Tag: Shady

20 at The Snake Pit

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OMG Becky, am I at the correct AO? That was my thought when I pulled up at 5:11am and saw 15+ dudes waiting in the parking lot. The power of location! The Snake Pit doesn’t get much love way out at CRHS. I was honored to lead 19 others in a kettlebell workout. Here’s what we did:
1 Curl (each side)
1 Tricep Extension
1 Chest Press
1 Big Boy w/ Press
1 Goblet Squat
1 KB Side Bend
1 Bentover Row (each side)
1 KB Swing

Longshanks came running through with a super bright headlamp.

Round 2 was the same set with an added rep, so 2 of each. 3 of each in Round 3. 4 of each in Round 4. 5 of each in Round 5….we did 12 Rounds and got swole! It wasn’t too shabby the first few rounds but after round 5 the groaning and complaining started. Music to a Q’s ears! After 12 Rounds we circled up for 20 Flutters in cadence and 10 Box Cutters in cadence. 6 o’clock happened.

We heard about Park and School AO’s opening soon.
We heard about an upcoming Convergence.
We prayed for Tinsel’s son.
We prayed for the end of the school year.
We praised Sky Q for life and the ability to workout in His presence.

Site Q’s…please schedule me.

The Thang

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ESSO encourages the PAX to pick their poison and then share it with others, not like the Rona though, that would be bad…

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Esso brought back the poison picking to the PAX… He encouraged PAX participation, but then flipped us and had us painfully reminded that we each have our burden to bear, but we were also pointed toward the lesson that our brothers in the gloom are there to help carry the load and 3 is better than 1.  Excellent leadership professor…

 

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Preparedness- Are You Prepared?

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Attn #HIM of the The Fort and Lake Wylie,

Preparedness is discussed in Foundation Point F5 of the the Q- Source.  As Defined Preparedness is: Getting Ready for the Expected While being Ready for The Unexpected. This is an all encompassing need to us as men.  It is valid in all parts out our lives;  Father, husband, boss, team member, Site-Q, WO Q ect.

The purpose for this pre-blast is in regards to life saving measures that Pax can take in the event of an unexpected medical emergency at home, work, or at an AO.  We have talked about it in Site-Q Meetings and at the last Invergence.

Last week HomeBrew ,a Pax from Lake Wylie, who is near and dear to our hearts, had just this type of medical emergency come crashing down on him after his 2.0 suffered a Febrile Seizure and stopped breathing.  He had no training but HAD to ACT. So he mimicked what he had seen on TV and was able to revive her before EMS was able to arrive.  Good On Ya for maintaining a cool head and doing what needed to be done.  CPR and Faith in the Sky Q is what saved her life.  I have maintained CPR/AED/First Aid certification for 6-8 years now for work.  I feel better knowing that if I am put in that sort of situation I have at minimum the base knowledge to try and keep someone alive till EMS-Fire arrive on site to take over.

Here is what HomeBrew and I are proposing.  This will be a friendly competition between The Fort and Lake Wylie regions.  From 4-1 to 4-15 every PAX from either region that completes certification or re-certifies in CPR/ AED/First Aid he and I + the Nan’tan and 1st F Q will complete 5 burpees.   The region that draws the most new or recerts will pass that number on to the “Loser”, but honestly- Who really loses in this situation? IE The Fort get 30 pax LKW gets 20 pax = LKW will do 150 burpees. The Fort will do 100. As you all know, I HATE BURPEES, but have committed to drive action across the regions.

The Certification I have been using comes from NationalCPRFoundation.com.  It is Red Cross compliant and should take between 30 mins to 1 hour to complete.  It is free unless you decide to purchases the hard copy certificates.  We will require a screen shot/ picture Tweeted or slacked to both HomeBrew and myself of the completed training for a CPR/AED/First aid at the end.  It will be added to the spreadsheet we will use to document Pax completion. The certification is good for 2 years.

It is highly recommended that All Site Qs get on board with this effort, but all PAX can benefit from this training. What better way to show leadership than making sure the Pax that Post to your AO know you have that training and are ready to act in the even that someone goes down.

Please join us in this and lets Ensure we are Prepared for the unexpected. Stay tuned to TwEETAR for a message from Homebrew.

Thanks

Duck Dynasty  🦆👑and HomeBrew 🏠🍺

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March 11 at The Coop

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Super creative? Absolutely not?
Wordy? Definitely not?
Recap of the work done? Absolutely

GQ on warm up for his first ever crack at Qing. He ran us to a spot, performed some warm up exercises, adapted to the feedback and received the AAR in true fashion. That’s how we all get better; if we could all get an AAR after completing objectives.

YHC now on Q and we rant to the football field.

.5mi around the track at a good/heavy-breathing pace.
36 Mak Tar Jah’s
.25mi at a “get after it” pace
35 Mak Tar Jah’s

Planks & abs & stuff

Line up on the goal line
71 Carolina Dry Docks
Bear crawl to the 50yd line
71 Merkins
Crawl bear to the goal line

Mosey to the pull-up bars

20 Pull-Ups
Run down the hill to the stop sign
Nur back up the hill

COT

SYITG

GQ & Maximus

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Boss Hogg Issued a Challenge at the Ballroom and the PAX did not Disappoint!!!

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Boss Hogg threw out a challenge to see how many PAX would show up at the Ballroom.  As usual, the PAX did not disappoint.  39 was the count.

Boss Hogg arrived in his all white Q outfit.  Disclaimer was given.  A quick message was given about the power of being an influencer.  PAX were reminded to always pick up the 6 and to encourage the guys around them.

The Thang:

Mosey to the center of the football field for a quick warmup:

  • 15 SSHs
  • 10 Windmills
  • 15 Imperial Walkers
  • 15 Cherry Pickers
  • 15 Hillbilly Walkers
  • 15 Gas Pumpers (THE Twisters favorite exercise)

Next was a Guillermo 1-2-3 (Dora’s little brother).  Similar to a Dora but PAX break up into two groups instead of pairing off in partners.  All exercises are done in cadence with a focus on form, not speed.

Exercises were:

  • 100 Overhead Claps
  • 200 LBCs
  • 300 Low Slow Squats

The other group started at the goal line, bear crawled to the 20, ran to the 50, did 1 burpee, and returned to the goal line.  Teams switched back and forth until all exercises were complete.

With the remaining time, the PAX moved to the track for some large dice fun.  One die contained the name of an exercise on each side.  The other 4 were used to determine the count.  Dice were rolled, exercises were done, and the PAX moved 1/4 of the way around the track.  This was repeated until the group had moved all the way around the track.

Time was up and the group headed back to COT.  Announcements were made.  Prayer requests focused on physical healing and marriages.  Due to the overwhelming support from the PAX in attendance, $1,000 was donated to Classroom Ready.

A great reminder to all PAX, don’t just be influenced but go out and be influencers!

 

 

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BEYOND – Empathy in a Culture of Hurry

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The more hurried you are the less compassionate you’ll be. – John Mark

Slow down. We need to slow. down.

COP
SSH + Quick yoga flow + tappy taps + Merkins

Hold High Plank:

In today’s culture, we spend too much time focusing on self. It makes sense. In western culture, the individualized self is the highest goal in our society. We spend so much time focusing on what we desire. We follow those who have the same ideologies. In short, we hate each other and we want more of ourselves. We believe that we are God and only want to be surrounded by others created in our image. What does that say about us as a society?

Aiken Arms
10 Merkins
10 Plank Jacks
10 CDD’s
10 Donkey Kicks

Ass Webbs
Squats + Al Gore Pulses 1:4 – 10:40

Hold High Plank:

We only like things we want to like and curate things we want to see-further creating and hardening our ability to never have to see things we don’t want to see or disagree with. It’s not only desensitizing, it’s dehumanizing. Politics, sports teams, religion, name it. We are able to find what we desire to find and shut out anything we don’t want to hear/see. If we don’t like the news we see we can seek out and find the “news” we want. Using the mediums we currently use (social media specifically), when we see an opposing view that doesn’t align with ours, we aren’t obligated to disagree in a thoughtful and relationship keeping way. Instead the relationship doesn’t matter therefore the disagreement can be toxic, mean, and harsh. Trying to understand each other should be normal, unfortunately it has become a superpower in today’s culture.

Bear Crawl Circuit
Bear Crawl across parking lot
Low Plank in wait for six + 30 seconds
Bear Crawl back across lot
Low Plank in wait for the six + 30 seconds
Repeat w/Al Gores

Hold Al Gore:

You know what really is the driver behind all of this? Fear. A professor at Chapman University started a “Survey of American Fears” in 2014. You know what has been seen as a trend since the beginning of it all? People are beginning to fear what they see in the media. The top 10 fears from 2019 can be directly correlated to the top media stories of the past year. Basically the stories we see are whipping us up into a frenzy and fanning the flames of fear. How big will the fire get before it consumes us all? It really comes down to one question: What do we fear?

Punch Webbs 1:4 – 10:40
Dive bomber Pushups
Plank Jacks

A few Moseys in between rounds due to the difficulty of the Webb.

Hold High Plank:

I asked the question of what do we fear? We fear the other. Whatever the other is for you. white. black. republican. democrat. sunni. shiite. jew. german. christian. atheist. We have to dive head first into that dark and muddy part of our heart. Not put it away. Not shy away from it. Not run from it. What’s down in those depths? If we consider how Jesus actually walked and look at his ethos as he went about his life, we find someone who was afraid of no one and no thing. And this prevented knee jerk reactions. Prevented him from picking up a sword and taking down Rome. And if He wanted to do that, nothing could have stopped him. This made it possible for empathy to radiate from his very being. Because there was actually room for it as opposed to being filled with fear.
He chose to die willingly for others – namely his enemies. If you’re a follower of Jesus, ask yourself: Why are you afraid?

Aiken Legs
20 Squats
20 Box Jumps
20 Bonnie Blair’s (Jump Lunges)
20 Bomb Jacks

Hold High Plank:

What would it look like if we laid down our fears, our weapons, our hate, and picked up enemy love instead? This empathy is not easy. It is a hard won, practiced enemy love.

The difference between fear and enemy love is a difference of franticness and peace.
Fear is frantic.
Fear goes at a speed love does not.
Fear is fast. Fear is frantic. Fear is distracted.
But love?
Goes about three miles per hour.
Three miles per hour it the average pace of someone who is walking purposefully yet gracefully.
Most of Jesus’ miracles happened on his way somewhere else.
We have to go at a pace that can be interrupted. That can be responsive to the moment in front of us.
If you walk at a pace that is in step with our Lord, don’t be surprised if empathy and enemy love show up.
You can’t love someone when you are hustling (for me – I think bedtime with small children).
But when you say no to the hustle? You can be stopped. You can step into the holy moment of grace.
Jesus did it.
He felt other people’s pain. He leaned into their space. He understood their hurt. He waited and didn’t hustle past.
He loved.

Mary
Seal sit ups x 30
Straight Leg American Hammers x 15
Straight Leg LBC’s x 11
World War I sit ups x 5

Announcements
Yeti – Doty – Manion

Prayers/Praises
Band Camp’s travels to DC this weekend with the band.
Chicken Wing is having hip surgery next week.
Prayers for all traveling this weekend and the frenzied fear that is the current virus situation.

Thanks Dirty Harry for the tap to lead the inaugural BEYOND of 2020. Looking forward to what this will become.

Punch List out.

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Heads Or Tails

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Friar Tuck put it out on Slack that he needed a substitute Q for Slow Burn today. No one had responded so I figured i would take my 2nd Q in a 2 week span. Im starting my taper for my upcoming 50k next weekend and figured it would be a great way to keep moving. Before we started workout i gave Trucker a coin and told him the fate of our workout rested in his hands. Heads was Dora 1,2,3 and Tails was Baxter stairs. It was tails so we moseyed to Baxter corner beside McAllisters.

 

Warmup

Hill Billy Walkers 20

Merkins 10

Windmills 9

SSH 11

The Thang

Everyone grab a partner. One partner stays on bricks doing exercise while other runs across street up stairs across the front of building back down steps to relieve partner and flip flop.

Exercises are as follows:

Hand Release Merkins

CDD

Squats make sure hands smack the ground.

Flutter Kicks

Rosalita

Box Cutter

Monkey Humpers

Freddy Mercury

 

We ended the workout 10 minutes early for some Broga. There was so much moaning and groaning going on from the Pax that it sounded like we where in the maternity ward at the hospital. Stretching is so much overlooked and we need to do it daily especially with what we put our bodies through. A Broga only AO will be coming in the near future.

Thanks for letting a trail runner Q today Twister. We got 1.71 miles in so it was a good all around workout.

Love You Guys, Stang

 

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Split Q / Shovel Flag Handoff at the Coop

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Lots of fun at the Coop on Wednesday. After a quick warm up which included 56 side straddle hops (representing 56 weeks of Punchlist’s leadership at the Coop) Punchlist delivered the first blow to the PAX.

Each Partner Wheelbarrows every other 10 yards for the length of the football field. At each 10 yard marker PAX performed that number of reps for each workout.

Endzone – Burpee Broad Jumps x 7
10 – Donkey Kicks
20 – Hand release Merkins
30 – Jump lunges
40 – Air Squats
50 – LBCs
40 – Air Squats
30 – Jump lunges
20 – Hand Release Merkins
10 – Donkey Kicks
Endzone – Burpee Broad Jumps X 7
Reverse Direction – All Together Now
Bear Crawls every 25 yards
15 Bomb Jacks at every 25 yard interval

2nd Round of Pain delivered by Kaiser

At the endzone performed a combination of exercises in cadence with the PAX
20 – Mock Tar Jays
20 seconds – Wide Arm Merkin – 6″ Hold Plank
10 – Burpees in cadence
5 sets of 10 push ups each
Run to the 50 yard line each set
Backpedal to the goal line each set

Group mozy over to the pull up bars. The bars were calling us and we answered. The pull up challenge was then initiated.

Started out with a group wall sit. Then 2 PAX would come off the line and challenge each other by doing 5 pull ups. Lots of mumble chatter erupted as each individual would get critiqued on their form. At the end of the workout New Site Q called out Old Site Q for a healthy & fun QVQ pull up contest. Group then ran back to COT to finish with very strong dose of Mary as the mumble chatter intensified.

Punchlist was honored for his leadership during the 56 weeks leading the COOP. He has truly been a strong leader to many including myself and I am honored to take the shovel flag from such a HIM!

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Minnow Pond-Triangle of Pain

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21 men cane to minnow pond from all directions and walks of life

the plan was simple

run, exercise, run, exercise, run, exercise

starting at memorial park across from launch point

💥10 Donkey Kicks

run up Massey

💥10 Merkins

run down Spratt

💥 10 leg raises

run back to memorial park

5-7 Rounds

60-75 reps of exercises as each round we increased by 1 rep

3.5-4.0 miles🙌🏻🔥💪🏻🥓

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