Tag: Mile High

What….Gecko has a Ruck on?

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20 PAX came to the Swamp this morning to push themselves physically, bond socially, and encourage each other into the weekend.  8 men chose the boot camp option and 12 chose an option to Ruck.  After the initial shock that Gecko was standing there with a Ruck sack on we divided up and began the workout.

Boot Camp

Warm up

Mosey to (future) Tuesday Morning Parking lot

  • Windmills
  • Sumo Squats
  • Moroccan Night Clubs
  • Weed Pickers
  • Seal Jacks
  • Plank
  • Downward Dog….Honeymooner

The Thang

Using the red balls of Target I had placed a piece of paper with two exercises on them. The top exercise was done at the ball and the second was the mode of transportation to the next ball.

Ball One

  • Merkins
  • Bear Crawl

Ball Two

  • Squats
  • Lunge

Ball Three

  • Peter Parker
  • Crab Walk

Ball Four

  • Reverse Lunge
  • Broad Jump

Ball Five

  • Carolina Dry Docks
  • Crawl Bear

Ball Six

  • Sumo Squat
  • Reverse Lunge

Ball Seven

  • Wide Arm Merkins
  • Side Shuffle

Ball Eight

  • Squat Jump
  • Side Shuffle (flap jack)

Ball Nine

  • Hello Dolly
  • Mosey (back to beginning)

3 Burpees

We repeated this cycle three times with increasing reps.

  • Round 1: 10 reps
  • Round 2: 20 reps
  • Round 3: 30 reps

Mosey back to COT for 4 minutes of Mary.

Joined by the ruckers and did Nameorama, Announcements, Prayers/Praises.

I appreciate the opportunity to lead!

Bones

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HIIT @Quagmire

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Jedi put me on the Q schedule at Quagmire way back when we had a snow storm that paralyzed the Charlotte area. It has taken until Monday 25Mar for me to make my first appearance at Quagmire.  The night before, I loaded the ‘Yoda with coupons, made a playlist, and set my alarm for 0400.

I arrived early to unload my coupons and set up the pain stations just in case.  10 men had gathered in the Gloom for a Dirty Harry beat down. I tweeted that the workout would be post P200 friendly and that the PAX should bring foam rollers so they could stretch and roll their sore muscles. Everyone showed up empty handed. Good thing I brought all those coupons.  The disclaimer was given and off we moseyed to the adjacent parking lot for our warm-up.

30-SSH (never less than 30) thanks Pusher

10-Wind Mills

8-Imperial Walkers

11-Cherry Pickers

I checked my watch, it was already 0520 where had all the time gone? I’m used to badger time. I walked the PAX around and showed them the 12 different pain stations. I demonstrated a few exercises, paired my iPhone with the speaker, and got ready to start the timer. Today would be a HIIT workout with 1 minute at each pain station followed by a 15 second rest. The PAX chose thier station, I pressed start, and we were off.

Their Choices were:

Flutter Kicks

Rucksack Curls 35#

Bomb Jacks

Bear Hug Jug 55# (bear hug water jug while walking around traffic island)

Flutter Squats

O.H. Press with Ruck 30#

Bear Crawl 25yrd, Crawl Bear back

Farmer Carry Jug 55#

Inch Worm merkins

Bent Over Row 40# sandbag

High Plank

Man or teenager Makers 60#(man) 40#(teen) sandbags. All PAX chose to be MEN

When I pressed play on the timer, I was worried I had made things too easy. There was a lot of mumble chatter. But like a fine wine, a good beatdown sometimes takes time to mature and develop. Toward the end there wasn’t a lot of talking, we were all struggling to make it from station to station during our 15sec rest period. At least 2 of us looked like we had taken showers out there.  Jedi told me our time together was almost up. The PAX helped police up all the cones and coupons and back to COT we went. Monday was wear GREEN for Cerebral Palsy, several of the PAX did so. Thank you JEDI for the opportunity to lead the PAX.

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FTW – Forget The Winkie

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I had prepared a coin flip workout 5 weeks ago where we flipped a coin to see if we would use the right hand side or left hand side of the winkie for each exercise.  This week was to be the “other” side that didn’t get selected.  After seeing no FNG’s and giving a disclaimer, the ruckers (led by Maximus) took off and so did we.  Since our numbers were low (good luck p200-ers), Mile High suggested I ditch the winkie and see what happens.  So knowing nothing about what to do, I found us a nice little parking area to get warmed up.

WARM – O – RAMA:
– 15 x imperial walkers
– 15 x hillbilly walkers
– 10 x tempo merkins
– 10 count 6″ plank hold
– Back up for a 10 count: right hand and right foot high
– Flapjack
– 15 x LBC
– 10 Crunchy Frogs, OYO

Mosey to the wall hall between HD and Target:
– Hands on the wall, 10 x shoulder taps, dc
– Run to opposite wall, feet on wall, 10 x shoulder taps, dc, run back
– Wall sit, add on, one PAX at a time as follows:
(PAX 1) –> run to other wall, 10 x derkins, run back
(PAX 2) –> same, add 10 x SSH after the derkins
(PAX 3) –> same, add bear crawl instead of run to other wall
(PAX 4) –> same, add high knees instead of run back
(PAX 5) –> same, add 10 x merkins
Now reverse, so PAX 1 does them all, PAX 2 removes first exercise, PAX 3 removes first and second, and so on.  If you’re confused, just stop trying to figure it out.  It was so that we all ended up doing the same amount of work.

Mosey to water fountain for the thang:
YHC has either a 1 or 2 behind his back. Get it right, do the exercise and run a lap without the islands. Get it wrong, the lap is with the islands. YHC calls out the PAX one by one to guess, and they also get to call the exercise. First up, (1) #wrong 5 burpees + long lap. Second up (1) #wrong 15LBCs but HOLD UP.  We’re going to add on again.  5 burpees plus 15 LBCs + long lap.  Third (2) #correct 5 burpees + 15 LBCs + 10 double count heel touches + short lap. Fourth (1) #wrong 5 burpees + 15 LBCs + 10 DC heel touches + 7 merkins + long lap.  Last (2) #correct 5 burpees + 15 LBCs + 10 DC heel touches + 7 merkins + 30 dips + short lap.

Mosey to Office Max parking lot close to COT. Shuffle back and forth for about 15 parking lot lines. Jailbreak to COT.

All in all we hit 2 miles and did some great exercises and got to build on each other’s ideas.  Not a bad start to a Friday considering there was no plan.  Sometimes, no plans are the best plans.  I had a blast being able to lead for a moment today.  Mainframe had to take off to more bigly importanter things but we ended with a strong COT.  Announcements included a F3/crossfit event at WEP and operation sweettooth. TAP’s to the P200 PAX and all racers for health and safety.

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OLAFS Leg day at Pantheon

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It was perfect weather, upper 20’s, for the snowman to take the lead for a reminder to never skip leg day since P200 is just around the corner.

Disclaimer was disclaimed and the party started with an easy mosey over to the flagpole for the pledge in unison.

An easy lap around the soccer field with some soccer hips, side shuffle, side lunges before making back for the main event.

Wanted to offer up a large assortment of exercises for my new friend, Pothole, who is just two days into his F3 journey but already starting to drink the kool-aid so here is the list:

Circle of hump: 10 monkey humpers each PAX but hands must remain on ankles until everyone is finished.
Circle of merk: same as circle of hump but with merkins, PAX holds a plank while waiting.

One lap around the soccer fields interval style. Slow on the two main straights but sprinting the corners.

Introduced Ring of fire to the PAX. Thanks to the brothers down in Rock region for the intro.

One legged hops down and back the car rider pickup lane.

Partner carry car rider lane. Mile High was worried about YHC but forgets he is now a featherweight.

Some power skips because YHC and WWL love them.

Cha-Cha merkins,

Hip touches,

Lunges,

One legged calf raises,

Suicide squats,

Pistol squats,

Bridges,

and finally some free-standing peoples chair for good measure.

Count-A-Rama, Name-A-Rama, Announcements and Payers and Praises before YHC taking us out.

Oh and since it was so cold I might have worn a full fleece onesie with the intent on taking it off after warm up but never actually managed to because got too sweaty then was freezing.

Always a pleasure leading great men. Grateful for the opportunity to Q.

Stay frosty my friends!
Olaf

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Survive and Advance

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Lutefisk was put on the IR this week and YHC felt called to respond to his call for a substitute Q at Golden Corral. Disclaimers were delivered to a crowd of 14 HIMs – Gekko took a 5-mile ish mosey in preparation for this weekend’s long training run (aka P200). The remaining PAX moseyed off for a March Madness themed workout with many reps.

COT – all I/C (note the counts and their march madness like numbers)
Moroccan Night clubs x Sweet 16
Arm circles forward and backward x Sweet 16
SSH x 32 (just because…..)
Windmills x Sweet 16
Mountain Climbers X Sweet 16
Merkins D/C X Elite 8
Honeymooners, planks, salutations to the right and left with a few 6-inch holds dome for 10 counts of varying length

Mosey to the Brackets. Disclaimer – Like the NCAA’s – some brackets are more difficult than others. Regardless of the challenge, the mission is the same – survive and advance. All exercises were completed twice (or until YHC called time)- the first round was descending down the list and the second was ascending up the list – 64-32-16-8-4-2-2-4-8-16-32-64.

Bracket #1 – East region
64- Squats
32 – Shoulder taps
16- Dips
8- Burpees
4 – Hello Dollys
2 – Dying Cockroach

Bracket #2 – West region
64- Squats
32 – Clave raises – 32 inner, 32 outer and 32 middle: 96 total – just because………
16- Burpees
8- Lunge walks (per leg)
4 – Dying Cockraoch
2 – LBC’s

Bracket #3 – Midwest region
64- Flutters (single count)
32 – Merkins (single count)
16- Burpees
8- Boxcutters
4 – Flying squirrels (just for C-SPAN)
2 – Burpees

Bracket #4 – South region
64 – LBC’s
32 – Dying Cockroaches (Single count)
16- Walking Lunges (per leg)
8- Burpees
12 – Clave Raises – 4 inner, 4 outer and 4 middle
2 – LBC’s

The last round finished at 5:58 – just in time to hustle back to COT, but jailbreak did not need to be called.

Announcements:

Operation Sweettooth 8k in Huntersville 3-30-19.  Support Olive.  VIrtual run from Alcatraz at 6:30 AM the same day.   Questions – Change Order

Paradise Reading Center Monday & Wednesdays – Bethlehem Baptist Church 4:00 PM – great way to fill the 3rd F – Questions – Crabcakes and Copay

Read your newsletter

Prayers:   One year to the week of Badger’s diagnosis and 10 months this Thursday since he went to be with Sky Q.  Lift up his M and 2.0’s

It is an honor to be a part of such a terrific group of HIMs who are committed to accelerating.  I was glad to come out of the bullpen for this Q.  And to those considering stepping up to Q for the first time (or not), to steal a phrase from Nike – just do it.  In the COT, thanks was given for our group of F3.  Our ability to push one another past our comfort zones and get comfortable with discomfort is a privilege that should be treated as a blessing – let’s accept it as such and see it for the springboard of growth it is meant to serve.

SYITG

Cyclops

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Keep it Simple

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I had planned out the workout the prior evening, but as more and more men (+ 2 FNGs) showed up I decided to simplify the workout.  Albert Einstein said “Everything should be made as simple as possible, but not simpler. ”  After the disclaimer, we jogged to the backside of Harris Teeter by following the trail of garbage truck juices freshly dropped on the payment like an early morning rain shower.

COP

SSH x 20

Imperial walker x 15

WIndmill x 15

Merkin x 10

Plank Stretches

Mountain Climber x 15

Peter Parker x 10

 

Next, we partnered up for Dora 1-2-3.

Exercises:  100 merkins, 200 Squats, and 300 LBCs

One partner ran to the end of the parking lot and back while the other partner performed the exercise above.  Switch roles when returned.

Next, we killed some time with a burpee broad jump between  the light posts.  It seem to be a crowd pleaser on Monday so I thought it would be good to see if it got the same response. We then mosyed to the retaining wall behind the service station for two rounds of dips (15), derkins (15), and step ups (20).  We finished up with a wall sit/bear crawl combination the length of the Harris Teeter building and one set of flutters.

Returned to COT.

We had two FNGs this morning.  Q who works as a engineer for a company that designs car seats.  His name “BOB” – Baby on board.  Mike who is from PA enjoys hockey. His name “Slapstick”.  TClaps to Wrangler for bring both guys out to the workout.

 

Prayers

Injured Pax

 

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Tinsel’s Birthday month pain fest starts at the swamp

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I had the opportunity to sub for Sasquatch, we had 4 bootcampers, 4 ruckers and 6 runners.

I kindly asked the ruckers to join the BC but they declined the invitation to our pain fest.

After a quick disclaimer, Mile High, Cha Ching, Copyright and YHC moseyed for about 1/3 of a mile and did the warm up:

Side straddle hops, windmills, moroccan night clubs,  low slow squats and some cherry pickers.

Following the warm up we moseyed to the stairs next to the back of Just Fresh where some props had been dropped earlier, we started the following with a run up and down the stairs after completion of one circuit:

8 Carolina Dry Docks

8 man makers w/block or weights

8 sledgehammer swing each side

8 worst merkin ever W-R-D

8 touch ground squat

8 biceps curls w/block or weights

8 shoulder tap each side

2 tire flips

After 3 circuits we took a “break” and run around the block were Omega sports used to be to comeback to the stairs and props for 2 more rounds of pain.

With 3 minutes in we found a grassy area for some superhero workout: supermans and the famous Captain Thor, lots of mumble chatter here, one PAX commented that it was the hardest mary he has ever donebut never gave up.

With two minutes to spare we run back to COT to meet the runners and ruckers.

We finished up with announcements, prayers and praises.

Great work by everyone!!

Tinsel out… until the next day

 

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The Quagmire Coin Flip

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FNG in the huddle so YHC disclaimed a proper disclaimer.  As the clock struck 0515, it appeared two vehicles were coming in hot.  We took a Capri Lap.  Pickup another FNG and Cable Guy.  The rain decided to make an appearance so YHC #ModifiedAsNeeded and moseyed the warmup under the Home Depot pickup spot.  Covered and dry!

Warm Up:
Since we picked up an undisclosed FNG, plank for another disclosure. Informed FNG’s that we often respond “AYE” in affirmation.  On each “aye,” do a merkin.  YHC felt the urge to discuss choices.  Some we make, some are made for us (insert a couple of aye’s).  Next, OYO 5 “aye’s.”  Recover.
Bring out the coin toss.  For today, the coin will determine the workout, which includes warmups, how we travel from one location to the next, and the thang’s. In the air, guess heads or tails.  Correct = 18 reps of said warm up (Feb 18th).  Incorrect = 28 reps (# days in Feb).  I have two columns with an exercise on each side (heads/tails). I also have the Q here on Friday.  So whichever side doesn’t get picked, we do the opposite on Friday.  Guaranteed 100% different workout!
1 – Tails. 18 windmills
2 – Heads. 18 shoulder taps
3 – Heads. 18 toe squats
4 – Heads. 28 groiners
5 – Heads (see a trend yet?). 28 peter parker
6 – Heads. 28 monkey humpers
7 – Heads. 10 burpees with tuck jump at the top
8 – Heads (seriously). 18 LBC’s

Mosey to the wall behind Home Depot – it pretty much quit raining now – for the thang:
On the back of the paper I filled in for Heads or Tails, a corresponding thang item was determined.
1 – wall work – 10 derkins (wall was slippery.  oops)
2 – wall work – 10 BTTW mountain climbers
3 – travel time – AYG to the fountain
4 – bat wings (18x forward arm circles, 18x reverse arm circles, 18x seal jacks, 18x overhead claps, 18x Moroccan nigh clubs)
5 – travel time – crab walk to parking lot across the way
6 – lut. dan’s – 1:4 work way up to 10:40 (squats and lunges)
7 – travel time – duck walk back to fountain
8 – partner up for black jack (always adds to 21, partner a = 1 merkin then plank while partner b = 20 lbc’s. flapjack. then partner a = 2 merkins then plank while partner b = 19 lbc’s.  Continue until smoked.  Time for COT anyway.

See you Friday for the other side of the coin.

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10 Accelerating Together

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What day is it? It’s Hump Day

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8 men showed up for the workout this morning.  T-Claps to Band Camp for bringing an FNG “Cow Bell”.  He’s is from Oklahoma.  It was the best we could do after the workout.  After a quick disclaimer, we jogged around the carpool circle to the side of the school for the following warm up exercises:

SSH x 10

Imperial Walker x 15

Plank Stretch

Squat x 10

Moroccan  Night Club x 10

Next, we moseyed to the Amphitheater and performed several rounds of exercises up and down the hill.

Round 1:  Slow mosey up hill, Monkey Humpers (set of 15 on each level).

Round 2:  Lunge walk up hill, Burpees (set of 5 on each level).

Round 3:  Slow mosey up hill, Squats (set of 15 on each level), backwards lunge down the hill.

Round 4:  Run up to each level and back down to the hill.  Rinse and repeat for all four levels.

Next, we jogged around the carpool circle to the front of the school. We lined up along the crosswalk for a series of cadence exercises.

Bear crawl / merkins, 10 and 5 count

Crab walk / LBCs, 10 and 10 count

Lunge walk/Squats, 10 and 10 count

Backwards bear crawl / Carolina Dry Docks, 10 and 5 count

Back to COT

Announcements:

Read Newsletter

Prayers:

Funhouse’s Brother

Mile High (Traveling)

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