Tag: Bones

Breathe

Leave a comment

WARMUP:
None
THE THANG:
Run down to the bottom of Brayden Pkwy focus on relaxed breathing. Every intersection, 5 burpees and 10 squats, recovery run down the hill after each intersection. Once the third set was complete, back down to the bottom.
Next, we ran back up the hill stopping at every intersection for 5 burpees and 10 squats. Next, we crossed the street and stopped at the Pet Supplies store front. We finished the workout with loops around the parking lot, stopping after each lap for a round of 3 count up/down merkins and LBCs. No specific rep count, complete until failure.

Great job everyone!

TClap |
0

STL – Just Keep Going

Leave a comment

9 PAX at Sweep the Leg

3.75 mile route through Baxter, some got a little extra at the end.

Every stop we did the following exercises for the 6 to arrive. When the 6 was in, YHC called either one more exercise or we went back to moseying
Exercises:
5 burpees
10 merkins
15 squats
20 flutters
25 lbcs
Mostly we continued on after squats or flutters

When we arrived at Alison Park everyone had 5 pull-ups, but they called the up and down. Other PAX were doing merkins because there’s only one pull-up bar in all of Baxter. 40 merkins and 5 pull-ups for everyone at Alison. From there we continued our route

NMM:
The workout was designed to model the following scenario. Sometimes things are rough and you want them to change. But you find the change is just as rough or worse. So, you go back and forth. The point is: you don’t stop.

An honor to lead such a fast group.

—
Band Camp Dismissed

TClap |
5

Mind the Queen

Leave a comment

13 PAX met in the gloom on a cool Monday morning after the long Christmas weekend. YHC wasn’t sure how many would take the DRP, but was happy to see a strong turnout.

Disclaimer was given and then the plan for the morning was given so that the runners could get after it.

Warm up:
25 SSH IC
15 Tappy Taps IC
15 LSS IC

The Thang
Run to the west exit of the parking lot (Dave Gibson) and cross 160 into Brayden at the traffic light. Run down Emory Lane and turn left on Brayden Pkwy. Run to dead end and turn left on Afton Way. Afton Way will take you to the back of Brayden. Some mumblechatter on the longer route, but this route got us 1 mile out of the gate.

At the back of Brayden, there are two “loops.” Afton Way forms a 1/2 mile loop, and Lizzie Lane is a cut through for 1/4 mile loop. The plan was to alternate loops and do exercises between each loop. PAX were encouraged to run the 1/4 mile loop at a faster pace, and run the larger loop at their normal pace.

Between each loop we completed the following:
10 Merkins
10 Big Boys
10 Peter Parkers

At 0550hrs we began the run back to COT and got 3 minutes of Mary in. PAX got between 3.5 and 4.5 miles in for a solid morning in the gloom.

We discussed the importance of the Queen (Q1.3) and that even though we all took the DRP and were taking care of our fitness, we could not outwork our Queen. This time of year can be very challenging, and may take little more discipline and accountability.

Announcements, prayers and praises.

And the PAX eventually reminded me to do Name-O-Rama.

Thanks Vuvuzela for the opportunity to lead, and the new challenge of leading a group of runners.

TClap |
11

Bear Crawls, Core & more

Leave a comment

Nothing fancy…

Disclaimer then 2 more roll in

Big warm up run around the school including a jaunt out onto the sidewalk on 49 and back to the bus drop lane.

Warm Up stuff included Wind Mills, Mountain Climbers, Moroccan Night Clubs and Arm Circles

50 Flutters I/C = 100 Flutters
50 LBCs I/C = 100 LBCs

Bear Crawl the bus lot with Mountain Climbers & Peter Parkers at the end
Crawl Bear back to the start

NUR up the back hill to Langston then run down. Repeat

Grab a partner for a partner MURPH
One partner runs while the other partner works to complete:
100 Pull-Ups
200 Merkins
300 Squats (we called an audible here due to time and completed the final 25 squats together)

COT

Thanks for the hospitality Grassy Knoll
Maximus

TClap |
4

A wet and cold pusher!

Leave a comment

Today at the swamp it started off just a little chilly but by the time we moze it over to the home Depot parking lot for a quick warm up, here came the rain! Warmed up with 15 of each exercise: Moroccan Night Club, Hill Billy Walkers, plank, Mountain climbers, down dog, up dog and ended with some produce pickers. Then we moved over to an area behind home Depot and Target for a DORA.

The Thang:

100- American Hammers

200- Sumo Squats

300- Side Straddle Hops

Then we moved it over to Old Navy for some balls to the wall and burpees. Completed it and then moseyed over to a grassy knoll. We did 11s which included monkey humpers and wide arm merkins. Finally continue to run back to cot but before we got there concluded with a Jack Webb.

Concluded at COT with a 20 count of LBC’s and plank. Did name-o-rama,  announcements and prayers. Great work gentlemen and thank you for the opportunity SlapShot!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

TClap |
0

Run, exercise, rinse, repeat

Leave a comment

Simple but effective is the kick I’m on right now. I’m notorious for overcomplicating things so I want to avoid that in the gloom. Fortunately, 13 men joined me at Sweep The Leg and we were going to keep it simple with a count of 10 for each of 4 exercises, with an estimated .5mi run between each set.

I stared with the disclaimer and began to give the overview of exercise and the course but I was losing attention spans.
Our exercises were:
10 Grave Diggers on the right side
10 Wide-Arm Merkins
10 Grave Diggers on the left side
10 Dips

Here’s the course:
Around the back of Earth Fare then L/T down the side access road and L/T onto Dave Gibson to Patricia Ln.
Do the exercises

Run to GHMS, around the drop-off lane and to the front door
Do the exercises

Run out and back up to Ben Casey Drive
Do the exercises

Run across 160 and onto Emory and wrap around to the intersection with Brayden Pkwy
Do the exercises

Take a L/T onto Brayden then L/T onto Afton and take that all the way back to the left bend in the road
Do the exercises

Continue running on Afton around the loop then R/T and run out to Galbreath.
Do the exercises

Run back to COT
Do the exercises

Add on as necessary.

A learning for next time would be to ensure all crossing of 160 is done at the stop light. No need to add risk in the gloom. It was my pleasure.

SYITG
Maximus

TClap |
1

Quag-source

Leave a comment

When Olaf asked YHC to queue at Quagmire he, not surprisingly, had a little something different in mind.  In advance of the upcoming GrowRuck he asked me to make the workout ruck friendly and also to discuss Qsource Q1.10 (Prayer)

A quick disclosure was given, we acknowledged our FNG, Bones picked up his sandbag, and we were off.  During the ruck to a nearby parking lot we discussed the first Socratic: Does Faith Play a Role in Leadership?  Great discussion ensued and the consensus was that yes, it does because without faith, man sees himself as the king of his world and can’t serve others.  All actions will be focused on the improvement of himself and he will be unable and unwilling to lead others.

At the parking lot we dropped our rucks and ran to the other side to start some “back and forths”.  Five burpees at the start line then run back to your ruck.  Grab your ruck and walk back to the start with ruck overhead.  Rinse and repeat 5 times.

Now that we were warmed up, we rucked over to the front of Target for some Red Balls of Pain.  On the way we discussed the second Socratic: If Faith plays a role in Leadership, how do we get here?  Answers from the group centered around study, discussion and prayer with your creator.

At the Target we combined discussion with exercises.  At each red ball we did 20 ruck squats and 10 ruck curls.   Transportation between the red balls alternated between lunge walks and overhead ruck carries.  Discussion centered on the “What What”.  What will happen when I die?  and What does that mean about the way I should live?  The “What What” can’t be answered by yourself.  It is only through talking to your creator through prayer that you build faith and find the answers.

With enough time left we headed back to first parking lot for some more “back and forths”.  (Can’t have enough of a good thing)  On the way we discussed the third and final Socratic:  Are fear and worry bad things?  Discussion centered around them being both.  Good, in the sense that they help you avoid dangers and enable you to teach others to do the same.  Bad, in the sense that too much fear and worry can be paralyzing and you can’t accelerate without it.  Prayer is an essential element to overcoming fear and anxiety.  It unburdens you and builds your faith in knowing that there is something out there bigger than yourself that has your best interests at heart.

After an unknown amount of “back and forths” we headed back to COT while reinforcing the lessons learned.  YHC asked the Pax to, at some point during the day, to give some additional thought to their own “What What” and to continue their dialogue with their creator.

At COT we welcomed “Ski Patrol” (Cory) to F3, announcements, prayers and praises.

Olaf, thanks for the opportunity to lead.

Half Shell

Qsource April 23

TClap |
4

Sandbags and a few tests at Currahee

Leave a comment

Currahee (April 13, 2021)

The term Currahee, as suggested by Site Q, Divac, references a Cherokee word meaning “Stand alone together.” This is the motto of the 506th Infantry Regiment of the 101st Airborne Division made known to most of us civilians through the HBO series, Band of Brothers. Over the last few months, Currahee has become synonymous with more difficult and become an AO where you come to be tested. With that understanding, it was now my responsibility as the Q for this morning to bring it.

Earlier in the week, I put the call out for this rendition to be a “heavy” version meaning, if you had a sandbag, bring it. Whether it was a 40lb, 120lb or a log, bring it. The PAX didn’t disappoint. This picture is before Site Q Divac dropped his 2 onto the pile.

Disclaimer for the 13 PAX: Check

Move ourselves and the coupons over to the turn in the drop-off lane.

Slick: SSH, Mountain Climbers, Windmills, 8ct Burpees, ½ the PAX sprint one way and back while the other ½ sprint the other way and back.

Explanation that during events, the Cadre’s will be yelling at you, testing you and giving you difficult time hacks to test the team. Utilizing a common test, the PAX had 10 seconds to empty their ruck of its contents. Penalty, 5 burpees. PAX then had 20 seconds to fill it back up…pass.
Do it again. 10 seconds to empty = fail, penalty. 15 seconds to fill = fail, penalty.

Ruck up and move all sandbags to the back of the school, drop in the center of the group.

10 Merkins / 20 Peter Parkers / 30 Slow Squats

Sandbags to the front of the school

10 Merkins / 20 Curls / 30 Flutters w/ Press

10 seconds to empty the ruck / 15 seconds to fill the ruck…penalty

Sandbags to the back of the school

10 Merkins / 20 OH Press / 30 High Pulls

Sandbags to the front of the school

Heels to Heaven

Man Makers

American Hammers

Groups of 3 run 30yds, slick while rest of the PAX plank. Complete till everyone goes through.

COT

TClap |
1

Currahee 3.30.2021

Leave a comment

Catch Up Backblast 2/5

 

Buy In 

5 Count Sandbag GTSS

5 Count Sandbag Clusters (Clean & Thrust)

5 Count BAD w/Sandbag

5 Count Sandbag Get Up

 

Coupon Ruck w/heavy sand bags and water jugs around the school.

 

2 TIMES

25-yard Duck Walk (5 Spaces), Walk Duck back

20 Ruck Squats

25-yard Duck Walk, Walk Duck back

20 push-ups

25-yard Duck Walk, Walk Duck back

20 Ruck High Pulls

25-yard Duck Walk, Walk Duck back

20 4-count flutter kicks, Walk Duck back

25-yard Duck Walk

20 4-count mountain climber, Walk Duck back

25-yard Duck Walk

 

Cash Out

5 Count Sandbag GTSS

5 Count Sandbag Clusters

5 Count BAD w/Sandbag

5 Count Sandbag Get Up

 

It sucked. We spent time under the 120, and everywhere else. Olaf said something profound (he usually always does), which I was planning to make the title of the backblast… but YHC slacked and didn’t write it down quick enough.

TClap |
0

Intervals at the Swamp

Leave a comment
Video Player
I have been on a motivated 1stF acceleration tear recently and this continued with some relentless pain. Some might even say it was terrible. Introduced multiple uncomfortable exercises that targeted those obliques and hips. Penguins were a crowd-pleaser. Cookout Squats were also a fan favorite. Nut crushers took the cake. See the Workout summary if you are like me and get geeked out on the data. Stay Frosty my Friends! OLAF
TClap |
0