Tag: Geronimo

Bleachers of Pain

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Going to start off saying this is Punch List’s fault. I talked to him earlier and asked him 2 muscle groups he wanted to hit during todays workout. His choices were quads and back.

We had 2 FNG’s at The Coop ready to hit it. I started promptly with opening credits and a disclaimer, and ran to the football field bleachers for a quick warm up and examples of exercises.

The THANG:

I had the PAX partner up and I explained the WO. There where 8 exercises. 1 partner did the exercise while the other would do a lap up one side of the bleachers and down another then back to swap out with their partner. The rep count for each exercise was 100 reps.

The Exercises:

1: Dolphin Kick/Reverse Crunch (100 reps). They had a choice. The Dolphin Kick is done while lying belly down on the bleachers. Keeping belly and chest down you lift feet up together as high as you can to get a nice burn in the lower back area.

2: 1 foot on bench Lunge (50 reps each leg). With one foot stationed on the bleacher the other extended out and basically do a Lunge/squat using just that one leg.

3: Superman (100 reps). While lying face down on the bleacher putting arms straight out over your head. You lift feet/legs and arms up leaving belly on bleachers.

4: Sit Down Feet up Squat (100 reps). This is just performing a squat but lowering yourself onto the bleacher. You then while seated lift your feet off the ground for a brief second then raise yourself up into the standing position.

5: Wide Merican (100 reps). Self explanatory.

6: Step Up Knee Up (50 reps each leg). Step up on the bleacher with one leg. While up on the bleacher use other leg and lift it up 90 degree.

7: W Superman (100 reps). While lying face down on the bleacher you take your arms and bend them forming a W with your arms and head. While keeping your waist and legs on the bleacher you lift chest and arms up. Bring your arm back to try and touch your elbows keeping the W form. Working both lower back and between the shoulder blades.

8: Kneel Down to Stand Up (100 reps). From a standing position go down to your knees one at a time into a kneeling position. Then stand up one leg at a time. Alternating which leg goes first.

The results: This was a beast of a work out. While doing the exercises and going up and down stairs the movement kept everything loose and moving. Fatigued yes but mobile. Once leaving the site and making it home to go back to those stairs is when you felt the pain. To those having to go up flights of stairs or siting at a desk and getting up several times (me today) just remember this is Punch List’s fault. Thank you guys for coming out and supporting and pushing each other. This is what I look forward to and why I keep coming back.

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WEP- down and dirty with the VQ

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Sometimes simple is the best course of action. Had a VQ that was ready to get his line wet and see if anybody might bite. Backdraft took what he said would be a warmup. It was for a few but others had a different perspective on what warmup really meant. Start off with simple disclaimer. Not sure what that is. If you get hurt don’t blame me.
Lap around the park with some dynamic stretching from time to time.
Circle up- 30 SSHs, 30 Mtn. Climbers, 15 slow merkins, 15 shoulder taps. Lets go.
Mosey to sidewalk that loops around field. Drill bits at each one add an exercise.
1. 5 burpees
2. 5 burpees, 10 merkins
3. 5 burpees, 10 merkins, 15 squats
4. 5 burpees, 10 merkins, 15 squats, 20 mtn. climbers
5. 5 burpees, 10 merkins, 15 squats, 20 mtn. climbers, 25 SSHs
sprint back to starting line hand off to Bobber.

pair up and pick up a coupon for the pair.(cinderblock)
Mosey across the park.
100squats, 200 overhead presses, 300 calf raises between the pair. while 1 guy exercising the other runs to the top of the hill and back.
once all completed we mosey back towards cot. stay with partner once back we have 4 exercises and 4 cones going up the side hill.
Partner 1 completes exercise while partner 2 carries block to complete suicides on the cones.
Once completed we circle up for around the world or something that sounded like that. 3, 2, 1 we done.
COT.
Prayers and praises. announcements.
Great job Bobber on your VQ. keep up the great work.

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Minnow Pond Strikes Again

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17 Pax descended upon the Minnow Pond this AM. Many were new to the Pond and all were better for having posted.

In the 5 weeks since launch, Shady along with the other Qs have set the bar high for MP. The workouts have been difficult with more 1st F than 2nd or  3rd F. I have been reminded of a few trips to F3 Metro where YHC was gassed after each post. I loved it!

YHC was honored to be asked to Q early in the existence. Honestly, I was both excited and nervous much like the old days of F3 the Fort. I was excited to lead the group of HIMs and nervous to create a beatdown that matched the intensity from the first 4 weeks. Minnow Pond stretches you as a Q. Whether you are a thoroughbred or a clydesdale, all Pax must get equal pain. After reviewing some backblasts from the Shark Tank (the OG), YHC created a plan that included a few holes at Fort Mill Golf Club.

Weather: 64 and not humid (Football season is here!)

The Thang:

Warm up and disclaimer prior to 5:15

AYG to Fort Mill Church of God parking lot (burpees until the 6 arrives)

10 Merkins, 20 Squats, 30 LBCs

Run to end of lot and back

Repeat 4 times

AYG to FM Golf Course (burpees until the 6 arrives)

Holes 7, 8 and 9

Hole 7 – 50 paces followed by 7 burpees from tee to green

Hole 8 – 50 paces followed by 8 sit ups from tee to green

Hole 9 – 50 paces followed by 9 bombjacks

Burpees until the 6 arrives

AYG to Fort Mill Church of God parking lot (burpees until the 6 arrives)

10 merkins, 20 squats, 30 LBCs

AYG to Veterans Park

Based on loose calculations, we covered the following in 45 minutes:

3+ miles

60 merkins

120 squats

180 LBCs

35+ burpees

40+ sit ups

50+ bombjacks

 

Moleskin:

  • Invergence/Convergence coming up 9/6 – 9/7
  • Mainframe on Q for Q Source on 9/7 at Kingsley amphitheater
  • Minnow Pond t-shirt order
  • Prayers for child at Children’s Attention Home that Nasa is mentoring
  • Praise for successful start to school year
  • Marriages

Thanks to Shady for the opportunity!

Pusher

 

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Iron Paradise

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Since becoming the Site Q at The Coop YHC has been missing The Tomahawk. Luckily, 3D was gracious enough to swap AO’s for a day. Needless to say I was pretty excited.

10 PAX showed up 10 minutes early so we had some good mumble chatter in the darkness that is The Tomahawk parking lot. A few PAX snuck in as the clock struck 0515 and the disclaimer was disclaimed.

Mosey 400M without gear.

COP
SSH x 42 at different tempos
Tappy Taps x 10
Low slow squat x 15
Al gores hold 30 seconds

While holding Al Gore discussed isolation and how it is terrible for men like us. Explained the shield lock and how being surrounded by like minded men who want to accelerate will hold you to a higher standard.

Merkins x 15
Downward dog
Honey mooner
Side plank left arm/leg high
Flap jack
Low six inch hold

Discussed isolation further in depth and explained how when we are alone we are more prone to attacks from the enemy.

Mosey to back side of school to discover a beautiful piece of 1×12 with fresh weinke written all over it.

Weinke

Partner BOP w Light Pole Suicides

Partners will work toward the below exercises together. While one pumps the iron the other runs out and back to one of the five light poles down the backside of DBES. Partner one hits pole 1, swap, partner 2 hits pole 2, and so forth out to the farthest pole and back. Repeat until completing the BOP.

100 curls each arm
200 Swings
200 Tri Extensions
200 Goblet Squats
200 American Hammers
200 LBC’s

(This BOP may or may not have come from a prior workout at The Tomahawk).

We made it to the American Hammers as a group… then had to head back to COT. YHC had a BONUS on the backside of the board. That will have to happen another day. Maybe at The Armory on September 9… maybe…

In all, we got about 2.5 miles of running in. Not bad for a gear workout!

Got back to COT and had one minute to knock out some flutters with press x 16 (4 count).

Name a Rama

Announcements:

Shovel flag hand off at Footloose tomorrow.
Invergence is 9/6 at Rush Pavilion @ 1800. Sign up to bring some deliciousness.
Convergence is 9/7 at WEP @ 0630.
Bobber on VQ at WEP this Saturday @ 0630.

Prayers/Praises
PAX in isolation, either on IR or in a dark place. Reach out to them.
Cancer. It’s seemingly everywhere.
New ventures for Training Wheels.
Family members with mental illness, and those who care so much about them.

Thanks 3D for the creative opportunity to lead at a different AO than my own site. Had a blast meeting some of the newer PAX.

Punch List out.

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Housekeeping Incoporated

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17 PAX gathered on a hot muggy August morning.

Rundown:

Band Camp on Q
– Mosey
– Carioca
– Butt Kickers
– Carioca
– Toy Soldiers
– Mosey to where the dogs bark constantly
COP
– SSH
– Windmill
– Merkins
– Shoulder Tap
– Mountain Climbers
– Parker Peters

Mosey over to the Nazarene church to get away from the Dogs. Miraculously cones were also set up here. (Bear crawled to the cones)

Flash on Q
– Partner up
– 3 cones
– Partner 1
– cone 1: burpee broad jump, sprint back
– cone 2: duck walk, sprint back
– cone 3: lunge walk, sprint back
– Partner 2
– keep doing squats until Partner 1 is finished
– 3 sets of this
– Indian Run to Springs Corporate center
– DORA: 100 Merkins, 200 (more) squats, 300 flutters

Band Camp on Q
– Mosey back to COT
– A Gross (12 reps of 12 exercises)
-Upper Body: Merkins-single count, Overhead claps, Moroccan Night Clubs, Merkins-in cadence
-Lower Body: Squats, Lunge, Cossack Lunge, Jump Squat
-Core: Flutter, Dying Cockroach, LBC, Freddie Mercuries
– Mosey up the hill
– Mosey back down

NMM:

Flash shared about one of his leadership role models, Captain Picard, and making earl grey tea. In order to make tea, the leaves have to be immersed into the hot water. As a leader, we have to immerse ourselves with those we’re leading. And beyond immersion, we need to “steep” or remain in contact long enough to have the desired effect.

YHC shared up on the hill at the very end, that it is possible to over steep tea. We need to recognize in our households when mom has been immersed too long with the 2.0s and it’s our turn to step up. Or a similar scenario in our jobs.

An honor to lead such a strong group.

-Band Camp dismissed

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Monotony is a Choice

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16 energetic pax posted to the 4th installment of Minnow Pond.  All veterans, all had been warned in advance of need to warm up. So Disclaimed was super short and then it was game on.

The Thang

Run to playground at WEP.  First to arrive start doing Burpees until Six shows up.

Extended plank sequence while YHC delivers instructions.

Pax run one .6 mile lap around WEP on path at crisp pace. When pax arrive back to playground:
Pull ups x10
Derkins x20
Gorilla squats x30

Rinse & repeat lap/exercise sequence AMRAP for remainer of workout.

Short stint of Mary at playground while Six finishes final lap.

Run back home

COT

NMM

Great effort by the pax, pushing themselves and pushing each other.  Total laps ranged from 3 to 5, depending on pace.  Total of 3.5-ish miles plus 50 pull-ups, 100 Derkins & 150 Squats for those who maxed out at 5 laps.  No one left without needing to wring out his shirt.

Shady’s mission at MP is to push the pax, both in terms of pain and pace.  Objective with today’s Weinke was to make sure pax of any running pace could participate without the Six falling behind or leaders catching too much of a break.  Seems like it worked.

Running laps and doing the same three exercises can become stale…kinda like many parts of daily life.  Sometimes it might be the work routine, other times it might be family life or exercise or church or anything.  I don’t deal well in maintenance situations or situations that become routine.  When I’m stuck in those places without much ability to change, I can be tempted to make poor choices to escape the mundane or to “spice” things up.  Jester can draw a bead on me quite easily at these times.  BUT, there’s ALWAYS a #choice.  And the first choice is how you see the situation.  Seeing it as “monotony” is a choice.  Someone else might see the work routine with envy, because they want a job.  Someone may see the family routine as a dream, because they live alone or can’t have children.  Someone may see exercise doldrums as a joy, because they’re injured or disabled.  So, when routine starts to weigh on your spirits, remember that you have a choice to see the routine in ways other than drudgery. And maybe a different choice will help keep the Jester at bay.

Thanks to Shady for opportunity to lead.  Looking forward to many more mornings at MP!

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Q v Q 2019

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It is with great pleasure that I am able to announce: the second annual installment of Q v Q is coming this October.

It will be modified slightly to increase the number of HIM in competition. Face kicks will abound as we have eight great Q’s lined up to make YOU better.

Scoring Criteria:

Creativity

Best Use of the AO

Level of Face Kick (AKA Difficulty of Beatdown)

Each PAX attending the workout will score each Q based out of maximum score of 5 points per category (15 points max). The winner will be determined based off of the higher total between the two Q’s.

On the last Wednesday of the month, the four Q’s to advance each week will face off in a ‘menage a quatre of pain’ with each taking on one 10 minute session

Schedule

October 2nd – Jiffy vs Sasquatch (this match up was too good not to repeat)

October 9th – Geronimo vs Shady

October 16th – Cha Ching vs Dirty Harry

October 23rd – Harry Caray vs. Youts

October 31st – The four advancing Q’s from each week will have one 10 minute session each to prove their worth as Best Q.

Format 

YHC will lead the PAX in a standard, warmup lasting 5 minutes. The rest of the time will be split into 10 minute blocks and one of the Qs takes the first 10, the second taking the next 10, the 1st Q has to opportunity to respond, and finally the 2nd Q has their opportunity to respond.

The Q that arrives earliest that morning will get to choose if they go first or second.

After the 40 minutes are up, the PAX will quickly vote, we will carry the 1, and determine a winner.

The winner of each week will also have the pleasure of providing a backblast for Funhouse’s appeasement.

Trophy

These Qs will be competing for a prize that will be on display each week during Q v Q at The Coop.

Q’s are subject to change. Any changes will be communicated by YHC.

May the odds be ever in your favor!

Punch List Out.

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The Ballroom Gets Its Boogie On

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25 PAX  turned out to the Ballroom and boogied down, not in the Boogie Down Bronx,  BUT in Da Gloom:

DISCLAIMER

Warm Up at the B’ball court:

Lots of mumble chatter…….

SSH , Leg Extensions, Low Slow Squats, Arm Circles, Mnt. Climbers, Merkins & a little bit of BROGA!

Next we “boogied down’ to the walk bridge & sat on the People’s Chair for several sets of overhead claps, calf raises, arm dips & topped it off with burpees.

The Thang:

On the football field-25yd sprints in between bomb jacks & merkins 10x each. RINSE & REPEAT. Next CCD & Bobby Hurleys, 10x each in between 25yd sprints. RINSE & REPEAT. Gas pumps & grave yard diggers 5x each was added in because we were getting down to a such a nice boogie rhythm.

Back to COT was announced. PAX protest-We still have 10 more minutes to boogie!! AB LAB was announced back at COT. LOTS of mumble chatter……….

Indian run back to COT, column of 2s.

AB LAB-circle up. each PAX took the initiative & announced a series of box cutters, Freddy Mercury, Flutter kicks & some big boy sit ups to round it out by Little John.

Was so amped to Q I realized no cell phone on hand. Short Sale came thorough with his. Thanks!

Announcements. Prayers & Praises

Want to thank those that turned out to support & allowing me to leadl!  AYE!!

 

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Extortion 17 – CPO Mills

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Fourteen men came out Honey Badger for a Hero-based workout.

Disclaimer
Short Mosey
Warmup:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Cherry pickers (IC 12x)
Low Slow Squats (IC12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner
Run to ROTC building,
Read Extortion 17 page 152 of Hero book, text is copied at end of BB.

Thang 1 Honoring Extortion 17
Pax count off by three’s and report to their station.
Each station has three exercises; Pax do exercise for 1 minute, then get a 8 second rest/transition. Go through all three and then repeat that cycle one more time (used a timer app on the cell phone to prompt transitions).
Station 1 (6 mins)
1 Curls, block
2 squats, block
3 KB swings, block

Station 2 (6 min)
1 LBC
2 dips
3 American Hammers

Station 3 (6 min)
1 Knees to chest
2 Mtn Climbers
3 Low plank

After first six-minute set, all pax run to parking spot #31 (approx. 950’ one way)
Do 17 burpees
Run back to ROTC building
Pax rotate to next station

After second six-minute set, all pax run to parking spot 17
Bear Crawl to spot 31
Do 6 burpees
All Run back to ROTC building
Pax rotate to next station

After completion of third set: pax wall sit. Read CPO Stephen Matt Mills bio (was on Extortion 17), text is copied at end of BB.

Thang 2 Honoring CPO Mills
Wall sit and all pax hand over 15 lb slam ball. Back and forth for 6 loops.
Short mosey run
Do global warming routine for a few rounds.  End with 8 burpees OYO.

Then 5 min of mary.

Fini, COT

NMM
I last Q’d Honey Badger in May and honored Extortion 17 back then, with a secondary Thang honoring SCPO Kraig Vickers (also on Extortion 17).

Today’s routine was slightly confusing for the first round, but all pax got the hang of it for the remainder.

Had an FNG, last name spinner and he got “Fidget” as his nickname. I forgot to reiterate the five core principles of F3 for the FNG…should have done that at the beginning of the workout.

Prayers for school starting peacefully and with patience.

Extortion 17

On August 6, 2011, a U.S. Army CH-47D Chinook helicopter approached a landing zone in Afghanistan 40 miles southwest of Kabul. The helicopter, call sign Extortion 17, was on a mission to reinforce American and coalition special operations troops. Insurgents fired at the Chinook, severed one of its rear rotor blades, and brought it crashing to the ground. All 38 onboard perished instantly in the single greatest moment of sacrifice for Americans in the war in Afghanistan. Those killed were some of the U.S.’s most highly trained and battle-honed commandos.  31 US service personnel, one canine, and 7 Afghans were on the flight.

CPO Stephen “Matt” Mills
Chief Petty Officer Stephen Matthew “Matt” Mills, was born Oct. 25, 1975 in Austin, Texas.
Shortly after his high school graduation, Matt enlisted and reported to the Great Lakes Naval Training center in Illinois in January 1997. Upon completion of basic training he was stationed aboard the USS KINCAID and served for three years.
Very early on, Matt knew he wanted to be wanted to be Navy SEAL and in June 2000 he entered Basic Underwater Demolition/SEAL training.
Upon completion, the Navy commissioned Matt Mills as a SEAL reporting to SEAL team Three on Sept. 11, 2001. Mills later completed the process that it takes to become a member of the elite Team 6.
Matt Mills completed numerous deployments around the world in support of the Global War on Terror and was a highly decorated combat veteran, having served in Iraq and Afghanistan and earned numerous awards including:
Two Bronze Stars Medal with Valor
Navy and Marine Corps Achievement Medal with Valor
Presidential Unit Citation
Purple Heart

Chief Mills was an avid hunter and enjoyed anything outdoors. Matt is survived by his widow Keri, sons Cash and Bryce, daughter Zoe, his parents Steve and Cheryl, and siblings Michael and Ashley.

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Four Corners

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Today at Varsity we had nine men venture out for what I hope was a good beatdown.

Warm Up consisted of a short Mosey around the NAFO parking lot, SSH, Windmills, Morroccan Night clubs and Cherry Pickers.

Then we proceeded over to the Marching Band practice lot and used the four corners and the center for our workout. Three rounds of three exercises at each corner 25x , 20x , 15x with returning to the center after each corner completed for 5 Burpees.

Corner 1: Merkins, Flutters, Squats

Corner 2: Wide Arm Merkins, LBC, Mountain Climbers

Corner 3: Diamond Merkins, BBS, Calf Raises

Corner 4: CDD, American Hammers, Box Cutters

COT ended our beatdown

 

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