Tag: Pusher

The Fort: Flat Tire & Band Camp

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8 PAX gathered in the gloom among many more vehicles than the represented by the posting. Clearly some P200 Runners were  training in our midst.

Flat Tire on Q

Disclaimer

Clockwise Mosey full-loop around jogging path.
COP IC
SSH
Imperial walkers
Windmill
Wide arm merkins
Low slow squats with calf raise
Bomb jacks
Overhead claps

Mosey down jogging path to mile marker for group work
At each marker, start with 1 exercise, 5 count.
At each subsequent marker do that again and add next exercise plus 5 more IC.

We did:
5 burpees
10 Scorpion Dry Docks
15 Freddy mercury
20 jumping lunges
25 mountain climbers

Mosey to the dreaded hill

Pick a partner around the same size
Wheelbarrow up hill
Walk back down and switch Back up

Handoff to Band Camp

Monkey Humpers x10
Howling Monkeys

Mosey down the hill towards set cones

Lateral Slalom through cones

Bearpees (OYO 1 Burpee followed up by 4 count bearcrawl forward) from cones to bottom of the hill

10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up (Deconstructed Burpee)

Bearpees back to cones (2 burpees, 8-count bear crawl). YHC had more of this planned but was smoked after two rounds…..If you can’t Q it, don’t do it….so I modified.

Plank–>Honeymooner–>Downdog–>High Lunge–>rinse repeat
Message during sequence

Lateral Slalom through cones x4

Plank–>yoga quad stretch (Crescent Lunge: Anjaneyasana)

Bear Crawl Slalom through cones x2

Slow mosey towards the hill (called out for walking by the returning-from-a-9-mile-run Gecko)
Crawl Bear up the hill

Mosey towards Calhoun St. field.

Bear crawl back to COT (this was a long way to bear crawl)

Plank
Shoulder Tap x10
J-Lo x6

Saved just enough time for some Pigeon Lunges

NMM

In my professional life as a music professor, I’ve been thinking about language and the way we talk to ourselves. After attempting something for the first time or a skill that is still developing, I often hear students say, “I can’t ______.” As if saying “I can’t” excuses them from needing the skill/competency/etc.

My response is often a little pithy at first. “Well you know what Abraham Lincoln said. If at first you don’t succeed. . . . . . just quit. You’re done.” This usually gets a little laughter. Then we redirect to more constructive language. E.g., I’m still developing that; I’m not there yet; (or if “can’t” must be in their vocabulary) I can’t do that yet. The yet makes all the difference; it allows for progress to happen in the future.

We would never talk to a friend the way we talk to ourselves. If a friend attempted something for the first time and failed, no one would seriously respond, “Oh well, guess you can’t do it.” But we tell ourselves that or something similar all the time. And what’s even worse: we believe it! By believing it, we make it true! Living out the definition of self-fulfilling prophecy.

In our inner monologue can we treat ourselves like a fellow PAX? Strive to create an internal language that leads to encouragement and acceleration. A language that allows for disruption rather than just perpetuates the status quo.

-Band Camp dismissed

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Laces In 11:2019

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14 PAX gathered in the Lenten gloom. 10 Laced up bootcampers stayed IN and 4 runners went OUT. With a disclaimer and a reminder that YHC makes no claims as to the efficacy of the following workout, we were off:

Mosey to spot outside the cafeteria
SSH x50 (almost all cadence counts began slowly and got faster. See the NMM.)
Plank
Acceleration talk
Mtn Climbers x20
Windmill x10
Plank
HoneyMooner→DownDog
Moroccan Night Club x20
BTTW
BTTW w/ shoulder tap x10

Mosey to band practice lot
Set up on the line
Run 100+yards
25% 50% 75% 95%, Bear Crawl the entire length, 100% (accelerating)

Mosey to spot between the main building and the band/ceramics wing
Hold People’s Chair while each PAX completes 5 burpees
10 count
Hold People’s Chair while each PAX says their 2019 word of the year
PAX echo the word of the year in affirmation

Mosey to the front entrance
Dips x20
Derkins x10

Mosey back to COT running up and down the tennis bleachers and around the back (there’s two barely visible benches back there, be careful if you take that route).

Broga:
Down Dog to Piegon Lunges
Standing and Seated Forward Bend

Flutters x20 (variable tempo on the count)
Dying Cockroach x20 (variable tempo on the count)

COT

NMM

In this Lenten season, I find myself contemplating the Christian discipline of self denial and examination that relate to accelerating man and issues that hinder acceleration (The Jester).

When PAX commit to accelerating towards advantage, then deceleration may (must?) take place in areas of a man’s life that hinder acceleration. Like deciding to run a race with a weight attached, we can remove the handicap by our choices, systems, and structures (my word for 2019). An accelerating man is continually refocusing on what is important and what is essential for each of the three Fs. Where in our life to we need to decelerate to maximize acceleration?

My challenge as a Q is to build 2nd and 3rd F elements into the 1st F workout. For this one, I  accelerated most cadence counts and occasionally decelerating the count (especially in Flutters) to help emphasize the additional physical gain from moving faster or slower.

Great to post with such a illustrious group of HIMs; an honor and a privilege to lead them.

-Band Camp dismissed

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No Balance & No 50-Yard Line

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6 Veteran pax posted to The Colosseum on a dry (thank you!) crisp morning to share in another #DRP experience.  Within just a span of a few days, it’s great to experience the energy of the Convergence last Friday with 70-ish pax and then the intimacy of a small group where no one can hide.  Drive-by Disclaimer today given the crowd, and then we were into the warm-up in place as Jekyll pulled in at 0516.

The Thang

COP — SSH, Mtn climber, Parker Peter, Windmill, Hillbilly walker

Mosey to front of school with grassy area/trees along right

Three separate Suicide series to 3 trees and stop sign
1. Bear crawl to trees / backward lunge walk back
2. Backward run to trees / backward run back
3. Sprint to trees / sprint back

Plank series plus Merkins x40

Mosey to basketball courts behind school & pick partner

Dora 1-2-3 EXCEPT NO AGGREGATION, each partner does full count of exercise
1. Merkins x100 / run to 1st light pole & back
2. LBCs x200 / run to 2nd light pole & back
3. Squats x300 / run to 3rd light pole & back
First partner to finish can then aid the other partner in reaching his finish line through aggregate counting of additional exercises

Mosey home

COT

NMM

Core of today’s workout was derived from QPoint on The M.  In reading past two weeks of The Jester and The M, I was struck by just how critical these two phases are to the Get Right…almost to the point of deserving more attention, more time, more sharpening than anything up to this point (and maybe even beyond in future weeks).  Just two pieces of The M yielded today’s message and workout template. The “myth” of work-life balance, as I call it, alone could stimulate many long conversations around shared experience.  Work is part of life, and only one of many parts…to pull work outside of life and then try to create balance is like taking a pie slice out of a wheel and then expecting it to roll right.  The idea of a marriage being 50/50 is equally flawed.  I’ve been through many experiences when my wife and I both gave 100 and then we came to the other end with a sum less than 200, in some cases even less than 100.  If you’re not giving 100, then why should your wife?  Or how can you expect to reach your potential.  Thus, the reason for the Dora without aggregation.  All each man could do was encourage his partner and the others around him through word and mostly through action until he’d finished it all.  Interesting to see that each pair finished without much need for aggregate counting.  Way to push!

It was great to see Rebel in The Gloom this am, and see his spirits rebounding.  He kept pace with his partner MacGyver during Dora, proving he put it all out there.

Thank you to Jekyll for the opportunity to lead.  It’s always a privilege.

 

 

 

 

 

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CROSSROADS – Preparation for Easter – aka Lent

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As Spring approaches one of the most significant days that kicks off Spring and then Summer is EASTER.

Do we really grasp the importance of Easter and what it means, not only for Christianity but for all people??

Crossroads is going to take the 7 weeks leading up to Easter looking at the key events of what is called HOLY WEEK. The Sunday to Sunday movements of Jesus and his followers that led to his death and resurrection on Easter which we celebrate annually.

Here is our schedule of Qs and the Holy Week day they will cover:

  • 3/5 – Cake Boss – Sunday also known as Palm Sunday
  • 3/12 – Gecko – Monday clearing of Temple & others
  • 3/19 – Twister – Tuesday Fig tree & Temple controversies
  • 3/26 – Sugar Daddy – Wednesday Plans to kill Jesus
  • 4/2 – Double D – Thursday – Last Supper & Gethsemane
  • 4/9 – Pusher – Friday Trial, Death & Burial of Jesus
  • 4/12 – Flat Tire AT CHICKENNWIZDIM – Easter Sunday The Empty Tomb!

Don’t miss out on this chance to understand this event and how it applies to each one of us…..not just a story but something that directly includes each of us!!

Peace!

Cake Boss

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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 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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The Fort – We are on a “Journey” and looking for “Hook Ups”.

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18 men came to The Fort for an extremely hyped beat down by YHC on the twitter machine. Ginsu is off of the machine so I had to hype it up even more. I think everyone got their money’s worth and here is what happened.

Standing right in the parking lot:

SSHs
CCDs
Seal Jacks
Wind Mills
Imperial Walkers

3 lines at stairway to heaven
Run/lunges every other pole

Mosey to Hill
7s-Derkins/Bombjacks

Back to stairway to heaven
Partners
1-suicide 4 poles
2-sumo squats
-calf raises
-Backward lunges

As we were working out, I asked the men about getting extremely good hook ups. No we were not talking dates or “women”, but events and special treatment. I heard things like Masters Tickets and Playing Augusta and Meet and Greet with front row tickets at concerts. YHC was able to be on the track at the Daytona 500 right next to the drivers…..was totally wild. Point is we felt special and privileged.  I told the men that the best hook up available to every single one of us is when JESUS escorts us through to heaven. All of us will have our day in front of the big guy and the invite to all of us from Jesus today is, are you with me or against me?? Does he know you? I’d be happy to discuss with anyone about this hookup because it happens on this side of eternity…..not at the ticket window!

Hand off to Ginsu

Ginsu focused on the Journey and taking in everything along the way. The good and bad builds us into the men we are. The choices we make and lessons learn can make all the difference.

Mosey to Springs building and find wall
Alternating
-People’s chair
-Muscle Ups-10counts with hold

Mosey to parking lot
-Broad jump Burpees 3 islands (50yards), Run back

-bear crawl 4 step then Merkin, 3 islands (50yards), Run back

Mosey to playground
Partners
1-pull-ups
2-run lap
3 rounds

COT

Thanks Bonsai for the Q

We carried a piece of wood the whole workout called The 6 as a reminder of servant leadership and that by picking up the 6 we are developing future leaders.

Qsource LDP led by Old Bay after COT

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Spicy McDeuce at TheRanch

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Lightning Backblast

60 degrees in January was too good to pass up, according to the 7 pax that posted to TheRanch, regardless of the moderate-to-heavy rains.  Sasquatch and SkateOrDie even ran to and from the workout. #tclaps

Quick disclaimer and we were off moseying toward the front of the middle school.  Quick stop for a warm-up of standard fare: (SSH, Windmills, Imperial Squat Walkers, etc.).  Mosey up to the coverage at the middle school’s main entrance.

The Thang – Spicy McDeuce

Like its milder brother, Dirty McDeuce, the Spicy version is 12 exercises, 12 reps each, broken into 4 groups of 3, with running a lap between each group.  However, this dish was kicked up a notch by slowing the reps way down, and by adding 12 burpees along the running lap. (4 burpees at each quarter of the way through).

Set 1
– Wide arm Merkins
– Squats
– Clockwork LBCs

Set 2
– Curb Dry Docks
– Calf Raises
– Chop Sticks

Set 3
– Dips
– Step lunges
– Weezy Jefferson

Set 4
– Merkins
– Squatting air presses
– Box cutters

Mosey back “toward” COT, with a quick stop for a couple minutes of Mary.  Thanks Jiffy for the opportunity to lead.

Onward!
-oldbay

 

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The Workout!   16 Boot Campers and 2 Runners

After a lengthy disclaimer, we began the workout with a warm up –

  • 20 LSS
  • 25 SSH
  • 10 Merkins
  • 15 Seal Jacks
  • 10 WAMs

Mosey across 160 and down to McAllisters.  Here we took a break to talk about committing to a word of the year!

Dora #1

With partner run up stairs, across top of building, back down stairs and execute

  • 150 Merkins
  • 200 LSS
  • 300 Gas Pumpers

Dora #2 

Same running pattern with

  • 100 calf raises
  • 200 SSH
  • 300 LBC

A wee bit of stretching with a mosey back to COT.  This was perhaps a bit more than a “moderate,” but the admonition to moderate was liberally announced.  Good work by all and I think Maximus had worked up a sweat by close.

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3 Miles and a Cloud of Dust

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Best way to fight off Old Man Winter isconstant movement with some pain thrown in.  Today’s edition borrowed from old skool #GoldenCorral.

After a roaming warm up showing the course we got started:

  • Start at GHMS- run down school road to bottom of hill (light pole).  10 merkins.  Up hill with 10 bombjacks at top.  Run to front door GHES- lunge walk to breezeway.  10 Carolina Dry Docks.  Run to wall with 6 muscle up and overs.  Run to GHMS Breezeway and bear crawl to entrance.  10 LBCs.  That’s 1 lap.  Rinse/repeat until 0600.

3 ish miles and approx. 40 of each exercise.  Good stuff.

Should be noted that we paired up naturally and due to that:fellowship, motivation, encouragement and good conversation flowed.  All while getting smoked.  MacGyver drug me along (without breaking a sweat).  he does have new gloves for the year so that’s nice.  Pusher and Gekko decided who’s got raising teenagers down the best.  (no clear winner here- both doing outstanding because they stay involved and engaged.  JWOW and ‘Bug mostly discussed how the Jersey Shore cast must have good dental hygiene routines.

Great take out from Gekko.  Qsource in full motion but good to note, you can pick it up at any time.  If you feel you have missed or its too far down the road, don’t listen to that voice. Its a big tent and all are welcome.

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