Tag: Octane

Kotter Q at the Ranch

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OHHHHH, it felt good to back to a boot camp and thanks to Backdraft and his perfect timing, YHC got to attend as the Q!  After two and a half months of marathon training, YHC could not wait to put in some shoulder work.

As the PAX started to arrive we identified that one of those was an FNG.  He is native from Portugal, to which one insufficiently caffeinated PAX said “ah the Spaniard.”  Um, not the same and we all had a pretty good laugh.  More on that later.

Short disclaimer and we started the warm up.  We started with SSH X30 and then went off on a mosey with stops to do different exercised.  The mosey went past from the front of the middle school drop off and around to the back parking lot.  Exercises were:

  • SSH X30
  • Merkins X40
  • Peter Parker X15
  • Squats X10

YHC loves partner work because it puts someone with you to hold you accountable.  You are also more likely to push yourself when you have a buddy watching and working with you.  This is also true outside of the gloom with you wife, work, and friends.

A previous Twitter post promising no partner carries had to be honored, but that leaves a lot of options. The big parking lot is about .20 miles long.

Laps around the parking lot:

  • Lap 1 – Wheelbarrow with your partner around the entire parking lot taking turns.
  • Lap 2 – One partner runs, the other partner does an exercise that moves them around the circle.  Continue to alternate doing the exercises until the team has completed the lap around the parking lot.
    • Broad jump burpees
    • Lunge walk
    • Inch work merkins
    • Bear crawl
    • (One thing to note here is the team of Peabody and our FNG were first to finish.  The force is strong with this one.)
  • Lap 3 – Short lap this time because time is running short.
    • Side walking merkins
    • Duck walk
    • Crab walk
    • Reverse bear crawl – not sure if anyone got to this given the short loop

Mosey half way back to the parking lot and stop for Burpee Partner Plank with descending burpees from 8.  One partner in plank, while the other partner does a burpee, jumps over them, does another burpee for an 8 count.  Next partner takes a turn and this continues in descending order until all burpees are completed.  We had to stop after the sets of 5 due to time so look for this on Tuesday at the ruck workout…..

FNG naming – the entire PAX tried very hard to come up with a name for our new brother.  Some good ideas were presented, but in the end, nothing compared to the slight insult and hilarity of how it was born as his name from before the workout started.  Therefore, for the first time in my experience and FNG was named at the beginning of the workout rather than the end.  Please welcome El Spaniardo!!

Announcements:

  • Turkeys for Paradise due to AOs
  • Christmas Party 12/1
  • Thanksgiving convergence at the Ranch

Prayer Requests:

  • Cakeboss and family as they undergo some disruption in their house with some major repair work
  • Marriages

As always, a huge honor to lead a group of guys as strong as those the rise this early.  Thank you Backdraft for the opportunity!

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The Ranch 2017.45

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For this one I went back to my roots, the Dora 1-2-3.

Warmup SSH, Hillbilly Walkers, Cherry Pickers.  Mosey to the middle school entrance for some cover.  Discuss where the name (Dora) for the workout came from.  Procrastinate.

Partner up for Dora with 100 Pistol bench squats, 200 Carolina dry docks, 300 Freddy Mercuries

Go over what the word of the month, Victory.  You can’t have a victory without a struggle, without the risk of losing.

20 jump squats, 20 slow merkins, 20 jump squats, 1 min partner plank (1 arm plank with some support from your parnter by placing your hand on their shoulder), 20 jump squats, 1 min other arm partner plank

wall sits with everyone getting a request for the setlist, 1 leg up, other leg up, (something else?), switch for balls2wall, back to sits for 2 more requests, then balls2wall with shoulder taps x10

Mosey back for COT.

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4 Corners at the Ballroom

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We had 22 PAX at the Ballroom for some 4 corners work.  We took a short mosey with some toy soldiers and high knees thrown in there and headed toward the back parking.  Before starting out we had a brief intro on the theme of the month Victory. YHC challenged the PAX to think of where you are seeking victory.  The place where we most need victory is in our relationship with Christ.  With that seed planted we started our COP with COP consisted of SSH, windmills, Moroccan knight clubs, Merkins and a few Yoga exercises.

Now on to the meat and potatoes.  Did I say we were doing 4 corners? Yeah, I thought so.  In each corner there was a list of 4 exercises.  Make a lap for each # return to the middle for 5 burpees or bomb-jacks.  The 4 rounds were as follows:

15 Reps. for each exercise:

  1. LBC’s, Flutters, Hello Dolly’s, and American Hammers
  2. Calf Raises, lunges, Sumo Squats, and regular Squats
  3. Peter Parkers, Mtn. Climbers, SSH, Parker Peters
  4. Shoulder Taps, John Travolta’s, CDD’s, and Merkins

Back to the center for some encouragement on victory.

20 Reps for each exercise:

  1. LBC’s, Flutters, Hello Dolly’s, and American Hammers
  2. Peter Parkers, Mtn. Climbers, SSH, Parker Peters

Mossy back to COT.  We ended up doing 10 additional for a “That’s what she said comment” although no one owned up to it.  The ballroom moderate ended up being not so moderate. Didn’t hear any complaints.  Thanks for the opportunity!

Bass-o-Matic

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WhatDid brought Sally to the Ranch

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The Ranch, a staple go to AO here in the Fort had 10 HIM show up to get better.  That’s as simple as we kept it.

YHC gave a disclaimer as we had an FNG present. All moves are suggestions, you’re here on your own will, modify as needed and off we went.

My chicken scratch weinke is attached to this post. The highlight – 3 minutes of Sally Up, Sally down merkin fest. Great idea until about minute 2 for most of us. Those merkin beast out there today – great job men.

Welcome to FNG Octane. Who of which, is of Respectable status. He was in my driveway ready to go at 4:45.  It’s never to late for us to get out there and crush it- as proven by Octane. Pax -go out there and EH even our older brothers.  They’ll teach us a few things along the way.

Announcements:

  • Fast5 – Get on a team and ask Anchorman and Zika for details
  • Christmas party on 12/1.
  • Get involved with G-Fit. Which moved to Saturdays at Steele Street park at 3 PM.

Prayers/Praises

  • Praises for all the great Fort AO’s
  • Family, Wives/Children

Until Next time…WhatDid out

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