perfect workout weather. Even had to go purchase a pair of leggings from Spank.
Warmup:
15 Hill Billy Walkers
15 Imperial Walkers
15 Windmills
20 Moroccan Nightclubs
Workout:
Moseyed to bottom of hill coming into school and exercises where layed out. 5 hand release merkins at bottom then run to top of hill towards school and do 5 Scorpion Dry Docks. Run back to bottom and a different exercise going the other direction which was 5 Monkey Humpers. Mosey to entrance of Tega Cay Coffee up hill and do 5 Big Boy Sit Ups. Repeat this sequence and every time you pass in the bottom the reps go up 5. We made it to 20 before I called it for some mobility and stretching.
Moseyed back towards COT and had pax get on 6 and we did some hip mobility work and some stretching for the last 10 minutes.
Thanks for the Q Barkley. Hope I Did Well.
Love, Stang

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Men In Tights

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Texted Barkley last week and told him to put me in for Q sometime at Coliseum. He responded and said I need someone for next week. I gladly accepted before looking at that weeks weather forecast. Rookie mistake but we ain’t no sissies.

On drive in truck thermometer said 15 degrees. Perfect workout weather. Even had to go purchase a pair of leggings from Spank.

Warmup:

15 Hill Billy Walkers

15 Imperial Walkers

15 Windmills

20 Moroccan Nightclubs

Workout:

Moseyed to bottom of hill coming into school and exercises where layed out. 5 hand release merkins at bottom then run to top of hill towards school and do 5 Scorpion Dry Docks. Run back to bottom and a different exercise going the other direction which was 5 Monkey Humpers. Mosey to entrance of Tega Cay Coffee up hill and do 5 Big Boy Sit Ups. Repeat this sequence and every time you pass in the bottom the reps go up 5. We made it to 20 before I called it for some mobility and stretching.
Moseyed back towards COT and had pax get on 6 and we did some hip mobility work and some stretching for the last 10 minutes.

Thanks for the Q Barkley. Hope I Did Well.

Love, Stang

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Rainy day

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7 men showed up for a rainy day. YHC was not feeling it, but I had route planned and was on Q so I showed up. YHC decided to ruck with Crabcakes and Assasin while 3 others may or may not have taken the route I suggested.

Motto for the day:
Showing up is half the battle

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Coaching Up

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WARMUP: mosey and some imperial walkers
THE THANG:
4 corners at each corner 10reps of exercise
1.5 miles in and 40 reps of exercise moves
Merkins
CDD
Squats
Dips
Diamonds
Plank Jacks
MARY:
ANNOUNCEMENTS:
COT: Gecko led 5 of us in discussion around forgiveness

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Struggles of the dancing idiot

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WARMUP: the central question was posed- if we are excited and enthusiastic about trying to make a vision come into reality. (to better serve a group that we identify with and hope to serve), how do we manage our enthusiasm and have realistic expectations for those involved.
THE THANG:
Along with several references to Q-source, the main ideas that emerged included: making sure to filter out unnecessary aspects of the vision(s) (to better concentrate, and focus energies on what is most important), to regularly and deliberately engage in reflective practices (to better learn from mistakes, and help chart future courses),
And above all, have faith that progress will happen in God‘s time, and not necessarily our own.
MARY:
ANNOUNCEMENTS:
COT: yup :+1:

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3 lessons – 3 stations

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WARMUP: Nope – only 30 minutes to get right to it
THE THANG:

Lesson 1 – He who suffers before it is necessary suffers more than necessary – Seneca

Station 1 – burpees and Diamond merkins on the hill – 7’s

Mosey to station 2

Lesson 2 – The best remedy for anger is delay – Seneca

Station 2 – series of BTTW with holds and Australian mountain climbers and a few wall sits for fun.

Mosey to station 3

Lesson 3 – The best fruits of this life are good character and acts for the common good – Marcus Aurelius

On the band lot – exercises were called in cadence and 40 yard rugby sprints with 40 yard jog recoveries could be called at any time.
Exercises included:
Merkins
Squats
Imperial walkers
Hillbilly walkers
Seal jacks
Side straddle hops

Wrapped up in time for a protractor session at COT. Then moved on to the 2nd 30 with Hominy

MARY: see above but she wasn’t there. #opentoallmen

ANNOUNCEMENTS: in the newsletter- read it.
COT: 5th core principle

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