Disciplined

February 26, 2020

WHEN: 02/26/2020
QIC: Grunge
PAX: Gilligan, Nubbin, Pusher, Brick, Busch League, Milton

Grunge Churham Q Count To Date:

  1. ThickBush (1/6)
  2. Hare Ball (1/7)
  3. Strollin’ Rone (1/14)
  4. Pooty Tang (1/17)
  5. AM-SCRAM (1/23)
  6. Moosenlauf (1/30)
  7. Sugar Walls (2/21)
  8. The Cack (2/24)
  9. Funkus Amongus (Today)

Day Two of the Trip Nip.

Waking up before 0400 really kinda sorta blows.

Was ahead of schedule until I pulled into the wrong parking lot. That really kinda sorta blows.

Met up with a 6 pack o’ PAX already engaged in SSH, x 10 IC – which was on the menu to kickoff WU – so thanks brothers, good start.

WARM UP

Mini S/P/I (Standard/Plyometric/Isometric)

  • Standard Merkin, x 10 Single
  • Plyo Merkin, x 10 Single
  • Low Plank Hold, x 10 Count
  • WWII, x 10 Single
  • Plyo V-Up, x 10 Single
  • Hollow Hold, x 10 Count
  • BW Squat, x 10 Single
  • Plyo Jump Squat, x 10 Single
  • Low Squat Hold, x 10 Count
  • SSH, x 10 Cadence

MAIN EVENT

So for those who are not familiar with my current training routine, I typically run between 60-80 miles per week, in addition to any boot camps, strength training sessions, etc. For this reason, when I Q a workout these days, I tend to not want to do a whole lot of running. As such, I chose to lead the PAX up to the Orange High track.

Had the PAX line up with approx 30-35 or so yards of track to work with. Personally, when it comes to boot camps, I like to grind out the reps. I am a rep man. So, I figured today’s workout will be to scale the Grunge-mas stack.

Concept is straightforward. We start with a single exercise/movement. Next, we add a layer of another exercise/movement. Then we add a third, then fourth…etc, and keep adding until we run out of time.

  • Round One: Bear Crawl, 1 length (approx 30-35 Yards)
  • Round Two: Run, 2 Lengths + Bear Crawl, 1 Length
  • Round Three: WWIIs, x 10 Single + Run, 2 Lengths + Bear Crawl, 1 Length
  • Round Four: Merkins, x 10 Single + WWIIs, x 10 Single + Run, 2 Lengths + Bear Crawl, 1 Length
  • Round Five: Burpees, x 10 OYO, Merkins, x 10 Single + WWIIs, x 10 Single + Run, 2 Lengths + Bear Crawl, 1 Length
  • Round Six: Jump Lunges, x 10 OM1-2, Burpees, x 10 OYO, Merkins, x 10 Single + WWIIs, x 10 Single + Run, 2 Lengths + Bear Crawl, 1 Length
  • Round Seven: Flutter Kicks, x 10 Cadence, Jump Lunges, x 10 OM1-2, Burpees, x 10 OYO, Merkins, x 10 Single + WWIIs, x 10 Single + Run, 2 Lengths + Bear Crawl, 1 Length
  • Round Eight: Diamond Merkins, x 10 Single, Flutter Kicks, x 10 Cadence, Jump Lunges, x 10 OM1-2, Burpees, x 10 OYO, Merkins, x 10 Single + WWIIs, x 10 Single + Run, 2 Lengths + Bear Crawl, 1 Length
  • Round Nine: Glute Bridges, x 10 Single, Diamond Merkins, x 10 Single, Flutter Kicks, x 10 Cadence, Jump Lunges, x 10 OM1-2, Burpees, x 10 OYO, Merkins, x 10 Single + WWIIs, x 10 Single + Run, 2 Lengths + Bear Crawl, 1 Length
  • Round Ten: 8 Count Body Builders, x 10 OMC, Glute Bridges, x 10 Single, Diamond Merkins, x 10 Single, Flutter Kicks, x 10 Cadence, Jump Lunges, x 10 OM1-2, Burpees, x 10 OYO, Merkins, x 10 Single + WWIIs, x 10 Single + Run, 2 Lengths + Bear Crawl, 1 Length
  • Round Eleven: BW Thrusters, x 10 Single, 8 Count Body Builders, x 10 OMC, Glute Bridges, x 10 Single, Diamond Merkins, x 10 Single, Flutter Kicks, x 10 Cadence, Jump Lunges, x 10 OM1-2, Burpees, x 10 OYO, Merkins, x 10 Single + WWIIs, x 10 Single + Run, 2 Lengths + Bear Crawl, 1 Length

At the end of Round Eleven, we hit about 0611 ish. Too bad this is not a one hour workout. Time to call it and head back to Start Ex for…

MARY

  • Spider Jumps (Burpee with 4 XL Mtn Climbers), x 10 OMC
  • Burpees, x 10 OYO

Recover. Time.

COT/BOM

Announcements

  • Nubbin: The Wolf, this Saturday, 0700 @ Duck & Weave. I guess someone tossed some scat which threw some others into a tizzy, so there will be an EC slap fight between Tibbles and Tibbers, the two Sat workouts. If you want a piece of that action, then you will need to show up at D&W 0600.
  • Kudos to Nubbin, Pusher, Gilligan and Busch League for showing up on Day Two. Good to see Brick and Milton again. Hope to see you all Fri as well.
  • I fully expect Halfback to show up this Friday @ Duck & Weave. This one is for you, Mr. Hollywood.

Name-0-Rama

BOM

So, as discussed at Monday’s Cack-fest, the plan for YHC’s Q’s this week is to come up with a word that captures the qualities that make for a good person. For this morning, I chose “disciplined.”

IMHO, a person who is disciplined is one who is able to commit, has resolve, avoids temptation, takes care of themselves, develops good habits, sets boundaries, clearly defines and establishes goals, takes active steps towards accomplishing those goals, is unwavering, etc.

Napoleon Hill provides this bit of wisdom: “Self discipline begins with mastery of your thoughts. If you don’t control what you think, you can’t control what you do. Simply, self discipline enables you to think first, and act afterwards.”

Personally, I find that a disciplined mind is a formidable one because it is fully in control. A mind that is fully in control is able to conquer anything in its path and accomplish anything that it chooses to. Take this as you go about your day. Strive to be disciplined. Aye!

Prayers for Nickelback and his family on their trip abroad & for a safe return

Prayers for Milton’s M and his family

See you Fri. Peace.