Tag: Grassy Knoll

Ripple Effect

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15 PAX gathered to defeat the fartsack on a chilly but hospitable Thursday AM in the gloom.

Here’s what we did:

PAX were disclaimed and moseying commenced to the top of the hill at the high school entrance.  We did the following exercises in varying quantities in cadence:

Low slow squats, Moroccan night clubs in the people’s chair, 5 burpees OYO, imperial walkers, hillbilly walkers, windmills (Trucker approved), merkins, a few down dog and up dog stretches and we commenced/moseyed  to the Main Event – part one

1 – Jacob’s Ladder – 7’s were called – Kracken Burpees at the bottom and a run to the top for squats.  PAX finished at the top of the hill, planked and, when the 6 arrived, recovered and moseyed to Main Event – Part 2

2 – East or West – PAX were divided in teams of 2 and Bobber was given the choice to take his team (1) to the east field or the west field.  Choosing West, team 1 moseyed to the end zone and team 2 to the East end zone.

PAX performed the following exercises at each yard line in a head to head competition.  PAX ran to the specified yard line, did the exercise and nur’d back to the goal line each time

Team East – 10 diamond merkins, 20 burpees, 30 lunges, 40 squats, 50 SSH’s, 40 shoulder taps, 30 flutters, 20 burpees, 10 werkins.  Team leaders reached the red zone, but not the end zone

Team West – 10 kracken burpees, 20 bombjacks, 30 SSH’s, 40 Hello Dolly’s, 50 flutters, 40 Rosalitas, 30 burpees, 20 boxcutters, 10 kracken burpees.  Team leaders reached the red zone here too.

Time was called at 0556 to allow for mosey time to COT at 0600.

Announcements were made about this thing called the Yeti and a blood drive on 3-10.

Prayers were offered up and praises as well.

NMM – Ripple Effect – In our lives we encounter opportunities to make an impact numerous times a day.  Yet an “ordinary” moment to us could be an opportunity to make a moment extraordinary for someone else.  Holding a door for someone else, paying for a cup of coffee for the person behind you in a drive thru.  If you’ve ever been an a position to do for someone else, the feeling of doing so can bring about a joy to us and a lift the other person could be desperately needing.  Or, better yet, it may inspire the person you helped to do the same for another, and another, and another.  Our ripple effect can be an inspiring light to others if we allow it to be.  So let it.  YHC thanks Slap Shot for the call to the bullpen.  It’s always an honor to lead and a privilege to serve.

Cascade your influence well, men.  It makes a difference.  And greater than we’ll likely ever realize.

With Gratitude,

Cyclops

 

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Intervals at the Swamp

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I have been on a motivated 1stF acceleration tear recently and this continued with some relentless pain. Some might even say it was terrible. Introduced multiple uncomfortable exercises that targeted those obliques and hips. Penguins were a crowd-pleaser. Cookout Squats were also a fan favorite. Nut crushers took the cake. See the Workout summary if you are like me and get geeked out on the data. Stay Frosty my Friends! OLAF
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Meat and Potatoes

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YHC had the privilege to have the last Q of Fire Ant before the AO moves and is rebranded as “Currahee.” Plenty of good memories at FA, but Currahee will not disappoint with the new 0500 start time. 

Wegmans and YHC took a clown car to meet up with Repeat for an 0445 pre-ruck. Apparently pre rucking is the thing to do… as IT/Divac and Maximus/Olaf were also getting after it prior to our launch. 

We circled back to the shovel flag and the PAX were arriving in full force. Maximus knows how to bring the crowds for his Golden Corral Q. A few PAX decided to join YHC for the ruck portion. 

Maximus eloquently disclaimed the disclaimer, and we parted ways. 

 

Quick Warm Up Ruck/Shuffle to the YMCA Field

YHC started moving some tires around and Bonsai yells out “those tires have COVID.” Fortunately the intent was to use them as distance markers… nice try there Bonsai, but I ain’t no spring chicken. 

 

Iteration 1:

“Mosher” – 4 Rounds 

14 Ruck (Front Rack Position) Front Squats

25ft Lunge Walk w/ OH Hold

14 Strict Press

25f Bear Crawl w/ Ruck Drag

Plank hold w/feet on tire while the 6 finishes up

 

Iteration 2:

“Time Fuse”

50 Ruck Get Ups

50 Ruck Curls

50 Ruck Squats (Ruck On)

50 Ruck Swings

*Stop and perform 3 ruck burpees every 2 minutes.

YHC had an interval timer and was happy to announce the burpees every two minutes. The rain really picked up about halfway through this iteration. Thanks to Bonsai’s request – we remained slightly dryer by working out on the high ground in the field. Slightly…

Start heading back to COT via Lake Vista Blvd 

 

Iteration 3:

CMIYC 

P1 Farmer Carry both rucks, P2 perform 10 Merkins. Chase, flap jack. 

Proceed to BoA ATM – Perform 10 Ruck Merkins together.

Shuffle back to COT – 4 minutes remain.

 

Iteration 4:

Finisher

End with 5’s (the younger cousin of 7’s) of Burpees/Manmakers in front of Bubbles N’ Bows 

Complete. What a doozy! At this point everywhere on the ground was a puddle. There was no “damp” pavement. We were drenched. Felt like a kid again.

 

Announcements: 

Dam to Damn Bar this weekend! Hit up Alcatraz to double down!

The Yeti is waiting for you to sign up. First weekend in March.

 

Prayers/Praises:

Praise for words of wisdom and the opportunity to learn from Pax who have gone before us in our current stages.

Prayers and praise for Splinter’s recovery after donating a kidney to a friend.

Prayers for those unspoken things that sit so deep in our hearts.

 

Divac, thanks for the nod – looking forward to embracing the suck at Currahee!

Punch list out.

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Golden Corral 1.12.21

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Nine men showed up on a cold, rainy morning at the old Corral.  After the disclaimer, I told the Pax we would be running most of the time in order to keep warm.

Here is what we did this am:

  • Mosey to the front of O’Reilly – 10 SSHs
  • Run to the back of Express Lube – 10 Step-ups, 10 derkins
  • Run to HT side wall – Wall sits w/calf raises
  • Run to back of HT – Lunge walk between light poles, 20 squats
  • Run to traffic circle near Apts –  Partner exercises (2 rounds)
        • Partner 1 ran up to the cell tower, 10 bomb jacks, and ran back to Partner 2
        • Partner 2 did 5 burpees, 10 hand release merkins, and 10 diamond merkins
  • Run to the water fountain on the opposite side of the Apt complex – 10 dips, 10 erkins (3 sets)
  • Nur up the hill to the first light pole, run up to the Fire station parking lot-  Cadence abs work: LBCs, Flutters, and Hello Dollies
  • Run to KrK parking lot – Plank taps in cadence
  • Back down the hill (run) to the fire station – 20 squats
  • Back to the water fountain – Bear crawl around the fountain
  • Mosey back to HT side wall –  Wall sits, Balls to the wall, Balls to the wall w/ shoulder tap, and Balls to the wall w/hip tap.
  • Back to COT

We cover two hilly miles with alot of shoulder work and great job everyone!

 

 

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Broke loose at Footloose

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Footloose = Hill options. You don’t think so? I disagree.
28 degrees on this crisp Thursday morning in our once Mill town for 9 of us to converge at Footiest of all Looses…yeah, it doesn’t work well for this one. Anyways

Disclaimer and look we even have Crop Duster with us…yeah, he’s definitely lost.

Run to Minnow Pond AO
SSH / Butt Kickers

5 Burpees & 10 Merkins

Run up the hill to the parking lot on the right.
15 Squats & 20 Peter Parkers

Run down the hill and back up
25 Merkins & 30 LBCs

Run down the hill and over to the FM COG lot (the really nice lot)
25 Bobby Hurley’s / 20 Flutters I/C

Run up the adjacent hill and back down
15 Mountain Climbers I/C & 10 CDD I/C

Run up the adjacent hill and back down
5 Burpees

To the lot across the street, the other really nice one, for a ladder of sorts
1 Squat Jump on one end and 5 Burpees on the other with running in between
2 Squat Jumps & 4 Burpees
3 Squat Jumps & 3 Burpees
4 Squat Jumps & 2 Burpees
5 Squat Jumps & 1 Burpee

Back to COT

Thank You for entertaining me.
SYITG
Maximus

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The tougher the practice, the more fun the game.

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10 PAX gathered at the Abyss to close out 2020 the right way – by taking the DRP.  YHC got some help from the 2.2 the night before so the weinke was spelled out on the pavement for all to see.   Preparedness (and checking the weather forecast) helped set the tone for all to get their money’s worth.  Here’s what we did:

Mosey to the back of the school, a lap on the track at increasing speed up to AYG on the final straightaway and a circle up for COP.

COP – Various exercises in cadence, including low slow squats, people’s chairs, Moroccan night clubs while in the people’s chair, Imperial Walkers and Hillbilly Walkers and SSH’s – all in cadence.  A quick mosey to the basketball courts where more fun was on tap.

At the top of each key (there were 4 total), exercises were specified.  PAX completed the first exercise, ran to the second court, did the exercise there, ran back to the start and repeated this sequence until the 4th and final top of the key was reached:

Top of the Key #1 – 5 burpees (this was done 4 times total – 1 for the start and 1 for each of the 3 return trips)

Top of the Key #2 – 10 bobby hurleys

To of the Key #3 – 15 bombjacks

Top of the Key #4 – 20 boxcutters

Successful completion and the opening act was complete.  A quick 10 count was voiced and off we went for 12’s, 30’s and 20’s.

PAX were assigned 12’s in lane 1, 30’s in lane 2 and 20’s in lane 3’s.  Exercises were as follows – always adding up to the number between both sets

12’s

Set 1 = 10 burpees, run to other side of lot 2 squats, nur back to the start line

Set 2 – 8 burpees, run, 4 squats, nur

Set 3 – 6 burpees, run, 6 squats, nur

Set 4 – 4 burpees, run, 8 squats, nur

Set 5 – 2 burpees, run, 10 squats, nur

On to the 30’s in lane 2

Set 1 – 25 standing lunges, run, 5 merkins, nur back to start line

Set 2 – 20 lunges, run, 10 merkins, nur back to start line

Set 3 – 15 lunges, run, 15 merkins, nur back to start line

Set 4 – 10 lunges, run, 20 merkins, nur back to the start line

Set 5 – 5 lunges, run, 25 merkins, nur back to the start line

And finally…..we closed out 2020 in lane 3 with, of course, 20’s:

Set 1 – 16 bonnie blairs, run, 4 kraken burpees, nur back to start line

Set 2 – 12 hand release merkins, run, 8 kraken burpees, nur back to the start line

Set 3 – 8 Wide arm merkins, run, 12 burpees, nur back to the start line

Set 4 – 4 diamond merkins, run, 16 shoulder taps (double count), nur back to the start line

PAX finished strong and we moseyed to COT promptly at 0600.

NMM: The tougher the practice, the more fun the game.  Our lives will have difficult moments that we must navigate both gracefully and with patience.  As we lead our families and others, this phrase reminded YHC why the DRP and choosing difficult is ALWAYS the better thing.  Consider your ripple effect.  Consider the man who needs to see you out there but has not told you.  We don’t often realize our impact on others until after the fact.  By practicing hard, practicing difficult, pushing through adversity, we come through those moments to reach the realization that they sharpen us.  They improve us.  They strengthen us.  As we turn the page on a calendar year, it is my sincere hope for all of us that we embrace the lessons of 2020.  That we remember what we endured, and as importantly, remember how we finished: stronger than we started.  May the advantageous habits we form create the ripple effect needed in our world – as leaders, husbands, fathers, brothers and any other role we are called to serve.  Choose tougher.  And be better prepared for it.  The tougher the practice, the more fun the game.  Thanks to Grassy Knoll for the call to the bullpen.  To a stronger year ahead.

In Gratitude,

Cyclops

 

 

 

 

 

 

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Bodywash cleanup at Footloose

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Started off with a disclaimer, then Twister headed off on a solo run to avoid the pain that was about to descend.  Began with a Mosey around the parking lot stopping at corners to warm up with:

21 SSH 

10 Imperial Walkers

10 Burpees (OYO)

10 Peter Parkers

Moseyed over to the Fort Mill Church of God Activity Center Parking lot.

We started with a backwards partner Dora

300 merkins, 200 squats, 100 LBC

While one PAX was doing exercises the other had to Sprint from activity center across lot and nur run back

After that was done we Moseyed back up to the Church of God entrance (across the street from COT) to circle at church.

Took a minute to share some stuff going on in my home with fear that has popped up and how God has answered that in a neat way – it was a nice break to catch our breath as well!

The Wienke called for 21’s, but due to time I knew it needed to be cut short so we tried for 15’s with lunges then dips at the top of stairs (waited on the 6 to go to the next exercise).  We got about 3/4’s of the way through – my time estimation was still off.

At 6 we headed back to COT.  Announcements: read your newsletter

Prayers: generally families and those who are struggling with things during this time.

Thanks to Boss Hogg for the opportunity to lead this awesome group of HIM

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Final APFT

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4 HIM showed up for the final exam.

Tesla                      57 merkins, 62 BBSU, 14:02 run AVE 88.33
Grassy Knoll        72 merkins, 47 BBSU, 17:34 run AVE 81.33
Lutefisk                60 merkins, 59 BBSU, 15:54 run AVE 80.33
Crop Duster        43 merkins, 62 BBSU, 14:53 run AVE 78.67

We got done a little early so we did some curb work and watched Cha Ching talk the ruckers into “bear crawl until fail” which was fun to watch…  oof

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Laces IN 12.03.20

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It was a cold morning, a bit warmer than yesterday but not much.  Ten men braved the cold weather most bundled up in their winter gear.  After the disclaimer, we made our way over to the band parking lot.

We began warm-ups with a different twist.  Cadence exercises (SSHs, Imperial Walkers, Windmills, Plank Stretches) in the end zone, jog to the other end zone for the next exercise.  Next, we did a series of exercises at each 10 yard mark between the end zones.

Movement                                            Exercise

Lunge walk                                         Squat (10)

Bear Crawl                                          Merkin (5)

             Crab Walk                                           LBCs (10)

NUR (Run Backwards)                   Flutters (10)

Backwards Bear Crawl                  Carolina Dry Docks (5)

 

After we completed the main event, I had a little fun with the Pax asking a few of them to guess a number between 1 – 10.  A wrong guess, required burpees.  Similar to the Casino that Clark and Cousin Eddie went to in Vegas Vacation, there was no right answer.  We ended up with 20 burpees.

We headed back to COT, sprinting between the light poles in the main parking lot.

Great job..I appreciate the crowd on a cold morning.

 

 

 

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