Tag: Drummond

Q School Week 3

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A big turnout of 24 pax posted to Golden Corral for the third week of Q School.  The Ruck gang added another 9 pax, for a total of 33!  It was great to see such a large and enthusiastic group seeking to learn and grow.  The F3 mission is all about leadership, and the leadership foundation of F3 is grounded in the workout Q.  So, YHC was honored by the chance to help teach new Qs and to do so alongside our new 1st F leader, Royale.

Royale started us off with a full disclaimer and why we give it every time.  The PAX need to know and understand the assumption of risk every morning, no matter how many times they’ve posted.

Before the mosey to warm-up Royale took a minute to explain how to “read the PAX”.  The Q should be deliberate when starting the workout by eyeballing guys with experience levels and condition levels.  We talked about a Sweeper and how a Q should assign someone to the six.  No man left behind!

The Thang (DD takes over from here)

Warm-up run to back parking lot behind HT and circle up

COP — series of warm-up exercises led by various pax to get loose and to gain familiarity with Counting in Cadence, emphasizing a few important points:

  • Consistent correct use of three commands of Cadence counting for earning confidence of the pax and keeping them altogether in rhythm
  • Sync each count with a movement in the exercise…the Q is counting MOVES, not just counting out numbers
  • Use good form in all exercises
  • Use moderate or even slow counting pace — you can count too fast but you can never count too slow (just ask Senator Tressell)

After COT we broke the large group into 2 sub-groups.  Double D took Q101 group for newer Qs and those that have not Q’d.  Royale took his hand at the Q201 PAX that have Q’d at least a few times.

Double D continued the COP format to allow all pax more opportunity to lead exercises in cadence.  We discussed the fact that the Q’s role is to lead, and as leader his priority needs to be on the pax.  This is not a workout built for the Q’s benefit.  It’s a workout for the pax who are present, led by the Q. We also discussed not feeling trapped by your Weinke and like you have to follow it rigidly.  If you miss an exercise or your rep count is longer or shorter than you planned, just carry on.  No one knows your Weinke and no one will call you out as making a mistake.  Show yourself some grace and just keep rolling on.

The pax also raised many questions:

  • How to prepare — review prior BBs for the AO, review BBs for other AOs, talk to the site Q, make a scouting trip to the AO, arrive early to the workout, ask site Q to arrive early to the workout, practice cadence counting, practice exercises
  • Exercise choice/workout structure — don’t include anything you can’t comfortably do yourself, don’t overdo # of reps, include Dora, small group stations, OYO or partner portions as means to limit period of time Q has to count in cadence
  • Start/end time — Always start on time (ie, 0515 for most weekday workouts) and always end on time (ie, 0600 for most weekday workouts)
  • How to manage COT — always starts at end of the workout period (ie, COT is not included inside the workout time, such as 0515 to 0600), includes 5 elements: (i) count off, (ii) Name-o-rama, (iii) announcements, (iv) prayers & praises and (v) Ball of Man.  Does not have to be long or complicated.  just plan to cover the basics.
  • Backblasts — Q’s job is not complete until Backblast is posted.  Get Backblast posting rights from Old Bay or Gears.  Don’t feel pressure to write a novel.  Get the names and a basic summary of what happened.  Backblasts are critical because they provide connectivity for all pax – those present and those absent – and they provide material for Qs to draw on for planning their workouts.

In order to get he heart pounding and the sweat flowing, we did some sprints up the street by Grace Church.  Then we moseyed back to COT.  We discussed along the way back the importance of watching the clock and location so that you can finish on time back at home base.  It’s better to arrive back home early and knock out a few exercises there than to reach finish time 1/4 mile or more away from home.

During his session, Royale explained how you handle a Q-Jack or too much mumble chatter.  The group will usually self-police but if they don’t making guys do burpees is an easy way to get them back on track.  Do not give up your authority to lead.  Also talked about how to address the Larry Birds (guys out front on  their own) with a communication to them on what to do if they finish early.

But sitting around was not what we here to do!  Our next evolution started with a Lazy Dora.

  • Partner Up
  • 100 Merkins combined.  Rotate partners at 20 while other partner planks
  • 200 Flutter Kicks (double count) while other partner holds 6 inches.  Rotate at 25
  • 300 Squats while other partner holds Al Gore.  Rotate at 25

During these exercises I shared more about an advanced Q style.  What message can you bring to the PAX to help them become Accelerating men?  Some of my favorite workouts are when the Q shares a life lesson during breaks or incorporates it into his workout.  I gave ideas that I’ve stolen from all kinds of sources.  The Q-source, 43 feet podcasts, Jocko podcast, twitter, our 3rd F theme of the month, etc.…

An example I shared about a recent Q I had at the Abyss (see back blast) around the 43 Feet podcast and a Man’s Concentrica.  I made a bull’s eye game with corn hole bags.  The PAX competed around the different areas of focus in a man’s Concentrica.

We moved on to a wall for some more discussions and exercise.

The first wall had a ledge and was no good, so we moved down to the next building where a better wall was located.  Another great lesson from my mistake by telling guys to recon the site before the workout!

During wall sits we opened up questions from the PAX.  Some great questions were raised around workout groupings, how many reps should you prep for, and knowing your group.  We continued with BTTW and another Wall sit.

Last item I shared during the final wall sit was around the COT Prayer.  This was something that made me very nervous around my first Q.  I was not accustomed to praying much, and certainly not in public.  I told the PAX this is an important piece of your leadership when you Q.  Do not give this away to another man.  Finish what you started by sharing from your heart.  It does not have to be each individual prayer request from COT… but don’t forget about this practice too!

We moseyed back to the front of Harris Teeter and joined back up with Double D’s group.

COT

Naked man moleskin

Double D double-clutched the smartphone video during COT (where’s a millennial when I need one?), so this BB is missing a few pax names.  Apologies to those I missed for allowing my Respect traits sabotage the recording of your presence.

Thank you to all the pax who posted!  It was great to see so many new faces as well as some veterans in support of new Qs.  This morning reflected the excitement and engagement  of the pax necessary to sustain the culture of The Fort.

Thank you to each of the new Qs for stepping up. You will be nervous and anxious — that’s normal and expected.  Your workout won’t be perfect — no Q’s workout ever is.  You will also learn and grow through the process.

And a shout out to the Site Qs — take a look at the list of pax here and get these guys booked into Q slots!

 

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5

Simple Math at Quagmire

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After staying up late into the night writing a much more complicated Weinke…. barely anybody showed up to the Quagmire, an AO known for getting 20+ on a regular ocassion. So needless to say, we went with option B and I was now making it up on the fly based on the basic principle of random numbers and letters dictating our workout today.

After a standard disclaimer, we moseyed around to the center rivergate fountain (called Muh Fountain for some reason?) and did a bear crawl around the traffic circle

The general idea was to ask PAX for a number and pair it with an exercise in my head. Sometimes I didn’t like the number so two numbers were asked and either added or multiplied together based on what the numbers given (ask a real street magician, they don’t know what trick they will do until you pick the card)

For example, Cha ching said 20 times Jedi’s reponse of 2 gave us 40 seconds of Al Gore which started off on a really good note.

Olaf showed up a few minutes late so he didn’t know what to expect when I asked him for a number. This gave us with 27 Gorilla Humpers IC….

No idea what the order was, but ended up doing
2 minutes AMRAP hip slappers on the benches
20 derkins
15 Carolina Dry Docks IC
11 burpees
and some random number of squats, LBCs, inchworm merkins

At some point I started asking for letters of the alphabet instead which gave us some
Derkins, Gorilla Humpers, Werkins

asked for 4 more numbers which gave us our Dora 1-2-3-4
107 flutters
27 burpees
101 LBCs
144 squats

7 PAX present meant 7 times up the stairs

Indian run back to the shovelflag for some quick MoM
Olaf led his favorite Homer to Marge to Mr Burns
10 Crunchy Frog IC
Cha Ching style Freddie Mercury
and then my standard 5 burpees to finish it off

CoT
Invergence PLEASE SIGN UP ahead of time
Convergence Sep 29 at WEP 0600
I am looking for someone to do the Pathfinder Advanced with me for accountability

Please pray for my family in Wilmington as they cannot get out of town, they stayed at my hometown church to help take care of the homeless and others who could not leave but the city as a whole was hit worse than it has been in over 40 years and are running low on resources at a city wide level and no one can get on I40 into the city so its slow going taking back roads and cutovers through smaller towns.

Couples Retreat next weekend for my church

Please take a minute in your day to pray for stronger marraiges among our PAX

Olaf’s half cousins parents died as a result of Florence, please pray for the family. He grew up with this side of his family

Please stay safe on the roads today

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1

Q School 101- Part II

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School was back in session at Golden Corral for the 2nd week of “September Q School”.  Bones and Senator Tressel were the originally scheduled professors.  However, due to Senator being on the IR, YHC was called in as a substi-Q teacher.

14 pax posted for 2nd of two workouts covering 101 material.  An additional 8 pax went their own way with their black backpacks (likely not filled with textbooks).  NASA and TwoFerns brought out FNG, later to be named “Ruxpin”.

Bones kicked us off with a mosey around the parking lot with some high knees, butt kickers, Karaoke, and lunges.  Circling up for COP, he shared advice and wisdom on exercises that are simple and keep pax together. We did a few minutes of COP warm-up, with some exercises called out (and lead by) by pax that hadn’t Q’ed before (or only Q’ed once):

  • Windmills
  • Cherry Pickers
  • Moroccan Night Clubs
  • Seal Jacks
  • Slow Low Squats
  • Peter Parkers
  • Side Straddle Hops
  • Carolina Dry Docks

Mosey over to a different part of the parking lot where Bones emphasized that “simple” doesn’t mean “easy”, and that partnering up helps hold men accountable during the exercises.  We each partnered up for the next exercise event. All of the following were done with your partner, not switching off, like some lazy pax (or maybe just YHC) were hoping for.

  • 10 Merkins
  • Lunge across small lot
  • 10 Burpees
  • Bearcrawl back
  • 10 LBCs

Rinse and repeat 4 times.

Hand off to YHC.  We took a couple 10 counts and moseyed to the parking lot behind the shopping center.  I discussed a bit about how pax will follow and trust the Q until they have reason not to.  Trust can be broken by putting pax in dangerous situations.  Trust can be built by showing effort in planning.

Next up, Rugby Sprints.  Two sets of cones were set up about 30 yards apart.  Pax were instructed to perform exercises (together) until Q called out “GO!”.  At that point, pax were to sprint to the other cones, sprint back, then recovery walk back to the other cones.  Rinse and repeat as time allowed.  Stationary exercises we did where:

  • Merkins (in cadence)
  • Overhead Claps (in cadence)
  • Crab Cakes (in cadence)

Mosey back to COT.  Along the way we discussed the importance of promoting your Q via Twitter and documenting it afterwards via BackBlast.

T-claps to FNG Ruxpin for not only posting, but making his first post a Q school! With a Q school now under his belt, he should be ready to lead workout in no time.  Also, great work by NASA and TwoFerns for brining him out.

 

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1

“Where No Man Has Gone Before…”

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9 men braved the gloom on a humid early September morning so that we could explore new worlds and new civilizations….   Not really actually, I just wanted to incorporate some running into my bootcamp in preparation for the quickly approaching Ragnar.  In my Twitter advertising for the Bootcamp I recommended the Pax to bring headlamps for the run.  After the disclaimer I told the Pax the game plan, mosey on up to the Copperhead Bar (about a mile).  It took about 10 minutes to get there, which was not bad considering the incline to get there.

COP

At the parking lot of the bar we did

30xSSH

10xSun God’s Fwd and Reverse

10xWind Mill

10xCherry Pickers

Down Dog into 10xThigh Master’s Left and Right Legs

The Thang

I set up 4 cones in the 4 corners of the parking lot with 3 exercises on each cone.  We did a 4 count with the respective numbered Pax going toward a cone.  The plan was to do the exercise’s bear crawl to the center, do 5 burpees, then crab walk to the next cone.

Cone 1- 30x’Mericans /30xCDD/30xLBC’s

Cone 2- 30xRanger ‘Mericans/30xSquats/13 Burpees

Cone 3- 30xInch Worm ‘Mericans/30x Jump Lunge’s/30xBig Boy Sit Ups

Cone 4- 30xArcher ‘Mericans/30x 1 Legged Squats/30xFlutter Kicks

The Pax were not able to get the full cycle finished before we had to head back to COT, but as Jedi once said, always plan for too much exercise instead of too little.  We moseyed on back to COT and the six arrived at 0600 hours exactly.

Thanks to Peg for the opportunity to lead.  Great push by all the PAX!!! 

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1

Nickels at the Quagmire

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We had 14 Pax show up in the gloom this morning including 1 FNG “Supafly” and the “Return of the Jedi” (I couldn’t help myself) from his foot injury.

I gave a nice disclaimer for our FNG and we took a long mosey around the parking lot while mixing in, shuffle steps, NUR, toy soldiers, butt-kickers, and high-knees, before settling in around the back parking lot behind the fountain that had the stairway access.

Warm-a-Rama

Keeping with the shoulder-burn theme, we circled up for the following:

  • Windmills x 10 IC
  • Plank (2-10 counts)
  • Elbow Plank (2-10 counts)
  • Merkins x 10 IC
  • SSH x 25 IC
  • Plank (10-count)
  • Peter Parker x 10 IC
  • Parker Peters x 10 IC
  • 6″ Plank Hold (2-10 counts)

We recovered and I began explaining the 1st of 3 routines we made it to today, I had at least 1 more nasty one planned, but the last one was so brutal I think the PAX were glad we didn’t get to it.  In any case, I kept it nice and easy to remember, everything was in sets of 5, hence the “Nickels”.

1st routine:

From the center island in the parking lot we performed 5 x True Americans (Hand-release Merkin w/Plank Jack), Bear Crawled up to and then up the steps and across the landing, Crawl Bear down the steps, and Bear Crawled back to the center lot where we did Hydraulic Squats (Squat, right kneed down, left knee down, right knee back to squat, left knee back to squat, rise and repeat x 5).  Then repeated the whole routine x 5.

2nd routine:

Thinking the shoulders needed some rest we did some sprints.  Starting at the back parking island, we sprinted to the top parking lot island (maybe 40 yards), did 5 Burpees, then sprinted back to the start and did 5 Absolution.  This was then repeated 5 more times.  I had some shipping pads laid out for the PAX to keep the elbows safe.

3rd routine:

I wasn’t sure if I was going to do this one going in, but we had an even PAX count so we did it and I think everyone hated it equally so I’m glad we did it.  Anyway, Partner up, and in wheelbarrow position with 2nd PAX holding legs of 1st PAX, 1st PAX performs 5 Donkey Farmers (think Peter Parker with your partner holding your legs).  We then wheelbarrow-walked up to and up the flight of stairs and did 5 Derkins at the top landing.  Recovered and moseyed back to start and switched partners.  Time cut this one a bit short, but I think everyone got in at least 3 sets of this one.  Amazing push by all the PAX, this one was hard.

We made it back to CoT with about a minute left so I asked Jedi to call out an Ab exercise, which was a one-legged V-Up. I think we did 10 of these IC which took us right up to 6:00AM.

Announcements, Praises, Prayers

  • Read your newsletter!
  • 6th annual invergence at Rush Pavilion on 9/21 @ 5:30
  • Prayers for new jobs, and injured PAX, and Charlotte schools back at it today

Until next time (Thursday at the Poopdeck),

-Flux

 

 

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1

Burpees, Bearcrawls, and Barf!

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A great crowd this morning at The Abyss.  We had a bunch of runners and a bunch of bootcampers and 1 FNG.  Those that stayed for the bootcamp probably wish the would have joined the runners, I know I did.  This workout was hard and we didn’t complete it, but there is always next time…

We started with the typical mosey to get the blood flowing a bit, we circled around the parking lot and did some shuffle steps, NUR, and back to mosey before circling up for warm-a-rama around the basketball hoops.  I decided prior that the warm-up was going to set the precedence for the workout (hard) and warm-up the muscles we’d be using a lot (shoulders, core, arms).

Warm-a-Rama

  • 10 Windmills
  • Elbow plank (called on random PAX for 10 counts, at least 2 rounds)
  • Back to regular plank – 10 Merkins
  • 9 Diamond Merkins (Q-Shame, I didn’t have one more in me)
  • Recover with 25 SSH IC
  • Back to Plank – 10 Peter Parkers
  • 10 Parker Peters
  • 6″ hold – Called on Random Pax for 10 counts (at least 2 rounds)
  • 25 Moroccan Nightclubs IC

We then moseyed to the grass hill for the next exercise.

For the first routine we paired up and started at the bottom of the hill on the sidewalk.  PAX A was to do Burpees while PAX B went backwards up the hill (NUR) and forwards down the hill x4.  After 4, we switched and PAX B continued the Burpees while PAX A ran backwards up/forwards down x4.  We did this until we reached 120 Burpees… a few of the PAX finished, most were over a 100 when I called it for time (I had another routine I wanted to get to).  Our Friendly New Guy thought this was a great time to splash merlot, so he did, but he kept on trucking right after.  He definitely brought the GRIT!

Congratulations and welcome Doubtfire! No better way to start F3, it’s all uphill from here!

We then took the short mosey to the paved hill the leads up to the rear gate to the school.  For the 2nd routine I brought back Paula Abduls, I’ve never done them on a hill so I thought that would be a nice (painful) new twist.  Paula’s aren’t really an exercise, its just a movement, 2 forward, 1 back, which is a nice metaphor on life.  Life isn’t a consistent line straight up, we all have setbacks, we all get knocked down, but it is how we respond to those set backs that contribute to our success.  We all know that through failure we become better, this is a nice way to build an exercise around that idea.  I didn’t have the energy to hammer that point home during the workout so I thought I would take the opportunity to point that out here.  In any case, back to the routine…

6 Cones were placed up the hill about 25 paces (50ft. or so) apart. We would always move in this order, 2 (cones) forward, 1 back until we reached the 6th cone and then we would work our way back. If you ever plan do this keep in mind cones will be hit multiple times depending on where they are placed, so plan accordingly.  Each cone had an exercise on it:

  1. True Americans x10 (hand release merkin & a plank jack =1)
  2. Donkey Kicks x10
  3. Squats x25 (this was meant to be a break)
  4. Crab Jacks (think plank jack, but in crab position) x10
  5. Diamond Merkins x10
  6. Absolution x10 – I haven’t done these before, but they will be back.  They were awesome and it was also a bit humorous watching the PAX get the coordination down for these.  It’s an 8-count exercise that goes a little something like this:
    • Start in plank position and perform a single Groiner (cadence “1” jump feet forward, “2” jump feet back), then Mahktar N’ Diayes to Chillcut position (cadence “3” & “4” with drop to each elbow), then Chilly Jack (cadence “5” feet out, “6” feet together), and finally Mahktar N’ Diayes to plank starting position (cadence “7” and “ONE, TWO, etc.” with rise on each hand).

Oh and I almost forgot to mention… we always went forward 2 by way of the Bear Crawl and backwards 1 by way of the Crawl Bear.  Brutal.

None of us made it back down, but we did all make it to the top, so I called it with about 5 minutes to spare to head back to CoT.

With only about 2 minutes left we did a couple of Ab exercises, I called LBC’s x 25 IC and called on Bones who did another 20-25 Flutters IC until we hit 6:00AM.

Announcements, praises, prayers

Read your newsletter!

Prayers for school teachers and our children as they head back to school.  Prayers for injured PAX and those with nagging injuries.

See ya’ll Monday at the Quagmire 🙂

-Flux

 

 

 

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2

Whistles and Field Work

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24 Strong #HIMs braved the humid Fort Mill air for a beat down at Thursday staple Laces IN/Laces OUT.

Funhouse was Q for Laces OUT and decided to take his marry band of yoggers (soft J) around the track and either whistle at them or tell them to take a break.  I don’t get it either – you have to ask him I guess.

YHC took the rest of the Pax for a little Field Work.  Here’s the thang:

Dynamic Warm-Up:

High Knees, Butt Kickers, Slide L/Slide R, Toy Soldiers, Dipping Birds, WWL’s (power skips – trademark), Knee to Chest, Long Strides, Shoulder Rotations.

There.  You’re warm.

Mosey to midfield for Partner Yo-Yo’s.  Partner 1 runs 50 yard to goal line and back while Partner 2 does exercise.  Then Flap Jack.

Merkins x 3

Squats x 3

Flutters x 3

Mosey to the goal line for Tandem Bear Crawls.  New Partner 1 bear crawls 10 yards then Partner 2 bear crawls 10 yards and continue that to other goal line.  You read that right – 100 YARDS!!!

Let’s try something similar.  New Partner – same thing (kinda) – CRAWL BEARS this time.

Omaha after 50-yards.  That was a dumb idea.

Mosey to the corner for the confusing part of the workout.  Cross Field Up-Downs with an Accountability Partner.  Cross field every 20 yards then do 5 up-downs and stay with your partner.

Yeah – that was awful.  Another dumb idea.

Give me a 10-count on that one CSPAN!

Next we line up on the goal line for some Matriculating Rugby Sprints down the field.  Hank Stram would be proud.  Did you know that “Matriculate” doesn’t even mean “move” or “progress”?!?!  What the hell, Hank?!

And yes – YHC LIED when posting to the Twitter machine that they would not be featured.  Start a class action.

We finished with 8 MOM.  Yes EIGHT because I was all out of ideas and breath.

Mosey to COT.

Great time out there with everyone – it had been a while.  Always thankful for these men of F3 and the accountability they provide.

Going to be very sad to see CSPAN leave us for Philly but looking forward to the first time we post together in the City of Brotherly Love.  #F3PhillyRising  Godspeed young man and thank you for everything you’ve taught me over the years!  Greatly appreciated.

Thank you all for the opportunity to lead.  Aye!

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6

Still in Abyssness

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I seem to keep having my last Q in the Carolinas at least once a week now. Gonna need to stop calling it that until I got a final date for when I leave. Bones gave me the Q for abyss at sea legs, came up with something on the spot that went more or less like this today-

Mosey to basketball court, COP

Mosey to the back road. At top of back road, tried having us do rugby sprints, learned its kinda hard to do it coming downhill, didn’t realize the angle was as steep as it was when trying to stop suddenly for six inches. Did this all the back to basketball courts

WIth a partner, each man does 30 pullups  altogether, switching off to run to give breaks between sets. I love my pullups, and 30 is ambitious I think for most people.

After this went on to main event. Tried explaining the whole routine before starting, but learned it was alot easier to just go round by round and have the PAX follow along till the habit picked up.

ISLAND HOPPING

4 islands nearest us in parking lot, do a set of an exercise and run to next. then,Far away islands, run to each and do 15 LBCs.  last island near middle by COT, 10 burpees before moving on to next round. rounds were as follows:

1.10 merkins

2.20 squats

3.20 monkey humpers

after going through one cycle of this, PAX had it down pat. 10 minutes, left, started over with intention that everyone do as much as they could before time. Pax in lead got to monkey humpers again before COT called.  As usual, Jedi was beast mode and in the lead and never looks like he’s dying haha.

Had lunch with Qbert today who was present, I asked him what the general impression was of ” a whopper Q”, if it had any general characteristics . He answered that it was that nobody ever knew what it was going to be or what to expect. Really, Really glad to hear that because honestly, my biggest thing that I want to avoid at all costs, is to be too predictable or cliche when I lead the beatdown. So its good to know.

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2

GC 7/10

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7 bootcampers and 5 ruckers showed up for the buffet.

After a disclaimer by Olaf, we went our separate ways and bootcampers mosied around HT and started COP.

COP – MNC x 15, IW x 15, LSS x 10, Merkins x 10, PP x 15

We then made our way to HT where YHC had set up some cones for the main event.  PAX did 7s (but really 8s) of big boy sit-ups and burpees, bear crawling to the first cone and crab walking back.

For the main event, PAX did suicides starting with 1 SSH x 10, 2, 1 SSHx 10 Plank Jack’s x 10… Building up to 4, 3, 2, 1 SSH x 10 plank jacks x 10 bomb Jack’s x 10 and ski abs x 10.  We then rotated through again with squats, lbcs, monkey humpers, and diamond merkins.

After the main event we sat on the wall a did some burpees, and finished up with some mary.

Met up with the ruckers for COT.  Sweti coming up, read your newsletter.

Thanks decibel for the opportunity to lead

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4

Less Planning = More Pain

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Somehow, it slipped YHC’s radar that today’s Golden Corral Q fell on him. Nevertheless, when this truth was brought to light 8 hours before launch, frantic efforts were made to plan SOMETHING. Six PAX joined YHC to learn what happens when little time is spent planning a beatdown. Here’s what we did…

Mosey 1½ times around the parking lot, including side shuffles, knees-to-chests, and toy soldiers before circling up in front of O’Reilly Auto Parts next to the bank. Following a quick warmup of the standards (SSH, windmill, low slow squats, and merkins), we moseyed around to the newly paved hill into the newly built apartment complex behind the Teeter.

The Thang

Beginning at the bottom of the hill, PAX will complete a certain number of burpees, run to the top of the hill, perform exercise on sheet taped to cone, run down the hill, more burpees, back up, etc. The breakdown of exercises:

  • 10 burpees at the bottom, 100 LBCs at the top
  • 9 burpees at the bottom, 90 squats at the top
  • 8 burpees at the bottom, 80 merkins at the top (crowd pleaser, this one)
  • 7 burpees at the bottom, 70 Freddie Mercuries at the top (double count)
  • 6 burpees at the bottom, 60 monkey humpers at the top
  • 5 burpees at the bottom, 50 pseudo planche merkins at the top
  • 4 burpees at the bottom, 40 dying cockroaches at the top (double count)
  • 3 burpees at the bottom, 30 hillbilly squat walkers at the top (single count)
  • 2 burpees at the bottom, 20 breakdancer merkins at the top (single count)
  • 1 burpee at the bottom, 10 v-sits at the top

38 Special didn’t get the memo on the descending number of burpees and proceeded to do 10 burpees each round until probably round 4 or 5. There’s always one who doesn’t get it, but good for him for doing the harder thing.

All PAX picked up the six and finished with a mosey to COT, arriving at exactly 0600. For being poorly planned, this turned into a perfectly timed workout.

Announcements:

  • PAINtheon Games, 13.June.2018, 0500
  • Hog and Coyote V, 16.June.2018, 0500 ruck, 0600 everybody else
  • Sweati, sometime in July, details generally lacking

Prayers and praises:

  • CAH – pray for the kids, the workers, the volunteers, and praises for the opportunities we’ve had to pour into them
  • Drummond and his family are handing two foster children over to their forever family this weekend. Prayers for the transition – the good parts, and the hard parts.
  • Per Drop Thrill, Donut Hole is being deployed again, so prayers for him and his family in the weeks/months ahead. (I never thought I’d type a sentence starting with “Per Drop Thrill, Donut Hole…”)
  • Prayers for all the PAX who are injured and for those looking for jobs (or otherwise “funemployed,” as Homebrew called it).

An honor to lead, even if unexpectedly.

Jedi

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