Tag: Spud

no gears required

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WARMUP: small mosey, 20 SSH, 10 imperial walkers, 10 cherry pickers, 10 good mornings, 10 low slow squat
THE THANG: starting by the bike rack do 12 BBSU, run past the front entrance to the intersection at the side of the school, 12 kick through merkins, back to the bike racks, 11, 10,… you get it
any who finish starts at 1 burpee and works their way up. Fishstix and Minuteman got to one burpee before time was up
MARY: 60 seconds left on the clock, Minuteman called a 10 count superman with a ripcord pull. Stix called a body destroyer to run out the last few seconds
ANNOUNCEMENTS: 10 year stuff is coming, ready the newsletter
COT:

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MinuteMan’s soggy quads

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I’m giving Spud the Q spot here since Minuteman isn’t in Slack, and since Spud and MinuteMan definitely collaborated on this morning’s helping of pain.
WARMUP: Quick indian run around the field followed by something like the “Spinal Fluid mover” which was some nice back stretching
THE THANG: Cones were set up about 10m apart through the middle of the field the long way. We lunge walked to the first cone, did 10 merkinss, 20 LBCs, 30 SSH and ran back to start. Then lunge walk to the second, repeat. All the way to the 9th or so.

Then the “circle of iron” where the guy in the middle did 20 arm curls (each side) with 10’s or 20s while everyone else alternated exercises
Round 1: Plank, dying cockroach
Round 2: Freddy Mercury, CDD
Round 3: Burpees
MARY:
ANNOUNCEMENTS: didn’t really announce much
COT: lot’s of prayers for health. Cancer is a PITA to say the least, a few praises, too

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WEP full circle.

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WARMUP: 15 SSH and 5 windmills while waiting on NASA.
THE THANG: Mosey over to the WEP loop. 20 squats in the first corner. Then 5 pull-ups at the playground. 20 flutter kicks at the 2nd corner. 10 merkins at the top of the hill corner. 15 monkey jumpers at the bandshell. As many laps as possible.
MARY: none.
ANNOUNCEMENTS: bethel mens shelter tonight. Blood drive.
COT: spud took us out with a beautiful prayer. Very thankful for my last Q here. And overall thankful for the men of F3 the Fort for making me the person I am today.

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Open Your Heart, Cover Your Plums

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THE THANG: Maybe our most beloved PAX led the conversation this morning on the subjects of identity (sometimes multiple identities) and the purpose in trials we travel through.

Key takeaway: Open your heart and cover the plums.

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Thanksgiving Convergence 2021

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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!

 

 

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Two Minute Drill

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Six runners met at Earthfare for some early morning speedwork at Brayden.  Here is what they did:

The Thang:

After watches were set, the pax were disclaimed as we did a warm-up mosey along Len Patterson drive into the Brayden neighborhood.   We took a left at Emory Lane, off of Brayden Parkway,  and paused at the intersection of Emory and Helton Lane.    The plan for this morning was  to run the loop formed by these two roads and alternate between 5K pace and a recovery jog,  every 2 minutes.

The Pax completed 7 or 8 intervals and then ran a cool-down jog back to COT.  As this AO is listed as running with pain stations, we finished with 30 merkins, 30 Freddie Mercury’s, and 3 Superman holds (20 sec ea).

COT

NMM

This is one of my ‘go-to’ running workouts that I’ve done for years to break up the monotony of running at the same pace, day after day.  It’s similar to a track workout, but to me is more fun on the road because of the addition of hills, and things to look at along the way.  Not as fun in the dark at 5:15, but still a good day on the roads!

Announcements, Prayers, Praises:

Memorial convergence and service for our brother, Shop Vac , this Saturday at the Armory  (Palmetto Funeral Home).

Senator Tressel’s frend, Joe with cancer;  Cornerstone (kidney stone), marriages

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Covid Vaccine for the Soul Coming in September… Join In

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Has Covid frozen your faith Journey as Churches have closed their doors?  Or maybe Covid has you asking bigger question of God and you would like to be in a community of Men to discover the answers.  Are you interested in growing in your faith walk? Discovering a path toward an Intimate, Abiding relationship with Christ through a small group study.

Maybe you have been in the church for your entire life, the last 10 years or you are just now opening your mind to this idea of a higher power… a “Sky Q”.  Regardless of where you are in your faith walk we all have room to grow and mature in our relationship with Christ.

We are all on a faith journey and some of us are more or less equipped to take our faith deeper.  If you have a gap in any of these areas then I have a challenge for you.

  1. Do you feel that you have created a solid foundation of knowing who God is and his desire to be a part of your life?
  2. Are you in a group that is consistently seeking to grow in a relationship with God?
  3. Do you feel that you have an adequate tool kit to help you grow deeper in your faith?

In September, we will be launching into a Journey to build from the ground up a knowledge of who God is and to start to learn how to have an intimate, abiding relationship with him.  Please reach out to any of the Journey alumni to learn more and to get connected.

Aye!

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Snowman suicide at Sweep The Leg

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YHC was late to the party placing cones for the beatdown so my man Gears lead the charge from StartEx. YHC was rolling up as the PAX were rolling out so I quickly parked and jail broke it towards the elementary school parking lot untied shoes and all.

Disclaimer was quickly disclaimed, thank you Maximus for providing cues as YHC struggled to be able to talk and tie shoes at the same time.
The Snowman Suicide was on tap for the unsuspecting PAX and boy was it going to be a doozy.

During this trying time, everyone is dealing with something and I wanted to remind everyone that Life is a team sport. And developed a beatdown that allows every single guy an opportunity to jockey for the top spot. This allows for the man out front to be continually pushed so that no one gets to take a break, no matter their individual fitness level.

Just as with anything in life, we are going to have setbacks, and we must remember that during these setbacks we must focus on the path forward and learn from the experience. It is also during these times that we must share that experience with our fellow PAX and those close to us; To allow them to learn without having to make the same mistakes for themselves.
“CLEAR THE PATH”
“LIGHT THE WAY”
The details:
Ten cones are placed along the route from the Elementary school teacher parking lot through the carpool dropoff lane over to the bus lot all the way around to Dam road.
Each cone has an exercise written on it. Every exercise will be performed 10 times.
This is a suicide workout but not just any suicide. It’s a slinky suicide of life so you go up 3 cones then back 2. Meaning that everyone will start by performing the exercise listed at cone#1 then the PAX will sprint past three cones to cone#4 to perform the exercise before coming back two cones to cone#2 to complete the exercise.
Then run to cone#5 to do the exercise, then back to perform the exercise listed on cone#3 and so on and so forth all the way up to cone#10.
So each time the guy in the lead is making progress by one cone but it’s taking him a lot of effort and having to backtrack a ton.

Here comes the kicker:
The kicker is that when the man in first-place finishes the exercise after coming back to cone #2 he then yells “Charge or Onward” and starts to run towards cone#5. Every person that he passes that are still on their way back to cone#2 skips the exercise at cone#2 and joins the leaders heading to cone#5. The leader has already cleared the path and is now lighting the way towards the next cone/challenge of life. Everyone can learn from the leaders experience and head towards the next challenge together. COVID SIDE NOTE: When I say together let me clarify that the distance between cones was large enough that social distancing was easy to maintain along the route (a full-sized road with no traffic) and ample hills to naturally separate the PAX. It is an extremely difficult process that allows every PAX to pick each other up and challenge themself to get better.

Here is the list of exercises
#1: Mack Tar Jighs
#2: Suicide Squats
#3: SSH
#4: Bomb Jacks
#5: ChaCha Merkins
#6: Bobby Hurleys
#7: Hand Release Merkins
#8: Jump Squats
#9: CDD
#10: Burpees

I try to hit all of the 3S2T in all of my Q’s and I feel this one delivered. The speed, strength, and stamina were definitely worked on and the constant switchbacks and hills really focused on the mental and physical toughness aspects. The look on guy’s faces during the beatdown showed the struggle but the encouragement was strong.

I think we made it through the burpees then back down to the Cone # 4 before having to jail brake all the way back to COT.
Great work was put in by all and I think the leaders got in over 4.6 miles and who knows how many exercises.
Count-A-Rama, Name-A-Rama, Announcements and Prayers and Praises before a circle of man.

It was a pleasure to witness the longest shooting star I have ever seen with you gents.

Thank you to Gears for the opportunity to lead these great HIM.
Stay Frosty My Friends!
Olaf

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