Goals

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6 men, FNG included, joined me for a workout at the Badlands.  Message- set goals. Warm-o-Rama: SSH, Michael Phelps, LBAC-F/B, Air Presses, Reacher, Hillbilly THANG: (1) Mosey to bleachers: 2 Sets of 10 Merkins, 20 dips; 30 second wall sit. (2) Mosey to Circle: Block work- 2 Sets of 10 Merkins, Overhead Presses, LBCs, Mosey…  […]

Quick To Listen

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QIC encouraged the Pax to be quick to listen, slow to speak, slow to anger.  Listening is an essential component in a HIM’s development. Warmup SSH, Mosey, Michael Phelps, Air Presses, Arm/upper body stretching, Hillbillies, Reachers, Merkins, Monkey Humpers, Mountain Climbers, Flutter Kicks, Hello Dollies, Squats, Bear Crawl, Toy Soldier. THANG: Round 1: 20 Min […]

Results

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Theme/Message- Try different things to achieve different results.  We can’t keep doing the same thing and expect different results. Warmup: SSH, Reacher, MP, Air Presses, Limp, Arm Stretches, Shoulder Tap, Mountain Climber, Mosey THANG (1) 5 Burpees, 10s of Merkins, LBCs, and Plank Jacks- Run 50 yards – 10 HR merkins, 20 Mountain Climbers, 10 […]

Opportunities to Participate

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On a blustery morning in the Badlands, YHC encouraged the PAX to select an event/race to do.  Opportunities abound to challenge oneself – whether a race, a Q, a Spartan….. WARM-O-RAMA:  Mosey, SSH, Big Arm Circles, Arm Stretches, Limp Member, Reacher, Hillbilly, Mountain Climber, Burpees, Merkins, Plank Jacks, LBCs THANG:  Mosey to parking lot and […]

Block Work

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Mark Twain once wrote: “The two most important days in your life are the day you are born and the day you find out why.”  What is my purpose for today, for my life… WARM-O-RAMA: Mosey, Arm Stretches, Michael Phelps, LBAC-F/B, Reacher, Peter Parker, Merkins, Mountain Climbers, Mosey THANG: (1) 10 SSH/5 Burpees x3 (2) […]

Complex and Ineffective

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This morning the YHC intended to be complex and ineffective.  The mumblechatter provided confirmation that the Q was complex and ineffective (especially with two of the PAX wandering off). Warm-O-Rama- Various Stretching THANG: (1) Mosey to bridge; ladders up and down bridge (4 legs in all totaling 1.5 miles of bridge work). Mosey to BL.  Total […]

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 ….. […]