Tons of fun

Well done men of Bellevue

15 men had tons of fun in Bellevue this morning (new AO record for attendance!) Great work in recruiting by all, and by Dig Dug (site Q)!

The Pax:
Salsa, Xbox, Dig Dug, Dial Up, Mueller, (the) Hoff, Ferris, Bull Horn, Dilfer, Elon, Dry Dock, Peloton, Icky, Blue (VQ)

Warmup (“just a few (5- or 10-count) reps of each”… Q took the reps kinda slow, knowing what would soon be happening)
– side straddle hop, merkins, sit ups, squats

The Thang:

Modified APFT (Army Physical Fitness Training) exercises
– Mosey to middle of park, find a partner, form two lines, partners facing each other
– 1 minute max-effort pushups: one partner goes while other holds fist under chest (flapjack)
– 1 minute max-effort situps: one partner goes while other holds feet in place (flapjack)

Form 3 teams of 5 pax
– each team picks up a 100+ lb sandbag “worm” (2 bags connected by a carabiner)
– “mosey” to south end of park (it looks different with sandbags)

“Swedish ‘Ton of Fun’ Mile” around the track, counter-clockwise
– two guys at front of each team pick up the worm and complete 20 reps of an exercise (20 reps x 100# = 1 TON of weight movement), while the rest of the team does burpees
– those same two guys carry the worm a quarter lap, where they happily drop said worm for the early birds at the back of their team line
– two guys from the back of each team step forward. Repeat-o for a full mile and more than 8 tons of lifting for each team. 24 tons total.
– Exercises with the worm included: deadlifts, thrusters, overhead holds for 20 seconds, static hold at bottom of squat, shoulder-to-shoulder, overhead squats
– Completed the mile at west side of park

A little sprint work to balance all that long, slow stuff
– sprint to electrical box in center of park and back
– as a team, run to railing at top of fountain, and bear crawl back (just to cool off our hands in the wet grass)

6 MoM
– 10-count flutter kicks with some guys holding sandbags over their heads (rotate other guys in for more)
– Bro-tractor with sandbags over head (rotate other guys in)

Moleskin:
– Inspired to see so many pax in attendance! I think at one point we were up to 50 or so (did I count wrong)… but then the sandbags came out… so the final count was 15, lol
– Lots of “interesting” sounds during the APFT pushups and situps… mostly positive words of encouragement & cheering … but also some grunting and other guttural noises
– Wow. The teams got after the sand bags. Working with weight is no joke. So awesome to see guys jumping right in, both to try something new… and also to work as a team to get stuff done
– Specific shout-outs to Dig Dug and Xbox who, at different times, let me know that the sandbag stuff was too easy. Beasts.
– Very inspired by Bull Horn… on his second day ever at this AO… jumping right in and pushing through a very heavy slog-fest. Love his commitment!
– Perhaps I need not say more than to draw attention to the photo. This was at the end of the fun… Look at those smiles. Infectious.
– We were having so much fun under the weight, and working together, that a large number of passers-by stopped to either gawk or encourage us. Several invites were overheard!

Announcements
– 2nd Kidvergence this morning at KIMS at 9. First one was very well attended.
– Bellevue AO won the recent competition for most FNG’s! (Coffee on Dig Dug this morning!)
– New 12-week competition to have as many VQ’s as possible. Several guys gave verbal commitments!
– Look for F3 Puget Sound newsletter to be emailed on Sunday

Words:
– “You are more valuable than a telephone pole.” Inspired by a story told to Blue by a homeless man he knows. The man, “J,” had all his belongings fire-bombed by someone who wanted him dead. His tent & belongings happened to be beside a telephone pole. J did not get much response from the police, but several authorities came out in force to inspect the damage done to the telephone pole, and to plan their investigation into who damaged the pole. J knows that he is infinitely more valuable than that pole, although he wasn’t getting much support from others in reminding him. What are the “damaged telephone poles” in our lives that some might have us believe are more valuable than us? Is it a lost job, a failed relationship? Those things might get more attention than us, but know in your heart that those things do not define you. You have inherent, infinite value. Perhaps we can pass along that reminder to someone who needs to hear it.

Naal’s custom therapy

PAX; beckham, gorkha, earl, thriftshop, xbox, naal, skip, jujitsu(FNG), zombie(FNG), blackjack, nietzche, supra

 

Warmup:

Jog a lap, Cotton Pickers, Windmills, Merkins (pushups), arm circles small\big and forward\backward

 

Dora 1-2-3 : team up in groups of two, one person runs (to the other end of the field and back) while the other works towards the goal of completing:

100 Diamond Pushups

200 Squats

300 LBCs (Little Baby Crunches)

 

BOMBS : Like Dora but with these exercises (to help us remember, the exercises spell out BOMBS)

50 (B)urpees

100 (O)verhead Claps

150 (M)erkins (pushups)

200 (B)ig Boy Situps

250 (S)quats

 

 Flutter kicks, Plank, V-Ups, Mahktar N’ Diayes

Words of Wisdom : 

Few years back I was into climbing a lot. There was this tough wall I was trying to accomplish for a long time but always failed. One fine weekend I was with my family and few friends in the facility showing off my skills and I probably reached the closest to summit that day than I ever did in the past. While climbing up, my leg brushed against a chipped rock and I started bleeding, though I did not realise apart from a little prick. When I looked down, I could see the small figures of my family and friends way down from that height trying to tell me something with exaggerated gestures. I could barely hear them but it looked like they were trying to egg me on to reach the summit. One final push and I was there. Finally! When I got down, I noticed some angry faces, which I was not expecting. My family and friends told me, they were trying to ask me to get down as I was bleeding profusely. And I thought they were pushing me to complete the summit.

Though I had some folks miffed with me, this incident gave an important life lesson. When you hear noises on your way to your destination trying to push you out of the path, channelize them to work in your favor. Either turn deaf or convert them to positivity.