Tag: Dog Pound

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12 started their week at The Armory for some Workouts of the Day dedicated to the brave men who stormed the beach in Normandy. After a brief warm up we got to the heart of the day:

20 Minutes AMRAP

-60ish Meter Suitcase Carry (switch hands midway)

-60ish Meter Bear Crawl/Bell Drag Back (switch hands midway)

-44 American Hammers

-60ish Meter Suitcase Carry (switch hands midway)

-60ish Meter Bear Crawl/Bell Drag Back (switch hands midway)

-44 Burpees

 

Following this we had about 13 minutes so we adjusted another WOD

6 Minutes

-Ladder count up of curls, overhead press, goblet squat & high pull (1 of each then 2 of each then 3, etc)

6 Minutes

-Reverse ladder count from the amount you had completed previously of 4 count flutters and 4 count mountain climbers. The original weinke called for man maker burpees instead of the flutter kicks, but I decided to modify that…

 

Mosey back to COT for announcements and prayer.

 

Thank you for the opportunity to lead

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Can I get a taxi, Uber, or Lyft?

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17 men and 1 2.0 came prepared for the workout. Lots of smiling faces, not knowing what was in store for the next hour. After the disclaimer, we jogged down to the fire station and back to the parking lot.

COP
SSHs x 20
Imperial Walkers x 15
Wind Mills x 10
Plank Stretches
Merkins x 5
Plank Jacks x 10
Peter Parker x 10
Parker Peter x 10

Next, we moseyed to the field for partner exercises called Hora(Dora’s evil cousin) 2-3-4. Similar to Dora 1-2-3 except the count for each exercise was 200, 300, 400 and the movements would be a bit more complicated that simply running back and forth.

Exercise 1: 200 Merkins
Movement: Lunges to the lightpole and run back
Exercise 2: 300 Squats
Movement: Burpee broad jumps to lightpole and back
Exercise 3: 400 LBCs
Movement: Inch worm merkins to lightpole and back

Lots of grumbling and mumble chatter. The first half was complete. The baton was passed to Maximus. Good luck everyone.

In the outfield, we circled up for two sets of exercises:

10 J-Lo’s (A generational reference was made by substituting J-Lo with Barbara Streisand. I had to google her…No compare to Jenny from the block)
10 very slow flutters

Next, we partnered up with like speed for 7’s on “the Hill”. We began with Jumping Lunges (6) at the top and Caroline Dry Docks (1) at the bottom. NUR (backwards run) back up the hill and jogged to the outfield. We lined up on the chalk line for the following exercises:

5 Staggered Merkins on each side followed by a sprint to the other end of the field.
10 Jump Squats and sprint back.
10 J-Lo’s and sprint back

End of workout, mosey to COT.

Great job by all. Uber brought his 2.0 to the workout. Likes to ski, dad is Uber. We named him Lyft. He was full of energy and smiled the whole time.

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Leaving Home

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It was a Thursday morning gloom at Laces In…a Thursday in May when the temp was already higher than it should be…a Thursday when our Site Q was DR but his predecessor provided strong support…a Thursday after The Murph when mumblechatter still reflected stories from the experience…a Thursday after YHC (aka, Dan from Dallas) returned to The Fort following a long weekend trip to the land of his origins…a Thursday without any FNGs.  So, the Disclaimer was brief and the pax were off.

The Thang

Mosey to parking lot near tennis courts

Pause at first light pole — SSHs

Mosey to next light pole — Mtn climbers

Mosey to next light pole — Low slow squat

Mosey to next light pole — Imperial Walker

Mosey to next light pole — Hillbilly walker

Mosey to next light pole — Merkin

Mosey to next light pole — Peter Parker & Parker Peter

Mosey to baseball field, pick partner & muster on opposite sides of home plate for 60 second intervals

Cycle 1: Partner 1 runs to 1st base for Burpees AMRAP while Partner 2 runs to 3rd base for Bombjacks AMRAP (flapjack)
Cycle 2: Partner 1 runs to 1st for Merkins AMRAP while Partner 2 runs to 3rd for CDDs AMRAP (flapjack)
Cycle 3: Partner 1 runs to 1st for Sumo squats AMRAP while Partner 2 runs to 3rd for Monkey Humpers AMRAP (flapjack)

Plank + Al Gore sequence at home plate

Rinse & repeat 3 cycles 2 more times

Muster at home plate for some Mary — Hello dollies, LBCs, American Hammers, Superman

Mosey home

Plank it up for final 2 mins — shoulder taps, plank jacks

COT

NMM

Thank you to Cyclops for the invite to Q.  I can’t recall my last BC Q in The Fort, so it was a treat to be leading the pax.  Also a pleasure to connect with a handful of new faces.  It’s great to see pax of The Fort continue to #giveitaway!

The word from Funhouse (who posted to LO) after COT was that the LI pax returning to Shovel Flag looked gassed.  Music to any Q’s ears, for sure.  T-claps to the pax for pushing intensity throughout, especially to those who went to bed at Zero Dark Thirty and still posted (ahem…Slash).  The work was hard but the grass was soft and weed-free.

The workout on the ball field was built around the theme of “leaving home.”  Dallas is my place of birth but it’s no longer my home, physically or emotionally.  While my weekend trip for a nephew’s graduation proved to be fruitful on many fronts, I felt no nostalgia for the place.  I don’t say that with any disgust or anguish…it’s just a fact.  This was the first time in the 13 years since I moved to FM that I felt no emotional pull westward.  The realization prompted further reflection on whether I’d left behind certain habits and vices from my adolescence and young adulthood in Dallas — petty grievances with siblings and old friends, disrespecting parents, excessive drinking (and occasionally driving), strip joints and the list goes on.  Yes, I’ve turned a page since moving eastward, far from perfect, but further down the path of maturity.  How about you?  Are you still clinging to the past?  Whether your origins are in CLT/FM or elsewhere, might there be elements of the past, baggage from “home” or an earlier stage of life that you need to leave behind?  Marinate on that a bit as you recover and allow the sweat to evaporate.  And make a choice, take a step toward maturity and #Acceleration.

Thanks for being part of this Thursday.

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You getting Chesty with Me?

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Disclaimer

Warmup

Live Right is the second quadrant of the QSource. It is the HIM’s dedication to Purposefulness. Purpose is an Advantage sought.

SET 1:
Merkins , 10 IC
Derkins, 10 IC
Incline merkins, 10 IC

LAP

SET 2:
Wide grip merks, 10 IC
Diamond merks 10ic
Carolina Dry Docks 10ic
Lap

Live Right is focused on the HIM’s IMPACT on the lives of other people and how he helps them to Accelerate

Repeat set 1, 8 reps ic
Lap
Set 2×8
Lap
X6’s
Lap
X4’s
Lap
X2’s

The HIM is also a man who finds that in his effort to Live Right by carrying the Survivors and IMPACTing the Sad Clowns he gets an unexpected benefit—he himself is kept Right.

COT

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10 at the hive for a Go Ruck inspired Kettle Bell workout

Warm-up began with:

  • Short mosey
  • SSH
  • Moroccan Nightclubs
  • Hillbilly Walkers
  • Imperial Walkers
  • Windmills.

We then moved to the side of the parking lot to complete the body of the workout

10 sets of:

  • Suitcase carry of bell to far end of parking lot and back AFAP (switch hands at far end) *Tesh estimated this to be 80 yards each way.. Far more than the 50 that I had intended…
  • Once back 10 Goblet Squats and 10 Swings then repeat
  • Final 5 sets had 10 Lunges, 10 Plank Pass Through, and 10 Overhead Press added to reps due to mumble about how easy the back-blast would be to write

Finished at exactly 6:00… Just like I had planned…

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The Longest DORA

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This was my first time Qing The Coop. Ginsu was scheduled to Q, he had to be down range. So, Punch List asked me if i knew anyone who was free. I told him i would gladly take the Q slot. He was reluctant to commit. After a few tense minutes, he said I could have the job. I felt salty about it (not really). Punsh List and Wegmans are my shield locks, both are or have been site Q’s for The Coop (BADGER DEN) and yet niether had asked me to Q. With my (imaginary) Feelings hurt, I planned my weinke. I wanted it to be hard, I wanted to punish my friends and myself.  I’m always excited for kicks to the face.

The clock struck 0515 and looking around the circle of the men gathered, I noticed that Kiser had made his return from IR. Shield gave the disclaimer and we took off in a mosey. Shield is preparing for his VQ Monday at THE HONEY BADGER. After our mosey Shield led us in some windmills, monacan night clubs, mountain climbers, and maybe one more. Shield did a fine job and turned things over YHC.

I announced to the PAX that my imaginary feelings were hurt and I planned to take my pain out on them. We made our way over by the pull-up bars and  I briefed the PAX.  There woud be no pull-ups today. I had better plans.

The Thang 

Partner Up

DORA 1,2,3,4,5 + Quad-zilla

100 Carolina Dry Docks

200 Merkins

300 LBC

400 Mt. Climbers

500 Flutters

Partner 1 does the exercise while Partner 2 RUNS down the hill (toward elementary school) to stop sign. Then Partner 2 NURS (runs backwards) back up the hill to relieve Partner 1.  Quadzilla is always a crowd pleaser. Its the gift that keeps on giving. DORA took longer to complete than I anticipated. With 10 minutes left we moved over near COT. There we Prisoner ran (hands on top of head) up the hill towards the HIgh School. Stopped at a random sign, and performed a set of She Hate Me’s: 10 Prisoner squats (hands on head), 10 Burps, 10 merkins.  We ran back down the hill for a round of Mary followed by COT.

I had fun. Every morning is a great morning to wake up and push yourself beyond what you thought possible. This was the longest DORA I had ever experienced. And to think, I was thinking of making it an individual Dora, maybe next time.

 

Thanks Punch List for the opportunity to lead. Dont hesitate to ask me again.

 

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The Coop Shovel Flag Hand Off

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It was a crisp February morn… crisp enough to wear short sleeves, in fact. A change was in our midst and you could feel it coming in the air as Phil Collins would say.

Three weird-O’s (NASA, Dirty Harry, and YHC) showed up at approximately 4:10-4:13 to pre ruck four miles. Wegmans joined in somewhere along the way to get his daily mileage in, and then peeled off to get the field ready for his Weinke.

As Wegmans prepped, we finished our rounds and met up with other PAX around the shovel flag, which would soon be in my possession. Sixteen was the count.

Wegmans called the time, disclaimed the disclaimer, and then took us to the field.

We moseyed, we circled up, and we wind milled. Three times, in fact. Just enough to get Ginsu going about his affection for this specific movement. I cannot recall the other warm up exercises, but they were all counted to prime numbers in true Weginator fashion.

It was at this moment that I realized I had to utilize the best part of the AO. The toilet. I truly understand why NaFo is the #bestAO now.

Wegmans counted us off by 1’s and 2’s as I ran for the facilities. I took my break and found there was a 100 yard race of burpee/tire flips (one at a time), and my team has lost. This meant we did 10 Burpees while the other team did monkey humpers in our direction. We had a second chance, and we just about prevailed until shenanigans took place. Wegmans punished all of us with Burpees. That was fair.

Then he handed it off to the new site Q. I had some plans as well…

Football Field Circuit

Partner Workout

Each Partner Wheel Barrows every other 10 yards, both partners complete workouts equal to yard marker on the field that you land. Start at one end zone and work toward the other.

Endzone – Burpee Broad Jumps x 7
10 – Donkey Kicks
20 – Hand Release Merkins
30 – Jump Lunges (each leg)
40 – Air Squats
50 – LBCs
40 – Air Squats
30 – Jump Lunges (each leg)
20 – Hand Release Merkins
10 – Donkey Kicks
Endzone – Burpee Broad Jumps x 7

Gotta go back across the field.

All Together
Bear Crawls every 25 yards, stop for a workout
25 Yards
15 Bomb Jacks
25 Yards
15 Jump Squats
25 Yards
15 Bomb Jacks
25 Yards
15 Jump Squats

Props to Shield for kicking this weinke’s tail on his second post.

End with some Jack Webbs to burn the shoulders – made it to 5 Push Ups & 20 Claps.

Headed back to COT to do some quick Mary.

Ended with a shovel flag hand off. Looking forward to Site Q’ing the Coop for the foreseeable future. Hopefully I can keep the same momentum that Wegmans had working. Thanks to Wegmans for what he’s done with this AO. A true HIM.

Due to my slacking and not submitting this backblast immediately… I’ve lost track of the prayer requests. Please forgive me for that.

Some @HeardatF3 Mumblechatter…

Dark Helmet: “I wonder how this split Q is going to be?”

Wegmans: “Well I’ve already seen PL’s Weinke… so…”

Punch List Out.

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Triangle of Doom or some other ominous name that is not the same name as another AO (Bermuda)

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Cool 67 degrees at the Colosseum.  YHC (again) came in on two wheels.  Luckily there were some hearty PAX ready to get to work.  A Pre Blast Tweet went out to let folks know to expect running.  Twitterless Green Wave groaned when he arrived.

COP

SSH, Squat, Moroccan Night Club, Merkin, Plank O Rama

The Thang

Partner up for accountability and encouragement.  3 stations as far away from each other as possible.- run (not mosey) to each station for exercises.  rinse/repeat alternating laps.  Get as many laps as you can in 40 minutes.

A lap: 30 Lunge, 25 LBC, 15 Merkins

B lap: 30 Mountain Climbers, 7 three merkin burpee, 25 squats.

 

7-8 laps was the number.  guessing 3-4 miles and 4x the reps of above exercises.  Love Handles got the VT today- lead lap all day while proclaiming he was going to spill merlot (Mexican). Update- he didn’t.  LH also hit the 1000 burpee challenge with 1075 total.  Look out men- this man is coming for you.  Plus he’s a #HateHate so you know he’s got years ahead of him to dole out pain.  Time to put him on a Q roster.

Discussed word of the month: Encouragement, talked of look at your circle of influence (apropos as I just now listened to this weeks 43 feet podcast) and a great article from Benjamin Watson in All Pro Dad on “Making sure my kids know a father’s love”.  I tweeted out link.  Read it and go listen to the latest podcast.

Lots of men looking forward to Ragnar and Bourbon Chase.  If you have yet to do a CSAUP (completely stupid and utterly pointless), do this now.  runs, races, mud runs, ragnars, fast 5, Palmetto 200, etc.  I know of no other vehicle that brings together all 3Fs and truly lights the fire.

Jekyll

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Post Hurricane Florence beat down

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As with Hurricane Florence, the PAX poured into the Colosseum in anticipation of the destructive forces YHC was about to deliver.

Mossy to small teacher lot at entrance of school for COP:

Windmills (lots of great mumble chatter about starting with these from Pusher)

Imperial Walkers

Slow Squats (more mumble chatter about the irregular counts)

Elbow Plank March

Moroccan Nightclubs

Merkins

Mossy to top of hill for hill repeats towards SC 160:

run to each light post (realized there was only 3, so audible to include 2 imaginary light poles), partner up each round with a different partner to push each other

round run was 20 LBCs each

round two was 20 Squats each

round three was 20 merkins each

round four was 3 burpees each

20 Big boys sit ups before running back to COT and at each light pole do 2 burpees

Before COT complete hello dolly and heels to heaven

As i mentioned during a 10 count, PAX need to lean on their life partner or a PAX to help survive through hurricanes and rough times. Life can not be controlled, you need to let go of control and trust in the LORD to help you through the storms.

As always, an honor to lead.

Trucker

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We are one Brotherhood

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15 came out on this mild morning, not knowing what they would be doing.  The point is, they got out of bed and came anyway.  There were no FNG’s (although there was a Kotter – Dog Pound, welcome back!) so I gave the abbreviated disclaimer and off we went.

Mosey down to the lot in front of Empire Pizza and circled up for the following warmup:

  • SSH’s
  • Cherry Pickers
  • Imperial Walkers
  • Moroccan Night Clubs
  • and Windmills

We moseyed a short distance to the lot in front of the Indian restaurant for the Thang…and what do you know, there was a white board with a bunch of things written on it.

I had called out on Twitter that this would be a moderate workout, and to some it was, yet to others it required a little more effort.  Either way, we were here, and this is what we were doing!

First thing we partnered up.  Each partner was to do the full amount of the exercises, but they were to hold each other accountable and drive to the end together.  If your group finished, you went to another group that was still going and joined in wherever they are.  Then when that group finished you joined up with another…and so on until we all finished together!  Here were the exercises done:

  • 50 Bombjacks (Single Count)
  • 50 Carolina Dry Docks (in cadence)
  • 50 LBC’s (in cadence)
  • 50 Monkey Humpers (in cadence)
  • 50 Squats (in cadence)
  • 50 Merkins (in cadence)
  • 50 Calf Raises (in cadence)
  • 50 SSH’s (in cadence)
  • 50 Reverse Crunches (in cadence)

So, as we wrapped up, everyone had completed a minimum of 850 reps of these various exercises, and those that finished earlier than others kept adding to those totals.

We finished up with a bit of Broga, and a slow mosey back up to COT where we shared a couple stories on what IMPACT we saw this past week.

Was this moderate?  You tell me.  Was it hard, absolutely (evident by all the complaining).  The point is that if we were doing this on our own, we most likely would have quit or cut corners at some point throughout the workout.  But we weren’t alone, we had our partner holding us accountable.  Take that same concept and apply it to Whetstone.  That is EXACTLY what we are doing when we commit to having a Whetstone partner (in my case, Destiny).  We hold each other accountable for day in and day out mundane tasks…we encourage each other when things go sideways…but…we do all this TOGETHER!

If you do not currently have a Whetstone partner, I seriously urge you to pray about it, and consider joining up for the program!

At a minimum, check in with a Brother throughout the week to see how they are doing, and be willing to be transparent and honest if someone reaches out to you!  Remember, WE are not worthy to judge others…but WE are called to lift each other up!

Smithers….Out

 

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