Tag: Half Shell

Rust removal via building pyramids

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22 HIM descended upon Golden Corral, 6 of whom opted for the Fire Ant.  Prior to arrival YHC wrote out the exercises with sidewalk chalk around the grounds and was quickly reminded how rough the parking lot surfaces were around the grounds.  While it made for a few challenges to write things out, all was sketched legibly enough for the attending PAX to enjoy.   The fun was about to begin.

The boot campers ventured off with YHC around the A/O grounds.  Cabana Boy and Slow Jams were also present but YHC could not find them in the tags.  Cobains.   YHC was coming off a week of vacation and looked forward to getting back out with the PAX.  It was time to roll

Here’s what we did.

Mosey to Grace Presby parking lot for the warm up (just before the signs went up for voters).

Imperial and Hillbilly Walkers x 10 (D/C and I/C – Olaf  decided to make the exercise literal

5 burpees after each

Low slow squat x 10 holding into people’s chair after the 10th rep to do the following (all D/C and in cadence)  Morroccan night clubs x10, air press x 10 and shoulder tap x 10

Recover to standing position for 5 more burpees before 15 SSH D/C I/C and off to the Harris Teeter wall for:

Wall Sits while each PAX did 3 burpees.  Cha Ching had the best burpee form.  YHC did not.

Mosey to the back lot, into the fresh country air with accompanying humidity and the main event: Partner Pyramid Work – DORA style.

PAX paired off – 16 made for 8 teams of 2.  While Partner 1 started the pyramid, partner 2 ran to the opposite end of the lot, through the clean smelling aforementioned air, did an assigned exercise for each trip and returned to switch off, picking up exercises where the partner left off on the pyramid.

Run #1 & 5 – 10 burpees

Run #2 & 6 – 10 squats

Run #3 & 7 – 10 diamond merkins

Run #4 & 8 – 10 wide arm merkins

The pyramid was 10 lines total – 5 lines down and 5 lines back up

10 burpees

10 burpees and 20 squats

10 burpees, 20 squats and 30 merkins

10 burpees, 20 squats, 30 merkins and 40 flutters

10 burpees, 20 squats, 30 merkins, 40 flutters & 50 jump squats

50 jump squats, 40 flutters, 30 merkins, 20 squats & 10 burpees

40 flutters, 30 merkins, 20 squats & 10 burpees

30 merkins, 20 squats & 10 burpees

20 squats & 10 burpees

10 burpees

Work was done around a little mumble chatter (but just a little), PAX got better and finished just in time to mosey briskly to COT for a 1-minute geometry class.  A protractor ab exercise was completed for 60 seconds at varying degrees.  For some reason, 0 degrees was the preferred choice but we never quite got there.  At 0600, we called time and circled up for name o rama, announcements, prayers and praises

Announcements:

Convergence at WEP on 7-11

Classroom ready notebook fundraiser is in full swing and runs through the end of June.    Questions – reach out to Bonsai.

Praises were offered up and prayers were offered up for those battling addictions and for families as well.

NMM – In a time of crisis, all of us benefit from routines, disciplines and accountability – staying true to the values and standards that make us the leaders we are called to be – at home with our families, at our places of work and in our community.  In any crisis, a person can only rise to the level of their training.  As we work our way through this pandemic it is YHC’s hope for all PAX that they look around and know that no matter what they are going through, we all can use the unforeseen events of the past months as opportunity to enhance our resolve, encourage one another and to help one another accelerate in our development of all dimensions – physical, mental, professional, spiritual, the list goes on.

My thanks to Lutefisk for the call out and opportunity to Q.  It was good to get out in the gloom and accelerate with a great group of #HIM.  I’m thankful for all of you.

Honored,

Cyclops

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4 big boy corners

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Upon arrival, Darkest of All was already in 2020 form with the newly coined “traveling pants” extra credit.  A handful of brave (stupid) souls joined him for a 3-4 warmup prior to 0515.  As 0515 quickly approached, 10 was the number that came to play for what was an extremely warm late December morning.  Quick disclaimer and a short mosey over to the neighboring parking lot for some warm ups.  Started out with SSH, windmills, merkins, low slow squat, parker peters, then some stretching…yes, stretching.  Quad stretches followed by some shoulder and arm stretching.  Now that warming up was out of the way, YHC quickly mapped out where the 4 corners were going to take place.

Corner 1 – Old Navy; Corner 2 – Ulta; Corner 3 – Home Depot; Corner 4 – Best Buy / COT…this made for a 1.5 mile loop around the grounds we call Quagmire.  At each corner, the following exercises we performed:

  • 10 bomb jacks
  • 20 diamonds
  • 30 CDD
  • 40 jump squats
  • 50 flutters

Oh ya, the goal was to get to the corners via bear crawl….j/k, that would just be insane (please don’t anyone do this or Jedi may complain a little bit).  We used our legs and ran, but the goal was to run quickly.  Jedi and Cha Ching were the pacesetters while the rest of us mortals made sure we could still see them.

Once all had completed the one loop and all the exercises, making it around again with exercises in 15 min was not going to be worth the price of admission.  So we moved the 4 corners into closer range and proximity.  In the bigger Best Buy parking lot, we did a mini-4 corners but with a center starfish idea.  In each corner we did the merkin exercises with the center being 5 burpees (go do the corner, come back to the middle, repeat until all corners complete).

  • 20 wide arm
  • 20 diamond
  • 20 ranger
  • 20 partner derkins

With 7 or so minutes remaining, we did the same concept / idea but in MARY style.  In the center was 5 LBC.

  • 10 flutters
  • 10 hello dolly
  • 10 rosalita
  • 10 American hammers

Wrapped it up at 0600 and headed over to COT for name-o-rama, announcements and prayers and praises.  YHC didn’t bring any words of wisdom (like I have any…lol) today as this was a non-talking, mimimal mumblechatter, no-10 count kind of morning.  Yes, there was the occasional Jedi rib shot and DH “encouragement”, but pretty calm given the constant go.  Prayers go out to Milehigh who is nursing a knee injury.  Thanks for the call to lead, always appreciate it!

Shady

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Laces In- whats in your pocket (a deck of Cards)

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disclaimer
dynamic warmup into static warmup.
Mosey to pull up bar (a longer ways away than Tesh made it sound)
pull ups 5-4-3-2-1 with 10 bagboy sit-ups in-between.
pull out the cards
spade= squat
club= merkin
heart= LBC
diamond= Burpee A=14, K=13, Q=12, J= 11 and etc.
After everyone got to pick a card we all did another set of 5 pull ups
Mosey to band lot.
Lunge 15 yards sprint 85
bear crawl 15 yards sprint 85
pick another card for the PAX at the end the Q picked all aces that had not been pulled.
jail break to COT.
announcements- Calve Boss 5K, 10K on Christmas eve. Look for pre-blast from Stang on giving gift cards for the teenagers at Levine Children’s hospital for Christmas.
Prayers- went around the circle. praise or prayer

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McDonald’s for Breakfast

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Warm-O-Rama:
-20 Peter Parker Peters
-10 Low Slow Toe Squats (don’t fall over Trucker)
-20 Flutter Kicks With Arm Flutters
-20 Hello Dolly With Flutter Kicks
-15 Calf Raises While Holding Al Gore
Mosey to wall for:
-20 People’s Chair With Arm Flutters
-10 Alternating Shoulder Taps While Holding BTTW

The Thang:

4 corners with station in the middle.
In the middle we all did 5 body bag builders for stations 1-4 each time while burpee broad jumping to the station and back, then 15 flutter kick & arm stations 5-8 and did duck walk from the middle to the station and back.
Station: exercise (all in cadence and together as a group)
1: Air chair and overhead claps x 15
2: Low slow jump squats x 15
3: Superman position + Moroccan NC’s x 15
4: CDD + donkey kick x 15
5: Derkin + shoulder tap x 15
6: Dying cockroach + flutter kick x 15
7: Aussie snow angels x 15
8: American hammer + lbc x 15

Trucker for a 10 count and mosey to open parking lot. Pick a partner and stand 8 parking spaces apart. Meet partner in the middle and knock out 10 clap merkins. Method of transport for round 1 is bear crawl to partner, crawl bear back. Round 2 crab walk forward, 10 clap merkins, crab walk backward.  Repeato.  Cot.

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Swamp Pain

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17 HIM pushed through a nasty beatdown by YHC today at the Swamp.  YHC got to the AO about 15 mins early to check out the Broga dudes… no wait it was to prep the winkie.  Anyway, I ran the hidden greenway trail behind best buy to home depot (not target) and wrote 5 pain stations.  3 for the starting line and 2 halfway through the loop.

Started on time (barely) with a windmill warmup and that was it.   Mosey to the start.  The trail is about 0.65 miles with the loop back around a half mile.  We did it twice with the 5 plank position pain stations (ending with 25 burpees of course). Moseyed to COT area for COP burpees or flying squirrels, diamond merkins or merkins (all dependent upon how far you got on the loop). Hold  Did right arm and leg and left arm and leg for a while and ended with worst merkin ever x 5.  Recover for some painful Moroccan night clubs.  Next hold Al Gore and went around the circle naming some positive things going on in each PAX life.  Way to lift each other up!

Lastly we did some random parking lot drills in time for COT.  In COT we had a couple of guys get out of their shells and open up.  What a great thing!  Shield Lock!!!

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FBBD

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8 Men for a Full Body Beat Down (FBBD).

The Thang

Short Mosey for COP

  • SSH
  • IW
  • Potato Pickers
  • Mountain Climbers
  • Windmills

Big Lap around the Soccer Field, enter on parking lot side

Leg Section:

  • No Surrender
  • Monkey Humpers
  • Dan Taylors
  • Gorilla Squats

Big Lap around the Soccer Field down to Amphitheater

Core Section:

  • LBC
  • Flutter
  • Peter Pointer
  • Dying Cockroach
  • American Hammer
  • Boat and Canoe

Big Lap around the Soccer Field to the Carpool Drop off

Upper Body Section:

  • Ascending Curb Crawls to 11
  • Makhtar N’Diayes
  • BTTW
  • Makhtar N’Diayes
  • BTTW
  • CDD

Big Lap around the Soccer Field to the end of Carpool Drop off

10 Burpees OYO

Mosey to COT for Body Destroyer and BOM

Announcements

HDHH at Amor Artis tonight

Nessy this weekend in LKW

Watch D.O.G.S at TCES

Read your Newsletter

 

Honor to Serve.

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Your partners name is your workload

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Finally a great temperature this morning! That didn’t stop Lutefisk from dishing out a nasty mid-week beatdown!!! Quick disclaimer and ran to the rear of the school the long way. A nic e little warm-o-rama with your typical windmills, mountain climbers, imperial walkers, lbc’s, merkins, and Superman Moroccan night club combos. Follow up with a quick lap to the location of the thang

The Thang: partner up, size matters but not physical size. After we partnered up,  informed the PAX that it was the size of their partner’s name that mattered. I whipped out a board of pain with all 26 letters of the alphabet with a corresponding rep count and exercise. You are to spell your partner’s F3 name. I put some rock music on and we went after it. It had a little bit of everything. I ended up knocking out 100 burpees. Some pax were up BTTW for a total of 8 minutes. Everyone did a ton of SSH. We all helped poor Uber finish his partners name (Dennis The Menace) then took a lap and a 10-count followed by a mosey back to the pillars. We knocked out one more name “pantheon” before COT.

PAX were smoked, it was a good day.

Prayers needed today for Dennis the Menace’s brother who gets test results today. Prayers for marriage. Prayers for other struggles.

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September 11 Memorial Stair Climb

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Today I was honored to lead 39 men of the Fort in my version of a 9/11 Stair Climb…. I asked these gentlemen to bring rucks or sandbags and headlamps. This was to simulate the equipment worn by the first responder’s who entered the World Trade Center to do their jobs. We also had Charetta appear courtesy of Dirty Harry…she was our victim that needed to be  carried up and down the NaFo bleachers ….everyman carried their fare share of weight.

The workout was simple!!!!  There was no warmup….we didn’t need one….

The object was to climb the bleachers 27.5 times up and down carrying a ruck or sandbag….the goal 1980 steps or 110 stories….NaFo bleachers are 36 steps up and down…the men of the Fort  conquered this simple request but there was a catch…..when they came back down they had to do 9 inclined merkins and 11 squats… I think most did more than the required amount and for that I’m in awe…. I love being part of this great nation

Before the climb I shared a little about my experience that day 18 years ago as an NYPD officer and I asked each man to reflect between the hours of 8:46 am to 10:28 am these were the hours that changed my life and change the world as we knew it….I also wanted to remember my friends who gave their lives to save as many people as they could that morning :

NYPD PO MARK ELLIS TRANSIT DISTRICT 4

NYPD PO RAMON SUAREZ TRANSIT DISTRICT 4

PAPD PO ANTONIO RODRIGUES PORT AUTHORITY BUS DEPOT

I worked with these gentleman and they will never be forgotten…

Thank you Punchlist for letting me.lead these great men .

We had one FNG Lassie….welcome

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Fire Ant Q – 9/3/19

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Training for a Go Ruck HTL is a little different than training for a long race – everything takes a lot of time when you’re not moving at an 8 min mile pace.  You get miles in when you can, so at this point in the training, I’ve pretty much acknowledged most days I get out, there needs to be some pre-ruck miles.

Mainframe arrived at 4:40a so we set out for a couple miles sharing the 60 lb sandy I’ve borrowed from Nasa.  The other 3 pax arrived a few minutes before 5:15 so we got right to work.

Warm-up was a quick ruck over to the bottom of the hill on Hubert Graham Way where we then started the fun:

  1.  Partner up hill work (group of 3 and 2 pax)
    • Set 1:  Partner 1 double times up the long hill while partner 2 does jump squats (ruck on).  When partner 1 gets to the top, they wave their arms around like an inflatable flailing armed guy and then partner 2 begins his ascent while partner 1 does jump squats until their partner arrives.
    • Set 2:  Partner 1 double times down the hill w/ ruck overhead while partner 2 does plank pulls w/ their ruck.  Once Partner 1 gets to the bottom, they give the signal and partner 2 begins their overhead jog down the hill while partner 1 does pulls
    • Set 3:  Partner 1 double times up the long hill again while partner 2 does ruck LBC’s.  Same thing as before, switch when partner 1 gets to the top.
  2. Ruck back to the front of Tega Cay Elementary and use 100 yard straightaway between cross walks to play a quick game of modified catch me if you can.
    • Partner 1 begins lunge walking while partner 2 does 12 merkins w/ ruck on.  Once finished w/ merkins, they run to catch their partner and they switch.  Finish when you get to the end of the straightaway.
  3. Head over to the parking lot for some ascending rep man makers
    • crab walk w/ ruck on lap 3 parking spaces, and do 2 man makers
    • crab walk 3 more spaces and do 4 man makers
    • crab walk 3 more – 6 man makers
    • crab walk 3 more – 8 man makers
  4.  Time hack – throw the ruck on and do a mile in under 13 minutes.  We crushed it with an 11:30 pace!

Upon finishing the time hack, we rucked back to COT and finished out some some mary for a couple minutes.  Great job today guys – appreciate you making it out when you had so many good options to choose from Tuesday.  Until next time.

Cha Ching

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Early Risers at the Swamp

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When I pulled into the parking lot near Best Buy, there were several cars already parked near the AO.  Based on the mumble chatter on social media, several of the PAX were getting in some early training for upcoming events.  There were 23 men at the work out, 13 for ruck, 8 for BC, and 2 runners.

After the disclaimer, we jogged to the front of Best Buy.  We started with a few warm up exercises (Butt Kickers, Toy Solders) before we moseyed over to the back of Just Fresh.

COP

SSH  x 20

Imperial Walker x 20

Windmill x 10

Plank Stretches

 

Next, we moseyed to the front of Home Depot for a round of Dora 1-2-3

100 Lat Pull-ups on the bicycle rack

200 Squats

300 LBCs

Next, we moseyed back to Just Fresh near the staircase for a round of Arod 3-2-1 (reverse Dora). Instead of running around the parking lot, we ran up and down the stairs.

300 Calf Raises

200 Lunges

100 Jump Squats

Next, we headed back to COT for one last exercise, the Merkin Gauntlet.  The Pax lined up in a plank position.  Each person performed 4 merkins in front of each person.

COT

Special prayers for Twister as he recovers from his eye surgery

 

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