Killswitch! AKA DoStuffSwitch
QIC: Rudolph
Date: 4.15.2025
PAX: Frostbite, Hotdish, Rachel Ray, Poutine, Zephyr (FNG)
A glorious 63 degrees with sun. Welcome to the High Life. YHC rolled in and found a Frostbite ready to give me hell over my absenteeism. Totally deserved, glad to see the leader leading by example. Out comes the rock of HL, the HD, aka the Hotdish. Then my friend Matt Owens, our FNG, showed to the circle, followed by Poutine. Okay, ready to start? Wait, here comes Rachel Ray just in time for my preamble. It’s been 6 weeks, lets see if I can remember: I said the 5 core principles, and then Frostbite asked me the mission statement. To be continued because my Q will not be contained by mere mortals…
Warm-up: SSH, Arm Circles, Chain Breakers, Swimmers, Whirly has the clap, windmills, Sprawls, lunge with a twist, LBC’s.
The Thang: now that my travel has amped up I’m trying to stay in shape on the road. 6 weeks ago I Q’d and we used my Athlean-X program “Xero” for the Tuesday HIIT day. We came full circle so I swapped weeks from Errati-core to now “Kill Switch”. Fun times! Here’s what we do: Reverse Lunges to jumping split squats. When you give out we move to Superman Push-Ups and clapping plyo push ups. After that peters out you start “21” crunches. First round started strong! I thought we’d all cruise, but after halfway through round 2 I knew the cooking was starting. People were getting gassed, pushed, all kinds of fun stuff. At one point Frostbite asked me why they are called “21” crunches. I have no f’n clue, I said at the start I’m not a professional and these are only suggestions! We finished 3 rounds and I thought a change of pace might benefit the FNG.
DORA – modified this one as we moved to the exercise area. Partner up and we got 50 High Knees, 100 CDD’s, and 150 SSH. Fun here watching partner work, constant grind. It’s actually been awhile since jogged, felt good to move around a bit. EVeryone pushed, time to move on as I thought this would take longer, but alas, Q fail.
X-tinction Abs – 6 different exercises, ranging from Heels to Heaven, Windshield Wipers, Recliner crunches, Canoe crunches, Hop planks and one other I can’t remember. Show to Know.
Burpee Circle-Jerk – maybe this could have a better name. Quiet you, I’m in control. We partnered up and with 3 sets of 2. Set 1 does a burpee, set 2 starts when set 1 touches the ground, and so it goes. Non-stop action! Too bad we’re all morons and it got disjointed. Half way through the song I OMAHA’D to single persons and magically (astonishingly) it actually looked like a great burpee waterfall! The song ended, the push ended. Exceptional work from Poutine here, no quit!!
3MOM – yeah, it’s still 3 minutes. Everyone rotated and led an exercise. We finished right on time, TIME.
Announcements – 3rd F opportunity every third Monday of the month with Samaritan Ministries from 5 p.m. to 7:30 p.m. Get in!!. Also, 2nd F location to be named. I told Poutine and Rachel Ray I need to get to know them better, time for a brew.
Prayers – Van Gogh needs our prayers for family health and for he and his family to shoulder a hard burden. Pray your brother up for healing and peace. Also, Hotdish is running a 10K! WTF??!! How awesome is that? The guy that started all those months ago could not have done this, so go get ’em tiger. Prayers up for an enjoyable experience (and safety :))
NAME-O-RAMA – well, well, well. Matt Owens hails from Iowa, and let it be known he is a Cyclone and not a Hawkeye. Understand that? He’s a family man with the full boat of wonderful wife and rug-rats ranging from 4 -6 (???). Just know he’s in the thick of it. Golf, travel, and he performed very well today. So, while I refuse to “reverse” nickname people, knowing he’s a Cyclone fan, some vicious bastard named him Zephyr, which is a light breeze, as a result. Get some.
COT – we out.
Moleskin – yes, been too long. Love the High Life and remember the goal of F3 is to constantly bring in guys to enhance male leadership. Maybe they stay, maybe they don’t. Maybe they say they want this but bail after a month. Maybe they stick around and take on their first 10k! Keep EH’ing, it’s never a bad thing to introduce. Well, maybe in August when it’s 100 degrees. Always a pleasure.
Rudolph.
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