Cheating and Slow Webs

Dreed’s post about “HYPOCRISY OF THE DISHONEST CHEATER” really resonated with me so it became my topic
How much dishonest cheating are you doing in your life?
Why are you here today vs ?
Because it’s moderate?
Mosey to other side of the field
COP
The normal round of warm up exercises
Discussed honest cheating
4 corners
Why cheating – being the six?
How much dishonest cheating are you doing in your life?
Is there any area of my life that I’m in full compliance? #fullcomp
4 Corner Accumulator
  • 5 Merkins  – Lunge Walk to next corner
  • Add 10 Bomb jacks
  • Add 15 Squats
  • Add 20 SSH
  • Add 25 LBC’s
Mosey to field
Slow Jack Web – performed at half the speed as normal Jack Web.  To increase the intensity at number 7 held arms out for 28 count.  – a real crowd pleaser.
Is there any area of my life that I’m in #fullcomp
Always an honor lead such inspiring men!
Appreciate the opportunity!
Cornhole, Out.
TClap |
3

Mental Health Awareness at the Pantheon

Mosey around the side of the school.

quick word about what mental health means to you

Warm up
15 – Windmills
15 – Imperial Walkers
20 – Moroccan Nightclubs
10 cherry pickers

5 burpees OYO

30 count people’s chair  with arm flutters
Balls to the wall 10 count

30 count people’s chair with
Balls to the wall 10 count
30 count people’s chair
Balls to the wall 10 count

5 burpees OYO

Mosey to the back of the School

discuss that there is more to mental health than depression

20 Merkins
20 CDD
20 Hand Release Merkins

5 burpees OYO

Lunge walk half way down flip to LT. Dan’s

5 burpees

mosey to the side of the school

Plank
Plank shoulder taps
Seal Team Sit-ups

20 American Hammers

Mosey to the front of the School

Global warming with 30 Monkey Humpers each Pax one at a time while Every one held al-gore, imagine 25 pax  = sore legs

Maximus Shared his struggles  and YHC spoke about my struggles in the past due.

It was awesome to hear so many Pax open up and being vulnerable. T-Claps to all that attended this is not a easy subject to discuss.

Prayers sent up for those that are struggling and have struggled with this topic.

 

 

TClap |
1

AKA to Clydesdales for a River Run

Day 9 of AKAY2 did not disappoint.  13 PAX came out to run the hills of the River District.  Beautiful morning, no sweat shirts and lots of yellow running gear!

4 mile loop: down Market straight to River District cul-de-sac and come on back.

5 mile loop: 160 to Sutton, right on Market intersection, straight to River District cul-de-sac and come on back.

Everyone got back safely and finished with COT.

Prayers for Jessica, Rebel’s co-worker,  battling 2 forms of cancer.

TClap |
1

Tabata Time at the Quagmire

Monday morning and the start of a new business week.  It was finally warm, 64 degrees… and with that warmth comes humidity!  I haven’t been to Quagmire in too long, that standard excuse about passing other AOs to get to another one.  But being invited by Jedi to Q had me up early and ready to go!  It was a welcome sight to see our Weasel Shaker and his merry men show up for ass-kickin’ April as an added bonus.  I’m sure they did not enjoy themselves today.  More coming at the Poopdeck Thursday!

With 17 guys ready to start I gave the disclaimer.  Great to see Meltdown and The Admiral up at it early… (two FNGs from last week!) We started to run…and run…and run.

So we stopped all the way over on the other end of Rivergate, close to the Trulent banking center. We did a circle lap half way to our destination to gather the group back together and not let them pull too far apart.  There were a few PAX begging for it to stop.  Maybe they shouldn’t have pre-ran today?  (You know who you are) But we got to run a few circle laps while the 6 made it in for COP.

COP

IWs – Windmills – Merkins – SSHs – Peter Parkers – Some broga in between some of those.

Evolution #1

Had to grab my speaker that I’d hidden in a bush. Informed the guys we would be doing 10 minutes of Tabata with 20 seconds on 10 seconds off.  Each of these exercises would be done 4 times in a row.

1.  Lunges

2. Ranger Merkins

3. Bombjacks

4. Flutters

5. Burpees

I played some loud rough music to keep the blood flowing during this session.  It was much harder than this write-up sounds.  After we finished, I asked a couple guys to give us an “Apache 10 count”.  Kenyan just brought this back from Rock Hill to his Q at the Deep on Saturday.  The PAX giving the 10 count shares some stuff about himself. Family, who EH’d, how long doing F3, etc.  I really liked that idea and Funhouse, Bones, and Cornhole  got to share.

Mosey to Evolution #2

Long run back behind Home Depot

We sat on the wall while each end would run to the long hall, sprint down it and return.  Then the next PAX 2×2 would go. That took longer than I thought so people’s chair was painful.

Next BTTW 30 count

People Chair with the ends doing 5 jump squats

20 Mike Tyson’s OYO on the wall

BTTW 30 count

People’s chair with 5 Merkins

Only 5 minutes left, moseyed back to COT.

Had 2 minutes to spare some AB Lab to finish the morning.

Announcements: Read your newsletter and check twitter/slack.

Prayers for families and my son who swallowed  a part of a toothpick Sunday that got stuck in his throat.  Hoping there was no more damage internally.  As of Monday night he seems better.

An honor to lead

~Royale

 

 

TClap |
2

The Pillars of Pain

The AKA Possie was in full effect at the Pantheon this morning.  The cold weather did not deter them from posting on the third consecutive day this month.  We began with a lap around the car pickup line and stopped on the side of the school for some warm-up exercises.

COP

SSH x 25

Imperial Walker x 15

Windmill x 15

Flutter x 15

Plank stretch (Honeymooner, Downward Dog)

Next, we moseyed to the front of the school near the crosswalk.  This portion of the workout was called “Pillars of Pain”. Not a lot of running, just a lot of pain.

First exercise:  Plank shuffle with 10 merkins at each pillar, jog back to the starting line

Second exercise:  Plank shuffle with 10 dips at each pillar, jog back to the starting line

Big lap around soccer field

Third exercise:  Lunge walk with 10 squats at every other pillar, jog back to the starting line

Fourth exercise:  Burpee broad jump to the end of the building, jog back to starting line

Fifth exercise:  Crab walk with 10 LBCs at each pillar, jog back to COT

 

Announcements:

S2S – Jekyll on Q

Q Source

 

Prayers:

Marriages

Injured Pax

 

 

TClap |
1

Shorties – Freedom and Lawnmower Parents

With this weeks QSource focus on Shorties and the recent college scandals, I thought I would look at how parents are preventing their children from growing up.
Mosey to parking Lot
The usual variety of COP exercises
Q Source 1.6 Spur
    • A man gives everything he has for his children
    • The IMPACT (for good or bad) that a man has on his children cannot be underestimated
    • The HIM’s Commitment provides his children freedom
Mosey to Gun Shop
  • Kids aren’t growing up: Shocking new poll says parents are killing kids’ life skills
  • Parents are preventing their adult children from growing up by doing things for them, including making appointments and intervening where they work
  • Note: percentages are the numbers performed.
  • SSH – 76 % reminded their adult children of deadlines they need to meet, including for schoolwork
  • LBC’s – 14 % helped them get jobs or internships through professional network
  • Squats – 22 % helped them study for a college test
  • MNC – 74 % made appointments for them, including doctor’s appointments
Mosey to Parking Lot
  • Growing up means making mistakes
  • Parents never let their children grow up. Growing up means making your own decisions, and sometimes, mistakes.
  • “The point is to prepare the kid for the road, instead of preparing the road for the kid,”
  • Bomb Jacks – 15 % of parents with children in college had texted or called them to wake them up so they didn’t sleep through a class or test.
  • Hello Dollies – 16 % helped write all or part of a job or internship application
  • Monkey Humpers – 14 % told them which career to pursue
  • Merkins – 11 % helped write an essay or school assignment
Mosey – to another parking lot
  • “If you’re doing it in high school, you can’t stop at college,” she said. “If you’re doing it in college, you can’t stop when it comes to the workplace. You have manufactured a role for yourself of always being there to handle things for your child, so it gets worse because your young adult is ill-equipped to manage the basic tasks of life.”
  • Parents eventually have to take a back seat and let their kids drive their own lives. “You can’t just arrive them at the future you want for them. They have to do the work to build the skills,” she said.
  • Burbees- 11 % of parents with adult children will call their child’s employer if he or she had an issue at work
  • Freddie Mercuries -12 % gave more than $500 per month for rent or daily expenses
  • Lunges – 8 % of parents said they had contacted a college professor or administrator about their child’s grades or a problem they were having
  • Dips – 4 % wrote all or part of an essay or other school assignment
  • If need time – Head to power light hill
COT
  • When it comes to rushing things down to the school,   If there were no smartphones, would the child feel his or her request was enough of an emergency to use the school office phone to call the parent about? Then it might be a legitimate rescue scenario.
  • Scripture: Fathers, do not exasperate your children; instead, bring them up in the training and instruction of the Lord.   Ephesians  6:4

Always an honor to lead.   Appreciate the opportunity.

Cornhole, Out

TClap |
3

HIIT @Quagmire

Jedi put me on the Q schedule at Quagmire way back when we had a snow storm that paralyzed the Charlotte area. It has taken until Monday 25Mar for me to make my first appearance at Quagmire.  The night before, I loaded the ‘Yoda with coupons, made a playlist, and set my alarm for 0400.

I arrived early to unload my coupons and set up the pain stations just in case.  10 men had gathered in the Gloom for a Dirty Harry beat down. I tweeted that the workout would be post P200 friendly and that the PAX should bring foam rollers so they could stretch and roll their sore muscles. Everyone showed up empty handed. Good thing I brought all those coupons.  The disclaimer was given and off we moseyed to the adjacent parking lot for our warm-up.

30-SSH (never less than 30) thanks Pusher

10-Wind Mills

8-Imperial Walkers

11-Cherry Pickers

I checked my watch, it was already 0520 where had all the time gone? I’m used to badger time. I walked the PAX around and showed them the 12 different pain stations. I demonstrated a few exercises, paired my iPhone with the speaker, and got ready to start the timer. Today would be a HIIT workout with 1 minute at each pain station followed by a 15 second rest. The PAX chose thier station, I pressed start, and we were off.

Their Choices were:

Flutter Kicks

Rucksack Curls 35#

Bomb Jacks

Bear Hug Jug 55# (bear hug water jug while walking around traffic island)

Flutter Squats

O.H. Press with Ruck 30#

Bear Crawl 25yrd, Crawl Bear back

Farmer Carry Jug 55#

Inch Worm merkins

Bent Over Row 40# sandbag

High Plank

Man or teenager Makers 60#(man) 40#(teen) sandbags. All PAX chose to be MEN

When I pressed play on the timer, I was worried I had made things too easy. There was a lot of mumble chatter. But like a fine wine, a good beatdown sometimes takes time to mature and develop. Toward the end there wasn’t a lot of talking, we were all struggling to make it from station to station during our 15sec rest period. At least 2 of us looked like we had taken showers out there.  Jedi told me our time together was almost up. The PAX helped police up all the cones and coupons and back to COT we went. Monday was wear GREEN for Cerebral Palsy, several of the PAX did so. Thank you JEDI for the opportunity to lead the PAX.

TClap |
2

Capture the coupons @ThechupracabraSwamp

My apologies for the very late BB. This poor guy got stuck in draft mode. Cobains

We had the ruck boys join us for some fun at the Swamp. To know what went down, show up next time.

Olaf

TClap |
1

Clear & Crisp P200 Tune Up

What a great morning to get out in The Fort for a little jog around Wally World. Attendance is strong lately with all of the P200 training and the handful of (almost) only running PAX. There’s a pace and a buddy for everyone when the crowd is this size for a running workout.

The Thang:

Wally World – A Flight Plan original wrapping around a shopping mecca and the back road for two of Fort Mills finest learning institutions. All kinds of opportunities to modify distance and incline. So if you were well rested, take that Dave Gibson Hill. If you had too much for St. Patty’s day, easy out and back to WW entrance. It was a glorious morning to be reminded how lucky we are to have our brotherhood and inhale that late winter frosty air.

COT/Announcements

Jekyll took the lead at COT. Reminding us to support our brother Olive and The Christina Latini Memorial 8K on March 30th. Sign ups right now are lower than last year. Let’s get the word out not just to the PAX but to everyone we know. Olive has taken the worst of situations and grown it into a lasting tribute. Something that he has made easy for us to be a part of. He’s done all the heavy lifting and we can claim a little bit of pride simply by doing something we already do, run a little bit. If you can’t make the actual run in Huntersville or the virtual one set up by Change Order at Alcatraz, then still donate. You will be smiling all day after you do (Christina Latini Memorial 8K) Thanks for the reminder Jekyll

Paryers:

Lift up Funhouse’s brother Scott . He’s going through major life changes today; new home for himself as he starts the painful process of a divorce. He will need the strength of Sky Q so be sure to add Scott to your prayers.

Help Hootie as he travels this week. He asks that we lift his M & kids in prayer as they work through the week while he’s gone. The life work balance is hard on everyone. Supporting each PAX with fellowship and prayer will get us through.

 

NMM:

A COT this large can be tough for me. I don’t hear well (Funhouse & Pusher excepted) and can’t wear my hearing aids while running. The sweat makes them shut down. I miss a lot of the jokes and camaraderie that goes on. But the energy that comes from the circle is real. Just like the workout, it doesn’t matter if you’re wide awake or struggled just to make it back, there’s something in there for everyone. Take these jokes, causes, praises and prayers to heart. Think about them as you go through your day. Give them the extra prayer they need or the smile/laugh to yourself they bring to your soul.  And know there’s more waiting for you tomorrow when you need it all over again.

Boeheim

Aye!

 

 

 

 

 

TClap |
4

The Black Diamond “Webb Jiffy”

This semi-warm morning started with YHC running up to the eager PAX at about 5:14 and 30 seconds.  Bonsai and YHC took a nice little detour on our way as we were engaged in conversation and your truly was on autopilot driving to WEP.  After dropping off the giant wienke and the tune machine, Bonsai and YHC hustled over.  After a very quick disclaimer, we jumped right into the warmup where we stood.

Warmup included: SSH x25, Windmill x8, low slow squats x10, merkins x10, big arm circles forward and backwards 5x / arm, Moroccan night clubs x20, downward dog and honeymooner, and last but not least mountain climbers x20.  We also did some shoulder stretches and you’re about to see why if you keep reading…

Medium paced mosey to the back of the school where the fun was about to begin.  As we gathered at the playground, we circled around the giant cardboard wienke which laid out a board of pain of sorts “Jack Webb” style…but with a “Webb Jiffy” black diamond twist (named Webb Jiffy b/c of Jiffy’s creation of the Dick Webb)!  I think this was my first (maybe second) black diamond Q, so I was excited to see how this played out.  I think it delivered once the reading ensued and was followed by groans and “you’ve got to be kidding me”.  There was no kidding, but there was music so that’s worth something!  Music got cranked on, we partnered up, and off we went!

The Thang – “Webb Jiffy” black diamond

This workout was “Jack Webb” inspired, and more notably Jiffy inspired for the comments noted above.  For anyone saying, “what is a Jack Webb”?  A Jack Webb is 1 merkin, 4 overhead claps; then 2 merkins, 8 overhead claps; 3 merk, 12 OC…all the way up to 10 merk, 40 OC.  So you get the idea…

Exercise 1 (again, Jack Webb based) – Name “Dick Webb” (black diamond version)

  • 1 chin up
  • 1 diamond merkin
  • 4 overhead claps
  • Repeat all the way to 10 chin up, 10 diamond, 40 overhead claps

Exercise 2 – named “Crack Webb”

  • 1 cracken burpee (1 burpee + 3 hand release merkins for the pushup part of the burpee)
  • 4 squats
  • Repeat all the way up to 10 cracken and 40 squats

Exercise 3 – name “Plank You Webb”

  • 1 merkin
  • 1 mak tar jai
  • 4 plank partner hand slaps
  • 4 plank jacks
  • Repeat all the way to 10 merkins, 10 MTJ, 40 hand slaps, 40 planks

PAX made it to “Plank You Webb” but we ran out of time.  Looking back to the workout, there was no stopping, no 10 counts, no stop for a message from the Q (which YHC should have done something).  From a positive light, this workout was very 1st F focused so there was mumblechatter during times of taking personal breaks and YHC considers that a win.

Mosey’d back to COT, took a quick pic for evidence, counted off with the Pennywise crew and name-o-rama followed by announcements, prayers and praises.  In the end, we pushed ourselves past what YHC would be close to categorizing as “looked good on paper”, but where you’re planning for black diamond and trying to #accelerate, no one quit and the partners ensured accountability.

Thanks to Jiffy for the opportunity and the push for YHC to challenge myself for this idea. Had a great time and actually still feeling the aftereffects…which may also be coming from Deacon’s Q at The Hive or the beating YHC just took from Band Camp and Flat Tire at The Fort.  Either way, I’m beat as I’m writing this!

Shady

TClap |
3