01.15.22 – Paycheck Pilates*

AO: Southpaw | 3200 S Irby St, Florence, SC 29505

The Pax: Bunker, Paycheck (QIC), Spirit Fingers, Wee Man

Total Distance: 0.91 mi

Conditions: Partly Cloudy, 34°F/ “feels like” 28°F.

As South Carolinians, it’s basically a natural disaster when it dips below 36, so that essentially makes the Pax that showed up unstoppable heroes. So, you’ve got that going for your Saturday.

Disclaimer: I am not a professional, give it your best, modify as needed.

W A R M U P:

“#”  =  in cadence

– Forward claps x 10 #
– Overhead claps x 10 #
– Prisoner Squats x 10 #
Prisoner Squat

– Imperial Walkers x 10 #
– Side Straddle Hops x 20 #
– High Knees x 20 #


T H E  T H A N G:


PAYCHECK PILATES* | Parking Spot AMRAP (As many Rounds As Possible)

* Polar opposite of Pilates.

Prior to the workout, I grabbed my 50 lb kettlebell, AKA Big Hefty, to pace out a 30 second farmer carry as the lynchpin/station rotator. It turns out that the non-parking spot from the soccer field entrance spot to the grass is exactly a 30 second farmer carry at normal pace. Stations were set out. Rather than removing stations due to the natural disaster mentioned above, 60 seconds counted silently during and “rotate” announced by Q, if no Pax were on the Farmer carry station at that particular moment. Wee Man, who arrived with an additional 50lb kettlebell, suggested a double Farmer Carry, and the adaptation was implemented, loathingly by some and greedily by others!

MMR 2022-01-15 at 1.17.18 PM
Stations:

1.)  60 second 100lb Farmer Carry (50 lb each arm) LINK: Loaded Carries Are Simple, Efficient—and They Work Your Whole Body

2.)  20 lb Slam Ball – Squat, then push pass into air as high as possible, from chest

3.)  40lb Ruck Bucket Squat – Hold ruck at chest in an isometric bicep curl contraction. Squat until glutes touch bucket. LINK- How to Master the Squat (and why)

4.)  110lb Deadlift – Rouge 20lb Stubby Axle (fat grip) + 2 45lb plates Deadlift.  LINK: How To Deadlift: The Complete Guide to Perfect Form…

5.) 20 lb Wood Choppers

6.) 20 lb Wood Choppers

  DB Wood Chop

7.)  Cinderblock Dips – 2 upright cinderblocks, 1 hand on each, body in center, dips performed in the center.

8.)  20 lb Kettlebell Swing LINK How to Do A Kettlebell Swing

After each round, extra work was done.

After Round 1:  Mosey to farthest end of the parking lot. Halt. 10 Bonnie Blairs (each leg).

Bonnie Blairs

Mosey Back.

  • 10 Hand-Release Merkins

HRA

After Round 2:

  • Mosey to Irby, but Halt at each telephone pole for 5x5x5.

a) 5 Hand-Release Merkins, 5 Jump Squats, 5 Hand-Release Merkins

b) Rinse and repeat.

c) Rinse and repeat.

d) Rinse and repeat.

e) Explosive Incline Merkins at bleachers, 5 jump squats, 5 Hand-Release Merkins

f) 5 Hand-Release Merkins, 5 Jump Squats, 5 Hand-Release Merkins

g) Rinse and repeat..

h) Rinse and repeat.

After Round 3:

  • Mary:

a) High Plank, 10 seconds

b) Mountain Climbers x 20 #

b) Shoulder Taps x 10 #

b) Heels to Heaven x 10 #

3 Minute Warning- Pax Choice

a) Hillbillies x 10 (Spirit Fingers)

b) Burpees x 5 (Bunker)

c) Elephant Walks Calf Stretch and Quad Flex x 10 (Wee Man)


M O L E S K I N E:

‘Consistency Builds Trust’

Image from iOS (2)

“…it was reported that because of the dangers from the hurricane, the military members assigned the duty of guarding the Tomb of the Unknown Soldier were given permission to suspend the assignment.
They respectfully declined the offer, “No way, Sir!” Soaked to the skin, marching in the pelting rain of a tropical storm, they said that guarding the Tomb was not just an assignment, it was the highest honor that can be afforded to a serviceperson.
The tomb has been patrolled continuously, 24/7, since 1930.”

A while ago, the M had been watching a Netflix show where essentially strangers were getting married. I was walking through and stopped dead when the hybrid preacher-therapist-counselor was explaining to the couples that because they did not know each other, it was imperative that they build trust via consistency.

Why the dead stop? This applies to any and every relationship. It is a universal principle often overlooked.

In addition to above, as a devotional, this was shared with the Pax present, with the request to keep this AO, Southpaw, in mind while reading this Facebook gem:

“On Jeopardy the other night, the final question was: “How many steps does the guard take during his walk across the Tomb of the Unknown?”All three missed it.Tomb of the Unknown Soldier

How many steps does the guard take during his walk across the Tomb of the Unknown and why?

  • 21 steps. It alludes to the twenty-one gun salute, which is the highest honor given any military or foreign dignitary.

How long does he wait after his about face to begin his return walk and why?

  • 21 seconds for the same reason as above.

Why are his gloves wet

  • His gloves are moistened to prevent his losing his grip on the rifle.

Does he carry his rifle on the same shoulder all the time and if not, why not?

  • He carries the rifle on the shoulder away from the tomb. After his march across the path, he executes an about face and moves the rifle to the outside shoulder.

How often are the guards changed?

  • Guards are changed every thirty minutes, twenty-four hours a day, 365 days a year.

What are the physical traits of the guard limited to?

  • For a person to apply for guard duty at the tomb, he must be between 5′ 10′ and 6′ 2′ tall and his waist size cannot exceed 30.’
  • Other requirements of the Guard:They must commit 2 years of life to guard the tomb, live in a barracks under the tomb, and cannot drink any alcohol on or off duty for the rest of their lives.
    • They cannot swear in public for the rest of their lives and cannot disgrace the uniform {fighting} or the tomb in any way.
    • After two years, the guard is given a wreath pin that is worn on their lapel signifying they served as guard of the tomb.
  • There are only 400 presently worn.The guard must obey these rules for the rest of their lives or give up the wreath pin.
  • The shoes are specially made with very thick soles to keep the heat and cold from their feet. There are metal heel plates that extend to the top of the shoe in order to make the loud click as they come to a halt.There are no wrinkles, folds or lint on the uniform. Guards dress for duty in front of a full-length mirror.
  • The first six months of duty a guard cannot talk to anyone, nor watch TV.
  • All off duty time is spent studying the 175 notable people laid to rest in Arlington National Cemetery. A guard must memorize who they are and where they are interred.Among the notables are: President Taft
      • Joe E. Lewis {the boxer}
      • Medal of Honor recipient Audie Murphy, {the most decorated soldier of WWII} of Hollywood fame.
  • Every guard spends five hours a day getting his uniforms ready for guard duty.

     ETERNAL REST GRANT THEM O LORD, AND LET PERPETUAL LIGHT SHINE UPON THEM.In 2003 as Hurricane Isabelle was approaching Washington, DC , our US Senate/House took 2 days off with anticipation of the storm.

     On the ABC evening news, it was reported that because of the dangers from the hurricane, the military members assigned the duty of guarding the Tomb of the Unknown Soldier were given permission to suspend the assignment. 

     They respectfully declined the offer, “No way, Sir!” Soaked to the skin, marching in the pelting rain of a tropical storm, they said that guarding the Tomb was not just an assignment, it was the highest honor that can be afforded to a serviceperson.

     The tomb has been patrolled continuously, 24/7, since 1930.God Bless and Keep Them.

I don’t usually suggest that many posts be forwarded, but I’d be very proud if this one reached as many people as possible.

We can be very proud of our young men and women in the service no matter where they serve.
Duty – Honor – Country
IN GOD WE TRUST — with Herbert F Wieland.”

THIS WEEK’S CHALLENGE:

  • Read all links above. For your convenience, all links open in separate tabs (go back and open this original link in your browser first).
  • Read and bookmark links below.
  • Print at least one link.
  • Share at least one link.

COMMITMENT (Q3.9)

CONSISTENCY (Q3.10)

Introduction to QSource

Why Every Man Should Be Strong


CIRCLE OF TRUST

ANNOUNCEMENTS-

F3 Ruck Club- MLK Ruck is postponed due to safety concerns attributable to tomorrow’s forecast.

Royall Rumble: Monkey is planning an epic Beat Down for 1.29 at 7AM. All AO’s will converge for this annual Big Course Event for Rumble. Stay tuned for more information.

4.16.22: F3 Marion will host a GoRuck Cloverleaf.

PRAYER

PLEDGE




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