Tag: Punch List

Lack of Creativity, Excess of Difficulty

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One Mile Warm Up to Dave Gibson, across 160 to Emory and around to Brayden Pkwy. Sun 6 pace for the front men.

Hill Suicides
Start at base of Brayden hill, run up, run down.
At Median Break
10, 20, 30 Merkins/Flutters
10, 20, 30 Curb Dips/American Hammers
10, 20, 30 CDD’s/Hello Dollies

Do your ten at the first median, back to the bottom. Then twenty at the second median, and back to the bottom. Hit the top at 160, 30 reps, back to bottom.

After three laps, head back to Earth Fare for COT. Looped the building to make it an even four miles before calling it. Five 8 Count Bodybuilder’s to end.

Strong work by all. The Brayden hill is unforgiving.

Announcements
THERE WILL BE MEAT at the bourbon tasting on 11/18
This week we’ve also got Change Order’s Veteran’s Day clay shoot – 11/11. Hit up CO for more details.
Chad 1000x is on Thursday at S2S.

Prayers/Praises
Prayers for Band Camp traveling for work. Safe travels, brother.
Praise for Poppins’ leadership at the Bethel men’s shelter
Prayers/praise for our attentiveness as fathers and husbands.
Praise for the new faces today.

NMM
Olaf’s prayer hit me right between the eyes. He dropped a timely prayer request after a weekend of distracted parenting. How much presence would my kids perceive that I give, if I asked them? Am I giving them all of me, or only some of me?

Thanks for the tap today, Badlands.

Punch List out.

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Let’s Try That Again…

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After double booking a few weeks back… River Rat was able to get me back on the schedule to continue Rucktober into November… Ruckvember? The truck was loaded down with coupons, and we showed up on time. Check, check.

Now it’s time to work. We grabbed a few sandbags and one Jerry can and headed off into the gloom.

Iteration 1
Carry Coupon/Ruck up and down bleachers
10 Ruck Merkins
Switch Coupons, Rinse and Repeat
Ruck Lunges

Ruck around the track

Repeat with Squats, Coupon OH Press
Ruck another lap

Iteration 2
Coupon/Ruck CMIYC

There were three of us – so an improvisation was made. Drop rucks.

Pax 1 farmer carries two rucks, two other pax drop for 5 burpees. Up and sprint to Pax 1, swap position. Repeat for a lap. (Sprocket is faster than he looks, by the way!).

Grab two sandbags, no rucks. Pax 1/2 move forward while Pax 3 does 10 bomb jacks. Catch up/swap. Repeat for a lap.

Grabs rucks and sandbags. Pax 1/2 move forward with both while Pax 3 does 3 8-count body builders with ruck. Catch up/swap. Repeat for a lap.

Time was nearing expiration – so we headed back to COT.

Ended with 5 Ruck American Hammers IC.

Announcements
Thanksgiving convergences for both The Fort and The Rock. The Rock’s will take place at the JOC at 0630. Something mean and green and with casseroles… 🤷🏻‍♂️
Donut dash this weekend for The Rock
The Fort is having another blood drive on 11/17. Hit up 3D if interested. #freedtobleed

COT
Heavy prayers lifted up today. Pray the Lord’s will be done and the Kingdom of God can prevail in all of our lives.

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Orange is the new NC State Red

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WARMUP: mossy to playground for SSH, IW, HW, merkins
THE THANG: Each PAX completed 10 pull-ups then ran the path. For round 1, 15 merkins at each swing. Complete another 10 pull-ups and repeat path with 20 LBCs at each swing. Complete another 10 pull-ups and repeat path with 15 squats. Wrap it up with 10 pull-ups. Not sure Dark Helmet completed pull-ups or proper merkins since he was in the dark the entire time. Slapshot was leader as he’s trying to encourage PSU football team to whip up on that school to the south (No Pusher that doesn’t mean South Carolina) – Ohio State. Maximus wore the new NC State colors orange for his failed bet on them beating Clemson (but the ACC is a basketball conference not football conference 🤷‍♂️). Band camp never stops pushing PAX and Kermit is still in cloud 9 for Tennessee (the real orange) for beating the other school to the south (again, not South Carolina nor Georgia). Bobber even posted and complained that the monkey bars were wet (isn’t he a fisherman? Aren’t they always wet?)
MARY:
ANNOUNCEMENTS: skeet shooting sign ups!! Shower curtain collecting coats
COT: prayers for Shower Curtain continued healing, balance – even better harmony.

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The MURPH

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WARMUP: Only if you showed up early.
THE THANG: The MURPH (in honor of Lt. Michael P. Murphy)
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile
MARY: Yes – Led by those that finished with time to spare.
ANNOUNCEMENTS: Shieldlock challenge and various other happenings found in your weekly newsletter.
COT: It happened and was important for the 16 of us in that B.O.M.

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Double Booked at Bushwood

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COP
1:4 – 5:20 Burpees:SSH

“Whoever isolates himself seeks his own desire; he breaks out against all sound judgment.”
‭‭Proverbs‬ ‭18:1‬ ‭‬‬

Lately, YHC has been feeling a bit out of sorts, and some of that has lead to isolation. Not excited about it in the least. But when things don’t seem to go our way, the verse rings true. We fall back into the comfort of isolation, listening to only our own voice – breaking out against all sound judgment. Accepting advice from no one.

Hill Suicides
Each Median Break
10, 20, 30 Merkins/LBC’s at each turning point.
10, 20, 30 Curb Dips/Flutters

“The purpose in a man’s heart is like deep water, but a man of understanding will draw it out.”
‭‭Proverbs‬ ‭20:5‬ ‭‬‬

We will drown if we do it alone. We must seek wise counsel – drawing out understanding by rubbing shoulders with other wise men. We cannot do this alone. We are fools if we think we can beat the odds.

Round 2
10, 20, 30 CDD’s/Hello Dollies
10, 20, 30 Squats/Rosalitas

“As iron sharpens iron, so one man sharpens another.”
Proverbs 27:17

On the way back to COT, did some lunge walks, squats, active recovery pulses.

MARY: Finished off with gas pumpers and WWI Sit-ups

COT
Prayers for Cyclops’ 2.0 and mental health
Prayers for UHAUL’s buddy – son going through some health issues
Prayers for YHC that isolation not get the best of me

Punch List Out

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It’s About Time!

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YHC tried to Q in September and missed the opportunity due to concentrica demands. Last week, DR. This week, finally!

It is Chad season, so we put in some step ups after a coupon ruck, followed by Farmer Carries vanity muscle work.

Step Up Work:
30 minute EMOM (:40 work/:20 rest)

Vanity Work:
1 Pax Farmer Carry out/back with Jerry Cans
Rest of Pax do one movement, rotate, repeat
OH Press
Bent Over Rows
Ruck Curls
OH Hold
Ruck Swings

Stretch it out.

Moleskine:

Kaiser mentioned life is in seasons – which is very true. To be able to realize the seasonal transition is another level of awareness. My prayer is that God will reveal those seasons and the changes to us so we can better lead our families.

Announcements:

Dam2Dam fundraising season is in full effect. Check out your newsletter or hit up Boss Hogg to learn more.

COT:

Praise/prayers for Divac’s second child in his wife’s womb – coming May 2023.
Other prayers meant for COT.

Thanks, Divac, for persisting for my Q – appreciate you.

Punch List out.

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Chad 1000 Conditioning

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WARMUP: Rucked to Trailhead Park; 10 mins of park bench step-ups with rucks on; AMRAP
THE THANG: Rucked to the top of Powerline Hill, came back down the hill, and retro-rucked (walked backwards) back up to the top of the hill; rucked back to AO base.
MARY: Is soap in the mouth still as effective as it was when we were kids?
ANNOUNCEMENTS:
COT: Stays in COT

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Deadly DORA

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WARMUP: SHH, Imperial Walkers, windmills, cherry pickers, Moroccan Nightclubs, arm circles
THE THANG:
5 Manmakers just to get the mind right!
Kettle Bell DORA with a partner. 100 KB Swings (combined count) partner is running 150 yards. Flip flop the running until the total rep count is 100. 200 Chest Presses; repeat the running and the combined rep counts. 300 KB Squats; repeat running.
DORA round 2: repeats DORA above but reduce the rep count and running distance by 50% but increase speed of completion.

Get in Groups of 3: 1 person Farmer Carries 2 bells total distance of 40 yards. 2nd person does Seal Jacks. 3rd person does curls. Rotate through each exercise one time each.
Round 2: Farmer Carry; Plank Jacks; Overhead Press
MARY: LBCs for the final 30 seconds
ANNOUNCEMENTS:
COT:

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Back to the Roots

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YHC wanted to take Seabiscuit back to its roots and hit a speed workout. So we hit the road and went toward the track at Forest Creek Middle. Much to our delight the gate was unlocked and no inseams were torn.

WARMUP: Brief mosey down the hill of Dominion Ridge to the gate, one east lap around the track.
THE THANG: 8×2 Minutes of 80% effort , 2 minutes recovery pace
At the 35 minute mark we hit the road back up the hill toward COT
MARY: 20 Flutters IC, 10 Gas Pumpers IC
ANNOUNCEMENTS: TRASH PICKUP this Saturday. Meet at Peach Stand at 0745. 2 hours max.
COT: Prayers for UHauls family, sickness abounding in extended relatives.

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Bring Home the Bacon

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COP
SSH – Low Slow Squats – Merkins – Southern Gentleman – Northern Aggressor

11’s on Backside Hill (Grant Farms Dr)
CDD’s/Lunges

1.5 Miles and 240ft of Elevation Gain later… Mosey to wall behind express oil change

DORA
50-100-150
Derkins – Dips – Step Ups

Jail Break to COT

At the outset of the workout, YHC offered actual bacon to the pax. The challenge was whoever is #king gets to bring home a bag of home cured/smoked bacon. Who would have thought that a vegetarian would bring home the bacon? Gears said his kids will enjoy it.

Announcements
Cash Memorial WOD tomorrow at Ring of Fire
Charity Shoot 11/11 with Change Order for the FM Care Center
Blood Drive coming to a text message near you – hit 3D up for more details

COT
FMHS threats being made against the principal, prayers for all involved and that the person making the threats does not follow through.
Prayers for Gears’ mother.
Prayers for Slow Jams’ wife.
Prayers for we leaders.

Thanks for the repeat Q, Slow Jams. Glad I was able to show up to this one!

Punch List out.

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