Tag: Harry Carry

Downward Spirals

Leave a comment

Five pax met at an undisclosed location for a OTB beatdown.

Warmup: SSH, windmills, Imperial Walkers, Moroccan N/C, Low Slow Squats, Arm Circles, Peter Parkers, plank stretches. All 12X in cadence.

Thang 1: Pull ups (take advantage of the AO’s best feature)
10 Pull ups (regular)
10 knee ups
10 Chin Ups
10 toes to bar

Grab a cinder block, bring it to the curb.

Thang 2: Downward Spirals
50 SSH
40 big boy sit ups
30 Bobby Hurleys (my favorite)
20 Mak tar jai’s (in cadence)
10 close grip pull ups, 10 knees to chest

50 squats
40 flutters, single leg count
30 curls with the cinder block
20 dips on the curb
10 wide grip pull ups, 10 toes to bar

50 Mtn Climbers
40 LBCs
30 Alt shoulder taps
20 KB swings with cinder block
10 switch grip pull ups, 10 knee ups

Thang 3: Plank-o-rama
Hold plank for 3 mins
Rest for 30 secs
Hold plank for 2 mins
Rest for 30 secs
Hold plank for 1 min
Body destroyer 1 min

Round of Mary

Fini, COT
Positivity round from the pax
Prayers/Praises

Good to see our Massey brothers coming up north to join in the beatdown.
keep on keepin’ on!

TClap |
1

DirtCheap

Leave a comment

Wet conditions with four pax under the awning at an undisclosed location.

Warmup: SSH, windmills, step-ups, Moroccan N/C, Low Slow Squats, Arm Circles, Peter Parkers, plank stretches. All 12X in cadence.

Thang 1: Pyramid
Burpees, Curls (with coupon), Bobby Hurleys, Squats (with coupon), Low Plank for the six, Run one loop (600’) together
1st round: 5 burpees, 10 curls, 10 Bobby’s, 10 squats, 1 run loop
2nd round: 10, 20, 20, 20, 1
3rd round: 15, 30, 30, 30, 1
4th round: 20, 40, 40, 40, 1

Thang 2: Core Work
45 seconds on exercise, 15 second rest
Leg Raises
American Hammer (with coupon)
Freddie Mercuries
Flutters (with coupon)
LBC

Thang 3: Big Balls
AC/DC’s Big Balls plays: Pax assume the monkey humper position. Pax do a monkey humper when the song says ‘balls’. Song duration is 2:39.

Fini, COT
Positivity round
Prayers/Praises

Workout shamelessly taken from F3 Chattanooga. Timing worked well, and my legs/thighs were worn out by the end.

TClap |
1

Elvis has left the AO

Leave a comment

Six PAX in total arrived. Weather: 40°, damp with patchy fog (that would be a good F3 name).
The count of six turned into five just before 0515 struck: Long Duck had to pull an Elvis and recuse himself to the local Waffle House (also a good F3 name).

Warm Up
Mosey run
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Moroccan Nightclub (IC 12X)
Low Slow Squats (IC10x)
Mountain Climbers (IC 12X)
Plank stretches, up dog, down dog

Thang 1: at the Pull Up Bars:
Do X count of pull ups,
Mosey to street, do X count of squats
Curb plank for six
Rinse and repeat
We did regular pull ups, toes to bar, knees to chest, and chin ups
Long Duck rejoined us here, and apparently was three pounds lighter.

Mosey to elementary school:
Thang 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 parking spot), other team bowls the count (varies 8 through 16, also written in p-spots) .
Exercises: burpees, Merkins, CCD’s
Everyone got a turn bowling, ended up doing a lot of burpees.

Thang 3: Bermuda Triangles
Bear crawl first circuit
Cone 1=4 burpees, cone 2=8 burpees, cone 3=12 burpees
Crab walk second circuit
Cone 1=4 crabby patties, cone 2=8,cone 3=12

Mosey back up to high school lot:
Thang 4: Global warming routine
Circle up, low stance position, all pax side shuffle about the circle, stop and do exercise called out:
Smurf Jacks
Imperial Walkers
Merkins
Etc.

Seven minutes of Mary

Fini, COT

Prayers/Praises: Great to be back home from being on the road for work; praise to our M’s that keep the home front intact.

TClap |
1

Split Q / Shovel Flag Handoff at the Coop

Leave a comment

Lots of fun at the Coop on Wednesday. After a quick warm up which included 56 side straddle hops (representing 56 weeks of Punchlist’s leadership at the Coop) Punchlist delivered the first blow to the PAX.

Each Partner Wheelbarrows every other 10 yards for the length of the football field. At each 10 yard marker PAX performed that number of reps for each workout.

Endzone – Burpee Broad Jumps x 7
10 – Donkey Kicks
20 – Hand release Merkins
30 – Jump lunges
40 – Air Squats
50 – LBCs
40 – Air Squats
30 – Jump lunges
20 – Hand Release Merkins
10 – Donkey Kicks
Endzone – Burpee Broad Jumps X 7
Reverse Direction – All Together Now
Bear Crawls every 25 yards
15 Bomb Jacks at every 25 yard interval

2nd Round of Pain delivered by Kaiser

At the endzone performed a combination of exercises in cadence with the PAX
20 – Mock Tar Jays
20 seconds – Wide Arm Merkin – 6″ Hold Plank
10 – Burpees in cadence
5 sets of 10 push ups each
Run to the 50 yard line each set
Backpedal to the goal line each set

Group mozy over to the pull up bars. The bars were calling us and we answered. The pull up challenge was then initiated.

Started out with a group wall sit. Then 2 PAX would come off the line and challenge each other by doing 5 pull ups. Lots of mumble chatter erupted as each individual would get critiqued on their form. At the end of the workout New Site Q called out Old Site Q for a healthy & fun QVQ pull up contest. Group then ran back to COT to finish with very strong dose of Mary as the mumble chatter intensified.

Punchlist was honored for his leadership during the 56 weeks leading the COOP. He has truly been a strong leader to many including myself and I am honored to take the shovel flag from such a HIM!

TClap |
5

Varsity Valentine

Leave a comment

Four PAX in total arrived. Cool but dry conditions.

Warm Up
Mosey run
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Moroccan Nightclub (IC 12X)
Low Slow Squats (IC10x)
Mountain Climbers (IC 12X)
Plank stretches, up dog, down dog
Headed towards the benches area under the awning in front of the school.

Thang 1: HIIT Routine
Celebrating the women in our lives on this Valentine’s Day with a music playlist of female artists.
Set A: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
Cherry Pickers
Squats
Dips
Bobby Hurley’s (former NBA player and collegiate basketball coach)
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 one more time

Run to COT
Five mins of Mary
Fini, COT

Prayers for those travelling and the Dam-to-Dam relay. Cold and flu season is in full swing, prayers for those sick.

Playlist:
1-Janis Joplin-Piece of my heart
2-Garbage (Shirley Mason)-only happy when it rains
3-Lorde-Royals
4-Amy Winehouse-Rehab
5-Lady Gaga-Poker Face
6-Adele-Rolling in the deep
7-Tina Turner (with Ike)-River Deep and Mountain High (Phil Spector’s Wall of Sound)
8-Blondie-Heart of Glass
9-Nancy Sinatra-These boot were made for walking

TClap |
0

AR-7 at Varsity

Leave a comment

Well YHC watched Aquaman the night before and as customary, I looked up the workout Jason Momoa did to get in shape for this role. Low and behold, it could work with body weight exercises.

All familiar faces were present so the disclaimer was brief. A brief mosey followed by some warmup exercises. Nothing out of the ordinary.

The Thang:

AR-7. Accelerated Results. First was dips. Followed by jump squats and finally Merkins.
Format was as follows:

7 sets of 7 reps with 7 seconds of rest between sets. We did all 7 sets and did a short mosey as our rest.

Next was 6 sets of 6 reps with 6 seconds of rest. Short mosey.
Last up was 5 sets of 5 reps

After we finished up the dips, we moseyed to a grassy area to preserve the old joints. Same format just Jump Squats this time. Since the legs were jello-like, no mosey, just recovery.

Finally we moseyed near the pull up bars for the Merkins portion. Same format.

And then… we headed back for some Mary and COT.

thanks to Harry Carry for the opportunity!

 

Wegmans

TClap |
0

Armory Led Zep Tribute

Leave a comment

Eleven in total at the Armory.  Weather was a cool 38 degrees, no wind, dry.  Ideal for what we were going to do.

Warm Up
Mosey Run
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

Thang 1: Intervals 
Led Zepplin playlist going during this.

45 seconds on, 13 seconds rest in between.  Set 1 exercises:
Kettlebell Swing
Kettlebell Goblet Squat
Tricep press/OH press
Snatch
American Hammers

Run approx. 500’ lap

Then Set 2 exercises, same interval timing as above:
Curls
Single-Leg Kettlebell Romanian Deadlifts
One arm kb row
Shoulder Press
Kettlebell crunch / rollup
Run approx. 500’ lap
Rinse/Repeat above

Thang 2: Thunderstruck routine
Do a burpee each time “Thunder/Thundedrstruck” is mumbled in the song.

Mary, Five mins worth

Fini, COT

Prayers include those undergoing cancer treatment; and for most of us, driving is the most dangerous part of our day…let’s be mindful and careful out there.

 

TClap |
5

Sweet Sixteens at The Fort

Leave a comment

Five men posted at The Fort/bootcamp on a cold, but dry morning.  Two pax posted for Milkshake.

Warm up
Mosey run on the path, stopped along the way for some burpees.  Ended at playground and did:
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

Thang 1 Sweet 16’s
1 merkin, then run to walking path (~150′) and do 15 LBCs
Run back, 2 merkins-14 LBC’s, etc.

Mosey run to Springs Global side lot.

Thang 2 Fishy Tracks
Distance of approx 200′
Curb plank walk 10 steps/2 merkins, down the whole length, then run return to start
Crawl bear 5 steps/then 10 CDDs, down the whole length, then run return to start
Lunge walk 6 steps/10 squats, down the whole length, then run return to start

Mosey run back to WEP.

Thang 3
Global warming (did Monkey Humpers, Cherry Pickers, Bobby Hurleys, Smurf Jacks, Goof Balls)

Thang 4 Bear vs. Crab Soccer 
Split pax in two teams
Yoga 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.

Mary, actually seven minutes worth.

Fini, COT

The Milkshake fellas joined us at COT.  Happy birthday to 3D!  Prayers for aged parents; bring them comfort and guidance for the physicians caring for them.

TClap |
2

Petty Officer Taylor J Gallant

Leave a comment

On this breezy and 66 degree December morn, eight badgers answered the call to post for the last Monday of the decade. We honored Petty Officer Taylor J Gallant by putting our all into a one hour suck fest.

The Work:

Run 1 Mile (4 Laps)
60 Burpee Pull Ups
Run 800 Meters (2 Laps)
30 Burpee Pull Ups
Run 400 Meters (1 Lap)
15 Burpee Pull Ups

It was an oldie but goodie, and fun was had by all. We finished just in time for a quick round of flutters and mosey back to COT.

It was great to see Shield and Cheddah back from their stints on IR.

Announcements: 

Read your newsletter.

 

Prayers/Praises:

Dirty Harry enjoyed a prolonged break with his M over Christmas – her longest stint off since starting her new job. Praise for that time, prayers that it happens again soon.

Pray for your word for 2020 and for each PAX to step up and lead in their respective circles of concentrica this year and beyond.

 

Dirty Harry – thank you for trusting me with this last Badger of the decade.

Punch List out.

TClap |
1

Milkshake Gifts and Cars

Leave a comment

Four men posted for Milkshake: two infirmed and two rucking. Weather was pleasant at 45 degrees (or so) and dry.

1st F Notes: Plan was for a walk with a couple of interruptions for exercises.
Walked around the park and headed to Main Street.
On the way, stopped at the veteran’s memorial and did squats, peter parkers, and incline merkins.
Walked up Main Street, then headed east. Circled back down via Williamson and Confederate Streets.
Headed up the hill Massey Street, stopped and did more squats and merkins. Avoided the barking dog and lady with the penchant to call the police on F3 guys by walking down Massey to Harris and Ardrey back to WEP.
We covered approximately 2.5 miles.  Map with critical events is included.

2nd F Notes:
With Christmas just a few days before, we discussed the favorite gifts we received this year: Wegman’s Yeti camping mug (not just for cocoa), Peabody got a picture of his dog in impressionist style.
We also discussed our first cars, which was a topic on my mind since my daughter just turned 16 and got het license.
Also was my first time doing a ruck walk-about (thanks to Shady lending me his ruck).

Milkshake is a great way to know your fellow pax better and have fun.

TClap |
4