Tag: Flounder

rucking in nature

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WARMUP: windmills and low slow squats
THE THANG: ruck up and head to the trailhead by the pump station. Go explore the freshly maintained new mountain bike trail that runs behind EarthFare. Move some trees while we’re at it. Take a moment to enjoy the sounds of nature and the peace it can provide.
MARY:
ANNOUNCEMENTS:
COT:

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Simple pendulum

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WARMUP: none
THE THANG: mossy to coffee parking lot. Simple pendulum where you run to GHES teacher parking lot. At bottom of hill 16 merkins at top of each hill 13 LBCs. Nothing else, nothing more, nothing less, except for Dark Helmet complaining. And yes the reps represent the score of the Steelers win against that pro team to the south. How about them Steelers Crab Cakes?
MARY:
ANNOUNCEMENTS: read newsletter
COT: prayers for flounders sister and school starting again

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Crossing State lines… running up hills.

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3 pax joined YHC on what is a balmy (relatively) morning for the last Friday in 2022.

The workout was simple but effective.

Run for 2 minutes “rest” for 1 minute. The rest part is where YHC led the pax in 10 Merkins or 10 low slow squats in cadence.

The route we ran was a very long loop. Starting at the Stockade we ran back through the forest grove development to Zoar rd. Ran .2 miles on Zoar to the state sign and then went into Hawks Creek.

We ran through my neighborhood and I pointed out homes of Pax past and present.

Back to Gold hill rd we ran all the way to the 7-11 and then headed back towards the Stockade. Before hitting COT we made a brief detour to “the hill” by the Fire station.

After running the hill we wrapped back around to Gold Hill rd entered the HT parking lot and ended at COT with 35 seconds left.

5 burpees later we hit 6:00 on the button.

The one message I left for the pax today was that no matter what your “hill” is this coming year go get after it. The hill won’t shrink the more you stare at it. You need to run it to get over it…. even if you can only go 2 minutes at a time.

Great group of men this morning. Thank you and Happy New Year!

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Chupacabra farewell with ladders 🪜 sandbags and rucks

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WARMUP: no warm up
THE THANG: Tabata every 2 minutes, drop and do 10 merkins with ruck on… first one was even before we launched… whining coming from everywhere…

We had a ladder 🪜 loaded with sandbags (4×40 plus 2×60) pick up the ladder, put it on shoulders and start moving around the 1/4 mile loop, every time the timer went off we had to do 10 merkins, do Tabata and pick up ladder again and keep moving… stop about 1/3 of the loop right after the buzzer went off, form two lines and start passing the Sandbags sideways to the pax next in line, return Sandbags to starting point, now pass sandbags overhead to pax next to you, rinse and repeat twice… buzzer went off a couple of times during the sandbags exercise so everyone knew what to do…

Load sandbags back on ladder and keep moving, we didn’t get too far went buzzer went off again.. 10 more!! Advanced to starting point just in time for another buzzer, another 10 merkins; form two lines and start tossing the Sandbags to the other end of parking lot… yes, you guessed it, buzzer went off a few times… rinse and repeat… load up the ladder and keep moving… another 1/3 of the loop and buzzer went off again, 10 more, fork two lines and unload ladder, this time it was over the shoulder toss to pax next/behind you.. rinse and repeat twice and yes, buzzer went off a couple times…

Load up the ladder and keep moving.. another buzzer 2/6 of the loop, drop do merkins and grab ladder and keep moving… we had enough time to go back to COT
MARY: 20 squats with ruck on… buzzer went off one last time, 10 merkins… another round of 20 squats… 6 o’clock

It’s been my pleasure to be the site Q for Chupacabra for the past 16-18 months but it was time to put Chupa to sleep… we’ve had some great events and variety of WODs, and some times miles and smiles…

Thanks for everyone’s support…

Tinsel OUT

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we didn’t shoot our eye out but we did break it

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WARMUP: disclaimer was disclaimed on the move bc it’s 16F. Mosey along the trail until we hit a giant tree in the way that’s been since we started but we never had enough guys to move it until now. For the record Flounder said we couldn’t move it. Oh ye of little faith😇. Every workout should start with a team log movement.
THE THANG: at “The Office” work was done.
5 weighted pull-ups, 10 weighted merkins, 20 squats. Then
10 ruck burpees minus the number of bb’s that a PAX was able to successfully shoot within a target on the target block ( styrofoam packing surrounding my solo stove that I got for Christmas yesterday). @Sprocket found the mark 7 / 10 so everyone did 3 ruck burpees. Mosey for quarter mile. Then dips, derkins, and step ups and 7 ruck burpees bc buttterFat discovered that the 19$ toy pistol wasn’t cold tested. Hopefully Black Bart never learns of my weakness. Mosey another quarter mile & more exercises and burpees until we went on a trail building log lining party on a fresh patch of trail for a few minutes. Oh and at some point we crossed a creek via an ice covered log.
MARY: Toy soldiers & imperial walker’s
ANNOUNCEMENTS: do hard things and quit being soft.
COT:

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Poles in the Rain

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ao-the-stockade
QIC: OTG
When: 2022-12-09
Pax: Grassy Knoll, Slapshot, Sasquatch, Grinder, Flounder, Spectre,
Posted In: Stockade
Warmup: windmills, Cherry pickers, merkins, Moroccan night club
The Thang: run light poles and aisles until COT. At every light pole do the following:
5 merkins
5 LCBs
5 squats
5 SSHs
5 Monkey humpers
5 plank jacks

2 minute stretches

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Hit the hill

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WARMUP: short COP
THE THANG: mossy to Hubert Graham Way. Run to bottom of hill (3rd street light). 10 merkins then run to top and stop at the 2 street lights for 10 merkins. 5 rounds.

Missy to playground. PAX split in half, 10 step ups each leg others do swing set crunch until step ups done. 2 rounds. 20 leg raises and 20 flutters.

Mossy back to COT the long way around the school with 3 stops on the way of 5 burpees.
MARY:
ANNOUNCEMENTS: Xmas convergence
COT: prayers for travel, injured and sick

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don’t eat so many chocolate cookies

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WARMUP: 100 SSH with some blatant dance moves
THE THANG: ruck shuffling between the 4 corners of the EarthFare parking lot going over what each man’s goals are for the upcoming year. Reviewed the concept of the 8 block planning tool and each man shared some personal goals for 2023. At each corner there was an exercise performed. Single leg deadlift with weighted vest or rucksack was a crowd favorite. Burpees, squats, curb squats, merkins, ruck getups, cha-cha merkins, toe taps, lunges, cross over lunges, and some more single leg deadlift.
MARY:
ANNOUNCEMENTS:
COT: Esso made a challenge to the PAX to have a plan for the first quarter of 2023. If you want to change then tell your Shieldlock and ask them to hold you accountable. It really is magical what a little accountability can do over a short period of time. Prayers for those dealing with sickness andv always for marriages. And patience during this holiday season with family.
Stay frosty my friend
OLAF

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I Think We Where On A Trail

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WARMUP: Was Done
THE THANG: Olaf asked me to Q several weeks ago and forgot all about it. Had he not texted me the night before I would not have shown. 0515 rolled around and we had 3 pax plus me. First time ever meeting Butter Fat, what a cool awesome dude. And he wore some Altra Lone Peaks so he was in the cool kid club already! We grabbed our rucks and sandbag and I took the boys to a trail or at least tried to find it, behind Earthfare that our humble Olaf is in process of making. I think we found parts of it. We made our way down Dave Gibson Blvd. to a trail that I’ve never been on before (Shocking I know). All in all we got around 2.5 miles while passing the sandbag back and forth throughout. Olaf underwent hand surgery so he rolled in at the end much to our surprise.
MARY:
ANNOUNCEMENTS: Read Newsletter.
COT:

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