Sloppy Joe, Slop, Sloppy Joe

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A soggy beatdown at Laces In for 8 men.

The Thang:

Light COP

  • Windmills
  • Tappy Taps
  • Moroccan Night Clubs

Mosey to Parking Lot to “Bone the Fish”

5 Burpees OYO

Quarter Pounder in the Lot:

  • Run to first light, 25 Merkins, Run back
  • Run to second light, 50 Squats, Run back
  • Run to third light, 75 Mountain Climbers, Run back
  • Run to end, 100 SSH, Run back

5 Burpees OYO

Apple Turnover across the lot with increasing (+3) Merkins per parking row

5 Burpees OYO

4 Corners

  • 5x Around The World Squats OYO
  • 10x HB Squats IC
  • 10x Squat Jacks OYO
  • 10x Monkey Humpers IC

Repeat Doubling Rep Count

Mosey back to shovel flag for 3 min of Mary focusing on Abs

Announcements: Read your Newsletter

Honor to Serve.

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No Shortcuts

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Five men showed up for the workout this morning.  We promptly left at 05:15 headed to Gamestop for further instructions.

Once arrived, I had a quick message.  No shortcuts.  It comes from one of my favorite movies,  “Wall Street.”  The young broker (Charlie Sheen) is getting lectured by an older broker.  He says “Remember there are no shortcuts, son. Quick buck artists come and go with every bull market, but the steady players make it through the bear market.” One can apply this lesson to all aspects of life (Relationships, health, work, etc).  Today, we were focused on tackling Hubert Graham way.

Outbound to Gold Hill Road – Stop at every light pole, alternate with merkins and squats, 10 of each. (Total 80 merkins, 70 squats)

Inbound from Gold Hill Road – Stop at every light pole, 10 merkins and squats (Total 70 merkins, 70 squats)

Bonus miles:  Run around Tega Cay Elementary School.

We all met back at Gamestop for a short mosey back to COT.

Total miles by runners ranged from 4.5 to 3.5.

Great job by everyone this morning.

 

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Blessings

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YHC was honored to be granted the Q Spot for Slow Burn on the mildest morning of the week.  The rising temperatures likely led to increased turnouts throughout the week so as YHC sidewalk chalked the finishing touches on the workout and pulled up to COT, it was great to see a big number of HIMs gathered to start of the morning.

All PAX were disclaimed and assured that YHC was absolutely not a professional.  Risk was assumed by all present and off we moseyed to the warm-up:

COP consisted of the following exercises in varying quantities:  Windmills (Trucker-approved), Imperial Walkers, Hillbilly Walkers, Side Straddle Hops, PAX remained in the plank position for the following: Merkins, Down dog, Up dog, Mountain Climbers, Peter Parkers, Shoulder taps, a 6-inch hold for a notably slow 10-count given by Trucker and the warm up was complete.  PAX moseyed to the Hampton Inn entrance were partner Dora was to commence:

50-100-150 – Merkins, LBC’s & Flutters

16 PAX made for even splits into groups of 4, which fit nicely with the 4 corner stations that were about to commence.  PAX counted off and miraculously all remembered their numbers as we moseyed to 4-corner land for 10-20-30’s.  Mode of transportation between stations varied and some PAX were displeased and modified.

PAX completed roughly 6 stations in total , did all exercises together in their assigned groups and rotated in clockwise fashion.

Station 1 – 10 bombjacks, 20 diamond merkins, 30 flutters and crawl bear to station 2

Station 2 – 10 burpees, 20 merkins, 30 Rosalitas and lunge walk to station 3

Station 3 – 10 bombjacks, 20 shoulder taps, 30 boxcutters and bear crawl to station 4

Station 4 – 10 burpees, 20 werkins, 30 Hello Dollys and NUR to station 1

YHC called time at 0556 and PAX moseyed to the Empire Pizza wall.  People’s Chair was held and each PAX spoke of a blessing for which they were thankful.  There were many.   After all sounded off we moseyed to COT for announcements, prayers and praises.

Announcements –

T-Claps to Curious George for taking the Q reins on Fort Mill Care Center and to Assassin for his leadership in this effort.  Sign up genius to post soon.

April 13 – Pancake breakfast celebrating 1-year anniversary of the Bubble.  T-Claps to Twister for spearheading this 2nd F event.

Prayers were offered for the schools beginning back full time Monday.  Praises to all the teachers, administrators and those who were part of this effort.

NMM – Blessings come in all forms.  As we slowly lift from the depths of this pandemic, YHC has found the simplicity of an ordinary day to be one of the greatest blessings there is.  Having the ability to get up, exercise and improve in all facets of our lives is something we all must embrace.  The effect that has on others around us is often greater than the effect on ourselves.

Thanks to Twister for the opportunity to lead.

With Gratitude,

Cyclops

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9 Lovers of Triceps

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Where are all of the BB’s for The Armory? C’mon boys!

Warm-up of a mosey and some SSHs.

The Thang was ascending reps along the parking spots of Forest Hill Church. Line 1 = 1 Rep; Line 2 = 2 Reps…14 lines = 105 reps of each exercise. We Bearcrawled to each line…yay!

1. Curls
2. Swings
3. Double Arm Overhead Tricep Extensions
4. Skull Crushers
5…Dealers Choice of anything left on the board as time was almost up
a. Goblet Squats
b. Upright Rows
c. Chest Presses
d. Lunge Pass Thrus
e. Halos
f. Manmakers

Apparently Skull Crushers should never follow Tricep Extensions…my bad.

It’s always an honor to Q. Thanks goes out to Shatner for the opportunity. We prayed for a successful surgery and a quick recovery for him. And many other things.

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Swimming Laps on a Frigid Morning

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17 posted to STL on a crisp morning, perhaps one of the last ones of winter 2020-21 with temps in the 20s.  70+ in the days ahead — sunshine and pollen, Spring is here.

The Thang

Pretty simple weinke this morning

Quick mosey to Baxter and the Mushroom Pool parking lot

From the parking lot run out Richard’s crossing back across Front St, past the homes of Sugar Daddy, Tesh and other pax around the loop and back to the MP parking lot

OYO exercises at the parking lot:
10 Burpees
20 Parker Peters
30 Squats

Rinse and repeat

Return run home

COT

Moleskin

Great to see the pax out pushing hard on a cold morning.  The pace was brisk too, so the bodies warmed up quickly.  Those who made 5 laps ended up with 3.9 miles and those with 4 laps finished with 3.4 miles.  A few OCD pax had to get that 4 mile click so they added a loop in the parking lot on return.  Great effort by all!

It was great to meet Juan Valdez for the first time — keep posting, amigo!

My word for 2021 is NOW.  It’s surfaced a lot in the first two months — a constant reminder to live in the real world with the people immediately around me in the place that I’m in at that moment.  Get out of my head and be aware of what’s happening NOW and how I’m called to live NOW.  Hopefully the challenge for each pax to live my word for this day bore fruit.

A big thank you to Vuvu for the Site Q exemption from the Top 3 rule at STL.  Always an honor to lead the pax.

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Mettle_Forger – Ruck and Sandbag w/Force Sets

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T’was a wonderful day with temps in the low 70’s, a clear sky, and a light breeze.  Sweat was broken nonetheless.

Tour of Turner Park with 30lb ruck along with various sandbag weights in tow.  Each exercise was followed by a force set.  A ‘Force’ set is one that follows a normal set of reps, however, mirrors the reps with a ‘hold’ time at half the rep extension.  Ex.:  15 reps of bicep curls with 20lb sandbag followed by a 15-second hold of the sandbag at the half-point of the bicep curl movement.  Time under tension is the name of the game to build muscle by blowing it out to exhaustion.

Warmup: 

  • 1/3 Mile light run around Turner Park

The Thang:

  • Although only 1 Pax in attendance, I was able to complete this workout.  Original Weinke called for pax to exchange sandbags of different weights at each station strategically placed around Turner Park.  Upon completion of the flight, a core complex of 3 exercises was performed.  30lb ruck stays on for the duration.
  • Here is the grid:
Sandbag Weight 20lb 35lb 40lb 55lb
Force Set Time ( seconds ) 15 12 10 6
Reps 15 12 10 6
Exercices
BiCep Curl
Military Press
Good Morning
Tricep Extension
Upright Row
Core Complex Post Flight Plank AmHam Flutters

Cool Down

  • 7 Minute Total Body Stretch

Praises:  Beautiful Day, F3 Nation

Prayers:  Mental healing, Reduced COVID spread, Physical Health,

Aye!

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Foosball @ Varsity – It’s more than a workout

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YHC was informed this was a HIIT AO, did some Googling night before, and drafted up a weinke that I believe would meet the requirement. Hard to avoid a football field or pull up bars, so decided to say yes to both.

Quick disclaimer and we’re off to the track.

Warmup
  • Run 200 meters & stop – following in so so cadence form:
    • Monkey Humpers – a Hardwood favorite BTW
    • Imperial Walkers –
    • Hill Billy Walkers
    • Cherry Pickers
    • Peter Parkers
    • Parker Peters – Shady was kind enough to call out I did Peter Parkers twice
    • Downward dog
    • Honey Mooner
    • Band Camp Stretches

Mosey 200 meters to end zone

The Thang(s)

Intent was to have sprints of varied distances followed by exercises as a “rest” period, followed by more sprints.

Quarter Pounder

Sprint to marker, do exercise, sprint back to end zone, then sprint to next marker. Increments of 25.

  • Sprint to 25 – 25 Vups & sprint back rinse and repeat…
  • 50 – Monkey Humpers
  • 75 – Mountain Climbers
  • 100 – Calf Raises

Red Barchetta

Very similar yet you start by sprinting 100 yards, conduct exercise, sprint back to end zone and plank for 6. Rinse and repeat down in 25s. Intent was to keep the group together.

  • 100 – SSHs
  • 75 – Should Taps
  • 50 – LBCs
  • 25 – Merkins
  • Bonus – sprint 10 yards, 10 burpees and sprint back

DMC

  • Duck walk to 10 yard line, 10 merkins, crawl bear back.
  • Duck walk to 20 yard line, 20 merkins, crawl bear back.
  • Duck walk to 30 yard line, 30 merkins, crawl bear back.

Human Hurdling

Read this in exicon and had to try. Break up into 2 teams, a race of sorts.

Starting in plank, 1 man sprints to 10 yard line and plank. Man #2 sprints to 20 yard line, hurdles man at 10 yard line and planks. Man #3 sprints to 30 yard line hurdling man #1 and man #2 along the way and planks. Rinse and repeat to the end zone followed by another rinse and repeat back to end zone.

About 15 minutes left and it was time for pull ups. Had a hill sprints w/ pullups at top and exercise on bottom for 5 rounds but decided to prioritize the burpee pull ups due to time constraints.

Burpee Pullups

Consulted w/ Johnny Utah night before and thought, this would be marvelous. After attempting to articulate and failing, turned it over to Johnny U to articulate much clearer.

  • 1 burpee followed by 1 pull-up or chin up
  • 1 burpee followed by 2 pull-ups or chin ups
  • Rinse and repeat staying w/ 1 burpee to 6 pull-ups or chin ups

Then reverse

  • 1 pullup/chin up 6 burpees
  • 1 pullup/chin up 5 burpees
  • etc…

4 minutes left, headed to COT for some Mary.

Announcements

Most announcements at a COT ever!

  • Rooster
  • Grow Ruck
  • Bacon Run
  • Waxhaw Trail run
  • Metro CSAUP

And probably others

Prayers for guidance on life decisions and selflessness, mental health, and enduring a season of lots of change.

NMM

It’s admittedly been a really tough week for my family and I, after some very long weeks, the last thing I want to do is draft up a weinke and Q the next morning. That’s me being honest.

Normally, I’m excited and enjoy creatively bringing the pain , but there’s not much gas in the tank, and my mind is elsewhere.

But you have an obligation and owe it to the PAX who decide to do the harder thing; there are expectations to be met.

As I rolled into the parking lot and saw the cars, my worries sort of vanished and the excitement crept in. For 45 minutes, we’re going to work hard, bust balls, and set aside our worries or share them knowing you have a brother there to support. We’ll all get better together and you’re not alone.

I took a look around at the very respectable HIM that posted this morning and was grateful because, whether or not they know it, they’ve taught me something and they push me to be better.

Embracing the suck in the gloom builds the character and durability to endure the challenges we face daily. It’s more than a workout.

 

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15

EMOM

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I always love a smaller group workout. 4 guys at this fitness level will always push me to be better. The fellowship in a small group is better too.

Ran a mile

Warm-Up
Imperial Walker
SSH – to 69 (it is the 69th day of the year…just saying)
Toy Solider
Broad Jump Back
Some Yoga

EMOM for 8 min (40 seconds on, 20 seconds rest)
High Knees
Mountain Climbers
Reverse Lunge Right
Reverse Lunge Left
Squats
Merkins
Al Gore
Plank

EMOM for 10 min
10 burpees each minute
(100 total burpees)

EMOM seems to encourage some good conversation….until minute 8 of the burpees… 😉
Ran a half mile
Some pullups
Ran a half mile, stopping to regroup and do some squats

a little pigeon lunging and we called it a day

NMM:
Lies are often a lot quicker and easier to believe than the truth. Take the time to search for truth

—
Band Camp dismissed

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Fountain of Pain

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Chill morning, two days after the Yeti and eight men showed up for the workout.  Olaf and Tesla ran 2 miles before the workout.  After a quick disclaimer, we took a couple steps back and did the following warm up exercises:  SSH x 20, Imperial Walkers x 12, Windmills x 10.

Next, we moseyed 1/2 mile to the second traffic circle for a round of Dora.  The exercises:  100 Jump Squats, 200 Lunges, and 300 LBCs.  While Partner 1 did the exercises, Partner 2 ran to Old Navy and back, switched up  with partner when returned.

Once we finished with Dora, we moseyed over to the fountain. There were exercises (burpees, step ups, dips, hand release merkins)  written in chalk at each of the four entrances into the fountain area.  Two of the exercises were performed when passing through the fountain area.  There were also exercises written at each traffic circle (squats, bomb jacks), American Burger (Flutters), and Just Fresh (LBCs).  The goal was to complete as many exercises before 0600.

Back to COT.   I believe there was a call for burpees when I went to grab my phone.

 

Great job everyone!

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SeeSaw at the SnakePit

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YHC led a kettlebell workout on what turned out to be a perfect morning in the gloom.

Warmup:

MNC x 15

Windmill x 15

Cherry Pickers x 15

Mountain Climbers x 15

5 burpees OYO

Thang:

The workout consisted of 4 sets of the same 5 exercises were the reps started at 20 and decreased by 5 each set. At the end of each set there would be a lap that increased in distance.  The total distance of completed would be just about 2 miles.

the exercises:

Man Makers

Thrusters

Tri extensions

Upright Rows

Big Boy Sit-ups

Thanks to 3D for the call!

 

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