Tag: Farmers Only

Gobbler Challenge

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WARMUP: skipped it
THE THANG:

Honored Richard Sheltra

Firefighter
Pineville-Morrow Volunteer Fire Department and Rescue
North Carolina
Age: 20
Year of Death: 2016
Year Honored: 2017
Richard Michael Sheltra
Richard was born June 2, 1995, to Michael and Linay Sheltra. Raised in Charlotte, North Carolina, Richard was born to be a firefighter. His father is a former chief of the Carmel Volunteer Fire Department, and his mother rolled on calls until the early stages of her pregnancy with Richard. Nicknamed “Bam­Bam” for his sometimes less than graceful mannerisms, Richard made a habit of showing up to his sister’s pretend tea parties in full junior firefighter gear as a young boy.

He graduated from South Mecklenburg High School, where he played football and lacrosse and was active in Key Club and Young Life. Immediately after high school, he turned all of his focus and energy toward becoming a full­time firefighter. He took classes in fire science at Central Piedmont Community College and joined the Pineville Volunteer Fire Department. Richard followed the legacy of both mother and father who are retired volunteers of Carolina and Carmel Fire Departments. A diligent student and faithful volunteer, Richard earned A’s in classes toward his degree and accumulated firehouse accolades, including Most Training Hours and Rookie of the Year. Richard was in his fourth year as a volunteer firefighter and in the final stage of the application process for the Charlotte Fire Department.

The consummate southern gentleman, Richard loved his country, his boots, chocolate chip cookies, country music, and Alabama football. He loved the outdoors and working out. He had a strong, quiet Christian faith that showed itself in his desire to serve his community and his caring for others. When asked why he wanted to be a firefighter, Richard wrote that he wanted to be there for people who may be experiencing “the worst day of their lives.”

On the day of his death, April 30, 2016, Richard spent the day with his mother. After joining her in a charity walk and later having dinner with her, he reported to the station as there were storms headed into the region. During the storms, the department was dispatched to a working fire in a strip mall. He was one of the members on the initial suppression line, became disoriented, and died as result of asphyxiation. His brief 20-year stint on earth made a difference in many lives. He is deeply missed by his family, friends, and fellow firefighters.

Greater love has no one than this, than to lay down one’s life for his friends. John 15:13

After this which we I read during a plank hold we moseyed to grab the Cindy’s and went to the track…

“The Ladder of Pain”
60 min AMRAP (total
reps – laps don’t
count)
400m after EVERY
round
Rd 1 – 10 OH Squats
Rd 2 – R1+20 T-
merkins
Rd 3 – R1&2+30 Block
swings
Rd 4 – R1-3+40 front
squats
Rd 5 – R1-4+50 OH
Presses
Rd 6 – R1-5+60 Rowers
Rd 7 – R1-6+70 sumo
squats
Rd 8 – R1-7+80 high
rows
Rd 9 – R1-8+90
Crunchers
Rd 10 – R1-9+100

Most got through round 5, Max got through 6 I believe

Ran out of time…
MARY: see above
ANNOUNCEMENTS: Christmas Party, Bethel, pints and padres
COT: yes, prayers for Geronimo

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End of the Road

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WARMUP: Yea, this is important.
SSH
IW
HW
Plank sequence
Included some dynamic stretching

THE THANG:
String of Pearls
5 burpees
10 merkins
15 squats
20 lunges
25 ……. something

added an exercises each stop. (e.g., first stop = burpees only, second stop = burpees and merkins, etc.)

the 25 rep count was one of the previous exercises. So, when we found the literal end of the road it was stop 5 and we did:
5-burpees
10-merkins
15-squats
20-lunges
25-burpees in cadence

Next end of the road stop was
5-burpees
10-merkins
15-squats
20-lunges
25-merkins

Ran out of time before finding all the ends of the road.

MARY: did imperial squat walkers at COT for the 6….that’s kinda a core exercise, right?
ANNOUNCEMENTS: Food Drive happening now. Thanksgiving Convergence at the Ranch
COT: was held

NMM:

When you find yourself at the end of the road, your left with the same resources that got you there. Gotta use them to get moving again!

I heard a reference to a “second starting” line in terms of my mammon (teaching music). That is: once we learn the notes and rhythms, there’s a second starting line. We’re finally ready to make art rather than simply craft.

When you hit end of a road, turn around and think of it as the second starting line. Ain’t nothing to it, but to do it.

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Webbs and Swings

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WARMUP: SSH/MERKINS/peter Parkers/mountain climbers
THE THANG:
Jack Webb at the print shop- pull-ups / merkins up to 6/24

Ran to top of hill at Withers and Watson- stopped to bear crawl through field. Once we got to intersection Lunge walk to parking lot entrance, perform 20 burpees, run down to stop sign, 15 burpees, then run to next stop sign 10 burpees. Bear crawl to parking lot entrance, run back to stop sign for 5 burpees, run back top of hill at. Watson lunge walk to parking lot entrance and start over with X’s and O’s 20,15,10,5
Last round was squats
Mosey back to COT
MARY: YEP
ANNOUNCEMENTS: Operation love, thanksgiving convergence, Christmas party, read your newsletter
COT: yes

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Jacket Dirty Mile

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WARMUP: The usual suspects

THE THANG: Jacket-Dirty-Mile
4 laps around FMHS track… 3 “excursions”/lap
– Up & down Railings of Home side bleachers (so… up, over, down, over, up, over, down…and rejoin track)
– East end zone — 10 inverted rows on Football team “apparatus”
– West end zone – Nur up hill…. crawl-bear down.
When 4 laps done… dealer’s choice on how to finish: Yog… or continue pattern. Most continued.

MARY: Partner – 1 Pax holds 6″ / other pax slaloms feet over (10x each side)… flapjack
Ab-Lab w/ Circle of Hate: Pax calls out exercise for others to do while he bear-crawls or Lunge walks around perimeter.

ANNOUNCEMENTS: FMCC Food Drive, Operation Love Turkey collection, other newsletter stuff

COT: Held (5th core principle)

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Loredo & 3-Leaf Clover

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WARMUP: Short mosey through the parking lot with a few warmup exercises. Then, grab a cinderblock and bring it to the intersection by the JROTC building. Leave it there and head to the track.
THE THANG:
For the first half of the workout, we’d honor SSG Edwardo Loredo.
6 Rounds On The Track
24 Squats
24 Push-Ups
24 Walking Lunges
400m Run

Exit the track and make our way to the cinderblocks for the 3-Leaf Clover. Perform 22 reps of each of 4 exercises, then run to the designated spot and back.

22 Cinderblock Swings
22 Chest Press
22 Flutters with Press (4ct)
22 Calf Raises
Run to AO Jones & back.

22 Simbas
22 Overhead Press
22 Curls
22 Bent Over Rows
Run to the school entrance & back

22 Back Squats
22 Dead Lifts
22 Tricep Extensions
22 LBCs (4ct)
Run to the stop sign at the bottom of the hill & back.

Repeat as much as you can, time permitting.

MARY: See above
ANNOUNCEMENTS: Food drive
COT: For sure

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Ring around the stockade

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WARMUP: mosey around and did some reps of the exercises at each station that the workout would have. Hand release merkins, mountain climbers, calf raises, step ups, dips, Superman’s, j los and burpees.
THE THANG: Dora work with four stations set up around campus. One partner did the stationary work while the other moseyed. Finished at one station and moved to the next.
MARY: the bear crawl merkin complex. One bear crawl with each arm followed by one merkin. Two bear crawl each arm followed by two merkin. So on and so forth through ten reps each.
ANNOUNCEMENTS: newsletter.
COT: yes

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Execute, execute, execute!

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We had 13 this morning for a full-body beatdown at The Stockade. Here’s what we did.

Warm-Up
– 10 Low Slow Squats (IC)
– 10 Mountain Climbers (IC)
– 10 Plank Jacks (IC)
– 10 Merkins

The Thang
– Serpentine the HT Parking lot
– Run
– Nur
– Side Shuffle
– Butt Kickers
– Karaoke

Mosey to the Wall
– 10 One-legged Lunges ea. Leg
– 10 Dirty Hook-ups (IC)
– 10 Wall Tar Jais (IC)
– 10 Wall LBCs
– 5 Australian Mountain Climbers

Long Run behind HT back to Mailboxes
– Take turns jogging the loop with the 60lb sandbag – everyone else does the following AMRAP:
– Merkins
– Squats
– LBCs
– Wide Arm Merkins
– Calf Raises
– American Hammers
– Ranger Merkins
– Pistol Squats
– Flutters
– Burpees
– Monkey Humpers
– Plank
– Copperhead Merkins
– Low Slow Squats
– Freddies

Mosey to Walgreens
4 Corners:
– Round 1 – 10 Diamond Merkins at each corner
– Round 2 – 10 Big Boys at each corner
– Round 3 – 10 Seal Jacks at each corner
– Round 4 – 10 OH Claps at each corner

Serpentine the HT Parking lot back to COT
– Run
– Nur
– Side Shuffle
– Butt Kickers

NMM
I recently watched the below video about taking action for those relying on you. In it, Chadd Wright describes his role as a breacher in the Seal Team. He would plan the breaching of an obstacle so his team could accomplish their mission. He describes three words that took planning into action: execute, execute, execute.

That’s what people fail to do. If you don’t execute on your plan, especially when you’re tired or scared or stressed, you’re not just cheating yourself, you’re cheating those they rely on you – your family, co-workers, or team.

So ask yourself, what is one decision I’ve been avoiding making that I should instead boldly execute today? When I say, “I’ll wait until conditions are perfect,” am I actually just waiting to avoid discomfort? How clear is my “why” for the work I’m doing — and does it anchor me when things get hard?

Execute today, gentlemen!
IJ

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Unexpected Opportunities

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WARMUP: Disclaimer and Pledge duly pronounced
THE THANG: 1 mile loop (rectangle) with an exercise at each corner.

Up Massey, right on Harris, right on Ardrey, right on 160

Burpees x10
Hand release merkins x10
Apollo ono x10
Donkey kicks x10

Pax stayed together for first mile, then thoroughbreds were cut loose. All pax completed at least 3 laps/3 miles and all finished 1-0 for the day.
MARY: she stayed in the sack
ANNOUNCEMENTS: Christmas party, Turkey convergence
COT: Theme today was the Unexpected. I finished a book this week called “The Unexpected Journey” about caregivers of dementia patients (my dad’s current daily reality caring for my mom). I was also reminded of a quote from one of my favorite spiritual teachers, Henri Nouwen: “I’ve always complained about my work being interrupted until one day I realized the interruptions were my work.”

How do you respond to interruptions? Or when the Unexpected drops in front of you? Too often my response has been poor. I’m improving and yet I still have a ways to go.

I call these moments out as critical leadership moments. It’s harder to lead when something unexpected surfaces, and yet those are the moments when leadership is needed the most. Use these moments as instances to learn and grow your awareness, your skills, your consistency, and your leadership.

Thanks for the push from all pax today! I needed you around me, because as Nasa heard during the run, I was close to texting him at midnight last night that I was out because of an oncoming head cold. I didn’t send the message. And then something unexpected happened — I woke up feeling like I was good to go!

#KeepPosting

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It’s about community

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WARMUP: The heartstrings got loosened up out of the gates as Warning Track unloaded some baggage from a tough week, acknowledging the challenges of Living Right through the Flux of life and the importance of showing up this morning to be lifted up by his brothers. He followed up with the Obligatory SSHs and then set off from WEP.

THE THANG:

WT took the pax to the old Pike Elec parking lot stopping for some windmills, burpees and other fun enroute.

Pax broke into groups of 3 for a modified Dora across the parking lot. Midway through WT called audible due to pax incompetence and simplified to Dora in groups of 2. Terrible things like Merkins, squats, lunges, flutters, burpees, etc were unleashed on the pax

WT took pax to Memorial Park for more burpees and more shared pax stories of Why they come out to the Gloom on a wet Sat morning.

DD took the reins and moved the pax to a series of parking lots (pharmacy), Pike front courtyard, Town Hall back wall for pain stops including shoulder taps, wall sits, plank jacks, burpees, mtn climbers, peter parkers, Parker peters, etc.

Pax returned to WEP to appreciate JWOW’s lovely Christmas tree. Two rounds of partner work included bear crawls around tree + flutters followed by crawl bears around tree + HR merkins.

Mosey to grass in front of band shell for more partner work (merkins, shoulder taps, sit ups) interspersed with some burpees and lap around band shell. Finished off with Knee Tar N’dyae and Mahktar N’dyae.

Mosey home

MARY: included throughout

ANNOUNCEMENTS: coffeteria at HC

COT: great morning where we welcomed 3 FNGs + a Kotter while pax from 30s to 50s mixed it up and pushed each other to get 1% better.

“Our youth are our present” I heard my pastor say from the pulpit recently. Note he did NOT say “our future.” It’s as true in The Fort and in our community as it is in NYC with a 34 yr old mayor. Younger pax, you ARE leaders today — embrace your opportunity and duty. Seasoned pax — your leadership focus IS about bringing along the next generation of leaders — embrace your opportunity and duty.
We are blessed men to have these roles at this time.

Thanks to JWOW for the opportunity and Warning Track for the partnership.

Love you brothers!
#KeepPosting

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