Tag: Kielbasa

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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11

Bleachers of Pain

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Going to start off saying this is Punch List’s fault. I talked to him earlier and asked him 2 muscle groups he wanted to hit during todays workout. His choices were quads and back.

We had 2 FNG’s at The Coop ready to hit it. I started promptly with opening credits and a disclaimer, and ran to the football field bleachers for a quick warm up and examples of exercises.

The THANG:

I had the PAX partner up and I explained the WO. There where 8 exercises. 1 partner did the exercise while the other would do a lap up one side of the bleachers and down another then back to swap out with their partner. The rep count for each exercise was 100 reps.

The Exercises:

1: Dolphin Kick/Reverse Crunch (100 reps). They had a choice. The Dolphin Kick is done while lying belly down on the bleachers. Keeping belly and chest down you lift feet up together as high as you can to get a nice burn in the lower back area.

2: 1 foot on bench Lunge (50 reps each leg). With one foot stationed on the bleacher the other extended out and basically do a Lunge/squat using just that one leg.

3: Superman (100 reps). While lying face down on the bleacher putting arms straight out over your head. You lift feet/legs and arms up leaving belly on bleachers.

4: Sit Down Feet up Squat (100 reps). This is just performing a squat but lowering yourself onto the bleacher. You then while seated lift your feet off the ground for a brief second then raise yourself up into the standing position.

5: Wide Merican (100 reps). Self explanatory.

6: Step Up Knee Up (50 reps each leg). Step up on the bleacher with one leg. While up on the bleacher use other leg and lift it up 90 degree.

7: W Superman (100 reps). While lying face down on the bleacher you take your arms and bend them forming a W with your arms and head. While keeping your waist and legs on the bleacher you lift chest and arms up. Bring your arm back to try and touch your elbows keeping the W form. Working both lower back and between the shoulder blades.

8: Kneel Down to Stand Up (100 reps). From a standing position go down to your knees one at a time into a kneeling position. Then stand up one leg at a time. Alternating which leg goes first.

The results: This was a beast of a work out. While doing the exercises and going up and down stairs the movement kept everything loose and moving. Fatigued yes but mobile. Once leaving the site and making it home to go back to those stairs is when you felt the pain. To those having to go up flights of stairs or siting at a desk and getting up several times (me today) just remember this is Punch List’s fault. Thank you guys for coming out and supporting and pushing each other. This is what I look forward to and why I keep coming back.

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2

Minnow Pond Strikes Again

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17 Pax descended upon the Minnow Pond this AM. Many were new to the Pond and all were better for having posted.

In the 5 weeks since launch, Shady along with the other Qs have set the bar high for MP. The workouts have been difficult with more 1st F than 2nd or  3rd F. I have been reminded of a few trips to F3 Metro where YHC was gassed after each post. I loved it!

YHC was honored to be asked to Q early in the existence. Honestly, I was both excited and nervous much like the old days of F3 the Fort. I was excited to lead the group of HIMs and nervous to create a beatdown that matched the intensity from the first 4 weeks. Minnow Pond stretches you as a Q. Whether you are a thoroughbred or a clydesdale, all Pax must get equal pain. After reviewing some backblasts from the Shark Tank (the OG), YHC created a plan that included a few holes at Fort Mill Golf Club.

Weather: 64 and not humid (Football season is here!)

The Thang:

Warm up and disclaimer prior to 5:15

AYG to Fort Mill Church of God parking lot (burpees until the 6 arrives)

10 Merkins, 20 Squats, 30 LBCs

Run to end of lot and back

Repeat 4 times

AYG to FM Golf Course (burpees until the 6 arrives)

Holes 7, 8 and 9

Hole 7 – 50 paces followed by 7 burpees from tee to green

Hole 8 – 50 paces followed by 8 sit ups from tee to green

Hole 9 – 50 paces followed by 9 bombjacks

Burpees until the 6 arrives

AYG to Fort Mill Church of God parking lot (burpees until the 6 arrives)

10 merkins, 20 squats, 30 LBCs

AYG to Veterans Park

Based on loose calculations, we covered the following in 45 minutes:

3+ miles

60 merkins

120 squats

180 LBCs

35+ burpees

40+ sit ups

50+ bombjacks

 

Moleskin:

  • Invergence/Convergence coming up 9/6 – 9/7
  • Mainframe on Q for Q Source on 9/7 at Kingsley amphitheater
  • Minnow Pond t-shirt order
  • Prayers for child at Children’s Attention Home that Nasa is mentoring
  • Praise for successful start to school year
  • Marriages

Thanks to Shady for the opportunity!

Pusher

 

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6

Power 10 Catch Me If You Can

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20 HIM Caught each other in a Power 10 Catch Me If You Can workout with partners

Power 10 – 10 reps of exercise, 9 reps, 8 reps…1 rep

Partner 1 starts with 10 reps of exercise while Partner 2 nurs or runs slow. Partner 1 sprints to catch up, then Partner 2 does 10 reps while P1 continues on.  P2 catches P1 and P1 starts 9 reps, keep going thru 1 rep.  Then start next exercise.

PAX modified some by adding bear crawls or lunges instead of the NUR or slow run.  Some did 10 of each exercise before moving on the 9.  All finished roughly the same time just in time for COT.

DarkHelmet called it “Spicy”

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6

Burning Down The Colosseum

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Gladly accepted the Q request from Jekyll a month ago for an AO i had never posted to.  He told me the Qs really bring the pain. Visited the week prior to get the lay of the land and he was not joking. With that I couldn’t slack off. 26 PAX 3 FNG got after it in the Gloom this morning. Really dig these MONSTER number  Workouts.

Here’s how it went down.

Mosey up to second Left turn to Parking spaces.

Bone the Fish.

3 Shuffle Right 3 Shuffle Left 3 Karaoke 1-1-1–Really crazy to do this with these numbers.

Warmup

SSHx15 MNCx15  Hillbilly Walkers x 15

Imperial Walkersx15 Dips x 15

The Thang

9 exercise stations 20 reps per. Except #1. Thanks Pothole! Mode of travel listed at each station for return to middle. All returns to middle do 5 burpees- Mosey to next station

Station 1- Abs 30 American Hammers Ct 1 side- Sprint to light pole/cone 5 Low Slow Sprint to next station

Station 2- Legs 20 Block Squats – Bear Crawl to Center

Station 3- Arms 20 Wide Arm Merkins– Bear Crawl to Center

Station 4- Abs 20 10 Peter Parkers/ 10 Parker Peters- Bear Crawl to Center

Station 5-Combo Al Gore w/bricks  10 Lateral Raise 10 Lateral Row = 20 reps Sprint to cone – 5 merkins Sprint to next station

Station 6- Arms 20 GTOs Ground to Overhead- Crawl Bear to center—–Really how does a Pax break a cinderblock in half????

Station 7-Abs 20 War Hammers combo WWII sit-up 1x American hammer- Crawl Bear to Center

Station 8- Legs 20 Monkey Humpers  Wheel Barrow to center and switch after burpees to station 9

Station 9- Pass the Ruck- Stand Back to back and pass back and forth in circular motion 20x  Mosey to center.

Rinse and Repeat

All PAX completed roughly 1.5 rounds. From the mumble chatter throughout the #Beatdown it appeared to be successful.

Return to COT to name the FNGs and hand off the Shovel flag.

Thanks Again for the Opportunity to lead.

Good Luck Hardwood and Great work Jekyll. Will see me more regularly at the Colosseum.

Duck Out!

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8

Four Corners

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Today at Varsity we had nine men venture out for what I hope was a good beatdown.

Warm Up consisted of a short Mosey around the NAFO parking lot, SSH, Windmills, Morroccan Night clubs and Cherry Pickers.

Then we proceeded over to the Marching Band practice lot and used the four corners and the center for our workout. Three rounds of three exercises at each corner 25x , 20x , 15x with returning to the center after each corner completed for 5 Burpees.

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

COT ended our beatdown

 

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2

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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2

Grace

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We had 15 Pax post at the Colosseum today for an intense workout. Italian Job crossed the river from Rock Hill to bless us with his presence. We had FNG L-Train post in full presentation of the Windy City. Two Pax did a pre-ruck and chose hard work over sleep. T-Claps to all for pushing themselves beyond their limits.

The Thang

Mosey to the back parking lot

COP: SSH (10x), IW (10x), HBW (20x), Sumo Squats (15x), Merkins (20x), MCs (15x), WMs (15x), LBCs (20x)

Mosey to the basketball courts and partner up.

Dora (100 Merkins, 200 LBCs, 300 Squats).

Mosey to the front of the school. 

Partner Wheel Barrels to each side of the parking lot (2x), Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)     

Mosey to the bus loop for catch me if you can for 2 laps and 2 burpees at each exchange.

Mosey to the next parking lot.

Moleskin:

We discussed God’s grace today. Each #HIM had a meaningful definition for grace. Long Shanks mentioned that grace is when we receive “God’s blessings, at Jesus’ expense.” 

Shame is the opposite of His grace. Forgive yourself for your mistakes and flaws. Don’t strive for perfection. Instead, commit to making a perfect effort. That’s all anyone can ask of you.

Forgive others. Giving grace to others gives ensure your freedom. Freedom comes from not holding on to grudges. Live free.

Peace,

Deacon

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2

Do a few things, but do them well.

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Jekyll asked me to Q at Colosseum like a month and a half ago. I had reservations, as the Colosseum is outside my radius of comfort for a weekday post and it’s not like the Q can leave early. Throwing caution to the wind I said sure, I’ll just make it an extra short shower before work…

Let’s roll!

Warm-ups
-Quick mosey to the first light- SSH
-Quick mosey to the next wide spot for slow count merkins and Imperial walkers.
-Quick mosey to the parking lot for some more COP.
Count off by 3 and line up behind one of 3 KB, 30# 40# and 50#
-All pax take turns for 20 KB swings, while the Q leads everyone else in squats, merkins and calf raises.
Main Course
4 cones that delineate 4 lines in the parking lot. Everyone lines up at one end line.
Lunge walk to the next line, bear crawl to the next line, then run the the end line.
25 merkins, then lunge walk walk, bear crawl, and run back to the original line.
Plank for the six.
Exercise- IC
This will be the pattern for the next 30 minutes or so.
Exercise 1: Flutter kicks 25 x
Exercise 2: Squats 25 x
Exercise 3: WW1 Sit-ups 15 x
Exercise 4: 6 in LBC’s 15 x then Monkey Humpers 20 x

Cool-out  with a pyramid of Suicide sprints.

COT

Hopefully that wasn’t too hard or too easy for most of the PAX. I had planned on about 6 PAX posting, what with Tater at Ballroom, Mile High at Golden Corral and Shanks at Block Party there were so many other options that it seemed inconceivable that more than 10 people would post to Colosseum. When I looked around and there were 22 other guys looking for a good push this AM, I really had a hard time believing it. Not saying everyone came just ’cause it was me, but I really did appreciate that everyone came to hang out with me in the Gloom. As always, it was my pleasure leading the PAX, pushing everyone a little bit, practicing my cadence, and maybe practicing my DI voice a little bit too.
Your Welcome!

Geronimo!

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