Category: Laces In

Laces 4.8.21

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Charge out of the gate to get in a warm-up mile

Warm-up
SSH
IW
HW
Yoga
Burpees

Bearpees and a mosey tour around my old elementary school:
Bulgarian split squats and stretches on the rail
Split into two groups for called slow merkins and dead hang pull-ups
– did 5, switched and did 10 (hardwood enjoyed the numbers), did 5
– YHC called up and down

Mosey down to the marching band practice field for one round of
Red Barchetta
– 100yd dash, 100 SSH
– 75yd dash, 75 MC
– 50yd dash, 50 lbc
– 25yd dash, 25 merkins
– 10yd bear crawl, 10 burpees

Mosey back to COT, flutters till 0600

Total of 2.5 miles.

NMM:
Thinking about Moses speech to the Israelite at in Deuteronomy where knowing he’s going to die, he basically lists how many times they’ve failed. It’s a plea to get them to stay on the right path.

How often do we repeat the same mistakes over and over and over and over again?
Maybe Moses is talking to me as much as he is to Israel.

—
Band Camp dismissed

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April Fools Convergence

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11 PAX chose to get better with YHC has YHC was trying to deflect rumors of not only pull-ups but a visit from Minnow Pond. We went on a mossy around FMHS stopping twice for some COP consisting of a high number of windmills, ball buster squats (thanks to Johnny Utah’s introduction at JOC), LSS, moracin nightclubs, and other things to kill time as we awaiting Minnow Pond PAX to meet at the pull0up bars.

PAX bear crawled the length of the covered awning at the pull up bars then counted off into teams of 3. Each team had to complete 50 pull-ups, 75 right leg scorpion merkins, 75 left leg scorpion merkins, 300 LBCs and 100 V-ups. PAX rotated between running and the exercises.

Once minnow pond took off to head back, mossy back towards COT and stopped at a retaining wall for 10 derkins/10 erkins for 2 rounds, stopped at Hive for some more COP, mossy back to COT for 3 minutes of elbow planks.

Thanks Oscar for opportunity to lead and prayers to Truckers co-worker and daughter (Morven and Mila) who are struggling with teenage suicidal issues, Grassy Knoll’s M job interview, and others that I now have forgotten (Sorry)

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Sloppy Joe, Slop, Sloppy Joe

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A soggy beatdown at Laces In for 8 men.

The Thang:

Light COP

  • Windmills
  • Tappy Taps
  • Moroccan Night Clubs

Mosey to Parking Lot to “Bone the Fish”

5 Burpees OYO

Quarter Pounder in the Lot:

  • Run to first light, 25 Merkins, Run back
  • Run to second light, 50 Squats, Run back
  • Run to third light, 75 Mountain Climbers, Run back
  • Run to end, 100 SSH, Run back

5 Burpees OYO

Apple Turnover across the lot with increasing (+3) Merkins per parking row

5 Burpees OYO

4 Corners

  • 5x Around The World Squats OYO
  • 10x HB Squats IC
  • 10x Squat Jacks OYO
  • 10x Monkey Humpers IC

Repeat Doubling Rep Count

Mosey back to shovel flag for 3 min of Mary focusing on Abs

Announcements: Read your Newsletter

Honor to Serve.

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Ripple Effect

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15 PAX gathered to defeat the fartsack on a chilly but hospitable Thursday AM in the gloom.

Here’s what we did:

PAX were disclaimed and moseying commenced to the top of the hill at the high school entrance.  We did the following exercises in varying quantities in cadence:

Low slow squats, Moroccan night clubs in the people’s chair, 5 burpees OYO, imperial walkers, hillbilly walkers, windmills (Trucker approved), merkins, a few down dog and up dog stretches and we commenced/moseyed  to the Main Event – part one

1 – Jacob’s Ladder – 7’s were called – Kracken Burpees at the bottom and a run to the top for squats.  PAX finished at the top of the hill, planked and, when the 6 arrived, recovered and moseyed to Main Event – Part 2

2 – East or West – PAX were divided in teams of 2 and Bobber was given the choice to take his team (1) to the east field or the west field.  Choosing West, team 1 moseyed to the end zone and team 2 to the East end zone.

PAX performed the following exercises at each yard line in a head to head competition.  PAX ran to the specified yard line, did the exercise and nur’d back to the goal line each time

Team East – 10 diamond merkins, 20 burpees, 30 lunges, 40 squats, 50 SSH’s, 40 shoulder taps, 30 flutters, 20 burpees, 10 werkins.  Team leaders reached the red zone, but not the end zone

Team West – 10 kracken burpees, 20 bombjacks, 30 SSH’s, 40 Hello Dolly’s, 50 flutters, 40 Rosalitas, 30 burpees, 20 boxcutters, 10 kracken burpees.  Team leaders reached the red zone here too.

Time was called at 0556 to allow for mosey time to COT at 0600.

Announcements were made about this thing called the Yeti and a blood drive on 3-10.

Prayers were offered up and praises as well.

NMM – Ripple Effect – In our lives we encounter opportunities to make an impact numerous times a day.  Yet an “ordinary” moment to us could be an opportunity to make a moment extraordinary for someone else.  Holding a door for someone else, paying for a cup of coffee for the person behind you in a drive thru.  If you’ve ever been an a position to do for someone else, the feeling of doing so can bring about a joy to us and a lift the other person could be desperately needing.  Or, better yet, it may inspire the person you helped to do the same for another, and another, and another.  Our ripple effect can be an inspiring light to others if we allow it to be.  So let it.  YHC thanks Slap Shot for the call to the bullpen.  It’s always an honor to lead and a privilege to serve.

Cascade your influence well, men.  It makes a difference.  And greater than we’ll likely ever realize.

With Gratitude,

Cyclops

 

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Things Happen When They Are Supposed To Happen

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Today was my last Q before I donate a kidney to a friend on Monday (1/25).  The workout was designed to highlight some of the lessons I’ve learned throughout this process and I hope to impart on the 10 PAX that showed up because they could.

I started my journey to kidney donation back on September 5th when a friend of mine posted to FB “I’m dying. Some of you already know this. Both of my kidneys have failed due to my lifelong struggle with diabetes. There is no hope for them to ever resume function. I’m on dialysis now as of March. I’m normally a private person when it comes to my health, but things have changed in my life.  I’m in pain every day and have had numerous hospitalizations in the past few months.”

Read that and tell me you don’t want to find a way to help.  Now, let’s be honest, I had NEVER in my life considered donating a kidney until I knew someone who was in need.  That night, I registered with Duke University to see if I could be a match.

Now, nothing happens fast.  Nothing happens on the time table you have in your mind.  We have to trust in God and lets his process and plan play out.  It was several weeks before I heard back from Duke to talk about the process to see if it’ll work.  There are numerous blood tests, scans, evals.  Let’s just say, it’s not easy.  And in hindsight, it shouldn’t be easy.  This is not something to take lightly, but it could be easier.

So, how does all of this fold into the workout? We started with the mosey and warm-up and then I told everyone to run a lap around the parking lot and to remember the order that they finished in.  Of course, Slapshot was the fastest.  Trucker was the 6 today.

Now, the reason we did that was so that the person who was the 6 now became the leader/pacesetter for the rest of the workout.  There are 25 parking spaces per row in the lot.  We started with 1 burpee per spot AND THE CATCH is that you cannot pass the person in front of you.  Then run a lap where you cannot pass the person in front of you.  Next, 2 squats in that same can’t pass the person in front of you method.  Then 3 merkins, 4 knee taps, and finally 5 plank shoulder taps.

So what’s the lesson in doing it this way? For those of us to might lead the pack most of the time, we had to wait.  We had to be patient.  We couldn’t go as fast as we wanted to.

What was your plan for this morning? Did you get the workout you expected? Did you make the most of the time you spent with your brothers?  Were you encouraging?  Are you helping those in front of you?  Are you prepared both mentally and physically for when things don’t go as planned?

I know that I wanted the donation to happen sooner.  It was going to be more convenient for me to do this in December from a work and family perspective.  But God has a plan.  God wants this to happen when he wants it to happen.  Trust in his plan.  Even if his plan is for this to not be successful for Petra (my recipient) then I have to trust that God is using me and this time to try to educate and inspire others.

We’ll be carrying on the good fight as we start a charity/non-profit to help generate awareness, community and to raise funds for kidney research.  The Odd Kidneys Group will be a way for us to foster education and share the inspirational stories that are out there that go untold.  You’d be surprised by the number of HIM’s in the area that are going through this journey or are considering it since I’ve been talking about it at COT’s.

Today is a day for us to take stock of the fortunes that God has bestowed upon us and look for his guidance to share it with others.  I’m thankful that I was EH’d by @Polaroid 18 months ago and that I’m in the best shape of my adult life so that I can give the most precious gift anyone can to another person– more time.  Thank you to all of you for your support, encouraging words, and prayers over the last 5 months.  We are a group like no other and I am beyond grateful for each of you who do the hard things and understand that we GET TO DO THIS.  Keep posting PAX!

Splinter!

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30

Laces IN 12.03.20

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It was a cold morning, a bit warmer than yesterday but not much.  Ten men braved the cold weather most bundled up in their winter gear.  After the disclaimer, we made our way over to the band parking lot.

We began warm-ups with a different twist.  Cadence exercises (SSHs, Imperial Walkers, Windmills, Plank Stretches) in the end zone, jog to the other end zone for the next exercise.  Next, we did a series of exercises at each 10 yard mark between the end zones.

Movement                                            Exercise

Lunge walk                                         Squat (10)

Bear Crawl                                          Merkin (5)

             Crab Walk                                           LBCs (10)

NUR (Run Backwards)                   Flutters (10)

Backwards Bear Crawl                  Carolina Dry Docks (5)

 

After we completed the main event, I had a little fun with the Pax asking a few of them to guess a number between 1 – 10.  A wrong guess, required burpees.  Similar to the Casino that Clark and Cousin Eddie went to in Vegas Vacation, there was no right answer.  We ended up with 20 burpees.

We headed back to COT, sprinting between the light poles in the main parking lot.

Great job..I appreciate the crowd on a cold morning.

 

 

 

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Laced Up Tight

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31 degrees at Laces In? Sure, I’ll take it. I gave the PAX a heads-up, shown below…

At the risk of potential “over-hyping,” here are a number of things to consider for Laces In:

  1. Minow Pond will be converging with us.
  2. AKA will be converging with us.
  3. Looks to be the coldest morning of the week.
  4. Gloves highly recommended.
  5. If you want to stretch or warm up, show up early.
  6. Wheels up 0515 and it’ll be GO-TIME.
  7. You’ll be warm by 0525.
  8. If you’re prone to FOMO, then you should post.

The 12 of us arrived, commented about the cool temps and all the men in tights, were disclaimed and we took off for a lap around part of the gym lot.

Circle Up:
20 x Fast-Paced SSH
10 Burpees
Another lap but this time, just a bit shorter
Line up at one end of the parking lot and bear crawl to the other end of the lot.
Sprint 1/2 way back, 10 Burpees, Sprint the rest of the way

Mosey over to the circle by the stadium:
20 Bomb Jacks
30 Flutter Kicks I/C
Run up the hill to the stop sign and back down
40 Jump Squats
40 Merkins I/C
Run up the hill and back down
10 Burpees

Mosey back to the gym parking lot.

Line up on the line for 2-Tier Grounded Suicides:
Bear crawl out 20 yards, crawl bear back. Bear crawl out 40yds, crawl bear back
10 Wide-Arm Merkins
Crab walk out 20yds, walk crab back. Crab walk out 40yds, walk crab back.
10 Wide-Arm Merkins
10 Burpees

30 American Hammers I/C
20 Flutter Kicks I/C

COT: There are very heavy prayers on the hearts & minds of our PAX. Remember, do not walk alone.

Thank You, Slapshot

Maximus

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11

Demerits

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5 PAX at 0515, no rain

Moseyed up past the stadium
Found the new handicapped parking lot

COP:
Yoga
Shoulder Taps
Yoga
Monkey Humpers

Mosey towards the admin parking lot
Mike Tysons on the islands bear crawl between

Mosey to the Annex building
Dips in cadence on benches
Burpees on the ground OYO
Alternating 11/1, 10/2, 9/3, 8/4, 7/5

Mosey to pull-up bars
Now it started to rain

2 groups: one on the ground, one on the bars

I called up and down at random intervals to keep PAX from using momentum.

Round 1: pullups and merkins (flip groups and repeat)
Round 2: squats and toe touches (flip)
Round 3: pullups and merkins (flip)
Round 4: squats and toe touches (flip)
Round 5: pullups and merkins (flip)

We did roughly 5 pull-ups or toe touches to the bar each time

Mosey back to the benches
Dips in cadence on benches
Burpees on the ground
Alternating: 6/6, 5/7, 4/8, 3/9
Rain let up

Mosey back to COT

Flutters till 0600

NMM:
Reading the book How Ike Led written by his granddaughter.

Mentions the Q-source idea of taking the blame and passing the praise with a speech President Eisenhower never had to give. Also talks about he was in the lower half of his class at West Point on demerits, because he was NOT a follower in a leader’s clothes.

Something to think about…

COT:
Prayers for marriage, our country, Bodywash’s upcoming trip, and my brother-in-law currently in the hospital with COVID

—
Band Camp dismissed

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5

The Face Kicking Five

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It was a foggy cool morning as 5 HIM decided to make the hard choice and accelerate their Thursday. Quick disclaimer and went right to warmups.
Warmup:
20 High Octane Side Straddle Hops (Fishsticks enjoyed them)
20 Truckers (Windmills)
10 Cherry Pickers
20 Hillbilly Walkers
Everyone was feeling warm, so we moseyed over to the hill entrance where things got saucy.
We did a little thing called 11’s. 10 Big Boy Situps at the bottom of the hill. 1 Merkin at the top of the hill. We ran up and down the hill until we got to 1 Big Boy Situp and 10 Merkins.
A quick Mary recovery was done at the top of the hill.
20 LBC’s
20 Hello Dolly’s
20 Dying Cockroach’s
We moseyed over to St. Phillips church were the fun began. Someone named Dora came out to play.
Partner 1:
100 Burpees
200 Squats
300 American Hammers – The Q learned to what the difference is between single and double count.
Partner 2:
Run a lap under the covered church gauntlet.
After getting through pain station number 2, we did 25 American Hammers together and moseyed back to COT for another 25 before announcements, prayer, & praises.
– JWOW
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Doing Time at Laces In

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Nine men turned themselves in to the Federal prison of Fort Mill (at Laces In).

Mosey Run (Toy soldiers, Butt Kickers, High Knees)
Warm up:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Peter Parker (IC 12x)
Plank stretches
Downward dogs
Honeymooners

Thang 1 Prison Yard Burpees
Playlist (below) begins.  Four cones in a square pattern, each about 45 feet apart (this is your prison yard). The convicts do: Ten burpees at cone 1, then bear crawl to cone 2. Nine burpees at cone 2, bear crawl to cone 3. Eight burpees at cone 3, bear crawl to cone 4. Seven burpees at cone 4, bear crawl to cone 1. Keep bearcrawling around and continue in similar manner 6, 5, 4, 3, 2, ending with 1 burpee. Sum is 55 burpees this round.
When done: flutter kicks for the six

Short mosey run

Thang 2 Bench work
Convicts get a parole hearing and approach the bench(es) at the school entrance.
20 incline merkins
20 Dips
20 step ups, 10 ea leg
20 decline merkins
20 butt touch squats
20 calf raises

Parole was denied, all pax go to back to prison
Short mosey run

Thang 3 More Prison Yard Burpees
Start at the first cone again but begin with 6 burpees and transportation is lunge walk between the cones. Thus doing 6,5,4,3,2,1 burpees. Sum of 21 this round, and 76 burpees total.

Short mosey run

Thang 3 Global Warming (A.K.A. “Chain Gang”)
Did: bobby hurleys,, LBC, Freddie mercuries, gas pumpers, amer hammers, merkins

Thang 4 Sally routine 
Moby’s “Flower”, we did leg lifts: bring Sally up= legs up; bring Sally down= 6 inch leg hold.
Song is about 3:30, I think about 23 ups/downs.  No prison reference here, unless you don’t care for the song.

Fini
COT

Playlist
Hendrix “All Along the Watchtower”
Johnny Cash, “Folsom Prison Blues”
The Clash “I fought the Law”
Inner Circle “Bad Boys”
Thin Lizzy, “Jailbreak”
Elvis Presley, “Jailhouse Rock”
Green Day “Longview” (prison/jail themed songs kinda ran out)
Jane’s Addiction “Mountain Song”
Foo Fighters “Everlong”

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