Category: Laces In

Webbs FEAST and Hill Repeats

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The day started with a 15 minute EC ruck around the parking lot at 0500, then I went back to meet the rest of PAX so we can get started with the jack webb FEAST, full body workout was guaranteed starting with upper body, then core and finally legs.

Quick mosey to the roundabout for a warm up ceremony:

Windmill
Weed picker
Moroccan night club
Low slow squat
Low slow merkin

Run uphill, do 10 jump squats and run down for the following:

A variation of the Jack webb (not named yet but for now I’ll call it Iron Man Webb)
1 merkin, 4 shoulder taps
2 merkins, 8 shoulder taps
3 merkins, 12 shoulder taps
Progressive to 10 merkins and and 40

Shoulders really felt this web, I had forgotten how much shoulders burn during this circuit so we had to take a break twice to relax the shoulders and arms so we can finish our jack web.

Run uphill
10 jump squats
Run downhill

Captain Thor
1 big boy situp,  4 american hammers
2 big boy situps,  8 american hammers
3 big boy situps,  12 american hammers
Progressive to 10 big boy situp,  40 american hammers

3 rounds of Superman to stretch the abs.

Run uphill
10 jump squats
Run down hill

Lt Dan
1 squat,  4 single count lunges
2 squats,  8 single count lunges
3 squats,  12 single count lunges
Progressive to 10 squats,  40 single count lunges

Run uphill
10 jump squats
Run down hill

Went back to COT for namearama, announcements, praises and prayers.

Welcome FNG OSCAR the Grouch, I’m hoping to see him back at the gloom after the pain feast on his first day out. Thank you Cyclops for the opportunity to lead.

TINSEL OUT!

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Round 2 at Laces In

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Lack of creativity? Potentially. Simple yet effective? Undoubtedly. That could be how I describe several stages of my life.

Yesterday at the JOC, we did round 1 of the Deck of Cards. Whenever you have a round 1, you have to have a round 2. Taking yesterday’s learnings on clock management, I modified the warm-up, flapped the gums a little less and up’d the tempo. That would ensure we get through the deck this time.

We had a total of 20 at Laces, with 2 of those being Road Runners. The other 17 joined me as we circled up.

River Rat got to hear this twice but I shared what Billy Bob said on the Roundtable podcast recently about modifications. You can always modify as needed BUT do not use that as an excuse to not push yourself. It’s appropriate in so many areas of life and it was appropriate for the PAX & I this morning.

So, we jogged over to the start line for our abbreviated warm up consisting of (2) 50yd runs at 50% pace and 75% pace. We followed that up with windmills in cadence and butt kickers in place, also in cadence. And that was it for our warm up.

For the 1st-timers, the deck goes like this, your rep count is the number on the card, 2-10 are obvious, Jacks=11, Queens=12, Kings=13, Aces=14. Suits represent the following exercises:

Hearts: 8ct Burpee (It’s a burpee with a plank jack & the push up)
Diamonds: 4ct Mountain Climbers
Clubs: Jump Squats
Spades: Diamond Merkins
Jokers: (25) 4ct Flutters

In total, we did:
(104) 8ct Burpees
(104) 4ct Mountain Climbers
(104) Jump Squats
(104) Diamond Merkins
We had 3 Jokers in the deck so that is (75) Flutters, of the 4ct variety

We finished the deck at 0551 so we had 9mins left on the clock which was filled with:
(30) Flutters
(12) Hand-Release Merkins
(15) American Hammers

4 more 50yd runs at 50%, 75%, 100%, 75%

Moseyed back to COT for:
Heels to Heavens
Freddy Mercury

COT today was pretty powerful for me. We had men that brought some real stuff today that they are walking through life with. As we say, you are not meant to carry this on your own; that would crumble any man. You have been called and designed to lead but the best leaders have a group they work with. In F3, we call that group a Shield Lock.
Remember, sometimes you need to modify the game plan. However, DO NOT use that modification as an excuse to not give it your all.

It’s been my honor.
Maximus

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PRE-BLAST: The Brotherhood of the Traveling Pants (AKA: #BTP)

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Willpower is only the trigger to get a person started on a positive habit (#Brick). In order to maintain and continue #Bricklaying, a person needs to change the mental and physical environment in which they live, so that the habit can develop the “muscle memory” needed to go the distance. My #DRP list is lengthening, as is my ability to have #IMPACT in the men around me, and the following is intended to continue to put me on the right trajectory.

For the year of 2020, my word is “GO”.  In an effort to continue to #Accelerate my 1stF, and beginning on 1/6/20, I am instituting (for myself and anyone who wants to join me) an EC (Extra Credit) 15 minutes (of Boot Camp or running, or maybe even Broga) prior to every 45 minute workout. I will tweet and Slack the location with the hashtag #BTP the day before for those who wish to join me. (It’s a way to “trap” myself into an accelerating habit…)

For example, Monday I usually hit Honey Badger which is an hour workout. There would not necessarily be an EC prior to this (though there could be). Tuesday, I will be at Golden Corral. At 0500, I will begin an EC portion of the workout for those that want to join. It will launch from the same AO, and will be back at the AO in time for the 0515 normal start of the Post.

Clear as mud? Good. Ask me your questions. Otherwise, check your Twitter/Slack and #Accelerate with me.

Helmet, out.

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Bear Crawls, Burpees, Battlestar Galactica

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To get the blood flowing, began with what ended up being a soggy mosey around the practice field, there was a fair amount of mumblechatter as the mud sloshed around.

Warm up in cadence:

  • Wind mills
  • Cherry pickers
  • Imperial walkers
  • Peter Parker
  • Parker Peter
  • Low Country Crab
  • Honey mooners
  • Downward dog

Quick recovery and off to the track for the main event.

The Thang

Run 4 laps on the track with 2 sets of 20 reps of a particular exercise on the turn.

1st turn

  • 20 Merkins
  • 20 American Hammers

2nd turn

  • 20 Caroline dry docks
  • 20 Flutters

Rinse and repeat for 4 laps. Thanks Trucker for the vote in confidence around the creativity.

Lined up on goal line for field round.

Burpee Dans

Starting at goal line, lunge walk in 10 yard increments, followed by burpee increasing by 1 burpee to 50 yard line. Run backwards to goal line and plank when finished.

Welsh Dragons

Starting at goal line and remaining in plan position, bear crawl 10 yard increments.

  • 1 merkin
  • 1 plank jack
  • 1 set of should taps

Rinse and repeat to 50 yard line increasing rep count by 1 per 10 yards. Run backwards to goal line.

Originally planned above exercises through length of field, due to time constraints, cut down to 50.

With 10 minutes left, called additional adjustment.

  • Run to 50 yard line, 50 calf raises,
  • Run to end zone, 50 mountain climbers
  • Sprint back

Mosey back to COT with a few minutes to spare.

Wave of Merkins

  • PAX remaining in plank, start w/ 1 merkin around the circle, followed by 2, and so on until time ran out.

Announcements: Short talk on word of year.

Prayers/Praises: Health, travels.

Thanks to MacGuyver for the field access, Cyclops for the opportunity, and 3D for the shovel flag reminder.

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Free laces tour

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For a chilly, post Christmas, workout – lucky 5 at the Hiv…Laces In gathered with Tesh missing the 10 second disclaimer quick mosey as he rolled in a quickly got “clothing uncomfortable”.  Warmup included: SSH, cherry pickers, imperial and hillbilly walkers, low slow squats, american hammers, flutters and LBCs.  I think there was a few other things, but now that I’m late posting this backblast (don’t do what I’m doing and wait 4 days) then I’ve already forgotten.

Next up was The Thang where we mosey’d from our meeting spot to the entrance of the football field from the main road.  Once to the top of the hill, we did 10 bombjacks, then followed up with a mosey down to the bottom of the hill in the circle for 10 burpees.  Next venture was over to the entrance by the school where we went all the way to the top of the entrance at the main road and did 25 merkins.  Back down the hill to the very front of the school and 25 diamond merkins.

Next run was to the marching band parking lot far corner for 40 squats (straight back, hands touch the ground…so real deal).  40 appeared to be the right number.  We followed this up to the school building entrance where we found some benches – 40 step ups, 20 each leg.  On our way to entrance #3 off of hwy 21, we found more benches calling our name.  25 dips and 25 derkins seemed to be the right mix.  As we found the hwy 21 school entrance, we ran all the way down for 10 burpees, then back up the hill for 10 bombjacks.

Then to the back of the school where the pull up bars are located…. Idea here was 7’s for pullups and diamonds (11 was the idea but time was not on our side being on the other side of campus). Started with 6 pullups, then 1 diamond; 5 pullups, then 2 diamonds….  You know the rest.

After pullups we took the short cut back but found our flat benches real quick so 25 dips and 25 derkins seemed like another good plan.  Then headed back to COT which was about .5-.75 miles back so we had that going for us.  All in all I believe we were right around 2.5 miles so we got some of those in along with a nice set of boot camp activities.  Thanks for the call to action Mr. Site Q!

Shady

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Laces In- whats in your pocket (a deck of Cards)

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disclaimer
dynamic warmup into static warmup.
Mosey to pull up bar (a longer ways away than Tesh made it sound)
pull ups 5-4-3-2-1 with 10 bagboy sit-ups in-between.
pull out the cards
spade= squat
club= merkin
heart= LBC
diamond= Burpee A=14, K=13, Q=12, J= 11 and etc.
After everyone got to pick a card we all did another set of 5 pull ups
Mosey to band lot.
Lunge 15 yards sprint 85
bear crawl 15 yards sprint 85
pick another card for the PAX at the end the Q picked all aces that had not been pulled.
jail break to COT.
announcements- Calve Boss 5K, 10K on Christmas eve. Look for pre-blast from Stang on giving gift cards for the teenagers at Levine Children’s hospital for Christmas.
Prayers- went around the circle. praise or prayer

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12 Days of Christmas

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15 HIMs descended on Laces In/Out for a beat down today including (3) runners led by Rock Thrill and (12) for BC led by YHC.

YHC was honored to be invited by Cyclops to Q at this AO. There is so much to do that I decided to peruse the previous backblasts to see if I could borrow some ideas. Fortunately, I was directed to a backblast from 12/8/13 from Double D and Santini where the Fort was introduced to the 12 Days of Christmas. YHC was there and remember it fondly. It has become a staple of the Christmas season at the Fort. In honor of DD, I decided to borrow the pain and apply.

The Thang

Mosey toward front of FMHS

1st Stop – SSHs x 30 and 5 burpees

2nd Stop – Windmills x 10 and 4 burpees

3rd Stop – Mtn Climbers x 20 and 3 burpees

4th Stop – Merkins x 10 and 2 burpees

5th Stop – IWs x 15 and 1 burpee

 

12 Days of Christmas

The Pax completed each set of exercises consistent with the song and then took a lap around the parking lot. The exercises were done in order listed below:

1 Donkey Kick

2 WAM

3 Jumping Lunges

4 Merkins

5 Squats

6 Burpees

7 Bombjacks

8 Sumo Squats

9 CDD

10 Flutters IC

11 Monkey Humpers

12 Diamond Merkins

 

All total we completed 2.6 miles plus exercises above. No one remembered that it was cold outside! Slapshot led the way the entire time and thus carried us out with a prayer.

 

Moleskin

  • Christmas party tomorrow night
  • Dam to Dam relay for a cause
  • Bonsai looking for folks to help with shelving at Classroom Ready
  • Prayers for Cash, Cyclops Dad

 

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Overcome

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7 boot campers and 3 runners posted at Laces In/Out this morning.  The cool temperature was perfect for a hideous beat down. We did hill repeats because today’s message was focused on overcoming inertia.

The Thang:

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x), and LBCs (15x)

Mosey to the hill near the stadium to add inertia and do the following exercises. 

  1. 100 Yard Dash
  2. Jumping Squats (2x) 
  3. Big Boy Sit Ups (3x)
  4. Pepper Grinders (4x)
  5. Burpees (5x)
  6. LBCs (6x)
  7. Sumo Squats (7x) 
  8. Heels to Heaven (8x)
  9. Dips (9x)
  10. Calf Raises (10x)
  11. Merkins (11x)
  12. Penguins (12x)

Moleskin:

Why do we sometimes struggle to answer God’s calling and purpose for our lives?  Does our own inertia stop us from making a breakthrough?

The bible shows us that Paul initially hesitated when he was called to God’s mission field.  In the Acts of the Apostles 22, Jesus needed to encourage Paul to overcome his inertia. He kept telling Paul “Go,” “Get up,” “What are you waiting for?”

Paul eventually pushed through his inertia and fulfilled his mission.  Paul’s story is a great illustration of how it’s sometimes tough to start your mission but you must finish strong.  

Peace,

Deacon

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McDonald’s for Breakfast

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Warm-O-Rama:
-20 Peter Parker Peters
-10 Low Slow Toe Squats (don’t fall over Trucker)
-20 Flutter Kicks With Arm Flutters
-20 Hello Dolly With Flutter Kicks
-15 Calf Raises While Holding Al Gore
Mosey to wall for:
-20 People’s Chair With Arm Flutters
-10 Alternating Shoulder Taps While Holding BTTW

The Thang:

4 corners with station in the middle.
In the middle we all did 5 body bag builders for stations 1-4 each time while burpee broad jumping to the station and back, then 15 flutter kick & arm stations 5-8 and did duck walk from the middle to the station and back.
Station: exercise (all in cadence and together as a group)
1: Air chair and overhead claps x 15
2: Low slow jump squats x 15
3: Superman position + Moroccan NC’s x 15
4: CDD + donkey kick x 15
5: Derkin + shoulder tap x 15
6: Dying cockroach + flutter kick x 15
7: Aussie snow angels x 15
8: American hammer + lbc x 15

Trucker for a 10 count and mosey to open parking lot. Pick a partner and stand 8 parking spaces apart. Meet partner in the middle and knock out 10 clap merkins. Method of transport for round 1 is bear crawl to partner, crawl bear back. Round 2 crab walk forward, 10 clap merkins, crab walk backward.  Repeato.  Cot.

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Downpour with Roxanne at Laces In

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This morning was supposed to be very wet, and again the Weather professionals got it wrong. Knowing the anticipated challenges, I prepared a weinke that would allow for a covered area. And….not a drop of rain. Had to make some audibles on the fly to make sure the PAX got a good sweat in. To my surprise, 9 HIM showed up for the morning’s beat down. Only vets were present so I delivered a quick disclaimer and off we went.

 

Mosey to the main parking lot taking a left turn immediately because it was too windy for Trucker…mumble chatter champion. Completed the mosey and circled up in front of the drop off area near the front of the gym.

 

IW x 20

SSH x 25

Windmill x10

Overhead claps- x20

Happy Jacks- 5 rounds

MNC x10

Seal Jacks- x15

 

PAX headed over to the curb, lined up across and turned and faced the parking lot.

I spent a little time here sharing with the PAX about a recent pledge brother that took his own life last week. With that came a challenge, to think about Men that you can be impacting that need your support. Whether you think it is annoying or not, there are men out there that are desperately seeking another man to pick them up. All it takes is an additional call or text, anything to let them know you are thinking of them.

 

Ok, with that in mind, the PAX were instructed to do suicides to the fourth line with a numbered space. When you reach the 4th number perform the exercise listed and then run back. Hold a plank for the 6.

 

Round 1- Merkins x10

Round 2- CDD x10

Round 3- Burpees x10

 

Continued with the message to the PAX to make sure it stayed in the front of their mind during the workout. Reminding them that if it’s them that is struggling to not go through it alone.

 

Next Mosey was to the breezeway area at the football stadium.

 

Circle up. I had prepared a little Roxanne workout in anticipation of the downpour that didn’t happen. After some brief fumbling with the technology, off we went.

 

Roxanne, you don’t have to…- flying squirrels

 

In between- The Pax were doing Seal Jacks.

 

This got the blood going! Of course I am a sweater, but there some extra puddles around me during this. It looked like the PAX were enjoying it as well.

 

Immediately after the song, we jumped into the Deck of Death.

 

Spades- CDD

Hearts- Monkey humpers

Clubs- Plank Jacks

Diamonds- wide arm Merkins

Joker- 5 burpees

 

We made it through about ¾ of the deck and the runners joined us for the last few.

 

Back to COT

 

Announcements– Newsletter

 

Praises– for the PAX who showed up. I was reminded this morning that being in the gloom makes a positive impact on our daily lives. This does mean you necessarily have to participate in the workout if you are on the IR. I encourage PAX on the IR to show up with a partner and walk and enjoy some fellowship.

 

Prayers-

 

Bonsai’s Wife’s grandmother

Cyclops Dad

The family of my brother whose life ended too soon

My wife’s student who passed away

Injured PAX

Marriages

Any I missed

 

Additional thoughts on challenging us as men and fathers to enjoy the moment and practice patience as best as you can.

 

Mental Health- I will repeat this over and over, you are not alone. Engage, ask, and reach out. If not, this is just a workout.

 

 

Thanks for the opportunity and for showing up on this rainy day.

 

 

Frat Boy

 

 

 

 

 

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