Tag: Pusher

Donuts are a food group!!

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WARMUP:
Slow mosey
Lunge walk
Mosey
Fruit pickers
Imperial walkers
Low squat
Merkins
Slow mosey
Hillbilly walkers
Moracan night clubs
Slow mosey
3 rounds of Swing crunches and pull ups
THE THANG:
Accumulating ladder with bear crawl or lunge across turf between sets of exercises
1 merkin- 12 total
2 big boys – 22 total
3 SSH – 30 total
4 flutters – 36 total
5 burpees – 40 total
6 leg lifts – 42 total
7 sumo squats – 42 total
8 American hammers – 40 total
9 monkey humpers – 36 total
10 mountain climbers – 30 total
11 donkey kicks – 22 total
12 ski abs – 12 total
MARY: no time
ANNOUNCEMENTS:
The Barry 7/22 7pm
Trash pick up
Blood drive
Christmas party
COT:
Temptation is real and used often since the beginning
As men we are made to make the tough decisions and hold the line and choose wisely when faced with temptation
Look to Sky Q and Concentrica and don’t do things impulsively :clap: :bacon: :fire: :point_up_2:

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Bad Decisions on Gardenia

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Been a while since Q’ing and not in my best shape but felt like we all needed a kick in the teeth and had some bad ideas…

WARMUP: Sasquatch and YHC ran about 2.5 mile pre-run down Dave Gibson, past school, and up around Walmart.

THE THANG:
Head towards Gardenia hill in Baxter ~1.5miles…

Monkey humpers on 160 until a couple cars passed… maybe 20 IC

Every quarter mile stop for IC exercises that stacked….
merkins then add LBCs then add LSS then add SSH

At bottom of Gardenia come up with a lot of bad ideas….

all you got to the top then struggle through some IC SSH for the 6

Mosey to bottom

Nur back up to first light pole then IC SSH for 6

Bear crawl to next light pole then IC MNC for 6

All you got to the top then IC SSH for the 6

Return to COT with stops every quarter mile for stacked IC exercise

SSH then add LSS then add LBCs then add Merkins

MARY: IC IWs, IC Freddie’s, IC AHs

ANNOUNCEMENTS: Schweaty Barry 7PM July 22

COT: Yup

Bad things happen all the time – keep a positive attitude always and those around you will be better off

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No Warmup – Just Work On The Ranch

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WARMUP: Nope
THE THANG:
Run to the close end of the loop at SMS. 25 Merkins I/C
Run to the other end of the loop, 25 Squats I/C
Run to the other end, 25 Heels to Heaven
Run to the other end, 25 Freddy Mercury’s

Line up on the wall. While all PAX hold themselves in the up position on the wall, one PAX performs 3 Mike Tysons.
Cycle through until all PAX perform 1 round.
Next cycle, 2 PAX perform 3 Mike Tysons.

Mosey to the close end of the stretch behind the school
Run to the other end, 5 Burpees
NUR back, 1 Burpee
Run back, 25 Shoulder Taps I/C

Mosey to the loop on the back of the school.
Partner 1: Run the big loop
Partner 2: Elbow Plank
Perform 2 rounds.

Run (or mosey) to the playground
Partner 1: 15 Pull-Ups
Partner 2: Mountain Climbers
Perform 2 Rounds

The rest of the Weinke shall remain unknown.

MARY: Yes
ANNOUNCEMENTS: You know what they are.
COT: Yes

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Pyramid of Pain

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WARMUP: Circle up in the parking lot at COT for the following, all 4 count:
– 15 SSH
– 10 WM
– 15 IW
– 15 MNC
– 10 Strawberry pickers
Then mosey to the parking lot entrance on Main St by Hobo’s for…….
THE THANG:
Pyramid of Pain
Workout area is the parking lot behind Hobo’s, from entrance on Main to entrance on Clebourne. 7 exercise stations, first one right at the lot entrance on Main, each approx 25-30 yds apart, with the final station 7 at the entrance on Clebourne. Stations are:
1. 5 burpees
2. 10 cinderblock curls
3. 15 cinderblock overhead press
4. 20 LSS
5. 25 merkin
6. 30 LBC
7. 35 flutters 4 ct
Method
Start at station 1, do the exercise. Lunge walk to 2, do the exercise. Then run back to station 1. That is round 1. Repeat, but each round you add on an exercise station, doing each station, do not skip any as you progress towards each station. Lung walk to each station, then run back to starting station 1.
Rd 1
Station 1 + Station 2
Rd 2
1 + 2 + 3
Rd 3
1 + 2 + 3 + 4
And so on until you get to station 7

Everyone finished all stations. The plan was to then, after you finish station 7, do NOT run back to starting station 1, but instead cross the railroad bridge on Clebourne, then stop at the field that COT is on the opposite end of (approx 80 yards?), then bear crawl across the field to the gravel lot, then run back to starting position 1 and repeat. We ran out of time, so after we finished station 7 we just ran across the field to COT just in time for 6am.

Everyone did GREAT! Mumblechatter was excellent, humidity was off the charts, we all put in a solid effort of pain and sweat equity. I will Q this again if given the opportunity, but will skip the warmups so we can do the bear crawl to COT.

MARY: None
ANNOUNCEMENTS: A LOT going on. Read the newsletter, reach out in COTs and get involved.
COT: A lot lifted up. Do not forget to celebrate the good things, good moments in life, do not just focus on the negative or bad. Little victories. They help change the prism of how you look at things. If you only tend to focus on the bad or negative, that is all you will see. Do not let the good things slip through! Change that prism, one little victory at a time.

Thanks for the opportunity to lead.
SYITG
-NASA

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It wasn’t that hot or humid

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WARMUP: not at MP
THE THANG: Running was the game. Up Massey to gas station. Each stop was 5 Spider-Man merkins, 10 CDD. Next stop was corner of Aubrey for same 5 and 10. To Skipper cross road for 5 and 10. All the way to the City Hall office building (I think it’s called), 5 and 10. Up to the painful glass filled parking lot for 5 and 10. To the print shop for 5 pull ups, 5 and 10, then 5 pull ups again. To the corner down by burrito place, 5 and 10. To COT, 5 and 10. Back up to gas station, 5 and 10. Down the street past the park to 160, 5 and 10. All the way back to COT, 5 and 10.

Then to the church 4 corners for…5 and 10. Shortcut back to print shop for Soup, earned $1, but up the hill and back to print shop for the rest of us for the 5, 5, 10, 5 series.

Then back to COT.
MARY: not really
ANNOUNCEMENTS: July 4 convergence, July 3 men’s food shelter
COT: completed

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It’s a New Day….Woooo!

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WARMUP:
Warm up with Mosey stopping at light poles for some exercises

Partner I wall sit
Partner II run around building
THE THANG:

Mosey to football field
From goal line
Bear crawl 10 yards
LCBs at 10,20,30,40,50
Mosey to other goal line

From goal line
Lunge walk 10 yards
Squat jump at 10,20,30,40,50
Mosey to other goal line

From goal line
Plank walk right 10 yards
Leg lifts at 10,20,30,40,50
Mosey to other goal line

From goal line
Reverse lunge 10 yards
Sumo at 10,20,30,40,50
Mosey to other goal line

From goal line
Plank walk left 10 yards
Freddy Mercs at 10,20,30,40,50
Mosey to other goal line
MARY:
ANNOUNCEMENTS:
Juky 3 Bethel shelter
July 4 convergence
July 22 The Barry

COT:

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Burpees in the Gloom: Because Therapy is Expensive

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YHC Arrived 15 minutes early. Stretched in the stillness. As the PAX rolled in, we opened with this thought:

Opening Message:

““We showed up before the sun—when it’s quiet, still, and easy to stay hidden. But it’s in the dark where integrity is tested. In life, leadership, and faith, it’s not about how loud we are in the light, but how consistent we are in the dark.””
Warm-Up:
– 20 Imperial Walkers (IC)
– 10 Hillbilly Walkers (IC)
– Deep Stretch: Wide leg, center, right leg, left leg

The Thang:
Mosey to Harris Street Park
Along the path, we stopped at 4 points—each time completing:
– 2 Burpees OYO with a reflective question:

1. Who are you when the world’s not looking?
2. What habits are you building in the unseen hours?
3. Is your character the same at home, at work, and in the gloom?
4. What dark corners still need light in your life?
—
At Harris Street Park Basketball Court
Escalating Suicides:
– Run suicides. After each round, add reps

– 15 Carolina Dry Docks
– 20 Wide-Arm Merkins
– 25 Squats
– 30 LBCs
—
Mosey up Harris Street to the Church
– At each power pole: 3 Triad Burpees (Wide, Regular, Diamond)
– At each street sign: 15 Big Boy Sit-Ups
– Modified to 2 Triads, then 1 Burpee + 10 BBSUs due to time constraints
—
Mosey Back to COT
Slowed the pace for final thought:
““Nothing is hidden that will not be made manifest, nor is anything secret that will not be known and come to light.” – Luke 8:17 (ESV)”
Jailbreak to COT
Minute Man smoked it, proving 52 looks strong when you own the dark.

COT:

““As the sun rises today, ask yourself—what part of your life do I need to start owning better in the dark, so I’m stronger in the light?””
We closed with praises and prayer—each man shared one thing they’re bringing from the shadows into the light.

Honor to lead.
– Cornerstone

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Last minute DORAs

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WARMUP: SSHs
THE THANG:
Dora #1 – Farmers Carry
– 50 burpees
– Squats w calf raises 100
– Mike Tyson’s 150
– Mountain climbers 200
Dora #2
– Man makers 50
– Goblet squats with calf raises 100
– Halos 100
– Plank pass throughs 100

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Golf

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WARMUP: Running with burpees
THE THANG: Golf
10 merkins and 10 LBC’s at every tee box
5 burpees at every green
Each hole varied in length – par 3, par 4, or par 5
Front 9 was both hills on Monroe white
Back 9 was from footloose to amor Artis.

PAX got to the back 9.

MARY: no time – pax were playing golf
ANNOUNCEMENTS: read your newsletter
COT: 5th core principle

Thanks for the call, NASA. :eye:

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