Tag: Slash

Q & Co-Q (VQ) with Skipper

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The guy has been on a strong trajectory, we call it acceleration, since coming onto the F3 scene a few months ago. After some advertising and excitement, 13 additional PAX joined SKIPPER and YHC, 15 total, for a Block Party throw down.

Announcement of the Qs…check
Disclaimer…check
I surely hope they got their money’s worth. If not, don’t do the following.
Skipper took the PAX on the warmup run to FMCOG for
SSH
Low Slow Squats
Moroccan Night Clubs

Maximus on Q for the DECK OF CARDS!
Diamonds = Diamond Merkins
Hearts = Carolina Dry Docks
Clubs = V-Ups
Spades = Merkins
Jokers, of which there were 4 = 20 Sumo Squats

We didn’t make it all the way through the deck but here’s what we completed:
90 Diamond Merkins
104 Carolina Dry Docks
96 V-Ups
93 Merkins

Hand off to Skipper!!
From the corner of Withers and Academy, run hill repeats up Withers to Watson Street, yes, that hill. It was a ladder with squats at the top and burpees at the top. He’s a sick, sick man.

Mosey back to COT for the final round(s) of Mary.

Great morning to have these guys supporting Skipper’s VQ. Careful, his official, full 45min VQ is on March 30 at Golden Corral!

This COT stuck out to me due to the vulnerability by the guys. This was a true representation of what we have here and man, was it good. So blessed we are.

SYITG
Skipper & Maximus

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2

9 Lovers of Triceps

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Where are all of the BB’s for The Armory? C’mon boys!

Warm-up of a mosey and some SSHs.

The Thang was ascending reps along the parking spots of Forest Hill Church. Line 1 = 1 Rep; Line 2 = 2 Reps…14 lines = 105 reps of each exercise. We Bearcrawled to each line…yay!

1. Curls
2. Swings
3. Double Arm Overhead Tricep Extensions
4. Skull Crushers
5…Dealers Choice of anything left on the board as time was almost up
a. Goblet Squats
b. Upright Rows
c. Chest Presses
d. Lunge Pass Thrus
e. Halos
f. Manmakers

Apparently Skull Crushers should never follow Tricep Extensions…my bad.

It’s always an honor to Q. Thanks goes out to Shatner for the opportunity. We prayed for a successful surgery and a quick recovery for him. And many other things.

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2

Mini-Pond

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Today we decided to choose our own adventure at Footloose.  Because the men chose the harder thing, it evolved into Mini-Pond.

The Thang:

Very simple:  You have two loop options and two exercise options.  One loop is shorter (.5 miles) and one loop is longer (.6 miles).  One exercise is less difficult and one is more.  Choose your level on each loop and regroup for short sets in cadence.  We did 5 laps, which means we got 2.5-3 miles in depending on your choices.

Lap options:

  • Merkins/Diamonds – 10
  • Squats/IW – 15
  • Burpees/Flying Squirrel – 7
  • BBS/LBC – 15
  • Bomb jacks/Monkey Humpers – 10

After every lap we did a few things to regroup In Cadence where appropriate:

  • Bear Crawl one of the 3 lanes in the circle (again, pax choice)
  • Tappy Taps
  • Imperial Walkers
  • MNC

NMM:

I am not a professional.  I don’t know how to Q a moderate workout and keep everyone aligned.  Today was a good experiment, not because we somehow managed to keep everyone aligned across the “easier” and the “harder” aspects, but because the guys that showed up almost exclusively chose the harder loop and the harder exercise.  I don’t know the reason (peer pressure?), but they all did it and I am fairly certain all of them are glad they did.

Read your Newsletter.

Honor to Serve.

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Movement

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14 Men, 45 Minutes, Goals Met.

The Thang:

COP Warmup:

  • SSH
  • IW
  • MNC

Mosey to Parking Round-a-bout, bear crawl the circle

Pearls on a String – 3 sets of each group after some distance.

Mosey

  • Merkins – 10
  • Monkey Humpers – 15
  • Dying Cockroach – 20

Mosey

  • MC – 10
  • Squats – 15
  • Flutter – 20

Mosey

  • CDD – 10
  • HB Squats – 15 (Crowd Pleaser)
  • Box Cutter – 20

Mosey to Pull-Up Bars,  Partner up

Partner 1 – 2 Pull-up Burpees
Partner 2 – Run the hill
Repeat 5 times

NMM:

Ring Of Fire Site Q request a verse that speaks to the Q.  Today mine was Ephesians 4:14-16, specifically focusing on how we are all fitted together for building up the body.  Seek to “know your role” and contribute where Sky Q has you.  You’ll make a bigger impact if you are working for his glory and not your own.

Finished with COT, Praise-o-rama.

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Honor to Serve.

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7

Finding Cindy

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The cars really poured in this morning….

25 PAX Present

Changed my plans a bit….Modify as necessary, right?

Warm-up
SSH in cadence….had to part the waters for River Rat’s arrival
Burpees in cadence. I think we hit 18
Imperial Walkers in cadence 15ish

Brisk Mosey to the Church of God

COP
SSH
Hillbilly Walkers
Some Yoga
Mountain Climbers
Slow Count Merkins (always a crowd pleaser)
A few burpees in cadence

Mosey through all the brick stairs at the Church of God
Plank it up in First Baptist Parking Lot
Some More Yoga (squats)

Thang:
Bear Crawl with additive Merkins at each parking line
1-2-3-4-5-6 (total 21)
distance – a long way to bear crawl
Al Gore
Cossack Squats

Brisk Mosey up to the Rug factory

COP:
More Yoga? Yep
33 Monkey Humpers in cadence (nobody liked this)
Some burpees in cadence

Brisk Mosey to Sisk Memorial Parking Lot to find Cinder Blocks
(There’s a reason it’s called Block Party)
Thang:- divided into groups of 3
– Three Stations: Manmakers, plank, run to bottom of Massey hill and back
Had time for everyone to do one rotation (probably 15-20ish manmakers)

7 Additional Burpees in cadence
11 Bomb Jacks

Mosey with the blocks back to COT

NMM:

Quote for the day from Thoreau’s Journal August 5 1891 ““The question is not what you look at, but what you see.”

A word on today’s naming: the Q takes responsibility for the outcome. That was me today. On naming an FNG, I went with “Dude Wipes” as a suggestion thrown out. Not the worst name, but was not right for this FNG.

It didn’t feel right. I did a poor job reading his body language. I should have vetoed it. Not my best moment as Q. We’ll rename this FNG.

When we’re on Q, we are charged to take responsibility. In this moment, I accepted responsibility for the outcome of the naming. In the future, I’ll take responsibility fearlessly when convicted. Even (especially?) when that conviction appears as a still small voice. If that means going against the flow of the PAX, so be it. After all, that’s a leader’s job: influencing movement towards advantage. Sometimes we gotta row upstream. I should have rowed harder today, and that’s on nobody but me.

Besides, none of the PAX wanted to do that many burpees or monkey humpers anyway. So if I go with a name they’re not happy with, it’s just more of the same from the 1st F side of the morning.

Welcome – unnamed FNG, It’ll be good to post with you again soon.
Welcome – Barrel Age, I think you brought out a lot of PAX to support you today!

Prayers for the kids, teachers, and parents of the FMSD as they plan for a return to school 5 days a week at all levels.

—
Band Camp Dismissed

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4

Uncomfortable

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7 PAX for the Gears Edition of Tune Up Tuesdays at Block Party.  We kept it nice and simple, but simple doesn’t mean easy.

The Thang:

No warm up, STL style.

Launched down White, around Kanawah, and down Massey at a sub-8 pace.  3 Pain Stations on the route:

  • Little Ceasers
  • Wolfe Funeral Home
  • Sisk Memorial

10-20-30 Merkins-Dry Docks-Mountain Climbers

Headed up Springs Street and took a right on Confederate (5 Burpees OYO for the 6) to the intersection with Monroe White.  Next routine was a variation on Burp-Back Mountain.

  • Ran up to Fort Mill Town Hall Parking Lot, 5 Burpees, then back down the hill and
  • Ran up to the other Hilltop at Williamson and Watson, 5 Burpees

Repeat 6 times total (3 per side).

Meet at the FMCOG lot for some COP while waiting for the 6.  Proceeded to Nur back lot, then some lateral shuffles across the lot.  Ran back up Academy to the Shovel Flag for some Mary before closing out in COT.

NMM

Band Camp especially enjoyed Burp Back mountain… enough said.

3.8 Miles covered, proof here

 

Read your newsletter.

Honor to Serve.

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20

50th Birthday Beatdown Repeat

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We started the chilly morning with a warm up that consisted of  windmills, cherry pickers , imperial walkers and Hillbilly walkers…we jogged up to the benches at NaFo.

The WOD was a repeat of my 50th Birthday beatdown

50 of each exercise:

Merkins.      Squats.    BIG boys.    Dips.   Shoulder taps.   Mt climbers.      Plank Jacks.   Lunges.    Flutters.    SSH.     LBC’s.  AM hammers.   Bomb jacks.  Donkey kicks.  And.  Derkins….when we were done with some time left they were able to pick what they wanted to do again….2 PAXs decided they had enough and did pull ups at the bars

Fun was had by all and we ended with COT

 

 

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1

The Respectables take over The Fort

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Long Duck and YHC had the Q at The Fort on Saturday.  Long Duck gave the disclaimer and quietly mentioned that we would be running (same for the second half).

We circled up in the church parking lot for warm-ups (SSHs, Windmills, Imperial Walkers). Next, the instructions:

  • Run to Main Street and back
    • Exercises in parking lot
      • 10 Burpees
      • 20 Merkins
      • 11 Big Boy Situps
    • Rinse and repeat 3 times

Long Duck  shared his personal journey and the significance of the numbers used for the repetitions.

Next, hand off to Fishsticks. Short message about never giving up.

We ran to the warehouse parking lot on Wither street.  If you haven’t been there, it is at the top of a hill.  We ran down the hill and at each right turn, we performed the following exercises (Carolina Dry Docks, Squats, and LBCs – 10 each), ran back to the warehouse parking lot for another set of the exercises.  Rinse and repeat until we reached Tom Hall Street.

Great job by all!

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1

Make it happen

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21 men tackled day five of the new year at Block Party. Here’s what we did.

Warm up

  • 10 Low Slow Squats (IC)
  • 10 Hillbilly Walkers (IC)
  • 10 Moroccan Night Clubs (IC)

The Thang

The route today was .5 miles (left on Main St., left of Clebourne St., left at Founders, left on White St.).

Round 1 – Take a Lap

  • 10 Burpees
  • 20 Merkins
  • 30 LBCs
  • 40 Squats
  • 50 Calf Raises
  • 1 Lap

Round 2

  • 10 Wide Arm Merkins
  • 20 Lunges
  • 30 Flutters
  • 40 Overhead Claps
  • 50 SSHs
  • 2 Laps

Round 3

  • 10 Diamond Merkins
  • 20 Jump Squats
  • 30 Crunchy Frogs
  • 40 Alternating Shoulder Taps
  • 50 MNCs
  • 3 Laps

Total distance: 3.5 miles.

NMM

I was encouraged this morning to see so many men shunning the fartsack for a chance to better themselves physically. We covered some ground, but kept close enough that no one ran alone. I enjoyed the heck out of this morning. Today’s mumblechatter reminded me of how important the 2nd F is. Fitness without fellowship is a workout group. Fellowship and friendship takes us to the next level and makes us better men. And men need other men to keep accelerating.

I recently read, “You can’t get wet reading about the ocean.” I found it appropriate for the first week of the year as people begin making resolutions. This is the time of year people make resolutions for a “new year and a new you.” They make promises to get in shape, to make more money, to read more, or basically become a better version of themselves. However, come mid-February, the gyms are empty, the books haven’t been cracked, and work status quo and malaise has settled in.

Resolutions fail because change requires effort. Change takes a dream, willpower, consistency, and guard rails. It’s gradual. It’s difficult. But it’s worth it!

You must take action if you want improvement. Take the first step even if it feels strange or others say its stupid. Growth can only happen if you move forward. So dream it, want it, do it, do it again, and have someone to keep you accountable. Positive habits require consistent effort. Make it happen and have friends to keep you in line. Then bask in the glory in accomplishing your goals.

Aye!

Italian Job

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5

Minnow Pond 12.17.2020

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The promo:
https://twitter.com/jisenhour/status/1339217811231674368

The route:
https://www.strava.com/routes/2773907426356036818

10 stops along the way
5 burpees/10 merkins/15 squats each time

16 PAX. It was hard. Had to average 10min/mile with the exercises to finish at COT by 0600. We did.

Strava Stats: https://twitter.com/jisenhour/status/1339542289048285184

NMM:
Today was a workout where I tried harder because I was on Q. Being a leader isn’t just about exhorting acceleration in others or the group; it also forces you to accelerate individually. That was pretty evident to me this morning from my heart rate monitor. All the guys that came out today pushed me to be better. When you’re a follower, are you following in a way that is helping your leaders be better?

—
Band Camp dismissed

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