Trust in the Shield Lock, SLT, and the Q

QIC:  Mr. Clean

Date: 08/26/2022

PAX: Blue, Cleaver, Clothespin, Free Ball, Geek Squad, O.B., Ringwald, Shake N Bake, Snatch, Shea, Starbucks, U-Turn

AO: Shot House


Conditions

Muggy.


COP

SSH x18 IC
Forward Fold OYO
Willie Mays Hayes x12 IC


The Thang

YHC has been calling this a Shot House “Run Day”. Today, the proverbial “run day” was a combination/modification of two Hero W.O.D.’s
Michael
3 Rounds for time..
800m Run (2 Laps) w/25 BBSU’s and 25 Back Extensions
Capoot
Completed in AMRAP Fashion
25 Merkins
400M Run
25 Merkins
800M Run
25 Merkins
1200M Run


COT

Certain Q’s maintain certain reputations, whether it is connected to the difficulty of the workout, the type of routine, and/or certain exercises, the reputation is there nonetheless and possibly influences the decisions of certain Pax as to whether they want to attend.

Each and every time a Q sets out to plan a workout; he is tasked with creating a workout which provides each man there with something to help improve their physical fitness.
Conversely, each man who decides to attend a workout bears some sort of responsibility to give 100% effort. It is simply an unwritten or unstated bond of trust that every Q, in spite of reputation, prepares a workout for the Pax to improve fitness, so the Pax will show up and give 100%.
As a leader, you prepare to lead, or you show up to follow with every ounce of zeal you have. This is the truest form of shared reliance which is trust in its truest form.


Moleskin

We just swapped fluids…


News

Labor Day Convergence at Parliament (Wuzonka Ball Tourney)


Recent Backblasts

    Picking Up the Six

    QIC:  Mr. Clean

    Date: 08/22/2022

    PAX: 8 Seconds, Band Camp, Blue Dundee, Gerbil, Life Alert, Lyft, Nordic Track, O.B. Ponce (Respect), Roomba, Shamu, Shea, Sherlock, The Count (Respect, Respect) U-Turn, Up In Smoke

    AO: Detention


    Conditions

    Fall seems to be on the way some mornings, but this morning reminded us; the humidity is unrivaled throughout seemingly the rest of the nation!


    COP

    SSH x20 IC
    Speed Skaters x20 OYO
    Forward Fold OYO
    Willie Mays Hayes x15 IC


    The Thang



    Pick Up The Six

    The following was completed in an AMRAP fashion in 8 min sets. Mosey a lap at the end of each set. Turn around Pick Up the Six.
    Set 1
    Bobby Hurleys x15
    Hard Count Lunges x 10
    Burpees x5

    Set 2
    Curls x20
    Shoulder Press x15
    Lawnmowers x10 (each arm)

    Set 3
    Bench Press x30
    LBC’s x25
    Plank to Pike x20
    Leg Raises x15

    Mosey to the bottom of Mt. Crushmore with Blocks.
    Burpee Humper Ladder
    Run to first cone: complete 3 Burpees & 5 Monkey Humpers
    Run back to start, back to first cone, complete 3 Burpees & 5 Monkey Humpers, run to second cone, and complete 6 Burpees & 10 Monkey Humpers
    Complete 5 total cones or until time was called

    COT

    Picking Up The Six
    1. Must be a Priority
    2. Must be understood correctly. (Providing a “Hand Up rather than a Hand Out” & Done for completely selfless reasons)
    3. Must be utilized when necessary
    4. Must NOT be a tool to “Gaslight” or excuse one’s self care.

    BALL OF MAN:
    Prayers to the Almighty


    Moleskin

    Nordic Track has a speaker, is willing to provide it, and is willing to help with future playlists.
    “The Lord of the Dance” aka Dundee provided, once again, a flawless demonstration of a Speed Skater


    News

    Labor Day Convergence — Parliament (Wuzonka Ball Tourney)

    Impact and Influence

    QIC:  Mr. Clean

    Date: 08/20/2022

    PAX: Blue, Boomhauer, Doogie, Fivehead

    AO: HOA


    Conditions

    Humid. Humid as if the Convoy Ultimate Frisbee Dudes were pissing off the mountain…


    COP

    The disclaimer…


    The Thang

    Completed the following in AMRAP format for 6 minute sets w/a mosey up the hill to the Stop sign in between each.

    Set 1
    15 — Jump Squats
    15 — Hard Count Lunges
    10 — Merkins
    20 — LBC’s

    Set 2
    30 — Hard Count Mountain Climbers
    20 — Squats
    10 — Leg Raises
    10 — Plank to Pikes

    Set 3
    30 — SSH’s
    30 — Plank Jacks
    20 — BBSU’s

    Mosey to the Stop sign. Complete the 2 Steps Forward/1 Step Routine with the neighborhood mailboxes.
    2 Steps Forward — complete a set of 5 Monkey Humpers. Increase by increments of 5 each time we moved 2 steps forward.
    1 Step Backward — Each time we went backward we completed: 5 Squats, 5 Monkey Humpers, 5 Hard Count Lunges


    COT

    Recently, I posted on Slack, tagged a few guys in particular that my son seems to speak about on a regular basis. This was simply a segway into speaking of the impact each of us carry as leaders in our community. I took the time, especially on a Saturday morning, to reiterate the importance of remembering the influence we always have whether we realize it or not.

    BALL OF MAN:


    Moleskin

    Blue was there, so….


    News

    Those are Some Nice Balls

    QIC:  Mr. Clean

    Date: 03/30/2022

    PAX: Breaststroke, Chicklet, Choo Choo, Face Plant, Second Base

    AO: Parliament


    Conditions

    Wind….


    COP

    SSH x18 IC
    Forward Fold OYO
    Willie Mays Hayes x15 IC


    The Thang

    Mosey. Walk. Meander. Tip Toe. to the practice field.
    Title of exercise = Stolen From Dundee
    Divided into two teams. 5 Burpees. One Pax threw the slam ball. All Pax Bear Crawled to Slam Ball. Complete 5 Burpees. Rinse and Repeat this until the length of the field was covered.
    Winning Team did 5 Burpees and Losing Team did 10 Burpees
    Same routine as above but travel method was a lunge and exercise was a squat.
    Final routine on the field mirrored the above two; however, Pax ran all the way back to their starting point after each round of 15 BBSUs.

    Which Line is It
    Bear Crawl to each line of the first two tennis courts. As you reach each line, Bernie back to beginning and then Bear Crawl to the next line in progression


    COT

    A man’s heart can develop a “Widowmaker” or aortic issue that is hard to find and leads to a heart attack. This “Widowmaker” is easy to understand, and as YHC discussed it, the Pax shook their heads in a “oh yeah I know those and their terrible” gesture. YHC proposed another type of “Widowmaker” that is still often viewed poorly among men, and that is, addressing mental illness. Mental illness truly is a Widowmaker as so often times we really do never see it coming. The challenge: Lock your Shields, and if you’re gut tells you to reach out and check on someone — follow your gut.


    Moleskin

    Little mumblechatter this morning. It was probably the difficulty of the Forward Folds…


    News

    No Crying or Bear Crawls in Baseball

    QIC:  Mr. Clean

    Date: 03/28/2022

    PAX: 8 Seconds, Blue, Napoleon, O.B., Ponce, Roomba, She Shed, Sherlock Snatch

    AO: Detention


    Conditions

    Clear. Crisp. Cool. A nice Spring morning.


    COP

    SSH x18 IC
    Forward Fold OYO
    Third Grade Exercises x12 IC
    Imperial Walkers x12 IC
    Shoulder Blaster Exercises x12 IC
    SSH x15 IC


    The Thang

    Mosey to the ball fields. Head to home plate on Field 5 for activities to commence.
    7 of Diamonds
    7 Burpees at each base w/Bear Crawl as travel method
    14 Squats at each base w/Side Shuffle as travel method
    21 Merkins at each base w/Bear Crawl as travel method
    28 Monkey Humpers at each base w/mosey as travel method

    We began working our way back down the diamond, but on this trip, we changed it up a bit.
    Running Poles
    28 Monkey Humpers mosey to Right Field Pole
    Complete 28 Monkey Humpers jail break to Left Field Pole
    Complete 28 Monkey Humpers mosey to Home Plate
    Complete 28 Monkey Humpers
    Rinse and repeat the above routine replacing Monkey Humpers with 21 Merkins
    After the Merkin round, we were running short on time so we moseyed to the bottom of Mt. Crushmore…
    14 Squats at the bottom. Sprint to the Top.
    14 Squats at the top. Mosey to the bottom.
    14 Squats at the bottom. Sprint to the top.
    14 Squats at the top. Mosey back to flag.


    COT

    Everyone knows the whole “Catch a man a fish vs. teach a man to fish” quote. It’s pretty famous.
    Here is another take I proposed this morning. Every man can certainly learn to fish, and every man should be taught to fish. However, let us remember that not ever man understands/comprehends instructions in which they are given the first time. Let us remember this as we try to teach others to fish. Hopefully, we will remember that we once had trouble learning how to fish, and with this wisdom, we remember to be patient as teach others.
    Most importantly, for those avid fishermen out there, remember that some men need an invitation to the proverbial boat. Do your best to seek out those men to help them learn to fish. Won’t they need to pass it along in the future.
    Yes, there were a lot of metaphors in the COT, but I believed the men firmly understood them and will go forth and use them in their lives.


    Moleskin

    “What is our mode of travel for this one?” — Blue
    “Shut up Blue and just run before he gets other ideas.” — Unknown
    “Blue, was that you?” “Yes, I’m ok Snatch.” “I didn’t ask if you were ok Blue, I was just wondering if that was you, but are you ok Blue.” Snatch & Blue upon reaching 2nd Base
    “We are going to print off the pdf. for you so you know there are other exercises that aren’t so hard.” — She Shed
    “You know we only have like 5 minutes, right?” — Lyft (at the bottom of Mt. Crushmore)
    “Hey Clean, thanks for ruining baseball for me!” — Ponce


    News

    4/23/2022 — Poker Run
    07/16/2022 — Fallen Five Event (details forthcoming)
    Chubby’s Ministry

    Modification for Leg Day

    QIC:  Mr. Clean

    Date: 02/25/2022

    PAX: 8 Seconds, Blindside, Dundee, Recycle, Roomba 

    AO: Detention 


    Conditions

    61 degrees. Misty.


    COP

    SSH x25 IC
    Forward Fold OYO
    Static Stretching
    Willie Mays Hayes x15 IC


    The Thang

    Mosey to the bottom of Mt. Crushmore.
    7 of Diamonds (modified)
    Bottom of Hill — 7 Burpees w/3 Merkins & 3 Plank Jacks
    Run up Mt. Crushmore
    Top of Hill — 14 Lunges Hard Count
    Bear Crawl Across Top of Hill
    Top of Hill — 21 Squats
    Run down Mt. Crushmore
    Bottom of Hill — 28 Monkey Humpers
    Bear Crawl to Start of Routine
    Rinse and Repeat Routine doubling rep count at each stop.

    22’s
    20 Rows under pavilion
    Run to football field
    2 Leg Raises
    During travel: stop and complete 20 Imperial Walkers on the way, and 20 SSHs on the return
    Majority of Pax completed 9 rounds, and we returned to the start.


    COT

    In planning a workout, I look at the HC list at late as the morning of, and when I do so, I make every attempt to make necessary changes to develop a workout to push the most “in shape” guy. This will probably, at some point, push me back to the Six. That’s ok. My job is not always to lead from the front. My job is to make sure every man that makes the commitment to come to my Q gets his “money’s worth”. Maybe my thinking here is wrong, but it will not change. Each man deserves the opportunity to work as hard as possible at an F3 workout.

    The Jester is loud, obnoxious, entertaining, funny, boisterous…these words describe something that is easy to identify.
    Blindspots are hidden, unrecognizable, difficult to identity, disguised…these words describe something that is not easily identified.
    Guardrails are designed to protect, strengthen ones ability toward advancement.
    Make sure when Guardrails are built they focus on those Blindspots even more than that Jester. Those hidden areas that only a ShieldLock can identify. Make sure those have Guardrails.


    Moleskin

    “This is what you call modifying down for legs?” — Dundee
    “Hey, I said audible…not modification.” — Mr. Clean
    “I have exactly 2 days to get ripped.” — Dundee (again)
    “This sucks” — Possibly all of us at one point


    News


    Recent Backblasts

      Stache Away this Country-Western Beatdown

      QIC:  Sousa & Mr. Clean

      Date: 02/12/2022

      PAX: AOL, Geek Squad, M.I.A., Milkman, Ramrod (Respect), Shake N Bake, Shawshank, Toe Jelly, and Uncle Joe

      AO: Legacy


      Conditions

      It was warm enough for silkies, but cold enough for a toboggan. Legacy does have its own way of being deceptively cold.


      COP

      Led by Sousa
      SSH x20 IC
      Forward Fold OYO
      Willie Mays Hayes x15 IC
      Shoulder Blaster — This included a new exercise…. The Lasso


      The Thang

      There was attempt to keep us moving with a great deal of cardio activity. I failed in one of these areas…
      Crawl to the Trough
      4 Troughs (benches) at the Legacy playground. Each one had an exercise. They were as follows: Blockees (10 OYO), Leg Raises (15 OYO), Bent Over Rows (20 OYO), and Squat Jumps (25 OYO) — Travel to each trough by Block Bear Crawling.

      “Just Need a Bigger Lap”
      The next section was a ladder. After each set of exercises we took the small lap around the playground.
      10 — Thrusters
      15 — Box Jumps (turned into step-ups)
      20 — Lat Pull Overs
      25 — Dips
      30 — Curls
      35 — Bench Presses
      40 — Monkey Humpers

      Oversimplified Dora
      Partner up. Complete 50 Burpees together, in sets of 10, and run suicides together until you have both completed 50. Alot of confusion from my explanation, but at least we finished the burpees, and the COT was passed to Suosa.


      COT

      Delivered by Sousa
      Reading the Bible right now, and I recently read the lesson of Peter and his interaction with Jesus on the boat in stormy waters. Jesus convinced Peter to leave the boat and walk to Him. As the waters became more choppy and turbulent, Peter took his eyes away from Jesus and began to sank. However, when he placed his eyes back upon Jesus, he was able to walk again.
      When the waters of life are stormy, choppy, and turbulent, we must continue our focus on Jesus; so that we can stay upright in the most difficult times.


      Moleskin

      Well, the playlist led to significant mumblechatter.
      Sousa created and responded to this own mumblechatter.
      “Clean, you should have just ran bigger laps” – M.I.A. in response to my complaints that I did not achieve enough movement.
      “I hate you, don’t talk to me” – Shake N Bake (apparently he does not like burpees….)
      “I can’t stop smelling dog s**t, I think it’s just stuck in my nostrils at this point” – Also Shake N Bake
      “Wait, what are we doing? Wait, where are we going? How am I supposed to lead cadence when I am trying to have a conversation?” – Sousa
      “I really like Marty Robbins for the playlist. Who is this guy signing now?” – Sousa
      “Marty Robbins, Sousa” – Response to the above comment….
      The shocking mumblechatter or lack thereof was any reference to Brokeback Mountain…
      Even without the precense of Blue, there was an abundance of TWSS jokes.


      News

      Tuff Muff this Saturday 02/19/2022


      Recent Backblasts

        Conscientious Objector

        QIC:  Mr. Clean

        Date: 01/21/2022

        PAX: Blair Witch, Choo Choo, Full Moon, Ramrod, Tube Squeeze 

        AO: Hacksawi


        Conditions

        Somewhere between — I can’t feel anything and 28 degrees. Giant “Ole Glory” was waving with glorious symmetry in the whipping winds. Desmond and the many others looked upon us as a reminder to always give “just one more”.


        COP

        SSH x20 IC
        Forward Fold OYO
        Willie Mays Hayes x12 IC
        SSH x10 IC


        The Thang

        Mosey to “The” Flag, and drop our blocks with Desmond to stand guard. From here, we started the Thang.

        Catch Me if You Can
        Grab a partner. Partner 1 completes 20 Plank Jacks.
        Partner 2 bear crawls.
        Partner 1 moseys to Partner 2.
        Flapjack it.
        Rinse and Repeat it until we arrive back to Desmond.
        Plank for the Six.

        Upper Body Dora
        Shoulder Presses — 200
        Curls — 200
        Bench Press — 200
        Bent Over Rows — 200
        Leg Raises — 200
        Pax seemed to grumble a bit about the traveling method. If YHC recalls correctly, it was something along the lines of; “we couldn’t just do a regular Dora, we had to almost like a suicide thing or ladder deal”.
        Above is a pretty accurate description: each time a partner traveled he went to, he went one Star further and ran back. Once we got to the Army Star, it got much much easier as we worked our way in reverse from there.
        Time. Mosey to Flag.


        COT

        Desmond Doss, known for incomparable bravery, was a “Conscientious Objector”. In the times I have Qed Hacksaw, I failed to truly recognize this American Hero, and the example he gives us in which to live.
        We all have a moral compass, and in today’s world, we are often encouraged that our moral compass calls us to anger or “set aside” someone with different viewpoints or different moral compasses.
        Desmond Doss reminds us we should have a different approach in life.
        As Choo Choo reminded us at Shot House on Monday, our mental state and mental discipline, or lack thereof, guide our habits. Our habits create a perception of us to others.
        How do his COT meld with Desmond Doss’s lesson? A strong moral compass will guide self-discipline which will create positive habits which, in turn, will only help others see a positive light and love in us.
        See, Desmond had a strong moral compass, so much so that he loved his fellow man enough to serve and risk his life but also stood behind his morals of not harming another person. He reminds us of the power of standing strong in our morals while also providing love and service to others.
        How about we strive to do this? Stand strong for what is right. What is right is loving and serving others. This takes immeasurable amounts of self-discipline, BUT it also leads to positive habits that impact others in a positive way.
        Finally, in turn, those positive habits often lead to the “change you want to see in the world”.


        Moleskin

        “WE couldn’t just do an easy Dora, we had to do like a suicide or ladder type thing” — Full Moon
        Somehow, Totanka’s running pace was mentioned…News Flash — He. Runs. Fast.
        Apparently, there was a lot of arm work completed at the Hackliment locations this week.
        “There is no fast way to do these either” — response to a change from Upright Rows to Leg Raises


        News

        Tough Muff — Details coming


        Recent Backblasts

          Apply Truth with Grace

          QIC:  Mr. Clean

          Date: 12/30/2021

          PAX: Dundee, Geek Squad, Hasbro, Milkman, Oil Change, Sherlock, Starbucks, U-Turn

          AO: The Huey


          Conditions

          Fog so thick it felt of mist, and frankly, it became mist eventually. Low 60’s on the temp gauge.


          COP

          SSH x15 IC
          Wilie Mays Hayes x12 IC
          Windmills x10 IC
          Forward Fold OYO
          Shoulder Blaster


          The Thang

          When 90’s rap began to play, the Pax decided there would be a theme to this workout. Apparently, YHC is known for themes in his workout….

          7 of Diamonds
          Thanks Blue for allowing me to look over that VQ of yours way back when, so I could steal a little genius…
          7 Burpees
          Bear Crawl the Laterals & Mosey the Lengths
          14 Lunges (Hard Way)
          Bear Crawl the Laterals & Shuffle the Lengths
          21 Squats
          Bear Crawl the Laterals & Bernie the Lengths
          28 Monkey Humpers
          Bear Crawl the Laterals & Bear Crawl the Lengths
          Totals — 28 Burpees, 56 Lunges, 84 Squats, and 112 Monkey Humpers

          Mosey to the Love Shack.

          22’s w/a Merkin Mortar

          2 BBSUs at Love Shack

          Mosey to Memorial for 5 Merkin Mortar Set

          Mosey Half Lap — 20 Mountain Climbers (hard way)

          Mosey Back to Memorial for 5 Merkin Mortar Set

          Rinse and Repeat the above routine until time..


          COT

          I like to aggravate our dear beloved Blue about his messages about Grace, but we all know it is needed and needed now more than ever. If you’ll indulge me, I would like to add to that idea. I heard a great message regarding both truth and grace. We as a Pax agreed that we feel honesty is extremely important in maintaining integrity, so how about this idea?
          Truth is often to harsh for people while Grace is often too compromising. Apply these two together and we can really develop quality interactions with our fellow man.

          The above was my message. I added a little more of a personal story afterward regarding a character trait but will keep it brief here. Selfishness is not viewed a positive trait. A self-serving purpose, too, is often viewed as a negative motivation/means to an end. Either way, should this occur, make sure the end both justifies the means and helps all parties involved grow.


          Moleskin

          Overall, it was of great quality at certain times. I think I will just keep it “close to the vest” for the 8 other men who defeated the fartsack this Gloom…


          News

          Convergence 01/01/2022 at Anvil (Central High School)


          Recent Backblasts

            So…..Unpredictable

            QIC:  Mr. Clean

            Date: 12/13/2021

            PAX: Back Pew, Friar Tuck, Pink Panther, Spirit Fingers, FNG – Snoozy, Thermostat, Transplant

            AO: Lions Den


            Conditions

            31 Degrees. Frosty.


            COP

            SSH x20 IC
            Forward Fold OYO
            Yoga


            The Thang

            Predictable Ladders

            15 Reps of Each Exercise
            1. Shoulder Press
            2. Bent Over Rows
            3. Curls
            4. Kettle Bell Swings
            5. Merkins
            6. Wide Merkins
            7. Diamond Merkins
            8. Leg Raises w/block
            9. Heel Touches — Hard Count
            Short Mosey Around Parking Lot
            Rinse and repeat this routine dropping one rep.

            It was after the round of 13 reps Back Pew “wondered” if anyone has ever done one of these very predictable workouts, and then suddenly changed it to “freak everyone out”. Feeling obligated to honor this “request”, we took a bit of a detour on the mosey. –Insert– “Thanks goodness, we are now back in our safe space” -Pink Panther.

            Unbeknownst to the Pax, I already had some “unpredictability planned involving the hill by the JROTC tower.

            For rep sets 12, 11, and 10, we interspersed them among Block Bears up and down the hill, as well as, Murder Bunnies up and down the hill.
            75 reps of each exercise completed.
            We finished with 5 blockees due to the missing flag.


            COT

            Yesterday during a run with longest grade of the run, I developed my COT for this morning. Yes, that’s the complete truth. As I was running up hill, I thought of those most important to me including the men of F3; because, hey I probably don’t make it up that hill without them.
            Growing up, my daddy always said; “ain’t no hill too high, son”. I’ve finally realized that I actually love the uphill run. Hills really get a bad rep from most runners. Those who run avidly and those who do so begrudgingly tend to have a similar outlook on hills: they suck.
            Here is the thing: they don’t suck. Why? At the top, we have a glorious view not seen from the valley. At the top, we realize something difficult was accomplished. At the top, we realize the difficulty actually makes the view even sweeter.
            Embrace the hills in your life, look to complete them with more speed and/or efficient the next time you face one.


            Moleskin


            News

            Chubby’s Homeless Ministry
            Christmas Eve Convergence — Anvil — Nantan change ceremony


            Recent Backblasts