Tag: Head Case

3×3

Leave a comment

In the better late than never category was able to get out to lead my VQ.  Joined in the rainy gloom by 15 PAX.  After a quick disclaimer we moseyed over to the basketball court area for warmup (Squats, Cherry Pickers, Merkin, Windmill, SSH, and Moroccan Nightclub)

Prepping for this had the #3 stuck in my head for some reason so wanting to not overthink things and keep it simple for my VQ I had exercises written down at 3 stations w/3 exercises at each around the track.

  • Station 1 – 30 Squats, 50 SSH, 20 Lunges
  • Station 2 – 20 Big Boy Sit Ups, 50 LBC, 30 American Hammer
  • Station 3 – 20 CDD, 30 Dips, 15 Burpees

I never really have a great concept of time out in the gloom so planned on 2x through each and see where we’re at (thank you Royale & Bones for helping me keep time!)  Had some extra time after that so decided to mosey to the top of the track for partner up exercise of wind sprints and burpees (note to self, don’t ask for suggestions on partner exercises)

Recovered and had a few minutes left so wall chair was recommended.  Ran the wall chair with the pax at each end doing a bear crawl to the curb + 2 burpees.  Mosey back to COT for LBC, Flutters, and Freddie Mercuries.

Thank you for the opportunity to lead.  I found it to be a good and enjoyable challenge.  Was great to have encouragement from the group!  Till next time

Baywatch

TClap |
2

You Still Have 40%

Leave a comment

17 brave men gave it their all this morning in the gloom of Quagmire.  After a disclaimer and a quick reminder of the theme of the month (VICTORY) it was off to better ourselves.

Quick Mosey complete with:

  • High knees
  • Butt Kickers
  • Karaoke
  • Toy Soldiers
  • Knees to Chest

Standard circle with warm up exercises

Series of exercises that “simply” came to mind:

Using the parking lot in front of Old Navy (slight incline) and Mosey up and down several times between exercises:

  • Lunge walks (up)
  • 10 Squat Jumps
  • Bear Crawl (down)
  • Reverse Lunge Walk (up)
  • 50 Squats
  • High Knees (up)
  • Butt Kickers (down)
  • 50 Merkins
  • 50 LBC’s in cadence
  • Plank challenge for 170 sec
  • 50 Burpee’s (10/min)
  • 3 Wind Sprints

It was repeated several times about pushing to the limits of what you are capable of.  As I have “famously” said once (and will obviously never live down), “When you think that you can’t go any further you have about 40% left in the tank.”  Many times we quit too early when pushing ourselves and it is not because we can’t “physically” do it but because our mind tells us to quit.  It is only when we push through those barriers on a consistent bases can be experience growth and grit to make us stronger men.  Super proud of every man who posted this morning and proved to themselves that they are willing to leave it all at COT.

TClap |
9

Spiderman Crawls and tires

1 Comment

Thankful for the opportunity to lead my second Q, 11 PAX joined for a great beat down.

Quick disclaimer  and discussed about the word of the month victory and the power we have to overcome a struggle.

We started the warm up with a 2 minute run around the parking lot, circled up and started with the following in cadence:

15 Windmills

15 Low slow Merkins

20 Moroccan Night Clubs

Then we moseyed to station #1 of our  4 station/corner setup. Quick explanation of the workout followed by demonstration of the spiderman crawl,  we split into groups 1 to 4 and one group went to each corner:

  • First  Corner:

15 big boy sit ups

20 Sledgehammer swings

30 American hammer

  • Second Corner:

5 tire flips

10 deep squats

20 lunges

30 dips on tire or curb

  • Third Corner:

15 two arm triceps extension

20 two arm biceps curl

30 Carolina drydocks

  • Fourth Corner:

5 tire flips

10 diamond merkins

15 regular merkins

30 shoulder taps

After completing each  station we moved to the next one as follows: from station 1 we run to station 2; from 2 to 3 we spiderman crawled; from 3 to 4 we run and from 4 to 1 we spiderman crawled. Each station was planned to be done around the 2 minute mark plus 30 seconds to run/crawl from station to station so a full circuit took around 10 minutes. We completed 3 full circuits.

With about 38 minutes into the workout we moseyed to the hill but some PAX suggested we use the wall instead, so we people chaired for about 30 seconds, did a quick recover and then 30 second of  balls to the wall, with so much excitement coming from all the PAX about BTTW we rinsed and repeated for another 30 seconds and a new name for the exercise was brought out: brains to the floor… we moseyed back to COT and circled up for a head count and namearama.

Announcements:

Christmas Party

CAH dinner in december

Fast 5 Race

Joe Davis Memorial Run

Prayers and Requests:

Family, kids, health, happiness, our jobs and the opportunity to celebrate victory over our daily struggles.

 

 

TClap |
5

Twisted Twister at Abyss

1 Comment

14 PAX (10 regulars + 3 runners + 1 FNG) assembled in the cold gloom of the Abyss for a mid-week jump start. A severely jumbled attempt at a disclaimer was made (followed by much mumble chatter regarding additional items that were left out), then the fun began.

Mosey around the parking lot with some toy soldiers, tip-toe walks, and heel walks before gathering for COP, which proved to be a time to both warm up and look ridiculous.

All in cadence:

  • 10 windmills
  • 12 thriller lunges (wish we’d had video of this; made mental note for next time)
  • 15 Moroccan night clubs
  • 10 merkins
  • 8 hydrant circles (forward and backward) per leg (these hurt a bit)

Recover, shake the legs out, then mosey around to back of school near the grassy hill to find the Twister Board of Pain.

Laid out the ground rules:

  • Spin the spinner
  • Exercises done OYO
  • After completing assigned reps, run down the hill, 5 bomb jacks, then back up the hill
  • Ab work until the six is in
  • Rinse and repeat

Exercises on the board:

  • Two arms
    • Merkins x20
    • Burpees x10
    • Downward Dog to Plank x20
    • Donkey Kicks x20
  • One arm
    • Merkins x20 (10 per arm)
    • Burpees x10 (5 per arm)
    • Downward Dog to Plank x20 (10 per arm)
    • Donkey Kicks x20 (10 per arm)
  • Two legs
    • Burpees x10
    • Bear Crawl 40 yards total
    • Bunny Hops 40 yards total
    • Squat Jumps x20
  • One leg
    • Burpees x10 (5 per leg)
    • Bear Crawl, aka Boo Boo Bears 40 yards total (20 yards per leg)
    • Bunny Hops 40 yards total (20 yards per leg)
    • Squat Jumps x20 (10 per leg)

PAX started fast and furious, as no exercise had tons of reps. But moving quickly leads to more work, and it didn’t take long before requests for 10 counts began. Lost track of the number of times down and up the hill, and there may or may not have been human intervention in the stopping of the spinner (three spins in a row landing on Squat Jumps got vetoed) at various times. Never did it land on one-arm Burpees, Donkey Kicks, or Merkins, yet we did Squat Jumps at least 3 times. Statistically this is unlikely, but obviously not unheard of. There’s always next time.

Ended with a long, 2-minute mosey back to COT to meet up with runners.

Announcements:

  • CAH on Saturday. Should be a good group, with a special guest appearance mentioned.
  • 2.0-friendly Halloween workout at The Deep on Saturday, 28.October. Starts at 0800. Lots of candy. See Pre-blast.
  • Fast 5 coming up November 4. Lots of fun. Lots of bacon.
  • Royale waxed eloquent about the (every-inch-of-) twenty mile ruck on Saturday as part of the Capital Ruck Tour (see http://capitaltour2017.com/, or follow @capitaltour2017 on the twitter). Amazing experience, with awesome and inspiring stories of those involved.

Praises and Prayers:

  • FNG Head Case, who EH’ed himself after “years” of thinking about it.
  • Prayers for marriages, and families in general. Many of us know someone going through divorce or other difficult family issues, so prayers for them.
  • Prayers for patience. We all need it.
  • Prayers for our country and its leaders. Tensions and divisions are high.
  • Praise for good report on Witch Hunt’s M’s pregnancy. Everything looks good, and less than a month left!

NMM

In prepping for this workout, I was consistently reminded of what we read in Proverbs 16:33:

“The lot is cast into the lap, but its every decision is from the Lord.”

It’s a small and seemingly random thing to flick the spinner on a Twister board and see where it lands, just like casting lots or throwing die or flipping a coin to make a decision seems to provide a random result. And even the result may be of little importance in the grand scheme of things (will it matter if we do 10 burpees or 20 squat jumps?). Yet God is sovereign, and nothing is spontaneous or random to Him, nor is anything of little importance. He was and is in control of the outcomes.

But that does not mean we have no role to play. The spinner didn’t spin itself. The emails don’t write themselves. The diapers don’t change themselves. God has chosen to accomplish His purposes through fallen, broken humans, and we get to be a part of that. It’s not always easy, and at times it may not look good to us. Yet the same God who created all things and keeps everything in order knows us each intimately and has a specific purpose for each one of us. We are not here in the Charlotte area in 2017 by random accident, but by specific and intentional design.  So I encourage you as you go about your days, acknowledge God’s hand in every moment, in every conversation, and rejoice in the opportunity to get to be a part of His plan.

Definitely didn’t think a Twister board would make me think so hard.

Until next time.

Jedi out.

TClap |
8