Shocker….We Ran

We ran to Downtown up banks street down Academy and back. Great morning to run.

Thanks for the opportunity to lead Anchorman.

ANNOUNCEMENTS:
COT:

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Tag me in coach and a bday boy bonus

WARMUP: As Pax gathered, the mumblechatter intensified. It was going to be one of those mornings which is always fun and encouraging. YHC rec’d the bat signal call from Esso to sub-Q due to prior commitments and who can say no to that guy. Plus the opportunity to Q these group of merry men, can’t turn that down!

Ran over to the church, avoided any cars, did some high stepping and butt kickers on the way, and circled up in the parking lot. Did some SSH, cherry pickers, squats, merkins, back stretches.
THE THANG: Ran over to the benches and did a rinse and repeat (just 2x) of: step ups (20), incline merkins (20), dips (20).

Ran around the turnabout at the church to kick off pearls on a string. Exercises consisted of: 10 bomb jacks, 20 diamond merkins, 30 hammers, 40 squats (note to self, this was a lot), 52 flutters (for Anchorman bday boy), 60 calf raises. So at each stop, we added on the exercises and then went down for a few after we got to 60. The stops included: church, entrance to grocery, water fountain at apartment complex, fake stop at neighborhood on the back left from fountain so ran back to fountain, fire station house, parking lot of daycare, road behind gas station, back to COT.
MARY: quick Mary led by Slow Jams
ANNOUNCEMENTS: Patience for parents, kids, teachers
COT: Yes, completed this and even got a quick show from Senator!

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Just a little chicken fried atThe Ranch

WARMUP:
mosey
SSH, Merkins, Hillbilly Walkers
Mosey
Lunge walk
Bear crawl
Mosey
Irkins, dips, step ups
Mosey
THE THANG:
5 light poles
Mosey to each pole
Perform
5burpees
10merkins
15squats

Playground partner
15 swing crunches/partner pull-ups
3 rounds

Mosey
Bear crawl

Partner1 Suicide/Partner2 LBCs

Mosey

4 light poles
Mosey to each pole
Perform
5burpees
10merkins
15squats

Bear crawl to 5th light pole

MARY:
Flutters
Boat/Canoe/ big boy
Hello dolly
ANNOUNCEMENTS:
Blood Drive
Read Newsletter

COT:

God opposes the proud, but gives grace to the humble
James 4:6

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Buckets… again.

Nice group this morn found three sets of buckets with painful suggestions inside and some nice running in between stations. The Shorty’s watch said 1.7 miles and I guess that includes the time I caught him (not mall) walking.

We can feel the cooler air coming and see the leaves staring to fall as we admire God’s creation. Prayers for my friend Amy, our kids and school folks, and thankful for those around us who are patient mentors.

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Cindys at the Kitchen Sink

1. Big loop: high knees while partner carries Cindy above head, switch off as needed
2. Small loop: bear crawl while partner carries Cindy in front of body, switch as needed
3. Straight away behind school: toy soldiers while partner does walking curls, switch as needed
4. DORA: partner runs straight away in from of school while other partner does…100 curls, 150 dead lifts, 200 swings
5. Big loop: partner runs lap while other partner lunge walks with Cindy above head

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Slapshot Vol.1

It’s been a long week for YHC. Multiple Q’s flag handoffs, memorial workouts, running literally around Charlotte, and last but not least a brutal Iron Pax workout.

As I contemplated what I could do for my scheduled Q at the Golden Corral I was inspired by the very name of the site Q. Yes, it was time I brought some of my own “Jams” to the gloom.

As the Pax slowly but surely assembled around the Flag they were greeted by a Punk cover of Blank Space and a rock cover of Take Me home Country Roads. These were just the B-Side Singles before the full album dropped moments later.

After my disclaimer we moseyed over towards the Walgreens parking lot were we did a brief warmup before the music started.

SSH 20 (IC)
5 Windmills (IC)

The Plan was simple I’m going to play 12 songs. Within Each song there’s one set movement/exercise you will do until you hear a key phrase or word. At that point you execute reps of another exercise.

A note about the music played….most were metal/rock covers of popular songs. A couple were WWE theme songs and one was from the Dark Knight Rises Soundtrack.

The Playlist was as follows :

Running up that Hill ( a deal with god) – Loveless

Mountain Climbers until you hear the word “Running” then you run up the hill behind the Gate and return.

Voodoo Child – Brick + Mortar

Calf Raises until you hear the word Mountain or when you hear Voodoo then it’s 3 Jump Squats

That Energy – Zayde Wolf –

Big Boy Situps until you hear “That Energy” then it’s 4 Flutter Kicks

Eye of the Tiger – MetalHawk (most embraced this song but I was horrified to learn that Change Order has never seen Rocky)

Squats with Punches until you hear where “Tiger” should be in the song. Then you do a lap around the parking lot.

Why do we Fall – Hanz Zimmer ( Dark Knight Rises Sountrack – this is the scene where he climbs out of the well)

Burpees….AMRAMP

Kingdom – Downstait

American Hammers until you hear “Kingdom” then it’s 10 Toe Touches

Phenomenal – AJ Styles WWE Theme

1st Verse – Hold Plank and do a HR Merkin when you hear the word None
2nd Verse – Wall Sit and do a Jump Squat when you hear the word None
3rd Verse Start in Superman or Banana and flip every time you hear the word None

Real American – It Lives It Breaths (Metal Cover of the Hulk Hogan Theme)

Hello Dolly’s until you hear “American” then it’s 5 Rosalita’s

God’s Country – State of Mind & Drew Jacobs ( Rock Cover)

Shoulder Taps then do 10 LBC’s every time you hear “God’s Country”

Danger Zone – No Resolve (Rock Cover)

RUN but drop and do 5 Merkins everytime you hear “Danger Zone”

Everyday I’m Hustlin – Vladss

Lunge walk until you hear the word “Hustlin” then stop and do standing lunges

Fast Car – Luke Combs (Cover)

This was our cool down song. So we stretched and tried to sing along to it……we realized. We weren’t singers.

The mumblechatter during this workout was fantastic and the 45 minutes flew by. I wish I could remember everything that was said but it was a good time. I appreciate the opportunity to Q at my “sister” site within the greater Stockbridge Commons area.

While this is Slapshot Vol.1 ……be on the lookout for Slapshot Vol. 2 Coming to an AO near you……………..BROTHER!

SYITG!

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Find your Joy/ Shovel Flag Hand off

WARMUP: all Exercises IC: SSH, IW, Squats, LBCs, MNCs- Flying Squirrels between each set
THE THANG: Yog to guardrail on the side of Lowes, 10 Derkins, 15 Dips, 20 step ups. Rinse & Repeat. Then mosey to one corner of Lowe’s & partner up. Partner 1 runs clockwise around the building, Partner 2 run counter clockwise. Meet in the middle for 5 partner Merkins. Run back to startex and do 5 partner Big boys (locking feet together). 3 rounds
MARY: 5 minutes of Broga led by Change Order
ANNOUNCEMENTS: Shovel Flag handoff, Weezer to Peach Stand. Inspired words from both of these High Impact Men.
COT: Find Some Joy in life and share it with others. May it come back to you tenfold.
Short Sale out.

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Cigarette butts and Ants at the Buffet

WARMUP:
Mosey around parking lot.
15 SSH IC
7 Windmills IC
15 LSS IC
15 Imperial Walkers IC
15 MNCs IC

THE THANG:
Apple Turnover across parking lot, Flip it and reverse back again. Looks out for those cigarette butts in the grocery store parking lot.

Mosey up near gas station and over to the church.

Did a circuit of exercises, with very little running.
1st round:
50 Merkins
50 Squats
50 LBCs
50 CDDs
50 Lunges
50 Flutters
10 Burpees
Run a lap a lap around the parking lot

2nd round: 40 reps and 10 burpees
3rd rounds: 30 reps and 10 burpees

Saw a few loner PAX running on their own… NASA and Badlands.

Moseyed back to CoT.

MARY: She was there for a few minutes.

ANNOUNCEMENTS: Don’t forget your #3rd-F. It’s very important as our “busy-ness” increases.

COT: Stays in CoT.

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“Blindly Following the Leader: Because Questionable Choices Make the Best Stories!”

WARMUP:
10 SSH (IC)
10 Imperial walkers (IC)
10 Squat to toe touches (IC) this was new for the Pax and the count was hard to grasp.

THE THANG:
Run to the large parking lot.

Burpee broad jump across the parking lot. Stop half way (10 Merkins) keep going til the end
Lt dan back across
Bear crawl half way / Power skip back the other half

Mosey to the hill near Munn rd

A Bones Special :Basketball shuffle up to the top of the hill.
10 Plank tucks at the top, then Basketball shuffle down the hill. 10 Plank tucks

Suicides with the lamp post
First light post 5 burpees
2nd 5 burpees
3rd 5 burpees
4th 5 burpees
Last but not least the stop sign. 5 burpees
Hold Al Gore for the 6

Mosey down Munn to the 2nd entrance. While crossing the street ask the men the Pax what they are struggling with and be prepared to talk in COT. At the entrance monkey humpers till the 6 gets in.

Continue to Mosey to the 3rd entrance. Hip openers, toy soldiers, duck walks. Mosey to the pull up bars

At the pull up bars
Partner up
Partner 1 Dead hang while partner 2 runs to the gate, flip flop.

1st round
10 Merkins
2nd round
10 fire hydrants each leg

YHC was not paying attention to the time and was called out on it so I Omaha what we were doing and headed to COT.

COT & ANNOUNCEMENTS:
Notably we held CSPAN style discussion around the circle on what are we struggling with. It’s important to note that as we went around with each Pax’s voicing their struggles we all related to every one of those aspects. Guys we are not alone and it’s much easier to go this journey through life is undoubtedly more manageable when we stand together rather than facing it in isolation.” I implore you to be more vulnerable in COT. Prayers and Praises.

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