Tesh brought the pain in the way that only he can. It hurt so bad I don’t even remember what he did to us… That said, it was my birthday and I forgot my age…
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 🏠🍺
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
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:
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:
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!
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.
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
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!
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🙌🏻🔥💪🏻🥓
In recognition of Tesh accepting the EPRI Technology Transfer Award, YHC wanted to call 45 min of hand stands…..but YHC is still working on 15 seconds of headstanding so……..here we go.
Warm Up:
Mosey
Windmill x10
SSH x25
Hold Plank
Mountain Climber x20
Shoulder Tap x20
Hooneymooner–>Downdog combination (not enough)
Mosey
IW x20
HW x20
Thang:
Mosey towards the bus route hill
Electric
Elevens – Burpees – Gorilla Squats
Electric Power
Bear Crawl up the dirty hill. Backdraft was wearing new shoes, sorry. People’s Chair for a word of the year sharing time.
Electric Power Research
Red Barchetta – Designed to get the heart rate up, much like the song by Rush of the same name.
100 Yard Dash–>100 SSHs, run back to start point to plank/wait for six;
75 yard dash–>75 mountain climbers, run back to start point to plank/wait for six;
50 yard dash–>50 LBCs, run back to start point to plank/wait for six;
25 yard dash–>25 Merkins, run back to start point to plank/wait for six;
10 yard dash–>10 burpees, run back to start point and plank/wait for six.
Electric Power Research Institute
Imperial Squat Walker – Cruel cousin of the Imperial Walker. This 4-count exercise starts with hands clasp on head. Count 1 = a squat. Count 2 = stand up and bring one knee up to the opposite elbow. Count 3 = a squat. Count 4 = stand up, other knee to other elbow. We did these till 0600. Backdraft was a fan.
NMM:
The honor that Tesh is getting is from the EPRI folks a BFD. But Tesh isn’t one to “toot his own horn.” (No pun intended. I realize that’s what I do for a living.) Personally, I am not always comfortable sharing my accomplishments. Partly because I want to do even better and more; so I feel like my “accomplishments” are inadequate compared to my goals. Partly because I don’t like to feel like I’m bragging. And in part because I’ve seen folks work as hard as me and not have the same success; it feel dishonest to claim sole responsibility. So I want to draw attention to this accomplishment because Tesh deserves it, and I know he won’t draw attention to himself.
Where in your life can you draw attention to someone (2.0, M, blade, etc.) that deserves recognition but doesn’t toot their own horn? Where are you overlooking someone because they’re not shouting their merits in your face? (If you need help, consider all the unnoticed work your M does at their gig or at home….. Or perhaps the amount of times your 2.0 hasn’t brought home a poor report card…..)
Announcements:
Rooster 2/29
Yeti 3/7
Doty Run 3/14
Prayers:
Cash – surgery today
Chicken Wing – hip replacement
An honor to lead, thanks Hardwood for the call.
-Band Camp dismissed
This last weekend there was a call to head out to one of the local favorite breweries, Amor Artis, to drink beers in the name of helping kids get through school. No, we’re not drinking beer so that there’s less for the kids, that would be ridiculous. But it’s a great way to engage in some 2nd F and contribute some $’s to the Dam2Dam relay (which is shunting their proceeds to Classroom Ready).
And, as we all know, the best and worst ideas have their genesis in a few pints of meticulously processed hops. This was the story for two young, handsome, ridiculously strong and vigorous PAX who saw the need for a substi-Q for Quagmire the next morning. Neither PAX could decide which would take the mantle, causing YHC to respond to the site Q with a cryptic message about taking the Q if Slapshot did not. Then, over another pint, we decided to just Co-Q it because, why the heck not?
Epic
Not long after the announcement of this team up, the site Q of the Golden Corral realized just how profound it would be and immediately beseeched these captains of men to repeat their as of yet untested plan. What brilliance on the part of Lutefisk the wise.
Dark Helmet and his pants crew (I sincerely hope this is taken out of context in 10-15 years) were already galavanting about the Corral when YHC arrived. Senator Tressel was waiting at COT. The rain had let up enough to shed any reason for gear… for about 15 seconds. After a moment the pantalones party arrived and 0515 was struck. At this time YHC revealed that it was to be yet another Co-Q to the PAX.
Nervous looks were shared by many.
A quick mosey around the pharmacy and far enough past the overhang to say, “Why bother trying to keep dry? We’re all men here, right?”
Circle up for:
10x variable speed low-slow squat
10x four-count monkey squats (see the ‘exicon)
10x four-count merkins
Preface: Sometimes a great idea is only great on paper. Sometimes a great ideas come from terrible ideas. And if you don’t try a terrible idea, you may be stuck with an okayish idea for a long time. Sometimes you need terrible ideas to illustrate that okayish ideas are actually great ideas. The point is that you tried, and that those you lead did what they could to make it happen. And if it fails, maybe you’re a good enough leader to salvage the plan and make something from which everyone can still profit.
WITH THAT IN MIND…
Mosey to the corner of the lot by Lifeline. Break PAX into groups of 4 (and a 3). Modified DORA. One runner goes to each station and relieves the next guy. Stations were Squats (300), Merkins (200) and Big Boys (200). In thought it was a fun way to get everyone using their brain, perhaps a bit confused, but not frustrated. In practice it wasn’t really tenable because when you’re timing your BBSU’s at home they go a lot faster than when you’re in the middle of a Q. In retrospect… just drop the counts and time it.
After most of the groups seemed to finish, called an audible and everyone did DORA to run out the timer in front of the ice cream place. Since it was an audible, YHC may not recall the exercises because they were thought up on the spot, but the runner was to bear crawl the length of the sidewalk past the dog grooming place. This was reduced after the first run to stop the bear crawl at the top of the small incline, and run the remaining distance of the sidewalk and back. I’m pretty sure we did Lunges, and LBCs were called but I don’t recall if anyone got to them.
Slapshot pulled out his phone and announced that we’d be doing HIIT. Five minute sets and you could rest only if you finished prior to the next minute starting. And he kept changing the counts.
Set 1 – LBC, Merkins, and Squats
1. 15, 10, 10
2. 20, 10, 10
3. 20, 12, 12
4. 20, 12, 12
5. 25, 15, 15
Set 2 – double count American Hammers, HR Merkins, Single count lunge (each round the same count)
1-5. 20, 10, 12
Set 3
1. 15 burpees
2. 15 burpees
3. 10 burpees
4. 10 burpees
5. 10 burpees
Slapshot then lead the crew back to COT while some of us ran back to pick up some of the discarded gear. When YHC arrived back at COT, Slapshot was running out the clock with Superman/Banana. It was very entertaining to see.
Name-o-rama while Senator Tressel had to high tail it and everyone wondered what happened to the ruckers (who showed up a moment later). Announced the various forms of CSAUP torture available over the next few weeks, as well as mention tonight’s 2nd F.
One PAX asked to get things moving faster due to the rain, to which another responded with words along the lines of, “There are men standing in the rain. And there is Lutefisk”
Quickly rounded up prayer requests with a bit of special attention paid to the M relationships owing to the upcoming “holiday”. Lifted up Cha Ching and his M for their trip this weekend as well.