Tag: Harry Carry

Best of the 2010s

Leave a comment

Four men came out th NaFo for a beatdown.  Weather was cool at 39 degrees.

Warm up
Mosey run, then a short nur back to the ROTC building.
Exercises:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner
8 pull ups OYO

Thang 1: Bermuda Triangle (Best alt/rock songs of 2010 to 2019 played during the thangs, playlist at end)
1st loop: Burpees (do 1 at cone 1, do 2 at cone 2, do 3 at cone 3)
2nd loop: squats (5, 10, 15)
3rd loop: American Hammers (15, 20, 25)
Repeated the burpees loop
Transit: Bear crawl or crab walk between cones, pax choice

Thang 2: Intervals
Each exercise is 32 seconds, with 10 seconds of rest to transition
1. Imperial Walkers
2. Dips
3. Big boy sit ups
4. Jump Squats
5. Derkins
6. Mountian Climbers
7. Step ups
8. OH Claps
9. Bobby hurleys
10. SSH
11. incline Merkins
12. calf raises
and there were more.

Fini, COT

Word of the year: the attending pax had thiers figured out 2020 (nice work).  I’m still thinking my word over.

Prayers: those in medical care, Polaroid with his recent losses, safe travels to all other pax this season.

Playlist
Adele “Rolling in the deep” 2010
Fitz and The Tantrums “The Walker” 2013
The Black Keys “Go” 2019
Mumford and Sons “I will Wait” 2012
The Killers “The Man” 2017
Lorde “Royals” 2013
Cage the Elephant “Ain’t No Rest for the Wicked” 2017
Honorable mentions:
Portugal. The Man “Feel It Still” 2017
Fitz and The Tantrums “Moneygrabber” 2010

TClap |
1

Reindeer Games 2019

Leave a comment

Six men came out on the day after Christmas to participate in the 2019 Reindeer Games.  Weather was cool but dry.

Started with a mosey run
Continued with the Warm up
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Low Slow Squats (IC12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner

Game 1: 7 of diamonds…
Location was a large parking lot as the baseball diamond was inconveniently located.
Stayed together as a gropup and did the below at each of the four points of the diamond, ran in between each point.
Rnd 1= 7 supermans
Rnd 2=14 gas pumpers
Rnd 3=21 squats
Rnd 4=28 flutters, each leg
Rnd 5=21 Amer Hammers
Rnd 6=14 LBC’s
Rnd 7=7 mak tar jie’s <<skipped due to time constraint…had to get to our bowling time slot.

Game 2: Elf Bowling
In a parking lot: Split into two teams, one team bowls (ball is a 15lb slam ball) the exercise (which are written in chalk in the p-spot), other team bowls the count (varies 5 through 20, also written in p-spots) .
Exercises: burpees, bobby hurleys, Hand release merkins, Bomb jacks, Dips
Everyone got a turn bowling, and all exercises were done.

Game 3: Bear vs. Crab Soccer
Used a small parking lot
Split pax in two teams
Soccer ball in the middle
Team 1 bear crawls only, Team 2 crab walks only
Get the ball and try to score
After score, switch animals. Repeat.

Fini, COT

Prayers: Travelling Pax.  Praises: Cash home from medical treatment; succesful Clave Boss convergence on 12/24.

Reason for the season: Born that man no more may die.  Born to give them second birth.

TClap |
1

Extortion 17 Spl Spencer Duncan

Leave a comment

Five men posted at Honey Badger to honor the 31 heroes of Extortion 17, and Spl Spencer Duncan.   Conditions were cold and raining.  NaFo has two entrances with some awning cover and we utilized both.

Warm up:
Under the large awning: Run loop under awning, 17 times, drop a clothespin in the bucket to keep count.
Then warm up exercises:
SSH (IC 12x)
Windmill (IC 10x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner
All pax in plank: read story of Extortion 17 (copied below)

Thang 1:
13’s: start at a bench do a derkin, bear crawl to other side, do two derkins at other bench, change incrementally to 13
(do box cutters for the Six…)
Do 31 step ups
Plank for the Six
Read Spl Spencer Duncan Story (copied below)

Thang 2:
Run to small awning (distance of 350 feet)
17 Block Curls
17 Block Squats
31 heavy Freddies, hold block and do freddie mercuries
(Plank for Six…)
Blocktanamo: standing, line up hold block out at 90 degrees, each pax runs and presses/slaps/etc the other pax’s blocks.

Thang 3:
Run to Large awning
Indian Bear Crawl
21 bobby hurleys
21 squats (IC)
Indian Bear Crawl-Merkins
21 jump squats
31 calf raises

Thang 4:
Run to small awning
21’s: 20 block swings, 1 merkin…change incrementally 21 merkins
This was cut a little short due to time, and it quite sucked.

Run back to large awining
Fini, COT

Prayers/Praises
Dirty Harry’s wedding anniversary is Dec 24; HarryCarry’s first born turns 16 today; Marriages; those in medical care.

Reason for the season: Born that man no more may die, Born to raise the son of earth, Born to give them second birth.

Reason for the workout:
Extortion 17
On August 6, 2011, a U.S. Army CH-47D Chinook helicopter approached a landing zone in Afghanistan 40 miles southwest of Kabul. The helicopter, call sign Extortion 17, was on a mission to reinforce American and coalition special operations troops. It would never return. Insurgents fired at the Chinook, severed one of its rear rotor blades, and brought it crashing to the ground. All 38 onboard perished instantly in the single greatest moment of sacrifice for Americans in the war in Afghanistan. Those killed were some of the U.S.’s most highly trained and battle-honed commandos.

Specialist Spencer Duncan was born Feb 6th 1990 in Meriam Kansas and graduated from Olathe South High School in 2008.

He knew he wanted to make a difference in the world, and chose to join the US Army Reserve after high school. After basic training at Fort Knox, Spencer qualified as a helicopter repairer and was stationed 7th battalion, 158th Aviation regiment in Kansas. He loved working as a mechanic and became door gunner for Chinook helicopters. In May 2011, Spencer was sent to Afghanistan for his first deployment.

Specialist Spencer Duncan, 21, was a member of the Extortion 17 air-crew when it was shot down in the Wardak province on August 6, 2011. He is survived by his parents Dale and Megan, brothers Tanner and Calder, and his beloved dog Dixie.

When Spencer’s body was returned home to Kansas, over 15,000 people turned out to line the roads and show solidarity with the Duncan family. Specialist Spencer Duncan was posthumously awarded the Bronze Star Medal and Meritorious Service Medal. He is interred at the National Cemetery in Ft Leavenworth Kansas.

TClap |
1

A Little Of Dis And A Little Of Dat

Leave a comment
Despite the cold temps, thirteen HIM decided to get out of the old fart sack and accelerate their Thursday morning. It was a good opportunity to remind everyone that it was cold out and not to stick your tongue to a flag pole. Disclaimer was given and we were off.
Quick Mosey and we circled up. Exercises were done in reps of 20.
  • 20 Side Straddle Hops
  • 20 Windmills
  • 20 Low Slow Squats
Right off the bat, we bear crawled around the covered semi circle. Once the six were in another mosey over to the far parking lot.
  • 20 Plank Jacks
  • 20 Flutters
  • 20 Bib Boy Sit Ups
Moseyed over to the back of the school for some wall work.
  • 20 Wall Mountain Cimbers
  • 20 Peoples Chair Overhead Claps
  • 20 Wall Mountain Cimbers
  • 20 Peoples Chair Overhead Claps
A challenged the group to take some time out and focus on what is really import over the upcoming weeks. The birth of our savior.
Moseyed towards the side of the school.
  • 20 Donkey Kicks
  • 20 Dying Cockroaches
  • 20 American Hammers
Moseyed/Toy Soldiers/Lunges over to the front of the school where two cones were setup for a little Jack Webb. The loop was about a quarter of a mile in total and we had a cone setup on each opposite end. We definitely got some miles in on this segment.
Cone 1: 10 Partner Slap Pushups
Con 2: 1 Big Boy Sit Up 
 
Cone 1: 9 Partner Slap Pushups
Con 2: 2 Big Boy Sit Up 
 
We got down to about 5 and 5 or 4 and six depending on how fast you were running.
 
Moseyed back to COT for prayers and praises.
 
– JWOW

 

TClap |
3

Wegmans and Repeat at the Coop

Leave a comment

Since this was Repeat’s 2nd VQ, YHC led the warmup. Nothing fancy. Nothing special.

Partnered up near JROTC building. P1 runs to the top of the loop, 25 Merkins whiles P2 is doing LBCs. Switch once P1 returns. Next is 25 bomb jacks and flutters. Last is 25 monkey humpers and Rosalitas. Hand off to Repeat.

Repeat ran us up near the band field. There is a covered walkway with lights. At the first light we did 5 Merkins and 5 LBCs. At the next light we added 5 to each exercise so 10 and so on and so forth. Repeat estimates we did roughly 280 reps of each exercise.
Thanks for the opportunity to lead Punchlist.

Wegmans

TClap |
1

RPG-Broga-Varsity Combo

Leave a comment

Last Friday of every month will have a travelling Broga-RPG.  Varsity (at Nation Ford HS) was the location for November.  Nine pax came out for the 0500 start time to burn off after-Thanksgiving calories.

Broga
YHC was the lead-off man started the group with a some simple yoga positions, then Sasquatch brought us home with warrior poses.

The group split off: three went running; six stayed for boot camp.

Boot camp details:
Warm up
Mosey Run
Toy soldiers, high knees
Circle up and do:
SSH (In Cadence 16x)
Windmill (IC 16x)
Imperial Walker (IC 12x)
Plank Jacks (IC 16x)

Thang 1: Elevens
Mosey to JrROTC building
Run to bottom of hill, do 1 burpee
Run up to pull up bars, do 10 pullups
Incremental changes for the 11’s routine.

Thang 2: Wall Sits

Thang 3: Global Warming
Circle up, low stance position, all pax side shuffle about the circle, stop and do exercise called out (each pax had opportunity to call out an exercise):
Smurf Jacks
Imperial Walkers
Big Boy sit ups
Merkins
Squats
Etc.

The runners returned after traversing around 4ish miles.

Fini, COT
Prayers for pax traveling this holiday weekend, and for those that have lost a loved one recently.

Look for the traveling RPG-Broga coming to an AO by you; take advantage of the opportunity to get better!

TClap |
0

1990s HIITs

Leave a comment

Nine in total arrived. The rain held off, but conditions were still slick.

Warm Up
Mosey run
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Low Slow Squats (IC10x)
Headed towards the benches area under the awning in front of the school.

Thang 1: HIIT Routine
The winner of Twitter poll, for which decade of rock to play during the workout, was the 1990’s!  Playlist is at end of BB.
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
Flying Squirrels
Imp Walkers
Squat Jumps
step ups
SSH
Rinse/Repeat sets

Thang 2: Thunderstruck burpee routine
Played AC/DC’s Thunderstruck (Just squeaked in being released in 1990); do a burpee every time you hear thunder/thunderstruck.

Fini, COT

Prayers for those under doctor’s care. It’s been a heavy week, make sure to hug your kids/family.

Most of those in attendance were in our forties, so the 1990’s music was during our ‘coming of age’ years. Set B was a real core burner due to the low plank rest.

Playlist, year of release noted.
1. Everlong, Foo Fighters, 1997
2. Only happy when it rains, Garbage, 1995 (Shirley Manson representing Scotland)
3. The Beautiful People, Marilyn Manson, 1996 (Slash noted this song was written in Charlotte)
4. Lump, Presidents of the United States, 1995
5. Sabotage, Beastie Boys, 1994
6. Pepper, Butthole Surfers, 1996 (…pourin’ like an avalanche comin’ down the mountain…)
7. Enter sandman, Metallica, 1991
8. Flag pole sitta, Harvey Danger, 1997
9. Song 2, Blur, 1997 (Woo hoo!)
10. Thunderstruck, ACDC, 1990 (burpee challenge, always a crowd pleaser)

TClap |
2

Millstone Maximized

2 Comments

Wow!  For the last Millstone appearance at Veteran’s Park, home of the Minnow Pond, eight (8) injured or supportive PAX showed up for leisurely stroll and discussion.

NOTE:  Millstone moves to WEP at 6:30 AM next week.  It will run concurrently with The Yard and The Fort.

Fortunately, YHC has stayed in a Holiday Inn Express within the past year and though not a medical professional,  was successfully able to ascertain the PAX injuries before moving out.

Disclaimer:  YHC shamelessly and completely stole Senator Tressel’s Q from the prior week.  100%.

After a brief stretch, punctuated with the correct yoga terms provided by CC, the PAX moved out for a walk up a hill and over to the church on Harris Street. Four PAX donned rucks for extra credit.

On the way there we discussed each PAX’s “thing” in high school – what did they do?   This being an effort to build on the Senator’s plan of getting to know each other better.  There is no way this Q was going to recall all of the details. However two standouts are easily recalled:

  1. Senator was a band geek who play the sax, first chair BTW.  And, for variety and extra coolness also played the tuba – go figure.
  2. Secondly, and perhaps most important, Harry Carry wrestled and weighed in at – wait for it – 215 lbs.    WHAT??  That is as much as the current Twister!

After 50 calf raises the PAX continued their journey to WEP and the playground contained therein.

Whist executing the following exercises:  20 pullups, 15 Squats, 10 pullups, 15 flutters and 15 LBCs, the PAX, in turn, addressed their favorite vacation, highlighted by Drop Thrills 5 amusement parks in 3 days, or maybe it was 2, but either way that’s hard and Boss Hogs’s journey to Belize with his father.

The PAX then turned their attention to the return trip to COT, pausing at the Springs Building to discuss the architecture of the windows (patterned after the Hindenburg), more calf raises and a brief history of rigid airships in the US Navy.

Upon return and in the Name 0 Rama, each pax also noted their favorite or most unusual concert experience.  To know what that was, you need to head to the Twitter Machine and check out the video post there.

Moleskin

There’s a lot more to know about each other than what we can get from a workout and COT.  Each of our histories is amazing and there is so much to learn about each of us.  Let’s take the time to ask and listen – you’ll be amazed.

If you are injured or just not feeling all there on a Saturday AM, come join the Millstone for a bit of a workout and a whole lot of the 2nd F.

SYITG

 

 

 

 

TClap |
5

QvQ 19.1 – Jiffy vs. Sasquatch

Leave a comment

21 PAX showed up to the first round of QvQ 2019. This first round is the classic match up from last year, which was decided by ONE point! That’s right, the reigning champ versus his challenger.

Jiffy versus Sasquatch

Brief history: Sasquatch lost to Jiffy last year by one point. ONE point! It was necessary for the match up to be repeated given the level of intensity at which both of these #HIM operate.

The clock struck 0515 and I directed everyone’s attention to the championship prize. A custom F3 shovel flag curated by YHC.

The intent of this shovel flag is to be much like a championship belt. I hope that it passes hands over the years, and we write the name of each years’ reigning champ on the back of the handle. It shall be brought to CSAUPs as well at any time the champion posts and desires to gloat. See below for a glimpse of the trophy.

0515.

I had five minutes to lead a quick warm up to get the PAX ready for what was to come.
Once we got our Tappy Taps out of the way, it was time to get down to business.

The rule of order is the competitor who is earliest to arrive will get to decide who goes first. Jiffy arrived at about 0435, so he was the clear winner. He chose to receive and go on the offense first.

0520.

Coupon Roulette

We came upon a sinister circle with 20+ cinder blocks, 50/60lb dumbbells, and retaining wall blocks! He had us circle around the coupons and choose one.

With your selected coupon you will complete in cadence called by Jiffy:

Shoulder press x 10
Curls x 10
Squats x 10
4 Count Flutters x 10

Jiffy then rolls three dice. One determines the direction we rotate. Two determine how many coupons in that direction we shift.

Get to your next coupon, repeat. Roll again.

Next coupon, do equal amount of burpees to number of coupons we rotated. Repeat four movements.

Roll again. Next coupon, do equal amount of partner clap push ups to number of coupons rotated. Repeat movements.

We hit round four and I was praying for a miracle, because my arms were already smoked.

0530.

Sasquatch takes the reigns and moves us to the pull up bars for a very creative assembly line of face kicks.

Nine PAX line up at pull up bars. The rest at various nearby stations. Do one pull up, shift one bar to the left. Once you reach the end you then BTTW crawl back to the other side of the pull up bars. Then head out to the street.

The remaining PAX are either doing burpees at either curb on the street nearby or run/nur down and up the hill (AKA Quadzilla!). Once you finish your respective station, move to the next and tap somebody at that station to proceed.

That was super original, and also tclaps to Jedi for doing a full handstand walk with no wall support both times through.

0540.

Jiffy gets his second opportunity to remind us why he is the champ.

We remain at the pull up bars and count off by threes.

Group 1: four rounds of 5 burpees/10 squats and then end with 10 partner clap push ups.

Group 2: four rounds of 5 pull ups/10 Merkins and end with 10 partner clap push ups.

Group 3: run to bottom of hill a dm bearcrawl up. At each cone do 10 Carolina Dry Docks.

We made it through 2.5 stations before running out of time. A great use of the AO. I wondered how Sasquatch was going to answer this painful segment.

0550.

Sasquatch has us count off by fours. He then leads us on a brisk mosey to the turf field. As we approach, we see two sleds at the closest end zone, and two at the far end zone. He sets one group up at each sled and has us complete the following exercises as a group on repeat:

Seal Sit-Ups x 10
Jump Squats x 10

Meanwhile, one PAX from each group pushes the sled 100 yards across the field to the opposite end zone. Once they reach the end, swap with someone in that group and they then push the sled back to your original group. Continue that snake like move until time is called. Woof.

0600 couldn’t come soon enough. Those sled pushes were terrible.

We hit 0600 and head back to COT to vote. The votes were cast, the points were tallied, and a winner was decided upon.

The winner of week one of QvQ is:

Sasquatch

It was close, but this time it was decided by 7 points. Sasquatch was awarded a patch since he will be advancing to the championship on 10/30.

A great showing by both of our competing Q’s. I think I speak for everyone when I say that was one of the more difficult workouts as of late at The Coop. And we’ve had some tough ones!

I’m looking forward to week two. We’ve got the Airborne Bad Assery of Geronimo lined up to take on our very own 1st F Q – Shady!

Announcements

Broga at The Ranch tomorrow! A special recovery focused workout for those running Ragnar this weekend.
QvQ next week: Geronimo vs Shady!

Prayers/Praises

Wegmans’ father in law has prostate cancer. It’s slow moving, but it’s cancer. Pray that it can be eradicated without much detriment to his M’s father.
Pray for the multiple PAX with pregnant M’s. It’s a transitional time but it’s well worth it. Pray we can as husbands love our wives like Christ loves the church while they are going through so many changes.

Thanks for the great beatdown, men.

Punch List out.

TClap |
8

Simon Says at the Ranch

Leave a comment

Four men posted on a fantastically cool morning.

Start with a Mosey run

Circle up for Warm up
SSH (IC 12x)
Windmill (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner

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.
Alternated the transitions with crab walks ad crawl bears.

Thang 2.1: Simon says
do call outs only if Simon Says
Shuffle left, shuffle right, shuffle backwards,
SSH
merkins
Mountain Climbers
OH claps
Smurf jacks
Arm Circles
CDD
Al Gores
Lose a pin for not following Simon

Thang 2.2: Simon says penalty payments
15 minus pins left = burpees to do OYO

Mary
Abs: LBC, freddie mercury,
Protractor, shoulder taps

Fini, COT

I asked the men to think of one burden you carry, one thing you want to get better at, or start doing or stop doing and tied to this passage in Matthew 11:28-29:

Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls.

Prayers: Triple Lindy’s Mother in law not doing well in health.

Playlist:
The Man (Killers)
Got Nuffin (Spoon)
Higher Ground (Red Hot Chili Peppers)
Sweet Home Alabama (Lynyrd Skynyrd)
These Boots were made for walking (Nancy Sinatra)
The Boys are back in town (Thin Lizzy)

TClap |
2