Tag: Crawdaddy

SlowBurn_The New Moderate

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It is Slow Burn and it would be expected that 30+ show up. It has been debated on the “Moderate” workouts, why are they so popular?? I truly believe that its because we long for fellowship. We enjoy, especially on Friday, the idea of working out….yea maybe, but more importantly conversing and chatting it up with our brethren.
Regardless, moderate does not mean easy. I believe it is modified as needed. Qs do not need to make a workout that kills people, but on the other hand, if we are up at 4:30am to workout…..we should get a workout.
I told the PAX to expect the unexpected. We should not be shocked when sickenss, chaos and things hit us from the side since Life is always full of surprises. Instead, we should have the discipline and character to step up to the challenges before us…..at a workout or in Life!
The Thang:
Quick 20 SSHs in parking lot
Mosey across to Holiday Inn Express for some Mountain Climbers
Mosey to behind Burger King for some COP
  • Plank
  • Squats
  • Parker Peters
  • Flutters
  • Peter Parkers
  • Imperial Walkers
  • Sumo Squats

Saturday night is one of the most hyped fights since the Tyson era. In that spirit, the PAX and I went a couple of rounds in the office parking lot

Each station for 3 minutes doing the 2 exercises marked on the ground. One time is up, move to next station and next 3 mins. Pain was had by all!!

#1
10-SSHs
10-Merkins
#2
15-Squat
5-Burpees
#3
10-Dips
20-moracan night club
#4
20-squat jabs
10-Peter Parkers
#5
10-maktarji
10-broad jumps
#6
10-leg raises
10-ski hops
#7
10-CDDs
15-Apollo Ono
#8
Partner Plank
Derkins
#9
10  1 leg balance toe touch
5 donkey kicks
Mosey back to COT
Talked to the men about expecting the unexpected. I shared about my 52 yr old sister with cancer and facing death. My brother after 25 years of marriage calling it quits. Unexpected life changing events for me and my family. How we deal with this is critical to how we face life daily. Emotions are high, but we should not wait until we are facing these situations to then say….how do I deal with it. Start today to be the man Sky Q intended you to be. Don’t wait till its too late to make yourself better and deal with the things that will come. Get stronger physically, emotionally, spiritually to be able to walk through things and with others!
Welcome FNGs Bearcat and Clark Kent!!!
Colombia Team send off at The Ranch 9/7
Invergence 9/29 Greenway
5yr Convergence 9/30
Prayers for Families, kids, schools and teachers! All spoken and unspoken prayers!
Cake Boss Out!
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9

Round Robin

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IMG_1093

Sasquatch led us through his standard warm up. Then mosey to the parking lot right in front of the church for the main thing.

Complete an exercise from the Weinke and then run a lap around the parking lot. Exercises as follows:

25 Kettlebell Swings

20 Merkins

20 Squats

20 Hillbilly Press (10/ side) (press the kettle bell up and on the way down, lift leg on that side up like hillbilly walker)

20 LBCs

30 Curls (15/arm)

20 Skull Crushers

20 Calf Raises

20 American Hammers

After we wrapped up all these exercises we did 10 minutes of Pax-led Mary. This was a good workout and I was grateful for the opportunity.

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4 Corners of Body Destruction

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No, we did not do the Body Destroyer for 45 minutes, Birdcage! However, there was consistent feedback that this was a brutally different workout. Welcome to “ya never know what ur gonna get with Straight Up!”

A big shout out to all the men that joined me. I was very, very proud of them, and especially proud of Short Sale, Nomad and Sparky. Seriously, this was not an easy workout. A special thanks to Crawdaddy who helped with the group activities and leading his team. Here is what we did. If you decide to copy it for one of your Q’s, feel free to but you have to invite me because I want to do it again!

I. Beginning: Disclosure mentioned; No FNGs

Theme: First thought on Discipline today:  “It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through.” (Zig Zigler)

A head’s up that we will have teams. Divided into teams. Advised we will be competing against each other’s team.

2 running lines to warmup. During warmup, ask person you are running next to:

1, If you had unlimited time, what would you consider to be your favorite thing to do with your time?

2. If you had unlimited money, what would you do?

II. Running Warm-up: 2 line Groups 

Gradually moseying around The Ranch/school doing toy soldiers, butt kickers, high knees fast,  one leg hops, side straddles.  

Another thought: “Discipline, for the Christian, begins with the body. We have only one. It is this body that is the primary material given to us for sacrifice. We cannot give our hearts to God and keep our bodies for ourselves.” (Elisabeth Elliot)

III. 2 Circle up Warm-ups around school

First Circle in front of school: 8 merkins, 9 squats, 11 toe raises, 10 second Shoulder Stretch

Second Circle in back of school: 8 SSHs, 8 Ab Bigodas, 10 second Partner hamstring stretch

Meant to read this one to the guys: “The battle of prayer is against two things in the earthlies: wandering thoughts and lack of intimacy with God’s character as revealed in His word. Neither can be cured at once, but they can be cured by discipline.” (Oswald Chambers)

IV. Workout Segment: (Entire Soccer) Field challenges

Team Straight Up vs. Team Crawdaddy

**Reminder that if someone on your team is not finished with the exercise and you are, then join in and do it with them to help them succeed and be a teammate! Do all exercises together as a group; push your team; form is crucial; your captain will make you do it again if you do not do it correctly!

Start in the middle of the field and race to your corner

Corner #1:

7 bropees

20 Parnerkins (Partner Derkins) (each partner has their turn)

(Similar to parts of a 1 legged Hail Mary without the bench) 13 Single leg in the air dips each side; after you go down one, then give the other partner a high five, then go on the the next dip, then a high five, . . . so you want to sit next to each other but in opposite directions

8 Squerkins each

15 Deep Squat creating an X on the way up

Leap frog to the half field line

Plank position crawl (keep your back flat, abs tight) from half field line to the next corner to Corner #2.

Corner #2:

7 bropees

9 Dive bombers (“Under the hedge/fence” and clap one of your partners hand once “under the fence”)

14 Skull Crushers doing at same time with your partner/team

17 alternating lunges each side

Tunnel of Love with your entire Team (no coupon); 2 pass throughs per person

65 imaginary towel hops in unison as a team

Wheelbarrow with partner to next corner cone (switch half way); go to Corner #3 (or back to the mid-field cone if we are out of time)

Corner #3:

7 bropees

19 Canoe Crunches (like Boats to Canoe but no boat and rather row your canoe back “through the water”; doing both sides is one)

14 total Walking merkins – 2 left, then 2 right equals 4; face your partner, do not go the same way. Pass each other every time.

18 Boxing puncher planks (one PAX fist to another PAX’s fist; no pushup)

Plank (10 sec hold) to 6 inches (10 sec hold) – 2X each

Partner carry (Fireman’s carry) to half field line (Parter up on your team and whichever partner has enough in him to do it!). Then switch to . . .

Alternating Broad jumps with partner (pass the other partner on each jump) until corner cone #4

Corner #4:

7 bropees

13 Pattycake (single) Merkins

4 Burpee Squat next to your partner; do at same time

36 Squats

18 Frog crunches (on the ground in standard crunch position, legs bent at 90 degrees in air with insides to feet touching each other only; then with hands in prayer position, reach to the connection point of your feet)

Lunge and reach (10 each side pretending you are picking up a can from a shelf and putting it way up high)

Weekend at Bernie’s to middle of field; switch half way

WOWWY! There were a lot of exercises! Did we make it all the way through all 4 Corners of Body Destruction? Well, . . . almost. I would say both teams had about 2-3 exercises left. It was a close race to the end to see who would finish first. To hard to tell. Until next time, Team Crawdaddy!

V. Mosey back to COT

I encouraged the PAX to focus on being disciplined in all aspects of life, especially their time with God.

“God does not discipline us to subdue us, but to condition us for a life of usefulness and blessedness.” (Billy Graham)

Announcements

Whetstone – consider getting involved; see Rebel (newsletter) if you have questions about it

Praises

Prayer requests.

Sending out into Thursday’s work day and special prayers for the children starting school and for dad’s to be encouraging to their kids for the year.

Thanks for the opportunity, Backdraft! Aye!

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#Quagmire

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19 PAX showed discipline by putting in work and getting after it on this humid morning.

Disclaimer was disclaimed.

The Thang.

WARM-UP:

  • Slow Windmill – 10
  • Low Squat – 10
  • Mosey – Knees to chest / Ankles to Hips
  • Mosey – Walking Lunges / Toy Soldiers
  • COP in Old Navy Parking Lot
  • I.W. – 10
  • SSH – 25
  • Merkins 20 / Peter Parkers 8  / Parker Peters 10 / honeymooner, downward dog, honeymooner
  • Morrocan Night Club 20

Mosey To WALL behind Target:

  • Peoples Chair – Run to Cone; 3 Burpees – two Pax at a time
  • BTTW
  • 25 Donkey Kicks

Mosey to Pier 1 Imports Parking Lot where cones were spaced out ~25 yards apart for a total of ~100 yards. We side shuffled L/R (alternated at each cone), until we reached the far end of the parking lot. There, a BOP awaited. At each cone we were disciplined and decided to Get After It:

  • 20 Close Grip Merkins
  • 20 Flying Squirrels
  • 20 Wide Grip Merkins
  • 20 Jump Squats
  • 20 Merkins

Bear Crawl 25 yards, Walk 25 yards back to the BOP. I flipped the BOP and we knocked out the following at each cone:

  • 20 Bomb Jacks
  • 20 High Knees
  • 20 Jumping Lunges
  • 40 SSH
  • 20 Merkins

Mosey to Water Fountain:

  • 30 Dips
  • 16 leg step ups

Mosey to Best Buy:

  • Two 50 yard sprints.

I estimate we ran a total of 2.5 – 3 miles during the workout.

COT / Name O Rama / Announcements / Prayers / Praises

Moleskin –

There were 4 PAX who got the respect, of the other PAX saying “RESPECT!” during the COT. As I push myself, and get pushed by my fellow PAX through these beat-downs, I’m very appreciative to see these HIMs (the RESPECT PAX), push themselves and those around them.

The 50+ years young PAX are inspirational to me. It proves to me, that age is a number, the right attitude is a mindset, and through a disciplined approach to how I live my life, I too, can endure a beat-down for years (and hopefully, decades) to come. Thanks men, for leading by example.

DaVinci – Thank you for the opportunity to Q.

#CoopStrong

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A Res-Q for Birdcage, at the Coop.

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Res-Q: When a Pax is down (IR, or emergency DR trip, or whatever) and another Pax meets the call for help and jumps in last minute to Q for him.

Birdcage thought it would be a great idea to play soccer (futból) on Saturday with his co-workers. Soccer is a smaller, more nimble man’s game as it turns out, and he jacked up his knee/ankle, so he reached out and I took the Q. It’s been a while, but it’s like riding a bike… a painful, burpee and pull-up filled bike… That’s a terrible bike. You shouldn’t buy it. It’s probably very expensive for one thing, and why would you want a bike that caused you that much pain? Plus, no WAY are you winning that sprint triathlon you signed up for with a bike like that… It’s basically useless… you’re an idiot.

0515, disclaimer, then off we go…
Warm it up Kris… I’m about to…
Circle around the main lot to the Band Practice Field
– Windmills x 10
– IW x 10
Cross the band practice field and weave around the drop off lane to the roundabout
– Richard Simmons x 15
– Moroccan Nightclubs x 15
Mosey to back parking lot
– Merkins x 20
– CDD x 20
Mosey to behind dumpsters
– Squats x 25
– SSH x 25
Mosey to pull-up bars, and now the fun begins… (that was a mile, btw)
Partner up, size always matters.
There will be an exercise at the top and at the bottom of the hill. There will be a different method of travel up the hill each time.

ROUND 1:
– Each partner does 15 pull-ups (if one is waiting, it’s people’s chair)
– Run down the hill
– 30 Flutters (partner cadence)
– Wheelbarrow back up the hill (switch as needed)
ROUND 2:
– Each partner does 15 idiot partner pull-ups*
– Run down the hill
– Rosalita x 20 (partner cadence)
– Wheelbarrow up (switch as needed)
ROUND 3:
– Each partner does 10 burpee pull-ups (if one is waiting, it’s people’s chair)
– Run down the hill
– LBCs x 20 (partner cadence)
– Bear crawl up the hill
ROUND 4:
– Each partner does 15 idiot partner pull-ups or 10 negative pull-ups
– Run down the hill
– Dying Cockroach x 15 (partner cadence)
– Backwards bear crawl up the hill (or just run if we are too smoked)

Then we did a little Mary by the pull-up bars until it was time for an all-out sprint back to COT.

NMM:
As always, it was a pleasure to lead. I’ve started ending all my Q’s with an AYG back to COT. Bones (Tunis Hunt from LKW) quoted someone as saying, “When your mind thinks you are done, you have 40% left (or you are only 40% done, or something like that). The point is, all of the times that you think that you just can’t hold on anymore, you can’t push any further, you can’t withstand any longer, the fact of the matter is, there is more in the tank. Make it happen out there, men…

Helmet, out.

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8

CSPAN visits Quagmire

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Conditions were pouring rain…and sort of raining like you might not want to get out of the car kind of rain…

Disclaimer

Spent the morning running and rotating the Q in reverse age order as it was miserable out (shared misery)

we got in about 3 miles, and plenty of exercises to 15 reps

Lots of laughs and #mumblechatter…exactly what I needed…thank you for the invite to Q

Sermon was on APE – A=Attitude, P=Performance, and E=Effort and how APE is our input into every situation. It is our responsability to maintain our APE and make a difference in our lives, our faith, our family life, our work, our church, etc…

COT/ prayer or praise/ BOM

 

 

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Once again, ya never know with Straight Up!

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Qing is Fun! 

Straight Up! at the Ranch hangin’ with ya. Below is the fun we had!

I missed a 6-29 Q date due to injury so I did a throwback to June 2017 where our theme was Faith.

  1. Disclosure mentioned
    1. No FNGs
    2. Theme: Faith
    3. First thought on faith today:
      1. “It is never a question with any of us of faith or no faith; the question is always in what or whom do we put our faith.” – Author unknown.
    4. A head’s up that we will have partners today and teams
      1. Find a partner of (hopeful) equal athletic ability
    5. During warmup, asked partner:
      1. What do you do?
      2. If you were not working, how would you prefer to spend your time?
    6. Divided all partner groups up into 2 teams: Team Trust and Team Faith

II. Groups – 2 lines

Mosey around close circle with some high knees, side shuffles, figure 8s, toy soldiers.

Butt kickers

Side Shuffles

III. Circled up by Springfield Elementary playground to:

(The next exercise is . . ./Starting Positions . . /Move!/Pause/In Cadence/Pause/Exercise / Recover)

Seal Jacks – 19X

Slo Mo Squats with toe raise – 17X

Parker Peters – 15X

Slow Single Merkins with alternating “Straight Up!” hand & foot raise – 5X

Ab Bigoda (Slo Mo Windmill) – 11X

Slow Carolina Dry Docks – 13X

(Fast) Peter Parker – 17X

Partner hamstring stretch (careful, careful)

III. First Segment: Mosey around Springfield school

A. Mini-competitions

(Did 1/2 SSHs or imaginary towel hop while we waited for our partner and others to finish each exercise)

The Hill: Bear crawl half way up the hill, then

Backwards run to end of circle

High knees up the next (smaller) hill

Wall games:

How many can you do? (pushing your partner)

1. Merkin then touch wall in plank position with one arm, another merkin, then other arm; go to failure; How many did you do vs. your partner?

2. Single leg wall squat each leg for max time; (challenge your partner)!

3. Partner’s People Chair (Partner squats-you are not using a wall but the back of your partner); hold for 45 seconds

“The issue of faith is not so much whether we believe in God, but whether we believe the God we believe in.” R.C Sproul

2 group lines mosey together to hop-scotch squares doing high knees:

Hop-scotch games: (While you are waiting for your turn 1/2 SSHs. After you finish your challenge, move out of the way and do 1/2 SSHs or towel hop until your partner is finished).

Key question: Will you challenge your partner?

  1. Broad jump to the end race
  2. Non-dominant 1 legged hop back race
  3. Race: Backward bear crawl for one block, then high knee and high arm backward run, then backward bear crawl, then backward run, rotating until completed

“Faith is seeing light with your heart when all your eyes see is darkness.”

2 group lines mosey together toward playground:

1. “Skip like a child” for 100 yards

2. Indian Runs: Back to front (somewhat race the other team)

At playground:

  1. Pull up challenge with your partner – Round 1
    1. Max reps good form, legs straight, no cheating

2. The “Burnkin” (new exercise; gotta be there to experience it!) Round 1 –  2 warm-up, then first to 6 between partners

3. Back to pull up challenge Round 2

4. The “Burnkin” – Round 2 – first to 6

5. Back to pull up challenge Round 3

2 group lines mosey together to dumpsters and speed hump:

Sprint challenge vs. your partner:

  1. Sprint #1 to end of soccer field but on pavement next to it
  2. Turn left and walk 25 steps to rest; hang out in plank position after the 25 steps
  3. Sprint #2 to soccer field goal area closer to our parked cars
  4. Did SSHs as we waited for everyone else

Field Work:

Team Trust: passed the 30 lb kettle bell alternating sides twisting to pass it to your teammate behind you. Run to the back of the line when you finish your turn. Each person has to do it 2X. Do Squats while you are waiting in line.

Team Faith: Kick-thru burpees until Team Trust was done.

Once Team Trust was finished: immediate switch

OYO max set Clerkins

Mosey to COT

III. COT

A. I encouraged the PAX to have faith in something to build your character. Explained a bit about my faith.

A man is what he believes.

As we reflect back on what we may have learned last month in our journey in understanding Faith better or increasing our faith, I pray that God has blessed you in your own adventure.

B. Announcements

    1. Whetstone – consider getting involved;
    2. Praises – we are blessed.
    3. Prayer requests.
    4. From Brigid of Gael:

I arise today

Through a mighty strength:

God’s power to guide me,

God’s might to uphold me,

God’s eyes to watch over me;

God’s ear to hear me,

God’s word to give me speech,

God’s hand to guard me,

God’s way to lie before me,

God’s shield to shelter me,

God’s host to secure me.

Lord, we thank you that for all who call on You in true faith, earnestly from the heart, will certainly be heard, and will receive what they have asked and desired. Amen.

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#Varsity

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8 PAX show up to put in work this morning. The overcast morning kept it fairly dark the entire workout.

Disclaimer was Disclaimed.

The Thang:

We took advantage of the circle we were already in and started the warm-up.

Slow Windmill – 10

Low Slow Squat – 10

Mosey around the parking lot: Karaoke L/R –> Mosey –> Knees to Chest, Ankles to Hip –> Mosey –> Walking Lunges, Toy Soldiers –> Mosey

Circle Up

Hill Billy Walkers – 10

SSH – 25 double count

Merkins – 12 double count

Peter Parkers – 10 double count

Parker Peters – 10 double count

Honeymooner, Downward Dog, Honeymooner

Moroccan Night Club – 15 double count

Mosey to the pull-up bars and partner up:

Partner#1: 8 pull ups / Partner#2: 8 squats; 3 sets

Partner#1: 5 toes to bar / Partner#2: 5 jump squats; 3 sets

Partner#1: 5 Chin-ups / Partner#2: 5 jump squats; 3 sets

Mosey to the Wall:

People’s Chair; PAX#1 sprint to cone (approx. 30 yards out), complete 3 burpees, sprint back to wall, rotating until all PAX finish.

BTTW; 20 push-ups when finished

Mosey to Band Field:

Line up on Goal Line and follow the PAX in front of you in a single file line.

Every time we got to a side line the PAX: Low side shuffled on the side-lines for 10 yards

After 10 yards on the sideline, we ran the width of the field. Runs (distance: the width of the field) included: Karaoke Left, Karaoke, Right, Run Backwards, Run Forwards, Side Shuffle Left, Side Shuffle Right.

Line up on the 50 yard line:

Every 10 yards: 10 Bomb Jacks

25 Merkins (single count)

10 Burpees

25 Merkins

10 Squats

2 x 50 yard sprints

Body Destroyers (Crowd Pleaser!)

 

Mosey back to COT.

Name-O-Rama

Announcements

Prayers/Praises

NMM:

Kielbasa – There were at least 10 name changes throughout this workout for Kielbasa (mostly from Sauerkraut and Birdcage). Even though he was working through some injuries, he put in great effort.

Socrates – Today was Socrates first day back since my VQ. He put in great effort and got stronger and better. Great to see you in The Gloom again, Brother!

Wegmans– Wait for it…wait for it…There is a Then/Now situation happening with Wegmans.  It is great to see him working towards his fitness goals.

Geronimo – This man is a beast. His planking while waiting for the six turned into plank jacks (and then it turned into plank jacks for the other PAX!). Thanks Geronimo for keeping me company at the front as we moseyed from location to location within the AO.

PITTS – Can we get this HIM a VQ?! He’s more than ready (ask anyone who posted at The Coop this past Wednesday, when he lead an off the cuff warm-up like a seasoned pro). A regular at The Coop and Varsity…we’re lucky to have this HIM.

Sauerkraut – After the disclaimer, Sauerkraut request we do Body Destroyers, immediately. It wasn’t until the end of the workout (since I didn’t know, or want to know what a Body Destroyer was) that YHC finally took him up on his offer. Crowd pleaser, for sure (be sure to ask him for the details)! Awesome mumble chatter from this HIM.

Birdcage – It’s be great having Birdcage posting back at Varsity regularly. The mumble chatter is always good without this HIM.

 

It was an honor to Q for these PAX. Thank you, Kielbasa for the opportunity.

 

-Crawdaddy

#CoopStrong

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5

Mid-term Exam @ the Coop

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23 Men arrived with lots of chatter and welcome to FNG “Horse Shoe” and the EH by Couter inviting the intern out.  It was a beautiful day at the Coop for a Mid-Term Exam to remind ourselves of the word that we chose at the beginning of the year and to challenge our selves to finish strong.  

For those that chose a word at the beginning of the year… how is it going?  What have you learned? How are you approaching life differently?

For me… My word is Wisdom and I struggle for perspective and often lose my way and need to be anchor and guided.  The verse that has been shown to me to help is below:

Submit to one another out of reverence for Christ. – Ephesians 5:21

The Thang:

 –  Warm up… Thank you Pitts for stepping up and leading us through a series of warm up exercises!!  Nice leadership and excellent cadence! 

(mosey to band parking lot)

Power skip to 50 yard line and back

10 min Amrap

  •    5 burpees
  •    10 donkey kicks
  •    15 bomb jacks
  •    Sprint to 50 yard line and back after each round

  – bear crawl / Merkin ladder (1+ merkin every 10 yards) to 50 yard line and back

  – lunge walk/jump squat ladder (1+ jump squat every 10 yards)

Mosey to the NaFo wall for some wall sits and a bit of balls to the wall

3 minute Amrap

  –  5 – Flying squirrels

   – 5 – mountain climbers

   – 5 – Carolina dry docks

It was an honor and privilege to lead and thank you to Sugarbug for the opportunity.

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BackBlast from The Ranch 7-27-17

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16 HIMs showed up in the gloom to join me at The Ranch for my last Q/post until after I become a father of 4.

Mosey to the back of the school.

Warmup

  • 20 Side Straddle Hops
  • 20 Squats
  • 5 double count Merkins
  • 20 Mountain Climbers
  • Honeymooner
  • 20 Moroccan Night Clubs

Short Warmup so that we could get to THE THANG:

BOARD OF PAIN

Mosey Back to COT

Announcements

  • Last week of F3Dads this Saturday the 29th – NEED A Q or 2
  • Last week of QSchool next Tuesday the 1st
  • Effort to get VQs in September

Prayers/Praises:

  • Senator Tressel’s Sister & Brother in Law
  • Flat Tire’s mother (health)
  • Flat Tire’s wife – praise for new J-O-B!
  • Prayers for Bella (Ginsu’s soon to be daughter)

Thank you to the men who posted!

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