Tag: Youts

The Honey Badger 1776 Challenge

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There was alot of chitter chatter on Twitter…..and Slack……leading up to this workout on 7/1 regarding posting to Badger or some other location in the greater Fort area. I ponder if some thought my idea of a finishing this Badger workout with an earned patch was like luring kids with candy and less worthy. I guess others though 0430 wakeup was a little too early, disturbing their beauty sleep, and had to lament about that as well (even though preruns and prerucks some participate in do indeed launch around that time). I guess  some people still think Badger workouts ONLY come from a book.

Well, I like to think they were all wrong. If others chose to not post to Badger, that’s their choice. That’s part of what 7/4/1776 is all about.

But 11 HIMs did show up early. They heard my disclaimer. We had a VERY brief warmup run then the  COP right at the start

15-20 or so of the following to loosen up a little:
* SSH
* Windmill
* IW
* MNC
* and a few other things

Then off we went to the track/football field for the main event.

The Honey Badger 1776 Challenge

7 Laps of 400m runs, plus 1,776 Exercises
Not many words of inspiration. Get right into it. OYO, You vs you. Similar to the Fort’s infamous Board of Pain, but I tweaked it a little because wanted everyone to complete it in around 90 minutes, not get 1/2 way only to come back a week later to get 1/2 way again. Q Special was  – if running out of time – allow folks to team up to accumulate/add reps together. Goal is for everyone to complete it in 1.5 hrs or so. We did not need it.
  1. 50 Burpees
  2. 100 Calf Raises (50 Reg / 50 Toe out)
  3. 100 Ski Abs (DC)
  1. RUN 400m
  1. 100 Merkins
  2. 100 LSS
  3. 100 LBC
  1. RUN 400m
  1. 100 CDD
  2. 100 Jump Squat
  3. 100 AMERICAN Hammer (DC)
  1. Run 400m
  1. 100 Overhead Clap
  2. 100 Mountain Climbers (DC)
  3. 100 Hello Dolly
  1. Run 400m
  2. Q Special – Teaming can start after this run pending time remaining
  1. 100 Wide Arm Merkin
  2. 100 Jump Lunge (SC)
  3. 100 Flutter (DC)
  1. Run 400m
  1. 100 Plank Shoulder Tap (SC)
  2. 100 Hillbilly Walker AND – Badger Challenge of 100m Crab Walk
  3. 100 SSH AND – Badger Challenge of 100m Bear Crawl
  1. Run 400m
  1. 26 Burpees
  2. CROSS THE FINISH WITH 400m RUN!!

Music was provided. Not the death metal Dirty wanted to satisfy his unicorn rainbow spirit animal urges, but what I provided was good enough. MAN WAS IT HOT!! We all were completely coated in those little rubber pellets in the artificial turf field. Longshanks was King for sure, but we all pushed each other through it and everyone completed it. That was the goal, and we met it.

As we were around #12 or so the sun started coming up…..an amazing red glow that got brighter and more vibrant as daybreak drew closer. We all took a moment now and then to admire God’s creative artistry on display. It was absolutely stunning. and seeing it as your rounded the curve halfway through a lap was quite motivating. It gave you that little boost only He can do.

Back to the COT for a little discussion on Freedom, getting patched, and A/P/P.

Those who were there earned a “Freedom Isn’t Free” patch. Yes, a patch. For one, in honor of 7/4/1779. For two, the BoP is pretty much a mini CSAUP. Completing a slightly watered down version (half the running. a few different exercises, but more exercises) IMO warranted something to remember that.

Freedoom Isn’t Free

As well drew close to Independence Day on that Monday, I wanted everyone to remember what went into achieving our independence. It is not just about the soldiers who fought and died in the Revolutionary War. They are a huge part of why we have our independence, but so are the people who essentially started the war. In the years leading up to it, the men and women behind the rebellion from British rule were forging the foundation of a new, independent country knowing that their actions could lead to their own death, or to harm of their loved ones. That took alot of courage to stand behind their convictions. They wanted this country to stand and prosper on its own ruling power, but in order to do that they collectively had to stand and fight on their own willpower. They knew that once they declared freedom from the Kingdom of Great Britain, there was no turning back. Either they would become a free country, or they would all die trying. When those 56 men of the Second Continental Congress from the Thirteen Colonies that made up the fledgling nation signed the Declaration of Independence, they knew the gravity of the situation but were more than willing to do so. Their act of signing and ratifying the Declaration of Independence was an act of treason, punishable by death. Those men were hunted down. Their properties, belongings seized. Their families were taken prisoner or sometimes executed as well. But that did not matter to them. While other men were dying on the battlefield, they were dying behind the lines. MANY made the ultimate sacrifice to forge our freedoms. To this day MANY have made the ultimate sacrifice since to ensure they remain in place. Never forget that. Never take anything you are blessed with in this country for granted, for there are MANY with MUCH less. Pay what you have forward to others less fortunate, even if it means taking risks – however they may affect you –  to do so. That’s how this country, and world, will get better. That’s how our country was born.

Happy Independence Day!! Happy Birthday USA!!

Thanks for the opportunity to lead.
-NASA

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Making Bad Things Better

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Most of my Q’s in recent months have been ruck focused.  As I started thinking about what we would do on Wednesday, I realized that one of my last bootcamp Q was likely when Wegman’s held the QvQ event at The Coop in October 2018.  That was a fun Q but there were elements of it that I wish I had done a little different.  So why not take this opportunity to implement a few tweaks.

Warm-Up:

  • SSH x30
  • Merkins x10
  • Wind Mill x10
  • Mountain Climber x10
  • Imperial Walker x10

Mosey to the bottom of the hill by the pull up bars.

Activity 1:  Spider-Man merkins & pull-ups. 5 sets of trees

  • Run to first tree. Complete 2 Spider-Man merkins. Then run to the pull up bars and complete 2 pull ups. Run back down the hill.
  • Run to the first tree. Complete 2 Spider-Man merkins. Run to the second tree. Complete 4 Spider-Man merkins. Run to the pull up bars and complete 4 pull ups. Run back down the hill.
  • Continue the series through the fifth set of trees (10 Spider-Man merkins and 10 pull ups)

Mosey to the football field

Activity 2:  Cross the football field width wise down the yard lines. 5 burpees at each sideline

We did a version of this during the QvQ but I felt that version was ackward.  This one worked much better.

  • Partner carry 10 & 20
  • Bear crawl 30
  • Sprint 40
  • Crab walk 50
  • Reverse Sprint 40
  • Crawl bear 30
  • Wheel barrow 20 & 10

Everyone pushed themselves, the heat and humidity made sure of that!  Great starting the day with such a strong group!

Prayers for safety to all those traveling this week and rememberance of patience and what really matters as we spend time with family and friends.

Thank you Punch List for the opportunity!!

 

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First Timer at the Hive

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Always fun to Q a workout your not overly familiar with so figured I’d give the pax a little something different than what they’re used to in a kettlebell workout.  Special thanks to Shady who brought his arsenal of KB’s to share w/ Jedi, Dirty Harry and myself.  Otherwise we would have looked really stupid w/ our 15 pound colored shake weights.

Started out by doing a quick mosey around the big lot holding our KB’s.  From there we hit the warm-up:

  • 20 SSH, 10 thrusters, 20 alternating merkins (one hand on a KB at all times, switching hands each merkin), 10 big boy sit ups w/ KB press and 10 KB halos around the head clockwise and counter clockwise.

Ran the guys w/ our KB’s down to the far end of the lot adjacent to the football field and we got started:

4 cones set-up (1st at the far end of the lot), the next 3 about 8 parking spaces apart.  Quick and dirty – do an exercise at the first cone, immediately lunge walk (w/ twist) w/ KB to the next cone, drop the KB, run back to the first cone (every time) and bear crawl back to your KB.  Once there, you do the next exercise, lunge walk w twist to the next cone, drop weight, run to the very first cone, bear crawl back to weight (now 2x the original distance)….you get the point.

    • Exercise #1 – wood choppers – It’s a play on the KB swing, but a little harder.  Start w/ KB above your head to the left then swing it down to the right side of your legs, and then swing back up to the left side of your head.  Key here is to not blow out your knee, but to actually accelerate as much as you can on the way UP.  20 reps per side, then lunge walk, run, bearcrawl back to your KB (wait for pax, those waiting did upright rows), then
    • Exercise #2 – jump squats x20.  Lunge walk, run, bear crawl 2x the distance (those waiting for pax to get back did sit ups w/ KB), then
    • Exercise #3 – curl thruster combo (curl KB, drop down into a squat and press it over head) x20, then lunge walk run, bear crawl 3x the original distance.
    • Exercise #4 – finish off w/ KB toe touches x20.  After that we ran to the bottom of the hill right next to the stadium

Starting at the bottom, do the exercise and rep count i give you and then run w/ your KB up the hill stopping at each light pole to do the same exact exercise & rep count until you get to the top of the hill, then do it one last time, then run down the hill and wait for the 6 (and the next exercise).

  • Exercise #1 – American hammers x10 (only count the right side) – 50 reps by the time you’re to the top
  • Exercise #2 – old fashioned skull crushers on your back x20 – 100 reps
  • Exercise #3 – shoulder press / tricep extension combo move x15 – 75 reps

Once we finished w/ the hill work, we ran to the start of the big lot where we parked our cars and bear crawled the entire width of the lot w/ our KB’s in hand until we made it back to COT.  End result was about 1.6 miles, tons of reps (tris and shoulders fully smoked) and a pretty quiet COT lol.  Prayers included Jedi’s school / crazy life right now, Pax that haven’t been out in a while (get a hold of them and get em back), kids / marriages and safe travels.

Thanks to Band Camp for giving me the torch for a day – had a blast.  The guys rocked it.  Until next time.

ChaChing

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Honoring Jose Nisperos

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This was my first Q at a Hero Workout. I was nervous… I asked my 2.0, Eat Mor Chikin, to read a Hero story out of the book. He chose some real bad ass Heroes, but we didn’t see any Asian Americans. I did some research and learned that out of the 3,520+ Medal of Honor recipients, 33 were Asian Americans. I decided to honor Jose Nisperos, the first Asian American to receive the Medal of Honor, who received it for his actions in the Philippine–American War.

9 showed up at the usual AO and we prepared to mosey when Dark Helmet snuck up quietly right at 0500 to move us since there were a few band buses parked there with people sleeping. Dirty Harry was all about being loud and waking them up and I had already chalked up the road with my workout, but we moved away to let the band sleep. As we ran towards the front of the school, I was happy to see General made it out. So we had a total of 11. I gave a quick disclaimer and reminded the Pax of F3’s Mission to plant, grow, serve. We started off with a mosey doing butt kicks, high knees, carioca, and NUR (backwards run).

Warm-up: SSH, Low Slow Squat, Hill Billy, Neck Roll

Plank Hold while I read to the Pax about Jose Nisperos.

The Thang: 33’s

Start with one rep of each exercise and run 0.1 mile. Increase number of reps by one, then run back 0.1 mile and continue exercises. Keep increasing reps until 33. We were on a slight incline which added to the challenge.

Exercise for time:

  • Squat
  • LBC
  • Merkin
  • Superman
  • Squat Jump

There was quite a bit of mumble chatter in the beginning with the lower reps. That soon changed after we hit the higher reps. Going back and forth gave us the opportunity to encourage each other. Loved the hand slaps and motivating words being yelled out. Dirty Harry mentioned the distance was more than 0.10 miles. Not my fault, I had it all planned out near the AO and measured perfectly. Oh well, life will always throw you a curve ball. Learn to adapt.

With 5 mins remaining, we found a wall for some arm raises and B2W. I added a twist to the B2W by making the Pax lift one foot off the wall.

COT:

Announcements: F3 Dads on Saturdays at 9am

Dirty Harry reminded us to not be complacent with ourselves and friends. It was deep, thank you.

Prayers: Keep our brothers who are unable to post in our thoughts and prayers.

It was an honor to lead such a great group of men. Chicken Hawk up next to Q on Q 6/24/19!

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Dance Party at Varsity

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Nine men came out to the party.  Weather was perfect.
Warm up
Mosey Run
Circle up and do:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner

Thang 1: Elevens
Pull ups at the top of the hill
Bobby Hurleys at bottom
Start at bottom of hill

Thang 2: Global Warming
side shuffle in a circle and call exercises
SSH
Bobby Hurleys
Mountain Climbers
OH claps
Arm Circles
Etc

Thang 3: Sally Routine
Low plank/high plank [Flower by Moby]

Five minutes of Mary
Abs: LBC, freddie mercury,

Word of the month is: Salvation
This verse spoke to me: Matthew 7:13. Reminds me of the guardrails we need in our lives.
The Narrow and Wide Gates
“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it.”

COT
Prayers/Praises include: all the school kids at home and the energy they have during the summer months.

music playlist:
Takin’ care of business (BTO)
Big Bottom (Spinal Tap)
Back Door Man (the Doors)
the Man (the Killers)
Immigrant Song (Led Zeppelin)
My Hero (Foo Fighters)
Fire (Jimi Hendrix)
19th nervous breakdown (rolling stones)
Today (Smashing pumpkins)

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4yr Hive-iversary

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12 PAX gathered in the humid pre-rain gloom on Deacon’s 40th Birthday for a workout marking the four years since #TheHive shovel flag was first planted.

With current and former Site Qs on hand, the Q was split 3 ways. YHC took the first 10 and last 5, Tesh and Longshanks had 15 each.

The Thang:

Warmup – Band Camp
– SSH x40
– Windmill x10 (slowcount)
– Mountain Climbers x10 (sloooowcount)
– Parker Peter x10
– Peter Parker x10

Bro-ga sequence
– Honeymooner
– Down Dog
– Right leg high
– Right foot between hands
– Move right hand inside right foot
– Push right knee out further to the right
– come down to elbows and hold
– Return to high plank
– repeat on left side

Kettlebell flow
– Deadlift
– Goblet squat
– Right lunge
– Left lunge

Handoff to Tesh:

Single arm overhead press
– start with bell up
– come down on a 3 count
– press up and count the rep
– 10 each arm

Partner up – try to find similar bell size
Stand about 40 yards apart
One partner does 10 KB Swings, other 10 snatches (5 each arm)
When finished with your reps, put your belly down on the ground
Your partner will either be down on the ground or finishing up. If they’re down, both of you pop up and sprint to change places. If they’re finishing up their reps, wait for them to finish and their belly to hit the ground, then pop up and sprint to change places.
Continue for 7 minutes.

Double arm tricep extension
– start up
– come down on a 3 count
– press up and count the rep
– 10 reps

Handoff to Longshanks

Ladder:
– 5 manmakers
– 10 deadlifts
– 15 goblet squats
– 20 curls (10/side)
– 25 big boy sit-ups with bell
– Run to the end of the parking lot and back
Rinse and Repeat 3 times

Back to YHC for some core (flutters w/ bell, american hammers, and Deacon called some leg raises) a message on Kennedy’s “We choose to go to the moon” speech. https://youtu.be/kwFvJog2dMw?t=19

“We choose to go to the Moon in this decade and do the other things, not because they are easy, but because they are hard; because that goal will serve to organize and measure the best of our energies and skills, because that challenge is one that we are willing to accept, one we are unwilling to postpone, and one we intend to win, and the others, too.”

That we choose to do the hard things because they are hard. (Here’s a personal list for me. 1st F: posting in the gloom to increasingly challenging workouts; 2nd F: reaching out to a PAX I don’t know well, but know is struggling; 3rd F: praying aloud with my wife/discussing my faith with someone whose beliefs I don’t know.) Because that difficulty measures us. It forces us to organize our energies to accomplish the challenge.

Grateful for the opportunity to serve as Site Q and to strive to be better among men that inspire me to keep going.

– Band Camp dismissed

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Leg Day at The Hive – Friday, May 17th

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12 men joined YHC at the Hive to make a baker’s dozen of PAX ready for a kettlebell beatdown.

Warmup

  • mosey around the parking lot
  • 25 side straddle hops
  • 5 burpees OYO
  • 11 windmills
  • 5 burpees OYO
  • 10 peter parkers
  • 10 parker peters
  • 10 4 count mountain climbers
  • mosey back to bells

The Thang

Pax lined up on one side of the parking lot. Will do a series of 4 exercises, run at 75% speed to the other side of the lot for another series of exercises, then sprint back to start to rinse and repeat.

First set 

  • Side 1
    • 10 single arm thrusters – each arm
    • 10 overhead lunges – each leg
    • 10 goblet squats
    • 10 kettlebell swings
  • Side 2
    • 10 big boy sit ups
    • 10 burpees

Rinse & repeat x 3

Second set

  • Side 1
    • 10 snatches – each arm
    • 10 sumo high pulls
    • 10 single arm rows – each arm
    • 10 overhead press
  • Side 2
    • 10 big boy sit ups
    • 10 burpees

Rinse & repeat x 3

Extra credit

  • 25 LBCs
  • Captain Thor to 3×12

Announcements

  • Convergence

Prayers

  • marriages
  • churches
  • personal issues
  • travel
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Stairway to Heaven??

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I’ve been fart sacking a bit so it was good DirtyHarry called me out to lead the Badger.  There’s nothing like getting back in the groove than Qing the Badger.  I wanted to make it a special one so I did some reconnaissance work the day prior and found some good accessories for the workout.  We honored fallen soldier and Officer Timothy Brenton.

Warmup with Imperial Walkers, Side straddle hops, Tappy Taps, Windmills, Honeymooner, Downward dog

The thang

Took a short mosey to the band practice field at the top of the hill.  In honor of Timothy Brenton we started with a 100’ (or so) bear crawl and back across the field with standing broad jumps.

Station 1 = 39 squats, Station 2 = 39 dips on benches, Station 3 = 39 merkins, Station 4 (Stairway to Heaven) – some may argue whether it was a true stairway to heaven.  PAX lifted heavy concrete blocks to the top of the stairway for 10 overhead presses, with a nice view of downtown Charlotte to ease the pain. Rinse and repeat X4

PAX Carried the blocks a few hundred feet around the corner of the school and laid them to rest.  Found a nice long wall to continue to blast our quads with wall sits.  Moved down to the cafeteria, found some nice benches, and continued working the chest with decline and incline merkins in unison.

Mosey down to the pull up bars to get a set of 10 in then made our way to COT.  Finished off with crunchy frogs, hello dollies, LBCs, and a stargazer pose.

Prayers for health amongst the PAX, family, and coworkers and praises for new promotions.

Announcements – Cannoli Run this weekend

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A Hive workout with no SSH’s or Swings?!? It’s true.

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17 #HIMs decided to follow the tweet of Band Camp (or decided on their own) and came out on a reasonably pleasant morning to lift and put down objects of varying weight numerous times.  YHC was honored to get the call (it’s always a privilege to lead – more on that later) and learned the night before that the deck of cards had not made its way to the Hive in some months.  Seemed as reasonable a time as any to bring them back.  So I did.  After the disclaimers were given and the traditional check for FNG’s came up empty this time around, we were off.

We moseyed with bells to another area of the parking lot (minimal running today – it is a kettle bell workout) and circled up for COP, which consisted of the following (yes – there were no side straddle hops, believe it or not):

Moroccan Night Clubs X 20 I/C – holding arms out after completion

Little arm circles  X 10 forward and backward keeping them held out in between and after

Overhead claps X 10 – after completion, arms at ease which were now warmed up for what was to follow

Imperial walkers X 15 IC

Low Slow squats X 20 (another precursor for future exercise)

Mosey with bells to the East side of the lot for the main event:  Out comes the deck

Spades = Goblet Squats, Clubs = Upright rows, Diamonds = Skull Crushers, Hearts = Hammer Curls

YHC was pleased by the mumble chatter and simultaneous effort and the PAX delivered so well, we made it through 1 deck and 1/2 way through a second time.  Upon completion of the first deck (which happened faster than anticipated due to efficient PAX), YHC was asked if a sermon was to be given.  When silence ensued in response, YHC smiled and promptly requested the PAX to sprint to the West end of the lot as fast as possible then mosey back – all obliged.  Following a few 10 counts and one round of 10 burpees (just because),  T-Square had to choose between one of two piles of cards as YHC had split the deck of cards in 1/2.  He chose the pile that ended up having a disproportionate amount of face cards – much to the pleasure of the PAX.  Mumble chatter increased as consecutive suits were drawn on multiple occasions citing a few accusations of a rigged deck and flush draws (fake news).  Nonetheless, all got better.

With 5 minutes to go, we moseyed to COT with bells in hand for…….a little ab work – but just a little:

All exercises were with bells and double-count:  flutters with the press IC x 20, LBC’s IC x 10, Hello Dollys IC x 10 and Rosalitas IC x 10.  This took us to 5:59:30.  A body destroyer was called, then a 10-count delivered from Trucker and lo and behold, 6:00 was upon us and the time came for COT and BOM.

Announcements – Convergence on May 24 at Harris Teeter Baxter – all 4 workout options available – KB, Ruck, Run, Boot Camp with 3rd F at Eternal Shack (behind Zaxby’s) following.

May 21 – one year anniversary W/O to honor Badger and his legacy at Golden Corral.  Wear red to honor.  Decibel on Q and Badger’s oldest 2.0 will be in attendance.

Read your newsletter.

Prayers – for teachers, for families, for our 2.0’s finishing school, for Mom’s – especially this weekend and for those working through strained maternal relationships, especially on this weekend.  Be a light to someone when you’re called – you never know what someone is gong through – No OYO.

NMM – YHC had stated in the past that serving in any position of leadership is a privilege.  No matter the opportunity, when called to lead a group of #HIMs, it should be taken as the blessing and opportunity it is meant to be.  And one of the greatest gifts we can pass on to one another through leading is the gift of sharpening, strengthening and honing ourselves – physically, mentally and spiritually.   To Band Camp, my sincere thanks for the opportunity to get out in front of such a strong group of #HIM’s this morning.  Every man gathered today made YHC better and, for that, I extend my thanks and gratitude.

Honored to serve,

Cyclops

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Duck’s Modified Manion 400-40-7

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19 HIM + 1 FNG showed up at The Coop for another round of Duck Season.  Punch-List made the request to Q that night after YHCs VQ. Welcomed that offer and knew another solid #beatdown would be required. Took a bit for me to come up with a solid idea but after completing the 40 day challenge (Thanks Cakeboss) and the Travis Manion, 400-29-7, it came to me and Duck’s Modified Manion was born.

Arrived about 15 minutes early to get rucks and sandbags in place and look the area over once more . Dirty Harry was already on site. From the type and volume of the music coming from his SUV, I now understand why he is so pumped in the Gloom.

Circle Up

1 FNG on hand Robert Farmer, now and forever known as “Token” and a mess of veteran Pax ready to rock. Quick Disclaimer and we are off.

Snake around the parking lot on a brisk mosey -pickup 1 additional ruck and sandbag on the way and head to the FB field for the fun.

COP/ Warmup

20x SSH – 20x windmills- Drop to plank position and hold for enough time to sweat. Down to Supermans- hold 10 secs-+10 sec count down by Punch List-rest. Back to Superman- hold for 10 secs+ 15 sec count by Pothole. Move to Plank and hold- Quizzed Dirty Harry on how the DSM gave him a better perspective on Mental Toughness and Mental Health Awareness. As he pontificated on the subject apparently some in the circle (DrkH) felt the plank burn and mumble chatter ensued over the length of the answer not the substance of the answer.  Move to downward dog and into honeymooners 3x to get everyone a nice stretch.

Recover and move to the end-zone.

The Thang- “Duck’s Modified Manion 400-40-7”

Tribute to the Travis Manion WOD and the 40 day challenge we concluded at the beginning of April.

7 Rounds to Complete- done in any order due to the limited number of coupons and the large number of Pax.

  1. 400 meter run- 40x merkins
  2. 400 meter run- 40x  Big Boy Situps
  3. Honor Round- Weighted 400 meter run- 40x weighted squats. On hand we had 12 gauge shells(60lbs), 16 gauge shells(40Lbs) and 20 gauge shells(30lb rucks). I did request the PAX”Man UP” on the 60s and magically the 60s were always in use. Great Work Men!
  4. 400 meter run-10x 4X4s- Found this little Gem on the Exicon- Burpee to plank-complete 4 merkins and 4 2ct mountain climbers and back to your feet.. Rinse and Repeat.  For some reason the PAX did not particularly like this new exercise. Lots of chatter on this. One PAX used the term “hate” to describe it but, they all worked through it.
  5. 400 meter run- 20/leg Single Dead Lift- Thank Punch list for that bad idea, feeling it now.
  6. 400 meter run- 40x Crab Cakes
  7. 400 meter run – 40x Bomb Jacks

Well, YHC has heard stories of PAX Splashing Merlot but never had it happen at an AO I was at. Well that changed today on my 2nd Q. Somewhere around round 5-6 our newly adopted Pax, Token, had to leave the the line of sight to take care of that business.  YHC thinks it was the weighted run and squats that did him in. He rebounded well to finish the morning off in stride. Good On ya Token, Welcome!

Big Shoutout to Blart w/ F3 Naiperville IL who posted with us today. Good 2ndF on the track with him.

With 2 minutes to spare quick Mosey back to COT. IT issues killed the video somehow.

Praises- Smokey’s father is home recuperating after a heart attack and by pass last week.

Prayers- Cornerstone mentioned a friend that had a relapse of cancer. Prayers for PAX traveling on business. Stang continued prayers after the loss of Pappy. Missing one or two I’m sure.

Thanks Punch List  For the opportunity to lead a Great group of #HIM. Reach out anytime. Good Times were had by ALL, I think?!?

Duck Dynasty

 

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