Tag: Olaf

Quagmire Burpecides

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YHC was laying the trashtalk thick for your Monday beatdown. 11 HIM regretably showed up at Quagmire.  4 left to ruck #scared

We ran the dark trail for a good bit before we got lost, turned back and went to HD parking lot for the warmorama including windmills x 6, pickle pointers x 15, hillbilly walkers x 10, plank, 6″ hold, plank, chillcut hold. Ran to the Target balls for the thang: burpecides.

PAX lined up at the line, run to ball 1 = 1 burpee.  Run back.
Run to ball 1 = 1 burpee, run to ball 2 = 2 burpees. Run back.
Run to ball 1 = 1 burpee, run to ball 2 = 2 burpees, run to ball 3 = 3 burpees.  Run back.
Repeato to ball 9.  That’s 165 burpees and 2.5 miles today.  Cha Ching and Olaf did with a ruck… wow.

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Snowman suicide at Sweep The Leg

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YHC was late to the party placing cones for the beatdown so my man Gears lead the charge from StartEx. YHC was rolling up as the PAX were rolling out so I quickly parked and jail broke it towards the elementary school parking lot untied shoes and all.

Disclaimer was quickly disclaimed, thank you Maximus for providing cues as YHC struggled to be able to talk and tie shoes at the same time.
The Snowman Suicide was on tap for the unsuspecting PAX and boy was it going to be a doozy.

During this trying time, everyone is dealing with something and I wanted to remind everyone that Life is a team sport. And developed a beatdown that allows every single guy an opportunity to jockey for the top spot. This allows for the man out front to be continually pushed so that no one gets to take a break, no matter their individual fitness level.

Just as with anything in life, we are going to have setbacks, and we must remember that during these setbacks we must focus on the path forward and learn from the experience. It is also during these times that we must share that experience with our fellow PAX and those close to us; To allow them to learn without having to make the same mistakes for themselves.
“CLEAR THE PATH”
“LIGHT THE WAY”
The details:
Ten cones are placed along the route from the Elementary school teacher parking lot through the carpool dropoff lane over to the bus lot all the way around to Dam road.
Each cone has an exercise written on it. Every exercise will be performed 10 times.
This is a suicide workout but not just any suicide. It’s a slinky suicide of life so you go up 3 cones then back 2. Meaning that everyone will start by performing the exercise listed at cone#1 then the PAX will sprint past three cones to cone#4 to perform the exercise before coming back two cones to cone#2 to complete the exercise.
Then run to cone#5 to do the exercise, then back to perform the exercise listed on cone#3 and so on and so forth all the way up to cone#10.
So each time the guy in the lead is making progress by one cone but it’s taking him a lot of effort and having to backtrack a ton.

Here comes the kicker:
The kicker is that when the man in first-place finishes the exercise after coming back to cone #2 he then yells “Charge or Onward” and starts to run towards cone#5. Every person that he passes that are still on their way back to cone#2 skips the exercise at cone#2 and joins the leaders heading to cone#5. The leader has already cleared the path and is now lighting the way towards the next cone/challenge of life. Everyone can learn from the leaders experience and head towards the next challenge together. COVID SIDE NOTE: When I say together let me clarify that the distance between cones was large enough that social distancing was easy to maintain along the route (a full-sized road with no traffic) and ample hills to naturally separate the PAX. It is an extremely difficult process that allows every PAX to pick each other up and challenge themself to get better.

Here is the list of exercises
#1: Mack Tar Jighs
#2: Suicide Squats
#3: SSH
#4: Bomb Jacks
#5: ChaCha Merkins
#6: Bobby Hurleys
#7: Hand Release Merkins
#8: Jump Squats
#9: CDD
#10: Burpees

I try to hit all of the 3S2T in all of my Q’s and I feel this one delivered. The speed, strength, and stamina were definitely worked on and the constant switchbacks and hills really focused on the mental and physical toughness aspects. The look on guy’s faces during the beatdown showed the struggle but the encouragement was strong.

I think we made it through the burpees then back down to the Cone # 4 before having to jail brake all the way back to COT.
Great work was put in by all and I think the leaders got in over 4.6 miles and who knows how many exercises.
Count-A-Rama, Name-A-Rama, Announcements and Prayers and Praises before a circle of man.

It was a pleasure to witness the longest shooting star I have ever seen with you gents.

Thank you to Gears for the opportunity to lead these great HIM.
Stay Frosty My Friends!
Olaf

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PreMurph weird exercises at Quagmire

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Disclaimer was disclaimed to these seasoned veterans.

Brisk Mosey from StartEx to Kohls parking lot, lots of complaints already.

Circle up then instruct the PAX to assume the FLLP, forward-leaning-listening-position, some people call it a high plank but I don’t hang out with those kind of people.
Read first fun fact about Memorial day:

Sprint around the Kohls and Ultra back to circle up.

Introduction to the new “weird” exercises:
First exercise is the “Side Straddle Burpee”
“The what?” disgruntled PAX
you heard right ladies. Now start Side Straddling and when I say down you perform a burpee. Its not in cadence so get moving.
We did that for a few burpees past when everyone wanted to quit so everyone got better.

Time for another loop around the shops.

Circle up again for some “Cha Cha Merkins”. It’s a simpler form of the breakdance merkin because you don’t have to bring your leg all the way through but you do have to cha-cha your feet in order for the outside of your hip to be able to touch the ground. Its a merkin that instead of your chest touching the ground you’re letting your hip droop so the outside touches which also makes one shoulder work harder than the other. And that’s why we alternate hips. It’s all about finding that right balance.

Then we did some “Suicide Squats”. It’s three squats in one, the gift that keeps on giving like Russian stacking dolls, Start in the original starting position then lower into a little baby squat, then return to standing, then go down to a proper parallel squat, then return to standing, then finally go down to a deep ankle squat, then return to standing. Congratulations thats one rep.

Time for another lap around the shops.

Next up was some “Cookout Squats” Think about having to put your knees together to balance a full plate of food at your grandma’s backyard while you sit in a rickety lawn chair. Only you don’t get the lawn chair and there isn’t a plate of food on your lap. Start standing with your knees together and your toes slightly in. Then squat down as far as you can go. It only takes about 6-7 of these evil guys to get the IT band and your outer hips to feel the fire.

Then bear crawl for about 10 or so parking spots to do some derkins before bear crawling back.

Now its time for the “NutCrackers” a truly crowd-pleasing experience. Drop into a low slow squat and hold at the bottom. Now rotate your knees inward until you hear the nutscrack then rotate them outwards until you can feel it in your hips. I dare you to try and do more than 10. (Its a four-count exercise)

Time for one last lap before the final exercise.

Final exercise was the “Penguin”

Stand upright tall with hands by your sides. Then in cadence you are going to reach down and touch your right knee but you can’t bend forward at the waist, Its all obliques. Then rotate over to the other side, Now you understand the name right? If you don’t you are probably doing it all wrong. This also is one that will sneak up on you 24-36 hrs later.

Finally finished with new and exciting exercises so its time for a quick suicide in front of the shops before heading back to COT.

Count-A-Rama, Name-A-Rama, Announcements and last but not least Prayers and Praises.
Now whos coming over to my house for the Murph? Shoutout to @ChaChing for pushing me to do the Murph and for Larell Lake Ridge Hood for joining us.

Thanks for the opportunity Mile High to lead such a great group of guys.

Stay frosty my friends!

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APFT volume 2 of 7

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APFT vol 2 of 7 results:

2 mins AMRAP merkins for count, 2 mins AMRAP big boy sit ups for count, and timed 2 mile run.

Points are awarded for count/time bracketed by age group. Personal Record (PR) is for GC’s APFT’s from June thru December 2020, not necessarily PAX PR of all time. 1st attempt pax are PR

PAX, # of reps/time (scores), total points/ave points, +/- previous ave (PR?)
Maximus, 83 merkins (100), 70 bbsu (94), 13:08 (100) = 294/98.0 +2.3 PR
Gekko, 80 merkins (100), 56 bbsu (89), 14:34 (99) = 288/96 PR
Cha Ching, 92 merkins (100), 70 bbsu (93), 13:59 (95) = 288/96 PR
Dark Helmet, 79 merkins (100), 57 bbsu (85), 16:06 (83) = 268/89.3 -4
Nature Boy, 54 merkins (77), 85 bbsu (100), 13:45 (90) = 267/89 PR
Olaf, 70 merkins (95), 48 bbsu (67), 13:52 (95) = 257/85.7 +3 PR
BOT, 90 merkins (100), 50 bbsu (69), 14:53 (86) = 255/85 0
Change Order, 62 merkins (96), 57 bbsu (85), 17:28 (71) = 252/84.0 -1.7
Body Wash, 72 merkins (99), 39 bbsu (61), 14:50 (84) = 244/81.3 +4 PR
Lutefisk, 57 merkins (82), 53 bbsu (73), 16:29 (72) = 227/75.7 +6.4 PR
Falcon Crest, 52 merkins (76), 51 bbsu (71), 16:21 (73) = 220/73.3 PR
Tardy, 69 merkins (94), 52 bbsu (72), 20:12 (37) = 203/67.7 PR
Lox, 45 merkins (77), 36 bbsu (64), 19:13 (56) = 197/65.7 PR
Hacksaw, 68 merkins (96), 63 bbsu (76), 18:03 (31) = 175/58.3 PR
Shop Vac, 36 merkins (78), 12 bbsu (44), DNF (53) = 175/58.3 PR

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Rust removal via building pyramids

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22 HIM descended upon Golden Corral, 6 of whom opted for the Fire Ant.  Prior to arrival YHC wrote out the exercises with sidewalk chalk around the grounds and was quickly reminded how rough the parking lot surfaces were around the grounds.  While it made for a few challenges to write things out, all was sketched legibly enough for the attending PAX to enjoy.   The fun was about to begin.

The boot campers ventured off with YHC around the A/O grounds.  Cabana Boy and Slow Jams were also present but YHC could not find them in the tags.  Cobains.   YHC was coming off a week of vacation and looked forward to getting back out with the PAX.  It was time to roll

Here’s what we did.

Mosey to Grace Presby parking lot for the warm up (just before the signs went up for voters).

Imperial and Hillbilly Walkers x 10 (D/C and I/C – Olaf  decided to make the exercise literal

5 burpees after each

Low slow squat x 10 holding into people’s chair after the 10th rep to do the following (all D/C and in cadence)  Morroccan night clubs x10, air press x 10 and shoulder tap x 10

Recover to standing position for 5 more burpees before 15 SSH D/C I/C and off to the Harris Teeter wall for:

Wall Sits while each PAX did 3 burpees.  Cha Ching had the best burpee form.  YHC did not.

Mosey to the back lot, into the fresh country air with accompanying humidity and the main event: Partner Pyramid Work – DORA style.

PAX paired off – 16 made for 8 teams of 2.  While Partner 1 started the pyramid, partner 2 ran to the opposite end of the lot, through the clean smelling aforementioned air, did an assigned exercise for each trip and returned to switch off, picking up exercises where the partner left off on the pyramid.

Run #1 & 5 – 10 burpees

Run #2 & 6 – 10 squats

Run #3 & 7 – 10 diamond merkins

Run #4 & 8 – 10 wide arm merkins

The pyramid was 10 lines total – 5 lines down and 5 lines back up

10 burpees

10 burpees and 20 squats

10 burpees, 20 squats and 30 merkins

10 burpees, 20 squats, 30 merkins and 40 flutters

10 burpees, 20 squats, 30 merkins, 40 flutters & 50 jump squats

50 jump squats, 40 flutters, 30 merkins, 20 squats & 10 burpees

40 flutters, 30 merkins, 20 squats & 10 burpees

30 merkins, 20 squats & 10 burpees

20 squats & 10 burpees

10 burpees

Work was done around a little mumble chatter (but just a little), PAX got better and finished just in time to mosey briskly to COT for a 1-minute geometry class.  A protractor ab exercise was completed for 60 seconds at varying degrees.  For some reason, 0 degrees was the preferred choice but we never quite got there.  At 0600, we called time and circled up for name o rama, announcements, prayers and praises

Announcements:

Convergence at WEP on 7-11

Classroom ready notebook fundraiser is in full swing and runs through the end of June.    Questions – reach out to Bonsai.

Praises were offered up and prayers were offered up for those battling addictions and for families as well.

NMM – In a time of crisis, all of us benefit from routines, disciplines and accountability – staying true to the values and standards that make us the leaders we are called to be – at home with our families, at our places of work and in our community.  In any crisis, a person can only rise to the level of their training.  As we work our way through this pandemic it is YHC’s hope for all PAX that they look around and know that no matter what they are going through, we all can use the unforeseen events of the past months as opportunity to enhance our resolve, encourage one another and to help one another accelerate in our development of all dimensions – physical, mental, professional, spiritual, the list goes on.

My thanks to Lutefisk for the call out and opportunity to Q.  It was good to get out in the gloom and accelerate with a great group of #HIM.  I’m thankful for all of you.

Honored,

Cyclops

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Great Way to Start the Week

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It was a privilege to Q the newest AO “Sweep the Leg” this week.  The term in one of my favorite movies, “Karate Kid”.  Lots of life lessons, bad 80s music, and my Hollywood crush, Elisabeth Shue. What a beauty!

Ok, back to the workout.  Pretty simple and repetitive.  Run a lap around the parking lot.  In the main lot, there were exercises (Carolina Dry Docks, LBCs, Merkins, Jump Squats – 20 of each) at each one of the four light poles.  Sprint between the light poles.  Run a lap around the parking lot..Rinse and Repeat.

Great job by everyone.  Lots of men getting better and encouraging each other.

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The Herd at Sweep The Leg

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Week 3 of Sweep The Leg was not about to be a letdown. Apparently, 24 other PAX posted to hold me accountable in ensuring they got the return on their investment, too. Gears started this AO a few weeks ago to present the PAX with an opportunity to push themselves harder and faster than currently offered at another AO, at least on a Monday. It is so easy to come out of the gates hot but the hard work is in consistency. Hard work was what we did for 40 of the 45mins this morning which concluded with some up hills and a jail break to ensure we finished as strong as we started.

Lots and lots of headlights kept rolling into the lot and as we were about to start the disclaimer, 4 more cars rolled in. So…
Sweeper identified…check (Thank you Cake Boss)
Overview  of Sweep The Leg for the rookies…check
Count off…25, are you serious?
Disclaimer…check

Warm up mosey out of the lot, L/T Len Patterson, L/T 160, L/T Dave Gibson Blvd and circle up at intersection with Ben Casey Dr.

Warm Up
Wind Mills
Imperial Walkers
Moroccan Night Clubs
5 Burpees

Overview of the pace. When I say “Get It”, it’s your fast pace or All You Got to get to the next stop. If you’re in the first wave of runners to get to the destination, we’ll be starting the exercises and doing them until the 6 got in.

Get It: To parking lot in front of GHES
Box Cutters
Dying Cockroaches
10 Burpees

Get It: End of straight way in front of the schools to the lot for Colosseum
5 Merkins

Get it: Run the GHMS drop-off loop then 1/2 the GHES loop taking us to the benches near the basketball hoops
20 Derkins
20 Dips
10 Carolina Dry Docks

Get it: Run to the end of the bus parking lot, run back, run to the end of the lot again and stop

Get it: Run up the long, never-ending bus entrance hill to just before Dam Rd and back to the start.
Mountain Climbers (keep the merlot down)
Peter Parker
Parker Peter

Get it: Run the remaining loop in front of GHES to the bottom of the hill on Dave Gibson Blvd.
5 Burpees

Get it: Run to 160, back to Patricia Ln (almost all the way back to the bottom of the hill), then back up to Ben Casey and thanks to Vuvuzela, circle up in the bank parking lot.
Merkins
Diamonds
Wide-Arm
American Hammer

Now really get it: Run down the straightaway back to COT.

Gears, I appreciate what you’re doing here. Thank You.
If anyone is still reading this, please wear black on Wednesday but something reflective if you’re running.

SYITG,
Maximus

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5

Webbs on Webbs on Webbs

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It felt so good to see my brothers on the west side. It has literally been too long. YHC was all smiles as the cars rolled up this morning.

Lately YHC has been reading a book titled The Ruthless Elimination of Hurry, so I wanted to incorporate a little bit of that book into this workout. Would definitely recommend the book for a perspective shift on our pace of life. One way that I’ve seen a slower and more methodical application in work outs is the Jack Webb. So YHC had some fun creating terrible combinations of workouts based on experience and what other HIM have inflicted upon yours truly.

0500 hit and the disclaimer was disclaimed. The Ruckers went one way, and the boot campers went another.

Short mosey to COP location at an unhurried pace.

COP
Burpee SSH Webb
1:5, 2:10, 3:15, 4:20, 5:0
Short Yoga Flow

Mosey to new spot at an unhurried pace

Bear Jack Webbs
1:2 ratio
Bear Crawl 1 Spot, 2 Bomb Jacks
Bear Crawl 2 Spots, 4 Bomb Jacks
To 10:20

Mosey to new spot at an unhurried pace

OG Jack Webbs
Merkins:OH Claps 1:4 – 10:40

Mosey to shovel flag at an unhurried pace

Ass Webbs
Squats:Al Gore Pulses 1:4 – 10:40

Ab Ripper X
25 of Each
In & Outs
Bicycles (Forward)
Bicycles (Backward)
Crunchy Frog
Fifer Scissors
Heels to the Heavens
10 x 4-Count American Hammers

YHC was happy to lead. The men brought it this morning.

COT

Announcements
Conversation at the Kingsley Amphitheater at 0700 tomorrow on racial injustice.
Olaf on Q at The Fort tomorrow
Royale on Q at Camp Thunderbird tomorrow
July 11 Convergence – JOC (May change to WEP)
Hog and Coyote Next Weekend
Bear/Dory – Beary 6K Thursday July 9 at 1900 – contact Cake Boss for more details

Prayers/Praises
Pray for Cash and his battle. Reach out to Cake Boss, Chicken Hawk, or Spud to know more specifics.
Prayers for Olaf’s mother and step father – struggling through separation due to addiction.
Prayers for YHC and M/2.3 – recently had a tongue tie cut and still working through latch

Via COT a conversation came up about the impact of pornography on each of us as men – and the detriment that it can bring to our lives. Check out The Freedom Fight if you’re having any sort of temptation or addiction to porn.

Link here.

YHC just started the 30 day challenge and would be happy to be your accountability partner. Reach out to me on Slack.

Punch List out.

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APFT at Golden Corral, version 1 of 6

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2nd Tuesdays of the month at GC will be the APFT and we’ll track progress.

Mosey to Lake Wylie Brewing for 10 windmills, 20 imperial walkers, 10 low slow squats.  2 mins AMRAP merkins for count, 2 mins AMRAP big boy sit ups for count, and timed 2 mile run.

Points are awarded for count/time bracketed by age group.

PAX, # of reps/time (scores), then total points/ave points
Maximus, 71 merkins (98), 66 bbsu (89), 13:04 (100) = 287/95.7
Gears, 59 merkins (92), 61 bbsu (89), 14:15 (99) = 280/93.3
Dark Helmet, 74 merkins (100), 62 bbsu (90), 15:17 (90) = 280/93.3
Long Duck, 75 merkins (100), 37 bbsu (69), 15:59 (91) = 260/86.7
Change Order, 61 merkins (94), 54 bbsu (86), 16:48 (77) = 257/85.7
BOT, 73 merkins (98), 54 bbsu (74), 15:17 (83) = 255/85
Olaf, 62 merkins (87), 50 bbsu (69), 14:17 (92) = 248/82.7
Body Wash, 67 merkins (94), 32 bbsu (54), 15:31 (84) = 232/77.3
Grout, 44 merkins (76), 38 bbsu (66), 16:41 (78) = 220/73.3
Lutefisk, 52 merkins (76), 50 bbsu (69), 17:29 (63) = 208/69.3

It’ll be interesting to see the progress, we’ll be doing this 5 more times so don’t be afraid to start in July!

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10

Scavenger Hunt

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Arrive in parking lot (Lake Ridge clubhouse) to find your name in a socially distant parking space. 20 SSH IC to warm up.  Also in the parking space is a tri-folded piece of paper.  Each HIM has the same information, just in a different order. YHC explains to the PAX that in order, they need to complete the scavenger hunt. Side 1 of the trifold is a clue, the answer is a street in the hood. At the end of each said street is a pain station. Complete all 5 in order and end in your parking space.  If you can’t figure it out from page 1, flip to page 2 for additional clue. If you can ‘t get it or don’t know where the street is, flip to page 3 for the name of the street and directions. If you use page 2, that’s a 10 burpee penalty for each time you use it. Flip to page 3 another 10 burpee penalty. Don’t look ahead and be honest. Should get about 3.2 miles in.

1.1-Also known as Wild Celery (1.2-Synonyms include heavenly, divine, holy… she may also hava a halo  1.3-Angelica Lane, clubhouse road all the way at the end of the estates)

2.1-The last color of the rainbow (1.2 Think of ROY G BIV  2.3 Violet Ct, left at the clubhouse, 1st right turn)

3.1-A plant that is pink or magenta (3.2 Starts with F  3.3 Fuchsia Ct, take coralbell to betony [where half shell/router live] then left on fuchsia)

4.1-An herb commonly found in Italian dishes (4.2 Cancer from sunburn is AKA ______ cell carcinoma 4.3 Basil Ct, back from Fuchsia, off of Coralabell, right on Hazel then turn right)

5.1-An herb AKA coriander (5.2 Mexican restaurants often use ________ lime rice 5.3 Cilantro Ct, after Basil, hang a right on Hazel then right on Cilantro)

 

Mile High wins the fastest time back. Olaf cheats by cutting through yards and power line openings, but thought hint 4 was Rosemary, so he ran about an extra mile. #deservedit. Pothole hung in there and knocked out his penalty burpees. Poor Cha Ching… He thought Fresia was Fuchsia… unfortunately, that was literally the opposite side of our hood.  He earned an extra 2 miles of running. Since that was his second stop, he swore it wouldn’t happen again, so he had to make sure he got it right… it’s only burpees right?  50 penalty burpees for Cha Ching.

Total workout time was almost spot on at 45 minutes.  Thanks HIM for coming out for this one. We were OYO but not OYO this morning.  AYE!

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