Tag: MOAB

Laces In/Out 2018.11

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This is the 3rd of 3 Qs where I’m catching up on backblasts…  I’m pretty sure I owe someone a thousand burpees by now.  I apologize.

Mosey to band practice lot for some leg work.

I did an extended warmup that us much out of my typical, because I planned sprints, and everyone pulls something during sprints so lack of warmup was not going to be anyones excuse.
SSHs, Windmill, Jimmy Carters, Wide leg stretch left/right, squat stretch groin, downdogs and honeymooners… Next toy soldiers 30 yards, mosey 70.  Buttkickers 30 mosey 70, did this 3 times…

Now for sprints, split into two teams of 6.  Split into groups of 3, 40 yards apart.  Relay race, 1 man per team running at a time per team.  (This took until the 3rd round to get right…  I’m pretty sure some would be clinically prescribed Aderol if sent to take a standardized test.)  When the last man comes in I yell out a random exercise and then we do it all over again.  We did this 7 times.

Mosey back to the parking lot for 6MOM from the Fort’s own JWoww.

 

I don’t know what the runners did… ask them.

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2

Risking it All and Going Beyond

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Better conditions led to 14 PAX posting at Golden Corral for this week’s edition of BEYOND. Turnout was improved in part because Rad cancelled the ruck workout, encouraging the usual ruckers to join the fun, while he bailed and went yogging at Sea Legs instead.

After Copperfield gave the disclaimer, the 14 BEYONDers took off for a short mosey around the perimeter of the main parking lot, incorporating butt kickers, high knees, toy soldiers, toe walks, and heel walks. We then lined up at the shovel flags (we had three…I don’t know where the third came from…) and did 10 merkins at the island, jog to the next island, 10 more merkins, etc. for a total of 40 merkins. This was followed by a short mosey to the HT loading docks for some final warming up. (Note for GC Q’s – people drive like MANIACS behind HT, so keep the PAX out of the main roadway if possible.)

Brief COP included 10 windmills, 10 low slow squats on our toes (in relevé, if you will), then a couple yoga lunge stretches on each leg. Then partner up and jog around to the HT wall facing the six of O – O – O – O’Reilly for the Thang.

The workout sets were generally done in Stand By Your Man style, with one PAX performing the prescribed reps of some form of merkin while the other does some other exercise, then switch places until all merkin reps completed. Once done, run around oil change place and O’Reilly and back to the HT wall with your partner. Pretty simple…ish…

Let’s get going.

The original plan was to build this week’s message off of what was covered at BEYOND last week, but that had to be modified when we had only three last week and fourteen this week. So, we started with some quick catch-up. If you want a recap of last week, check out that backblast. Main point to remember for today: dig deep and determine your purpose, as this will give a filter through which to handle today’s questions.

Living with purpose inherently involves risk.

During this first set, discuss with your partner how you would define “risk.”

Set 1: Breakdancer merkins (20-16-12-8 reps each) while partner does Rockette Chair (People’s Chair with alternating leg kicks)

Plank it up for the six, then hold it while we chat (with rotation to side, reverse plank, and other side).

Risk can have a variety of definitions, but generally it is an action that exposes you or somebody else to the possibility of harm or loss. We all face risks every day, from driving to relationships. Some risks are bigger than others, but we live lives of risk. Taking risks is necessary for growth and gain, in work and in life. Without some level of risk, we won’t get better.

Risk and sacrifice are different, but related.

During this set, discuss with your partner how you would define “sacrifice.”

Set 2: Mike Tysons (15-15-15-15 reps each) while partner does BTTW (with shoulder taps for the brave).

People’s Chair for the six, then stay for the talk.

Sacrifice is the act of giving up something you want to keep in order to get or do something else (and potentially better). You could say that sacrifice is the realization of the potential loss involved in the risk. Sacrifice has an intentional, willful component to it – you choose to give something up, whether under compulsion or not. Today, most of us sacrificed more sleep to post (thanks for that!), and in doing so also took the risk of maybe getting a good workout, maybe making our day a bit rougher because our arms won’t work after, etc. Silly example for an obvious point.

Personal examples of risk and sacrifice.

During this set, discuss a current or recent example of risk or sacrifice in your life.

Set 3: Pseudo Planche merkins (15-15-15 reps each) while partner does breakdancer. It’s like the breakdancer merkin, but without the merkin, a little more jumpy, and ideally a bit faster.

Return and breathe while waiting for the six, then for the talk.

An easy example of sacrifice in my life was giving up our life in Africa to return to the US. Again, for more on this, refer to last week’s backblast. But for the risk component, there were two risks that weighed heavily on our last year in Africa and played into our decision to return. The first was our son’s health. He was premature and had some health issues that went with it. He also began having seizures while we still lived overseas. As a father, was I willing to risk his health to continue living and working in Zambia? Then, we wanted more kids, but my wife is a high-risk pregnancy, and we lived in a place where premature babies die more than they survive, and maternal mortality is high as well. These risks paired with other circumstances played into our decision to return, giving up our identities, our home, our relationships, etc.

Much of the reason for me wanting to talk about all this today stems from a conversation with Cha Ching and Olaf from several months ago. They may not remember it, but it has stuck with me ever since. We were talking about the new security training I’m helping develop for our new workers, and there are three main questions that come out of this training. These questions are what I want to leave with everybody today (with one more set thrown in for good measure).

The first two questions to consider:

How much am I willing to risk in order to achieve my purpose? (This makes more sense if you spend the time determining your purpose.)

What, if anything, would be an unnecessary level of risk or a risk that would actually hinder accomplishment of your purpose?

No need to answer the questions this time, as they take time to really work through.

Set 4: Battering rams (drop to six inches, then, using your arms and not your feet, thrust your torso forward so your hands end up between ribs and hips; 20-20-20 reps each) while partner does Monkey Humpers. For some, this proved to be a somewhat inappropriate combination of moves. #badplanning #somethingsyoucantunhear

Pressed for time, we gathered following the run around the buildings for the final point. I actually left out two full sets, but I don’t think anybody’s arms are particularly missing them (see below for what we missed).

The final question to ponder: Do I believe strongly enough in my purpose that I’m willing to sacrifice everything for it?

Simply put, are you willing to die to achieve your purpose? Fourteen years ago, my answer would have been a lot different. But now, with a wife and children, I hesitate. If I know that they will be taken care of, then I’d probably be willing to die. But what if the tables were turned? Would I be so committed to my purpose, to my faith, that I’d be willing to sacrifice my family? I’ve never been in that situation, so I don’t know. But this is a reality faced by many in other parts of the world. For some, it’s a daily reality, being faced with the possibility of losing everything for what they believe.

What would you do? Do you have a commitment to something that is so strong that you’re willing to sacrifice everything for it, even your family?

Time never seems sufficient to cover the topic, but discussion doesn’t need to end when the workout does.

We ended there and ran back to COT to meet up with the bootcampers.

Announcements

  • Deacon reminded us of the opportunities in the Paradise community, with the reading program on Mondays and Wednesdays and G-Fit on Saturdays. Take a risk and make an impact in the community.

Prayers and Praises

  • Pray for those involved with the Palmetto 200 this weekend.
  • Keep praying for our wives and kids.
  • Pray for those with mental health issues and the practitioners who care for them. Specifically, pray for Copperfield’s M as she deals with some very difficult situations.
  • Bolt’s neighbor passed away last week. Pray for this man’s family and friends and others who are dealing with this loss.
  • Prayers for one of Decibel’s employee’s dad, who is in the hospital.
  • Bonsai and his wife are praying about a few things right now; prayers for wisdom and discernment as they consider some options.
  • Deacon has a friend with serious health concerns. Prayers for him as he seeks care at Mayo.
  • Praises for F3 and the impact it has had on our lives.

It was an honor to get to lead this group, and I really appreciate Maximus pushing me to do two BEYOND Qs in a row. If you haven’t had opportunity to do this yet, talk to him. Whether or not the other PAX benefit from the message you bring, your life will be changed by working through the material in preparation to lead. Definitely worth it. And I’m happy to not do it again for a while.

-Jedi

Missed sets

For those wondering what we missed for lack of time, the remaining sets were:

Set 5: one-arm merkins (16-12-8 reps each) while partner does bomb jacks.

Set 6: Scorpion merkins (16-12-8 reps each) while partner does jump squats.

You’re welcome.

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7

Shieldlock at Quagmire

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The few Mondays I have not been DR lately most could find me logging a few miles for the impending P200 destruction.  Pushups have been in shortsupply and even few posts to Quagmire or being a Q.  GLOOM: The murky pre-dawn in which the PAX gather around the Shovel Flag in preparation for a Workout.  Add 45 degrees and wet rain- you’ve got yourself a double dose.  7 men were disclaimed and here is what they did:

Opened with #pearlsonastring- a roving COP throughout the AO.  Ran to Target lot for 20 SSH, 10 Merkins, 12 hello dollies.  Run to Buff Wild Wing for 20 SSH, 10 Merkins, 12 hello dollies, 14 Mountain Climbers.  Run some more: 20 SSH, 10 Merkins, 12 hello dollies, 14 Mountain Climbers. 16 Monkey Humpers.  Always good for cars to drive by during MH routine…

Run to City Tavern, err… Bluewater, err…abandoned skeleton of a restaurant .  Grab a partner, run up stairs, down stairs and do 8 partner plank derkins, 8 partner plank dips.  Flapjack.  Rinse/Repeat x3.  Davinci led Mary until #six came in

Mosey to Home Depot Wall.  3 sets each of Wall sits and Balls to Wall.  Tony Horton P90X interlude with Sneaky Toe Lunges down and back, Groucho squat walk down and back, Bear Crawl.

Mosey to Wine Shop back lot for 6 minutes of mary: Boxcutters, Rosalita, Dying Cockroach, LBC, Freddie Mercury, Peter Parker

Great work by MOAB and Bones to lead from the front.  Name of the day goes to Gleek.  I remember Gleek being the spit you could fire between the teeth to an unsuspecting kid at school (disgusting, confirmed), not the #wondermut of superhero power twins.  Our PAX’s collective recall of random pop culture references knows no bounds.  Anywho- Gleek is also a smiley nice guy even though he lives in a van down by the river…if only temporarily.  True story.  Also only guy who may out “southern drawl” Mr. Clean.  Ok, I may be exaggerating.  but only a little.

Got a great opportunity to partner with relative newcomer Primer.  Bones responsible for this EH(nice- #218in2018).  Get to know this guy.  Keep working Primer- keep up with the guy in front of you.  You’ll be mid pack then front pack before you know.  U vs U. #leavenomanbehind

Then there’s Davinci and Mr. Clean.  Never seen Davinci in pain.  Always smiling. Will need to insert more burpees apparently.  Mr. Clean work the ethic today and the Tahoe Chariot to pick me up.

Naked Man Moleskin

Shieldlock- the horizontal relationship between Men.  Each man discussed why they escaped the fartsack on a day like today.  Accountability, to support YHC on Q (T-Claps here, #humbled), clean out emotional poison, get better, meet new people and forge male relationships.  All of these no more important than the other and each with their own merit.  We discussed #Shieldlock as Dredd has been writing about this week but also many men in F3 have tweeted about relationships with men who challenge them and make them better.  Robber in Columbia, SC talked of many years ago having a man looking him square in the eye and say, “you’re getting sideways”.  You’re drinking too much and its affecting your life.  Sober since.  YHC’s whetstone partner keeps me in the guardrails of Lust (THX CSPAN), Pornography, drinking, but also self acceptance.  Being good enough.  These deep conversations from the men in the gloom help to sharpen our blades and make us better.

Prayers for Ella Maude Beard, MOAB Mammon search, Gleek’s family (M, shorties) during this temporary time of living apart for work.

Thanks for Q today.

Jekyll

 

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10

ChaChing Impromptu Black Diamond in Lake Wylie

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So I had been reading the “Living With a Seal” book about a wealthy business man ultra-athlete who hired a Seal he met at a 100 mile relay race (the business man was on a 4 guy relay team; the Seal was on a 1 man team lol) and was so amazed at his mental and physical toughness, he hired him to live w/ him and his family for 31 days.  Pretty easy fast read – super entertaining, w/ plenty of good training ideas, but even better, perspective.

I told the Pax this wouldn’t be easy – in fact it was going to suck.  There was a Beyond Black Diamond in Tega Cay the same day, so I figured we’d do a little Lake Wylie Black Diamond at Palisades.  I gave the Pax two quotes to get it started from Seal:  “To truly get better, you have to be willing to get uncomfortable.  You have to push your limits”.  Check.  “I don’t stop when I’m tired.  I stop when I’m done”.  I love that.  Let’s go.

Ran behind the school in the middle of the outdoor track and started the warm-up:

  1.  Quickest ever – windmill, moroccan night club, squats and mountain climbers.  That’s it.

Next up – Tabata w/ music (if you want an awesome tabata app that you can add your own music to and adjust times, etc – get “Seconds”).  Great playlist was in store for the following:

  1.  Every Minute,  we had to do 40 side straddle hops + 10 merkins.  5 minutes.  I was surprised – we finished each of the 40 and 10 with about 10 seconds to spare each minute.  10 seconds of break, and then do it again.  Fun stuff.  (total 200 side straddle hops, 50 merkins in 5 min)
  2. Nickels & Dimes – ran to the playground and did something similar – each minute do 5 pull-ups and 15 merkins for 5 minutes.  (total 25 pull-ups, 75 merkins in 5 min)

Next up was some awful partner work.  Size mattered.  We started on one side of the back parking lot.  Partner 1 would chase Partner 2, but here’s the wrinkle – Partner 2 gets a 20 yard head start and has to back pedal.  Partner 1 was to sprint and catch him.  When he catches him, they do an exercise together, then have to get back to the starting line by way of whatever I say.  So it matters how fast you catch your partner as it’ll make the trip back to the starting line shorter if you fly (or longer if you take your time).  Here it is, in order:

  1.  Partner 1 catches Partner 2 then…30 merkins.  Then…broad jump back to the starting line.  Yikes
  2. Partner 2 catches Partner 1 then…20 big boy sit-ups.  Then…bear crawl back to the starting line.
  3. Partner 1 catches Partner 2 then…20 jump knee tucks.  Then…crawl bear back to the starting line.
  4. Partner 2 catches Partner 1 then…50 seal jacks.  Then…partner carry back to the starting line.
  5. Partner 1 catches Partner 2 then…25 diamond merkins.  Then…other partner carries back to the starting line.
  6. Partner 2 catches Partner 1 then…10 burpees.  Then…just run back to the start.  There’s your break.

Don’t underestimate the suckiness of that many sprints, both forward and back pedals.  I was smoked.

Next up, track time – the way it works, you sprint the straight aways, you jog the curved ends of the tracks.  Starting on the side we were closer to, we sprinted the length, jogged the curve, sprinted the length then exercise of my choice when you hit the second curve.

  1.  50 crab cakes
  2. Jog curve, sprint, jog curve, sprint, 50 squats
  3. Jog curve, sprint, jog curve, sprint, 25 Robin Venturas (each side) (side plank w/ upper arm punching under your body, as if you were Nolan Ryan and had Ventura in a head lock)
  4. Job curve, sprint, jog curve, sprint, 50 speed skaters.

Ran back fast to COT just in time to close it out.  Almost had one splash of merlot, but he saved it.  Everyone crushed it that day – it was a bear but they all finished and fought through each step of the way.  Love how everyone handled the pain – I reminded them all whatever we have going on, someone else has more pain.  You have to learn to fight.

Closed out in prayer and went about our hump day.  Thanks to Bones for the chance to lead.

Cha Ching

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1

Headlamps needed out of darkness comes light

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Pulled up was amazed how many cars where already there and the pax kept rolling in. I guess my advertising worked. We had 2 kotters It was great to see MR. T and Baywatch back out

The Thing

I said the Disclaimer and we Mosey to warm
Followed by high knees to regular then to butt kickers, then regular. Last but not least toy soldiers then regular we  then circle up

Windmill 10 IC
Imperial walker 15 IC
Cherry picker 10 IC

Run the paved path at the bottom of the hill. We have never ventured into the woods in the 2 years we have been here, so what better time than now to explore this great path with a good sized hill would make a great work out for SeaLegs hmmmmmmm in the near future.

Circle up talk about how life is too short to not venture out and explore. Take control of your life be happy. YHC realized there is not enough room to do global warming as planed so I Omaha to the hill.

Mosey to the hill clock work merkins. YHC did short demo:
5 Merkins in 12 o’clock, 5 – in 3 o’clock 5 – in 6 o’clock 5 – in 9 o’clock and 5 – in 12 o’clock one more time. Run to the top of the hill for some –

– Global warming (10 merkins, 10 CCD, 10 burpees)

Mosey to the gaurd rail where I pulled out my board of  pain from behind the guard rail

Partner up

Partner 1 performs exercise till partner returns
Partner 2 runs around long median to the side walk and back.

Monkey humpers
Moroccan night clubs
Plank w/shoulder taps
Irkins
Dips
Donkey kicks
Plank jacks
Squats on your toes
Nur up the hill
American hammers
Burpees
Seal jacks

Some made it to donkey kicks a few made it to plank jacks. I felt we ran enough for the work out so we Lt Dan up hill toward COT .10 of a mile then we NUR the rest of the way COT ot .10 of a mile. I am a big fan of NURING but learned that Cha Ching can run backwards really fast.

COT
Talked more about life being to short live it to the fullest tomorrow is never promised. The reason behind this was bout 2 1/2 years ago Emma my daughter was diagnosed with leukemia. We have now come to a end with her treatment and she has surgery tomorrow to remove her port out of her chest. With that being said we found out last friday that my stepmother has stage IV lung cancer. So never take a day for granted.

Announcements:

Ruck brew, Hog & Coyote coming soon, P200
A group that has supported my family the last 2 years Hometown Heros has a Union county sheriff’s deputy running 40 miles to raise money for the kids battling cancer and other diseases this Saturday trying get some pax to join me with 5k 10k 15 mile 10 mile ect options to support him and his cause.

Prayers and praises:

Prayers for Luka, Vuvuzella son. Emma for finishing treatment up and for having port removed. For my stepmother journey with cancer. Praise for our 2 kotters that came back out.

Great work by the pax they did an awesome job and really pushed them selves. TCLAPS MEN.

https://youtu.be/ZhOkLxtOWYY

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4

The Big Event – Shovel Flag Handoff

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So the hype has been great, and the STRONG showing this morning proved it has value!  26 HIM’s all came out on what was a pretty cold 48 degree March morning (that WIND).

This was not an ordinary workout.  Barry Manilow was handing over the shovel flag to YHC, as I was stepping into the role of Site Q for Slow Burn.  Barry started the workout for the first half, and then we handed off the Q to me for the last half.

I’ll do my best to get Barry’s portion right:

Mosey all the way down to the far side of Lowes and circle up for the following:

  • OH Hand Claps 10x
  • Moroccan Nightclubs 10x
  • LBC 10x
  • Imperial Walker 10x
  • Travolta 10x
  • Dying Cockroach 10x
  • Hillbilly Walker 10x
  • HR Merkins 15x

Mosey to the Triangle Lot

  • Moroccan Nightclubs 10x
  • OH Hand Claps 10x
  • Grave Digger 7×2
  • Squat 10x
  • Mak Tai Jai 10x
  • Knee Tai Jai 10x
  • Calf Raise Regular 10x
  • Calf Raise Toes Out 10x
  • Calf Raise Toes In 10x

Mosey back to the side of Lowes

  • Wall Sit with Pop Out Burpees
  • Bear Crawl/Toy Soldier to the second island and back
  • Wall Sit with Pop Out Burpees

The official Q Handoff….Barry Manilow Done, Smithers is up…

Mosey back to the Triangle Lot for 4 corners, circle up and count off in 4’s

Three different rounds at each corner station.  Finish one round and rotate to the next corner.  Once returning to where you started, perform the next round’s exercises.  The Rounds looked like this:

Round 1:

  • Corner 1 (CORE) – 30 LBC’s in Cadence
  • Corner 2 (UPPER) – 20 Carolina Dry Docks in Cadence
  • Corner 3 (CARDIO) – 30 SSH’s in Cadence
  • Corner 4 (LOWER) – 20 Low Slow Squats in Cadence

Round 2:

  • Corner 1 (CORE) – 15 Flutters in Cadence
  • Corner 2 (UPPER) – 15 Shoulder Taps in Cadence
  • Corner 3 (CARDIO) – 15 Peter Parker’s in Cadence
  • Corner 4 (LOWER) – 15 Calf Raises in Cadence

Round 3:

  • Corner 1 (CORE) – 15 Wheezy Jefferson’s in Cadence
  • Corner 2 (UPPER) – 30 OH Hand Claps in Cadence
  • Corner 3 (CARDIO) – 15 Imperial Walker’s in Cadence
  • Corner 4 (LOWER) – 15 Jump Squats OYO

Mosey back to COT

Countoff (26), Name-O-Rama, Announcements, Prayers, and the Shovel Flag Handoff!

I’m really looking forward to this opportunity as Site Q for Slow Burn.  I will do my best to keep the Q schedule full and diverse, remember it’s a moderate site, but challenge us to push it just a bit more than comfortable (and beyond).

Smithers…Out

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4

Beasts from the Abyss

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Following a pre-run boot involving some Dora 1-2-3 and a preview of the day’s workout, YHC and QBert moseyed to the main parking lot to greet the rest of the PAX and get ready for the 0515 start. Truth be told, the preview with QBert revealed that the workout planned would be a killer, so I was already making modifications in my mind, but still wanted to give the PAX a good push. After all, why wake up and post at dark-thirty if not to push yourself, build up your brothers, and get better?

Disclaimer given while most PAX chatted, then off we went, starting with an easy mosey around the parking lot, out the entry, in the exit, and around to the track. High knees, butt kickers, toy soldiers, tip-toe walks, and heel walks were enjoyed at various times before circling up in the track area.

Warm-a-rama

Quick run-through of the usuals:

  • 10 Hillbilly walkers, IC
  • 10 Imperial walkers, IC
  • 10 Windmills, IC
  • 20 Moroccan night clubs, IC
  • 10 Merkins, IC

We added in some downward dog (with cross-body ankle grab action), honeymooner, and extra wrist stretches because, well, the Thang was about to happen…

The Thang

Starting at one end of the track, perform assigned movement (crawl, walk, hop, etc.) to first basketball hoop, complete assigned exercise, move (crawl, walk, hop, etc.) to next hoop, exercises, etc., all the way to fourth basketball hoop. Upon completion of exercise, do a suicide cupcake, turning at each hoop, then run all the way back to the start and plank for the six. Rinse and repeat with new movement and new exercise.

Movement/exercise pairs:

  • Bear crawl between hoops, with 20 CDD at each hoop
  • Crab walk between hoops, with 20 crab cakes at each hoop

Quick Omaha here, cutting distance in half for remainder of the workout.

  • Sneaky gorilla between hoops, with 50 LBCs at each hoop
  • Anteater crawl between hoops, with 25 merkins at each hoop
  • Monkey crawl between hoops, changing direction at each hoop, with 25 monkey humpers at each hoop (monkey crawls probably need a better name, since they’re more of a scoot than a crawl)
  • Fiddler crab between hoops, changing direction at each hoop, with 20 Freddie Mercurys (double count) at each hoop

With only four minutes left, the choice was given among the remaining three sets:

  • Frog hops between hoops, with 25 calf raises at each hoop
  • Inch worm between hoops, with 5 burpees at each hoop (this was the PAX’s choice, though a few modified to frog hops)
  • Chameleon between hoops, with 25 squats at each hoop

Everybody got through it, and we had just enough time to mosey back to COT without going over on time (somehow).

Announcements

  • Children’s Attention Home this Saturday. Be there if you can, it’s a great opportunity!
  • Brew Ruck coming up on Easter weekend. It’s fun. Be there if your M will let you.
  • Lake Wylie PAX doing some site recon at Crowder’s Creek Elementary on Monday, March 5, with Flux on Q. They’re hoping to open up a new AO on that side of the lake to give more opportunities for the outlying PAX and neighboring sad clowns.
  • Site Q transitions this week, with Poopdeck on Thursday and the Deep on Saturday both getting handed off.

Praises and Prayers

  • Cornerstone’s 2.0 had her last round of chemo and will be getting her port out on March 8 (I believe).
  • Cornerstone got a new job!
  • Prayers for the younger generation, and for wisdom and opportunities for us to stand up and make an impact.

As always, it is an honor to lead a great group of men. I appreciate the work everybody put in to this workout, trying new and admittedly awkward movements, and encouraging each other along. Thanks to Bones for this opportunity, and apologies to his patients who will likely suffer from his inability to use his arms today. You’re welcome.

-Jedi

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5

GC BC

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Another beautiful, slightly cool morning as the PAX assembled at the buffet. 5:15 hit and we broke up into bootcampers and ruckers. Disclaimer was given and off we moseyed to behind Teeter. Circle up for normal warmups: SSH (20), HW (20), Low slow squats (15), Windmill (10), Peter Parker (10), Parker Peter (10), MNC (20).

Mosey over to water fountain behind apartments. Spread out around it and then bear crawl around entire fountain circle. Take a couple of steps over to bottom of hill. Time for deconstructed burpee ladder: squat thrusters (I’m sure they have some F3 name I’m missing), jump squats, & merkins. Do same number of these at bottom of hill, run to top of hill, do remainder of ladder, then run back to bottom and plank for the 6 before next round.

  • R1 -> Bottom = 20/20/20, Top = 0/0/0
  • R2 -> Bottom = 15/15/15, Top = 5/5/5
  • R3 -> Bottom = 10/10/10, Top = 10/10/10
  • R4 -> Bottom = 5/5/5, Top = 15/15/15
  • R5 -> Bottom = 0/0/0, Top = 20/20/20

Mosey back to small traffic circle in front of apartments. Circle up, all PAX doing lunges. One by one each PAX did 4 burpees. After we made it around the circle, 20 CDDs & 20 Flutters.

Mosey to side lot and break into 2 lines for sprints. Line 1 sprint to end of building, line 2 take off once line 1 gets 3/4 down. 4 sets of sprints. Time for some ab work. 10 small circles clockwise, 10 small circles counter-clockwise, 10 box-cutters. 4 more sets of sprints and some more abs: 10 toe-touch LBCs, 10 hello-dollies, & 10 rosalitas.  Times almost up, one final sprint, all you got back to COT.

Great work by all the PAX today. It’s always encouraging to see some new faces, several old faces, and some guys coming back from IR. Always an honor lead this group! Thanks Decibel for the opportunity.

-Mainframe

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2

Be Still

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18 pax posted ’round the Shovel Flag at Slow Burn for some usual Fri 1st F and 2nd F engagement. Well, at launch, we actually had 17 pax and reports of an 18th enroute.   Disclaimer was proclaimed.  February theme of #Worry was noted and the pax were informed that YHC would not disrupt the the Slow Burn rhythm of #moderation and #mumblechatter, though this adventure would force them to talk out their worries.  With that, we launched.

The Thang

Warm up run around CFA through Drive Thru lane

Karaoke lap around CFA through Drive Thru lane

COP alongside CFA — SSHs, Hillbilly walkers, Imperial walkers, Mtn climbers, Windmills

Lugnut posted at this point, so we moseyed on down to the parking lot between the retail strip and Lowes

10 strong form burpees OYO (requested by Twister)

SSH

10 strong form burpees OYO

Partner up to complete all exercises together and talk out your anxieties/worries
Round 1: Merkins x5 + Squats x20, Merkins x10 + Squats x15, Merkins x15 + Squats x10, Merkins x20 + Squats x5
Round 2: CDDs x20 + Bombjacks x5, CDDs x15 + Bombjacks x10, CDDs x10 + Bombjacks x15, CDDs x5 + Bombjacks x20
Round 3: Partner legthrows x20 + LBC x5, Partner legthrows x15 + LBC x10, Partner legthrows x10 + LBC x15, Partner legthrows x5 + LBC x20

Line up along curb

Bear crawl to center parking line, sprint to other side, jog back
(Rinse and repeat for 3 total cycles)

Run home

COT

NMM

Slow Burn has such a great vibe.  It’s always a treat to Q at that AO — it’s Fri, plenty of energy, plenty of mumblechatter, guys looking out for each other and challenging each other, great 1st and 2nd F warm-up for 3rd F experience at CnW afterward.  S/O to Hard Drive for launching it and to Barry Manilow for continuing to carry the torch.  Well done!

As the pax gathered, it appeared Spitz would be the last one in…until he made it to the circle and alerted the crowd that Lugnut was still inbound.  Glad we were able to get him onboard before departure.

I kept the Weinke in the moderate zone, and there were plenty of breaks to discuss Worry and Anxiety.  Somehow I awoke on Sat with a little soreness in spots, so clearly my fitness level needs some attention.

Thanks to pax for engaging fully in dialog and sharing re personal anxieties.  If you haven’t read Chicken Hawk’s February theme one pager, take a look here.

“Be still and know that I am God.” (Psalm 46:10)   This has become one of my go-to verses in times of worry and anxiety.  I could go on forever about worry/anxiety…I’m closer friends with those two than I ever thought I was or wanted to be.  But when I leave it all in God’s hands and just allow myself to “BE,” I mostly come to realize that (a) my worry is worthless, (b) it’s mostly CREATED by me and (c) it’s too much ABOUT me.  There are many ways to turn this verse into a meditative prayer that cuts through anxiety.  Here’s one:

Be still and know that I am GOD…
Be still and know that I AM God…
Be still and know that I am God…
Be still and know THAT I am God…
Be still and KNOW that I am God…
Be still AND know that I am God…
Be STILL and know that I am God…
BE still and know that I am God.

Here’s another:

Be still and know that I am God…
Be still and know that I am… 
Be still and know that I…
Be still and know that…
Be still and know…
Be still and…
Be still…
Be.

Try ’em and let me know what you discover.

Thanks to Barry Manilow for the chance to lead.  Always an honor.

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Ballet and Bear Crawls at Abyss

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YHC was already planning to post to the Abyss and suffer the wrath of Wolverine, so when the flu knocked out the regenerating superhuman, it only made sense for a Jedi to step in and help. Plus, there were already several HCs and a friendly reminder to bring gloves, so we were well prepared for a mid-week beat down.

Eight PAX posted to the Palisades Park parking area in the pleasantly warm pre-dawn (with precipitation predicted), the standard disclaimer was given at 0515, and we jumped right in with 25 side straddle hops. This was followed by a long mosey around the parking lot, out the entrance, in the exit, and back around to circle up by the gate to the back of the school.

COP

To keep things interesting, we did the following exercises while standing on our toes:

20 Moroccan night clubs IC

15 imperial walkers IC

15 hillbilly walkers IC

10 low slow squats IC

10 merkins IC (conveniently, these are almost always done on our toes anyway)

This was followed by some downward dogs (with reach across), honeymooner, and wrist stretches.

Warm up Addendum

Not quite satisfied with the warm up, we lined up on the curb for some dips/crab-cake fun a la last week’s Golden Corral Q. Pretty simple, it’s dips and crab-cakes (with hands on curb) done in a 1:4 ratio (aka Jack Webb style). By round 8, the PAX were singing my praises feeling the burn, but they toughed it out and we made it all the way through.

Quick mosey around to the grassy hill for the real fun.

As I was “planning” for this morning, I realized we have a steep, grassy hill next to a road (with a curb on either side), some more grass, and a nice flat wall. There’s a lot we can do in that small area. It took a few minutes to explain, but here’s what we did for

The Thang

Starting at the bottom of the hill, perform 20 squats. Run up the hill and do 10 derkins off the curb. Bear crawl across the street and do 10 incline merkins on the curb. Crab walk to the wall, walk up to a balls to the wall and back down. Crab walk back to the curb, 10 more derkins, bear crawl across the road, 10 more incline merkins, then run down the hill. Rinse and repeat, dropping 2 squats and 1 derkin/incline merkin per round (so, 18 squats, 9 derkins, 9 incline merkins, 9 more derkins, and 9 more incline merkins). Goal was to get all the way down to 0.

PAX begrudgingly acknowledged their understanding, then proceeded to tell the workout what was up. Bart missed a memo somewhere along the way and never decreased the number of derkins/incline merkins, an error he only discovered with 2 minutes remaining. Everybody did an awesome job getting through almost the entire workout before time was called, and it was great hearing them encouraging each other along the way.

For those counting, completing the entire workout as planned would result in 110 squats, 110 derkins, and 110 incline merkins. With the bear crawls, crab walks, and balls to the walls (and the dips/crab-cakes from the warm up), we couldn’t lift our arms anymore, but you don’t need your arms to quickly run back to COT and recover.

Announcements

  • Go Ruck Light this weekend. Should be fun for those going. For those not going, Q-Bert is planning to destroy you on Saturday at the Deep.
  • Yeti coming up February 24. Bike, run, ruck, relay, walk, crawl….be there.
  • More events coming up in March

Praises and Prayers

  • DaVinci’s business has a new client, which is awesome, but could potentially be a LOT of work if the client decides to do everything they’re thinking of doing. They also are looking to hire a new graphic designer.
  • Cornerstone’s daughter is wrapping up treatment in three weeks!! He’s also applying for a job at a few different places and has already received at least one job offer.
  • Bones is going to be on tv promoting the consumption of loose fats…or, maybe it was the foods to eat to lose fat…
  • Moab has been jobless for a couple months, which is actually a praise because of the way God has provided during what could be a very hard time. Plus, he’s had great time with family these past couple months. But, he does need a job…

It’s always an honor to get to serve a great group of PAX. I’m coming to realize that Qing is a lot like preaching: given less time to prepare usually produces rougher results, but that doesn’t mean it won’t be effective. It definitely pays to be prepared and keep something in your back pocket for the days when the flu brings down the best of us.

-Jedi

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