What Goes Down Should Come Back UP!

QIC:  GeekSquad

Date: February 27, 2020

PAX: Bandcamp, Cable Cutter, Couch Potato, Ducktales, Hasbro, Milkman, Snowflake & U-Turn 

AO: The Huey 


Conditions

33 degrees. Windy and cool, but not too bad.


COP

SSH x 25

Mountain Climbers x 15

Proscuitto’s Gold Chains x 15

SSH x 25

Merkins X 15

Moroccan Night Clubs X 15

SSH X 25

Forward LB Arm Circles X 

Backward LB Arm Circles

 


The Thang

The Thang – Field Trip
30 sec each exercise: 2 Exercises per stop; 1 in plank position and 1 upright (what goes down to plank, comes back up to upright exercises)


    Stop #1 Burpees & Bonny Blair’s – jump Lunges – 30 sec / each
    Stop #2 Plank jacks & Squats jump Lunges – 30 sec / each
    Stop #3 Alternating Shoulder Taps & Mile High Monkey humpers 30 sec / each
    Stop #4 Dive bombers & One legged Bulgarians 30 sec / each
    Stop #5 Peter Parkers & Overhead Presses 30 sec / each

Mosey to Pavilion
     Wall Sits & Bus Drivers – 30 sec / each
     Muhammad Ali’s & Joe Frazier’s – 30 sec / each
     Indian Run with Speaker back to startex. Handoff Speaker to next person in line

Moleskin
What I can remember, “We like to Move it, Move it!”; “So just Chill to the next episode (between stops)”

Recent Backblasts


COT


COT
“A negative attitude is like a flat tire, before you go anywhere you have to change it,”
I consider myself a positive person and I fight the urge to get sucked into negativity. However, when I am not intentional about it, I tend to be received as supporting negativity. And sometimes, I do allow myself to get sucked in.
I cannot tell you how many times I have dreaded a workout because I was tired physically or mentally and yet pushed through it and afterward was glad I did.
If you ever stop pushing yourself, you will cease know what you are truly capable of. Embrace the suck. What people will always remember is not what you said but rather your attitude when you were faced with difficult times and change.
Be a difference maker by choosing to have a good attitude in all that you do!


Moleskin

What I can remember, “We like to Move it, Move it!”; “So just Chill to the next episode (between stops)


Recent Backblasts

 

    So Fresh and So Clean

    QIC:  GeekSquad

    Date: January 9, 2020

    PAX: Backseat, Bandcamp, Ducktales, Fissure, Milkman, Threeskin, U-Turn, FNG-Gruber, 

    AO: The Huey 


    Conditions

    35 degrees. A little chilly, but not too bad.


    COP

    S – SSH (25)

    T – on your 6 – Toe touch (12 each leg)

    A – A-kickers IC (12 count)

    R – Russian twist /American Hammers (12)

    T – Tony Hawk Burpee (10) instead of clap, do 360

    S – SSH (20) *still A little dizzy from Tony Hawk Burpees


    The Thang


    1.5 mile total

    1 lap then 25 merkins; 50 squats then 75 LBCs  x 4 sets

    Mary’s

    LBCs x 10

    Side Crunches x 8 (each side)

    Freddie Mercurys x 10 

    Pretzels x 8 (each side)

    Examiners x 10

    Leg lifts x 10 (each side)

    Planks x 1 minute


    COT

    Get off to a fresh start in 2020! The other day blindside, challenged us from the pulpit to “do 1 more!”  He got it from reading A workout book by Arnold Schwartzeneger. I challenged the PAX with pushing themselves to do one more rep, push through the tough times and go the extra mile. Go the extra mile in relationships with friends, family, spouse/significant other and in general. You are all leaders, so lead!


    Moleskin

     

    I gotta just do it so I can keep doing it, cause I don’t want to stop doing it.  

    it will be cool, like straight up Keanu Reeves s#!+


    Recent Backblasts

     

      Rise of Skywalker – GeekSquad Edition

      QIC:  GeekSquad

      Date: 12/19/2019

      PAX: Couch Potato, Ducktales, Hasbro & U-Turn

      AO: The “planet” Huey


      Conditions

      Cold and clear.


      COP

      Da Warm up (in the parking lot

       

      Finn’s Imperial Walkers x 15

      Chewbacca Arm Stretches x 15 each Arm

      Princess Leahs  butterflies- x 15

      C3P0 Finkle Swings – x 15 each leg

      R2D2 – SSH x 25

      Skywalker’s 3rd Grade Exercises x 15

      Rey’s Willie Mays Hayes x 15

      Yoda’s Slow Abe begodas x 15

      R2D2- SSH x 25

      Kylo REN – Butt kickers – x 15

      OBI Wan – Wide High knees x 15

      Finn’s Imperial Walkers x 15


      The Thang

      Mosey to Back parking lot for DORA 

      1. Lando Lunges.       100
      2. BB-8 Burpees.      80
      3. Sith Squats.        100
      4. Poe’s Plank jacks.  100
      5. Jedi  Frog jumps 7 out Bear Crawl  back 3 sets (start and finish together)
      6. Storm Trooper- Alternating Shoulder Taps 100

      COT

      Encourage your brothers, make the most of time with family & May the Force be with you!

      News

      No workout on Christmas Day. Convergence on 1/1 at Lion’s Den.
      Gloomies upcoming during the LSU/Ohio State game.


      Recent Backblasts

        100 # Burrito

        QIC: Geek Squad

        Date: 11/25/2019

        PAX:  Band Camp, Burrito, Cutter, Couch Potato, Count, Ducktales, Hasbro, Milkman

        AO: The Huey


        Conditions

        33 degrees according to our resident meteorologist, Hasbro.


        COP

        Warmup
        25 x SSH
        15 x Willie Mayes Hayes
        25 x SSH
        15 x Butt Kickers
        25 x SSH
        15 x imperial Walkers
        25 x SSH
        15 x Monkey humpers


        The Thang

        Mosey around the Huey, 1 Giant lap ending up at the parking lot.

        10 Burpees
        1 minute rest
        10 Burpees
        1 minute rest
        10 Burpees
        1 minute rest
        10 Burpees
        1 minute rest
        10 Burpees

        Ladder Drills in the parking lot then 1 minute rest (then rinse and repeat)

        Mosey to the bleachers

        10 box jumps
        15 dips
        10 decline
        15 inclines

        10 box jumps
        15 dips
        10 decline
        15 inclines

        Mosey back ot the flag for Mary

        Mary’s
        PAX. Choice



        COT

        Be Thankful. 3 verses from the Bible I think of when being thankful!

        1. For God’s steadfast love endures forever
        Psalm 136:1

        “Give thanks to the Lord, for he is good, for his steadfast love endures forever.”
        Psalms 136:1 ESV


        2. Be thankful for God who gives us Victory through Jesus Christ because He was victorious over the grave. He is Risen!
        “But thanks be to God, who gives us the victory through our Lord Jesus Christ.”
        1 Corinthians 15:57


        3. Be thankful for those whom God as put in your life!

        “I thank my God in all my remembrance of you,”
        Philippians 1:3 ESV






        News

        Thursday, Covergence at Hill City 0530


        Recent Backblasts

          10-10-to-20 Work Life

          QIC: Geek Squad

          Date: 10/10/2019

          PAX: Couch Potato, Lloyd, Hasbro, RadioHead, Truck Yeah, U-Turn

          AO: The Huey


          Conditions

          Conditions.  A bit nippily outside

          COP

          Da Warm up

          SSH x 20

          Good Mornings x 20

          LB arm circles forward then backward x 20

          Moroccan Night Club x 15

          Overhead Presses x 15

          Cherry Pickers x 15

          Windmill x 15

          Willie Mayes Hayes X 15

          A. Kickers x 15

          SSH x 30

           

          The Thang

          Jog down the street that I cant remember the name of and back to Huey

          Frog jumps up the bleachers, walk down 6 rounds

          7 stations x 3 rounds

          1. 10 burpees
          2. Full extension Curls
          3. Overhead press
          4. Half extension curls
          5. Kettle bell swingspcl j

            6.   Triceps extensions

            7.     LBCs

          Jog back to the starter with coupons

          Da Finale

          SSH x 30

          Heel touches x 15

          Freddy Mercury x 15

          American Hammer x15

          Flutter Kicks x 15

          Examiners x 15


          COT

          Work life balance is important!  Make as much time for your family as you do being committed to everything else. 

          Gorilla, Man, Gun

          QIC: Geek Squad

          Date: 09/05/2019

          PAX: Blindside, Couch Potato, Ducktales, Fissure, Freetime, Loan Shark, Prosciutto (“Ni-cola La-porta”), RadioHead, Sidekick, Snowflake, U-Turn

          AO: The Huey


          Conditions

          A nice breeze blowing!

          Disclaimer: This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car.

          F3 is a men’s workout group, with the mission to plant, grow and serve small workout groups for the invigoration of male community leadership.

           


          COP

          25 SSH IC

          15 Proscuitto’s Gold chains IC
          15 LB arm circles forward IC
          15 LB arm circles backward IC
          15 cherry pickers
          15 Moroccan night club

          15 butterfly Timed exercise
          10 each leg knee to chest exercise

          25 SSH IC

           

          The Thang

          (4 laps around the track = 1.33 mi total)

          1st Set Around the Track to the Pavilion

          Gorilla hops OYO to corner  (all 4 laps)
          Man – Mosey to next pole (1st & 2nd – Mosey, 3rd – Bernie, 4th-Bernie)
          Gun – 10 merkins (all 4 Laps)
          Mosey to Pavillion (1st & 2nd – Mosey, 3rd – Bernie, 4th-Mosey)


          2nd Set at Pavilion

          Lap 1 & 3
          Wall sits. 15
          Bus drivers. 15
          Joe Frasier’s. 15
          Ali s 15

          Lap 2 & 4
          Decline Merkins 10 OYO
          Incline Merkins 10 OYO

           

          3rd Set From the Pavillion back to startex (exercises at 3 light poles for 4 laps)

          Plank jacks x 15 SC. Mosey
          Squats x 15  SC. Mosey
          Shoulder taps x 30 SC. Mosey

          Marys around the flags
          Heel touches x15
          LBCs x15.
          Burpees x 5
          Big Boy sit-ups 15
          Burpees x 10

           


          COT

          Fissure led with baton passing ceremony for Huey from Geek Squad to Ducktales.


           

           

          Manic Monday

          QIC: Geek Squad and Ducktales

          Date: 08/26/2019

          PAX: Geek Squad, Hasbro, U-Turn, Couch Potato, Sponge Bob, Milk Man 

          AO: The Huey


          Conditions

          Wet and Wild!

          COP

          SSH x 15
          Forward Fold x 15
          Willy Mayes Hayes x 15

          SSH x 25
          Forward Arm Circles x 15
          Reverse Arm Circles x 15

          Moroccan Night Clubs  x 15
          Cherry Pickers x 15

          Overhead Seal Claps  x 15
          Shoulder Presses x 40

          The Thang

          Mosey to the Love Shack – Love Shack DORAs

          100 inclines while partner moseys to memorial steps and does 10 step ups, then runs out to track and finishes at the Love Shack.
          100 Dips while partner moseys to memorial steps and does 10 step ups, then runs out to track and finishes at the Love Shack.
          100 Big Boy Sit-ups; while partner moseys to memorial steps and does 10 step ups, then runs out to track and finishes at the Love Shack.

          Mosey to track and do Boy Scout Run 2 x around the track back to the Love Shack.

          Ducktales takes over for the rest…

          10 Inclines IC using the picnic table  

          15 Leg raises OYO while laying on picnic table                                                                          

          15 Pump Style – Couch Potato Inspired leg lifts                                                                         

          Wall sits

          Bus Drivers

          Muhammad Alis

          Get “Duck-like” Low wall sits                                                                                                            

          Joe Fraziers                                                                                                                                          

          Back to the Picnic tables…. 

          15 decline pushups  OYO

          20 Step ups (10 each leg) OYO

          Bear Crawls out to the end of Love Shack and back

          Mosey to the 9-11 Memorial

          Discusses Growruck 15 cadre Flash and the honor it was to share a moment with white platoon infront of War of Tears monument Link to war of tears memorial

          Pax Circled around our 9/11 monument

          Merkins IC 9

          Squats IC 11

          COT

          Encourage and pray for each other. Not much for today.

          News

          September 2nd Convergence at Beast Ridge. Check Slack for Details

          Ruck Friday sept 21st 9pm

          The Humidor

          QIC: Geek Squad

          Date: 08/22/2019

          PAX: Ducktales, Freetime, Hasbro, U-Turn, Couch Potato

          AO: The Huey


          Conditions

          84.5 degrees and extremely humid!

          Disclaimer: This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car.

          F3 is a men’s workout group, with the mission to plant, grow and serve small workout groups for the invigoration of male community leadership.


          COP

          SSH x 10

          Arm Stretches x 15
          Butterflies x 15
          Hamstring stretches x 15
          3rd Grade Exercises x 15
          Willy Mayes Hayes x 15
          Slow Abe begodas x 15

          SSH x 20

          Butt kickers x 15
          Wide High knees x 15
          Imperial Walkers x 15

          SSH x 20

           

          The Thang

          Mosey around track to the bleachers

          Box jumps up (4) & Walk back down  X 6

          Dips x 20

          Incline x 10

          Decline x 10

          Parking Lot DORAs

          100 merkins;  Frog jumps 8 parking spaces (marked by a shotgunned Lite Can) out and then mosey back
          150 Lunges; Bernie’s out and mosey back
          200 LBCs; Bear crawls out and mosey back
          250 squats;  Mosey to end of parking lot and back

          Mosey back to Startex for round of Marys

          Plank Jacks x15
          Heel touches x15
          Planks x15
          Freddy Mercury x 15
          Pickle Pounders x 15
          Monkey Humpers x 15


           

          COT

          3 characteristics of The Ideal Team Player:  1) humble 2) hungry 3) smart.


          News

          Saturday, August 24th 0700-0800 Game Day at Landfill.

          September 2nd Convergence at Beast Ridge

          Pounding the Pavement

          QIC: Geek Squad

          Date: 07/25/2019

          PAX: Ducktales, RadioHead, Hasbro, Free Time, U-Turn

          AO: The Huey


          Conditions

          65 Degrees and Clear


          COP

          Da Warm up (by the parking lot)

          SSH x 25

          Arm Stretches x 15 each Arm

          Butterflies x 15

          Finkle Swings x 15 each leg

          SSH x 25

          3rd Grade Exercises x 15

          Willy Mayes Hayes x 15

          Slow Abe begodas x 15

          SSH x 25

          Butt kickers x 15

          Wide High knees x 15

          Imperial Walkers x 15

          SSH x 25

          Warmup Mosey/Indian Run To the pavilion then 2 sets of the following 

          Incline pushups.  X 10

          Decline pushups. X 10

          Dips.                       X 10

          Step ups.                10 each leg

          Indian Run around the track 1 time and end up at back parking lot.

           

          The Thang

          8 stations everyone progress together.

          Parking Lot Party

          1. Burpees.             7
          2. Merkins.            14
          3. LBCs.                  21
          4. Plank jacks.      28
          5. LBCs.                  28
          6. Plank Jacks       21
          7. Merkins.           14
          8. Burpees.             7

          Mosey back to where we started and then to Pavilion 

          All IC x 15

          Wall Sits, Bus Drivers, Mohammad Ali, Joe Fraziers

          Mosey back to Startex – Marys

          Heel touches x15

          LBCs x 15

          Freddy Mercury’s  x 15

          Pretzel x 8 each leg

          Infinity Plank x15

          WW2 Sit-ups x 10

          Windshield Wipers x 10


           

          COT

          Proverbs 23:7, “As a man thinketh in his heart, so is he.” 

          Philippians 4:8, when he tells the Philippians to “Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise.” Decide today to live free from negative and harmful thoughts and to replace them with God thoughts. 


          News

          Q Schedule for August out there grab a day,   August 10th – Dad Day

          30 for 30 Special

          QIC: Geek Squad
          Date: 05/30/2019
          PAX: Mr.Clean, Milkman, Hector, U-Turn, Ducktales, Snowflake
          AO: The Huey

          Conditions

          68 degrees

           

          COP  (IC)

          SSH x 30
          Good Mornings/3rd Grade Exercises x 30
          LB arm circles forward then backward x15
          Moroccan Night Club x 30
          Overhead Presses x 30
          Cherry Pickers x 15
          Windmill x 30
          Willie Mayes Hayes X 15 each leg
          A. Kickers x 30
          SSH x 30
          Indian Run from Startex around track, over the bridge and to the back parking lot.
           

          The Thang

          The Pax each lined up at one of 6 stations in back parking lot for a total of 3 rounds. First station is Burpees (R1=15, R2=10, R3=5). Everyone else as many reps (with concrete block) as possible at other stations. Switch stations once burpees are completed and HIM at that station yells, “Rotate”.

          Parking Lot Beatdown (3 Circuits)

          Station 1 – Burpees (R1=15, R2=10, R3=5).
          Station 2 – Full Extension Curls
          Station 3 – Overhead Press
          Station 4 – Half Extension Curls
          Station 5 – Kettle Bell Swings
          Station 6 – Tricep Extensions
           

          Bleacher Hops (OYO)

          Frog Jump up concrete bleachers (4 jumps), walk back down rinse and repeat 6 x, next return coupons at back parking lot, finally, mosey back to startex.

          MOM (IC)

          SSH x 30
          Windmill x 15
          Heel touches x 30
          Freddy Mercury x 15
          American Hammer x 30
          Flutter Kicks x 15
          Examiners x 15
          LBCs x 15
          SSH x 30
           

          COT

          Prayer defined by defiance, discipline and endurance. Daniel 6:10. Daniel thrown into Lions Den for setting an example of consistent prayer life. It is counter cultural and when we pray to honor and please our audience of one, HE will remain faithful to take care of our greatest needs!
          These same principles can also develop mental toughness to push through a workout!  1) Defiance toward what your mind says impossible 2) discipline yourself to wake up and push yourself regularly 3) Endurance – It’s a marathon, not a sprint.