Tag: El Spaniard

Full body workout

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We had 6 at the Ring of Fire this morning for a full body beardown.

We started with a mosey around the NaFo parking lot and did several exercises to warm up.  WINDMILLS, MORROCAN NIGHTCLUBS, IMPERIAL WALKERS , HILLBILLY WALKERS AND SSH

The WOD consisted of

1.MERKINS, FLUTTERS, SQUATS

2. WIDE ARM MERKINS, LBC, MOUNTAIN CLIMBERS

3. DIAMOND MERKINS, BB SITUPS, CALF RAISES

4. CAROLINA DD, AMERICAN HAMMERS, BOX CUTTERS

We would do a card then run from the awning at NaFo to the stadium stop sign and back. We started at 20 reps per exercise then 15 then 10 . We were able to complete 2and 1/2 rounds before time ran out.

We ended with COT

Thank you Kaiser for the opportunity to lead

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3/16 at ROF

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There were 8 boot campers and 2 runners at ROF on this cool morning.  Started off with a disclaimer then got in some stretching with upward & downward dog and SSH.

Went into my version of 21s with 21 merkins (single count) and 21 Big Boys.  The next round was 18 & 18 going down by 3’s until we got to 3 and 3.  Little bit of mumble chatter, but the Q kept count so no extra reps were done.

From there we moseyed over to the pull up bars and each grabbed a Cindy.  We walked those to the bottom of the hill and the PAX awaited instructions.

Here we would do 11’s with 2 exercises at the bottom and top.  At the bottom of the hill we did curls with the Cindy and squats (holding the cindy overhead), then run to the top/pull up bars and do pull ups and knees to chest.

On the last rep I instructed the PAX to grab their Cindy (most got through the full set) and we headed back to COT.  I realized we still had a little time so we got in some Mary and the runners joined us for COT.

Thanks @kaiser for the opportunity to lead!

 

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3 Stations on Repeat

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Ring of Fire welcomed 10 PAX with one having to modify due to injury.
It’s Groundhog Day for anyone attending to those matters so rather than just going through the motions, be focused and intentional with your actions, starting with today’s workout.

Head over to the band parking lot for a few warmup exercises.
Run to the 50, 2 burpees, run to the other end, 2 burpees
Nur to the 50, 2 burpees, nur back to the start, 2 burpees

Explanation of our 3 stations to be executed with a partner

Station 1 at the band lot
10 Jump Squats and 20 Calf Raises

Run to station 2 at the pull up bars
10 Pull Ups and 20 Diamond Merkins

Run to station 3 at the elementary school parking lot at the bottom of the hill
10 X’s & O’s and 20 American Hammers

When you finish with station 3, nur up the hill back to station 2, to complete station 2 then run back to station 1. Repeat until time expires.

Hey Kaiser, we missed you.
SYITG
Maximus

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Multitasking is not a thing……

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As we all know we live in an overstimulated world…We are constantly bombarded with demands, tasks, responsibilities, fake news :), and distractions. There is more information and access available at our fingertips than ever before yet we are more drained and burned out as a society. We struggle to live in the present moment and to stay focused on things that matter. We get sucked into playing whack a mole on a daily basis. Work, chores, errands, kids, wife, family, etc. etc. Our phones beep and buzz about every 30 seconds and the email inbox is constantly filling up.  There is no more margin…

We discussed at COT how multitasking is somewhat glorified in our culture today.  I heard someone speak the other day about a term called “monotasking” and it captured my attention.  Actually learning to focus on doing one thing at a time.  Why the hell is that so hard?  What would actually happen if we were to focus on one task at a time, one conversation at a time, one project at a time.  Like actually eating your lunch at work without reading email or working, actually paying attention to the person speaking on your zoom call, shutting down your inbox and silencing your phone to work on a project.  I think that is where we can learn to actually find life in the present.  Reading the Gospels this is exactly what Jesus did.  He was never in a hurry, took time for prayer when the world was screaming for his attention (including his posse), was extremely present in the moment, and focused on doing one thing at a time.  Food for thought.   

Oh yeah…we did a workout.  Here it is.

Warm up – Side straddle hops, quad stretches, imperial walkers, overhead claps

The Thang – 

Suicides on the football field 10, 20, 30, 40, 50, and then run 100 yards.  Nurr back to goal line.

Ring of Fire (or Rectangle of Fire). Start center field with 5 burpees.  Run diagonal to each 20 yard line and do 20 reps of an exercise.  Run back to center and do 5 burpees at each transition.  Exercises include Merkins, Bobby Hurleys, V ups, CDDs.  Round 2 included wide arm merkins, squats, flutters, and overhead claps.

We then went back to the goal line and repeated suicides.

There was time remaining so we ran to the pull up bars for some fun.  20 dips, 20 curls with cindy, 5 pull ups, some wall sits, 25 dips, 25 curls with cindy, wall sits, finish with 5 more pull ups

Closed at COT

Prayers for Aquaman and his family, Prayers for Sawdust and his support of his fellow soldiers, Prayers for my wife Elizabeth’s Deviated Septum surgery and recovery.

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Ring of Fire

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46 degree morning with a full moon. 7 men were ready to get the day started. We had a brief disclaimer set off on a Mosey and worked into a bit of warm ups, headed to the pull up bars 5,4,3,2,1 hold al gore In-between sets. Mosey to road 3 sets 10 merkis 20 flutter kicks. Mosey down to elementary school 3 sets at garden beds of 10 dips 10 CDDs. Move over to the small track 5 merkins, 10 squats, 15 lbcs, run lap double amount per exercise keep rolling for 5 sets final numbers were 25 merkins, 50 squats, 75 lbcs. Mosey to hill give it all you got and while doing that think WHY am I grateful this morning. 5 pull up buy out.
COT.

Announcements- Nov 6th convergence at Armory
Dec. 3rd golf at Waterford.
Dec. 3rd holiday social hour with Ms and other pax (more details coming soon)

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How Much Time Will We Waste?

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Last week a dear brother of ours passed unexpectedly. He was one of the good ones – and he taught me a most valuable lesson about time spent and time wasted. He fought his demons and let them reign supreme for far too long – but he eventually said “enough is enough” and overcame those demons. From then on he was the husband, father, and brother to those around him that lead from the front. It was in that moment that he became the man God designed him to be.

So, today, we won’t waste time in doing what we need to do.

COP

56 x SSHs, Low Slow Squats, Overhead Claps

Mosey to Endzone on Field

Proverbs 6:9-11

9 

How long will you lie there, you sluggard?

    When will you get up from your sleep?

10 

A little sleep, a little slumber,

    a little folding of the hands to rest—

11 

and poverty will come on you like a thief

    and scarcity like an armed man.


Field Work

Partner up, swap wheel barrow every 10 yards.

Endzone – Burpee Broad Jumps x 7

10 – Donkey Kicks

20 – Hand Release Merkins

30 – Jump Lunges (each leg)

40 – Air Squats

50 – LBCs

40 – Air Squats

30 – Jump Lunges (each leg)

20 – Hand Release Merkins

10 – Donkey Kicks

Endzone – Burpee Broad Jumps x 7

 

James 4:13-15

13 Now listen, you who say, “Today or tomorrow we will go to this or that city, spend a year there, carry on business and make money.”

14 Why, you do not even know what will happen tomorrow. What is your life? You are a mist that appears for a little while and then vanishes.

15 Instead, you ought to say, “If it is the Lord’s will, we will live and do this or that.”


Bear Crawl, Exercise

25 Yards

15 Bomb Jacks

25 Yards

15 Jump Squats

25 Yards

15 Bomb Jacks

25 Yards

15 Jump Squats

 

NMM

I’ll tell you this – I am a hypocrite. I have not been doing as I say here, but that is going to change. I am not going to be a man of inaction regarding what matters any more.

Dawson Trotman once said: “The biggest waste of time is the waste of time in getting started.”

 

Jack Webbs

1:4 to 10:40 on the field.

Mosey to Shovel Flag for COT.

Jack Webbs Cont’d

11:44-14:56 for Shop Vac

10 flutters to end it.

Final Thought

What do I need to do to stop procrastinating? What do you need to do?

Prayers/Praises

Prayers for Shop Vac and Nugent’s families – both died unexpectedly last week under terrible circumstances.

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Trifecta of Q’s

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So, I got asked to Q last minute for Wednesday at Ring of Fire (8/18) and was already scheduled to Q at Footloose for Thursday (8/19) and then NASA had to try and find a sub for Varsity on Friday (8/20), so I just said I’d do it all. I mean @HarryCarey just did it, so why couldn’t I? I’ve been chasing him for years and still have a long way to go to try and keep up/catch that HIM.

So, I planned it out. Arms Day at Ring of Fire, Legs Day at Footloose, and IronPax prep at Varsity. Here we go!

Arms day was an AMRAP with the pull-up bars, Cindy, and some core to break it up. 1 minute on 30 seconds off.
Pull-Ups
Squats with Block
Curls
Overhead Press
LBC’s
Merkins
Flutters
Burpees
Low plank
Side Straddle Hops
Repeat.

Music kept us going with mostly hard rock from the ’90s and 2000s. @Sheild thinks I’m the next Tony Robbins as I was trying to motivate and keep everyone going on our rest periods.

Thursday at Footloose we did 7’s. Launching from the AO, we went over to Minnow Pond to see if we can pick a fight, to which they just ignored us. So, we ran the hill. Monkey Humpers at the bottom near the main road, because you know, Monkey Humpers ;). Up the hill and then squats.

We then ran over to Fort Mill Chruch of God for a round of 7’s using the stairs and the parking lot. I didn’t exactly think this one all the way through before giving instructions. Run up and down the stairs, then do 6 calf raises, run back over the stairs and run a lap around the parking lot and back up over the stairs to do 1 Bobby Hurley. Complete the circuit until 7’s is completed. That ended up being 14 laps around the parking lot. We ended up with 3 miles on this day. Lots of good mumble chatter and fellowship on those laps.

Finally, @ Varsity, we did IronPax prep with the Week 0 2018 workout. 50 squats, 40 big boys, 30 merkins, 20 lunges (modified down from Bonnie Blairs as we’re old and our knees can’t take it), 10 burpees run a lap. Do this 4x for time.

@Slapshot killed it and completed the circuit in 24:39, while @HarryCarey finished in 28:10 and YHC in 30:30. The rest modified and got their own solid workout/ruck in.

Q-ing the trifecta was a great test as it made me get creative and stay engaged with the group. We’re called to be leaders and this was a good test of my abilities over a longer period, not just every once in a while. Thanks to all for the opportunity to lead. I enjoyed it!

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Taming the Tongue (and the PAX)

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YHC led off with a quick Bible verse.

James 3:3-5

3 When we put bits into the mouths of horses to make them obey us, we can turn the whole animal. 4 Or take ships as an example. Although they are so large and are driven by strong winds, they are steered by a very small rudder wherever the pilot wants to go. 5 Likewise, the tongue is a small part of the body, but it makes great boasts. Consider what a great forest is set on fire by a small spark.

He do we talk to those around us? Our peers? Colleagues? M’s? 2.0’s? Do we treat those closest to us differently than say a total stranger?

Warm Up

Mosey/High Knees/Butt Kickers/Karaoke/Toy Soldiers

Al Gore hold while performing:

Moroccan Night Clubs

Lil Baby Arm Circles both directions

Squat Pulses to finish with a burn

 

The Thang

7 minutes of Chelsea to start

EMOM 5-10-15 Pull Ups – Merkins – Squats

 

Mosey to the track

Our thoughts ultimately come out via our tongue. If we think bitterly and assume the worst out of everybody in our lives, our tongue will be a strong

Burpee Chase – 

Sprint the straights, jog the curves. At each corner perform five burpees

Bear Crawl 100 yards in between each lap

Completed two laps

Back to the pull up bars

6 minutes of Chelsea

Jail Break to COT

Mary in Cadence

20 LBCs

15 American Hammers

10 Gas Pumpers

NMM

The tongue is something we cannot control – no matter how hard we try. The only true way to tame the tongue is by living in the Spirit. I have trouble with this myself. It is something that I just need to realize isn’t within my power to control. Once I relinquish said control to the Spirit, my speech ultimately improves.

How do we relinquish our tongues to the Holy Spirit? Well… there is no formula. But finding yourself in proximity to God more often tends to help. The more we approach the Lord via the Word, prayer, fellowship, and witnessing, the higher the odds are that our speech will be Spirit led.

Prayers/Praises

Kaiser’s 10 year anniversary

Splinter/Point Break Home Schooling

YHC – the Holy Spirit helped me to let go of bitterness I was keeping toward my M – big praise!

 

Thanks for the tap, Kaiser. Always happy to serve.

 

Punch List out.

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Impromptu

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10 PAX @ 0515, but no Q

Kaiser tapped me to run point until B.O.B. arrived

Warmup circle near parking area to make sure BOB wasnt’ searching for us when (if?) he arrived.
Did some warmup stuff
-SSH
-MC
-Shoulder Tap
-Yoga
-a few burpees
-Merkins
-more yoga
Trying to buy time for B.O.B.

Went to the track took a lap to thing about what we were going to do.

Goal Line
– bear crawl as a group, stopping every 10 yards for 5 merkins
– stop at the 50

50 yardline, partner up
– one partner goes one way the other goes toward the other goalline
– Lunge walk out
– 10 American Hammers (called by ‘el Spaniard)
– go to the 40
– sprint back to the 50
– go to the 30
– etc.

After finishing line up on the far goal line
– bear crawl as a group, stopping every 10 yards for 5 merkins
– stop at the 50

B.O.B. finally shows and we head to the pull-up bars for 7s with
– Squat Thrusters using a cinderblock
– Pull-ups

COT for some mary

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Movement

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14 Men, 45 Minutes, Goals Met.

The Thang:

COP Warmup:

  • SSH
  • IW
  • MNC

Mosey to Parking Round-a-bout, bear crawl the circle

Pearls on a String – 3 sets of each group after some distance.

Mosey

  • Merkins – 10
  • Monkey Humpers – 15
  • Dying Cockroach – 20

Mosey

  • MC – 10
  • Squats – 15
  • Flutter – 20

Mosey

  • CDD – 10
  • HB Squats – 15 (Crowd Pleaser)
  • Box Cutter – 20

Mosey to Pull-Up Bars,  Partner up

Partner 1 – 2 Pull-up Burpees
Partner 2 – Run the hill
Repeat 5 times

NMM:

Ring Of Fire Site Q request a verse that speaks to the Q.  Today mine was Ephesians 4:14-16, specifically focusing on how we are all fitted together for building up the body.  Seek to “know your role” and contribute where Sky Q has you.  You’ll make a bigger impact if you are working for his glory and not your own.

Finished with COT, Praise-o-rama.

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Honor to Serve.

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