Category: Varsity

The Sweati

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The Sweati
8/15/2020

Want to Run or Ruck and Sweat? Join YHC for both. Let’s get out of your comfort zone.

Come out and enjoy 5.75 miles of running or rucking. Included with your ticket is 3 pain stations that will test out if you have been posting to workouts over the summer/ Covid pandemic. This has been and will continue to be the summer sweatdown.

Launch from Coliseum (1025 Dave Gibson Blvd) you will be told where to go next.

Ruck- depart 0530
Run- depart 0600

Water will be available at pain stations. Bring your own if you are against trash.

Coffee will be provided by The Fort. Donations to the fund are accepted.

Q Source will follow at this site. Please bring chair and Q Source manual (not required)
Q source will start shortly after PAX catch there breathe.

Fellowship, popsicles, and coffee to follow.

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Varsity Rocks

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Six men came out to Varsity to start their Fourth of July weekend off right.
Mosey Run (Toy soldiers, Butt Kickers, High Knees)

Warm up: [hint for the newbies out there: it might be helpful to remember the acronym SWIMLAPPs for a warmup routine]
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Moroccan Nightclub (IC 10x)
Low Slow Squats (IC10x)
Arm Circles (IC 10X)
Peter Parker (IC 10x)
Plank stretches (enjoyed the orange/pinkness of the soon to be rising sun)
Downward dogs
Honeymooners

The Thang (patriotic tunes played here; playlist below)
Interval routine. Three sets:
Set A: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
Cherry Pickers
Squats
Dips
Bobby hurleys
Set B: Do the below 40 seconds on, 15 sec rest in between
Mountain Climbers
LBC
Derkins
American Hammers
Crabby Patties
Set C: Do the below 45 seconds on, 20 sec standing rest in between
Flying Squirrels
Imp Walkers
Squat Jumps
step ups
SSH

We repeated all three sets.

Fini
COT

Welcome FNG “hacksaw”, 2.0 of Shopvac. Hacksaw just finished his first year at the Citadel.
Prayers/Praises: Prayers for Bonsai for peace for his family and he to recover asap.

Playlist:
Star spangled banner – KISS
We’re an American bad – Grand Funk
R.O.C.K. in the U.S.A. – John Mellencamp
Rockin’ in the free world – Neil Young
Born in the USA – Springsteen
American Woman – The Guess Who (yeah, this is a Canadian band, but the song still has merit)
Living in the USA – Steve Miller Band
Pink Houses – John Mellencamp (…ain’t that America for you and me, ain’t that America something to see baby, ain’t that America home of the free…little pink houses for you and me)
California Girls – The Beach Boys

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Preparedness- Are You Prepared?

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Attn #HIM of the The Fort and Lake Wylie,

Preparedness is discussed in Foundation Point F5 of the the Q- Source.  As Defined Preparedness is: Getting Ready for the Expected While being Ready for The Unexpected. This is an all encompassing need to us as men.  It is valid in all parts out our lives;  Father, husband, boss, team member, Site-Q, WO Q ect.

The purpose for this pre-blast is in regards to life saving measures that Pax can take in the event of an unexpected medical emergency at home, work, or at an AO.  We have talked about it in Site-Q Meetings and at the last Invergence.

Last week HomeBrew ,a Pax from Lake Wylie, who is near and dear to our hearts, had just this type of medical emergency come crashing down on him after his 2.0 suffered a Febrile Seizure and stopped breathing.  He had no training but HAD to ACT. So he mimicked what he had seen on TV and was able to revive her before EMS was able to arrive.  Good On Ya for maintaining a cool head and doing what needed to be done.  CPR and Faith in the Sky Q is what saved her life.  I have maintained CPR/AED/First Aid certification for 6-8 years now for work.  I feel better knowing that if I am put in that sort of situation I have at minimum the base knowledge to try and keep someone alive till EMS-Fire arrive on site to take over.

Here is what HomeBrew and I are proposing.  This will be a friendly competition between The Fort and Lake Wylie regions.  From 4-1 to 4-15 every PAX from either region that completes certification or re-certifies in CPR/ AED/First Aid he and I + the Nan’tan and 1st F Q will complete 5 burpees.   The region that draws the most new or recerts will pass that number on to the “Loser”, but honestly- Who really loses in this situation? IE The Fort get 30 pax LKW gets 20 pax = LKW will do 150 burpees. The Fort will do 100. As you all know, I HATE BURPEES, but have committed to drive action across the regions.

The Certification I have been using comes from NationalCPRFoundation.com.  It is Red Cross compliant and should take between 30 mins to 1 hour to complete.  It is free unless you decide to purchases the hard copy certificates.  We will require a screen shot/ picture Tweeted or slacked to both HomeBrew and myself of the completed training for a CPR/AED/First aid at the end.  It will be added to the spreadsheet we will use to document Pax completion. The certification is good for 2 years.

It is highly recommended that All Site Qs get on board with this effort, but all PAX can benefit from this training. What better way to show leadership than making sure the Pax that Post to your AO know you have that training and are ready to act in the even that someone goes down.

Please join us in this and lets Ensure we are Prepared for the unexpected. Stay tuned to TwEETAR for a message from Homebrew.

Thanks

Duck Dynasty  🦆👑and HomeBrew 🏠🍺

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Elvis has left the AO

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Six PAX in total arrived. Weather: 40°, damp with patchy fog (that would be a good F3 name).
The count of six turned into five just before 0515 struck: Long Duck had to pull an Elvis and recuse himself to the local Waffle House (also a good F3 name).

Warm Up
Mosey run
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Moroccan Nightclub (IC 12X)
Low Slow Squats (IC10x)
Mountain Climbers (IC 12X)
Plank stretches, up dog, down dog

Thang 1: at the Pull Up Bars:
Do X count of pull ups,
Mosey to street, do X count of squats
Curb plank for six
Rinse and repeat
We did regular pull ups, toes to bar, knees to chest, and chin ups
Long Duck rejoined us here, and apparently was three pounds lighter.

Mosey to elementary school:
Thang 2: Elf Bowling
In a parking lot: Split into two teams, one team bowls (ball is a 15lb slam ball) the exercise (which are written in chalk in the parking spot), other team bowls the count (varies 8 through 16, also written in p-spots) .
Exercises: burpees, Merkins, CCD’s
Everyone got a turn bowling, ended up doing a lot of burpees.

Thang 3: Bermuda Triangles
Bear crawl first circuit
Cone 1=4 burpees, cone 2=8 burpees, cone 3=12 burpees
Crab walk second circuit
Cone 1=4 crabby patties, cone 2=8,cone 3=12

Mosey back up to high school lot:
Thang 4: Global warming routine
Circle up, low stance position, all pax side shuffle about the circle, stop and do exercise called out:
Smurf Jacks
Imperial Walkers
Merkins
Etc.

Seven minutes of Mary

Fini, COT

Prayers/Praises: Great to be back home from being on the road for work; praise to our M’s that keep the home front intact.

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Dora Beatdown

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Seven years ago today I retired from the greatest police department in the world the NYCPD and  this morning I stand in the gloom with another great group of men that I had the privilege of leading in a Dora Beatdown and some added exercises that filled in our time at the end.

The brisk morning started with a mousey around the NAFO parking lot. We warmed up with some SSH, Tappy Taps, Windmills and Imperial Walkers.

The Dora consisted of:

100 Merkins

200 BBsitups

300 Squats

after that to fill in the time we did 25 knee ups, 25 flutters, 25 burpees, 25 LBC, 10 gaspumper and we held six inch plank several times to finish our beatdown.

COT followed…..we had 6 Bootcampers and 6 runners that split off after Broga

 

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Varsity Valentine

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Four PAX in total arrived. Cool but dry conditions.

Warm Up
Mosey run
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Moroccan Nightclub (IC 12X)
Low Slow Squats (IC10x)
Mountain Climbers (IC 12X)
Plank stretches, up dog, down dog
Headed towards the benches area under the awning in front of the school.

Thang 1: HIIT Routine
Celebrating the women in our lives on this Valentine’s Day with a music playlist of female artists.
Set A: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
Cherry Pickers
Squats
Dips
Bobby Hurley’s (former NBA player and collegiate basketball coach)
Set B: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
Derkins
Amer Hammers
plank jacks
Set C: Do the below 45 seconds on, 15 sec standing rest in between
Flying Squirrels
Imp Walkers
Squat Jumps
step ups
SSH

Rinse/Repeat sets one more time

Run to COT
Five mins of Mary
Fini, COT

Prayers for those travelling and the Dam-to-Dam relay. Cold and flu season is in full swing, prayers for those sick.

Playlist:
1-Janis Joplin-Piece of my heart
2-Garbage (Shirley Mason)-only happy when it rains
3-Lorde-Royals
4-Amy Winehouse-Rehab
5-Lady Gaga-Poker Face
6-Adele-Rolling in the deep
7-Tina Turner (with Ike)-River Deep and Mountain High (Phil Spector’s Wall of Sound)
8-Blondie-Heart of Glass
9-Nancy Sinatra-These boot were made for walking

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AR-7 at Varsity

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Well YHC watched Aquaman the night before and as customary, I looked up the workout Jason Momoa did to get in shape for this role. Low and behold, it could work with body weight exercises.

All familiar faces were present so the disclaimer was brief. A brief mosey followed by some warmup exercises. Nothing out of the ordinary.

The Thang:

AR-7. Accelerated Results. First was dips. Followed by jump squats and finally Merkins.
Format was as follows:

7 sets of 7 reps with 7 seconds of rest between sets. We did all 7 sets and did a short mosey as our rest.

Next was 6 sets of 6 reps with 6 seconds of rest. Short mosey.
Last up was 5 sets of 5 reps

After we finished up the dips, we moseyed to a grassy area to preserve the old joints. Same format just Jump Squats this time. Since the legs were jello-like, no mosey, just recovery.

Finally we moseyed near the pull up bars for the Merkins portion. Same format.

And then… we headed back for some Mary and COT.

thanks to Harry Carry for the opportunity!

 

Wegmans

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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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25

Best of the 2010s

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Four men came out th NaFo for a beatdown.  Weather was cool at 39 degrees.

Warm up
Mosey run, then a short nur back to the ROTC building.
Exercises:
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 dog
Honeymooner
8 pull ups OYO

Thang 1: Bermuda Triangle (Best alt/rock songs of 2010 to 2019 played during the thangs, playlist at end)
1st loop: Burpees (do 1 at cone 1, do 2 at cone 2, do 3 at cone 3)
2nd loop: squats (5, 10, 15)
3rd loop: American Hammers (15, 20, 25)
Repeated the burpees loop
Transit: Bear crawl or crab walk between cones, pax choice

Thang 2: Intervals
Each exercise is 32 seconds, with 10 seconds of rest to transition
1. Imperial Walkers
2. Dips
3. Big boy sit ups
4. Jump Squats
5. Derkins
6. Mountian Climbers
7. Step ups
8. OH Claps
9. Bobby hurleys
10. SSH
11. incline Merkins
12. calf raises
and there were more.

Fini, COT

Word of the year: the attending pax had thiers figured out 2020 (nice work).  I’m still thinking my word over.

Prayers: those in medical care, Polaroid with his recent losses, safe travels to all other pax this season.

Playlist
Adele “Rolling in the deep” 2010
Fitz and The Tantrums “The Walker” 2013
The Black Keys “Go” 2019
Mumford and Sons “I will Wait” 2012
The Killers “The Man” 2017
Lorde “Royals” 2013
Cage the Elephant “Ain’t No Rest for the Wicked” 2017
Honorable mentions:
Portugal. The Man “Feel It Still” 2017
Fitz and The Tantrums “Moneygrabber” 2010

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Friday the 13th: Rain at the Varsity

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Friday the 13th
7 PAX

Started out undercover and did a warm-up series of running between cover at the student entrance and the bus drop off area.
SSH
IW
Shoulder Taps
HW
Merkins
Down Dog–>Up Dog

Focus on 3S2T

Speed in the rain to front of school
quick lap

Return to cover for Thang

YHC had placed these signs pre-0500.

Started under cover at 5 merkin sign
– bear crawl to squats, do squats and run back
– 5 merkins, bear crawl, 10 squats, bear crawl, 15 lunges, run back
– etc.

Got to 25 burpees. Then did 25 more burpees and bear crawled straight through the sequence but backwards.

Some Mary and COT

NMM:

Somethings you can’t just start working on. For example, stamina. You can only work on increasing stamina once you start to get tired. You can only work on toughness in adverse conditions. Take adverse conditions as an opportunity.

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