Tag: Minuteman

The Final Countdown

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The day finally arrived for our CSAUP, The FInal Countdown. The rainy weather was not ideal, but it helped keep the temperature and humidity down for ideal running conditions. 67 men participated in the event. Most groups participated in the relay. Ruckers and trail runners fought the elements and got their work done to.
Relay details:   The first Pax will run 3 miles and return to the starting point.  The 1st and 2nd Pax will run 3 miles and return to the starting point. The 1st, 2nd, and 3rd runner will run the final 3 miles.  Each route will be unique.  If you get lost, just run 3 miles and return back to the park.

Total miles:  3+3+3 = 10 F3 math   (Runner 1 – 9 miles, Runner 2 – 6 miles, Runner 3 – 3 miles)

Inspiring stuff this morning. River Rat’s 2.0s ran the course like it was a lap around the track. Lots of guys ran distances they have never run before.
We’ve got a good pool of runners for the upcoming Dam to Dam Relay.

Great job by everyone this morning!

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PAINtheon Games – The Fort is 10

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WARMUP: 0500 Warmup with SSH, Merkins, Mtn Climbers, Peter Parkers and SSH (Cadence? Sometimes?)

THE THANG: Really just a large amount of stupid. AMRAP 2 Minutes of Merkins, Big Boy Situps and Burpees each. 100 Yard Bear Crawl Dash, Timed 1 Mile, Timed BTTW, Time 6 inch Hold (not that six inches) and Burpee Chase (0.33 mile with 4 stations requiring 5 burpees each). Here is how things shook out (hope this works):

PAX Name Merkins Sit-Ups Burpees 100 Yd BC Dash 1 Mile BTTW Time 6 Inch Time Burpee Chase
Zima 48 30 10 Clipboard Q Some 0:21 Meh Nope!
Spud 128 40 23 Modify 8:38 1:20 1:06 4:30
38 Special 37 45 16 2:07 11:17 No Thanks 0:02 5:09
Trucker 89 80 15 2:23 10:32 0:16 0:47 4:58
Bonsai 68 71 21 1:12 8:28 1:00 1:10 3:52
Minuteman 41 37 25 2:06 7:45 0:30 1:00 4:11
Fishstix 75 62 25 1:38 7:30 0:39 0:40 3:40
Juliet 44 55 31 0:32 7:16 1:11 0:39 3:34
Flounder 135 79 33 2:32 10:00 1:15 0:30 7:00+
Shady 60 66 24 1:34 Not Legible 1:04 0:48 4:20
Band Camp 86 52 27 0:30 8:07 1:04 1:16 4:09

MARY: Nope
ANNOUNCEMENTS: 10 Year Kickoff, Final Countdown CSAUP, Read Your Newsletter
COT: Prayers for Shower Curtain, Cable Guy and 2.0s starting school

Honored to lead and glad y’all still remember me. Ha!

-Zima Out

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no gears required

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WARMUP: small mosey, 20 SSH, 10 imperial walkers, 10 cherry pickers, 10 good mornings, 10 low slow squat
THE THANG: starting by the bike rack do 12 BBSU, run past the front entrance to the intersection at the side of the school, 12 kick through merkins, back to the bike racks, 11, 10,… you get it
any who finish starts at 1 burpee and works their way up. Fishstix and Minuteman got to one burpee before time was up
MARY: 60 seconds left on the clock, Minuteman called a 10 count superman with a ripcord pull. Stix called a body destroyer to run out the last few seconds
ANNOUNCEMENTS: 10 year stuff is coming, ready the newsletter
COT:

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MinuteMan’s soggy quads

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I’m giving Spud the Q spot here since Minuteman isn’t in Slack, and since Spud and MinuteMan definitely collaborated on this morning’s helping of pain.
WARMUP: Quick indian run around the field followed by something like the “Spinal Fluid mover” which was some nice back stretching
THE THANG: Cones were set up about 10m apart through the middle of the field the long way. We lunge walked to the first cone, did 10 merkinss, 20 LBCs, 30 SSH and ran back to start. Then lunge walk to the second, repeat. All the way to the 9th or so.

Then the “circle of iron” where the guy in the middle did 20 arm curls (each side) with 10’s or 20s while everyone else alternated exercises
Round 1: Plank, dying cockroach
Round 2: Freddy Mercury, CDD
Round 3: Burpees
MARY:
ANNOUNCEMENTS: didn’t really announce much
COT: lot’s of prayers for health. Cancer is a PITA to say the least, a few praises, too

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Hills of Tega Cay

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Your previous Site Q was called upon to bring back #BAOPS Pain to Alcatraz. Sadly the current Site Q conveniently scheduled YHC when he was away…hmmmm. All week YHC was planning a weinke so that his entire Bourbon Chase team would post and support their driver. Well, only 2 posted, so the remaining team members will be walking or running between transition locations. What is Tega Cay known for? Well Fishsticks created a weinke “one time” that allows all PAX to experience all the HILLS of Tega Cay, so I figured why not use that as a platform. We also welcomed a FNG!!

The Thang:

During COP discussed the weinke as staying on the parking for full hour. HA! after a short COP, mossy to pull-up bars (shocking). Each PAX held plank while each did 5 pull-ups. The FNG was the second best performing pull-ups! Mossy along the path to the intersection of Tega Cay DR and Woodhaven Dr. That is base camp. From there, there are 6 legs (hills) to explore. Run to end of Woodhaven, Timberlake, Catamaran, to the lower fire station parking lot, to the bridge, and to the bottom of the infamous hill. Do 10 merkins, then back to base for 15 LBCs. Some got 4+ miles, others 3+ miles…..it was glorious!

As for FNG, grew up in Iowa and a Hawkeyes fan…..Hayden Frye is their head coach for those non-Big10 fans. YEs Big10 is THE college football conference!

Trucker out

 

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That claw thing

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WARMUP: Mosey to the Amphitheater
THE THANG: Run up the sidewalks to each of the 4 points doing 1 BBSU at the end of each. Run back down the sidewalk to the bottom for 3 burpees. then 2 BBSU and 6 burpees. At the top of the circuit on the sixth round it was time to head back to CoT.
That’s 84 BBs and 45 burpees with 2 miles
MARY: Juliet choose to plank for a sixty count.
Minuteman had us doing a superman impression
Incoming called seal jacks
Naked and Afraid was not afraid of gas pumpers
YHC called window wipers and then flutters to run out the clock
ANNOUNCEMENTS: 10 year, charity shoot, golf, bourbon tasting
COT: Prayers offered for kids, marriage, health (physical and mental), and PAX posting

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Pillar Pain

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WARMUP:
Lap around the car loop. Circle up for SSH, Imperial Walkers, Windmills, Plank Stretches
THE THANG:
11s on the curb. Merkins, crabwalk, dips, bear crawl, rinse and repeat.
Next, Pillar work, Alternate exercises Squats and LBCs x 10. Run to the far pillar and back.
Finish strong, 10 merkins at each pillar, move to the next, rinse and repeat.

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Break Time at Golden Corral

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We started the beautiful morning with a nice mosey around the dumpsters.  Thankfully, the one in the back had the aroma we were looking for.  Oh, the memories.

Circle Up:

10 Merkins, 20 Windmills,  15 CDD, 12 Cherry Perkins, 10 Mountain Climbers, 10 Parker Peters and 10 Peter Parkers.

Mosey to the front for some circle of Abs.

Low and behold her come the Ruckers and they needed some men to help them carry their coupons.  We joined them and did some Ruck Pushups, Coupon carries with shoulder press and squats and some Burpees.  We then carried the coupons to Napa where we parted ways.

We had an AMLAPs with 10 burpees, 20 CDD, 30 Squats, 40 LBC/Hello Dolly, 30 lunges, 20 Merkins and 10 Bomb Jacks then a lap.

Once finished we mosey to COT and ended with some boats and canoes, Cha Cha Planks, Windshield Wipers and X-O’s.

Good time was had by all.

Keep the Change Orders in your prayers.

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Thanksgiving Convergence 2021

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68 PAX in attendance for a pre-thanksgiving beatdown and some fellowship on a brisk morning Thursday 11/25/2021.

 

With the anticipation of fried turkey, oreos and coffee brought by @Change Order, @Smuggler and @RubySlippers, mumble-chatter abounded,  until @Hardwood took the center and called attention at 0600 hours. Disclaimer was disclaimed and the call for new FNG’s was made, no new FNG’s was the lone blemish on the otherwise fantastic morning in my humble opinion.

Run options led by @Gekko and a Moderate group led by @TripleLindy set off as the rest of the PAX moseyed towards back of Springfield Elementary. First Destination was in parking lot way back by the Middle School.

Circled up and @Hardwood called out the following exercises:

SSH- 40

Windmills

Downward Dogs and Honeymooners

Low & Slow Squats

Cyclops: Stay in Squat Position and complete Moroccan Nightclubs

 

The Thing

Series of Webs

Starting with Merkins and Overhead Claps

1×4 for 10 rounds of excruciating shoulder pain, mumble-chatter becoming more focused on the task at hand

more SSH 🤮

Next we completed ANOTHER WEB, worse than the last,

Shoulder Taps and Moroccan Nightclubs

1×4 for 10 more rounds that was never ever going to end

Lots of requests for Burpees strangely or anything other then arm workouts!

 

YHC began the 2nd half of the workout with more SSH

Mosey around to front of Middle School with 3 stops for 5 Burpees OYO, at the request of the PAX

Line up at bottom of small hill in front of school and explain the workout, AMRAP LEG CIRCUIT

Teams of 4 ish men cycle through three exercises at bottom of hill individually:

2 Squats

2 Split Lunges

2 Bomb Jacks

Next Broad Jump up Hill to top and complete the following:

2 V-ups

Bear Crawl to bench

2 Step Ups

Run around and down to bottom of hill stopping at cones for 2 burpees (two stops per lap)

Meet back at bottom of hill and repeat, only this time DOUBLE ALL REPS TO 4X

Goal is to complete 5 rounds or AMRAP, almost completed but just short of time before we had to get back to COT

YHC shared a article on Gratitude, and then @Shady shared the heart of the Fort, the success of @Seamstress initiative with the help of the PAX, @Seamstress shared his excitement and appreciation for the success of the event! Great job by all T-claps!

Finally we had a shovel hand-off YHC taking the Ranch from a long line of great site Q’s which I hope to make proud.

Then we were finally able to enjoy the fried delicacies and coffee! Cheers!

 

 

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Christmas Trivia and Choices

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Eight men showed up at Alcatraz this morning.  Two carried their heavy backpacks around the Cay for the hour.  Geronimo was still putting together his painful Q at 0630 so I began the workout with some warm-up exercises (SSHs, Imperial Walkers, Windmills, Plank Stretches).

I decided to borrow this idea from a workout Double D and Old Bay Q’d back in 2017. Christmas Trivia with exercises sprinkled in between each question.  Penalty for missing a question was 5 burpees.  Oh, by the way, the burpee penalty was cumulative until the next correct answer.

Exercises:

10 Bomb Jacks

20 LBCs

15 Plank Jacks

10 Donkey Kicks

20 Monkey Humpers

15 Moroccan Night Clubs

20 Calf Raises

10 Plank Jacks

15 Mountain Climbers

15 Merkins

10 Lunges

15 Carolina Dry Docks

20 Squats

Luckily Skate or Die knows his Christmas Movie Trivia or we would have done alot more burpees.

Next, hand off to Geronimo.  He quickly told us to partner up and headed to the “Hill”.  As we ran down the hill, there were several signs with exercises lined up along the side of the street.  At the bottom of the hill, he instructed us to run up the hill and choose an exercise at each sign.  Sounds simple enough..what was the catch?

The exercises:

  1.  50 SSHs or 50 Merkins
  2. 50 Merkins or 50 Hello Dollies
  3. 20 Air Lunges or 50 Mountain Climbers
  4. 20 Squat Jumps or 20 Diamond Merkins
  5. Bear Crawl or Nur to Next sign
  6. 50 Squats or 100 LBCs
  7. 50 Flutters or 20 Flying Squirrels
  8. Crawl Bear or Broad Jump
  9. 20 Tuck Jumps or 50 Overhead Claps
  10. Run down the hill and back or run to the fire station
  11. 30 Big Boys or 60 Calf Raises
  12. 20 Burpees or 40 Burpees

When the teams got to the top of the hill, Geronimo instructed us to go down the hill and repeat the process, but do the exercise that you did not choose the first time.

Great work this morning..mind, body, and holiday trivia 🙂

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