Uptown Funk You Up

It was one of those crazy humid Carolina mornings where YHC actually had to turn on the AC on the way to the workout. You know it’s muggy when you’re already sweating with no sun, and no exercise. Bring 15 dudes into the mix and it got real sweaty real fast.

Disclaimer made, then circuitous mosey around the parking lot.
Circled up for: SSH, weed pickers, merkins, superman, low slow squats

The THANG
Uptown 50
I got this one straight out of the exicon. I read about it probably two months ago and had been looking forward to trying it since then. Two markers were set up (about) 50 yards apart on the basketball courts. PAX partnered up. The idea is to do 10 burpees then travel 50 yards via the prescribed means to the other marker, where you then do 10 more burpees and travel back to the start by the next mode of transport. There were 10 total lengths of 50 yards so 10 x 10 =100 burpees… plus whatever it took PAX to do 50 yards of burpee broad jumps. Lots of burpees.

Here were the modes of transport in order: Burpee Broad Jump, Crab Walk, Partner Carry (P1), Partner Carry (P2), Alligator Crawl, Wheelbarrow (P1), Wheelbarrow (P2), Nur, AYG (Sprint!), and Bear Crawl

Due to mumblechatter from PAX not wanting to scuff their fancy pants new running shoes up, Omaha was called on the Alligator Crawl, which was substituted for bear crawls. Great effort by everyone on pushing through this till the end.

Ab Doras

100 Boxcutters, 200 Big Boy Situps, 300 Freddies (double count)

P1 ran down and up the hill, while P2 did boxcutters. Flapjack and keep adding till you get to your number as a team. After boxcutters, runners went to end of the school and back for the big boy and Freddy rounds. Each pair made it pretty far into the 200 Big Boy Situps by the time 6:00 rolled around, and a couple of teams managed to break into the Freddies. Mosey back to COT.

COT
Announcements are all in the newsletter. Read it.
Prayers for Whopper’s job situation, Cha Ching with son #3 due to arrive any day, and safe travels for Tinsel’s sister who is flying to Ecuador. Very sweaty BOM.

Big thanks to Bones for the opportunity to lead.

Stay Classy,
Homebrew

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Of Relays and Dance Parties

Truth be told, YHC is losing his mind.

When I was asked to Q at the Deep for the return of the 0630 launch, my first thought was, “Hey! That AO is at a school. I don’t normally post at schools. I should do something to commemorate that.” Forget the fact that the majority of our AOs are at schools. That’s irrelevant. But, it does set us up for the dumb ideas that followed…

My memories of middle school in May involve basically two things: Field Day and the end-of-the-year dance. So, to harken back to the days of old, that became our theme for today. Twelve PAX (including one FNG) joined YHC for a baker’s dozen at Oakridge Middle. Here’s what we did (kinda):

Warm-up

Mosey around to the back of the school for our “field day” warm-up. Split into two teams for four relays:

  • Sprint (i.e., the basic relay)
  • Bear crawl
  • Broad jumps
  • Crab walks

That got our heart rates up and ready for the dance party. We moseyed back around to the front of the school for the fun to really begin.

The Thang

When I think of middle school dances, I think of songs you can’t really dance to, weird mixes, and lots of wallflower moments. So, we relived my childhood. Six songs. Wallflower between (people’s chair or balls to the wall each time). Today’s playlist:

  • Jukebox Hero – SSHs (slow and fast to match the music) during the verses, Rock Star jumps during the chorus/refrain/hook
  • I’m Gonna Be (500 Miles) – Imperial Squat Walkers during the verses, bear crawl and crawl bear during the “well I would walk” segments, and donkey kicks during the “da da da da” parts. You know what I’m talking about, because you’re singing it in your head.
  • The Middle – LBCs during the verses, flutters during the refrain, and some Freddie Mercuries during the bridge/interlude/guitar solo
  • Smooth Criminal – Plank jacks during the verses and a merkin for every “okay” (“Annie just freaking answer him already!”)
  • Sorry – Hold boat throughout, dropping down and completing one V-up for every “sorry”
  • The Devil Went Down to Georgia – curb dips during the “singing,” crab cakes during the musical interludes/fiddle or guitar solos
  • I Will Survive – lateral plank walks with merkins during the refrain (longest version of this song ever, but the brief rain made it a little more manageable)

We actually left out the song with the burpees. That’ll be reserved for the next dance party.

Quick mosey back to COT.

No earth-shattering announcements that can’t be found in the newsletter, so read your newsletter. Prayers for teachers (and students and parents) as school wraps up, and for Whopper in his job search/potential promotion. Late request added for the shooting that happened down in Texas.

Cofeeteria at Dunkin because it’s cheaper (in many aspects of the word).

As for the (somehow now infamous) FNG naming, well, that story can be saved for a verbal diarrhea run with Q*bert. You’ll also want to ask Cha Ching about his comment regarding the arrival of “Mr. Wood.” Um…………

I appreciate everybody participating in the stupidness of this morning. I wanted it to be fun and different. I think that happened. Thanks to Shakespeare for the opportunity to lead, for changing the launch time to 0630, and for the speaker to blast the music.

-Jedi

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Lots of wallsitting at the Deep

I fluctuate between wanting to do something super original and brutal and just going with repetition. Saturday I did both. I had COP fairly close to COT, saving the moseys for later. I had us go to the hill but instead of elevens, I entertained the idea of low crawling up the hill. We did it twice, running back down both times. Has potential but lots of anthills. Decided to mosey us to the nearest corner of the school to do indian wall sit. All of us lined up on the wall and sat it, with caboose bearcrawling to the front. we did this till the end of the western wall of the school.

I underestimated the length of the far end of that middle school.

took about 30 minutes to make it to the end. Moseyed to the football field for the main event.

BLIMPS x2, the second set of blimps in reverse order of reps, to get the burpees in hardcore. 120 yards each way, 1440 yards total. Took long enough leave us with time for  5 minutes of ab lab, started with my favorite, Freddy had a fat girlfriend.

Felt really sore sunday in my shoulders, given that we didn’t go super hard on shoulder stuff, not sure why haha.

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Gambling in the Abyss

What happens when you’re granted the honor of Qing at an AO you’ve not been to much and therefore, not to familiar with? Why, you scout it on Sunday with your kids after Church of course. Completely normal, right? For this group, you’re expected to “bring it” so you’d better know the turf. For those Ft. Mill’ers who’ve not frequented The Abyss, put it on your short-term bucket list. I didn’t explore much of it due to our card playing but this place is a gem.

Once the 16 of us rolled in on this beautiful Wednesday morning, I quickly noticed the footwear NASA was sporting and got a little concerned…for him. He let me know that he and a few other PAX would be breaking off to do a busted-foot-friendly-workout so I felt a little better about what we were getting into. The people-pleasing side of me wanted to make sure I had a little something for everyone so after typical butchered disclaimer, we took off for the basketball courts for our warm up:

Windmills

Side Straddle Hops of course

Super mans

Hand-Release Merkins

Jump Squats

Mosey back to the main lot and I had to grab the deck of cards I slipped under the cone. As many but not all were familiar with, each suit is a different exercise and the number on the card represents how many reps. Jack = 11, Queen = 12, King = 13 and the Ace = 14 (not 1).

Hearts = Wide Arm Merkins

Clubs = Carolina Dry Docks

Diamonds = Jumping Lunges

Spades = BURPEES (Yup, we did that)

After we recognized the deck must have been front-loaded with Wide-Arm Merkins and Jumping Lunges, it wasn’t long until we started getting smoked and a few 10-counts were necessary. In the end, we completed it all which totaled 104 of each, that’s right, 104 Burpees.

There was still a little left in the tank and on the clock so we had to round it out with Dying Cockroaches, descending 10ct leg lifts and the finisher…Lt. Dan’s. The latter was a lesson I would remember the rest of the week.

Bones, I appreciate the opportunity and I look forward to the next time.

Leave no man behind but leave no man where you found him.

Maximus

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Assault on Hill 5-11(Crows Nest)

This is the first Q I have had since at least january.  I knew I wanted to do something that would be a slog and make good use of the terrain at Crows Nest. After a brief mosey to do COP, We did a Bataan Death march(five burpees for the man in front) to the fence behind the elementary school and back to the big hill overlooking the baseball field.  The main event was to be a series of 5 elevens. hence the title:

1.Squats at top, merkins at bottom, (starting with 10 on bottom for all evolutions)

2. freddie mercury  top monkey humpers bottom

3. LBC top and Burpees bottom

4.Jump squats top and mountain climbers bottom

5.big boy sit ups up top and peter parkers at bottom

We only got to the third evolution about midway in, and I mixed up the order reading my winky in the dark, so the third evo we did jump squats up top instead of LBCs. Its probably good we hit time, because I could tell in myself and the PAX that we were running out of steam, practically walking up hill at the end.

I mentioned this to PAX in attendance that it dawned on me that the repetitive and difficult nature of the thang I devised was not unlike what I feel I am currently going through professionally. I have been working for nearly two weeks straight with no day off and no overtime compensation because I am salaried. I find myself in a job and career field in which I have no future I could see myself in. I live alone and with a schedule like mine its practically impossible for me to have a normal social or romantic life. But day after day I go in, because I am certain that this is not the end of the road. I know that six o clock will hit and I will not collapse. So too will I find a new opportunity. We didn’t take Hill 5-11 but we fought through it till the end.

 

 

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Log Jammin’

7 men posted at Crow’s Nest to rumble with some lumber on a very breezy Monday morning. Disclaimer was disclaimed, and we were off moseying around to the back of the school. I had strategically parked my truck around the back and the tailgate was down, revealing a slew of logs who would become our friends for the next 45 mins. The size and weights varied, but most were in the 30 lb range. PAX were encouraged to select a log that would challenge them, but not cause injury.

Penalties for the day: (1) you hit a PAX with your log – 10 burpee penalty (2) you hit the Q with a log – 25 burpee penalty. Thankfully, no penalties were needed.

Warmup

  • 20 SSH
  • 20 MNCs
  • 10 low slow squats with log
  • Finkle swings
  • Log pickers – weed picker position, roll the log out until you feel it in your calves then hold. Repeat x3

The Thang

 

Hill Runs with Log

Log jog to the hill. PAX ran up and down the hill with their log, carrying it whatever way they saw fit. Lots of front carries, with a few shoulder carries in the mix as well. Each time you arrive at the bottom of the hill, do 5 derkins on the log (logs were about 1.5 feet high). At the top of the hill, do the next exercise on the list until all 5 rounds are complete.

  • 20 derkins
  • 20 curls
  • 20 rows
  • 20 Al Gore squats
  • 20 American Hammers

Plenty of pain here. PAX did LBCs until the 6. Peg was asked to select between option A or B. He chose A, so we rinsed and repeated the whole sequence. Another option was given after round 2, and Nemo selected Colorado over Arizona. So we moved on to the next event. False democracy at its best.

 

Peoples Chair with Logs

I poached this idea from Double D’s Black Friday workout, only we used logs instead of Cindy. All the logs were handed off down the line then, passed back to the side they stated from. Then PAX got a break … by doing 10 burpees.

Repeat x 5, for a total of 50 burpees, and plenty of time on the wall.

 

I gave a quick NMM before heading to the final event of the morning. See Below.

 

Lumberjack Webbs

Similar to the original, but with more wood and more pain. Each PAX retrieved 2 split pieces of firewood from the truck and circled up on the grass with their logs. Ratio of 1:3 was used because we were short on time, and due to the added weight. 1 derkin on the log, then 3 overhead claps while holding a piece of firewood in each hand. Then 2 derkins + 6 firewood claps, 3 derkins +9 firewood claps… ect. This was a real crowd pleaser. Much mumble chatter abounded. We only got through 8 rounds before time ran out, but that was plenty to get the shoulders burning, especially after the burpees and derkins from earlier.

Mosey back to COT, for announcements, prayers, and praises.

 

NMM

Sticking with the theme of the day we discussed the following passage from scripture:

Judge not, that you be not judged. For with the judgment you pronounce you will be judged, and with the measure you use it will be measured to you. Why do you see the speck that is in your brother’s eye, but do not notice the log that is in your own eye? Or how can you say to your brother, ‘Let me take the speck out of your eye,’ when there is the log in your own eye? You hypocrite, first take the log out of your own eye, and then you will see clearly to take the speck out of your brother’s eye. Matt 7:1-5

This is something I need to be reminded of frequently. In my marriage, at work, with my children- where am I keeping score? We can be very quick to extend ourselves grace while withholding it from others. We all have logs of selfishness and vice that we carry around every day, and maybe the reason we can’t see them is we have become used to them. So have a look in the mirror. What is your log? What can you remove from your life to make you a better man of God? The next part of Jesus’ challenge is to then extend grace to those that struggling with the specks in their eyes. Be ruthless with the sin in your own life, while overlooking the faults of others – do the harder thing.

 

Thank you Flux for the opportunity to lead!

 

Stay Classy,

Homebrew

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A Feast for Crows

Great weather, great group of PAX, and an overall great morning.  Excitement filled the air because it was the “official” launch of the “Crows Nest”, Lake Wylie’s newest AO.  We had 7 boot-campers and 1 runner (Kenyan) who was already out running before we got started.  After a super-quick disclaimer, we took a short mosey around the school and circled up.

Warm-A-Rama

Nothing too fancy today.  I had a lot of different exercises planned for the workout, so we did a random number of the following to get the back stretched out and the blood flowing a little.

  • Windmills
  • Cherry Pickers
  • Imperial Walkers

The Thang

I had a nice match game prepared for the PAX this morning.  I can’t say it was a totally original idea because the crux of the game I stole from a previous bootcamp lead by Witch Hunt.  In any case, it was fun, and as usual, I modified it a bit for better or worse…

It consisted of 3 sets of ten disc cones arranged in a triangle (think bowling pins) and placed on a grassy field also in a triangle.  As we moved between each point of the triangle we would Bear Crawl between the short “sides” or Sprint the long “side” of the triangle. Each of the 10 cones in each set had 1 of 5 different pairs of exercises taped to the bottom.  The idea was to flip over 2 cones, if the exercises matched, we performed 1 set of the exercise and removed the cones.  If they didn’t match, we did both exercises, flipped the cones back over, and made our way to the next set of cones. We continued this process until we matched and performed all of the exercises or until time was up.

Below is the list of exercises that were taped to the bottom.  I can’t say I remember exactly how many we ended up doing, but it could have been a lot worse if it wasn’t for Q-Bert and his ridiculous memory that worked way to well this early in the morning.  Needless to say we completed the “game” with about 8 minutes to spare so we did everything at least once and repeated maybe half of them twice.

  • 15 Burpees oyo
  • 50 Seal Jacks oyo
  • 50 Plank Jacks oyo
  • 50 SSHs oyo
  • 20 Mountain Climbers IC
  • 15 Flutters IC
  • 25 Merkins oyo
  • 30 Dips oyo
  • 25 CDDs oyo
  • 50 LBCs oyo
  • 20 American Hammers IC
  • 25 Jump Squats oyo
  • 15 Lunges (each leg)
  • 10 Crab Cakes IC
  • 10 Donkey Kicks oyo

We moseyed our way back to the parking lot and filled the remaining 5 minutes with BTTW, which we held while each PAX did 2 Burpees and returned to the wall.  Upon completion we circled up for Ablab to finish out the last couple of minutes.  We managed to get through some Hello Dolly’s, Dying Cockroaches, and I’m pretty sure something else I’m forgetting 🙂

That took us right up to 6:00AM so we circled up for CoT.

Announcements:

  • P200 this Friday!
  • Brew Ruck 002 on 3/31

Praises/Prayers:

  • Prayers for the P200 runners this weekend.
  • Praises/Prayers for Sparkle’s friend, he has been battling stomach issues and had underwent surgery recently, the surgeons found a redundant colon that they were able to utilize for his recovery.  Quite the miracle!
  • Prayers for Royale and his busy and stressful work week… as well as all the PAX and their families as they go about their day today.

Until next time…

Flux

 

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The Green Monster

There were 7 on a wet, rainy, spring-forward Monday morning in Lake Wylie including 5 fresh faces that didn’t post during the 1st recon.

I had been planning on tackling this HUGE hill next to the ball field at Crowder’s Creek.  After looking at the weather over the weekend and knowing the hill would be a muddy mess, I thought about calling an Omaha, but decided against it.  The harder and more miserable the better the gains right?

We circled up after a quick-and-groggy disclaimer and moseyed our way towards the back of the school w/some active running along that way that included some Toy Soldiers and Karaoke’s.  After getting close to our destination we circled up for some warm-ups that included a random number of the following:

  • SSH’s
  • Moroccan Night Clubs
  • Windmills
  • Peter Parkers
  • Parker Peters
  • Plank Jacks

The Thang

The plan was simple, get to the massive hill and go up and down it as many times as we can in varying ways.  For the cherry, I thought we would keep count by doing a burpee for each new time we went up & down the hill.

  • To see what we were dealing with I thought we would start with a nice mosey up & down the hill.  x1 Burpee at the bottom.
  • Sprint up/down.  x2 Burpee’s at the bottom.

I appreciated Cornerstones “Clockwork Merkin’s at the Abyss Wednesday, so I thought we would take a “breather” and do this exercise again.  The hill really makes it interesting.  We did 6 Merkins IC at 12, 3, 6, and 9o’clock.

  • Back to the hill… Bear Crawl up, Bear Crawl down.  x3 Burpees
  • NUR up the hill, NUR down the hill. x4 Burpees
  • Crawl Bear up, Crawl Bear down. x5 Burpees.
  • Grab a partner and Wheelbarrow Walk up and back down. x6 Burpees.
  • BONUS, sprint up and down. NO BURPEES!
  • Crab Walk up, Crab Walk down. x7 Burpees.
  • Partner Carry up, but not on the way down.  To slippy. x8 Burpees.

We had about 7 minutes left and needed 4-5 to make it back to CoT.  I asked the PAX if they wanted to do 1 more climb or mosey back for some Ablab.  Unsurprisingly they picked Ablab…

We moseyed back with 3 minutes to spare.  PEG, Whopper, and Q-Bert called out some exercises; Freddies, Freddy-has-a-fat-girlfriend (4-count Freddie with a crunch in position 3), and Crunchy Frog respectively to fill up the rest of the time.

CoT

Included Name-o-Rama, Announcements, Praises, and Prayers in random order (because the time jump left me pretty dazed and confused this AM).

This AO will be official and named next week!

Prayers for my M’s grandmother as she passes.  We are praying for a peaceful exit to go and be with God.

Praises to Homebrew and his EH from the week before ICE T, for getting together to support the homeless every other Saturday.  What a great cause!

Until next time….

-Flux

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Headlamps needed out of darkness comes light

 

Pulled up was amazed how many cars where already there and the pax kept rolling in. I guess my advertising worked. We had 2 kotters It was great to see MR. T and Baywatch back out

The Thing

I said the Disclaimer and we Mosey to warm
Followed by high knees to regular then to butt kickers, then regular. Last but not least toy soldiers then regular we  then circle up

Windmill 10 IC
Imperial walker 15 IC
Cherry picker 10 IC

Run the paved path at the bottom of the hill. We have never ventured into the woods in the 2 years we have been here, so what better time than now to explore this great path with a good sized hill would make a great work out for SeaLegs hmmmmmmm in the near future.

Circle up talk about how life is too short to not venture out and explore. Take control of your life be happy. YHC realized there is not enough room to do global warming as planed so I Omaha to the hill.

Mosey to the hill clock work merkins. YHC did short demo:
5 Merkins in 12 o’clock, 5 – in 3 o’clock 5 – in 6 o’clock 5 – in 9 o’clock and 5 – in 12 o’clock one more time. Run to the top of the hill for some –

– Global warming (10 merkins, 10 CCD, 10 burpees)

Mosey to the gaurd rail where I pulled out my board of  pain from behind the guard rail

Partner up

Partner 1 performs exercise till partner returns
Partner 2 runs around long median to the side walk and back.

Monkey humpers
Moroccan night clubs
Plank w/shoulder taps
Irkins
Dips
Donkey kicks
Plank jacks
Squats on your toes
Nur up the hill
American hammers
Burpees
Seal jacks

Some made it to donkey kicks a few made it to plank jacks. I felt we ran enough for the work out so we Lt Dan up hill toward COT .10 of a mile then we NUR the rest of the way COT ot .10 of a mile. I am a big fan of NURING but learned that Cha Ching can run backwards really fast.

COT
Talked more about life being to short live it to the fullest tomorrow is never promised. The reason behind this was bout 2 1/2 years ago Emma my daughter was diagnosed with leukemia. We have now come to a end with her treatment and she has surgery tomorrow to remove her port out of her chest. With that being said we found out last friday that my stepmother has stage IV lung cancer. So never take a day for granted.

Announcements:

Ruck brew, Hog & Coyote coming soon, P200
A group that has supported my family the last 2 years Hometown Heros has a Union county sheriff’s deputy running 40 miles to raise money for the kids battling cancer and other diseases this Saturday trying get some pax to join me with 5k 10k 15 mile 10 mile ect options to support him and his cause.

Prayers and praises:

Prayers for Luka, Vuvuzella son. Emma for finishing treatment up and for having port removed. For my stepmother journey with cancer. Praise for our 2 kotters that came back out.

Great work by the pax they did an awesome job and really pushed them selves. TCLAPS MEN.

https://youtu.be/ZhOkLxtOWYY

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