Tag: Haggis

So…you want to do pyramids and running. We can do that

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16 gathered for a quick disclaimer on the beautiful Friday morning, and even more beautiful new pavement.  We took off for a quick mosey and circled up for some warm-up which consisted of: SSH, slow windmill, superman Moroccan night clubs, imperial walkers, merkins and stretching.  Stretching with some downward dogs, honeymooners and then some laying on our backs with some pulling of the knees to chest, and knee over side to stretch our backs.

Once the crew was warmed up we made our way over to the pull up bars where the following unfolded…very quickly.

  • 10 chin ups
  • 20 diamonds
  • 30 1 legged squats (15/leg)
  • 40 carolina dry docks
  • 50 LBC
  • 40 CDD
  • 30 1 leggged
  • 20 diamonds
  • 10 chin ups

Sounds not so bad but we added running between each exercise from the pull up bars down to the cross walk by the football field entrance.

For a quick “10 count” of sorts, the team received the following message: what are you doing today that makes you better where you’re being intentional?  It doesn’t have to be something big, but it can be you physically, mentally, helping your 2.0 practice a sport, unload the dishwasher when you’re not asked to do it….

Off we went to the next area of fun what had been deemed for the run over, “the teacher’s smoking lounge / aka the outside eating area outside the cafeteria” where there are picnic tables to use!

  • 20 step ups, each leg
  • 20 derkins
  • 20 dips
  • 10 burpees
  • 10 bomb jacks
  • Repeat the 20s above (there was an extra set of bomb jacks in here too b/c someone had to say the un-sayable)
  • 5 burpees
  • 5 bomb jacks
  • 10 burpees
  • 10 bombjacks

90 seconds to spare and we headed back to COT for all COT things!  Appreciate the invite as always from Harry Caray and appreciated all the mumblechatter and push!

Shady

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Steadfast

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18 Pax posted at the Coop in full representation of 3 solid regions today (Richmond, Fort Mill and Ballantyne). The temperature dropped and it felt like spring again. Wegmans, Skate or Die, Sasquatch and Cici did a pre-run for extra credit. Double Mint put up a strong post as his downpainment before spending the day at Carowinds.  T-Claps to all 18 high impact men that challenged themselves both mentally and physically today. 

The Thang:

Mosey to Sugar Creek Elementary’s Bus Loop

COP: SSH (30x), IW (20x), HillBilly Walkers (15x), WM (15x), Moroccan Night Clubs (15x), Sumo Squats (15x), MC (15x), Peter Parkers (15x)

Mosey to the pull up bars: Jacobs Ladder with burpees at the bottom, pull ups at the top 8x

Mosey to Sugar Creek Elementary’s Parking Lot: Windsprints (2x)

Mosey to the wall: Wall Merkins 3x, People’s Chair 3x

Moleskin:  

We are constantly feeling good and bad vibes during our journey of life. Life is filled with valleys and peaks. Like a train on parallel tracks, we continually find ourselves between the good track and the bad track. When things go well in life, we are soon challenged with a tragedy or a loss. Remain steadfast. Be aware of when you become unbalanced between pride and humility, right and wrong, etc. Remain steadfast and in balance.

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Move get out the way!

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YHC Pulled up to find Bolts Van door open, he was setting up an array of coupons and cones.

Soon there was 11 Pax, I did a brief disclaimer since there was no FNG’s and we moseyed to warm up little did I know an FNG pulled up. So, Kaiser and another Pax picked up the FNG.  We AL Gore and planked till the Pax caught up with us.

 

Warm Up

20-Imperial Walkers

20-Wind Mills

40-Moroccan Night Clubs

Mosey

 

The Thang

20 – Hand release Merkins

30 – Low Slow Squats

Stretching – Downward Dog, Honeymooner, Back to Downward Dog

Mosey

 

20 – CDD

20 – Lunges

Mosey

 

20 – Dying Cockroaches

30 – Monkey Humpers

Mosey

 

Mike Tyson Squats with a deck of cards YHC handed out 2 decks each person takes 10 cards. We line up and lay all 10 cards in front of us. They way these squats are done follows- Squat pick up first card walk to 2nd card Squat drop the first card, squat pick up the first card, squat pick up the 2nd card. So forth and so on till you get to the 10th card. Totaling 100 Squats. It is said that mike Tyson use to do these in his prison cell with all 52 cards

10 Shoulder plank Taps

 

Bolts take the reigns

We mosey to the hill where several cones with coupons we set up. The sprinter on the 2nd cone acts as a timer for all Pax in motion to turn around and head back.

 

1st cone – One Pax does Plank Jacks while the other does worm pull with the 140lb Worm that bolt created.

2nd cone – One Pax does jumping lunges in place with 2 x 25lb sand bags. With the other Pax sprinting to the top of the hill where the cones are

3rd cone – One Pax does bent over butterflies with 2 x 25lb sand bags. With the other Pax bear crawling up the hill.

4th cone – One Pax does Side straddle. With the other Basket Carry 25lb sandbag up the hill.

5th cone – One Pax does American Hammers. With the other Pax Broad Jumps up the hill.

6th cone – One Pax does Bomb Jacks. With the other Pax Overhead Carry up the hill with 30lb sand bag.

7th cone – One Pax does Squat ball (30lb) throws (we had a complication where the ball busted open) So we preformed Squat overhead press with the open ball. With the other Pax Crab walking up the hill.

We then proceeded to Indian run around the Park. When we got back, we picked up the coupons and carried back to the vehicle. Note: The worm sucks even with 2 of us toting it.

 

Announcements, Prayer and praises, Named FNG Lockdown.

 

Thanks for the opportunity to Lead.

 

 

 

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Not by the Original Artist

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As with most things in life, we learn from copying others. Workout routines are frequently copied and improved upon. Music (cover songs) fall into the same category as the PAX learned about this AM.

No FNG’s, disclaimer promptly delivered.
Warm up:
Mosey to elementary school
SSH (IC 15x)
Windmill (IC 15x)
Imperial Walker (IC 15x)
Moroccan Nightclub (IC 15x)
Merkin (IC 15x)
Peter Parker (IC 15x)
Plank stretches

Throughout Thang 1 and 2 (detailed below) the tunes are playing, but they are all songs made more popular by the “cover band” rather than the original artist. If a PAX correctly names the original artist, they receive a clothes pin award. The significance of the clothes pin is revealed way down below.

Thang 1: Bermuda Triangle
Three cones spaced 20-30 yards apart.
Start at cone 1, do one burpee, bear crawl to next cone
Cone 2, do two burpees, bear crawl to next cone
Cone 3, do three burpees, bear crawl back to cone 1, and pick up a clothes pin from the bucket
Repeat the circuit, picking up a clothes pin for each completed circuit.

Thang 2: BLIMPS (Cones spaced 15-20 yds apart)
Start at cone 1- B for burpee, do 5 of them
Run to cone 1 – L for lunge, do 10 each leg
Run to cone 2 – I for Imperial Walkers, do 15
Run to cone 3 – M for Merkins, do 20
Run to cone 4 – P for Peter Parkers do 25 (modification)
Run to cone 5 – S for Squats, do 30
Run back to cone 1 and pick up a clothes pin, then rinse and repeat until time is called.

Thang 3: Clothes Pin Tag
PAX attach the earned pins to their sleeves
PAX are confined to defined area
PAX try to remove and keep other PAX pins.
At end of time, PAX with most clothes pins wins! (Tie amongst Tube Sock, Youts, and Punchlist)

Mosey to COT
Prayers for: Healing for Youts father
Praise for: Punchlist’s wife and bun in the oven doing fine

The not-by-the-original-artist tunes: (original artist in parentheses)
I fought the law “the clash” (The Crickets)
I love rock in roll “Joan Jett” (the Arrows)
All along the watch tower “Hendrix” (Dylan)
Higher ground “Red Hot Chili peppers” (Stevie Wonder)
Hang on to your ego “Frank Black” (Beach Boys)
Hard to handle “the Black Crowes” (Otis Redding)
Come on feel the noise “Quiet riot” (Slade)
Respect “Aretha Franklin” (Otis Redding)
Route 66 “Depeche Mode” (Nat King Cole)

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Varsity: Some HIIT for cool Friday Morning

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Varsity 8/24
9 PAX including YHC arrived on this cool Friday morning for a taste of High Intensity interval training. Basically get the heart rate up and down for 45mins.
I choose to do a “9round” type approach and fill in with some pull ups for Haggis. Special requests are encouraged.
Disclaimer given and welcome to FNG – Joe—–aka Dirty Myrtle.
Mosey down to Sugar Creek for mini warm up
  • Squats
  • Merkins
  • LBCs
  • Windmills
  • Moracan Night Clubs
Jump into the Thang:
3 mins of each set of 2 exercises. After 3 mins, run up hill and grab 10 Pull-ups run back down hill.
Here are the sets:
SSHs-10
Burpees-5
Merkins-10
Jump Rope-20
Mtn Climbers-10
Dips-20
Squats-15
Curls-10
Lunges -10/leg
Calf raises -20
LBCs-10
Donkey Kicks-5
Big boys-5
Plank Cinder Block pull -10
Ran out of time but last two sets will be used for future beat down.
Freddys-10
Partner Wheelbarrow-curb2curb
Hanging knee raise-5
Side crunches -10
COT:
We had FNG naming for Joe to Dirty Myrtle since he was from Myrtle Beach of course. Nice EH Punchlist!!
Prayers for Rebels wife procedure, Dilberts friend on kidney surgery  and Dirty Myrtle’s friend on liver cancer and my friend facing auto-immune disease.
PAX praying over schools Sunday at 6pm…..show up at a school and pray over them and the administration and students. Nice work Beacon!
Cake Boss out!
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Ask and ye shall receive

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After the disclaimer, we started with a quick mosey around the parking lot to get the legs moving.  We then circled up for some stretching and warm-ups which included: SSH (x20), windmill (x10), merkins (x20), Superman overhead claps (x10), hillbilly walker (x10), downward dog and honeymooner, mountain climber (x10), Moroccan night club (x20).

Next we got right to it and headed over to the pull up bars per the “requirement” of 2 of the 3 Murph exercises incorporated into the workout.  We went with chin ups and squats.  The exercises went something like this:

  • 10 chin ups followed by 30 squats, then 10 burpees (we had to get some pushups in!)
  • 10 chin ups followed by 30 squats, then 9 burpees….
  • Repeat counting down to 6 burpees, then we got a quick break so we could run down the hill and then back up where we did LBCs while we waited for the six

Then we continued our fun with the following:

  • 10 Australian chin ups (partner up where partner holds the “chin-upper’s” legs horizontal while person doing chin-up is more doing a row to the bar) – swap partners, then do 10 one legged squats each leg, followed up with 10 calve raises (total of 30 “leg” exercises), then 5 burpees
  • Repeat counting down to 3 burpees
  • Last 2 reps were OYO on the bar with either knee to chest or chin ups, 30 squats or 10 one legged squat with calve raises, then 2 burpees
  • Repeat for last rep with 1 burpee at the end

Last was around the world Mary for 2 min, then back to COT for the usual wrap up.  Appreciated the opportunity for the “Ad”varsity leadership and had a fun time getting creative with the new format!

Aye – Shady

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The Honey Badger with Schmalls and CSPAN

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Disclaimer

Hot thick and extra humid (extremely poor conditions)

warmup-o-rama

mosey

shirts optional

hero review

workout review (slightly modified WOD)

  • Run 800 meters
  • 50 burpees
  • 40 pull-ups
  • 30 one-legged squat (each leg)
  • 20 squats
  • 10 handstand pushups
  • Run 800 meters
  • Repeato

COT / Prayer or Praise / BOM

NMM

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

The “Schmalls” Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, April 23, 2013 (130423).

 

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Hero’s don’t get a say in “tough”

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Start your week right began with a quick mosey around the parking lot with some:  SSH x40, Cherry pickers x10, moroccan night clubs x30, mountain climbers x20, peter parker x5, parker peter x5, downward dog x2, honeymooner x2, imperial walker x10.

We then gathered ourselves to pay tribute to the real Hero of the day, Sr. Airman Mark Forester, aka “Jag 28”.

We honored him by doing the following:

800M run

28 kettlebell swings

28 pull ups

28 kettlebell clean and jerks

28 pull ups

800M run

Since honey badger doesn’t care and we had 30 minutes remaining, we then honored Gunny Sgt Justin Schmallstieg, aka Schmalls.  The honoring was as follows:

800M run

50 burpees

40 pull ups

30 one legged squats

20 kettlebell swings

10 handstand / balls to the wall pushups

800M run

(this was mixed up as needed OYO)

We finished right at 0600, name-o-rama, prayers, praises, and passed the book to the next week Q.  Had a great time with these HIMs, left it all out there, and looking forward to joining again for weeks to come!

Aye!  Shady

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The Varsity: Kielbasa and Cake….sweet and salty mix!

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9 Pax and YHC came ready to get after it at The Varsity.

Thanks to Kielbasa for the Q and opportunity to lead. Never pass on opportunity to lead as it provides a so many life skill and is so worth they little bit of effort for wealth of payoff.

High Intensity Interval Training is what Varsity is all about. I tried to keep the heart rate up during our 45 mins and we got a little sweat going as well.

The Thang:

Little warm up mosy

Some shuffles, karaoke, lunges, high knees, butt kickers couple of squats and moracan night clubs and away we went

1st Set

  • Pull ups = 30 seconds
  • Side Straddle Hops = 60 Seconds
  • Burpees = 90 seconds
  • 1min rest
  • repeat 4 times
  • Sprint up hill to 4th tree
  • Squatr jumps = 10
  • Lunges = 20 1st round each leg, then 15, 12, 10
  • Calf Raises = 30
  • 1min rest
  • repeat 4 times

Fun had by all!

Impact is theme of the next 2 months. Ready newsletter for 60 day challenge!

Cake Boss out!

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Honeybadger 2018.21

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So the Honeybadger does not even have a Category from WordPress yet.  The Comz department gets a demerit…

So this week’s WOD was brought to you by Army Staff Sergeant Joshua Whitaker.

“Joshie”

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

This is a LOT of pulling.  These are both total body moves emphasizing the back and some shoulders…  I tried to break it up with some core/legs/pushes between rounds.  My instructions were to do this with a partner  and get assistance for pull-ups.

End with a quarter mile run then 6MOM.

I seem to get random questions every now and again about what I do or eat.  I look for the hardest thing I can do, and do that.  I don’t try to make it through it, while distracting myself from the discomfort.  I concentrate on it.  The human body is meant to be uncomfortable, because that is when growth happens.  Muscles tear and get bigger, your lungs burn and your cardio gets better, you hold your breath and your oxygen efficiencies increase, you stretch muscles and increase range of motion, you freeze yourself and your circulation increases, you get hungry and your HGH goes up (burning fat and protecting lean muscle)… and all of these produce adrenaline and endorphins, which helps you enjoy all aspects of life.  So don’t look for comfort.  Don’t covet comfort.  It is a thief, stealing life from you.  Get out and move.  Commit to each rep of each exercise.  Respect the next rep.
Do not be deceived: God is not mocked, for whatever one sows, that will he also reap.
AKA, lip service gets you no where.  AKA, I can tell what kind of tree you are by the fruit you bear.  Do the hard stuff.

Welcome Schwinn!  Please come back to another workout.

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