Tag: Goose

Going To Feel It In Those Weird Muscles Later

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WARMUP:
SSH, IW, Merkins, upward dog, downward dog, left and right legs high, lunge stretches.

THE THANG:

Unilateral Total Body Work

Starting with one side of your body:
– One arm bent over rows x8
– Reverse lunge x8
– High pulls x8
– Farmer carry up hill to stop sign and back
Repeat for other side
That’s 1 round.
Repeat for 4 rounds

Stabilizing Core Work

Starting with one side of your body:
– Rack KB on shoulder for KB March x10 (Double count)
– Suitcase deadlift x10
– Regular Freddie Mercury’s x10 (Double count)
Repeat for other side
3 rounds

ANNOUNCEMENTS: Newsletter
COT:

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Poking the Q leads to sprinting at The Deep

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7 showed up, including one Rock Region PAX for my VQ at the Deep

Proper full disclaimer was given – and a note that while you can modify if you feel like it… I am trying to push you to new limits.

Long mosey around the baseball field to the front entrance for …

The Warm-Up in cadence

  • Abe Vigoda x20
  • Mumble Chatter included poking the Q about my HATE age so further warm ups were doubled
  • SSH x40
  • Moroccan Nightclub x25
  • Sumo Squat x30
  • Hillbilly Walker x30
  • Got some good stretching in Right over Left for a 10 count and switch Left over Right for 10
  • On the 6
  • LBC x20
  • Flutter x20
  • Chopsticks x20
  • Stretching 10 counts, right leg flat left knee to chest, switch left leg flat right knee to chest

Mosey across the street to the football field and partnered up to have someone push us through the next exercises

The Thang

Cones were preset about 20 paces to the first cone then 10 to each cone to total 5 cones

Suicides along the cones ending at the final cone with an exercise incrementing 5 each time, so the final step would be a 25 single count

  • Round 1: Overhead claps
  • Round 2: Calf Raises
  • Round 3: SSH
  • Round 4: Plank Jacks – tested how cold the grass was in case I had to Omaha the upcoming bear crawl

Gifts

Al Gore circle

Tangible gifts certainly give people a sense of belonging and friendship throughout this holiday season, but what intangible gifts do we have as HIMs that we can share with others, PAX or not, at any time in the year?

I love to pack trucks, maybe even thrive on the experience. To date I have packed 96 homes into trucks for families moving or student camp for hundreds of kids and have enjoyed every minute of it. Primarily because it seems to be such a stressful time and a dread for families and friends, that my experience with it becomes a huge relief for them.

We switched between honeymooner and downward dog while the other PAX shared their intangible, practical gifts that they gift to others.

More Thangs

Stayed partnered up for Doras, bear crawl to first cone, cumulative partner single count exercises

  • 50 merkins
  • 100 LBCs
  • 150 squats
  • 200 seal jacks

A few 10 counts were needed to save the poor calf muscles of those involved

Then we took a mosey back towards CoT and took the long route down the main road. Stopped for some hills by the baseball field.

3 sets of 5 hills with an exercise each time you get back to the top

  • Set 1: 20 dips
  • Set 2: 20 calf raises/dips on the curb
  • Set 3: 10 merkins

Long sprint around the parking lot for some people’s choice AbLab

Name-o-rama

Announcements READ YOUR NEWSLETTER!!!!

Prayers/Praises

Coffeteria at Bagel Boat (better than Dunkin Donuts, you guys are crazy)

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13 HIM stepped onto the Pain Train YHC and Repeat were delivering in the gloom. With no FNG’s present, a quick disclaimer was given.  The thang….

Mosey over to the front of the middle school and the flag poll for COP.

  • 25 SSH IC
  • 15 Windmills IC
  • 3.5 Imperial Walker Squats IC? This was a bad idea. YHC should have practiced the cadence count on this more prior to breaking it out.  After intense mumble chatter…an audible was called
  •  15 Imperial Walker IC
  • 10 Merkins IC10 Mountain Climbers IC

Post the COP, we took advantage of the hill in the driveway.  Start on the right side of the hill….

  • 25 Merkins OYO
  • Run backwards up the hill to the center & flag poll
  • 50 LBC OYO
  • Run down the other side of the hill
  • 50 squats
  • Run backwards up the hill to the center & flag poll
  • 50 LBC OYO
  • Run down the other side of the hill
  • 20 Merkins OYO
  • **Repeat until we we’re down to 15 merks

***plan was to finish this, but I wanted to hand it over to Repeat (Bad Option)

Repeats Train

Focus was on accountability, one man holding another man accountable, and doing the exercises fully and properly. We partnered up (size didn’t matter).

  • 10 Squats
  • 10 Flutters
  • 10 Burpees

When you and your partner were done, mosey to the next light pole and repeat. When done again, mosey to the next light pole. Continue until the time ran out (felt like forever).

NMM

Not much to add here, but Backdraft did comment that by having WWL at his site that he must have a major announcement.  Maybe similar to his post 7 months ago to let us know that he was expecting his first child.  Well, no major announcement.  Mom and baby are doing well and life will change in 2 months.

Thanks for the honor to lead this fine group of HIMs.

WhatDid & Repeat

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Doing more of the things I (don’t) Love

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Today I figured out a cool way to make cones really light up in the dark. Just thought I’d put that up front.

It’s been a little while since Qing at the Coop, so this was a good time. I was a little punchy after working a swing the night before, so I’m glad that all the PAX had patience with me this fine morning.

The Thang

Warm up Phase
Line up and the following for 20 or so yards
1. High knees/mosey back
2. High skips/mosey back
3. Butt kicks/mosey back
4. Toy soldiers/back mosey back
5. Power skips/back mosey back

COP
Goofballs 20xIC
Squat Imperial Walkers 10xIC
Merkin-crab dips-Merkin-crab cakes
Howling monkey ring of fire x10 each

Pull Yourself Phase
Partner up- Pull up/merkin- rotate- then Flutter kick for the six
4 Regulation Corps Pull ups/ 8 regulation merkins
4 Switch grip Pull ups/4 offset merkins 2 sets of each to get both sides
4 Close hands chin ups/8 close hands merkins (diamonds)
4 Regulation Corps Pull ups/ 8 regulation merkins

Pull Bricks Phase
Circle up at the Sugar Creek ES parking lot.
2 sets of cinderblocks attached to the big ropes
2 PAX hand over hand drag the bricks the length of the lot then backpedal pulling the bricks back to the start- hand off to the next 2 PAX
All other PAX are rotating through the following, changing whenever brick dragging PAX exchange change direction.
1. Tuck jumps-Modify to alternating lunges sometimes(SOOO many tuck jumps)
2. Tempo merkins IC
3. Hip slappers (on the curb if you are awesome, on the wall if you are crazy like Geronimo!)
4. Front- back -go Overlooked this on the Winke

NMM
I wanted to try out an idea I had this week. In my head I have a list of exercises that I like least. Today I tried to incorporate many of them (missed partner carries and backwards bearcrawl uphill, ugh!). It may or may not be surprising, I really don’t like doing pull-ups. 2 1/2 years ago, I could maybe strain out 5 in a row, followed by a good break. I don’t like slow cadence merkins. I REALLY don’t like flutter kicks. Tuck jumps and monkey humpers make my legs burn, as does the back pedal brick pull. I was introduced to the inclined hip slappers by the SOB boys, and quickly added that to my list.

All that said, I will be the first to goad the Q into calling any number of the aforementioned activities. “Why do you do this insanity?” Is probably flying through your head right now. I know if I do more pull-ups, I get better at pull ups. The same goes for all of those things things that are difficult for us. Extrapolate that a bit and apply the same idea to work. I don’t expect that I’ll ever enjoy performing ISO audits, but the more I do them, the less it sucks to do them.

Now, if we could just stop doing partner carries altogether…

Geronimo!

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BackBlast from The Ranch 7-27-17

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16 HIMs showed up in the gloom to join me at The Ranch for my last Q/post until after I become a father of 4.

Mosey to the back of the school.

Warmup

  • 20 Side Straddle Hops
  • 20 Squats
  • 5 double count Merkins
  • 20 Mountain Climbers
  • Honeymooner
  • 20 Moroccan Night Clubs

Short Warmup so that we could get to THE THANG:

BOARD OF PAIN

Mosey Back to COT

Announcements

  • Last week of F3Dads this Saturday the 29th – NEED A Q or 2
  • Last week of QSchool next Tuesday the 1st
  • Effort to get VQs in September

Prayers/Praises:

  • Senator Tressel’s Sister & Brother in Law
  • Flat Tire’s mother (health)
  • Flat Tire’s wife – praise for new J-O-B!
  • Prayers for Bella (Ginsu’s soon to be daughter)

Thank you to the men who posted!

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The Coop 2017.29

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I was greeted this wonderful morning by over 20 gentlemen that all came to get stronger.  This is not an AO on my routine schedule, but I love it and sneak over here for the pull-up bars on occasion.  It’s the first time I’ve gotten to Q here so guess what?  We’re all going to be sick of the bars before we leave.

Warmup: SSH, Merkins, Freddys

Break up into groups of 3.  Groups of 3 will provide adequate rest between exercises.  This workout is to build strength, not endurance.  Just don’t check twitter while occupying the bench and we’re cool…

Upper body superset: (this is drop set, each exercise is a similar muscle group but an easier movement, so you do more reps)
4 pull-ups, 6 negatives, 8 assisted (one partner gives you a foothold)
Once done Al Gore till the 6 comes in, 10 jump squats, al-gore 30 seconds, 10 jump squats
Core superset:
8 knees to chest, 12 hanging tuck toe pointers, 16 bicycles
Al Gores and jump squats

Repeat the whole thing!

At some point I tried to be a good Q and have a discussion about the topic of the month, and then someone farted…

Stay in groups and head to the bottom of the hill for a 3man Dora.  100 merkins, 100 squats, 100 LBCs.  This is more or less a warmup for your legs, and cool down for your upper and core.ki

Stay in groups for a 3man relay race up the hill and back.  If you don’t almost lose control of some bodily function on this one, you have something left in the tank…  Back to COT.

Moleskin

At COT I gave an explanation of why I train, but to sum it up: I like having solutions to problems.  Some solutions come as physical abilities.  Read the newsletter.

 

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Last Day in my 30’s

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Today marks YHC’s last day in his 30’s. So why not celebrate with a little BOP – 40th Birthday Edition. 12 posted not knowing what they were getting into even though Backdraft tried to tell YHC that the BOP was outlawed at The Ranch.

Disclaimer given and off we went into the 80 degree, 200% humidity.

The Thang

Mosey lap with High Knees and Butt Kicks

Circle up for Warmup of:

SSH x 39, Windmllls x 10, IW x 10, PeterParkers x 10, ParkerPeters x 10

Mosey over and explain the BOP. Do the reps then run down to the Shovel Flag and back (.25 miles roundtrip:

  • 40 Hip Thrusters
  • 40 Merkins
  • 40 Bombjacks
  • 40 Burpees
  • 40 Calf Rasises
  • 40 Squats
  • 40 LBC’s
  • 40 Carolina Dry Docks
  • 40 Mac Tar Jais
  • 40 Jump Squats
  • 40 Mountain Climbers
  • 40 Hello Dolly
  • 40 Wide Arm Merkins
  • 40 Sumo Squats
  • 40 Plank Jacks
  • 40 Burpees

Mosey back and pick up the DH Shovel Flag and then head home for COT and BOM

Announcements – F3 Dads this weekend

Prayers – Diesel and his GF as they go through pre-engagement counseling, Newt and his familyu as they travel to Michigan, marriages and injured PAX in general.

Moleskin

  1. Thanks  Backdraft for getting me on the schedule so close to my Birthday. You told me not to bring the BOP and as usual I didn’t listen. Probably gonna get banned from the ranch now too.
  2. Speaking of being banned (and shameless plug), YHC has had his SlowBurn ban lifterd for his 40th Bday tomorrow. YHC promises it will be moderately entertaining.
  3. Not a lot of Mumblechatter today during the BOP. 12 men working to finish. 12 men humbled by the BOP. Backdraft and a few others were closest, finishing up their Hello Dolly’s as time was called.
  4. Will save my thoughts on my 30’s until tomorrow’s BB, just so you have to read tomorrow’s as well.

Longshanks out (mic drop)

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BackBlast from Run ‘N Gun – July 5, 2017

Standard crowd (4) at RNG tonight, but we had a good time. Joining me was Corruption, Mainframe, & Goose. Here goes:

Mosey a few blocks over to the elementary school for a warmup.

WARMUP

  • 30 Side straddle hops
  • 10 double count Windmills
  • 20 double count Merkins
  • 20 4-count LBCs
  • 20 Mountain Climbers
  • 30 Low Slow Squats
  • 30 Moroccan Night Clubs

Mosey to the other side of the lot & partner up (difficult to do with only 4 PAX).

THE THANG

  • Partner 1 runs to the end of the street and does 5 burpees, Partner 2 does LBCs until P1 returns. Switch places and do same.
  • Partner 1 runs to the end of the street and does 5 burpees, Partner 2 elbow planks until P1 returns. Switch places and do same.
  • Partner 1 runs to the end of the street and does 5 burpees, Partner 2 does Flutters until P1 returns. Switch places and do same.
  • Partner 1 runs to the end of the street and does 10 Merkins, Partner 2 does LBCs until P1 returns. Switch places and do same.
  • Partner 1 runs to the end of the street and does 10 Merkins, Partner 2 elbow planks until P1 returns. Switch places and do same.
  • Partner 1 runs to the end of the street and does 10 Merkins, Partner 2 does Flutters until P1 returns. Switch places and do same.

Mosey back to the field next to the Y.

  • Captain Thors to 7×28
  • Sprint
  • 20 double count Peter Parkers
  • Sprint
  • 20 LBCs
  • 10 Boats and Canoes
  • 20 Mac-tar-jais (no clue how you spell that)

Mosey to COT

Praise for health for Goose, prayers for Ginsu’s father in law, prayers for Corruption’s friend.

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