Tag: Royale

Beasts from the Abyss

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Following a pre-run boot involving some Dora 1-2-3 and a preview of the day’s workout, YHC and QBert moseyed to the main parking lot to greet the rest of the PAX and get ready for the 0515 start. Truth be told, the preview with QBert revealed that the workout planned would be a killer, so I was already making modifications in my mind, but still wanted to give the PAX a good push. After all, why wake up and post at dark-thirty if not to push yourself, build up your brothers, and get better?

Disclaimer given while most PAX chatted, then off we went, starting with an easy mosey around the parking lot, out the entry, in the exit, and around to the track. High knees, butt kickers, toy soldiers, tip-toe walks, and heel walks were enjoyed at various times before circling up in the track area.

Warm-a-rama

Quick run-through of the usuals:

  • 10 Hillbilly walkers, IC
  • 10 Imperial walkers, IC
  • 10 Windmills, IC
  • 20 Moroccan night clubs, IC
  • 10 Merkins, IC

We added in some downward dog (with cross-body ankle grab action), honeymooner, and extra wrist stretches because, well, the Thang was about to happen…

The Thang

Starting at one end of the track, perform assigned movement (crawl, walk, hop, etc.) to first basketball hoop, complete assigned exercise, move (crawl, walk, hop, etc.) to next hoop, exercises, etc., all the way to fourth basketball hoop. Upon completion of exercise, do a suicide cupcake, turning at each hoop, then run all the way back to the start and plank for the six. Rinse and repeat with new movement and new exercise.

Movement/exercise pairs:

  • Bear crawl between hoops, with 20 CDD at each hoop
  • Crab walk between hoops, with 20 crab cakes at each hoop

Quick Omaha here, cutting distance in half for remainder of the workout.

  • Sneaky gorilla between hoops, with 50 LBCs at each hoop
  • Anteater crawl between hoops, with 25 merkins at each hoop
  • Monkey crawl between hoops, changing direction at each hoop, with 25 monkey humpers at each hoop (monkey crawls probably need a better name, since they’re more of a scoot than a crawl)
  • Fiddler crab between hoops, changing direction at each hoop, with 20 Freddie Mercurys (double count) at each hoop

With only four minutes left, the choice was given among the remaining three sets:

  • Frog hops between hoops, with 25 calf raises at each hoop
  • Inch worm between hoops, with 5 burpees at each hoop (this was the PAX’s choice, though a few modified to frog hops)
  • Chameleon between hoops, with 25 squats at each hoop

Everybody got through it, and we had just enough time to mosey back to COT without going over on time (somehow).

Announcements

  • Children’s Attention Home this Saturday. Be there if you can, it’s a great opportunity!
  • Brew Ruck coming up on Easter weekend. It’s fun. Be there if your M will let you.
  • Lake Wylie PAX doing some site recon at Crowder’s Creek Elementary on Monday, March 5, with Flux on Q. They’re hoping to open up a new AO on that side of the lake to give more opportunities for the outlying PAX and neighboring sad clowns.
  • Site Q transitions this week, with Poopdeck on Thursday and the Deep on Saturday both getting handed off.

Praises and Prayers

  • Cornerstone’s 2.0 had her last round of chemo and will be getting her port out on March 8 (I believe).
  • Cornerstone got a new job!
  • Prayers for the younger generation, and for wisdom and opportunities for us to stand up and make an impact.

As always, it is an honor to lead a great group of men. I appreciate the work everybody put in to this workout, trying new and admittedly awkward movements, and encouraging each other along. Thanks to Bones for this opportunity, and apologies to his patients who will likely suffer from his inability to use his arms today. You’re welcome.

-Jedi

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5

Burpee Bonanza at the Swamp

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Tuesday morning at Golden Corral, Cable Guy (in typical Cable Guy fashion) looks over at YHC (who is conveniently located across the parking lot, because, well, Cable Guy in the morning…) and says, “So, you’ll Q Friday at the Swamp.” It wasn’t really a question; it was more a statement of fact.

“I’ll what now?”

“Yeah, you’ll Q.”

Before I could raise any objections to protect my fellow PAX from what would become my fifth bootcamp Q in just over 2 weeks, word started to spread, and my fate was sealed.

No Twitter announcement was made to prepare the PAX for today, so when 0515 rolled over on my watch, I stepped into the circle to make the disclaimer. It was a C-Span-approved disclaimer, so I’m getting better there. Disclaimer disclaimed, the 7 ruckers walked off one way and the 8 bootcampers moseyed the other.

COP, Part 1

Short mosey to the parking lot behind Cold Stone for

20 SSH IC

10 hillbilly walkers IC

Moving on…

COP, Part 2

Following a mosey with a few side shuffles thrown in, we circled up outside Books A Million for

10 windmills IC

10 low slow squats IC

20 Moroccan night clubs IC

That’s it for the warm up; I wanted to leave plenty of time for the main event. So we moseyed over to the Sun Trust Bank parking lot for the fun to start.

The Thang

The bank is a good size to run around, and it conveniently has 11 parking spaces in a nice, flat, straight row, making it perfect for a lineup of stations. For today’s fun, we had ten burpee stations and a “rest” station of 100 LBCs. Exercises were all OYO, with a lap around the bank after each station, resulting in 11 laps. The burpee stations, in no particular order:

20 Burpees (plain old burpees)

10 Prison cell burpees

10 Kraken burpees

15 Walmart burpees (“Walmart” because you roll back; these were the focus of much mumblechatter)

15 Bodybuilder burpees

15 Inverted burpees

20 One-arm burpees (10 per arm)

20 One-leg burpees (10 per leg)

15 Tuck jump burpees (jump knees to chest)

20 Jump ½ turn burpees (ideally 10 per direction)

For those counting, that makes for 160 wonderfully fun burpees. I think we ended up running over two miles, too, but I’m not sure on that one.

T-claps to all the bootcampers, as everybody completed the entire circuit, and nobody really got far ahead of anybody else. LBCs were completed by some as we waited for the six. With five minutes to spare, we moseyed back to Chick-Fil-A for a couple minutes of stretching our now very tight shoulders and hips.

Announcements

  • GoRuck Light tomorrow. Good luck and have fun to those guys going. Make sure you’re prepared, as the list on the website is not suggestions.
  • Post somewhere tomorrow if you’re not rucking.
  • Yeti in two weeks.
  • Read your newsletter.

Prayers and Praises

  • Wild Thing’s sister-in-law is being induced today to deliver their still-born child. Please pray for this entire family as they deal with this.
  • C-Span’s son (and the whole family really) eagerly anticipating the birth of their baby. (I think I understood that right.)
  • World Wide Leader had to return to work after six weeks of paternity leave, and now their son is starting into daycare, so tons of transitions for all of that family.
  • Rad’s daughter is still in the hospital after a high fever and numerous seizures. The fever is down, but other tests are being done, so pray for her and the whole family.
  • YHC is dealing with some difficult situations at work, including a family returning from overseas early, which may lead to marital issues. Pray for them, and for those who are caring for them.
  • DaVinci’s business has gained some new clients with potentially more on the way, which is great and also daunting.

Even with limited notice (which seems to be the only way I end up Qing), it’s an honor to get to lead and serve these men. Thanks to Cable Guy for the Q-portunity. Kotters to Photobomb.

Ask the ruckers what they did. I only ever saw them walking.

-Jedi

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4

Ballet and Bear Crawls at Abyss

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YHC was already planning to post to the Abyss and suffer the wrath of Wolverine, so when the flu knocked out the regenerating superhuman, it only made sense for a Jedi to step in and help. Plus, there were already several HCs and a friendly reminder to bring gloves, so we were well prepared for a mid-week beat down.

Eight PAX posted to the Palisades Park parking area in the pleasantly warm pre-dawn (with precipitation predicted), the standard disclaimer was given at 0515, and we jumped right in with 25 side straddle hops. This was followed by a long mosey around the parking lot, out the entrance, in the exit, and back around to circle up by the gate to the back of the school.

COP

To keep things interesting, we did the following exercises while standing on our toes:

20 Moroccan night clubs IC

15 imperial walkers IC

15 hillbilly walkers IC

10 low slow squats IC

10 merkins IC (conveniently, these are almost always done on our toes anyway)

This was followed by some downward dogs (with reach across), honeymooner, and wrist stretches.

Warm up Addendum

Not quite satisfied with the warm up, we lined up on the curb for some dips/crab-cake fun a la last week’s Golden Corral Q. Pretty simple, it’s dips and crab-cakes (with hands on curb) done in a 1:4 ratio (aka Jack Webb style). By round 8, the PAX were singing my praises feeling the burn, but they toughed it out and we made it all the way through.

Quick mosey around to the grassy hill for the real fun.

As I was “planning” for this morning, I realized we have a steep, grassy hill next to a road (with a curb on either side), some more grass, and a nice flat wall. There’s a lot we can do in that small area. It took a few minutes to explain, but here’s what we did for

The Thang

Starting at the bottom of the hill, perform 20 squats. Run up the hill and do 10 derkins off the curb. Bear crawl across the street and do 10 incline merkins on the curb. Crab walk to the wall, walk up to a balls to the wall and back down. Crab walk back to the curb, 10 more derkins, bear crawl across the road, 10 more incline merkins, then run down the hill. Rinse and repeat, dropping 2 squats and 1 derkin/incline merkin per round (so, 18 squats, 9 derkins, 9 incline merkins, 9 more derkins, and 9 more incline merkins). Goal was to get all the way down to 0.

PAX begrudgingly acknowledged their understanding, then proceeded to tell the workout what was up. Bart missed a memo somewhere along the way and never decreased the number of derkins/incline merkins, an error he only discovered with 2 minutes remaining. Everybody did an awesome job getting through almost the entire workout before time was called, and it was great hearing them encouraging each other along the way.

For those counting, completing the entire workout as planned would result in 110 squats, 110 derkins, and 110 incline merkins. With the bear crawls, crab walks, and balls to the walls (and the dips/crab-cakes from the warm up), we couldn’t lift our arms anymore, but you don’t need your arms to quickly run back to COT and recover.

Announcements

  • Go Ruck Light this weekend. Should be fun for those going. For those not going, Q-Bert is planning to destroy you on Saturday at the Deep.
  • Yeti coming up February 24. Bike, run, ruck, relay, walk, crawl….be there.
  • More events coming up in March

Praises and Prayers

  • DaVinci’s business has a new client, which is awesome, but could potentially be a LOT of work if the client decides to do everything they’re thinking of doing. They also are looking to hire a new graphic designer.
  • Cornerstone’s daughter is wrapping up treatment in three weeks!! He’s also applying for a job at a few different places and has already received at least one job offer.
  • Bones is going to be on tv promoting the consumption of loose fats…or, maybe it was the foods to eat to lose fat…
  • Moab has been jobless for a couple months, which is actually a praise because of the way God has provided during what could be a very hard time. Plus, he’s had great time with family these past couple months. But, he does need a job…

It’s always an honor to get to serve a great group of PAX. I’m coming to realize that Qing is a lot like preaching: given less time to prepare usually produces rougher results, but that doesn’t mean it won’t be effective. It definitely pays to be prepared and keep something in your back pocket for the days when the flu brings down the best of us.

-Jedi

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4

Speed work @ Sea Legs

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Many guys still working on P200 prep.  I got the call to Q late on Monday night, figured I’d mix it up a little bit. Showed up on a cold morning about 33° but it didn’t take long for us to warm up!

Our  goal is to get in some speed work today. I created a Strava segment on the back road towards Palisades called Langston Road which has a nice uphill grade for about 0.4 miles. We would run down that hill about 70% and then push it as hard as we can back up the hill for the 0.4 miles. The pax did this four times – pushed each other really hard.  Once that was done we had about five minutes back in the parking lot. Phase 2 was a small loop  where I had marked a straightaway of about 75 yards set up cones to cones.  For that 75 yards you were to sprint- the remainder was a light jog circling back to sprint.  Looks like we did that four or five times.

As usual Hauschka and Witch Hunt were at the front, Qbert was a speedster, and Tater was the steady-Eddy that just kept going all day.  I think Shakespeare, Peg, Cha-Ching and I really improved our speed.

Here’s how it looked.

Great way to start your day!

An honor to lead,

Royale

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5

Deck of Death and the Deconstructed Burpee at the Deep

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It was early, it was cold.  I had told the guys throughout the week to bring their kids and we could enjoy an easier workout.  But even I bailed with my two boys when I heard it was going to be 20 degrees.  Seems like that’s pushing the child abuse line… Luckily  the other 8 guys that showed up felt the same and decided the kids needed to stay at home.  Good for the children, bad for the PAX…now we got to do the harder things I had planned!

We had an FNG show up a little early and asked if this was F3?  I said yes, and asked him if he had gloves? He seemed confused and then asked, “is this outside?”  I knew he was going to have some fun today…lucky for him the PAX that EH’d him told him about the gloves.  By the end, Chris, an art teacher at a local school, was christened with “Picasso”.

I gave the long disclaimer, and we were off.

Dynamic warmup lap around the parking lot with:

High Knees – Butt Kickers – Toy Soldiers – Karaoke – Knee to Chest – Ankle pull

We circled up on the soccer field for COP:

SSHs – Imperial Walkers – Windmills – Squats with Calf Raises – CDDs – Plank Jacks – Merkins – Peter Parkers

No one really likes when I keep them in plank for 4 exercises…kinda my thang!

Now that we were warmed up, we moseyed over to the GA-GA ball pit.   Each of the 8 men find a post, and jump over the wall 30 times. If they didn’t want to do that…burpees were the alternative. No one took the alternative.

We headed over to our favorite hill for an evolution I stole from Bing down in Lakewood Ranch  who had posted it the day before on his BB.  Seemed like a tough thing to do so I added it to the Weinke.

Partner Up for the “Deconstructed Burpee”

Partner 1 run down and up the hill while partner 2 does the exercise.  Add reps together to these numbers:

100 Hip Thrusters

100 Merkins

100 Jump Squats

Several 10 counts after this one. Picasso didn’t seem to like the deconstructed burpee.  Later Bing told me he got this from our boy Longshanks…no wonder it sucked!

Mosey on to the next evolution behind the school.

5 cones were set up along the back street

Bear crawl to cone then 10 merkins

Lunge walk to next cone then 10 squats

keep repeating until the end 5 cones – about 200 yards.

I shared some thoughts around temptation, personal struggles and accountability. These men of F3 help make me a better man!

Next we stayed by the benches for:

20 Dips

20 Durkins

20 Step-Ups (each leg)

Mosey around to the front of the school

Last evolution today was the Deck of DEATH for 15 minutes.

Hearts = Jump Lunges

Spades = Merkins

Diamonds = Bombjacks

Clubs = Carolina Dry Docks

Aces high were 14 reps

We seemed to pull 13 clubs out of 15 tries… this always gets fun and rowdy by the end.  I pulled two of the Aces myself!

Mosey back to the cars for the normal COT items and naming of our FNG to Picasso.

prayers for Tater’s grandbaby still in NICU but doing OK. Qbert’s wife starting her new job soon, Shakespear’s friends’s parents heath, safe travels for all traveling.

Always and honor to lead,

Royale

 

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3

Quick Adjustments at Quagmire

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It was a cooler morning than anticipated when YHC rolled into Quagmire to set up the day’s activities. As soon as I got there, I realized my original plan wouldn’t work because there were two semis parked in the middle of the ideal workout space. But, I’m flexible, and quickly made adjustments to the weinke to accommodate, then drove off to meet the other PAX.

Ten HIMs beat the fartsack (and, to their dismay, failed to check the Twitter machine) to post this morning. As the clock ticked to 0515, a brief disclaimer was disclaimed (“You will go upside down today, so modify as necessary…and be sure to breathe”), and off we went for a mosey through the parking lots with some knees to chest, high knees, and toy soldiers before circling up outside Books-a-Million for a short COP.

COP

10 Windmills IC

20 Moroccan Night Clubs IC

15 Merkins IC

Quick stretch in downward dog then honeymooner, with some side to side low plank (6″) work and a brief battering ram for good measure. Recover to our feet and mosey to the red balls for some more warm up.

Originally, YHC was going to call this the “Paula Abdul” burpicide, but the lyrics to “Opposites Attract” actually say “two steps forward, two steps back,” which gets you nowhere, and that’s unacceptable. So, it went nameless. But, we did what worked out to two burpees and five LBCs at every ball (ten balls total), running forward two balls, do two burpees, then back one ball, five LBCs, etc., all the way across the front of Target. Lots of mumblechatter that this didn’t feel like just a warmup. But we were warmed up by the end, so the title fit.

With the six in, quick mosey to the (semi blocked) roadway between Target and Home Depot for

The Thang

Partner up for a Dora inspired, wall dependent workout. Partner one ran across the street to the broad wall facing Home Depot to complete two wall walks (plank to BTW to plank; aka “wall worm” in the exicon, but it’s one of two definitions, so wall walks was preferred). Partner two found a spot on the Home Depot wall to complete as many reps as possible of the prescribed exercise, When partner one returned, switch places, keep counting reps for a cumulative total.

Exercise breakdown:

100 air humpers with feet on wall (aka “glute bridge”)

200 Rockette chairs (Peoples Chair with alternating leg kicks, single count – it’s a good burn)

300 sit ups with straight legs up the wall (try to touch your toes!)

400 plank wall taps

500 calf raises

All groups made it to the calf raises, but no groups got through all 500 reps (that’s a lot of calf burning) before time demanded a quick mosey back to COT.

Announcements

  • Read your newsletter
  • Rooster was fun; keep an eye out for other CSAUPs coming up, like the Yeti on Feb. 24 (make an 18-man team if you need to, but try to be a part of it)
  • Read your newsletter

Praises and Prayers

  • Tater’s a grandpa (but he doesn’t know what to call himself). Grandson Fletcher was born at 32 weeks, so he’s in the NICU. Prayers for Fletcher and his parents.
  • Royale’s mom’s surgery went well; prayers for full recovery
  • Royale’s aunt was bit by a dog, so prayers for recovery there too
  • YHC’s in the middle of leading another missionary training that has been filled with bumps; pray for peace and wisdom

NMM

I didn’t get to share this at the end – I’m bad about actually having a message during the workout. The words come later.

My word for 2018 is “deeper” – deeper faith, deeper relationships, digging deeper, etc. It seemed innocuous enough when I chose it, but this past week has showed me that it is anything but. In my role of training and equipping new missionaries, I spend countless hours putting together week-long training events that directly affect the lives of people looking to live long-term in cross-cultural ministry. I love what I do, and though I’ll admit that there’s no perfect program, I think we’ve built a pretty good thing here.

So naturally, it’s extremely frustrating when I have to change things, especially last minute.

Like when it snows and the city shuts down on the first day, and I have to somehow provide food and transportation to 11 people. Or when I have to cram a 5-day training into four days without going outside the 9-5 schedule because of childcare constraints. Or when I have to teach somebody else’s session because the presenter has to attend to a family health issue and the backup presenter is out of town. Technology issues, schedule issues, supply issues, the list goes on. Just when I think I’m making progress (two steps forward), something happens and I need to change something (one step back). I feel completely out of control.

All I can do is trust God.

God answers your prayers, but it doesn’t always happen the way you expect.

More trust. Deeper faith.

I’ll let you chew on that.

-Jedi

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4

Goruck Welcome Party prep at Golden Corral

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14 HIM’s showed up at GC for a crash course on the welcome party portion of a Goruck challenge, or to remind themselves how much the welcome party sucks.

We started with 12 HIM’s but stole Royale and Copyright from their planned boot camp workout.

Welcome party training consisted of a very simple combination of merkins, mountain climbers, SSH, flutters, overhead squats, curls, presses and Ruck swings at a 30 count of each – followed by a 100 yard bear crawl. This was a time hack with 15 minutes to complete the task.

The PAX made the time hack – but forgot that Rucking is a team activity. All 14 finished the hack at different intervals. The punishment for non-compliance was man makers x10.

After a quick breather and reminder the Goruck is about teamwork, new leaders stepping to the forefront, and that Welcome Party’s suck. We tried the task again.

This time the PAX worked perfectly as a team – but the time hack was missed. The punishment was manmakers x10.

At this point we had completed 500 ruck reps and still had seven minutes to spare. We finished up with 100 yard ruck tosses broken up into 50 yards tossing a 40 pound sandbag and 50 yards tossing a 60 pound sand bag

COT

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2

#218in18 Kick-off Convergence BackBlast

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76 PAX (including 4 FNGs) met in the gloom at Harris Teeter this morning to kick the year off the right way.

Group 1 – Jedi

Start with 60 seconds of plank tutorial, then a fairly lame attempt to explain the exercise “routine” for the upper body station. The routine, to be done in increasing AMRAP style:
· Incline Merkins
· Low Country Crab Boil (One leg, one hand dips)
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Left hand on curb)
· Staggered/Uneven Carolina Dry Docks (Left hand on curb)
· 90° Turn clockwise
· Pseudo Planche Merkins
· Donkey Kicks
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Right hand on curb)
· Staggered/Uneven Carolina Dry Docks (Right hand on curb)
· 90° Turn to starting position

Start with 10 reps for each exercise, then add 2 reps each round after that (10, 12, 14, 16, …). Only the elite few made it past the round of 12.

Group 2 – Peabody

An absolute honor to lead a convergence and had so much fun working with all the guys. Here’s the fun of the cardio Q.

SPRINT Relays!!!  

3 team

60 Yard sprint

Team members are doing Seal Jacks, side straddle hops, or flutters while teammate runs.

Winning team selects penalty exercise for 2 losing teams. (Unknown is losing team has to do the penalty exercise too but only half the reps).

Rinse and repeat the sprint relay races once teams are mixed up.

Mary to follow:

  • 50 LBCs
  • 25 Flutters
  • 10 Freddie Mercury’s

Lists of fun to hear the encouragement of other Pax and see the competition bring out the most in guys.  Saw lots of guys really push hard to win for their team.

Group 3 – Jekyll

Motley Crue and 80’s hairband soundtrack

  • COP: SSH, IW, Squat
  • 5 Burpee OYO, 4 OYO, 3 OYO
  • Lt Dan: squat and jumping , 1:4 ration
    • 1 squat: 4 jumping lunge, 2 squat: 8 Jumping lunge…10 squat: 40 jumping lunge
  • 5 burpee OYO
  • Calf Raises 25 each: Straight, Toes Out, Toes In
  • Donkey Kicks

COT

Welcome FNGs Iron City, Humps, Hillary, and Juliet

Prayers by CakeBoss for leadership.

– Ginsu

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2

A Real Ball Buster at Quagmire

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I was going to name this “Playing with NASA’s Balls at Quagmire”, but I won’t go there….

GREAT morning! Chilly, crisp, with clear skies. NASA-Q loves starry mornings. Quite a few PAX showed up ready to give Monday the boot in the booty. The night before a few PAX were Twitter-chatting about a post run after the workout, since they were fortunate to have the day off of work.  I did not intentionally plan on ruining that, but hey, stuff happens. It was a complement when they said I did. Thank you and you’re welcome.

5:15 hit the mark. No FNGs unfortunately. Disclaimer was disclaimed. Off we went……

Short mosey from Chick Fil A lot to the lot near the fountains. Good mumblechatter about the playoff games the day before. No funky stretchy stuff while running, just running. Circle up for the COP:

  • SSH x 20
  • WM x 20
  • IW x 20
  • MNC x 20

Just enough to loosen and warm up a little. I wanted to save our energy for the real deal. Short mosey over to Target.

All along the store front there are the large red concrete balls (bollards) Target is known for. At each ball, there was an exercise. Complete it, transition to next ball to the next exercise (anywhere between 10-25 yds apart). When all the balls are completed, run a lap around the outer perimeter roads enclosing the parking lot (about .25 – .33 mile). This is done HIIT style, non-stop start to finish, you rest while you run back to the start. Each PAX was on their own, you vs you, to see how many circuits you can get through.

Exercises (each is 30 reps) and transitions:
1. Merkins
> bear crawl (BC) transition
2. Jump squats
> crab walk (CW) transition
3. LBC
> BC
4. CDD
> CW
5. Jump Lunges
> BC
6. Freddie Mercury
> CW
7. Wide-arm Merkins
> BC
8. Monkey humpers
> CW
9. American hammers
> Run lap back to start #1
>> Rinse and repeat

That was a real ball bustin burner! The entire group cranked out 3 complete circuits. Some over-achievers completed another 2/3 circuit on top. Warning – next time each exercise will be 40-50 reps. Some PAX – Jedi, Cha-Ching, and Bones – are not human, rather they are complete beasts! And they are motivation for others. But I tell you what, the rest of the PAX were not far behind. Witch Hunt, Royale, BtB, Whopper, Homebrew, and Copyright ALL did GREAT. And special Kudos to Dark Helmet for performing all this while rucking heavy with 40lbs on his back. DAMN!! There was alot of encouraging push/pull from the group. No chatter or NMM ramblings from the Q (believe it). We just ground it out, finishing just in time to get back to the COT.

Announcements, Prayers, and Praises:

  • READ YOUR NEWSLETTER, GET OUT THERE AND MAKE AN IMPACT!!
  • The Rooster is this weekend!! WOO HOO!!
  • Yeti not far behind. JUST DO IT!!! JUST SIGN UP!! It will be awesome, I promise
  • P200 in March. If you’re interested, let folks know. Injury bugs bite and sometimes teams need replacements.
  • Prayers for Short Sale and his family in the loss of his brother
  • Prayers for the family and friends of Mint Hill’s Gremlin
  • Prayers for injured / sick PAX
  • Prayers for PAX going through marriage/relationship/family issues

Get out there and make a difference, make a positive impact. On the day honoring the great Martin Luther King Jr, take his intentions and run with them. We have alot of work to do as a country regarding racial relations and equality. We can – and should – do better. Be the change we all want to see in this world. Conquer the hate and ignorance with your love and intentionality. All it takes is the decision to do so and follow through.

God Bless and Thanks for the opportunity to lead.
– NASA

 

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9

Whopper on Deck

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Since I started posting at F3 over a year ago, I made it an unspoken rule that I never posted on thursdays. Back when I was always 2nd shift, I would post M-W-F-Sat, gym and run tuesdays or thursdays . Therefore the only thing that got me to the poop deck this week was Wild Thing’s 2nd attempt at getting me to volunteer for the Q. 20 degree morning with just 4 made it special.

Thang: Long loop behind bowlnbounce and abbreviated circle of pain to warm up at the parking lot by the boats. SSH, LSS, peter parker, nothing crazy

Main event was 4 exercises and lots of running. Phase 1- partner suicides out to 4 cones, guy behind did as many reps as possible in that period. Exercises were, in order: Merkins, squats, freddie mercurys, burpees. between the 4 of us it was determined what the highest amount of reps were for each exercise.

Phase 2- Together, ran to far light post and back to do the max reps together, total of 4 times. 53 Merkins, 44 squats,  68 Freddies, 15 burpees.

Phase 3- sucides together, 4 times to do same amount of reps of the aforementioned exercise.  started having to take pauses on the merkins to let us do all the reps haha. Time was running short by time to take the last sucide, I called for us to sprint to the light post instead on that one.

Followed by mosey back to COT, prayers for Wild Things son, Royale’s sister in law, and my continued search for better employment opportunities going into the new year.

I was happy to find that the Q was simple, brutal, and took the whole time without having to fill time hugging the wall.

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