Tag: Pusher

Pink Mangoes and Root Beers Dum Dum Pops

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2 went on a run.
2 brought extra weight to the bootcamp.
Being a moderate, I gave it everything I had to match to intensity of those who showed.

Warm up:
ran to the top of “the” hill and alternated types of exercises: standing, on your 6, standing, plank. Various exercises, 3 times, count about 10-15.
Back down the hill and a few monkey humpers for our friends from Minnow Pond.
The main event:
5
5-10
5-10-15
5-10-15-20
5-10-15-20-25
5-10-15-20-25-30
different exercises with a run in between, utilizing the stairs, all the stairs.
Again, a few monkey humpers for our friends from Minnow Pond.
One round of Assassin suicides (repeat instructions to Bandcamp as needed).
back near COT for the crowd favorite Mahktar N’Diayes
Finish up with Jack Webb, very near a full JW
Various exercises through out included:
imp walker, hillbilly walker, toy soldier, freddie mercury, gas pumpers, LL Squat, side squat, jump squat, travolta, merkins, SSH, flying squirrels, shoulder taps, crunches, O/H claps, BB sits.
Thanks to DOJO for the nod and all of those who participated at 80% or more.

Looks like we made it,
Barry Manilow

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Last Site Q for Boehiem

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WARMUP: welcome the new year.
THE THANG: River District run
MARY:
ANNOUNCEMENTS: Lots… Newsletter
COT: Boehiem has served the Pax well as site Q of Flight Plan for 6+ years. Thank you for your leadership!!!

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DORA Ready with an unexpected whistle

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Disclaimer: when you hear a whistle you owe 10 burpees; intermittent whistles throughout (maybe 10 times)

WARMUP: 50 SSH, of course, and a few others warmup type stuff

THE THANG:
– Dora #1
— 200 Merk’s
— 200 Dips
— 100 Derkins
— 100 Wide grip merks
* Partner did a 50’ish yd Bear Crawl [lots of mummblechatter here?!? Some preferring the bear crawl over merks?, guessing the holidays make some of the pax soft?? 🙂 ]

– DORA #2
— 100 squats
— 150 Monkey humpers
— whatever was next nobody got to…
* Partner did a 40ish yd Duck walk

MESSAGE: we do dumb stuff in the gloom to prepare for the unexpected; the whistle, the burpees represents the unexpected in life; continue your preparedness

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Start your One Word at Alcatraz for 2023

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11 pax gathered at Alcatraz this AM to make their downpainment on 2022 and create momentum for 2023. The Site Q, Uber, requested a discussion on One Word and Double D and YHC obliged that request by incorporating this into the workout. We also celebrated DD 56th birthday today. He is a fantastic leader and has been a huge influence on my life over the past 10 years. I am blessed to have him in my life.

Similar to years past, this week has been a time of reflection for YHC. The time between Christmas and New Year offers an opportunity to review the previous year, recognize the blessings in my life, assess how the year went and get organized for next year. I review my One Word, journal entries, calendar, budget, etc. as part of this “Year End Review”.

As I reflect on 2022, my One Word was “intentional” yet the word I would use to describe the year was “unsteady”. Some parts of acceleration including my relationship with my M and 2.0s, a strong D2D performance, deepening of relationships with SL, Whetstone and other, increased faith with Shady/Backdraft and the McGospel crew and my job environment has improved. Some deceleration particularly in the Spring/Summer, continued identity in my Mammon, some struggles at home including a torn ACL and a continued jester around self worth that leads to various symptoms. Overall, there was growth particularly as we close 2022 and I have hope for 2023.

In preparation for the workout, I mentioned to Maximus and DH to join us and they requested a difficult workout. DD was quick to oblige using his One Words from previous years and I decided to crack the seal by leading my first ever cinder block workout. I search “F3 cinder block” and found lots of good ideas.

WARMUP: DD
After sharing that DD woke up with a sense of being “full” this morning celebrating his birthday with a group of HIMs we circled up for COP:

SSH x 20
Mtn Climbers x 20
Peter Parkers x 10
Parker Peters x 10

Mosey to the baseball field

THE THANG:

DD at the Q
14 Big Boys
15 Burpees
16 hand release merkins + shoulder tap
17 Mahktar Jai
18 Apollo Ono
19 Kneetar Jai
20 Mike Tysons
21 Backward lunge
22 Freddy Mercury
23 Big Boys
24 Burpees
25 HR merkins + shoulder taps
26 Mahktar Jai (

After each exercise run to the fence and back

Handoff to Pusher

Grab cinder blocks from DD truck and mosey to basketball courts

Partner up

P1 does the following:
1 Merkin
1 Squat
1 Curls for the girls
1 Shoulder press
1 Tricep Extension
1 lunge each leg

Partner 2 planks while P1 does exercises
Rinse and repeat adding a rep up to 5

Gassers
50/50
75/25
100/25

Round 2 – rinse and repeat from round 1

Coin flip – heads equals (2) manmakers/tails equals (2) big boys

Mosey back home

ANNOUNCEMENTS:
– Dam to Dam for a Cause fundraising focus over the next 8 weeks
– Q Source relaunches on 1/3
– Upcoming BBQ fundraiser
– Murder Bunnies hockey team starts this week – great 2nd F opportunity
– Opportunity to EH younger guys in the Fort and responsibility for older guys to serve as Whetstone

All men in attendance created momentum heading into 2023. YHC is thankful that I just “keep posting” because the men of the Fort inspire me.

#SYITG

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8 Block’a

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THE THANG:
– Goal planning best practices: 12 week planning (goals into smaller chunks), S.M.A.R.T. goals, have an Idea-ation process (uninterrupted listing/brainstorming)

Word of Year:
– Think of past words
– Create a list before critiquing each word, categorize and rank

1st F Themes:
– # of posts this year
– Event(s) for year
– Time/count based goals, i.e. 4-min mile

2nd F Themes:
– QSource
– Passion… Church groups, F3 weekly meets, etc
– Event like a long golf weekend or camping
-Engaging pax you don’t know well
Set an EH’ing goal

3rd F Themes:
– 3rdF Thursdays
– Service-based project
– Join a Life Group (church)

Jester:
– What’s driving bad habits? Real Jester? “Onion” concept, keep peeling back layers
– Abstinence, i.e. quitting porn/booze
– Putting in guardrails, i.e. telling Shield Lock, avoiding situations

Mental Preparedness: Consistency, DRP, 3S2T

Improving Relationships: Consider 2nd F goals, Concentrica relationships

Advice to You get Self:
– Get a mentor
– Don’t procrastinate
– Don’t waste time wasted
-Learn to love unconditionally

COT: Prayer by the Boss of Cakes

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Warmer than Saturday!

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WARMUP:
25 – SSH
10 – Imperial Walkers
10 – Hillbilly Walkers
Plank
5 – Merkins
10 – Big Boy’s
15 – Squats
Mosey to Confederate St. across from the Police Station
5 – Merkins
10 – Big Boy’s
15 – Squats
Mosey down Confederate to intersection of Monroe
5 – Merkins
10 – Big Boy’s
15 – Squats
Mosey to Forrest St. then down to Acadamy St.
THE THANG: 4 Corners with Burpee’s in the middle
Goal: 10 Rounds Counting Down by 2’s
Corner #1 – Merkins
Round One: 20
Round Two: 18
Round Thee: keep counting down
Corner #2 – Mountain Climbers
Corners #3 – Squats
Corners #4 – Big Boy’s
MARY: Band Camp lead for 2 minutes
ANNOUNCEMENTS: D2D, D2D Bar
COT:

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Xmas Eve below Zero

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Some PAX ran the Clave Boss and then rolled out. Other PAX rolled in for only the workout. Some PAX did both.

Split quickly into 3 groups. Rebound, Sprocket, and Mark Twain each took a group through a warmup and then visited 3 stations. Double D, 38 Special, and Band Camp lead the PAX at each stations. It was too cold (11 degrees Fahrenheit with some biting wind) to vote on which station was the Ghost of Christmases Past, Present and Future (see we did work in a little Xmas theme)

38’s portion:

The Roshamburpee-fest
Demonstrated a roshamburpee (plank position, 1, 2, 3 shoot).
Assigned one PAX to the end of each of the concrete paths. Everyone will run up the concrete paths in succession (or do whatever) and challenge the guy stuck at the end with a roshamburpee.
Winner gets up and runs up to the next level to challenge the next PAX. Loser stays put and keeps plank (or just tries to keep warm). At the five minute mark called “Sudden Death!”. Everyone tries to do laps but they always challenge anyone they run by (passing challenges in progress) and basically it looks like a bunch of pool balls knocking into each other the whole way. A lot of burpees. A lot of laughs. A lot of running. A lot of fun

Double D’s portion:

Started with 10 burpees OYO.
Group then broke up into 3-5 pax.
1 pax runs to block does 1st exercise in red while others in group do exercise in green.
Cycle all pax in group through, then move to second set of exercises.

Exercises:
RED:
1.Blockees
2.Swings
3.Curls
4.OH Press
5.Rows
GREEN:
1.Squat
2.Clave Raise
3.Sumo Squat
4.Monkey Humpers
5.Lunges

We planked for 6 and a short msg. Then group moved on.

Band Camp’s Portion:
Buy in with 20 Bulgarian Split Squats each leg
Ran a version of Red Barchetta-style workout
Run down – exercises
Mosey back – 5 burpees in cadence
50 in cadence Mountain Climbers (cold hands)
49 in cadence Flutters
48 in cadence Squats
47 in cadence Merkins

COT – and to all a good night!

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Gusts 💨 of wind and pain at The Stockade

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WARMUP: mosey around Harris Teeter with stops for some exercise moves
5burpees – mosey
4 burpees- bear crawl
3 burpees- lunge walk
2 burpees- run backwards
1 burpee- mosey

THE THANG:
CakeBoss version of 12 days of Christmas was 12 exercises 12 reps each

4 corners has 3 exercises each
Do one exercise at each corner run to each pain station for 3 rounds which ended about 2mi
Exercises included the following
1. Apollo Onos
2. American Hammer
3. Dry docks
4. Peter Parkers
5. Freddy Mercury’s
6. Merkins
7. Jump squats
8. Sumo Squats
9. Lunges
10. Merkins
11. Diamond Merkins
12. Burpees

MARY:
Mosey to drive thru at drug store
10 LBCs
10 Merkins
10 dying cockroaches
10 Merkins
ANNOUNCEMENTS:
See newsletter
COT:
Do good and influence those around you

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Repeat the 400

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18 pax posted at Clydesdales this morning for a chilly mid week jaunt over to FMHS and some interval training. Weather was 35 but felt like 31

THE THANG:

Mosey to FMHS – 0.7 miles
400 m at 10k pace followed by 400 m walk/jog
Rinse and repeat for 6-8 times
Mosey back to COT – 0.7 miles

ANNOUNCEMENTS:
– Clave Boss 5k/10 at 6:30 on 12/24 at Pantheon (bootcamp after)
– 8 Blocker at Q Source on 12/27 at Panera
– 1/28 Dam to Dam Bar run

Mumblechatter
– DQ closes early (9 PM) provided by Sugar Daddy

Prayers
– Walker 61st birthday
– Middle school kid lost his father (Patel)
– Lost loved ones from 2022
– Andy Burkholder has AML

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