Push It Real Good

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Arrived early to walk the parking lot, still trying to figure out the plan for the morning. One thing was certain, we needed to start fast, because it was cold!

9 PAX showed at the Snake Pit (and another 5 at Bushwood) on a cold and crisp morning. With the traditional tunes blaring, and the chatter already strong, YHC stepped into he ring and gave the disclaimer. Being my first kettlebell Q, a strong disclaimer was given. We ran off the boot campers and got started.

Warm Up
20 SSH IC
10 LSS IC – hold
10 MNC’s IC while in Low Squat Position
10 Windmills

Buy In
11’s (or 22’s – depending on your interpretation) with KB Merkins and Snatch’s. All reps were completed.

This warmed the PAX up real quick. Or perhaps it was the playlist that took some PAX back to their middle school dance days. Evidently, 12-13 year old’s did not realize what Salt-N-Peppa were talking about.

The Thang
Farmer’s carry over to the adjacent parking lot, where 4 stations were set up. Each station had 3 exercises with a goal of 20 reps per exercise. Between each station, PAX were to run quick lap around the parking lot.

Station 1
Curls – 10/each side
Goblet Squats
American Hammers

Station 2
Single Arm Thrusters – 10/each side
Tricep Extensions – 20 or 10/each side
Standing Oblique Crunch – 10/ each side

Station 3
Kettle Bell Swings
Single Leg Deadlift -10/each side
Halos – 10/each direction

Station 4
Lawnmower Pulls – 10/each side
Front Raises
V-ups

Most made it through 6 stations. Then we farmer carried back to CoT. We had time for one set of LBCs, and the boot campers arrived back, though one was sitting in his truck? It was cold out.

Announcements. Prayers for recent loss within PAX family and workplace. Praise for Bitcoin’s new addition.

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The Bunky

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In the gloom this morning, YHC Q’ed the “Bunky” WOD. In honor of my recently passed paternal grandfather, William “Bunky” Williams, IV. He led a good life with three children, five grandchildren, and six great grandchildren. He lived to be 94 years. Below is the WOD that YHC wrote up to show him respect. He was an avid water sportsman, a fisherman, a merchant marine, and a baseball fanatic. Among other things, he taught YHC how to throw a knuckleball, took myself and my cousins crabbing on his pontoon boat, and taught me many things about the water.

Beyond what he did and didn’t do, and for aside from the obvious reason he is passing, YHC is feeling sad. I miss him, and will miss him for a long time. I also know that a window of mine into the past has closed. Grandparents span at least six generations. They are literally a time machine of knowledge of 100 + years. His grandfather, and potential great grandfather were alive when he was a child. My great, great, great grandfather and I could be connected via his memories. Take advantage if you still have those family members in your life. Their memories die with them if not shared with us.

During the WOD YHC would take short breaks and tell stories of his life – good and not so good. 

 

WEINKE

Lead off with 94 4-count Ruck SSH IC. 

Born 06/27/1927 – Died 02/06/2021

Rep Count of 6-27-19-27

Sandbag OH Press

Sandbag Squats

Sandbag Good Mornings

Crab Walk w/Ruck out and back

 

Midway Point

94 Single Count Flutter Kicks

3 children, 5 grandchildren, 6 great grandchildren

3 sandbag get ups

5 Manmakers w/SB

6 sandbag over the shoulder

 

Second Half

Rep Count of 2-6-20-22

Sandbag Bent Over Row

Sandbag Clean and Toss

Sandbag Side Bends

Ruck Duck Walk out and ruck back

We made it to 20, and then hit 0600.

 

NMM

I mentioned my grandfathers’ struggle with alcohol and other things throughout the weinke. Divac mentioned in COT something very profound and true. Too often we spend our time thinking about what our fathers owe us, or what they did wrong. We are not perfect, and we know it. Neither were they. They have a story just like us and have reasons for why they did what they did – right or wrong. They don’t owe us anything – let’s flip the script here. We owe our fathers and grandfathers way more for giving us life, providing for us, loving us (to whatever degree), and creating opportunity. As long as we take what was given us and take it one step further for our children – that’s forward progress.

 

Solid showing today by some solid men. All of which I am glad to have in my corner.

 

Punch List out.

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Sometimes you got it

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…and sometimes you don’t.

Two guys pulled into WEP’s lot.  I checked the “find a workout” tab on f3thefort.com and saw WEP’s address (but I did not check the “schedule” tab, which said Veteran’s Park).  My mistake.

We launched, did a warm up lap and then: SSH (12x IC); Windmills (10x IC); Imperial Walkers (10x IC)

Then into the main event:
Seven of Diamonds:  Four cones making a loop with a total length of about 1200 feet.  At each cone you do the exercise/count noted then run to next cone and do same exercise/count, repeat until back at the first cone, then transition to the next exercise.

7 burpees
14 Merkins  <<at this point, the crew from Veteran’s Park came running into WEP.  We converged for a total of eleven pax and continued.
21 SSH
28 squats
21 Bobby Hurleys
14 Carolina Dry Docks
Began to run out of time, so whole group ran to Veteran’s Park for COT.

Got in just over 2.5 miles.

NMM:
So got the location wrong, got a cadence count wrong, said the D2DB10K was on a Friday, and forgot myself in Name-o-rama.  What a comedy of errors.  Oh well, even Babe Ruth struck out 1300 times.

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Growing Up @ Varsity

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A steady rain fell as 7 PAX exited their vehicles at about 0514 and a quick disclaimer as we moseyed to find cover near high school entrance.

 

Sasquatch led us through 15 minutes of contortion that can best be described as pain pretzels.  Sasquatch nailed the balance poses, the rest of us sure tried hard.
At 0530, the reigns were turned over and the premise for the bootcamp was shared with the PAX.  My 3rd (and final) 2.0 turned 5yo this past week, so this beatdown was brought to us by the number 5 and inspired by the progression of his life thus far.
– Newborn:  feeding then pat the back until you get a nice BURPee…
5 quick burpees to get the blood flowing
– 6 months:  things get real interesting once they start crawling…
5 bear crawl laps around awning pillars at school entrance (after 3/4 of first lap i realized 5 may have been a little aggressive but we made it through)
-9 months: they are gaining balance and they start sitting…
Wall sit w/ MNC x10 (IC)
Wall sit w/ alternating heal raise x10 (IC)
Mosey (out into the rain) to pullup bars
-12 months: they are gaining arm and leg strength.  They push/pull/struggle to stand up on own…
5 rounds
5 pullups, 10 merkins, 15 air squats, run down to stop sign and back
Mosey back to covered high school entrance
-2 to 3 years: terrible 2s lead to laying on ground, flailing, and lots of grunting….
5 minutes of Mary. 5ish exercises. LBCs, peter parkers, nap time (Fishsticks knew we needed a break), Leg Lifts, V ups
End at 0600.
CoT under awning.  video-less Name-o-Rama/Announcements/prayers/praises
NMM
Pretty sure i heard a couple “this sucks” and at least one “cant wait to see what is next now that my arms, shoulders and legs are toast” so I think that means it was a good workout?  Bear crawls and pullups are not exercises I excel at, but I chose to put them in today to challenge myself and get better and hopefully that was the same for the other PAX (Sasquatch may have broke a sweat?).
Each year my 2.0s get older, I stress about whether or not I am raising them right and question if I should be doing things differently or if I am being too hard on the older ones or too easy on the younger ones.  Who knows.  Raising kids is tough. So, let’s all take time to cherish the special moments as they come because time flies and they get old quick!
SYITG
-Badlands
PS- my geography teacher lied – I guess it does actually rain in the Badlands.
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Richard John Webb, Esq.

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5 PAX

Disclaimer
YHC added, I’m not taking responsibility for you following my suggestions until 0600.

1 mile buy in. Spiderman pushed the pace to 7:30/mi

Bobber joined us. 6 PAX

Warm-up
Wall sit for 6
Tibialis Raise
SSH x40
IW x40
HW x40
Yoga
Monkey Humpers x10

Mosey
Leg Sequence
1 burpee
2 bomb jacks
3 jump squats
4 jumping lunges (2 each leg)
5 Bobby Hurley’s (also renamed to every Duke basketball player I could think of on the fly for Mainframe’s “benefit”)
6 split squats
7 Carolina Dry Docks (on of these things is not like the other ones)
8 lunges (4 each leg)
9 monkey humpers
10 squats

Mosey
Leg Sequence
Added Bulgarian Split Squats in cadence x11
Added 1 pistol squat

Mosey
Bear Crawl the car rider line at the elementary school
Leg Sequence

Mosey to playground
Dick Webbs (Richard John Webb, Esq.)
We made it to 7 rounds. That’s:
– 28 pull-ups
– 112 merkins
We did another leg sequence in there to mitigate the lactic acid in our arms
Getting to ten rounds of this (with legitimate form) seems difficult. Challenge Accepted

Mosey back towards COT
Stop for Bulgarian Split Squats on the way

Finished the 28 merkins at COT
Flutters in cadence
Pigeon Lunge to hit 0600

Great to be out at The Ranch. Solid mumble chatter and Tressel proved he can still respectfully hand us our rear ends. (I’m paraphrasing Mainframe’s spot on observation)

NMM:
Here’s an actual text thread of me texting stream of consciousness:

Poppins: So whatcha thinking for tomorrow? Wanna hype appropriately lol
Me: Angry college professor takes out aggression on non-syllabus reading students
Poppins: So same old?
Me: Pretty much

(Then I was struck by a little more and I’m getting the vision of an eventual video trailer promo here)

Man who loathes the phoniness of Disney World is forced to pre-book meals at places he cares very little about visiting much less eating. And his only solace is an ability to bear crawl and perform burpees in the school parking lot before the sun rises.

I’m thinking the trailer ends with a clip of the man saying,
If it were up to me, I’d drink a nice whiskey neat and stare into a fire. But it ain’t about me, so I’m trying to live third and watch my kids have a good time. What a great opportunity to work on not being a selfish a-hole

I think there’s something here…I’ll keep work shopping it a bit

Thanks Bobber for sharing the Gaffigan bit on Disney. It will seriously be a good opportunity for me to work on not being selfish. If I’m gonna spend the cash on Disney, I might as well not ruin it with my attitude, right? https://youtu.be/eYacdfsORec

Prayers for wisdom when dealing with teenagers
Praise for my M being named Teacher of the Year at GHMS

Thanks Poppins for the opportunity to lead:

—
Band Camp dismissed

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When in Rome

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It was a somewhat cool morning but 4 Pax gathered at The Coliseum for some exercise. Right when Long Duck said so the lights came on and I was a bit relieved we had something to work with. Started with the disclaimer and we went for a mosey and then rounded up  for a quick warm-up with the following reps:

Windmills, SSH, Plan Position, Downward Dog, Honeymooners, and Calf stretching

Moseyed a bit more down the property and ended up at the very entrance of the Roman Wonder where we started off with a 4 Min Tabata, cycled through those exercises and 8 second rest breaks until we were through all the exercises.

Knee ups, LBCs, Arm Circles, MTN Climbers, Flutters, Split Lunges and Planking

Moseyed down further on the property line and found another small parking lot area where we did a second Tabata which included Burpees and a bunch of exercises.

Merkins, SSH, Skaters (Side Lunges), Squats, Flutter Kicks and a couple more…

Meanwhile this whole time Long Duck and Shower Curtain are just warming up the mumble chatter.

Next we moseyed to the track area and started the next portion of the workout, WEB’s with laps in-between.

Did 4 sets of each exercise, 1 of the first exercise and 10 of the second. Every round goes up with a ratio of 1:10 2, 20, 3 30 so on.

We did 4 laps including many reps of merkins, squats and plank jacks. It was rad. Especially Merkins. I knew that was Shower Curtains favorite so I didn’t want to disappoint him! A bit of payback from the recent Q of his at ROF, lost count of merkins that day.

At this point it was getting a little quieter but not much and we were slowing down a bit, well atleast I was…

On to the next portion, moseyed back to COT and removed the 4 Cindys out of my truck and the buyout was 100 overhead presses and 100 curls.

Finally we did some Mary and wrapped up with a COT and I shared a bit of what’s been on my heart with the flesh vs the spirit decisions we make on a daily basis and the daily challenge to abide in Him.

Straight Up shared his word of the year “joy” shared how we are to be the guardians of joy in the family and I couldn’t think of one good reason to argue with him on that so I’m going to try that out in my home.

Good way to start a Tuesday!

 

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3 Stations on Repeat

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Ring of Fire welcomed 10 PAX with one having to modify due to injury.
It’s Groundhog Day for anyone attending to those matters so rather than just going through the motions, be focused and intentional with your actions, starting with today’s workout.

Head over to the band parking lot for a few warmup exercises.
Run to the 50, 2 burpees, run to the other end, 2 burpees
Nur to the 50, 2 burpees, nur back to the start, 2 burpees

Explanation of our 3 stations to be executed with a partner

Station 1 at the band lot
10 Jump Squats and 20 Calf Raises

Run to station 2 at the pull up bars
10 Pull Ups and 20 Diamond Merkins

Run to station 3 at the elementary school parking lot at the bottom of the hill
10 X’s & O’s and 20 American Hammers

When you finish with station 3, nur up the hill back to station 2, to complete station 2 then run back to station 1. Repeat until time expires.

Hey Kaiser, we missed you.
SYITG
Maximus

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Shoulders and Sandbags at Currahee

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It’s February 1st, it’s cold(ish), GTE season is about to kick off and we’re at Currahee. I asked the PAX to bring a few sandbags so we had kettle bells and bags ranging from 20lbs – 80lbs which was perfect to welcome Badlands to his virgin ruck workout.

Disclaimer & ground your rucks

Jog around the parking lot
Grab your rucks and shuffle around the parking lot
Grab all the coupons and ruck around the parking lot

Good morning. I love you. Now do 20 Man Makers.

To the soccer fields:
Bear crawl (rucks only) 1/2 way across the field (shorter distance) then bear crawl ruck drag the remaining distance.
Go to one end of the field and set your eyes on the other end. Now we’re looking at the field via the long way.
Shuffle 1/2 way, 10 tricep extensions, shuffle the rest, 10 tricep extensions
NUR 1/2 way, 20 upright rows, NUR the rest, 20 upright rows
I promise I love you. Bear crawl 1/2 way (again, we’re talking about the long way), 10 merkins, bear crawl ruck drag the rest, 10 slick merkins.

Back to the coupons in the lot .
With rucks and all coupons, we’d ruck the big drop off loop with stops at each of the 4 corners for 3 exercises at each:
10 Ruck Thrusters
15 Overhead Press
20 Ruck Curls (this turned out to be the worst especially for Mainframe and his 45lb’er)

Rucks only and make our way to the flags
On your back, legs straight up and rucks overhead, LBC’s in cadence
Flutters in cadence
Rucks on your feet then modified LBC’s in cadence

On your feet.
PAX hold their ruck with arms bent at 90 degrees. Each PAX take their turn at performing 5 good ruck curls while the rest hold the 90.

Overhead ruck carry back to COT.

Hey Divac…GO PACK (Wolfpack, that is)
Maximus

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Celebrities, Cinder Blocks, Disney…a perfect morning at BAOPS

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The threat of snow did not intimidate as a total of 14 PAX converged on the Rock, er BAOPS, er Alcatraz. In addition to the Nation representation, we were graced with the dulcet(er) tones of Funny Bonz, er…Hello Kitty. Man, if only we had CSPAN, Repeato, Tommy Boy and Bones in attendance, we would’ve had all the Podcasting staff present. Next time.
Right from the jump, the chatter was strong, exactly how it should be. We had snow jokes, road jokes, hugs, rookie jokes, Q-Source jokes, age jokes and a whole bunch of things not made for print. A morning that will live in infamy, or, maybe not.

With the first half of this morning’s installment brought to you by Maximus (3rd person), I (1st person) did give the disclaimer. You could imagine how that went. Something to note, I did advise the PAX who got there early, they should stretch and warm up as necessary ‘cuz ain’t no side straddle hops, imperial walkers or windmills were to be had.

So, we made our way to the top of the park to the pull up bars. Every member of the PAX had to complete 10 pull ups and while you weren’t pulling yourself up, you were completing your best rendition of the American Hammer. Go until completion.
Next, run to the bottom of “the hill”; don’t worry, I scouted for slick roads ahead of time.
At the bottom of the hill, 10 Burpees and 10 Carolina Dry Docks
Run up for 5 more pull ups
Run back to the bottom for 10 Burpees and 20 Merkins.
NUR back to the top for flutter kicks until the 6 rolled in.

To the parking lot and grab a cindy out of my truck bed (or a KB)
10 Overhead Press
20 Staggered Merkins (10ea side)
30 Curls
40sec count while holding legs out at 6″ and cindy overhead

40 Overhead Press
30 Merkins (15ea side)
20 Curls
10sec count as done above

50 Bent over rows
10 Thrusters

My job is done…time for Italian Job

Short mosey to the field for:
11’s from foul pole to foul pole with the exercises consisting of
Mickey Mouse Merkins (Walt Disney World Merkins) at one end and squats at the other.
No doubt at this point, the PAX had a severely confused puppy dog look on their face because IJ was all like, “Ya know, Disney…WDW, Wide-Arm, Diamond, Wide Arm.”
And all of us were like, “Oh yeah…of course”…eye roll.
This my friends, is a sure-fire way to make a statement. It became very clear that unless your name is Italian Job, Senator Tressel, Trucker, Olaf and perhaps Mainframe, your form was garbage come about Disney Merkin #6.

Carry on

Now, run around the entire field then 25 Calf Raises.
Next up, run another lap then 25 Freddy Mercury’s.
Finally, another lap.

NMM (In the words of Italian Job):
“Always a pleasure to share the gloom with you men. A question for you, What’s holding you back? Is it time, energy, money, expertise – all of these? Excuses only sound good to the person making them. Whatever you desire is on the other side of effort. If it was easy, everyone would do it. If you want it, go get it. Dominate the day!”

And like that, we’re out. Until next time…
Italian Job & Maximus

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We did the Slow Burn thing at Empire Pizza this morning. Jogged across 160 to Baxter Village Circle.

SSH

Windmills

Tunnel Touches

Imperial Walkers

Merkins

Moroccan Night Clubs

Then rann to McAlisters Deli

Partnered up for stair climbing across the street

Partner runs the staircases while other does the following:

Squats

Plank

CDDocks

Grave diggers (alternate sides)

Jump squats

Shoulder taps

Lunges

Imperial walkers

Peter Parkers

 

The fellowship was ripe.

Back to COT where we lifted up prayer concerns and praises (including Owen’s 18th Bday)

Weezer has done a great job with SlowBurn. Appreciate the opportunity.

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