Tag: Shield

A whole lot of stuff

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11 pax joined in on this muggy morning. Dew point was almost the same as the temperature, which meant we were in for a sweat bath. I got there a bit early to scope out the AO. Harry Carry went off for a solo pre-run (he’s nuts). Then it was 0515, disclaimer was given, pax was reminded of mission/purpose of F3, and we were off towards the back of Nation Ford.

Warmup: SSH, LSS, Windmill, IW, Neck Rolls

Thang 1: Moseyed to front of NaFo and partnered up. We met up with Sasquatch. He was 90 seconds late, but was able to spot us in the dark. P1 grabbed a lifting rock and we walked to the front parking lot. P1 did an exercise with the rock (curls, SQTS, overhead press, tricep ext, bent row) while P2 ran/bear crawled/NUR, side shuffle/ran to the end to complete an exercise (CDD, jump SQT, flutter, merkin, LBC) and then came back to flap jack. A lot of grumbling with the bear crawl from pax, which I expected. But holy cow Sasquatch was like a freaking horse trotting up the parking lot doing his bear crawl.

Enough of this nonsense, rocks were put back where we found them. We got in a single file line for a fellowship paced Native American run to the pull up bars. One catch, the six had to complete a burpee before jogging to the front. Everyone loved that, NOT!

Thang 2: At the pull-up bars, with same partners, P1 did 5 pull-ups and amwrap knee ups while P2 completed 25 SQTS. 3 rounds. Not as easy as I thought it’d be.

Mosey back home for some Mary, which included the Pickle Pounder. Note to self, don’t do PP at this NaFo. Ended with Have a Nice Day, where we star gazed or meditated for 30 seconds on how we can impact someone’s life today.

I don’t get out to F3 on Weds, since the M posts at FIA. I encourage her to go as much as possible, and I feel as though she has benefited as much as I have from F3. Today’s workout was focused on a whole lot of stuff. I have ADHD, I get bored easily, and I don’t have very good memory. So I wanted to challenge myself, to try and lead a workout with multiple exercises to keep us stimulated. Also, a lot of the exercises were not cadence led or partner reliant. It was you versus you, modifying as needed to make it more or less challenging. Everyone did a great job!

Announcements: Invergence, Convergence, Q School in September. Check the weekly newsletter

Lots of prayer requests. Praying for you all.

Thank you for the opportunity to lead!

 

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HIIT with Led

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Six men arrived at NAFO to get the Led out on a pleasant, cool morning.

Warm Up
Mosey run
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Low Slow Squats (IC10x)
Merkins (IC 10X)
Peter Parker (IC 10x)
Plank stretches
Downward dog
Honeymooner
5 Pullups OYO

Grab a block and mosey to benches

Thang: HIIT Routine
This is where the Led Zeppelin playlist comes out.
Set A: Do the below 32 seconds on, 10 sec standing rest in between
Curls (with block)
Cherry Pickers
Squats (with Block)
Dips
Bobby hurleys
Set B: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
Derkins
Amer Hammers (w/ block optional)
plank walks
Set C: Do the below 45 seconds on, 15 sec standing rest in between
Burpee
Imp Walkers
Squat Jumps
step ups
SSH

Repeat the above sets.

Return blocks.

Fini, COT

Some PAX Feedback: Workout went by fast. Set B was rough…the low plank rest was not really a rest.

Prayers include: Twins expected for Lovehandle, Friends/family diagnosed recently with cancer.

Led Zeppelin playlist:
The ocean
Rock and Roll
South Bound Saurez
Good times/bad times
Dancing days
Misty mountain hop
Immigrant song (…I come from the land of the ice and snow….)
whole lotta love
Ramble on

As much as I like “When the Levee Breaks,” I just couldn’t find its place in a HIIT routine playlist. I don’t know, maybe next time.

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2019 Q3 PFT at The Coop

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8 men came out to see where they stand on the 2019 Q3 PFT.  YHC is on the IR for a tummy issue.  Youts is the only 3 Peat Participant.  And WOW has he made some awesome progress!  Here are the numbers:

 

Here are ALL the numbers:

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So…you want to do pyramids and running. We can do that

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16 gathered for a quick disclaimer on the beautiful Friday morning, and even more beautiful new pavement.  We took off for a quick mosey and circled up for some warm-up which consisted of: SSH, slow windmill, superman Moroccan night clubs, imperial walkers, merkins and stretching.  Stretching with some downward dogs, honeymooners and then some laying on our backs with some pulling of the knees to chest, and knee over side to stretch our backs.

Once the crew was warmed up we made our way over to the pull up bars where the following unfolded…very quickly.

  • 10 chin ups
  • 20 diamonds
  • 30 1 legged squats (15/leg)
  • 40 carolina dry docks
  • 50 LBC
  • 40 CDD
  • 30 1 leggged
  • 20 diamonds
  • 10 chin ups

Sounds not so bad but we added running between each exercise from the pull up bars down to the cross walk by the football field entrance.

For a quick “10 count” of sorts, the team received the following message: what are you doing today that makes you better where you’re being intentional?  It doesn’t have to be something big, but it can be you physically, mentally, helping your 2.0 practice a sport, unload the dishwasher when you’re not asked to do it….

Off we went to the next area of fun what had been deemed for the run over, “the teacher’s smoking lounge / aka the outside eating area outside the cafeteria” where there are picnic tables to use!

  • 20 step ups, each leg
  • 20 derkins
  • 20 dips
  • 10 burpees
  • 10 bomb jacks
  • Repeat the 20s above (there was an extra set of bomb jacks in here too b/c someone had to say the un-sayable)
  • 5 burpees
  • 5 bomb jacks
  • 10 burpees
  • 10 bombjacks

90 seconds to spare and we headed back to COT for all COT things!  Appreciate the invite as always from Harry Caray and appreciated all the mumblechatter and push!

Shady

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THE YARD does the STAR

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Context

Early Saturday AM Spitz headed to the barfatorium and wasn’t coming back so the word went out for a Q.  We hope that he is on the mend!!

The THANG

After a 5K pre-run (1 attendee) the PAX gathered for a pre-work disclaimer that included the idea that THE YARD  is moderate mostly because it is :50 long, but that moderation is also something that should be performed by each of the PAX, up or down depending upon a variety of mitigating factors.

The Warm Up:   Soccer Leg Sretches, Jog in Place with High Knees, Sun Salutation and Planks

Mosey to gate to gain access to football field

The PAX the committed to two rounds of a four corner star:

5 Burpees in the middle after each corner

Corner #1 High Knees in place, Merkins and LBC

Corner #2 LSS, Diamond Merkins and Flutters

Corner #3 Squats, CDD and Gas Pumpers

Corner #4 Imperial Walkers, WAM and Grave Diggers

Round #1:  15 reps, Round #2 10 reps

Mosey back to COT for :05 of mary.

 

AWESOME BY PRODUCT

Got to know Shield and Boss Hog much better!!

Announcements:  

THE YARD will move to 6:30 this coming Saturday.  In line with that, Q Source will be merging with the Q Source that follows WEP.

 

 

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Varsity: Keeping up the pace

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I have to be honest…..I’m so late with this back blast all I remember is I could not straighten my arm for 4 days. The pullups and curls with the cinder blocks killed me…..lol

5 of us came to The Varsity for some serious work. I was recovering from The Bear run and a pulled muscle in my hip so it was an all strength day at Varsity…..Ginsu’s favorite AO even though Ballroom is better.

The Thang:

Mosey to Band Lot

3 rounds – 25reps, 20 reps, 15 reps

  • Merkins
  • CDDs
  • Squats
  • Lunges
  • Leg raises
  • LBCs

Mosey to School entrance

3 rounds – 25reps, 20 reps, 15 reps

  • Dips
  • Derkins
  • Step Ups

Mosey to Pull up Bars

10 Excercies on the ground – 20 reps

Then do 10 pullups

  • merkins
  • sumo squats
  • Bunch of others

Was a great fellowship day as we had 5 and so we really pushed each other. Great mumble chatter and getting to know the PAX.

Thanks for the Q Harry Carry!

Cake Boss

 

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Steadfast

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18 Pax posted at the Coop in full representation of 3 solid regions today (Richmond, Fort Mill and Ballantyne). The temperature dropped and it felt like spring again. Wegmans, Skate or Die, Sasquatch and Cici did a pre-run for extra credit. Double Mint put up a strong post as his downpainment before spending the day at Carowinds.  T-Claps to all 18 high impact men that challenged themselves both mentally and physically today. 

The Thang:

Mosey to Sugar Creek Elementary’s Bus Loop

COP: SSH (30x), IW (20x), HillBilly Walkers (15x), WM (15x), Moroccan Night Clubs (15x), Sumo Squats (15x), MC (15x), Peter Parkers (15x)

Mosey to the pull up bars: Jacobs Ladder with burpees at the bottom, pull ups at the top 8x

Mosey to Sugar Creek Elementary’s Parking Lot: Windsprints (2x)

Mosey to the wall: Wall Merkins 3x, People’s Chair 3x

Moleskin:  

We are constantly feeling good and bad vibes during our journey of life. Life is filled with valleys and peaks. Like a train on parallel tracks, we continually find ourselves between the good track and the bad track. When things go well in life, we are soon challenged with a tragedy or a loss. Remain steadfast. Be aware of when you become unbalanced between pride and humility, right and wrong, etc. Remain steadfast and in balance.

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The Coop take 2

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Humid 75 degree morning. Fort Mill, SC Nation Ford High School or better known at 0515 as The Coop.
See and recognize about 10 guys. we have the normal gloom what ups.
0514 rolls around DOAH says hey hope you don’t mind I’ve got a videographer with me. Doing some spotlight piece on wellness for his CO-OP. I say whatever you need to show up is good with me. I give a terrible disclaimer and were off.
Mosey around parking lot with some dynamic stretching here and there.
Circle up warm ups- SSH, Merkins, 6 inch hold, flutter, windmill, peter parkers, mtn. climbers.
Mosey to pull up bars. series of pull ups and merkins
Out to road. Bear crawl down the hill.
Go to the wall. Balls to wall while we work our way down the Pax so everyone broad jumps. Hurry up this hurts.
Mosey to basketball court. partner up 100 merkins, 150 squats, 200 big boy sit-ups. you and your partner hold each other accountable.
a couple guys had to leave early so 10 burpee buyout.
if you and your partner finished early start doing burpees until all finished.
At this point I hope the video guy knows how to fix the sound we had a lot of moaning and complaining.
all finished here up the hill for one last set pullups and then a little burpee buy out also.
COT.
praise for Dark Helmet sister, prayers for bounty hunters friends who had pregnancy issue. Marriages, travel.

Thanks for having me out to Q Punchlist.

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R.O.C.K. in the U.S.A!

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Seven men (and one canine) met at NAFO for a mini-convergence of RPG/Broga and Varsity.
Started at 0500 with Sasquatch leading us in yoga stretches for about 20 mins.
then we split up with three running where Crawdaddy was the Q, and four went with the boot camp/Tabata workout.

For the Runners: the did a 4 mile loop through Regal Manor neighborhood.
For the boot camp/Tabata, we did:

Thang:
Tabata Style workout, Each exercise is 35 seconds, with 10 seconds of rest in between.
A round consists of a set each of: legs, cardio, core, and Arms.
LEGS: Step Ups, Calf Raises, Squats, Bobby hurleys, Lunges
CARDIO: Imaginary jump ropes, Seal jacks/SSH, Mountain climber,s Burpees, Cherry pickers
CORE: LBCs, Freddie mercurys, Flutters, Box cutters, Plank hold (low plank)
ARMS: Derkins, Dips, CDDs, Mak tar jai, Incline merkins
In between rounds we did a short one minute run.

COT

NMM:
Songs of freedom were playing during the tabata rounds.
A couple songs in the playlist could be considered critical of America (i.e. Rockin’ in the free world by Neil Young), so why include them in a patriotic playlist? Answer: America has faults and problems, but the reality is we are still the best thing going on this planet, and we should be proud of that. We are truly blessed in this country.

Music Playlist
Star spangled banner – KISS
We’re an American bad – Grand Funk
R.O.C.K. in the U.S.A. – Mellencamp
Rockin’ in the free world – Neil Young
Fast Cars and Freedom – Rascal Flatts
Born in the USA – Springsteen
Living in the USA – Steve Miller Band
American Woman – The Guess Who

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Making Bad Things Better

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Most of my Q’s in recent months have been ruck focused.  As I started thinking about what we would do on Wednesday, I realized that one of my last bootcamp Q was likely when Wegman’s held the QvQ event at The Coop in October 2018.  That was a fun Q but there were elements of it that I wish I had done a little different.  So why not take this opportunity to implement a few tweaks.

Warm-Up:

  • SSH x30
  • Merkins x10
  • Wind Mill x10
  • Mountain Climber x10
  • Imperial Walker x10

Mosey to the bottom of the hill by the pull up bars.

Activity 1:  Spider-Man merkins & pull-ups. 5 sets of trees

  • Run to first tree. Complete 2 Spider-Man merkins. Then run to the pull up bars and complete 2 pull ups. Run back down the hill.
  • Run to the first tree. Complete 2 Spider-Man merkins. Run to the second tree. Complete 4 Spider-Man merkins. Run to the pull up bars and complete 4 pull ups. Run back down the hill.
  • Continue the series through the fifth set of trees (10 Spider-Man merkins and 10 pull ups)

Mosey to the football field

Activity 2:  Cross the football field width wise down the yard lines. 5 burpees at each sideline

We did a version of this during the QvQ but I felt that version was ackward.  This one worked much better.

  • Partner carry 10 & 20
  • Bear crawl 30
  • Sprint 40
  • Crab walk 50
  • Reverse Sprint 40
  • Crawl bear 30
  • Wheel barrow 20 & 10

Everyone pushed themselves, the heat and humidity made sure of that!  Great starting the day with such a strong group!

Prayers for safety to all those traveling this week and rememberance of patience and what really matters as we spend time with family and friends.

Thank you Punch List for the opportunity!!

 

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