Tag: Gears

Swamp Pain

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17 HIM pushed through a nasty beatdown by YHC today at the Swamp.  YHC got to the AO about 15 mins early to check out the Broga dudes… no wait it was to prep the winkie.  Anyway, I ran the hidden greenway trail behind best buy to home depot (not target) and wrote 5 pain stations.  3 for the starting line and 2 halfway through the loop.

Started on time (barely) with a windmill warmup and that was it.   Mosey to the start.  The trail is about 0.65 miles with the loop back around a half mile.  We did it twice with the 5 plank position pain stations (ending with 25 burpees of course). Moseyed to COT area for COP burpees or flying squirrels, diamond merkins or merkins (all dependent upon how far you got on the loop). Hold  Did right arm and leg and left arm and leg for a while and ended with worst merkin ever x 5.  Recover for some painful Moroccan night clubs.  Next hold Al Gore and went around the circle naming some positive things going on in each PAX life.  Way to lift each other up!

Lastly we did some random parking lot drills in time for COT.  In COT we had a couple of guys get out of their shells and open up.  What a great thing!  Shield Lock!!!

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FBBD

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8 Men for a Full Body Beat Down (FBBD).

The Thang

Short Mosey for COP

  • SSH
  • IW
  • Potato Pickers
  • Mountain Climbers
  • Windmills

Big Lap around the Soccer Field, enter on parking lot side

Leg Section:

  • No Surrender
  • Monkey Humpers
  • Dan Taylors
  • Gorilla Squats

Big Lap around the Soccer Field down to Amphitheater

Core Section:

  • LBC
  • Flutter
  • Peter Pointer
  • Dying Cockroach
  • American Hammer
  • Boat and Canoe

Big Lap around the Soccer Field to the Carpool Drop off

Upper Body Section:

  • Ascending Curb Crawls to 11
  • Makhtar N’Diayes
  • BTTW
  • Makhtar N’Diayes
  • BTTW
  • CDD

Big Lap around the Soccer Field to the end of Carpool Drop off

10 Burpees OYO

Mosey to COT for Body Destroyer and BOM

Announcements

HDHH at Amor Artis tonight

Nessy this weekend in LKW

Watch D.O.G.S at TCES

Read your Newsletter

 

Honor to Serve.

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Keep It Together

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15 PAX checked the weather report this morning and found that the pending rain storm was fiction.

The Thang

Mosey around the HT lot to the back side of the auto supply store for COP.

  • IW
  • Windmills
  • Potato Pickers
  • Monkey Humpers
  • Hillbilly Walkers

Mosey up to lot beside Walgreens for “The Rollercoaster”.  Simple routine for the PAX:

  • 30 Second Exercise
  • Lap Around the Lot (Walgreens and Jersey Mike’s)
  • 60 Second Exercise
  • Lap Around the Lot
  • 90 Second Exercise
  • Lap Around the Lot
  • 60 Second Exercise
  • Lap Around the Lot

Then we repeat… basically so it looks something like this:

90   #   #   #   #
60  # # # # # # # #
30 #   #   #   #   #
Exercise Duration
BTTW 00:00:30
Flutter 00:01:00
LBC 00:01:30
Squats 00:01:00
Burpees 00:00:30
American Hammer 00:01:00
SSH 00:01:30
Merkins 00:01:00
Bombjacks 00:00:30
Peter Parker 00:01:00
MNC 00:01:30
Parker Peter 00:01:00
Mountain Climber 00:00:30

Mosey back to COT for around 2 minutes of Mary.

NMM

The goal of today’s workout was to have all the PAX pushing together.  Often when we get into “routines”, we have some pax finish and others who do not.  Today’s goal was to keep it all together, so instead of reps, we essentially did AMRAP for time.

 

Announcements:

  • Nessie next weekend
  • Sometime in November will be a convergence with a panel about life lessons from the recent HTL.
  • Read your Newsletter

Prayers up for Marriages, Kids, and Sickness and Suffering.

 

Honor To Serve.

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Camp in the Shade

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5 PAX gathered at Pantheon (added a 6th later)

After Gekko called for a sub on Slack. Shady and I both responded within a minute of each other saying we’d be willing to step in…..so the only thing to do was split the Q!

We even managed to convince Slash to venture West of I-77.

Shady:
Warm-up
Squats 10
SSH 25
Windmill 10
Merkins 10
Peter Parker’s 10
Imperial Walker 10
up/down dog

Mosey
– Olaf warned Shady that Zoolander may post at Pantheon. As we began to mosey a car looking suspiciously lost in the maze of Tega Cay Elementary went around to the back of the school. We chased it down and confirmed it was a discombobulated Zoolander. We moseyed back to assist in him finding a parking spot.

Down to ampitheater:
Jacob’s Ladder to 11
– Diamond Merkins at the top
– Jump Squats at the bottom

Hand off to Band Camp:

Mosey to the Pillars of Pantheon.

Bear Crawl to each marked pillar:
5 merkins
10 squats
15 lunges (each leg)
20 monkey humpers
(skipped burpees the first time)

Mosey back to start

Repeat with compounding interest:
5 merkins
bear crawl

5 merkins
10 squats
bear crawl

5 merkins
10 squats
15 lunges (each leg)
bear crawl

5 merkins
10 squats
15 lunges (each leg)
20 monkey humpers
bear crawl

5 merkins (30 total)
10 squats (50 total)
15 lunges (60 total)
20 monkey humpers (60 total)
25 burpees
mosey back to start

Plank up
Pigeon Lunge
Plank/Al Gore for Highs and Lows

COT

Announcement: Millstone and The Yard are merging as the Milkshake. They will meet on Saturdays at WEP and share COT with The Fort.

NMM

Tried something different with the message for this one. To try and accelerate the 2nd F a bit, as we were holding Plank/Al Gore, I asked PAX to share their High (moment/event/happening) and their Low (moment/event/happening/behavior/etc) for the past week. My “high” was getting to travel as a family to a gig I played and enjoy the trip with them during my downtime. My “low” was my parenting behavior when we were all tired after the weekend and the travel back home on Sunday…not my finest hour.

The smaller workout numbers really can facilitate a growth in 2nd F, if we’re intentional.

An honor to lead.

-Band Camp dismissed
 

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OLAF’S Inchworm Suicide at TheSwamp

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Disclaimer was disclaimed and a short mosey was started…. Or so the unsuspecting PAX thought.
So plan is to mosey around the whole outer prerun loop of Rivergate stopping every tenth of a mile to perform an exercise all together in cadance. Once we make it back to Best buy it’s everyman for himself for the next loop. But where does the Inchworm Suicide come in? Glad you asked. Instead of going from one cone to the next you must first go back to the previous cone before proceeding. So start at Best buy and jog to stop sign going towards home depot. Free space ten count, lucky you. Go back to best buy then return past free space and to next cone at turn into homedepot garden section. 10 SSH cadance count style. Next back to cone for free space 10 count then to wall beside Target for 5 over the wall jumps. U get the idea so to save everyone some time bc reading is hard I’ll just list the remaining exercises and post a picture of the workout summary map.

10 burpees to start the party,
Free space 10 count,
10 SSH,
5 wall getovers
10 Merkins,
5 Suicide squats aka goldilocks squats,
10 Chacha merkins,
5 Regular squats,
10 CDD,
5 lunges,
One other uperbody exercise,
10 burpees to end the party.

Warm hugs as promised to all surviving PAX at COT.

Over 4 miles logged by most, suspect the front runners got closer to 4.5miles. Great work gents and thank you to @ChaChing for the opportunity to lead. Until next time
Stay frosty my friends!
Olaf

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Garbage Crawl

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We had a strong group of 18 men that did a Garbage Crawl and took in the scent at the best smelling AO in the nation.  We embraced the suck and crushed the workout!

A quick Disclaimer was given and we were off.  However the Q forgot to ask about FNGs.  There were 3 and they dominated the workout today.

Mosey between dumpster one and two and circle up.

IW x20, CDD x15, Cherry Pickers x20, Merkins x12, Windmill x20, LSS x20-

Split into two groups

Group 1 BTW Group 2 Lunge Walk Halfway and sprint rest of way, run back- then switch.

Wall Sit, Crab Walk half way, backward run then back to wall and switch

BTW- Caveman Walk Halfway- sprint run back- switch

Wall Sit- Bear Crawl half way- backward sprint, run back- Switch

Mosey to half wall behind oil change place (finally away from the stench):  Partner up for some Dora

100 Irkens, 200 step ups, 300 squats- other partner runs in front of Napa- er O’Reilly or whatever that place is.

Do LBC x50, Freddy Mercury x50 and Hello Dolly x50

Finish off with some tens: 1 Derkin to 9 dips, 2 to 8 and so on.

Mosey to COT.

It was  a great mix of vets and rookies.  This is the first time in a long time I was able to welcome 3 FNGs.  Pretty awesome keep them coming.  My bad for not identifying them earlier.

Thank you for the chance to lead the AO I was previously site Q at.  What a blast!

 

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Some of Us Got The Good Genes

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Finally a break in heat and humidity on this fine morning at Runde Park.  Six men came to be challenged and I believe they left satisfied.

The Thang

Gears for first half.

Lap around the park calling out 3 stations on the route.

Circle up in the lot for a light warm up:

  • SSH
  • Windmills
  • Potato Pickers

Took off around the park loop, hitting three stations.  At each station 5 Burpees OYO, planked for the 6 at station 3.  Repeat with 5 Bomb Jacks OYO.

Hit the baseball field for Four Corners:

  • 5x Around The World Squats
  • 10x Squat Jacks
  • 15x Monkey Humpers

Plank for the 6 at station 4.  Repeat, but double the counts.

Another set of 2 laps around the park loop hitting the three stations with 10 Burpees OYO at each, then 10 Bomb Jacks OYO at each.

Hand off to Mr. Clean

PAX each grab a Cindy from the Suburban and head to everyone’s favorite hill.

PAX commenced with The Beast (6*6*6):

6 stations up the hill, 6 reps per exercise for 6 different exercises with Cindy.

  • Squat to upright row
  • Curls
  • Skull crushers
  • Chest press
  • Shoulder press
  • Lawnmower pulls

Moseyed back to the Lot for COT.

NMM

Confession: It has been forever since I Q’ed a boot camp.  With all the running and travel (and, if I am honest, excuses) it has been too long.

It was good to lead the men this morning through the first half and to push through the second half with them at my side.  It was the highest complement to have both Cable Guy and Fishsticks comment on how tough the workout was.  Also good to clown around with Wegmans while putting in work as his brother Sasquatch was sprinting up the hill with a Cinderblock.  And I couldn’t have asked for a better man than Mr. Clean to share the Q with this morning.

Missed seeing some of the regulars this morning… hopefully a temporal problem.

Announcements and Prayer Requests

  • Suffolk Punch has some sort of special with free (F3) beer.  Talk to Wegmans.
  • Prayers for Wegmans Father in Law and Prostate Cancer
  • Prayers for kids going through GI sickness that appears to be going around
  • Prayers for my leg to heal up after some sort of nerve issue

Honor to Serve

 

 

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A wee bit of everything at Pantheon

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Unbelievable. Amazing. Has it REALLY been almost 4 years since YHC first posted to that fear-inducing AO known as Pantheon? What little I remember from that first WO was cursing the Q’s name (the evil Double D) and, more importantly, CSPAN coming alongside me and taking my mind off the merlot that was oh soo close to coming up. #The Full FNG Experience.  This is such an awesome AO that I wanted to include a little bit of everything.

The Pax seemed game for the plan. Mumblechatter was minimal but there was some grumbling and groaning. Mission accomplished.

WARM-UP: Mosey with Toy Soldiers, High Knees, Butt Kickers, Power Skips

COP around the flag (starting with The Pledge of Allegiance):

  • SSH * 25
  • HILLBILLY WALKER * 15
  • Merkins * 15
  • Squats * 15
  • Diamond Merkins * 15
  • Windmills * 15
  • Wide Arm Merkins * 15 (Initial grumbling & groaning ensued)
  • Mountain climbers * 20

MOSEY to AMPHITHEATER

JACOB’S LADDER- (7s) BEAR CRAWL UP, RUN DOWN-BURPEES  & SQUATS

Thoughts on FAITH: 3 f’S in F3 – 1st F is the Magnet, 2nd is the Glue, 3rd is the DYNAMITE. IT’S A BELIEF IN SOMETHING LARGER THAN YOURSELF. WHEN MEN OF FAITH COME TOGETHER FOR A COMMON CAUSE, THE RESULTS ARE AMAZING. DON’T GO IT ALONE

MOSEY to Basketball Court

Partner up:  opposite side of court, suicides on foul lines and meet in the middle for partner hand slap merkins.  15 reps, 3 rounds. Suicides, meet middle for partner Giddy Ups (crowd pleaser) . 5 reps per partner, 3 rounds, Suicides, meet middle for partner-assisted Sit-ups. 10 reps per partner

MOSEY to playground for a modified DORA – Partner Up- 50 Swing Lunges, 200 Bombjacks, 300 -LBCs Partner runs to end of the b-ball court & back

Mosey To wall- BTTW, then 5 Seal Jacks each Pax while the group does Peoples Chair.

COT: Olaf came running out of the gloom to join us at the very end. Must have been doing a brisk pace since he seemed to be on the verge of splashing last night’s dinner. But good of him to join.

NMM: Triple Claps are not sufficient to express my gratitude to Bing, Howitzer and Fish Sticks for staying on me to try out this thing we call F3. More like triple triple claps. I’ve tried to #give it away since that day and have told anyone who will listen what a game-changing moment that has been for me.

Thank the Good Lord that we ended up in this corner of the world known as The Fort. Home of many Highly Impactful Men. One awesome consequence – my 2.1 Pigeon is wanting to post more often. As a father, being exposed to this brotherhood is a great thing for my son. As we walked to the car to leave for the workout, he asked “Is this workout going to be hard”?   Well, yes, son, that’s part of what makes this F3 engine run. Sure seemed hard enough to me. What a great morning. Thanks to Bear Grylls for the opportunity to lead.

Short Sale out.

 

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School Loops

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Temporary location change to Tega Cay Elementary School.

Route:  Stay on school grounds, big loop around the back of the school.  At the crosswalk, fast lap around the soccer field.  Small loop around parking lot, then repeat with big loop around school.  One lap was a little over a mile.

We got 4 laps in..good for a bunch of old guys.

Happy Birthday to Mrs.  Gears!

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The Switch

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9 Pax plus YHC came out to the Pantheon this morning to Honor those lost in the tragic events of the 9/11/2001. I was Honored to have the opportunity to lead in the the gloom this morning.

Arrived a few minutes early to unload the blocks and setup the lights. Change of venue as the sprinklers where running on the field and the it looked quite soggy.  Moved the The Thang over to the road just outside the field.

As 0515 rolled up Gears and I noticed that Crab Cakes was not on hand. After a light bit of #Slack bullying he HC’d the evening prior.  AS it turns out there is #Slack evidence to show our Friend Crabbie had DeC’d around 2210 that same night. Something about getting Fia’d by the M and 2.0 was under the weather.  Well noted and understood. I’m sure that time was well spent working on the NXT Addition of the The Corner!

All seasoned Pax on hand so a quick disclaimer and off we went.

The Buy In Started out with a 400 meter mosey around the parking lot and down the hill to the bottom concrete pad.   Roughly 400 Fire Fighters, Police officers and Port Authority officers lost their lives running INTO the Twin Towers.

COP-09 MNC/ 11 SSH/ 20 Imperial Walkers/ 01 Burpee

Bear Crawl from Bottom landing to 3rd concrete landing. Roughly 110 Feet. 9 Peter Parker IC- Crawl Bear back down to the Bottom. 11 Parker Peter IC. Both the N and S Tower had 110 stories.

Mosey back up to the parking lot lane by the soccer field for The Thang.  Lead Pax into the middle of what would be our runway. Instruted them to hold an Al Gore or Plank for a the time line of events. All chose the Al Gore.

0846 AA Flight 11 Strikes the North Tower–0903 United Flight 175 crashes into the South Tower– 0937 AA Flight 77 Strikes the SW corner of the Pentagon in DC. With in mins of this the FAA orders a full ground stop of all domestic Air Traffic. Only time I have ever known this to happen. 0959 the South Tower collapses–1003 United Flight 93 crashes in a field outside of Shanksville PA after the passengers aboard attempted to overtake the hijackers–1028 the North Tower Collapses. Not including the 19 Hijackers 2977 people where killed in these deadly attacks. Took this opportunity to remind the PAX ( Still holding Al Gore) That tomorrow is never guaranteed and to ensure they are staying present and involved in the now with those closest to them. Recover!

The Switch

Team up in Teams of 3- In our case 2 teams of 3 and 1 team of 4.

P1 and P2  start at one end of the runway. P3 starts at the far end.

P1 does a coupon Exercise, P3 does body weight exercise at far end. On go P2 runs/sprints the distance between P1 and P3. Upon arrival they Switch. P2 does Body weight exercise and P3 Runs/Sprints back to P1 where upon they switch ect. The idea was to do MAX REPs of the respective exercises until the runners arrived and we switched. Running Distance was roughly 100-110 yrds. To move to the next round we needed to complete 2 cycles the current exercises.

Rnd 1 Block Curls and MErkins—-Rnd 2 OH Press and Squats—Rnd 3 Blocked BBS and LBCs

Rnd 4 Block Swings and Lunges—-Rnd 5 Block Squats and Flutter kicks

After dodging a few cars arriving to the parking lot we completed through the 1st cycle of RND 5.

Gather up the Coupons and head for COT.

 

 

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