Managing in a Crisis

2023-10-13Leave a comment

QIC: Rebel
When: 2023-10-12
Pax: Bass-o-matic, Cohiba, Cubbie, Cyclops, Destiny, Fogerty, JWOW, Rebel
Posted In: the coachs box

The rain showed up and so did 7 other HIMS for the workout. Honestly I was surprised because I was only there because I was the Q.

Left the parking lot and moseyed to covered are for warm-up of Stretching, SSH, IW, HW, Merkin, Windmill.

The main event was a series of 3 exercises done to designated count and repeated 3x. Series 5 groups of 3 exercise. After each group run to the end of covered walkway and back for next group.
10 Bomb Jacks
15 Merkins
20 Dips

10 Squats
15 Monkey Humpers
20 LBC

10 Diamond Merkins
15 CDD
20 Flutters

10 Big Boys
15 Heels to Heaven
20 Flutters

10 Wide arm merkins
15 Dips
30 sec Plank

Back to COT

Message on leadership was all around the class I took on Managing Through a Crisis. The class was designed around Captain Sully and the Miracle on the Hudson. Best class I have taken in my professional career. See attached link for the 6 key takeaways.

https://lamarhamilton.com/blog/6-lessons-on-decision-making-from-captain-sully/

Prayers for parenting and raising teens, healing and the victims in the Israel War.

Thanks Cyclops for the opportunity to lead. This definitely got me out in the rain 🥴

TClap |

Leg Day is the Best Day

2023-10-11Leave a comment

QIC: CakeBoss
When: 2023-10-11
Pax: Bass-o-matic, Cakeboss, chickenhawk, Cohiba, Drop Thrill, HarryCarry, Photobomb, Rebel, Shield, SugarBug
Posted In: Ring of Fire

Warm Up
SSH
NUR
Merkins
NUR
Imperial Walker
NUR

Track time

10 squats
200 meters
10 lunges
200 meters
X 4
Bulgarian split squats waiting for 6
10 single leg squats
200 meters
10 reverse lunges
200 meters
X4
Calf raises waiting on 6

TClap |

What’s your 5k pace?

2023-10-10Leave a comment

QIC: gekko
When: 2023-10-02
Pax: 38 Special, Badlands, Bass-o-matic, Cobra Kai, darkhelmet, fishstix, Gekko, Rebel, Sugar Daddy, Tesh
Posted In: Sweep The Leg

WARMUP: Mosey to the School
THE THANG: alternate loops. Short loop at 5k pace, long loop at normal pace. After each loop 10 Merkins, 15 Dips, 10 Step Ups, 20 LBCs
MARY:
ANNOUNCEMENTS: Read your Newsletter
COT: Prayers were spoken and unspoken.

TClap |

Whetstone morning

2023-10-03Leave a comment

QIC: Rebel, Undertaker
When: 2023-10-03
Pax: Barkley, Bonsai, Cousin Eddie, Cyclops, Escargot, Lighthouse, Rebel, Rebound, Shady, Slash, Undertaker, Wooden Leg
Posted In: colosseum

WARMUP: Undertaker led the warmup which consisted or merkins, windmill, mountain climbers, LBC
THE THANG: Since the theme was Whetstone we partnered up and did the exercises on an individual count. Partners are there to encourage and push. Went to the Basketball court area between the schools. See exercises below. Halfway through each exercise run to the 2 light pole. At the end of each exercise run the drop off circle in front of the school.

Exercises.

50 Merkins
50 WAM
50 Dips

50 CDD
75 Monkey Humpers
75 Squats

Moseyed back to COT and finished with flutters Hello Dolly and LBC.

COT: Prayers lifted for Long Duck recovery, those battling addiction and parenting.

Thanks Rebound for the opportunity to lead. If you don’t have a Whetstone relationship talk to those in a relationship to begin the process to finding a blade or stone. We all need someone in our life that can smooth out some of the valleys and potholes we can find ourselves in.

Rebel out!!!

TClap |

4 mile Tour de Fort

2023-09-29Leave a comment

QIC: Esso
When: 2023-09-21
Pax: 38 Special, Barkley, Bass-o-matic, Esso, Fogerty, Funhouse, Joe Lyons (F3 Long Duck), oldbay, Onesie, Peach Stand, Pusher, Rebel, Rubber Ducky, Shady, SouptoNuts, squid chuck walker, Tesh, Tesla81, Wooden Leg
Posted In: Minnow Pond

4 mile Tour de Fort: Run to Coach’s Box AO via Harris Street, 20 merks, 40 mnt clmbs; run to Clydesdales AO via Munn Rd, 20m/40mc; run to The Fort AO via HWY160, 20m/40mc; COT.

TClap |

Making Bushwood Great Again

2023-09-27Leave a comment

QIC: Twister
When: 2023-09-27
Pax: Band Camp, Barkley, Bass-o-matic, Fogerty, JCruise, oldbay, Rebel, Rubber Ducky, Sprocket, Tomb Raider, Twister, Undertaker
Posted In: Bushwood

WARMUP: The warmup was led by Undertaker
THE THANG: The PAX ran to the fancy band training arena-bearcrawled to the field, army crawled and lunge walked to the opposite side. From their we executed an accumulator with Burpees, Squats, Merkins, Shoulder Taps, SSH and LBCs – it was complicated. Afterwards the Pax ran with exercise inserts and said the pledge.
MARY: yes
ANNOUNCEMENTS: Rucktober and D2D
COT: We asked for prayers for Rebels M and Barkley’s friend who recently passed away. We ask that God look after us as we live one day at a time and help us to not continually look ahead in anticipation

It was a honor and privilege to serve as Q

TClap |

Trip to Wally World and Back

2023-09-25Leave a comment

QIC: OldBay
When: 2023-09-25
Pax: Assassin, Backdraft, Barkley, Barry Manilow, Bass-o-matic, Corruption, crab_cakes, Fogerty, Hassellhoff, Joe Lyons (F3 Long Duck), Kaiser, Lighthouse, oldbay, Peach Stand, Pusher, Rebel, Rebound, Sprocket, Tinman, Twister, Undertaker, WWL
Posted In: Flight Plan

THE THANG:
Up 160, loop around Walmart, optional dip into GHMS, back to COT. 4.5-5 miles.

Welcome FNG Tinman! Thanks Assassin for the opportunity to lead!

TClap |

Shocker….We Ran

2023-09-20Leave a comment

QIC: Rebel
When: 2023-09-20
Pax: Anchorman, Apple Pie, Assassin, Backdraft, Barry Manilow, Bass-o-matic, Cobra Kai, Corruption, Destiny, Everest, Gekko, Mainframe, Mark Nestel, Quack Attack, Rebel, Slash, Sugar Daddy, Twister, Vuvuzela, Wegmans
Posted In: Clydesdales

We ran to Downtown up banks street down Academy and back. Great morning to run.

Thanks for the opportunity to lead Anchorman.

ANNOUNCEMENTS:
COT:

TClap |

FORE!

2023-09-14Leave a comment

QIC: Bonsai
When: 2023-09-14
Pax: 38 Special, B.O.B., Band Camp, Barkley, Bonsai, Clickbait, fishstix, Happy Hour, Joe Lyons (F3 Long Duck), Lighthouse, macgyver, Maximus, Rebel, Rebound, SkateOrDie, Undertaker
Posted In: Minnow Pond

WARMUP: Run to the golf course
THE THANG:
Start on #1
Tee boxes – 10 merkins
Greens – 15 squats, 20 LBCs

Most got through 6, some got 9 holes. All ran 3 miles.

MARY:
Run back to COT
ANNOUNCEMENTS:
Read your newsletter
COT:
Remember we aren’t promised another day. Love on your family even when it’s hard. Give grace even to those that show you no grace.

TClap |

Clean run

2023-09-13Leave a comment

QIC: Mr Clean
When: 2023-09-13
Pax: Anchorman, Apple Pie, Assassin, Barry Manilow, Bass-o-matic, Cobra Kai, Corruption, Cyclops, decibelf3, Destiny, F3DaVinci, Falcon Crest Ryan_F, JWOW, Mainframe, Mr Clean, oldbay, Peach Stand, Rebel, Rock Thrill, Shady, Tesh, Tinsel
Posted In: Clydesdales

WARMUP: none
THE THANG: Alabama loop or Hardee’s and back.
MARY: nope
ANNOUNCEMENTS: manion and blood drive
COT: shhh secrets

TClap |

F3 The Fort

Tag: Rebel

Managing in a Crisis

Leg Day is the Best Day

What’s your 5k pace?

Whetstone morning

4 mile Tour de Fort

Making Bushwood Great Again

Trip to Wally World and Back

Shocker….We Ran

FORE!

Clean run