Mosey around to the front of the school for some ascending curb crawl. Perform 1 derkin, bear crawl to other side and do 2 derkins, bear crawl back for 3 derkins. Continue until you get to 11.
A couple quick sets of abs to catch our breath and mosey to the side of the school for 3 rounds of people’s donkey balls. Each round was 20 sec wall sit, 10 donkey kicks oyo, 10 sec balls to wall.
Mosey to the big hill at the front school entrance. Round of 7s. We did burpees at the bottom and squats at the top
We began our mosey back towards COT, but before we made it stopped in the big parking lot. Lined up on curb and sprinted the 25ish yards to the first light pole. Repeato about 5 more times.
Finish mosey back to start point for a few mins of Mary before meeting up with the LacesOut crew. Really great work from all involved.
What a great Saturday morning. I got out to the AO a little early cause I hadn’t been out to WEP in a very long time. The air was thick with fog, it was dark, it was downright scary – the perfect type type of gloom that we love to work with.
Men start showing up about eight minutes before launch, by the time we were ready to go we had a total of 19 PAX ready to get after it . Nomad brought 3 FNG’s from his youth group and they were excited to figure out what was in store for them this morning. I bet they felt differently after words.
Maximus were starting us off today so he gave the long disclaimer for new friends and off we went .
It was a nice quick jog and then circle up to do several exercises that I can’t recall individually – but Maximus pushed us to get nice and warmed up.
the Thang
Partner up
partner 1 pull ups AMRAP while partner 2 runs around the playground perimeter.
Repeat three times
After that we will circle up in the playground dirt and did several of the exercises which included toe touches, LBCs, flutter kicks and chopsticks. Maybe an elbow plank in there as well.
Maximus then turned it over to Royale
Mosey into the grass circled up and picked new partners
Lazy Dora
No running, consists of the following exercises that are rotated between the two partners until you get to the combined number .
100 merkins
10 each while other partner planks
200 Squats
25 each while other partner holds low squat
300 American hammers single count
30 each while partner holds 6 inches
This evolution was terrible so I gave the guys a break after it was done and read from Discipline Equals Freedom, a section called “application of discipline ” from Jocko Willink’s most recent book. I shared his video about the book above. It’s one of my favorite short motivational videos on YouTube!
The next evolution involved a nice little hill for 11’s
Run up the top the hill- do 10 bomb jacks – run back down – one plank jack until you reverse the cycle down to one Bomb Jack and 10 plank jacks.
Next we moseyed halfway around the park on the running track until we came close to the front road and entrance to the park.
We formed two lines and partnered up with the person right across from you in line- sat down and did two minutes each of big boy sit ups many as you can.
finally spent the last two minutes doing as many as you can burpees – real crowd pleaser
COT with FNG naming, Gomer, Ghost Rider and Chop Block.
With the temp hovering right at about 40 degrees, the PAX were reluctant to leave the warmth of the vehicles. One by one they emerged, ready to get better together.
Warmup
Windmill – slow – 10 I.C.
Sitting Squat stretch 10 count
shoulder stretches
Mountain Climbers – 20 I.C.
Little Baby Arm Circles – 30 I.C.
SSH – 25 I.C.
Mosey to the parking lot with the football field painted on it
The Thang
Bear crawl to the 25 yard line. Stopping every 5 yards to do merkins, increasing by 5. (5, 10, 15, 20,25)
Crab walk back, stopping to do LBC’s every 5 with an increment of 10. (10,20,30,40,50)
10 count
Suicides to the 50 yard line, every 10 yards. (10,20,30,40,50yds)
Circle up and asked several PAX to name everyone present. We had success so 10 burpees were done OYO in celebration.
Mosey to the bottom of the hill near the football stadium
Partner up for DORA. Partner runs to 4th light pole up hill while other partner does exercise.
100 Dips
200 Monkey Humpers
300 Flutters
10 count and a brief word about “control”. Seceding our control to the one who is really in control.
Run to the top of the hill
20 Calf raises
20 Calf raises toes in
20 Calf raises toes out
Mosey to COT for some Mary
Dying cockroaches – 20 I.C.
Superman + announcements
Honeymoon/Downward dog stretch
Boats and Canoes until time
Great work today gentleman. It’s an honor to lead.
Well… it was another day in paradise at The Colosseum.
THANG:
Mosey lap around the pickup loop in front of the school, then circle up at the end of “light pole lane”. I don’t know that I’ve ever heard anyone call it that, but those that have posted there know exactly what I am talking about, I think. We partook of some normal warm-up goodies like Squats, Windmills, Merkins, Moroccan Nightclubs, SSH, etc…
Next it was 1 burpee and add a burpee at each light pole until we get to the end and meet me there, plank for the 6. Then for no fun, we did a few burpees in cadence, which is, I am told, the proper way to do them.
Then we moseyed down the entrance road to the cross street of Patricia Ln, which is about the halfway point between the top of Dave Gibson and the left turn onto Light Pole Lane and to the schools. (If that makes any sense at all) Here, we played “it pays to be a winner” and we hoofed it to the top of Dave Gibson and pack to Patricia as fast as we could. MacGyver (shocker) was the winner, so he got to pick the ab exercise. 30 flutters… Then second place picked the direction to run… up the hill or down the hill… Naturally (I think it was Backdraft who picked) we went up the hill… #choosetheharderthing … then we bear crawled back for the 6.
We repeated this nonsense until about 0552, then we ran down to the corner of Light Pole Lane for a little ab work and an AYG sprint back to COT.
NMM:
A couple of thoughts:
1. Light Pole Lane is longer than I thought and I nearly killed myself trying to stay ahead of Pax until I finally ran completely out of gas and nearly splashed merlot.
2. If you are at a workout with MacGyver, he will most likely be The #King
3. If you are at a workout with Backdraft, he will most likely choose the harder thing, and will push you to do the same.
4. If you are at a workout with Longshanks, he will most likely talk a lot of crap, but he will do it while he is helping you along and making sure you ok. He does that part quietly because he has a rep to maintain.
5. If you are at a workout with Sparkle, he will most likely push harder than you.
6. If you are at a workout with Trucker, he will most likely fake complain a lot, but push harder than you.
7. Finally, if you are at a workout with me, you are not the dumbest guy there, so you got that going for you… which is nice…
4 boot campers and 6 runners posted at Laces In/Out this morning. The cool temperature was perfect for a hideous beat down. We did hill work because was today’s message was focused on overcoming inertia.
The Thang:
COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x), Peter Parkers (15x) and Freddie Mercuries(15x)
Mosey to the hill near the stadium to add inertia and do the following exercises.
100 Yard Dash
Jumping Squats (2x)
Big Boy Sit Ups (3x)
Pepper Grinders (4x)
Burpees (5x)
LBCs (6x)
Sumo Squats (7x)
Heels to Heaven (8x)
Dips (9x)
Calf raises (10x)
Merkins (11x)
Penguins (12x)
Ruby runs with the following exercises: Flutters (15x), Rosalettas (15x), Swimmers (15x), Calf Raises (30x).
Moleskin:
Why do we sometimes struggle to answer God’s calling and purpose for our lives? Does our own inertia stop us?
Paul initially was filled with hesitation when he was called to God’s mission field. In the Acts of the Apostles 22, Jesus needed to encourage Paul to overcome his inertia. He kept telling Paul “Go,” “Get up,” “What are you waiting for?”
Paul eventually pushed through his inertia and fulfilled his mission. Paul’s story is a great illustration of how it’s sometimes tough to start your mission but you must finish strong. Answer when God calls on you to fulfill His mission.
After seeing twitter post about possible mumble chatter at my Q from some legendary yackers YHC decided to bring one of his old school simple but effective workouts to these guys. a nice 46 degrees to start the day had a few arriving in there sweatshirts, a few were mumbling about not knowing where their cold weather gear was. Little did they know the ones that showed up with it on would be wishing they hadn’t in a few.
Quick disclaimer and were off.
Mosey to basketball court, dynamic stretching toy soldiers, knees to chest.
Circle up SSHs, mtn. climbers, flutter kicks, Windmills, peter parkers, chopsticks.
Mosey to light poles. at each light pole perform 15 Carolina dry docks, 10 alternating jumping lunges, 5 burpees. 10 light poles. Flutter kicks until 6 arrives.
Return down the line except 15Air Squats, 10 merkins, 5 burpees. LBCs until 6 arrives.
Mosey to parking lot and pair up for DORA. 50 merkins, 100 squats, 150 LBCs while partner runs to wall and does 1 muscle up.
Back to COT with 25 yard bear crawl on the way.
COT.
Announcements- Fast 5, Family Ruck, Community Café 5k, The Fort Christmas Party.
Prayers- Passing of Cake Boss sister. PAX looking for work.
6 Veteran PAX joined YHC on a humid a.m. @ Laces In to take on the compound of FMHS as we know it!
Brief Disclaimer with no FNG’s so we Moseyed:
COP- A solid running loop around the large parking lot led us back to under the lights for some dynamic exercises to warm-up. Didn’t need too much as our bodies were already feeling the humidity. (Is this really October?)
IW’s, WM’s, HW’s, LSS’s, Honey Mooner stretch, MH’s, Plank Jacks. All followed by some leg stretches as the PAX were not aware we’d be getting a little running in! #Trucker would’ve been pleased as we held off on the SSH’s! (For Now)
The Thang:
Mosey over to the Band practice parking lot to meet our friend DORA 1-2-3.
DORA:
Partner running from Light Pole to Light Pole across parking lot about 100+ yards-
100 Moroccan Night Clubs
200 Squats
300 SSH’s which the PAX grumbled ‘there they are’.
Since the Award Winning FMHS Band wasn’t practicing this early we took advantage of the space and re-booted another DORA 1-2-3 into a round of Abs Lab.
50yards this time with-
50 Flutters
100 LBC
150 American Hammers
With time on the clock we Moseyed over to another parking lot that had a perfect resemblance to a baseball field. With MLB playoffs in full swing and the Yanks taking down the Tribe the night prior we played our own game of baseball. Stayed as a TEAM unit and ran the bases. @ each base was an exercise.
1st base- 10 Burpees
2nd base- 20 CDD’s
3rd base- 30 Dips
Home plate- steal and sprint to home with 40 calf raises.
Mosey towards COT and finished time with Abs circle.
COT:
Met up with Maximus & Mcguyver from Laces Out (who got a solid 6 miles in)
Announcements:
Joe Davis 5k
Prayers/Praises:
California Wild Fires
October Breast Cancer Awareness
F3 and what it has done for PAX (personal growth)
Staying safe on the roads during running/training for the upcoming races.
It was a balmy Saturday Morning heading to the Yard as I saw many headlamps off in the woods running the Ragnar. We were getting ready to dial in our own pain for the gloom. Hopeful thoughts that one of the PAX would bring an FNG or a Kotter to help keep the promise of a quasi moderate workout. Unfortunately that wasn’t the case.
9 PAX took off for a quick mosey around the parking lot before diving into what would be a painful experience. We started out with some stretching moves across the parking lot to limber up with knees to chest, toy soldiers, butt kickers, high knees.
Circled up for some warmup moves: Moroccan nightclubs, cherry pickers, merkins, windmills etc.
The Thang:
Thanks to Anchorman a couple of weeks ago I borrowed his idea of a tabata workout. 30 seconds of exercise 15 seconds of rest. Two sets of each exercise.
Flutters, Low Slow Squats and Side straddle hops.
2nd round was pretty painful
Plank, Shoulder Taps and Peter Parkers
Didn’t realize that those were all in the plank position till it was to late. Some serious grumbling during this one.
We finished up with a couple of rounds of wall sits and lunge walks to through the parking lot.
Had a brief discussion about the theme of the month Control and how as men we try to control things around us. We should rely on God and give Him control of our lives so our outcome would be more inline with his will.
So after some short sprints and side shuffles through the parking lot, we partnered off. Then a word on leadership.
Leadership doesnt have to happen alone! Just like your partner during the workout a partner in life can help you be the leader you are meant to be.
And the Mary-go-round begins…..
Each round consists of doing one exercise followed by a lap around the parking lot. Since one round of each set of exercises wasnt enough, we decided to rinse and repeat each round. Between rounds as we waited for the six (usually me) we did wall sits for round 1 followed by planks for round 2.
Round 1:
10 x Freddy Mercury
10 x Rosalita
10 x Protractors
Round 2:
10 x Crab Humpers
10 x Carolina Dry Docks
10 x Flutters
Meet back at COT for announcements, prayers and praises.
Thanks for all the support PAX for my VQ!
A great time was had by all!
Announcements:
-Invergence Friday
-Convergence Saturday
Prayers of PAX:
-Family who lost father due to fire ants
-Missionary family resolving paperwork stateside to return to Asia.