3/2/2019 QIC: ’88 Weather conditions: 50º and heavy rain.
YHC wanted to take it back to basics with a textbook string of pearls. Exercise, mosey, rinse and repeat using various elements of pain. YHC did my best to mix up the exercises to hit different parts of the body. The rain gave us a light ruck feel as all were completely rain soaked fairly early in the workout.
Here we go…
Capri lap around football stadium track which was to our surprise unlocked this morning!
20 SSH IC 20 Mountain Climbers IC 20 Merkins OYO
Mosey to Stanford Ranch Run as much as you can to front of firehouse. Run/walk pole to pole as a mod.
Thor Hammer ladder 1:4 up to 3:12 Planks 1 min Repeat-o with a down Thor Hammer ladder
Mosey to coupons 20 weighted squats 20 overhead press
COT Count-o-rama Name-o-rama Oops, our water logged brains forgot the BOM
Naked Moleskin: 5 pax again in the downpour. Ponch was on 2.0 duty while his M is down range for the weekend. Cheers to his efforts on the home front. The rain was no bother other than when it came time to get back into your car. YHC wrung out my outer layers and quite a bit of H2O was returned to the earth. Mud Gear pre order is live, you have until March 8 to get your order in. Run Rocklin Run is coming up in early April and Lincoln Pace Race is beyond that in May.
Today’s workout was based upon my obsession with football so I decided to dip into the playbook and resurrect some of my favorite football practice exercises. Unfortunately we couldn’t tackle each other but maybe next time…
We first split into 2 teams because who doesn’t love competition!
Bear Snake Moan: each team started in opposite corners of the end zone, they would bear crawl 10 yards along the sideline then mosey across the field “snaking” to the other sideline (get it? bear snake moan). Repeat until both teams reached the other end zone. Losers did 10 up/downs but SURPRISE the winners were told to do 11, don’t ever let your pride go to your head.
Oklahoma races: one man from each team lined up next to each other on their backs. Upon the whistle, both would roll up, sprint 10 yds, touch the line and race back to the starting line. Winner stays to run again, loser did 5 up/downs. Rest of the PAX held planks until it was their turn to race.
Wind sprints: sideline to sideline! First sprint established a baseline, one up/down for every second it took the PAX to get across the field. Next, we did 10 sprints in total each time having to do an up/down for every second we fell behind the baseline. Q gave some relief by adding a second after a couple of sprints and we did there and backs for our last 2 sprints.
Last exercise was 3 man sled drives for 10 yds (repeat twice)
Closed out with the Croc staple of 15 min of ultimate frisbee
Ended with Number-O-Rama, Name-O-Rama, COT.
Words of Wisdom: “In every culture since the beginning of time, when Men lead and love well, everyone flourishes.” Joby Martin
Ten HIM won that first battle this morning to post in the Gloom, only to wait for the 11th man—our missing Q. Semi? Semi, hello? You there? Guess not. And after all that sandbag chatter? Well, hang tough brother. Sometimes things happen that side-track us, keep us up all night, or whatever. We had your back and Bo Derek (10 of us) went right to work and put together what turned out to be a seriously great baton-pass beatdown. Keep the Weinke you had prepared, sounds like you had a good one planned! (BTW…we bust your chops because we love ya bro!)
YHC is not going to even going to come close to remembering all the pieces of the puzzle, but here’s most of the skinny:
Warm-O-Rama:
PAX circled up and took turns bringing some heat to get us limbered up and going. No, Chairman, you DID NOT forget your Q (though we should’ve just run with that and had some fun at your expense). Let’s see, we did… SSH, Windmill, Cherry Picker, Merkins, and Moroccan Night Clubs—all IC (log in and enter missed warm-up exercises here: _______________________)
The Thang:
PAX went to the wall and suffered some beatdown there at the hands of Waterfall, Leatherman, Chattahoochee, & who else?
Vanilla took it from there and mosey’d us short way around the block with a complement of Lt. Dan to first power pole and Bearcrawl from second power pole to Union St. Fireplex threw in the beloved Dragoncrawl to Chiropractor’s Sign then a semi-inverted Toy Soldier set on Chappie’s front lawn before bringing us back around. (YHC will have to invest in some no trespassing signs!) No recollection of what we did from there to the Grace Church sign? But from there Wildwing put a good pace on the mosey to continue around the block to the corners of Tobin & Mulberry Streets where PAX circled up again.
At Tobin & Mulberry we had a short 3rd Word from Doubtfire, sharing how God has been meeting him in some life circumstances through Psalm 46:10: “Be still and know that I am God.” (NASB) “Step out of the traffic! Take a long, loving look at Me, your High God.” (The Message). Supremely great counsel from the Word of God! “Sit down and shut up.” (The Doubtfire Paraphrase Version)
Wildwing added to the discussion by asking PAX to name what it is they do as soon as they get out of bed in the morning. Responses were—as any could imagine in a circle of men—interesting! But our brother brought us back around to the advice shared by Admiral William McRaven: “If you want to change the world, start off by making your bed. If you make you bed every morning, you will have accomplished the first task of the day.” Check out the full video here:
https://youtu.be/U6OoCaGsz94
Fireplex, again, jumped into action to get us swigging from his legendary bottle of Bolt 45 before we realized we were down to 5 mike mikes. Get back Jack! Mosey return to the AO, traffic stops and all.
COT/BOM:
Announcements: Last day for FebNG (Thanks for the reminder, fellas!); 12th Annual St. Patrick’s Day Parade & 5k – Milton on 3/1
Prayers: Chairman’s 2.0
YHC is sure to have missed someone or something (he can’t even remember what he added to the beatdown), but it was an awesome exhibition of Sua sponte leadership at work in the absence of today’s Q (Cf. Lexicon). Every PAX took ownership of the situation and it turned out to be a pretty doggone good burner!
What’s missing? Look closely, you might come up with a Semi-good idea? Ha, ha! Q’sacking iss vaddy, vaddy bahd!
WARMUP: Side Straddle Hops, Copperhead Squats, Hillbillies, Calf Raises
THE THANG:
Mosey
Walking squats around the volleyball court, stopping at each corner for 30 Chilcutt Peter Parkers, 30 Merkens, and 30 LBCs. High knees running in place until all pax finish at each corner.
Mosey
Walking squats around the volleyball court, stopping at each corner for 30 Mountain Climbers, 30 Lunges, and 30 Sleeping Hillbillies (flapjack). High knees running in place until all pax finish at each corner
WORDS OF WISDOM:
“Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Bill Gates, Michelangelo, Mother Theresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein” —Unknown
YHC had the honor of taking a cover Q since Leatherman’s work schedule was taking him upstate and preventing him from bringing the beatdown. He put it out there early…apologies from all the PAX for taking so long to respond. But, you know we got you covered. Summit had to be elbowed out of the way to get in the front of the line (thanks Summit!), but YHC was honored to step in and cover for Leatherman! YHC had been planning some ideas for the Primis AO for awhile, which prompted the step up. The hospital parking garage was centered in his sights for a serious ab beatdown (its been a long time since we had one), but a modified Weinke was in order to allow Ruxpin (on IR) to participate. The plan: lay off the heels (so, no mosey) and limit the foot action (abs are par for the course, then).
Warm-O-Rama:
SSH – 20 IC
Calf Raises – 30 in, 30 out OYO
Cherry Picker (bc cherries fall on the ground) – 20 IC
Merkin – 18 IC
LBC’s – 50 IC (lot’s of ’em)
Imperial Walkers – 18 IC
Mosey park path toward public restrooms, up the steps and back around to AO tennis courts.
The Thang:
1 round of “Ferkins” (so named by Chairman) – instead of ring of fire, exercise was executed on a fire line — lined up, feet on top of tennis net, 10 reps each PAX.
Routine: YHC lifted the Ab Deck from home, and it all went down like this:
Draw a card (each card marked with specific Ab exercises), do the ab exercise. Several of the ab sets (lower numbered cards) were followed by “20 seconds of insanity” – extending the time, doing LBC’s as fast and as furious as possible for 20 secs.
Transition around the tennis courts between each deal – Karaoke, Nur, Fiddler Crab (halfway), Dragon Crawl (halfway). Never made it to the Paver Squats, Lindsey Vonn’s, and Apollo Ono’s.
RUCK Modifier designed for Ruxpin (instead of transitioning around the tennis courts): Overhead Hold/OH Press/1-arm Squats/Crab Plank/Ruck Swing/Alternating Ruck Merkin). Look what you missed Ruxpin!!
Took the 3rd F Breather here:
We talk about leadership, especially in men’s circles and in circles where we speak of “iron sharpening iron” (Prov. 27:17), we often borrow ideas, thoughts, & principles that express values which are prevalent in the military, where leadership is developed around potentially life/death situations.
After having served nearly 12 yrs in the ARNG I’ve seen some of the best leaders–men I’d follow anywhere. But I’ve also seen some of the absolute worst (those familiar with Band of Brothers, think of LT Sobel). Personally, I’ve been both—a good leader and a failed leader. I can say that even those failed experiences sharpened my ability to lead. It’s crucial that we continually learn from those experiences, from those who failed to lead well, and most importantly from those who did lead us well. We should not only borrow from their examples and teaching, but strive to live out the good examples.
Some of greatest military leaders come from the special operations realm. They have the most grueling assessments, evaluations, and training just to be picked to join their ranks. Then the real training begins. There’s alot of leadership training, and it’s the mental toughness that seems to count the most. When my nephew was going through Ranger School I told him a few times to “never give up what he wanted most (becoming a Ranger) for what he wanted in the moment (rest, relief, relaxation, food, etc.). We ALL do that too easily, too often! In fact, it’s the easy road!
Here’s four of the most important and valuable lessons one operator shared from his training and experiences in special ops that I think all leaders should adopt/develop:
1) ADAPTABILITY: Readiness for change. That’s why we’re “disrupters” as F3 HIM. We’ve declared in varied ways that we’ll not settle for the status quo. We’re following the lead of others who’ve brought about change, we’re following after an amazing servant-leader Savior who disrupted the religious status quo and brought about change in our understanding of how to have a relationship with Sky-Q (Soul Q, I say). And we’re each striving to be leaders who do the same. In order to do that, we must first train ourselves to be adaptable. Status quo kills! Jesus spoke of this when He said you can’t put new wine into old wineskins (Mt. 9:14-17)
2) EMOTIONAL STABILITY: This involves being able to make good decisions under pressure. Proverbs is chocked full of wisdom to help us develop the capacity to stay objective and deliver the same level of performance regardless of what we’re feeling. Important to us? Yes! But crucial to gaining, earning, keeping, and honoring the respect of those we lead! Proverbs 16:32 says, “He who is slow to anger is better than the mighty, and he who rules his spirit, than he who captures a city.”
3) PERSPECTIVE: Leaders have to be able to carry on when the world seems to have turned against them. We have to keep our troubles in PROPER perspective so that we do not lose sight of what needs to be accomplished. In a world full of lone rangers, keep in mind that “in an abundance of counselors there is victory” (Prov. 11:14b). And “Without consultation, plans are frustrated” (Prov. 15:22). We’ve got to train our perspective, and often other eyes/wisdom/counsel is crucial to helping us see properly.
4) TENACITY: This goes well with the acronym we’ve heard a lot lately – DFQ! What defines tenacity is never giving up! ILLUST.: In the 1912 Olympics, Jim Thorpe, an American Indian from OK represented the U.S. in track & field. On the morning of his competitions, his shoes were stolen. Jim ended up finding two shoes in the garbage. Those are the shoes he wore — one was too big, so he had to wear an extra pair of socks (different shoes and different socks!). Wearing those shoes Jim won 2 Gold Medals that day. A perfect reminder of tenacity and that you don’t have to resign to the excuses that have held you back.
So, these are 4 valuable tools every leader should develop consistently they lend to being HIM:
ADAPTABILITY.
EMOTIONAL STABILITY.
PERSPECTIVE.
TENACITY.
Let’s be the HIM we’re called to and develop these valuable & powerful tools in our own lives.
YHC hade more for the workout but how in the world did it get to be 05:59? While YHC’s Weinke was blowing away and being promptly rescued by Wildwing, the 18 Burpees Joker card was pulled from the deck for a finale: 18 Burpees OYO. Time ran out so we circled up.
COT & BOM:
Announcements: It’s still FebNG, bring your FNG’s. Burpees are due next Tuesday 3/5. Don’t Fartsack because you’ll still owe them anyway!
Prayers: Denny & Branda Hughes (Chairman’s parents); Bob Cate member of Chappie’s church at Beebe); Leo (Chattahoochee’s brother)
As always, honored to lead. Appreciate the 6 PAX who overcame the Fartsack and won that first battle to post at “O-Gawd-Thirty” in the Gloom. Its a tough battle for many, but no one’s ever regretted posting. Aye?
Today’s workout was based upon a post from iFit Blog, that you can find out more about HERE. Wanted to try something new. For those that didn’t watch the Oscars, I’ll summarize it for you in a matter of minutes.
– 6 Buttkickers every time someone said “My Fellow Nominees” (36 total) – 6 Calf Raises every time a montage is played (48 total) – 6 Copperhead Squats every time someone thanks the person who gives them their big break (36- total) – 6 Leg Raises for every wardrobe malfunction (24 total) [3 times were tripping over a dress] – 12 Narrow Lunges every time “The Favourite” Wins (12 total) – 12 SSH every time someone thanks The Academy (132 total) – 6 Wide-arm push-ups every time someone says “I love you” (54 total) – 6 Freddie Mercuries every time someone says “Whoa” (42 total) – 8 Luges for every award Bohemian Rhapsody wins (24 total) – 12 Side Plank Crunches for every award A Star is Born Wins (12 total) – 12 Mountain Climbers every time the camera pans to a runner up (48 total) – 6 Burpees every time a speech is cut off by music (48 total) – 12 Tuck Jumps every time “Roma” wins (48 total) – 6 push-ups every time someone thanked the Cast and Crew (52 total)
The final workout was split up – 6 Russian twists every time some thanked their family (156 total) —- 25 Russian Twists —- 1 Lap around the field —– Total = 6 repetitions
Ended with Number-O-Rama, Name-O-Rama, COT.
MOLESKIN Words of Wisdom: “No matter how busy life gets, Never forget what matters.”
Don’t forget to start thinking about the Spartan Race later this Spring. More Details HERE
LEXICON: Word of the day- WEINKE- A written list of the Exercises a Q intends to call at a Workout.
20 ssh. 15 windmills. 15 cherry pickers. butt kicks. high knees. L & R shuffle.
mosey to alley to do 11’s (almost) of Mike Tyson’s w/ a bear crawl in-between sets.
Mosey to Pine st. and do patriot run with last pax doing a burp before he sprints to front of line, all the way to the middle school.
3rd F. on scheduling/planning/calendar. Luke 14:28 For which of you, desiring to build a tower, does not first sit down and count the cost, whether he has enough to complete it?
99’s- in front of middle school with sets of sidewalks, run to 1st side walk do 33 pike press, nur to start. run to second sidewalk do 33 bicep curls(each arm), nur to start. run to 3rd do 33 merkins, nur to start. new round, same format but do 33 leg raises, 33 reverse crunches and 33 big boys.
Overhead carried concrete blocks to the wall of burpees. Each PAX took the seat on the wall while holding his block. Starting on one side we took turns doing 3 burpees till each PAX did 3. Then we each did 2 burpees and then 1. We finished up with some windmills to stretch ourselves out.
The Thang #2
We overhead carried our blocks to the dentist parking lot for some more suck. Teamed up and did 75 curls, 75 irkins, and 75 squats, each with the blocks as a team. One PAX ran the length of the parking lot while the other did the exercise. Overhead carried our blocks back to the wall.
Next we did Mike Tysons and Overhead presses with the blocks. We started with 10 of each and descended to 6 of each. Overhead carried our blocks back to where they belong. Finished up with a few minutes of Mary. COR, NAR, COT
20190220
Q Sharkbait
Pax Beach, Flea, Burgundy and Priorities
Warm Up
SSH 26
Copperhead Squat 25
Imperial Walker 24
Abe Begota 23
Hill Billies 22
The Thang
Mosey to Wharf Market
Peoples Chair with shoulder press as each Pax performs 10 Burps
Mosey to Plaza
100 LBC’s
Lunge walk across Plaza
20 Wekin
Sprint Back across the Plaza
100 Squats
Sprint Back across the Plaza
100 American Hammers
Sprint Back across the Plaza
100 Flutter Kicks
50 Hip Thrusts
Mosey to the flags
The Thang: Warm-Up Capri lap Carioca Jog backwards Finkle Swings Windmills Sprinklers Stretches Mosie to Coupons Coupon Set 10 Blockees Colt 45 Cusak around the B-Ball Courts 10 Head, Shoulders, Knees & Toes 30 Pistons 15 Wonderbra Mosie to bluff at the far end of the soccer field Ring of Fire in the mud with bear crawls up and down the bluff worked in for fun Mosie to B-Ball Courts Railroad tracks to home plate at baseball field Sugar Cookies- 30 second Superman in the swamp grass followed by 20 hand release push-ups on the baseball diamond Modified Dora 50-100-150 3 minutes of Mary 15 Manatees 15 Windshield Wipers 15 American Hammers 15 Freddie Mercury’s
Count o rama, Name o Rama, BoM
Naked Moleskin: YHC finds it awesome we are continuing to see 5+ pax each week in the winter months. Keep EHing guys you know and lets give it away!
Announcements: ‘88 has the Q next weekend. Run Rocklin Run team has been started by Ponch. Sign up under team F3 Rocklin on the race website. 6 pax would make a team and get “F3 ROCKLIN” put on the back of the shirts for free.
