Tag: Fish Sticks

Pantheon Pain

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38 Special asked for a substiq and YHC answered the call

After a proper disclaimer, went into immediate COP then ran a mile to TC Baptist parking lot for vacuum cleaners until fail (flapjack for partner to do the same). An old fashion Dora with the running partner doing bear crawls up and jog back. head back to COT area but do burpee broad jumps the length of the school and reverse was a squat accumulator. pillar 1 was one squat and duck walk to the second pillar. then 2 squats duck walk to the third, etc, all the way up to 11. knocked out some ab exercises to finish it up.

PAX were beat down and satisfied, to my pleasure.  Thanks 38 for the opportunity!

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Pain posting at BAOPS

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Alcatraz eventually became a prison on an island in the cold waters off the Northern California coast. It was known to be difficult to escape for the inmates that called Alcatraz home. The waters surrounding it were cold and rough, much like its residents.

When Trucker took over Alcatraz, he had a vision for our own little AO on the island, well, it’s really a peninsula but just go with me here. He wanted those that posted at Alcatraz to experience their hardest (or close to their hardest) workout of the week. The idea of coasting into the weekend wasn’t exactly his cup of tea. That said, for those of us that Q Alcatraz now, we have the Trucker-created acronym, BAOPS, in our minds when planning our pain. BAOPS stands for the Best AO for Pain on Saturday. You get the idea now?

For Ruby Slippers and I on this brisk morning, we knew we had to answer the call. The planning began earlier in the week when Ruby said he was incorporating cinder blocks. That’s when I knew this would be top-shelf. Ya see, when a man named after fancy footwear says he’s bringing pain like that, it’s time for the rest of us to bring our big-boy shoes. He shared his plan with me on Friday night and I had to chuckle; it was all I could do to keep from splashing at the thought.

To kick off this adventure, Fish Sticks, Trucker, Geronimo and I decided we needed to get to the AO early for a few rounds of pull-ups which has become quite the nice addition. At 0630, we had 17 of us gathered in the parking lot to embark on this journey.  While not swimming cold, choppy waters, we did see all the cinder blocks lined up and knew we were in for something special.

Ruby took control, disclaimed us and warmed us up with Wind Mills, Tappy Taps, Burpees, SSH, Merkins, Burpees and a few other things. Who does burpees in a warm up? We then all grabbed a cinder block, made our way to the field and counted off in 4’s for the 4-corner beat down. He had set up 4 stations in the corners about 15yds apart from each other.
Station 1: 10 Man Makers, 20 Cinder Block Swings, 30 Overhead Presses
Walk to station 2 with the cinder block in the rifle carry position, overhead.
Station 2: 10 Man Makers, 20 Cinder Block Swings, 30 Bent Over Rows.
Lunge walk to station 3 while holding the cinder block.
Station 3: 10 Man Makers, 20 Cinder Block Swings, 30 Derkins w/ your feet up on the block.
Walk to station 4 with the cinder block in the rifle carry position, overhead.
Station 4: 10 Man Makers, 20 Cinder Block Swings, 30 Curls
Lunge walk back to station 1 while holding the cinder block.

We continued on this circuit until our never-ending 30mins had expired. It felt like 30 days and holy smokes, the collective groan from the PAX almost woke the neighbors. We were all on the struggle bus after this and guess what, we were only 1/2 way through this wonderful nonsense.

Gee, THANKS TRUCKER!!! Now we’ll hand off to Maximus for what was intended to be the tour de hills of our lovely AO. Once I told the PAX about the 3 hills we were to be visiting, you could hear it again. That collective groan, yeah, it voiced itself again. Anywho….

Mosey to Hill 1 at the front of the neighborhood by the Fire Station:
Run down without busting your tail for 5 burpees and 10 Flutters I/C
Run up the hill for 2 squat burpees and 10 Flutters I/C
Complete this 4 times

Mosey to the next hill, Hill 2 down by the circle:
Run down the hill for (5) 8ct burpees and 10 Freddy Mercury’s
Run up the hill for (2) 8ct burpees and 10 Freddy Mercury’s
Complete this 3 times

C’MON MAN!!!! REALLY???? Did our time really expire before we can complete Hill 3? Yes, yes indeed. Fortunately, we got back to the AO in time do complete a few rounds of Mary.

Aaaannnndddd, there you have it. BAOPS lives on!!!

Announcements: FM Study Hall volunteers needed. D2DB reminder. Do yourself and your concentrica a favor by engaging in everything F3 has to offer. Spiderman cemented this by a call to action for the PAX to GET IN A SHIELDLOCK. There were more announcements but I apologize, my stenographer failed to show.

Prayers/Praises: Some serious things on the hearts of our PAX and if you want to know what they are, you should’ve posted. Praise for our boy, Skipper, now 1wk into this new chapter of his life with us in F3. Welcome.

Until we SYITG,
Ruby Slippers & Maximus

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Humble Pie

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7 men braved 18 degrees this morning at Alcatraz. Here’s what we did:

The Thang:

  • 25 SSHs (IC)
  • 25 Imperial Walkers (IC)
  • 15 Low Slow Squats (IC)

Mosey to Anchorage Lane

Once we arrived at the bottom of the hill of Anchorage Lane, Reborn told us the plan. We were going to Partner up.

Partner 1 was to Nur up the hill and run back down while Partner 2 performed exercises in a modified Dora. Then flapjack.

The exercises at the bottom of the hill were:

  • 100-Diamond Merkins
  • 200-Double Count Lunges
  • 250-Squats

Mosey back to the park

This took us to a little after 0700 and Reborn handed it off to YHC.

  • 10 Burpees
  • Run across the parking lot and return
  • 10 LBCs (IC)
  • Run across the parking lot and return
  • 9 Wide arm Merkins (IC)
  • Run across the parking lot and return
  • 8 American Hammers (IC)
  • Run across the parking lot and return
  • 7 Mac Tar Jais (IC)
  • Run across the parking lot and return
  • 6 Boxcutters (IC)
  • Run across the parking lot and return
  • 5 Sphinx Merkins (IC)
  • Run across the parking lot and return
  • 6 Flutters (IC)
  • Run across the parking lot and return
  • 7 Tempo Merkins (IC)
  • Run across the parking lot and return
  • 8 Freddie Mercurys (IC)
  • Run across the parking lot and return
  • 9 Merkins (IC)
  • Run across the parking lot and return
  • 10 Big Boy Sit-ups

Mosey around the Park

  • 20 Low Slow Squats (IC)
  • 20 Narrow Squats (IC)
  • 20 Calf Raises (IC)
  • 15 Irkins (IC)
  • 25 Dips (IC)
  • 10 Derkins (IC)
  • 15 Overhead Claps (IC)
  • 25 MNCs (IC)
  • 15 Seal Jacks (IC)
  • 1 Minute of Flutters

NMM

My pastor posted a message to Twitter yesterday that I found worthy to share.

“God chose to be born as a pauper, not a prince. In a stable, not as a superstar. As a servant, not a celebrity. What does that tell us about how important the Lord thinks humility is?”

In the age of coronavirus shutdowns, celebrities have taken to social media to say, “we’re in this together” from their palatial estates. Their messages have grown stale as people realize how out of touch celebrities are. Their self-absorbed, self-conceit is the exact representation of what we aren’t to be.

We are called to live third – to put God, family, and others before ourselves. When we get the order backwards, we crash and burn. As High Impact Men, we are bound for success. When we succeed, we must remember to stay grounded and stay humble. Keep close to your brothers and keep them in check. Allow them to keep you in line. We are actually in this together.

Aye!

Italian Job

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Mettle Forger 12.18.2020

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5 pax gathered at Turner Field with 2 shorties playing in a rock pile.

Warm-up
-SSH
-IW
-HW
-some yoga
-Mountain Climber
-Peter Parker
-Parker Peter

Take a lap (about 1/3 mile)

Circuit:
2 min at each station (20 seconds on, 10 second rest)
Battle Ropes
– Double Whip
– Alternating Whip
Manmaker w/50lb
KB Swing 35lb
Carry 65lb
Run another lap as active recovery

Made it through the circuit 2.2 times

Finished with some mary
– freddie mercury
– dying cockroach
moved quickly between the two

 

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Minnow Pond 12.17.2020

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The promo:
https://twitter.com/jisenhour/status/1339217811231674368

The route:
https://www.strava.com/routes/2773907426356036818

10 stops along the way
5 burpees/10 merkins/15 squats each time

16 PAX. It was hard. Had to average 10min/mile with the exercises to finish at COT by 0600. We did.

Strava Stats: https://twitter.com/jisenhour/status/1339542289048285184

NMM:
Today was a workout where I tried harder because I was on Q. Being a leader isn’t just about exhorting acceleration in others or the group; it also forces you to accelerate individually. That was pretty evident to me this morning from my heart rate monitor. All the guys that came out today pushed me to be better. When you’re a follower, are you following in a way that is helping your leaders be better?

—
Band Camp dismissed

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Expect the Unexpected

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As the first Q to kickoff the Block Party December to Remember, I knew I had a huge shoe to fill seeing the lineup Bobber scheduled. So I figured I had to take a page out of my Yinzer’s Q book and do something that I am not a fan of – burpees. If you have ever posted to one of my Q’s, you know there will be plenty of merkins and pull-ups, but not burpees nor running. Well, expect the unexpected.

I pulled in to the parking lot with some ideas, but no Weinke. When I mentioned this as we were standing around waiting for 05:15 start, you could imagine the mumble chatter!

So the Thang:

Was about to mossy when I called a Switzer and circled up for some stretching, then we mossy to Hobo parking lot for a little bit of COP. Low slooowww squats, merkins, and OH claps. Lines up at dumpster and for 5 rounds: 5 burpees, 10 squats, 15 merkins, run to Main Street Gazebo and back and rinse and repeat. Tesh was on round 5 when most PAX were on round 3…but his shirt was still on so maybe that slowed him down.

Mossy to “The Hill”. I figured most of the PAX won’t travel west of the Peach Stand on a Saturday to experience #BAOPS, so why not bring it to them! NUR up the hill and perform 1 burpee. Run down the hill, 10 LBCs. NUR up to 2 burpees, run down to 20 LBCs. NUR up to 3 burpees, run down to 30 LBCs. NUR up to 4 burpees, run down to 40 LBCs. NUR up to 5 burpees, run down to 50 LBCs.

Run to the park across from Main Street/160 intersection. 10 merkins, run up the stairs to the Xmas tree for 20 Freddie Mercury’s. Run back. Rinse and repeat by adding 5 additional reps at each end, with running the stairs in between. I realized I still had 8 minutes, so went back down the ladder to 15 merkins then 10 merkins with runnign the stairs in between each set with Freddies at the tree.

There is a snippet of what you  would experience at #BAOPS @ Alcatraz. Fill up your gas tank, get your M’s approval, and get your passport stamp some Saturday at #BAOPS – YOU WON’T REGRET IT

Thanks for the opportunity to lead!

Prayers go to Splinter’, Bobber, Trucker, and more recently Orange Crush son!

Trucker

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Know before you show…

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Tuesday’s are a treat here in The Fort so why should Tuesday, November 24 be any different? In an effort to ensure the PAX got their money’s worth, I decided to post the Weinke on Slack ahead of time. This gave them the choice of whether or not they wanted to make a run at it. That said, 14 PAX joined me at the Colosseum to give it a run.

Warm-up run around the drop off lanes for both schools, taking us back to the basketball hoops.
50ea I/C: SSH, Merkins (harder to actually do this than write this), Flutters

Line it up for sprints down/back: 50%, 75%, AYG

Mosey to the 1/2 wall: 25 Muscle Ups, 25 Mike Tysons, 15 get over the wall

Mosey to the back bus road. Nur up the road to the top. Run down but stop at each light pole for 10 Hand-Release Merkins, 20 Jump Squats, 30 Freddy Mercury’s (count how you wish since I tend to change my mind)

More was on the Weinke so it’ll have to wait for another day.

Loads of prayer requests and praises to be grateful for. Safe travels and for those not traveling, see you at the Convergence, Thursday at the Ranch.

Maximus

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Pantheon Pyramid

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Prior to posting, YHC was requested to wear the shortest of shorts by our 1st F Q – Gears. YHC was happy to comply. 

A chilly 38 degrees made for a nice leggy start to the morning… in the height of the current political drama (that YHC is so wrapped up in), a bible verse was spoken prior to the disclaimer. 

Hebrews 13:8 – 

“Jesus Christ is the same yesterday, today, and forever.” 

YHC spoke said verse because the focus shouldn’t be so much on earthly things as it has been. 

Disclaimer was stated, and we were off. Lap Around to Back of School, jump onto the playground/turf.

 

COP

20 SSH IC

15 Tappy Taps IC

15 Moroccan Night Clubs IC

Yoga Flow/Stretch Out

Line up facing Basketball Court (watch out for the ropes!)

 

Pyramid  

Each round added an exercise to the mix, starting with 5 burpees. Once we reach 30 SSH, we worked our way back down by removing the exercise with the most reps. Between each round we ran about 50 yards total. 

5 Burpees

10 Big Boys

15 Merkins

20 Squats

25 CDD’s

30 SSH

 

Mosey to Basketball Court

Line up on base line. Crab Walk to Half Court, feet first. Flip and crab walk head first to other base line.

Suicide foul line, half court, foul line, base line. 

Bear Crawl to half court, craw bear to other base line. 

Suicide from this base line. 

Inch worm to half court, on your six.

Windshield Wipers with legs per YHC’s count (left/right).

 

Begin Mosey back toward COT, stopping on the way for some Fifer Scissors x 25.

Reach COT, flutter in wait for six. 

Rosalitas x 20

WWI Sit Ups x 10

0600.

 

A great showing by all. YHC was gassed after Honey Badger and Block Party. Divac apparently loves suicides. Who knew?? 

 

Announcements – 

The Fort is traveling to Rock Hill this Friday, and Metro next Thursday. Hit up Shady for info/clown cars. 

 

Prayers/Praises – 

Prayers for Fish Sticks’ MIL – Flu like symptoms developing.

Prayers for MR. T and his family.

Prayers for Short Sale’s family with multiple people battling illness/pneumonia.

Prayers for Opie’s FIL – bad car accident causing 6 cracked ribs and now pneumonia. He is out of the ICU thankfully.

 

Thanks 38 Special for the opportunity to lead.

Punch List out. 

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Bronze Medals

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When you’re down to 80% can you still give 100%?

4 PAX made it at least 4 miles. Some logged more.

Stopped 6 times for:
5 burpees
10 merkins
15 squats
and an undetermined amount of flutters in cadence

Thanks for the opportunity to lead Vuvu!

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The Equalizer

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9 got better this morning and 1 got lighter as we tackled a routine I call “The Equalizer.”  Conditions we’re perfect for a sweatastic Merkin Mile beatdown. Here’s what we did…

The Thang

  • 5 Burpees

Run to the 1st entrance of Brayden

  • 10 Wide Arm Merkins

Run to Dave Gibson Blvd

  • 20 Bobby Hurleys

Run to Dam Rd

  • 30 Ranger Merkins

Run to Tara Plantation

  • 40 Squats

Run to YHC’s House

  • 50 Merkins

Run to Tara Plantation

  • 40 Calf Raises

Run to Dam Rd

  • 30 Diamond Merkins

Run to Dave Gibson Blvd

  • 20 Lunges

Run to 1st Entrance of Brayden

  • 10 Tempo Merkins

Run back to Earth Fare

  • 10 Tempo
  • 20 Lunges
  • 30 Diamond
  • 40 Calf Raises
  • 50 Merkins

Circle the lot

  • 10 Wide
  • 20 Bobby Hurleys
  • 30 Ranger
  • 40 Squats
  • 50 Merkins

Mosey back to COT

  • 5 Burpees

NMM
This workout was designed to have the PAX finish together. How do you keep the non-gazelles with the sub-6 minute milers at a running AO? Add Merkins.
As expected, Scalp and Gears had the major lead in the running portion. But as we closed in on the final assault at Earth Fare, Dark Helmet took the lead and never looked back. Major kudos to Band Camp and his Merkin prowess for powering through to the top-5 after the run. As usual, Gekko, Quack Attack, and Fish Sticks finished towards the top. And though he doesn’t like to admit it, Sugar Daddy is starting to look like a runner. Spider-Man did bail early, but when nature calls, you know, you answer. I understand he looked three shades brighter and 2 pounds lighter after his…break.
Thanks for the opportunity to lead. I know this is more Merkins than normal for STL (as noted by the grunting and grumbling), but it’s the only way I could keep up with you fast guys. But as usual, you men persevered and powered through. You did the hard thing and you’re better for it.

One last word to start the week:

You can’t force someone to respect you but you can refuse to be disrespected.

Now go be a force to be reckoned with. Crush the day!

Aye!

Italian Job

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