Tag: Long Duck

Primetime at Block Party

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14 PAX gathered in the warm early February gloom. Unbeknownst to them, Cheddah had laid a hurting on YHC a few Saturdays ago…. once YHC has found a weakness, he addresses it. Meaning we were in for the Deion “Primetime” Sanders inspired circuit.

Quite a few PAX I didn’t know, so after some introductions we started a little mosey:

Warmup:
SSH circa 55 (went till PAX started to stop. Still haven’t made it to 100 as Chicken Hawk did at #TheHive in the rain around January 2019….maybe one day…)
IW x10
HW x10
Peter Parker x10
Parker Peter x10
Updog –> Honeymooner
–Mosey–
Bulgarian Split Squats x6ish
–Mosey–
Dirty Hookups x11
–Mosey–
Monkey Humpers x15
–Mosey to FBC parking lot–

Thang

Primetime

Leg Sequence:
100yrd sprint w/ Neon-Deion worthy high step at the end
Reps
2 – Deck Squat
21 – Gorilla Squat
24 – Monkey Humper
37 – Bear Squat

Repeat

Cardio Sequence:
100yrd sprint w/ Neon-Deion worthy high step at the end
Reps
2 – Burpee
21 – SSH
24 – Mountain Climbers
37 – High Knees

Repeat

Upper Body Sequence:
100yrd sprint w/ Neon-Deion worthy high step at the end
Reps
2 – Hand Clap Merkin
21 – Merkin
24 – Ankle Touch Merkin
37 – Carolina Dry Dock

No time to repeat –> Mosey back to COT

Some stops along the way to catch the 6
Dips, Erkins, Box Jump
WWII Situps, Flutters

NMM
Thinking a lot about about my “Input” (word of the year). Can’t expect different results without putting something different into the system.

Grateful to lead, and grateful for another day. Big thanks to Geronimo for pushing the tempo of the Mosey (seriously, I love the push).

Lots of prayers for those suffering illness and loss.

–Band Camp dismissed

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Long Duck at The Coop

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It was a brisk morning at The Coop. As Site Q I feel led to write a quick Backblast for LD.

COP
30 SSH
20 Wind Mills
20 Tappy Taps
Mosey to Pull Up Bars

Partner up. Partner 1 runs down and up hill once while other partner chips away at the board of pain.

100 Pull Ups
100 toes/knees to bar
200 Merkins
200 Big Boy Sit Ups

Mosey to parking lot – 2×50 yard sprints

Back for COT.

Great lead by Long Duck!

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Wegmans and Repeat at the Coop

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Since this was Repeat’s 2nd VQ, YHC led the warmup. Nothing fancy. Nothing special.

Partnered up near JROTC building. P1 runs to the top of the loop, 25 Merkins whiles P2 is doing LBCs. Switch once P1 returns. Next is 25 bomb jacks and flutters. Last is 25 monkey humpers and Rosalitas. Hand off to Repeat.

Repeat ran us up near the band field. There is a covered walkway with lights. At the first light we did 5 Merkins and 5 LBCs. At the next light we added 5 to each exercise so 10 and so on and so forth. Repeat estimates we did roughly 280 reps of each exercise.
Thanks for the opportunity to lead Punchlist.

Wegmans

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RPG-Broga-Varsity Combo

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Last Friday of every month will have a travelling Broga-RPG.  Varsity (at Nation Ford HS) was the location for November.  Nine pax came out for the 0500 start time to burn off after-Thanksgiving calories.

Broga
YHC was the lead-off man started the group with a some simple yoga positions, then Sasquatch brought us home with warrior poses.

The group split off: three went running; six stayed for boot camp.

Boot camp details:
Warm up
Mosey Run
Toy soldiers, high knees
Circle up and do:
SSH (In Cadence 16x)
Windmill (IC 16x)
Imperial Walker (IC 12x)
Plank Jacks (IC 16x)

Thang 1: Elevens
Mosey to JrROTC building
Run to bottom of hill, do 1 burpee
Run up to pull up bars, do 10 pullups
Incremental changes for the 11’s routine.

Thang 2: Wall Sits

Thang 3: Global Warming
Circle up, low stance position, all pax side shuffle about the circle, stop and do exercise called out (each pax had opportunity to call out an exercise):
Smurf Jacks
Imperial Walkers
Big Boy sit ups
Merkins
Squats
Etc.

The runners returned after traversing around 4ish miles.

Fini, COT
Prayers for pax traveling this holiday weekend, and for those that have lost a loved one recently.

Look for the traveling RPG-Broga coming to an AO by you; take advantage of the opportunity to get better!

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Veterans Day beat down at the Badger

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Started with a light run and warm up routine.

Partner pull ups X 40

Discussed the importance of thanking a Veteran today for their service to our country.

Facts about Veteran’s Day
– Veteran’s Day originated as “Armistice Day” signaling the end of World War I on Nov 11, 1919 paying tribute to all soldiers fallen or living.
– There are 18.2 million living veterans that have served in at least 1 war as of 2018
– 9% of veterans are women
– of the 16 million Americans who served during World War II, about 496,000 are still alive as of 2018
– Random fact, the top 3 states with the highest percentage of Veterans were Alaska, Maine, and Montana.

The Thang

Rd 1 = 30 merkins, 30 squats, 20 BB situps, 1 lap
Rd 2 = 15 burpees, 20 lunges, 30 LBCs, 1 lap
Rd 3 = 25 Mac-tar-jies, 25 monkey humpers, 20 bomb jacks, 1 backwards lap

Rinse and Repeat

Finished with Mary

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2019 Q4 PFT at The Coop

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Here are the results of the 2019 Q4 PFT

1 Minute of pull ups, sit ups, push ups and a 1 mile run

Results from Today.  No order.  Bold are the top numbers for a sections.

 

Results from this year.  Order is how many PFT’s posted.  Bold are leaders.

 

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Taint Kicks and Vulnerability

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‘Twas a beautiful morn to get our sweat on in the gloom. A crisp 42 degrees with no moisture in site, and the clearest sky I’ve seen for a few weeks now. I pulled up to see that Smokey and Sugar Bug were keeping Pennywise alive and kicking for a long ruck. Makes me proud.

As we all arrived and settled in, I was looking forward to leading the PAX in a text book Exicon taint kick. The clock struck 5:15, the disclaimer was disclaimed, and we moseyed.

Mosey .10 miles

COP
Lil’ Baby Arm Circles x 10 each direction
SSH x 20
Tappy Tap x 10
Imperial Squat Walker x 10
Merkins x 10
Yoga Flow to warm up and stretch the back: Child’s Pose, Cat/Cow, etc.

Mosey To Middle School Benches – Round 1

Aiken Legs x 2
20 Squats
20 Box Jumps
20 Lunges (10 each leg)
20 Split Jacks
First round OYO, Second Round as a group.

Between rounds 1 and 2 I spoke to the PAX about F3 Mental Battle and our inability to share our vulnerabilities with other men. We fear we will look weak, when really it involves great strength and self awareness to open up and share where we are struggling. Plus, once we open up to each other it typically is received with open arms and responses that the other guy is struggling with the same thing.

To be honest, I feel like a failure of a husband and father almost daily. I don’t feel like I am able to give everything to them that they deserve, and I feel I spend too much time focused on things other than my family.

Mosey to Rear of Middle School – Round 2

Inch Worms from first door to second door
Bear Crawl to next door

I spoke again about vulnerability here, how I am coming out on the other side of something with my M right now. How her sharing of her struggle caused another PAX to open up to me about his struggle. This is important – because it shows there’s a chain reaction of people opening up. We are in this together.

Back to work.

Inch Worm to next door
Bear Crawl back two doors to round it out

Mosey Around Corner to Brick Wall – Round 3

People’s Chair Hold – 75 seconds

Raise each leg and pulse 10 times while holding one legged people’s chair – rinse and repeat for a total of 3 times each leg.

BTTW Hold – 60 seconds

Repeat People’s Chair with 3×10 leg pulses each side after 75 second hold

Bataan Death March Back to COT – Round 4

Indian Run with 5xSquats/Merkins in a CMIYC style, Tap Rear Pax as you pass and they stop to do their 5 exercises.

We arrived back to COT with a few seconds to spare so we held 6 inches and transitioned to boat to keep the abs warm. The ruckers arrived just after we finished to join COT.

NMM

Life is full of ups and downs, with highs and lows. Why do we stress to look like we have everything under control? I know I don’t have control, and if I fake it, I’ll suffocate. We all face that fate if we hide our struggles. Open up. To a friend, a family member, your M, to yourself, in a journal, or to God. James 4:6.

#NoOYO.

Announcements

Nessie this weekend. Sign up!

QvQ Championship next week.

Prayers/Praises

Shield’s wife is having shoulder surgery tomorrow. Pray that the surgery goes well and her recovery is quick.

Jiffy is going to see some multigenerational football in Nebraska with both his father and his son this weekend! What a great memory. Pray they enjoy their time together.

Pray for my M and I. By the grace of God we have our 2.3 on the way and we want the baby and my M to be healthy through the delivery and beyond.

Thanks for the tap, Jiffy.

Punch List out.

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15 Runners at Honey Badger

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Warmup: 28 SSH – I usually begin every workout this way; looking at each pax as we count off a couple rounds.
The Thang: A mosey to the track for some hard work.

800m Indian Run
100yd Indian Bear Crawl
600m Indian Run
100yd Domino Broad Jumps
600m Indian Run
100 Partner Plank Claps
Rinse & Repeat

We got through 1 full round and the 2nd round of Broad Jumps. Before leaving the track we stretched a bit and the mosey’d to C.O.T. 10 LBC’s and 10 Flutters got us to 6am.

We totaled 3.3 miles and we all got better. Except for DH, he may have injured his back trying to jump further than Punch List. I hope it’s not serious.

Prayers for pax on IR and Offspring’s health, praise for Straight Up’s family having a great weekend.

READ YOUR NEWSLETTER – changes to Saturday’s AO’s and be watching for a convergence preblast.

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Can I borrow a KB?

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YHC was pleased to be asked by J-Wow (there’s a guy who is accelerating) to come back to the Armory and Q. While not a true Redwood, I was there when the idea of a KB workout was launched at the Baxter pool with Package and Orange Crush (never posted). I immediately went out an purchased a 25lb’er via the internet (shipping costs!) and away we went.

Since that start, I have gravitated to running partly due to CSAUPs and given my bell to Anchorman. But there’s no question that YHC needed a beatdown after a long golf weekend. I started the Hype Train on Sunday with a request to borrow a bell and was met with some witty replies. The Fort represents!

Weather: Its F3 time! 63 with a light breeze

The Thang

Partner KB Workout

Round 1

Partner 1 – KB Swings x 12

Partner 2 – Rests until Partner 1 is finished

Partner 2 – 1 arm military press x 12

Partner 1 – rests until Partner 2 is finished – you get the idea

Partner 1 – Goblet Squats x 10

Partner 2 – Bob and Weave x 10

Partner 1 – Merkins x 12

Partner 2 – Bench Press x 12

Partner 1 – SSH x 20

Partner 2 – SSH x 20

Rinse and Repeat for 7 minutes

Take a lap around the parking lot

Round 2 – Flip the exercises for 7 minutes then take a lap

Round 3

Partner 1 – Curls x12

Partner 2 – Triceps x 12

Partner 1 – Bent Over Rows x 10

Partner 2 – CDD x 12

Partner 1 – Reverse Lunge w/ Hammer x 8

Partner 2 – Jump Squats x 10

Partner 1 – Bombjacks x 12

Partner 2 – Man Climbers x 16

Rinse and repeat for 7 minutes then a lap

Round 4 – Flip the exercises and head home

Mosey to COT

 

Moleskin:

  • 10/19 – Opportunity to serve at Childrens Attention Home – See Culture Club
  • October – opportunity to impact Young Lives – See newsletter
  • Prayers for marriages and kids

Pusher out!

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QvQ 19.1 – Jiffy vs. Sasquatch

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21 PAX showed up to the first round of QvQ 2019. This first round is the classic match up from last year, which was decided by ONE point! That’s right, the reigning champ versus his challenger.

Jiffy versus Sasquatch

Brief history: Sasquatch lost to Jiffy last year by one point. ONE point! It was necessary for the match up to be repeated given the level of intensity at which both of these #HIM operate.

The clock struck 0515 and I directed everyone’s attention to the championship prize. A custom F3 shovel flag curated by YHC.

The intent of this shovel flag is to be much like a championship belt. I hope that it passes hands over the years, and we write the name of each years’ reigning champ on the back of the handle. It shall be brought to CSAUPs as well at any time the champion posts and desires to gloat. See below for a glimpse of the trophy.

0515.

I had five minutes to lead a quick warm up to get the PAX ready for what was to come.
Once we got our Tappy Taps out of the way, it was time to get down to business.

The rule of order is the competitor who is earliest to arrive will get to decide who goes first. Jiffy arrived at about 0435, so he was the clear winner. He chose to receive and go on the offense first.

0520.

Coupon Roulette

We came upon a sinister circle with 20+ cinder blocks, 50/60lb dumbbells, and retaining wall blocks! He had us circle around the coupons and choose one.

With your selected coupon you will complete in cadence called by Jiffy:

Shoulder press x 10
Curls x 10
Squats x 10
4 Count Flutters x 10

Jiffy then rolls three dice. One determines the direction we rotate. Two determine how many coupons in that direction we shift.

Get to your next coupon, repeat. Roll again.

Next coupon, do equal amount of burpees to number of coupons we rotated. Repeat four movements.

Roll again. Next coupon, do equal amount of partner clap push ups to number of coupons rotated. Repeat movements.

We hit round four and I was praying for a miracle, because my arms were already smoked.

0530.

Sasquatch takes the reigns and moves us to the pull up bars for a very creative assembly line of face kicks.

Nine PAX line up at pull up bars. The rest at various nearby stations. Do one pull up, shift one bar to the left. Once you reach the end you then BTTW crawl back to the other side of the pull up bars. Then head out to the street.

The remaining PAX are either doing burpees at either curb on the street nearby or run/nur down and up the hill (AKA Quadzilla!). Once you finish your respective station, move to the next and tap somebody at that station to proceed.

That was super original, and also tclaps to Jedi for doing a full handstand walk with no wall support both times through.

0540.

Jiffy gets his second opportunity to remind us why he is the champ.

We remain at the pull up bars and count off by threes.

Group 1: four rounds of 5 burpees/10 squats and then end with 10 partner clap push ups.

Group 2: four rounds of 5 pull ups/10 Merkins and end with 10 partner clap push ups.

Group 3: run to bottom of hill a dm bearcrawl up. At each cone do 10 Carolina Dry Docks.

We made it through 2.5 stations before running out of time. A great use of the AO. I wondered how Sasquatch was going to answer this painful segment.

0550.

Sasquatch has us count off by fours. He then leads us on a brisk mosey to the turf field. As we approach, we see two sleds at the closest end zone, and two at the far end zone. He sets one group up at each sled and has us complete the following exercises as a group on repeat:

Seal Sit-Ups x 10
Jump Squats x 10

Meanwhile, one PAX from each group pushes the sled 100 yards across the field to the opposite end zone. Once they reach the end, swap with someone in that group and they then push the sled back to your original group. Continue that snake like move until time is called. Woof.

0600 couldn’t come soon enough. Those sled pushes were terrible.

We hit 0600 and head back to COT to vote. The votes were cast, the points were tallied, and a winner was decided upon.

The winner of week one of QvQ is:

Sasquatch

It was close, but this time it was decided by 7 points. Sasquatch was awarded a patch since he will be advancing to the championship on 10/30.

A great showing by both of our competing Q’s. I think I speak for everyone when I say that was one of the more difficult workouts as of late at The Coop. And we’ve had some tough ones!

I’m looking forward to week two. We’ve got the Airborne Bad Assery of Geronimo lined up to take on our very own 1st F Q – Shady!

Announcements

Broga at The Ranch tomorrow! A special recovery focused workout for those running Ragnar this weekend.
QvQ next week: Geronimo vs Shady!

Prayers/Praises

Wegmans’ father in law has prostate cancer. It’s slow moving, but it’s cancer. Pray that it can be eradicated without much detriment to his M’s father.
Pray for the multiple PAX with pregnant M’s. It’s a transitional time but it’s well worth it. Pray we can as husbands love our wives like Christ loves the church while they are going through so many changes.

Thanks for the great beatdown, men.

Punch List out.

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