Rust Removal

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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

 

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Preparation at the Armory

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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

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Inertia at The Ballroom

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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.
 

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Site vs Site

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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

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2019 CLAVE BOSS 5K/10K & CHRISTMAS CONVERGENCE

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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!

 

 

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RPG-Broga-Varsity Combo

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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!

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“OCBAL” at Quagmire

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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

 

 

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5

Colosseum- KISS (you know what it stands for)

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Always one of my favorite AOS in the Fort. A great place that makes you want to work. I like to KISS (keep it simple st&#%d)
We had a little disclaimer and intro and were off.
couple laps around the parking lot and circle up for a quick warmup.
22 SSHs
10 windmills
22 Mtn Climbers
6 inches with slow 10 count x 2
head down road for dynamic stretching and let the games begin.
light poles
1. 5 burpees.
2. 5 burpees, 10 plank jacks.
3. 5 burpees, 10 plank jacks, 15 merkins
4. 5 burpees, 10 plank jacks, 15merkins, 20 squats
5. 5 burpees, 10 plank jacks, 15merkins, 20 squats, 25 LBCs
Mosey down road. Pick up piece of rip rap
10 chest presses, 10 curls, 10 shoulder presses x 3 sets
Hill repeats mosey to top 10 merkins, 15 squats mosey to bottom 5 burpees. flutter kicks until 6 finishes 3 sets.
Indian run back to light poles.
1. 5 burpees.
2. 5 burpees, 10 plank jacks.
3. 5 burpees, 10 plank jacks, 15 merkins
4. 5 burpees, 10 plank jacks, 15merkins, 20 squats
5. 5 burpees, 10 plank jacks, 15merkins, 20 squats, 25 LBCs
COT- like I said KISS.
announcements- thanksgiving convergence
Christmas Party sign up by Sat. Dec. 30th
Prayers and Praises

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Pastor of Pain makes a visit in the Armory

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YHC was asked to Q at the Armory by a HIM named JWOW and I jumped at the request. I am use to Kettlebells and love Qing them. Today I brought with me a WO that was recently Q’d at my home AO #Cannonball by Survey Says! and I named it the Pastor of Pain after him.

We started with a basic COP with some SSH, Sun Gods and Cherry Pickers. We then headed to the cones I had set up but stopped briefly before them to get in some curls, Tri extensions, Bell Jax and big boys with a bell push over the knees. Nobody like the bell jax. We then eventually made it to where I had a few cones set up about 4 parking space’s apart from each other and began:

The Thang was basically a ladder:
Begin at Cone 1 with 10 Man Makers then Broad Jump with the Bell in hand to the second Cone and do 10 Snatches then Broad Jump to the third cone and do 10 Turkish Getups then overhead bell mosey all the way back to the first cone.
Start at Cone 1 again with 20 Wood Choppers Lunge to the second cone and do 20 overhead bell Presses Lunge to the third cone and do 20 Bell Swings then overhead bell mosey all the way back to the first cone.
Start at Cone 1 again with 30 Goblet Squats Bear Crawl to the second cone and do 30 Curls then Bear Crawl to the third cone and do 30 Bell Merkins then overhead bell carry mosey all the way back to the first cone.

Repeat the Thang again in Backwards order starting with the 30 reps segment.

We had a little time still left over so we knocked out some more Curls, Triceps extensions and big boys with a bell push over the knees. We left off the bell jax fortunately. They suck.

Got to meet a few new PAX and that is why I always like Qing and different AO’s. Found the HIM that bought my breakfast last Christmas (Spitz) and thanked him again.

Finished up with a COT (announcements, a few prayers -Apache and Cash and Kenyan-and praises and all thankful for another day).

Thanks for the opportunity to lead JWOW

I am enjoying this ride I am on and am not sure where it is taking me but all we can do is prepare and train.

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4

Snake Pit – Quarter Pounders w/ Cheese

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After rescheduling this too many times due to conflicts, able to finally Q at this fine establishment. Special guest Partnerwork who’s kind of a big deal showed up. Gave the obligatory disclosure and we were off.

To get the blood flowing, began with a kettle bell mosey down to the lower entrance of the football field.

Warm up IN cadence:

  • SSH
  • IWs – little extra practice nice before to avoid repeating the epic failure from my Block Party Q
  • Cherry Pickers
  • Mtn. Climbers
  • Low Country Crab – found this one in the Exicon
  • Freddie Mercury

Quick recovery and Partnerwork opened the gates with the keys to the castle. Questions about a random tire placed by gate arose but was ignored.

The Thang

Line up at the goal line to explain the objective. Carry your kettlebell every 10 yards and execute number of corresponding reps to the end zone. Cyclops pointed out this is a reverse pyramid.

  • 10 – Man Makers
  • 20 – KB Swings
  • 30 – Gobblet Squats
  • 40 – Curls
  • 50 – Tricep Extensions
  • Repeat past the 50 to end zone

Checking time, needed to call a few audibles.

  • Grabbed some wall and proceeded with dirty hookups in  cadence x 30.
  • Jack Webbs (1×4 to 5×20)
  • Shoulder Taps x 30

Lined up on goal line for next field round.

Quarter Pounder

  • 10 KB swings to start, run to following yard markers, execute corresponding reps and run back backwards to start w/ 10 KB swings before running to next marker.
    • 25 yards – Merkins
    • 50 yards – American Hammers
    • 75 yards – Mountain Climbers
    • 100 yards – Calf Raises

With time running out, decided to head back to COT but with a bonus. Inspired by Geronimo’s Q at Laces In,  decided we should Indian run with our kettle bells with leader also carrying tire. It was met with enthusiasm.

Reached COT with a few minutes to spare, MARY Ab workouts in cadence until time.

Announcements: Thanksgiving convergence, Christmas party

Prayers/Praises: health, unspokens, upcoming travel

Thanks to Partnerwork for the field access , 3D for the opportunity, and the wisdom of other PAX  for this junior Q.

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