Stagecoach V-VQ Beatdown

Weather: Who knows

VQIC: – Stagecoach VQ

5 Core Principles

  • Free
  • Open to all Men
  • Held outdoors, rain or shine, heat or cold
  • Peer led
  • End with Circle of Trust
”The Third 500”

I was reading the book, Freed to Lead,  by Dredd and OBT.  There was once section where OBT was talking about his days in college where he was part of the crew team. For the record, I don’t know anything about crew, I was raised in a urban part of NJ and we were NOT getting in any of the lakes because you just might be purple when you get out.

The one section OBT discusses a crew race is 2,000 meters.  The team would break it up into 500 meter increments.

  1. The first 500 the team would sprint off the line.
  2. The second 500 the team would settle down into their race cadence.
  3. The fourth 500 would be “balls to the wall” essentially empty the tank.
  4. The third 500 is where the races were won or lost.
Let’s break that down to a HIM level:
  • The first 500, Birth to college.
  • The second 500, College to Career
  • The forth 500, 60-80 year old most HIM “have the option to gently slide into the finish or rage against the dying of the light.”
  • The third 500 is where the majority of our PAX is 40-60 years old.

The third 500 is where the Sad clown can settle in, think about it:

  • In the past we would look for a mentor, today we are now the mentor.
  • In the past we would look up to the coaches, today we are the coaches.
  • In the past we use to look to parents for some cash, today we are now the ATM!
The third 500 section of the race or life is pivotal. We can embrace it and give it all we have, this will ensure the forth 500 is comfortable and secure. Or we can Sadclown and hope for the best, depend on others etc. That is not our PAX, we are leaders and willing to do what is necessary to finish the race. Embrace the third 500…. 
Warm up:
Short mosey. Include high knees, nur,  and shuffles both left and right.
  • 20 SSH I/C
  • 20 Michael Phelps
  • 20 Overhead Claps
  • 20 Strawberry Pickers
  • 20 LBCs
  • 20 Flutter Kicks
The Thang:
The Ladder
Todays beatdown will include 5 exercises:
  1. Burpees
  2. Salsa Dips
  3. Merkins
  4. Carolina Dry Docks
  5. Mountain climbers
Sorry, 6 exercises: A short run across the street, to the neighbors driveway, stop sign or a 5k (Lancelot)
Let’s start

Step 1

  • 10 burpees
  • take a short run
Step 2
  • 10 burpees
  • 20 salsa dips
  • take a short run
Step 3
  • 10 burpees
  • 20 salsa dips
  • 30 merkins
  • take a short run
Step 4
  • 10 burpees
  • 20 salsa dips
  • 30 merkins
  • 40 carolina dry docks
  • take a short run
Step 5
  • 10 burpees
  • 20 salsa dips
  • 30 merkins
  • 40 carolina dry docks
  • 50 mountain climbers.
  • take a short run
Now you are up the ladder we need to get back down:
Step 6
  • 10 burpees
  • 20 salsa dips
  • 30 merkins
  • 40 carolina dry docks
  • take a short run
Step 7
  • 10 burpees
  • 20 salsa dips
  • 30 merkins
  • take a short run
Step 8
  • 10 burpees
  • 20 salsa dips
  • take a short run
Step 9
  • 10 burpees
  • take a short run.
Extra credit:
  • 20 Big Boys
  • 20 Heal Taps
  • 20 Flutter kicks
  • 20 LBCs

Prayers/Praises

  • Prayers for DeFib as he arrived in NJ today to start his 8-week assignment at the Hackensack University Medical Center ICU in crisis.
  • Prayers for Jen and the remainder of the LoPresti family
  • Prayers for Sarah and Lori
  • Prayers I-spy and son Lukas, will hopefully coming home from NICU Friday
  • All first responders and those who keep things going!

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