Tag: Grout

Torsion

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WARMUP: yoga by Band Camp

El Spaniard:
SSH
Windmill

THE THANG:
Cinderblocks retrieved
5 pull-ups
Move to lower lot
5 curls
5 merkins
Lap
5 curls
5 merkins
5 squats
Lap
5 curls
5 merkins
5 squats
5 lbc
Lap
To the pull-up bars w/ block

15 pull-ups
To the lower lot
15 curls
15 merkins
15 squats
15 lbc
Sprint a half lap
Return the blocks

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Brisket Block Party

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WARMUP: mosey to parking lot across from police station. In cadence of brisket, ribs, chicken did windmills, hillbilly walkers, imperial walkers and burpees(OYO)
THE THANG: Made our way to downtown for the light poles. There are 16 light poles are you travel up Main St on the left hand side. First trip up was lunge walk with 2 squats with calf raise at first light pole. Then 4,6,8 etc until we hit 32 squats with calf raises.

Short mosey around to get back to the bottom of the hill and this time duck walk to the light poles with 1 hand release merkin at each light, increasing the number by 1 until the 16th light.
MARY: flutter kicks, big boy sit-ups, leg lifts, American hammers (in no particular order)
ANNOUNCEMENTS: blood drive coming up and convergence/invergence on 4/30 at WEP
COT: stays in COT.

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You feel like it’s going to rain

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WARMUP: Ran to the covered awning at school entrance. as it was raining in sheets.
40 SSH IC
10 Windmills IC
15 LSS IC held the low and added 10 MCCs IC
15 Merkins IC

THE THANG: We honored Sgt. Zachary Tellier today with his Hero WOD:
10 Burpees

10 Burpees
25 Merkins

10 Burpees
25 Merkins
50 Lunges (each leg)

10 Burpees
25 Merkins
50 Lunges (each leg)
100 Big Boys

10 Burpees
25 Merkins
50 Lunges (each leg)
100 Big Boys
150 Squats

As all reps were completed, PAX picked up the 6 and finished all of the reps with the 6. Everyone got all of their reps in.

With time to spare, we did burpicides and then had PAX call exercises IC on the benches (included dips, BSS, derkins and Peter Parkers) until 0600hrs.

ANNOUNCEMENTS: AKA continues, Blood Drive coming up on 5/12, a few PAX have Q’s this week in The Fort.

COT: Brief message on practicing what we’re studying and cutting one bad habit. @Wegman’s passed the shovel flag off to @Sawdust and we wrapped up in prayer.

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Beach Bods

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WARMUP: started off with a disclaimer and quick mosey to half wall on south side of N White St. SSH/PICKERS/MTN CLIMBERS/WINDMILLS, we then moved over to wall for a wall sit progression where one pax bear crawl across parking lot and back while rest of us sit, each round more difficult ending in toe raises and arms out during sit.
THE THANG: short run to playground for the THANG, AMRAP Cindy CRAWFORDS, goal was 10 rounds, we made it through 5 or 6, 5 Pull-ups, 10, Merkins, 15 Squats, 20 swing crunches, 25 calf raises. Next we did Indian run with a single burpee, got halfway around WEP then had to bee- line to veterans for MARY And COT
MARY: Flutters for 2 minutes
ANNOUNCEMENTS: lots going on, read newsletter
COT:

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Ring of Block-Fire

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Seven pax posted at Ring of Fire.
Warm up
Began with a run around NaFo.
SSH
Windmills
Imperial Walkers
Moroccan N/C
Low slow squats
Big Arm Circles
Peter Parkers
Plank Stretches (honeymooners/down dogs)

Main Event
Alternated between pull-bars work and a ring of fire routine with cindys (pax hold cinder block, all side shuffle in a circle, Q calls out the exercise, back to side shuffle, then another exercise is called). Wears you down quickly.
Pull Up Bars: Pull ups (10x); Merkins (10x)
Run to bottom of hill and back
Cinder blocks: Curls and squats
Run to bottom of hill and back
Pull Up Bars: Chin ups (10x); Merkins (10x)
Run to bottom of hill and back
Cinder blocks: KB swings and OH presses
Run to bottom of hill and back
Pull Up Bars: switch-grip pull ups (10x); Merkins (10x)
Run to bottom of hill and back
Cinder blocks: Man-Makers and uneven merkins
Run to bottom of hill and back
Pull Up Bars: burpee pull ups (5x); knees-to-chest (10x)

Run to Benches and do:
Step ups (10 ea leg)
Butt touch squats (15x)
Dips (15x)
Derkins (15x)

Run to COT
Short round of Mary: LBC, Protractors

Fini
Announcements, prayers/praises.

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Full body workout

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We had 6 at the Ring of Fire this morning for a full body beardown.

We started with a mosey around the NaFo parking lot and did several exercises to warm up.  WINDMILLS, MORROCAN NIGHTCLUBS, IMPERIAL WALKERS , HILLBILLY WALKERS AND SSH

The WOD consisted of

1.MERKINS, FLUTTERS, SQUATS

2. WIDE ARM MERKINS, LBC, MOUNTAIN CLIMBERS

3. DIAMOND MERKINS, BB SITUPS, CALF RAISES

4. CAROLINA DD, AMERICAN HAMMERS, BOX CUTTERS

We would do a card then run from the awning at NaFo to the stadium stop sign and back. We started at 20 reps per exercise then 15 then 10 . We were able to complete 2and 1/2 rounds before time ran out.

We ended with COT

Thank you Kaiser for the opportunity to lead

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9/11 Stair Climb

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Today 10 Pax did the Harder thing and climbed the bleachers at NaFo. The goal was climb the height of the Twin Towers… if we went up and down  the bleachers and all its steps we would have to do it at least 29 times. That would equal the amount of steps the first responders had to climb to help the civilians in the building. We honored all first responders especially PO Mark Ellis TD04 , PO Ramon Suarez TD04 and PO Antonio Rodrigues PAPD.

We started with a warmup of: WINDMILLS, MORROCAN NIGHTCLUBS, SSH and some stretching.

The WOD was the Climb….with 30lb rucks and some sandbags if you felt froggy.

Up and Down the bleachers….. when you hit the bottom you had 9 Merkins and 11 squats waiting for you….. 29 times up amd down with a total of 270 merlins and 360 squats. There was some mumblechatter amongst the Pax  and every man left it out there on the bleachers.

We ended with COT and prayer.

 

 

 

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Trifecta of Q’s

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So, I got asked to Q last minute for Wednesday at Ring of Fire (8/18) and was already scheduled to Q at Footloose for Thursday (8/19) and then NASA had to try and find a sub for Varsity on Friday (8/20), so I just said I’d do it all. I mean @HarryCarey just did it, so why couldn’t I? I’ve been chasing him for years and still have a long way to go to try and keep up/catch that HIM.

So, I planned it out. Arms Day at Ring of Fire, Legs Day at Footloose, and IronPax prep at Varsity. Here we go!

Arms day was an AMRAP with the pull-up bars, Cindy, and some core to break it up. 1 minute on 30 seconds off.
Pull-Ups
Squats with Block
Curls
Overhead Press
LBC’s
Merkins
Flutters
Burpees
Low plank
Side Straddle Hops
Repeat.

Music kept us going with mostly hard rock from the ’90s and 2000s. @Sheild thinks I’m the next Tony Robbins as I was trying to motivate and keep everyone going on our rest periods.

Thursday at Footloose we did 7’s. Launching from the AO, we went over to Minnow Pond to see if we can pick a fight, to which they just ignored us. So, we ran the hill. Monkey Humpers at the bottom near the main road, because you know, Monkey Humpers ;). Up the hill and then squats.

We then ran over to Fort Mill Chruch of God for a round of 7’s using the stairs and the parking lot. I didn’t exactly think this one all the way through before giving instructions. Run up and down the stairs, then do 6 calf raises, run back over the stairs and run a lap around the parking lot and back up over the stairs to do 1 Bobby Hurley. Complete the circuit until 7’s is completed. That ended up being 14 laps around the parking lot. We ended up with 3 miles on this day. Lots of good mumble chatter and fellowship on those laps.

Finally, @ Varsity, we did IronPax prep with the Week 0 2018 workout. 50 squats, 40 big boys, 30 merkins, 20 lunges (modified down from Bonnie Blairs as we’re old and our knees can’t take it), 10 burpees run a lap. Do this 4x for time.

@Slapshot killed it and completed the circuit in 24:39, while @HarryCarey finished in 28:10 and YHC in 30:30. The rest modified and got their own solid workout/ruck in.

Q-ing the trifecta was a great test as it made me get creative and stay engaged with the group. We’re called to be leaders and this was a good test of my abilities over a longer period, not just every once in a while. Thanks to all for the opportunity to lead. I enjoyed it!

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eating our way through the air

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19 PAX Gathered and it was so humid we had to “eat our way through the air.” (-Slash)

We started with a quick warmup
SSH – 19 to the number of PAX

Mosey towards the old Church of God parking lot
IW
HW
Moroccan Night Clubs
Merkins – slow count (everybody’s favorite)

Brief mosey to the other Church of God parking lot
Burpee Square (thanks Naperville)
Start in one corner
10 Burpees – bear crawl to next corner
9 Burpees – lunge walk to next corner
8 Burpees – crawl bear to the next corner
7 Burpees – reverse lunge walk back to the first corner
6 Burpees – bear crawl to next corner
5 Burpees – lunge walk to next corner
4 Burpees – crawl bear to the next corner
3 Burpees – reverse lunge walk back to the first corner
2 Burpees – bear crawl to next corner
1 Burpee

View the retaining wall and consider how it works…not by specific acceleration, but by staying put at the ground falls around it revealing all the bricks supporting the top layer

Mosey to the old middle school (banks st. community gym)
Some Yoga for the 6
10 Squats
10 lunge steps
10 Jump Squats
10 lunge steps back
Repeat

Mosey Back – I got gassed on the mosey back. Once your belly is full, eating your way back through the air is really difficult.

Flutters to 0600

NMM:

Sometimes, as the flux hits us all, we lack the motivation to accelerate of our own accord. But if we can call on discipline to continue moving, we can see ourselves rising even though we feel like we’re staying put–just like the top level of that retaining wall. I’ve been feeling that flux for a little while leading up to the big 4-0. And honestly didn’t know how to convey that message until I looked up at the end of too many burpees and too many bear crawls and saw that wall.

Grateful for the opportunity to lead and the support of all the PAX. Y’all help hold me up whether you know it or not. Thank you.

—
Band Camp Dismissed

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Running Deck of Cards

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Grassy Knoll has been posting within the Fort for quite a while and hitting Laces In and Alcatraz often. When he asked if I would Q Abyss, I was like when and where is it? Wednesday’s are normal a rest day and it’s all the way over in NC near the bridge…..it’s like those PAX east of the Peach Stand complaining that they have to drive to AO’s west of the Peach Stand. But what do PAX have in common? They support their brothers and don’t complain. So I wasn’t sure what the AO had to offer but figured it would be good to get out of the bubble and experience something new and different. It sure didn’t disappoint me nor the PAX who posted.

SO as we huddled around awaiting GO Time, I had to ask if there was a bigger playground behind the school….of course Grassy Knoll said No (laughing of course). So we began to mossy behind the school and on the way I dropped off a cone along the school road. We ended up right in front of a large playground where I dropped the second cone off and we began to do COP.

After a few warm ups that included SSH’s and windmills, we did 3 rounds of max-out pull ups. What’s a Trucker Q without Pull-ups.

We then gathered around the second cone and a deck of cards were pulled out. The goal was to not stay still and continue to move. The first cone was placed about 400 yards away, and the second end point was about 200 yards away.

We started at the second cone next to the playground. A card was drawn and if it is was a red card you ran to the farthest cone and completed the exercise and ran back to the other cone. If it was a black card we ran to the end of the parking lot past the basketball nets and back.

Hearts = Wide Arm Merkins

Diamonds = regular merkins

Spades = LBCs

Clovers = Squats

If the same suit was drawn three times in a row we had to do 10 burpees (that was a late addition half way through the WO thanks to Cha Ching’s recommendation).

We ended up running 3 miles by the end of the WO. Who would have guessed a Trucker WO would include 3 miles of running??????

Prayers for Cha Ching’s stress test today, for Smithers, and other prayers said and un-said.

Appreciate the opportunity.

Trucker

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