Tag: Bonsai

Wet and Wild Time

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We had seven on a wet morning at Slow Burn.  After the disclaimer, we jogged around the store front and did the typical warm-up exercises:  SSH, Imperial Walker, Windmill, Plank Stretch.

Next, we moseyed to the front of Persis Indian Grill.  It was too early to go in and enjoy some food so we partnered up for a modified Dora.  On a side note, I never tried Indian food until I traveled to India for work.  My favorite dish, Chicken Tikka…back to the workout.  Partner One did the following exercises until Partner Two returned from a short lap around the parking lot: 100 dips, 200 squats, 300 LBCs.

Next we did four round of bear crawl toe taps and hand claps. We used the parking space divider as our marker, backwards bear crawl to the center line, and performed the top taps/hand claps in cadence.

We took another lap around the store front and finished up with some combo exercises:

Merkin Bear Crawl

Side Squat Shuffle

Burpee Bear Crawl

 

Great job by all..Appreciate everyone coming on a gloomy morning!

 

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The Hypest Hype Train Workout Ever

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Welcome to the most advertised AO in all of The Fort region. Trucker has a good thing going here and i wanted a part of it as a Q sometime. So i thought long and hard about who i wanted as my co-Q for this beatdown. Well as an expert trash talking Pax there was but only one choice that I knew I wanted! Mr. site Q himself ,Trucker the one person who can almost talk as much trash as me! HaHa

Trucker had the first part of the morning and started us off with some dynamic stretching in parking lot. We then moseyed out the road to the path beside Tega Cay Drive to the first hole green where we did 10 Squats. More mosey to the tennis court steps where we did 15 Merkins. Still more mosey all the way up to Hole number 1 tee boxes. Do 5 burps OYO. we where then instructed to run down cart path to the green and do 10 merkins and 15 squats then run back to tee box  and do 5 Burpees. Along the way the sprinklers came on and soaked a few of us. The grounds crew didn’t like us on their course so they kicked us off. Plus Trucker was on the red tee and the rest of us where on the white tees.

So we moseyed down to Tega Cay Drive again and made a right to the retaining wall for 2 rounds of 10 Step-Ups per leg and 10 Derkins. Yet some more mosey back to tennis court steps for 5 Burpees and 10 CDD. Mosey from there to the Firehouse for 5 burpees. Mosey back to parking lot for you guessed it 5 more Burpees. Trucker managed somehow for not being a runner to get us at 1.75 miles.

Next I had the real part of the workout. I thought 30 minutes of Warmup was a bit excessive but thats how all of Truckers Q’s are!

Had Pax mosey to baseball field and had them get in 3 lines planked feet to feet.

While in plank position all Pax did Mak Tar Dyes while the six bear crawled up to the front of the line and yelled for next person to proceed to front. Total distance was 100 yards. This sucked!!!

Next up I had 4 cones lined up about 30 yards apart from each other. Pax did 10 reps of 4 exercises at each cone then after all exercises done they bear crawled to the next cone. Exercises where Hand Release Merkins, Scorpion Dry Docks, Big Boi Sit Ups, and Sumo Squats.

Next round was same as above except we did Lt. Dans in between cones and the exercises where  Flutter Kicks 20 total, Wide Arm merkins, Monkey Humpers,and V-ups.

Then all pax bear crawled back to gates of field about 100 yards and did 5 burpees.

I followed my Q like i do all of them with 5 minutes of stretching which i heard more moaning and groaning then both our Q’s together.

Trucker thanks for letting me Q with you! Love you like a brother!

To all my F3 brothers y’all are like family to me. Y’all make me a better man daily mentally spiritually and physically.

Cornerstone Happy 40th Birthday! Thank you for our friendship.

Hope to see y’all on the Trails soon love each of you men.

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9/11 NaFo Tower Climb

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Today on the 19th Anniversary of September 11th I had the privilege and honor to lead the men of The Fort in my version of the Tower Climb.

We honored my friends who gave it all to make sure the citizens of NY would be safe.

POLICE OFFICER RAMON SUAREZ TD-04 NYPD

POLICE OFFICER MARK ELLIS TD-04 NYPD

POLICE OFFICER ANTONIO RODRIGUES PAPD

We started with a two lap ruck walk around the track and then jumped right into the climb.

The goal was at least 30 times up and down with 9 inclined merkins and 11 squats at the bottom. There was some mumblechatter, it was hot and humid but the men of the Fort did not disappoint….if you completed 27.5 times you climbed the equivalent of the Towers.

I was proud to lead and share my experiences from that fateful morning that changed the world as we knew it.

It was also great seeing DIRTY HARRY return to the gloom

We end with COT and prayers for all the people lost and the people affected still.

FIDELIS AD MORTEM…..ALWAYS FAITHFUL

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Football not Footloose

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Its September!! Are you ready for some football? Well, Boss Hog apparently isn’t since he tweeted out YHC was bringing a truck load of pain via from some crappy college program, that team from the south (fans of that team from up north will get that joke). Of course Boss Hog was just trying to poke the bear. Of course it worked seeing that I am not a fan of either of those programs (WE ARE PENN STATE), the weinke was developed to be not-a-moderate and emulate a typical football conditioning workout – kuddos go to watching my son and the PKMS football team practice this week.

The tweet definitely brought out some #HIM and a PAX posting for his second time (Ranger)!

Mossy to church parking lot for COP: windmills, low slow squat, Moroccan nightclubs, IW…while we were in COP we noticed the Minnow Pond PAX heading down the hill so we decided to give them a warm welcome by lining up and performing Monkey Humpers as they passed by.

Mossy to other church parking lot for and individual OYO pain station:

100 Merkins

50 Squats

100 LBCs

50 Side Lunges

100 CDD

50 Big Boys

100 American Hammers

50 Mountain Climbers

As PAX were completing this, they took a lap around the church.

Once done, mossy back to other church parking lot for 2 rounds of:

Suicides (whats a football conditioning workout W/O them) – those who had injuries planked as PAX did suicides. Up/Downs – running in place then doing burpees as called out.

Toy soldiers to Withers Street.

3 rounds of:

Run to top of hill, 10 merkins, run back, 10 LBCs. Those with injuries did 10 burpees, 15 merkins, 20 LBCs.

Mossy back to COT

Thanks for PAX pushing through a muggy warm morning. Good mumble chatter as always.

Prayers to Teachers, Students, Parents, Cash, other PAX family/friends who are sick.

Trucker

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Crazy 8’s & The world’s second longest heart charger

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11 #HIM began their Tuesday at the Colosseum by choosing the DRP. Here’s what we did:

COP – Mosey to the front of the school – we circled up for a warm up – All execrises were double count and in cadence:

Imperial Walkers X12, Hillbilly Walkers X 12, Windmills X 12, 10 burprees OYO, Low slow squats X 12, hold in the people’s chair while doing 10 air presses and 10 Moroccan night clubs both in cadence.

Mosey to the flag for a pledge to honor those who serve and protect us each day.

Mosey on to the basketball courts for Crazy 8’s – Kracken burpees at one end, run to the other end of the courts for Bobby Hurleys – 7 & 1, 6 & 2, etc. etc.

LBC’s were done while the 6 came in and we then moseyed to the base of the hill for the world’s second longest heart charger.

Every other light pole had two exercises listed – one was an 8 count, one was 25 count – because it was August 25.  Every PAX did 5 burpees every time they returned to the start line.

Pole #3 – 8 merkins, 25 side straddle hops, return to the start for 5 burpees OYO

Pole #5 – repeat pole #3 exercises, then 8 diamond merkins & 25 squats, return to start

Pole #7 – repeat poles 3 & 5, then 8 werkins and 25 calf raises, return to the start

Pole #9 – repeat poles 3, 5 & 7, then 8 burpees and 25 lunges, return to the start

Pole #11 – repeat poles 3, 5, 7 & 9, then 8 kracken burpees & 25 jump squats, return to start

Sir Topham Hat and Harry Caray were kings and all got their share of hill work in. Most PAX were toward the top of the hill when YHC realized at was 0555.  Time to call for the mosey back to COT.

Announcements were given, prayers & praises were offered up.  Newsletter was encouraged to be read.

Thanks to Hardwood for the opportunity to Q.  Always great to get out with a group of #HIM and get better.

Honored,

Cyclops

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New Fellowship Ruck AO Official Starts 9/10 at 5 am

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The fellowship ruck Sole to Soul that we have been doing unofficially for about 3 months has been gaining momentum so we have official start  date of 9/10 at 5 am. We shoot for  4 plus miles every Thursday starting at Panera Bread in Kingsley followed by Hanging with Stang afterwards. What better way could you start your day with a awesome mumblechatter while rucking and a great conversation afterwards with a great sunrise. Join YHC as we launch this AO. I look forward to seeing you in the Gloom.

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One time at Bandcamp….RPG Style

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Band Camp came to RPG with one objective, prepare the Pax for the Sweati on Saturday morning.  Objective achieved!  

BROGA prepared the Pax for the SWEATI -CSAUP and offered a subtle reminder of the importance to add in some flexibility training during the week!

Bandcamp directed the Pax thru 30 mins of BROGA, then turned over the RUN/RUCK option to Bass-o-Matic (RUN Q) & CakeBoss (RUCK Q).

15 mins remained,  for a 1-mile tempo RUN with Bass-O-Matic or the all-important 3rd F Ruck with Cake Boss!

What are you doing to Get Right, Live Right, and Lead RIght?  POST somewhere to get better!

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It’s a keeper!!

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We did some warmup, SSH, Windmills, Cherry Pickers, Arm Circles, Imperial Walkers, Hillbilly Walkers, Hip Openers

Main Event

5 Rounds. Each Round has it’s mode of transportation.  There are 5 exercises that were repeated each round. Do the 1st exercise, then do the transportation, do 2nd exercise, etc.  When done with all 5 exercises.  Repeat with the 2nd transportation.  Added some * options to modify harder if needed.

Transportation

Sprint – 2 aisles

Side shuffle – 2 aisles  *add bell

Lunges – 1 aisle *pass thru with bell

Bear Crawls – 1 aisle *Crawl Bear back

NUR – 2 aisles

Exercises

Curls – 10 ea arm or 20 both

Squats – 10  *20

Overhead Press – 10 ea arm

Tricep Ext – 10  *20

Swings – 10  *20

We almost got thru it all

Airborne told me IT IS A KEEPER!!

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Preparedness with a Board of Pain

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“Preparedness – Getting ready for the expected while BEING ready for the unexpected” – QSource

The unexpected: At anytime during the workout you hear my whistle, drop and do 20 burpees. Whistle unexpectedly went off 5 times for a total of 100 burps/pax…

The expected: BOP & 3 miles

  • 40 merkins
  • run 1/4 mi
  • 30 wide grip merks
  • run 1/4 mi
  • 20 diamond merks
  • run 1/4 mi
  • 10 derkins
  • run 1/4 mi
  • 40 squats
  • run 1/4 mi
  • 30 monkey humpers
  • run 1/4 mi
  • 20 lunges (ct one leg)
  • run 1/4 mi
  • 10 bomb jacks
  • ru 1/4 mi
  • 80 side straddle hops
  • run 1/4 mi
  • 60 lbc’s
  • run 1/4 mi
  • 40 flutters
  • run 1/4 mi
  • 20 big boys
  • run 1/4 mi

95+% HUMIDITY. AGAIN.

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