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Toughest Mile Challenge

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15 PAX showed to test their strength around the track 4 times. This was brutal but we all pushed ourselves and got stronger.

We started at 0515 with a few warm up exercises. Then it was on like Donkey Kong.

Lap 1 – broad jump burpee
Lap 2 – lunge walk
Lap 3 – bear crawl
Lap 4 – run

Most guys finished up right around the hour mark. We had 3 ruckers join for COT. Maybe we can do this again to see how guys improve. Or not!

COT then prayer.

Awesome job guys. Thanks for joining me in another stupid idea.

BS Out!

B.O.M.B.S. and Core +3

/in /QIC:
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6 showed for Paradise City. 3 showed for U.F.O. while one went back home the other two manned up and stayed. Here’s the fun we had.

WU’s while long lap around
Good mornings
Frankensteins
Suit cases 3ct down
Carolina dry docks 3ct down
Mtn climbers

BOMBS – reps rd1 x5, rd2 x10, rd3 x15
5 stops: Start at court, bench, stop light, steps, ramp, back to court. Pick up 6 when done. Rd2 starts when all pax are done.

Ramp with core at bottom
Seated knee tucks
Starfish crunch
ARods

Long mosey to finish

Mary made it today and then some stretches.

Announcements and prayers were made. Rubiks took us out.

It’s nice to be back at PC leading you fine group of HIM.

BS out!

Friday’s a Great Day for Leg Day

/in /QIC:
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Warm Up:

  • March-in-place (in cadence)
  • High-knees (in cadence)
  • Butt-kicks (in cadence)
  • Heisman’s (on my up)
  • Double Heisman’s (in cadence)
  • Side-straddle hops
  • Frankenstein’s
  • Willie Mays Hayes
  • Buns of Steel! (don’t ask…)
  • Good mornings

Heavy Warm Up:

  • Slow squats (in cadence)
  • Pulse squats (in cadence)

(Hold the Squat Position): 

  • Sir Fassio arm circles
  • Seal claps
  • Overhead claps
  • Hallelujah’s
  • Moroccan Night Clubs
  • Tighten the circle, do Slam ball passes in squat position
  • Green Sally Up (the whole 3min 25sec):

Moby - 'Flower' (Official Audio) - YouTube

The Workout:

Session 1, Round 1

  • (25) STRAIGHT CALF RAISES

Stadium Stairs

  • Lateral duck walk w/ squat (right lead)
  • Lateral duck walk w/ squat (left lead)
  • 1 flight walking kickbacks singles
  • 1 flight walking kickbacks doubles

Session 1, Round 2

  • (25) INWARD CALF RAISES
  • Rinse and repeat stadium stairs

Session 2, Round 1

  • (25) OUTWARD CALF RAISES
  • (1) flight stadium sprint singles
  • (1) flight stadium sprint doubles
  • (2) flights stair burpee/pushup combo

Session 2, Round 2

  • (25) STRAIGHT CALF RAISES
  • Rinse and repeat stadium stairs

Session 3, Round 1

  • (25) INWARD CALF RAISES
  • (1) flight walking lunges singles
  • (1) flight walking lunges doubles
  • (1) flight crossovers left
  • (1) flight crossovers right

  • (1) flight in-n-out jumps singles

Session 3, Round 2

  • (25) OUTWARD CALF RAISES
  • Rinse and repeat stadium stairs

Session 4, Round 1

  • (1) flight side shuffle left
  • (1) flight side shuffle right
  • (1) flight two foot jumps singles
  • (1) flight two foot jumps doubles

No Mary…have a nice day.

Announcements:

Prayer:

  • Safety and success for Rubiks’ street ministry 
  • Safe travels to GA for Buffalo and his wife’s anniversary
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11’s turned in to 7’s

/in /QIC:
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Warm Up:

All Warm Ups  – x 10

  • Good morning
  • Mtn Climbers
  • Side Straddle Hop
  • Sir Fazio Arm Circles
  • Hill Billies
  • Imperial Walkers

The Workout:

Grabbed some coupons from behind the trees at Disney and got to work!

All exercises – x 15 – 3 rounds

  • Feet in the coupon situps
  • Curls for the girls
  • Goblet Squats
  • take a lap around the parking lot

Mossied over to the round about at the high school and I thought that we had time to do an 11’s up the hill where we would do dying cockroach at the bottom and mericans at the top. 11’s turned into 7’s because I choose a very large hill …. muhahahah! Whaterver though we still pushed each other, we had great fellowship, and we started our day with some positivity!

Mary:

We didn’t have to much time for Mary but we still got 2 in:

  • Homer to Marge
  • Pickle Pounders

Announcements:

Travis Manion Foundation – Workout Of the Day is coming up

 

Prayer:

Miserable Mile

/in /QIC:
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9 HIM started and added 1 more shortly after for what looked good on paper but a bit too much in real life.

Warm up
GM
Red Bull Smurf jacks
Michael Phelps
Merkins

Miserable Mile
Lap 1 – wheelbarrow straights, frog hop turns
Lap 2 – partner carry switch when needed
Lap 3 – lunge walk straights, bear crawl turns (modified 2nd turn to skips due to time and energy levels)
Lap 4 – strong jog (not enough time for what Q had planned)

Mary didn’t show up. We did have a nice trunk coffee afterwards.

Thanks for coming out men and trying to push ourselves outside the comfort zone.

BS Out!

Even the Odds

EVEN the ODDS 3/22/24

/in /QIC:
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FNG NONE; 

ODD NUMBERS EXERCISE DISTANCE Points EVEN NUMBERS EVEN EXERCISES Points
1 Run  400 1.0 2 100 I/C SSH 2.0
3 Run  800 2.0 4 100 I/C Big Boy Sit-ups 2.0
5 Run  1200 3.0 6 100 I/C Plank Hold  2.0
7 Run  1600 4.0 8 50 Absolutions 5.0
9 Run  1200 3.0 10 Tire Flip (1 lap) or Squat Thrust Broad Jump (1 lap) 20.0
11 Run  800 2.0 12 100 Sandbag Burpees (25 per bag) 20.0
13 Run  400 1.0 14 Lunge Walk Curves / Sprint straights (2 Laps) 5.0
15 Run  1600 4.0 16 Bear Crawl (1 lap) 10.0
17 Run  1200 3.0 18 John Cusack w/Cindy (1 lap) 10.0
COMPLETE IN ORDER 9,200 23.0 COMPLETE EVEN #’S IN ANY ORDER. NO REPEATS!! 76.0

PAX picked their path.  

1 hour beatdown: 

 

Announcements on SLACK. 

 

SEE ya’ll in three months! 

Q School: Session 3

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Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.

3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?

Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.

Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.

Be ready for CoT with announcements and prayer requests/praises

Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q

Thang 1:
Mosey down to concessions stand wall
Irkens, dips, dirkens, step ups 15,12,10

Thang 2:
Partner up on tennis court
P1 does BTTW on fence
P2 runs suicide (halfway then full)
Rinse and repeat

Thang 3:
P1 holds squat while P2 does 10 dirkens with feet on partners thighs
R&R

Mary
WWI’s
Out and UPS
LBC’s
American hammers

Ended with announcements and prayer by Rubiks. Nice work by all.

BS out!

UFO High Score Comeback

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22 PAX for some not too windy Ultimate! We had even teams and even score after a great comeback but the pinnies prevailed.

Q School: Session 2

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12 PAX came out to Cletus for some edumucation. Here’s what happened.

Discussion:
Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.

3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?

Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.

Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.

Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q

Be ready for CoT with announcements and prayer requests/praises

Thang 1: Dora  – 50 pull ups, 100 Bobby Hurleys, 150 shoulder taps with lunge walk timer
Mary
WWI’s
Pretzels
Heels to Heaven
Windshield wipers

Thanks for coming out men!
BS out

Golfing Graveside

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FNGs: None

Warm Up: Variety

The Workout:

  1. Rules: teams of 2 or 3. Must always alternate throws. Must carry your golf bag (rock) with your team at all times.
  2. Land mark target (hole) picked with rules for frisbee to hit. Must stay on South Park Grounds.
  3. At Tee off exercise is called and done I/C until all teams throw.
  4. Modes of Travel  in no particular order but all must be done before repeats. Run /Lunge Walk/Bear crawl/Min of 3 Burpee Broad jump.
  5. Hole completion – score = # of Kraken burpees. 2nd place does their score and half of team in front of them.  Max hole score 10. R/P/S breaks tie (one time)
  6. Winning team picks new hole and tee box. Losing team picks tee off exercise.
  7. Rinse and repeat and have fun.

Mary: Banana Seat

Announcements: Road Clean up, core challenge, Check Slack, Even the Odds 3/22/24

T-Claps (Recognition):

Prayer: Health, H1N1 mother-in-law and  Unspoken.