Category: Varsity

RPG-Broga-Varsity Combo

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Last Friday of every month will have a travelling Broga-RPG.  Varsity (at Nation Ford HS) was the location for November.  Nine pax came out for the 0500 start time to burn off after-Thanksgiving calories.

Broga
YHC was the lead-off man started the group with a some simple yoga positions, then Sasquatch brought us home with warrior poses.

The group split off: three went running; six stayed for boot camp.

Boot camp details:
Warm up
Mosey Run
Toy soldiers, high knees
Circle up and do:
SSH (In Cadence 16x)
Windmill (IC 16x)
Imperial Walker (IC 12x)
Plank Jacks (IC 16x)

Thang 1: Elevens
Mosey to JrROTC building
Run to bottom of hill, do 1 burpee
Run up to pull up bars, do 10 pullups
Incremental changes for the 11’s routine.

Thang 2: Wall Sits

Thang 3: Global Warming
Circle up, low stance position, all pax side shuffle about the circle, stop and do exercise called out (each pax had opportunity to call out an exercise):
Smurf Jacks
Imperial Walkers
Big Boy sit ups
Merkins
Squats
Etc.

The runners returned after traversing around 4ish miles.

Fini, COT
Prayers for pax traveling this holiday weekend, and for those that have lost a loved one recently.

Look for the traveling RPG-Broga coming to an AO by you; take advantage of the opportunity to get better!

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1990s HIITs

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Nine in total arrived. The rain held off, but conditions were still slick.

Warm Up
Mosey run
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Low Slow Squats (IC10x)
Headed towards the benches area under the awning in front of the school.

Thang 1: HIIT Routine
The winner of Twitter poll, for which decade of rock to play during the workout, was the 1990’s!  Playlist is at end of BB.
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, 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

Thang 2: Thunderstruck burpee routine
Played AC/DC’s Thunderstruck (Just squeaked in being released in 1990); do a burpee every time you hear thunder/thunderstruck.

Fini, COT

Prayers for those under doctor’s care. It’s been a heavy week, make sure to hug your kids/family.

Most of those in attendance were in our forties, so the 1990’s music was during our ‘coming of age’ years. Set B was a real core burner due to the low plank rest.

Playlist, year of release noted.
1. Everlong, Foo Fighters, 1997
2. Only happy when it rains, Garbage, 1995 (Shirley Manson representing Scotland)
3. The Beautiful People, Marilyn Manson, 1996 (Slash noted this song was written in Charlotte)
4. Lump, Presidents of the United States, 1995
5. Sabotage, Beastie Boys, 1994
6. Pepper, Butthole Surfers, 1996 (…pourin’ like an avalanche comin’ down the mountain…)
7. Enter sandman, Metallica, 1991
8. Flag pole sitta, Harvey Danger, 1997
9. Song 2, Blur, 1997 (Woo hoo!)
10. Thunderstruck, ACDC, 1990 (burpee challenge, always a crowd pleaser)

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Sometimes You Are The Six/IronPax wk2

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This is simply one PAX’s IronPax story.

Of course you can see who is posting this backblast, but that is really not relevant.

You can review the PAX in attendance and know which region and which AO this was held, but that is irrelevant, too.

IronPax was created by F3Greenwood for the Nation to step out of their comfort zone, to be tested and stressed physically. to organize a little competition, to see where you stand with your peers.  Throwing in a little competition to the Nation is a good thing; competition (much like running times in races) is definitely a driving force to maintain, build upon and evaluate individual’s fitness levels.

But ultimately it is about 2 things:

1) You vs. You.  How far, hard and/or fast can YOU push yourself? Where does YOUR fitness level stand? Do YOU need to post more to maintain YOUR desired fitness level? Are YOU taking advantage of the F1 opportunities in your region?

2) PAX supporting PAX.  When you are out there doing a weekly IronPax challenge, you are out there WITH OTHER PAX DOING IT.  You will not be left behind, and you will not leave others behind. Use your fellow PAX for inspiration. They are with you doing it.

After having done IronPax in the past, my goal this year was to simply finish each week’s workout. Week 2’s “Meatloaf Massacre” challenge was a super hard arm workout challenge. For this runner’s skinny arms,  adding in I have not been posting as much as I should recently, I knew I was going to have a tough time.

Cinder blocks were brought by a PAX. 12 men had taken the challenge on this day.

By round 2, I knew I was in trouble. This was going to be a struggle. I was ready to quit then knowing I was not going to finish. I kept going simply by the fact that other PAX kept going. Through round 3, into round 4, I had fallen way behind as my arms were nearly dead. I was watching the clock as we got closer and closer to 0600.

After 30 of 50 merkins in the last round (with one running lap to finish), I announced I was done. I didn’t want to hold anyone up.  But my quitting was not an option for 2 of my fellow PAX (who these PAX were is also irrelevant, but WE know who they were). “How many more Bolt?” was asked. It did not matter to them. I was getting  20 more done. “Ok, 5 at a time. We’re doing it with you. Let’s get it done.” Back on my knees in front of my cinder block with 2 PAX to my right. 5 merkins, rest. “5 more Bolt.” So 5 more, rest. Then 5 more, rest. And the last 5. “Go get your last lap done, Bolt.”  Before I knew it I was done.

I certainly was not expecting to be the six, but now I had an IronPax time to submit.

And that’s all that really mattered on this day.

I’m expecting I will need PAX support in the final 2 weeks of IronPax. And I know I will get it.

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A Slow and Steady Howler on Friday the 13th.

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Can you believe after all of my time at NaFo, I’ve never been on Q at Varsity? What?! Thankfully, Harry Carry noticed a gap in my portfolio and decided that needed to be filled.

This week has been rough… and when I mean rough I mean my taint has been kicked multiple times. Between Iron Pax week 2 and Shield’s 9/11 Stair Climb, my body was aching heavily. I took the opportunity to Q at Varsity as a chance to do some active recovery. The goal was to stretch and burn as much as possible. Some of the PAX were pretty excited when I brought it up at the front end of the workout, as was I. The focus was to hit one some Yoga/Recovery and a ton of Abs.

0515 hit and the disclaimer was disclaimed.

Run around parking lot to get the blood flowing. This brought some mumblechatter because I had previously said we would not be running today. It was only about 250M… and that was it!

Circle up near the Shovel Flag – which is where we spent the rest of the morning.

I led the guys in a full on Broga flow. Every position was held for 4-5 breaths to get a nice burn. #worthit

Broga

Sun (or in this case Full Moon!) Salutations with breathing – forward folds – halfway lifts x 5.
Chaturanga training – Moving properly from plank to upward dog to downward dog.
Jump to front – repeat salutations w/breathing.

This is where I looked up and Kielbasa was looking like a jigsaw puzzle. It was awesome, and he told me afterward he felt super limber and wanted to do more of this.

Chair Pose (AKA “Tipper Gore”) & hold – prayer twist both sides – catch outside of right knee with opposite elbow and flapjack.
Downward dog – knee to both elbows – knee to forehead
Warrior 1 – 2 – reverse – right angle – down, flapjack.

Chaturanga (AKA 6 inches) hold for 30 seconds.

Active Recovery – Leg Focus

Low Slow Squats x 20
Hold 60 Seconds at end of last squat
Pulse 16 times
I dare you to try this. Seriously. Do it. It sucks. 

Forward Lunges
Hold 60 Seconds (both sides)
Pulse 16 times after 60 second hold
Ditto.
Flap Jack

Plank –
Merkins in Cadence x 10
High Plank Hold – 30 Seconds
Lift one leg at a time, pulse 16 times up and down

I looked at my watch and was happy to see we had just enough time to work the abs.

Ab Ripper X – #fifteenminutesofmary

25 of Each Exercise
In & Out (Boats & Canoes)
Bicycles (Forward)
Bicycles (Backward)
Crunchy Frog
Cross Leg/Wide Leg Sit-Ups
Fifer Scissors
Hip Rock n’ Raise
Heels to the Heavens
V-Up Roll Ups
Oblique V-Ups (Left)
Oblique V-Ups (Right)
Leg Climbs to touch Heels – 12 each side
American Hammers (25 total, 50 taps)

I about collapsed at the V Up Roll Up portion and struggled through the rest of the work. My core is smoked! Oblique V-Ups = terrible invention.

Thoughts

This weinke was different than our typical face kick – but it was a face kick nonetheless. All of the PAX seemed to enjoy it. Especially Shield – who told me “I used to like you, Punch List” during the workout. That gave us all a chuckle.

Trust me, I love me some burpees, but I’m finding that I can’t do them day in and day out, so days like this are a MUST! Do yourself a favor and check out RPG on Fridays to get some good stretching in and take care of your body. It’ll be worth it in the long run.

 

Announcements

Read your newsletter

Q v Q is coming in October to The Coop!

 

Prayers

Kaiser and his business. It’s at a crossroads and he needs to know what to do within a few days or else it may close down.

Ruby Slippers – close family friend has recently passed at the age of 35. Pray for the family and friends to come together and find solace with one another.

 

Thanks, Harry Carry for the opportunity to lead on this fine Friday. YHC always enjoys working out with you and the other HIM that showed today.

 

Punch List out.

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3 X 12 at Varsity

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Eight men in total posted at Varsity for a Tabata routine workout on a somewhat breezy morning.
Started with six pax and then an additional two Iron Pax gents joined in about 20 mins into the workout.

Warm Up
Mosey run
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Merkins (IC 10X)
Plank stretches
Downward dog
Honeymooner
5 Pullups OYO

The tabata routine noted below was three sets of four exercises repeated three times, hence 3×12,

Thang 1:  I used the Seconds Pro timer to prompt us through the thang.  Also had tunes going.
Interval routines: exercise for 32 seconds, rest/transition for 10 seconds
Set #1:
Imperial Walkers
Dips
LBCs
Bobby Hurley’s
Repeat 3x

Short mosey Run

Set #2:
windmills
American Hammers
Step ups
OH claps
Repeat 3x

Short mosey Run

Set #3:
Derkins
flutters
Cherry pickers
Bomb jacks
Repeat 3x

Thang 2:
Sally routine (Moby’s song Flower): Leg lifts (down position should be 6″ off the deck)

Fini, COT

The 3×12 tabata was decent, but I’d bump it up to 45 seconds on exercise next time.

Doing the Sally  routine with leg lifts is a different take on the high plank/low plank version of it.  But it still rage-worthy by the twentieth time Moby cycles through “Bring Sally Up, Bring Sally Down”

Playlist:
The Man (Killers)
Got Nuffin (Spoon)
Higher Ground (Red Hot Chili Peppers)
Come on feel the noise (Quiet Riot)
South Bound Suarez (Led Zeppelin)
We Will Rock You (Queen)
Fire (Hendrix, live)
See Emily Play (Pink Floyd)
Living in the USA (Steve Miller Band)
Flower (Moby)

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Four Corners

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Today at Varsity we had nine men venture out for what I hope was a good beatdown.

Warm Up consisted of a short Mosey around the NAFO parking lot, SSH, Windmills, Morroccan Night clubs and Cherry Pickers.

Then we proceeded over to the Marching Band practice lot and used the four corners and the center for our workout. Three rounds of three exercises at each corner 25x , 20x , 15x with returning to the center after each corner completed for 5 Burpees.

Corner 1: Merkins, Flutters, Squats

Corner 2: Wide Arm Merkins, LBC, Mountain Climbers

Corner 3: Diamond Merkins, BBS, Calf Raises

Corner 4: CDD, American Hammers, Box Cutters

COT ended our beatdown

 

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HIIT with Led

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Six men arrived at NAFO to get the Led out on a pleasant, cool morning.

Warm Up
Mosey run
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Low Slow Squats (IC10x)
Merkins (IC 10X)
Peter Parker (IC 10x)
Plank stretches
Downward dog
Honeymooner
5 Pullups OYO

Grab a block and mosey to benches

Thang: HIIT Routine
This is where the Led Zeppelin playlist comes out.
Set A: Do the below 32 seconds on, 10 sec standing rest in between
Curls (with block)
Cherry Pickers
Squats (with Block)
Dips
Bobby hurleys
Set B: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
Derkins
Amer Hammers (w/ block optional)
plank walks
Set C: Do the below 45 seconds on, 15 sec standing rest in between
Burpee
Imp Walkers
Squat Jumps
step ups
SSH

Repeat the above sets.

Return blocks.

Fini, COT

Some PAX Feedback: Workout went by fast. Set B was rough…the low plank rest was not really a rest.

Prayers include: Twins expected for Lovehandle, Friends/family diagnosed recently with cancer.

Led Zeppelin playlist:
The ocean
Rock and Roll
South Bound Saurez
Good times/bad times
Dancing days
Misty mountain hop
Immigrant song (…I come from the land of the ice and snow….)
whole lotta love
Ramble on

As much as I like “When the Levee Breaks,” I just couldn’t find its place in a HIIT routine playlist. I don’t know, maybe next time.

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So…you want to do pyramids and running. We can do that

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16 gathered for a quick disclaimer on the beautiful Friday morning, and even more beautiful new pavement.  We took off for a quick mosey and circled up for some warm-up which consisted of: SSH, slow windmill, superman Moroccan night clubs, imperial walkers, merkins and stretching.  Stretching with some downward dogs, honeymooners and then some laying on our backs with some pulling of the knees to chest, and knee over side to stretch our backs.

Once the crew was warmed up we made our way over to the pull up bars where the following unfolded…very quickly.

  • 10 chin ups
  • 20 diamonds
  • 30 1 legged squats (15/leg)
  • 40 carolina dry docks
  • 50 LBC
  • 40 CDD
  • 30 1 leggged
  • 20 diamonds
  • 10 chin ups

Sounds not so bad but we added running between each exercise from the pull up bars down to the cross walk by the football field entrance.

For a quick “10 count” of sorts, the team received the following message: what are you doing today that makes you better where you’re being intentional?  It doesn’t have to be something big, but it can be you physically, mentally, helping your 2.0 practice a sport, unload the dishwasher when you’re not asked to do it….

Off we went to the next area of fun what had been deemed for the run over, “the teacher’s smoking lounge / aka the outside eating area outside the cafeteria” where there are picnic tables to use!

  • 20 step ups, each leg
  • 20 derkins
  • 20 dips
  • 10 burpees
  • 10 bomb jacks
  • Repeat the 20s above (there was an extra set of bomb jacks in here too b/c someone had to say the un-sayable)
  • 5 burpees
  • 5 bomb jacks
  • 10 burpees
  • 10 bombjacks

90 seconds to spare and we headed back to COT for all COT things!  Appreciate the invite as always from Harry Caray and appreciated all the mumblechatter and push!

Shady

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Varsity: Keeping up the pace

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I have to be honest…..I’m so late with this back blast all I remember is I could not straighten my arm for 4 days. The pullups and curls with the cinder blocks killed me…..lol

5 of us came to The Varsity for some serious work. I was recovering from The Bear run and a pulled muscle in my hip so it was an all strength day at Varsity…..Ginsu’s favorite AO even though Ballroom is better.

The Thang:

Mosey to Band Lot

3 rounds – 25reps, 20 reps, 15 reps

  • Merkins
  • CDDs
  • Squats
  • Lunges
  • Leg raises
  • LBCs

Mosey to School entrance

3 rounds – 25reps, 20 reps, 15 reps

  • Dips
  • Derkins
  • Step Ups

Mosey to Pull up Bars

10 Excercies on the ground – 20 reps

Then do 10 pullups

  • merkins
  • sumo squats
  • Bunch of others

Was a great fellowship day as we had 5 and so we really pushed each other. Great mumble chatter and getting to know the PAX.

Thanks for the Q Harry Carry!

Cake Boss

 

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Mountain trip to Dupont State Forest on August 3rd with Trail Running, Rucking and Biking options – there will be a 2nd F afterwords

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3rd F

Alright we are 2 years ago we did a mountain trip to Roan Mtn. it was one of the best trips I have made with my fellow F3 brothers. After 10-16 miles we went to Daniel Boone Inn to refuel.

With this in mind I wanted to continue to do this hopefully every year. So on August 3rd we are going to do another mountain trip. This time it will be Trail Running, Biking and Rucking options.

Our destination will be DuPont State Forest. We will leave from the Newport Walmart at 6 am it is a 2 1/2 hr trip. we will either go to the Hooker Falls Access or the Lake Imaging Access. For runners we will try and get 12-18 miles in for Mountain bikers Vuvuzela has about 20-30 mile rout lined up.

 

2nd F

Afterwords will will go to Daddy D’s and refuel.

 

Make sure you bring water and something for energy do not come unprepared you will regret it. I did exactly that last time. This will be an unforgettable trip that we will try and do every year. we need to clown car to get there since there are no rental vans available.

Reach out to me if you have any questions.  I have attached links below.

Dupont State Forest Trail Map-1

https://www.tripadvisor.com/Restaurant_Review-g49206-d2069003-Reviews-Daddy_D_s_Suber_Soulfood-Hendersonville_North_Carolina.html

www.Dupontforest.com

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