Tag: Love Handle

You want me to take that coupon to the top of that hill HOW??

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The morning started simply enough with a warm-up mosey around WEP with stops at each pain station to warm up and explain the ins and outs of the first half workout…

Station

  1. Carolina Dry Dock to Bear Crawl in the direction of the next station in an ascending fashion…
    1. 1:4, 2:8, 3:12, 4:16, 5:20 and then run to the next station
  2. 5 Burpees then 25 Low Slow Squats finishing with 5 burpees before running to the next station
  3. 25x Shoulder Taps in cadence to 25 Lunge Walks (each leg) then running to the next station
  4. 60 count Honeymooner to allow for reset, 20x Merkins in Cadence, 20x Low Slow Squats in cadence and running to the final station
  5. 25x American Hammers in cadence, 25 Plank Jacks in cadence
  6. Rinse and Repeat course until halted by JWow

Then began the real pain…  after unloading coupons in the shape of cinder blocks from the back of the Slash-mobile we wandered off to a secluded portion of the park…

JWow found many ways to carry the coupons up a hill in an irrational and chaotic way…  A grand time was had by all.

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ImpromptQ at The Coop

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The Coop has had quite a month, and with a VQ on the schedule I was excited to see that momentum continue to grow. Sadly, our Q was a no show. As the Site Q, I led the PAX this morning in an impromptu Q.

Mosey to Bus Loop for COP
SSH x 30
Tappy Taps x 10
Low Slow Squat x 20
Hold Al Gore 45 Seconds
Pulsing Al Gore x 16
Merkins x 10
Yoga Flow w/Runner’s Stretch

While trying to figure out the weinke during the COP, we were holding Al Gores. At that time, I asked the PAX to enlighten me if their least favorite workouts. Cleverly, Cheddah answered “This one!” So we pulsed. A nice little burn to start us off. While moseying around prior to COP I decided upon our first endeavor.

Weinke

Partner Up
DORA 1-2-3 at Traffic Circle/Staff Parking Lot
100 Big Boy Sit Ups
200 Squats
300 SSH

Mosey around back of school to Lunch Tables

Derkins in Cadence x 10
Step Ups in Cadence x 20

Note to self: NEVER do derkins next to Haggis unless you have perfect form. That man is an animal.

Mosey to Pull Up Bars (Much to Trucker’s delight)

Wall sits while outer two PAX do 5 pull ups and work their way toward the center.
Rinse and Repeat but change up grip on your pull ups.

Mosey back to Shovel Flag

Hip work Courtesy of Airborne, one minute each side.

In all, we had a solid morning of varied movements. There’s some freedom in being able to make up the weinke on the fly, though I can say I was a more distracted than usual. The PAX who showed are true HIM, though. Lastly, we ran 2.5 miles.

A Burpee penalty was discussed for Mighty Mouse. If we can get him to show, we may have to proctor said penalty… though we all know we’ll help him out. That’s how we roll. Let’s just hope everything is ok for him.

Announcements

Hardwood on Q at Varsity this week!
QvQ coming at you on October.
Christmas Party coming up… get your ugly sweater on.
Read your newsletter.

Prayers/Praises

Kaiser – praise for God’s promises. There are over 700 promises in the Bible.
Chicken Hawk – pray for marriages. Pray that we as apathetic men can step up love our wives the way they need it.

Hope everybody enjoys their day, and holds their loved ones tight.

Punch List out.

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Playing Cards at The Colosseum

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A return to the arena we call The Colosseum; a homecoming if you will. That’s all that was at stake. With the increased Tuesday attendance and the added AO here in September for the Iron PAX Challenge presenting another posting opportunity, 11 other men decided to join me and a deck of cards at the Colosseum this beautiful morning. Fresh off a Labor Day beach trip, I was happy to ensure Jekyll & Hardwood wouldn’t be disappointed. We had a few rookies for the deck of cards but I hope they’ll incorporate this into their Q’s at a future date. While the first 15-20 cards can be manageable, don’t let that fool you. Depending on your choice of exercises, this gem will bite you. And today, I think most of us felt the effects of that bite.

With a request to focus on our time over the next 45mins and a disclaimer, we were off to the basketball hoops. Our warm-up consisted of:

Squats, Moroccan Night Clubs, Wide-Arm Merkins, Flutters, Freddy Mercuries

Run to the 6th light post up the back road followed by:

5 Burpees, 15 Diamond Merkins, 25 LBC’s

Run back to the hoops for the deck of cards.

If you’re one of the 3 people reading this and you’re unfamiliar with how this works, each card value represents a rep count. 2-10 is that number of reps while Jack =11, Queen=12, King=13 and Ace=14.

Diamonds = Burpees

Hearts = Jumping Lunges

Clubs = Merkins

Spades = Dips

I added 3 Jokers for good measure which meant each was worth 15 American Hammers

In total, we completed:

104 Burpees

104 Jumping Lunges

104 Merkins

104 Dips

45 American Hammers

We followed it up with some flutters in varying speed.

And that was it. See, not too bad.

Be present and I look forward to the next time.

Maximus

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Housekeeping Incoporated

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17 PAX gathered on a hot muggy August morning.

Rundown:

Band Camp on Q
– Mosey
– Carioca
– Butt Kickers
– Carioca
– Toy Soldiers
– Mosey to where the dogs bark constantly
COP
– SSH
– Windmill
– Merkins
– Shoulder Tap
– Mountain Climbers
– Parker Peters

Mosey over to the Nazarene church to get away from the Dogs. Miraculously cones were also set up here. (Bear crawled to the cones)

Flash on Q
– Partner up
– 3 cones
– Partner 1
– cone 1: burpee broad jump, sprint back
– cone 2: duck walk, sprint back
– cone 3: lunge walk, sprint back
– Partner 2
– keep doing squats until Partner 1 is finished
– 3 sets of this
– Indian Run to Springs Corporate center
– DORA: 100 Merkins, 200 (more) squats, 300 flutters

Band Camp on Q
– Mosey back to COT
– A Gross (12 reps of 12 exercises)
-Upper Body: Merkins-single count, Overhead claps, Moroccan Night Clubs, Merkins-in cadence
-Lower Body: Squats, Lunge, Cossack Lunge, Jump Squat
-Core: Flutter, Dying Cockroach, LBC, Freddie Mercuries
– Mosey up the hill
– Mosey back down

NMM:

Flash shared about one of his leadership role models, Captain Picard, and making earl grey tea. In order to make tea, the leaves have to be immersed into the hot water. As a leader, we have to immerse ourselves with those we’re leading. And beyond immersion, we need to “steep” or remain in contact long enough to have the desired effect.

YHC shared up on the hill at the very end, that it is possible to over steep tea. We need to recognize in our households when mom has been immersed too long with the 2.0s and it’s our turn to step up. Or a similar scenario in our jobs.

An honor to lead such a strong group.

-Band Camp dismissed

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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

Extortion 17 – CPO Mills

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Fourteen men came out Honey Badger for a Hero-based workout.

Disclaimer
Short Mosey
Warmup:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Cherry pickers (IC 12x)
Low Slow Squats (IC12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner
Run to ROTC building,
Read Extortion 17 page 152 of Hero book, text is copied at end of BB.

Thang 1 Honoring Extortion 17
Pax count off by three’s and report to their station.
Each station has three exercises; Pax do exercise for 1 minute, then get a 8 second rest/transition. Go through all three and then repeat that cycle one more time (used a timer app on the cell phone to prompt transitions).
Station 1 (6 mins)
1 Curls, block
2 squats, block
3 KB swings, block

Station 2 (6 min)
1 LBC
2 dips
3 American Hammers

Station 3 (6 min)
1 Knees to chest
2 Mtn Climbers
3 Low plank

After first six-minute set, all pax run to parking spot #31 (approx. 950’ one way)
Do 17 burpees
Run back to ROTC building
Pax rotate to next station

After second six-minute set, all pax run to parking spot 17
Bear Crawl to spot 31
Do 6 burpees
All Run back to ROTC building
Pax rotate to next station

After completion of third set: pax wall sit. Read CPO Stephen Matt Mills bio (was on Extortion 17), text is copied at end of BB.

Thang 2 Honoring CPO Mills
Wall sit and all pax hand over 15 lb slam ball. Back and forth for 6 loops.
Short mosey run
Do global warming routine for a few rounds.  End with 8 burpees OYO.

Then 5 min of mary.

Fini, COT

NMM
I last Q’d Honey Badger in May and honored Extortion 17 back then, with a secondary Thang honoring SCPO Kraig Vickers (also on Extortion 17).

Today’s routine was slightly confusing for the first round, but all pax got the hang of it for the remainder.

Had an FNG, last name spinner and he got “Fidget” as his nickname. I forgot to reiterate the five core principles of F3 for the FNG…should have done that at the beginning of the workout.

Prayers for school starting peacefully and with patience.

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. 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.  31 US service personnel, one canine, and 7 Afghans were on the flight.

CPO Stephen “Matt” Mills
Chief Petty Officer Stephen Matthew “Matt” Mills, was born Oct. 25, 1975 in Austin, Texas.
Shortly after his high school graduation, Matt enlisted and reported to the Great Lakes Naval Training center in Illinois in January 1997. Upon completion of basic training he was stationed aboard the USS KINCAID and served for three years.
Very early on, Matt knew he wanted to be wanted to be Navy SEAL and in June 2000 he entered Basic Underwater Demolition/SEAL training.
Upon completion, the Navy commissioned Matt Mills as a SEAL reporting to SEAL team Three on Sept. 11, 2001. Mills later completed the process that it takes to become a member of the elite Team 6.
Matt Mills completed numerous deployments around the world in support of the Global War on Terror and was a highly decorated combat veteran, having served in Iraq and Afghanistan and earned numerous awards including:
Two Bronze Stars Medal with Valor
Navy and Marine Corps Achievement Medal with Valor
Presidential Unit Citation
Purple Heart

Chief Mills was an avid hunter and enjoyed anything outdoors. Matt is survived by his widow Keri, sons Cash and Bryce, daughter Zoe, his parents Steve and Cheryl, and siblings Michael and Ashley.

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3

Burpee Ranch Dressing

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It was a not so humid, humid morning as 8 bootcampers and 2 ruckers decided to show up and accelerate their Thursday morning. I started off with a quick introduction and disclaimer, and then we were off. We did a Mosey around the side of the school followed by some warmups.

Warmup:

15 Side Straddle Hops
15 Squats
15 Windmills
10 Merkins
Down dog/Up dog

Not wasting any time, we ran over to the wall.

10 Peoples Chair with overhead claps
10 Wall Mountain Climbers
10 Peoples Chair with overhead claps
10 Wall Mountain Climbers

A quick discussion on our word of the year and where we are with our word.

Moseyed over to the soccer field for some cone work. I brought this workout out at The Colosseum a few months back. It was such a crowd please, I thought I would give the people more of that they want. Lots of burpees!

The Thang:

  • 10 Burpees. Run 110 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 90 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 10 yards. 10 Flutters. Run 70 yards. 10 Flutters. Run 10 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 10 yards. 10 Flutters. Run 10 yards. 10 Carolina Dry Docs. Run 50 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Flutters. Run 10 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 10 yards. 10 Flutters. Run 10 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Plank Jacks. Run 30 yards. 10 Plank Jacks. Run 10 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Flutters. Run 10 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 10 yards. 10 Flutters. Run 10 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Plank Jacks. Run 10 yards. 20 Big Boy situps.  Run 10 yards. 10 Plank Jacks. Run 10 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Flutters. Run 10 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.

We line up for suicides.
10 yards
20 yards
30 yards
40 yards
50 yards

Headed back to COT for some ab work, and some prayers and praises.

JWow

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HIIT with Led

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Six men arrived at NAFO to get the Led out on a pleasant, cool morning.

Warm Up
Mosey run
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Low Slow Squats (IC10x)
Merkins (IC 10X)
Peter Parker (IC 10x)
Plank stretches
Downward dog
Honeymooner
5 Pullups OYO

Grab a block and mosey to benches

Thang: HIIT Routine
This is where the Led Zeppelin playlist comes out.
Set A: Do the below 32 seconds on, 10 sec standing rest in between
Curls (with block)
Cherry Pickers
Squats (with Block)
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 (w/ block optional)
plank walks
Set C: Do the below 45 seconds on, 15 sec standing rest in between
Burpee
Imp Walkers
Squat Jumps
step ups
SSH

Repeat the above sets.

Return blocks.

Fini, COT

Some PAX Feedback: Workout went by fast. Set B was rough…the low plank rest was not really a rest.

Prayers include: Twins expected for Lovehandle, Friends/family diagnosed recently with cancer.

Led Zeppelin playlist:
The ocean
Rock and Roll
South Bound Saurez
Good times/bad times
Dancing days
Misty mountain hop
Immigrant song (…I come from the land of the ice and snow….)
whole lotta love
Ramble on

As much as I like “When the Levee Breaks,” I just couldn’t find its place in a HIIT routine playlist. I don’t know, maybe next time.

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5

2019 Q3 PFT at The Coop

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8 men came out to see where they stand on the 2019 Q3 PFT.  YHC is on the IR for a tummy issue.  Youts is the only 3 Peat Participant.  And WOW has he made some awesome progress!  Here are the numbers:

 

Here are ALL the numbers:

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