Ring of Fire and World Cup PKs at TheYard

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Seems like soupy weather is quite the norm these days, and the gloom at TheYard was no different.  11 pax posted, with one an FNG soon to be named “Airsoft”.  Following in the pattern of TheYards previous workout with Chickhawk and his 2.0 Shinguard (who were MIA this week), Hurler was tasked to take the warm-up, and also helped plan the weinke for the rest of the workout.

The Thang

Disclaimer was issued and Hurler grabbed the reins for a mosey toward the west side of the middle school.  Landing in the far parking lot on that end, he lead us through warm-up.

  • Side Straddle Hops x15 (IC)
  • Imperial Walkers x15 (IC)
  • Mountain Climbers x15 (IC)
  • LBCs x10 (IC)
  • Merkins x10 (IC)
  • Run Stance Switch x10 (IC)
  • Crab Cakes x5 (IC)

Hand-off to OldBay

Main Event

Luck for us, the gates to the football field were unlocked.  We moseyed there to find 15 cones set up in a large ring around the center (about 40 yards in diameter).  Yep, all pax were about to fall into a burning ring of 🔥fire🔥.  At each cone was an exercise (with number of reps).  Each pax picked a cone (Twister was voluntold to pair with our FNG) as the starting point.  Process was as follows:

  1. Do the exercise at that cone
  2. Run all the way directly across the ring around the opposing cone, then back to the center.
  3. Plank at center for 10 seconds, then do 5 plank jacks.
  4. Proceed to next cone (clockwise).
  5. Repeat until all 15 cones where done.

The exercises were as follows:

  1. 10 Monkey Humpers (4 count)
  2. 10 Hello Dollys (4 count)
  3. 5 Burpees
  4. 10 Merkins (single count)
  5. 20 SSH (4 count)
  6. 10 Run Stance Switch (left+right = 1)
  7. 10 Bombjacks
  8. 10 LBCs (4 count)
  9. 10 Peter Parkers (4 count)
  10. 6 Morning Woods (turkish get-up w/o the bell)
  11. 10 Box Cutters
  12. Bear crawl to center and back
  13. 10 Flutters (4 count)
  14. 10 Crab Cakes
  15. 10 Speed Skaters (left+right=1)

Mid-way through, we took a quick recovery break to talk about why we say “Yes” or “No” to our friends, co-works, wives, and kids.  We also talked about fighting BOMS (bitter old man syndrome).

Next we slow-moseyed to another configuration of cones.  Pax were split into two groups, each representing an unspecified World Cup team.  Time for some PKs.  Here’s how it worked:

  1. First pax in team 1 randomly drew an exercise from the Bucket o’ Pain.
  2. Pax then attempted to kick a soccer ball between a narrow goal (1 yard) about 10 yards away.
  3. If the pax missed, his own team had to do the exercise.  If the pax scored, the other team had to do the exercise.
  4. First pax in team 2 then took a turn
  5. Repeat, alternating teams until app pax had a chance.

Mosey back to COT

Great work by all packs!  Special welcome to Airsoft, who did awesome (and special thanks to Twister for taking good care of him!).

 

 

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The Honey Badger with Schmalls and CSPAN

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Disclaimer

Hot thick and extra humid (extremely poor conditions)

warmup-o-rama

mosey

shirts optional

hero review

workout review (slightly modified WOD)

  • Run 800 meters
  • 50 burpees
  • 40 pull-ups
  • 30 one-legged squat (each leg)
  • 20 squats
  • 10 handstand pushups
  • Run 800 meters
  • Repeato

COT / Prayer or Praise / BOM

NMM

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

The “Schmalls” Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, April 23, 2013 (130423).

 

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Core Work at The Coop

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There was a 2 year celebration going on at one of the AO’s so when a bus pulled up next to our COP, I jokingly told the guys we’d be bussing over to that AO to workout with them.  We really had no clue why there was a District 4 bus there, though.

0515 hit and we jumped into The Warmup:
25 SSH IC
Mosey to another area of the lot
25 SSH IC
Mosey to another area of the lot
25 SSH IC
Mosey back to where we started
10 Weed Pullers
10 Tempo Squats
10 Tempo Merkins
Mosey down the hill towards SCES and back up the hill to the Pullup Bars

Partner Up

Partner 1 planks while Partner 2 Dead Hangs for 1 minute.
Swap positions and repeat.
Partner 1 does Wheezy Jeffersons while Partner 2 does Hanging Leg Raises for 1 minute.
Swap positions and repeat.

Mosey down to Sugar Creek’s Basketball Court
Bear Crawl to other side of court, plank for the 6
Reverse Bear Crawl to other side of court, plank for the 6

Impact Talk – Sugar Creek Elementary is where I feel I make the most impact. I’m on the PTO and serve at the school enough that a lot of parents think I actually work there.  Connecting with the kids, giving fist bumps, making them feel like they are where they belong.  The smiles, bumps, and hugs I get in return make me know I’m making an impact at the school.

Mosey to Bus Loop Overhang for a few rounds of core work:
1. 25 Dying Cockroaches
Run a lap
2. 30 Rosalita’s
Run a lap
3. 35 Flutters
Run a lap
4. 25 Makhtar N’Diayes
Walk a Victory lap and we got to hear CSPAN’s story on Impact.  It was great!

We had 5 minutes left before needing to head back to COT so I broke out my go-to 5 minute beatdown: Chumbawumba’s Tubthumping
Burpee on “I get knocked down but I get up again”
Moroccan Nightclub’s when the chick sings
SSH when the dude sings/talks
It’s fun.

A slower mosey back up to COT to close us out.  The bus driver was still there waiting on students.  He arrived right before we started at 0515 and was patiently waiting to begin his job. Wowzers.  He wouldn’t join us.

Prayers for Pinup, Foley, BTB, and all those Pax hurting and tired.

Thank you, Wegmans.  I love any opportunity I get to Q.

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Crows Nest 7/2

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8 pax came out to Crows Nest.  A disclaimer was made and we mosied up to the rock piles for COP.

COP

MNC x 25, Windmills x 12, HBW x 15, Merkins x 15, Peter Parker’s x 15

Everybody grabbed a rock and we made our way to the back of the school for the main event.  First we all did 10 pull ups OYO.

YHC had set up 10 stations and PAX paired up.  Every exercise was x 25 while Pax#2 did the second exercise and then both pax ran a lap… Except for the burpee stations, where both pax did 10 burpees with 2 laps. (Tri ext/6″ Squata/Al Gore, OHP/ MNC, diamond Merkins/plank, curls/curb hops, Merkins/plank, lunges/flutter, BOR/LBCs).

 

Had to finish up early and head back for COT with thr rocks.  Had some extra time so we made it through 40 jack webbs in 6 mins.

 

Announcements/Prayers for PAX job hunting and for Bob the Builder and his family.

Thanks Flux for the opportunity to lead.

 

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Taters beat down

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23 Pax, 19 for Bootcamp and 4 Ruckers

Welcome FNG Mill-Billy

It’s been a while since Tater had the Q and he did not disappoint!

He gave the disclaimer and we were off to mosey, Toy Soldiers, Butt Kickers, Knee to chest, Karaoke

COP Did a few exercises here to get nice and warm before we mosied over to the fountain and partnered up

Dora 1-2-3-4 100 Derkins, 200 Step-ups, 300 Dips, 400 LBC one partner ran the loop while the other partner did the exercise

We got through one full round and started our way back down before we stopped and returned to the COT area to do a little Ab-Lab

Excellent work! It was not an easy workout and we were all challenged!!

Great work Tater and the PAX!!!!!!

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Three Alarm Fire

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12 pax assembled for a 3 Alarm Fire led by YHC.

 

We started off with a few disclaimers, a brief warm up and then ran to a church parking lot.  YHC has no idea which church.

The PAX divided into three groups and executed a three alarm fire drill by rotating through three stations.

Alarm #1

15 CDD, 10 Lunges per leg, 20 LBCs, 10 Ranger Merkins & 25 SSHs

Alarm #2

15 shoulder taps, 10 Jump Squats, 15 Peter Parkers, 15 Makhtar N’Diayes and 25 SSH

Alarm #3

10  Burpees, 15 Mt. Climbers, 10 Diamond Merkins, 15 LSS and 25 SSH

As time drew near, we moseyed back to the COT area for :05 minutes of Mary, at least I think we did.

YHC appreciates the oppty to lead at Footloose!!!

 

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What is a minute really?

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What is a minute?  It’s not very long, and they go by SO fast!  Today we had 14 PAX and we learned how short/long a minute can be!

Started with a disclaimer, and then a mosey down to the parking area past the Empire Pizza strip.

Warmup:

  • 25 SSH’s in cadence
  • 10 Windmills in cadence
  • 25 Mor. Nite Club’s in cadence
  • 25 Overhead Hand Claps in cadence

And then we got right into it.  We were not going to do much running, in fact at this point we had done exactly half of the running we were going to take on this morning.  Instead I utilized a bit of technology (having some of the standard technological issues) to setup a solid 34 minute workout in minute increments.   We did two rounds, with a 2 minute break between rounds.  The list below are the exercises we did for a minute (30 second breaks in between).

Didn’t look like too much on paper, but we got our sweat on for sure, even without the running!

  • Side Straddle Hops
  • Merkins
  • LBC’s
  • Calf Raises
  • Squats
  • Dips
  • Plank
  • American Hammers
  • Wide Arm Merkins
  • Flutter Kicks (the final round of flutters was performed at COT).

It’s been a busy summer, but I enjoyed being able to take the opportunity to Q the workout today.

COT:  Prayers

  • Bob The Builder’s recovery
  • Popper’s recovery
  • Traveling mercies for those heading out of town over the upcoming holiday

Thanks for the opportunity…

Smithers…out

 

 

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Burpee Temple Of Doom

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Preamble:  On a cool summer morning with a breeze coming off of Lake Wylie, 8 brave Pax rolled on in to the PoopDeck for my second ever Q.  After watching the new Paramount Network on my cable TV and seeing them replay all 4 Indiana Jones movies over and over again add-nauseam, I got the idea for a Temple of Doom style workout, but with cones shaped into a pyramid, not an actual temple.

Right off the bat I had the Pax do 5 burpees OYO.  After that I had the Pax mosey on over to the COP for a nice relaxing warmup.

Arm Circles-1 Burpee

10 Cherry Pickers-2 Burpees

10 Windmill-3 Burpees

10 SSH-4 Burpees

10 LSS-5 Burpees

10 Break Dance ‘mericans-6 Burpees

20 Dips-7 Burpees

10 Mountain Climbers-8 Burpees

10 Imperial Walkers-9 Burpees

10 3 count punches-10 Burpees 

The Thang

I welcomed everyone to the Temple and told the Pax my reasons for the theme of the workout which I wrote about in my preamble above.  There were four tiers to the Temple with the first tier consisting of four cones with four different style of Burpee’s per cone.

1St Tier:

1st Cone: 5 Spider Burpees

2nd Cone: 5 Break Dance Burpees

3rd Cone: 5 Jack-Ass Burpees

4th Cone: 5 Plank Jack Burpees

We crab Walked to the second tier where more fun awaited us.

2nd Tier:

5th Cone: 10 Hand Release Burpees

6th Cone: 10 Punching Burpees

7th Cone: 10 Switch Burpees

We Bear Crawled to the third tier.

3rd Tier:

8th Cone: 15 SSH Burpees

9th Cone: 15 Mountain Climber Burpees

We partner carried to the pinnacle.

Pinnacle:

10th Cone: 25 Burpees

After surviving the Temple we mosey’d back to COT, where I realized we had 9 minutes left, time for an Ab-Lab!

Ab-Lab:

10 count American Hammer

15 count Freddie Mercury’s

20 count side planks

10 Big Boy Sit Ups

10 Box Cutters

Rip Cord to Boat

10 LBC’s 

15 Dying Cock-a-roach’s

Observations:  I was so wiped I forgot to do the video name-o-Rama, I will get better and stronger!  

Cancer and heart disease sucks, we are losing loved ones seemingly daily to these horrible diseases.

Prayers to those Pax looking for work.

Grateful to Peg for the opportunity to lead!

 

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Chalk up the Pain

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29 Men descended on the Colosseum for a downpainment delivered via sidewalk chalk and a discussion on You vs. You.

There are enemies around all of the time and as men we are challenged to defeat those enemies one by one. Often overlooked is the enemy of one’s true self. This may be the most challenging enemy in our effort to become a better man.

In fighting with our enemies, we often look at overcoming the battles and winning the war. For example, to overcome alcohol addiction there is a 12 step process. This works because no one can overcome the war of addiction in one step. It takes winning individual battles…or steps.

To become a better man as we are called to do in Ephesians 5, it is much the same strategy. Get a little better as part of a journey to ultimately be the man that you want to be. It doesn’t happen overnight. There is no cold turkey quitting that offers long term benefit. It is baby steps, one at a time, with an understanding that the enemy is always out there. These enemies are called pride, selfishness and greed to name a few.

The Thang

Mosey to parking lot (Lots of mumble chatter here…love it!)

Stop along the way for 5 Burpees…quieted some of the chatter

COP

30 SSHs

5 Burpees

15 IWs

4 Burpees

10 Merkins

3 Burpees

10 Windmills

2 Burpees

15 Squats

1 Burpee

Mosey to back parking lot

9 Stations  each with a different exercise and sidewalk chalk

Do each exercise for 1 minute. Write down the number of times you completed

Station 1 – Burpees

Station 2 – Flutter kicks

Station 3 – Wide Arm Merkins

Station 4 – Bombjacks

Station 5 – American Hammers

Station 6 – Jumping Lunge

Station 7 – Donkey Kicks

Station 8 – Elbow Plank

Station 9 – Carolina Dry Docks

Rinse and repeat station asking that you do 1 additional rep per station

Mosey home

 

Moleskin

  • Convergence on July 4th at Pantheon
  • Upcoming Sweati on 7/14
  • CnW discussing your One Word on 6/29
  • Tclaps to Ginsu for living the mission of #218 with another FNG – Love Boat
  • Prayers for Bob the Builder, Father in Law, Deacon’s M

It was a pleasure to lead the Pax and all 3 Fs were accomplished with a visit to Crossroads led by Bonsai after. Thanks to Jekyll for the opportunity!

Pusher out!

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2 Year Anniversary of The Abyss

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Today we celebrated 2 years of the Abyss.  When the shovel flag was planted 6/29/20016 by Dark Helmet the Abyss was merely an idea that “if we build it….they will post.”  And post the PAX did!  Over the past year and half it has been an honor to be the Site Q of this versatile AO and I appreciate all the PAX who have come out and led a workout.

Q got to the AO with seconds to spare due to an emergency bathroom visit at a 24 hr Harris Teeter in route.

Once disclaimers were given and the 5 F3 Principles given (due to FNG) we were off.

Quick mosey around the front half of the AO to allow all stragallers to exit their vehichles (ehem…Wildthing) and then to a warm-up circle.

Warm-up

  • Windmill
  • Weed Pickers
  • Moroccan Night Club
  • Slow Low Squat
  • Plank (a few Broga moves)
  • Merkins
  • Stretch with knees to chest

The Thang

I told the PAX that I wanted to highlight a few of the “features” of the AO during the workout so we started with the Flag pole.

  • Bear Crawl around circle in front of school

Mosey to very back hill of the AO for a series of hill exercises

  • Lunge walk–Sprint to top
  • Broad Jump–Sprint to top
  • Basketball shuffle Flip half way

Mosey to the Basketball court for some Suicides

First Suicide–

all four goals and back

Second–

  • Start with 10 Squats
  • 2nd Goal–10 Merkins
  • 4th Goal–5 Burpees

Mosey into “wet and muddy” field

  • Elbow Plank position with Peter Parker’s
  • Jack Webs (everyone’s favorites)

Mosey to “the hill”

  • Finished strong with 5 sprints up the hill

Mosey to COT.

Everyone pushed themselves and got better for it…includding FNG who was off to the side threatening to Merlot.

Once Namorama was finished we welcomed FNG Oompa Loompa!

Announcements and Prayers

Thanks again for all the PAX who came out today to celebrate this AO.  We had 24 there and we have set the goal for 30 next year!

-Bones

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