Tag: Happy Hour

Viking Metal forever 🤟🏻

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WARMUP: we did some COP and jogging back and forth
THE THANG: AMRAP with partner and chalk it was accountability and inspiring
MARY: N/A
ANNOUNCEMENTS: Read your newsletter
COT: perspective!!
Are you attacking the day or dreading the day?
Are you moving forward or looking back?
Abram…aka Abraham settling in bethel was halfway from AI (dump) and God’s eventual permanent place for him
We are halfway from our past and our permanent and eternal destination….are you looking forward?? Are you ready??
Get your mind and spirit right!

8 From there he moved to the hill country on the east of Bethel and pitched his tent, with Bethel on the west and Ai on the east. And there he built an altar to the Lord and called upon the name of the Lord.

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Snarky Title

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WARMUP:
Old man warmup of windmills and strawberry pickers, or produce pickers, or cherry pickers, or whatever… some SSH, a couple of Merkins… you get the idea

THE THANG:
We tested our fitness this morning.
2 min max push-ups
2 min max butterfly sit-ups
1 lap around the park in sub-5 minutes

Then we moved to the modified Spartan 300
Run 100 yards
5 burpees
Run back 100 yards
That’s one round. We did 5 rounds.

Finally, we farmer carried heavy things in a relay race style. It was a little dumb. Peabody cheated, which I didn’t mind since he was on my team.
The things were: Cindy, a 45lb ruck plate, a 60lb sandbag, and an 80lb sandbag.

MARY:
She wasn’t there.

SEE ALSO MY REPORT IN THE #1stF channel on Slack…

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Helping your brother bear his burden

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WARMUP: SSH, Morrocan Night Club, Down Dog, Up dog, Merkins, Seated Surfers, KB squats

THE THANG: We began with a short mosey to the curb and back. Picked up our bells and lined up on a line in the parking lot. 50 man makers were called. It’s a lot. And it’s reminiscent of many of the burdens we carry. The PAX were challenged to push through and persevere. In turn, any PAX who finished was tasked to go take the bell of his brother and lighten the load. Demonstrating how we share the load with our brothers in need. No one goes alone.

After the glorious man makers, we moseyed to a more lit area for some station work. There were the following stations in a circle:
+Split Leg Squats 10 each leg
+Single Leg Deadlifts 10 each leg
+Calf Raises 20
+John Deere(lat pulls) 10 each arm
+American Hammers 20 IC
++The method of movements were bear crawls and overhead carries.
We completed 2 laps around the circle or so before COT.

COT: Praises for the acceleration of the Fort and the leadership were shared. Thanks for the opportunity to Q and participate in Q school week.

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Smokin At The Fort

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WARMUP: SSH, Windmills, Morrocon NC, Merkins, Hillbilly Walkers, and Cherry Pickers
THE THANG: Start with 10 Burpees, Then ran to each Swing and did (20) Big Boy Sit Ups and (30) Squats. After that we did 13s of Plank Jacks and Carolina Down Docks.
MARY: Cool Down- Flutters, Box Cutters, American Hammers, and Merkins.
ANNOUNCEMENTS: Bourbon Tasting on 5/21/22 and Road Trash Pickup and Detective Mike Doty Memorial Run today.
COT: Prayers for teachers and kids with last few weeks of school and family friend of Cornerstone is sick.

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you must Get right b4 you can Live right

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WARMUP: side straddle hops, fire hydrant, merkins, with a mosey mixed in.
THE THANG: run around the parking lot loop and perform 12 of the following exercises with perfect form.
SSH
ChaCha merkins
Bomb jacks
Bobby Hurley
Plank jacks
Big boy burpees
Standing Penguins
Peter parkers
Apollo Unos
Bearcrawl to the next cone
Carolina dry docks
Jump squats.

The number of reps (12) corresponds to the number of Q points in the first quadrant of the Get right.
MARY: gotta keep that core tight the entire beatdown.
ANNOUNCEMENTS: bourbon tasting, men’s shelter dinner tonight, Doty run this weekend,
COT: prayers for purposefullness in young kids life. Marriages, and patience.
Love you guys, coffee was tasty and brewed on site.

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Muggy May & a few leadership lessons

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YHC got the call to lead #eastofthepeachstand. Went back to a few old school, basic formats that raised the sweat level and got a few calories burned. Here’s what we did:

COP – MNC’s, Low slow squats, holding the people’s chair with air presses and shoulder taps and a few burpees, but just a few. Lesson #1 – Calm is contagious. How is your disposition affecting those you lead? Be an agent of calm or chaos – the choice is yours.

Mosey to the “main” event – 11’s. PAX did a series of burpees and squats – mumble chatter declined steadily as more burpees were done (not sure why). When the burpee/squat/running sequence was complete, flutters were done in cadence and lesson #2 shared: Expect to change your opinions – Do we view the world the same today as we did growing up? Do we act the same as when we were growing up? If our opinions change, it’s hopefully due to study, experience, and listening to others with an open mind.

Mosey to the 4 corners of 5-4-22: Consistent with YHC’s typical Weinke, it was fitting that we finished with 4 corners of 5, 4 and 22: Each corner had the following:

5 burpees to start, 4 merkins of various types at teach corner (diamond, no cheat, regular, wide arm) and either 22 side straddle hops or 22 squats depending on the station. Lesson 3 was shared – Control the Passions – The nearer one comes to a calm mind, the closer they are to strength.

After 4 corners were completed we moseyed to a wall near COT where the people’s chair was held and PAX shared one thing for which they were grateful. Upon completion, a 45 second plank was held with a short story from YHC regarding isolation and not taking freedom of choice for granted. Then upon recovery, back to COT.

NMM – In the Fort, we have been incredibly blessed to develop an inclusive culture where men grow and are able to share and develop through times of challenge and change. And no matter how chaotic the world ever seems around us, the 45 minutes each morning that we GET TO have should never be taken for granted. We are leaders. And with it, a responsibility and an honor is carried forward into our communities – one which we must embody and help engrain in others to encourage the same. It is always a privilege to Q and my thanks to Cohiba for the opportunity.

Be calm, expect to change your opinion and control your passions. The ripple effect is palpable over time and felt by those we influence.

Gratefully,

Cyclops

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Block Party at Block Party with Blocks

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BLOCK PARTY Q – 03May2022
• Warm Up in the lot a minute or two with windmills, merkins, some stretching…
• Grab a partner and a block
• AMRAP – shooting for 4 or more
• 5 stops:
1. Parking lot Startex
2. Lot next to Hobo’s/Gazebo
3. Lot by Blue Ridge Financial Planning/MacAulay and Assoc
4. Lot just before corner at FM Dentistry
5. Lot after Bank

Round 1 – No Brick – at each stop:
– 15 burpees (each partner must do them all)
Round 2 – Take Brick – at each stop (each partner must do them all):
– 20 curls
– 20 Shoulder Press
– 20 Flutter with Press (double count – count the presses)

NMM:
– Olaf made coffee. At the AO. Plugged into a light pole. No one was surprised.
– Everyone likes running with Cinderblocks
– That is a lie.
– Fresh Prince came for his second post today. He did not break, so we presume he will be back.
– @peanutbutter was a no-show. I cried a little.
– Olaf and Johnny Utah almost kept up with Maximus and YHC, but we had a second block advantage. Basically it means they were CRUSHING it.
– Trucker only complained a little.
– That is a lie.

This is my report.

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Day 29. AKA3. DORA from Hell

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WARMUP: 15 minutes from f Broga led by Sassiest of all Quaches. Mosey to band practice field: SSH, Imperial Walker, Merkins, Squats, Mountain Climbers, Lunges, Peter Parker, SSH
THE THANG: DORA from Hell. Get a partner in crime. Do these things as your PIC runs the length of the field and back.
50 Burpees
100 merkins
150 monkey humpers
200 Squats
250 Plank Jacks
300 LBC
350 SSH

MARY: Plank and plank
ANNOUNCEMENTS: AKA Convergence and Shieldlock Invergence. No other announcements needed.
COT: prayers for Aquaman and CableGuy. Also Repeats mom and Kermit’s friend.

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Chute the Ladder

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WARMUP: Mosey, SSH, IW, HW, yoga, mosey, Shoulder Tap, Peter Parker, Parker Peter, yoga, bear crawl

THE THANG:
We moseyed around and hit two circuits. Also did a bear crawl, some wall sits, Australian Mountain Climbers, BTTW in there along the way.

Ladder Circuit
(we got this one in 3 times):
50 mountain climbers (left and right is one)
40 jump squats
30 flutters
20 jumping lunges
10 hand-release merkins (in cadence)

Pull-ups and Burpees
(only did this one once at the WEP playground)
5 pull-ups (called up and down from a dead hang)
10 burpees (6-count done in cadence)
4 pull-ups
8 burpees
3 pull-ups
6 burpees
2 pull-ups
4 burpees
1 pull-up
2 burpees

MARY: Happy Hour called some LBCs in cadence. Rebel called a 6-inch hold with crunches.

ANNOUNCEMENTS:
4/30 convergence & invergence
Welcome FNG: Peanut Butter
Welcome PAX from F3 Chattanooga: Toe Jelly.

NMM: Remember who is at the center of your concentrica. It ain’t you. And it ain’t the PAX around your either.

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Not AKA

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Warm up: SSH, Merkin, Windmill
Airwolf Tabata w/ hand-selected playlist

45 seconds Merkins
15 second rest
45 second shoulder tap
15 second rest
1 min plank

45 seconds seal jacks
15 second rest
45 second knee hop
15 second rest
1 min plank

45 seconds flutters
15 second rest
45 second rower
15 second rest
1 min plank

45 seconds penguin
15 second rest
45 second burpee
15 second rest
1 min plank

Transfer over to Band Camp who lead us through some leg exercises, most in cadence and bear crawls that were uphill and unfortunately long.

COT with a total of 35 from AKA at Milkshake and a few shield lockers that joined for the prayer.

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