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Better Late than Never…

QIC: Kodak
Date: 09/20/2018
PAX: Catwalk (FNG – Josh Eustice), Blackhat (FNG – Jared Wilson)
AO: Hill-City

Conditions

Cool September morning

Work-Out Goal

Primary: Sustained heart rate >120 BPM for ~1 hour.
Secondary: Workout designed to allow participants at any cardio level to push themselves 100% while still being able to continue through all exercises.
Tertiary: Push yourself through being uncomfortable

The Disclaimer

I am Kodak and will be on Q today. I am not a professional. You are here at your own free will. If you get hurt we will get you help. I will try to motivate you under the understanding that you draw the line at your own limitations. We will not leave anyone behind.

WARM UP

20 SSH IC
20 Flutter Kicks IC
20 Air Squats OYO
10 Merkins (4-count) IC
20 Over head Arm press IC
25 Meter High knees, low knees, karaokies

The Thang

1/4 Mile mosey to west side of bridge
1/8 mile sprints across bridge w/ leg workouts between sprints
Circle up on east side of bridge; Circuit as follows
Merkins
SSH
Flutter kicks
1/8 mile sprints and buddy carries back to west side of bridge
Cool down jog to Rhino
 
END WORKOUT
 

COT

You don’t have to be the best to be a professional. Being a professional is much more than winning. Be kind, help people who are just starting out, and have the patience of Ghandi.

News

None.

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Sink or Swim

QIC: Kodak
Date: 09/03/2018
PAX: Snookie, VSquared, Stinger, Best in Show, Fissure, Doodles, Wilson, Leftovers, Tea Party, Vila, Fast Lane, Care Bear, Snowflake, Free Candy, Red Handed, Steam Engine, Early Bird, Candu, Ducktales, Stairmaster, Clone, Back Pew
AO: Hill City

Conditions

Cool September morning

Work-Out Goal

Primary: Sustained heart rate >120 BPM for ~1 hour.
Secondary: Workout designed to allow participants at any cardio level to push themselves 100% while still being able to continue through all exercises.
Tertiary: Push yourself through being uncomfortable

The Disclaimer

I am Kodak and will be on Q today. I am not a professional. You are here at your own free will. If you get hurt we will get you help. I will try to motivate you under the understanding that you draw the line at your own limitations. We will not leave anyone behind. Swimming is involved in this workout. I have provided PFDs and assigned a partner to watch you during the swim- Swim at your own level/risk.
 

WARM UP

20 SSH IC
20 Flutter Kicks IC
20 Air Squats OYO
10 Merkins (4-count) IC
20 Over head Arm press IC
25 Meter High knees, low knees, karaokies
On your Belly, on your back, on your feet (just to get everyone wet)

The Thang

1/4 Mile mosey to rocks
1/4 Mile Mosey (Rock Carry)
Belly, Back, Feet
1/4 Mile Mosey (Rock Carry)
 
The following was repeated until 2 minutes before end of workout:
 
Enter Water w/ Partner
1st Partner swims to rope and back while partner watches X2
2nd partner swims to rope X2
“Rock Circuits”
PAX did many different iterations of Bear Crawls, Merkins, Burpees, Flutter Kicks, Jog-Sprint-Jogs, and SSHs between rocks.=
5- 25 meter sprints
END WORKOUT
 

COT

What do you use for internal motivation to get through pain and discomfort? 
From April-July of 2012 I volunteered to be a Ranger. I had to endure 8 weeks of the Ranger Assessment and Selection Program (RASP). I went to this selection knowing I was not in perfect shape- but was going to try my best. I did not realize what I was getting myself into- sleep deprivation until your hallucinating, 2 meals a day, and 80-120 lb Ruck sacks were just the beginning.
The day I decided to quit- was the day I changed my mind set about pain. We had just finished a 16 mile movement and came to our patrol base right outside of a field. We set up the patrol base and within an hour one of our guys assigned to the M-240 Machine Gun on the apex fell asleep. The instructors were in the tree line with night visions goggles and immediately came over. We were instructed to throw on our rucks and step into the field.
For the next two hours we were “smoked.” There was no way to prep yourself for that amount of physical movement. We did 100 meter sprints with our rucks for so long i couldn’t even keep track of time. Next, we started “taking casualties” and guys weren’t allowed to move and could only be carried. It was by far the hardest I was ever pushed.
There was a moment where I found myself carrying my ruck on my back, a “casualty’s” ruck on my front, and a “casualty” on top of my ruck across my shoulders. This went on for a few minutes before I mentally broke. Quitting had been in my head all day and finally it was time to accept that I wasn’t going to be a Ranger. I began heading over to the medic tent to let them know I was done when another member in the class approached me. He was more of an acquaintance than a friend- but he showed me his Killed In Action (KIA) bracelet of a friend he had lost on a previous deployment. He told me, “My friend and his family want you to know how much they would give for him to feel the pain you are feeling right now.”
I didn’t quit.
That moment has stuck with me since then and has taken me through some of the worst times in my life. So again I want to ask you-
What is your internal motivation for pushing through pain and discomfort?
“I accept the fact that as a Ranger, my country expects me to move further, faster, and fight harder than any other soldier.”
-Portion of 2nd stanza of Ranger Creed.

News

None.

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“Showing up is the easy part.”

QIC: Kodak
Date: 08/21/2018
PAX: The Count, Care Bear, Wort, Prosciutto, Whittler, Back Pew, Gamecock, Laces Out, Cable Cutter, Sunshine, Ohms, Ringwald, Speed Bump, VSquared, Fissure, Candu, Flemish, Free Candy, Moondance
AO: Hill City

Conditions

Cool August morning,

Work-Out Goal

Primary: Sustained heart rate >120 BPM for ~45min.
Secondary: Workout designed to allow participants at any cardio level to push themselves 100% while still being able to continue through all exercises.
Tertiary: Proper Instruction on the Buddy Carry AKA Fireman’s Carry

The Disclaimer

I am Kodak and will be on Q today. I am not a professional. You are here at your own free will. If you get hurt we will get you help. I will try to motivate you under the understanding that you draw the line at your own limitations. We will not leave anyone behind.
 

WARM UP

20 SSH IC
10 Burpees OYO
15 Mountain Climbers IC
15 Air Squats OYO
20 Flutter Kicks OYO
1/4 Mile Jog w/ High knees, Low Knees, Karaokes to bridge
1 minute stretch OYO

The Thang

(Start on west side of bridge)

10 Burpees OYO
15 Air Squats OYO
20 Flutter Kicks IC
Two-Column Indian Run across bridge

(East Side of Bridge)

10 Burpees OYO
15 Air Squats OYO
20 Flutter Kicks IC
10 Four-Count Merkins IC
Mosey to Intersection of MARKET STREET and 1ST STREET
2 X 50 Meter sprint up 1ST STREET w/ Jog down
1 X Lunges halfway up hill w/ sprint. Jog down
Mosey to EAST SIDE of BRIDGE
Instruction on Proper Buddy Carry
Buddy Carry halfway across bridge, alternating partners every 1/2 arch.
Two-Column Indian Run to west side of bridge.
10 Burpees OYO
15 Air Squats OYO
20 Flutter Kicks IC
Single Column Mosey to stop sign near Coolidge
50 meter sprint w/ jog to finish at Rhino.
END WORKOUT

COT

People like to say “showing up is the hardest part.” It’s a strong message that conceptualizes the idea that great opportunity comes to you by being present and prepared in the places in life where you seek success- which should be acknowledged.
From my personal experience there is something significantly harder- being mentally strong. It’s SO EASY to show up and not give it your all. It’s SO EASY to blend in with a crowd, underperform, and have no one notice. It’s SO EASY to make a standard for yourself and lower that standard when life gets tough. Don’t barter with your standards.
Whether it’s relationships, friendships, personal goals, career goals or anything else you value- you need to have standards for yourself. More importantly, you need to hold yourself to those standards when things don’t go your way or get difficult.
Luckily, we can create support systems for most of our standards. We communicate in our relationships about how we treat each other. You have operating procedures at work that you have to abide by or there are repercussions. There are laws in place that deter you from doing uncivil actions.
What do you do when it’s only you- when you are the only person accountable for your actions and there are no repercussions? How do you hold yourself accountable to standards when no one is looking? This is the hardest part- this is where we struggle.
I personally have quit things in life- and it feels just as bad today as it did the day it happened. I’m grateful that I live with that feeling, because I don’t quit anymore. Don’t think for one second that I don’t think about it- the temptation to lower your standards and quit is always present when things get tough- have the intestinal fortitude to push it away and carry on.
“Readily will I display the intestinal fortitude required to fight on to the Ranger objective, and complete the mission, though I be the Lone Survivor.”
-6th stanza of the Ranger Creed.
As always, thoughts and opinions are much appreciated.
 

Moleskin

  1. Free Candy yet again didn’t have any candy for anyone.
  2. Wort left “for work” and I think we spotted him riding the Carousel during the Count-O-Rama.

News

Cam Run this Saturday- You can still sign up
 

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The Silver Fox

QIC: Kodak
Date: 08/09/2018
PAX: Fissure, Free Candy, Radiohead, Steam Engine, Ducktales, Turtle, Geek Squad, Milkman, Saddlebags, VSquared, FNG-Arrowhead, FNG-Fannie Mae
AO: The Huey

Conditions

72 degrees. Humid, Foggy.

The Disclaimer

I am Kodak and will be on Q today. I am not a professional. You are here at your own free will. If you get hurt we will get you help. I will try to motivate you under the understanding that you draw the line with your own limitations.

WARM UP

1/4 Mile Jog w/ High knees, Low Knees, Karaokes
25 SSH IC
10 Burpees OYO
20 Mountain Climbers IC
20 Air Squats OYO
25 Flutter Kicks (hands on chest) OYO
1 minute stretch OYO

The Thang

10 minute Indian Run
The next portion of the workout was in a parking lot roughly 50 meters long. PAX sprint from one end to the other at given percentage and do exercise on the way back.
50 meter sprint @ 50%, 21 Burpees
50 meter sprint @ 100%,  21 Lunges
50 Meter Sprint @ 50%,  21 SSH
50 Meter Sprint @ 100%, 21 Push-ups
50 Meter Sprint @ 100%, Buddy Carry
END WORKOUT

COT

No matter how large or small, at one point or another you can think back at a time when you wished you had performed better. It may have been in a personal relationship, your kids, girlfriend, a project at work, or any other part of life. It DOES NOT matter how long you are doing something in life – 10 minutes, 5 days, or 10 years – be intentional when you do it.

To me, being “intentional” means having a planned purpose, being present, and always aware of your actions. If you show up to life everyday knowing how you are going to spend your time, what you are going to focus on, and who you want to share life with – you will find fulfillment – even if you fail.
With intention you are never in limbo- you are never just floating through time without direction – wasting days, weeks, or years just droning through life. Everyone knows the studies they do with the elderly about regrets, they always wish they had done things differently, or had more time. They blame themselves for not having a fulfilling life. You do not have to be this way, and you can start now.
At this point in my life, I am only 27. Even at the age of 27 I can think back to times in my life when I could have been better – more intentional. I could have showed up to my job everyday with the intention to outperform everyone. I could have spent more time with family members or friends before they moved on to another season of life. Whatever the case is, if I would have been INTENTIONAL I would have had purpose in all my days.
Some of you may be thinking that having intention seems exhausting-  and it can be. YOU MUST HAVE BALANCE. You can have relaxing weekends, evening, or whatever you want – just have that be your intention. I intentionally DO NOTHING some days so I can reset, relax, and reflect. Some days I will watch Netflix for 5 hours straight- but it’s because I was intentional the rest of the week and can afford to do so. The bottom line is I can do it without regret because I CHOSE to act that way. Doing nothing has just as much purpose as filling your day with errands and tasks.
Here is my point- life is very fragile and you don’t get to choose when you go- some people don’t even know they have gone- it can happen so quick. One day I will go, and in those moments I will be able to know that I took responsibility for how I wanted to live my life, how I wanted to build relationships and love, and how I wanted to believe- all through being intentional.
 
This workout is named after SFC Chrisopher Celiz, 1/75 Ranger. He was killed in action July 12th, 2018 on his 5th deployment to Afghanistan. He was my mentor for a short 5 month period on my last deploymet and introduced the idea of “intention” to me.

Moleskin

Two FNGs came out, RadioHead took a hammy injury, and Turtle is still recovering from a non F3 neck injury.
PAX were treated with a nice helping of Orange Juice and Donuts

News

Go Ruck Chattanooga is coming up (check slack Channel)
Veterans climb night at highpoint. All are welcome, veterans climb at a discount. this is something im putting together myself and  would love to see some guys out there. Ill pass more info through the channel.