Tag: Slash

Never Forget

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9/11 Tribute WOD – Focus on the Passenger

Imagine you’ve woken up on a seemingly normal day, getting ready for a work trip, and then heading to the airport. The traffic isn’t as heavy as you would think, in fact you think maybe today will be a good day based on that. You arrive at the airport, get your ticket, and go to the security line. Security wasn’t so bad, it only took 5 minutes. This could be a pretty nice business trip. You arrive at your gate and then the plane starts to board. You board, sit down in your seat and pull out a book you’ve just started and are excited to read it on this forced 5 hour break. The plane takes off and everything seems fine.

Then it isn’t.

A group of men some how gain control of the plane and it changes course. The next thing you know, you have no clue where you’re heading and there is an air of fear growing in the cabin. You look out of your window and you see a city that you should be very far from at that point in the flight and wonder what comes next.

That’s it. That’s how 246 passengers/crew on four planes lost their lives on 9/11/01. They weren’t warned, told, or able to make the last decisions about their lives. Some weren’t able to tell their loved ones that they loved them for the last time. Life ended for them on that fateful day.

Today we honored them.

Mosey around the entire church and then circled up for a warm up stretch.

COP

30 SSH

10 Tappy Taps

30 Moroccan Night Clubs

10 Little Baby Arm Circles – both directions

Al Gores w/4 count pulse

High Plank, Side Plank, Side Plank

Yoga Flow and Stretch

Mosey to the concrete bench area.

Four Flights – 246 Victims in the air.

Flight 11
87 Total
76 Passengers
11 Crew

Flight 77
59 Total
53 Passengers
6 Crew

Flight 93
40 Total
33 Passengers
7 Crew

Flight 175
60 Total
51 Passengers
9 Crew

Weinke

Flight 11 – North Tower
76 – Step Ups (Count Each Leg)
11 – Turkish Get Ups (11 Each Arm)
Run Lap

Flight 175 – South Tower
51 – KB Swings
9 – Curls (9 each arm)
Run Lap

Flight 77 – Pentagon
53 – Straight Leg Deadlifts (1 Leg at a time)
6 – Clean & Press (6 each arm)
Run Lap

Flight 93 – Field in Somerset County, Pennsylvania
33 – Goblet Squats
7 – Halo’s (7 each way)
Run Lap

Mary – Total Per Flight
87 – LBC’s (2 Count)
60 – Pickle Pointers @ Bench Area (KB on Hips)
59 – Flutters w/Press (2 Count)
40 – American Hammers w/KB (count each side)

We ran short and had three minutes to spare. We took time to pass the Dutchie left and right one revolution.

JWOWW made a great point while we were running our fourth lap – you don’t come to realize how many people actually lost their lives until you start counting them out one by one, rep by rep, and the pain grows with each rep. Just remember this when you’re thinking about giving up when honoring those who lost their lives.

We had 12 PAX, each of which struggled through this unique weinke.

We headed back to COT and I gave one last word with regard to those who lost their lives:

NMM

In total, 2,996 people lost their lives on that fateful day of 9/11/2001. At this time 18 years ago, none of them knew their time would come to leave this earth. They had plans, families, loved ones, futures, goals, dreams. Don’t take what you have for granted. Live the life you have with those you’re surrounded in the best way possible. Give all of yourself to God and let Him use you. Don’t hold back. You never know when something might happen and put an end to all of it.

Prayers/Praises

Flat Tire’s son is going to take his on the road drivers test – prayer and praise!

Pray for marriages – and don’t take for granted the fact that you have an amazing M.

Pray for Winnie – my 2.3 – who is the last of our family to catch our little illness going around.

Praise for our newest Region, Lake Wylie! And for our new leadership in The Fort.

Announcements 

Christmas party coming up! Get your sweaters!

Punch List out.

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Bleachers of Pain

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Going to start off saying this is Punch List’s fault. I talked to him earlier and asked him 2 muscle groups he wanted to hit during todays workout. His choices were quads and back.

We had 2 FNG’s at The Coop ready to hit it. I started promptly with opening credits and a disclaimer, and ran to the football field bleachers for a quick warm up and examples of exercises.

The THANG:

I had the PAX partner up and I explained the WO. There where 8 exercises. 1 partner did the exercise while the other would do a lap up one side of the bleachers and down another then back to swap out with their partner. The rep count for each exercise was 100 reps.

The Exercises:

1: Dolphin Kick/Reverse Crunch (100 reps). They had a choice. The Dolphin Kick is done while lying belly down on the bleachers. Keeping belly and chest down you lift feet up together as high as you can to get a nice burn in the lower back area.

2: 1 foot on bench Lunge (50 reps each leg). With one foot stationed on the bleacher the other extended out and basically do a Lunge/squat using just that one leg.

3: Superman (100 reps). While lying face down on the bleacher putting arms straight out over your head. You lift feet/legs and arms up leaving belly on bleachers.

4: Sit Down Feet up Squat (100 reps). This is just performing a squat but lowering yourself onto the bleacher. You then while seated lift your feet off the ground for a brief second then raise yourself up into the standing position.

5: Wide Merican (100 reps). Self explanatory.

6: Step Up Knee Up (50 reps each leg). Step up on the bleacher with one leg. While up on the bleacher use other leg and lift it up 90 degree.

7: W Superman (100 reps). While lying face down on the bleacher you take your arms and bend them forming a W with your arms and head. While keeping your waist and legs on the bleacher you lift chest and arms up. Bring your arm back to try and touch your elbows keeping the W form. Working both lower back and between the shoulder blades.

8: Kneel Down to Stand Up (100 reps). From a standing position go down to your knees one at a time into a kneeling position. Then stand up one leg at a time. Alternating which leg goes first.

The results: This was a beast of a work out. While doing the exercises and going up and down stairs the movement kept everything loose and moving. Fatigued yes but mobile. Once leaving the site and making it home to go back to those stairs is when you felt the pain. To those having to go up flights of stairs or siting at a desk and getting up several times (me today) just remember this is Punch List’s fault. Thank you guys for coming out and supporting and pushing each other. This is what I look forward to and why I keep coming back.

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WEP- down and dirty with the VQ

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Sometimes simple is the best course of action. Had a VQ that was ready to get his line wet and see if anybody might bite. Backdraft took what he said would be a warmup. It was for a few but others had a different perspective on what warmup really meant. Start off with simple disclaimer. Not sure what that is. If you get hurt don’t blame me.
Lap around the park with some dynamic stretching from time to time.
Circle up- 30 SSHs, 30 Mtn. Climbers, 15 slow merkins, 15 shoulder taps. Lets go.
Mosey to sidewalk that loops around field. Drill bits at each one add an exercise.
1. 5 burpees
2. 5 burpees, 10 merkins
3. 5 burpees, 10 merkins, 15 squats
4. 5 burpees, 10 merkins, 15 squats, 20 mtn. climbers
5. 5 burpees, 10 merkins, 15 squats, 20 mtn. climbers, 25 SSHs
sprint back to starting line hand off to Bobber.

pair up and pick up a coupon for the pair.(cinderblock)
Mosey across the park.
100squats, 200 overhead presses, 300 calf raises between the pair. while 1 guy exercising the other runs to the top of the hill and back.
once all completed we mosey back towards cot. stay with partner once back we have 4 exercises and 4 cones going up the side hill.
Partner 1 completes exercise while partner 2 carries block to complete suicides on the cones.
Once completed we circle up for around the world or something that sounded like that. 3, 2, 1 we done.
COT.
Prayers and praises. announcements.
Great job Bobber on your VQ. keep up the great work.

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Rejecting Passivity at the Block Party

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Seven men rejected passivity by showing up and making themselves better during the humid 45 minutes.  My favorite group size to work out with is 5-8 guys and we were right in that sweet spot!

The Message:

In life we can tend to see weakness and fallacy in others better than we can in ourselves.  When I look for passivity in my own life it his hard to cast stones at others about passivity in their lives.   The bible says that we should count it all joy when we meet trials and it test our faith because it produces steadfastness and we should let steadfastness have it’s full effect on us making us perfect and complete.  When it comes to rejecting passivity try these two things…

  • Surrounding yourself with people that will make you better
  • Limit passive activities like video games, TV, social media… and replace with activities that engage those around you.

The Thang

Mosey up the way with a variety of butt kickers, high knees, karaoke and side shuffles.

Rugby Sprints warm up with dealers choice

Jacobs latter (1-7)

  • Wall pull ups (7)
  • Bear crawl to the curb at other end of parking lot
  • Burpees (1)

Mosey to court yard with wall and partner up. 2 rounds each while partner runs loop around parking lot

  • Step ups/ box jumps
  • Dips

Mosey back for about a minute and a half of Mary

Thank you for the opportunity to lead!

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The Hive is alive!

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7 HIM showed up on this muggy morning for some solid acceleration and an acceptable amount of mumblechatter.

The warm-up:

20) side-straddle-hop

20) Merkins

20) Low slow squats

 

The Workout:

90’s rock playing while PAX circles up. In order to throw a curve ball their way, I told the PAX that we would be switching kettle bells after each routine. They complained for a second which always makes the QIC feel good!

20) Kettle bell swings

10) Burpees OYO

RUN across parking lot. Move one spot in circle to the next bell.

20) Big Boy sit-ups w/bell

20) Triceps extensions

RUN ”  ”

10) Lawnmower pull per arm

20) Skull Crushers

RUN ” ”

25) Merkins OYO

10) Halo each way

RUN ” ”

20) Curls

15) Squat press

RUN ” ”

25) 4 count superman flutter

20) Kettle bell high pull

RUN ” ”

20) bomb jacks OYO

30) Kettle bell bus driver. I realized how difficult this was so I decreased the reps to 10 and had I not I think Uhaul may have thrown his Kettle at me. This move basically is like turning a steering wheel.

RUN ” ”

10) side-to-side sumo squats

10) Kettle bell row per arm

RUN ” ”

 

We repeated this until our time was up and then moved back over to COT for announcements and prayers.

Huge thank to Band Camp for the opportunity to lead these men and I look forward to doing it again soon!

 

 

~Slash

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7

Q on Cue

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A strong group of 17 PAX appeared in the midst of a cool late-august gloom.

– Mosey to Springs parking lot
– Carioca one direction
– Carioca the other
– Mosey to the lot blocked off by the chain
Warm Up:
– SSH (until I heard grumbling)
– Windmill (slowly, until I felt better about life)
– Cherry Picker (stopped corrected some form)
– Cherry Picker with better form
– Merkin x12 (cause you were expecting 10)
– Shoulder Taps
– Mountain Climbers
– Downdog –> Honeymooner, repeat
– added a little runners lunge with some twisting (because yoga)
– sprinkled in a burpee

Thang:
– Mosey to Pike Electric front lot
– two burpees
– Circled up – Howling Monkeys
– Dirty Hookups on the wall
– Howling Monkeys
– Dirty Hookups
– Threw in 10 burpees because no PAX could quickly identify where in the bible the store of David and Goliath is located (1st Samuel)
– Threw in 20 bomb jacks for a “That’s what she said” about David being small……..not that kind of group.
– Mosey to MillStone
– Wall sit for the 6
– Mosey to Millstone playground
– Happy Jacks x4
– Divided up in to 4 groups at each little hill:
– Start at the top of the hill
– Standing forward bend (aka: touch your toes)
– Inch-worm down into merkin position
– 10 Derkins
– Inch-wormed back
– Bear Crawl to the next hill
– (total of just 40 derkins)
– COP on the little neglected concrete slab there
– Tammy Wynettes for a while (most groups hit 3 reps)
– Mosey back to COT with some stops to let everyone catch up
– Wallsit at Millstone
– Sprint up Massey Hill
– BTTW at Springs Corporate

NMM:

David and Goliath is a story about faith, but may also be a story about a smaller more agile advisory taking on a big, lumbering giant. This begins to sound like a “lizard” vs a “bullfrog” from the Q-source. Just like David, we sometimes need the faith to trust a lizard or believe that as a lizard we can succeed.

Announcements:
– 9/6 Invergence
– 9/7 Convergence

A privileged to lead.

-Band Camp Dismissed

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5

Housekeeping Incoporated

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17 PAX gathered on a hot muggy August morning.

Rundown:

Band Camp on Q
– Mosey
– Carioca
– Butt Kickers
– Carioca
– Toy Soldiers
– Mosey to where the dogs bark constantly
COP
– SSH
– Windmill
– Merkins
– Shoulder Tap
– Mountain Climbers
– Parker Peters

Mosey over to the Nazarene church to get away from the Dogs. Miraculously cones were also set up here. (Bear crawled to the cones)

Flash on Q
– Partner up
– 3 cones
– Partner 1
– cone 1: burpee broad jump, sprint back
– cone 2: duck walk, sprint back
– cone 3: lunge walk, sprint back
– Partner 2
– keep doing squats until Partner 1 is finished
– 3 sets of this
– Indian Run to Springs Corporate center
– DORA: 100 Merkins, 200 (more) squats, 300 flutters

Band Camp on Q
– Mosey back to COT
– A Gross (12 reps of 12 exercises)
-Upper Body: Merkins-single count, Overhead claps, Moroccan Night Clubs, Merkins-in cadence
-Lower Body: Squats, Lunge, Cossack Lunge, Jump Squat
-Core: Flutter, Dying Cockroach, LBC, Freddie Mercuries
– Mosey up the hill
– Mosey back down

NMM:

Flash shared about one of his leadership role models, Captain Picard, and making earl grey tea. In order to make tea, the leaves have to be immersed into the hot water. As a leader, we have to immerse ourselves with those we’re leading. And beyond immersion, we need to “steep” or remain in contact long enough to have the desired effect.

YHC shared up on the hill at the very end, that it is possible to over steep tea. We need to recognize in our households when mom has been immersed too long with the 2.0s and it’s our turn to step up. Or a similar scenario in our jobs.

An honor to lead such a strong group.

-Band Camp dismissed

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Running, Hills, Sand Bags…Complete

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No glitz, just guts. (Similar to the writing of this BB.) That’s all we needed today to get some mileage, some drill bits, some hills and a couple of sand bag exercises. Now for the evidence it actually happened this morning at Block Party:

Long mosey to the Massey St hill and back to the upper corner of WEP.

Warm Up exercises consisting of things like Wind Mills, Squats, Merkins and Mountain Climbers

Explanation of the Drill Bit Tour: The path around WEP has these white posts. In our world, we call them Drill Bits and at each of of these Drill Bits, you’ll perform the following exercises:

20 American Hammers (20 ea side)

10 Lunges (10 ea side)

20 Dips

We then made our way to the base of the big grass hill for an explanation of the first sand bag exercise:

With your partner, you will suitcase carry either the 80lb or 60lb sand bag up to the top of the hill and back down. While the partner teams are waiting for their turn on the bag, the PAX did:

10 Burpees, 20 Jump Squats, 30 4-ct Flutters

The next sand bag exercise was for you and your partner to bear crawl-drag the bag out to a tree about 20yds away. Meanwhile, the PAX did the following:

10 Flying Squirrels, 10 Peter Parkers, 10 Parker Peters

Then, as a group, we NUR’d up the hill and Jogged down the hill for 4mins.

COT.

Maximus

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Don’t poke the Q

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Cars pulling in right up to the starting time.
Disclaimer and intro.
Mosey with dynamic stretching along the way.
Circle up for some warmup and a small sample of Broga.
Back to kettle bells
Did the following exercises 3 sets of each 10-15 reps each set followed by an ab exercise.
Every three exercises we would mosey and do 10 burpees ( this quieted down most poking of the Q.)
Goblet squats, figure 8s, KB Swings, single arm rows, shoulder presses, single arm curls, clean and jerk, and reverse lunges.
COT
announcements- invergence and convergence
Prayers- Airborne son leaving for US Army boot camp. God Love the USA.
Trucker- learning everyday lessons on raising kids and being a good father.
All the kids going back to school today.

Also had a good reminder and to just love your kids and not worry about always if their the top or best at something. Just show them you love them.

Backdraft out.

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Field of muggy dreams

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12 boot campers in total for a humid, gloomy morning.

Warm Up
Mosey run
SSH (IC 13x)
Windmill (IC 13x)
Imperial Walker (IC 13x)
Low Slow Squats (IC13x)
Merkins (IC 13X)
Peter Parker (IC 13x)
Plank stretches
Downward dog
Honeymooner

Thang 1: Field of Dreams (modified)
Count off by fours. 1’s to first base, 2’s to second base, 3’s to third base, 4’s to home plate.
Home plate: do 15 burpees then run to first base.
First base: do AMRAP of: Monkey humpers until relieved by home plate group
Second base: do AMRAP of: Incline Merkins until relieved
Third base: do AMRAP: LBC until relieved.
Repeat, and on subsequent “runs”do these:
First base: Imp walkers, Squats,
Second base: dips, step ups
Third base: Flutters, Mtn climbers,
We got two complete runs in.

Thang 2:
Merkins (IC 13X)
Sally routine, doing Leg lifts (two ruckers joined in for this)

Fini, COT

This was my 45th birthday and the first time I got to do a true birthday Q.  Truly a blessing to have another year in the books.  Looking forward to another year to try raise my family as God would have us to do.  AMDG!

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