Tag: Decibel

Converge with Colosseum

Leave a comment

12 men showed up this morning at Golden Corral (with their man cards) including Geek Squad who was in town from Tennessee.  We began the workout with a trek down 160 to Brewsters.  Unfortunately, no ice cream, just a couple scoops of merkins, squats, and LBCs until the six arrived.

Next, we headed to the garden center at Walmart, a little over a mile from our starting point. We had time to complete another round of merkins, squats, and LBCs before Shady arrived with the Colosseum Pax.

Shady called out the instruction for a Dora, 100 wide arm merkins, 200 squats, 300 flutters.  Partner 1 did the exercises while Partner 2 ran across the parking lot to the front of the garden center and back.

We had just enough time to complete all of the exercises before running back to COT.

Great job by everyone this morning.  We covered 3 miles which is alot for some of the men who showed up this morning.  This is how we get better, do the hard things, push ourselves, and keep coming back.

 

TClap |
3

In honor of Yoshi turning 13

Leave a comment

I had the privilege of Qing for the first time in quite some time. Thank you for the opportunity, 38 Special!

In honor of my son turning 13 soon (an American teenager!), most rep counts today were 13 in nature, single count for most of them.

4:45 was a run to Palmetto West and back

5:00 was more running past Lakeshore Christian Church and through the stairs backway to the Pantheon

5:15 boot camp and runners split. Disclosures stated.

Small warm-up with SSHs, various leg stretches, and windmills.

Ran to backside of TC Elementary to gradually rotate around the school and did 3 exercises per random location to include:

Reverse Lunges, Bench Jumps, Incline Merkins

Turkish Get-ups, Air Mountain Climbers or Goofballs, Lunges

Merkins, Jump ups (super high), Bear Crawls

Pull ups, Broad jump, Cross jumps (creating a cross)

Mountain climbers, High knees, Spiderman crawls

More bear crawls, Jump down from benches focusing on solid landing, Dips

75% effort level sprints X 2, Bear Crawls

Thought about stealing the Broga-boyz shoes – (yes, this was an exercise)

 

Then on to Circuit Training: The timer was the jump rope to 100 and then we rotated.

Shoulder press with a Spartan bag

Sandbag pickups and over the shoulder throws

KB individual curls

Band curls

 

Ended with various ab exercises as a group to include, but not limited to: Starfish crunches, Side crunches, Cockroach, and everyone’s favorite, Russian V-twist get-ups.

COT to include announcements, LOTS OF PRAISES, and some prayers.

Blessings to all!

TClap |
1

Dora Beatdown

Leave a comment

Seven years ago today I retired from the greatest police department in the world the NYCPD and  this morning I stand in the gloom with another great group of men that I had the privilege of leading in a Dora Beatdown and some added exercises that filled in our time at the end.

The brisk morning started with a mousey around the NAFO parking lot. We warmed up with some SSH, Tappy Taps, Windmills and Imperial Walkers.

The Dora consisted of:

100 Merkins

200 BBsitups

300 Squats

after that to fill in the time we did 25 knee ups, 25 flutters, 25 burpees, 25 LBC, 10 gaspumper and we held six inch plank several times to finish our beatdown.

COT followed…..we had 6 Bootcampers and 6 runners that split off after Broga

 

TClap |
4

Six Pack of Q’s

Leave a comment

Six posted to Alcatraz for a Q-less workout.
Due to YHC’s failure to schedule in advance, all PAX we’re voluntold and cooperated FULLY.

Gears led off with a mosey lap, broken up with a variety of burpees, merkins, and other such miserable-ness.

YHC took the second 10 minute block to hit the pull up bars, and the hill. One trip down, a few burpees, and a bear crawl and mosey up.

Decibel stepped up to lead a second round of loops on the hill with stops at the bottom and top for squats and ab work.

Maximus led a core burner with a lot of flip flopping between  ab and core work. And yes there were burpees.

Trucker then took is on at least a half mile of squat shuffles, and then… PULL- UPS with dips and step ups.

Fish Sticks closed out the last 10 minutes with a series of mixed motion exercises across the basketball courts with bear crawls, merkins, crab walks, LBC’s, crawl bears, and Carolina dry docks.  And yes, there were burpees in the form of burpee broad jumps.

Announcements: Children’s Attention Home this afternoon, Cupid Run and Yeti coming up.

Prayers for marriages and remembering our role of service in our concentrica.

TClap |
6

Warm and Wild

Leave a comment

A few Ruckers and a few Bootcampers for a nice one

Warm-up included a short run about .3 of a mile

COP

SSH

Diamond Merkins

Seal Jacks

MC

PP

Slow Squats

Mosey around back and partner up

One man BTTW while the other runs and does 1 Burpee, Flapjack. all the way up to 10. on even numbers it was wall sits, odd numbers it was BTTW

Keep your partner and mosey to the cones

at each cone do 10 partner hand slap merkins fo 3 cones and return doing 10 big boy situps partner hand slap

Repeat this time do 5 Diamond Merkins hand slap and 10 Squats on the way back hand slaps

Mosey to a curb and do 15 Dips, 15Derkins, 15 LBC’s 15 Mac Tar Djai (Excuse the spelling error) Repeat 3 times

Mosey to COT area for a little Mary then COT

Great workout and glad to be back! Hopefully everyone got their money’s worth!!

TClap |
2

Sprinting in the Corral

Leave a comment

The day started with 4 PAX for extra credit, Dark Helmet, Mainframe, Cake Boss and YHC. We did some hill repeats behind the apartment complex.

We headed back to the Harris Teeter parking lot and the crowd was anxious to get started, 7 ruckers went their way led by Mainframe and 11 bootcampers joined me for the following:

MOSEY and Warm Up:

Windmills
Moroccan night clubs
SSH
Low slow squat
Low slow merkin

MOSEY to Green Olive parking lot for the real thing, going across the parking lot (approx 30 yards) back and forth with different methods of transportation:

10 burpees
Duck walk
15 wide arm merkins
Sprint
20 squats
Bear crawl
25 curb dip
Sprint
30 flutters
Lunge walk
25 merkin
Sprint
20 shoulder taps
Crab walk
15 CDD
Sprint
10 diamond merkin

clearly some PAX sprint way faster than a couple of whiny yoggers.

Next up and lot of chatter for this one:

Captain Thor

Rinse and repeat parking lot circuit with a twist:

10 burpees
Duck walk
15 wide arm merkins
NUR
20 squats
Bear crawl
25 curb dip
NUR
30 flutters
Lunge walk
25 merkin
NUR
20 shoulder taps
Crab walk
15 CDD
NUR
10 diamond merkin

With less than 7 minutes to spare we added some more ab lab:
50 lbcs
10 big boy
50 lbcs

Back to COT to meet with the ruckers and one runner (Twister)

Announcements:
Marriage strengthening Book study at bagel boat after Poopdeck/tugboat for the next 9 weeks every Thursday at 6:15 ish
FOR MEN ONLY is based on how to understand women and will help to understand our M’s and be better husbands contact Homebrew for more info.

Ruck Flag handoff to mainframe due to Routers’ injury, prayers for him and all injured pax.

 

Thanks Lutefisk for the opportunity to lead.

Tinsel OUT!

TClap |
2

Trifecta Tuesday

Leave a comment

On Tuesday the 7th, 15 #HIM descended upon Golden Corral to continue making 2020 a year of acceleration.  10 PAX started early as YHC encountered Dark Helmet leading a group around the grounds.  Fortunately, they did not mess up the sidewalk chalk – that came in handy later to give PAX some not so subtle reminders about what to do…..many times.

After the 10 extra credit (BTP) PAX joined for the boot camp or ruck, here’s what the boot campers did:

Mosey to COP – 12 low slow squats (D/C), hold the people’s chair after the 12th squat while doing 12 double count Moroccan night clubs, Imperial Walkers X 12 (D/C), Hillbilly Walkers X 12 (D/C).  Mosey some more……COP (continued), 15 SSH’s (D/C), 10 Windmills (D/C), 15 Merkins (D/C), 15 Mountain Climbers (D/C), 10 Plank jacks, then mosey to the main event.

The sidewalk chalk served as the guide, the date was 1-7-20 – those numbers add up to 28.  Every sequence was an exercise followed by a bear crawl a set distance (25-ish yards) (no one went as fast as Tesh would have), another exercise, a mosey back to the start line and repeat.  The exercises of the day were……squats and merkins – always adding up to 28.

26 squats, bear crawl, 2 merkins, mosey back

24 squats, bear crawl, 4 merkins, mosey back

22,6  20,8  18,10 16,12 14,14 12,16 10,18 8,20 6,22 4,24 2,26

The squats got less, the merkins more and all PAX got better,

Over 2700 merkins and over 2700 squats were done in total.  YHC heard about it later.

After one fast and one not so fast 10 count, we moseyed around the building to do, of course, 7’s – it was January 7 after all.

The exercises were Kracken burpees and Carolina Dry Docks – 6 KB’s a 15-ish yard lunge walk, 1 CDD and a mosey back to the wall, 5 KB’s, lunge walk, 2 CDD’s and a mosey back 4, lunge walk 3, 3 lung walk 4, 2 lunge walk 5, 1 lunge walk 6.

After Pusher proclaimed how terrible all this was (YHC thought Carolina Dry Docks would make him feel better), we had just enough time to get to COT for 2 minutes of Mary before the Ruckers saved us from going past the 0600 bell.

Slow Flutter kicks (D/C) x 15

Protractor at varying angles, finishing at 0 degrees and 0600 for COT.

Announcements:

1-29 Grapevine fundraiser for Classroom Ready – Celebrity bar tenders.  Who will be there? (#showtoknow)

Let Me Run seeking coaches for teams in schools in both Fort Mill and Rock Hill – reach out to Cyclops or Double D with interest and/or questions.

Word of the Year – Focus on it and live it out.  Use your shield locks to hold you accountable. Together, we all get better than we ever would alone.

Praises and Prayers – Lutefisk’s Father-in-law, Cyclops’s Dad, Tinsel’s brother, Duck Dynasty and his niece and for continuing to be a hope and light to others in a world that is often darker than we like.

Just prior to COT, YHC shared the 3 elements of a high impact relationship – 1) it meets you where you are  2) it provides safety to allow you to grow and 3) it teaches you about yourself.

Thanks to F3 and the high impact relationships it provides its PAX.  We have the privilege and honor to be sharpened and honed by many high impact men within our community when in one another’s presence – through all 3 F’s – what a gift it is.

As we all seek to make 2020 a year of acceleration, YHC is grateful for 2 things today:  1) To Lutefisk for the opportunity to Q – it’s always an honor and 2) To the brothers of F3 for being a reason YHC chooses the harder thing far more often than I used to.

Stay after it.  Keep going.  Kamwe Kuacha (Never Stop).

Honored.

Cyclops

TClap |
1

8 Cinderblocks of Christmas

Leave a comment

Always glad to take on a Q at the Abyss! Great AO.  6 Beasts + YHC came out for the Iron Pax inspired “8 Blocks of Christmas” Having Q’d 3 beat downs recently with no Cindys I felt it was time to call that number. Thank Goodness Copyright keeps an emergency Cindy in the van at all times. Otherwise someone would have been carrying a 25lb weight or a 45lb paver.

0515- All veteran Pax so quick disclaimer and a short mosey around the front parking lot.. Circle up for COP

Windmills x 10 Imperial Walkers x 20, Hillbilly Walkers x 20, MNCs x 15, Front and back Arm Circles x 15 each.

End COP with 21s- 21 SSH IC only counting the first 5 out loud, with all Pax stopping at 21 together. Burpee penalty if we get it wrong.  IT was real early cause there was still some audible counting after 5.  Needless to say we missed on the 1st go round. 3 Burpee penalty. Got it right on the 2nd round. Mosey to the truck and everyone grab a Cindy.

I have been nursing a hamstring the last couple weeks and decided to forego alot of running in this workout. So instead of running we did an OH Cinderblock Carry(OHCC) from front parking lot to rear track area. Mumble chatter started quickly on how long a walk that was.

The Thang -8 Blocks of Christmas                                                                                                                                 8 total exercises, 4 per side  with the mode of transport being the OHCC of ~80- 85 meters.               Exercises

  1. 50 x OH Presses  OHCC to other side 1a. 50 x Curls for the Girls OHCC back to other side ( you should get the picture)
  2.  50 x Block Squats OHCC —>2a. 50 x Block Big Boy Sit ups- No it was holding the block not setting it our your feet.
  3.  50 x Ground to OH –> 3a. 50 x Squat Thrusts
  4.  50 x  Block Swings —> 4a. 50 X Switch Arm Block Merkins- 1 hand on the the block 1 a hand on the ground and do a merkin- Switch and repeat. Thanks for that great Idea Survey Says.

We completed then Whole Thang and OHCC back to COT.

All in all the Pax did in the ballpark of 1100 meters of OHCCs and 400 cinder block reps across 8 exercises this morning. Key takeaways- Cinderblocks get really cold when sitting the the back of the truck all night. Get thicker gloves.  The feeling comes back in your fingers around GTOs and Squat Thrusts. Copyright can always be counted on to have at least 1 “emergency” Cinderblock in the van at all times.

Prayers for CAH and Decibel’s mentoree.  Pax/ family of Pax dealing with Cancer/ family loss, marriages.

PreHype for Jan 3rd Shovel Flag hand off at he Swamp.  Beatdown will be kicking off at 0500. Co-Q event with a fast and burpeeish 30 mins and a hard and heavy 30 mins. Spread the word. Plan accordingly.

Thanks Copyright for the Opportunity to Lead these #HIMs this morning.

Duck Out.

 

TClap |
0

Inertia at The Ballroom

Leave a comment

19 PAX at The Ballroom

Above is the insight into my mind……

Here’s a more legible list of what we did:
Mosey in a circle to catch Renaissance
– SSH – used to count the PAX present….
– IW x a few
– HW x the same amount
– Peter Parker until dissent
– Down Dog – Up Dog
– Shoulder Tap until dissent

Mosey to basketball court
– Toy Solders a sufficient distance to garner griping about this being a “Moderate” workout
– Butt Kickers
– Side Shuffles

Mosey down the hill
Split into 3 groups to do a Leg-O-Rama (one PAX does the reps, other PAX hold the pose until all have completed the reps)
– Squats
– Calf Raises
– Monkey Humpers
– 5 reps
– Run up the hill do 10 reps of each
– Run down do 15 reps of each

Mosey to Basketball court
– some burpees in cadence
– a round of Howling Monkeys to 10

Mosey back
– did some step ups when YHC found a plethora of benches

COT

NMM:
How often do we let the inertia of what we are or have been prevent us from realizing our potential?

Thanks to Manziel for the opportunity to lead
Band Camp dismissed.
 

TClap |
2

Site vs Site

Leave a comment

Well the Site vs Site was CRAZY good thanks to some excellent leadership on both sides of the workout. 0500 launch, 6 Q’s (3 from fire ant, 3 from golden corral) took 10 minutes each. Lutefisk forgot how to flip a coin but managed to have it land in favor of fire ant going first.  The first fire ant Q was Router who took us through a ruck run/pain station. Next up was golden corral’s first Q Mile High who took us on a sprint-fest in the back of HT with some wall work on the legs. Fire ant Q #2 was Cha Ching who put us through some nasty ruck reps.  Golden corral put Bones in charge of some repeating leg work by the green olive – some funky squat jumps that didn’t feel good.  Spiderman finished the fire ant lineup with a terrible idea of bear crawl/crawl bear for what seemed like eternity while the partner did reps with the ruck.  Lutefisk finished it up with the final golden corral Q by starting, and staying, in the plank position for the duration of his 10 minutes.  Dark Helmet notable threw in the towel and to make himself feel better he poked the Q.  I will not forget.  Welcome FNG Thigh Master (not Jane Fonda) but he’s from New York so evidently it’s OK to drop F-bombs whenever and wherever.  All in all 30 PAX came out for a nasty beatdown that was surely a crowd pleaser.  It was an honor to be a part of it and special thank you to the Q’s for stepping up and all of you ruckers for bringing us some extra gear to use.

Final tally of the votes: Fire Ant 15, Golden Corral 11, Tie 3, Bonsai = disqualified for his answer

TClap |
0