Tag: Esso

Living Third

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Very brief warmup… Run lap at front of NAFO, plank til 6 is in, 2 exercises paired intentionally for burnout, cadence count until Q is burned out… repeat, repeat, repeat, you get the idea. Discussion for the morning was about Living Third.  

Lap

Plank Jacks 

Merkins

 Lap

Mountain climbers

Wide grip Merkins 

 Lap

Peter Parker’s

Diamond Merkins

 Lap

Bomb jacks

Monkey humpers

 Lap

Ssh 

Squats 

 Lap

Seal Jacks

Jump squats 

 Lap

LBCs

American hammers

 Lap

Flutters 

Big boys

 

Galatians Ch 5 v13 For you were called to freedom, brothers.  Only do not use your freedom as an opportunity for the flesh, but through love  r serve one another. 14 For the whole law is fulfilled in one word:  “You shall love your neighbor as yourself.” 15 But if you bite and devour one another, watch out that you are not consumed by one another.

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The Buble’

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The temps were steamy. The Bubble was bubbling. The disclaimer was disclaimed. Eighteen HIM decided to get better.

Warm Up

  • 15 Side Straddle Hops
  • 10 Windmills
  • 10 Low Slow Squats
  • 10 Flutters
  • 10 Dying Cockroaches
  • 10 Big Boy Sit ups
  • 10 Mountain Climbers
  • Down/Up Dog
  • Static Stretch

Round 1

Indian Run around the block as the caboose did 2 burpess and sprinted to the front.

As the PAX gathered after the run I spoke on the importance of serving. The Bible tells us so.

Luke 22: 27 – 28

Jesus “For who is greater, the one who reclines at the table or the one who serves? Is it not the one who reclines at the table? But I am among you the one who serves.”

There is so much opportunity to serve the community. If the Son of God can serve us, we can certainly find ways to serve each other. Don’t be the guy that reclines at the table. Be the guys that serves.

Round 2

Indian Plank while the PAX in the back bear crawls to the front. We continued out of the parking lot down the alley and back. This was a crowd pleaser.

Round 3

Indian Peoples Chair while the PAX in the back lunge walked to the front. We continued out of the parking lot down the alley and back.

Time flies when you are in pain (or something like that). We circled up for COT.

Announcements/Prayers/Praises

-JWOW

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5

DIY DORA + Hill Repeats

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This was YHC’s second Q at MP – and what a joy it was. I scanned through all *cough* ten *cough* of the back blasts to ensure the weinke was worth the price of admission.

As the HIM rolled in, the clock struck 0513 and we headed to the flag to say the pledge of allegiance. 

0514: Disclaimer, quick run down of the warm up lap and a hint at the plan for the day. 

And we’re off.

.55 mile loop at a 6:45 pace up Main St, left on Clebourne, left on 160, back to the gravel lot for a quick few movements.

 

Dynamic Warm Up

Karaoke in Gravel Lot, facing 160 out and back

Side Shuffle in Gravel Lot, facing 160 out and back

Butt Kickers

Circled up for Wind Mills in the paved lot.

It was at this moment that the bat flippers thought I wouldn’t get the required mileage due to the stop for the wind mills. I enjoyed their words and snickered on the inside as we prepped to head out.

 

Weinke

The weinke was to be simple, but effective; a DIY DORA, if you will.

Start at the base of Massey St and mosey up to the end of the Sisk Memorial Church Parking Lot

Upon arriving at the end of the lot each PAX was to do the following:

10 Merkins

20 Squats

30 LBCs

Mosey back down the hill, rinse and repeat ten times to total 100-200-300.

After that first lap, it got awfully quiet. As we passed each other, like ships in the night, each PAX put in the work necessary to conquer “Hill One.” Esso did give me a good laugh. At one point he and I passed and he whispered “I hate you right now.” 100% worth it.

Fish Sticks, Long Duck, Maximus, and Gears led the pack as the rest of us hobbled behind. I am sad to say that nobody completed the full 10 rounds, though a few hard hitters made it 9. 

As quickly as it started, it ended, and we ran back to COT across 160. 3.9 miles total.

 

Naked Man Moleskine

This weinke, again, was simple yet effective. YHC has been attending Sweep The Leg and the hills have been my downfall. My goal today was to target a weakness and attack it, in the hopes to become better. That is the life we as leaders must live, or else we will become stagnant and fail. 

We should have this perspective with our faith as well. I think of Paul’s words in 1 Corinthians 9:26-27.

26 Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air. 27 No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.

This is the way we must live out our faith. For if we run aimlessly and without plan, the enemy will overtake us. Take some time today to focus on your current path and what trajectory you are on – intentional or unintentional. 

 

Thanks, Shanks, for the fun times today.

Punch List out. 

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7

Preparedness with a Board of Pain

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“Preparedness – Getting ready for the expected while BEING ready for the unexpected” – QSource

The unexpected: At anytime during the workout you hear my whistle, drop and do 20 burpees. Whistle unexpectedly went off 5 times for a total of 100 burps/pax…

The expected: BOP & 3 miles

  • 40 merkins
  • run 1/4 mi
  • 30 wide grip merks
  • run 1/4 mi
  • 20 diamond merks
  • run 1/4 mi
  • 10 derkins
  • run 1/4 mi
  • 40 squats
  • run 1/4 mi
  • 30 monkey humpers
  • run 1/4 mi
  • 20 lunges (ct one leg)
  • run 1/4 mi
  • 10 bomb jacks
  • ru 1/4 mi
  • 80 side straddle hops
  • run 1/4 mi
  • 60 lbc’s
  • run 1/4 mi
  • 40 flutters
  • run 1/4 mi
  • 20 big boys
  • run 1/4 mi

95+% HUMIDITY. AGAIN.

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Fish Sticks’ Kryptonite

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The last Laces In at it’s quarantined location of Empire Pizza met in the muggy gloom.

WarmUp
– SSH
– MC
– Moroccan Night Club
– Some Yoga
– Shoulder Taps
– Merkins

Moseyed towards Persis parking lot:
11s with burpees & jump squats
mode of transportation: bear crawl

Mosey behind the Empire Pizza strip mall. YHC set up some cones prior to the workout

Red Barchetta
100 Yard Dash–>100 SSHs, run back to start point to plank/wait for six;
75 yard dash–>75 mountain climbers, run back to start point to plank/wait for six;
50 yard dash–>50 LBCs, run back to start point to plank/wait for six;
25 yard dash–>25 Merkins, run back to start point to plank/wait for six;
10 yard dash–>10 burpees, run back to start point and plank/wait for six.

Mosey back to COT:

Imperial Squat Walker – Cruel cousin of the Imperial Walker. This 4-count exercise starts with hands clasp on head. Count 1 = a squat. Count 2 = stand up and bring one knee up to the opposite elbow. Count 3 = a squat. Count 4 = stand up, other knee to other elbow

The Imperial Squat Walker is a crowd pleaser to close out a workout….#not

COT
-Band Camp dismissed

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2

Negative Splits

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23 was the number to launch The Fort’s newest AO: Sweep The Leg.  The goal of any AO should be acceleration of overall fitness of the Pax, and I believe we delivered this morning.

The workout was simple.  3 miles, half mile segments with pain stations.  The goal was negative splits with 3 minute pain stations between segments.  Something like the following:

  • .5 miles at 8:15 pace, 3 min pain station
  • .5 miles at 8:00 pace, 3 min pain station
  • .5 miles at 7:45 pace, 3 min pain station
  • .5 miles at 7:30 pace, 3 min pain station
  • .5 miles at 7:15 pace, 3 min pain station
  • .5 miles at 7:00 pace, 3 min pain station

Pain stations included crowd favorites such as:

  • Burpees
  • Bombjacks
  • Squats
  • Hillybilly Squats
  • Flutter
  • Freddy Mercury’s
  • Merkins
  • Mountain Climbers
  • Peter Parker
  • Parker Peter
  • Monkey Humpers

The leaders of the pack did the full pain station, those bringing up the six may or may not get to do the exercises at the pain station, but it kept the pax mostly together and pushed guys to keep up since the overall pace continued to speed up.

Hit this link for the route and some deets.

The #Kings this week were Pointer, Maximus, and Shady, who will be added to the Q list for an upcoming workout.

Ready your newsletter and pray for our country and the unrest going on right now due to racial injustice.

Honor to Serve.

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23

ESSO encourages the PAX to pick their poison and then share it with others, not like the Rona though, that would be bad…

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Esso brought back the poison picking to the PAX… He encouraged PAX participation, but then flipped us and had us painfully reminded that we each have our burden to bear, but we were also pointed toward the lesson that our brothers in the gloom are there to help carry the load and 3 is better than 1.  Excellent leadership professor…

 

IMG_0828

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The Hive- a little of everything

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Welcome and quick look around no FNGs- Quick disclaimer- 12 got out
Grab your bells and lets roll for a mosey to an area of the parking lot with a little more light.
Circle up for a 5-10 min of stretching/ Broga
Mosey up entrance hill to get blood pumping.
Exercise 1- Kettlebell swings (1 or 2 arm depending on weight of Bell)
12-10-8-6-12 do 10 big boy sit up in-between sets.
mosey to bottom of hill and back.
Exercise 2-snatch to overhead press.
12-10-8-6-12 Alternating flutter kicks in between sets
mosey
Exercise 3- Goblet squats (you know the reps now)
Rosalita in-between, mosey
Exercise 4- alternating curls- American hammers-
Mosey to COT- Hold plank until 6.

announcements-
prayers and praises- fellow Pax with injuries and health concerns, marriages, Airborne son being deployed, safety and well being of our country.
Appreciate U-Haul inviting me to Q.

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