Tag: Pusher

1% better at Slow Burn

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YHC was honored to be given the Q stick at Slow Burn and challenged the Pax to get 1% better this AM. You see, status quo is comfortable and safe because it is known. Showing up to an AO offers disruption because you do not know what you will encounter from the Q. As a Fort Redwood I dont have tons of new ideas but I do challenge those in attendance to get better as I am confident that this momentum will carry you through the day as it has for me over the years.

WARMUP:
Mosey to Persis parking lot and circle up
Windmills x 10
SSH x 20
Mtn x 20
MNC x 10
IW x 10
Lets go!
THE THANG:
Mosey to Lowes with (3) stations. At each station, we completed max number of reps for each exercise within a minute. Pax were instructed to use sidewalk chalk to note their number

Station 1
Burpees
Flutters
WAM

Station 2
Lunges
Hammers
Diamond merkins

Station 3
CDD
Big Boy

Rinse and repeat but with a caveat to do 1 more rep of each exercise with a partner

MARY:
Twister on Gas Pumpers
Boogie Nights on LBCs
Barry Manilow on Dying Cockroaches
Assassin on Peter Pointers

ANNOUNCEMENTS:
Read your newsletter

COT:
Prayers for safe travels, new jobs and for grace

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Q School at RoF – Leadership

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YHC was honored to lead the Pax at Q School at Ring of Fire. T-claps to Cake Boss for leading this monthly event in an effort to standardize the Q across the region. While well suited for FNGs as part of the onboarding for the Fort, Q School represents an opportunity for all Pax as being the Q represents a leadership opportunity and leadership requires practice.

WARMUP:
After reviewing this disclaimer, YHC instructed the Pax on leading as a Q as part of the responsibility to positively influence himself and others. Within this responsibility lies trust that the Pax will follow the Q until the he leads them beyond reason until an unsafe environment or without proper instruction.

Mosey to NaFo band lot for COT and review of cadence counting
SSH x 20
Mtn x 20
IW x 10
CDD x 10
MNC x 10
Merkins x 10

THE THANG:
The next discussion focused on preparedness as a Q and focused on the following:
– Reading backblasts
– Simple in design
– Scalable
– Challening effort across all fitness levels

Mosey to end of the lot for “lazier Dora” which included an explanation on Dora from Harry Caray.

Partner Up
100 merkins alternating by 10 while other partner holds plank
Run to flag pole and back
200 Squats alternating by 20 while other partner holds Al Gore
Run to flag pole and back
300 LBCs alternating by 30 while other partner holds protractor aka 6 inches
Run to flag pole and back

Next up a discussion on Vision and Articulation and a reference to Exhortation.

Mosey back while stopping for “Death By” for burpees.
Every minute counts go from 3 to 6 to 9 to 12
MARY:
Finished with 10 Big Boys
ANNOUNCEMENTS:
– Wine Dinner
– Bethel Men’s Shelter
– Jaeger
COT:
We went around the Pax “CSPAN style” expressing gratitude and prayers across jobs, healing, children being saved and our parents. YHC was blessed by the presence of these men today and hopefully each feels challenged to be the light for the remainder of the day.

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Ruck tour

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WARMUP: None
THE THANG: Rucking
MARY: She wasn’t there
ANNOUNCEMENTS: Last call for wine tasting and dinner at Epic
COT: Prayers for family and career decisions

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Med balls, sandbags and sledgehammers

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WARMUP: Moroccan night clubs, low slow squats, low slow merkins. Windmills
THE THANG: mes balls and sandbags were lined up. Pax formed a line and started tossing them over the shoulder, rotate, we had 9 bags of different weights for the rotation.

Bring bags to bottom of parking lot. 4 pax will bear crawl and push/roll the medballs up the hill while rest of pax will toss sandbags forward, rotate as needed between to complete 2 circuits.

We had 3 sledgehammers waiting for us…

Next. 3 pax with hold one sledgehammer each with one hand with arm straight out and hold it while rest of pax mosey around parking lot carrying, sandbags, medballs and rucks. Rotate as needed for 10 minutes alternating between hammers and mosey.

Back to pushing medballs up the hill while bear crawling, 10 pax bear crawled up and down the hill in a rotating form while 3 pax made “halos” with the hammers, rotate again between hammers and med balls. another 10 minutes.

I’ve been wanting to try the bear crawl /med ball push for a while and now it’s one of my favorite modes of transportation.

Shoulders will be smoking tomorrow.

MARY: broga
ANNOUNCEMENTS: jaeger, Q source happening once a month at Sweetwaters.
COT: fifth core principle.

Tinsel OUT

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Blimps at the GC

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Short disclaimer then jog around back of center for warm-ups. Normal stuff: SSHs, imperial Walker’s, low slow squats, merkins, Peter Parkers, Parker Peter’s, and MNCs. Mosey to back hill for accumulating BLIMPS. 5 Burpees, 10 Lunges, 15 Imperial Walker’s, 20 Merkins, 25 Plank Jack’s, and 30 Squats. Start at bottom with 5 burpees, run to firestation for 10 donkey kicks, run back to start. 5 burpees, 10 lunges, run to station for 10 donkey kicks, run back to start. Repeat adding letter each round. Pollo had to duck out due to asthma flair up but it took us a while to find him. So good lesson to always pay attention to all PAX. After we got that squared away back to blimps. I think we figured out how to count the imperial Walker’s by the 5th round. Finished up back at fountain so we bear crawled one loop around it. Jog back toward cars stopping at other traffic circle. Partner up for 20 partner merkins with hand slap in-between then 20 partner big boys with hand slap at top. Jog back to cars for a few rounds of Mary, except somehow Autobobn thinks Merkins qualify as Mary. But all good, recover and COT. Lots of sickness going around and PAX coming back from being out. So prayers for health right now. Thx for the opportunity 1/2 shell!

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Pretty warm for 17

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WARMUP: pledge
THE THANG: mosey over to Academy and Monroe white
Hill pendulum from parking lot to parking lot on Monroe white – 10 jump squats/squats at the top of one hill, 2 kraken burpees at MW and academy , 10 lunge jumps/lunges at 160. Rinse and repeat.
MARY:
ANNOUNCEMENTS: D2DB
COT:

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Keep the heat up- Flight Plan

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WARMUP: Put hat on
THE THANG:
Run down market
Left on Shady Grove
Take trail at back of YMCA lot
Follow up 6th Baxter to Sutton
Right on Sutton to market
Back to Shady Grove
Rinse and repeat 3-4times or 3.5-4.5mi
MARY:
ANNOUNCEMENTS: someone find pusher :man-shrugging:
COT:

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Galaxies and Manhole Covers

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WARMUP:
Standard stuff. SSH, IW, Hillbilly Walkers, Merkins, butt-kickers, high-knees

THE THANG:
Ran to side of Lowes, Partnered up (size not matter) and worked through 8 sets of 80-counts, split between partners. Every 2 sets, pax took a brief mosey to the front of Lowes and back.

SET 1
PARTNER A – 20 MERKINS
PARTNER B – PLANK
FLAPJACK to reach 80

SET 2
PARTNER A – 20 SQUATS
PARTNER B – AL GORE

FLAPJACK to reach 80

Run

SET 3
PARTNER A – 20 PETER POINTERS
PARTNER B – Elbow PLANK
FLAPJACK to reach 80

Set 4
PARTNER A – 10 Lunges (5 each leg)
PARTNER B – Deep squat
FLAPJACK to Reach 60

Run

SET 5
PARTNER A 20 – DRY DOCKS
PARTNER B – Downward Dog
FLAPJACK to Reach 80

Set 6
PARTNER A 10 – Run Stance Switch
PARTNER B – AL GORE
FLAPJACK to Reach 80

Run

SET 7
PARTNER A – 10 CRAB CAKES (4 count)
PARTNER B – UP DOG
FLAPJACK to Reach 40

Set 8
PARTNER A – 20 Calf Raises
PARTNER B – Hold crunch
FLAPJACK to Reach 80

Ran to wall beside Indian restaurant. Did 3 rounds of wall-sits with pax taking turns various things (burpees, runs to a manhole cover, and a round of Jack Reachers.

MARY:
Mosey back to COT for a bit of Mary. Maybe…or maybe we were at time.

YHC is always learning at these workouts. Today, I learned that none of the pax had any idea of the name of the closes galaxy outside of our own Milky Way. I also learned that you can’t talk about a manhole cover in a group of all men without there being some confusion on what is meant by that.

Great work by all men. So thankful to be a part of this F3 thing.

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