Tag: Grassy Knoll

The New Name of the Swamp is …

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Today was the launch of the Swamp at a new location. The new name will be revealed at the end so you can skip down or search Slack.
10 men showed up, will a sneaky snowman arriving after warm-ups. Slow mosey to the church parking lot for COP. Standard exercises (SSH, Imperial Walkers, Windmills, Plank Stretches. Next we broke into groups of three, alternating sprints by each pax to get our heart rates up. Ten minutes, with a decrease in distance making the rest period less as we progressed through this exercise.
Next, we moseyed to the daycare parking lot for two rounds of Ab exercises (LBCs, Flutters). No rest, continued on our journey to the fountain. Half Pike routine, 10 hand release merkins at the fire station, down the hill to the fountain, 1 burpee and +1 after every pass, top of the other hill, 10 lunges. Rinse and Repeat. Most pax got in 5 to 6 rounds.
Back to COT.
Great job everyone. Its good to see guys out this morning especially with it being hot and muggy.
New AO name: Stockade

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Danger Zone, B.O.M.B.S, ABC’s

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WARMUP:
10 – Side Straddle Hops
10 – Windmill
10 – Moroccan Night Club
10 – Cherry Pickers
10 – Merkins

While moseying to The Circle Fountain…

Danger Zone
PAX runs while Danger Zone by Kenny Loggins plays in the background. Every time the words “Danger Zone” are heard PAX does single squat then resumes running. End result is 3 and a half minutes of run with sporadic squats.

THE THANG:
B.O.M.B.S.
Similar to Dora 1-2-3 but more exercises. Partner up. Pax 1 does exercise while Pax 2 runs to the other end of the end of the sidewalk and back. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.

Short message about pushing through the trials in your life. It’s only making you stronger to get through those tough times.

“Your life will be enlarged in proportion to the amount of iron you have endured, for it is in the shadows of your life that you will find the actual fulfillment of your dreams of glory. So do not complain about the shadows of darkness —in reality, they are better than your dreams could ever be. Do not say that the darkness of the prison has shackled you, for your shackles are wings —wings of flight into the heart and soul of humanity. And the gate of your prison is the gate into the heart of the universe. God has enlarged you through the suffering of sorrow’s chain.”
~GEORGE MATHESON

Mosey back to Parking lot

3 minute EMOM
10 Burpees
20 Merkins
30 Squats

MARY:
Alphabet (or ABCs)
On your 6 – feet elevated like 6-inch hold – spell out the alphabet with your feet. All capital letters preferred.
ANNOUNCEMENTS:
Royale last Q at The Abyss – 5/18/22
DaVinci Art Raffle
New AO – The Yard starts tomorrow, Grassy Knoll on Q
COT:
Anxiety and Prayers for Families

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Locking Shields, a how to…

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Great Invergence today at WEP to close out an entire month of acceleration.

Now that we have finished a month of accelerating HIMs all over the Fort, how do we maintain that acceleration?

Answer? ACCOUNTABILITY!

Best way to execute accountability? Locking shields with fellow PAX.

Best way to consistently lock shields? Join a Shield Lock.

Today we heard from some 🛡🔒 PAX sharing experiences, advice and offering up themselves to their fellow PAX to learn the power of 🛡🔒.

To know more, ask a PAX that was present.

Need guidance or advice moving forward?  Reach out to @Pusher and he will point you in the direction of success and accountability.

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VQ Warmup with a side of Tabata

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WARMUP: Spectre led the warmup for his VQ. He was well prepared with a plan and executed :
10 SSH IC
10 Merkin IC
10 Mountain Climbers IC
10 Imperial Walkers IC

The second portion of his warmup had the pax circle up. One pax would take off running in a loop around the parking lot while the remaining pax would do an exercise. The exercises were :
Squats
Parker Peters
Arm Circles
Arm circles reversed
Moroccan Night Clubs.

We each got a turn. At the conclusion of the warmup feedback was provided. Overall a great VQ warmup! Can’t wait to see him lead a full WO in the future! (Spoiler it’s going to be at the Swamp)

THE THANG:
For my portion of the workout I led a simple Tabata. 1:00 minute of reps followed by 15 seconds of rest. During each minute the reps of the exercises would increase by 1 as you go. Meaning you would start with 1 Merkin to 1 shoulder tap but could end with 6 merkins to 6 shoulder taps by the end of the minute.
This sequence repeated for all exercises listed below.

Merkin: Shoulder Tap, Peter Parker, Row, Plank Jack

Squat: Forward Lunge, Calf Raise, Reverse Lunge, Jump Squat

Big Boy Sit-up: LBC, Hello Dolly, Flutters, Freddy Mercury

Recovery Lap around the parking lot and then round 2.

Once we were done had 60 seconds left so we did 20 Hand release Merkins and 10 Burpees.

ANNOUNCEMENTS: Read the Newsletter
COT: prayers for cable guy and prayers for safe travels.

Thanks to Triple Lindy for the invite!

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Seven Respects and a Baby

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8 men strolled down 160 to Brayden Parkway and looped back to COT. We ran into the STL group near Arby’s. It appeared by the look on their faces, they were having fun. We were also joined by two pax meeting up for a Shield Lock workout and coffee.
Good run this morning, great way to kick off the week.

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In Da Club

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Five men showed on a cold morning at Golden Corral.  After the disclaimer, we moseyed over to Bubbles and Bows for a few warm-up exercises (SSHs, Imperial Walkers, Windmills, and Plank Stretches).

Next, we were on the move around the HT building and down to the traffic circle for a round of merkins, lunges, and calf raises.  We then ventured to a little-known hill in the back of the apartment complex.  Three rounds of Nur up the hill, three burpees at the top, and ten Carolina Dry Docks at the bottom.  We made our way around the neighborhood with exercises (Merkins, Squats, and LBCs – 10 each) at each stop sign.

After traveling around the neighborhood, we ended up at a familiar fountain where we bear crawled around the circle and completed 20 dips on the guardrails.  We continued our run to the top of the hill and found a quiet parking lot for a few rounds of Mary (Flutters. LBCs, and Hello Dollies).

We returned to COT for a 2+ minute plank and finished our discussion on the Superbowl Halftime show.  50 cent was the most talked about artist.   I shared a story about a time when I was traveling to India for work.  One of the managers took me and a couple associates out to dinner.  He drove us to the restaurant in his car, playing “In Da Club”.  I remember closing my eyes thinking “I am driving around India, listening to 50 Cent”.  Wow.

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Laces In randomness

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11 Pax showed up at Laces In in some relatively balmy weather (45ish degrees).  Gave the disclaimer at 0515 and after a short warm-up with 20 SSH in cadence and 6 or 7 windmills (my count is a bit blurry from 5 hours ago) we were off.

 

From COT we moseyed over to the first parking lot for a riddle.  How do 17 merkins + 14 jump squats equal 6 burpees?  The PAX were very astute to the Buffalo Bills numbers and quickly figured out that 17 (Josh Allen) + 14 (Stefon Diggs) = 6 (Touchdown!!).  It was corny, but it was fun for YHC.  Since the group figured it out so quickly, we only did this once.

 

After this we moseyed again; this time over to the hill/entrance to the school.  From here we did 11’s with hand-release merkins at the bottom and ran to the top of the hill to do Freddie Mercury’s (nuring up the hill on one round).  I asked the pax to stay together to encourage both each other and mumble chatter…

 

Lastly we moseyed over to the band lot.  At this location we would do laps around the ‘field’ and do a corresponding exercise at the end of each lap.  The laps/exercises were:

Lap 1: 10yd to 10yd line with 10 Catalina wine mixers

Lap 2: 20 to 20 with 20 LBCs

Lap 3: 30 to 30 with 30 CDDs

Lap 4: 40 to 40 with 40 squats – cut this short due to time.

 

Headed back to COT.  Shared announcements and prayers/praises.

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The Swamp: reps, laps, and a forgotten message

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7 PAX – 1 FNG
Full disclaimer was read (at least the high points)

Little Mosey
Some dynamic warmups
Some in-cadence warmups
-IW
-HW
Little Mosey
Some more dynamic warmups

Thang w/ Laps around Target
25 burpees – in cadence
lap
50 merkins – stopped at 25 to let the PAX gather their resolve
lap
75 lunges
lap
100 monkey humpers – in cadence
lap
75 lunges
“lap” – modified with a mosey back towards COT
50 merkins – no stopping
mosey back towards COT
– Airwolf wanted to sprint it back in. YHC obliged
25 burpees – 10 EMOM for 2.5 minutes
40 seconds of flutters in cadence to hit 0600

NMM:

Workout stolen from a Hello Kitty tweet. As the Russian master, Igor Stravinsky said: “good composers borrow, great composers steal.”

I blame Badlands and Tesla for pushing the pace. So much push that I forgot the message I’d planned on how Jesus called Peter to be a “fisher of men,” but told another follower to “go home.” (Luke 8) It’s alright we don’t all get the same callings.

Guess I’ll save it for another Q!

Welcome FNG: Spector

—
Band Camp dismissed

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Bear Crawls, Core & more

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Nothing fancy…

Disclaimer then 2 more roll in

Big warm up run around the school including a jaunt out onto the sidewalk on 49 and back to the bus drop lane.

Warm Up stuff included Wind Mills, Mountain Climbers, Moroccan Night Clubs and Arm Circles

50 Flutters I/C = 100 Flutters
50 LBCs I/C = 100 LBCs

Bear Crawl the bus lot with Mountain Climbers & Peter Parkers at the end
Crawl Bear back to the start

NUR up the back hill to Langston then run down. Repeat

Grab a partner for a partner MURPH
One partner runs while the other partner works to complete:
100 Pull-Ups
200 Merkins
300 Squats (we called an audible here due to time and completed the final 25 squats together)

COT

Thanks for the hospitality Grassy Knoll
Maximus

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A wet and cold pusher!

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Today at the swamp it started off just a little chilly but by the time we moze it over to the home Depot parking lot for a quick warm up, here came the rain! Warmed up with 15 of each exercise: Moroccan Night Club, Hill Billy Walkers, plank, Mountain climbers, down dog, up dog and ended with some produce pickers. Then we moved over to an area behind home Depot and Target for a DORA.

The Thang:

100- American Hammers

200- Sumo Squats

300- Side Straddle Hops

Then we moved it over to Old Navy for some balls to the wall and burpees. Completed it and then moseyed over to a grassy knoll. We did 11s which included monkey humpers and wide arm merkins. Finally continue to run back to cot but before we got there concluded with a Jack Webb.

Concluded at COT with a 20 count of LBC’s and plank. Did name-o-rama,  announcements and prayers. Great work gentlemen and thank you for the opportunity SlapShot!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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