It was a blessing today to Co-Q with my 2.0 and experience him stepping up to help lead the Pax through all his self-doubt and anxiety as we have all experienced when we were asked to step out of our comfort zone.
After many challenges of getting him to think through a plan, a sleepless night and pure unadulterated anxiety… he ultimately stretched the Pax out and completed 5 rounds of COP exercises with perfect voice commands to command the pax. With no Weinke in hand no less. #Impact
The message:
We spoke about impact. We spoke about impact from the perspective of the impact we have on others and thinking about what do we want others to say about us at our own funerals. What Impact do we want them speaking about? But we also spoke about those things that have an impact on us. As unpleasant, vulnerable or difficult as they are we need to recognize those things that have a positive impact on us (i.e. F3) and keep doing them. Keep going and letting them have their impression on us.
The Thang:
Mosey to side parking lot for some stretching and COP lead by Shin Guard
COP included
Merkins
Squats
Moroccan Night Clubs
LBC
Mountain Climbers
Mosey to Basketball lot
Rugby Sprints including CDD, Merkins, Flying Squirrels, High Low Flutters
To the wooden tree boxes split into 2 groups group 1 doing or toe touches x2 rounds Dips x 2 rounds and Irkins x1 rounds and group 2 running while group 1 does exercise.
Mosey to wall for some wall sit, bear crawl indian run x2 then some other fun wall activities.
COT
It was a pleasure to lead today and I’m very proud of my 2.0. Aye!
Thanks to Smithers for the opportunity! Reaching respectable now allows me to feel a little more comfortable at a moderate workout. No more razzing from the PAX!
Arrived early, set out things. Put in the bifocal contacts to help see taped-on-arm weinke (as usual). The bifocal contacts did not really help too much but this weinke was almost memorized. Welcomed the PAX. Lots of new faces for me. Highly recommend to get out to different workouts and meet new guys. Read the disclamer.
Mosey along Empire Bldg with high knees, toy soldiers, shuffle it up. To middle of parking lot for warmup exercises: SSH, WM, LBC, Merkins, Goofballs, IW, Flutters, MNCs. Then to curb for a couple new exercises for many…
Rocky Balboas (boxing motion, alternating toe taps on curb), Twist Merkins or Nipple Scratcher Merkins (hands on curb, on drop down, one leg twist through trying to get each “nipple”…hey, it’s in the exicon…to touch the curb), RB’s again, Mike Tysons (feet on curb in flat position, squat, on the up, do a merkin), RB’s again. Back to middle of parking lot for…
…4 corners explanation. 4 cones at the corners with 3 exercises each. Complete exercises, plank until ALL PAX done, mosey to middle for core work. Broke into groups of 4.
We got through one cycle. Core work included LBCs, Hello Dolly, Freddy Mercury, Protractor, and… I think here…maybe in warmup…”point/whip the finger” one leg flutters. Ok, I made this name up. An exercise I do, on six, one leg tucked under butt, one leg flutter, lower as safely as you can from flat to on your elbows. The flutter leg is the ‘pointer’ of the 5 body appendages.
To side of Lowes. Stayed in groups of 4 and had 4 stations.
Station 1 sprinted length of Lowes and yelled “turn” at the corner signaling other groups to turn around. (This was to have e1 finish about the same time.)
Station 2, 2 PAX carried the #120 Worm coupon until hearing “turn” then handed off to other 2. Good job PAX in improvising the alternating carry as I had not indicated so.
Station 3 Burpees until finish.
Station 4 Lunge walk until hearing turn then back.
Oh yea, PAX carried and passed around a 30# coupon the whole workout. I did not say, but this coupon was intended for a peoples chair line pass w/ overhead press, curls, etc, if we had time. We didn’t.
We covered good standards of a workout including small group, partner and individual work. And for a moderate workout, maybe a little less running, a few less reps and nice mix of moving and rest time. Weinke it so that PAX are finishing exercises about the same time.
COT.
Noted to PAX to talk with your kids about things in the news, including recent suicides and the immigrant situation. They are seeing these things and it is our job as fathers to talk with them the best way we can.
Prayers for Foley who is dealing with cancer.
Sweati on the way! No details yet makes it all the more intriguing. G-Fit in Paradise and CAH workouts need Q’s! Use this opportunity to take a small step to #ServeCommunity. F3Dads Camp Thunderbird camp coming up near end of summer.
Shout out to NASA for his work and commitment to CAH.
All are invited and encouraged to attend the 4x/week F3 gatherings in Fort Mill to improve your mind and spirituality. It is an open environment and all men will feel comfortable.
I saw my opportunity and took it. Beacon offered up the lead this week for Footloose and I had an evil plan in mind. It had been a while since I q’d a 12 Days of Christmas fun fest, probably since last Christmas if not beyond so I quickly found a list and checked it twice.
As with the equally evil song The Twelve Days of Christmas, you repeat each exercise just like you repeat each gift until you have covered all twelve. In this case no singing off key was required.
The Thang went something like this:
1-Run around the church building
2-Turkish getups
3-Jump squats
4-LBCs
5-Diamond Merkins
6-Imperial Walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (ten each leg)
11-Merkins
12-Burpees
Sadly we ran out of time and we made our way back to COT and hit round eleven. I’m sure noone is sad we missed out on twelve burpees. Especially me.
It’s a simple you v you style workout, and I hope it made you get a little stronger and sweat a little more, I know I was sore today the more I sat at work today.
I hope what I shared about money will make you think as well. We have so much and are so blessed in many ways. What are you doing to make a difference and impact your world?
Quick disclaimer for this BB: after 3 Q’s in as many days, some details are a little fuzzy.
After a quick disclaimer we moseyed down the hill to the far side of the building on the right. After we completed your standard warmup, we got right down to business.
The first order of business was a little thing called triple check. We divided up into groups of 3 and up against the building, P1 held an air squat, P2 held a plank and P3 ran down around the island and back. P3 goes to P1, P1 to P2, and P2 runs. Did this little number 3x in keeping with the theme of 3s .
Next we moseyed down to the long side of Lowe’s and found a piece of wall and held a wall sit while the person on one end did 3 burpees and ran down to the other end and found a new piece of wall to hold up. After every person completed this, we did it again. If YHC didn’t have another trick up his sleeve we would have repeated .
We then made our way down to the front of Empire Pizza to find a nice stale beer smell to complete our last of 3s. We completed a little thing called triple nickel. We did 5 merkins on one end of the parking lot, ran to the far end and did 5 WW2 situps. We completed 5 rounds of this. Moseyed back to COT for some Mary and tried to avoid the early morning Chick-fil-A cravings .
This backblast will be pretty concise since YHC does not remember much after having 3 Q’s in 3 days.
The warm up was your standard warmup consisting of SSH
Moroccan Night Clubs
Windmills
Etc
The Thang
We partnered up and completed a lazy Dora with 100 merkins, 200 LBCs and 300 squats. The lazy part came in when P2 would hold a plank while P1 did 10 merkins and then flapjack. We would switch after 10, 20, 30 reps respectively .
After, we moseyed to another spot in the parking lot and counted off by 4. Each number was in a different spot completing a different exercise. The group where #1s started kept cadence and after they completed 15 reps we rotated. To go from 1 to 2 and 3 to 4 the mode of transportation was a bear crawl and the other spots were via lunge walks. After 3 rounds of that torture, we went back to COT for some peer led MARY .
Thank you for the opportunity to lead this great group of HIM.
Followed by some 11’s including Merkins and WW2 situps.
After we finished that up we did some dynamic exercises to not quite halfway across the field including but not limited to side shuffles, lunge walks, and toy soldiers .
We then moseyed back towards the basketball court and found some wall to do a nice wall sit .
We found a basketball and played a terrible game of H.O.R.S.E.
After your team missed the shot everyone had to do the following exercises and include all the letters your up to.
It’s been difficult for me to make it over to Quagmire on a consistent basis lately. It use to be my regular Monday morning hangout. There were several great workout options this morning. It was great to see a good turnout. After the standard disclaimer, we made our way over to the parking area near Jush Fresh.
COP: SSHs, imperial walkers, merkins, squats, more merkins, flutters, LBCs
Next, we moseyed to the side of Books A Million for a sidewalk shuffle (plank walk between light poles). Rinse and Repeat.
More running to the front of vacant Gander Mountain. We partnered up for a few unique exercises. The mode of transportation based on the number of hands and feet.
2 feet, no hands – Partner Carry
2 feet, 2 hands – Wheelbarrow
4 legs, no hands – Leg lunges (recovery from wheelbarrow)
4 hands, 2 feet – one-legged bear crawl
Jedi showed off his skills by walking on his hands….impressive!
Next, we jogged back to Just Fresh for a recovery wall sit while each person ran up and down the stairs.
The final ten minutes were spend running back to Office Depot for 7 minutes of rugby sprints. We alternated with the following exercises: CCDs, LBCs, Flutters, Calf Raises, Merkins.
Great job by all! We covered over 2.5 miles this morning.
Prayers:
Healing for family and friends suffering from illnesses
4 PAX decided to get better on a low attendance friday morning for a moderate bootcamp, we blame it on the Ruck event going on that night that most of the swamp “regulars” had signed up for. We welcomed 1 FNG (dungaree) and he’s a sprout of the strawberry seeds planted the previous weekend at the festival.
We started with a mossey to the Marshall’s / Pet Smart parking lot for a quick warm up:
side straddle hops
windmills
moroccan night clubs
low slow squats
LBC’s
merkins
THE THANG
mosseyed to the stairs next to Just Fresh and partnered up so partner #1 runs the stairs up and down 5 times while partner #2 planked and did LBC’s, two round of stairs per partner.
Next we moved down to the fountain area were a spin roulette was waiting for us with 6 different exercises (derkins, dips, LBC’s, Squats, jump squats, Dying cockroaches) , the roulette arrow dictated the number of repetitions we did of each exercise, after finishing each round we run up and down the stairs for a cool down, we did 6 rounds of this and for the 7th and 8th round each PAX suggested an exercise, we did burpees, flutters, superman, lunges, world’s worst merkins (wide, regular, diamond merkin) we finished up with a sprint to COT.
We finished our bootcamp with announcements, prayers and praises
The plan for several months has been for YHC to receive the shovel flag for Quagmire sometime in May. Eventually, the 14th came out as the best option, so it only made sense when the call for a substi-Q went out on Friday that I should rise up to the occasion. Given the recent arrival of two new Monday bootcamps in the region, you never really know how many to expect come 0515. We had a respectable size (with 4 respectable PAX), with 11 posting to what turned out to be a beast of a workout.
(Mostly) full disclaimer given, with promise of no crawling (especially low crawls) and no balls-to-the-walls. Promise was given to start slow, but no promises for the time after the warmup.
Warm-o-rama
Long-ish mosey around Home Depot, behind Target, and out to Books-a-Million.
Rather than the standard exercises, today’s warmup was a couple sun salutations, replacing with the manly F3 names for poses because, well, Broga.
Once warm and limber-ish, we did a short mosey to the fountain for
The Thang
Twelve cones were spaced somewhat evenly around the fountain parking lot, including one cone on each traffic circle. On each cone was an exercise with a rep count. I referred to the workout as the “Tater Special,” as I got the idea from one of Tater’s Qs several months back. Basically, PAX run to the first cone, do the exercise, and return to the start. They then run to the second cone, do the exercise, then the first cone, do the exercise, then back to the start. And so on. Pretty simple. Not super original. But it’s great for PAX who want to push themselves, those who are recovering, and those who are new. Everything was modifiable, and everybody got a good workout. The exercises that were reached (I’m leaving out the ones that weren’t in case I bring this back…):
Burpees x 5
Jump Squats x 10
Merkins x 20
Freddie Mercuries x 30 double count
Prison Cell Burpees x 5
Jumping lunges x 10 double count
Diamond Merkins x 20
Flutters x 20 double count
Breakdancer Burpees x 5
That’s as far as the fastest men got. For those doing the math, that works out to 45 burpees, 80 jump squats, 140 merkins, 180 Freddies, 25 PCBs, 40 jumping lunges, 60 diamond merkins, 40 flutters, and 5 breakdancer merkins, plus over 2.5 miles of running. It doesn’t actually look like that much, but we felt every rep.
Grab the cones and quick, er, modified quick mosey back to COT.
Announcements, etc.
Cannoli Run on Saturday, Patriot Run on Memorial Day, if not doing Patriot Run, do the Murph pseudo-convergence.
Prayers for MOAB and ChaChing’s Ms, both of whom are fast approaching due dates for baby #3.
Prayers for wisdom and discernment, as well as trust and confidence, for, well, all of us.
We handed off the shovel flag after that. DaVinci had some great words; YHC didn’t. No surprises there.
Honestly, though I’m excited to take over as site Q, DaVinci’s are some big shoes to fill. Great leader, quiet and would prefer to sneak by under the radar, he is not one to be underestimated. Loyal, reliable, and solid, all would do well to learn from this HIM. It is an honor to get to follow after him.