Tag: Maximus

Burpee Prison

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Seven PAX in total on a warm humid morning.

started with: Mosey Run (Toy soldiers, Butt Kickers, High Knees)
Warm up:
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 dogs
Honeymooners

Thang 1 Prison Yard Burpees
Divided pax into two groups to use two half-courts.
Setup on a half-basketball court (this is your prison yard). Ten burpees in corner 1, then bear crawl to corner 2. Nine burpees in corner 2, lunge walk to corner 3. Eight burpees in corner 3, bear crawl to corner 4. Seven burpees in corner 4, lunge walk to corner 1. Continue in similar manner 6, 5, 4, 3, 2, ending with 1 burpee. Sum is 55 burpees this round.
When done: flutter kicks for the six

Short mosey run

Thang 2 Bench work
At the school’s benches:
20 incline merkins
20 Dips
20 step ups, 10 ea leg
20 decline merkins
20 butt touch squats
20 calf raises

Short mosey run

Thang 3 Back to Prison
Start at the first cone again but begin with 6 burpees and transverse around like the above. Thus doing 6,5,4,3,2,1 burpees. Sum of 21 this round, and 76 burpees total.

Short mosey run

Thang 3 Global Warming
Did: bobby hurleys, squats, monkey humpers, LBC, Freddie mercuries, gas pumpers, amer hammers

Thang 4 Sally routine
Moby’s “Flower”, we did leg lifts: bring Sally up= legs up; bring Sally down= 6 inch leg hold.
Song is about 3:30, I think about 23 ups/downs.

Fini
COT

NMM: Praises for my 20th wedding anniversary coming on July 1st.

Addiction takes many forms.   Pornography is one of those addictions.  Don’t let it put your mind in a prison.  There is help out there: shield lock, pastors, counselors.  Seek and you shall find.

 

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3

Rust removal via building pyramids

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22 HIM descended upon Golden Corral, 6 of whom opted for the Fire Ant.  Prior to arrival YHC wrote out the exercises with sidewalk chalk around the grounds and was quickly reminded how rough the parking lot surfaces were around the grounds.  While it made for a few challenges to write things out, all was sketched legibly enough for the attending PAX to enjoy.   The fun was about to begin.

The boot campers ventured off with YHC around the A/O grounds.  Cabana Boy and Slow Jams were also present but YHC could not find them in the tags.  Cobains.   YHC was coming off a week of vacation and looked forward to getting back out with the PAX.  It was time to roll

Here’s what we did.

Mosey to Grace Presby parking lot for the warm up (just before the signs went up for voters).

Imperial and Hillbilly Walkers x 10 (D/C and I/C – Olaf  decided to make the exercise literal

5 burpees after each

Low slow squat x 10 holding into people’s chair after the 10th rep to do the following (all D/C and in cadence)  Morroccan night clubs x10, air press x 10 and shoulder tap x 10

Recover to standing position for 5 more burpees before 15 SSH D/C I/C and off to the Harris Teeter wall for:

Wall Sits while each PAX did 3 burpees.  Cha Ching had the best burpee form.  YHC did not.

Mosey to the back lot, into the fresh country air with accompanying humidity and the main event: Partner Pyramid Work – DORA style.

PAX paired off – 16 made for 8 teams of 2.  While Partner 1 started the pyramid, partner 2 ran to the opposite end of the lot, through the clean smelling aforementioned air, did an assigned exercise for each trip and returned to switch off, picking up exercises where the partner left off on the pyramid.

Run #1 & 5 – 10 burpees

Run #2 & 6 – 10 squats

Run #3 & 7 – 10 diamond merkins

Run #4 & 8 – 10 wide arm merkins

The pyramid was 10 lines total – 5 lines down and 5 lines back up

10 burpees

10 burpees and 20 squats

10 burpees, 20 squats and 30 merkins

10 burpees, 20 squats, 30 merkins and 40 flutters

10 burpees, 20 squats, 30 merkins, 40 flutters & 50 jump squats

50 jump squats, 40 flutters, 30 merkins, 20 squats & 10 burpees

40 flutters, 30 merkins, 20 squats & 10 burpees

30 merkins, 20 squats & 10 burpees

20 squats & 10 burpees

10 burpees

Work was done around a little mumble chatter (but just a little), PAX got better and finished just in time to mosey briskly to COT for a 1-minute geometry class.  A protractor ab exercise was completed for 60 seconds at varying degrees.  For some reason, 0 degrees was the preferred choice but we never quite got there.  At 0600, we called time and circled up for name o rama, announcements, prayers and praises

Announcements:

Convergence at WEP on 7-11

Classroom ready notebook fundraiser is in full swing and runs through the end of June.    Questions – reach out to Bonsai.

Praises were offered up and prayers were offered up for those battling addictions and for families as well.

NMM – In a time of crisis, all of us benefit from routines, disciplines and accountability – staying true to the values and standards that make us the leaders we are called to be – at home with our families, at our places of work and in our community.  In any crisis, a person can only rise to the level of their training.  As we work our way through this pandemic it is YHC’s hope for all PAX that they look around and know that no matter what they are going through, we all can use the unforeseen events of the past months as opportunity to enhance our resolve, encourage one another and to help one another accelerate in our development of all dimensions – physical, mental, professional, spiritual, the list goes on.

My thanks to Lutefisk for the call out and opportunity to Q.  It was good to get out in the gloom and accelerate with a great group of #HIM.  I’m thankful for all of you.

Honored,

Cyclops

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Great Way to Start the Week

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It was a privilege to Q the newest AO “Sweep the Leg” this week.  The term in one of my favorite movies, “Karate Kid”.  Lots of life lessons, bad 80s music, and my Hollywood crush, Elisabeth Shue. What a beauty!

Ok, back to the workout.  Pretty simple and repetitive.  Run a lap around the parking lot.  In the main lot, there were exercises (Carolina Dry Docks, LBCs, Merkins, Jump Squats – 20 of each) at each one of the four light poles.  Sprint between the light poles.  Run a lap around the parking lot..Rinse and Repeat.

Great job by everyone.  Lots of men getting better and encouraging each other.

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Back to school

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Warm-up:
Mosey from parking lot down the the drop-off circle in front of the elementary school. There we did the following:
SSH
Hillbilly Walker
Moroccan Night club

Continued to mosey around the loop and around the middle school drop off and then over to the basketball court. There we did a few more warm-up exercises which I don’t remember at this time.

Once the Pax were good and warm we kicked off the starfish. YHC was expecting heavy rain and potential thunderstorms so the plan was to stay under the breezeways connecting the elementary school and middle. At each end point Pax would have 2 exercises to do. Pax completed one of the two exercises listed at each spot each time through. Every time pax came through the main intersection they did 5 burpees. All pax completed 4 rounds for a total of 60 burpees each.

Exercises:
Station 1 – Mike Tysons and Diamond Merkins (10)
Station 2 – Big Boy Sit-ups and Leg Raises (20)
Station 3 – Back Rows and Dead-lifts (15)
Station 4 – Squats and Dirty Myrtles (20)

Burpees between stations – 60 Total

After 4 rounds complete we have a few minutes left for the following:
LBCs with feet on wall
2 rounds of 10 Mike Tyson Merkins and 20 Dirty Myrtles

Then we headed back for COT after covering about 2 miles, a bunch of exercises and a little rain.

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The Herd at Sweep The Leg

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Week 3 of Sweep The Leg was not about to be a letdown. Apparently, 24 other PAX posted to hold me accountable in ensuring they got the return on their investment, too. Gears started this AO a few weeks ago to present the PAX with an opportunity to push themselves harder and faster than currently offered at another AO, at least on a Monday. It is so easy to come out of the gates hot but the hard work is in consistency. Hard work was what we did for 40 of the 45mins this morning which concluded with some up hills and a jail break to ensure we finished as strong as we started.

Lots and lots of headlights kept rolling into the lot and as we were about to start the disclaimer, 4 more cars rolled in. So…
Sweeper identified…check (Thank you Cake Boss)
Overview  of Sweep The Leg for the rookies…check
Count off…25, are you serious?
Disclaimer…check

Warm up mosey out of the lot, L/T Len Patterson, L/T 160, L/T Dave Gibson Blvd and circle up at intersection with Ben Casey Dr.

Warm Up
Wind Mills
Imperial Walkers
Moroccan Night Clubs
5 Burpees

Overview of the pace. When I say “Get It”, it’s your fast pace or All You Got to get to the next stop. If you’re in the first wave of runners to get to the destination, we’ll be starting the exercises and doing them until the 6 got in.

Get It: To parking lot in front of GHES
Box Cutters
Dying Cockroaches
10 Burpees

Get It: End of straight way in front of the schools to the lot for Colosseum
5 Merkins

Get it: Run the GHMS drop-off loop then 1/2 the GHES loop taking us to the benches near the basketball hoops
20 Derkins
20 Dips
10 Carolina Dry Docks

Get it: Run to the end of the bus parking lot, run back, run to the end of the lot again and stop

Get it: Run up the long, never-ending bus entrance hill to just before Dam Rd and back to the start.
Mountain Climbers (keep the merlot down)
Peter Parker
Parker Peter

Get it: Run the remaining loop in front of GHES to the bottom of the hill on Dave Gibson Blvd.
5 Burpees

Get it: Run to 160, back to Patricia Ln (almost all the way back to the bottom of the hill), then back up to Ben Casey and thanks to Vuvuzela, circle up in the bank parking lot.
Merkins
Diamonds
Wide-Arm
American Hammer

Now really get it: Run down the straightaway back to COT.

Gears, I appreciate what you’re doing here. Thank You.
If anyone is still reading this, please wear black on Wednesday but something reflective if you’re running.

SYITG,
Maximus

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Man In The Mirror…at the Minnow Pond

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Differences between this version of Minnow Pond and the last time I Q’d the MP:
1. Societal tension coming from years of oppression and ignorance.
2. The disgusting humidity
3. PAX age range: 14-57

One of these, we discussed & analyzed.
One of these, we suffered through.
One of these, we appreciate.

For the first time in I don’t know how long, there were 0 PAX for extra credit BUT (anything before the but doesn’t matter) we had 11 of us post for the Pledge of Allegiance to our great Nation at 0514. A brief disclaimer followed by a very brief warm-up mosey followed by a very, very brief round of Windmills  led us into the substantive portion of the post.
With the Nation (and world) now (and always, really), we need to address our own personal sins and shortcomings before looking elsewhere. We have to own it rather than saying it is due to someone or something else. Specific to our present tensions onset by centuries of racial injustice, what have I turned a blind eye to, or what have I tolerated? In other words, we need to have a Michael Jackson moment by taking a look at the Man In The Mirror.

As he sings in that song,
“I’m starting with the man in the mirror
I’m asking him to change his ways
And no message could have been any clearer
If you want to make the world a better place
Take a look at yourself and then make a change.”

http://https://www.youtube.com/watch?v=Zqe5NP86OCc

A key component to addressing these ignorance’s and learning is to put yourself into challenging 1:1 conversations. In the spirit of the 1:1, we’d be doing 1.1mi loops with 3 stops along each loop.

The loop had us run up Massey to the gas station for stop 1. R/T onto Harris then R/T McCammon then into the Founders bank lot for stop 2. R/T Clebourne then R/T Main St then back to the AO parking lot for stop 3.

At each stop:
10 Mak Tar Jai’s
10 Inch Worms
10 Toe Touches
10 Mountain Merkins (4ct Moutain Climber + 1 Merkin)

After completing the first lap, I realized the rep count was a bit too aggressive. So, we cut it from 10 to 5 and I think everyone was able to complete at least 2 laps.  Had I talked a bit less in the beginning, we might’ve even gotten to a full 3 laps.

Back at COT, we talked about the topic a bit more, shared some announcements and offered prayers & praises. Great start to the day with brothers to my left & right.

Maximus

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APFT at Golden Corral, version 1 of 6

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2nd Tuesdays of the month at GC will be the APFT and we’ll track progress.

Mosey to Lake Wylie Brewing for 10 windmills, 20 imperial walkers, 10 low slow squats.  2 mins AMRAP merkins for count, 2 mins AMRAP big boy sit ups for count, and timed 2 mile run.

Points are awarded for count/time bracketed by age group.

PAX, # of reps/time (scores), then total points/ave points
Maximus, 71 merkins (98), 66 bbsu (89), 13:04 (100) = 287/95.7
Gears, 59 merkins (92), 61 bbsu (89), 14:15 (99) = 280/93.3
Dark Helmet, 74 merkins (100), 62 bbsu (90), 15:17 (90) = 280/93.3
Long Duck, 75 merkins (100), 37 bbsu (69), 15:59 (91) = 260/86.7
Change Order, 61 merkins (94), 54 bbsu (86), 16:48 (77) = 257/85.7
BOT, 73 merkins (98), 54 bbsu (74), 15:17 (83) = 255/85
Olaf, 62 merkins (87), 50 bbsu (69), 14:17 (92) = 248/82.7
Body Wash, 67 merkins (94), 32 bbsu (54), 15:31 (84) = 232/77.3
Grout, 44 merkins (76), 38 bbsu (66), 16:41 (78) = 220/73.3
Lutefisk, 52 merkins (76), 50 bbsu (69), 17:29 (63) = 208/69.3

It’ll be interesting to see the progress, we’ll be doing this 5 more times so don’t be afraid to start in July!

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Thin Blue Line:Retired St Louis PD Capt. David Dorn

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Good Morning men of The Fort

Today was my first day as Honey Badger site Q and I wanted to get the week started like a Hero. We had 9 Pax show up for a Heroes Beatdown and I hope I didnt disappoint them.

We started with a quick mosey around the NaFo parking lot followed by SSH, Morrocan Nightclub, Windmills and Imperial Walkers.

Then we headed over the the football field for 2 rounds of :

38 Burpees  ,  Run 100 yards

77 Flutters   , Run 100 yards

38 Merkins. ,  Run 100 yards

77 Squats.    , Run 100 yards

38 American Hammers , Run 100 yards

77 LBC’s  , Run 100 yards

And Bevause we did it so fast I added a DORA

100 CD ,   200 Boxcutters and 300 Lunges

I wanted to Honor Retired St Louis Capt David Dorn who served 38 years for the St Louis PD and at 77 years old was helping a friend work security at his Pawn shop when riots broke out and he was shot and killed by rioters.

Ended with COT

 

 

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Uphill Times

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19 Pax posted on a Yumid morning to salute Old Glory and dig deep to tackle the surrounding hills.  We were honored to welcome FNG/The Fonz (EH’d by Pusher) and a quasi-Kotter in Santini ( who has lost his excuses for not posting to any downtown FM AOs).  Longshanks led The Pledge and then the fun began.

The Thang

Hills, hills and more hills — that was the recipe for the day.

Brief warm-up in the parking lot to allow Body Wash to catch up with the pax on his late arrival — SSH, Mtn climber, Parker Peter, Merkins

Run to parking lot at WEP

Muster at bottom of hill leading to stop sign at entrance of parking lot

Run to top, do # Burpees of your choice, run back down; rinse & repeat adding # Burpees on each return to the top (UvU format — you pick initial # and increment); continue repeatedly

Muster at bottom of Stairway to Heaven

Run to light pole at top, do # Merkins (starting from last # Burpees, using same increment pattern), run back down; rinse & repeat adding # Merkins on each return to top; continue repeatedly

Run to large parking lot across from gun shop on Massey Street

Run to bottom of Massey Street; run back to top, do # Freddie Mercurys (starting from last # Merkins, using same increment pattern), run back down; rinse & repeat adding # Freddie Mercurys on each return to top; continue repeatedly

Mosey home

COT

Naked man moleskin

Thank you to Longshanks for the Q invite at Minnow Pond — great AO, great format, lively pax who all got after it today.  It was especially sweet since it was my first Q back in The Fort in 90 days.  (Apologies to a few pax I missed in the attendees — Gen X camera malfunction)

Welcome to The Fonz!  Yes, he set a new fashion standard to rival Slash’s collars.  Plus, he pushed toward the front of the pax throughout.  Great first time out….look forward to seeing you again.  And T-claps to Pusher on the EH.

Great to have Santini in The Gloom!  If you have any history with this #Redwood, then you know why it’s great to have him back.  If you don’t, then find the chance to saddle up next to him the next time you see him in the circle and ask him about origin of the Moroccan Night Club. or Stairway to Heaven or the Echochamber.

Theme for the day was hills, because they provide great training for runners.  AND, because we’re living in “uphill times” in my view (pandemic, unemployment, social distancing, racism, injustice, protests, rioting — pure chaos in the headlines).  These hills in life (short, long, steep or any combination) can be strong training ground as well.  Much has been said by many about the “silver linings” of lockdown life.  Certainly that’s been true for me and my family.  At same time,  the tough stuff, the difficulties, the adversity in life are also challenges that can build endurance, resilience, passion, vision for the road ahead.  Take some time to reflect where the tough parts of your current situation are sharpening you and your family for the journey ahead.  Don’t limit your review to just the fun, funny, joyful, positive experiences  — the darker more challenging moments can provide training benefits too.

Great to be back in The Fort!

Keep pushing!

 

 

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Negative Splits

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23 was the number to launch The Fort’s newest AO: Sweep The Leg.  The goal of any AO should be acceleration of overall fitness of the Pax, and I believe we delivered this morning.

The workout was simple.  3 miles, half mile segments with pain stations.  The goal was negative splits with 3 minute pain stations between segments.  Something like the following:

  • .5 miles at 8:15 pace, 3 min pain station
  • .5 miles at 8:00 pace, 3 min pain station
  • .5 miles at 7:45 pace, 3 min pain station
  • .5 miles at 7:30 pace, 3 min pain station
  • .5 miles at 7:15 pace, 3 min pain station
  • .5 miles at 7:00 pace, 3 min pain station

Pain stations included crowd favorites such as:

  • Burpees
  • Bombjacks
  • Squats
  • Hillybilly Squats
  • Flutter
  • Freddy Mercury’s
  • Merkins
  • Mountain Climbers
  • Peter Parker
  • Parker Peter
  • Monkey Humpers

The leaders of the pack did the full pain station, those bringing up the six may or may not get to do the exercises at the pain station, but it kept the pax mostly together and pushed guys to keep up since the overall pace continued to speed up.

Hit this link for the route and some deets.

The #Kings this week were Pointer, Maximus, and Shady, who will be added to the Q list for an upcoming workout.

Ready your newsletter and pray for our country and the unrest going on right now due to racial injustice.

Honor to Serve.

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