Tag: Cooter

Burpees and Detours at Colosseum

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5 pax arrived at Colosseum ready for a strong start to a Tuesday morning. No FNGs, the disclaimer was given and we were off… or so I thought. YHC quickly aggravated a recurring leg issue and we came to a grinding halt. (Queue the sound of the needle sliding off a record) Fortunately, Router had been briefed, he took the Weinke and ran with it and the remaining pax to the lot behind GHES/GHMS for:

20 Low Slow Squats
20 SSH
10 Windmills
20 Mountain Climbers

This was then followed by an extended mosey to the small parking lot at GHES for:

11 Merkins
20 Mountain Climbers
15 Flutter Kicks

The pax proceeded to the gates at the bottom of the hill for some Jacob’s Ladder consisting of 10 burpees at the bottom of the hill and one CDD at the top. (55 of each for those who don’t want to do the math)

Once completed, the pax moseyed back to GHMS and met up with YHC who had been doing an ongoing loop of Low Slow Squats, LBCs, Merkins, American Hammers, Bench Dips and Planks. With limited time left, the pax completed two rounds of Mary (American Hammers and LBCs)

Before heading back to COT we spoke about GHMS student Cameron Ward who passed away in 2000 at the age of 13. There is a memorial bench between the flags just outside the main entrance so a part of him is at every Colosseum. The pax finished with 13 Merkins (loud) in his honor.

COT – Announcements, Prayers and Praises

TClaps to Router for taking the Q with next to no notice and ZERO hesitation or pushback. While not being part of the pax, YHC was looking for the greater lesson to be learned. Router likely did not see what he did as significant, but it’s a great reminder of the importance of helping others and what it means to those you help when you step up.

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Laces Out Runner, sleeps in, still gets to Q Laces In

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YHC normally posts at #LacesOut on Thursdays and enjoys the banter with the #LacesIn crew, as they get to sleep-in for the 0515 start (LO launches 0500). Thanks to Lil E for the chance to Q with our FMHS AO-mates.

YHC didn’t want to venture too far from my Thursday roots, so we headed for FMHS football stadium and track for our morning DownPainment.

Mosey around practice field x1
COP in center of football field
  • SSH
  • Windmill
  • Merkins
  • Mountain Climbers
  • Squats
  • Peter Parker
  • Parker Peter
  • 10 Count Honeymooner
Mosey to stairs at field level of football stadium
Everest x2
  • (up stairs) – lunge L, squat, lunge R, squat
    • 5 burpees OYO, Plank until the Six
  • (Down stairs) – recovery down
    • Reverse PAX order, Rinse Repeat
Mosey to goal-line of football field
Paula Abdul with Mary —> think 2 steps forward, 1 step back! YHC had placed Blinky running lights to give the PAX visibility in the darkness of FMHS football. PAX commented on how they loved the field of ground rubber pellets between their fingers in the morning.
  • 20 yard forward Crabwalk, exercise
  • 10 yard back Bearcrawl, exercise
  • Going to we hit 50 yard line
  • wait for six to do exercise
  • Crabwalk 20yards (20)
    • 20 LBCs
  • Bearcrawl 10yards (10)
    • 20 Flutter
  • Crabwalk 20yards (30)
    • 20 American Hammers
  • Bearcrawl 10 yards (20)
    • 20 Box Cutters
  • Crabwalk 20 yards (40)
    • 20 Freddie Mercury
  • Bearcrawl 10 yards (30)
    • 10 Captain Thor’s —> thanks to Dark Helmet for the cadence count!
  • Crabwalk 20 yards (50)
Dark Helmet commented “what’s next? Sprints?” So we Omaha’d and did sprints
  • Run 50 to 10
  • Backwards run to 50 (repeat until 20-10)
    • 10 Burpees OYO
Ring of Fire – to check if the PAX abs were still working, we got in circle head-in, feet-out at 45-degree to see if PAX could manage getting lefts pushed down. Maybe this is called Duck Duck Goose
PAX collected all the Blinky lights and moseyed to the stairs again
Box jumps on wall x21
Mosey back to back stadium wall
  • Wall Sits for 1.5min with hand claps on 2-count
  • Balls to Wall for 1min
Back to COT
Boeheim lead the COT
Prays to World Wild Leader and pregnancy, Cake Boss sister, Country, Families

 

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I call this one the rope a dope…

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Ok so right off the gate I have to say tagging 30 people is a chore, but I love all of you so I did it anyway. I dont get the opportunity to Q Slow Burn a lot so I am always grateful when the chance arises. One thing that never ceases to amaze me is the amount of folks that go to the Burn. I wanted to bring some things to those folks they may not have been exposed to before. We started as any other day with the disclaimer and identifying the FNG in the crowd EHed by Smithers. Off we went…

The thang

Slow mosey down to the parking lot in front of the old Baxter Fun house. We kicked butts and high knees along the way. Dark Helmet got a little handsy. Circle up for some windmills, merkins, and Moroccan night clubs. The counts ranges from 15-3 depending on my vibe in the air. Mainly I just get tired of the same old 10 or 20 counts. Q tip #1- DO THINGS DIFFERENTLY once in a while

Mosey over to the road leading back towards Armory. Next we were going to work on pacing. The object is to run the same distance over the same time repeatedly. First was a 1 minute run toward Forest Hill church at whatever pace you need to hold to get to 1 mile. So if you are a 5 minute mile guy, then run fast. If you are a 20 minute mile guy, then basically walk. This was a true UVU. We ran for 1 minute out then had a 1 minute rest. Then 1 minute back. Most ended right were we started. Next series was 2 minutes out, 1 minute rest, 2 minutes back. Again, other than Long Shanks, everyone ended close to where they started. This is a great training exercise for anyone trying to figure or work on pacing.

Next we went over to the Lowes sitting wall (or we sit on Lowes, idk). Count off by 1 and 2. Team 1 inch wormed out to a line in the parking lot then mosey back. 2s keep sitting on the wall. Once back switch. We did 2 rotations of this. We then did 2 seriees of bear crawls in this same manor. To cap it off was a series of slow merkins. 3 count down… to 10 I think.

Next we meandered over to another area where to everyone’s surprise we found a kettle bell coarse laid out. Everyone had their opportunity for rows, presses, swings, hay bailers, and curls. Whilst others waiting we did squats and merkins.

For my final trick we moseyed over to the gravelish lot next to Empire pizza. Here we partook in some HIIT style training. 1 minutes ARMAP burpees , rest, then 1 minute AMRAP merkins. COT

Prayers for Spitz to be the sounding board for a youth. Prayers for that boys family. Invergence on the 29th and convergence on the 30th where YHC has part of the call so I hope to see you all there.

Moleskin

So here is where things twisted everyone’s mind. I explained that we had actually performed workouts from 5 different style AO’s in a single Q. The warm ups with low counts and less impact-full exercises is something that can be found at a moderate style workout( Slow Burn/ Footloose). The running where we worked on pace setting is something you can find at Laces out or Clydesdales. The wall sits, inch worm, bear crawl combo was a stereotypical boot camp like Laces in, The Coop, or The Ranch (Constance motion with an elevated degree of difficulty). The KB portion was exactly what you can expect at Armory or Tomahawk. Last but not least the HIIT ARMAP is your Varsity style.

Moderate is a steeping stone on your fitness journey. Be careful not to get complacent and stop challenging yourself. We proved today that 30 men can do 5 styles of workout. Go at your own pace. Just because you “aren’t a runner” doesn’t mean you shouldn’t try a running AO. Just because you dont own a kettle bell doesn’t mean you shouldn’t try a KB AO (there are always extras). Just because you aren’t Pin Up doesn’t mean you should skip a HIIT workout. Push yourself men. The greatest growth comes from the most discomfort.

Challenge was issued of try a new AO this week. Who’s up for a change? I believe in you guys. Ill meet anyone anywhere if they want to try a new AO. Open invitation…

Thanks Barry,

Cage out

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Snap Hook kept it Straight

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Moseyed around the driveway loop to the courtyard

Warm up:

20 Side straddle up

20 wind mill

20 Moroccan nightclub

20 mountain climber

20 Peter Parker

Zigzag through the parking lot area with :

Side shuffle along the line and lunge in the between the line

Side shuffle along the line and bear crawl

Round 1:

10 merkins, run and climb the wall, 10 squat on the other side

8 merkins, run and climb the wall, 8 squat on the other side

6 and 6, 4 and 4 , 2 and 2

Abs work in the playground area:

20 3 count LBC

20 Flotters

Round 2:

10 Burpees, run and climb the wall, 10 monkey humpers on the other side

8 and 8, 6 and 6, 4 and 4, 2 and 2.

Abs work in the playground area:

boat and canoe in cadence

20 Freddie mercury

Round 3; partner up and get a bench

Partner 1: run to the end of the parking lot and back

Partner 2: dip on the bench

Partner 1 :run to the end of the parking lot and back

Partner 2: Step up

Partner 1: run

Partner 2: derkins

Partner 1: run

Partner 2: Calves raise

Partner 1 : run

Partner 2: box cutter

Moseyed back around the parking lot loop to COT

I enjoyed being Q at the Colosseum. I appreciate everybody enthusiasm, energy and counting

in cadence with me. Good times and fairly painful.

 

 

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Crawling at the Colosseum

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9 PAX arrived in some slightly cooler weather than the past few weeks and thankfully the rain held off for us and a good time was had by all,

The disclaimer was disclaimed and we began with a mosey around the car rider loop with some high knees, butt kickers and toy soldiers and then circled up to complete the warm up in cadence: 25SSH, 25 Moroccan Night Clubs, 10 Peter Parker, 10 Parker Peter, 10 Windmill, 10 Mountain Climbers.  We then mosey over to the front of the school for the fun to begin

 

The Thang:

Bear Crawl Ladders

-Starting on the curb across from the school we were to bear crawl across the road and do 10 Monkey Humpers once arriving at the other side, then we were to reverse bear crawl (backwards) back to the curb and do 1 Derkin. Then bear crawl back and do 9 Monkey Humpers with 2 Derkins etc.

-Once this was completed we mosey around to the back of the school until I could see the back dividing wall and realized it was too short so we took a tour of some construction equipment and returned to the front of the school

-3 sets of 10 count waterfall peoples chair followed by feet against the wall in plank-45 degree-90 degree each for a 10 count (30 seconds total)

-We then mosey to the front of the school near the flag poles and took turns running the car pool loop while the rest of the PAX performed an exercise: Nolan Ryans, Al Gores, Dips, Flutters, Toe Tap on Curb, Calf Raises, Dry Docks, Low Slow Squat, Merkins

-Mosey back to COT for some Mary (LBC, Hello Dolly, Rosalita) then circle up for announcements and prayer

 

Good time and I appreciate the opportunity to lead.

 

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The Colosseum 2017.31

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This was an impromptu Q that I had forgotten I committed to while Seacrest was in charge, but I love to Q, so being reminded the night before made me a little happy (in my pants).  When training I like to focus on “tactical” strength or “functional” strength.  This means that you may be able to use the strength and endurance you cultivate during one of my workouts.  Today I covered picking up a lifeless body.

Mosey to basketball lot for warmup (simply for space reasons):  SSH, hillbilly walkers, windmills

Mosey to the bottom of the entrance hill and partner up for the main event:
10x Superman Squats (aka, squat picking up your partner from sitting to standing)
20x Jump squats
30ish Lunge walk holds then sprint to top of hill
Rinse and Repeat

Mosey to wall by the flag for 4 minutes of holds
6 in & B2W (you and partner alternate when one fails)

Mosey to half wall around back for quick dora, 100 Merkins, 200 LBCs, 300 squats
Start at edge of lot then run to wall do one muscle up and run back.

Last,  4 minutes of hold
Protractor 10deg & Support position on wall (alternate on failure)

And that’s all she wrote.  This was  a lot of fun.  Prayers and announcements.  Prayers for the guys at VC Summer that were told to go home (which suddenly got a lot more personal).  Prayers for the #Give2Give campaign and the hope that we may reach more guys and improve the quality of life for the Sadclowns that know no better.

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Doing more of the things I (don’t) Love

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Today I figured out a cool way to make cones really light up in the dark. Just thought I’d put that up front.

It’s been a little while since Qing at the Coop, so this was a good time. I was a little punchy after working a swing the night before, so I’m glad that all the PAX had patience with me this fine morning.

The Thang

Warm up Phase
Line up and the following for 20 or so yards
1. High knees/mosey back
2. High skips/mosey back
3. Butt kicks/mosey back
4. Toy soldiers/back mosey back
5. Power skips/back mosey back

COP
Goofballs 20xIC
Squat Imperial Walkers 10xIC
Merkin-crab dips-Merkin-crab cakes
Howling monkey ring of fire x10 each

Pull Yourself Phase
Partner up- Pull up/merkin- rotate- then Flutter kick for the six
4 Regulation Corps Pull ups/ 8 regulation merkins
4 Switch grip Pull ups/4 offset merkins 2 sets of each to get both sides
4 Close hands chin ups/8 close hands merkins (diamonds)
4 Regulation Corps Pull ups/ 8 regulation merkins

Pull Bricks Phase
Circle up at the Sugar Creek ES parking lot.
2 sets of cinderblocks attached to the big ropes
2 PAX hand over hand drag the bricks the length of the lot then backpedal pulling the bricks back to the start- hand off to the next 2 PAX
All other PAX are rotating through the following, changing whenever brick dragging PAX exchange change direction.
1. Tuck jumps-Modify to alternating lunges sometimes(SOOO many tuck jumps)
2. Tempo merkins IC
3. Hip slappers (on the curb if you are awesome, on the wall if you are crazy like Geronimo!)
4. Front- back -go Overlooked this on the Winke

NMM
I wanted to try out an idea I had this week. In my head I have a list of exercises that I like least. Today I tried to incorporate many of them (missed partner carries and backwards bearcrawl uphill, ugh!). It may or may not be surprising, I really don’t like doing pull-ups. 2 1/2 years ago, I could maybe strain out 5 in a row, followed by a good break. I don’t like slow cadence merkins. I REALLY don’t like flutter kicks. Tuck jumps and monkey humpers make my legs burn, as does the back pedal brick pull. I was introduced to the inclined hip slappers by the SOB boys, and quickly added that to my list.

All that said, I will be the first to goad the Q into calling any number of the aforementioned activities. “Why do you do this insanity?” Is probably flying through your head right now. I know if I do more pull-ups, I get better at pull ups. The same goes for all of those things things that are difficult for us. Extrapolate that a bit and apply the same idea to work. I don’t expect that I’ll ever enjoy performing ISO audits, but the more I do them, the less it sucks to do them.

Now, if we could just stop doing partner carries altogether…

Geronimo!

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Let’s do it…

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10 PAX started out on a cooler, but humidity brewing, morning.  Shady took us on a nice mosey over to the playground area with some buttkickers, shuffles, high knees, karaoke and then some circle up time for warm up.

Warm up included:

SSH – 25 double count

Windmill (slow) – 10

Cherry pickers – 10

Moroccan night club – 30

Mountain climber – 20

Merkins – 10 double count

Honey mooner and downward dog stretches

Peter Parker – 15

Short Mosey to the playground where there was a nice piece of paper waiting for us.

Co-Q Dora (or Crazy Dora 1-2-3???):

Partnered up, size didn’t matter, and partner 1 did the exercise below while partner 2 ran around the playground area to pickup where partner 1 left off until the number was met.  Then moved on to the next exercise.

50 chin-ups

50 straight leg lifts

100 dips

100 knee to chest jumps (these were lots of fun)

150 derkins

150 lunges (both legs = 1)…this was modified to 100 and each leg counts

Stopped with 4 min left to do a couple 10 counts, and a short message on accountability.  Then turned it over to Cooter.

Cooter took us over to the “step” are of FM where we found a nice wall to do some wall sits.

Sit or go do some flying squirrels or all of the above:

Everyone sits on the wall, then starting down the line PAX 1 runs to other end of parking lot for 3 flying squirrels, runs back to spot in line and next PAX takes off….all the way through the line.

After this we took off towards the steps by the FM mill stone!

Why use your legs to climb steps when you have perfectly good arms:

Partner up and wheelbarrow up the 2 different sets of steps.  Run around and down the hill where you’ll switch.  Rinse and repeat 2x.

Took off to another short mosey up the monster hill (jailbreak mind you), then a brief cooldown through the parking lot.  Couple 10 counts, then over to the balls to the wall area.

Balls to the wall and then some:

Balls to the wall PLUS some mountain climbers for the dreaded Australian.  Followed by some 10 count wall sits, only to rinse and repeat.

Took off for some Mary prior to COT.  Mary consisted of a “choose your own adventure” of ab workouts.

Welcomed Nutmeg to the PAX party (friends with Hottie Tottie).  Had a great time as usual and co-Q’ing definitely takes a beating when you have Q strength!  Need to keep that in mind next time for sure!

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Laces In and Laces Out: Back together Again!!

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Long time ago…..in a different AO……Laces Out and Laces In were together. Today we could say that again. Its like meatballs and spaghetti or hot dogs and hamburgers…..its just natural!!

So the Laces out clan arrive at 0500 and take off running to Baxter like the fools they are. Hills and cars and danger Will Robinson!! But they all made it back safely and met us Laces IN  crowd at COT. No water melon ….losers!! haha

Laces In we did a little tour of the High School, with some 4 corners and some other pain stops along the way. There is a ton of potential and no Rosalita calling the 5.0 anymore. If we bother anyone out here, they better join the PAX as they have no other reason to be out there at 0 dark 30.

Great PAX and awesome times. Be sure to post to Laces In/Out and bring an FNG!

Cake Boss Out!

 

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Only you can define Moderate and reflection from my 30’s

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After a 2 1/2 year Slowburn Q ban, YHC was honored to lead 24 #HIMS on a “Create you own Adventure” workout in the 80 degree 150% humidity gloom. After a brief discussion on the moderate and an even shorter disclaimer, we left the CFA parking lot destined for glory.

The Thang

Mosey down to the Parking lot in front of empire pizza. Circle up for:
SSH x 10
Windmills x 10
IW x 10
Peter Parkers x 10

Mosey to the lot in front of Charandas and circle up again
Slow Squats x 10
Slow Merkins x 10
Slow Sumo Squats x 10
Slow WideArm Merkins x 10

Mosey to the Parking lot next to what used to have the bouncy stuff and grab a piece of chalk. Talk the chalk and write an exercise in a parking spot and then write x 40 after it. Partner up and go to a parking spot to start. Do the exercise in the parking spot then run a lap around the bushes (about .08 per lap) and then go to a different spot. You and your partner decide which spots to go to and whether you want to do 40 each or 40 total (20 each).

Spots (exercises included)
LBC’s
Merkins
Burpees
Flutter
Dips
Plank Roes
Scorpion Dry Docks
WideArm Merkins
Freddy Mercury
Box Cutters
and more ab exercise

with about 8 minutes left to go YHC called time

Mosey over to strip in front of the stores as I gave a short testimony about reflecting on my 30’s (don’t worry the longer version is in my moleskin at the bottom). As promised, since its my Birthday everyone got a cupcake (its what we called a suicide growing up, but with youth taking their lives at a younger age due to the pressures put on them, we decided at Basketball to call them cupcakes no instead of suicides).

After the cupcake we moseyed back to CFA for COT and BOM

Announcements – CAH workout next Friday still looking for a Q (contact NASA if interested), F3 Dads this Saturday

Prayers – Smithers in-law close to passing from Cancer, Dark Helmets friend also close to passing from Cancer, Marriages, Qbert’sDar 64 year old father who lost his job yesterday

Moleskin
1. Would like to thank Barry Manilow for allowing be back to Q at this wonderful AO and to all the PAX who came out (or posted elsewhere) that have wished me a happy birthday.

2. Moderate – what does it mean. Well it all means something different to all of us, what it doesn’t mean is easy. Think about moderate this way. If i’m someone who doesn’t drink alcohol very often, 1-2 drinks may be a moderate amount. If I drink a little more frequently 3-4 or a six pack might be moderate. Whereas an alcoholic may think moderate is 7-8 drinks. The point is this applies to your fitness level as well. What I think is moderate may be different than what someone else thinks is moderate. The key is to keep posting and keep getting better.

3. Life in my 30’s – Short Version -turned 30 in 2007, seperated from wife and started going to church again in 2011, divorced finalized in 2012, started going to F3 in October 2013, lost my father to cancer in June 2014, got remarried in August 2015, turn 40 today. Now you see, its more complicated than that. Long Version – In 2007 i thought I had it all was married had a couple of dogs, had a job teaching and coaching, everything was good (just not great). But something in me wanted more. I wanted a family. At this point in my life I was working a lot and my wife at the time worked a lot too. We weren’t going to church, had no relationship with God/Jesus, and really had no time for each other. Was even told my wife at the time that she didn’t want me and that we didn’t have time to be intimate. I turned to Porn. When that wasn’t enough I cheated on my wife. That lead down the path to separation and divorce. It also lead me back to going to church and listening to God’s word. My divorce went final in October 2012. In December 2012 I started dating Elizabeth. In September 2013 we broke up. While broken up I decided to give this F3 thing a try. Santini Q’ed and I already knew half the guys as I was teaching/or had taught many of their kids. On that first Saturday in October in 2013 I struggled through the workout and was given the name Longshanks (evil king in Braveheart). I would post sometimes, just not often. In March 2014 I asked Elizabeth to marry me before heading off to a Spartan Race in Charlotte. She said yes. 3 days later my dad called to tell me he had Pancreatic Cancer, 3 months later he was gone. Married my M in August 2015, and turned 40 today.

4. Back when I was in my early 30’s I thought I had a good amount of guy friends, which may be kind of hard when you teach elementary school PE and there’s only 3-5 guys in the entire school. When I went through my separation and divorce I realized that the almost all the guys I considered my friends were actually just husbands of my ex-wifes friends. I had almost nobody to turn to. Luckily a few guys pointed me back to the church. I got involved in volunteering and being part of a mens a group. Shortly after that I started coming to F3, although at first I didn’t make it a workout priority, I would go on Saturdays if I woke up on time (not always easy when coaching and getting home late Friday nights). If I didn’t wake up to go to F3, I would just go to the gym and do a fern workout. I realized something was still missing so I made it a point to start going to F3 more often. About the same time I started going more often I engaged and that was celebrated by the PAX and my dad learned he had cancer and eventually passed and the PAX where there for me during that too. The thing I’ve realized over the last almost 4 years of coming to F3 is that as long as you are willing to be part of the PAX by posting regularly, the PAX will be there for you when you need it. I know that from being a part of F3, my faith is stronger, my relationship with my M is better, and I feel like a better leader in my house and my community.

5. Keep Posting. Keep mentioning your prayers and praises. Keep getting better!! We are all in this together.

Shanks out (mic drop)

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