Tag: Lions Den

QIC:  Mr. Clean

Date: 3/27/2020

PAX: Back Pew, Band Camp, Blindside, Burrito, Cable Cutter, Chief, Dundee, Footloose, Geek Squad, Hambone, Hasbro, Mardi Gras, Milkman, MoneyBall, Mr. Met, Payload, Recycle, Roomba, She Shed, Snow Cream, U-Turn

AO: Lions Den

Conditions

60’s. Light Drizzle.

COP

SSH – 15 IC

Shoulder Blaster

• BAC – 15 IC
• Reverse BAC – 15 IC
• MNC – 15 IC
• Cherry Pickers – 15 IC
• Seal Claps – 15 IC
• Overhead Claps – 15 IC
• Mike Tysons – 15 IC
• Chinhooks – 15 IC
• Front Raises – 15 IC
• Overhead Press – 15 IC
• Albatross – 15 IC
• 45° Holds – 15 IC 

Forward Fold – 15 IC

Willie Mays Hays – 15 IC 

The Thang

Designed workout to continue attempts to honor social distancing. All rep counts have significance.

Separation Stations

Blindside Yells: “Activate Glutes” — 15 Monkey Humpers

Burrito Yells: “Bring Sally Up” — 10 Jump Squats

Geek Squad Yells: “Bust a Move” — 5 Half Burpees aka Squat Thrust

MoneyBall Yells: “Hey Kool-Aid” — Jail Break to 3rd Light Pole on Hill

Station 1                   

Shoulder Press — 39               

Close Grip Bent Over Rows — 42           

Curls — 25                       

Dips — 39                       

Wide Merkins — 42                   

Station 2

Michael Phelps — 81

Wide Grip Bent Over Rows — 42

42’s Curls (14 Low Curls, 14 High Curls, & 14 Full Curls)

Diamond Merkins — 25

No Weight Flies — 81

Station 3                   

Coupon Swings — 39               

Upright Rows — 42               

Reverse/Overhand Curls — 25           

Skull Crushers — 25                   

Inchworm Merkins — 25                

Station 4

Alternating Shoulder Taps — 81

One-Arm Lawnmowers — 42 (21 Each Arm)

Hammer Curls — 25

Close Grip Bench — 39

Decline Merkins — 42

COT

15 in the warm-up for 15% of Americans battling mental illness.

42 for the TN’s rank in providing care for YOUTH with mental illness.

38 for TN’s overall rank in mental illness care.

25 for Youth who did not receive any services

Psalm 13:1-6

1 How long, Lord? Will you forget me forever?

    How long will you hide your face from me?

2 How long must I wrestle with my thoughts

    and day after day have sorrow in my heart?

    How long will my enemy triumph over me?

3 Look on me and answer, Lord my God.

    Give light to my eyes, or I will sleep in death,

4 and my enemy will say, “I have overcome him,”

    and my foes will rejoice when I fall.

5 But I trust in your unfailing love;

    my heart rejoices in your salvation.

6 I will sing the Lord’s praise,

    for he has been good to me.

Luke 12:25 Who of you by worrying can add a single hour to your life?

1 Peter 5:7 Cast all your anxiety upon the Lord because he cares for you.

Ephesians 4:26 In your anger do not sin, do not let the sun set while you are angry. Do not let the devil get a foothold

Revelation 3:20 Here I am! I stand at the door and knock. If anyone hears my voice and opens the door, I will come in and eat with that person, and they with me.

NONE of the words I’ve read are new, BUT ALL the words I have read are TRUE! As you leave today take an awareness of the mental illness problem we face in our country, BUT DO NOT focus on these problems.  Turn YOUR focus to the passages I’ve read and the comfort we take in GOD.

Moleskin

22 HIM. Lion’s Den. Friday…..Too much to add

News

Memorial Day Convergence 0700 The Hot Dame

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QIC: Mr. Clean

Date: 02/14/2020

PAX: Blindside, Burrito, Chief, Fissure, Footloose, Friar Tuck, Hasbro, Jaywalk, Milkman, Moneyball, Oil Can, Radiohead, Roomba, She Shed, Sidekick, FNG – Booby Trap

AO: Lion’s Den

Conditions

Dry. 31 degrees. Feels like 25 degrees. Breezy.

COP

SSH — 15 IC

Finkle Swings — 10 Each Leg

Willie Mays Hays — 10 Each Direction OYO

SSH — 15 IC

Grady Corn — 50ish OYO

The Thang

Prosciutto has a great recommendation for routines like this: get a number in your head, get to that number, and rest (only for a sec.), and I recommend the same in this situation with the goal that each Pax completes ~50-60 reps. Please also remember you choose how hard you push yourself, BUT there is another Pax repping it out at Startex.

I had to share with the Pax who, how, and where this ALARMS workout came from. Thanks Pro.

Additional items YHC recognized post workout: the Pax truly helped each other. Somehow, in spite of me, explaining ALARMS all at once with Burrito “helping” me, the Pax stayed on the right exercises and pushed themselves. Great Job men!

A.L.A.R.M.S.

Arms (Dips)

Legs (Cotton Eyed Joes)

Abs (Leg Raises)

Rhomboids (Rows [Bent Over/Upright Superset])

Medials (Sumo Squats)

Sternocostal (Incline Merkins) 

Coopers
At the two opposite corners of the track (generally done in whole lap increments), Pax did 10 reps of the following exercises and decremented from there.

( Burpees, Dolly’s, Merkins) — Due to time constraints, a couple of Paxers maxed at 6. The rest of us maxed at.

COT

YHC had to read the COT prepared simply due to the emotional nature on it. It goes as follows:

I missed some time, not a lot, but plenty enough.  I took time away to adjust some things and improve my character.  I left to fix some things and even blamed F3 (or men in it).
Here is the fact of the matter: I got butthurt. I hit a tailspin. I was headed into a darkness. So, what fixed it and why am I here leading today?
People often say “God will never give you something you cannot handle”, BUT I completely disagree.  Yes, you heard that right. I disagree.
BECAUSE, the devil will give you plenty of things you cannot handle, BUT you will never get something that GOD can’t handle.  Let Go. Want to lead? Learn to relinquish control. Learn to fail and learn. Learn to learn. Learn to love. Learn to love yourself, your family, your friends, your enemies (it’s called forgiveness), BUT most of all GOD. 

P.S. — Let this be my first effort to make amends with the men of F3 who placed but lost trust in me or know me as only a Slack icon.

Moleskin

–Burrito has officially limited my conversations with him.
–Sidekick claims he has bad knees….
–Friar Tuck continually inspires
–Even 50 Grady Corns fails to affect Burrito’s mumblechatter levels
–Burrito — “I could watch you Sumo Squat all day”
–Sidekick — “I am not intelligent enough to use those things, nor am I interested in any bondage devices” (flashbacks of “grab your apparatus” immediately spawned”)
–I’m bad at apologizing for being a Christian, so….sorry not sorry.

News

Tuff Muff — Saturday, 02/22/2020
***0530 — Lion’s Den (Peanuts on Q)
***Mosey to Landfill
***0700 — Landfill (Count on Q)
***Mosey to Hill City
*** ~0830 — Hill City (Sidekick on Q)

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