Tag: Shakespeare

Week 1 of Q School at the Abyss

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This Wednesday started a month long opportunity for the PAX of Lake Wylie the hear more about the important responsibilities of a Q from veteran leaders around the Fort Region.  We’ll have Wednesdays in the month of October dedicated to teaching these valuable lessons.

This Wednesday started with the 1st Nantan of the Fort region, Double D!  It was a real pleasure having him share the history and some knowledge about F3 and important aspects of the Q.

Here’s what we did.

Mosey around the parking lot with some High knees, butt kickers, side shuffles and toy soldiers until we circled up.

I started the warmup  with the reason we count in cadence.  Cadence helps validate your authority to lead.  If you do an exercise that would normally be done in cadence WITHOUT counting  you are giving that authority to lead the group.  We broke down the three parts of counting in cadence.

ANNOUNCE the next exercise

MOVE the men into position

START the movement in cadence

After this instruction we went around the circle and had the men pick and exercise and count it out for the PAX

I handed it over to Double D and he shared more great tidbits about counting in cadence.  He asked the men who has not yet been a Q or only one time.  We had just a few guys that have not done so.  Double D had them come out and lead for an exercise.

Next we moseyed to the hill.

We discussed preparing for your Q.  Idea #1: Keep it simple.  If it takes you too long to explain, you can lose the men. If it’s too complicated to remember, the PAX will do their own thing.

With that in mind, we did 11s

Top of Hill 10 Merkins

Run down do 1 Big Boy Sit-up

Up the hill, reduce merkins by 1

Down the Hill add 1 to sit-ups

Easy to write, hard to do.  After this we moseyed to the circle by the front of the school.

Last words of wisdom for the group.  If you are not going to be with the PAX (you split the group up) make sure you pick exercises everyone knows.  I shared my experience leading just the weekend before at the Convergence.  Of the 20 exercieses I had that day, I picked a few exercises that the men didn’t know. Some of my favorites, the V-Up Twist and Squat Burpees (Thanks Witch Hunt).  Be careful not to make my same mistake.

We then bear crawled around the large circle…painful!

ran back to COT

Announcements

Praises and Prayers

Double D led us out in prayer.  Great to be with all the men and to have him there!

An Honor to Lead,

Royale

 

 

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Brickhouse VQ @Poopdeck

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Less rainy than what they called for.

Disclaimer

Off for a mosey

warmups

4 corners:

Corner 1: Brick webbs

Corner 2: Crab humpers

Corner 3: Cinder block burpee

Corner 4: Monkey humpers

Mosey to the wall

Balls to the wall w/2 burpees each

COT: Marriage maint, prayer etc

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17 at Poopdeck Did Supersets of Pain and Laid Waste to the Demons Inside Pandoras Box!

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17 at Poopdeck worked through the pain inside Pandoras Box!

Warmup – jog around parking lot with high knees, butt kickers, lunges, l/r shuffle, and duck walk.  Then circled up for 5 reps in cadence of wide, normal, and diamond merkins finishing with box cutters.

The Thang:  partnered up and explored the stations of Pandoras Box.  One partner would use the equipment and another would do an exercise with equipment.

Round 1 – Donkey kicks for one partner and then the other partner completed 20 reps or other rep count stated of each:

1 – TRX curls, rows and tricep extensions,

2 – 20 slam ball slams,

3 – BearGrylls Bear Crawl sled w/40lbs,

4 – 115lb Deadlifts,

5 – Pullups or dips on equipment,

6 – Superman pumps w/8lb bar,

7 – 100 lb water jug carry,

8 – 60 lb water jug standing row,

9 – 2 foot box jumps,

10 – Battle Ropes – Wax On/Wax Off, Squat jump arm circles, A Frame Power blast.

Quick cool down run, then circled up for 5 reps of each in cadence – Morraccan Nightclubs and Hello Dolly’s.

Round 2 – Jump Knee Tucks for one partner and then we were able to get through 5 stations based on time.

Announcements – Bear Grylls Seeking BRR team or offered to drive,

Prayers – Some M’s going through cancer treatment, School Teachers and Officials for wisdom, BearGrylls friend Rob for forgiveness.

Praises – successful adoption.

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2017 Board of Pain at The Abyss – 7/19/2017

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17 brave souls showed up for everyone’s favorite summer tradition- the Board of Pain.   With the majority being first-timers I knew this was going to be fun.  There is not better representation of ‘You vs You’ than the #BoardOfPain.

The Thang: perform each exercise and the associated rep count.  You can not move on to next exercise until previous exercise is complete.  In between each exercise is a recovery run of 1/4 mile.  Below are the stats on the day.  Come back next week to compete against the others and yourself.

An amazing effort from all the Pax today, especially first timers.  The Board of Pain tests you both physically and mentally.  Below are resutls:

Prayers
Went around the circle and everyone Pax was asked to give a pray or praise. Too many to remember but they were heard.

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Squat’in on the dock of the lake…

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Fifteen souls on deck this warm humid morning including the FNG who would later become… Nutshell.  I enjoy the look of confusion in peoples’ eyes when they show up to a workout and I’m already there- a flash of panic followed by a furtive glance at their watch.  Yes… I’ve crafted my reputation well- but unfortunately, being  Q is no last minute affair.  After some brief pleasantries and a firm word of caution we explode into a frenzy of motion on this finely moonlit morn.

The Workout

Open with a .7 warm up jog through the dark & gloomy residential loop behind the Y exiting and circling up at the Buster Boyd boat ramp.

  • SSH x 30
  • Imperial Walker x 20
  • Merkins x 15
  • LBC x 20
  • Russian twist x 15
  • Windmill x 20
  • Plank Jack x 15
  • Hello Dolly x 20

Split into 5 groups of 3 for a half-baked concept we’ll call the U-Turn.  Partner 1 is at  the Buster Boyd boat ramp doing Kraken burpees, Partner 2 is at the end of the T-Bones dock for squats, Partner 3 hauls ass between the two to take over the station and keep the cycle moving.  Awkward start, awkward finish, solid effort in-between.  Perhaps call it “euphemism” instead?

  • Moroccan night club x 30
  • Merikan x 10
  • Freddy Mercury x 20

Fast pace back to Bowl & Bounce for 2 circuits of Human Chair / Merkins on the wall / Ballz 2 the wall.

Finish with a mosey down to the front door of the Y and a strong gallop home to COT

Moleskin

  • Welcome FNG Nutshell, this guy kept a solid pace and was barely winded at the end.
  • Austin Powers is FAST- I hear the Benny Hill theme song each time he blasts past.
  • Thanks to the PAX for letting me know I was signed up for this Q- with friends like these, who needs twitter?

 

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