Fast! Baby Laps!

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What does that mean? First, shout out to Hauschka for the invite to Sea Legs. After attempting a route through Palisades for 20 minutes the day before, I decided on an oldie. Lets run in circles around the school real “fast” and then do baby laps for recovery. So we did that for 45 minutes. Great to see Tater, Royale, DaVinci and Haushka. It’s been awhile but it’s been my fault. Need to resist the fartsack more. Should be easier with the weather picking up. Take a peek at our Laps Strava Art below.

COT was great with some open an honest requests for prayers and praise. Nice to know this brotherhood exists to lift each other up.

BOM on Royale!

Thanks again Hauschka!

Zima Out!

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Cindy Throws a Block Party

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Block Party lost out in attendance to a “more difficult”  Colosseum.  Next time we’ll use two blocks per man.

Here then is what transpired after a brief warm up:

The PAX gathered up their date for the morning, aka Cindy

Circuit of WEP on the mile marks with

  1. 20 Curls and 20 Hello Dolly
  2. 20 Rows and 20 Flutters + Bonus 5 Burpees
  3. 20 OH Presses and 20 Rosalita
  4. 20 Tris and 20 Leg Lifts
  5. 20 Swings and 20 Hello Dolly
  6. 20 Curls and 20 Flutters

(all ground moves had optional OH press)

Mosey to  hill with Cindy and move to first light pole and 10 merkins and back with 20 LBCs.  Repeat for next two poles and back for 20 LBCs etc. until time was called.

Moleskin – YHC commented on Honor (from Jekyl) and interwove the law as Christ described it:  Love God with all your heart and love your neighbor as yourself.  (TT – 2018)

YHC will note that Maximus may have a kindred spirit in Husky and Husky needs to visit Beyond and the Badger

 

 

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Bucket-o-Pain – New and Improved With More Awfulness!!!

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9 bootcampers and 7 ruckers landed at Golden Corral for a buffet of painful options.  Drummond brought an FNG (later named “Manifold”) to partake in the meal.  Don’t know about any of the other bootcampers, but YHC was thankful not to be part of the rucking group when Rad rolled the giant tractor tire out of the back of his truck. No bueno.

5:15 arrived, and after a disclaimer was offered, the bootcampers took off for a mosey around Rite-Aid, down to the auto-repair place, and back to the front of Harris Teeter.  Stops were made along the way for various warm up exercises, including:

  • SSH
  • Imperial Walkers
  • Mountain Climbers
  • Sumo Squats
  • Peter Parkers
  • Dips
  • Windmills

38 Special came in hot, and caught up with us after our second stop on the warm-up run.

The Thang

At the stopping point in front of HT was the bucket of pain.  But this time the instructions were different than previous BoP appearances.  Here’s how it went:

  1. First exercise was drawn from the bucket.  Pax did 5 reps.
  2. Second exercise was drawn.  Pax did 10 reps of it, then repeated the 5 reps of the first exercise
  3. Third exercise was drawn.  Pax did 15 reps of it, then 10 of the second exercise, then 5 of the first.

Routine continued until 5 exercises were drawn (which had 25 reps).  Once completed, pax took a run around the entire front parking lot of the shopping center.  We had time to do this twice.  Here were the exercises.

  1. Round 1:
    1. 5 merkins
    2. 10 burpees
    3. 15 squat jacks
    4. 20 POGO (10 each leg)
    5. 25 plank punches
  2. Round 2:
    1. 5 jumping lunges
    2. 10 low, slow squats
    3. 15 moroccan night clubs
    4. 20 flying squirrels
    5. 25 Crab Cakes

After our second round (and run around the parking lot) we had time for a few minutes of Mary:

  • Flutters
  • LBCs
  • Chopsticks
  • Alphabet Soup
  • American Hammer

Time was up, and we headed back to COT.

Excellent work by all men.  T-Claps to Mainfold for his first post, and to 38 Special for his second post (in as many days). Thanks to Decibel for the privilege of Q’ing.

 

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Truck full of concrete at Colosseum

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If you’ve posted at the Colosseum, you know Jekyll guarantees it’ll be worth your time. So for all the future Q’s of this AO, the nation looks forward to you keeping the streak alive. Several weeks ago I had the opportunity to post with our brothers in Huntersville/Lake Norman and got absolutely smoked on a Wednesday morning as we spent much of the 45mins pushing cinder blocks around while bear-crawling the parking lot. It was way too painful to keep to myself. After all, we’re supposed to give it away, right?

With a little pre-hype on the machine yesterday, 21 brave souls joined me at The Colosseum and after a donation from Bonsai, I was able to ensure we had enough coupons. Little did I know that you can’t give some of these guys nice things because their way out of doing the workout is to break my blocks.

Once all were accounted for, we moseyed to the bus parking lot for an abbreviated wind mill and stretch session. This was purely at Santini’s request but wasn’t frowned upon by anyone. After all, when you get a request from the guy that EH’d you into F3, do you really have a choice? After that 2mins, we took off for the back entrance road which just so happened to be the launch point of Jekyll’s horribles last week. Some assurance was necessary as people got a little anxious while we stood there. I guess the memory was still fresh from the previous week.

At each light post, 10 SSH and 10 Freddy Mercury’s. Once you hit every light post, bring it back to the start where you get your form called out by none other than CSPAN…hmmm, seems ironic!! We love him anyways.

Now that we got that out of the way, mosey back to my truck where we begin the next chapter. Like a jewelry dealer opening their trench coat to show his watches, I opened the tail gate to reveal 25 cinder blocks. Oh, it’s on now. Grab a block and line up in a straight line with the basketball hoop. I also learned that for those speedy folks out there (that’s you, Tesh), I need to be very specific with my instructions.

Round 1:

10 Burpees

20 Carolina Dry Docks

30 Squats holding the block

Bear Crawl pushing the cinder block to the line at the other basketball hoop.

Round 2:

10 Bomb Jacks

20 Flutter Kicks with a Press

30 Bicep Curls

Bear Crawl pushing the block back to the start

Round 3:

10 Diamond Merkins

20: Deadlifts

30: LBC’s (with or without the block but seriously, is there really an option?)

Bear Crawl pushing the block to the other hoop.

Round 4:

10 Toe Touches (with or without the block)

20 Lunges (20 each leg)

30 Shoulder Press

Bear Crawl pushing it the block back to the start

Circle Up:

Staggered Merkins (6ea side)

Flutter Kicks w/ the press again

Ended with more bicep curls

As a Q, it is great to hear all the chatter but to then have that followed by the moaning and then…silence as the PAX are trying to stay focused, that’s affirmation. Great job to the guys and special T-claps to the next level’ers (Dark Helmet, Trucker and Bonsai) for throwing the ruck on during this. The original workout had a ruck or weight vest involved so I respect you for going that rout. I will join you with the ruck next time. The bear crawls pushing that block while wearing a ruck…that’s memorable.

Prayers:

Upcoming graduations, appreciation to the PAX for checking in on us and holding us accountable, Badger.

Jekyll…I thank you.

Until next time.

Maximus

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Lots of wallsitting at the Deep

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I fluctuate between wanting to do something super original and brutal and just going with repetition. Saturday I did both. I had COP fairly close to COT, saving the moseys for later. I had us go to the hill but instead of elevens, I entertained the idea of low crawling up the hill. We did it twice, running back down both times. Has potential but lots of anthills. Decided to mosey us to the nearest corner of the school to do indian wall sit. All of us lined up on the wall and sat it, with caboose bearcrawling to the front. we did this till the end of the western wall of the school.

I underestimated the length of the far end of that middle school.

took about 30 minutes to make it to the end. Moseyed to the football field for the main event.

BLIMPS x2, the second set of blimps in reverse order of reps, to get the burpees in hardcore. 120 yards each way, 1440 yards total. Took long enough leave us with time for  5 minutes of ab lab, started with my favorite, Freddy had a fat girlfriend.

Felt really sore sunday in my shoulders, given that we didn’t go super hard on shoulder stuff, not sure why haha.

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A Truckload of pain at Honeybadger

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Great way to start a week, we had 14 PAX (2 ruckers, Cha Ching and Jedi) that decided to get better and honor “the seven” a group of 5 CIA officers and 2 Security contractors killed when al-Balawi detonated a bomb sewn into a vest he was wearing. Six other American CIA officers were wounded. The bombing was the most lethal attack against the CIA in more than 25 years.

Al-Balawi was a Jordanian doctor and jihadist website writer who was detained and interrogated over three days by the Jordanian intelligence service, the General Intelligence Directorate (GID), in January 2009. The GID and the CIA thought they had turned al-Balawi to penetrate al-Qaeda in the Pakistani tribal areas to provide intelligence for high-level targets. Instead, al-Balawi used this trust to gain access to the CIA base in Afghanistan unsearched and perpetrate the attack. The Pakistani Talibanand al-Qaeda claimed responsibility, saying they helped al-Balawi with the attack.

The names of our honored heroes are listed below:

CIA OFFICERS:

-Harold Brown Jr, 37, Bolton MA

-Elizabeth Hanson, 30, Rockford IL

-Darren Labonte, 35, Brookfield CT

-Jennifer Matthews, 45, Cedarville OH

-Scott Roberson, 39, Tolland CT

SECURITY CONTRACTORS:

-Dane Paresi, 46, Portland, OR

-Jeremy Wise, 35, Tigard, OR

After a quick disclaimer on the go we moseyed around the parking lot with some high knees and butt kickers, our warm up consisted of the following exercises with different reps each to total about 9 minutes into the WO :

Side straddle hops

Windmill

Moroccan night clubs

Squats

Arm circles

Merkins

Lunges

 

THE THANG:

I followed the book as much as I could but had to include a tire exercise (otherwise it wouldn’t be a Tinsel workout) and also replaced a couple of exercises from the book to focus on upper body strength. The main idea of “the seven workout” is to complete 7  rounds of 7 exercises with 7 reps each, each round took about 7 minutes to complete, after round # 3 we run down and up the hill to give our upper body a break and then continued with 4 more rounds, these are the 7 exercises:

THE SEVEN

7 handstand push-ups

7 thrusters with log

7 sledgehammer swing each side

7 worst merkin ever

7 burpees

7 log swings

7 pull-ups

Everything was planned to be completed under one hour and I’m glad everyone pushed hard to reach our time window. With a couple of minutes to spare at the end, straight up took over for some Broga and stretching exercises, much needed after the beatdown, thanks for your help!!

We ended up our WO with announcements, prayers and praises.

GRETA JOB EVERYONE!!

Tinsel out…

 

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Gambling in the Abyss

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What happens when you’re granted the honor of Qing at an AO you’ve not been to much and therefore, not to familiar with? Why, you scout it on Sunday with your kids after Church of course. Completely normal, right? For this group, you’re expected to “bring it” so you’d better know the turf. For those Ft. Mill’ers who’ve not frequented The Abyss, put it on your short-term bucket list. I didn’t explore much of it due to our card playing but this place is a gem.

Once the 16 of us rolled in on this beautiful Wednesday morning, I quickly noticed the footwear NASA was sporting and got a little concerned…for him. He let me know that he and a few other PAX would be breaking off to do a busted-foot-friendly-workout so I felt a little better about what we were getting into. The people-pleasing side of me wanted to make sure I had a little something for everyone so after typical butchered disclaimer, we took off for the basketball courts for our warm up:

Windmills

Side Straddle Hops of course

Super mans

Hand-Release Merkins

Jump Squats

Mosey back to the main lot and I had to grab the deck of cards I slipped under the cone. As many but not all were familiar with, each suit is a different exercise and the number on the card represents how many reps. Jack = 11, Queen = 12, King = 13 and the Ace = 14 (not 1).

Hearts = Wide Arm Merkins

Clubs = Carolina Dry Docks

Diamonds = Jumping Lunges

Spades = BURPEES (Yup, we did that)

After we recognized the deck must have been front-loaded with Wide-Arm Merkins and Jumping Lunges, it wasn’t long until we started getting smoked and a few 10-counts were necessary. In the end, we completed it all which totaled 104 of each, that’s right, 104 Burpees.

There was still a little left in the tank and on the clock so we had to round it out with Dying Cockroaches, descending 10ct leg lifts and the finisher…Lt. Dan’s. The latter was a lesson I would remember the rest of the week.

Bones, I appreciate the opportunity and I look forward to the next time.

Leave no man behind but leave no man where you found him.

Maximus

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Footloose – Accountability

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Accountability – Are you pushing yourself when no one is looking?  What do you plan to gain by getting up at 4:30AM?  Be true to yourself!

Disclaimer – Not a professional, modify but hold yourself accountable, no lawsuits.

Slow Mosey around 2 churches and Town Hall.

Warm Up:

20 SSHs, 10 Windmills, 20 MNCs, 10 Mountain Climbers, 5 Merkins

The Thang:

Slow Mosey to the 4 Station Square

4 Stations are marked by cones with written exercises on them.  Divide into 4 groups and mosey to assigned cone.  Cone #1 sets the pace with 20 Seal Jacks in Cadence.  During the cadence the other three groups are as follows;  2) Merkins / Plank, 3) Air Chair, 4) 6 Inches.  Once cadence is complete Broad Jump to next cone.  Continue until cycle is complete.

Round 2:  Same set up but cone number 1 will start with 20 Mountain Climbers in Cadence, when this is complete mosey backwards to the next cone.

10 count

Mosey back to FBC and line up on right side of parking lot.

Lunge Walk 20 yards  –  7 point Hip exercise (Right Hip)  –  7 point Hip exercise (Left Hip)  –  Lunge Walk 20 Yards  (I think the hip exercises started some interesting mumble chatter)

Bear Crawl 15 yards – Crab Walk 15 yards – mosey to end of lot (repeat going back)

Toy Soldiers 20 yards  –  Downward Dog 20 count  –  Dying Cockroaches x20  –  LBCs x20  –  Freddie Mercury’s x20  –  Big Boy Sit Ups x10 OYO  –  (During this series is when I discovered the mumble chatter had a lot to do with something about every star is Uranus and it’s very gassy)  Honeymooner 20 count  –  Toy Soldiers 20 yards

Slow Mosey around parking lot

COT

Strawberry Fest sign up, Cannoli run, prayers for folks in the hospital, employment and various stresses of life and how we handle them – Bassomatic led us out.

 

 

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Beyond – how selfish are you

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The message for Beyond was around being selfish

 

Humans we are naturally selfish people.  As a child you grow up thinking everything should be centered around

you.  Even as I moved into adulthood I still didn’t completely understand what it meant to put others first. 

Because I never had anyone who was dependent upon me.  When I got married I was quickly called out that it is now “we”

and not “I” which was initially hard for me to understand at first.  Then several years later reality smacked me in the face

when we had our first child.  Now there was someone in my life that was 100% reliant upon me.  I quickly had to figure

out as all parents do how to adjust and make things happen.

 

In my life I am the most selfish with my time.  I don’t like to spend “my” time on things that “I” feel are not as important

as other things. 

 

There are 24 hours in a day

1440 minutes

 

Average person sleeps 7 hours

                       works 9 hours

                       spends 2 hours in a car

 

This leaves 8 hours for everything else (Wife, kids, Quite time, F3, Whetstone, etc)

 

How do you manage your time?  Is is the smartest way?

 

As I was preparing for this Q I kept going back to how do I manage my time and how I think I should be.  I will be

the first to say I am nowhere near the model, but I desire to be able to say that I will one day get there.

 

Time Priority:

1. God

2. Wife

3. Family

4. Friends

 

One of the most important things that I hope the Pax take from the workout is Kids spell LOVE – TIME.  The more time you

spend with them the more love they feel.  Think about that next time when one of your kids ask you to do something and you

would rather be doing something else.  They won’t always be around so enjoy the time you have with them now.

 

 

 

 

Warmup:

SSH 20 IC

Hand release merkins 10 IC

LBC 20 IC

–With being a beyond workout figured since it just rained we needed to embrace the suck and get on the ground

 

 

 

The thang:

 

Partner up

P1 – runs to end of parking lot and back

P2 – works on burpee / sandbag thruster (1 burpee / 1 thruster, 2 burpees, 2 thrusters, etc until 10)

 

Each partner does their own until they reach 10 of each

 

Next

P1 – runs to end of parking lot

P2 – pick up sandbag on shoulder and toss backward until P1 returns

 

rinse and repeat x 3

 

Exercises done holding either ruck, sandbag or cinderblock:

Squats 20 IC

Squat pulses 10 IC

Flutters 20 IC

 Thanks for the opportunity to lead.

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G Fit April 42818

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Beautiful day in the neighborhood!  We had 27 PAX on a gorgeous Saturday afternoon- the last as G-fit is moving to Friday nights for the summer to escape the heat and blazing sun.  Lots of F2 2.0s.

G-fit has done a good job- Deacon and Bolt have done a good job continuing to stay fluid in the structure and format of this workout to reach as many Paradise community members as possible while still driving purpose and effectiveness.  Today’s installment was 30 minutes of mosey and exercises before breaking to enjoy some kickball.

We had a few standard exercises and added a few fun ones- ATMs.  4 count shoulder tap, push up that when you finished you are “cashed”.  The group really liked that and love it when you ham it up.

Part of the enjoyment/bond I get in this workout is taking a few to the side, asking questions: how are you doing?  how’s school?  anything you are having trouble with?  Highlighting their great achievements in front of the group as well.  Sunshine got a 95 on her test this week.  Miracle helped to pick up trash in the park unprompted.  Still some of kids needed a little extra attention.  You have to do your best to read them as you would your own children.  Dolphin seemed particularly withdrawn.  Could tell she wanted to be included but still needed some space.  Had a chance to check in on her.  Didn’t get any answers but hoping that someone taking the time to notice was helpful in someway.

Discussed worthy and I emphasized several times to the community (ages 3-14), that they are worthy.  Worthy of Gods love, worthy of love from another person and worthy to show love.

Keep pouring in brothers.  Aye!

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