Tag: Floppy Disk

Five for Fighting

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Five pax elected the Bushwood boot camp on this cool morning.

Begin with mosey run to back side of school. Big school campus, this was about a ½ mile run.
Circle up.

Warmup
SSH (12x I/C)
Windmills (10x I/C)
Imperial Walkers (12x I/C)
Moroccan N/C (10x I/C)
Low Slow Squats (10x I/C)
Arm Circles (12x I/C)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog/honeymooner)

Thang 1: Fishy Tracks
Pax move forward doing transportation noted, then Q intermittently calls stop and do exercise at count when called, total distance is ~200’. Run back and do next round. Rounds were:
Toy soldiers walk – intermittently called bobby hurley’s
Bear crawl – merkins
Lunge walk – squats
Curb/plank walk – CCD’s

Mosey run to front of the school (about ¼ mi distance).
Thang 2: Burpee Suicides
Total length: about 150’ and this was divided into thirds
Run to line 1, do two burpees, run back to start
Run to line 2, do two burpees, run back to start
Run to line 3, do two burpees, run back to start
Rinse repeat; we did three burpees at each line for round two, and four burpees for round three.

More mosey run (about 3/8 mile distance).
Thang 3: Global warming
Pax circle up, shuffle in direction Q calls, then Q calls exercise. We did: Monkey Humpers, LBCs.

Mosey to COT area.
Thang Final: Doomsday clock
All Pax plank in a circle, and this included the Snakepit pax for a total of 14 in the circle.
Each pax does 1 merkin and counts off. When 50 is reached, pax do 2 merkins.
When 100 is reached, do 3 merkins. This progresses until pax get smoked and drop out.
Started this routine at 05:55 and at 06:00 only three pax were left:
Bobber, Band Camp, Peabody.

Fini,
COT.

 

 

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Do 1 More

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We had 10 for a Do 1 More workout at Bushwood.

The best part of a Do 1 More for the Q is that you don’t tell the PAX that they will have to do 1 more 😉

Mosey from the football parking lot down the road toward the school.  As we ran past each lamp post, PAX saw an exercise written on the pavement, which started some mumble chatter.  After a little warm-up, PAX were instructed to get a piece of chalk and to AMRAP each of the 8 exercises, with good form, of course.

The 8 exercises were: Merkins, Squats, Burpees, Flutters, CDDs, SSH, Big Boys and Plank Jacks.

There was very little mumble chatter as we were all focused on counting.  Gotta remember music next time 😉

We then ran back down the hill where YHC told them to put their chalk back.  Then we discussed doing 1 more.  Do one more for your M, your 2.0’s, work, and for yourself.  I think Kilbassa said he wanted to have 1 more beer 😉

Then OYO, we completed 1 more rep than we did in round 1 without a timer.  YHC got through the burpees and realized I left my chalk bucket back at the start so I hard to run back to get it and then fell behind.  Stand and Hardwood picked me up as the 6.

Then we did a little Mary where FloppyDisk brought back the overhead claps that he forced us to do at Colesseum.  That was just mean, but made us better.

Great workout gents!  Thanks to Ltrain for the opportunity to lead.

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NASCAR Bootcamp

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First time out to Catawba Ridge High School for a workout. Very nice facility with lots of options and many new faces.  Hardwood came with FNG aka “The Situation.”  Not from Jersey, but he closely resembled Mike, the Situation.

After Geronimo gave the disclaimer, we split up from the Kettlebell crew.  Slow jog around the parking lot and stopped for the following warm-up exercises:

SSH x 10

Imperial Walker x 10

Windmill x 10

Plank Stretch

Next, we moseyed back to the shovel flag for the main event.  I came up with a NASCAR themed Dora.  Partner 1 ran around the parking lot, stopping at each of the four light posts for burpees.  Each light post the burpee count would increase by one, so the total count was 10 burpees per lap. Partner 2 began performing the list of five exercises, 100 reps per team.

Round 1 exercises:  Hand Release Merkins, Squats, LBCs, Dips, Box Cutters

After the completion of Round 1, Bobber mentioned  we were running in the wrong direction, we should be taking left turns like NASCAR.  We switched directions for Round 2.

Round 2 exercises:  Carolina Dry Docks, Lunges, Flutters, Calf Raises, Plank

We finished up with a minute to spare.

Great job everyone…Thanks for the opportunity!

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Start right for the intended ripple effect

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9 HIM descended upon Bushwood on a humid September morning for a start to the day to create a positive ripple effect.  In planning this workout, YHC hoped to put together a little bit of everything to give the PAX their monies worth. The longer than normal drive to this particular AO gave YHC a chance to think about the workout and how to maximize the time with proper planning.

An early arrival allowed for the thang to be spelled out clearly so PAX could easily see what was expected – on the second half of the workout anyway.  Cones were placed and YHC drove to the launch point to find UHaul and 3D preparing to welcome Birdcage and the rest of the PAX who would choose to sling the metal.  For the rest of us, it was off to the boot camp.

Disclaimers were given, the 5 core principles were announced and off we moseyed down the hill.  After roughly 1/4 mile at a modest clip we did some toy soldiers, high knees and stretching out our hip muscles while walking to a COP for the following:

15 Imperial walkers IC then 5 burpees OYO, 15 hillbilly walkers IC then 5 burpees OYO, 12 low slow squats holding the people’s chair on rep 12 and doing 15 Moroccan night clubs cadence then recovering to 5 more burpees OYO.  A quick mosey to the end of the bus loop took us to 9’s B & B’s – burpees at one end and bombjacks 2 lightpoles down moseying back and forth between each – PAX worked hard, mumble chatter was low and humidity was not.  After finishing all rounds, early-finishers did flutters while the six came in.  We then moseyed to some wall for a thought YHC wanted to share:

While holding the people’s chair – YHC posed the question “why do we choose not easy?”  And what impact do you want that to make for those in your concentrica?  With tomorrow not being guaranteed, each intentional and deliberate choice you make has a ripple effect.  What do you want that to be?  After holding for another 10-15 ish seconds, PAX recovered and moseyed to the next lot for some 4 corner partner “fun”.

4 corners: 10-20-30:  Each PAX partnered up and mosey between stations/cones: 1 round and a partial second round was completed before YHC called time and we moseyed to COT.

Cone 1 – 10 burpees, 20 squats, 30 lunges

COne 2 -10 diamond merkins, 20 werkins, 30 side straddle hops

Cone 3 – 10 Merkins, 20 burpees, 30 shoulder taps

Cone 4 – 10 box cutters, 20 leg raises, 30 big boys

Arrival at COT was at 0559 – just enough time for a 30 second body destroyer and a transition to name o rama with the 16 other kettle bell PAX.

Announcements – Maximus 40th workout at 0600 on 9-7 at NAFO – Spider-Man on Q

Prayers were offered for Geronimo’s daughter who is in Michigan and contemplating returning home and for Geronimo who is seeking employment.

Praise for a FNG joining today – Wagon Wheel

NMM – Choosing to do the hard thing each day often feels difficult.  Yet as HIMs, we know that also creates impact and momentum in our life.  That choice also sets an example for those in our concentrica.  Momentum is cumulative and YHC is thankful to all the HIMs in the Fort who, knowingly or not, serve as both inspiration and motivation by the example they show.  Who creates that positive impact for you?  Whose example in your concentrica inspires you?  And do you tell them?  If not, perhaps today is that day you generate momentum for someone else or you inspire them to the same advantage you’ve sought.

My thanks to L Train for the opportunity to Q and be around such a solid group of HIMs

Until next time, keep inspiring by your choices and creation of positive impact.

Honored,

Cyclops

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The 2 Wisemen Visited The Fort

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3D led off with some running and warmup then to the Pike Engineering brick wall for wallsits with arms up, alternating legs and the 5 burpees each HIM starting from the end.  Run to Massey Hill. Jacobs Ladder to 7 with squats at bottom and Merkins at the top.  Several PAX were losing clothing.  3D led mosey back to WEP playground for Q handoff to LTrain.

LTrain
Partner work

5 sets
10 merkins, partner holds plank
250 yard run

5 sets
15 squats, partner holds Al Gore
250 yard run

5 sets
20 big boy situps, partner holds plank
250 yard run

Indian run around WEP (~.5 mile)

End with Mary

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A Little Of Dis And A Little Of Dat

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Despite the cold temps, thirteen HIM decided to get out of the old fart sack and accelerate their Thursday morning. It was a good opportunity to remind everyone that it was cold out and not to stick your tongue to a flag pole. Disclaimer was given and we were off.
Quick Mosey and we circled up. Exercises were done in reps of 20.
  • 20 Side Straddle Hops
  • 20 Windmills
  • 20 Low Slow Squats
Right off the bat, we bear crawled around the covered semi circle. Once the six were in another mosey over to the far parking lot.
  • 20 Plank Jacks
  • 20 Flutters
  • 20 Bib Boy Sit Ups
Moseyed over to the back of the school for some wall work.
  • 20 Wall Mountain Cimbers
  • 20 Peoples Chair Overhead Claps
  • 20 Wall Mountain Cimbers
  • 20 Peoples Chair Overhead Claps
A challenged the group to take some time out and focus on what is really import over the upcoming weeks. The birth of our savior.
Moseyed towards the side of the school.
  • 20 Donkey Kicks
  • 20 Dying Cockroaches
  • 20 American Hammers
Moseyed/Toy Soldiers/Lunges over to the front of the school where two cones were setup for a little Jack Webb. The loop was about a quarter of a mile in total and we had a cone setup on each opposite end. We definitely got some miles in on this segment.
Cone 1: 10 Partner Slap Pushups
Con 2: 1 Big Boy Sit Up 
 
Cone 1: 9 Partner Slap Pushups
Con 2: 2 Big Boy Sit Up 
 
We got down to about 5 and 5 or 4 and six depending on how fast you were running.
 
Moseyed back to COT for prayers and praises.
 
– JWOW

 

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Colosseum- KISS (you know what it stands for)

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Always one of my favorite AOS in the Fort. A great place that makes you want to work. I like to KISS (keep it simple st&#%d)
We had a little disclaimer and intro and were off.
couple laps around the parking lot and circle up for a quick warmup.
22 SSHs
10 windmills
22 Mtn Climbers
6 inches with slow 10 count x 2
head down road for dynamic stretching and let the games begin.
light poles
1. 5 burpees.
2. 5 burpees, 10 plank jacks.
3. 5 burpees, 10 plank jacks, 15 merkins
4. 5 burpees, 10 plank jacks, 15merkins, 20 squats
5. 5 burpees, 10 plank jacks, 15merkins, 20 squats, 25 LBCs
Mosey down road. Pick up piece of rip rap
10 chest presses, 10 curls, 10 shoulder presses x 3 sets
Hill repeats mosey to top 10 merkins, 15 squats mosey to bottom 5 burpees. flutter kicks until 6 finishes 3 sets.
Indian run back to light poles.
1. 5 burpees.
2. 5 burpees, 10 plank jacks.
3. 5 burpees, 10 plank jacks, 15 merkins
4. 5 burpees, 10 plank jacks, 15merkins, 20 squats
5. 5 burpees, 10 plank jacks, 15merkins, 20 squats, 25 LBCs
COT- like I said KISS.
announcements- thanksgiving convergence
Christmas Party sign up by Sat. Dec. 30th
Prayers and Praises

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1990s HIITs

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Nine in total arrived. The rain held off, but conditions were still slick.

Warm Up
Mosey run
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Low Slow Squats (IC10x)
Headed towards the benches area under the awning in front of the school.

Thang 1: HIIT Routine
The winner of Twitter poll, for which decade of rock to play during the workout, was the 1990’s!  Playlist is at end of BB.
Set A: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
Cherry Pickers
Squats
Dips
Bobby hurleys
Set B: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
Derkins
Amer Hammers
plank jacks
Set C: Do the below 45 seconds on, 15 sec standing rest in between
Flying Squirrels
Imp Walkers
Squat Jumps
step ups
SSH
Rinse/Repeat sets

Thang 2: Thunderstruck burpee routine
Played AC/DC’s Thunderstruck (Just squeaked in being released in 1990); do a burpee every time you hear thunder/thunderstruck.

Fini, COT

Prayers for those under doctor’s care. It’s been a heavy week, make sure to hug your kids/family.

Most of those in attendance were in our forties, so the 1990’s music was during our ‘coming of age’ years. Set B was a real core burner due to the low plank rest.

Playlist, year of release noted.
1. Everlong, Foo Fighters, 1997
2. Only happy when it rains, Garbage, 1995 (Shirley Manson representing Scotland)
3. The Beautiful People, Marilyn Manson, 1996 (Slash noted this song was written in Charlotte)
4. Lump, Presidents of the United States, 1995
5. Sabotage, Beastie Boys, 1994
6. Pepper, Butthole Surfers, 1996 (…pourin’ like an avalanche comin’ down the mountain…)
7. Enter sandman, Metallica, 1991
8. Flag pole sitta, Harvey Danger, 1997
9. Song 2, Blur, 1997 (Woo hoo!)
10. Thunderstruck, ACDC, 1990 (burpee challenge, always a crowd pleaser)

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On Frozen Pond

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I arrived a little before 5am to prepare for my Q since it was my first at the Minnow Pond.  As it got closer to 5:10 am, I was worried I would be running solo since no one was around and the temperature was below 30 degrees.  I was thinking about what I would write for the backblast..Lost fish at Minnow Pond, Finding Nemo, Frozen Fishstick.  No need to worry, soon there were several cars pulling into the parking lot.  Now I just needed to focus on the Q.

Due to the cold weather, short disclaimer and no warm-ups.  The six of us ran a one mile warm up around the neighborhood surrounding Walter Elisha Park.  We stopped in the parking lot for the next portion of the workout.

I designed a mini cross country course (a bit over a half a mile) in honor of the Fort Mill XC team reaching the State Finals this weekend.  Sharkbait, my 2.0, is part of the team.  I mentioned how proud it is to see your children reach milestones and accomplishments.  A year ago, it was alot different story.  My son struggled and had lots of excuses for why he was not performing at his potential.  I tried my best to balance being supportive and tough love.  He had to be responsible for taking ownership of his training if he wanted to get better.  This summer, he trained almost everyday with some of the top runners in the area.  The hot summer heat and even the rain did not stop him.  The results were great, he started every varsity race this year and had a 5K PR last week of 17:20.

My reason for mentioning this is obvious I am proud of my son, but also the old adage is true.  You have to work for the things you want.  The easy example is posting to workouts in the gloom, the more frequently you do it, the better you will be physically.  It works the same way with our relationships (M and 2.0s).  Put the time in and its almost guaranteed to be positive.

Ok, back to the workout.  Each lap began with 10 leg lunges, 10 monkey humpers, and 10 calf raises.

Half mile XC course:  Run up to the top of the hill beside the soccer field, lap around the parking lot, down Self Street to the corner of the park, back down to the WEP parking lot.

Reverse direction each time.

We each did this course 3 to 4 times before we headed back.  Before COT, we ran over to the staircase across the street and did a few sets are stair repeats.

Great job by everyone today!

We keep Kenyan and his family in our prayers during this difficult time.

 

 

 

 

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