Discussed the following:
Vision
Articulation
Persuasion
Exhortation
5 Cs – Candor, Commitment, Consistent, Contentment, Courage
WARMUP: 1/2 Mile and exercise
THE THANG: elevens burpes and bomb jacks.. then to the 9 parking spaces with a select extreme reps x8 run a .02 between each
MARY: no time
ANNOUNCEMENTS: shower Curtain getting married Friday
COT: God’s will not mine, The power of positive thinking. Be careful what we feed our minds
The morning was dark and thick in The Fort, and we could see the glimmer of a soft glow in the distance. It was the flickering light of the pain train, and it was headed straight towards us at an incredible rate. All we could do is brace for what was about to pull into the station.
Warmup:
1 Lap Around the school lot
10 Side Straddle Hops
10 Windmills – aka The Trucker
10 Cherry Pickers
10 Merkins
Up Dog/Honeymooner
The Leg Up Hip Thruster (Crowd Pleaser)
We moseyed over to the front of the school for some Wall Bulgarian Split Squats (left then right legs). The timer was an Indian Bear Crawl.
Moseyed over to the back of the school for a little 1st & 10.
The Thang:
There was cones lined up every 10 yards to represent the 10 yard markers on a football field. After each round we would do a lap around the track.
Round 1 – Cone 1 – 10 Burpees
Round 2 – Cone 1 & 2 – 10 Burpees & 20 CDDs
Round 3 – Cone 1, 2, & 3 – 10 Burpees, 20 CDDs, 30 Squats
Round 4 – Cone 1, 2, 3, & 4 – 10 Burpees, 20 CDDs, 30 Squats, 40 Flutters
Round 5 – Cone 1, 2, 3, 4, & 5 – 10 Burpees, 20 CDDs, 30 Squats, 40 Flutters, 50 Clave Raises
Round 6 – Cone 1, 2, 3, 4, 5, & 6 – 10 Burpees, 20 CDDs, 30 Squats, 40 Flutters, 50 Clave Raises, 40 Flutters
Round 7 – Cone 1, 2, 3, 4, 5, 6, & 7 – 10 Burpees, 20 CDDs, 30 Squats, 40 Flutters, 50 Clave Raises, 40 Flutters, 30 Squats
Round 8 – Cone 1, 2, 3, 4, 5, 6, 7, & 8 – 10 Burpees, 20 CDDs, 30 Squats, 40 Flutters, 50 Clave Raises, 40 Flutters, 30 Squats, 20 CDD’s
Round 9 – Cone 1, 2, 3, 4, 5, 6, 7, 8, & 9 – 10 Burpees, 20 CDDs, 30 Squats, 40 Flutters, 50 Clave Raises, 40 Flutters, 30 Squats, 20 CDD’s, 10 Burpees
Ran/Bear Crawled to COT for prayers and praises.
Welcome FNG Snooze Button.
JWOW
WARMUP: Alternating side shuffles to the back lot. No regular jogging or any of that other nonsense!!
5 Jumps Squats. 10 Merkins I/C, 15 Should Taps I/C. 20 Peter Parkers I/C. 25 Calf Raises I/C.
THE THANG: Starting at the first light pole, NUR (backwards run) up the long hill stopping at every other light pole for 10 Carolina Dry Docks & 15 American Hammers.
Run back down to the 1/2 wall for 25 Muscle Ups on the wall.
Come back to the parking lot and line up on the cones.
Run to the second basketball goal and back to the starting line (est 70yds total) for 5 Burpees. Repeat this 9 more times for a total of 10 rounds.
MARY: Once completed, we executed a few slow cadence, form-focused exercises.
ANNOUNCEMENTS: There’s a newsletter, read it. FNG naming didn’t take long. These 2 men, now known as Yogi & White Hot were hustling this morning. T-claps to Shower Curtain with an assist from Long Duck on bringing them out.
COT: It stays there.
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
9 PAX gathered on a beautiful February morning – a preview of spring that is right around the corner.
Disclaimer and we started to mosey down road towards the entrance when Olaf came trotting out of the woods making it 10 PAX. Turned around at entrance and did some dynamic warmup on return to parking lot (Toy Soldiers, High Knees, Karaoke).
Maybe it was the weather or maybe it was just Olaf, but the mumblechatter was strong this morning.
The first Thang:
10 Minute hardCORE HIIT – 10 Exercises 45 Sec On 15 sec off
SSH
Freddie Mercuries
Standing High Knee Taps
American Hammers
Mountain Climbers
Laying Leg Raises
Plank In and Outs (think flying squirrel – plank jacks)
Plank side to sides (think elbow plank where you alternate rotating and touching each hip to the ground)
Star Crunches (essentially a Dying Cockroach)
Running High Knees
Before the circuit started, I proclaimed this was a core HIIT. So thank you Bandcamp for letting us know halfway through that we were doing a lot of ab work – very enlightening 😉
The next Thang:
“Twos”day Torture – in honor of it being 2-22-22 on a Tuesday
2 stations separated by .2 miles – Station 1 at parking lot where we park, Station 2 at parking lot at entrance
Perform following exercises at Station 1:
2 Mickey Mouse Merkins
22 MNCs while in squat position
22 Lunges (11 each leg)
Run to Station 2 (Plank for the 6)
Perform following exercises at Station 2:
2 Kraken Burpees
22 overhead claps
22 calf raises
Run Back to Station 1 (Plank for the 6)
Rinse/Repeat – we made it through 4 rounds
Moseyed back and finished back at COT right on time
NMM: As usual, an honor to lead the Pax. Naturally, the runs back and forth between stations today evolved into long sprint races and competitions of who could get their heart rate highest. Not sure there was a clear winner but we all got better together and fought the urge to slow down or cut it short. Maximus would have agreed that we earned our 1% today – great work from all the PAX. Thanks for the opportunity Shower Curtain!
-Badlands
It was a somewhat cool morning but 4 Pax gathered at The Coliseum for some exercise. Right when Long Duck said so the lights came on and I was a bit relieved we had something to work with. Started with the disclaimer and we went for a mosey and then rounded up for a quick warm-up with the following reps:
Windmills, SSH, Plan Position, Downward Dog, Honeymooners, and Calf stretching
Moseyed a bit more down the property and ended up at the very entrance of the Roman Wonder where we started off with a 4 Min Tabata, cycled through those exercises and 8 second rest breaks until we were through all the exercises.
Knee ups, LBCs, Arm Circles, MTN Climbers, Flutters, Split Lunges and Planking
Moseyed down further on the property line and found another small parking lot area where we did a second Tabata which included Burpees and a bunch of exercises.
Merkins, SSH, Skaters (Side Lunges), Squats, Flutter Kicks and a couple more…
Meanwhile this whole time Long Duck and Shower Curtain are just warming up the mumble chatter.
Next we moseyed to the track area and started the next portion of the workout, WEB’s with laps in-between.
Did 4 sets of each exercise, 1 of the first exercise and 10 of the second. Every round goes up with a ratio of 1:10 2, 20, 3 30 so on.
We did 4 laps including many reps of merkins, squats and plank jacks. It was rad. Especially Merkins. I knew that was Shower Curtains favorite so I didn’t want to disappoint him! A bit of payback from the recent Q of his at ROF, lost count of merkins that day.
At this point it was getting a little quieter but not much and we were slowing down a bit, well atleast I was…
On to the next portion, moseyed back to COT and removed the 4 Cindys out of my truck and the buyout was 100 overhead presses and 100 curls.
Finally we did some Mary and wrapped up with a COT and I shared a bit of what’s been on my heart with the flesh vs the spirit decisions we make on a daily basis and the daily challenge to abide in Him.
Straight Up shared his word of the year “joy” shared how we are to be the guardians of joy in the family and I couldn’t think of one good reason to argue with him on that so I’m going to try that out in my home.
Good way to start a Tuesday!
Finally back to normal after the snow and ice storm this weekend. The drive to The Colosseum was a little slick. I arrived a little early to check out the track in the back lot. Part of it was covered with ice so we would need to modify the running portion.
After the arrival of the Pax, we carefully moseyed to back of the school for the typical warm-ups.
SSHs x 20
Imperial Walkers x 16
Windmills x 10
Next, we walked over to the benches where I had stacked 15 cards with exercise written on each. I explained the benefit of writing Backblast. You have a library of past workouts to assist with your Q. Today’s workout was similar to one I had Q’d five years ago. Complete the exercise written on the card and run a lap.
Here are the exercises:
100 Merkins
80 Moroccan Nightclubs
100 LBCs
100 Carolina Dry Docks
100 Squats
80 Plank Jacks
100 Flutter Kicks
50 Lunges
20 Burpees
80 Side Straddle Hops
60 American Hammers
80 Plank Punches
100 Calf Raises
80 Freddie Mercury
80 Mountain Climbers
We got through all but the last three exercises (take home assignment). We had a great time discussing marriage, 2.0s, Alabama, and work.
Thanks for the opportunity, Shower Curtain.
Mosey behind school > Warm Up
Line Up on BBall Court baseline > Suicide sprints and plank/mountain climbers, 25 in cadence; total of 3 sets
God, make me strong to overcome the desire to be wise and to be thought of as wise by others that are as ignorant as myself. I turn from my wisdom as well as from my folly and follow You, the wisdom of God and the power of God.
Mosey to Parking Lot in front of school > Burpees up downs (football practice style…chop them feet, drop when I say to), plank jacks & seal jacks; 20 in cadence; total of 3 sets
Divine Father, I pray that You protect me from the subtle traps of the ego,
Guard me against temptations of self importance,
Cultivate humility within me,
Give me the strength to battle my ego,
Bless me with the ability to love,
Give me the courage to live in constant surrender to your will
Love me, guard me, guide me and protect me always.
Mosey to BBall Court behind school > Bomb jacks x 20, and Merkins, Diamonds & Wides 5 to 10 in cadence; total of 3 sets
LUKE 18 – The Pharisee and the Tax Collector 9 [Jesus] also told this parable to some who trusted in themselves that they were righteous, and treated others with contempt: 10 “Two men went up into the temple to pray, one a Pharisee and the other a tax collector. 11 The Pharisee, standing by himself, prayed thus: ‘God, I thank you that I am not like other men, extortioners, unjust, adulterers, or even like this tax collector. 12 I fast twice a week; I give tithes of all that I get.’ 13 But the tax collector, standing far off, would not even lift up his eyes to heaven, but l beat his breast, saying, ‘God, be merciful to me, a sinner!’ 14 I tell you, [the tax collector] went down to his house justified, rather than the [Pharisee]. For everyone who exalts himself will be humbled, but the one who humbles himself will be exalted.”
5. Mary
68 PAX in attendance for a pre-thanksgiving beatdown and some fellowship on a brisk morning Thursday 11/25/2021.
With the anticipation of fried turkey, oreos and coffee brought by @Change Order, @Smuggler and @RubySlippers, mumble-chatter abounded, until @Hardwood took the center and called attention at 0600 hours. Disclaimer was disclaimed and the call for new FNG’s was made, no new FNG’s was the lone blemish on the otherwise fantastic morning in my humble opinion.
Run options led by @Gekko and a Moderate group led by @TripleLindy set off as the rest of the PAX moseyed towards back of Springfield Elementary. First Destination was in parking lot way back by the Middle School.
Circled up and @Hardwood called out the following exercises:
SSH- 40
Windmills
Downward Dogs and Honeymooners
Low & Slow Squats
Cyclops: Stay in Squat Position and complete Moroccan Nightclubs
The Thing
Series of Webs
Starting with Merkins and Overhead Claps
1×4 for 10 rounds of excruciating shoulder pain, mumble-chatter becoming more focused on the task at hand
more SSH 🤮
Next we completed ANOTHER WEB, worse than the last,
Shoulder Taps and Moroccan Nightclubs
1×4 for 10 more rounds that was never ever going to end
Lots of requests for Burpees strangely or anything other then arm workouts!
YHC began the 2nd half of the workout with more SSH
Mosey around to front of Middle School with 3 stops for 5 Burpees OYO, at the request of the PAX
Line up at bottom of small hill in front of school and explain the workout, AMRAP LEG CIRCUIT
Teams of 4 ish men cycle through three exercises at bottom of hill individually:
2 Squats
2 Split Lunges
2 Bomb Jacks
Next Broad Jump up Hill to top and complete the following:
2 V-ups
Bear Crawl to bench
2 Step Ups
Run around and down to bottom of hill stopping at cones for 2 burpees (two stops per lap)
Meet back at bottom of hill and repeat, only this time DOUBLE ALL REPS TO 4X
Goal is to complete 5 rounds or AMRAP, almost completed but just short of time before we had to get back to COT
YHC shared a article on Gratitude, and then @Shady shared the heart of the Fort, the success of @Seamstress initiative with the help of the PAX, @Seamstress shared his excitement and appreciation for the success of the event! Great job by all T-claps!
Finally we had a shovel hand-off YHC taking the Ranch from a long line of great site Q’s which I hope to make proud.
Then we were finally able to enjoy the fried delicacies and coffee! Cheers!