Tag: Shake and Bake

Ageless?

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WARMUP:
20 SSHs
8 Squat reaches
8 Alternating Body Bridge
1 short run around parking lot

THE THANG:
Played my music

Flying Squirrel with hand clap – 15 reps, 2 sets, 30 secs rest
Table Top Crawl – 30 secs on (4 forward, 4 backwards), 2 sets, 30 secs rest
American hammers with straight legs – 30 secs, 2 sets, 30 secs rest
1 legged burpee – 10 each leg, 1 set each, 30 secs rest
Chest tap Merkin with wide leg stance – 12 reps, 2 sets, 30 secs rest
Shoulder tap (2 each side is 1 rep) to 2 Merkins – 30 secs on, 2 sets, 30 secs rest
Cross Merkin – 12 reps, 2 sets, 30 secs rest
Superman Plank – 30 secs on, 2 sets, 30 secs rest
4 Squats, 2 Squat jumps, repeat – 30 secs on, 2 sets, 30 secs rest
Walk out to pistol squat – 5 reps, rest, 3 reps
Leg extension to spider merkin – 30 secs on, 2 sets, 30 secs rest
Side kick outs – 30 secs on, 2 sets, 30 secs rest

Ran a small lap around parking lot

250:
50 reps each, good form –
Regular Merkins
Jumping Squats
Shoulder Taps
Reverse lunges
CDDs

ANNOUNCEMENTS: The Jaeger is coming! Welcoming G.I. Jane!
COT: Lots of prayers for friends or family dealing with forms of cancer. Lots of thankfulness for what we were able to do today.

Takeaways from today’s message:
1. In the midst of all the struggles in this world, when you think about your children, are you more concerned with where your child will attend college or eternity?
2. Is salvation of the utmost value in your home?
3. Bathe your family’s mind in the truth

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Sir Topham Hat Ran and Then Ran Away

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WARMUP: Some stretched
THE THANG: We ran
MARY: Some stretched
ANNOUNCEMENTS: There were some
COT: It happened

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Arms and Run

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WARMUP: SSH, Merkins
THE THANG: 3 stations Arms concentration.
Station 1 at the top of the hill of Massey, 25 Merkins
Station 2 at back parking lot of Pike Eng, 35 yard Bear Crawl.
Station 3 at tye WEP playground, 10 pull ups.
Run back to Massey through 160 to complete a 0.75 mile loop.
Rinse and repeat.
Total of 3 to 4 miles with the exercises.
MARY:
ANNOUNCEMENTS: D2D Bar package pick up on Saturday at Amor between 2 and 6PM. CSAP coming up by March.
COT: prayers for families.

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Tabata

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WARMUP: Hillbilly Walker, Windmill, and the Motivator

TABATA: 4 rounds of each
40 sec. Mercs. 10 sec. Rest
40 sec. Flutters 10 sec. Rest
2 min. Bear crawl
40 sec. Squats 10 sec. Rest
40 sec. Rowers 10 sec. Rest
2 min Sprints
40 sec. High knees 10 sec. Rest
40 sec. Hello dollys10 sec. Rest
2 min Planks
40 sec. Shoulder taps 10 sec. Rest
40sec. Lbcs 10sec. Rest
2 min Crab walk

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Convergence For Our Brother Shower Curtain

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WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:

Slapshot’s Pain Station:

Each Pax performs

50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters

Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.

Badland’s Pain Station:

10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs

Punchlist’s Pain Station:

Light Pole Speed Drills –

5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs

Bear-pees to finish

Shady’s Pain Station:

Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels

Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers

Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.

Great job Qs

COT:

Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!

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The Best You can Do is All That’s Asked of You

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YHC got a last minute request to lead at the Colosseum.  Of course, the privilege was accepted and off we went.  11 PAX assembled, were disclaimed and we moseyed off for some “fun”

COP – various exercises in cadence, a few burpees sprinkled in and we moseyed from there to the flag for a Pledge of Allegiance, afterwards – we were off to the bottom of light pole hill.

PAX were given the advice – “The best you can do is all that asked of you”.  The instructions were to do a series of the following at each light pole:

7 – burpees, 23 – squats, 19 – merkins, 48 side straddle hops.  More on the significance of the numbers later.

Upon completing each light pole, PAX returned down the hill and attempted the same at every other light pole.

At 0555 – YHC called a return to COT and PAX obliged.

NMM – This was YHC’s first Q since my father’s passing.  When considering the best way to honor him, it seemed fitting to use the date of his birth (7-23-1948) as the numbers of reps for the exercises we completed.    It also seemed appropriate to pass on the very advice he was given by his mother, YHC’s grandmother – hence the title of this back blast.  The advice is simple, yet entirely fitting for anything we take on in life as leaders – whatever the calling may be.

Shower Curtain, YHC thanks you for the opportunity to Q and to share, in the process, some timeless and relevant advice that serves as a good reminder to us all.

The best you can do is all that’s asked of you.

Grandma & Dad, thank you.

Gratefully,

Cyclops

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Tour of Quagmire….9/16/19

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9 PAX showed up this morning to push their limits and start their week off right.  After the disclaimer and verifying that no injuries would prevent “full” participation we started with a Mosey.

Mosey took us around Home Depot to the far corner of the Target Store.

Warm Up

Using the Red Balls of Target we worked our way down warming up our muscles.

  • High knees to 1st ball.  Windmill (10 count)
  • Butt Kickers to 2nd ball.  Weed Pickers (10 count)
  • Lunge Walk to 3rd ball.  Merkins (10 count)
  • Crab Walk to 4th ball.  LBC’s (10 count)
  • Side shuffle (facing Target) to 5th ball.  Mountain climbers (20 count)
  • Bear Crawl to 6th ball. Slow Low Squats (10 count)
  • Side shuffle (facing away from Target) to 7th ball. Moroccan Night Club (20 count)
  • NUR to 8th Ball.  Parker Peter’s (10 count)  Downward Dog
  • Broad Jump to 9th Ball.  Seal Jacks (25 count)

Mosey to Tuesday Morning’s parking lot.

PAX lined up across parking lot.

Using next two parking rows ran “suicides”. (80% effort)

  • 1st run…..followed by Wide Arm Merkins (10 count)
  • 2nd run….followed by Squats (20 count)
  • 3rd run….followed by Peter Parker’s (15 count)
  • Bear Crawl to 1st parking row…..Crab Walk back…..followed by Flutters (20 count)
  • 4th run…..followed by Jump Squats (10 count)
  • 5th run….finished

Mosey to Fountain

Using bench completed following exercises

  • 40 Step ups (20 per leg)
  • 15 Derkins
  • 25 Dips

10 Flying Squirrels

Mosey to grass outside Mattress Firm

Jack Webb’s……to 11.

Mosey to COT for 5 minutes of Mary.

Prayers included injured PAX and those struggling to be consistent with posting.  Encouraged to reach out to guys and encourage them to post.

Thanks for the opportunity to lead…..

Bones

 

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Making Monday Great Again

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Just another case of the Mondays.  13 of us showed up to get better, including another FNG from Bones named Adam.  We walked him through the disclaimer and then set out to do our warm-up.

Warm-up – quick mosey over to the parking lot in front of office depot and did some quick drills on the parking lines:

  • Run up the lines, side shuffle right, back pedal down line, side shuffle right – repeat all the way down the parking row.  Once you finish, you run around the island and then did #2
  • Turn 90 degrees and do the same thing, so this time you’re doing a side shuffle right for the longer line, back pedaling to the next line behind you, and side shuffling left.  Again, full length, run around the island and then we turned to go hit the real work.

Simple = Hard:  that was the motto, so we did exactly that, we ran about a 1/4 mile down 49 to the corner of 49 and 160 and did our first set –

  • 30 side straddle hops (in cadence – so call it 60) / 15 merkins (in cadence – so 30) / 8 burpees OYO

Started running again, about another 1/4 mile and pulled over on the grass for the second set –

  • 45 side straddle hops (in cadence – 90 kind of sucks) / 23 merkins (in cadence) / 12 burpees OYO

Started running again, about another 1/4 mile, maybe a little more, got in front of Michael’s / Pier One, etc and did the third set:

  • 60 side straddle hops (in cadence – yeah, 120 left me not being able to count as I had no air left) / 30 merkins (in cadence – we stopped half way through to shake it out then finished strong) / 16 burpees OYO

Started running again to the end of the building we were at (in front of Kohl’s), peeled off and did the next set:

  • 15 jump lunges (15 per side) / 15 jump squats / 15 mountain climbers

Kept running, pulled over by the Suntrust bank and did the next:

  • 30 jump lunges (30 per side) / 30 jump squats / 30 mountain climbers

Ran to Buffalo Wild Wings and partnered up for….

  • Partner pushes – partner 2 has his arms on partner 1’s shoulders, is resisting and backing up as slow as they can while partner 1 pushes them.  Each partner did one set the full length of the parking lot
  • Wheel barrows – same, each partner did one rotation the full length of the parking lot

Run to the parking lot in front of Pet Smart and do the last set:

  • No more walking – sprint the length of the parking lot from island to island, jog the width, sprint the next parking lot length, jog, sprint, jog, finish w/ a sprint right in front of best buy and then head to COT.

Final count was 2.3 miles, 270 side straddle hops, 136 merkins, 36 burpees, 45 jump lunges, 45 jump squats, 45 mountain climbers and some partner  pushes / wheel barrows.  Nice little day at the office for the 13 who showed up to get better.  Appreciate you guys being there to encourage each other.  Welcome FNG Shake N Bake (Adam)!  DaVinci had his first respectable name-o-rama which I’m proud to say was at my Q!  It was the loudest “RESPECT” I’ve heard to date.

Cha Ching

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Cannonball : Bakers Dozen of courage, was just what the Cake Boss ordered!

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YHC got the invite to lead at Cannonball and I seized the opportunity. The PAX of Lake Wylie are accelerating at high pace and I did not want to miss an opportunity to encourage and continue to “Give it Away”.

Met a bunch on new faces and brothers of da gloom. It was awesome to post and get better with this crew. Two-ferns is doing great work out there so I encourage all PAX to get out there and post.

Disclaimer and Introductions made. AWay we went

  • Mosey around parking
  • Shuffles
  • Karaoke
  • Plank series
  • Merkins

Grab the bells and mosey to lower parking lot

Count off in 3s and get to a station

First round, do 10 reps of each exercise, mosey to play ground and get 10 Swing Crunches rotate to next station

Second round, do 15 reps of each exercise, mosey to play ground and get 15 Dips, rotate to next station.

Kettlebell swing
bent row
Figure eight
squats
Upright row

Lunge press
Sumo
Curls L/R
American Hammer
Tri Extension

Flutters
Hello dolly’s
Freddy’s
Deadlift
Kettlebell Merkins

Lots of encouragement and team work. F3 is best when we operate as a group and accomplish things together.

I spoke to the men about Courage and when we were young and foolish we had stupid courage like picking fights for no reason other than stupidity. Today as men with families and responsibility our Courage has different meaning. Having tough conversation, making tough decisions and trusting in Sky Q and his direction in our lives. I challenge the PAX to take a step towards uncomfortable and be courageous in getting better in relationships and living for something bigger than ourselves.

Thanks Two Ferns!

Cake Boss out!

 

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