Tag: SugarBug

Doing more of the things I (don’t) Love

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Today I figured out a cool way to make cones really light up in the dark. Just thought I’d put that up front.

It’s been a little while since Qing at the Coop, so this was a good time. I was a little punchy after working a swing the night before, so I’m glad that all the PAX had patience with me this fine morning.

The Thang

Warm up Phase
Line up and the following for 20 or so yards
1. High knees/mosey back
2. High skips/mosey back
3. Butt kicks/mosey back
4. Toy soldiers/back mosey back
5. Power skips/back mosey back

COP
Goofballs 20xIC
Squat Imperial Walkers 10xIC
Merkin-crab dips-Merkin-crab cakes
Howling monkey ring of fire x10 each

Pull Yourself Phase
Partner up- Pull up/merkin- rotate- then Flutter kick for the six
4 Regulation Corps Pull ups/ 8 regulation merkins
4 Switch grip Pull ups/4 offset merkins 2 sets of each to get both sides
4 Close hands chin ups/8 close hands merkins (diamonds)
4 Regulation Corps Pull ups/ 8 regulation merkins

Pull Bricks Phase
Circle up at the Sugar Creek ES parking lot.
2 sets of cinderblocks attached to the big ropes
2 PAX hand over hand drag the bricks the length of the lot then backpedal pulling the bricks back to the start- hand off to the next 2 PAX
All other PAX are rotating through the following, changing whenever brick dragging PAX exchange change direction.
1. Tuck jumps-Modify to alternating lunges sometimes(SOOO many tuck jumps)
2. Tempo merkins IC
3. Hip slappers (on the curb if you are awesome, on the wall if you are crazy like Geronimo!)
4. Front- back -go Overlooked this on the Winke

NMM
I wanted to try out an idea I had this week. In my head I have a list of exercises that I like least. Today I tried to incorporate many of them (missed partner carries and backwards bearcrawl uphill, ugh!). It may or may not be surprising, I really don’t like doing pull-ups. 2 1/2 years ago, I could maybe strain out 5 in a row, followed by a good break. I don’t like slow cadence merkins. I REALLY don’t like flutter kicks. Tuck jumps and monkey humpers make my legs burn, as does the back pedal brick pull. I was introduced to the inclined hip slappers by the SOB boys, and quickly added that to my list.

All that said, I will be the first to goad the Q into calling any number of the aforementioned activities. “Why do you do this insanity?” Is probably flying through your head right now. I know if I do more pull-ups, I get better at pull ups. The same goes for all of those things things that are difficult for us. Extrapolate that a bit and apply the same idea to work. I don’t expect that I’ll ever enjoy performing ISO audits, but the more I do them, the less it sucks to do them.

Now, if we could just stop doing partner carries altogether…

Geronimo!

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Mid-term Exam @ the Coop

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23 Men arrived with lots of chatter and welcome to FNG “Horse Shoe” and the EH by Couter inviting the intern out.  It was a beautiful day at the Coop for a Mid-Term Exam to remind ourselves of the word that we chose at the beginning of the year and to challenge our selves to finish strong.  

For those that chose a word at the beginning of the year… how is it going?  What have you learned? How are you approaching life differently?

For me… My word is Wisdom and I struggle for perspective and often lose my way and need to be anchor and guided.  The verse that has been shown to me to help is below:

Submit to one another out of reverence for Christ. – Ephesians 5:21

The Thang:

 –  Warm up… Thank you Pitts for stepping up and leading us through a series of warm up exercises!!  Nice leadership and excellent cadence! 

(mosey to band parking lot)

Power skip to 50 yard line and back

10 min Amrap

  •    5 burpees
  •    10 donkey kicks
  •    15 bomb jacks
  •    Sprint to 50 yard line and back after each round

  – bear crawl / Merkin ladder (1+ merkin every 10 yards) to 50 yard line and back

  – lunge walk/jump squat ladder (1+ jump squat every 10 yards)

Mosey to the NaFo wall for some wall sits and a bit of balls to the wall

3 minute Amrap

  –  5 – Flying squirrels

   – 5 – mountain climbers

   – 5 – Carolina dry docks

It was an honor and privilege to lead and thank you to Sugarbug for the opportunity.

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Last Day in my 30’s

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Today marks YHC’s last day in his 30’s. So why not celebrate with a little BOP – 40th Birthday Edition. 12 posted not knowing what they were getting into even though Backdraft tried to tell YHC that the BOP was outlawed at The Ranch.

Disclaimer given and off we went into the 80 degree, 200% humidity.

The Thang

Mosey lap with High Knees and Butt Kicks

Circle up for Warmup of:

SSH x 39, Windmllls x 10, IW x 10, PeterParkers x 10, ParkerPeters x 10

Mosey over and explain the BOP. Do the reps then run down to the Shovel Flag and back (.25 miles roundtrip:

  • 40 Hip Thrusters
  • 40 Merkins
  • 40 Bombjacks
  • 40 Burpees
  • 40 Calf Rasises
  • 40 Squats
  • 40 LBC’s
  • 40 Carolina Dry Docks
  • 40 Mac Tar Jais
  • 40 Jump Squats
  • 40 Mountain Climbers
  • 40 Hello Dolly
  • 40 Wide Arm Merkins
  • 40 Sumo Squats
  • 40 Plank Jacks
  • 40 Burpees

Mosey back and pick up the DH Shovel Flag and then head home for COT and BOM

Announcements – F3 Dads this weekend

Prayers – Diesel and his GF as they go through pre-engagement counseling, Newt and his familyu as they travel to Michigan, marriages and injured PAX in general.

Moleskin

  1. Thanks  Backdraft for getting me on the schedule so close to my Birthday. You told me not to bring the BOP and as usual I didn’t listen. Probably gonna get banned from the ranch now too.
  2. Speaking of being banned (and shameless plug), YHC has had his SlowBurn ban lifterd for his 40th Bday tomorrow. YHC promises it will be moderately entertaining.
  3. Not a lot of Mumblechatter today during the BOP. 12 men working to finish. 12 men humbled by the BOP. Backdraft and a few others were closest, finishing up their Hello Dolly’s as time was called.
  4. Will save my thoughts on my 30’s until tomorrow’s BB, just so you have to read tomorrow’s as well.

Longshanks out (mic drop)

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Jekyll’s Ladder

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20 Men descended upon the Colosseum for some pain yesterday. YHC was proud to have such a large group considering all of the great AOs and great Qs we had in the Fort. The Colosseum has become one of the toughest workouts in our region and the  Weinke did not disappoint.

Last year, Jekyll introduced the Pax to the light posts located behind GHES. Interestingly enough there is a great hill attached to those light posts. With a little bit of work by YHC, Jekyll graciously shared his Weinke from last year and it was up to me to execute.

The Thang

Mosey to parking lot avoiding a HUGE spider web along the way

COP

SSH x 30 (that should be the minimum for a COP)

IW x 15

Windmills x 10

CDD x 15

Plank

Mtn Climbers x 20

Plank

Moroccan Night Clubs

Mosey to the light posts

10 light posts to the top. Stop at each one and do the following:

10 Merkins – Round 1

10 Squats – Round 2

10 Bombjacks – Round 3

10 LBCs – Round 4

Time cut us short so we moseyed back doing LBCs along the way and finished at 6:03

Covered 3.9 miles and 100 of each exercises….Whew we were tired!

 

Moleskin

  • Read the newsletter
  • Upcoming 3rd F Convergence on 8/4 with our local school leaders
  • Continued prayer for marriages and our kids as we hit the halfway point of summer
  • Read a great article on Active Listening that has application at work and home. Check it out here https://www.farnamstreetblog.com/2017/07/active-listening/
  • Always a pleasure to lead this group. No question I am better because of the quality of Pax that we have in the Fort.
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