Simple and Effective

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8 HIM joined the Q to learn about patience.  With introductions complete, the F1 of the Fs commenced. Warm-O-Rama: 10 SSH, 10 Michael Phelps, 10 Air Presses, Limp Member, 10 Hillbillies, Arm Stretches, 5 Reacher, 10 Merkins, 10 Mountain Climbers, 10 Merkins THANG: (1) Mosey around field 1x then 10 Merkins, Mosey around field 2x […]

Wisdom

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The theme was wisdom.  Several HIMs articulated what Wisdom means to them- experience and listening to advice. WARM-O-RAMA: SSH, Michael Phelps, Air Presses, Hill Billies, Reachers, Run Stairs, Peter Parkers, Mountain Climbers, 5 Burpees, 10 Merkins, 10 Squats THANG: 10 Merkins and 10 Squats to field (movement included bear crawls, back pedal, karaoke, and forward […]

Q- Why did 19 HIM show up to run day?

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18 strong joined QIC for run day.  Why?  I don’t know, but it was impressive! Warmup: SSH, Limp Member, Reacher, Arm Stretches THANG: Speed work at the storage units. Approximately 3.3 miles Cool Down:  An array of stretching exercises COT: Various Events/Commemorations/Fundraisers including but not limited to Travis Manion, 9/11 Stair Climb, F3 Anniversary, and IPC. […]

Be Free

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11 PAX joined QIC on this hot and humid morning.   Be Free was the theme of the day. Warm-O-Rama: 10 SSH IC, 10 MP OYO, 10 Reacher IC, Limp Member, Left/Right Arm Stretches, 5 Peter Parkers, 15 Mountain Climbers IC THANG (1) 1 Burpee run 50 Yards, 2 Burpees run 50 yards, 3 Burpees ….. […]

One Goal

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7 PAX joined the QIC on this moist and misty August morning. The message was to encourage each HIM to consider setting one goal whether a race, event (Spartan), or activity to work toward. WARM-O-RAMA: Limp Member, SSH, Various Stretches THANG: Run from Badlands to IC bridge to boat ramp and back.  4.0 miles. COT: […]

Give Someone You Love A Hug!

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9 HIMs posted on run day at BL. WARM-O-RAMA- SSH, Reacher, Limb Member 10 HR merkins THANG- 4.0 mile journey through 20 Mile. Stopped every 5 minutes for exercises (LBCs, Mountain Climbers, Merkins, Monkey Humpers, Lunges . . .) COT- Announcements. Prayers. Encouragement for everyone to hug a loved one today!

Partner Up!

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WARM-O-Rama- Stretching and SSH THANG- Run 4.2 miles to Starling and back.  Galloway Method- 5 minute run/1 minute walk.  PAX encouraged to find a group/individual to run with so no man would be left behind. COT- Announcements; Prayers for medical care/procedures and recoveries.

Fur Ball Buster

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Warmup: SSH, Stretching, Merkins, Mosey, Bear Crawl, Crawl Bear THANG (1) FRBL (Q calls out forward backward right or left and down for Burpee) 3 minutes, 2 minutes and then 1 minute (2) Ladders:  Start with 1st rep of exercise then mosey to other sideline 2nd rep then mosey to other sideline 3rd rep…. until […]

Obedience

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7 HIM posted this wet and rainy morning.  Obedience is submitting to another’s authority, which is difficult to accept and embrace, but a necessary discipline and practice to achieve meaningful things in life. Warm-O-Rama:  SSH, Arm Stretches, Mosey, Bear Crawl, 5 Burpees THANG: Wall Sit for 1 minute, Toy Soldier to first light pole and […]

Spring Training

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13 HIMs descended to the Badlands this morning appearing a little groggy following the Super Bowl .  With football season over, the focus now turns to baseball.   The time honored tradition of spring training is upon us.   The YHC asked a variety of baseball trivia questions.   Wrong answers resulted in Burpees. Warm-O-Rama: SSH, Stretching, Bear […]