Murder Bunnies are Wild

2022-07-20Leave a comment

QIC: JWOW
When: 2022-07-20
Pax: 3D, Beaker, birdcage_f3, Drop Thrill, JWOW
Posted In: snake pit

It was a steamy morning in The Fort so the warmup was light and sweating was not optional.
– 15 Side Straddle Hops
– 10 Windmills
– 10 Cherry Pickers
– 10 Merkins
– Down Dog/Honeymooner followed by a stretch

The Thang:
There was conveniently a deck of cards and the exercises were as follows…
Aces = Murder Bunnies
King = Bear Crawl
Queen = Bunny Hop with Bell
Jack = Run a Lap
Diamond 💎 = Snatch
Heart ❤️ = Big Boy Situp with a Thrust
Club ♣️ = Curl
Spade ♠️ = Squat

Although the deck was non-face card heavy, we did do our fair share of murder bunnies 🐰 (always a crowd pleaser).

Back to COT for prayers and praises.

– JWow

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Log Jam at the Highland Games

2022-07-19Leave a comment

QIC: Divac
When: 2022-07-19
Pax: Badlands, Cheddah, Cyclops, decibelf3, Divac, Mainframe, Mark Nestel, Ölaf, Sprocket_F3
Posted In: Currahee

YHC celebrated 37 trips around the sun today and could think of no better way to start it off then with my brothers at Currahee!

WARMUP: Some stretchy things
THE THANG: The PAX went to the back of the school to find the logs. Two teams carried 2 logs (aprox 100-1000 lbs each) around the school and dropped them in the field. Pax lined up on the fence line for 4 rounds of the following
– 10 merkins
– 10 Squat
– 10 Ruck Curl
– 7 Man Makers
Ruck overhead carry to failure then suitcase carry length of the field.
Rinsed and repeated this routine for 4 rounds then split up for some Highland Games style relay log flip race! Pays to be a winner!
One more round of the movement above then losing team had to carry all rucks across the field while winning team jogged back and forth until the six was in.
Each team loaded up their log (aprox 500 – 5000 lbs each) to take back around the school – rotating as needed.
Ruck back to front parking lot for ruck overhead carry to failure back to COT – no one failed!
Olaf took us out with some BROGA
MARY: BROGA
ANNOUNCEMENTS: Charity brew ruck on Thursday – Bourbon and BBQ coming back in Nov – GORUCK Star Course coming in early October (lots of interest here) – Grow Ruck Valley Forge coming later in the Fall – Cylops is HC! – Currahee should be busy with all these events coming!
COT: You had to be there

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Tanknation at the ballroom

2022-07-19Leave a comment

QIC: Bass-o-Matic
When: 2022-07-19
Pax: Barry Manilow, Bass-o-matic, Bonsai, Cakeboss, Cousin Eddie, Dojo, Fogerty, kindergarten coo, Nada, oldbay, Reaper, Rebel, skipper, Spark Plug
Posted In: The Ballroom

WARMUP: Broga, SSH, IW, Windmills, dips, derkins, mosey
THE THANG: 10 signs with exercises on them. Each increments by 1 exercise. Do a sign then a lap. 10 ea. Merkins, big boys, squats, plank jacks, LBCs, Mtn climbers, SSH, flutters, American hammers, burpees. See yard backblast for more derails
MARY: Rebel led
ANNOUNCEMENTS: read newsletter.
COT: prayers

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Flight Plan plus humidity

2022-07-19Leave a comment

QIC: Boeheim
When: 2022-07-18
Pax: Barry Manilow, Bass-o-matic, Boeheim, Cakeboss, Fire Marshall Bill, Pusher, Rock Thrill, Santini, sirtophamhat, Vuvuzela, White Lightning, WWL
Posted In: Flight Plan

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Tour of the Yard

2022-07-18Leave a comment

QIC: Barry Manilow
When: 2022-07-16
Pax: Barry Manilow, Boogie Down, Bowzer, Dojo, Drop Thrill, Ironclad, oldbay, Peabody, Spinner (Derrick Dominey), Uhaul
Posted In: the yard

If you saw the video, Bowzer is your guy if you need a face/voice for video intro.

After committing to a pre-run, I was then a fill in Q, my tail was dragging.

Dynamic warm up, back and forth across the lot, a couple exercises, the a motion across, couple more, motion across, you get it.

Finish with the bear crawl challenge. Often times when working out with PAX at my old and broken fitness level, a bear crawl means you take a half dozen “strides” and stand up, grunting and groaning and swinging your arms around like you are loosening up. Over the last couple Q’s I called this out and gave the PAX a distance to make. If you call it out, they (I) will do it.

over to the light poles for one round of suicides

back to the school wall where we did wall sits and tons of BURPEES

on our way to the hill in front of the school we weaved in and out of the perma-cones

At the hill we did some exercises at the top and some at the bottom, super high counts, 5-10-15, than 10-20-30 at the bottom

then over to the bench, where we did the typical dips and incline merkins

Wrapping the morning up, all PAX crushed a 10 count of BALLS TO THE WALLS (my ode to Accept)

Exercises throughout were typical old guy stuff, windmills, BURPEES, shoulder taps, BURPEES, mountain climbers, monkey humpers, squat jumps, BURPEES, multiple rounds of Makhtar N’Diayes, BURPEES, stuff like that

Looks like we made it,

Barry Manilow

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The Smokin 90s

2022-07-18Leave a comment

QIC: Cohiba
When: 2022-07-18
Pax: B.O.B., Cheddah, Cohiba, F3DaVinci, Happy Hour, JWOW, Punch List, Spinner (Derrick Dominey), Tesh, Uhaul
Posted In: The Armory

WARMUP: Mosey, SSH, Windmills, Morrocon NC, Merkins, Hillbilly Walkers, Overhead Claps, Calf Raises, Cherry Pickers
THE THANG: While hearing to 90s Hip-hop; Each exercise was for 1 minute and 30 second rest, Round 1: Swing, Single-Arm Overhead Press, Sumo Squat, Single-Arm Row, Chest Press, Round 2: Deadlift, Clean & Press, Halo, Reverse Lunge, Thruster, Round 3: Goblet Squats, Snatch, Tricep Extension, Burpees, Mountain Climbers; Ran a short mosey between rounds
MARY: Flutters, American Hammers, Bicep Curls, and SSH
ANNOUNCEMENTS: 2nd F Lunch Sites, T-Shirt Deadlines, 9-6-3 Relay Race
COT: Punchlist’s M, Uhaul’s nephew and sister in law, and Happy Hour’s friend Joe

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Clovis showed us

2022-07-18Leave a comment

QIC: Band Camp
When: 2022-07-18
Pax: Albatross, Band Camp, Bo Wiseman (Saw Dust), Clickbait, Grout, Marty Byrde, Shield, Splinter
Posted In: Honey Badger

WARMUP: à la carte

THE THANG:
150 burpee pull-ups
10 mile run

We broke it into 15 reps, run 1 mile

Barely finished 4 rounds
That was hard.

When I do a hero workout, I remind myself that 2nd Lt. Clovis T. Ray didn’t share how he felt about the conflict he was fighting in. He just did what was asked of him, and wasn’t able to come home.

An honor to lead.

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Just go.

2022-07-18Leave a comment

QIC: Shady
When: 2022-07-18
Pax: Badlands, Bones, Cyclops, decibelf3, F3_Tesla81, Joe Lyons (F3 Long Duck), Mainframe, Maximus, Paddle, Poppins, Shady, SPowers, Trucker
Posted In: Sweep The Leg

WARMUP: SSH 20, low slow squats 10, 5 burpees…go time
THE THANG: Being DR all last week and no working out, aside from eating and drinking, made this a bit more sucky than it needed to be but the only way to jump in is with both feet. So running with push-ups got the call.

Here’s what we got: every .25 miles = 25 merkins. After mile 1 and mile 1.75 (which is top of the hill in the back of the school), we waited for the six doing flutters.

Simple but effective. Total mileage was between 3-3.5. Some of us (🙋‍♂️) owe a few more merkins as form started to suffer or time to get back was creeping up.
MARY: More flutters and American hammers.
ANNOUNCEMENTS: Final countdown CSAUP, QSource on Tuesday Baxter SBUX, be there!
COT: Change Order and his family, kids going off to camps, travel

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Escalator Goes Up, De-escalator Goes Down

2022-07-16Leave a comment

QIC: Divac, Spectre
When: 2022-07-16
Pax: Divac, Mainframe, Spectre
Posted In: Alcatraz

WARMUP:
Divac
Moseyed around the park & stopped by pull-up bars for IC windmills and 5 Merkins OYO. Moseyed further down the path and did IC cherry-pickers and 5 Merkins OYO. Finished Mosey to basketball court.
THE THANG:
4 corner escalator (increasing reps each corner) with bear crawl the short side and burpee broad jump/walking lunges the long side.
10/20/30/40 reps.
Round 1 – Merkins
Round 2 – Jump Squats

Suicides on the basketball court
Round 1 – 3 Merkins at free throw, half, free throw, full
Round 2 – 2 Merkins at free throw, half, free throw, full
Round 3 – 1 Merkin at free throw, half, free throw, full
Round 4 – 0 Merkins at free throw, half, free throw, full

Spectre
Ladder de-escalator with run down parking lot and back each round
10, 9, 8, 7, 6, 5, 4
Merkin, Air Humpers, Diamond Merkin, Squats, Merkins with taps, Leg Raises

MARY:
ANNOUNCEMENTS:
Chatted about housing market and who’s gonna pay kids going away to college
COT:
God’s Will Be Done

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Partner Murph and Hills

2022-07-16Leave a comment

QIC: Fogerty, Rebel
When: 2022-07-16
Pax: Badlands, Clickbait, Cousin Eddie, Crawdaddy, Falcon Crest, Fogerty, Kevin Kern, Kindergarten Cop, Mark Nestel, Maximus, Poppins, Pusher, Rebel, Senator Tressel
Posted In: The Fort

WARMUP: SSH, arm circles, Imp Walker, HB Walker, lap around park
THE THANG: Rebel led Partner Murph, 100 pull-ups, 200 merkins, 300 squats, while one is doing exercise the other partner ran to statue and back.

Hand off to Fogerty did 6’s up the hill with BB sit-ups and SSH. Went to adjacent parking lot for 4 corners. Pax named an exercise and led. Got in 3 laps around lot.
MARY: continuous Mary without feet touching ground led by Pusher.

COT: prayers and praises lifted up. Fogerty took us out.

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