Snake Pit – Pick Your Poison

Leave a comment

10 PA

Pick your poison. Name the exercise for the group while you run to said point and back.

Circle up. Now, do your own exercise 100 times. Look to your right, do theirs 50 times. Look left, do theirs 50 times.

Dora. Partner up.  – 100 deadlifts, 200 upright rows, 300 curls

COT

TClap |
1

Twitter Burpee Challenge

Leave a comment

There is something about twitter and Slack (your welcome Crab Cakes) where you get to poke the bear and start a rash of replies about which AO is better, which one will have more PAX post, and who’s WO will SUCK more. Your YHC tried to create an unofficial convergence by calling out multiple PAX, and then Punch List took it to another level and would do burpees if additional PAX would post….Stang where were you???? Your Vols are bowl eligible, you should be posting now that you can be seen without getting grief. Actually where were all those PAX who were called out??? Disappointing, we all wanted to see Punch List do 100 burpees 🙁

The 12 PAX who did post were not disappointed.

The Thang:

Warm up with toy soldiers along roadway for 2 light pole lengths (longer than I thought), return with knee ups and lunges.  Circle up for COP – some windmills (Dirty Harry loves these!), Imperial Walkers, Hillbilly Walkers, Slow Squats, and merkings. Mossy past the pull up bars….PAX were shocked we didn’t stop there….they just didn’t know what as in store for them…to the bottom of the hill for round 2 of COP. Moroccan nightclubs, overhead claps, and toe touches.

Mossy up the hill to the pull up bars. Time for the real thing. Dora 400! Partner up. As a duo, 60 pull-ups with a challenge that each PAX does 20 true pull-ups (not using the foot rests). 100 merkins, 150 squats, and 200 LBCs. I know, this does not total 400….The other partner runs to the bottom of the hill and back.

Each PAX was then required to do 10 true pull-ups and 10 toe touches, while resting wall sits. Once completed, 5 more pull-ups. Can’t get better without doing them and they are the best exercise out there!!

Mossy to crosswalk and sprint to next crosswalk. Finish with 3 minutes of Marry.

Appreciate the opportunity to lead and push PAX on pull-ups, thanks Punch List.

Read the newsletter!

Prayers for Cash and Karrie who are fighting cancer….you can do it!

Trucker out

TClap |
2

Wegmans and Repeat at the Coop

Leave a comment

Since this was Repeat’s 2nd VQ, YHC led the warmup. Nothing fancy. Nothing special.

Partnered up near JROTC building. P1 runs to the top of the loop, 25 Merkins whiles P2 is doing LBCs. Switch once P1 returns. Next is 25 bomb jacks and flutters. Last is 25 monkey humpers and Rosalitas. Hand off to Repeat.

Repeat ran us up near the band field. There is a covered walkway with lights. At the first light we did 5 Merkins and 5 LBCs. At the next light we added 5 to each exercise so 10 and so on and so forth. Repeat estimates we did roughly 280 reps of each exercise.
Thanks for the opportunity to lead Punchlist.

Wegmans

TClap |
1

Rust Removal

Leave a comment

8 HIM decided to shake off some Thanksgiving Holiday Rust at Quagmire.  After observing a missing flag due to a notably absent site Q (cough cough, Mile High, cough cough), disclaimers were given, 5 core principles of the workout were spoken by the PAX in proper order.  Off we moseyed.  Here’s what happened:

COP – 1)  SSH x 20, 5 burpees  2) Imperial Walkers x 15, 5 burpees  3) low slow squat x 15, 5 burpees, 4) merkins x 10, 5 burpees  5) hillbilly walkers x 15, 5 burpees

Moseyed to Target for Partner DORA – 1,2,3,4.  Having 8 led to even numbers and pairing off evenly.

100 – Jumping lunges (crowd favorite)

200 – Squats

300 – LBC’s

400 – Clave Raises

A 10 count was given, 5 more burpees were done (just because) and off we moseyed to the fountain for some 30 on 30 on 30

At the fountain – 30 dips, 30 derkins, 30 step ups.  Time to mosey to the Marshalls lot

Partners were found again for a quick DORA 1 – 100 merkins while partners ran 40(ish) yard sprints – 20 down and 20 back.   5 burpees were done (to be consistent) and we moved on.

Mosey again to COT for a few minutes of Mary:  American Hammers x 21, Box Cutters x 20 and some protractor work to keep people sharp on their geometry.  COT brought things to a close.

Announcements – Read your newsletter, XMas Party this Friday at Baxter Mushroom Pool Clubhouse, Convergence and Clave Boos 5K/10K on Christmas Eve at Colosseum.

Prayers and Praises were offered.

YHC is admittedly not a regular at Quagmire.  Monday was a great experience and my thanks goes out to Mile High (despite his absence) for the opportunity to Q and to get better around some very high impact men.  It was a honor to post this morning and start December off right.  The message to us all was to remember why we are here – for others first, ourselves last.   For it is true that when we are right, we can be right for others to make the impact we are called to bring as leaders.

Honored,

Cyclops

 

TClap |
3

Preparation at the Armory

Leave a comment

19 PAX at The Armory

Workout is pretty clear from the outline I think.

We ran a bit in between the reps for the Thang…..at an allegedly fast pace….pretty sure it was slow on the Fish Sticks scale. Also we did 60 SSH….a real crowd pleaser. Alternating between Mtn Climbers and a Yoga sequence over and over and over was also “well” received.

I did use my handy cheat codes on my forearms to keep myself on task. It’s cheaper than buying one of those quarterback play-caller wrist bands like OldBay has, but decidedly less cool. Forgot what DD (Downdog) stood….But on a Mosey Shady reminded me; at which point, I was glad for his assistance and that we’d already done that sequence in the warmup.

Mary to close out:
– Windshield Wipers
– Flutters
– restarted the Thang from 5 reps and built up (crowd pleaser) got to 10
– Pigeon Lunge

COT

NMM:
Advent is about Preparation. How are we preparing ourselves daily to handle our Jester(s) beyond just fitness?

Thanks to JWOWW for the invitation to Q. Great to have such a group of HIM present.

Band Camp Dismissed

TClap |
4

Inertia at The Ballroom

Leave a comment

19 PAX at The Ballroom

Above is the insight into my mind……

Here’s a more legible list of what we did:
Mosey in a circle to catch Renaissance
– SSH – used to count the PAX present….
– IW x a few
– HW x the same amount
– Peter Parker until dissent
– Down Dog – Up Dog
– Shoulder Tap until dissent

Mosey to basketball court
– Toy Solders a sufficient distance to garner griping about this being a “Moderate” workout
– Butt Kickers
– Side Shuffles

Mosey down the hill
Split into 3 groups to do a Leg-O-Rama (one PAX does the reps, other PAX hold the pose until all have completed the reps)
– Squats
– Calf Raises
– Monkey Humpers
– 5 reps
– Run up the hill do 10 reps of each
– Run down do 15 reps of each

Mosey to Basketball court
– some burpees in cadence
– a round of Howling Monkeys to 10

Mosey back
– did some step ups when YHC found a plethora of benches

COT

NMM:
How often do we let the inertia of what we are or have been prevent us from realizing our potential?

Thanks to Manziel for the opportunity to lead
Band Camp dismissed.
 

TClap |
2

Site vs Site

Leave a comment

Well the Site vs Site was CRAZY good thanks to some excellent leadership on both sides of the workout. 0500 launch, 6 Q’s (3 from fire ant, 3 from golden corral) took 10 minutes each. Lutefisk forgot how to flip a coin but managed to have it land in favor of fire ant going first.  The first fire ant Q was Router who took us through a ruck run/pain station. Next up was golden corral’s first Q Mile High who took us on a sprint-fest in the back of HT with some wall work on the legs. Fire ant Q #2 was Cha Ching who put us through some nasty ruck reps.  Golden corral put Bones in charge of some repeating leg work by the green olive – some funky squat jumps that didn’t feel good.  Spiderman finished the fire ant lineup with a terrible idea of bear crawl/crawl bear for what seemed like eternity while the partner did reps with the ruck.  Lutefisk finished it up with the final golden corral Q by starting, and staying, in the plank position for the duration of his 10 minutes.  Dark Helmet notable threw in the towel and to make himself feel better he poked the Q.  I will not forget.  Welcome FNG Thigh Master (not Jane Fonda) but he’s from New York so evidently it’s OK to drop F-bombs whenever and wherever.  All in all 30 PAX came out for a nasty beatdown that was surely a crowd pleaser.  It was an honor to be a part of it and special thank you to the Q’s for stepping up and all of you ruckers for bringing us some extra gear to use.

Final tally of the votes: Fire Ant 15, Golden Corral 11, Tie 3, Bonsai = disqualified for his answer

TClap |
0

2019 CLAVE BOSS 5K/10K & CHRISTMAS CONVERGENCE

Leave a comment

5th Annual Clave Boss 5k/10k and Christmas Convergence….a tradition like no other. Right there with The Masters and Kentucky Derby!!!

Invite your family visiting from out of town and get ready to celebrate Christmas with Fitness, Fellowship and Faith!

Details:

  • Date: Tuesday 12/24/19
  • Location: Gold Hill Elementary School
  • Time:
    • Clave Boss 5k/10k will launch at 0555am – THE RUN WILL START AT 0600
      • Will have option to run one or the other (10k course is different)
      • top 3 runners in each will receive Bundt Cake!
    • Shirts available with free shipping at: https://f3.mudgear.com/collections/newest-pre-orders/products/f3-clave-5k-boss-preorder
    • Boot Camp will launch at 0700am
      • Qs = Santini, Pusher, Cake Boss, Maximus
      • Will be something for everyone!
  • COT: Namearama, FNG naming, BoM
  • Coffeerteria: Will be at Gold Hill School – Double D on Q with Coffee, Water and other items

Bring Uncle Chuck and the brother in-law that thinks your nuts and have a Jolly Ol Time at The Fort!

 

 

TClap |
5

RPG-Broga-Varsity Combo

Leave a comment

Last Friday of every month will have a travelling Broga-RPG.  Varsity (at Nation Ford HS) was the location for November.  Nine pax came out for the 0500 start time to burn off after-Thanksgiving calories.

Broga
YHC was the lead-off man started the group with a some simple yoga positions, then Sasquatch brought us home with warrior poses.

The group split off: three went running; six stayed for boot camp.

Boot camp details:
Warm up
Mosey Run
Toy soldiers, high knees
Circle up and do:
SSH (In Cadence 16x)
Windmill (IC 16x)
Imperial Walker (IC 12x)
Plank Jacks (IC 16x)

Thang 1: Elevens
Mosey to JrROTC building
Run to bottom of hill, do 1 burpee
Run up to pull up bars, do 10 pullups
Incremental changes for the 11’s routine.

Thang 2: Wall Sits

Thang 3: Global Warming
Circle up, low stance position, all pax side shuffle about the circle, stop and do exercise called out (each pax had opportunity to call out an exercise):
Smurf Jacks
Imperial Walkers
Big Boy sit ups
Merkins
Squats
Etc.

The runners returned after traversing around 4ish miles.

Fini, COT
Prayers for pax traveling this holiday weekend, and for those that have lost a loved one recently.

Look for the traveling RPG-Broga coming to an AO by you; take advantage of the opportunity to get better!

TClap |
0

“OCBAL” at Quagmire

Leave a comment

PAX: Mile High, DaVinci, Bones, Slap Shot, Wrangler, Cha Ching, Copywriter, Gears, Pothole, Grout, Deacon, Half Shell

The OCBAL…

12 HIMs gathered at Quagmire for their DRP and to help create a calorie deficit as part of Thanksgiving week preparations.  In putting together the plan, YHC asked his three boys (ages 4 – 7) what they thought we should do for a warmup.  It provided some insights into exactly what they think we do when we post.  As I explained when we circled-up, it was a heavy dose of favorites with a “dash of random”.  And our warmup began, in three parts:

Part One:

  • 10 Merkins
  • 10 SSHs
  • 10 Burpees – OYO
  • Mosey to the fountain

Part Two:

  • 10 Merkins
  • Partner wheelbarrows from the fountain to the stop sign.  Swap at the end, switch partners and wheelbarrow back to the fountain.  (Small dash of random, larger dose of pain)
  • Both partners then run one half lap around the traffic circle back to the fountain.
  • Rinse and repeat including the fountain run

Part Three:

  • 10 Merkins
  • 10 SSHs

After the warmup we moseyed over to the Target parking lot.  No red balls of pain but instead, we stopped in one corner of the parking lot for a brief explanation.  At our starting point we were to do two sets of exercises (one on the ground and one standing up) in a ladder format up to 10  (1,1, 2,2, 3,3, 4,4…. etc.) followed by a lap, a very big lap, around all four corners of the parking lot until we reached the starting point again.  YHC wasn’t sure exactly what to call it so I referred to it as a “four corners” which DaVinci later appropriately renamed “The OCBAL”.  (More on that later)  And we began:

  • Set #1: Merkins & Squats followed by a lap
  • Set #2: LBCs & Side Straddle Hops followed by a lap
  • Set #3: Carolina Dry Docks & Imperial Walker Squats followed by a lap
  • Set #3: Plank Jacks & Monkey Humpers followed by a lap

We ended up doing 55 reps of each exercise and by the time we returned to COT we had put in over 2.5 miles of fun.  There was good mumble chatter along the way and one or two comments about Quagmire becoming a “running AO”.

As I mentioned, YHC incorrectly said that the workout we were doing was going to be a “four corners”.  It certainly wasn’t a traditional four corners.  We did multiple exercises and counted up rather than a single countdown exercise.  Oh… and we ran… a lot for a bootcamp AO.  DaVinci nailed it when he coined the new term “OCBAL”.  One Corner followed by a Big Ass Lap.  OCBAL… submitting soon for official exercise routine status.

Announcements included the Thanksgiving Day convergence, sign-ups for the Holiday party and the always popular “read your newsletter”.  Prayers included ailing coworkers and friends, safe holiday travels and patience with family.  Thanks for the honor to lead.

Half Shell

 

 

TClap |
5