Memory is fading so I am throwing this up there. Probably forgot a couple PAX and certainly don’t remember the exercises, but…
The playlist never forgets.
Aye!
The day started with a 15 minute EC ruck around the parking lot at 0500, then I went back to meet the rest of PAX so we can get started with the jack webb FEAST, full body workout was guaranteed starting with upper body, then core and finally legs.
Quick mosey to the roundabout for a warm up ceremony:
Windmill
Weed picker
Moroccan night club
Low slow squat
Low slow merkin
Run uphill, do 10 jump squats and run down for the following:
A variation of the Jack webb (not named yet but for now I’ll call it Iron Man Webb)
1 merkin, 4 shoulder taps
2 merkins, 8 shoulder taps
3 merkins, 12 shoulder taps
Progressive to 10 merkins and and 40
Shoulders really felt this web, I had forgotten how much shoulders burn during this circuit so we had to take a break twice to relax the shoulders and arms so we can finish our jack web.
Run uphill
10 jump squats
Run downhill
Captain Thor
1 big boy situp, 4 american hammers
2 big boy situps, 8 american hammers
3 big boy situps, 12 american hammers
Progressive to 10 big boy situp, 40 american hammers
3 rounds of Superman to stretch the abs.
Run uphill
10 jump squats
Run down hill
Lt Dan
1 squat, 4 single count lunges
2 squats, 8 single count lunges
3 squats, 12 single count lunges
Progressive to 10 squats, 40 single count lunges
Run uphill
10 jump squats
Run down hill
Went back to COT for namearama, announcements, praises and prayers.
Welcome FNG OSCAR the Grouch, I’m hoping to see him back at the gloom after the pain feast on his first day out. Thank you Cyclops for the opportunity to lead.
TINSEL OUT!
Today at The Colosseum we had nine PAX for a four corner beatdown. We did my customary short mosey and warmed up with some Tappy Taps, Imperial Walkers, Windmills and Morrocan NC.
The Beatdown consisted of Three rounds of three exercises 25x , 20x, 15x at each designated corner with 5 burpees in the center on your return from a corner.
Corner 1: Merkins, Flutters, Squats
Corner 2:Wide Arm Merkins, LBC, Mountain Climbers
Corner 3: Diamond Merkins, BBS, Calf Raises
Corner 4: CDD, American Hammers, Box Cutters
Another quick mosey to COT and the beatdown was over
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.
In honor of my FNG post on Jan 15, 2019, I led 9 PAX reenacting the Ring of Fire dealt by SkateOrDie during my first post. Weather was warmer than last year.
Warmup – Mosey, Moroccan Nightclubs, Hillbilly and imperial Walkers, windmills, Cherry Pickers, Plank, honeymooner, Plank, Downdog with calf stretches
Workout – PAX in circle with their respective weights. Skate or Die also brought a concrete brick. 10 exercises. Started with 20 reps and then worked down by 2. Rotated weights after each exercise. After each round I randomly rotated us or mixed us up so we used the weights in different order. Threw a mosey in after 2 rounds. Were only able to get down to 12 when Polaroid reminded us it was 6!!
Overhead Press
Squats
KB Swing
LBCs
Tricep Ext
Lunge Pass thru
Curls
Calf Raises
V Ups
Rows
8 (soon to be 9…then 10) PAX gathered for chilly Snake Pit morning. Getting the formalities (disclaimer) out of the way, YHC didn’t waste time moving b/c it was COLD! We took off behind, I guess it’s behind, the football field for a short mosey down to the break in the road, then circled back to the side parking lot where warm-up would be conducted (before we ran back to the parking lot, 5 burpees were thrown in…yep, that kind of warm-up). As we were running back, this is where PAX #9 (JWOW) graced us with his trademark tardy appearance…glad you made it my friend! Better late than never and he was energized out of the gate like a kid on Christmas morning!
Warm-up included: mountain climbers, Morracan night clubs, imperial walkers, cherry pickers, SSH, windmills, burpees (yes burpees in the warm-up is a crowd pleaser), squats, then some up stretching. Stretching was downward dog, honeymooners, leg and back stretches. The warm-ups above were for the most part counts of 10 with exception of burpees (3) and SSH (30…only b/c we were waiting so long for Trucker! hahaha). Birdcage was kind enough to pay YHC a “compliment” that he needed a 10 count during the warm-up…joking/not joking is how I took it but we moved on to The Thang.
The Thang
As we all got mentally prepared for next steps, YHC tried to start some tunes which turned out to be an interesting topic for the workout. 90’s hip hop was first up…hopefully no one was offended by Biggie or Snoop’s lyrics b/c there was about zero movement from YHC to stop that “parental advisory” train from coming. The following exercises were called out in sequence after each was completed by the PAX. About midway through these exercises, the local legend (and PAX #10) joined our group of merry men…none other than Spitz! Just in time for Snoop to bust some rhymes…Spitz was not entertained by these lyrical beats.
With the first set done, our “cool down” was running lines in the parking lot (old school suicides) so 3 lines of different distance became our next task to attack. Once the PAX finished their cool down, it was back to business. Prior to getting back to business, 80s rock station was selected (much to Trucker’s approval!).
Back to our 3 sets of lines for cool down…and no, we didn’t do any 10 counts that I can recall. That’s what running lines is for. Back to the mix where the music changed again, not without some ribbing from Birdcage, who was quickly satisfied by the new selection “Beastie Boys” channel. Uhaul also started to bust some rhymes, but nothing to the effect of what can be thrown down by the likes of Flat Tire, Jekyll, or rap goddess Pusher (goddess just seems to fit better)…sorry Uhaul, you’ve got to see these guys go and then you’ll see where I’m coming from. Before we got started, beachbody enthusist 3D was asked to select “1 or 2″…he choose 2 without knowing why, only to be informed we were doing the 2nd set of exercises all over again. C’mon man, I thought this was a softball of the 1 or 2…YHC was way wrong on him picking up on this. Can’t win them all. See set #2 above for what we did again.
Once this was done, another cool down was in store, then 3 short exercises of MARY. We stayed where we were for COT, did all things at the end, and collected some great praises! Thanks for the opportunity 3D, hopefully I qualified to the Snake Pit standards. If not, bring me back and we can dial it up a few more levels if that’s what the Site Q wants! Great group today and I’d give the group a 8-9 on the mumblechatter scale which is good when it’s cold!
Shady
To get the blood flowing, began with what ended up being a soggy mosey around the practice field, there was a fair amount of mumblechatter as the mud sloshed around.
Warm up in cadence:
Quick recovery and off to the track for the main event.
The Thang
Run 4 laps on the track with 2 sets of 20 reps of a particular exercise on the turn.
1st turn
2nd turn
Rinse and repeat for 4 laps. Thanks Trucker for the vote in confidence around the creativity.
Lined up on goal line for field round.
Burpee Dans
Starting at goal line, lunge walk in 10 yard increments, followed by burpee increasing by 1 burpee to 50 yard line. Run backwards to goal line and plank when finished.
Welsh Dragons
Starting at goal line and remaining in plan position, bear crawl 10 yard increments.
Rinse and repeat to 50 yard line increasing rep count by 1 per 10 yards. Run backwards to goal line.
Originally planned above exercises through length of field, due to time constraints, cut down to 50.
With 10 minutes left, called additional adjustment.
Mosey back to COT with a few minutes to spare.
Wave of Merkins
Announcements: Short talk on word of year.
Prayers/Praises: Health, travels.
Thanks to MacGuyver for the field access, Cyclops for the opportunity, and 3D for the shovel flag reminder.
Theme – Do you accept your Mission? 17 HIM came to the Armory to accelerate! After a short warm up and Mosey to the front of the church, we all took a moment to share our one word for 2019! The question this morning ” What is your Mission? Thank you to Bass-0-Matic for sharing this Bible plan – I am a Warrior – Part 1 – A 3 day Plan by Dr. Kim Kimberling. This was shared with all the Pax : Only a small portion of the “Devotional” but I think it resonated throughout the workout!
What is your mission? Where is God calling you to be a warrior? Are you ready for the battle? Honestly, the missions are all around us. We live in a culture that fights against God and His purposes every day. Do you have children? Your mission is to instruct them, to lead them, and to protect them. As a husband, your mission is to fight for your marriage in a world that does not value marriage. Your mission as a Christian man is to stand firm for Jesus not wavering in the daily battle. Your mission is to be a man of integrity and honor that stands out from the crowd who is not afraid to stand out. In your workplace, your mission is to not cut corners or to cheat someone or to do whatever it takes to make a buck or two. Your mission is to show Jesus to a world that does not know Him very well, if at all.
Let the Games begin :
Round 1 :
10 BigBoys : 20 Step Ups (10 each leg) : 30 squats
Mosey to Next Station – CinderBlocks!
10 Block Swings : 20 Chest Presses : 10 Man Makers
Round 2 : Mosey Back to Station 1
10 Curls (each arm) : 20 Rows ( 10 each arm): 30 Dips w Kettlebell
Mosey back to Cinderblocks!
10 Block Swings : 20 Chest Press : 10 Man Makers
Round 3 : Mosey Back to Station 1
10 Big Boys : 20 Step Ups ( 10 each leg) : 30 Squats
Mosey back to Cinderblocks!
10 Block Swings : 20 Chest Press: 10 Man Makers:
Round 4 Mosey Back to Station 1
10 American Hammers : 20 Kettlebell Swings : 40 (Single Count)
Wrapped up with some Fun : Circled up for a modified Mary – where one Pax gave the group an exercise – then grabbed 2 Cinderblocks for a quick 100 yd out and back (more like 50yds but 100 sounds better! )while the other Pax battled thru exercise until the Pax came back! Rinse and repeat our way through the group : Ran out of time about 1/4 thru this FUN – Headed Back fo COT: Blessed and Humbled to lead this Morning – Fogerty!
Prayers & Praises were shared! Each day is a mission and/or a blessing – How are you going to accept your mission / modify your mission / or share your mission? SYITG!
15 HIMs descended on Laces In/Out for a beat down today including (3) runners led by Rock Thrill and (12) for BC led by YHC.
YHC was honored to be invited by Cyclops to Q at this AO. There is so much to do that I decided to peruse the previous backblasts to see if I could borrow some ideas. Fortunately, I was directed to a backblast from 12/8/13 from Double D and Santini where the Fort was introduced to the 12 Days of Christmas. YHC was there and remember it fondly. It has become a staple of the Christmas season at the Fort. In honor of DD, I decided to borrow the pain and apply.
The Thang
Mosey toward front of FMHS
1st Stop – SSHs x 30 and 5 burpees
2nd Stop – Windmills x 10 and 4 burpees
3rd Stop – Mtn Climbers x 20 and 3 burpees
4th Stop – Merkins x 10 and 2 burpees
5th Stop – IWs x 15 and 1 burpee
12 Days of Christmas
The Pax completed each set of exercises consistent with the song and then took a lap around the parking lot. The exercises were done in order listed below:
1 Donkey Kick
2 WAM
3 Jumping Lunges
4 Merkins
5 Squats
6 Burpees
7 Bombjacks
8 Sumo Squats
9 CDD
10 Flutters IC
11 Monkey Humpers
12 Diamond Merkins
All total we completed 2.6 miles plus exercises above. No one remembered that it was cold outside! Slapshot led the way the entire time and thus carried us out with a prayer.
Moleskin
There is something about twitter and Slack (your welcome Crab Cakes) where you get to poke the bear and start a rash of replies about which AO is better, which one will have more PAX post, and who’s WO will SUCK more. Your YHC tried to create an unofficial convergence by calling out multiple PAX, and then Punch List took it to another level and would do burpees if additional PAX would post….Stang where were you???? Your Vols are bowl eligible, you should be posting now that you can be seen without getting grief. Actually where were all those PAX who were called out??? Disappointing, we all wanted to see Punch List do 100 burpees 🙁
The 12 PAX who did post were not disappointed.
The Thang:
Warm up with toy soldiers along roadway for 2 light pole lengths (longer than I thought), return with knee ups and lunges. Circle up for COP – some windmills (Dirty Harry loves these!), Imperial Walkers, Hillbilly Walkers, Slow Squats, and merkings. Mossy past the pull up bars….PAX were shocked we didn’t stop there….they just didn’t know what as in store for them…to the bottom of the hill for round 2 of COP. Moroccan nightclubs, overhead claps, and toe touches.
Mossy up the hill to the pull up bars. Time for the real thing. Dora 400! Partner up. As a duo, 60 pull-ups with a challenge that each PAX does 20 true pull-ups (not using the foot rests). 100 merkins, 150 squats, and 200 LBCs. I know, this does not total 400….The other partner runs to the bottom of the hill and back.
Each PAX was then required to do 10 true pull-ups and 10 toe touches, while resting wall sits. Once completed, 5 more pull-ups. Can’t get better without doing them and they are the best exercise out there!!
Mossy to crosswalk and sprint to next crosswalk. Finish with 3 minutes of Marry.
Appreciate the opportunity to lead and push PAX on pull-ups, thanks Punch List.
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Prayers for Cash and Karrie who are fighting cancer….you can do it!
Trucker out