12 good men got stronger at ring of fire with pull ups burpees and sprints
History was made today as YHC made his VQ at The Armory. I’m happy that after 9 years someone finally noticed me. All it took was getting up at 3 am to make the drive across the bridge to the “other side” of Fort Mill.
We didn’t do a disclaimer because only professionals showed up.
Warm up was an Indian Run in a slowish pace around the parking lot. Battlebot decided to snake us a bit but we made it back. 5 Windmills and about 10 Polish night clubs.
The Thang
After much discussion on the properness of the name, we did a Jack Web because I said so. Although others were determined it should have been called 11s. Luckily, I didn’t fold under the pressure and called it what I wanted. We started with 1 press and walked across the lot for 10 curls. Now normally you would assume we then did 2 presses and 9 curls…. but somewhere in YHC’s Coors Light daze the numbers didn’t add up. We pretty much did 10 of each exercise on both sides of the parking lot. I wish I could say it was a test to see who was paying attention, but that would just be a lie.
Next, we again debated the name of the exercise group. I said accumulator, some said Dora, others said Misogi….look I don’t care what yall call stuff, just do the exercises. We partnered up with 1 person doing the call out while the other ran across the lot and back. Each time the partner ran they had to add 1 merkin. I think by the end we were around 14-16 merkins each time we ran. Call out was 300 swings, 200 tri extension, and 50 man makers.
Closed with good news about Band Camps youth trip and prayers over the P200 runners
….Hope your happy 3D and thanks for the invite Battle Bot
WARMUP: SSH, windmills, IW, Cherry pickers, mountain climbers, merkins
THE THANG: Dirty McDeuce
Round 1 – 12 Merkins, 12 Squats, 12 Big Boy Sit-ups
Round 2 – 12 Wide Merkins, 12 sumo squats, 12 X and O’s.
Round 3 – 12 Diamond merkins, 12 monkey humpers, 12 WWII sit-ups.
Round 4 – 12 Dry Docks, 12 calf raises, 12 Flutter kicks.
Little mosey around the HT then some Dora
100 Merkins
200 Squats
300 Flutters (aka the Walker Special)
Dips and merkins with burpees.
Burpees circle – basically jogging in place and doing up downs all the way around the circle.
MARY: LBC’s, Freddy Mercuries, hello dolly,
ANNOUNCEMENTS: Bourbon tasting coming up in November to raise money for Pushers off shore account
COT: prayers for schools, those doing the Bourbon Chase this weekend, and Walker getting some blood work done today.
Seven men posted at Colosseum. Began with disclaimer and a run up to the bank (1/2 mile distance).
Warmup:
SSH (15x I/C)
Windmills (10x I/C)
Imperial Walkers (15x I/C)
Moroccan N/C (15x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)
Run back to school.
Thang 1 (at the bus loop on backside of school):
Prison Yard Burpees: using the four-square ball outlines, start at one corner and do 8 burpees. Bear crawl to next corner and do 7 burpees, progress down to 1 burpee and use bear crawl as mode of transportation between the four corners. Total is 36 burpees.
Run a loop.
Thang 2 (at the benches):
Bench work:
Derkins
Butt touch squats
Step ups
Incline Merks
Dips
Calf raises
Short run.
Thang 3 (at the short wall):
Starting line is about 50’from the wall, run to wall, climb over it, turn around, climb it again, run back to start line. Repeat for a total of 3 iterations.
Short run.
Thang 4: Wall sits; pax do ten counts, then did 1 inch lower and pax all did 5 counts.
Mary.
COT/Fini
Nice work by all!
The Thang:
Finish each exercise before moving on to the next. In between, complete a recovery run. Normally, distance is 1/4 mile.
§Burpees – 100
§ Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
§ Ski Abs – 100
§ Merkins – 100
§ Deep Squats – 100
§ LBCs – 200 (beaker – 200)
Carolina dry docks – 100 (Cheddar, Shady, Funhouse, NASA – 100)
§ American Hammers –100 (yard sale – 100)
§Mac Tar Jai– 100 (Double D – 12, Bonsai – 35, Happy Hour – 40, Imagineer and Cohiba – 100)
§ Jump Squats – 100 – (Fish Sticks – 80)
§ Mountain Climbers – 100
§ Shoulder Raises – 200
§ Mary Catherines – 100
§ Hello Dolly – 200
§ Wide Arm Merkins – 100
§ Squat Jacks – 100
§ Nippler– 100
§ Burpees – 100
Shout out to the originator, Jekyll. He started this many years ago. Each week during the month of June, he would q this workout at Laces. Pax would show each week trying to get better each week.
I have a love hate relationship with this workout.
1. First workout I posted to in the Fort (many yrs ago)
2. 2nd workout I brought Shady to. He hated me for a few days after
3. First workout I q’d after my heart attack (2 yrs ago). The one and only time I believe Pax allowed the Q to clipboard Q.
Welp, we ran around and found some light posts and did stuffs. It was nice and everyone had more fun doing this than any other workout they’ve ever done.
WARMUP:
Moseyed over to the driving range where we performed a few exercises like SSH and the walker brothers. Then moved to the putter green where we did a few yoga moves to make sure we were limber so we could hit the long ball
THE THANG:
For those who are not golf fans, the PGA Championship is being played this weekend at Southern Hills Country Club in Tulsa OK. With that I decided to design a workout around golf. Using the scorecard for the tournament I used Par as the means of travel between tee to green and yds as reps. For instance, Par 4, 465 would mean we ran to the green, roughly 50 yds, then did 4 flying squirrels for the 100s and 65 American Hammers. The 100s was always Flying Squirrels. The other exercise changed each hole.
Par 3 and 5 you NUR between tee to green.
“Lightning”was seen so we had to stop after 17, but pax didn’t seem to mind to skip the last hole and head for COT
MARY: no time
ANNOUNCEMENTS: read newsletter
COT:prayers for Change Orders dad and family, prayers for Spark Plugs sister for successful surgery, prayers for Cable Guy’s family as they continue to mourn the loss of his son and grief they are working through.
Typos quite possible…
Armory for the kickoff of the month of Gear/May:
PAX brought a few sand bags, a ruck, plate carrier and kettle bells ranging from 20lb-60lb. Tesh would’ve blushed.
Disclaimer but hey, push yourself.
Carry the coupons to the near end of the large parking lot.
Mosey lap around then circle up for some warm up things (garden variety).
10 Burpees and sprint to the other end of the lot
10 Burpees and sprint back, partnering up with a coupon of your choice (it pays to be fast)
25 Squat Thrusters
25 Curls
26 Merkins (1/2 & 1/2)
5 Burpees, run 1/2 way and run back (had to start watching the clock) to the coupon of your choosing…unless you had no other options.
25 Flutters
25 Freddy Mercury’s
25 X’s & O’s
5 Burpees, run 1/2 way and run back
25 LBC’s
25 American Hammers
26 Box Cutters
5 Burpees, run 1/2 way and run back
25 Bent Over Rows (slow cadence)
25 Overhead Press (slow cadence)
25 Chest Press (slow cadence)
10 Burpees, Run all the way down and run all the way back
Carry the coupons back for COT
Until next time.
Maximus
Warmup: Shady
QIC: Zima
25 Pax showed to see if the rumors were true. Or Shady has a degree in short-term hype trains. Maybe a little of both. Humbled to see y’all out there for an out of shape Q workout.
Shady did a 5 min warmup
Station 1: Burpee Suicides 5-10-15 reps (no foreplay @Jekyll)
Merkin Suicides 5-10-15 repsMosey to another Station at entrance to school
Station 2: Quadzilla for 4 minutes (run downhill and nur back uphill). #lovelanguageOG Quadzilla (thanks @Pusher). Same as above but with 10 squats at top and 10 jumping lunges at bottom.
Mosey to Elementary School Car Loop
Station 3: Run 5 laps doing 10 hand release merkins at starting line and 10 hand release merkins at half point (5 laps=100 hand release merkins)
I had 3.0+ miles by COT. It felt good to Q again and be in the gloom with y’all. I felt the love.
Announcements: Read the Newsletter
Prayers/Praises:
-Zima praise for Let Me Run Coaching
-Prayers for those suffering from depression (when in doubt, reach out)
-Prayers for Blount daughter who has cancer
-Prayers for Cyclops M whose uncle passed away
Apologies for any errors or omissions. Thanks for the opportunity. I need a nap.
Zima Out!
Oh my special backblast, how I’ve missed you. You are now my motivation for at least the next 2 months to write you after workouts (and I will not commit to the scrutiny of “within 24 hours” some of these monster writers make happen). Need to build some habits here so next 2 months I know I’m on some calendars to Q so lookout (and hold me accountable anyone who may be reading this).
This morning started out with a Naked and Afraid warmup (which now duet o waiting too long to write anything up), the details are a bit fuzzy. See kids, this is what happens when you wait TOO long. I do recall some SSH, merkins, squats, and some windmills…I think. AAR was given (3 things he did well, 3 things to work on next time). AAR = After Action Review
For the first time doing a warm-up, I think this boy has something. You know what else Naked and Afraid did – he asked some questions about what a full Q would look like, what to prepare for, how to prepare for it, how to make sure it’s long enough. And you know what, we had answers for him so he could be more successful next time. I little quote from QSource:
The LDP (Leadership Development Process) has four steps: schooling, apprenticeship, opportunity and failure.
These 4 steps were exercised today.
Next up was YHC for the main KB event. Here’s what we did, and we didn’t take breaks.
For the shoulder press down to Lunges, we started with 10 reps and then increased by 5 up to 20, and for Calf raise and flutters we started with 10 and increased by 10s up to 30. We did the full circuit at 10s, did the “circle of fun”, then went to 15 (or 20s), and so on. After we got to 20 (or 30s), we came back down for round 4.
Circle of fun = we sat in a circle with our feet in the middle and passed each of our bells around clockwise until your bell returned to you, then we went counterclockwise until your bell returned. And for the record, there are some monster bells of 45lbs and up in this group – ouch!
Wrapped up with COT (prayers and praises which again, sadly I don’t remember…fail again).
Thanks for the opportunity Shatner and keep getting after it Naked and Afraid!!
Shady