Top To Bottom Four Corners with The Beastie Boys Essentials

QIC- Crabcakes Weather- 76 and not too humid Pax- Sully, Lobstah, Trump, Lancelot, Chilipepper, Goob, Ripken, Pudge,, Posh, Crabcakes, StageCoach 0515- Crabcakes reviewed the five core principles and advised the PAX to grab their waters because we weren’t coming back to this area.  The workout started with a mozy around the parking lot down the …

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Love God, Love People…. and love yourself, kinda

QIC- Goob Weather- very breezy and actually kind of nice Pax- Snapshot, Steel, Wolverine, Kotter, Stagecoach, Pin Cushion, BP20, Red Card, Goob At precisely 5:15:00 while the Pax were trying to figure out who was on Q, Goob barked out the 5 core principles and pled with the men to follow his lead for a …

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Fast & Furious

On a muggy, lightning-filled night/morning, Goob and YHC set out for a  3 mile pre-run.  This would later be recognized as a “stupid decision.”  During this short run, we determined how America should work.  Not sure why it has taken 535 politicians in Washington so long. Prior to said run, we noted that the Nolan …

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v.A.p.e.

16 pax, Condenser at the Q visualize, ARTICULATE, persuade and exhort… these are the four skills a leader must APPLY to be effective. Much more of that here: read: https://f3nation.com/lead-right-q3/ and/or listen: https://open.spotify.com/episode/4WRGP7WLMDsnYelquzA853?si=DDRsmN-JStGeW5FX2RlPow and/or watch: https://youtu.be/RDJgOZamUmE Men, we must APPLY these skills. Many of us HAVE THE SKILL to articulate, BUT WE FAIL TO DO …

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Not Humid and Hot Monday 8/10

Conditions: 77 degrees and 91% humidity “like a sauna” Mozi  We circled the parking lot twice including high knees, Nur and kerioke. Warmup SSH, Peter Parker’s, mikey Phelps and bad back stretches.   The Thang (chili would be so proud) We did a series of execises on the basketball court and between exercises, we had to run …

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TGIF Workout!

It was an honor to VQ 21 strong and able men at Nathan Benderson Park for a long-winded beat down. The sessions started at 5:15 with 5 Core principles, a disclaimer, and a thorough warm-up. Warm-Up (x2): Windmills, storm troupers, moroccans, squats, mnt. climbers, press-ups, arm circles and Michael Phelps. We proceeded with a short …

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A burpee or two

We had 19 Pax out for a beatdown at Nolan, including Jimmy Dean circling around on his bike. If you fart-sacked and missed this beatdown, you can make up for it by doing 201 burpees. The warm-up was standard with a couple of laps of the Nolan parking lot, followed by Side-straddle hops, strawberry pickers, …

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Monday Morning Blackjack

Weather: Humid and Partly Cloudy. 76 degrees with 90% Humidity.  Full moon visible through the clouds which provided additional lighting over the Echo Chamber. 10 PAX gathered this morning for a two hand version of Blackjack inside the echo chamber.  Great to have a couple of the injured PAX returning to the gloom and a …

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