Sandy Cones at Alcatraz

Warmup:  Seal Jacks, Multiple Hold Merkins, Low Slow Squats.

1st Half Thang by Bear Grylls:  Mosey to the hill for uphill AMRAP sandbag and 20 & 35lb ruck work.

  • 20lb slam ball – Carolina Dry Docs and A Frame Crunches,
  • 20lb Sandbag – Lunge Choppers,
  • 45lb KettleBag – Squat Upright Rows,
  • 40lb Spartan Pancake – Front Raise to Overhead Tricep Extension,
  • 60lb Sandbag – Row to Curl.
  • 75lb Sandbag – Clean Jerk Press

As rucks reach top or bottom of hill, PAX advance to next station via bear crawl.

2nd Half Thang by SkateOrDie:  Mosey to Parking lot for cone workout

Cones with 3 exercises each for 20 reps in each corner, then advance to middle for group cone exercise then back to corners.

Prayers for victims and perp at school shooting, those in hospitals.  Praises for pax brother new job and pax wife negative test results for good health.

Aye!

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No SSH at GC

Twelve at Golden Corral for a substi-Q on the hottest morning of the young spring!  74 degrees at post time but when Corn Hole ran in from his home dripping wet, all the sudden I felt a lot cooler.

This morning we focused on the theme of Accountability as it relates to our word of the year.  The question is do you have a word? How are you engaging with that word? How are you holding yourself accountable?  By this time of the year you should have your word engrained were you are thinking about it constantly and understanding how it intersects with your life.  You own it.  Tell someone what you want to change and ask them to ask you about it when they see you.

The Thang:

Start with a bit of stretching to loosen up a bit… it was no Broga but Senator appreciated it and I think others by the end of the post were hoping we would have spent more time there.

Mosey to the field at the church with some curb hops and such along the way.

Circle up with a COP (sort of) which included 20 Maq-tar-jai, 10 Knee-tar-jai and some 4 (1×4)Jack Webbs.

Mosey to parking lot for a partner exercise of 2 rounds each of merkins while the partner runs then squats while the partner runs.

Mosey to parking lot behind HT for some plate pushes with partner while pax goes through a series of exercises until we push through the full rotation.   Including dips, CCDs, lunges, and a bunch of other fun.

Another round of overhead plate carries with another series of exercises

Headed to the wall for some fun with passing the plates and pushing it back down to the other end. Then some wall stand walks and Australian wall walks… fun, fun and more fun!  Just ask Corn Hole

Headed back to COT with a bit of Mary before counting off!

It was an honor to lead the Pax through the morning and I’m better because of it.   Aye!

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Full body pain dished out at Alcatraz

Begin with disclaimer and went around the roadway circle for a “quick slow” mosey.

Circle up for warmup
-10x windmills
-10x low slow squats
– 15x peter parker
-15x parker peter
-downward dog / honeymooner
-10x plank jacks, recover
-10x cherry pickers

Mosey to other side of parking lot where the real pain began early:
-Merkin ladder: drop for 20 merkins, run 10 yards and drop for 19 merkins, run back 18 merkins, run back 17 merkins…. rinse and repeat until 10 merkins for a quick 165 merkin beatdown.  WOW

Mosey to baseball field where we completed the field of dreams: count off by 4’s, each base had 3 PAX. The 4’s started at home plate for 15 burpees – they are the timekeepers. When done, each base moved onto the next base until the cycle was completed by all.  1st base was AMRAP squats, 2nd base was SSH’s, and 3rd base was LBC’s.

Circle up around the pitcher’s mound so we can finish off our arms with Jack Webb’s.

It is now 0700 and time for Senator Tressel to take over with:

Mosey from the ball  field and head down to Tara Tea Dr (steep hill).  Form two groups and face the hill:
1.  Round 1:  run to the top off the hill and back, plank at the bottom until everyone is back, recover.   Slow squats on Q’s count with a few holds mixed in.
2.  Round 2:  run backwards to the  top and back, plank at the bottom, recover..  Slow, alternating  lunges on the Q’s count with a few holds mixed in.
3.  Round 3:  run to the top and back, plank at the bottom, recover.  Slow monkey humpers on the Q’s count with a few holds mixed in.
4.  Round 4:  run backwards to the top and back, plank at the bottom, recover.   Calf raises for an unspecified time while the Pax cacthes their breath.
5.  Round 5:  run to the top, run back down, then run back to the top, do 5 burpees at the top, plank until the 6 is finished.
Mosey back to the baseball field for tunnel of love.  The Pax attempted 2 rounds, but it was a bit of a cluster.    Lutefisk’s merkin fest was too taxing on the upper body, and sustaining a tunnel for 16 to pass through was ill advised at that point.
Circle up for 6 MOM (all in cadence)
Freddie Merc x 20, Hello Dolly x 15, American Hammer x 20.  Superman hold x 2.  End with the Body Destroyer (one of YHC’s personal favorites).
COT – prayers for sicknesses to be healed among PAX and their families and mother’s day with special shoutout to Mr Clean’s children and all children who have lost their mothers.
It is now 38 hours since the completion of this, and I still hurt. Everywhere.  Which is awesome. Thanks for the opportunity to lead!  -Lutefisk
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Tires, sledgehammers, dumbbells and ropes

I saw that Royale was on Q once again so I decided to step up and steal the Q from him, great opportunity to lead a group of 19 PAX that decided to get better. Jedi, Olaf and Cha-Ching went for a pre run unaware of the beat down that was planned staring at 5:15.

Quick disclaimer  and welcomed one FNG (Hawkeye)

We started the warm up with a 2 minute run around the parking lot and then circled up for the following:

20 Windmills

20 LBC’s

20 side straddle hops

10 worst merkin ever, non stop from werkin to merkin to derkin

We moseyed to the boat-trailer parking lot  for the real thing, quick explanation of the workout, we had 4 station/corner setup,  we split into groups 1 to 4 and one group went to each corner, from station  1 to 2 and 3 to 4 we run, from station 2 to 3 and 4 to 1 we bear crawled, exercises were listed as follow:

STATION 1

-> 15 big boy sit ups

-> 20 rosalitas

-> 30 Sledgehammer swings (15 each side)

-> 30 Heel Touches SC

-> 30 Dying Cockroach SC

STATION 2

-> 10 two hand triceps ext

-> 15 two hand biceps curls

-> 25 dumbbell swing

-> 30 Makhtar N’Diayes

-> 50 Carolina drydocks

STATION 3

-> 10  Tire flips

-> 15  Low slow squats IC

-> 20 lateral lunges  (10 each side)

-> 30 jump squats

-> 50 calf raises

STATION 4

-> 10 diamond merkins

-> 15 wide arm merkins

-> 20 regular merkins

-> 30 battle rope wave SC

-> 40 plank jacks

-> 50 Shoulder taps

Each group was able to complete 7 stations (one full round of all 4 station plus 3 stations depending on the order each group started), timing was of the essence, first full round was completed in about 17 minutes (26 minutes into the workout) but exhaustion sat in and second round took longer, everyone pushed themselves hard and that “extra 40%” effort was burned during the second round.

With 2 minutes to spare we sprint back to COT for announcements, prayers and praises.

Welcome back Brickhouse and FNG Hawkeye!!

Tinsel out…

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A Sunny Saturday Afternoon at CAH

20 posted for a Saturday afternoon game day at the Children’s attention home.  The boys were already playing basketball before we got started, but they still had some energy to burn.  So, we did a slow mosey/walk to the field up the street from CAH and got to it.  Here is what we did:

The Thang:

Mini- COP

SSH x 20, merkin x 10,   windmill x 10, squat x 10, mountain climber x 10

We split the group up and played a friendly, but competitive game of kickball.  There were some good plays, some not-so-good plays, but we all had a lot of fun on a beautiful, late afternoon spring day.  I think the score was 8-7, but it wasn’t important who won the game.  The time we spent together, getting to know each other better and learning from each other, was what it was about.

Welcome FNG/Trek Star who is a friend of  Man of Steel (my son), and also, who we found out today, a neighbor of NASA’s.  He said that he enjoyed himself today and wants to come again.  I was very happy to hear that and hope that he can join us any time we come to CAH.

I told the boys about a news story I saw this week about a high school boy named Gerald Hodges who swam for his high school swim team in Texas.   It’s an amazing story about a young athlete, who could have easily played for just about any sport team at his school.  But instead, chose to join the school swim team.  Gerald could barely swim, but decided to join the swim team because he wanted to learn how to handle failure if it happened (it didn’t).   Being able to handle failures and learn from them, Gerald thought, would make him successful.  This to me, was an incredibly mature thing for an 18 year old to do, and was a powerful message for anyone.  The link to this story is below.

https://www.youtube.com/watch?v=R0tjVEncJyg

My thanks to NASA for the invitation to Q.  I have been absent from the CAH for too long and plan on getting there more regularly this year.

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Where is Spring??

18 Men showed up on a very chilly April morning. The pre-ruck was very well attended, and the ruck portion was being Q’ed by Olaf and there seemed to be several implements of torcher that were assembled for the rucking PAX to carry around.  5:15 came and the disclaimer was given(in spirit if not actually) and the entire group was challenged to begin thinking of prayers that needed to be shared at COT. No prayers for your neighbors sick cat, what do YOU need your brothers to know and pray for in your life?  With that the Ruckers were dismissed and the rest of us circled up for some COP.  SSH, IW, Squats, on your side for some hip flexing and strengthening – Jane Fonda – Leg Circles forward and reverse, back kicks.  All on your side 5 count then flip sides. Strong loose hips are key to injury prevention.  Mosey to lay out the cones for a 5 corner workout tour around the Golden Corral. 1st cone at the bottom of the hill(10 Bomb Jacks) Cone #2 at the top of the hill(20 LBC) Cone 3 around Auto Parts and Oil change(10 CDD) 4th cone at COT(15 Squats) Cone 5 at Dominos(15 Merkins) You vs You workout, you choose how fast you want to push it, how hard you want to work.  The PAX did awesome, everyone finished at least 4 full laps and a few did 4 plus, Mileage count was over 3 miles, pretty strong for a 45 minute boot camp.  Final mosey to COT

Announcements – Strawberry Fields, Guidance & CAH, Bonsai has Beyond next Tuesday at GC

Prayers & Praises – Continued prayers for Badger – Prayers for patience and wisdom with young kids(especially boys), Prayers for healing for the young kids in our community growing up in dysfunctional or non-existent homes, prayers for patience and energy to continue dealing with the racial injustices that many of us don’t want to admit exist.  I appreciated the hearts of the men who shared this morning, and challenge the PAX to press into being vulnerable with our real struggles and needs so that we can properly car for each other.

 

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Too much work at Golden Corral

Here’s what the bootcampers did after the ruckers took off with Wild Thing.

Dynamic Warmup around parking lot

Then COP

20 SSHs – 20 MNCs – 10 Slow Cotton Pickers –

10 WA Merkins – 20 Moun Climbers – Yoga – 15 Plank Jacks

 Partner Up

 Dora 1-2-3

100 Burpees

200 Sumo Squats

300 SSHs

While other partner ran around the parking lot triangle

 To Fort Mill BBQ Lot

11s with Bear crawls

11 WA Merkins

1 Bomb jack

Run backwards to start

I had 2 other evolutions on the Weinke, but I miscalculated on how much 11s would suck with the distance and number of bear crawls.  Most of the PAX got to 11, but it hurt!

During our 10 counts I shared some quotes and insight that I’ve been gathering from my most recent reading, Jordan Peterson’s “12 Rules for Life.”  The rule I reviewed was Rule #8 : Tell the Truth – or at least Don’t Lie!

Attached are the quotes:

Tell the Truth or at least Don’t Lie

An honor to lead…

-Royale

 

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No Saggy Middles @ The Ranch

PAX: Wegmans, Cable Guy, Senator Tressel, Decibel, Jiffy, Geronimo, Funhouse, Cake Boss

16 PAX showed up to The Ranch on a relatively chilly morning. 7 joined Dark Helmet for a BEYOND workout… the remaining fools joined me (Sasquatch) for a lesson on core… and it was hard. -Hardcore- It is in my nature to look around and see how people move, and oftentimes, it’s sloppy- too many SAGGY MIDDLES or rears to the sky. Focus was to perform several of the exercises we do day-to-day at bootcamps (i.e. peter parker, plank jacks, etc *see below) and to do them with GOOD FORM. Maintain a flat lower back that is aligned with your upper spine and buttocks. Think about pulling your navel up in towards your spine. Any plank-type exercises (including Merkins) should be performed with your hands aligned directly below your shoulders for optimal stability… any other position will compromise the shoulder joints and take away from CORE strengthening. No SAGGY MIDDLES!

The Thang

Front Plank during long disclaimer

Dynamic Warm-up on the Field
Knees to chest / High knees
Heel to butt / Butt kickers
side shuffle / side shuffle other way
Inch worm / bear crawl

Mosey to Playground Parking Lot

Circle-up
Imperial Squats
Static Lunge with Moroccan Night Club
upward dog/downward dog
Mountain climbers
Peter Parker
Parker Peter
Elbow Plank Jacks

Mosey to Playground and Partner-up
Sit-ups holding feet x20 and switch
Toes to bar x10 (Partner 1) and supermans x10 (Partner 2) then switch
REPEAT x3

Mosey to front of school
Bench Jumps x10 (Partner 1) and Curb Burpees x5 (Partner 2) switch
Wheelbarrow ~30 yards and then switch
REPEAT x3

Mosey to COT and MARY

Announcement/Prayers
Honey Badger officially opens Monday at 5AM NAFO.
RPG on Fridays at 5AM Food Lion Parking Lot for some Broga and Run is a thing.
Prayers for family and friends suffering with cancer.
Attend CAH workouts, especially since new kids are showing up.
Still need volunteers for Strawberry festival booth.
Witbeck Golf Classic begins tomorrow but you have until April 22nd to sign up to join the league and play round 1. Message Wegmans on the Twitter machine for more information.

Thank you, Jiffy, for the opportunity to Q at the Ranch. Thank you, Dark Helmet, for not stealing my thunder and having everyone go BEYOND. Good lesson from him. Check out his Backblast when you get a chance.

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GC Bootcamp

4 Pax came out for BC and 4 for Rucking.
Mossied round HT after disclaimer.
COP
SSH
Moroccan Night Clubs
Squats
Windmills
Mountain Climbers
Merkins

11s with dips and derkins

The Thang
Stations:
Seal Jacks x 15
Plank Jacks x 15
Squats x 25
Burpees x 10
OHP x 15 w/CB
One Armed Rows x 15
Imperial walkers x 15
Mountain Climbers x 15
Merkins x 20
Freddie Mercuries x 15
Big boy situps x 10
Pax went clockwise around stations with a lap around the parking lot between each station with some good conversation in between.
COT
Announcements /prayers
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So you did the Yeti, but we conquered Alcatraz!!!

So you did the Yeti and you missed an awesome Alcatraz 60 degree morning! I am very proud of the men! We had an FNG! My youngest brother from Ballantyne joined us for the beatdown. Goes by the name Tapper now. We’ll see if that sticks in S.O.B.

Theme: WORRY:

1 Peter 5:7 – Cast all your anxiety on Him because He cares for you.

Isaiah 41:10 – Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

Warm-up:

Dynamic Stretching:

Jog – 1 min

High Knees – 70

Butt Kickers – 70

SSH – 14

Toy Soldiers – 35

Lateral Shuffles – 10

Squats – 12

Alternating Forward Lunges – 10 (5 each side)

Single Leg Diamond Merkins – 8-9 each side, single count merkins

Single Leg Toe touches with other leg going back – 5 each side

Piper Peters – 10

Rolling Crucifix – 5 each side

Table Twists – 5 each side

Worrying will not stop the bad stuff from happening. It just stops you from enjoying the good.

Worrying is like a rocking chair. It gives you something to do but it does not get you anywhere.

Breathe Today’s Challenge: Drive yourself to get better today.

Field Work: Cross Circuit Super Super Set: 50 seconds on, 10 seconds rest and transition to next exercise. Two rotations:

Jump rope

Single leg burpees- aim for 10 minimum

Frog Long jump

Jax merkins-aim for 20 minimum

Fingertip dips-aim for 20 minimum

Bear crawl

Dips to failure

Max Pullups with sprint back to starting place on field

Sprint b/w cones

Starfish crunch

We were tired at this point, but . . .

Decibel takes over!

3 sets of 20 pull-ups 

3 sets of 30 abs (Rosalina, X and O’s, Big Boy sit ups)

3 sets of 40 squats

3 Times running down an ugly hill and back

COT: Naming the FNG: Tapper. Having fun with that one. Announcements, praises, prayers, reminders that we don’t need to worry (see quotes above).

Thanks for the opportunity, Smuggler!

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