Tag: Cash Flow

RPG/Varsity Convergence

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It was a beautiful rainy morning. 17 dudes converged under the awning at NaFo. A dozen or so arrived by 05:00 for some Sasquatch Broga. Around 05:20 we started the Varsity Bootcamp. This is usually when the RPG guys would take off running but since it was raining cats and dogs, everybody decided to stay for my beatdown. I appreciated the crowd.

The Warm Up: Broga w/ Sasquatch and then 25 SSH
The Thang: HIIT as follows:
Burpees: 60s
Rest: 45s
Merkins: 45s
Rest: 20s
Squats: 45s
Rest: 20s
LBCs: 60s
Rest: 20s
Mountain Climbers: 45s
Rest: 20s
Bear Crawls: 1 lap around the circle
Rest: 45s
Imperial Walkers: 45s
Rest: 20s
Plank Jacks: 45s
Rest: 20s
Monkey Humpers: 45s
Rest: 20s
SSH: 60s
Rest: 20s
Flutter Kicks: 45s
Rest: 20s
Rosalitas: 45s
Rest: 20s
Alternating Shoulder Taps: 45s
Rest: 20s
Bomb Jacks: 45s
Rest: 20s
60s Intro to the new Site Q Splinter
Rinse and Repeat from the top

I enjoyed this workout more than I thought I would. I love the Seconds app and HIIT style. I encourage the Pax to give it a try for a workout. It’s worth the price to upgrade to the full version.

COT
Shovel Flag Handoff off from Harry Carry to Splinter

I am extremely proud of my good friend Splinter. It took 2.5 years of EH’ing to get him out in the gloom. Now he’s running with the Big Boys 4-5 days each week and responsible for an AO. ‘At a boy Splinter!

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Keilbasa Beat down

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10 Swings

Run

Swings, Squats

Run

Swing, Squats, Curl (L/R)

Run

Swings, Squats, Curls, BBS

Run

Swings, Squats, Curls, BBS, Shoulder Press

Run

Squats, Curls, BBS, Shoulder Press

Run

Curls, BBS, Shoulder Press

Run

BBS, Shoulder Press

Run

Shoulder Press

10 min of Mary

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ISI DORA at The Armory

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It has been 1 year and 5 days since YHC last Q’ed at The Armory. Quite a few fond memories of the AO… including almost splashing merlot under the leadership of Assassin. Always a privilege to be asked to lead such a fine establishment. The cars just kept rolling in this morning… and luck would have it that an even number of PAX showed up. A few newer faces appeared and YHC was happy to be introduced. 

0515

Disclaimer

Proverbs 27:17 –

Mosey to Concrete Benches w/bells.

COP in Cadence

10 x Diamond Merkins on Bells

10 x KB Swings

5 x Burpees

10 x OH Press

20 x SSH

Overhead Hold KB while YHC explains weinke. 

ISI DORA

Tell PAX to partner up with someone of equal “shape” or “fitness.” PAX 1 does exercise, PAX 2 moseys out and back to a determined point. Both PAX keep number of reps secret from one another. Once the specific movement is completed, disclose number of reps. PAX with lower number of reps does a penalty exercise to make up the difference. Other partner planks in the meantime. The goal of this is to push your partner to do more reps than you. To run faster than you. To push them to push you. To sharpen each other. 

Round 1 – Lower

Movement/Penalty

Goblet Squat/Bomb Jacks

KB Swings/Bomb Jacks

Alternating Lunges/Bomb Jacks

Step Ups w/Bell/Bomb Jacks

Round 2 – Upper

Straightaway Sprints Three Islands Out + Back

Movement/Penalty

Strict OH Press/Halos

ALPOs/Halos

Curls/Halos

Skull Crushers/Halos

Round 3 – Full Body/Hybrid Movements

Movement/Penalty

Turkish Get UPS/Man makers

Burpee Snatch/Man makers

1 Arm Clean and Press/Man makers

Z Press/Man makers (American Hammer body position with OH Press)

 

Five minutes left – head back to COT to knock out some Mary.

American Hammers w/KB x 20

Flutters w/press x 20

Hello Dolly w/extended hold x 20

KB 3 Count Sit Ups x 5 (as Dirty Harry put it – it’s like the Big Boy Sit up and the American Hammer got together and had a baby). 

0600

Announcements

The Fort has a birthday coming up! Look out for info on Slack.

Alcatraz will have the most mumble chatter ever as Stang and Trucker co-Q this Saturday.

Prayers/Praises

Truckers 2.0 – injured and cannot play football at the moment – pray for his spirits to remain high as he navigates a tough situation. 

Pray for our children – especially those who are most impressionable right now by every message being thrown at them. Nature Boy said it well that he’s at a point in his life where he and his peers are most susceptible to influence from outside sources. 

Prayers for we as fathers to lead our children on the right path while they navigate their daily challenges. Prayers that we can push them on toward Christ. 

Today was fun. It involved much sharpening and the group in attendance was quite encouraging. Props to Band Camp for keeping up with Tesh, to Dirty Harry for not splashing merlot, and to Singlet & Nature Boy for literally sprinting every time I saw them running. Oh to be young…

Thanks UHAUL for the privilege to lead.

Punch List out. 

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What Hill?

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As always, love having the opportunity to lead.

Today, kettlebells at The Snake Pit…

15 HIM looking to work hard came out for the latest edition of what I would like to characterize as a solid beatdown, most others would call stupidity.

Off we went.  Hold up – I broke the cardinal rule of disclaiming the disclaimer…and what was worse, we had an FNG.  Fear not, we have a astute bunch that quickly pounced on the oversight.  So I disclaimed the disclaimer and we were off – for reals this time.

For those who have not participated in a SoD beatdown, running with the bells in commonplace. We mosey’d to the top of the hill, next to the football stadium, to collect the 6 and begin our warm-ups.

A cocktail of warm-up exercises including SSHs, windmills, imperial walkers, planks, and mountain climbers were served up over several stations as we made our way down the hill to the main event.

At the bottom of the hill, we found ourselves at the base of different hill perfectly suited to run up and down (with the bell).  This was the main event…

Rotating through the exercises, the PAX were instructed to perform and 1 exercise at the bottom of the hill, run to the top, perform a different exercise, run back to the bottom, and then rinse and repeat with the next exercise.

Bottom:

(1)Plank Rows w/ merkin, (2) Curl into O/H Press, (3) O/H Press into Tricep Extension – all with the bell

Top:

(1) Box Jumps, (2) Step Ups, (3) Calf Raises – all with the bell

Once the PAX completed 3 sets 9 times up and down the hill, some additional upper body and leg work was completed (going up and down the hill), followed by a few “jail break” sprints back up the hill.

With several minutes left before COT, the PAX mosey’d their way back up the original hill to the reward of body destroyers until COT.

Count-o-Rama, Name-o-Rama, FNG Name:(Gilligan), Announcements, Prayers/Praises, Closing Prayer

As always, great to lead this group of HIM – everyone challenged themselves and put in some nice work this morning.

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The Barry Loop at RPG

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Sasquatch and BodyWash delivered at RPG.  Sasquatch started two minutes early and finished one min late, with Body Wash picking up the Pax with a strong “Barry Loop” path for the Cardio portion of RPG. (not to mention no sun and 20 degrees cooler.)  The humidity levels remained above normal and turned the fellowship run into a strong outing.

Nice work by all!!

 

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Are my arms supposed to be so floppy…?

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Well, there was a bit of smack talk on the Slackiest of Slacks on Sunday night which led to a barn burner of a workout Monday morning…  There was also some Tweeting on behalf of Tweeterless-YHC about the lack of adult supervision with JWOW being DR rocking a banana hammock and a piña colada…

The PAX began with some warmup SSH, Tappy Taps, Hillbilly and Imperial Walkers and then a quick run to the cones to explain the pain program for the morning…

The plan for the morning was TWO count them TWO DORAs…  Concern from the Q that we would run out of time, but clock be darned we set off with lifting heavy things.

First, the time keeping device…  either a short run, probably only 15 meters away for 5-10 burpees, PAX able to chose their burpee count, OR roughly 80 meters or so with 10 Merkins at the cone.

While this was the time keeping device, the following were the sets of pain for the PAX:

DORA #1

1) 50 Snatches     2) 100 Skull Crushers

3) 200 Kettlebell Swings     4) 300 Chest Press

DORA #2

1) 50 UHauls     2) 100 Big Boy Sit-ups (w/ press)

3) 200 Hammer Curls     4) 300 Flutters with a Press

Believe the PAX all completed the assignment and there was much weeping and gnashing of the teeth by the PAX.  Noodle arms in the present, but beach worthy upper bodies by Thursday.

For those hyper focused on the playlist of choice… Gen X Mix on Amazon Music

IMG_1104

The Armory – 2020-07-20

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Day after the “Barry” – Same location – RPG

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6 PAX and an amazing doggie showed up at RPG in an attempt to add some much needed Flexibility  training.  Sasquatch did not disappoint as the mumble chatter was running wild. (Clearly, the pain endured (not less than 8 hours earlier) admonished by a CakeBoss CSAUP “The Barry” was still present and accounted for by the PAX.  Nice work by all.

 New Location   – Pyramid building – 7000 Regent Parkway – (same location as the “Barry”)  was also given 3 thumbs up by Pax who live within walking distance.  Hmmmmm….

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