Beyond with Tinsel’s Utensils at the Ranch

Today I had the opportunity to lead a Beyond Workout, I’ve been to many of them and decided to share some of my personal stories. I was welcomed by all the PAX that decided to get better and a new name for my toys/props, Tinsel’s Utensils, great name Mainframe!!

We started the warm up with a short run around the parking lot with high knees and butt kickers and then circled up for a few warm up exercises:  Windmills, Moroccan night clubs, low slow squats followed by story sharing while on different variations of planks (regular, elbows, right/left leg up while on elbows, right/left arm up while on regular, back to regular), downward dog-honeymooner; with 9 minutes into the WO we split in 4 groups and each group went to a different station.

Station 1:

-> 10 diamond merkins

-> 15 wide arm merkins

-> 20 regular merkins

-> 30 battle rope wave SC

-> 40 plank jacks

-> 50 Shoulder taps

Station 2:

-> 15 boat and canoe

-> 20 Rosalitas

-> 30 Sledgehammer swings (15 each side)

-> 40 Heel Touches SC

-> 40 Dying Roach

Station 3:

-> 15 overhead press

-> 15 biceps curls

-> 25 dumbbell swing

-> 30 SSH

-> 50 Carolina drydocks

Station 4:

-> 10  Tire flips

-> 20  Monkey Humpers

-> 30 reverse lunges

-> 30 squat pops

-> 50 calf raises

After each group completed a station we met at the center for a brake and to continue my story sharing, on first brake we had a visit from Captain Thor (1 big boy sit up and 4 american hammers, 2 BBSU and 8 AH, 3 BBSU and 12 AH and so on) the plan calls for 10 BBSU and 40 AH but it’s looks easier on paper so we stopped at 8 BBSU and 32 AH. Back to the next station.

Time for brake number 2 and more story sharing, we did one of my favorite exercises the famous Worst Merkin ever, start with wide arm, down to regular and finish with a diamond merkin, that counts as one, we did 10 total. Back to the next station.

Brake number 3 came up and more of the story of my life was shared and since we were running out of time we went back to finish our 4th station.

I guess I didn’t take all the talking that I was going to do into consideration and we stopped at about 49 minutes, circled back into COT for a final chatter about my personal story.

We finished up with prayers, praises and announcements.

Thank you Straight up for lifting us up for the final prayer.

I think the best part of the WO was at the end when some of the PAX decided to skip the fist bump and switched it for a hug!!

Big props to Maximus for this great idea to go Beyond!

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Lots of balls at the Swamp!

Short notice Q for the swamp bootcamp this morning could very well be my last before I move to Everett Washington. A lot of Ruckers, only 5 of us for the boot camp.

Thang:

COP

mosy to target balls for the main event:

one armed merkin each arm and a regular merkin at each ball, running between each

15 squats and bear crawl to each ball

5 burpees and lunge to each ball

10 monkey humpers and crabwalk to each ball

last thing we did I beleive is a variation of belching, sprint to each ball and drop to 6 inches, sprint forward and repeat when Q says go. That one actually was pretty intense.

Kept things simple but painful.

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GC 7/10

7 bootcampers and 5 ruckers showed up for the buffet.

After a disclaimer by Olaf, we went our separate ways and bootcampers mosied around HT and started COP.

COP – MNC x 15, IW x 15, LSS x 10, Merkins x 10, PP x 15

We then made our way to HT where YHC had set up some cones for the main event.  PAX did 7s (but really 8s) of big boy sit-ups and burpees, bear crawling to the first cone and crab walking back.

For the main event, PAX did suicides starting with 1 SSH x 10, 2, 1 SSHx 10 Plank Jack’s x 10… Building up to 4, 3, 2, 1 SSH x 10 plank jacks x 10 bomb Jack’s x 10 and ski abs x 10.  We then rotated through again with squats, lbcs, monkey humpers, and diamond merkins.

After the main event we sat on the wall a did some burpees, and finished up with some mary.

Met up with the ruckers for COT.  Sweti coming up, read your newsletter.

Thanks decibel for the opportunity to lead

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The Honey Badger with Schmalls and CSPAN

Disclaimer

Hot thick and extra humid (extremely poor conditions)

warmup-o-rama

mosey

shirts optional

hero review

workout review (slightly modified WOD)

  • Run 800 meters
  • 50 burpees
  • 40 pull-ups
  • 30 one-legged squat (each leg)
  • 20 squats
  • 10 handstand pushups
  • Run 800 meters
  • Repeato

COT / Prayer or Praise / BOM

NMM

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

The “Schmalls” Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, April 23, 2013 (130423).

 

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Taters beat down

23 Pax, 19 for Bootcamp and 4 Ruckers

Welcome FNG Mill-Billy

It’s been a while since Tater had the Q and he did not disappoint!

He gave the disclaimer and we were off to mosey, Toy Soldiers, Butt Kickers, Knee to chest, Karaoke

COP Did a few exercises here to get nice and warm before we mosied over to the fountain and partnered up

Dora 1-2-3-4 100 Derkins, 200 Step-ups, 300 Dips, 400 LBC one partner ran the loop while the other partner did the exercise

We got through one full round and started our way back down before we stopped and returned to the COT area to do a little Ab-Lab

Excellent work! It was not an easy workout and we were all challenged!!

Great work Tater and the PAX!!!!!!

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‘Watch’ Your Trajectory

The preview was we will do lots of dumb things together. YHC hopes the advance billing lived up to the hype! We had a good discussion on trajectory and how many missteps does it take to get you off course. Surround yourself my PAX that will keep any missteps in check…plug for Whetstone. We need an accountability partner. Seeing that I have lost a few friends over the years to addiction, as recently as this week, take a look around and see how you can make an impact on others trajectory.

With that, we did a nice warm up that got us sweaty in an already humid environment quickly.

Mosey around the bus loop twice with dynamic stretching.

Circle up.

SSH
LS Merkins
LSS
Peter Parker
Parker Peter
CDDs
Some downward and upward dogs and some other goodness.

Now that was behind us we were ready for the main course.

The bus loop has three light poles about 30 yerds apart.

Rd 1 – 10 burpees, bear crawl to the light, 15 jump squats, crab walk, 20 merkins
Rd 2 – 10 burpees, lunge walk, 15 jumping lunges per leg, bear crawl, 20 CDDs
Rd 3 – 10 burpees, sumo walk, 15 LSS, bunny hop, 20 dips
Rd 4 – 10 burpees, single r leg hop, 15 calf raises, single l leg hop, 20 arm circles

Mosey to front of SFMS

Rd 1 clock merkins on the curb at 12, 3, 6, and 9 10 merkins each position
4 corner box jumps going clockwise x 15
4 corner box jumps going counter clockwise x 15

Rd 2 clock merkins on the curb at 12, 3, 6, and 9 10 merkins each position
15 single r leg hops over the line
15 single l leg hops over the line

Mosey to the backside of SFMS
Wall sits while each pax counted to 10
15 wall tar jai

Indian run all the way back to COT.

5 MOM with Pax pick your poison.

COT.

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Honeybadger 2018.21

So the Honeybadger does not even have a Category from WordPress yet.  The Comz department gets a demerit…

So this week’s WOD was brought to you by Army Staff Sergeant Joshua Whitaker.

Joshie

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

This is a LOT of pulling.  These are both total body moves emphasizing the back and some shoulders…  I tried to break it up with some core/legs/pushes between rounds.  My instructions were to do this with a partner  and get assistance for pull-ups.

End with a quarter mile run then 6MOM.

I seem to get random questions every now and again about what I do or eat.  I look for the hardest thing I can do, and do that.  I don’t try to make it through it, while distracting myself from the discomfort.  I concentrate on it.  The human body is meant to be uncomfortable, because that is when growth happens.  Muscles tear and get bigger, your lungs burn and your cardio gets better, you hold your breath and your oxygen efficiencies increase, you stretch muscles and increase range of motion, you freeze yourself and your circulation increases, you get hungry and your HGH goes up (burning fat and protecting lean muscle)… and all of these produce adrenaline and endorphins, which helps you enjoy all aspects of life.  So don’t look for comfort.  Don’t covet comfort.  It is a thief, stealing life from you.  Get out and move.  Commit to each rep of each exercise.  Respect the next rep.
Do not be deceived: God is not mocked, for whatever one sows, that will he also reap.
AKA, lip service gets you no where.  AKA, I can tell what kind of tree you are by the fruit you bear.  Do the hard stuff.

Welcome Schwinn!  Please come back to another workout.

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Seis Rancheros

A motivated group of 6 men met at The Ranch for another test of their strength and endurance.  Here is what they did:

The Thang:

Warm up with walking knee pulls, ankle pulls, toy soldiers, and lunge twists.  Take a short mosey and circle up for COP:

All in cadence:

SSH x 30, potato pickers x 10, merkin x 10, IW x 20, mountain climber x 30/hold/6”/regular/6”/low plank/regular.  LBC x 25

Take a short mosey and stop at the entrance to the drop off circle at the elementary school entrance.

ST400 – (5 rounds, 4 exercises/round, 20 reps/exercise, run a lap in between).  Today, we cut it to ST350

Round 1:  Merkins, Freddie Mercs, squats, burpees, run a lap

Round 2:  Diamonds, flutters, alternating lunges, burpees, run a lap

Round 3:  Wide arms, hello dolly’s, sumo squats, burpees, run a lap

Round 4:  Staggered merkins (L/R), Rosalita’s, monkey humpers, burpees, run a lap

Round 5:  Dips, pretzel crunch – stop here.  We ran out of time.

Take one last Indian run around the loop and head back to the starting point.

End with the body destroyer ( lay on your back, breathe deeply, stare at the sky, and don’t talk)

COT

This is a pretty tough workout and everyone got after it today.    The 20 burpees followed immediately by the run kept the heart rate up quite well.   Sasquatch ran at  a swift pace around the loop this morning.  I left a sweat stain on the asphalt during the warm-up and Change Order’s shirt came off after round one.  Yes, it was humid.   Not a lot of mumble chatter today, but Sasquatch did manage some slightly sarcastic encouragement to the group during round 3 or 4 of the burpees.   We were running a bit short on time so we avoided the 5th round of burpees.  We may or may have had time.  Or, perhaps the Q was gassed after round 4 and could not call out another round of 20 burpees (maybe).     In any event, it was a great day at the Ranch and a privilege as always to lead such a fine group of men.

Announcements/Prayers/Praises

Read your newsletter!  Need a Q for Guidance (CAH on May 26), also need Q’s for F3 Dads in June (Change Order)

Continued prayers for Badger and his family and for the Jennings family

Praises for Sasquatch’s sister graduating from college.  Safe travels for the Sasquatch and Wegmans to NY this weekend.

 

 

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Hopefully Moderate at Slow Burn

It’s great to roll into this AO and see so many new faces. It’s encouraging to know we keep growing. Based on that I tried to do a better disclaimer than my normal. I was also a little nervous since I was doing the Ruckover later in the day as well as trying to hit the right level for moderate. But the weinke was set and of f we went.

Mosey over to first parking lot down road to Shutterfly for normal warm-ups. Nothing new or ground-breaking.

  • Split up into 2 groups for Indian Run down to Eternal Church parking lot. Since we were going downhill last man spring to front.
  • Partner up for Lazy Dora.
    • 100 Merkins (P1 does 10 while P2 hold plank, then keep switching to 100).
    • 200 LBCs (P1 does 20 while P2 does 6″ hold, then keep switching to 200).
    • 300 Squats (P1 does 25 while P2 holds air chair, then keep switching to 300).
  • Assemble at one end of parking lot back in 2 original groups. 1st group starts exercise and 2nd group starts after 1st group gets done with 1st exercise.
    • Run to 1st line – 10 jump lunges: run to 2nd line – 10 thrusters: run to 3rd line – 10 merkins: run to end of lot and then back to beginning
    • Run to 1st line – 10 bomb jacks: run to 2nd line – 10 plank jacks: run to 3rd line – 10 seal jacks: run to end of lot and then back to beginning
    • Lunge walk to 1st line – 10 squats: backward lunge to 2nd line – 10 squats: lunge walk to 3rd line – 10 squats: backward lunge to end
    • Run to 1st line – 10 jump lunges: run to 2nd line – 10 thrusters: run to 3rd line – 10 merkins: run to end of lot
  • Stay in 2 groups for Indian Run back to COT. Since we’re going uphill first guy in line drops for 5 merkins then runs to catch end of line and tell next guy to drop.

The run back was maybe a little more than normal for Slow Burn but everybody made it. Tried to use it as a shameless cross-promotion for PAX to post to Clydesdales. There’s always all runner levels there and a great way to get better at running. Always an honor to lead this group of PAX. Thanks Smither’s for the opportunity!

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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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