Tag: Wild Thing

Unrealistic Expectations at BEYOND

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We’ve all ages and abilities come to BEYOND since launching in January and while there have been some struggles along the way, I think the feeling is unanimous; we’re getting pushed physically and being challenged mentally, emotionally and spiritually. For those that are upcoming Q’s, the hardest part seems to be how to deliver a meaningful message and a good down inside of 45mins.

Well, it was now my time to pick the topic for the latest rendition. The launch was set for Varsity (NaFO) and the topic was one I’ve dealt with for years but didn’t know it was a problem until the last few weeks. You see, it wasn’t until some adversity and personal challenges that I realized my trends or perhaps more importantly, my tendencies. So what happens? I have these expectations of what I need to be and who I need to be which are of course, often times unrealistically high. When I fall short, which happens more often than not; I feel like I don’t measure up and reside on the line boarding failure. It’s a vicious cycle that leads to me being a less-than-desirable person to be around.

After the welcoming of a zealous FNG (Abscess) who was EH’d by Mr. FNG himself, Ginsu, I took a minute to walk through the disclaimer, what BEYOND is all about followed by the F3 CREDO: Leave no man behind and leave no man where we found him. This was done for me years ago and it is my promise to make every effort to pass it on. We then took off for a short mosey through the lot and circled up:

Plank Jacks x 10

Ski Abs x 10

Carolina Dry Docks x 10

Squat Calf Raises x 10

Forward Arm Circles x 10

Reverse Arm Circles x 10

Mak Tar Jahs x 10

This is where I let the PAX rest for a few minutes as I walked through my above challenges and what it turns into. It was also a good time to talk about how this life is not meant to be walked alone; queue the WHETSTONE relaunch coming up this Saturday 4/21. The feeling this leads to is what Scripture explains in Luke 22:31 where Jesus says, “Simon, Simon, behold, Satan demanded to have you, that he might sift you like wheat.” These last few years have been a test, almost a sifting process that I have now begun to realize.

What we also realized was the neatly placed cones 50 yards apart in the parking lot. With all 20 of us lined up on one side, we sprinted to the other end and back at the following levels of effort:

50%, 100%, 100%, 100%, 25%

Mosey to the pull-up bars where 1/2 the PAX did 20 pull-ups (1 for each man that posted) while the other 1/2 did ankle grabs with their legs straight up against the wall. Each man cycled through 2 sets of each exercise and we made our way out to the adjacent roadway for:

4×4’s: Drop to a plank, 4 merkins, 4 full mountain climbers, jump up = 1 set. We did 10 sets.

With PAX on opposite sides of the road, we dropped to a plank with our hands in the road and our feet on the curb. We plank-walked down the hill about 25 yards to the cone then bear crawled back to the start. We switched sides and did it again, this time about 20yds down and bear crawled up.

It was now time for the ATM’s:

(10) 4ct Alternating shoulder taps

(10) Tempo Merkins: 3ct down and 1ct up

(10) Fast Merkins

We did 3 sets of this.

We then moseyed back to the cones for another sprint series that looked like this:

100%, 100%, 50%, 100%, 25%.

COT for a reminder of Whetstone and our FNG naming.

Loved every minute of it and thanks for the platform to share a piece of my story. I hope you learned a little tidbit and that I fulfilled my promise to not leave you where we found you.

Until Next Time,

Maximus

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1

Too much work at Golden Corral

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Here’s what the bootcampers did after the ruckers took off with Wild Thing.

Dynamic Warmup around parking lot

Then COP

20 SSHs – 20 MNCs – 10 Slow Cotton Pickers –

10 WA Merkins – 20 Moun Climbers – Yoga – 15 Plank Jacks

 Partner Up

 Dora 1-2-3

100 Burpees

200 Sumo Squats

300 SSHs

While other partner ran around the parking lot triangle

 To Fort Mill BBQ Lot

11s with Bear crawls

11 WA Merkins

1 Bomb jack

Run backwards to start

I had 2 other evolutions on the Weinke, but I miscalculated on how much 11s would suck with the distance and number of bear crawls.  Most of the PAX got to 11, but it hurt!

During our 10 counts I shared some quotes and insight that I’ve been gathering from my most recent reading, Jordan Peterson’s “12 Rules for Life.”  The rule I reviewed was Rule #8 : Tell the Truth – or at least Don’t Lie!

Attached are the quotes:

Tell the Truth or at least Don’t Lie

An honor to lead…

-Royale

 

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1

Deck of Death – Uno at PoopDeck

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A cold chilly wind was blowing over the marina this morning as 6 HIMs joined the Poopdeck to take a little break and play some cards since all the P200 runners are resting in preparation for the big day.

After a regular dislaimer – adding that we would be staying close to CoT so phones did not need to be brought along in case of emergency – did a mosey around the lot with high knees, toy soldier, toe walk and heel walk.

Circle of Pain
21s (QIC calls out in cadence and then goes silent, all PAX must stop after 21 reps or suffer a penalty exercise)
Windmills
SSHs
CDDs
Mountain Climbers

Lined up on a parking lot line for an Deck of death with Uno cards
Yellow – Mike Tyson Merkins
Red – Bearpee (burpee reps with a 20yard bear crawl)
Blue – Bobby Hurley with Knee tuck
Green – Monkey Humper reps with 20 yard duck walk
Skip – 10 count
Draw 2 – 2 Absolutions (8 count combo in plank of frog tucks, mactarjai and plank jack
Draw 4 – 4 Captain Thor (big boy with 4 single count american hammer)

Totals:
49 Mike Tysons
18 Burpees 60 yard bear crawl
32 Bobby Hurley knee tucks
57 Monkey humpers 140 yard duck walk
40 count rest
24 absolutions
8 Capt Thor

Abide!
Men, abiding as defined by Webster is to act in accordance with a rule, decision or recommendation, but Jesus came to this world to heighten and deepen our understanding of what is right and to bring matters into the heart as inward thoughts and feelings and not just outward actions. Abiding in Jesus is obeying and acting in accordance with others rules, decisions and recommendations and adding on a layer of selflessness, respect, and humility. If asked to go one mile, go two. If asked for your shirt, give your coat also. This was the word left with the PAX this morning

Indian Run around the parking lot, front PAX drops for 5 merkins then catches up to the line to yell DROP to the new line leader, everyone dropped twice

Lunge walk ALL THE WAY from the little restaurant back to CoT, you LKW PAX must be hurting just reading that now.

2 minutes of flutter, hello dolly and protractor to call it a day

CoT
Count-a-rama
Name-a-rama
Wild Thing’s kid – prayers that the attitude is a passing moment and not a prolonged phase of life
Homebrew’s M – new baby, less sleep, we all understand and are supporting you
IcedT’s son – is moving to a nval base in FL to be closer to his son’s wife
Respectable Olaf’s family – they just moved here a few weeks ago and are going through those normal struggles
Picasso – prayers to let fleeting matters go away and only dwell on what matters
QBert – wife is putting in more daytime hours at the hospital to prepare for the change to night shift and stressing about being ready for the higher level of responsibility and autonomy

AYE!!!!!

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2

Risking it All and Going Beyond

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Better conditions led to 14 PAX posting at Golden Corral for this week’s edition of BEYOND. Turnout was improved in part because Rad cancelled the ruck workout, encouraging the usual ruckers to join the fun, while he bailed and went yogging at Sea Legs instead.

After Copperfield gave the disclaimer, the 14 BEYONDers took off for a short mosey around the perimeter of the main parking lot, incorporating butt kickers, high knees, toy soldiers, toe walks, and heel walks. We then lined up at the shovel flags (we had three…I don’t know where the third came from…) and did 10 merkins at the island, jog to the next island, 10 more merkins, etc. for a total of 40 merkins. This was followed by a short mosey to the HT loading docks for some final warming up. (Note for GC Q’s – people drive like MANIACS behind HT, so keep the PAX out of the main roadway if possible.)

Brief COP included 10 windmills, 10 low slow squats on our toes (in relevé, if you will), then a couple yoga lunge stretches on each leg. Then partner up and jog around to the HT wall facing the six of O – O – O – O’Reilly for the Thang.

The workout sets were generally done in Stand By Your Man style, with one PAX performing the prescribed reps of some form of merkin while the other does some other exercise, then switch places until all merkin reps completed. Once done, run around oil change place and O’Reilly and back to the HT wall with your partner. Pretty simple…ish…

Let’s get going.

The original plan was to build this week’s message off of what was covered at BEYOND last week, but that had to be modified when we had only three last week and fourteen this week. So, we started with some quick catch-up. If you want a recap of last week, check out that backblast. Main point to remember for today: dig deep and determine your purpose, as this will give a filter through which to handle today’s questions.

Living with purpose inherently involves risk.

During this first set, discuss with your partner how you would define “risk.”

Set 1: Breakdancer merkins (20-16-12-8 reps each) while partner does Rockette Chair (People’s Chair with alternating leg kicks)

Plank it up for the six, then hold it while we chat (with rotation to side, reverse plank, and other side).

Risk can have a variety of definitions, but generally it is an action that exposes you or somebody else to the possibility of harm or loss. We all face risks every day, from driving to relationships. Some risks are bigger than others, but we live lives of risk. Taking risks is necessary for growth and gain, in work and in life. Without some level of risk, we won’t get better.

Risk and sacrifice are different, but related.

During this set, discuss with your partner how you would define “sacrifice.”

Set 2: Mike Tysons (15-15-15-15 reps each) while partner does BTTW (with shoulder taps for the brave).

People’s Chair for the six, then stay for the talk.

Sacrifice is the act of giving up something you want to keep in order to get or do something else (and potentially better). You could say that sacrifice is the realization of the potential loss involved in the risk. Sacrifice has an intentional, willful component to it – you choose to give something up, whether under compulsion or not. Today, most of us sacrificed more sleep to post (thanks for that!), and in doing so also took the risk of maybe getting a good workout, maybe making our day a bit rougher because our arms won’t work after, etc. Silly example for an obvious point.

Personal examples of risk and sacrifice.

During this set, discuss a current or recent example of risk or sacrifice in your life.

Set 3: Pseudo Planche merkins (15-15-15 reps each) while partner does breakdancer. It’s like the breakdancer merkin, but without the merkin, a little more jumpy, and ideally a bit faster.

Return and breathe while waiting for the six, then for the talk.

An easy example of sacrifice in my life was giving up our life in Africa to return to the US. Again, for more on this, refer to last week’s backblast. But for the risk component, there were two risks that weighed heavily on our last year in Africa and played into our decision to return. The first was our son’s health. He was premature and had some health issues that went with it. He also began having seizures while we still lived overseas. As a father, was I willing to risk his health to continue living and working in Zambia? Then, we wanted more kids, but my wife is a high-risk pregnancy, and we lived in a place where premature babies die more than they survive, and maternal mortality is high as well. These risks paired with other circumstances played into our decision to return, giving up our identities, our home, our relationships, etc.

Much of the reason for me wanting to talk about all this today stems from a conversation with Cha Ching and Olaf from several months ago. They may not remember it, but it has stuck with me ever since. We were talking about the new security training I’m helping develop for our new workers, and there are three main questions that come out of this training. These questions are what I want to leave with everybody today (with one more set thrown in for good measure).

The first two questions to consider:

How much am I willing to risk in order to achieve my purpose? (This makes more sense if you spend the time determining your purpose.)

What, if anything, would be an unnecessary level of risk or a risk that would actually hinder accomplishment of your purpose?

No need to answer the questions this time, as they take time to really work through.

Set 4: Battering rams (drop to six inches, then, using your arms and not your feet, thrust your torso forward so your hands end up between ribs and hips; 20-20-20 reps each) while partner does Monkey Humpers. For some, this proved to be a somewhat inappropriate combination of moves. #badplanning #somethingsyoucantunhear

Pressed for time, we gathered following the run around the buildings for the final point. I actually left out two full sets, but I don’t think anybody’s arms are particularly missing them (see below for what we missed).

The final question to ponder: Do I believe strongly enough in my purpose that I’m willing to sacrifice everything for it?

Simply put, are you willing to die to achieve your purpose? Fourteen years ago, my answer would have been a lot different. But now, with a wife and children, I hesitate. If I know that they will be taken care of, then I’d probably be willing to die. But what if the tables were turned? Would I be so committed to my purpose, to my faith, that I’d be willing to sacrifice my family? I’ve never been in that situation, so I don’t know. But this is a reality faced by many in other parts of the world. For some, it’s a daily reality, being faced with the possibility of losing everything for what they believe.

What would you do? Do you have a commitment to something that is so strong that you’re willing to sacrifice everything for it, even your family?

Time never seems sufficient to cover the topic, but discussion doesn’t need to end when the workout does.

We ended there and ran back to COT to meet up with the bootcampers.

Announcements

  • Deacon reminded us of the opportunities in the Paradise community, with the reading program on Mondays and Wednesdays and G-Fit on Saturdays. Take a risk and make an impact in the community.

Prayers and Praises

  • Pray for those involved with the Palmetto 200 this weekend.
  • Keep praying for our wives and kids.
  • Pray for those with mental health issues and the practitioners who care for them. Specifically, pray for Copperfield’s M as she deals with some very difficult situations.
  • Bolt’s neighbor passed away last week. Pray for this man’s family and friends and others who are dealing with this loss.
  • Prayers for one of Decibel’s employee’s dad, who is in the hospital.
  • Bonsai and his wife are praying about a few things right now; prayers for wisdom and discernment as they consider some options.
  • Deacon has a friend with serious health concerns. Prayers for him as he seeks care at Mayo.
  • Praises for F3 and the impact it has had on our lives.

It was an honor to get to lead this group, and I really appreciate Maximus pushing me to do two BEYOND Qs in a row. If you haven’t had opportunity to do this yet, talk to him. Whether or not the other PAX benefit from the message you bring, your life will be changed by working through the material in preparation to lead. Definitely worth it. And I’m happy to not do it again for a while.

-Jedi

Missed sets

For those wondering what we missed for lack of time, the remaining sets were:

Set 5: one-arm merkins (16-12-8 reps each) while partner does bomb jacks.

Set 6: Scorpion merkins (16-12-8 reps each) while partner does jump squats.

You’re welcome.

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7

Identity and Purpose: Digging Deeper and Going Beyond

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Though many said they would post, two brave Pax joined YHC for a cold, soggy morning launching Beyond from Flight Plan. Combined with the four runners for Flight Plan, we had seven in the Starbucks lot – the same number as at least three other AOs for the same morning, including TOMB (er, “The Only Monday Bootcamp,” aka Honey Badger), Quagmire (another Monday bootcamp) and the new and currently unnamed bootcamp in Lake Wylie.

After a quick comment about the disclaimer, an added disclaimer was given, noting that the conversation that was to come was my opinion, so take it as such. Everything that I was going to share comes from my processing of chats with various Pax over the past few months, and though it’s my reflections, I think they’re worth sharing. With that, we took off.

Mosey around some parking lots, add in knees to chest and toy soldiers, and come to a halt in front of the steps at TCBY. Quick comment on the first theme of the day: identity. Basically, as we are working out, think of how you would answer the question, “Who am I?”

Start with my current favorite “warmup,” the dip/crab cakes/Jack Webb combo. One dip to four crab cakes, increasing to 10:40. Fun times. Good morning shoulders.

We followed that with L-sit progressions while sharing the first part of the “message.” L-sit progressions:

  • Hands on step, heels on ground, keep six off the step but under shoulders
  • One leg up
  • Other leg up
  • Both legs up (true L sit). It should be noted that YHC has oddly long monkey arms while Wild Thing has surprisingly short arms. Cha Ching’s arms are normal length (but of monster strength).

There are a lot of ways to answer the question, “Who am I?” For me, the usual answer includes my hospital name, Luke. With F3, there’s my F3 moniker, Jedi (makes sense now that my hospital name is out there…we’re an original bunch). Beyond names, there are other ways to answer the question. I’m a husband, a son, a father, a brother. I’m a Christian. I’m a gymnast, and a champion gymnast at that, a diver, a cheerleader (that’s probably a more embarrassing reality). But I’ve also been branded weird, loser, and jerk, among others.

Mosey around some buildings and back around to the front of the white building that looks like it belongs in Savannah or New Orleans or somewhere that isn’t Fort Mill.

Beginning in the western corner (it feels like the southern corner, but it’s not), we will do 25 reps of the assigned exercise, move to the middle of the building, 5 burpees, move to the northern corner, 25 more reps of the exercise, then run upstairs and repeat the process going back, making 100 reps and 10 burpees per round.

Round 1: 25 monkey humpers and sneaky gorillas

Plank it up (with side planks and reverse plank for good measure) for more talk time.

I knew from the time I was 15 that I was going to be a missionary in Africa. I don’t really have a good explanation of how I knew, but I had no doubt that this was my call. And it became a driving focus in my life. Every decision I made was with this in mind. My college degree, followed by my master’s degree; my choice of church; my relationships – all guided by this commitment to missions. Everywhere I went, this became the primary way I introduced myself. In many ways, this became my identity.

Round 2: Carolina dry docks and bear crawls

Return for some table top yoga work – including wonky airplane – and more talk time.

Reality hit for me in 2014. We had been in Zambia for four years as missionaries. From an outsider’s perspective, things were going well. Our ministry was growing, we had great relationships with our Zambian neighbors. But I grew increasingly depressed, so much so that I went on medication to help manage. The meds helped a bit, but one day it was so bad I couldn’t get out of bed. I had lost all resolve to do, well, anything. After several hard conversations and a great deal of prayer, we made the decision to leave Zambia and return to the US, and it was the hardest decision I have ever made.

Now, it would be easy to look at it and think that we failed. The thing is, I never felt like a failure. Actually, it felt much worse than that. Leaving Zambia, to me, felt like I was losing my identity – losing myself. It was terrifying. What I knew to be true of me, how I had grown to define myself, was gone. The only way for me to answer the question, “Who am I?” at that point was, “I don’t know anymore.”

Round 3: squats and crab walks

Return for calf raises (so…many…calf raises) on the curb and still more talk time.

It took this time of feeling completely lost to realize and better understand something I had heard and “known” for years. My identity is not defined by what others say about me or what I do. A lot of us are pretty quick to agree there. But we live in a time where the concept of “self-identifying” is held as absolute truth, and for me, this would be a terrifying truth. I am the king of negative self-talk, and if I am responsible for defining my own identity, it would be a very, very dark place.

As someone who has placed his trust in Christ, my identity is bound to his identity. I am who God says that I am: loved, redeemed, adopted son of the Creator. It isn’t about who others say I am. It’s not about my relationships with other people, even my wife, my kids, my parents. It’s not about my job or my calling. These are all part of my story, but they do not define me. I keep thinking of Job who, in just the first chapter of the book of the same name, loses his livestock, his servants, and his children – all things we could use to define who we are. Yet after all that, he says

“Naked I came from my mother’s womb, and naked shall I return. The Lord gave, and the Lord has taken away; blessed be the name of the Lord.” (Job 1:21)

If we define our identities by anything other than what God declares, we are tying ourselves to something that could ultimately be taken away. Who are we when we lose whatever it was we used to define ourselves?

So, how do you identify yourself? Who are you, deep down, under everything else?

Round 4: side straddle hops and jog (we were running short on time)

Return to stand around while I talked some more.

Now that my identity is not bound to what I do, to my relationships, to what I or others think, I can start to answer the question of purpose. This seems to come up in conversation a lot, though not necessarily in these words. We talk about being good husbands, fathers, co-workers. But, what is our purpose in this? Is it to just be good husbands, fathers, co-workers? Is it to honor those around us? What happens when we don’t do these things well?

Something I’m still working on, is seeing my purpose as bringing glory to God. I can do this by being a good husband, father, co-worker, friend, brother, son, etc. Having God’s glory as my purpose has drastically affected how I interact with the people around me, making me more mindful of every relationship. And I readily admit that I don’t do a good job all the time. I probably do a pretty bad job quite often. I’m a work in progress, but with a realization that my identity is secure and a purpose to bring God glory, I have confidence that, even on my bad days, it’s not the end.

Long mosey around the outside of the shops, past the library and roundabout to rejoin Flight Plan at COT.

Along the way, we processed some more, especially the concept of purpose. If our purpose is to glorify God, it can actually take our relationships even deeper. Take our wives, for example. If being a good husband is our purpose, that’s okay, but how much better will we treat her if our purpose is to glorify God through that relationship? Same with our kids, our friends, even strangers. Really, it changes everything.

COT

Announcements:

  • Opportunity to triple down on your running (P200 prep, anyone) with Clydesdales and Run ‘n’ Run (formerly Run ‘n’ Gun, but there seems to be a lot of running lately) on Wednesday and Tempo or Laces Out on Thursday.
  • Some other stuff that was probably important.
  • Happy Hour on Tuesday, March 13.

Praises and Prayers

  • Backdraft’s son is super smart and got an award for being in the top 1% academically of all young football players (there’s some program he mentioned, but YHC played soccer)
  • Some other stuff. I’m usually better at remembering these things.

I know this was a super long backblast, but that seems to be the rule with these Beyond backblasts. T-claps to those who read through it. It was an honor to get to lead and share, even if it was a bit intimidating. Thanks to Maximus for the opportunity and the push, and big thanks to Cha Ching and Wild Thing for posting.

For those who missed (you know who you are), you can make it up next time. Different AO. Different day. Different workout. Different message. Same Jedi on Q.

Until then…

Jedi out.

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30

Tires and props at the deep

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Thankful for the opportunity to lead a one hour Q at the Deep, 16 PAX decided to get better in a perfect weather saturday morning. Some PAX pre run not knowing what was coming.

Quick disclaimer  and welcomed one FNG (Cosmo)

We started the warm up with a 2 minute run around the parking lot, circled up and started with the following in cadence:

20 Windmills

20 Low slow squats

20 Moroccan Night Clubs

10 diamond merkins

10 wide arm merkins

20 regular merkins (lots of mumble chatter here, not sure if PAX were complaining about the merkins)

THE THANG:

Quick explanation of the workout, we had 4 station/corner setup,  we split into groups 1 to 4 and one group went to each corner, a lap around the parking lot was the “resting” time between stations.

  • First  Corner: (sledgehammers and tire)

10 rosalitas

15 big boy sit ups

20 Sledgehammer swings (10 each side)

25 American hammer (one side count)

  • Second Corner: (dumbbells)

10 two arm triceps extension

15 two arm biceps curls

25 triceps dips

30 Carolina drydocks

  • Third Corner: (large tractor tire)

5  Tire flips

10  Deep squats

20 lunges (10 each side)

30 calf raises

  • Fourth Corner: (battle rope)

10 diamond merkins

15 wide arm merkins

20 regular merkins

30 battle rope wave

With about 32 minutes into the workout we moseyed to the hill behind the baseball field, we bare crawled to the top and crawl bear to the bottom with 5 burpees at the top, rinse and repeat 2 times, our FNG Cosmo was feeling the merlot coming out but luckily he recovered. We run one more time to the top of the hill and grabbed a curb for some triceps dips and a needed 10 count recovery time. We moseyed down the hill and a wall crossed our pat so we people chaired while each PAX did 5 monkey humpers starting from the ends working our way to the middle of the crowd, we did a quick recover followed by balls to the wall while each PAX did 3 burpees starting from each end towards the middle, not sure why Flux’s face was so red (he was in the middle of the pack)  with about 10 minutes left we moseyed back to COT and circled up for some ABS work, clockwise each PAX  chose their favorite exercise for 10 reps each,  great way to finish the workout.

We did a headcount and namearama, we welcomed FNG Cosmo and a 4 year F3 veteran Olaf who moved from Lake Norman to our area.

We prayed for our families, our kids, our jobs and were thankful for our F3 community and the support and strength that brings to our lives.

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4

Headlamps needed out of darkness comes light

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Pulled up was amazed how many cars where already there and the pax kept rolling in. I guess my advertising worked. We had 2 kotters It was great to see MR. T and Baywatch back out

The Thing

I said the Disclaimer and we Mosey to warm
Followed by high knees to regular then to butt kickers, then regular. Last but not least toy soldiers then regular we  then circle up

Windmill 10 IC
Imperial walker 15 IC
Cherry picker 10 IC

Run the paved path at the bottom of the hill. We have never ventured into the woods in the 2 years we have been here, so what better time than now to explore this great path with a good sized hill would make a great work out for SeaLegs hmmmmmmm in the near future.

Circle up talk about how life is too short to not venture out and explore. Take control of your life be happy. YHC realized there is not enough room to do global warming as planed so I Omaha to the hill.

Mosey to the hill clock work merkins. YHC did short demo:
5 Merkins in 12 o’clock, 5 – in 3 o’clock 5 – in 6 o’clock 5 – in 9 o’clock and 5 – in 12 o’clock one more time. Run to the top of the hill for some –

– Global warming (10 merkins, 10 CCD, 10 burpees)

Mosey to the gaurd rail where I pulled out my board of  pain from behind the guard rail

Partner up

Partner 1 performs exercise till partner returns
Partner 2 runs around long median to the side walk and back.

Monkey humpers
Moroccan night clubs
Plank w/shoulder taps
Irkins
Dips
Donkey kicks
Plank jacks
Squats on your toes
Nur up the hill
American hammers
Burpees
Seal jacks

Some made it to donkey kicks a few made it to plank jacks. I felt we ran enough for the work out so we Lt Dan up hill toward COT .10 of a mile then we NUR the rest of the way COT ot .10 of a mile. I am a big fan of NURING but learned that Cha Ching can run backwards really fast.

COT
Talked more about life being to short live it to the fullest tomorrow is never promised. The reason behind this was bout 2 1/2 years ago Emma my daughter was diagnosed with leukemia. We have now come to a end with her treatment and she has surgery tomorrow to remove her port out of her chest. With that being said we found out last friday that my stepmother has stage IV lung cancer. So never take a day for granted.

Announcements:

Ruck brew, Hog & Coyote coming soon, P200
A group that has supported my family the last 2 years Hometown Heros has a Union county sheriff’s deputy running 40 miles to raise money for the kids battling cancer and other diseases this Saturday trying get some pax to join me with 5k 10k 15 mile 10 mile ect options to support him and his cause.

Prayers and praises:

Prayers for Luka, Vuvuzella son. Emma for finishing treatment up and for having port removed. For my stepmother journey with cancer. Praise for our 2 kotters that came back out.

Great work by the pax they did an awesome job and really pushed them selves. TCLAPS MEN.

https://youtu.be/ZhOkLxtOWYY

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4

Shovel Flag Hand Off at the Poopdeck

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7 Pax came out for Bootcamp and the handing over of the shovel F
flag.
Mosied around the parking lot.
COP
SSH
Moroccan Night Clubs
Squats
Windmills
Mountain Climbers
Merkins

Duck duck goose – pax got on 6 and held 6 inches while 1 pax weaved around, each pax fluttering for 20 count when passed.  Resulting in nonstop fluttering… need to rethink that one.  Pax then repeated with planking/merkins X10 with jumping over.

The Thang

Stations:
Seal Jacks x 15
Plank Jacks x 15
Squats x 25
Burpees x 10
OHP x 15 w/CB
One Armed Rows x 15
Imperial walkers x 15
Mountain Climbers x 15
Merkins x 20
Freddie Mercuries x 15
Big boy situps x 10
Pax went clockwise around stations with a lap around the parking lot to the light post between each station.
COT
Announcements /prayers
Thanks to Wild Thing for his leadership and good luck to Peg!
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Rainy Monday at the Quagmire

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10 Brave soles ventured to the rainy gloom of Quagmire for an opportunity to better themselves.  After getting the late night SOS from Davinci for a “last minute Q”….I put my thinking cap on for how to make it a memorable Monday (meaning you felt it for a couple of days).

After normal disclaimer…and a reminder that “modification” should only be used if needed, we began our mosey.

Warm up:

  • About a mile run (To Gander Mountain)….despite the “I thought this wasn’t a running AO” comments
  • Windmills
  • Hillbilly Walkers
  • Imperial Walkers
  • Weed pickers
  • Slow Low Squats
  • Mountain Climbers
  • Downward Dog
  • Honeymooner
  • Side plank
  • Moroccan Night Club
  • Seal Jacks

The Fun Stuff

Moseyed to the Verizon parking lot

Lined up and performed exercises from one end to the other

  • 5 sets:  Bear Crawl…5 Merkins…Crawl Bear…5 Merkins
  • Set of 50 Merkins
  • 100 Dips
  • 5 Sets:  Lunge Walk…..Backward Run….10 Squats

Mosey back to Best Buy

  • 30 Burpees….10 every minute

COT

Thanks for the opportunity to lead and great work by all the PAX there.

 

~ Bones

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Build Your Own Beatdown at the Abyss

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After being called out on Twitter for being too brutal (still not a denial), I decided to let the PAX create their own board of pain so they were to blame

3 runners jogged off right before the disclaimer, short disclaimer since we were all veterans.

After a quick warm-up with super necessary stretching, we moseyed over to the back lot to create our Board of pain. While the PAX were doing various plank/reverse plank/one arm high, one man would grab a few cards out of the bag and post them up on the board in any random location. If a number was pulled it was placed at the top of the section as the rep count (NOTE: no 25s were pulled…. stack the deck next time)

After the board, we rotated through some Al Gore and plank while everyone gave a specific worry about this day – Wednesday, Feb 14 – and left it in God’s hands to handle the tiny stressors of the day as to not let them pile up and bring us down slowly. Everyone has big struggles and worries that can take weeks or months to pray through, but don’t forget the small tiny interruptions and distractions the Enemy will throw at you to just keep you enough off balance so you are not ready for the big storms.

Everyone successfully completed the board with enough time to spare for about 200 various AbLab reps ( 100 ish in cadence ) and dropped for 5 OYO burpees with 20 seconds left on the clock.

COT (Annoucements, Prayers, Praises, BoM)

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