Tag: Dirty Harry

Parking lots, Stairs, 4 Corners & a Couple of Thoughts

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19 Showed up to take the DRP.  After a quick disclaimer and Q check for FNGs, we were off on a slow mosey.

Warm-Up 

Slow mosey to upper portion of back parking lot of FBFM.

Windmill x 10

Moroccan Night Clubs x 15

Low Slow Squat x 10

Imp Walker x 10

SSH x 15

Cherry Pickers x 10

Merkins x 10

The Thang

Mosey down to lower part of parking lot

Overhead Claps x 10

Lunge x 10

Moroccan Night Clubs x 15

Squat x 10

Flutters x 10

Moroccan Night Clubs x 10

Overhead Claps x 25

Wall Sit , Arms High, Several 10 counts

Mosey across street, down stairs to lower lot.

4 corners with a stair climb and descent after each round

Round 1 x 10

Round 2 x 15

Round 3 x 20

Merkin

Flutter

CDD

American Hammers

Mosey to COT for Mary

Mary was Dealer’s Choice (5 minutes)

Windshield Wipers

Weezy Jeffersons

Freddy Mercurys

Flutters

Hello Dollys

NMM 

YHC asked everyone to consider whether they have a relationship with their Lord and Savior….or just their Savior. A lot of us (YHC included!!) forget the Lord part of the relationship. For Him to truly be your Lord, you must surrender all to Him and be willing to have your life disrupted for His purpose. Easier said than done. Based on the response from the PAX, this is a topic that should be discussed often.   Also, touching on the monthly theme of Presence, are we really present with our M and 2.0s?   Are we just “there” or do they really feel our “presence”?

Honored and humbled, as always, to lead such a great group of leaders.

SYITG

Beacon

 

 

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Labor Day Hero VQ!

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First time… nervous… big stage at Honey Badger… I was cornered by Dark Helmet last Monday to lead. And by cornered I mean he casually asked if I would lead, and I said yes. I can say I didn’t get much sleep out of fear for sleeping in and missing the opportunity. Welp, I made it and so did 12 other PAX.

The clock struck 5:00, and we were off.

Warm Up

MOSEY 600 Yards
SSH x 30
Windmill x 15
Moroccan Night Clubs x 20
Low Slow Squat x 15
Mountain Climbers x 21

The Thang:

Hero WOD in tribute to Petty Officer Second Class Danny Dietz of the Navy SEALs – Posthumous Navy Cross Recipient

Jun 28, 2005. Operation Red Wings. A mission inserting four Navy SEALs into the Afghan Mountains in an attempt to eliminate a Taliban threat. Outnumbered once they were compromised, they descended the hills in search of cover.

Dietz was hit multiple times in his torso yet continued to fight on. He was finally killed when hit in the head.

Dietz was the first of the group to be killed, followed by Murphy, then Axelson. Marcus Luttrell was able to escape to a village where he was cared for until they could send word to a local marine base.

Danny Dietz was KIA during Operation Red Wings alongside Lt. Michael Murphy, Petty Officer Second Class Matthew Axelson, and 16 other Special Forces who were shot down in a Chinook Helicopter while attempting an extraction. This took place in a mountainous region of Afghanistan and was an attempt to quell a Taliban threat. Though the mission was deemed one of the greatest losses in Special Forces history, it paved the way for more success in the war on terror in the Middle East. It is because of missions like these that we are able to enjoy the freedoms we sometimes take for granted; if it weren’t for these brave men we wouldn’t have what we have today. I hope that today we honored their sacrifice through our small amount of pain.

10 Rounds

200M Run
5 Pull-Ups
10 KB Swings
15 Goblet Squats
20 Merkins

Since it was my VQ (and I obviously didn’t realize the kind of animals I’d be working with), we finished a liiiiittle bit earlier than anticipated. About 20 minutes. Whoops! Needless to say we jumped into some Mary.

LBCs (Led by Dark Helmet because I was too busy lagging behind in my WOD)
Rosalitas (Also led by Dark Helmet)
Flutter Kicks
Hello Dolly’s
Heels to the Heavens

We got up for a nicely paced 400M run, then headed back to the hill near the pull up bars for some timely Quadzillas! New to me, not to the group. They were welcomed with groans.

We circled back to the COT to do some last second Weighted Flutter Kicks. Phew! We made it! First VQ complete. Nerves relieved.

Number off (13), Name-a-Rama, announcements, praise/prayers.

Spiderman is celebrating 13 years of marriage today (Sep 3rd), good on you!

Invergence is coming 9/21/18 at Rush Pavilion, 5:30PM. DON’T bring a box of fried chicken. Apparently some people don’t like chicken.

PAX who showed up.

Harry Carry
Jiffy
Shady
Dark Helmet
Spiderman
Long Shanks
Youts
Zima
Geronimo
Twister
Dirty Harry
Sasquatch
Punch List

A few animals stayed around for a 6:30 Maltz Challenge as well as some #HIM from other AO’s. Needless to say, it was a sweaty morning filled with camaraderie and pain.

Thanks to all for giving me the opportunity to lead in the company of leaders! Looking forward to next time.

Punch List out.

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14

The mid-40’s Dynamic Duo Q

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Thanks to Smuggler for letting two crazy mid-40’s team up like never before into the Dynamic Duo. Lots of fun and wetness out there in the gloom. We focused today on encouraging one another and pushing through (the pain). Over 50% of this workout was aimed at strengthening your core with some endurance training to finish things off.  Speaking for Old Bay and myself – we had a blast (and this was no easy workout)! We hung around for some “coffeeteria” as well afterwards. I counted the total number of burpees and it was between 65-72 depending on what you went for. Special thanks to Wild Thing for making the trip to Tega Cay and demonstrating superb burpee form.

Warm-up:

DYNAMIC STRETCHING:

Jog – 1 Min

High Knees – 30 Seconds

Butt Kickers – 30 Seconds

Toy Soldiers – 30 Seconds

Lateral Shuffles – 30 Seconds (each side)

Lateral Lunges – 10 (5 each side)

Low semi-slow Squats – 12

Alternating Forward Lunges  – 10 (5 each side)- We rotated our torsos towards the side of the leg that is in front for each movement.

Low diamond Merkins – 15 single set

Single Leg Toe touches with other leg going back – 10 (5 each side)

Peter Pointers – 10

Rolling Crucifix – 5X each side

Table Twists – 5X each side

 

THE THANG:

I talked about the Nasty 7s that I had done with Sasquatch before and at an impromptu Q at The Ranch, but decided not to do them because of wetness from the night before so I gave the option. Most decided to do a jog to each corner in the basketball court and 4 burpees at each corner. Total was 20 here. I will have to formally teach the Nasty 7 at another time.

Stacked Feet/Staggered Hands Merkin (switch every 4) – 60 secs

Banana Rolls – 120 secs – Did with coupon for 60 of those secs

Leaning Crescent Lunges with coupon – 1 min with and 1 min without

Sphinx Merkin – 60 secs max reps

Bow to Boat – 120 secs – I was nice and we did not do with a coupon 

Side Lunge and raise coupon to put on the imaginary “shelf” – 45 secs each direction

Prison Cell Burpee (boy these were fun!)- 60 secs

Side Hip Raise – 30 secs each side

High Plank to 6 inches Run (this one really stunk)- 60 secs

Superman Banana – 60 secs

Yellow rope hoppers – 60 secs

Hillbilly Walkers – 30 secs

Imperial Walkers – 30 secs

300 Secs of Abs:

Upper Circle LBCs – 30 secs each direction; 5 sec rest between each

Twisting Pistons – 30 secs

Alligator Walks  (on forearms) 60 secs;

Canoe Crunch – 30 secs

Slow LBC and Twist (Crunch and Twist) – 60 secs

Regular Plank to the end – 60 secs

Immediate transition into my partner in crime’s Q, the infamous Old Bay:

1) Bent ladder with Morning Wood on the field and Burpees at the entrance to the parking lot. Run between a burpee and the field was backwards and a side shuffle left/right to a distant cone where Morning Wood (Turkish getup) occurred and repeat. This was taxing!

2) Catch-me-if-you-can on path around fields. Exercise was Merkins/Butt-kickers.

3) 7 extra burpees

4) SSH – 15

COT: Key items: Prayers for the Ms and praise for Delta’s great news.

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The Encore at Slowburn

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What is the Al Girdle reference? Maybe I heard it wrong, my hearing is a bit sketch (metal shows). I googled the heck out of it, and crickets … someone help a brother out next time I see you.

Lets get to it, 2 days, 2 what I hoped were moderish/noterate work outs, but it’s possible that my 100% is 50% from Gilmore-esque PAX. Either way, it was keep’em moving and mix up the exercises, I guess I’ll just keep doing it until there are no invites.

The Thang,

Mosey to the far side of Lowes, circle up, OH Claps x 15, LBCs x 15, Windmill x 10, 2 burpees OYO, Mor NC x 15, Shoulder Tap x 15, Weed Puller x 10, 2 burpees OYO, Dying Cockroach x 15, LSS x 15, Travolta x 10, 2 burpees OYO

Mosey to the other side of Lowes, circle up, CDD x 15, Richard Simmons x 10, Arm high 1/2 situps x 10, 2 burpees OYO, Scorpion DD x 12, Imperial Walker x 12, Flutter x 10, 2 burpees OYO, Mahktar N’Diayes x 10, Hillbilly Walker x 10, Heels to Heaven x 10, 2 burpees OYO

Mosey to the lot in front of Empire Pizza, 4 stop suicides, 10 reps at each stop
Scorpion DD
Scorpion DD, LBCs
Scorpion DD, LBCs, Donkey Kicks
Scorpion DD, LBCs, Donkey Kicks, Bombjacks

Line up and move from one end of the lot to the other side: Karaoke L, Karaoke R, High Knees, Butt Kickers, Moset, 50% run, 75% run, 100% run

Another round of suicides, 4 stops, 10 reps at each stop
CDD
CDD, BB Situps
CDD, BB Situps, Mahktar N’Diayes
CDD, BB Situps, Mahktar N’Diayes, Burpees

Circle up: Dog Petter x 10, Jump Squats x 10, Freddie Mercury x 10, OH Claps x 21, 3 burpees OYO, Rosalita x 10, 3 burpees OYO, Monkey Humpers x 10, Hand Release Merkins x 10 OYO, Flap Jacks x 10, Back to COT.

Looks like we made it,

Barry Manilow

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5

Footloose, Dog Petters and Gilmore

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A nice cool morning at Footloose … and we launch … then a wave of cars … thanks for joining us

Mosey around the lot to let the late arrivals join the group, out the entrance and up to the lot across from the FD. Circle up. Windmill x 10, LSS x 10, Carolina DD x 10, 2 burpees OYO, Mor NC x 15, Shoulder tap x 10, Imperial walker x 10, 2 burpees OYO, OH Claps x 26, Plank jack x 10, Hillbilly walker x 10, 2 burpees OYO.

Line up for Karaoke L, Karaoke R, Power skip and burpee broad jump x 10, back and forth across the lot.

Mosey to the furniture lot on the corner downtown, plank for the 6, Makhtar N’Diayes x 10, Dog petters x 10, LBCs x 10. Line up on the wall, wall sit, 2 x burpee wave from both ends.

Mosey to the PD lot around the corner, plank for the 6, OH Clap x 21, LBCs x 10, LSS x 10.

Mosey past the start, down the hill and to the corner lot, line up, 2 lines bear crawl, 2 lines lunge walk, walk it off 2 lines, R & R all the way to the end.

Mosey across the street, divide into 4 groups, group 1, run the spiral stairs, group 2, partner plank claps, group 3 run tall stairs and back, group 4, Scorpion DD. All groups rotate through until all 4 are done.

Mosey back to the grass by First Baptist sign, Calf raises 3×10 OYO, Mahktar N’Diayes x 10, Kneetar N’Diayes x 10, Jack Webb up to 5×20, ants, ants, ants

COT

Looks like we made it,

Barry Manilow

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12

CSPAN Send off Convergence

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141 Men came to show the Respectable**CSPAN** some Respect!!

He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.

I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.

Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:

brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise

The Workout looked like this:

WWL at the Q:

  • Mosey around the lot
  • Line up; karaoke, side shuffle, high knees, butt kickers, toy solders, lungewalk, power skips
  • COP
    • SSH, squat, merkin, moroccan night club, 10 Flying squirrels
Double D at the Q:
  • Run to practice field
  • Plank sequence
  • Split into 2 groups on each sideline
  • Sprint to center and back to sideline
  • Monkey humpers x25
  • Rinse + repeat with Merkins x 25
  • CDDs x25
  • Burpees x25
Longshanks at the Q:
  • Burpees
  • Lunges
  • Inch worm Merkins
  • Maktar Ndiayes
  • Plank Jacks
  • Squats.

Dredd at the Q:

  • Prayer for CSPAN
  • Merkin/Ab Lab series
  • Truth Nuggets and Leadership development with Major Payne, Wegmans, & Drop Thrill
  • Mosey to hill behind Bob Jones Stadium
  • Prayer for CSPAN heading to F3Philly…..”CSPAN Coming”
  • More Merkin/Ab lab series

COT:

141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.

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104

Iron PAX Challenge – Week 1

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First week of the Iron PAX Challenge.  Bolt and I arrived early to carefully measure out the 400 meter run and scope out the best place to perform the other exercises.    As the others arrived, we reviewed the menu of events for the morning.  Lots of mumble chatter about Dark Helmet making an appearance, maybe he was busy styling his hair.

Straight Up led the warm-up session with some much needed stretching.  Bolt read the description for each exercise, emphasizing the need for proper form over speed.  Once complete, we were on to the challenge:

  • 50 Air Squats
  • 40 Big Boy Sit Ups
  • 30 Merkins
  • 20 Bonnie Blairs (each leg)
  • 10 Burpees
  • 400 M run
  • Repeat 4 times

Great effort and encouragement by all.

Here are the times for the HIMs:

Straight-up  29:45

CSPAN  33:45

Trucker  33:35

Bolt  33:14

Dirty Harry  35:50  (Impressive, second workout this week!)

Gypsy  31:03 (First time visitor to Pantheon)

Half Shell  35:00

Fishsticks  27:46

 

Prayers:

2.0s, Parents, and Teachers preparing to go back to school

New employment opportunities

2.0s dealing with disappointments

 

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