Menthol down…

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  • QIC: Menthol & CSPAN
  • When: 07/09/14
  • Pax: Chicken Hawk, Chicken Wing, Package, Tatanka, Santini, CSPAN, Cable Guy, 1-Niner, Pebbles, Fun House, WWL, Corn Hole, Spackler, Boy Band, Chaser, Menthol
  • Posted In: Ring of Fire

Well, it started off as a typical morning at The Coop

Menthol was the Q and anxious for kickoff

Cable Guy was his typical noisy self

Funhouse & WWL were on a date, I don’t think I have heard them both talk that much… ever…

Menthol was our highly motivated Q and off we went into The Gloom, we jogged down to the elementary school, made a couple of laps around the playground doing a variety of stretches, high levels of mumble chatter, Cable Guy was crop-dusting, Package was talking smack, Chicken Hawk and Chicken Wing were rallying the group, we were on the move back up to NAFO when Menthol misjudged the speed bump…and pop…man down.

We all performed a variety planks for a few minutes while Menthol tried to shake off the pain…but it was obvious to us that he was hurt, Menthol tried to fight through but to no avail, Menthol limped to his truck, and handed the Q to me.

As of 1500 today Menthol is reporting that he is still swollen and in a great of pain, and please keep him in your prayers.

With me on Q we jogged up to the band grinder, completed some additional planks, and ran a Michigan and a California. Michigan is 10 x100 yard dashes, 8 x80 yard dashes, 4 x40yard dashes, and 2 x20yard dashes. A California is all backwards, 1x 50 yard dash, 1 x40 yard dash, 1 x30 yard dash, 1 x20 yard dash. My legs were starting to get tired…just saying I have gotten some extra sleep this week…just saying…if you have any doubt, just check my 19 little brothers reminding me not to sleep through my Q via repeato twitter blasting.

We went back for Dealers Choice ABLAB. Made about 75% of the group, as Chaser enjoyed himself with his long plank and counting routine, pretty funny and slightly painful.

The Pledge of Allegiance

COT-Ball of Man-OUT

Get well Brother Menthol

 

 

 

 

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An unexpected Q

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  • QIC: Audit
  • When: 07/09/2014
  • Pax: Tatanka, Audit, Menthol, Maximus, Pusher, Red Banjo, Java, Beast, Pebbles, Brickhouse, Twister, Birdcage, Crab Cakes, Green Wave, Airborne, Deacon, McGyver, Private Ryan, & Vandelay (FNG).
  • Posted In: Block Party

19 eager PAX arrived at WEP in the gloom expecting the promised beatdown from CSPAN.  0515 arrived and our Q was nowhere to be found so I offered to lead the group.  Out of all the PAX, CSPAN was the last person we expected to oversleep so we were all actually pretty worried throughout the workout.  Luckily after the workout we received a text that all was well and the old man forgot to set his alarm.  We then coined a new term for The Fort.

CSPAN-ing = When you fartsack on the day you are supposed to Q.

The Thang:

Jog halfway around the park and then COP in the field:

20 X SSH, 10 X Merkin, 10 X Mtn Climber, 20 X Squats, 20 X SSH

Mosey over to the playground and find a partner for 2 rounds of the following.

Partner 1: 10 Pullups while Partner 2 runs around the playground; Flapjack. Next Partner 1: 20 merkins while Partner 2 runs around the playground. Next Partner 1: 20 dips while Partner 2 runs around the playground. Next Partner 1: 10 pullups while Partner 2 runs around the playground.

Mosey over to Jacobs Ladder Hill

Jacobs ladder up to 5 with Squats at the bottom and Burpees at the top.  After you finished your 5th Burpee at the top of the hill take a left and run around the park until you get back to the playground.

Gather back up at the playground and do as many sets of the following as possible for 10 minutes:

10 pullups, run to the drill bit across the field and back, 20 dips, run to the drill bit across the field and back.

Next we circled up for 5 minutes of slow burning abs led by Maximus consisting of lbs, flutters, hello dolly’s, heels to heaven, Freddie Mercury and Russian Twists.

Sprint to COT.

 

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The Patriot – Independence Day but dependant on Sky Q

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  • QIC: Cake Boss
  • When: 07/05/14
  • Pax: Assassin Cake Boss Chicken Hawk Chuck Wagon CSPAN DD Iron Horse Mayhem Twister Smokey Bandit Spackler Italian Job Radar
  • Posted In: Uncategorized

Cool crisp July 5th morning in sunny South Carolina. The PAX arrived at The Patriot for a little post Independence Day beat down and quickly realizing how much we depend on each other and the Sky Q for a good amount of stuff in our lives.

The Thang:

Jog around School ¾ way around.

76 SSH (In honor of 1776)

15 Carolina Dry Docks

20 Imperial Walkers

20 Squats

20 step ups on wall

Count off 1s and 2s

1s Bear crawl grass area and back

2s dips

Flap jack and

1s Bear crawl grass area and back

2s derkins

 

Mosey

Hand Rail shuffle x2

Merkins on curb

Mosey to Park

On the soccer field sideline

1s sprint across field

2s dips on bleachers

Flap jack

Mosey to stairs

Single file line up and down stairs for 6 rounds

Mosey to parking lot.

1s suicide

2s squats

Flap jack

Mosey to playground

1s swing crunches +5 LBCs

2s 20 step ups

Flap jack and rinse and repeat

Mosey to Baseball field

Pledge of Allegiance to the Flag, led by Charles Duus Marine Corp, (nephew of Cake Boss) F3 name Radar.

Mosey back to Parking lot

Side shuffle

10 merkins

Sprint

Side shuffle

Hit the Grass

LBCs

Merkins

Dollys

Wide arm merkins

Rosalitas

Diamond merkins

20 Bombjacks

Flutter Kicks

Mosey to soccer Field

1s sprint across, spring back

2s dips

Flap jack + rinse and repeat

Partner wheelbarrow halfway, flap jack sprint back

COT

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Sally’s Ground Hog Day

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  • QIC: Cornhole and Decibel
  • When: July 5, 2014
  • Pax: World Wide Leader, Package, Chicken Wing
  • Posted In: The Fort

Five men shook off the Independence Day Delirium and started the fifth off with a bang.

Cornhole led off with:

Work way around park – pyramid  20 each exercise
High knees – SSH
Butt Kickers  – add Mtn Climbers
Lunge Walk  – add bomb jacks
Bear Crawl – add Peter Parker’s
Crab Walk – add LBCs
Karaoke –  add Parker Peters
Karaoke – add squats

He passed off to Decibel for:

Bring Sally Back Push Up Challenge

LBCx25

Protractor

Bring Sally Back Dip Challenge

Hanging Knee Lifts x20

LBC x20

Hanging Knee Lift x20

Freddy Mercury x25

Hanging Knee Lift x15

X-O’s x20

Heel Touches x15

Mosey to Long Hill

Modified Jacob’s Ladder

Run to top of Hill

5-10 count Body Builders

Run to top of Hill

4-10 count Body Builders

Run to top of Hill

3-10 count Body Buildersx3

Body Builders at the Bottom until all are done

Windshield Wipersx20

It was a small dedicated group today.  The Introduction to the Ground Hog Day workout by Cornhole was great.  He may have his holidays confused but made for a beat down.  Sally also made her debut at Walter Elisha.  There was the comment that Sally should stay at Alcatraz. Great work today!

 

 

 

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#All3Fs at #SlowBurnF3 & #ChickenandWisdomF3

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  • QIC: CSPAN
  • When: 07/04/14
  • Pax: Assassin, Bird Cage, Boy Band, Brick House, Cake Boss, Chicken Hawk, Chuck Wagon, Corn Hole, Decibel, Flacco, Iron Horse, Maximus, Mr Clean, Pebbles, Senator, Trucker.
  • Posted In: Alcatraz, Slow Burn, The Fort

17 strong men rolled out of the rack for a July 4, 2014 celebration to include all three Fs.

We started our morning with The Pledge of Allegiance

YHC started with a high quality rendition of the disclaimer to include the fact that I had never lead a moderate workout, and for those who know me, moderation is not one of my strong attributes. Nobody ran off, and off we went into the gloom.

Did I mention the trash truck rolled through and everything smelled like Cable Guys A$$?

The Thang:

We started walking towards Empire with a variety of exercises to warm up old man legs.

We started with a slow mosey tour of the AO, Flacco and Cake Boss reminded me it was starting to feel like Laces Out.

Circle up back at Baxter Playhouse, we did our normal warm-ups of SSH, IW, squats, and we started a really nice plank series to include mountain climbers, Peter Parker, & Parker Peter, when I was choked out by the weird dude smoking and watching us workout…kind of creepy, I think I know where the Baxter burglars sleep….definitely not the Marlboro man…smelled more like Camel without filters…just saying…cough…cough…cough…yuk.

Mosey back to Empire for some COP and down and back to continue the cardio portion…nothing real exciting…just sprints, hops, and repeat el’backwardo. Mosey back around the building stinky smokiest had rolled to his next location (still smells like A%%). Planks followed by 15 step-ups each sides followed by 15 curb bunny hops. Mosey to the wall along I-77 of Lowes for a squat, people’s chair, arm varied position leg smoker, nice to see how the PAX can all count equally slower to my most annoying pain fest. Mosey back to Empire.

More nonsense back and forth, partner push & pulls, a little second F, and a bit of low quality mumble chatter on how long this Burn was going to last.

COP was “ABLAB Dealers Choice” for 10 reps, it was ridiculous difficult, and absolutely exhausting. X & O kills me, I mean that almost literally

Mosey back up the hill for COT, a self-portrait (I understand that I am supposed to call it a “selfie”, selfie meant something different in the eighties…just saying). Towel off, change shirts, ordered our Chicken, opened the Bible for some Wisdom.

Chicken Hawk did top notch work taking us through Daniel 2, my favorite verse for clarity:

Daniel 2:23English Standard Version (ESV)

23 To you, O God of my fathers, I give thanks and praise, for you have given me wisdom and might, and have now made known to me what we asked of you, for you have made known to us the king’s matter.”

Hard Drive is back next week,

Have a safe 4th,

CSPAN

 

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My ear’s are sweating

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  • QIC: Trucker
  • When: 07/03/14
  • Pax: CSPAN, McGyver, Who Dat, Twister, Sunshine, El Presidentie', Corn hole, Java, Flacco, Brick, Cake Boss, Airborne, Chuck Wagon, Smuggler, Chaser, Man O' War, Double D, Senator Tressell, Jekyll, Private Ryan, Cash, Chickenhawk, Decibel, Funhouse, Trucker, Radar (FNG), Primanti (FNG)
  • Posted In: Laces In, Laces Out

27 brave men woke up early on the eve of our nation’s birthday to begin celebrating our freedom. The morning humidity was at it’s best prior to the beat down Trucker was promising.

Braveheart-1995

The Thang:

COP:

25 SSH

25 slow squats

25 IW

25 Merkins

25 Knee Tar Ninja (same as Mak Tar but starting in squat position and going down to knees one at a time & back up to squat)

25 windmills

15 CDD

Mossy to playground:

Split into 2 groups: Group 1 – 10 pull-ups, 20 Merkins; Group 2 – 20 squats, 20 dips: switch and rinse and repeat 3x’s

Mossy to field and partner up. Wheelbarrow to Jacob’s ladder hill

At Jacob’s Ladder Hill: Jack Webb’s (1/4 ratio). Run to top of hill, 1 set of JW, run down, run back up, increase by 1 set until you hit 7. Repeat from 7 back to 1 while running hill in between.

Mossy to COT

There wasn’t much chatter this morning so your QIC takes that as a compliment. Hope Funhouse’s ears drain from all that sweat. Piggy backing from Chickhawk, what is holding you back from declaring independence? May all our spoken and unspoken prayers be lighted up and honor our forefathers for their insight on creating a free and beautiful country.

Announcements:

7/4 – Slow Burn Friday (5:15) at Chickfilet (6:30) with Game Plan following (Daniel Chapter 2)

7/17 – The Ranch launch at Springfield middle

7/26 – Rock Hill convergence with The Fort

9/26 – Invergence 2yr B-day of The Fort. More to come!

 

 

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Baby delay = 1 more Quick workout for One-Niner

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  • QIC: Chicken Hawk
  • When: 7.02.2014
  • Pax: 16 - CSPAN, Spackler, Pebbles, Chicken Wing, Cash, Cake Boss, Trucker, Package, Who dat, Boy Band, Flacco, Tatanka, FNG (Chaser), One-Niner, Chuckwagon
  • Posted In: Ring of Fire

baby

16 men were enduring high humidity and a case of swamp A$$ to prepare for our country’s 238th Birthday.  The challenge to the men is declare independence from this world by living like Daniel through being obedient to God.  Learn to be dependant on God rather then acceptance of this world.  What is holding you back from declaring independance?  How would your life look different if you did?

Mosey a short distance for a little COP

25 -SSH, 21 – Imperial Walkers, 20 – Carolina Dry Docs, 20 – Mountain Climbers, 15 – Toy Soldiers, 15 – Monkey Humbers,

Mosey to pick up a weapon (Cinder Block) for each of the Pax and mosey to the bottom of the hill at Sugar Creek

Partner up and complete the following routines for each partner group.

50 burpees while partner runs up and down the hill with cinder block then switch

75 bomb jacks while partner bunny hops up and down the hill with cinder block then switch

100 merkins while partner high knees up and down the hill with cinder block

Mosey to the flower boxes while carrying the Cinder block over head

10 – thrusters w/ block, 20 – step-ups w/ block, 30 – squats w/ block, 40 – tricep extension w/ block, 50 – Calf raises w/ block, 60 – Bicep curls w/ block

Mosey to the curb for some AB Lab with blocks… while holding block over head

30 seconds each – LBC, Freddi Mercury, Hi Lo Flutter, Hello Dolly, Protractor

Partner up on the wall x2 rounds

Partner 1 – Wall sits with the block while partner 2 completes 3 wall climbs rotate then repeat.

Announcements:

Slow Burn Friday (5:15) at Chickfilet (6:30) with Game Plan following (Daniel Chapter 2)

7/17 – The Ranch launch at Springfield middle

7/26 – Rock Hill convergence with The Fort

9/26 – Invergence 2yr B-day of The Fort. More to come!

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Block Party – Time to get this Party Started

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  • QIC: Cake Boss
  • When: 07/01/14
  • Pax: FNG - Birdcage, FNG - Brickhouse, FNG - Chuck Wagon, CSPAN, Bounty Hunter, Pebbles, 1Niner, Private Ryan, Deacon, Beast, Tatonka, Flacco, Red Banjo, Twister, Airbourne, missing 1(sorry)
  • Posted In: Block Party

cinderblock

17 PAX came to Block Party for a normal Tuesday beat down. We went old school and brought the blocks back to the party.

It was epic pain, especially for a few FNGs, who we appreciate coming out and joining the PAX. We look forward to their return and continued participation in our craziness at 5:15am.

 

The Thang:

Mosey to tree line

Lunge walk, side shuffle right, side shuffle left, High Knees, butt kicks, sprint to COP

 

COP

SSHs, CDDs, LBCs, IWs, Wind Mills

 

Mosey to Path

Form 2 lines for Indian Run around path to Playground

 

At playground partner up

#1-pullups

#2-bearcrawl long, sprint short around playground

Flip Flop

Plank when done

Merkins, LBCs, Wide Arm Merkins

 

Mosey to tree line

High Knees, But Kicks, Sprint

 

Meet at bottom of Stairway to Heaven with blocks

#1 – run with block to light pole

#2 – squats

Alternate until all blocks are at 6th light pole top of hill

 

#1 – run to block, 5 merkins, 5 derkins, bring block back 1 light pole

#2 – squats

Alternate until all blocks are back at bottom

 

Mosey to trees

Face partner in seal team situp formation

Pass blocks to left and right 10x

25 Seal Team Sit Ups

 

Mosey to Hill in front of statue

#1 – Bear crawl

#2 – LBCs

 

#1 – Bear Crawl

#2 – Hello Dolly

 

10 Peter Parkers

Sprint to COT

 

Prayers for White Lightning family and Beacon’s recovery from infection

1 Niners expecting 2 Niners arrival this evening….prayer for mom and baby!

Plus other unspoken prayers

 

Slow Burn Friday at Chickfilet with Game Plan following (Daniel Chapter 2)

7/17 – The Ranch launch at Springfield middle

7/26 – Rock Hill convergence with The Fort

9/26 – Invergence 2yr B-day of The Fort. More to come!

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Too Sexy for the Kettlebell

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  • QIC: Decibel
  • When: June 30, 2014
  • Pax: Senator Tressel, Trucker, Cake Boss, Boy Band, Chicken Hawk, El Presidente (FNG), Tatanka, Flacco, Gridlock
  • Posted In: The Armory

Ten Men arrived for a Kettle bell beat down and got some great tunes from Cake Boss’ play list.

14 Men came for a Kettle Bell Beat Down.

Warm up Lap

One Minute on 20 Seconds Off

90/45

Chest to Back Pullover

Two Handed Curl/Preacher Curl

Goblet Squat

 

Mosey to Station 1

KB Merkin

Figure 8

Back Lunge with pass through

Toe Taps

 

Mosey to Station 2

Halo

Upright Row

Dead Lift

KB Burpees

 

Mosey to Wall

Squat Curls

Shoulder Press

Stairway Wheel barrow

Dip

 

Mosey to Station 4

Chest Press

Curtsy Squat

Skull Crushers

Reverse Bridge Leg up and Thrust

 

Mosey to Origination point

Russian Twist

LBC with KB

Get Halfway Up

Plank Row

Boat/Canoe

Big thanks to Cake Boss for providing the tunes.  Too sexy was a big hit.

Prayer for Gridlocks family on the loss of his father

Prayer for CSPANs daughters surgery

 

 

 

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Sally is back

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  • QIC: Bob Barker and Decibel
  • When: June 28, 2014
  • Pax: Gepetto, Trucker, Who Dat, Spread Eagle, Geico, Spark Plug, Maximus, Cash, Jekyl, Flacco, Heisman, Cable Guy, Mr. Clean
  • Posted In: Alcatraz
2 laps around ballfield.  Circle up
Bob Barker leads off
40 SSH
25 mountain climbers
25 imperial walkers
20 plank punches
50 SSH
25 mountain climbers
25 imperial walkers
20 plank punches
Fifteen men showed to Alcatraz for a classic prison yard beat down.
Mosey to other field
One group wall sits while other group side shuffles to fence and back, switch, then rinse and repeat.
Then group 1 walk sits while other group karaoke to fence and jog back, switch, them rinse and repeat.
Mosey to hill.  Go up and down the hill 2x each.  At each point stop and do 20 mountain climbers, 20 LBC and 20 he-low Dolly’s.  Hand off to the man!!!
Decibel takes over
Back down the hill
Carolina Dry Dock x20
Up the hill-first one to the top goes back down and collects the rest on the way down
Up the hill
Mosey back to field
Bring Sally Up-Down Merkin challenge (3:18)
Mosey to playground
Bring Sally Up-Down Dip challeng
Ab lab
Knee ups x20
LBCx30
Rinse and Repeat
Rinse and Repeat (sub Freddy Mercury for LBC)
X-O’s x20
Hello Dolly x20
COT
As always it is in honor to work out with such dedicated men.  There were several challenges in today’s work out and all were met by the men!
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