We toured the land holding and did a plethora of exercises. If I told you the full details your head might explode. :shocked_face_with_exploding_head: You’re welcome.
I picked up the substitute Q stick from <@UN6PTD007> as he’s DR this week and he picked up one of mine from a few weeks ago.
WARMUP: Mosey over to the track. The obligatory SSH, Morrocan nightclubs, windmills
THE THANG: The Sheldon Cooper. 10 rounds of descending reps. Run a lap around the track, perform 10 burpees, 10 squats, 10 merkins and 10 big boys. Continue this pattern and decrease your rep count by one after each lap.
This was intentionally chosen so that each pax could push themselves as hard as they could, regardless of the pax around them. This provided some good fellowship for a few and the ability to go hard for others.
MARY: Planks and Peter Parkers
ANNOUNCEMENTS: D2D, Jaeger, Convergence. Read the Newsletter
COT: Prayers for new job opportunities, health, and healing.
Disclaimer and began with a run around the NaFo high school campus.
Warmup: SSH, Windmills, Imp Walkers, Low Slow Squats, cherry pickers, Peter Parkers, plank stretches
-Run-
Thang 1: Burpee relay: run to next line of parking spaces, do 7 burpees, run back to baseline, run to second line/7 burpees, run back to baseline, run to third line/7 burpees, run back to baseline, plank for six.
-Run-
Thang 2: Pull up bars: Pullups, toes to bars, chin ups, knees to chest; repeat.
-Run-
Thang 3: Bench mench: step ups, dips, squats, derkins, calf raises.
-Run-
Thang 4: back in the parking lot: do 7 mtn climbers at each row of parking spots, not a relay, plank for the six. There were six rows.
-Run-
Thang 5: slam ball toss: pax on their six, close in, toss 15lb slam ball to each other, be nice and call their name before tossing the ball. Also did a variation where pax did a sit up with the ball before tossing.
Mary
Fini
COT
Saw two Ruckers take the easy path then the campers headed out to build callouses at The Ranch
WARMUP: Mosey to front of school: 15 IW, 15 HW walker, 10 WM, 15 Cherry Picker. Foreplay done.
THE THANG:
9s on the hill. 8 Burpees, Bear Crawl up, 1 Squat, crawl Bear Down. You know the rest.
Mosey to benches in front of school:
30 Dips, 30 Step Ups, 30 Derkins.
Mosey to Side of School.
Peoples Chair while each person does 3 burpees.
Balls to the Wall
Peoples Chair while each person does 3 burpees.
Plank on wall.
Mosey to parking lot behind school:
Bear Crawl 2 spaces and 5 merkins and crab walk 2 spaces and 10 lunges. Do this the length of the parking lot.
Mosey to side of school tables.
30 step ups and 30 incline dry docks
Rinse and repeat
MARY: gas pumpers, LBC and alternating leg lifts
ANNOUNCEMENTS: stuff
COT: prayers for Rainmakers family on death of grandmother. Prayers for all families!
WARMUP: yes
THE THANG: the Willy – squats, swings, merkins, pull ups, run x 10 rounds
MARY: it was good
ANNOUNCEMENTS: newsletter
COT: family, marraige
YHC was honored to lead the Pax at Q School at Ring of Fire. T-claps to Cake Boss for leading this monthly event in an effort to standardize the Q across the region. While well suited for FNGs as part of the onboarding for the Fort, Q School represents an opportunity for all Pax as being the Q represents a leadership opportunity and leadership requires practice.
WARMUP:
After reviewing this disclaimer, YHC instructed the Pax on leading as a Q as part of the responsibility to positively influence himself and others. Within this responsibility lies trust that the Pax will follow the Q until the he leads them beyond reason until an unsafe environment or without proper instruction.
Mosey to NaFo band lot for COT and review of cadence counting
SSH x 20
Mtn x 20
IW x 10
CDD x 10
MNC x 10
Merkins x 10
THE THANG:
The next discussion focused on preparedness as a Q and focused on the following:
– Reading backblasts
– Simple in design
– Scalable
– Challening effort across all fitness levels
Mosey to end of the lot for “lazier Dora” which included an explanation on Dora from Harry Caray.
Partner Up
100 merkins alternating by 10 while other partner holds plank
Run to flag pole and back
200 Squats alternating by 20 while other partner holds Al Gore
Run to flag pole and back
300 LBCs alternating by 30 while other partner holds protractor aka 6 inches
Run to flag pole and back
Next up a discussion on Vision and Articulation and a reference to Exhortation.
Mosey back while stopping for “Death By” for burpees.
Every minute counts go from 3 to 6 to 9 to 12
MARY:
Finished with 10 Big Boys
ANNOUNCEMENTS:
– Wine Dinner
– Bethel Men’s Shelter
– Jaeger
COT:
We went around the Pax “CSPAN style” expressing gratitude and prayers across jobs, healing, children being saved and our parents. YHC was blessed by the presence of these men today and hopefully each feels challenged to be the light for the remainder of the day.
WARMUP: Abe Vigoda, Imperial Squat Walker, Mosey back & around traffic pylons, SSH,
THE THANG: Mosey to b-ball court. 4 corners equipped with F3 cards. Each corner focused on Cardio, Core, Legs, Upper Body. Nur, Ru, Side Shuffles in between each set. Soundtrack: Hall & Oates, Pat Benatar, Tom Petty, Neil Young,
MARY: Gas Pumper, Freddy Mercury, Protractor, Rosalita.
ANNOUNCEMENTS: Cannoli Run, Damn 2 Damn, Jaeger, T-Claps for <@U01ABNC7YLU>’s newborn Grand Daughter.
COT: Prayers for Guidance, Heath, Wisdom
WARMUP: SSH, MNC, IW, CP, HM, DD
THE THANG:
Run car line loop – 50 Merkins / 50 Squats
Run car line loop – 50 Incline Mer. / 50 LBC’s
Run car line loop – 50 Plank J. / 50 SSH or Dips
Bear Crawl 1/2 to COT / Lunge Walk to COT
MARY: Leg Lift, Dying Cockroach, Penguin, Flutters
ANNOUNCEMENTS: Jaeger, Bethel, RYN
COT: Yes
Warmup: SSH, Windmills, Imp Walkers, Los Slow Squats, Peter Parkers, plank stretches
–Run
Thang 1: Wall sit, pax individually run out and did 6 merkins, then did muscle ups, then did wall tar jais
–Run
Thang 2: at four square boxes: Bobby Hurley relays. Run to box, do five bobbys, then run back to baseline, go until all five boxes are bobbied.
–Run
Thang 3: bear crawl. Was about 90 yards. Plank for the six.
–Run
Thang 4: at the playground: leg lift DORA. Count is 100, partner runs to concrete path and back. Followed with 10 pullups.
–Run
Thang 5: Burpee loop of doom: pax do six burpees, run the loop, repeat, repeat.
–Run
Thang 6: Bench mench: step ups, dips, derkins
–Run to shovel flag
Mary.
Fini
WARMUP: SSH, Moroccan Night Clubs, Imperial Walker, Honeymooner, Downward Dog, Pigeon
THE THANG:
Track
Run Lap – 30 Merkins / 30 Squats
Run Lap – 30 Plank Jacks / 30 LBC’s
Run Lap – 30 Merkins / 30 BB Sit-ups
Bear crawl to 50 YL / Lunge walk back
Run bleachers / Up & Down stairs back
MARY: Yes
ANNOUNCEMENTS: RYN
COT: Always