Tag: Grinder

Fountain of Pain

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Chill morning, two days after the Yeti and eight men showed up for the workout.  Olaf and Tesla ran 2 miles before the workout.  After a quick disclaimer, we took a couple steps back and did the following warm up exercises:  SSH x 20, Imperial Walkers x 12, Windmills x 10.

Next, we moseyed 1/2 mile to the second traffic circle for a round of Dora.  The exercises:  100 Jump Squats, 200 Lunges, and 300 LBCs.  While Partner 1 did the exercises, Partner 2 ran to Old Navy and back, switched up  with partner when returned.

Once we finished with Dora, we moseyed over to the fountain. There were exercises (burpees, step ups, dips, hand release merkins)  written in chalk at each of the four entrances into the fountain area.  Two of the exercises were performed when passing through the fountain area.  There were also exercises written at each traffic circle (squats, bomb jacks), American Burger (Flutters), and Just Fresh (LBCs).  The goal was to complete as many exercises before 0600.

Back to COT.   I believe there was a call for burpees when I went to grab my phone.

 

Great job everyone!

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Long laps for slow PAX

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10 days ago YHC got a message asking him to Q at Sweep the Leg. Now, a little background, the only way I’ve come close to the top 3 finishers at STL is when there have been 4 people in attendance, and usually STL picks a top finisher to Q.  I accepted almost immediately, but then almost had to take it back when I remembered that today is the M’s (somethingith) birthday.

No false modesty here, my running game has improved significantly over the last 12 months, but it’s still not enough to keep up with the more aquatic, fried-snack based PAX in long distance Qs (though I give a ton of credit to them for kiting me along over the past who knows how long).  At the end of every STL session my brain is usually so starved for oxygen that the left half of my brain has logically concluded that i have died, and the other side is reliving the horrors of the Whinny the Pooh ride at Disney World.  I love it!

So, big thanks to Vuvuzela for inviting me to take the reins.

I knew I’d need something to keep the expeditious PAX engaged that would also make room for personal survival, but also made it difficult, if not impossible, to cheat on the running.

The gloom

After driving out to the Colosseum and dropping off some signage and lights, I hauled arse to CoT and got there with just enough time to realize I had two left hand gloves and swap them out.

6 PAX were stretching and chatting when I arrived and since I used my extra time to replace one of my gloves, the disclaimer was very short. I simply said, “Welcome to Sweep the Leg. I assume you’ve all read the disclaimer, let’s go, wait, who’s that guy?” as I pointed at Grinder. Fishsticks vouched that he knew the risk and off we went as I said, “Oh, and I’m 38 Special, we’re headed to the cul-de-sac at the end of Patricia”

The thang

After the 1/2 mile warmup. YHC handed out instructions. Every stop would need to multiply the lap number by a certain number of exercises. At the cul-de-sac it would be 10x SSH, which we did in cadence before starting.

Run towards the school and at the L that turns in, a sign was waiting that said:
<—-
5x Dips x Lap
3x Werewolf x Lap

YHC forgot to mention what a werewolf is, and I still had energy enough at this point to still be near everyone and demo the werewolf (I call them circular pushups, but in the exicon, it’s a “Werewolf”)

Turning left here (because of the arrow!) run down the hill a little ways and there’s a sign at the bigger traffic loop:
—–>
3x Burpee x Lap
5x BBSU x Lap

Each lap was almost exactly 1 mile.

CoT

Fishsticks and Tesla got 1st place, very shortly followed by Vuvuzela.  The were actually the last three arrivals, but they did four laps and the rest of us just three.

Counted and Announced and asked for prayers or praises from everyone.

nmm

SLT has no ten counts, no stop and breath moments. It’s all about pushing forward knowing that it’ll be over (in one way or another) in 45 minutes or so.  It’s about as blank as my mind gets trying to pull myself up that damned hill on Dave Gibson.  If I let my mind wander, I’d probably just fall into the ditch.

It hurts and it’s cathartic.

You want to know what I’m dealing with inside? Get me  thoroughly exhausted. Too exhausted to care if the world knows the worst things I think about myself. And then head to CoT. Today I shared about trying to get my weight (back) down. I’ve tried prayer, begging the M to hit me with a broom if she sees me unconsciously eating a stack of cookies she insists on leaving in one of those glass displays on the counter, self shame…

I heard some good prayers from exhausted PAX today. Real needs expressed. Always good to hear those.  And Quack Attack is good company on long killer sessions like today.

Looking forward to the next STL…

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HIIT Jams

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Seven pax came out to the Varisty sing-along workout.  Weather was rainy at 41°.

Disclaimer given, noted that singing along was mandatory.

Warm Up
Mosey ‘laps’
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Low Slow Squats (IC10x)

Thang 1: HIIT Routine
The tunes start at this point. Playlist below.
Set A: Do the below 32 seconds on, 10 sec standing rest in between
>Merkins
>Cherry Pickers
>Squats
>Dips
>Bobby hurleys
Set B: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
>Mountain Climbers
>LBC
>Derkins
>Amer Hammers
>plank jacks
Set C: Do the below 45 seconds on, 15 sec standing rest in between
>Burpees
>Imperial Walkers
>Squat Jumps
>step ups
>SSH
Rinse/Repeat sets

Thang 2: Big Balls Routine
Played AC/DC’s Big Balls; do a monkey humper at each “Balls”.

Fini, COT

NMM: Pax stayed dry beneath the awing at the school entrance. Lots of quality mumblechatter revolving to favorite albums, favorite bands, best concerts the pax have attended.
Playlist:
Rock and Roll All Nite, KISS
Werewolves of London, Warren Zevon
Surrender, Cheap Trick
Bang the Drum All Day, Todd Rundgren
We Will Rock You, Queen
That 70’s Show Theme, Cheap Trick
Down Under, Men at Work
Lump, The Presidents of the United States
Born in the USA, Bruce Springsteen
Cum on feel the noise, Quiet Riot
I fought the Law, the Clash
Ob La Di, Ob La Da, the Beatles
Big Balls AC/DC

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The Respectables take over The Fort

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Long Duck and YHC had the Q at The Fort on Saturday.  Long Duck gave the disclaimer and quietly mentioned that we would be running (same for the second half).

We circled up in the church parking lot for warm-ups (SSHs, Windmills, Imperial Walkers). Next, the instructions:

  • Run to Main Street and back
    • Exercises in parking lot
      • 10 Burpees
      • 20 Merkins
      • 11 Big Boy Situps
    • Rinse and repeat 3 times

Long Duck  shared his personal journey and the significance of the numbers used for the repetitions.

Next, hand off to Fishsticks. Short message about never giving up.

We ran to the warehouse parking lot on Wither street.  If you haven’t been there, it is at the top of a hill.  We ran down the hill and at each right turn, we performed the following exercises (Carolina Dry Docks, Squats, and LBCs – 10 each), ran back to the warehouse parking lot for another set of the exercises.  Rinse and repeat until we reached Tom Hall Street.

Great job by all!

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Army Staff Sgt. Paul M. Neff II

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Today we honored Army Staff Sgt. Paul M. Neff II, 30, who died November 7, 2003 serving during Operation Iraqi Freedom. Paul was assigned to 5th Battalion, 101st Aviation Regiment, 101st Airborne Division (Air Assault), based in Fort Campbell, Ky.; killed in action when a UH-60 Black Hawk helicopter was shot down Nov. 7 in Tikrit, Iraq. Neff was one of six soldiers killed in the incident. He was assigned to the 101st Airborne Division based in Fort Campbell, Ky. He was a graduate of Fort Mill High School.

After the disclaimer, we put on our rucks and headed over to the pull up bars.

Three Rounds:

Pull-ups                           10 reps

Balls to the Wall           10 second hold

 

Next, we headed to the field, the end zone was our starting point. Exercises with ruck:

  • 10 Merkins
  • 10 Squats
  • 10 Flutters
  • Lunge walk 10 yards
  • Drop ruck, run to far end zone
  • Rinse and repeat until reach opposite end zone

Heading back to original starting point, exercises with ruck:

  • Plank pull thru – 10 yards
  • 10 Clean and press
  • Drop ruck, run to far end zone
  • Rinse and repeat until reach opposite end zone

Thanks for the opportunity.

Great job by everyone!

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Detective Mike Doty WOD

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Today we Honored Det.Mike Doty with a WOD designed by Spiderman. We had 6 Pax at the NaFo stadium ready for a beatdown.

We started with a warmup of SSH, windmills and Hillbilly walkers.

The Doty WOD

The beginning his birth 2/2/1980

2 Overhead Squats / 2Ruck thrusters/ 19 Merkins 80 single count flutters.

His years of service 12 and 37 years of life:

12 Man Makers Run 100 yards

37 Ruck Swings Run 100 yards

12 SQUATS Run 100 yards

37 Bent Over Rows Run 100 yards

12 Merkins Run 100 yards

37 Ruck Curls Run 100 yards

RINSE AND REPEAT

Then we came to End of Watch 1/17/2018

1 Bear crawl 100 yards

17 Merkins

20 Overhead Presses and 18 Squats.

We finished with his shield 809

80 Flutters with Ruck overhead and 9 LBC’S with Ruck overhead.

We had time so the 6 PAX did 2 laps around the football track.

We ended with CoT….it was an Honor for this PAX to lead these men this morning

 

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Welcome to Bushwood!

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YHC was excited to join the Pax of Bushwood for a beatdown today. This excitement came from a variety of reasons. First, love to see the Acceleration of L Train who had been working on a date for me for a while (I am high maintenance!). Second, its a new AO for me and one that has lots of possibilities. Third, coming out of a self induced quarantine while waiting on Covid test results meant that I hadn’t posted in a while. Results were negative and I was ready to get after it!

Weather

34 and Foggy. Actually heard the term “freezing fog” on the way to the AO. Sometimes it feels like the apocalypse is just around the corner! Be prepared!

The Thang

Mosey to the band lot

COP

SSH x 30

Squats x 15

IW x 15

MNC x 15

Enough stretching, lets get to it!

Bounty Hunter introduced a concept to me last week at Block Party which I have titled “Line of Fire”. Think Ring of Fire type exercise but in a line.

Pax line up then run one at a time back/forth from the island while the remaining Pax do exercises

Merkins

Squats

Mountain Climbers

Burpees

Mosey to the front of the school and partner up

Partner 1 – BTW

Partner – Shoulder taps x 20

Rinse and repeat 3 times

Partner 1 – Wall sits

Partner 2 – Monkey Hummers x 20

Rinse and Repeat 3 times

Mosey back to band lot

Bear Crawl then 10 CDD – Forward

Lunge Walk then 20 Squats – Back

Rinse and repeat 3 times

Line of Fire on abs

Flutters

LBCs

Mosey home

 

Moleskin

Man it feel great to be with the Pax again today. That rush of adrenaline has continued to spur me throughout the day. Love you guys!

This AM we discussed what you are feeding your body, your mind and your soul. What you give in return to others, will largely be due to what you take in yourself. Is it positive encouragement? The Bible? Strong leadership? Or is it the news, social media, negative “nellies”, worldly culture? Ask yourself what feeds you and make changes if appropriate. Today!

  • Prayers for Change Order and his Dad on the loss of his mother
  • Prayers for Drop Thrill’s Dad on Covid test results
  • Prayers for Stang’s Dad and Stang
  • Praise that 3D is back!
  • Praise I got a chance to partner up with Pauly D today. Dude is solid!
  • Praise for Dam to Dam Bar leadership!
  • Praise to L Train for his leadership of Bushwood
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Olaf’s in CHARGE at Bushwood

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The weather was clear but brisk and Uhaul was kind enough to provide everyone with some sweet pre-workout tunes to get the mood set. 0514 was the time so a one minute call was made by YHC. 0515 disclaimer was disclaimed in an energetic fashion then surprisingly 9 other men followed YHC on a quick mosey to the first of very many cones for the first exercise. All exercises were performed to a count of 10. Most in cadence.
exercises are as listed below:
SSH
Hand release merkins
Suicide squats
Chacha merkins
V-ups
Plank jacks
Burpees
Kryptonite night clubs
Brake dance merkins
Jump squats
Peter Parkers
Jump lunges
Imperial walkers lead by Grinder
Burpees (yes again)
8 count body bag builders

After we had gone through the exercise nice and easy the first time it was time to get uncomfortable. To push everyone to get better while not abandoning the 6 I explained to the PAX how we’re going to play “charge”.
Rules are same as always. Show to know. Needless to say the mumble chatter disappeared during the game.

TCLAPS to Grinder for stepping up and leading the imperial walkers.

Greatful for all of the PAX in attendance even the ones that went with hardwood just to see Tesch workout shirtless.

Thank you Ltrain for the opportunity to lead.

Stay frosty my friends
Olaf

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Badger Sled Pull

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Five men posted at Honey Badger for a beatdown and honor a fallen soldier.

Disclaimer given
Mosey run (approx. ½ mile)
Warmup
SSH (12x I/C)
Windmills (10x I/C)
Imperial Walkers (10x I/C)
Moroccan N/C (10x I/C)
Low Slow Squats (10x I/C)
Arm Circles (10x I/C)
Peter Parkers (10x I/C)
Plank Stretches (downward dogs/honeymooners)

Thang #1: Bar hang
4 minute bar hang (cumulative); alternate = low plank
When a pax drops:
Run to bottom of hill and run back
Do 10 burpees
Get back on the bar, resume the hang
When finished: flutters for the six
Mosey run to school entrance

Thang #2: Bench work
20 incline merkins
20 Dips
20 step ups, 10 ea leg
20 decline merkins
20 butt touch squats
20 calf raises
Mosey run back to the ROTC building. Read story of fallen soldier CPO Kevin Houston (copied below).

Thang #3: Stations with coupons/cinder blocks
Station 1: sled pull: four cinder blocks in the sled (4x35lbs=140lbs), pax pulls sled to stop sign and back (approx. 100’ out and back, 200’ total). Sled pull is the timer, other pax are stationed at the below and then rotate.
Station 2: curls
Station 3: KB swings
Station 4: goblet squats
Station 5: flutters w/ block overhead
Rinse and repeat, each pax got to pull the sled twice.

Run to COT area; do some Mary: Slow freddies, American hammers

Fini, COT

Takeaways: The dead hang challenge was different. Important to have a visible timer so pax can keep track of time. Can flex up, for example: increase hang time to six minutes or increase run distance.

sled

Home-made sled for cinder blocks

Special Warfare Operator Chief Petty Officer Kevin A. Houston
Kevin Houston was born on September 20, 1975 in West Hyannis Port, Massachusetts and graduated from Barnstable High School in 1994.
He enlisted in the U.S. Navy on January 18, 1995. He went on to basic training at NTC Great Lakes, Illinois, in April 1995. He attended Aviation Electrician’s Mate training at NAS Lemoore, California, from May to June 1995. He finished his SEAL training in 1999 in California and returned to the east coast and settled in Chesapeake, Virginia.
On August 6, 2011 Chief Petty Officer Kevin A. Houston was killed in action on his fourth tour of Afghanistan, when rebels shot down a Chinook transport helicopter (Extortion 17) carrying 30 American troops, including members of Navy SEAL Team Six during Operation Enduring Freedom. He was buried at Arlington National Cemetery.
Houston’s mother, Jan Brown, told the Cape Cod Times of Hyannis that her son was born to be a SEAL.
Houston leaves behind a wife and three children.
There is a memorial for Special Warfare Operator Chief Petty Officer Kevin A. Houston at the Hyannis Village Green in Mass.
His decorations include two Bronze Stars with ‘V’ devices for valor; Purple Heart; Joint Service Commendation Medal with ‘V’ device for valor; two Navy/Marine Corps Commendation Medals; Navy/Marine Corps Achievement Medal; Combat Action Ribbon; Presidential Unit Citation; Battle ‘E’ Ribbon; Navy ‘E’ Ribbon; three Good Conduct Medals; National Defense Service Medal; two Afghanistan Campaign Medals; Iraq Campaign Medal; Global War on Terrorism Service Medal; Armed Forces Expeditionary Medal; Sea Service Deployment Ribbon; Rifle Marksmanship Medal and Pistol Marksmanship Medal.

 

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