Tag: Cheddah

Treehugger Ruck WOD at Chupacabra

Leave a comment

We honored our brother Treehugger with a Ruck version of the WOD.
5 rounds of:
10 sandbag rows
20 flutter kicks with ruck overhead
30 merkins
40 yard sandbag toss
50 yard sandbag farmers carry
1/4 mile run/ruck

It was a sweat fest and the merkins with the ruck on received the most complaints.

We prayed for the people affected by the accident at the beginning of the bear race, prayers for our families and for patience and balance on our minds.

I will suggest to keep a water bottle handy when working out in this heat and humidity, I had to pull mine out of the car 10 minutes into to WOD.

Stay hydrated brothers!!

TClap |
0

Slash’s Slam

Leave a comment

WARMUP: dynamic: exercise>Mosey>rinse/repeat

THE THANG: 4 Corners. Each corner had two exercises. Do exercise 1 run to middle for 3 burpees run back out to next corner. Complete rotation. Rinse/repeat with exercise 2. 10 reps each. Continue with 8 reps then 6 reps.
MARY: various all counted by Repeat

Armory is funny. How do you keep fresh what is essentially the same thing. Maybe that can be true for all workouts. T-Claps to those creative types that continue to push and find new wrinkles to keep pax engagement high. While four corners isn’t new, nor the exercises, hopefully the style and rep count kept it interesting.

Lots of #mumblechatter today. Mainly about the music selection (and the size of Repeats bell). We had two camps- I’ll just say the cut line was 45/older and 44/younger. The DJ spun the debut album of Cinderella. Hair band hierarchy. And while they may have sound all the same(to some), you knew every dang word. Lucky for 44 crowd- the entire record is only 35 minutes.

Lastly- there is no one like @slash. #Slam

ANNOUNCEMENTS:
Blood donation coming up mid July.
Final Countdown CSAUP this fall.

TClap |
0

Not Naked, Not Afraid, Just a VQ with a Crew

Leave a comment

Slow Burn was smoldering this morning with 23 strong men choosing the gloom over the ‘sack & supporting YHC for my VQ! Some special guests were among the group: 2 PAX made the trek from Metro, and we welcomed our newest FNG (Cousin Eddie), EH’d by Rebel. Conditions were great – sky was clear & the rain last night cleaned the streets off for us, but also washed away my exercise notes from the curbs (lesson learned & more on that later)! It was the perfect setup for a VQ…

Started with the 5 Core Principles & Disclaimer, then got right to it.

WARMUP:
A short mosey around the parking lot
SSH x20
LSS x10
Alternating Lunges x10
Slooow Merkins (3-count down) x10
Imperial Walkers x10
Token Burpee x1

THE THANG:
Today was a somewhat of a hybrid of Pearls on a String / 11’s

Started at the 1st Street Light in front of Lowe’s Contractor Parking/Pickup
First “Pearls Set” was 10/ea: Merkins > LBC > Squats > Flutters > Big Boys > Plank Jacks
Then the “11’s Hybrid” component, which was 1x Flying Squirrel
Mosey up the road to the 3rd Street Light (back toward Empire Pizza)

Next was 9/ea of the Merks > LBC > Squats > Flutters > Big Boys > Plank Jacks
And 2x Flying Squirrels, then Mosey back to the 1st Street Light

Mosey & Repeat: 8/ea + 3, 7/ea + 4, etc. The exercises quickly moved from the main drive into the parking lot to get away from traffic. The last two rounds/sets were done in cadence – not just for my own accountability, but wanted everyone to finish together.

Short mosey back to the flag, where Mary joined us for the last 6’ish minutes. The unofficial total distance was just shy of 1.5mi (I haven’t yet joined the Strava cult).

I think the mumble chatter was good, though I was deaf to most of it as I was putting everything I had into calling exercises, trying to catch some breath in between, and pushing myself to just keep going!

Upon the clock striking 6am, the PAX graciously provided some feedback from the workout. I’ll remember to speak louder than what feels necessary (especially when in close proximity to a highway!), consult amazon to get my hands on some water-proof chalk (which sounds like it would be a parent’s nightmare… isn’t the fact that chalk doesn’t last is what makes it acceptable for the 2.0’s?!), and a Q should call an audible when needed & modify their own weinke to ensure the Q can complete it (I fumbled on completing the 9x Flying Squirrels, though I did pull it together & knocked out the last 10 when it was time)!

HUGE THANKS to Weezer – it was an incredible honor & privilege to have the opportunity to lead such an awesome group this morning. Huge shoutout & THANK YOU to Grizzly (my original EH’er) & WhatDid for making the early drive down from Metro (and THANKS to Shady for passing the note to them!). And another HUGE THANK YOU to all my PAX brothers who showed to know this morning. It was amazing having such a strong turnout! The support was more than humbling!

MARY: Yes

ANNOUNCEMENTS: Read your newsletter. 2nd F Lunch today (was today). F3 Dad’s this Saturday @ WEP.

COT: Praises & Prayers all around.

TClap |
0

Board of Pain

Leave a comment

The Thang:
Finish each exercise before moving on to the next. In between, complete a recovery run. Normally, distance is 1/4 mile.

§Burpees – 100
§ Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
§ Ski Abs – 100
§ Merkins – 100
§ Deep Squats – 100
§ LBCs – 200 (beaker – 200)
Carolina dry docks – 100 (Cheddar, Shady, Funhouse, NASA – 100)
§ American Hammers –100 (yard sale – 100)
§Mac Tar Jai– 100 (Double D – 12, Bonsai – 35, Happy Hour – 40, Imagineer and Cohiba – 100)
§ Jump Squats – 100 – (Fish Sticks – 80)
§ Mountain Climbers – 100
§ Shoulder Raises – 200
§ Mary Catherines – 100
§ Hello Dolly – 200
§ Wide Arm Merkins – 100
§ Squat Jacks – 100
§ Nippler– 100
§ Burpees – 100

Shout out to the originator, Jekyll. He started this many years ago. Each week during the month of June, he would q this workout at Laces. Pax would show each week trying to get better each week.

I have a love hate relationship with this workout.
1. First workout I posted to in the Fort (many yrs ago)
2. 2nd workout I brought Shady to. He hated me for a few days after
3. First workout I q’d after my heart attack (2 yrs ago). The one and only time I believe Pax allowed the Q to clipboard Q.

TClap |
0

sleeveless loops for Cheech

Leave a comment

WARMUP: 1 min plank of gratitude. Each man must say one thing he’s greatful for. Go around the circle until time is up. SSH, HOLA HOOP, HOOP Hola
THE THANG: introduced necessary exercises during warmup. . Going to run around front parking lot loop and stopping at each corner to do one set of a given exercise. 4 corners with standing penguins, cha-cha merkins, jump lunges and suicide squats. Got close to 3 miles in. Also paid tribute to the five year anniversary of loosing one of our own. Sleeveless4cheech. To honor John “Cheech” Flanagan
MARY: nah
ANNOUNCEMENTS: read your newsletter
COT: Flounder took us out with praises for his son Gump to return safely back from Africa.

TClap |
0

4 Men and a Robotic Bird

Leave a comment

It was a muggy morning in The Fort, as 4 HIM decided to get up 15 minutes earlier than all of the land of milk🥛 and honey 🍯 and accelerate.

We rucked over near Dolce Lusso in Kingsley for some highlights and some stair work. The exercises was crazy eights which ended up being crazy nines. It was 8 Merkins at the bottom of the stairs, then we rucked two flights of stairs and did 1 Overhead Press on the other side of the stairwell. There was a total of 1.5 miles in stair work and a plethora of Merkins and Overhead Presses.

We then rucked around the Kingley loop to cap off the workout.

Back to COT for prayers and praises. 🙏🙏

JWOW

TClap |
0

Shield Lock Brothers Take On 6 Of The Finest Pax At The Fort, 2 Scared Pax Ran Trails

Leave a comment

Cheddah led us for the first half

WARMUP:
Warm up – cherry pickers, windmills, imperial walkers, mountain climbers

THE THANG:
Balls 2 wall/wall sits for 2 rounds

Run to the hill in front of Pike

Jacobs Ladder
Start with 10-Hand release merkins Bear crawl up the hill then 1-big boy sits ups, Crawl bear back down. the mode of transportation changed from bear crawls/crawl bears, lunges/reverse lunges, run/nur

YHC took over after 30min

Run to the wall across from veterans park

10 Muscle up

Catch me if you can Indian run with 2 burpees to each stop

First stop the top of hill by Fortmill church of God

5 Kraken burpees
5 Lunge lunge Squat

Second stop Hill st and unity st near the cemetery

5 Kraken burpees
5 Lunge lunge Squat
10 Merkins Hold at the bottom
10 Worst worst LBC

Third stop WEP at HWY 160

5 Kraken burpees
5 Lunge lunge Squat
10 Merkins Hold at the bottom
10 Worst worst LBC

ANNOUNCEMENTS:

Read your news letter.

Grinder Thanks for the opportunity for us to lead

TClap |
0