WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
9 Pax landed at Bushwood for a balmy November in the Fort. YHC reviewed previous Bushwood backblasts and found my Bushwood VQ from 2021 and decided to bring it back.
One thing I noticed from the backblast was the enthusiasm that I had for the being the Q. The world was beginning to come out of the global pandemic and the fellowship of the Pax provided much needed energy for me to deliver a beatdown. It was the closing of a season and nearing the end of a time of chaos across the globe that will shape our world forever. As I read it in my current mindset, I questioned my current season and the current chaos that surrounds me at this moment. There will always be chaos. YHC will always be going through seasons. Seasons of adversity and challenges and seasons of growth and positivity. Reading the backblast from 2021 was a good reminder of this.
Warmup:
The pax moseyed to the band lot for the following:
SSH x 30 (YHC got off to a rocky start on the cadence here)
IW x 15
Mtn climbers x 15
Peter Parkers x 15
Mosey to CRHS for Line of Fire
1 pax runs back and forth from the tower while the rest of the pax rotate exercises including:
Merkins
Squats
Mtn climbers
Burpees
Next round
LBCs
Flutters
Hello Dollies
Big boy sit ups
Mosey to front of CRHS and partner up
Partner 1 – Balls to wall
Partner 2 – Shoulder taps x 20
Rinse and repeat x 3
Next round
Partner 1 – Peoples chair
Partner 2 – monkey humpers x 20
Rinse and repeat x 3
Mosey to driveway
Bear crawl to 10 CDDs
Lunge back to 20 squats
Rinse and repeat 3 times
Mosey back to Line of Fire
Final round split between abs and shoulder work
Mosey home
During the workout, we discussed seasons of life and the examination of what season you are in with your M, your 2.0s, friends and work. It is important to put guardrails around a season of adversity for Mammon so that it does not affect your M and 2.0s. Its an ongoing struggle for me with work.
We closed with vulnerability and leadership across all of the Pax on their season, their prayers and their praises. All 3 Fs were covered today at Bushwood and YHC leveraged this energy throughout the day.
WARMUP: Set our watches
THE THANG:
Run through neighborhood to Forest do a couple loops and run back
MARY:
Stretch a little
ANNOUNCEMENTS:
Read newsletter
COT:
Pray often and be kind and rewind
WARMUP:
SSHops 20X
WMills 10X
HBWalkers 10X
Weighted bags, users choice. Walk uphill stopping at 5 light poles for below movements:
5 – Under the wires
10 – Explosive Negative Pushups
15 – Man-Makers
20 – Alternate Leg Jackknifes
25 – Crunches
Lunch downhill stopping at 5 aforesaid light poles to perform following movements.
5 – Archer Push-ups
10 – Diamond Pushups
15 – Squat w/ overhead press
20 – Heals to Heaven
25 – American Hammers
Performed 2 Evolutions
MARY:
None
ANNOUNCEMENTS:
Read newsletter
COT:/
WARMUP: SSH, Windmill, Morrocon NC, Cherry Pickers, and Imperial Walkers
THE THANG: Ran a complete lap around the school with the following exercises in between: Burpees, bear crawls, Merkins, Derkins, I-Merkins, Dips, Lunges, Cheese Shredder, Wall Sit, Balls to the wall, and Mountain Climbers.
MARY: American Hammers and Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP:
THE THANG: road runners, ruckers, trail runners
MARY:
ANNOUNCEMENTS: trash pick up
COT: closed in prayer
WARMUP: mosey down the hill, windmills, imperial walkers, hill Billy walkers, merkins
THE THANG: run down to end of bus lane. Sets of 5,10,15 between light poles. Exercises: burpees, squats, merkins, seal jacks. Did Dora with merkins squats and LBCs. Mosey back to COT
MARY: 5 minutes worth
ANNOUNCEMENTS: read newsletter
COT: show to know.
WARMUP: Mosey around the restaurants to take in the fresh air followed by 9’s & 2’s of everything.
THE THANG: Small Deck of Cards with #’s 2, 9 & Aces ♠️♣️♥️♦️ followed by a traditional DORA.
MARY: 2 minutes of Mary
ANNOUNCEMENTS: All the events coming up in the Fort-Adopt a HWY, Poker Tournament, Bourbon tasting. RYNL
COT: Prayers for our 4 legged friends health🐶 🐱 & PAX that have returned after IR.
The rain showed up and so did 7 other HIMS for the workout. Honestly I was surprised because I was only there because I was the Q.
Left the parking lot and moseyed to covered are for warm-up of Stretching, SSH, IW, HW, Merkin, Windmill.
The main event was a series of 3 exercises done to designated count and repeated 3x. Series 5 groups of 3 exercise. After each group run to the end of covered walkway and back for next group.
10 Bomb Jacks
15 Merkins
20 Dips
10 Squats
15 Monkey Humpers
20 LBC
10 Diamond Merkins
15 CDD
20 Flutters
10 Big Boys
15 Heels to Heaven
20 Flutters
10 Wide arm merkins
15 Dips
30 sec Plank
Back to COT
Message on leadership was all around the class I took on Managing Through a Crisis. The class was designed around Captain Sully and the Miracle on the Hudson. Best class I have taken in my professional career. See attached link for the 6 key takeaways.
https://lamarhamilton.com/blog/6-lessons-on-decision-making-from-captain-sully/
Prayers for parenting and raising teens, healing and the victims in the Israel War.
Thanks Cyclops for the opportunity to lead. This definitely got me out in the rain 🥴
WARMUP: SSH, Squats, MNC, Stretching
THE THANG: Warm up with 11’s with merkins and squats. Followed by Star Fish routine with merkins, squats, pike presses, IC flutter kicks, with burpees in the center after every rotation (40 burpees). Finished with merkin gauntlet with 3 merkins at every Pax (who were in plank position). During the rest periods, we admired God’s creation by viewing some of the planets and the Cassiopeia constellation.
MARY: 61 IC flutter kicks
ANNOUNCEMENTS: Read the Newsletter
COT: Prayers for various concerns.