Run with Faster Men…

A Running BB?  6 was the count at Sea Legs Tuesday. I couldn’t believe Bones was out here only 1 week after twisting his ankle pretty badly at the previous Sea Legs session.  You would think that would have slowed him down!

Gave disclaimer and course direction.  My goal was to run the Oleander Hill a couple times, I have set up a Strava segment for it to help us get better.  We would do that loop twice then head up to the Soccer fields on Palisades and head back to our start.

When we finished all PAX were accounted for, with Bones and Hauschka leading the way.  On our usual run for Sea Legs my goals is 5 miles.  Today I was pushed to 5.5 miles. How?  Bones slowed down long enough for me to pace with him for the first 4.5 miles.

So how do you run faster?  RUN WITH FASTER MEN.

Thanks for the push!

~Royale

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Go quickly, go alone. Go far, go together.

YHC was called out of the bullpen this weekend and had to bring a W/O that would make all PAX better.  A little thinking from prior beat down kettle bell sessions triggered moments of past pain that merited being brought out from the archives, so our week started off on the right (or wrong) foot.

11 #HIMs came out on a much warmer morning than prior days brought.  Could it be spring?  An opportunity for perspiration surfaced in YHC’s mind so after all disclaimers were put out, an acknowledgement of the FNG was given and off we moseyed to put the bells in the middle parking lot and circle up nearby for COP:

COP (all in cadence)

Morrocan Night clubs X 15, forward little arm circles X 15 and backward little arm circles X 15

SSH X 30 – varying speeds

Imperial Walkers X 15

Low slow squats X 15

Merkins X 12

Honeymooner, Salutations right and left, 6 inch hold (a curiously slow 10 count was delivered by one of the PAX – crowd pleaser)

Mosey around the A/O and back to the bells for the next round:

Main Event

Part of getting better and sharpening involves pushing limits and stretching comfort zones.  Prior to the W/O, YHC sketched out 3 exercises that the PAX were to repeat, as many rounds as they could, for 10 minutes.   They were:

15 Swings, 10 Goblet squats, 5 shoulder presses per arm – chalk was generously provided (by YHC’s 2.0) for PAX to keep their score and track progress (more to come on that).  After 10 minutes of hard work, decreasing mumble chatter as time elapsed and more sweat than anticipated, PAX finished, YHC called for a few 10 counts and, together, we took a “recovery mosey (couldn’t let the heart rate drop too much)” around the A/O coming back to where we started for……..yes……round 2: U versus U.

Rinse and repeat for 10 more minutes, PAX were challenged to do better and all responded.  Sweating ensued and work was done – all in the name of getting just a little better than before.

When time was called, YHC called for a “recovery” bear crawl to the inner curb and a “recovery” crawl bear back to the kettle bells where PAX gathered their belongings and wobble moseyed to COT for a little ab work…………but just a little.

All I/C and with bells (except the protractor)

American hammers (D/C) x 12

Flutters (D/C) X 12

Protractor at varying angles (10 degrees was the crowd favorite) with a few 10 counts at different points…….but just a few.

30 second body destroyer to finish……just because.

Transition to name-o-rama and COT:

Announcements – Paradise reading center Monday & Wednesday of this week – 4:00 Bethlehem Baptist Church.  G-Fit this Saturday at 3:00 – Steele St. park.  If you feel called to serve – do it.  Read your newsletter.

Welcome FNG – Bo Knows

Prayers – For those traveling on spring break.  Slow down and let those in a hurry pass.  Stay present and safe in life’s harried moments.  It can wait.  For injured PAX and those on the road to recovery. For all unspoken needs known to the silence of our hearts and Sky-Q alone.

It is always an honor and privilege to lead a group of #HIMs in any workout.  YHC hopes the invitation comes around again as today’s 45 minutes were inspired by different #HIMs in YHC’s life who have made me better than I could ever be on my own.  Leading today reinforced, once again, that we all sharpen one another by pushing past our perceived limits and stretching our threshold for discomfort and pain and that the reward of improvement is well worth the work put in.  So…….DO THE WORK!

My thanks to JWOW for the opportunity.  Looking forward to getting better with all of you……one day at time.

Cyclops

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Old School Slug Fest at the Corral

Man, I have to give props to our boy Lutefisk for taking over this AO as Site Q and really elevating the attendance and holy cow the consistent FNG’s rolling up here.  It’s so great to see, and likely the only reason I got 14 to come out to my Slug Fest of a Q.

After taking it easy for a week post P200, I decided to turn it on and give the pax a reason for getting up so early.

Warm up was quick – side straddle hops x20, windmlls x 10 and we were off for the real warm-up:

  • Burpee Mile – from COT, I led the pax on a very brisk mosey behind the Teeter, through the apartment complex, up the steep hill, out to 160, down to the gas station and back through the Teeter parking lot and ended back at the steep hill out back.
      • The kicker was that we stopped every 0.2 of a mile and knocked out 5 burpees along the way.  Finished w/ 25 burpees, and then tacked on 5 more just for good measure and a round 30 count.

Next up, a simple Dora…on the hill…with burpees.  We partnered up on the level ground about 3/4 up the hill near the fire station and I informed the pax:

  • Partner 1 runs down the hill, knocks out 5 burpees, and back pedals up the hill.  Meanwhile, the partner not running works on the rep count of the following exercises (partners switch on and off as they complete the hill) –
      • Merkins x100
      • Jump Squats x200
      • Crunchy Frog (Witchhunt special) x300 (we may have cut this off at 200 count)

This stunk.  Back pedaling hills is evil.  Once we finished there, the wounded pax were led back over to the Teeter parking lot via another mosey.  Next up, the Jedi version of Jack Webbs – holy smoke show:

  • On the curb – 1 dip per 4 crab cakes…up to 10 dips / 40 crab cakes.  I  never want to do another crab cake again.  So many crab cakes – appropriate given it’s Golden Corral.  Arms were toast.

From there, we did side shuffle suicides on the full length parking lot which brought my heart rate to 110% of what it’s supposed to do and finished w/ 1 min to spare at COT where we knocked out 11 merkins, 10 diamonds, 9 merkins and 8 diamonds.

Encouraged the pax to read up on Jedi’s Muggo posting about his Greatest Fear and then spoke briefly on something that’s been on my heart .

What would you do differently throughout your day / week / life if you lived eternally focused and NOT from a temporal perspective?  How might you interact w/ your kids or wife or those around you differently?  How might you come to practice more patience / endurance?  Would your timing expectations change?  How might your desires / things you’re asking God for change?

Appreciate all the pax that shared prayer requests and came out to play this fine Tuesday morning.  I was definitely sore so hope each and every one of them walked away in better spirits and a little vomity.

Cha Ching

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Fooled!

The Thang

12 days into spring, in SC, you’d think the gloom would be a perfect time for a run. Not that it wasn’t anything we couldn’t handle, but the 11 PAX that made it to Flight Plan were shocked, shocked I tell you, at the low 30’s temperature accompanied by a constant wind that seemed to come from every direction.

But we carried on with a newly modified River District route that avoids New Gray Rock since traffic has become too heavy. Down Sutton, right on Founders and over to Sterling Heights (which seems to be uphill in both directions), cross over to Harvest Pointe and loop it back the same way.

Announcements:

Canoli Run May 18th at St. Philip Neri – Proceeds sponsoring the Children’s Attention Home.

Praise:

Rebel’s Daughter starting a new job in San Antonio

Strong F3 representation at Christina Memorial 8K and Virtual Run at Alcatraz

Hootie – Running bridge run Saturday; Dungaree Bridge Run AND A Spartan Race!

NMM

I know it was a coincidence, but the slight change in the route, brought about big challenges today. Heading back up Harvest Pointe, the wind hit us dead on. Heading out Sterling Heights was hillier than any of us remembered. But we all made it back. We all agreed we were better for the extra effort the run required of us. So when you have those challenges in your routines, with your family or with your job, are they really worth getting upset about? Maybe just think of them as a windy/rainy day at your AO. Yeah there’s a little more effort, but those are the ones we always remember. Make sure you’re not looking back shaking your head because all you could do was mumble chatter, but you’re looking back smiling because you knew all along you could get through it.

 

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Bracket buster round 2

After a crazy weekend of March Madness – and Duke should have lost…13 PAX decided to post

mossy to concrete pad for bracket buster round 2.

In between each round, run a lap. Rounds go 2, 4, 8, 16, 32, 64.

So 2 burpees, run; 2 burpees and 4 shoulder presses, run; 2 burpees, 4 shoulder presses, 8 chest presses, run; 2 burpees, 4 shoulder presses, 8 chest presses, 16 curls, run; 2 burpees, 4 shoulder presses, 8 chest presses, 16 curls,  32 skull crushers, run; 2 burpees, 4 shoulder presses, 8 chest presses, 16 curls,  32 skull crushers, 64 LBCs run. 10 count

So 2 burpees, run; 2 burpees and 4 squats, run; 2 burpees, 4 squats, 8 chest presses, run; 2 burpees, 4 squats, 8 chest presses, 16 skull crushers, run; 2 burpees, 4 squats, 8 chest presses, 16 skull crushers,  32 hello dollies, run; 2 burpees, 4 squats, 8 chest presses, 16 skull crushers,  32 hello dollies, 64 flutters run. 10 count

So 2 burpees, run; 2 burpees and 4 step ups, run; 2 burpees, 4 step ups, 8 overhead swings, run; 2 burpees, 4 step ups, 8 overhead swings, 16 LBCs, run;

COT

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Survive and Advance

Lutefisk was put on the IR this week and YHC felt called to respond to his call for a substitute Q at Golden Corral. Disclaimers were delivered to a crowd of 14 HIMs – Gekko took a 5-mile ish mosey in preparation for this weekend’s long training run (aka P200). The remaining PAX moseyed off for a March Madness themed workout with many reps.

COT – all I/C (note the counts and their march madness like numbers)
Moroccan Night clubs x Sweet 16
Arm circles forward and backward x Sweet 16
SSH x 32 (just because…..)
Windmills x Sweet 16
Mountain Climbers X Sweet 16
Merkins D/C X Elite 8
Honeymooners, planks, salutations to the right and left with a few 6-inch holds dome for 10 counts of varying length

Mosey to the Brackets. Disclaimer – Like the NCAA’s – some brackets are more difficult than others. Regardless of the challenge, the mission is the same – survive and advance. All exercises were completed twice (or until YHC called time)- the first round was descending down the list and the second was ascending up the list – 64-32-16-8-4-2-2-4-8-16-32-64.

Bracket #1 – East region
64- Squats
32 – Shoulder taps
16- Dips
8- Burpees
4 – Hello Dollys
2 – Dying Cockroach

Bracket #2 – West region
64- Squats
32 – Clave raises – 32 inner, 32 outer and 32 middle: 96 total – just because………
16- Burpees
8- Lunge walks (per leg)
4 – Dying Cockraoch
2 – LBC’s

Bracket #3 – Midwest region
64- Flutters (single count)
32 – Merkins (single count)
16- Burpees
8- Boxcutters
4 – Flying squirrels (just for C-SPAN)
2 – Burpees

Bracket #4 – South region
64 – LBC’s
32 – Dying Cockroaches (Single count)
16- Walking Lunges (per leg)
8- Burpees
12 – Clave Raises – 4 inner, 4 outer and 4 middle
2 – LBC’s

The last round finished at 5:58 – just in time to hustle back to COT, but jailbreak did not need to be called.

Announcements:

Operation Sweettooth 8k in Huntersville 3-30-19.  Support Olive.  VIrtual run from Alcatraz at 6:30 AM the same day.   Questions – Change Order

Paradise Reading Center Monday & Wednesdays – Bethlehem Baptist Church 4:00 PM – great way to fill the 3rd F – Questions – Crabcakes and Copay

Read your newsletter

Prayers:   One year to the week of Badger’s diagnosis and 10 months this Thursday since he went to be with Sky Q.  Lift up his M and 2.0’s

It is an honor to be a part of such a terrific group of HIMs who are committed to accelerating.  I was glad to come out of the bullpen for this Q.  And to those considering stepping up to Q for the first time (or not), to steal a phrase from Nike – just do it.  In the COT, thanks was given for our group of F3.  Our ability to push one another past our comfort zones and get comfortable with discomfort is a privilege that should be treated as a blessing – let’s accept it as such and see it for the springboard of growth it is meant to serve.

SYITG

Cyclops

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Clear & Crisp P200 Tune Up

What a great morning to get out in The Fort for a little jog around Wally World. Attendance is strong lately with all of the P200 training and the handful of (almost) only running PAX. There’s a pace and a buddy for everyone when the crowd is this size for a running workout.

The Thang:

Wally World – A Flight Plan original wrapping around a shopping mecca and the back road for two of Fort Mills finest learning institutions. All kinds of opportunities to modify distance and incline. So if you were well rested, take that Dave Gibson Hill. If you had too much for St. Patty’s day, easy out and back to WW entrance. It was a glorious morning to be reminded how lucky we are to have our brotherhood and inhale that late winter frosty air.

COT/Announcements

Jekyll took the lead at COT. Reminding us to support our brother Olive and The Christina Latini Memorial 8K on March 30th. Sign ups right now are lower than last year. Let’s get the word out not just to the PAX but to everyone we know. Olive has taken the worst of situations and grown it into a lasting tribute. Something that he has made easy for us to be a part of. He’s done all the heavy lifting and we can claim a little bit of pride simply by doing something we already do, run a little bit. If you can’t make the actual run in Huntersville or the virtual one set up by Change Order at Alcatraz, then still donate. You will be smiling all day after you do (Christina Latini Memorial 8K) Thanks for the reminder Jekyll

Paryers:

Lift up Funhouse’s brother Scott . He’s going through major life changes today; new home for himself as he starts the painful process of a divorce. He will need the strength of Sky Q so be sure to add Scott to your prayers.

Help Hootie as he travels this week. He asks that we lift his M & kids in prayer as they work through the week while he’s gone. The life work balance is hard on everyone. Supporting each PAX with fellowship and prayer will get us through.

 

NMM:

A COT this large can be tough for me. I don’t hear well (Funhouse & Pusher excepted) and can’t wear my hearing aids while running. The sweat makes them shut down. I miss a lot of the jokes and camaraderie that goes on. But the energy that comes from the circle is real. Just like the workout, it doesn’t matter if you’re wide awake or struggled just to make it back, there’s something in there for everyone. Take these jokes, causes, praises and prayers to heart. Think about them as you go through your day. Give them the extra prayer they need or the smile/laugh to yourself they bring to your soul.  And know there’s more waiting for you tomorrow when you need it all over again.

Boeheim

Aye!

 

 

 

 

 

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Tinsel Utensils at Golden Corral

Perfect weather to bring out some toys to play, I did my regular 4 stations setup where each stations works a particular group of muscles. After the disclaimer we did a quick run and started our warm up:

Windmill

Moroccan night clubs

Low Slow Squats

Mountain Climbers

Low Slow Merkin

The plan was to finish a full 4 station circuit within 22 minutes and we did, after completion of a station you had to  bear crawl the next one. stations were setup as follow:

STATION 1

30 LBC’s

30 Rosalitas

30 Sledgehammer swings (15 each side)

40 Heel Touches SC

40 Dying Roach SC

20 slam ball to ground with 20# ball

STATION 2

10 burpees

10  Tire flips

20  Monkey Humpers

20 lunges SC

30 low squat (touch the ground with hand)

50 calf raises

STATION 3

10 diamond merkins

15 wide arm merkins

20 regular merkins

30 battle rope wave SC

40 Shoulder taps

40 plank jack

STATION 4

USE WEIGHTS OR CINDY FOR ALL EXERCISES

10 man makers

15 biceps curls

20 bent over row

25 overhead press

30 triceps extension

40 shoulder shrug

After about 32 minutes we were done with a full circuit and had the visit of the legendary captain Thor, 1 Big Boy Sit Up and 4 American Hammers, progressive to 10 BBSU and 40 AH, lots of whining during this exercise, one PAX was even offered some cheese to go along with that whine!! After we finished captain Thor it was time to stretch out our backs with superman, we did 2×25 count. With about 5 minutes to spare we lined up next to what used to be Fort Mill BBQ and did some sprints all the way across to the end of the parking lot, after 5 sprints PAX where smoked but we had one minute left so we went for a 6th sprint, not sure if PAX liked it since there was lots of mumble chatter.

We moseyed back to COT for announcements, prayers and praises.

Great push by everyone, good mix of legs, core and upper body work.

Tinsel out…

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Laces In 11:2019

14 PAX gathered in the Lenten gloom. 10 Laced up bootcampers stayed IN and 4 runners went OUT. With a disclaimer and a reminder that YHC makes no claims as to the efficacy of the following workout, we were off:

Mosey to spot outside the cafeteria
SSH x50 (almost all cadence counts began slowly and got faster. See the NMM.)
Plank
Acceleration talk
Mtn Climbers x20
Windmill x10
Plank
HoneyMooner→DownDog
Moroccan Night Club x20
BTTW
BTTW w/ shoulder tap x10

Mosey to band practice lot
Set up on the line
Run 100+yards
25% 50% 75% 95%, Bear Crawl the entire length, 100% (accelerating)

Mosey to spot between the main building and the band/ceramics wing
Hold People’s Chair while each PAX completes 5 burpees
10 count
Hold People’s Chair while each PAX says their 2019 word of the year
PAX echo the word of the year in affirmation

Mosey to the front entrance
Dips x20
Derkins x10

Mosey back to COT running up and down the tennis bleachers and around the back (there’s two barely visible benches back there, be careful if you take that route).

Broga:
Down Dog to Piegon Lunges
Standing and Seated Forward Bend

Flutters x20 (variable tempo on the count)
Dying Cockroach x20 (variable tempo on the count)

COT

NMM

In this Lenten season, I find myself contemplating the Christian discipline of self denial and examination that relate to accelerating man and issues that hinder acceleration (The Jester).

When PAX commit to accelerating towards advantage, then deceleration may (must?) take place in areas of a man’s life that hinder acceleration. Like deciding to run a race with a weight attached, we can remove the handicap by our choices, systems, and structures (my word for 2019). An accelerating man is continually refocusing on what is important and what is essential for each of the three Fs. Where in our life to we need to decelerate to maximize acceleration?

My challenge as a Q is to build 2nd and 3rd F elements into the 1st F workout. For this one, I  accelerated most cadence counts and occasionally decelerating the count (especially in Flutters) to help emphasize the additional physical gain from moving faster or slower.

Great to post with such a illustrious group of HIMs; an honor and a privilege to lead them.

-Band Camp dismissed

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The Cones Return at Laces In

15 Pax fought off the fartsack and posted to Laces In on this chilly morning.  Seeing 28 degrees is just under my over 30 degrees no tights rule, Tclaps to Stang and Senator Tressel rolling with shorts.  #RealMen   I wanted to keep moving this morning to keep everyone warm.  This is one of my favorite workouts and was excited to bring it back from the vault.  Here is what we did:

Warm Up: Run lap around student parking lot.  COP coming back to stadium which included, SSH, Imperial walkers, Windmills, Peter Parkers, Merkins to Squats.

Main Course: Mosey to hill leaving school.  10 cones.  Perform exercise at first cone then run hill.  Perform exercise at first cone then second cone, run hill.  Perform exercise at first cone then second then third, run hill.  So forth and so on.

  1.  10 Burpees
  2.  20 Merkins
  3.  20 Mtn Climbers (Double count, like you have to ask)
  4.  20 Carolina Dry Docks
  5.  20 Flutter kicks
  6.  10 Lunges (each leg)
  7.  15 Jump Squats
  8.  20 Freddie Mercuries
  9.  20 Dips
  10.  20 Monkey Humpers

Appreciate all the pax telling me how much they were enjoying the workout everytime we started a new lap.  We made it to around Dips.  Bandcamp was king for the morning and made it to the last round.  We had a great group today and appreciate the support.  Without these guys pushing me, I would have been in my comfy, warm bed this morning.  Thanks for the push and accountability.  Aye

Prayers for Rock Thrill’s Mother, Stang’s house, Bonsai’s child care, Bandcamps co worker with cancer.

Until next time, (Which might be a while considering how bad I am at writing these things!)

STH

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