Tag: Cobra Kai

You don’t have Control

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Friday mornings are my favorite.  Back at the place this whole F3 thang all began for me.  The men started gathering, and by 5:14 it was a large group…but no one that wanted to ruck…so NASA got to join the bootcampers.  I’m sure he was ready for his Q, but lots of guys were probably holding back for the Capital Ruck Tour on Saturday night.  20 PAX with me, so a quick disclaimer and we’re off.

A little dynamic warmup on our run with high knees, butt kickers, side shuffle.  Made our way to the back parking of  the old River Bleu.

COP: 15 IWs – 25 MNCs – 25 SSHs – 10 LS Squats – 10 Merkins – some yoga stuff – 15 planks jacks – 10 Parker Peters

Mosey over to the Fountain to put in some work

3 rounds of following:

10 Step Ups each leg

20 Durkins

30 Dips

quick 10 count time to mosey.

Move to the red balls for Burpicides

Shared a quick word around Control. See Moleskin.

run to each ball – 3 burpees – run back all the way down to the other side

Read to write, hard to do. After a FEW 10 counts time to mosey again.

Made our way closer to the COT, stopped at a nice patch of grass.

I saw someone had pulled out the Jack Webbs this week, it had been too long…

Jack Webbs to 10

Back to COT:

Ab Lab with American Hammers – Freddie Mercuries – LBCs

Announcements – Praises – Prayers

Moleskin:

I had something to share planed for the PAX.  But on the way to the workout I was listening to the radio.  Not something I normally do. A song came on by Logic.  It’s posted here.  Popular song about depression and suicide.  My nephew had previously shown me the video. That morning it almost brought me to tears.  I modified my message about control.  The trials of life and heartache of loss or depression show us many ways that we are not in control.  That even when things are good we can feel like there are bad.  Give that control to God and ask him for guidance.

Too many kids I’ve been hearing about locally that have lost that control and found no other way out than suicide.  We should be those men making a difference in kids lives so they know there is another way.  Start with your own kids.  Talk to them about life, and pain and failure.  Let them know that everything’s not perfect like social media makes it out to be.  Tell them about your failures and how you overcame them.  Just talk…

An honor to lead,

Royale

 

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Stairs, Stairs and more Stairs – The Swamp 10/13/17

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A cool and drizzling day didnt keep the Pax away.  19 was the number with 5 ruckers and 13 bootcampers. Rad took the ruckers and I had the bootcamp.

We started with a short mosey to the parking lot behind Just Fresh where we circled up to stretch and loosen up. COP involved:

  • SSH x25
  • IW x10
  • Windmills x10
  • Weed Pullers x10
  • Merkins x10
  • Honeymooners/Downward Dogs

Pax were ready so we started The Thang:

I had the Pax split into groups of 3 with one group having 4.  Each Pax would be performing a different excercise using the Pax running the stairs as the timer. Each Pax would rotate the excercises until each Pax had run the stairs twice.  The cycles were:

  • Cycle 1
    • Pax 1 – Up and Down Stairs x5
    • Pax 2 – Broad Jump across parking lot (didn’t anticipate the rain which made this a little tricky)
    • Pax 3 – Flutter Kicks
  • a couple 10 counts
  • Cycle 2
    • Pax 1 – Up and Down Stairs x5
    • Pax 2 – Bear Crawl across parking lot (Tip: Parking lines are slick when wet)
    • Pax 3 – Peoples Chair
  • a couple 10 counts
  • Cycle 3
    • Pax 1 – Up and Down Stairs x5
    • Pax 2 – Recovery run across parking lot
    • Pax 3 – Burpees (CROWD PLEASER)

With that completed we were out of time so we lined up for an Indian Run back to COT where the Ruckers were waiting.

Thanks to Cable Guy for the opportunity to lead.

Until next time, back to the hunt…

 

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The Swamp Thing

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Warmup:

Mosey to parking lot in front of Old Navy

 

COP

SSH x 48

Windmills

Moroccan Nightclubs

Low Slow Squats

Merkins

Mountain Climbers

LBCs

Freddys

 

Mosey to back of Valvoline to hill

Jacobs Ladder

7 Squats/1 Merkin

7 LBCs/1 Bombjacks

 

Mosey to Fountain/Roundabout

Dirty McDeuces

All exercises in cadence

Do all 4 exercises, run lap

 

20 Merkins

20 Lunges

20 LBCs

 

20 CDDs

20 Squats

20 Freddys

 

20 Ranger Merkins

20 Reverse Lunges

20 American Hammers

Mosey back of Home Depot

People’s Chair

Everyone take a seat. Pax on end runs

out, does 5 burpees, runs back

 

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Webb-o-Rama and Snake Hops

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The Golden Corral hosted 27 pax total (about a dozen ruckers, a dozen boot campers, and the rest runners) for fun and pain.  YHC can’t speak for the ruckers or runners, but here’s an account for the boot campers.

Mosey around the north side of HT and circle up in the back parking lot for COP Warm-up:

  • SSH x25
  • Mountain Climbers x20
  • IW x20
  • Windmills x10
  • Low Slow Squats x10
  • Run Stance Switch x10

Mosey between the buildings and circle around to the south side of HT to find a cone.  Partner up:

WEBB-O-RAMA
At each cone pax are to do (in cadence) 2 exercises in the spirit of Jack Webbs (1:4 ratio)

  • Cone 1
    • 1 burpee to 4 run-stance switch
      • Repeat with 2 burpees, then 3 burpees
      • >> Bear crawl to 2nd cone about 20 yards away
  • Cone 2
    • 1 big boy sit up to 4 american hammers
      • Repeat with 2, then 3 big boy sit-ups
      • partner wheelbarrow to third position
  • Cone 3
    • 1 box jump (or step up) to 4 dips
      • Repeat with 2, then 3 box jumps
      • partner wheelbarrow to fourth position
      • During the box jumps, YHC noticed Wheezer had an extra spring in his jumps for a few of the reps and then he fled his wall position for a new spot.  Seems there was a snake on the ground near where he was exercising.  Whether it was actually alive is not known.
  • Cone 4
    • Jack Webb – (1:4 ration) for 3 reps
      • Run around to cone 1

For round 2 of the cones, we did reps 4-6 at each station.

Mosey to the wall on the south side of HT parking lot for to Dora with your partner

  • Merkins – 100
  • LBCs – 200
  • Squats – 300

Back to COT

Great work by the pax.  Special welcome to FNG “Panda”, who looked like a regular out there, despite it being his first time.  It was also great seeing Cobra Kai at a boot camp!  Hopefully the ruckers won’t revoke his membership for taking a step out of the dark side.  Thanks to Decibel for scheduling me to Q.  Look forward to next time!

-old bay

 

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Never left BAM

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It was a beautiful, slightly less humid morning as the PAX gathered at the Swamp. It’s nice to see some new faces around the circle this morning before we split into the boot-campers and ruckers. Some form of a disclaimer was given and off we went toward the Depot.

Normal mix of high knees, butt-kickers, and karaoke’s on the way. Circle up at HD for warm-ups. 25 SSHs, 15 IWs, 10 Windmills, 10 Peter Parkers, 10 Parker Peters, 25 MNCs, 10-Sumo squats.

Mosey to Books-A-Million lot.
Suicides starting from far cub and using each parking divider (4 trips).
Leg pyramid: 10 Burpees, 20 1-leg lunges (10 each), 30 Mtn Climbers, 40 Squats, 50 SSHs, 40 Squats, 30 Mtn Climbers, 20 1-leg lunges, 10 Burpees
Suicides – audible to only 3 trips.
Merkin clock: 1,4,7,10-Diamonds / 2,5,8,11-Wide Arm / 3,6,9,12-Regular. Go around the clock and do the merkin type. (I hadn’t done this in a while and now I remember why).
Suicides – 3 trips
Ab time: 15 Flutters, 20 tiny circles (10 each way), 15 Freddie Mercury’s, 15 LBCs
Suicides – 2 trips
Small jack pyramid: 10 Bomb-jacks, 20 Plank-jacks, 30 Seal-jacks, 20 Plank-jacks, 10 Bomb-jacks
Bear crawl suicide – Bear crawl from end of one parking lane to beginning of other lane, 1 merkin, backwards bear-crawl to start, 1 merkin. Did this 5 times.

Mosey back to COT for some dying cockroaches before the ruckers came in.

We never left the BAM lot but I tried to throw a little bit of everything in today. Great job by everyone. I’m always honored to lead this group of impressive PAX. Thanks CableGuy for the opportunity.

Logging out,
Mainframe

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