20190626
Q; Sharkbait & Beach
Pax Beach & Sharkbait
As YHC (Sharkbait) remembers it.
Warmup
SSH 25
IW 25
Abe Begotas 20
11’s box jumps bear crawl 40 yards Merkins Mosey back
Switch Q to Beach
1/4 Mile + Lap
Peter Parker’s to failure
1/4 Mile + Lap
LBC’s to failure
1/4 Mole + Lap
COT
Waterfall was the dealer (on Q)
Warm Up: 20IC side strattle hop, 20IC Moroccan night club, 20IC Windmills, 20IC seal jacks
The Thang: Poker with 2 decks of cards and the ball of suck (a die with different exercises on each face). We did this with 11s with dips on one side of the parking lot and squats on the other side. The cards and ball of suck were in the middle. Paired up into teams of two. Each team started with 2 cards face down. To get a card, as you went by, you had to roll the ball of suck and do the exercise to get a card. If you didn’t want a card, you could pass and keep doing your 11s. The team with the best hand at the end of the workout won.
The Message: Romans 12:1-2 Offer your bodies as a living sacrifice and do not be conformed to this world but be transformed by the renewing of your mind. I talked about not getting sucked into the us vs. them mentality in our culture. Instead be conformed to the Bible.
Count-A-Rama, Name-A-Rama, COT
Winning hand was 5 Kings!
6/26/19
QIC- Summit
PRIMIS – Lewes , DE
Warm up-
Lap around courts
SSH- 15
Mountain climber – 15
Moroccan NC- 15
Cherry picker- 15
Imperial Walker – 15
The Thang-
Mosey to park pavilion
Station 1-
1- tricep dips- 20 reps. make sure fingers are pointed towards your feet.
2- T – Merkins- 20 sets. Merkin, followed by right side plank. Return to plank, do merkin ,then left side plank. Return to high plank , merkin. Rinse and repeat. Total of 40 merkins.
3- plank ups. 20 reps. Start in high plank, lower right arm to rest on Forearm , them lower left arm down to rest on forearm , then push up to complete merkin.
4- inch worms with shoulder taps – 20 reps
5- Supermans – 20 reps in 4 count cadence
Mosey to public lot by bridge
Station 2-
1- Toy soldier set-
30 little baby crunches
15 ETK- each side. Concentrate on form. Legs in figure 4, one arm out and be other on back of head. Twist and lift abs to connect elbow to your knee. Leaving arm out on ground with hand flat.
10 big boy sit ups.
2- diamond merkins 20 reps
3- irkins- 20 reps. inclined merkin -hands on guard rail , feet on ground.
4- walking merkin- 20 reps. start in full plank, Side step to the right 2 steps keeping body straight. Do merkin, return to high plank, side step left 2 steps , perform merkin, repeat.
5- inch worm merkins – 20 reps. Start in standing position, inchworm to high plank, preform merkin , inch worm back to toe touch position, stand up = 1 rep
Mosey to back to tennis courts ..
Station 3 –
1- flutter kicks – 10 reps in cadence
2- hand release merkin- 10 reps
3- dips with leg lift – dip on bench with feet bent at 90 Degree- raise one leg when you dip then another , 10 reps each leg.
4- Derkin- 10 reps – declined merkin with feet on bench
5- merkin- 10 reps – start high plank and do standard merkin.
Name-A-Rama
COT
Great push by all! Another beautiful morning in Lewes!
QIC Semi
Warm-a-Rama
All i/c
20 seal jacks
20 Windmills
20 seal waves
20 Cherry pickers
20 mountain man pooper
The Thang
Mosey to new HOB entrance
Pax pair off
Big boy 45’s.
Wheelbarrow to light pole
Sumo squat 45’s I/c
Wheelbarrow to light pole
Leg lift 45’s.
Wheelbarrow to light pole
Legs 6″ squats. I/c
Wheelbarrow to light pole
3rd F
All in
Talked about how Abraham was all in sacrificing his son Issac for the Lord.
Genesis 22
Mosey back to CHOP
13 HIM showed – semi, Ruxpin, leatherman, Vanilla, Chappie, Wildwing, Chairman, toy soldier, Waterfall, doubtfire, Fireplex, nugget, FNG gump
Number Rama
Name Rama
COT
20190622
VQ Jagger
Pax Beach, Bruhaja, Cleveland Rocks, Burgundy, Hogs Breath and Sharkbait
Warmup
1 Lap of Indian Run (surprise with 2)
20 LBCs
25 Abe Vigotas
ABCs
The Thang
Deck of Death
| DMC | Routine | Best on a football field but can be done with any designated points or posts. From the goal line Duck walk to the 10 yard line, 5 merkins, reverse bearcrawl back to goal line. Repeat to the 20, 30, 40 and 50 yardlines increasing # of merkins by 5. Duckwalk-Merkin-Reverse Bearcrawl. |
COT
6/22/19
Nugget on Q
Warm up. 25 SSH. 15 cherry pickers. 15 windmills. 15 mt climbers.
Mosey to baseball field.
Bearcrawl 1-2-3. Partner. Pax 1 bear craws then crawl bears while partner to is doing exercises. Both must complete 100 merkins. 200 lbcs. 300 squats.
7 of diamonds. Rep increases by 7 each time around bases. 7 burpees. 14 4ct flutter kicks. 21 merkins.
3rd F. Message on genealogy of Jesus. How he came from a lineage of people with some skeletons in their closet. But he uses everyone from all walks of life.
Blue Falcon. Split into teams. Each team has 30 seconds to come up with a 2 minute workout. They tell each other their workouts. Then hey do theirs and switch and do the other teams workout. First team to complete both workouts win!
Mosey to circle.
Location: Primis
Q: Chairman
Pax: Doubtfire, Leatherman, Ruxpin, Summit, Wild Wing
Warmup: 43 SSH IC, 18 Moroccan Night Clubs IC, 20 Shell Pickers IC, 18 Mountain Climbers
The Thang Part 1:
Bring Sally Up Merkin Challenge
Air Squared Air chair with 20 OH claps
Mosey to foot of drawbridge
Hot Apple Turnover: Crawl Bear up bridge, Crab Walk along flat metal section Bear Crawl down bridge, 10 Count
Nur up bridge, Lt Dan along flat metal section, Bear Crawl down bridge. Wosey to municipal lot.
F3 Message about dedication. HIM must be dedicated to post and then hard work follows once you post just like how HIM have to be dedicated and work hard in their professions. At least 1 of us has already put in their time working and now is dedicated to staying in shape. While not mentioned during message, our dedication also applies to our families. Bible versus quoted:
“The Lord God took the man and put him in the Garden of Eden to work it and take care of it.” – Genesis 2:15
“For even when we were with you, we gave you this rule: ‘The one who is unwilling to work shall not eat.’ We hear that some among you are idle and disruptive. They are not busy; they are busybodies. Such people we command and urge in the Lord Jesus Christ to settle down and earn the food they eat.” – 2 Thessalonians 3:10-12
“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.” – Colossians 3:23-24
“All hard work brings a profit, but mere talk leads only to poverty.” – Proverbs 14:23
“The craving of a sluggard will be the death of him, because his hands refuse to work.” – Proverbs 21:25
The Thang Part 2: Wosey across street and Mosey to 2nd Street to AO. Super Toy Soldier Set 50 LBCs 35 E2Ks 20 BBs.
Bring Sally Up Squat Challenge
10 Burpees
Number-O-Rama, Name-O-Rama, and COT. Announcements. Sat 7 22 @ 1500 F3 Family Bike ride Five Points to Wild Wings house for Hopkins Creamery treats! Prayers for Chattahoochee as he recovers and has the wisdom to listen to doc’s orders, Semi vehicle situation gets resolved, and Chappie for not posting (????????????) wherever he may be.
June 18 2019
QIC – Summit
AO- CHOP
Warmup-
SSH- 15
Imperial Walker – 15
Mountain Climber- 15
Arm circles – 15
Reverse arm circles – 15
Bolt 45s
Mosey around block back to AO
The Thang-
Each PAX Pick a station to start
Stations-
Work Each station for 60 seconds , Q calls next and move to next station for 60 sec.
10PAX 10 stations.
After 3 stations complete , all Pax go for Mosey around block. Return for 3 stations, mosey , last 4 stations then Mosey.
Meet in middle for –
3rd F – https://www.success.com/rohn-4-tips-for-setting-powerful-goals/
Rinse and repeat for 30 seconds with no mosey in-between. Go until time.
Woof. God work men. ????
Name-a-Rama
COT
GLOOM FACTOR: 05:15 66° and raining
10 Pax showed for a rainy morning beatdown at the hands of Doubtfire
WARMARAMA:
20 SSH IC
20 Windmills IC
20 Cherry Pickers
20 Smurf Jacks IC
THE THANG:
Mosey to Food Lion, Bear Crawl from light pole to light pole and do 25 Burpees, Crawl Bear back to opposite light pole and do a 60/30/15 Toy Soldier set
Mosey to Car Wash via Morris Ave.
3rd F: PRAYER
Prayer is much more than bringing to God your list of wants, desires, and needs. It is a radical act of worship that reminds you of who you are, who God is, and what life is all about. Prayer is surrender:
PAX were encouraged to step up their prayer life and to make it a daily habit to be prayer warriors and to consistently lift our M’s, 2.0’s, careers, and community to our heavenly Father.
THE THANG continues at the carwash:
Crab Walk to end of Island and do 25 Groiners
Walk Crab back and do 20 Merkins
Mosey back to AO
MARY:
6″ leg lift – 30 count
6″ leg lift – 30 count (thanks Fireplex)
Dolly’s – 10 IC
Big Boyz – 15 OYO
Elbow Plank – 10 count by 10 PAX (total 100 count)
COT
More great numbers for a Saturday, 11 PAX posted for a beatdown at the Aegis–including 1 FNG. Welcome shout out to Ox! Again, brother, remember it doesn’t get easier but you get better/stronger/faster. Keep posting. A few PAX got in some pre-ruck action: Shout out to Ruxpin, Leatherman, & Summit (bought a ruck, so he’s neck-deep now! 😉 )
Most of what was done and most of what YHC shared was captured in screenshots, so after the warmup info, those items will simply be posted. So here goes…
Warm-O-Rama:
All warmup repetitions were either 30-count or combined to be a 30-count, as esplained by YHC in recognition of his grandfather’s unit — the 508th PIR — which jumped into Normandy and subsequently fought for the next 33 days til getting a reprieve and being sent back to England to prep for their next mission. This day marked day 3 since jumping in…so the countdown was on at 30 reps.
PAX were informed through commo channels to bring a ruck if they owned one. A few extras were on hand, but 40# sandbags sufficed otherwise. The Thang, courtesy of GORUCK, would commence at Georgetown’s WWII Memorial since this past Thursday was the 75th Anniversary of D-Day.
The Skinny:
PAX rucked 1 Mile to the field at the corner of W. North & Pleasant Streets, completed the above workout following YHC’s 3rdF, then rucked 1 Mile to return to the WWII Memorial at the Georgetown Circle. The excellent pace was set by the PAX doing a 30-steps shuffle during the ruck to and fro.
Here’s the 3rdF shared for a breather:
YHC took the PAX into a little OT, but no one’s feelings were hurt…at least he doesn’t think so.
Number-Rama: 11!
Name-O-Rama: Not sure what happened but Bovine got really confused; he thought he was Doubtfire! 🙂 FNG named Ox. Welcome to the tribe!
COT/BOM:
Grateful for the opportunity to Q at the Aegis…more grateful for the opportunity to share about my Pappap and the 508th…and ever grateful for that greatest generation! Aye! Thanks for your ear, men! Awesome push by all.
Chappie, out!
