20181107
Q Sharkbait
Pax Priorities & Flea
WarmUp
SSH
IW
Hill Billies
Abe Begotas
Copperhead Squats
Plank Dips
Calf Raises
The Thang
Mosey to Wharf Market
Peoples Chair Air Press
Calf Raises
Assisted Pistol Squats
Mosey to the Plaza
Pax SSH Burpees while one Pax sprints to the other side of the Plaza and Lunge Walks Back.
BoxJump onto raised Seats
Dips
Mosey to Shuffle Ball Court Picnic Tables
Derkins
Aussie Merkins
Mosey to Municipal Wharf
Peoples Chair Air Press
Mosey Back to Flags
11/7. Lewes, De. Nugget on Q.
Warm Up. 20 SSH. 20 windmills. 20 cherry pickers. 20 clock work planks. 10 oppo planks.
Indian run with last man doing scissor jump to bridge
Bear crawl bridge. Partner 1 bear crawls while partner 2 does 10 merkins, 10 squats, 10 lbcs then runs to other side of bridge before picking up and continuing to bear crawl where partner 2 was. Partner 2 runs to start and does exercises. Rinse and repeat until there and back.
Wosey to Second St. C2C (corner to corner). Short sprint from start of Second St to Shipcarpenter Square, stopping and planking in-between each roadway/intersection. The sugar rays hold a plank until 6 is in then sprint to next stop.
3rd F on “all it takes is all you got”
AYG (all you got). One pax gets in middle of circle and calls an exercise for all pax to do until he gives AHG (all he got). We did merkins, 6 inches, four count freddys and x’s and o’s.
Mosey to courts for COT and handing the shovel flag and site Q responsibilities to Leatherman!
QIC- Summit
Warm up – all in cadence
SSH – 30
Cherry picker- 20
Merkins- 10
SSH- 15
Windmill – 10
Mosey around block back to AO
10 Cones are set up approx 10yards apart
1/2 mosey to tenth cone do 10 merkins and mosey back with block -1/2 stay back and do ‘blockees’ – burpees with blocks. Switch.
9th- All pax side shuffle cone. 9 merkins. side shuffle back to start
8th – lungewalk to cone. at each even # cone on way back stop and do amount of merkins per cone you are at. Just because. ????????♂️
7th – NUR to cone, 7 merkins. NUR back
6th- lt dan to cone ,6 merkins , lt dan back, stopping at even cones to do amount of merkins.
NUR to cone 7 for toy soldier set NUR back for 3rd F
5th – repeat cone 10 routine but to 5th
4th- side shuffle to cone with block .4 merkins, 40 lbcs , side shuffle back.
3rd- lunge walk to cone with block, 3 merkins, 30 lbc , lunge walk back
2- inch worm to cone. 2 merkins , 20 lbc. inch worm back
1 mosey to come, 1 merkin , 10 lbc. Burpee broad jump back
Count off / Name a Rama / COT on blocks
Great Push by all!
Summit
20181024
Q Sharkbait
Pax Priorities & Flea
WarmUp
SSH
IW
Abe Bigota
Copperhead Squat
Hill Billies
Toe raises / Rocky Balboas 3 Rounds
The Thang
ATM’s 3 Rounds
Bearpees to 5
100 yard sprint / backwards run return
Mosey ¼ Mile
1 Pax does 10 Dips while others perform Squats
Mosey Back.
COT Ponder if this was my last week on earth what would I do & who would I connect with?
15 Minute Pacific Ocean Cold Plunge.
Air 53 degrees, Water 62 degrees
October 4, 2018
9 PAX: Chappie, Fireplex, Chattahoochee, Ruxpin, Toy Soldier, Summit, Leatherman, Semi, Skipper
Q: Chairman
Warmup: 20 SSH, 15 Cherry Pickers, 15 Moroccan Night Clubs, and 15 Windmill all in cadence
The Thang 1: Mosey to fire house. Run up 21 fire house steps and run down. 21 Merkins. Repeat running up and down steps with descending Merkins count from 21 to 1. Mixed in some ranger and diamond merkins from 8 count down to last rep being a hand release burpee.
F3 Message: Thinking about Darth Visor and dealing with Tragedy. Everyone has to deal with tragedy when someone dies unexpectedly, whether mother, father, sibling, child, friend, etc. During those times we put our faith in God. The bible says: Psalm 55:22 “Cast your cares on the Lord and he will sustain you; he will never let the righteous be shaken.” Psalm 56:3 “When I am afraid, I put my trust in you.”
The Thang 2: Mosey back to AO. 10 Burpees.
Number-O-Rama and Name-O-Rama with all PAX giving shout out to Darth Visor. Video file size too big to upload. My apologies for forgetting all the prayers and announcements due to lag in posting backblast.
10/2 Nugget on Q.
Warm up. 20 each. SSH. Plank jack. Cherry picker. Windmill. Tempo merkins. Tempo squats. Tempo big boys. (Kinda).
Ultimate football!
Like ultimate frisbee. Can only take two steps once caught. If team with possession drops they have to do 2 burpees while opposing team can move down field. When team scores they call out exercise all PAX do BUT the team that got scored on does double the reps! Play for 30 minutes!
3rd F. On the platform we have and I used the Eagles as an example for when they won the Super Bowl and glorified all the glory to God rather than beating their chest.
Q Sharkbait
Pax Flea & FNG Rebar
SSH
IW
HillBillies
CopperHead Squat
Maximus 5 reps; Full Squat, Up Dog, Down Dog, Bear Squat, Dive Through Pushup, Up Dog, Merkin, Bear Squat, Plank, Full Squat, and Stand =1 rep.
11’s Merkins run 50 yards, LBC’s return run backwards run.
Wednesday 9/5/18
7 PAX Posted: Chappie, Ruxpin, Leatherman, Chatahoochee, Vanilla, Fireplex, & Chairman
Warmup: 30 SSH, 15 Moraccan Night Clubs 15 Shell Pickers, 15 Windmills, & 20 Mountain Climbers
The Thang1: 100 yard sprint, 10 Merkins, & 10 count X 16
Break for F3 Message: Calm in times of stress. Q discussed bringing home newly purchased car (thanks deer) only to discover a dent on fender and other situations we are presented with whether work or personal where we need to try to stay calm. Bible verses referenced:
Corinthians 12:10 When you done everything you can do that’s when God will step in and do what you can’t do.
Psalm 56:3 When I am afraid, I put my trust in you.
Isiah 41:10 Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.
Joshua 1:9 Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the Lord your God is with you wherever you go.
The Thang2: 100 yard sprint, 10 Merkins, & 10 count X 6. 55 yard sprint (due to time), 10 Merkins, & 10 count X 8.
Total for day: 2,640 yards of sprints & 300 Merkins.
Circle up for Name-O-Rama. Prayers for Vanilla leaving for Lynchburg for the weekend, Waterfall’s newborn and is sister-in-law, Vanilla and Stretch’s upcoming newborns, and all 1st responders and armed service members.
Tried upload video but it says exceeds file size.
20180820
Q Sharkbait
Pax Dr Crawfish & You Betcha
WarmUp
SSH 25
IW 20
Hill Billies 20
Abe Begota 20
Walking Planks 15
The Thang
Charles Bronson
SSH, Merkins, Burpees & Sumo Jump Squats.
Lung Walk around the cones.
Mary
The Therkin 5 rounds
Scissor Kicks 20
LBC’s 20
Rosalita 10
Notice and appreciate the common blessings in our lives. Time with family and the joy of new experiences.
5 HIM BEAT THE FARTSACK THIS MORNING This truely is an awesome location to be stretched, get uncomfortable, grow yourself and take in the perfection of Gods creation as the sun rises over the bay You should try it sometime
QIC- Summit
Warm-a-rama
Capri lap around park
SSH- 18 IC
Cherry pickers – 18 IC
21 Prisoner squat – 21American hammer IN CADENCE..????????♂️
Reliance is the heart of Trust. For a Team to be Dynamic, the Members must implicitly and fully rely upon each other to Competently perform their part of the Team’s Mission-essential Tasks. It is not enough for a man to tell his Team Members that he can do his job, or even for the Q to do so. They have to see the man in action under stress for reliance to build.
Whether it is the character of another man or a footbridge over a gorge, we only decide to step forward in reliance if we believe it is strong enough to keep us from falling. If we don’t believe a man’s character can bear the weight, we won’t rely upon him any more than we would a rickety bridge over a rushing river.
The most efficient method to gauge the strength of something is to stress test it under a controlled environment to find the point at which it breaks. We do this with a footbridge by jumping up and down on it at a point where it spans a place that won’t kill us if we break through. If a bridge can hold the jumping-me ten feet over the ground, then I assume I can rely upon it to hold the walking-me fifty feet over the gorge.
With men the stress test principle is the same, although the means and methods vary by what we need the man to do. For example, a candidate for public office is subjected to the stress of a political campaign. If he cannot withstand that without breaking down we deem him too unreliable for the pressures of the office he seeks. An attorney must shoulder the stress of the bar examination before he can be trusted to try a case. A doctor must survive the rigors of his residency before lives will be placed in his hands. Passing the stress test indicates sufficient strength to bear the weight of the real thing.
When applied to a man rather than a thing, stress testing serves a dual purpose. Like it does with the bridge, it demonstrates reliability to others. But, unlike the bridge, it also demonstrates to the man himself that the reliance of others is justified. Passing the stress test gives a man the confidence he needs to take on the responsibility of what comes afterwards. “If I got through that,” he tells himself, “then I have what it takes to get through this”. You can trust me because I am reliable—I trust myself.
