Tag: Sasquatch

Living Third

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Very brief warmup… Run lap at front of NAFO, plank til 6 is in, 2 exercises paired intentionally for burnout, cadence count until Q is burned out… repeat, repeat, repeat, you get the idea. Discussion for the morning was about Living Third.  

Lap

Plank Jacks 

Merkins

 Lap

Mountain climbers

Wide grip Merkins 

 Lap

Peter Parker’s

Diamond Merkins

 Lap

Bomb jacks

Monkey humpers

 Lap

Ssh 

Squats 

 Lap

Seal Jacks

Jump squats 

 Lap

LBCs

American hammers

 Lap

Flutters 

Big boys

 

Galatians Ch 5 v13 For you were called to freedom, brothers.  Only do not use your freedom as an opportunity for the flesh, but through love  r serve one another. 14 For the whole law is fulfilled in one word:  “You shall love your neighbor as yourself.” 15 But if you bite and devour one another, watch out that you are not consumed by one another.

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Day after the “Barry” – Same location – RPG

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6 PAX and an amazing doggie showed up at RPG in an attempt to add some much needed Flexibility  training.  Sasquatch did not disappoint as the mumble chatter was running wild. (Clearly, the pain endured (not less than 8 hours earlier) admonished by a CakeBoss CSAUP “The Barry” was still present and accounted for by the PAX.  Nice work by all.

 New Location   – Pyramid building – 7000 Regent Parkway – (same location as the “Barry”)  was also given 3 thumbs up by Pax who live within walking distance.  Hmmmmm….

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Punch List hand off to Maximus at The Coop

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2 guys showed at The Coop for a little pre-Ruck and life chat then the phone rang. With his Concentrica in order, Punch List had to head home. Thankfully, I attended most of elementary school so I knew how to read and really, that’s all I had to do. With the already-scripted Weinke on the Steve, I proceeded to Q the 9 other PAX through a rather nice tour of our mill town’s eastern most high school. Some would call this AO the best we have. I’m not sure on that one but it is definitely the most used.

Once the PAX were made aware of the unintentional Q bait ‘n switch, they were then disclaimed and led off into some dynamic stretching movements through the parking lot. I’m still not too sure what that means but hey, so it is written, so it’ll be done.

The message from Punch List to the PAX today was about community and truly loving your neighbor as we have the perfect example to follow .

The first stop was for some Hops & Burpees:
5 SSH (all in cadence)
1 Burpee (eventually all Burpees would be in cadence)
10 SSH
2 Burpees
15 SSH
3 Burpees
20 SSH
4 Burpees
25 SSH
5 Burpees
20 SSH
4 Burpees
15 SSH
3 Burpees
10 SSH
2 Burpees
5 SSH
1 Burpee

John 13:34-35: “A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another. By this all people will know that you are my disciples, if you have love for one another.”
Go ahead and think about that for a few moments.

We tend to judge others by their actions yet we judge ourselves by our intentions. What if we gave others the same measure of grace that we give to ourselves?
REPEATED

Mosey to the top of the hill by the pull-up bars for a set of 11’s:
10 pull-ups, run down the hill for 1 Bobby Hurley at the stop sign. Run back to the top.
9 pull-ups, run down the hill for 2 Bobby Hurley at the stop sign. Run back to the top.
Repeat all the way until you complete the last set which consisted of 1 pull-up & 10 Bobby Hurley’s.

Mosey to the goal line on the nearside of the field:
Bear crawl to the 50 with 2 Merkins every 10 yards.
Crawl bear back to the goal line with 2 Merkins (was CDD but that’s not in the cards for me right now)  every 10 yards.

COT

Punch List had more planned for the PAX but I got a little long-winded so it’ll have to wait for next time.

Pray for Cash!!

Punch List (by way of Maximus)…out
SYITG

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RPG

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Sasquatch takes RPG to a whole new level.  BodyWash Sasquatch and Fogerty completed a Road/Off Road run to close out the Fellowship run

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More Bear Crawling than necessary

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The Ranch

Mosey got out of the gate.
Plank up wait for 6
Mosey some more

Warmup
Some Yoga
Merkins
Mountain Climbers
Peter Parker’s
Shoulder Tap

Mosey
SSH
More Yoga
Sasquatch joined in

Mosey some more
Was thinking of sprints, but it was too wet for safety on that….so we did the Thighmaster (split squats)

Mosey back toward COT
Bearpees up to 10 burpees and 40 single count bear crawls
(1 burpee, 4 count bear crawl; 2:8, etc.)

Mosey back to the lap
Some balancing scales
Thighmaster again
One lap around the elementary school drop off area and back to COT

Howling Monkeys till 6am

NMM:
Been thinking about what followers learn when they see a leader fail and how that leader responds to failure. Does that response show a follower more about a leader’s abilities and dedication than success?

COT

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BROGA and 2.9 Miles

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4 Pax got a little better this morning.  It is easy to accelerate with Sasquatch on location!

Sasquatch pulled double duty this morning.  Not only did he drop off Wegmans at Charlotte Douglas before his RPG BROGA session at 515am, he fielded a phone call mid-run from his brother and didn’t miss a beat!

RPG delivers again! Come out for a change of pace, and start your weekend with some much needed BROGA! SYITG!

 

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RPG Delivers

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Sasquatch continues to bring the heat with BROGA!  Every week he adds a new way to stretch, loosen, & bring the pain to areas of the hamstrings, lats, neck, back, calves, etc…….15 mins and you are renewed.  CakeBoss continually offers a Ruck option along with joining the Fellowship run to make RPG complete.  The best part of today’s version of RPG was watching the HIM Sasquatch take control of the Fellowship run along w a solid COT! Prayers & Praises as we head into the Memorial Day weekend!

Remember the Fallen, honor all who give their lives for our freedom!  SYITG.

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The “RPG” provides Options

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9 Strong at “the” RPG for a perfect weather acceleration into the weekend.  Sasquatch always delivers an impressive BROGA session, followed by a fellowship run with Rebel on Q.  CakeBoss took the Ruck Q and did not disappoint.  Wegmans looked like the Ruck was meaningful, either that or fatherhood has set in very nicely.  Good to see Harry Carey, Body Wash, and Skate or Die.

Sasquatch closed us out.

SYITG!

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5

RPG: BROGA : RUN : RUCK options

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RPG Grand re-opening offers a new start time with a RUCK option.  5:15am new start time allows Sasquatch to stretch your limits with some BROGA, followed by a fellowship run or Ruck option 5:30am sharp!

45 degree weather met the 4 PAX this morning, minus the sweet smell of Bacon normally filling the morning air from the nearby WaffleHouse.  Bass 0 Matic, Fogerty, Cake Boss & Sasquatch patiently waited for a Wegman sighting before taking BROGA to a whole new level.

Sasquatch (after knocking out 100 Burpees) barked out proper instruction to keep the BROGA on an elite level.  The 4 PAX quickly transitioned to a Ruck/Run event at 530am (similar to Triathlon changing areas) efficient and clean with no spills.

Nice work by all.  RPG is back open!  SYITG!

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Virtual Mental Battle Armory

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Be careful when you reach your direct messages.  You never know what they will lead to.  Just kidding.

JWow reached out and I happily signed up to Q today for my first virtual/Zoom Q at Armory.  We talked a bit about my mom, some her favorites, her mental illness and then on to more general topics of mental health.

As I mentioned today, get help if you need help.  I am here for you if you need help.  You can reach professionals at 1-800-273-8255.

On with the show!

For our first two rounds of exercises, the number is pulled from something regarding my mom:

Elvis and Ricky Nelson were two favorites of my mom and these are some stats about them…

Elvis – Born 1935 – Passed away age 42
Elvis – 33 #1 singles
Ricky Nelson – Born 1940 – Passed away age 45
Ricky Nelson – 14 Top 10 singles

35 Kettle bell swings or Calf Raises
42 Goblet squats or regular squats
33 Curls or Big boy situps
40 Skull crushers or Moroccan night clubs
45 Flutters
14 Turkish getups

Mom was born 1945 – Passed away 2014
Mom and Dad were married 49 years
Mom was 69 years old and passed due to kidney failure caused by long exposure to mental health medications

45 American hammers
14 Cleans or Flying squirrels
49 Merkins
69 Flutters

Next we talked about the following:

20 veterans commit suicide every day.
77% of suicides are male.
10% of men experience daily depression or anxiety (reported)
36% of psychological referrals are for me.

20 Lawn mowers
77 Rosa Lita’s
10 Burpees
36 LBCs

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Thanks JWow for the chance to lead.  I can’t wait until we are all back in the literal and not virtual Gloom!  Make yourself and the world a better place today.

The Thrill is gone!

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