Category: Block Party

Prescription To Kill Complacency… Sudden Change

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  • QIC: Bounty Hunter
  • When: 05/19/2015
  • Pax: Masterpiece, Spitz, Airborne, Chaser, Longshanks, CSPAN, Gunny, Boeheim, Saw, Jeter, Duggar, Birdcage
  • Posted In: Block Party

Pretty light mumble chatter this morning as 13 of our finest PAX appeared through the muggy gloom. A brief explanation about what to do when they hear “Sudden Change” (10 burpees) along with a little background how complacency is a disease looking to creep in your life and destroy.

Warm-up:
Very similar approach to warm-up from my Q on Monday, mosey a ways followed by an exercise or two. Sudden Change was also thrown into the workout from beginning to end.

SSH – 20
Mountain climbers – 15
Imperial Squat Walker – 20
Front Lunge
Back Lunge
Tuck Jumps – 10
Jump Lunges – 8 each leg

The Thang:
Partner Lateral Jumps – 10 each side (rinse & repeat 2x)
Partner Resistance Merkins – 10 & Partner Squats – 10 (rinse & repeat 2x)
Partner Resistant Sprints – Push partner 40 yards, sprint remaining 30 yards

Suicide relay: PAX split up in 2 teams. First pole 15 yards away, second pole 30 yards away. Standard suicide, sprint to 1st pole, run back, sprint to 2nd pole, run back. Tag next runner. While waiting for your turn to run rinse & repeat merkins (10), LBCs(10), squats(10). Team 2 squeaked out the win with 2 to 1 victory!

Start to mosey back (but not too far).

Circle of Pain – Bounty Hunter Rendition. Get in a tight circle in exercise starting position until your turn to exercise. Exercise as followed:
Merkins – 1st rotation 1 merkin. 2nd rotation 2 merkins, 3rd rotation 3 merkins
Carolina dry docks (or CSPANS Merkin) – 1st rotation 1 CDD, 2nd rotation 2 CDD

Recover (are your arms/shoulders burning yet?)

Borrowed from Indian Lands Heisman, we completed a fun little shoulder cycle just to ensure the PAX got their money’s worth.
The Clap – 50
Pick the Cherries – 30 seconds
Put them in the bucket – 30 seconds

Back to COP, get in a tight circle on your 6. Exercise as followed:
Leg ups – 1st revolution 1 leg up, 2nd revolution 2 leg ups, 3rd revolution 3 leg ups.

Mosey back to COT (2 minutes left) so hand off 2 more core exercises to CSPAN and Gunny. Flutter & inch worm.

Moleskin
For those that posted, we did a total of 13 Sudden Changes (a total of 130 burpees). That was a very purposeful and represented 1 sudden change for each PAX member that posted. Today sudden change represented the extra push/work each PAX need in their lives so they do not become complacent. As I wrap things up I’ll leave you with this quote.

“The tragedy of life is often not in our failure, but rather in our complacency; not in our doing too much, but rather in our doing too little; not in our living above our ability, but rather in our living below our capacities.” – B. Mays

Bounty Hunter over and out!

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The New FORT AO…THE COLOSSEUM

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  • QIC: Maximus, Cake Boss, DD
  • When: 05/12/15
  • Pax: Chaser, White Lightning, Cake Boss, Zima, Zoro, Funhouse, Axle, Double Check, Package, Jeckyl, Dark Helmet, Full Count, McGyver, DD, Cerrano, Spider Man, CSPAN
  • Posted In: Block Party, Golden Corral, The Fort

Several years ago, THE FORT started with only 1 workout on a Tuesday, and as of 0514 today, there were 3. These 3 have consistently entered the problematic stage which only means one thing, it is time to recon. So a recon team led by Cake Boss and DD decided to explore Gold Hill Middle School as a potential AO. And they needed a Q that lives close by. That’s where YHC comes into the conversation. When you are called to step up by the likes of these guys, one doesn’t turn it down.

So at 0515 today, May 12, 2015 the recon began and we quickly learned this AO has nothing but potential. Whether it be hills, playgrounds, walls, long straightaways, base-paths, soccer fields or curbs, they can be found. It also helps that we have an “in.” THANKS ROONEY. I did start off by breaking one of the rules, I forgot the disclaimer. Off we go with Maximus on the warm up Q:

Disjointed jog through some of the parking lots and circle up for the warm up
SSH
Wide-Arm Merkin
Slow Windmill – hopefully CSPAN did these right and realized the benefit
Low Slow Squat
Carolina Dry Docks (CDD)

Hand off to Cake Boss for a mosey to one of the several playgrounds
Split up in threes: 1’s=10 Pull Ups 2’s=10 CDDs 3’s=Swing Merkin-Crunches (Rotate through 3x’s)
Mosey to the baseball diamond and remember your number
1’s on first 2’s on second 3’s on third (Bear crawl to the next base and run to the next for two laps around)
Mosey to the hill and remember your number
1’s Run up the stairs and around the sidewalk back down to the starting location. 2’s Bear Crawl up the hill and jog down until the 1’s come in. 3’s Freddie Mercury until the 1’s come in. Everyone does this once.

Hand off to DD for the cardio portion (still a little foggy from this one so the details are spotty)
Suicides with a twist: Starting on the sideline, run across the field and up the hill then back down to the light post then back up the hill and back to the upright then back up the hill and back to the starting line. Plank for the six for a mix of sloooooow and fast counts.
Run to midfield for 10 Burpees OYO
Run to one corner for 20 Bomb Jacks
Run to another corner for something…can’t remember
Run back to midfield for something else…can’t remember that either
Run to the snack stand for a nice relaxing wall sit

Hand off to Maximus for a little ab work
Chop Sticks & Flutters and one more round of 10 Bomb Jacks

COT
I was a little uneasy about taking this on after having 12hrs to think about it. Between impending work travel and wanting to keep my nomadic lifestyle of checking out the various Fort AO’s on Tuesdays, I liked my comfortable life. On the flip side, how could anyone but me be the site Q here; I live right here. We’re not called to be comfortable, we’re called to serve and lead. With that said, there really was no option, I’m in.

Some of us forgot how quick-witted our own Funhouse can be but he showed up this morning. Usually there are a few conversations, tweets and emails when deciding on the name for a new AO. We were maybe 10 seconds in and Funhouse throws out THE COLOSSEUM for obvious reasons. There were no second guesses, the AO has been launched.

So from now on, you can add The Colosseum to the list of Tuesday AO’s at The Fort. If you’re interested in Qing, let me know.

Announcements: 3rd F Convergence on Friday at the Eternal Church offices, Cannoli Run Saturday 0900, Winnsboro launch 5/23, MURPH at COOP 5/25 following normal workout – $10 donation, 6/20 CSAUP-read the email, F3 Dads on Saturdays in June 9:30-10:30

Prayer Requests: Jeckyl will be helping to launch F3 in Wilson, NC back in his hometown, Flat Tire’s M, Chicken Hawk’s leadership, Maximus’ conversations with men of his neighborhood with the launch of this new AO.

Honored and Humbled.
AYE!

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Core words of wisdom from Waylon

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  • QIC: Double D
  • When: 05/05/15
  • Pax: Longshanks, CSPAN, Chaser, Flacco, Magnum, Gunny, Crab Cakes, 50 Cal, Duggar, Full Count, MacGyver, Hasselhof, Brid Cage, MP, Pebbles, Opie, Tatanka, Sechrest, Old Bay, Barry Manilow,
  • Posted In: Block Party

21 pax posted to Block Party for a core blast plus a dose of leadership lessons from one of the original sages of Outlaw Country, the one and only Waylon Jennings.

The Thang

Warm up run 3/4 around WEP

COP — Parker peter x10, Mtn climbers x10, Merkins x10, IWs x10, Sumo squat x30

Mosey to playground and partner up

10x pull up + 15x derkins (rinse & repeat)

10x hanging crunches + 20x dips (rinse & repeat)

Welcome back to Flacco = 10 burpees OYO

Welcome from FLO-rida for Tatanka = 10 bomb jacks OYO

COP – peter parker x10, plank jacks x10, flutter x10, dollies x10, rosalita x10, hitlers x10, freddie mercury x10, sea turtles x10

AYG run to bottom of hill & plank

Bear crawl to top, 5 burpees OYO, crab walk down
Rinse & repeat
Rinse & repeat, this time backwards up and backwards down

Two lines in plank position for railroad bunny hops out & tunnel of love back (rinse & repeat)

Makhtar N’dyae x10

Knee tar N’dyae x10

AYG run to playground

COP — gravediggers L x10, LBCs x10, gravediggers R x10

AYG run home

COT

Naked man moleskin

After three straight days of running, including trails on Sunday led by Sir Topham Hat and Old Town on Monday led by Jekyll, YHC’s lower body needed a break from the pounding.  Thus, the pax endured a core heavy workout.  By dinnertime, my core was feeling every bit of it.

The radio lyric from the weekend that stuck in my head was “I’ve seen the world with a five-piece band looking at the back side of me.”  As this repeated over and over, it brought to mind a vision for leadership that I  had not considered before and related questions, which the pax endured before, during and post-workout.  No repetition here, but a series of questions continues to surface — do social media metrics geared around number of “followers” apply to leadership?  Does a large number of twitter followers indicate strength of leadership?  If following is directly tied to leadership, who am I following and is he/she a good leader?  Who am I leading and are they the ones I am called to lead?

A hearty welcome back to a favorite Kotter of mine, Flacco!  Glad to have him posting back in the gloom.  T-claps to CSPAN for his persistent prodding to get him back in the fold!

While throwing out welcomes, one goes out to 50 Cal for his post after referring to himself as an “FNG and a half” due to this being his second post.  T-claps to Duggar for the nudge here!

Lots of goings on around The Fort so watch the email and twitter.  A personal plug here for the Cannoli Run on May 16th!  It is a lively, fun event for serious runners to family and everyone in between.  0915 start at St Philip Neri makes it a perfect option for Double Down after The Fort, Alcatraz, The Patriot or The Reservation.

Thanks to CSPAN for the opportunity to Q.  Always and honor and inspiration to lead the pax of The Fort!

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Stroll’n through the Fort

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  • QIC: Red Banjo
  • When: 04/28/15
  • Pax: 1-Niner, 50-Cal, Acme, Audit, Chaser, Crab Cakes, CSPAN, Duggar, Full Count, General, Geppetto, Gunny, Longshanks, MacGyver, Man-O-War, Opie, Red Banjo, Repeat, Sharknado, Wheels
  • Posted In: Block Party, The Fort

Decent size crowd showed up to start their week off on the right foot this morning. Given the Strawberry Festival’s 100+ portable lighting systems – we took the group off campus and through the lovely town of Fort Mill.

The Thang:

Mosey to Synergetics parking lot (Warm Up)
SSH 50x
Imperial Walkers 15x
Wind Mills 10x
Squats 20x
Merkins 10x
LBC 10x
High Slow Flutter 10x
-Line up on far side of 35 yard parking lot-
Walking Lunges out
Backward lunges in
Broad jumps out
Crab walk in
Burpee Broad Jump out
Spiderman pushups in
walk out

Mosey to brick wall
Step ups 10x each leg – derkin plank
Dips 3 sets of 10x

Mosey to stairs at end of Main Street
Partner wheel barrel up – switch

Mosey to playground
Wall Jumps 3 sets of 10x – derkin plank

Mosey back to COT
Stopping 1/4 SSH
Stopping 1/2 Pushups
Stopping 3/4 Squats

Moleskin:

I was pretty surprised to see the turnout this morning – 20 PAX’s is a solid number for a Tuesday workout. It was also nice to see many of the PAX’s were people I have never meet or seen before – growth is good!!! The mumbling was pretty faint today, but I did hear a couple comments around making sure I remembered it was only a 45 min workout today – got em back right in time…..

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We just beat the (t)rain…

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  • QIC: Chaser
  • When: 04/14/15
  • Pax: CSPAN, MP, Sharknado, Gepetto, Repeat, Magnum, Dugger, MacGyver, Red Banjo, Twister, Full Count, Airborne, Pebbles, Opie, and Ringer
  • Posted In: Block Party

16 Pax braved what was supposed to be a rainy morning.  Many still sore from this weekend’s activities, including the USMC Mud Run and the Spartan races, but all embracing the gloom and ready to get after it.  After a weekend full of OCR festivities, YHC still had a little of that evil coursing through his veins and so off we went…

Mosey to the sign at WEP for some warm ups: 20 IW, 30 SSH, 10 WM, 20 Low Slow Squats, 10 Merkins.

The Thang

  •  Mosey around the park to the drill bit on top of the hill and then down.
    1. Up the hill – 10 burpees
    2. Down the hill – 10 burpees
    3. Up the hill – 5 burpees
    4. Down the hill – 5 burpees
    5. Plank series until we get our six.

 

  • Mosey to the parking lot
    1. 20 squats
    2. 20 merkins
  • Mosey to the sitting area by the Anne Springs(?) building
    1. 10 step-ups each leg on the wall
    2. 10 dips on the wall
    3. 10 incline merkins
    4. 10 decline merkins
  • Mosey to the wall across from Veteran’s park
    1. 10 up and over the wall (or 5 if you tackled the tall wall – 6-7 ft?)

 

  • Mosey around the corner, up the stairs, down the stairs, up the Main St. hill, around the building and back to the new restaurant…where we have lost our wall.  OMAHA!

 

  • Mosey down to the tracks.
    1. Plank on the railroad tracks and then 15 merkins…there was a lot of mumble chatter here as if the train would some how sneak up on us and we’d be mowed down mid-merkin.  However, all got through it.

 

  • Mosey back to the wall across from Veteran’s park.
    1. Wall sit (for YHC’s internal 50 count)
    2. Balls to the Wall with 10 vertical push ups
    3. Wall sit (another internal 50 count)
  • Mosey back to the playground
    1. 10 pull ups
    2. 15 dips
    3. 15 incline merkins
    4. 10 pull ups
    5. 15 dips
    6. 15 incline merkins
    7. 15 hanging knees to chest
    8. 25 LBCs
    9. 25 Freddy Mercury
    10. 20 CBLs
  • At some point during the ab series, we heard the train rolling through…all Pax declined the call to quickly head back down to the tracks for more merkins…upon reflection, probably the right choice.  Although with this group, I think we might be a pick ’em against the train.
  • Mosey back for COT by way of taking the big hill across from the playground and down that back slope.

Great showing by all involved and we managed to beat the rain and the train.  Announcements were made (check the newsletter) and prayers and praise were lifted up.  YHC took us out with the good word and much thanks for the ability to get out in the gloom with such a great group of men.  #ISI  #HIM

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3/31/2015 PT Test @ WEP – No catchy title

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YHC had a plan, the best plan…. Clip Board Q! However, best laid plans…. Thanks to CornHole’s “sore” hip flexors he stole the clip board and forced YHC to partake in the PT Test. Damn.

18 PAX showed up to see how far they had come, 17 actually did something. See CornHole’s input above.

1 mile, 1 minute of Push ups, Sit Ups and Pull Ups. Below is the chart, sorted by fastest run for the most recent test, to show everyone’s progess. T-Claps to Pebbles as he is the ONLY PAX that is 4 for 4! Also showing marked improvement each time! Way to go Pebbles!

  3/31/2015 Jan-15 Oct-14 Aug-14
NAME 1 Miler Push Ups Sit Ups Pull Ups 1 Miler Push Ups Sit Ups Pull Ups 1 Miler Push Ups Sit Ups Pull Ups 1 Miler Push Ups Sit Ups Pull Ups
LongShanks 6:14 47 51 31 6:25 41 46 21                
FunHouse 6:16 37 45 7                 6:04 45 46 6
Senator Tressel 6:20 53 40 20 6:18 47 37 20 6:21 49 31 19        
Pebbles 6:25 49 42 33 6:49 42 32 27 6:35 31 60 31 6:52 25 40 20
Audit 6:31 52 46 28         6:11 47 48 30 6:11 50 43 22
MinuteMan 6:48 60 39 8                        
MP 6:54 41 42 10                        
Chaser 6:58 40 44 16                        
CSPAN 7:00 45 45 8         6:56 37 32 14 6:47 40 42 7
Decible 7:23 62 49 27                 6:48 45 43 25
Wheelz 7:30 52 35 0                        
Magnum 8:00 32 43 0                        
Twister 8:21 40 35 10         8:08 39 30 0        
Greenwave 8:25 48 38 10         8:15 37 38 14 8:15 45 32 12
CrabCakes 8:31 36 39 0                 8:49 20 31 0
ACME 8:51 30 50 0                        
Trucker 9:32 58 39 29 9:35 53 39 22         8:57 50 60 19
RedBanjo                         5:31 57 56 33
McGuyver         5:55 54 44 19         5:55 45 54 9
1-Niner                         6:06 44 46 21
WWL                         6:17 40 29 26
DoubleD         6:48 60 26 16         6:20 48 28 22
AquaMan         7:30 61 50 10 6:47 63 49 26 6:34 55 41 11
Package                         6:38 41 32 20
Jekyll                 6:21 50 47 10 6:42 55 39 16
Deacon                 6:40 62 56 36 6:43 55 48 19
PeteRyan?                         7:04 35 36 4
AirBorne                 7:20 54 48 17 7:20 49 50 15
BountyHunter         7:49 65 34 24         7:48 64 37 15
Java                 7:40 36 44 6 7:56 31 30 3
CableGuy         8:00 59 50 13 7:19 58 48 12 7:58 55 48 12
Nirvana                         9:30 22 22 2
CakeBoss                 9:38 60 43 10 9:30 60 39 3
BirdCage         9:36 28 30 0 9:29 16 25 6 10:30 12 26 1
CrissCross                         DNF 15 32 13
Maximus                 6:24 52 41 25        
One-Niner                 6:11 56 51 25        
Backdraft                 6:18 58 52 25        
Burgundy         6:02 64 60 23                
Beacon                 9:38 43 26 7        
Aztec                 9:58 40 45 10        
Lugnut         8:45 55 35 12 6:35 46 37 11        
Tatanka                 8:00 42 42 10        
CornHole         8:05 45 39 0 8:12 30 40 9        
Corn Cob                 7:10 55 35 15        
Boeheim         7:22 40 34 17 8:16 40 30 11        
Bolt                 6:05 55 52 14        
Pusher                 7:15 42 35 22        
Opie                 7:43 32 43 25        
AnchorMan                 9:50 18 25 16        
Sharknado                 6:34 42 42 27        
PhotoBomb                 6:15 55 49 11        
PK6                 6:47 50 37 17        
Gearz         6:58 38 40 20                
CarBomb         8:23 54 52 16                
Spitz         10:28 30 29 4                

 

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Just say “YES” to a runner’s #BLOCKPARTYF3

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  • QIC: CSPAN
  • When: 03/24/15
  • Pax: 1-Niner, Acme, Bird Cage, Chaser, Full Count, Gas House, Heisman, MacGyver, Magnum, MP, Pebbles, Red Banjo, Tatanka, & Twister
  • Posted In: Block Party

Disclaimer and welcome to #BlockPartyF3 and no this will not be a 5K week.

This was supposed to be Audit and my Q, Audit is busy with work… hence the name “Audit” and keep him in your prayers as he “enjoys” a busy season.

Since I am on Q = we started running

We start running and when we get about 1/8 mile away and I notice a (kid?) walking through the woods…come to find out 1-Niner is more hurt than reported, and so we waited for him, and we slow moseyed to the church parking lot

COP

SSH, IW, Squats, Windmills, couple of others to warmup…

We began a sequence of burpee ladders covering about the size of 2 basketball courts (think 5..4..3..2..1)

All running forwards ladder with 5 burpees and counting down from 5

Bear crawl down / Crab Walk back

All running backwards ladder with 5 burpees and counting down from 5

All running starting backwards and transitioning to forwards ladder with 5 burpees and counting down from 5

In honor of Audit = burpee broad jump down across lot

We did a few sprint/jogs to stay loose and recover

Transitions to stair climb = up/down for 5 rotations (Acme loves these)

As an intermission we had a discussion about the decision to do F3 each morning. We motivate each other and hold each other accountable. #HIM #ISI #IATA #REDPILL = Here is a link to the post I mentioned: Check out’The Sedentary Life Vs. The DRP.’: http://f3nation.com/2015/03/23/the-sedentary-life-vs-the-drp/

More running back to COT

AB Lab

LBC / Flutter / Rosie / Dolly / couple others / Pebbles killed us with WW2 situps / Heisman needs a new name for his exercise…

We almost got 2 miles in this week

#respect to Full Count, Magnum, and Twister who “pushed” the younger crowd this morning

MacGyver & Bird Cage are avoiding any of my future Qs until I get some new material

COT

Prayer & Praise, BOM, and a post fellowship

Moleskin:

Always an honor to Q, here is everything in my notes:

  • Gladiator Games this weekend in Indian Land
  • 4/18/15 & 4/25/15 Gastonia #Clowncar
  • 5/2/15 1 year Anniversary of rock hill with Dredd & OBT
  • 5/25/15 Memorial Day Murph at NAFO at 0640 read pre-blast this week
  • If you haven’t Q’d , step up, it is what makes F3 work
  • #HIM = High Impact Man
  • #NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1st F on track will never get his 2nd and 3rd Fs online
  • Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
  • Always make the 1st F too hard, the 2nd and 3rd F will come only with deliberate leadership
  • Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 & @F3TheFort

CSPAN – over & out

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Irish Tribute to “Back Draft”

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  • QIC: CSPAN
  • When: 03/17/15
  • Pax: 1-Niner, Acme, Airborne, Bird Cage, Car Bomb, Chaser, Full Count, Gas House, Lil E, MacGyver, Magnum, Opie, Pebbles, Red Banjo, Sharknado, & Wheels
  • Posted In: Block Party

CSPAN on Q

Disclaimer and welcome to “Gas House” an EH from “Full Count”

This was our friend Back Drafts Q slot, but since he is on IR, he wanted to tell everyone “hello” and is looking forward to getting back out with us, beware of his return, he has been planning his next Q for months #Redpill #MeanMeanStride

I started getting text last night about Jekyll (Golden Corral) & McGruff (Ballroom) were going strong and I needed to bring my A game, so I sometime revert to my “old game”…and since Pebbles requested no planks…

In tribute to Back Draft = we started running

We covered 3.23 miles according to Full Count’s watch

Stop#1 stop by Veterans Park for Pledge of Allegiance

More running

Stop #2

SSH, IW, Squats, Windmills, couple of others…

More running

Stop #3

Church Step Stair climb up/down for 4 rotations

Partner up and wheel barrow up steps

17 Burpees OYO

Move onto street light sequence

Bear Crawl / Crab Walk / Gator

High Knee / Butt Kickers / Jog

Backwards Bear / Backwards Lunge / Backwards Bear

More Running

Stop #4

People’s Chair mostly on single leg

More Running

Stop #5

CDD

More Running

Stop #6 Veterans Park AB Lab

LBC / Flutter / Rosie / Dolly / couple others

More Running = mostly sprinting on the way back

Stop #7

Banjo / 1-Niner/ Shark were fastest

Long Superman series

COT

Prayer & Praise, BOM, and a post fellowship

Moleskin:

Always an honor to Q, here is everything in my notes:

  • Airborne on Q at #Normandy
  • Gunny & I on Q at #Coop
  • PHOP needs more attendance on Wednesday – see Padre
  • #Clowcar to Hartsville this weekend
  • 4/18/15 & 4/25/15 Gastonia #Clowncar
  • 5/2/15 1 year Anniversary of rock hill with Dredd & OBT
  • If you haven’t Q’d , step up, it is what makes F3 work
  • #HIM = High Impact Man
  • #NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1st F on track will never get his 2nd and 3rd Fs online
  • Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
  • Always make the 1st F too hard, the 2nd and 3rd F will come only with deliberate leadership
  • Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 & @F3TheFort

CSPAN – over & out

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Block Party – the cake was provided for this party!

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  • QIC: Cake Boss
  • When: 3/3/15
  • Pax: Acme, Green Wave, FNG Grand Strand, Audit, Macquver, Sharnado, Opie, Wheelz, Red Banjo, Magnum, Airbourne, Crab Cakes, Twister, Bird Cage
  • Posted In: Block Party

No pleasantries…dived right into the pain….I mean PARTY!

1 Full Lap around WEP

Grab Coupons from the Woods

COP

25 SSHs

20 IWs

10 CDDs

20 Squats

10 each arm 3 Legged Dogs (1 Arm Sprawls)

 

Count off in 2s

1s start at bottom of Stairway to Heaven

Carry Coupon (cinderblock) everywhere

  1. 10 Squats
  2. 2nd light pole – 1 burpee
  3. 4th light pole – 2 bombjacks
  4. 6th light pole – 3 merkins
  5. Downhill next to path – 10 donkeykicks

Rinse and repeat for total 3 rounds adding 1 rep for each round

 

COP II

1s- sprint up Stairway to Heaven (no coupon) at 6th light, 5 3 legged dogs each arm

2s- standing toe taps on the coupon until 1s get back

Flap Jack

15 Squats with Coupon

15 Tri Extentions with Coupon

15 Merkins on Coupon

 

Return Coupons to woods

20 LBCs

20 Low Flutters

 

14 PAX including 1 FNG, Grand Strand took the DRP on this fine Tuesday morn.

The Block Party was named a long time ago for having a grand Block beatdown. YHC tried to pay tribute to the AOs namesake and bring back the party!!

 

Great PAX and excellent work by all. Was fun and I’m honored and humbled as always to lead a group of men such as these!

CB

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This ain’t no snow day

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  • QIC: C-SPAN & Chaser
  • When: 02/24/15
  • Pax: Menthol, Birdcage, Repeat, Solid State, MacGyver, Old Bay, Twister, Airborne, Full Count, Wheelz, Java, and Audit
  • Posted In: Block Party

14 pax today brushed off the weather reports and posted for a tag-team tour of WEP.  Snow and sleet started to fall just as we were getting out of the car.  C-SPAN started off the festivities a few minutes early to make sure everyone got their money’s worth.

Warm-up – SSH, IW, Windmills, Squats, Plank set (left arm high, right arm high, drop hips, etc.) mixed with some Peter Parkers, Parker Peters, and some well-paced Mountain Climbers.

Mosey to the 2nd drill bit

The Thang Part 1: Drill Bit Routine

Run to each drill bit (5) and repeat the following:

  1. 7 SSH
  2. 7 Seal-jacks
  3. 7 Squats
  4. 7 Lunges
  5. 7 Monkey Humpers

Short ab-lab at the last drill bit until the 6 arrived.  The off to the trees along road.  Bear crawl or crab walk (Pax choice) to the first tree and then lunge to the sign.  Upon reaching the sign, C-Span spoke some words of wisdom about “sitting in the front row” and taking charge and getting out of your comfort zone. #HIM

Next, YHC took the reins and we moseyed off to the downtown parking lot for…

The Thang Part 2:

1) “A Clockwork Merkin” (start in push up position at 12 o’clock, 3 merkins and then “walk” yourself around to 3 o’clock, 3 merkins, on to 6 o’clock, 3 merkins, on to 9 o’clock, 3 merkins and then back to 12.) – 3 “hours” worth and then hold in elbow plank position.

2) Attack the grassy knoll to the upper parking lot.

3) “Jack Webb Burped” – line up across the parking lot and work the parking lines. 1 burpee/2 airpress, 2 burpees/4 airpress, 4/8, 8/16, 4/8, 2/4, 1/2. – LBCs until the 6 comes home.

4) Bear crawl/squat line work – 1 squat, bear crawl to second line, 2 squats, bear crawl to 4th line, 4 squats, repeat up to 8 and then work back down as before.

5) “Hot Hand Merkins” x 10 (push-up, touch right should with right hand, push up, touch left shoulder with left hand = 1)

6) Mosey to other parking lot and grab some curbs.  20 dips and then 5 more Hot Hand Merkins.

Mosey to COT….prematurely as it was brought to my attention by Twister.  Keeping in mind that I didn’t want these Pax to be cheated out of their hard-earned price of admission, we worked the abs a bit….30 Freddy Mercury, 30 LBCs, 15 CBLs (crowd pleaser).

Always wonderful and an honor to lead this group of men and a special chance to team up with C-SPAN to bring some pain.  Great work by all the PAX as the snow fell harder towards the end of the workout.

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