GRIT MILL 3/22/2023
WARM UP
SSH 20 I.C. CHERRY PICKERS 20 I.C IMPERIAL WALKERS 20 I.C. WINDMILL 20 I.C. LOW PLANK > 360* LOW PLANK CRAWL > 10 PLANK PRESS UPS.
THE THANG: MODIFIED MURPHY
1/2 MILE MOSIE
100 BIG BOYS – 200 MERKINS – 300 SQUATS
TACKLED IN 1/4 INCRAMENTS (4 ROUNDS)
25 BIG BOYS – 50 MERKINS – 75 SQUATS (X4)
1/2 MILE MOSIE
THIRD F: 5 LOVE LANGUAGES INTRO
QUALITY TIME RECEIVING GIFTS ACTS OF SERVICE PHYSICAL TOUCH WORDS OF AFFIRMATION
NUMBER-RAMA NAME-O-RAMA COT
GRIT MILL 2-23-2023 (MILFORD, DE)
VQ Warmup: BAH Side Straddle Hop, Moroccan Night Club, Cherry Pickers
THE THING PART 1: MEDRAINO
1 hop, 1 merkin, crawl bear back; 2 hops, 2 merkins, crawl bear back; 3-10 in the same fashion.
THE THING PART 2: LADDER CLIMB
5-10-15-20-15-10-5 rep/set count: squats, merkins & big boys grouped in increasing/decreasing reps of 5.
between each set,: side shuffle right, mosie, side shuffle left, nur in a 100′ square.
THIRD F: TOOL LYRICS “SCHISM” and how this song related to my life and the importance of communication in all our relationships.
*“Schism”*
I know the pieces fit ’cause I watched them fall away
Mildewed and smoldering. Fundamental differing
Pure intention *juxtaposed* will set two lovers souls in motion
Disintegrating as it goes testing our communication
The light that fueled our fire then has burned a hole between us so
We cannot seem to reach an end crippling our communication
I know the pieces fit ’cause I watched them tumble down
No fault, none to blame, it doesn’t mean I don’t desire to
Point the finger, blame the other, watch the temple topple over
To bring the pieces back together, rediscover communication
The poetry that comes from the squaring off between
And the circling is worth it
Finding beauty in the *dissonance*
There was a time that the pieces fit, but I watched them fall away
Mildewed and smoldering, strangled by our coveting
I’ve done the math enough to know the dangers of our second guessing
Doomed to crumble unless we grow, and strengthen our communication
(Cold, cold, cold)
Cold silence has a tendency to atrophy any sense of compassion between supposed lovers
Between supposed brothers
I know the pieces fit [8x]
*SCHISM: split or division, separation, disharmony
*JUXTAPOSED: side by side
*DISSONANCE: lack of agreement
THE THING PART 3: CAPTIAN THOR
1 to 4 ratio of big boys to American hammers; 1-4, 2-8, 3-12………10-40.
COUNT OFF; NAME-O-RAMA; C.O.T.
WARM UP: SSH-30 IC; CHERRY PICKERS-20 IC;
MOROCCAN NIGHT CLUB-30 IC; WIND MILL-20 IC; BLADES OF STEEL-10 IC
QUICK MOSIE TO THE SUSSEX COUNTY GOVERNMENT OFFICE BUILDING STEPS FOR PLANK HOLDS WHILE PAX TAKE TURNS WITH 5 MERKINS AT THE TOP OF STEPS.
ANOTHER QUICK MOSIE AROND BACK TO PARKING AREA FOR A ROUND OF STATIC HOLDS. 1) HOLD AL GORE, SIDE STEP L/C/R/C IC. 2) HOLD HIGH PLANK, TO UNEVEN PLANK-DROP LEFT FOREARM TO THE GROUND AND HOLD; BACK UP TO HIGH PLANK; DROP RIGHT FOREARM TO THE GROUND AND HOLD; BACK UP AND SPREAD TO A STAR PLANK AND HOLD. 3) STATIC LOUNGE CHAIR; ON YOUR 6, LEAN BACK & HOLD; ROTATE RIGHT & HOLD; BACK TO CENTER & HOLD; ROTATE LEFT & HOLD; BACK TO CENTER.
USING THE PARKING STOPS: ROUND 1 OFFSET MERKINS-30 LH ON BLOCK, PLANK WALK OVER TO RH ON STOPS BIG BOYS-30 HOOK HEELS ON STOPS FOR STABILITY CALF RAISES-30 USING STOPS DRY DOCKS-30 FEET ON PARKING STOPS AMERICAN HAMMERS-30 ALTERNATING JUMP SQUATS-30 SIDE TO SIDE JUMP SQUATS USING STOPS
3F: PRESIDENTS TRUMP’S 1776 REPORT INTRODUCTION
In the course of human events there have always been those who deny or reject human freedom, but Americans will never falter in defending the fundamental truths of human liberty proclaimed on July 4, 1776. We will—we must—always hold these truths.
The declared purpose of the President’s Advisory 1776 Commission is to “enable a rising generation to understand the history and principles of the founding of the United States in 1776 and to strive to form a more perfect Union.” This requires a restoration of American education, which can only be grounded on a history of those principles that is “accurate, honest, unifying, inspiring, and ennobling.” And a rediscovery of our shared identity rooted in our founding principles is the path to a renewed American unity and a confident American future.
Today, however, Americans are deeply divided about the meaning of their country, its history, and how it should be governed. This division is severe enough to call to mind the disagreements between the colonists and King George, and those between the Confederate and Union forces in the Civil War. They amount to a dispute over not only the history of our country but also its present purpose and future direction.
The President’s Advisory 1776 Commission presents this first report with the intention of cultivating a better education among Americans in the principles and history of our nation and in the hope that a rediscovery of those principles and the forms of constitutional government will lead to a more perfect Union.
USING PARKING STOPS: ROUND 2 (SAME AS ABOVE).
WOSIE BACK TO THE CIRCLE
NUMBER-RAMA
NAME-O-RAMA
COT!!!!!
Warm-up: (20) SSH IC, (20) Cherry Pickers IC, (20) Wind Mill IC, (20) Plank Jacks IC, (20) Shoulder Taps IC, (20) 4 Count Superman IC.
Take a lap around the library hitting every flight of steps. Meet at the Amphitheater seating area for a 6 pack of exercises.
10 WMD (10 wide merkin, 10 merkin, 10 diamond merkin)
20 Dips
20 Box Jumps
20 Lunges (rear leg elevated)
20 Reverse Crunches (bum on the bench; legs hanging over)
20 American Hammers (bum on the bench; legs hanging over)
Take a lap hitting every step. Wash, Rinse, Repeat x3.
Third F:
Before he was assassinated at age 39, the Rev. Dr. Martin Luther King Jr. led the 1955 Montgomery bus boycott, organized the 1963 March on Washington, advocated for civil disobedience and non-violent protest, and became one of the most influential figures in American history.
Fifty years after his death, here’s a look back at some of the civil rights leader’s most memorable speeches.
“I Have a Dream” – Washington, D.C., August 28, 1963
In his most famous speech, King stood on the steps of the Lincoln Memorial and called for an end to racism in the United States before a crowd of more than 250,000 people.
“Our God is Marching On” – Selma, Alabama, March 25, 1965
Delivered after the historic marches from Selma to Montgomery, historians consider King’s triumphant deliverance of his “Our God is Marching On” speech to mark the end of the civil rights movement’s first phase focusing on legal and political rights. The movement would later focus on fighting for economic equality.
“Beyond Vietnam: A Time to Break the Silence” – Riverside Church in New York City, April 4, 1967
Exactly one year before his assassination, King condemned the Vietnam War at a time when a majority of Americans still supported the effort. King was criticized for the speech, considered one of his most controversial, and lost supporters for being too political.
“The Other America” – Stanford University, April 14, 1967
Just 10 days after declaring his opposition to the Vietnam War, King spoke to a crowd at Stanford University and advocated for economic and social equality. In his “Other America” speech, King described “two Americas” to highlight the growing poverty gap in the United States as a root of inequality. King gave a similar version of this speech at Michigan’s Grosse Pointe High School on March 14, 1968.
“I’ve been to the Mountaintop” – Memphis, Tennessee, April 3, 1968
In his final speech, King addressed a church filled with striking sanitation workers who were protesting their low pay and working conditions. King emphasized the importance of unity and nonviolent protest in the fight for justice, no matter how painful the struggle.
“Well, I don’t know what will happen now. We’ve got some difficult days ahead. But it really doesn’t matter with me now, because I’ve been to the mountaintop… And I’ve seen the Promised Land. I may not get there with you. But I want you to know tonight, that we, as a people, will get to the Promised Land.”
Number-Rama, Name-O-Rama, COT
Warm up: SSH 20 IC, Windmill 20 IC, Cherry Pickers 20 IC, Plank Shoulder Taps 25 IC, Plank Knee to Opposite Elbow 20 IC.
One round of 20 reps OYO: Bench dips, Derkins, single leg lunges.
Mosie around the block to the low wall (try not to push it over)!!!
Round One: PAX holds a chair against the wall as one at a time we jump out for 5 Mike Tyson’s
Round Two: PAX holding chair lifts right leg for a single leg chair as one at a time we jump out for 3 Mike Tyson’s.
Round Three: PAX holding chair lifts left leg for a single leg chair as one at a time we jump out for 3 Mike Tyson’s.
Mosie to the church park.
One round of Wilt Chamberlains: 100 LBC – 25 yard mosie – 100 Squats – 25 yard mosie – 100 Flutters – 25 mosie – 100 Lunges (50 each leg). Take a Mosie around the park.
Third F Message (see below)
WMD Crawl: 5 Werkins – 10 wide arm bear crawl step – 5 Merkins – 10 regular Bear Crawl steps – 5 Diamond Merkins – 10 close hand Bear Crawl steps. Repeat this pattern for 25 yards.
Whole Lotta Rosie: “42-39-56 you could says she’s got it all”! 2 rounds: 30 mtn climbers – 42 LBC, 30 mtn climbers – 39 right side double tap crunch, 30 mtn climbers – 56 Flutter kicks. For the second round we omitted the mtn climbers for time sake and did 39 Left side double tap crunches to balance the love hands out.
Mosie back to the circle
Number-Rama, Name-O-Rama, COT.
Third F: I shared with the PAX my FEELINGS. The M and I have been going through some home dynamics changes in a very short period of time. Empty Nesting BIG TIME!! Our two oldest 2.0s have been engaged. They both just bought their first houses with their Fiancés. Seeing the empty room at our house has been bitter sweet. These are steps we prepared them for as best we could; but I don’t think we prepared ourselves. It’s been a crazy emotion month for my M and I. A lot of laughs, memories, tears………I’ve been staying strong for the family. I’ve been that shoulder a HIM needs to be for his M and 2.0s. But it hasn’t allowed me to release emotion that I’ve had bottled. Saturday PAX was that outlet for me and I thank you!!!!!
Warm up: SSH 20IC, Cherry Picker 20IC, Windmill 20IC, Moroccan Nightclub 20IC
Break into 2 groups: G1 takes a lap around the Library while G2 does Erkins with an alternating K2E (knee to elbow). Groups 1 & 2 switch when Mosie groups has returned. (x2).
Mosie through downtown Milford.
7 of Walls!!! (Play on the 7 of Diamonds).
7: Mike Tyson’s at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.
14: Snow Angels at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.
21: Merkins at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.
28: Deadlift Squats at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.
Third F Message (see below)
21: Double Crunches at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.
14: 4 count alternating hand to wall planks at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.
7: Bobby Hurley’s at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.
WHETSTONE (Q1.8) March 31, 2019 by Dancing Idiot.
A man must be sharpened like a knife blade. Both a man and a knife are made to cut, but neither can be effective until properly honed. A knife is sharpened by a whetstone. While water is used to lubricant the whetstone prior to sharpening, that is not where the “whet” part comes from. To whet actually means to sharpen, like with a man’s appetite and curiosity. In other words, to whet both blade and man is to put on an edge, with a result that is sharp, dynamic, and ready to cut. The unsharpened man is dull and lethargic, in-effective as a leader and I’ll-prepared for the obstacles he will face in his life.
Just as a man’s appetite for pure food must be whetted, so must his appetite for the heavy responsibility that comes with leadership. The HIM acts as the stone to the younger man’s blade, providing the hard surface against which he becomes sharper and whetting his appetite for greater responsibility.
Through the whetstone, the blade receives something he lacked before, a honed edge to his life that he must posses to be effective and have impact on his community. But the stone gets something as well. In fulfilling his natural desire to pour into younger men he accelerates his own pursuit of proper personal alignment.
Number-Rama, Name-O-Rama, COT.
7-24-2019
Q: Ruxpin
Warm up: SSH-20 IC, Cherry Picker- 20 IC, Windmill-20 IC, Shoulder Taps-20 IC, American Hammer-20 IC.
The Thang: Mosey west on King’s Hwy to Lewes Presbyterian Church knee wall for 10 Derkins, 10 Dips & 30 Crunches with feet isolated on the wall to limit lower body movement.
Mosey to the Lewes Library for an arm/ab circuit.
10 Bike Rack Pull-ups to 30 American Hammers (LR double count).
Lt. Dan from bench to bench. Bench 1; 10 Dips & 30 feet isolated Cruches. Bench 2; 10 Derkins & 30 feet isolated Crunches. Bench 3; 10 Dips & 30 feet isolated Crunches. Bench 4; 10 Derkins & 30 feet isolated Crunches. Mosey back to the Bike Rack to begin round 2.
We only made it through the 1st bench set of round 2 before having to Mosey back because of time.
Number-O-Rama, Name-O-Rama, COT.
3rd F: Four Communication Styles
1. Passive Communication: This spouse tends to clam up, withdraw, and do all they can to avoid any confrontation. This can often lead to stress, anger, resentment, and bitterness in the passive person. For example, if finances are getting tight and stressful, the passive person will likely avoid the subject, change the subject, or overlook the subject, even when they see that a financial disaster is approaching.
2. Aggressive Communication: This spouse tends to attack, control, and provoke others. This tends to raise everyone’s stress levels, creating an atmosphere of fear and confrontation that seems, over time, to be insurmountable. And if unchecked, the aggressive person can become dangerous and destructive. In our earlier example, the aggressive spouse would see the financial stress and lash out at the family, blaming others, creating fear of financial ruin.
3. Passive-Aggressive Communication: This spouse tends to turn agitation, anger, and frustration into a more confusing reaction by dealing with it very indirectly. Often the passive-aggressive person will respond with more subtlety or hints, while acting like nothing is wrong. They will pretend not to notice how something they did was troubling or pretend that any offense they’ve caused is more due to someone else’s problem than theirs. They’re real feelings will be masked by conflicting attitudes and actions. Continuing the example of the financial problems, the passive-aggressive spouse, instead of addressing bad spending habits or overdue bills directly, would drop hints of frustration or unexpected snarky comments about purchases or payments, without being direct about what needs to be done to improve the situation.
4. Assertive Communication: This spouse achieves a much healthier result than the others by starting with a clear understanding of what they feel, what they think, and what they want. The assertive person deals directly, honestly, and most importantly, respectfully with others about what they are thinking and feeling. To finish our example, the assertive spouse would identify the real financial issue, and directly and honestly address the issue, without being angry or demeaning or confusing to the other spouse. They would accept responsibility for any part they played and would then offer some clear solutions and say something like, “We need to make some changes, and we need to work together to get through this. Here is what I suggest…..” would be a typical type of response from a healthy, assertive person.
~All Pro Dads; Family First~
7/3/2019
QIC – Ruxpin
PAX – Sugar Daddy, Chairman, Gump, Leatherman, Wild Wing
PRIMIS – Lewes, DE
Warm Up: 20 SSH IC; 20 Horseshoe Crab Flippers IC; 20 Squats IC; 20 Shoulder Taps IC; 20 Legs Raises IC.
The Thang: Mosey to the covered pavilion for 2 pain stations.
STATION 1 Pavilion: 20 Dips OYO; 20 Derkins OYO; 20 Wide Arm Merkins OYO; 20 Staggered Arm Merkins OYO (10 each hand forward).
STATION 2 Pavilion: 20 Big Boys OYO; 20 E2K each side OYO; 20 Gas Pumpers OYO; 20 Reach Through Crunches OYO.
Third F Message: Please see below.
STATION 3 Wheelhouse Parking Lot: Sprints @ 50%, 75%, 100% speed with 20 Squats after the speed set. (x2). Wosey to the draw bridge for a Bear Crawl to the top with 20 Bobby Hurleys looking out over the canal.
STATION 4 The BIKE RACK: Wosey to the Rack for 20 Pull Ups & 20 Double count Flutters. Mosey back to the courts.
Count off, Name-O-Rama, COT.
Third F Message on Dates surrounding Independence Day:
APRIL 19, 1775: The Revolutionary War begins with shots fired at Lexington and Concord in Massachusetts.
JUNE 7, 1776: Richard Henry Lee introduces a motion in a meeting of the Continental Congress that the United States IS AND SHOULD BE DECLARED free from ties to Great Britain. Delegates disagree about the wisdom of the idea, which comes to be called the “Lee Resolution”. Eventually, the Congress appoints a Committee of Five to draft a Declaration of Independence for consideration.
JUNE 11, 1776: John Adams convenes the Committee of Five to draft a Declaration of Independence. The five members of the committee are John Adams, Benjamin Franklin, Thomas Jefferson, Robert Livingston and Roger Sherman. The committee chooses Jefferson to write the first draft.
JULY 2, 1776: The Continental Congress votes to declare independence from Great Britain, formally adopting the Lee Resolution. The next day John Adams writes in a letter to his wife that, “The second day of July, 1776, will be the most memorable epocha in the history of America….It ought to be solemnized with pomp and parade, with shows, games, sports, guns, bells, bonfires, and ILLUMINATIONS, from one end of this continent to the other, from this time forward, forevermore”.
JULY 3, 1776: The Continental Congress begins debating and editing the draft Declaration, eventually making 86 edits and cutting the length by about a fourth.
JULY 4, 1776: The Continental Congress approves the final draft of the Declaration, formalizing what had already been decided on July 2. Congress hires printer John Dunlap to print copies of the Declaration to be distributed throughout the colonies.
JULY 9, 1776: A copy of the Declaration of Independence had reached New York City. With Hundreds of British Naval ships occupying New York Harbor, revolutionary spirit and military tensions were running high. George Washington, commander of the Continental forces in New York, read the document aloud in front of City Hall. A raucous crowd cheered the inspiring words, and later that day tore down a nearby statue of George III. The statue was subsequently melted down and shaped into more than 42,000 musket balls for the fledgling American Army.
Date: 3-30-2019
AO: Aegis, Georgetown DE
QIC: Ruxpin
The Warm-up: Imperial Walkers 20 IC Cherry Pickers 20 IC Windmill 20 IC Plank Keg Raises 20 IC
The Thang: @ the Circle Capri Lap #1 to 10 Derkins Capri Lap #2 to 20 Merkins Capri Lap #3 to 30 Wide Arm Merkins Capri Lap #4 to 40 Erkins Capri Lap #5 to 25 Bench Dips
With 2 Mini Coupons (paver bricks) in hand, Slow Mosie Shuffle to the Firehouse
Mini Coupon circuit: 3 rounds of 20 reps each Wall sit: 20 Curls to 20 Overhead Press to 20 Straight Arm Raises Drop to your 6: 20 Crunches to 20 American Hammers to 20 Flutter Kicks Wash, Rinse, Repeat x3.
3rd F: 10 tips for a health and balanced body 1. Healthy Diet and Nutrition (whole foods) 2. Get Adequate Rest (good REM patterns) 3. Stay focused in the Present (Avoid feelings of regret and worry about the past) 4. Exercise (a body in motion) 5. Mental Stimulation (challenge your mind to expand, grow, experience) 6. Pray & Meditate (feelings of peace, serenity, spiritual faith) 7. Support System (family and friends to lean on) 8. Laugh Often (release of stress and worry) 9. Positive Thoughts (positive, forward thinking, don’t dwell on negative) 10. Deal with Emotions (don’t hid them away, they will only build)
Firehouse Parking Lot: Lt. Dan to each parking spot, 1st spot-1 Merkin, 2nd spot-2 Merkins, 3rd spot-3 Merkins………..continue to 9th spot for 9 Merkins.
Mosie back to the circle for a round of Mary: PAX alternated calling out Ab exercises with Arm exercises as we Mary-go-Round
Number-O-Rama, Name-O-Rama, COT
QIC: Ruxpin
Date: 2/19/2019
Nursing a bruised left heel the past week. With that in mind, we went for a lower impact version to the norm.
Warm-O-Rama:
Imperial Walker – 20 IC Cherry Pickers – 20 IC Wind Mill – 20 IC Shoulder Taps – 20 IC
The Thang:
In Lew of a Mosey; I opted for 20 Side Shuffles to Bobby Hurlys (OYO) back and forth across half the CHOP parking lot.
Crawl Bear 1-2-3 Team up in pairs. While HIM (1) Crawl Bears then Bear Crawls to the center line and back; HIM (2) is hitting (100) Merkins, (200) LBC, stopping for Message.
3rd F Message: “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” ~ Teddy Roosevelt ~
Back to the Crawl Bear 1-2-3!!! Picking up where we left off; (300) Squats; and finished with 20 Big Boys (OYO).
Circled up for Abs: Hold 6″ for a S-L-O-W 10 count, to Flutter Kicks 20 IC, to Hello Dollies 20 IC, to Leg raise and lower 10 IC (8 count).
Short round of Mary to finish time: High Plank LHand/RFoot in the air for a 10 count, then switch for another 10. Wildwing led us in a Proud Marry fast feet to kiss the pavement with his dun-du-du-dun singing voice. American Hammers, 20 E2Ks each side…….I may have missed one.
Number-O Rama: 10 PAX (Bo Derek)
Name-O-Rama
COT
