Yay Tuesday!  Amiright?

This morning was an exercise for the OCR. Mainly Burpees cause lets face it, thats what we’ll be doing at some point.

Warmup: SSH, Windmill, Hillbilly’s, Slow Merkins (Slurkins?)

The Thang:

Mosey over to half wall for details.  Exercise, on command of “Right” – arms locked with right foot on wall, “Down” – chest resting on top of wall, “Left” – arms locked with left foot on top of wall

10 sets of Right, Down, Left, Down –  then 1 min wall sit + 10 count
10 sets of Right, Down, Left, Down – then 1 min wall sit + 20 little baby arm circles
10 sets of Right, Down, Left, Down – then 1 min wall sit + 30 air presses

Next mosey to front of Elementary for a Dora (you and partner finish cumulative exercises while one partner is always running)

100 Burpees, 200 Merkins, 300 Squats

A burpee is physically (as in physics) the most work (force * distance) you can do.  So doing burpees followed by running is always a test of the system.

I never said this is the hardest workout ever.  I simply stated that if you made it through, you can do just about any boot camp.  You should now get a 35lb kettlebell and join me on Friday at the Hive.

Moleskin

Always feel fortunate to lead.  Thanks to Ginsu for his words.  Till next time brothers.

Several weeks ago, I got this message from the Colosseum Site Q, Seacrest: “Hey Max, would you be up for Qing the Colosseum 3/28?” I thought to myself for about 2 seconds about all the reasons I may not be able to Q as hard of a workout as I’d like to and the list of excuses went something like this:

1. This is the first regular bootcamp I’ll have Q’d much less attended in quite a long time.
2. My legs will still be shot from the P200
3. I usually ruck on Tuesday’s so now I’ll fall behind on my ruck workouts
4. I just like complaining

I almost sounded like some of the sad clowns we refer to when trying to EH them into their first post…I’m not in shape enough, I don’t like the rain, it’s too early, etc. Man I sounded like a hypocrite.

So once my brief moment of thought passed (which anyone that knows me can validate that I don’t spend too much time in thought), I said with great excitement, “Sure, I’ll Q but it’ll be P200 runner friendly.”…like I even know what that means. To which Seacrest replied, “Sounds great, your call.” Ahh, just like any leader would do, give your pupil the opportunity and let them go.

I’m not gonna lie, Monday morning rolled around and I really thought long and hard about learning 45mins of yoga stretching cause these legs weren’t ready for 45mins of a Maximus bootcamp. As the day wore on, they got better and once I built the Wienke, I felt good about Tuesday at 0515. So now that the psyching myself up portion of the post was over, I can get on to what matters.

The rain tried but failed to keep 13 of us from posting at The Colosseum on this nice Tuesday morning. With the recognition of “1” FNG (welcome Lutefisk) and a spoken disclaimer, we moseyed to the back bus lot of the schools for a nice, extended warm up consisting of:

SSH
Squats
Windmills
Merkins
Mountain Climbers
Peter Parkers
Honey Mooners
Right as we finished what I thought was a great warm up, our final 2 PAX showed up, welcome Dark Helmet and second FNG, Bubble Boy. Helmet has always thought that real men don’t need warm ups so I can’t say much there.

Followed that with some Clock Merkins: 1-6, 1-6
Then with a clock set of Carolina Dry Docks: 1-6, 1-6

Mosey to the end line of the parking lot and partner up:
Partner 1: Run to the car and back
Partner 2: Super man till 1 gets back and Flap Jack

Partner 1: Bear Crawl 15yds then reverse it back
Partner 2: American Hammers then Flap Jack

Partner 1: Crab Walk 15yds then reverse it back
Partner 2: Freddy Mercury then Flap Jack

Mosey to the front drive lane near our parking lot
15LBC’s at each light pole then run to the next all the way to the end
Mosey to the GHMS benches for a few sets of dips & derkins (shout out to Bonsai for keeping the Ruck on)
Wall sits and some more stretching

Mosey back to the lot for some American Hammers

COT
Announcements: 4/1 Easter Egg Hunt for the Paradise Community at Steele Creek Park (not at WEP), Brew Ruck this Saturday 4/1-Fill the rucks with canned foods rather than a plate.

Prayer Requests: Families & Marriages, Trucker’s Aunt and her recovery, Maximus’ coworker and his recovery, Bonsai’s neighbors son and heart transplant but pray that he is putting his faith in God.

Until Next Time.
Maximus

Weather was rainy and 40 degrees

Colosseum has a long corridor that we utilized to stay out of the rain

Warmup-O-Rama with all my favorites

Partner up with a Battle Buddy

Partner 1 would run the corridor, partner 2 would do an exercise, and then flapjack = exercises included CDD, BTW, peoples chair, flutter, LBC, Dips, Ierkins, calf raises, peter pointer, mountain climber, flying squirrels, and many many more of your favorites.

COT / prayer or praise / BOM

More than 2 people showed up so I’m out of my element based on my last Q…

Warmup

SSH x20, Windmill x10, IW x15, Mountain climbers x20
I let it be known that I never lock my fingers behind my head.  I do this because I see it as a liability.  You should never pull down on your neck.  Also, if your fingers are locked, your hands are not ready.  Similar to running with your hands in your pockets, its good to be prepared for a fall (just in case).  This took a downward spiral towards prison references.  Thank you PAX.

The Thang

Mosey to stairs
Merkin stair climb (I personally use the stagger method, but whatever you think is best for you)
Run the ramp down
Repeat
Find a stair calf raises x30, squats x10, right leg calf raise x30, squats, left leg x30, squats, both leg calf raises x30

Mosey to wall in front of building.  Sermon: There are truths in this world that make themselves known in multiple outlets.  The purpose in life, why you are here, is to build positive relationships.  The two most important commandments as told be the creator of our faith is “love God” and “love your neighbor”.  A book was written/movie made about a young man called “Into the Wild”.  Although not a religious man, he came to the same conclusion: “Happiness is only real when shared”.
So why not find a partner and share 5 minutes of suck?  Brilliant! You and your partner have to trade between balls to walls and peoples chair for 5 minutes.

Next take a lap while partner does exercises.  Merkins/LBCs, Drydocks/, Shrugs/squats

6MOM

oblique LBC x20 each side, protractor, captain thor to 5

Moleskin

Pray for sick family, injured PAX, and that we may establish a relationship with men so we may hold them accountable when needed.  I’ve come to realize the typical man from F3 has a bit stronger will than average.  You did nothing to achieve your will.  God put you in places where it was strengthened and you probably hated Him for it at the time, but you are better for it now.  Be strong for those that aren’t.

I’m honored and fortunate to lead.

YHC had the honor to once again lead the PAX in an little early morning HR raiser. Good mix of old (CSPAN) and new (FNG – Samsonite) on this cool but pleasant morning. Even a guest appearance from my man Apache (although without his promised sidekick Italian Job). Disclaimer given and off we go for a little warm-up lap around the parking lot with the standard butt kickers, high knees and shuffles. As we rounded the corner, we see a jeep screaming in on 2 wheels…ahhhh, CSPAN didn’t forget us after-all. Circle back to pick up the #Grandtan and quickly cancel the Silver Alert that had been put out. Off to the basketball court for some further warm-up (SSH, LS squats, planks, arm circles) and then on to the Thang.

Tabata with active rest was on the menu today and YHC tried to make it as total body as possible. Each exercise was performed AMRAP with good form for 30 sec. with 30 sec. of SSH active rest between each exercise. There was also a 30 sec. recovery between sets. Here’s how it went down:

Set 1
– Deep squat to touch the ground
– Merkins
– LBCs
– Squat jumps

*Cake Boss joined us somewhere along here – not sure where he came from but he always seems to pop up and brighten the group.

Set 2
– Forward to backward lunge alternating legs
– Dips
– Freddie Mercury
– Wide arm merkins

Set 3
– Burpees
– Narrow feet squats
– American hammers
– Mountain climbers

Set 4
– Apollo Ohno
– Diamond merkins
– High knees
– CBLs

Set 5
– Bomb jacks
– Plank punches
– Flying squirrels
– Box cutters

With a little time left, we headed over to the entrance hill for 2 rounds of sprints up the hill with 5 burpees at the top. Just before the start of our first sprint up the hill, Longshanks had a premonition and mentioned that the lunch lady could be coming in hot right around this time of the gloom. Sure enough, half way up the hills…”Car!” Unfortunately, ‘Shanks was a victim of his own clairvoyance and caught an ankle on the curb…words were said….compassion was given….now back to it.

After a couple rounds, we headed over to the front of the school to finish out the final couple of minutes sitting on the wall. Over to COT where announcements included The Yeti and to be on the lookout for a pre-blast from ‘Shanks on the upcoming Savage Race CSAUP. Prayers and praises all around and then CSPAN took us out. The naming of the FNG was a quick one…I’m not even sure that FNG Luke Swanson even got his last name completely out of his mouth before Package rang in with “Samsonite!” Done.

Thanks for the honor of leading what was truly a great group this morning – a nice mix of veterans, 1-2 year guys and the newer studs.

The Colosseum opened up  and 14 weekday warriors got down to business on a cool and foggy morning.  Here is what they did:

The Thang:

Dynamic warmup:  knee pulls, ankle pulls, lunge stretches, back stretches, toy soldiers, arm rotations back and forth.  Start the mosey down the covered path to opposite lot for COP.

COP (all in cadence)

SSH x 40, windmill x 10, merkin x 10, IW x 20, squat x 20, widearm merkin x 15, LBC x 20, mountain climber x 40

Mosey around the building and line up about 10 yards from the Colosseum wall.

Run to wall, up and over, run to the school building, 7 donkey kicks on the building, run back, over the wall, run back to the start and do 3 burpees.  Repeat cycle with 6 donkey kicks, 4 burpees; 5 donkey kicks, 5 burpees, etc. ….to 3 donkey kicks and 7 burpees.  5 cycles total (crowd pleaser)

Mosey back to the front of the school, stop at the school flag for the pledge of allegiance, and continue to the back of the school near the playing field.

At the top of the hill, line up and face the school wall.   Bear crawl backwards down the hill, then bear crawl up the hill and take a seat for people’s chair:   arms out, arms up, and 20 overhead claps. Repeat the cycle up/down the hill with people’s chair three more times.

Mosey down the hill to the big field and circle up for 10 minutes of Mary:

Freddie Merc x 20, LBC x 20, flutter x 20, flip over for Superman x 2, flip back over, Pretzel crunch x 10L/10R, V-up x 10, Rosalita x 10.  Mosey back for COT

Naked Man Moleskin

This was my VQ at the Colosseum and it was awesome to have a group of 14 join me today. There were a lot new faces in attendance today,  as well as one or two Kotters.  Welcome back, gentlemen!  Not sure how many Clemson grads we had this morning, but the buzz from last week’s championship game and the post game celebrations was still very much alive this morning.

Not many AO’s have a wall you can climb over like this, and I couldn’t  resist using it, even though Lil’E had done the same thing a few weeks back (imitation is the sincerest form of flattery).  T-claps to Tesh for showing some nifty agility getting up and over the wall (and a fine Taylor Swift shout out during Superman’s).  Well done, young man!

Everyone worked hard today and it was a pleasure as always to lead such a fine group of men.

Announcements/Prayers/Praises

Revamped Children’s Attention Hope F3 Outreach project starting Jan 28.  Meet the kids and get involved.  You will be glad you did.

Yeti (18 miles of running plug pain stations) in February for those who crave a 3 1/2 hour challenge.

Empathy/race relation discussion this Saturday, Jan 21 at 6am. Eternal Church office.

FNG challenge month.  Go out and get ’em!

Prayers for marriages and families.  Prayer for a brother-in-law with intestinal cancer.

The Head Let me Run Coach at GHMS needs two running coaches to assist with our middle school boys. She will teach the class portion, but needs two HIMs to run with the boys. Here are the details:

First Practice: March 28th

Days for Practice: Tuesdays and Thursdays

Time: 3:30-4:45

Where: Gold Hill Middle School – The Colosseum

What: 7 Week course/2 lessons a week (14 Lessons) – Covered by the Head Coach — This is followed by running and training (where coaches are needed)

Days off: Spring Break (April 10-14)

Bonus: Celebration Party the following Tuesday, May 24th @ 3:30 P.M.

Feel free to contact me at:
Matt Wallace – wallacem@fortmillschools.org

Feel free to contact the Head Coach:
Sheila Kauffman sheilak1117@yahoo.com

7 pax chose to rise from the fartsack and get a little bit stronger today at the Colosseum.  

Warm up jog around car rider lane and out to the basketball court. We mixed in some high knees and buttkickers

The Thang

COP – SSHs x 30, Imperial Walkers x 20, Windmills x 10, Squats x 20, Merkins x 10, Mtn Climbers x 10, Sumo Squats x 20, Morrocan night club x 25, Plank punches x 10

Line up on the parking space by the first light pole.  Bear Crawl to the 2nd basketball goal or light pole.  I can’t recall which.  Either way it was 10 parking spaces.  We stopped at every other parking line and did 10 merkins for a total of 50.

Repeato this time with a lunge walk and 10 squats at every other parking line. Repeato again with a crab walk and 10 crab cakes at every other line.

Mosey over to wall

1 burpee, run and scale wall, 6 donkey kicks against the school, 2 burpees, run and scale wall, 5 donkey kicks against school. Your finished once you are at 6 burpees and 1 donkey kick

Quick set of ab work – LBCs, Flutters, Freddy Mercury

Mosey to the school playground and count off in twos.  1st group does 20 swing crunchs, 2nd group does 15 CDDs.  Switch once done.  Complete 3 rounds.

Mosey back to basketball court.  Line up on the light pole for 3 rounds of suicides.  Markers were the 2nd light pole, 2nd basketball goal and cones at the end of the lot.

Back to COT and finished out with a couple of ab exercises.

Moleskin

We had a really good group today.  Strong mumble chatter through out. There was some concern during the bear crawl portion that I meant the FAR light pole. That would have been awful and stupid. Maybe next time.  Bubba Gump wasn’t interested in the jumping the wall, but he persevered.  I was running next to or trying to run next to Peabody in the suicides.  He was crushing them.

Announcements – Baxter Trail Run on New Year’s Day.  Joe Davis on 1/7.

Prayers – Safe Travels, Guidance in direction

A wet but warm November rain only brought 5 to the Colosseum. Could it be the weather or was it the warning on Twitter that made only a handful show up. Whichever it was it was fun and to the point during this Q. Mumble chatter was in full effect. Not sure if J Woww was ready for a few things thrown out since it was only his second post. Welcome.

Started with disclaimer.

Mosey to back of middle school. warm up as usual. SSH, IW’s Merkins, Low Slow Squats. Windmills.

Mosey down to football field.

run 100 yards 10 flying squirrels. Run 100 yards 10 squats.

run 90 yards 9 flying squirrels run 90 yard 9 squats.

keep going till the field is completed.

Mosey to bench 15 dips, 15 derkins

10 dips, 10 derkins

5 dips 5 derkins

mosey to conex box 20 sec chair sit 20 second BTW.

Repeat.

Mosey to parking lot bear crawls and sprints.

Mosey to playground swing ab crunches swing rows 3 sets of 10

mosey to walkway variety of ab exercises Mosey to COT.

Announcements- Christmas Party, Joe Davis Run

Prayers.