Tag: Cohiba

Where’s the breeze?

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WARMUP:
Mosey
20 SSH IC
10 Windmills IC
10 LSS IC
Yoga

THE THANG:
Started with 11’s – pull ups and feelings on guardrail

Then went down to tennis courts where weights had been laid out at concrete bleachers. 8 stations consisting of
45lb steps ups – 10 each leg
20 flutters
25lb Front Raises – 10 reps
20 Hello Dollys
45lb bent over rows – 10 reps
25lb squats – 20 reps
25lb curls – 10 reps
25lb – tricep ext – 10 reps

Almost finished 3 circuits before running back to COT.

On the run back, stopped at last 4 light poles for 5 Imperial squat Walkers.

MARY:
Shoulder Taps, Box Cutters and Dying Cockroaches.

ANNOUNCEMENTS: Coffeeteria this morning, convergence on the 4th, blood drive on 7/14.

COT: Stays in COT… except happy anniversary to Battle Bot and M!

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Recess at Block Party

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WARMUP: 10 Burpees OYO then grab bricks from DD’s truck and mosey to bank parking lot

THE THANG: Pax moseyed from bank to WEP and back to bank with a partner and two bricks for each pair of pax. One partner had the bricks and they were traded back and forth between partners after each exercise throughout the workout. We did all sorts of fun stuff, including:

Merkins
CDDs
Wide arm merkins
Burpees
SSHs
Seal jacks
Moroccan Nightclubs
Peter Parkers
Parker Peters
Bombjacks
Plank jacks
Flutters
Dollies
American Hammers
Man makers
Pull ups (for Trucker)
Wheelbarrows
Bear crawls
Crawl bears
Lap around the playground
Overhead presses
Boxer punches

MARY: Rebel finished off the pax with a bit of Mary in the lot

ANNOUNCEMENTS: QSource on Tue at Baxter Starbucks, Coffeeteria on Wed at Kingsley

COT: Great to have Cousin Eddie out for his 2nd post after FNG status last week. T-claps to Rebel for helping him launch well and to Cousin Eddie for giving Rebel some added purpose!

The workout today was inspired by Sprockets from F3Boone, who led a brick based workout 2 weeks ago. The intent today was to break out of our routine and to create an extra push and some accountability with a partner.

After 10yrs+ posting in The Gloom, I still find it tough to roll out of bed at 0430 most mornings. It’s easier than it once was but it’s NEVER easy! I know that I’ll get better if I post, but I’m also susceptible to the voice in my head saying “you need some sleep” or “you can still exercise on your own at 0600”. Either or both might be true on any given day, and when I’m focused on ME, then the odds of me giving into that voice are high. The key to rising early and posting with you, my brothers, is when I can focus outside of me and instead see YOU. I know how much I’ve needed you over the years, which reminds me that there are many mornings when you need someone else beside you in the Gloom. Making that choice to be that someone is always the extra push I need to get out the door. When I can surrender my self, my ego, my petty simple desires…that’s when I find that something extra — another gear, a purpose, inspiration, the Holy Spirit…whatever you call it for yourself. Surrender…give your morning for your brother…it’s a small sacrifice with a HUGE payoff.

Thanks to Kermit for the honor of leading the pax this morning!

Keep Posting!!!

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Omaha, Omaha! These streets have no name.

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WARMUP:

Got the WOD inspiration from Florida Georgia line day before while working the BoFlex. Board of Pain w/ acrostic SIMPLE.

Decided rk take 1 of 2 routes, hit WEP, run laps starting from playground OR run to QT and instruct the 12 to use discretion to stop, wait for 6 and execute BOP.

Rolling in and catching an earful of healthy mumblechatter, decided neither. We will run randomly to dimmly lit parking lots and execute BOP.

Ran up to the old Kimbrells for a little warmup.

– Low slow squat with a jump at the end. @darkhelmet informed me that it was called a squat jump

– imperial walkers

– shoulder taps

– stretches

THE THANG:

An arbitrary count if 15 for each exercise.

Board of pain:

S Shoulder taps
I Irkins
M Monkey Humpers
P Plank Jax
L Lunges
E Burpees (burpee has an E in it)

Run to 1887 Brewery, BOP

Run to the government building on the left on way back, BOP.  After much debate, no one knew what building it was and we found ourselves back at Kimbrells.

By then we started to spread out, causing more chaos.

Run down, take left at Amor and hit parking lot on left, BOP.

Per Jihnny Utahs request, hit Litte Caesars, BOP.

Run past COT, on left side of street, hit parking lot with kong brick wall, BOP.

Head back to COT for some Mary.

ANNOUNCEMENTS:

Newsletter

COT:

Quoting ZBB “ I have everything I need, nothing that I dont” was a pleasant reminder on being content and thankful for your blessings. Happiness is fleeting but joy is eternal.

Rather quiet, everyone’s life must be perfect.

NMS

I explained this was a clear demonstration how not to Q a workout.

You need to be flexible and know your PAX but you must be able to articulate clearly amidst the chaos of the gloom especially with the strong mumbkechatter hell bent on throwing you off and distracting you.

I personally wouldn’t have it any other way and am thankful for the PAX that showed and their relentlessness. Blessed to have this brotherhood in my life and always am appreciative to serve at BP.

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For my OnlyFans

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WARMUP: Shake weight

THE THANG:

AMRAP Workout

Russian twist x15
Chest press x10 ea
Lat pull down x10

Swing x20 (lat x10 ea)
Tricep x10
Row x10 ea

Cleanjerk/snatch x10 ea
Front raise x10
Curl x10 ea

MARY:
ANNOUNCEMENTS:
COT:

Lots of discussion on house issues and how to recoup your money. Airbnb, OnlyFans… etc

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Board of Pain

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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.

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Warmup hanging out with the bot

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WARMUP:

SSH
low slow squat
merkins

mosey down left side of school
changing mode of transport at each light pole
mosey
nur
bear crawl
karaoke
lunge walk

stop at end of blacktop
suicide runs down the length of the driveway area using the 4 lights as the stopping points

3 rounds. 1 minute each. Split into 2 groups
Group 1 – dead hang
Group 2 – Plank
Switch
Group 1 – dead hang
Group 2 – Al Gore
Switch
Group 1 – dead hang
Group 2 – hold a lunge
Switch

activating the lats during a dead hang helps with the movement and also recruits more muscles to punish. We don’t do a lot of grip work, nor pullups due to the nature of the F3 sites, so I think this is important to incorporate OTB or more regularly in workouts.

AMRAP 12 minutes
20 merkins
20 plank jacks
20 bomb jacks
5 burpee pull-ups (PAX can use their momentum from the jump to assist)

THE THANG:

5 pull-ups
Mosey back to COT

MARY: yes

ANNOUNCEMENTS: lots of 2nd F

COT: Named our FNG Focker. He is Funhouse’s daughter’s boyfriend so it seemed appropriate. 17 year old who is going to be a senior at Catawba Ridge, and we are glad to have him.

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Juneteenth 2022

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Warmup:
SSH x19
Windmill x6
Burpee In cadence x10
Swings x89 (89 years from 1776 to 1865)

Move to far parking lot
13th amendment (abolishing slavery)
1 manmaker
3 squat thrusters
13 rounds

14th amendment (birth-right citizenship, equal protection under the law, insurrectionists can’t hold office)
1 manmaker
4 snatches (2R, 2L)
14 rounds

15th amendment (right to vote guaranteed without regard to race)
1 manmaker
5 cleans
Only had time for 2 rounds

At COT
6 burpee snatches
19 merkins

The workout setup worked pretty well for some mumblechatter and discussion. Good to recognize the emancipation day when liberty and justice for ALL was made the law of the land.

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Bricks or Burdens

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WARMUP: Mosey around parking lot twice mixing in buttkickers, high knees, & shuffles. Circled up and performed WindMills in cadence x 5, 3 burpees oyo, CherryPickers in cadence x 5, 3 burpees oyo, Moroccan KC in cadence x 10, 3 burpees oyo, Merkins in cadence x 5, 3 burpees oyo
THE THANG: Everyone was instructed pick up bricks out of the back of my car. PAX were instructed to hold onto those bricks for the entire workout.
1st Round – While lunge walking 10 yards PAX had to raise bricks out to the side with each lunge. Once we reached our 10 yard destination we performed 10 Bomb Jacks with bricks. Did this for 5 stations.
Round #2 – Jack Webb – 2 exercises with 1:4 ratio concluding at 10:40. Exercises were Merkins on bricks and Overhead Claps with bricks.
Round #3 – Same stations we used for the previous lunge walk were used to perform a Burpee Suicide ladder. Starting line – 1 burpee, run to first station 1 burpee, run back to starting line 1 burpee, run to 2nd station 2 burpees, back to starting line 1 burpee, so forth and so on, 5 staions.
Round #4 – Supermans with Bricks – Lay on your stomach, performed 10 sec holds in 4 different positions -Superman, Field Goal, Airplane, Ripcord. Once PAX had a good understanding of the positions we went through them again with a 7 second hold and no breaks in between positions.
Round #5 – Indian Run with Bricks 3 times around the parking lot. If you’ve never ran with bricks you are missing a real treat.
Round#6 – Same routine as the 1st round, but with backward lunges as travel mode and instructed to raise bricks straight ahead, at each station PAX were instructed to sit in the Al Gore position with bricks raised to the front and perform 10 pulses. JWOW’s form was noticeable!!!
Round#7 – Circle up and get on your 6. Completed 25 toe touch crunches with bricks in cadence, 20 reverse crunches in cadence, 15 V-Ups with Bricks, and then 20 oyo WindShield Wiper leg raises. DONE!!!
MARY:
ANNOUNCEMENTS:
COT: Each PAX shared a praise, good conversation, awesome fellowship!!!

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Bricks or Burdens

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WARMUP: Mosey around parking lot twice mixing in buttkickers, high knees, & shuffles. Circled up and performed WindMills in cadence x 5, 3 burpees oyo, CherryPickers in cadence x 5, 3 burpees oyo, Moroccan KC in cadence x 10, 3 burpees oyo, Merkins in cadence x 5, 3 burpees oyo
THE THANG: Everyone was instructed pick up bricks out of the back of my car. PAX were instructed to hold onto those bricks for the entire workout.
1st Round – While lunge walking 10 yards PAX had to raise bricks out to the side with each lunge. Once we reached our 10 yard destination we performed 10 Bomb Jacks with bricks. Did this for 5 stations.
Round #2 – Jack Webb – 2 exercises with 1:4 ratio concluding at 10:40. Exercises were Merkins on bricks and Overhead Claps with bricks.
Round #3 – Same stations we used for the previous lunge walk were used to perform a Burpee Suicide ladder. Starting line – 1 burpee, run to first station 1 burpee, run back to starting line 1 burpee, run to 2nd station 2 burpees, back to starting line 1 burpee, so forth and so on, 5 staions.
Round #4 – Supermans with Bricks – Lay on your stomach, performed 10 sec holds in 4 different positions -Superman, Field Goal, Airplane, Ripcord. Once PAX had a good understanding of the positions we went through them again with a 7 second hold and no breaks in between positions.
Round #5 – Indian Run with Bricks 3 times around the parking lot. If you’ve never ran with bricks you are missing a real treat.
Round#6 – Same routine as the 1st round, but with backward lunges as travel mode and instructed to raise bricks straight ahead, at each station PAX were instructed to sit in the Al Gore position with bricks raised to the front and perform 10 pulses. JWOW’s form was noticeable!!!
Round#7 – Circle up and get on your 6. Completed 25 toe touch crunches with bricks in cadence, 20 reverse crunches in cadence, 15 V-Ups with Bricks, and then 20 oyo WindShield Wiper leg raises. DONE!!!
MARY:
ANNOUNCEMENTS:
COT: Each PAX shared a praise, good conversation, awesome fellowship!!!

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Unlucky 7s

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WARMUP: Started with a light mosey around parking lot and then started the following exercises: SSH, Windmills, Morrocon NC, Merkins, Hillbilly Walkers, Big Arm Circles, Cherry Pickers, and Calf Raises.
THE THANG: Started with Lucky 7s between Burpees and Squats. Then did (3) rounds of Pain which included (10) Burpees, (20) Shoulder Taps, (30) Peter Parkers, and (40) LBCs all at each light pole and landscape island with a mode of transportation between them as Round 1 was Bear Crawl, Round 2 was Lunges, and Round 3 was Crab Walks. Then we did (30) Bomb Jacks and went for another light mosey around the parking lot. Between all this great work, we talked about Q-Source Topic Q2.4 Positive Habit Transfer
MARY: Box Cutters, American Hammers, and Flutters
ANNOUNCEMENTS: Read your newsletter and (2) PSAs from Twister about Life Insurance.
COT: Safe Travels for Slow Jams Dad and someone’s friend recovering from surgery.

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