I am gunnery sergeant Mixalot your senior Q instructor. From now on you will perform the exercises suggested, if you so choose, and the first and last words out of your filthy sewers will be “Aye”. Do you HIMs understand that?
If you PAX leave my park, if you survive this Q you will be a weapon. You will be a minister of death praying for war. But until that day, you are pax. [Redacted – but certainly not a long string of insulting profanity to insult the PAX] Because it is hard, you will not like my Q. But the more you hate it, the more you will become stronger. It is hard but it is good. There is no favoritism here. I do not look down on administrators, IT guys, Salespeople or engineers. Here you are all equally worthy. And my orders are to invigorate all PAX who the get up in the gloom and workout with my beloved F3. Do you HIMs understand that?
This is A Full Metal beatdown – (Music based Beatdown – all metal-ish aggressive music, ‘cept for the first song.)
Sound of Silence by Disturbed 4:08
Warm up loop around the track followed by
SSH, Imperial walkers and finishing warm up on the stairs as part of the Thang.
All exercises are repeated for the duration of the song.
Sound of silence – Warm
up mosey to stairs
Long way to the top. Stairs
5 merkins at every landing
and top and bottom for the
duration of the song.
WALKING LUNGES 20
Bernie Sanders for 20
20 flutter kicks
Carolina Dry docks 20
The only thing they fear is
Mosey for the duration of
Joker and Theif
SsH 20 and squats 20
Cover me in sunshine
Bar rows 20
Box jumps 20
Apollo Ohno 20 alpha
Good mornings 20
Ace of spades
Burpees for the duration of
COT – Script Kiddie shared an acceleration point about the movie Hacksaw Ridge and Desmond Doss and what it means to have courage – it may be that courage is exhibited in the mundane challenges of everyday life and that we need to be thoughtful about how we define courage.
Announcements – Convergence Saturday
Prayers – Ongoing situations in several PAX lives.
It’s always an honor to lead this group of men. Thank you for the privilege.