Breaking Patterns

What a great morning for a run. Low 50’s, no wind and 20 PAX for a post P200 Monday. Up in the rotation today was the newest member of the Flight Plan plans, “Loops of Choice.” They include a 2.5 mile loop that goes over the walking trail at the end of YMCA parking lot, out 6th Baxter, up Sutton and back to Starbucks. And a 1.5 mile loop that goes down market, comes up Sutton and back to Starbucks. Modify as necessary, find a running buddy, have some fellowship, attend COT, check the box.

Flight Plan is an AO that’s predictable. Because of safety, we stay on the north side of 77. We have 4 routes and run each one, once per month. Today’s route emphasizes, (maybe represents is a better word) those circles we find ourselves in. Don’t get me wrong, the workout is beneficial. And I love the sense of accomplishment of conquering the long climb up Sutton (twice) in the gloom. However, the round and round is indicative of what can become of us as men.

But F3 is there to break those patterns. In COT we were reminded of that by two very strong PAX. Pusher (along w/ Twister & Change Order) who has taken the monumental task of leading Q-source. The weekly study of how this group can shape lives, of not just ourselves, but our families and community. If you’re not involved, you’re missing out. If you’ve been going, you know what I’m talking about. The added support outside of fellowship of the gloom, is great.

The other PAX is Stang. What happens when something throws us off these loops we find so comfortable. Something devastating or tragic.  Or what if we struggle just to stay upright on the loops but don’t feel like we can tell anyone so we use other outlets to hide the burden?  Stang is going to lead the discussion on these topics Wednesday at The Tomahawk (Doby’s Bridge Elementary – Kettle Bell). The last 15 minutes of the workout will be a stretching session with discussion on these heavy topics. Things we need to be able to share and discuss if we are going to be the leaders we need to be.

It’s great to see these HIMs pushing us past the 1st F.

Annoucments:

  • See Above
  • Cristina Latini Memorial 8K – Saturday March 30th – Clown Cars leaving Baxter Starbucks at 7:00 for Huntersville or Virtual run 6:30 at Alcatraz
  • Cake Boss 40 Day Challenge – On going

Prayers and Praises

  • Rebel’s daughter getting her first real job
  • The safe return of all the PAX who ran the P200

Welcome FNG – Seuss! (EH’d by Cake Boss)

See you in the gloom!

Boeheim

 

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Laces In 2019.08

So for the beat down portion of this I was trying to accomplish an under 30 second max effort and a 3 minute max effort.  So the 30 second effort was a 100 yard dash and the 3 minute max reps of burpees.  This was flanked by other exercises but generally, I wanted to hit the two shorter metabolic pathways (google it) this morning.

Warmup
Because we were doing sprints, there was a longer warmup period than usual.  After the obligatory SSH there was windmills, squats, merkins, and slow MNCs (full rotaion) .  Then the warmup for legs which includes your karaoke, buttkickers, high knees, and WWL power skips.

Thang
Sprint, some talking for cooldown, sissy squats, (or Greek god Sisyphus squat, again google it) peter pointers x4
Mosey to patio
Peoples chair 2 min w arm flutters, B2W w/ 10x should taps
3min max reps Burpees
Peoples chair 1 min w calf raises, B2W 30 seconds
Mosey to COT for more slow MNCs

Moleskin
I kinda went over the two prevalent “feel good” hormones in the body: dopamine and serotonin.  Dopamine is associated with addiction while serotonin is associated with well being.  The body can get easily addicted to dopamine release, and once associated, addictions will “cross pollinate” and an addictive personality is born.  So please look for addictive patterns and don’t feed them, in yourselves or others.

On the other hand, serotonin is not really tied to addiction as it is slow releasing  usually requires some sort of initial effort or discomfort.  Exercise  stretching, breathing, as well as cold exposure and meditation all influence serotonin.  But most is created in your stomach.  So feed your stomach and not your mouth.

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SlowBurn – Wegman’s Send off to Chimbote

Today at SlowBurn it was about Wegmans and his choice to say YES to a calling to serve. He heard this calling and it spoke to his heart and he accepted the opportunity to be vulnerable, uncomfortable and go into the world for his creator Sky Q. The cool thing about mission trips is we think its about serving others, but in reality its about Sky Q working on us.

38 PAX came to show Wegmans support. They were running, rucking, boot-camp and even Broga was represented. for 45 mins everyone got better in some fashion, but for YHC I felt led to honor Wegmans by pulling some of his work from previous workouts. I felt the best way to respect a man is to use his material. So away we went.

The Thang:

Warm Up mosey to lower lot

  • Typical COP stuff 5-7 exercise moves
  • Line up at end of lot for some others
    • High Knees
    • Butt Kickers
    • Karaoke
    • Shuffles
    • sprints

Mosey to far side of Indian Restaurant

DMB from Wegmans Ranch workout

  • Duckwalk – 20 yards
  • Merkins – 10
  • Bearcrawl back – 20 yards
  • 3 rounds

Mosey to Far side of Lowes

From the Wegninator’s Coop workout

  • Partner up
    • #1 = Wall Sit
    • #2 =
      • 10 Broadjump Burpees
      • 10 Powerskips
      • 10 Plankwalks (right and then left)
    • Flap jack
    • 3 rounds

Mosey to opposite side of Lowes

From Wegmans’ Slow Burn workout – The Triple Check

Groups of 3

  1. Al Gore
  2. Plank
  3. Run Lap around parking lot
  • 3 rounds, with each person rotating position

Mosey back to COT

Wegmans’s shared his WHY during the workout and serving others and his willingness to be vulnerable in a strange place and open to see what Sky Q will do.

Many in the group have been on mission trips before and I believe that we all have intentions of serving and helping others, however these trips are about what Sky Q teaches us about ourselves. Gives us perspective and understanding that everyone around the globe are all children of HIS and we should love each other.

Best to you Wegmans and look forward to hearing the lesson’s learned.

Cake Boss

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Movement keeps one warm

21 gathered at Laces Out and Laces In – 8 and 13 respectively – to prove the theory that movement keeps one warm in chilly December temperatures.

YHC had promised site Q for months that I would take a Laces In Q and it was great to finally fulfill that with such a strong group of PAX and make it through with good fellowship, a little mumble chatter and 45 minutes (or an hour for the 8 runners) of getting a little better than we were the day before.

After a disclaimer and delegating the assumption of risk to all gathered, we moseyed to the FMHS Band parking lot for COP:

COP: Moroccan Night Clubs IC x 20, arm circles – forward and backward in varying quantities, SSH IC x 30, Merkins IC x 12, Windmills IC x 15

Mosey back to the Stadium entrance for Jacob’s Ladder.  Since our workout was 12 days before Christmas, it only seemed fitting that the exercises add up to 12 instead of 11.  YHC, therefore, modified the ladder, given the date on the calendar.

Burpees at the bottom – 11, 10, 9, 8, etc.

Lunge Walks uphill to the 2nd lightpole (crowd pleaser )

Carolina Dry Docks at the 2nd lightpole – 1, 2, 3, 4 and mosey back down

Mosey to the main parking lot for a little partner Dora

100 merkins total – Partner 1 starts, partner 2 does a roughly 120 yard shuttle run  – switch until 100 is reached.

200 squats – Partner 1 starts, partner 2 runs, you get the idea

Had a plan for 300 as well, but YHC was compelled to call an audible at 5:57 (time ran short) to head back for a little ab work…..but just a little.

Boxcutters IC x 30, American Hammers IC x 15, and a body destroyer promptly executed at 5:59 AM.

There was much movement, a little chatter, varying amounts of sweat and a few comments in the days that followed relating to the amount of lunge walks – complimentary of course.

Announcements – Christmas Eve convergence – 12-24 at the Abyss – Palisades Park Elementary and Q source begins on Saturday 1-5-19.

Prayers for all traveling for the holidays.

Relatively new to leading workouts, it was great to see some #HIM’s who, years ago, were encouraging of this serial runner guy to get out of his comfort zone and go do something else.  You each know who you are.  Thank you.

My thanks to Lil’ E for the opportunity to lead.  It was a privilege.

Cyclops

 

 

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RPG: Broga & Run on this nice mild morning in November

10 for Broga and 9.5 for run

It was a great morning of mumble chatter especially Rebel and Fogerty jabbing about wearing tights in 50 degree weather and using the M’s yoga mats.

Sasquatch led us in Broga and we don’t know our Right and Left but we know where the Waffle House is and where the Bank is so we were able to follow instructions.

YHC gave a simple tapper run for the crew down Regent Parkway to apartments and up Pikeview to back gate through Keswick neighborhood back to Regent Parkway straight back to COT for a 3mi fellowship run

Good coffeteria chat and quality time with the PAX

Thanks for the Q and Sasquatch and Bassomatic’s leadership at this AO……strong!!

Cake Boss

 

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No Fear = No EnCOURAGEment

22 boot campers (including 1 FNG) and 5 runners posted to THE Ballroom this week looking for some #Encouragement along the pothole-filled road of life.  YHC offered a full Disclaimer for the benefit of our FNG (T-claps to Barney Fife on the EH) tipped the cap to Sir Topham Hat, who passed the Q baton to YHC due to work travel.  The word of the month (Encouragement) served as the inspiration for today’s adventures in the gloom, so thanks also to Chicken Hawk for his continued wisdom with that program.

Encouragement:  root word = Courage

Courage (noun): strength in the face of fear

With this backdrop, the workout unfolded with the objective of getting pax in touch with their own sense of #Fear to illustrate the experience of #Courage and the need/ability/practice of exercising it and #Encouragement of their brothers.

The Thang

warm up run to the football field

COP — SSH, IWs, Hillbilly walkers, Bombjacks, merkins, burpees

Line up along sideline, 3/4 pace sprints — to near hash/back, then far hash/back, lastly far sideline/back

Circle up for the Main Event (Fear or Favorite)

Pax were asked to identify the exercise they most #Fear when they hear the Q say “The next exercise is ___________.”  They were also asked to imagine their #Favorite exercise they like to call when they are Q.  Then we launched into 30 mins of Pax-suggested/Q-chosen exercises.

Plank jacks (Fogerty), Gravedigger (Culture Club), Partner Carry (Bass-o-Matic), V-up Roll-up (Polaroid), Sprints (FNG!), Moroccan Night Clubs (Assassin), Jack Webb (Magnum), Squats (Strawberry), Burpees (Pinup), Merkin (Rebel), Knee Tar N’Dyae (Rebel), Tunnel of Love (Twister)

Mosey home

Final ab work — American Hammer, Flutter

COT

Moleskin

T-claps to the pax for the enthusiastic participation, mumblechatter and #Encouragement throughout.  Apologies to those pax whose exercise I missed and those who I mismatched in the list above.  I know we started with Fogerty catching much flak for a stuttering proclamation of “Plank Jacks” to get us rolling.  Bass-o-matic challenged himself and all the pax in the early going with the Partner Carry call-out.  Yes, YHC quickly claimed FNG/Half Dome as partner (purely for teamwork purposes, I can assure you…it had nothing to do with his svelte frame).  Pinup threw down the gauntlet, claiming Burpees as both his Fear and his Favorite (1500 in September seems to prove the point — well done!).  Strawberry (on only his 2nd post!) showed he knows the proper rhythm of a workout by calling for Squats immediately after Jack Webb (get this man into Q school ASAP!).  And Twister had his mic drop moment with Tunnel of Love to cap it all off.  Fun times throughout!

Welcome to FNG/Half Dome, who posted at the behest of Barney Fife (kudos to both)!

Finally, just a recap on the theme to reinforce the message.  YHC, in my prideful youth and throughout a very long stretch of adulthood, deluded myself that I was purely self-motivated, and no outside influence, inspiration or good words could make a difference to my spirit or performance.  While my M openly claimed her need for affirmation and #Encouragement, I laughed those things off, as though those who needed them were weak, meek and timid.  I also claimed to have few worries or fears throughout these periods.  A-ha!!!   There it is — the smoking gun.  Since #Courage can only exist in the midst of #Fear, I must’ve needed nor displayed any #Courage throughout these years.   And in the absence of feeling #Fear and gathering up #Courage, I had no recognition of the need or value of #Encouragement.  And, so it follows sadly, that in the absence of my personal experience of these, I fumbled and floundered in expressing #Encouragement to those around me who longed for it.  This shortcoming became a significant blind spot and weakness in leading others, including my family.  Yes, sad.  Yes, true.

While I still have plenty of room for growth in the area of #Encouragement of others, my ship turned around when I became more sensitized to my own fears, and I felt the power of #Encouragement from others, and I demonstrated the #Courage that was somewhat dormant inside me.  So, the lesson here — soften your heart, look yourself in the mirror, get in touch with your #Fear.  From that point, you may find immense personal growth opportunity and the ability to better relate and #Impact those around you through #Encouragement.

Thank you to Short Sale for the Q opportunity and to all the pax for making the experience real!

 

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Burpees, Bearcrawls, and Barf!

A great crowd this morning at The Abyss.  We had a bunch of runners and a bunch of bootcampers and 1 FNG.  Those that stayed for the bootcamp probably wish the would have joined the runners, I know I did.  This workout was hard and we didn’t complete it, but there is always next time…

We started with the typical mosey to get the blood flowing a bit, we circled around the parking lot and did some shuffle steps, NUR, and back to mosey before circling up for warm-a-rama around the basketball hoops.  I decided prior that the warm-up was going to set the precedence for the workout (hard) and warm-up the muscles we’d be using a lot (shoulders, core, arms).

Warm-a-Rama

  • 10 Windmills
  • Elbow plank (called on random PAX for 10 counts, at least 2 rounds)
  • Back to regular plank – 10 Merkins
  • 9 Diamond Merkins (Q-Shame, I didn’t have one more in me)
  • Recover with 25 SSH IC
  • Back to Plank – 10 Peter Parkers
  • 10 Parker Peters
  • 6″ hold – Called on Random Pax for 10 counts (at least 2 rounds)
  • 25 Moroccan Nightclubs IC

We then moseyed to the grass hill for the next exercise.

For the first routine we paired up and started at the bottom of the hill on the sidewalk.  PAX A was to do Burpees while PAX B went backwards up the hill (NUR) and forwards down the hill x4.  After 4, we switched and PAX B continued the Burpees while PAX A ran backwards up/forwards down x4.  We did this until we reached 120 Burpees… a few of the PAX finished, most were over a 100 when I called it for time (I had another routine I wanted to get to).  Our Friendly New Guy thought this was a great time to splash merlot, so he did, but he kept on trucking right after.  He definitely brought the GRIT!

Congratulations and welcome Doubtfire! No better way to start F3, it’s all uphill from here!

We then took the short mosey to the paved hill the leads up to the rear gate to the school.  For the 2nd routine I brought back Paula Abduls, I’ve never done them on a hill so I thought that would be a nice (painful) new twist.  Paula’s aren’t really an exercise, its just a movement, 2 forward, 1 back, which is a nice metaphor on life.  Life isn’t a consistent line straight up, we all have setbacks, we all get knocked down, but it is how we respond to those set backs that contribute to our success.  We all know that through failure we become better, this is a nice way to build an exercise around that idea.  I didn’t have the energy to hammer that point home during the workout so I thought I would take the opportunity to point that out here.  In any case, back to the routine…

6 Cones were placed up the hill about 25 paces (50ft. or so) apart. We would always move in this order, 2 (cones) forward, 1 back until we reached the 6th cone and then we would work our way back. If you ever plan do this keep in mind cones will be hit multiple times depending on where they are placed, so plan accordingly.  Each cone had an exercise on it:

  1. True Americans x10 (hand release merkin & a plank jack =1)
  2. Donkey Kicks x10
  3. Squats x25 (this was meant to be a break)
  4. Crab Jacks (think plank jack, but in crab position) x10
  5. Diamond Merkins x10
  6. Absolution x10 – I haven’t done these before, but they will be back.  They were awesome and it was also a bit humorous watching the PAX get the coordination down for these.  It’s an 8-count exercise that goes a little something like this:
    • Start in plank position and perform a single Groiner (cadence “1” jump feet forward, “2” jump feet back), then Mahktar N’ Diayes to Chillcut position (cadence “3” & “4” with drop to each elbow), then Chilly Jack (cadence “5” feet out, “6” feet together), and finally Mahktar N’ Diayes to plank starting position (cadence “7” and “ONE, TWO, etc.” with rise on each hand).

Oh and I almost forgot to mention… we always went forward 2 by way of the Bear Crawl and backwards 1 by way of the Crawl Bear.  Brutal.

None of us made it back down, but we did all make it to the top, so I called it with about 5 minutes to spare to head back to CoT.

With only about 2 minutes left we did a couple of Ab exercises, I called LBC’s x 25 IC and called on Bones who did another 20-25 Flutters IC until we hit 6:00AM.

Announcements, praises, prayers

Read your newsletter!

Prayers for school teachers and our children as they head back to school.  Prayers for injured PAX and those with nagging injuries.

See ya’ll Monday at the Quagmire 🙂

-Flux

 

 

 

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Iron PAX Challenge – Week 2

This morning workout was the week 2 of the Iron PAX Challenge.  In addition, the RYAOA (Run your ass off August) crew was geared up for a run day.  The PAX was equally split, 10 for the challenge, 10 for the run.

Straight-up took the lead again with a warm-up stretch routine focusing on the muscle groups that we were going to be testing later in the workout.  After briefing the group on the routine, we began the challenge:

  1.  Thrusters
  2.  Curls
  3. KB Swings
  4. Man Makers
  • 8 minutes of each exercise
  • After every 25 reps run 25 yards out and back
  • 2 minute rest between each exercise

Here are the results for week 2:

  Number of Reps  
F3 Name Thrusters Curls KB Swings Man Makers Total
Straight up 166 243 137 45 591
Cha-Ching 172 247 200 58 677
Sugar Daddy 163 103 119 31 416
Bodywash 140 175 135 50 500
Maximus 170 215 207 56 648
Quack Attack 150 198 187 25 560
Mile High 125 175 142 30 472
On The Rocks 120 150 95 50 415
Soprano 110 135 90 32 367
Fishsticks 150 174 135 49 508

 

Great push and encouragement by both groups!  I know I am going to have difficulty raising my arms above my shoulders today.

 

Announcements:

Rooney Roast – This Friday

CSPAN Convergence – This Saturday

Straight Up workout – Sept 15th WEP

F3 – The Fort  Anniversary, Sept 21st

Let Me Run Fundraiser – 1,000 burpees in September

 

Prayers/Praises:

Relationships with 2.0s

Quality time with Parents

Teachers, Parents, and 2.0s going back to school

 

 

 

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Honoring Special Agent Forrest Leamon at HoneyBadger – 8/13/18

24 #HIM joined YHC (25 total) to honor Special Agent Forrest Leamon at the 8-13-18 edition of HoneyBadger.

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

Warmup:

  • Mosey around the parking lot 1 lap
  • 50 Side straddle hops
  • 21 double count windmills
  • Downward dog to honey mooner x3
  • Small arm circles
  • Big arm cirles
  • Reverse small arm circles
  • Reverse big arm circles

Mosey to the pull up bars.

The “Forrest” WOD:

3 rounds for time:

  • 20 L Pull-ups
  • 30 toes to bar
  • 40 burpees
  • 800M run

COT

Announcements:

  • Weekend events honoring #HIMs CSPAN & Rooney
  • #218in18
  • SiteQ Meeting this Wednesday

Prayers:

  • Parents
  • Kids back to school

– Ginsu

 

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