Tag: Kermit

Accountability with Light Poles

Leave a comment

WARMUP: SSH, Windmills, Morrocon NC, Merkin, Hillbilly Walkers, Big Arm Circles, Calf Raises, and Cherry Pickers
THE THANG: Started in front of Hobos and then at every light pole along Main Street, Round 1 consisted of (5) Burpees and (10) Big Boy Sit Ups and ran back to Hobos, then Round 2 consisted of (20) Shoulder Taps and (20). In between the Rounds we talked about Q2.5 Accountability.
MARY: Flutters until it was 6 AM
ANNOUNCEMENTS: Scheduled Trash up and Bourbon Tasting on 5/21
COT: Praise for Cohiba’s acceleration. Prayers for teachers ending the school year and Repeat’s friend recovering from an accident.

TClap |
2

you must Get right b4 you can Live right

Leave a comment

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.

TClap |
1

Old school beat down

Leave a comment

WARMUP:
SSH
1 Burpee
Windmill
2 Burpees
Arm circles
3 Burpees
Hill Billy Walkers
4 Burpees
Low slow squat
5 Burpees
Calf raises
10 Burpees

THE THANG:
Set up 6 cones across about 40 yds
Each cone you do an exercise and move to the next. After completing cone 6 you run a lap.
Rd 1 – odd cones 10 merkins
           even cones 10 dips
Bear crawl between cones
Rd 2 – odd cones 20 squats
          even cones 20 Apolo Ohnos
Lung walk between cones

Next we made our way to the lower lot with the wall near the Springs building.

7s reduced to 5s were called with jumping up on the wall.
Flying squirrels at the bottom and squats on top of the wall

To kill a few minutes we lined up for wall squats while each Pax took turns doing 2 burpees down the line

Next was the Motivator. If you are unfamiliar with this exercise it consist of a reconstructive SSH. Full SSH, arms up to your shoulders, no arms, just the jump. Start at 10 for each and work your way down to 1.

Last we had a jail break for COT

ANNOUNCEMENTS:
Lots of stuff happening in the coming weeks. Read your news letter

COT:
Change Order and Repeat
Safe travels for Pusher and YHC
Tootsie and Park
Funhouse’s boys

TClap |
1

What idiot called this?

Leave a comment

PAX showed up expecting for Shady to be on Q (which explains the large numbers). They had to settle for me, but I’m just happy to be Shady’s understudy. Hope he gets back to 100% soon

WARMUP:
SSH, IW, HW, Shoulder Taps, Peter Parker, Parker Peter, Merkin

THE THANG:
Extra weight. PAX had rucks, sandbags, and bells galore in honor of Gear MAYhem

3 groups
1 took a lap and did swings for the 6
2 groups carried weight the length of the parking lot, did 10 merkins, 15 squats, and came back.

Then we rotated. After everyone got to run we add weight

Between each set of 3 rounds:
(With no extra weight on)
5 manmakers
5 cleans (each side)
5 overhead presses (each side)

We got through 3 sets of 3 rounds

At one point during set 3, I causally and in a very neutral tone mentioned that my grip was shot. Vuvuzela pointed out that he’d never heard anybody gripe about their own Q so much. Maybe I mentioned something earlier too?

MARY: Uhaul Q-jacked for Mary a little early by my clock, but he doesn’t like manmakers.

ANNOUNCEMENTS: read the newsletter, lots of community impact going on!

COT: doing one thing really well is better than 5 things done halfway. Bear reminded us today that form matters. Do a good squat.

TClap |
0

Get the Plank outta here

Leave a comment

WARMUP:
Shoulder stretch each side
Knees to chest 30 yard stretch
Front lunge 30 yard stretch
Reverse lunge 30 yard stretch
Side lunge 30 yard stretch each side

THE THANG:
Mosey toward the pull up bars on the south side of campus. Pretty long run for a boot camp, so we stopped to do 20 merkins and 20 LBCs. Cont’d mosey to pull up bars.

At the asphalt roadway in front of the bars, we split group into two groups of 3. All PAX planked while one member of each group bear crawled to the pull up bars, did 5 pull ups, and ran back to the group and returned to plank. PAX held plank and rotated until all pull ups were completed.

The same format with same movement was repeated but the exercises changed to:
20 merkins
5 pull ups
20 LBCs
5 pull ups

Brief message on Concentrica and making the M feel like they are the most important relationship. Do something today to let her know, don’t wait for Mothers Day.

From there we moseyed to Band Lot.
Standing on the Goal Line (thanks for clarifying Yard Sale), sprint to other goal line and hold plank. Recover and sprint back. Recover.

Next, 50 yard sprint with 5 Imperial Squat Walkers, then sprint to opposite goal line and plank. Recover and repeat back to original goal.

Next, 25 yard sprint with 3 Imperial Squat Walkers (25, 50, 25) across the field to opposite goal line. Plank for the 6. Recover. Repeat back to original goal line. Recover.

Legs were heavy and not a lot of sprinting going on.

Yog back to CoT.

MARY:
LBCs IC
Flutters IC
0600

ANNOUNCEMENTS:
RSVP for Cyclops bourbon and BBQ fundraiser on 5/21. Blood drive is next week on 5/12. Trash pick up on 5/14. Read your newsletter, lots going on.

COT:
Follow up on message about Concentrica. Had a recent meeting with my supervisor/professional mentor and experienced an honest conversation of two men on opposite sides of the work/life balance. On one side, personal life going well, but work is tough. On the other side, “excelling” at work but have no time left for family. Through the course of the meeting, the mentor/mentee roles reversed. PAX, be intentional on making the main things the main things. Be present and take care of those closest to you – your Concentrica.

Prayers for those suffering through recent loss, prayers for those with illness, praise for birthdays and celebrating the joys of life.

TClap |
0

Block Party at Block Party with Blocks

Leave a comment

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.

TClap |
0

Simple – Gear, Burpees and Sprints at the Armory

Leave a comment

Typos quite possible…

Armory for the kickoff of the month of Gear/May:

PAX brought a few sand bags, a ruck, plate carrier and kettle bells ranging from 20lb-60lb. Tesh would’ve blushed.

Disclaimer but hey, push yourself.
Carry the coupons to the near end of the large parking lot.
Mosey lap around then circle up for some warm up things (garden variety).

10 Burpees and sprint to the other end of the lot
10 Burpees and sprint back, partnering up with a coupon of your choice (it pays to be fast)

25 Squat Thrusters
25 Curls
26 Merkins (1/2 & 1/2)

5 Burpees, run 1/2 way and run back (had to start watching the clock) to the coupon of your choosing…unless you had no other options.
25 Flutters
25 Freddy Mercury’s
25 X’s & O’s

5 Burpees, run 1/2 way and run back
25 LBC’s
25 American Hammers
26 Box Cutters

5 Burpees, run 1/2 way and run back
25 Bent Over Rows (slow cadence)
25 Overhead Press (slow cadence)
25 Chest Press (slow cadence)

10 Burpees, Run all the way down and run all the way back

Carry the coupons back for COT

Until next time.
Maximus

TClap |
2

Locking Shields, a how to…

Leave a comment

Great Invergence today at WEP to close out an entire month of acceleration.

Now that we have finished a month of accelerating HIMs all over the Fort, how do we maintain that acceleration?

Answer? ACCOUNTABILITY!

Best way to execute accountability? Locking shields with fellow PAX.

Best way to consistently lock shields? Join a Shield Lock.

Today we heard from some 🛡🔒 PAX sharing experiences, advice and offering up themselves to their fellow PAX to learn the power of 🛡🔒.

To know more, ask a PAX that was present.

Need guidance or advice moving forward?  Reach out to @Pusher and he will point you in the direction of success and accountability.

TClap |
1

Day 29. AKA3. DORA from Hell

Leave a comment

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.

TClap |
2

Chute the Ladder

Leave a comment

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.

TClap |
0