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  • QIC: Yard Sale
  • When: 03/03/2022
  • Posted In: Laces In

This was the 1 year anniversary of my first post so we revisited some past beat downs!

Warm up

  • 15 SSH
  • 15 Wind Mills

Mosey to back entrance hill

My first post at Laces was a Cyclops Q and I thought I was going to die. We did 13s on this hill. Today we did 7s

  • Merkins at the top
  • Big boy sit ups bottom

Mosey to Band lot

My VQ we did a ladder here but i decided to make it more fun today!

Mode of transportation was Skipping, goal was no more than 2 steps every five yards.

End zone : 36 Mtn climbers single count.

25: 36 American Hammer, single count

50: 36 Grave Diggers, single count

75: 36 Monkey Humpers

Far End Zone: 36 jump squats

Batan death March back to COT,  6 doing 10 Merkins

We prayed for Tootie and his son Park, PAX who are struggling at work and with relationships. It’s important to be there for each other to support and help since you never know the burdens that are being carried.

Shovel Flag hand off.

OTG did a great job leading the site. He provided encouragement and support when I was getting ready for my VQ just like he did for many others. Thank you OTG for all you did for Laces In and the PAX that post there.

-Yard Sale

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Your Q is Not Complete Until You Write a Backblast

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“Your Q is not complete until you write a backblast.”

Our 1st F Q is cracking down on backblasts… and YHC has put this one off for a week.  One week late is better than never.

 

L Train hit up YHC late Monday night to lead some Broga and Miles at Bushwood. Always happy to oblige some deep muscle therapy.

 

Started the BC off with our usual disclaimer + the five core principles of F3. Then we moseyed away from the music and warmth of UHAUL.

 

Circuit 1: Broga

15 min Yoga Flow after 1 mile warmup

Deep stretch positions including runners pose, lizard pose, modified pigeon, chair (w/prayer twist), etc. The PAX were not pleased to be done.

Finish off with 5 dead hang pull ups.

 

Circuit 2: Deep Burn

Mosey back up the hill and across Whites Rd to Forest Creek Middle bus loop.

Plank in wait for the six.

Low Slow Squats x 20

60 Second Al Gore Hold at end of 20th squat.

20 Squat pulses to finish.

Lunges x 10

60 Second Hold at end of last lunge

10 Lunge Pulses to finish.

Flap Jack to the other side.

Mosey back to COT for a little bit of Mary to finish off.

 

Apparently the boys at Snake Pit likes to listen to “Everybody Hurts” by R.E.M. on repeat. You do you, UHAUL.

 

‘Twas a good time at Bushwood. L Train – thank you for asking YHC to lead.

 

Punch List out.

 

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D2D FoMo- Hill Repeats

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9 was the number that descended on the Earth Fare parking lot for a cool Monday beatdown. Quick disclaimer that I was not a professional and we took off towards South State Bank and ultimately towards the challenge that was presented by YHC on the Dave Gibson Hill.

However before that I took the PAX down the hill and back towards Gold Hill Middle School and shared that I was very disappointed that I missed the relay and I was hoping to relive the experience with the unsuspecting PAX that showed including several HIMs that conquered the relay just two days prior. Maybe I should have had more mercy? 🤷🏽‍♂️

We stopped at the entrance to Gold Hill and I laid out the challenge. Run to the opposite end of the parking lot towards where Colosseum COT takes place. Challenge: run there and back and complete 100 Merkins in any combination rep total of your preference, just get 100 done before you get back to the start.

We took off and YHC decided to do 20 at a time and so make my 5 stops along the way with Badlands pushing the pace. Despite that Fishsticks somehow finished first and we waiting for the 6 in the plank position.

Now for the meat and potatoes, We were to run hill repeats from one set of cones to the next at the top of Dave Gibson approx .5 miles and then proceed to complete 1 Monkey Humper at the top of the hill and then 7 burpees at the bottom. Repeat, but next round its 2 Monkey Humpers and only 6 Burpees at bottom. Stretch Goal is to get 7 laps. None achieved the goal. Misery was had by all and the time went quickly and painfully slow at the same time.

Good mumble chatter from the PAX and it was great hearing about the D2D relay.  Around 5:55 we headed back to COT.

3.5-4.9 miles were achieved, with a minimum of 100 Merkins, 20-30 burpees and 10-15 monkey humpers and 300-400 ft of elevation gain 💪🏽 were completed. Upon reflection I should have made the monkey humpers in sets of 10.

Announcements were announced, prayers were prayed and praises were given to the Most High! Great work men!

Poppins Out ✌🏽

 

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doowhsub

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Here is what fun was served at Bushwood….

COP included 9 reps of windmills, 13 reps of  low slow squats, 13 reps of imperial walkers, and 13 SSHs. then mossy down backside hill behind the football field. At the bottom, 5 merkins. NUR up hill and at each light pole, 5 squats. Run back to bottom of hill, 5 merkins. Mossy to benchs and 10 step ups per leg. Mossy to pull-up bars, 2 PAX at a time; each must get to a total of 20 pull-ups. If you have to stop, you do burpees as your rest until you hit 20 pull-ups. Mossy to tennis courts for a round of suicides. Repeat this in backwords….A round of suicides at the tennis court, mossy to pull-up bars but the goal is only 10 reps (was looking at clock), mossy to benches for 15 step ups, mossy to bottom of hill for 2 rounds of incline and decline push ups, and then NUR up with 5 squats at each light pole. Unfortunately we still had time left so ran back to the bottom of the hill and run up the hill stopping at the intersection for 5 merkins and 5 LBCs, finish the run up the hill.

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Slinging Cannonballs in the Armory

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PAX were advised that this would not be an “ease into the week” workout.

After warmup, we did a quick skill demonstration on Kettlebell swings and cleans. Reviews were mixed.

We then took a walk all the way around the parking lot with our kettlebells.

 

Thang 1: Dora

Partner up and do the following: 100 cleans, 150 chest presses, 200 swings, 150 curls, 100 squats. 1 partner walks to the sidewalk and back while the other chips away at the reps.

 

Thang 2: 4 corners, no dropping the bell

corner 1: the dumpster – deadlifts

corner 2: the funeral home – overhead presses

corner 3: the hearse – tricep extensions

corner 4: COT. When we arrived, Band camp asked if we can put our kettlebells down yet. I acknowledged his suffering, and told the PAX they would have to put their bells down… because the last corner was manmakers.

Some quick Mary to finish the time, and off to take on the week.

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Insider baseball

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Kaiser took the lead and started us off with the warmup.

We then proceeded to bear crawl together across the field. No one could pass the Q, and we stopped at regular intervals for some pain.

Next up was some Dora. Partnering up, one partner ran down the field and back, while the other worked on Merkins, squats, and LBCs. After LBCs for the 6, Kaiser passed the torch to Battle Bot.

Starting with reps of 10, we hit 10 burpees in the field and worked our way counter clockwise around the path. Pain stations were as follows in the map below

Lap 2 was 15 reps of each.

Some quick Mary, followed by COT, then coffeeteria at Tega Cay Deli

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4 corners, heavy mumblechatter

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Following a brutal Hive workout courtesy of Easom last Friday, I thought we would slow things down, and weigh things down a bit. 4 corners in the FMHS parking lot and someone gets to carry their kettlebell AND the 60 pound “guest” bell. We really hit the grip strength today, and the mumblechatter was legendary.

 

Reps were 5-10-15-10-5 (5 reps on lap 1, 10 on lap 2, etc)

1st corner: Couldn’t see it because the site Q parked over my weinke

Goblet Squats and Tricep Extensions

 

2nd corner:

Deadlifts and chest presses

 

3rd corner:

Calf raises and overhead presses

 

4th corner:

Manmakers (a crowd favorite)

About the only time the group was quiet was during the manmakers… noted. Uhaul made the life decision to never do manmakers.

 

A little Mary at COT, then off to the weekend.

 

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“Twos”day Torture

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9 PAX gathered on a beautiful February morning – a preview of spring that is right around the corner.

Disclaimer and we started to mosey down road towards the entrance when Olaf came trotting out of the woods making it 10 PAX.  Turned around at entrance and did some dynamic warmup on return to parking lot (Toy Soldiers, High Knees, Karaoke).

Maybe it was the weather or maybe it was just Olaf, but the mumblechatter was strong this morning.

 

The first Thang:

10 Minute hardCORE HIIT – 10 Exercises 45 Sec On 15 sec off

SSH

Freddie Mercuries

Standing High Knee Taps

American Hammers

Mountain Climbers

Laying Leg Raises

Plank In and Outs (think flying squirrel – plank jacks)

Plank side to sides (think elbow plank where you alternate rotating and touching each hip to the ground)

Star Crunches (essentially a Dying Cockroach)

Running High Knees

Before the circuit started, I proclaimed this was a core HIIT.  So thank you Bandcamp for letting us know halfway through that we were doing a lot of ab work – very enlightening 😉

 

The next Thang:

“Twos”day Torture – in honor of it being 2-22-22 on a Tuesday

2 stations separated by .2 miles – Station 1 at parking lot where we park, Station 2 at parking lot at entrance

Perform following exercises at Station 1:

2 Mickey Mouse Merkins

22 MNCs while in squat position

22 Lunges (11 each leg)

Run to Station 2 (Plank for the 6)

Perform following exercises at Station 2:

2 Kraken Burpees

22 overhead claps

22 calf raises

Run Back to Station 1 (Plank for the 6)

Rinse/Repeat – we made it through 4 rounds

 

Moseyed back and finished back at COT right on time

 

NMM:  As usual, an honor to lead the Pax.  Naturally, the runs back and forth between stations today evolved into long sprint races and competitions of who could get their heart rate highest.  Not sure there was a clear winner but we all got better together and fought the urge to slow down or cut it short.  Maximus would have agreed that we earned our 1% today –  great work from all the PAX.  Thanks for the opportunity Shower Curtain!

 

-Badlands

 

 

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3-1-22: 3 lessons, 3 stations

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YHC took a call up on the schedule to kick off March.  20 decided to converge east of the peach stand.  Three lessons were shared from Seneca and a few exercises were called.

COP – After the pledge, a mosey to Kimbrell’s for COP – squats, people’s chairs, windmills, seal jacks, and burpees sprinkled in got everyone warmed up and on to station #1.

Lesson 1 – “Train your body rigorously so it is not disobedient to your mind”

Station 1 – 10 burpees upon arrival.  7’s to follow – kraken burpees at the top of the circle with squats at the entrance of the circle.  PAX returned to the top of the circle to confirm the lesson was learned.  It was. From there, we moseyed to…….

Lesson 2 – “He who is everywhere is nowhere”

Station 2 – PAX paired up completing a 4 corner, 2 round circuit 5-10-15-20 – burpees, merkins, squats and seal jacks.  Upon completion, 5 more burpees to ensure the lesson was learned.  It was.

Lesson 3 – “Happy is he who makes others better”

Station 3 – flutters in cadence, LBC’s in cadence and a mosey back to COT.  Early arrivers did a few burpees to finish out and a few abs – geometry class brought us to 0600 and COT.

Announcements were shared, prayers were offered and praises were given.

NMM – 3 takeaways to expand on the lessons learned:

1 – Rigorous training enables us to be durable as leaders in our homes and communities.  We are better equipped to handle life’s challenges and keep a calm and clear mind when our bodies are strong.  Our mind and spirit require the same training.

2 – The person who feels busy may find themselves living the life of a hamster on a wheel – in a sense, being everywhere, but nowhere.  Are we setting routines that allow for avoiding that trap? Our world is great at distracting us.  We are equipped to mitigate that through our disciplines, our training and how we apply it daily.

3 – Helping others improve in their journey expecting nothing in return is the ultimate gift of impact.  As leaders, we are called to give away what we know in the pursuit of helping others seek advantage.  The feeling of knowing your effort inspired or encouraged someone to go further, work harder, apply themselves more, etc. brings about a joy knowing your work as a servant manifested itself positively in others.

My thanks to Kermit for the call out and the opportunity to lead a fantastic group of HIMs.  I am grateful to start the day (and in this case) month off on an advantageous foot.

Keep going!!!

Cyclops

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Seabuiscuit Take off!!

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Here is the newest exploratory Running AO in The Fort. It is located at the Blue Smoke House parking lot outside of Massey community.
I gave 2 option to the 7 PAX the showed up for this first event. They decided to go over to Holbrook Rd where is no sidewalks but good shoulders and very low traffic. Easy route, 2.25mi each way on the same rd, down hill one way, of course, a little uphill on the way back. All PAX completed the route and got back on time, some did extra bonus picking up the 6.
See you next week for a new exploratory route, all paces are welcome!!

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