Hills, Arms, Suicides and Hills

Leave a comment

Sir Topham Hat and I were pretty excited to take on Alcatraz together. A couple or “runners” who really “enjoy” hills? What could possibly go wrong? A warning was sent on the Twitter machine that this would be hill intensive, so I was pleased to see 11 Pax show in addition to YHC and STH. It was a bit of an Alcatraz reunion of sorts with some familiar faces. We knew we needed to bring it.

STH on Q

  • Warm up jog with side shuffles, butt kickers and high knees
  • Mosey to the play area
  • Amrap pull-ups (unassisted), 20CDD – 3 Times
  • Mosey to Parking Lot
  • COP: SSHx20, cherry pickers x 10, Mountin Climbers x 20, Peter Parker’s x 10, 6” twice
  • Mosey to Upper Hill for Jacobs ladder
  • 7 burps and 1 bombjack at top.  Made it 4 rounds
  • Al Gore to squats (which prompted some colorful comments. Just do an Al Gore while doing squats and it’ll become clear immediately.
  • Mosey to Wooden wall.  7 count incline merkins in cadence, flip to dips 7 count in cadence.  Flap jack 4 times #smokefest
  • Handoff to Zima

Zima on Q

  • Mosey to Parking Lot
  • 25 SSH IC
  • 17 Something I can’t remember IC (I blame it on being light-headed)
  • Mosey to Middle of Parking Lot for Suicide Burpees (5 burpees at baseline each time running to 3 increasing suicide targets)
  • Walk 20 yards back for 10 hand release merkins at baseline with 4 suicide series targets
  • Walk 20 yards back for 7 bombjacks at baseline and 5 suicide series targets
  • Go to field for 4 corners
  • Corner 1 20 Monkey Humpers IC
  • Corner 2 20 Walking Lunges IC
  • Corner 3 20 Monkey Humpers IC
  • Corner 4 15 LS Squats IC
  • Run to short steep lower hill for 5 Min Quadzilla (insert copious amounts of complaining herre)
  • Mosey back to parking lot for 5 mins Pax Choice Mary
  • Finish with double 10 count body destroyer

All in all it was a pretty good smokefest. Everyone pushed their limits

NMM (here are our notes)

  • STH is super fit but bailed for Zima Q (cited family commitments)
  • Fish Sticks = #King #WarDaddy
  • Great mumblechatter this AM
  • Maximus is a beast and smiles through the entire workout like “Is that all you got?” Yes Max, it is.
  • Highlight of the morning was Dark Helmet’s commentary on STH’s Al Gore Squats #graphic #hilarious
  • A couple of Pax almost got laid out by a Buck (Deer) that didn’t see them and then shot off across the street
  • Quadzilla is still a crowd pleaser (esp. when you add a minute)
  • For all the comments about being out of shape, Gears seemed to be towards the head of the pack
  • Glad to see half the team of “Beauty and the Beasts” support us

Prayer, Praises, Announcements

BOM on Zima

Thanks for the opportunity to lead Smuggler! Keep me in the rotation.

Zima Out!

TClap |
2

Somethin Somethin at the Swamp

Leave a comment

Thursday I asked Cobra Kai if we were doing ruck miles or a WOD at the Swamp (really didn’t care but was curious). He said whatever I wanted since I would be the Q. Love how that happens so often. I rolled in at 0515 just in time to get after it. Several Pax followed Lutefisk into the gloom. 4 remained to follow me with rucks. A few of us are training for the 9/11 Tough so we chose to carry 40#. Bad choice. Here’s what happened.

  • I think we warmed up a little SSH, Windmills, Cherry Pickers, etc.
  • Mosey to Best Buy and Overhead Carry Rucks all the way to Petsmart
  • Rucks on and mosey to Target
  • Alternate Bear Crawl and Lunge Walk from red ball to red ball all the way to Stop Sign
  • Repeat Back (Crowd Pleaser)
  • Mosey to near Just Fresh
  • Wall Sits with Rucks out while partner Runs across the parking lot and back (3 Series)
  • Mosey Back to meet bootcampers for a set of Merkins and Donkey Kicks to some very loud music #old

My shoulders still hurt. Thanks for the opportunity CK.

Zima Out

TClap |
0

Running away from hills towards hills

Leave a comment

Thursday morning we ran. It’s been awhile since I’ve been to Tempo so I asked Gekko what’s been going on recently so I could do something a little different. This is what we did.

  • We ran away from the hills of Tega Cay Only to find more hills (Hubert Graham and Dave Gibson)
  • Exit Trailhead towards 160
  • Right at Hubert Graham
  • Go straight at the round about into Walmart Parking Lot
  • Run around the back of Walmart
  • Cross Dam Road and Run the back entrance to Gold Hill Middle School
  • Run out the front up Dave Gibson Hill 🙂
  • Left at 160
  • Left at Stonecrest Blvd
  • Right at Hubert Graham (another hill)
  • Left Gold Hill
  • Return to Trailhead Park

Total Miles: 4.7

Several Prayers for healing, comfort, families and marriages. Always an honor to lead. Thanks Gekko.

Zima Out

TClap |
1

Nickels at the Quagmire

Leave a comment

We had 14 Pax show up in the gloom this morning including 1 FNG “Supafly” and the “Return of the Jedi” (I couldn’t help myself) from his foot injury.

I gave a nice disclaimer for our FNG and we took a long mosey around the parking lot while mixing in, shuffle steps, NUR, toy soldiers, butt-kickers, and high-knees, before settling in around the back parking lot behind the fountain that had the stairway access.

Warm-a-Rama

Keeping with the shoulder-burn theme, we circled up for the following:

  • Windmills x 10 IC
  • Plank (2-10 counts)
  • Elbow Plank (2-10 counts)
  • Merkins x 10 IC
  • SSH x 25 IC
  • Plank (10-count)
  • Peter Parker x 10 IC
  • Parker Peters x 10 IC
  • 6″ Plank Hold (2-10 counts)

We recovered and I began explaining the 1st of 3 routines we made it to today, I had at least 1 more nasty one planned, but the last one was so brutal I think the PAX were glad we didn’t get to it.  In any case, I kept it nice and easy to remember, everything was in sets of 5, hence the “Nickels”.

1st routine:

From the center island in the parking lot we performed 5 x True Americans (Hand-release Merkin w/Plank Jack), Bear Crawled up to and then up the steps and across the landing, Crawl Bear down the steps, and Bear Crawled back to the center lot where we did Hydraulic Squats (Squat, right kneed down, left knee down, right knee back to squat, left knee back to squat, rise and repeat x 5).  Then repeated the whole routine x 5.

2nd routine:

Thinking the shoulders needed some rest we did some sprints.  Starting at the back parking island, we sprinted to the top parking lot island (maybe 40 yards), did 5 Burpees, then sprinted back to the start and did 5 Absolution.  This was then repeated 5 more times.  I had some shipping pads laid out for the PAX to keep the elbows safe.

3rd routine:

I wasn’t sure if I was going to do this one going in, but we had an even PAX count so we did it and I think everyone hated it equally so I’m glad we did it.  Anyway, Partner up, and in wheelbarrow position with 2nd PAX holding legs of 1st PAX, 1st PAX performs 5 Donkey Farmers (think Peter Parker with your partner holding your legs).  We then wheelbarrow-walked up to and up the flight of stairs and did 5 Derkins at the top landing.  Recovered and moseyed back to start and switched partners.  Time cut this one a bit short, but I think everyone got in at least 3 sets of this one.  Amazing push by all the PAX, this one was hard.

We made it back to CoT with about a minute left so I asked Jedi to call out an Ab exercise, which was a one-legged V-Up. I think we did 10 of these IC which took us right up to 6:00AM.

Announcements, Praises, Prayers

  • Read your newsletter!
  • 6th annual invergence at Rush Pavilion on 9/21 @ 5:30
  • Prayers for new jobs, and injured PAX, and Charlotte schools back at it today

Until next time (Thursday at the Poopdeck),

-Flux

 

 

TClap |
1

Fun and Games Friday @ The Swamp

Leave a comment

On a cool Friday morning, things got weird quick. After we ditched 5 ruckers led by Zima, the 17 bootcampers moseyed to a parking lot with some shuffles on the way. Warm-o-rama started with some windmills, peter parker peters, mountain climber merkins, super low super slow squats followed by smurf jacks. We went on to do some T-bombs and a superman hold which led to sun gods and Moroccan NC’s whilst in superman pose. This warm-o-rama made for much mumble chatter.

Next, mosey to the walls between target and home depot for some wall work, where PAX started with a derkin ladder from 10 to 1, running to the other wall in between. Next was ascending testicles, with feet starting at 10 degrees for a 10 count, then 45 degrees for a 10 count, followed by full BTTW 10 count. Mix in some leg work with a squat countdown. Start with 10 squats and hold Al Gore for a 10 count. Not too bad, until you do 9 squats and hold Al Gore for a 9 count. Repeato until 1:1.  Ouch…

Numbered off 1’s and 2’s to split into teams.  Regal forgot he was a 2.  Fridays are hard.  When we finally got the teams even, both teams hold BTTW and one at a time run to other wall and get up BTTW then call for next teammate. First team to have everyone BTTW on the other side wins.  Team 2 won both.  Probably because Regal was on team 2.

Mosey to parking lot where we lined everyone up at the end of the lot. It was game time. Good ole Rock Paper Scissors. Everyone against the Q. If you beat the Q, you had to bear crawl forward approx. 10 yards.  If you tie the Q, 1 burpee.  If you lost to the Q, 1 kraken burpee.  In perfect statistical form, about a third beat the Q.  Next, round two, where the winners bear crawled another 10 yards, the ties did 2 burpees, and the losers did 2 kraken burpees. This went on for a total of 6 rounds and I’m fairly certain I saw 1 or 2 PAX who lost them all.  More ouch…. Regal won

Mosey to grassy hill to finish off the arms with 2 rounds of clock merkins on the hill, mosey back to COT where we met up with the ruckers. With 2 minutes left, busted out the JBL for some linkin park workout. Let the Bodies Hit the Floor (LTBHTF).  On the lyrics “1, 2, 3, 4” we did a merkin. On a “LTBHTF” it was a donkey kick.  Hold plank in between.  Made it just under halfway though the song for a 6am COT.

Thanks for the opportunity to lead Cha Ching!

~Lutefisk

TClap |
4

The Encore at Slowburn

Leave a comment

What is the Al Girdle reference? Maybe I heard it wrong, my hearing is a bit sketch (metal shows). I googled the heck out of it, and crickets … someone help a brother out next time I see you.

Lets get to it, 2 days, 2 what I hoped were moderish/noterate work outs, but it’s possible that my 100% is 50% from Gilmore-esque PAX. Either way, it was keep’em moving and mix up the exercises, I guess I’ll just keep doing it until there are no invites.

The Thang,

Mosey to the far side of Lowes, circle up, OH Claps x 15, LBCs x 15, Windmill x 10, 2 burpees OYO, Mor NC x 15, Shoulder Tap x 15, Weed Puller x 10, 2 burpees OYO, Dying Cockroach x 15, LSS x 15, Travolta x 10, 2 burpees OYO

Mosey to the other side of Lowes, circle up, CDD x 15, Richard Simmons x 10, Arm high 1/2 situps x 10, 2 burpees OYO, Scorpion DD x 12, Imperial Walker x 12, Flutter x 10, 2 burpees OYO, Mahktar N’Diayes x 10, Hillbilly Walker x 10, Heels to Heaven x 10, 2 burpees OYO

Mosey to the lot in front of Empire Pizza, 4 stop suicides, 10 reps at each stop
Scorpion DD
Scorpion DD, LBCs
Scorpion DD, LBCs, Donkey Kicks
Scorpion DD, LBCs, Donkey Kicks, Bombjacks

Line up and move from one end of the lot to the other side: Karaoke L, Karaoke R, High Knees, Butt Kickers, Moset, 50% run, 75% run, 100% run

Another round of suicides, 4 stops, 10 reps at each stop
CDD
CDD, BB Situps
CDD, BB Situps, Mahktar N’Diayes
CDD, BB Situps, Mahktar N’Diayes, Burpees

Circle up: Dog Petter x 10, Jump Squats x 10, Freddie Mercury x 10, OH Claps x 21, 3 burpees OYO, Rosalita x 10, 3 burpees OYO, Monkey Humpers x 10, Hand Release Merkins x 10 OYO, Flap Jacks x 10, Back to COT.

Looks like we made it,

Barry Manilow

TClap |
5

Varsity: Some HIIT for cool Friday Morning

Leave a comment
Varsity 8/24
9 PAX including YHC arrived on this cool Friday morning for a taste of High Intensity interval training. Basically get the heart rate up and down for 45mins.
I choose to do a “9round” type approach and fill in with some pull ups for Haggis. Special requests are encouraged.
Disclaimer given and welcome to FNG – Joe—–aka Dirty Myrtle.
Mosey down to Sugar Creek for mini warm up
  • Squats
  • Merkins
  • LBCs
  • Windmills
  • Moracan Night Clubs
Jump into the Thang:
3 mins of each set of 2 exercises. After 3 mins, run up hill and grab 10 Pull-ups run back down hill.
Here are the sets:
SSHs-10
Burpees-5
Merkins-10
Jump Rope-20
Mtn Climbers-10
Dips-20
Squats-15
Curls-10
Lunges -10/leg
Calf raises -20
LBCs-10
Donkey Kicks-5
Big boys-5
Plank Cinder Block pull -10
Ran out of time but last two sets will be used for future beat down.
Freddys-10
Partner Wheelbarrow-curb2curb
Hanging knee raise-5
Side crunches -10
COT:
We had FNG naming for Joe to Dirty Myrtle since he was from Myrtle Beach of course. Nice EH Punchlist!!
Prayers for Rebels wife procedure, Dilberts friend on kidney surgery  and Dirty Myrtle’s friend on liver cancer and my friend facing auto-immune disease.
PAX praying over schools Sunday at 6pm…..show up at a school and pray over them and the administration and students. Nice work Beacon!
Cake Boss out!
TClap |
5

A Little Chilly In Bermuda This Morning

Leave a comment

Despite temperatures in the 50’s this morning, we had 10 post at Bermuda Triangle. We did have one PAX in long sleeves, which is obviously unusual for August in South Carolina.

No FNG’s, but a few new faces (to me), so I gave a quick disclaimer followed by a quick mosey down to the school’s drop off circle and back to the original starting point where we circled up for some stretching:

Windmill – 10

Leg stretches:

Straight Leg Stretch (TRY and touch your toes)

Right over Left, Left over Right

Arm stretches:

Right arm across, Left arm across

Right arm behind your head, Left arm behind your head

Plenty of mumble chatter during the stretching. Didn’t do a long warm up, wanted to focus more on a quick warm up jog and stretching. Figured we could save the work outs for the work out. So after stretching we did a very short Mosey to our first station.

The Thang:

Two pieces of paper were placed about 75 yards apart. Each paper had 7 workouts listed on it. The “magic number” for each exercise was 50, unless otherwise noted (PAX thought this was amusing but thanked me later for it). All exercises were single count. The point was to run to the other workout station and perform the next exercise, then run back to the station where you started and perform the next exercise, until all PAX completed the 14 runs and 14 workouts.

Station 1:

Hillbilly Walkers, LBC’s, Big Boy Sit-Ups (25), Freddie Mercuries, Dying Cockroaches, Crunchy Frogs (25), Mountain Climbers

Station 2:

Overhead Claps, Bomb Jacks (25), Seal Jacks, SSH’s, Flying Squirrels (25), Shoulder Taps, Imperial Walkers

The PAX FLEW through this portion of the workout, so I thought about rinsing and repeating, but we Omaha’d:

Indian Run around the gravel track. Last PAX does three Jumping Knee Tucks, runs to the front. New last PAX is not allowed to start jumping knee tucks until PAX actually reaches the front of the line. We completed our line exactly as we completed the track, and we moseyed over to find some wall. People’s chair with PAX starting at each end going out 10 feet and performing 5 Sumo Squats, Rinse and Repeat. BTW’s with PAX at each end going out 10 feet and performing 5 Monkey Humpers.

Mosey back over to the traffic circle closest to the Baseball Fields where we would Duck Walk around the circle and plank until the 6 got in. Next time around the circle we traveled via Lunge Walk, and planked until the 6 came in. Nemo didn’t think this was enough so he performed Merkins until the 6 finished.

Head back to location of COT with about 3 minutes left for some MARY:

Box Cutters in cadence (Homebrew) – 20

Flutters in cadence (Iced T) – 20

Q made an announcement that there were #’s less than 20!

Hello Dolly’s in cadence (Nemo) – 15

LBC’s (Love Bite) – 15

TIME!

Announcements – The Dragon is CLOSED this Saturday for Summerfest in downtown York. Yes, there is a downtown in York. There will be an F3 tent there. Visitors will roll dice in order to perform a workout, receive a prize, and of course get information about F3.

Prayers:

  • A young man on Two Ferns son’s football team broke his Femur in his first ever scrimmage this week. We are praying for healing.
  • The peaks and valleys of marriage. Praying through the valleys, Praising during the Peaks!

Thanks to Homebrew for the opportunity to lead. Thank you to all of the PAX for the push this morning.

  • Peg
TClap |
1

Did someone say party @ Laces In…

Leave a comment

Woke up this morning to a cool breeze which helped me forget the stiffness I felt from my first post the day before at Clydesdale’s.  13 PAX showed up for the party and ready to work.

Disclaimer and off we went

Warm-ups

Mosey to large parking where we lined up at the closest curb. Facing the field, we started with Side-shuffles. Proceeded down to the light post and returned facing the opposite way. Then it was time for some carioca down, toy soldiers back, followed by some knee to chest walks.

Mosey to center of parking lot and circle up:

Windmill x15

Low-slow squat- x15

Shoulder claps- x30

Moroccan night club- x40

Happy Jacks (Bonsai’s favorite FYI)- 5 rounds – 5 SSH/2 squat jumps for each

Mountain Climbers- x15

Honeymooner into Downward Dog- repeat x1

Mosey to the parking lot towards the back near the football practice fields for some Light post work. Not exactly 4 -corners so I had to audible.

The Thang:

Partner-up- size did not matter. Each of the 4 light posts had 3 rounds of exercises on it. Between each exercise, PAX were to either sprint or bear crawl to the next light post, depending on distance. The 2 LP with the further distance carried a sprint, and the smaller ones the bear crawl. 2nd round of short distances carried a walk lunge, with the third alternating between bear crawls and walking lunges respectively.

Light Post 1

Merkins- x20

Burpees- x10

Wide-arm Merkins- x15

Light Post 2

Jump squats x10

Low slow x10

Calf raises x40

Light Post 3

Mountain Climbers x15

Plank Jacks x20

Ski Jumps x15

Light Post 4

LBC x30

Reverse Crunches x20

American Hammers x25 (cadence)

Once completed, PAX met in the middle for a short talk on “Presence.” I find this word to be one of the most relevant in our time as parents. Take the time each day, even if it is just 5 min. to talk to your M’s and your 2.0’s.  Recommended “Strong Fathers, Strong Daughters” again to the PAX as a great book for insight into your daughter’s development (Thanks again Pusher for the first Rec). PAX broke the circle and mosey to the next stop, small parking lot in the back.

Next up- a round of 7’s

PAX lined up on one of the lot and started with 1 dip. Bear crawl to the other side and complete 6 CDD. Run backwards to the starting spot and complete 2 dips. Continue this pattern until the PAX reach 6 dips and 1 CDD.

Unfortunately, I had to skip the pull-up work due to time. Next up was a mosey over to the wall at the school. Wall sits for a 10 second count for each of the 13 PAX. Recover for a ten count and then up for a little Ballz to the Walls. 20 count, recover for 10, and then up again. Recover.

Mosey back towards COT, stopping in the connection sidewalk between the two parking lots. Quick circle up for some SSH x 40. Mosey back towards COT to the curb where it all started at the far end of the lot. Line up and turn around facing the school. With 3 minutes to go, what better way to complete a strong finish then a round of suicides. Everyone pushed hard to the end. Mosey back to COT.

Quick round of Hello Dolly.

Announcements- read your newsletter

Prayers:

Teachers

M’s

Patience

Strength for our 2.0’s

 

Thanks Olaf for taking us out and Lil E for the opportunity!

 

Thanks PAX for the support and showing up for the party.

 

Frat Boy

TClap |
6

Hive: Super 21

Leave a comment

14 PAX arrived to a beautifully crisp August gloom.

Mosey around the parking lot, alternating with carioca, butt kickers, & high knees.

COP:

The Thang: a modified Super 21 sequence. We skipped the 21 reps of tricep extensions, but got the 21 LBCs in just under the wire (despite what Chicken Hawk’s clock might have said).

Naked Man Moleskin: Imposter Syndrome

I work as an academic and a musician. By outward measurements, I am successful (especially relative to the job market for musicians in academia at the moment…….). Yet I struggle with a few corrosively persistent  thoughts:

  • “I just got lucky”
  • “I feel like a fake”
  • “I must not fail”

This is not unique in either of my fields (or perhaps any field?). In fact, I think some of these feelings continue to drive me to improve and grow. However, when our identity or self worth becomes intertwined so heavily with what we do (see also Mammon in the lexicon), life is out of sync/rhythm.

My desire to grow and develop as a professor and musician is a passion. Unfortunately I often become confused about my relationship with my work and who I am. My goal is to know that my identity is found in my Third F relationship with Christ. No……scratch that. This is something I already “know.” My goal is to consistently exhibit the presence of mind to remember where my identity is found. That if a performance or a class goes poorly, my relationship with my M, my 2.0s, or my prayer life doesn’t have to be affected in the slightest.

Announcements:

Double D is raising money for a great cause. Let’s support him! Either with Burpees or $$.

Thanks to Tesh for the opportunity to lead and the PAX of The Fort (plus Greenspan from Winston-Salem….this HIM is “Dash Strong”) for pushing me to be better.

Band Camp dismissed.

TClap |
3