Tag: Punch List

Sightseeing at The Colosseum

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Today was my first post at The Colosseum. So with a quick drive by and with a little help from google maps, I planned a flexible weinke that could change as we went along. Also, this was the first weinke that I memorized, so seeing some progress!

I met Jekyll at Wegman’s Chimbote convergence (officially… cant recall if we had crossed paths prior). The first thing he said to me was an encouragement, and that spoke volumes. He is definitely a HIM and a leader. Some just make a huge first impression – he’s one of those people.

Five PAX rolled up on time, and a sixth snuck in as we began to mosey. We took a quick loop around the middle school pick up lane and then headed toward the flags for our warm up.

COP
Windmills x 11
SSH x 11
Overhead Claps x 11
Tappy Taps x 7
Yoga Flow (so deep there may have been some indecent exposure, we were told)

Mosey under cover to basketball courts.

Basketball Courts

Bear Crawl across court
Al Gore in wait for six + 30 seconds at each light pole
Bear Crawl back across court
Low Plank in wait for the six + 30 seconds at each light pole

Covered Lunges

Lunge walk under cover from courts toward Dave Gibson
5 burpees at each double door (4 doors)
BTTW for 30 seconds
Lunge walk back, 5 flying squirrels at each double door.

We came upon a wall that looked perfect for a little BTTW side shuffle.

Go as far as you can and go, then back in the same direction. 

Mosey to the hill. Wait for the six.

Hill Work

Run down first hill – 10 CDD’s
Run up hill toward 160 – 10 Bomb Jacks
Run back down hill – 10 CDD’s
Run up hill toward GH – 10 Bomb Jacks
LBC’s for the six

Light Pole Suicides

From the main entrance – Furthest Four Lights
Out and back run, merkins at each light starting with the furthest.
10/8/6/4

From between GHMS and GHES – Closer Four Lights
Flying Squirrels
10/8/6/4

In all, 2.4 miles were run.

COT

Announcements
Joe Davis run is this weekend!
Omaha – Laces Out and Tempo meeting Thursday morning at 0500 at WEP for a course preview of Joe Davis.

Prayers/Praises
JWoww’s Father In Law passed last Wednesday – pray he can be the rock for his family, and that he can help process it in a healthy way with his children
Sleep training for my youngest – 3 months and she is starting to show signs of progress.
F3 – Boone is starting up. Pray it launches well and that it continues to grow the mission of this community. Pray for Double D leading that.
F3 has been a blessing and a support system unlike many we could find on our own.
Tesh was able to speak for 40 minutes without issue to a group of 100+ engineers. He says he wouldn’t have been able to do so without the training and encouragement here at F3.

We prayed and dispersed. Solid morning.

While driving home, my quads felt like they were burning. I’d say that’s indicative of a good workout. In all, it was a successful first trip to The Colosseum. A solid AO with many options to get your beat down on!

 

Thank you, Jekyll, for being  a HIM and challenging me to lead.

 

Punch List Out.

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Interval Flows and Fake Moon Landings

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It was a balmy 52 and rainy when I woke up, and the temperatures were dropping. I grabbed my rain jacket and hit the road. Dark, rainy driving is somewhat peaceful in a way. Just focus on the road and you should be good.

When Bandcamp asked me to Q, I was excited. Gear workouts are different, and tend to be a little more stationary. I accepted and told myself I would plan it weeks ago. I put the finishing touches on the weinke at about 9:30 last night… I’m sure nobody else has waited that long! With the rain coming and the Yeti tomorrow, I held off from including much running. Which was appreciated by the PAX.

Side note – while I was driving to The Hive – a car literally pulled into my lane coming from the opposite direction. Luckily I wasn’t distracted, but had been looking at my phone prior. I pulled off into the grass and the car kept going another 50 or so yards in the wrong land before quickly swerving back into his lane. Be careful on the roads, PAX. In a split second everything can change.

I pulled up and was the first to show. At about 5:09 I got the “no body is going to show” thought and immediately desired to go back to sleep. Luckily, I was wrong! Four PAX pulled in as soon as the thought came through my mind. Of course… I thought. Time to get right. Time to get to work!

Band Camp was feeling the shovel flag, even with the rain. He posted it as the last of us walked up.

We circled up, gave the disclaimer, and immediately ran for cover. We headed to the awning above the gym. It was just right with five.

We looked back at the shovel flag and the wind was whipping it up good. It was flying in what seemed like a perfect rectangle. Sugar Bug interjected saying “that’s how they did it for the fake moon landing as well!” That gave us a good laugh.

We got situated and went to work.

COP

Windmills x 17
SSH x 20
Tappy Taps x 7 (My Favorite)
Mountain Climbers x 15
Deep Stretch/Yoga Flow

Flow 1 – 10 Rounds – 10 Minutes
Each side 30 seconds on, 25 seconds rest
Push up x 2
Bent Over Row x 2
Hang Clean x 2
Shoulder Press x 2
Goblet Squat x 2

On paper, this flow seems pretty easy… but it builds and quickly gets tiresome! Our goal was to get through two rounds in the 30 seconds before the timer beeped.

AMRAP WORKOUT – 10 Minutes
15 4-Count Flutters w/Press
15 KB Swings
15 Push Ups
15 Goblet Squats

Jacob’s Ladder
8/1 to 1/8
Overhead Tricep Extensions
Curls

Flow 2 – 10 Rounds – 8 Minutes
Each side 30 seconds on, 25 seconds rest
Push up x 2
Bent Over Row x 2
Hang Clean x 2
Shoulder Press x 2
Goblet Squat x 2

Mary
American Hammers w/KB – 15
Hello Dolly w/KB press – 16
World War I Sit Ups no weight – 11

 

Prayers and Praises

Assassin – pray for his wife, himself, and daughter going through a break up from a 2.5 year relationship.
Sugar Bug – pray for his daughter’s gymnastics meet this weekend. Pray that she stays focused and doesn’t get into her own mind causing roadblocks.
Band Camp – pray for close family friend who lost her husband a few weeks ago. Now’s the time people stop coming around so pray her loneliness doesn’t abound.
Punch List – stay focused while on the roads – whether driving, biking, running, or rucking – especially tomorrow during the Yeti.

 

Moleskine

Pay attention to today. Smokey, Sugar Bug, and I discussed on the way back to the cars the ages of our 2.0’s and how each stage is better than the last. As much as I am excited to see my daughters grow into who they become (and help to shape them), I know that these days are numbered when the M and I are the most important thing to our 2.0’s. Let us enjoy every moment and pour into them what we can in order to make the next stage that much better. Stay focused on these days, brothers, you only get one chance at this.

I was reminded just how special this time with my 2.0’s is when my oldest came downstairs as I began writing this back blast. I asked her to go back to bed and she responded with a question: “Can you read me a book, please?”

My heart thumped a few extra times and I said absolutely. She excitedly ran upstairs and grabbed I Love You The Purplest, which is a book about a mother loving the wonderfully different things about her two sons. I read the book with her and held her tight. I then headed off to my shower to get ready for the day. It was a very special moment this morning that I know won’t replicate as many times as I would like.

 

Hold on to these moments. Lead well. Love your families with everything you have. 

 

Punch List out.

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The Coop Shovel Flag Hand Off

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It was a crisp February morn… crisp enough to wear short sleeves, in fact. A change was in our midst and you could feel it coming in the air as Phil Collins would say.

Three weird-O’s (NASA, Dirty Harry, and YHC) showed up at approximately 4:10-4:13 to pre ruck four miles. Wegmans joined in somewhere along the way to get his daily mileage in, and then peeled off to get the field ready for his Weinke.

As Wegmans prepped, we finished our rounds and met up with other PAX around the shovel flag, which would soon be in my possession. Sixteen was the count.

Wegmans called the time, disclaimed the disclaimer, and then took us to the field.

We moseyed, we circled up, and we wind milled. Three times, in fact. Just enough to get Ginsu going about his affection for this specific movement. I cannot recall the other warm up exercises, but they were all counted to prime numbers in true Weginator fashion.

It was at this moment that I realized I had to utilize the best part of the AO. The toilet. I truly understand why NaFo is the #bestAO now.

Wegmans counted us off by 1’s and 2’s as I ran for the facilities. I took my break and found there was a 100 yard race of burpee/tire flips (one at a time), and my team has lost. This meant we did 10 Burpees while the other team did monkey humpers in our direction. We had a second chance, and we just about prevailed until shenanigans took place. Wegmans punished all of us with Burpees. That was fair.

Then he handed it off to the new site Q. I had some plans as well…

Football Field Circuit

Partner Workout

Each Partner Wheel Barrows every other 10 yards, both partners complete workouts equal to yard marker on the field that you land. Start at one end zone and work toward the other.

Endzone – Burpee Broad Jumps x 7
10 – Donkey Kicks
20 – Hand Release Merkins
30 – Jump Lunges (each leg)
40 – Air Squats
50 – LBCs
40 – Air Squats
30 – Jump Lunges (each leg)
20 – Hand Release Merkins
10 – Donkey Kicks
Endzone – Burpee Broad Jumps x 7

Gotta go back across the field.

All Together
Bear Crawls every 25 yards, stop for a workout
25 Yards
15 Bomb Jacks
25 Yards
15 Jump Squats
25 Yards
15 Bomb Jacks
25 Yards
15 Jump Squats

Props to Shield for kicking this weinke’s tail on his second post.

End with some Jack Webbs to burn the shoulders – made it to 5 Push Ups & 20 Claps.

Headed back to COT to do some quick Mary.

Ended with a shovel flag hand off. Looking forward to Site Q’ing the Coop for the foreseeable future. Hopefully I can keep the same momentum that Wegmans had working. Thanks to Wegmans for what he’s done with this AO. A true HIM.

Due to my slacking and not submitting this backblast immediately… I’ve lost track of the prayer requests. Please forgive me for that.

Some @HeardatF3 Mumblechatter…

Dark Helmet: “I wonder how this split Q is going to be?”

Wegmans: “Well I’ve already seen PL’s Weinke… so…”

Punch List Out.

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Pain

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We had a blast on this rain day. Several Pax pre-rucked. Sleep does not matter those #HIM. YHC intentionally pushed the Pax to prepare them for up and coming CSAUP. The Pax took the downpainment as challenge and got stronger.

Mosey to the side Parking Lot:

Warm up: Wind Mills (15x), Squats (15x), Mountain Climbers (15x), Ruck Swings (15x – OYO)

Grab Partner

Partner chase with both rucks to the other side of the building.

Mosey to the other side of the building.

Partner Drill 1: One partner bear crawls to the stop sign and runs back.The other partner does upright hold with his partner’s ruck, keeps his ruck on. 2x

Partner Drill 2: One partner crab walks to the stop sign and runs back.The other partner lunges with his partner’s ruck above his head, keeps his ruck on. 2x

Partner Drill 3: One partner burpee broad jumps to the stop sign and runs back.The other partner swings his partner’s ruck, keeps his ruck on.

Mosey to the bus loop.

Jacob’s Ladder. Man makers on one end of the bus loop (7x), burpees on the top of the hill on the other end of the bus loop.

Moleskin:

Today, we discussed how we need to be patient fathers. A lack of patience causes us to miss key coaching opportunities for our children. To exercise patience, we need to limit the disciplining our children.

Disciplining results in painful and short-term lessons. Using a coaching approach helps to teach our children how to make better decisions in the future (see Proverbs 22:6).

Remember, that you’re not disciplining children, you’re training future adults.

Peace,

Deacon

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SlowBurn – Wegman’s Send off to Chimbote

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Today at SlowBurn it was about Wegmans and his choice to say YES to a calling to serve. He heard this calling and it spoke to his heart and he accepted the opportunity to be vulnerable, uncomfortable and go into the world for his creator Sky Q. The cool thing about mission trips is we think its about serving others, but in reality its about Sky Q working on us.

38 PAX came to show Wegmans support. They were running, rucking, boot-camp and even Broga was represented. for 45 mins everyone got better in some fashion, but for YHC I felt led to honor Wegmans by pulling some of his work from previous workouts. I felt the best way to respect a man is to use his material. So away we went.

The Thang:

Warm Up mosey to lower lot

  • Typical COP stuff 5-7 exercise moves
  • Line up at end of lot for some others
    • High Knees
    • Butt Kickers
    • Karaoke
    • Shuffles
    • sprints

Mosey to far side of Indian Restaurant

DMB from Wegmans Ranch workout

  • Duckwalk – 20 yards
  • Merkins – 10
  • Bearcrawl back – 20 yards
  • 3 rounds

Mosey to Far side of Lowes

From the Wegninator’s Coop workout

  • Partner up
    • #1 = Wall Sit
    • #2 =
      • 10 Broadjump Burpees
      • 10 Powerskips
      • 10 Plankwalks (right and then left)
    • Flap jack
    • 3 rounds

Mosey to opposite side of Lowes

From Wegmans’ Slow Burn workout – The Triple Check

Groups of 3

  1. Al Gore
  2. Plank
  3. Run Lap around parking lot
  • 3 rounds, with each person rotating position

Mosey back to COT

Wegmans’s shared his WHY during the workout and serving others and his willingness to be vulnerable in a strange place and open to see what Sky Q will do.

Many in the group have been on mission trips before and I believe that we all have intentions of serving and helping others, however these trips are about what Sky Q teaches us about ourselves. Gives us perspective and understanding that everyone around the globe are all children of HIS and we should love each other.

Best to you Wegmans and look forward to hearing the lesson’s learned.

Cake Boss

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The MILE HIGH CLUB

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Did you sign up for Pathfinder/Pathfinder advanced training? Do you like walking up hills wearing an expensive backpack? Wondering, how are you going to get a 10 mile mountain ruck in?  Have you always wanted to join the MILE HIGH CLUB?  Do you enjoy getting kicked in the face?  Then have we got the event for you.

 

The Mile High Club

Saturday 16MAR2019

0700 Crowder Mt State Park

 

Clown Car meet up: 

0615 Publix on Gold Hill Road, Fort Mill

We are going to ruck up and down the mountain ~7(ish) times wearing our fancy backpacks. We will gain over 1 mile of elevation and easily hit the 10 mile mark.

FUN FACT:

A ZIMA MILE is 2-7 miles straight distance.  A Dirty Mile is at least a 5280ft climb.

PAX are responsible for their own hydration and snack needs. Those who choose the harder thing and complete this ridiculous challange will aslo earn a PATCH. Yeah folks, we will be handing out custom patches. So come join YHC, Punch List, and Wegmans for all 3 F’s.

We will be collecting cash donations for Iraq and Afghanistan Veterans of America, a non-profit veteran organization that helps Iraq and Afghanistan veterans navigate life once their time in service has ended. They assist Veterans in finding employment, education opportunities, medical care, suicide prevention, and so much more.

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#Kotter Q was how it was billed

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8 PAX joined YHC this cool morning. Site Q Wegmans has been holding me accountable with getting out to post, regularly. His solution: put him on the Q list! It worked.

Disclaimer – Disclaimed.

Warm up:

Mosey around parking lot; dynamic stretches:

+Karaoke left/right

+Knees to chest / ankles to hips

COP:

+40 SSH; in cadence

+8 Windmills; in cadence

+10 Imperial Walkers; in cadence

+10; Merkins / 8 Peter Parkers / 8 Parker Peters; all in cadence

+Honey Mooners / Downward dog

Mosey past pull-up bars towards the playground

The Thang:

Two teams –

25 yards – Wind sprints: Result – Losing team 10 burpees / Winning team 5 burpees

25 yard – bear crawls: Result – Losing team 10 burpees / Winning team 5 burpees

25 yard – wheel barrows – Result – Losing team 10 burpees / Winning team 5 burpees

Partner- up:

Exercise #1 Partner 1: 100 Merkins  (total between both partners) / Partner 2: run lap around playground

Exercise#2 Partner 1: 200 LBC  (total between both partners) / Partner 2: run lap around playground

Exercise#3 Partner 1: 100 Carolina Dry Docks  (total between both partners) / Partner 2: run lap around playground

~5 minutes of Mary.

COT.

NMM:

Thanks to Site Q Wegmans for getting me on and keeping me on the Q List. It was the motivation I needed to get back into shape to at least try to bring a beatdown.

#CoopStrong

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The Ranch – Where you need to prepare for the unexpected!!

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8 Ruckers were out marching around when 16 more PAX arrived at the cold Ranch. YHC was expecting low numbers since the temp was 20-22, but I was thrilled to see the men circling and getting ready for the unexpected.

The Thang:

Mosey to entrance
COP

SSHs-20
CCDs-18
Seal Jacks-20
Wind Mills-15
Imperial Walkers-20

Mosey to baseball field……it was creepy dark!!

3 rounds of Crawl, Walk Run

Home to 1st-bear crawls
1st to 2nd-lunge walk
2nd to home-Run

Mosey to bridge

Two lines and Partner is next to you
Wheel barrow little baby Jesus up steps alternating when needed

Indian Run to Football field

Partner Carry to playground

With Partner: 1 does exercise/1 runs lap
Pull ups
Derkins
Swing Crunches
Dips

Burpee Indian Run back to COT

IT was a fun filled day at The Ranch and the PAX worked hard and pushed each other. Message was about being prepared and no matter if its preparing for breakfast or for retirement, as a leader we need to be ready for the expected. Today my Director resigned from our team and company. We don’t know who our leader will be or what our organization will look like, but as leader of my work and home I need to look in the mirror and say, Get After It! There is no waiting to see where the chips fall,  but to get out in front and lead. Reflect on all things in your life and address those things that you need to get prepared for……finances, stronger marriage, tough talks with the kids and death. Don’t leave these for someone else to take care of.

Thanks Jiffy for the lead…..humbled and honored!!

Cake Boss out!

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2019 Q1 PFT – The Coop

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YHC decided that 2019 needed to have an old tradition re-instituted, the Quarterly Physical Fitness Test.  So, Wegmans has given me the last Wednesday of every 3rd month to test and track the progress of the Pax.  The Thang:

Pull Ups – 1 minute

Situps – 1 minute

Pushups – 1 minute

1 mile run on track

Done – here are the results, in no particular order.  Just how they showed up on the sheet.

DNP – Did not Participate (these guys did a pre-run!)

Name Pull Ups Sit Ups Push Ups 1 Mile Run
FunHouse 5 45 37 6:40
Sk8orDie 5 39 37 DNP
DarkHelmet 22 42 64 7:21
Kaiser 15 22 61 7:38
SugarBug 3 29 36 8:41
Esso 12 38 43 8:25
Sasquatch 24 54 64 DNP
ChickenHawk 25 43 60 7:37
Wegmans 1 26 24 8:54
Husky 13 45 52 7:34
PunchList 12 39 33 6:48
DirtyHarry 5 50 50 7:28
Youts 18 44 51 8:49
Slash 8 26 31 8:45
Xray 3 12 25 9:15
Chunck 2 32 20 8:32
Tinsel 22 38 36 8:43
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Heavy Hors D’oeuvres at Block Party

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Today, we enjoyed a variable palate of play sand, peat gravel, and dirt. Luckily it rained around 0400, making it not “too dry” of an offering. I rolled up around 0445 to check site conditions, and had my back up plan ready in case it was too moist. Cars started rolling in around 0505. 

 

Meet up to start

Disclaimer

Mosey halfway around park and Back

Stop at .10 & .20 Mile Intervals to Warm Up

Each Stop = Warm Up Exercise (s)

Mosey to 

7 x Merkins

Pause for walker!

3 x Merkins

Mosey to next .10

11 x SSH

10 x Windmills

10 x Deep Squats + Yogi Squat

Mosey Back to Parking Lot

Quick Yoga Sun Salutation/Side Plank both sides

 

Partner Up 

This is when I turned to my truck bed, filled with a delicious offering of pain. 

Grab some heavy hors d’oeuvres and mosey to the lower Pike Parking Lot. Halfway(ish) we swap coupons with partner. 

 

Circuit Down in the Parking Lot – Flap Jack the following:

Partner 1 Runs up the grass hill and back, partner 2 works out with coupon. Flapjack.

Squats

Thrusters

Deadlifts

Bent Over Rows

Curls

Every round, shift to sandbag to the left of you so everyone enjoys the varying weights (40-60).

After we finish in the lower parking lot, we mosey to the base of the hill.

Partner Farmer Carry sandbags to upper Pike Parking Lot

Line up on end of the parking lot:

Partner 1 lunges with coupon on shoulders across lot, partner 2 does 10 merkins, runs to partner 1 and flapjack. Do to the end of the lot. Switch sandbags. 

Line up on this side of the lot.

P1 holding sandbag does manmaker burpees while P2 runs to far end of lot and back. Flapjack. Do two rounds. 

Mosey back to COT. Halfway there, partner 2 takes the bag from partner 1. 

Everyone grabs a coupon! Flutters to the end. 

 

Name-a-rama

 

Announcements

YETI Happening 2/23

Joe Davis Run for Recovery – 3/9 – Prices go up 2/1

Q Source this week: Lizards, Bull Frogs, and Leeches 

If you aren’t doing Q Source as the group, it is still worth reading. I was pushed by Pusher to do so, and I think I will. 

 

Prayers/Praises

C-Span was next-door to the active shooter at the UPS store in Philly yesterday. Pray for his (and concentrica) continued safety and readiness at all times. 

Prayers for my brother-in-law and his current dive down deep into “end of times” theories. His marriage, relationships, and work are all suffering. Pray that he keeps his eyes focused on Jesus first and foremost. 

 

After we prayed we discussed our words for the year. I heard a few in passing, but wanted to remind all to keep your focus on your word and let those close to you know it and hold you accountable to it. 

Mine is Activate. I am not the leader I want to be, and I have for too long sat passively and let things happen as they happen. This is the year I activate the leadership within me that I know has always been there. 

Block Party was a mainstay of mine this past summer, and I’m excited I finally was asked to Q. Thanks for the opportunity, Shady. I appreciate you asking me to step up. Everyone kept saying how quickly the 45 minutes went. I agree and I was happy we were able to keep it moving quickly! Great work by all men who showed up. 

Punch List Out.

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