Forgive me Sky Q for I haven’t Q’d. It’s been 109 days since my last Q. It’s been wayyy too long since I’ve led a beatdown. Principle #4 of F3 – peer led in a rotating fashion. I encourage you all to sign up to Q and I posting this for myself to keep me […]
Seek Empathy “Nobody cares how much you know, until they know how much you care.” Theodore Roosevelt Warmup SSH x10 IC, MP x10 IC, LM OYO, The reacher x10 IC, DD stretch OYO The Q introduced to co-Q – Sally Moby song “Flower” – Merkin challenge, start in Low push up position “Green sally UP” […]
5 PAX joined the YHC for a non traditional Run day by modifying a Rugby based endurance workout called the Rectangle Warmup – Mosey around parking lot, OYO, stretching The Thang – 6 cones spread ~10 yards apart in the parking lot in the shape of a rectangle Group 1. Mosey (Jog) the perimeter 60 […]
5 PAX posted in the virtual zoom gloom (ITVZG) with a surprise 6th PAX “zoombombing” on our beatdown…Doorbell rings, YHC asks, “did someone invite company over?” Hey, it’s Zamboni …”I was in the virtual neighborhood!” …Have a little coffee cake while we do 5 burpees for good measure. Not to be distracted, today was leg […]
10 PAX unfartsacked themselves to get what they came for. A standard, down and dirty beatdown that tests your mind, will and emotions. Keys to success: Positive attitude, encouragement from your brothers, competition and accountability! YHC is reminded of just how much we need others in our lives for support, encouragement and accountability. There is […]
What can I say, that sucked in the best way possible. YHC just awoke from his afternoon nap to write this. What is abundantly clear is that today’s beatdown “left a mark” as they say on the 10 HIM that came ready to embrace the suck. YHC may have been the architect, but each PAX […]
The New Normal…It’s going to be hard but, Iron Sharpens Iron. What’s your new normal? Warm-A-Rama SSH, Phelps, Good Mornings, Little Baby Arm Circles, Merkins Blackjack (21s) – do 1, then run 25 yrds, do 2, run back, do 3…up to 21 Odd numbers do Step-ups or Box Jumps, Even numbers do Hand Release Merkins […]
Second solo Saturday beatdown for YHC in his friendly Harbor Island neighborhood park in the unincorporated community of Fleming Island. With the park only 0.65 miles from his house, YHC was able to find it after a 2.39-mile run. Hey, it was dark when YHC started COP SSH x20 IC Hillbillies x10 IC Don Quixote […]
Scholars believe that the Jesus carried only the cross beam on his way to Golgotha. The entire weight of the Roman cross was about 300 pounds, with the cross bream being about 100 pounds. It is also believed that he carried the cross beam a distance probably less than ½ mile. Tradition has it that […]
Suggested Pre-Virtual Warm Up: 11 SSH – 4 count 11 Imperial Walkers – 4 count 11 Merkins – 4 count 11 Reverse lunge – 4 count 11 Mountain climbers – 4 count Easy Mosey 400 meters Message of the day – “Toughness of body is a weapon indispensable to victory.” Psychology of the Fighting Man […]
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