Tag: Poppins

Rankel and RJ

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Seven pax met at Honey Badger to honor two heroes and get some miles in.
Disclaimer given.  Began with stretches (honeymooner, downward dogs) to prep for the main event.  Two pax left for a run, leaving five for the hero workout portion.

Warmup
Ran a 400m loop
SSH (10x I/C)
Windmills (7x I/C)
Imperial walkers (10x I/C)
Moroccan N/C (10x I/C)

Hero workout #1: The Rankel [image with bio is attached]
6 thrusters (cinder block)
7 burpee pull ups
10 KB swings (cinder block)
Run a 400m loop
Repeat for 23 mins, as many rounds as possible

Light mary in between hero workouts: flutters, hello dollies, LBC (all 10x I/C)

Hero workout #2: The RJ [image with bio is attached]
800m run
50 feet of murder bunnies (cinder block; done on the grass section near the ROTC…great recommendation from the site Q)
25 merkins
Repeat (we got two good rounds in)

Put blocks back to their cozy stack.

Runners returned and all seven of us were able to get one (1) big boy sit up achieved before 0600.

COT
Prayer/Praises
Park, Tootie, and their entire family.
Our kids that are thinking through what/where to go after high school.
Joy and continued well-being for expectant pax/families.

Rankel Bio

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Push It Real Good

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Arrived early to walk the parking lot, still trying to figure out the plan for the morning. One thing was certain, we needed to start fast, because it was cold!

9 PAX showed at the Snake Pit (and another 5 at Bushwood) on a cold and crisp morning. With the traditional tunes blaring, and the chatter already strong, YHC stepped into he ring and gave the disclaimer. Being my first kettlebell Q, a strong disclaimer was given. We ran off the boot campers and got started.

Warm Up
20 SSH IC
10 LSS IC – hold
10 MNC’s IC while in Low Squat Position
10 Windmills

Buy In
11’s (or 22’s – depending on your interpretation) with KB Merkins and Snatch’s. All reps were completed.

This warmed the PAX up real quick. Or perhaps it was the playlist that took some PAX back to their middle school dance days. Evidently, 12-13 year old’s did not realize what Salt-N-Peppa were talking about.

The Thang
Farmer’s carry over to the adjacent parking lot, where 4 stations were set up. Each station had 3 exercises with a goal of 20 reps per exercise. Between each station, PAX were to run quick lap around the parking lot.

Station 1
Curls – 10/each side
Goblet Squats
American Hammers

Station 2
Single Arm Thrusters – 10/each side
Tricep Extensions – 20 or 10/each side
Standing Oblique Crunch – 10/ each side

Station 3
Kettle Bell Swings
Single Leg Deadlift -10/each side
Halos – 10/each direction

Station 4
Lawnmower Pulls – 10/each side
Front Raises
V-ups

Most made it through 6 stations. Then we farmer carried back to CoT. We had time for one set of LBCs, and the boot campers arrived back, though one was sitting in his truck? It was cold out.

Announcements. Prayers for recent loss within PAX family and workplace. Praise for Bitcoin’s new addition.

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Richard John Webb, Esq.

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5 PAX

Disclaimer
YHC added, I’m not taking responsibility for you following my suggestions until 0600.

1 mile buy in. Spiderman pushed the pace to 7:30/mi

Bobber joined us. 6 PAX

Warm-up
Wall sit for 6
Tibialis Raise
SSH x40
IW x40
HW x40
Yoga
Monkey Humpers x10

Mosey
Leg Sequence
1 burpee
2 bomb jacks
3 jump squats
4 jumping lunges (2 each leg)
5 Bobby Hurley’s (also renamed to every Duke basketball player I could think of on the fly for Mainframe’s “benefit”)
6 split squats
7 Carolina Dry Docks (on of these things is not like the other ones)
8 lunges (4 each leg)
9 monkey humpers
10 squats

Mosey
Leg Sequence
Added Bulgarian Split Squats in cadence x11
Added 1 pistol squat

Mosey
Bear Crawl the car rider line at the elementary school
Leg Sequence

Mosey to playground
Dick Webbs (Richard John Webb, Esq.)
We made it to 7 rounds. That’s:
– 28 pull-ups
– 112 merkins
We did another leg sequence in there to mitigate the lactic acid in our arms
Getting to ten rounds of this (with legitimate form) seems difficult. Challenge Accepted

Mosey back towards COT
Stop for Bulgarian Split Squats on the way

Finished the 28 merkins at COT
Flutters in cadence
Pigeon Lunge to hit 0600

Great to be out at The Ranch. Solid mumble chatter and Tressel proved he can still respectfully hand us our rear ends. (I’m paraphrasing Mainframe’s spot on observation)

NMM:
Here’s an actual text thread of me texting stream of consciousness:

Poppins: So whatcha thinking for tomorrow? Wanna hype appropriately lol
Me: Angry college professor takes out aggression on non-syllabus reading students
Poppins: So same old?
Me: Pretty much

(Then I was struck by a little more and I’m getting the vision of an eventual video trailer promo here)

Man who loathes the phoniness of Disney World is forced to pre-book meals at places he cares very little about visiting much less eating. And his only solace is an ability to bear crawl and perform burpees in the school parking lot before the sun rises.

I’m thinking the trailer ends with a clip of the man saying,
If it were up to me, I’d drink a nice whiskey neat and stare into a fire. But it ain’t about me, so I’m trying to live third and watch my kids have a good time. What a great opportunity to work on not being a selfish a-hole

I think there’s something here…I’ll keep work shopping it a bit

Thanks Bobber for sharing the Gaffigan bit on Disney. It will seriously be a good opportunity for me to work on not being selfish. If I’m gonna spend the cash on Disney, I might as well not ruin it with my attitude, right? https://youtu.be/eYacdfsORec

Prayers for wisdom when dealing with teenagers
Praise for my M being named Teacher of the Year at GHMS

Thanks Poppins for the opportunity to lead:

—
Band Camp dismissed

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When in Rome

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It was a somewhat cool morning but 4 Pax gathered at The Coliseum for some exercise. Right when Long Duck said so the lights came on and I was a bit relieved we had something to work with. Started with the disclaimer and we went for a mosey and then rounded up  for a quick warm-up with the following reps:

Windmills, SSH, Plan Position, Downward Dog, Honeymooners, and Calf stretching

Moseyed a bit more down the property and ended up at the very entrance of the Roman Wonder where we started off with a 4 Min Tabata, cycled through those exercises and 8 second rest breaks until we were through all the exercises.

Knee ups, LBCs, Arm Circles, MTN Climbers, Flutters, Split Lunges and Planking

Moseyed down further on the property line and found another small parking lot area where we did a second Tabata which included Burpees and a bunch of exercises.

Merkins, SSH, Skaters (Side Lunges), Squats, Flutter Kicks and a couple more…

Meanwhile this whole time Long Duck and Shower Curtain are just warming up the mumble chatter.

Next we moseyed to the track area and started the next portion of the workout, WEB’s with laps in-between.

Did 4 sets of each exercise, 1 of the first exercise and 10 of the second. Every round goes up with a ratio of 1:10 2, 20, 3 30 so on.

We did 4 laps including many reps of merkins, squats and plank jacks. It was rad. Especially Merkins. I knew that was Shower Curtains favorite so I didn’t want to disappoint him! A bit of payback from the recent Q of his at ROF, lost count of merkins that day.

At this point it was getting a little quieter but not much and we were slowing down a bit, well atleast I was…

On to the next portion, moseyed back to COT and removed the 4 Cindys out of my truck and the buyout was 100 overhead presses and 100 curls.

Finally we did some Mary and wrapped up with a COT and I shared a bit of what’s been on my heart with the flesh vs the spirit decisions we make on a daily basis and the daily challenge to abide in Him.

Straight Up shared his word of the year “joy” shared how we are to be the guardians of joy in the family and I couldn’t think of one good reason to argue with him on that so I’m going to try that out in my home.

Good way to start a Tuesday!

 

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Fort Mill Tour – No Charge

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We had 20 men show up this morning at Block Party.  Alot more than I anticipated, but it’s good to have a big crowd.  After a quick disclaimer, we did the typical warm-up exercises (SSHs, Imperial Walkers, Windmills).

I explained to the Pax, we would be on the move this morning, touring Fort Mill.  Our first stop was the Hardee’s parking lot.  Once everyone arrived, we did the following exercises:

20 Squats

15 Merkins

10 LBCs

5 Burpees

Next stop was Unity Church on Tom Hall, instead of taking the shortest route, we ran down Spring Street to Leroy and met at the front of the church.  The same exercises were done by the Pax.  We continue our tour around town to the Church of God parking lot on Academy Street.   Once exercises were complete, we moved to the next stop, the parking lot across from the gas station on Spratt Street.

Our fifth stop was the Fort Mill Church of Nazarene on Harris Street.  We took the longer route up hilly Massey Street to Harris Street.  Again, another round of exercises.  Our last stop was Walter Elisha Park.

We then made our way back to COT for one last round of exercises. Total distance was a little over 3 miles. The continued theme from Monday’s Q, “No Shortcuts”.  We took the longer route to each location.  The routes were hilly and more difficult, but we are better than when we started this morning.  Keep getting after it.

Great job everyone!

 

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Power of Ranch

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Another split Q for two IR guys: Ruby Slippers (restricted arm movement) and Harry Carry (restricted jumping-related exercises).  Total of eight pax in attendance.

Ruby started and did:
Took the PAX to the front of the school for some leg work. Planned 4 laps around the car rider loop with an exercise to be completed in each turn of the loop. At the completion of a lap the PAX were instructed to head to the benches from some Bulgarian Split Squats and Step Ups.  Here was the flow:  Lap 1 – 10 Jump Squats in every turn and then complete 15 BSSs per leg and 15 Step Ups per leg,  Lap 2 – 10 Jumping Lunges in every turn and the complete 15 BSSs per leg and 15 Step Ups per leg,  Lap 3 – 10 Squats in every turn and then complete 15 BSSs per leg and 15 Step Ups per leg,  Lap 4 –  10 Alt. Lunges in every turn and then complete 15 BSSs per leg and 15 Step Ups per leg.  Legs were definitely pumped after those 4 laps.  The PAX were passed on to HarryCarry for more torture.

Harry Carry (focus on arms) :
Thang 2.1: grab a bench and derkins (20X IC)

Thang 2.2: Suffer in place:
Pax split into two groups (P1 & P2): half ‘suffer in place’ while the other half do the exercise noted for 1 minute straight.
Suffragettes do Low plank, Exercisers do Merkins
Suffragettes do wall sit, Exercisers do bobby hurleys
Suffragettes do Balls to the wall, Exercisers do leg lifts
pax swap places and we go through the above again.

Thang 2.3: Fish tracks
move forward per the below, then stop and do exercise noted
bear crawl – merkins
crab walk – LBCs

Run to COT and do Big Boy Sit ups and mak tar jais. Fini.
Prayers for Senator who has since contracted COVID.

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Pantheon Party of 4

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YHC rolled into Pantheon about 10 till 5:15 to find Slapshot cooling down from doing what he does at ungodly hours of the morning. Shortly after 38 Special pulled up and there was some mumblechatter until 5:14 and we could see Flounder rolling up on a bicycle to make 4 PAX

We promptly began, YHC disclaimed the bunch and we started a warmup right there with the following:

Windmills

Cherry Pickers

Plank Position- Honeymooners and Downward Dogs, stretched out the dogs considerably

SSH

Low and Slow Squats

Moroccan Night Clubs

Cyclops

After warm up we moseyed over to the bike racks and I told the PAX the plan

DORA

We broke up into two teams, plan would have been to break up into two teams regardless of PAX showing. Point is to keep the group together in cadence to ensure proper form, picked that up from Boss Hog a couple weeks ago and loved the idea

Job was to complete the following:

100 Merkins

200 Dips

300 Squats

Team 1 PAX began on the Merkins and Team 2 went off to run a lap (Small lap around parking lot)

When Team 2 returned we picked up where team 1 left off and continued through the progression.

Once completed we Moseyed back to the front of the parking lot where a series of cones were set up for a series of exercises making our way across the parking lot.

At first cone 5 burpees OYO then we jogged to 2nd cone where we did 5 more burpees, then we lung walked to 3rd cone where we did 5 more burpees, next we bear crawled to the next cone did 5 more burpees and finally broad jump burpeed to the final cone where we finished with 5 more burpees

Last challenge was at the Ampitheatre, quick mosey over to the base and YHC explained the challenge.

Starting at bottom of hill we did 3 Worst Merkins Ever

Moving up to 2nd, 3rd, and 4th levels of Ampitheatre we did 10 big boys at each level and then finally did 30 monkey humpers

Mosey back to shovel flag for 2 minutes of Mary

Hello Dollies and the lowest hurdle ever (stretch)

Fishsticks joined us then, he was running the streets of TC for the fun of it and we think using Drones to spy on us 🙂 j/k

YHC shared a message I have picked up from David Goggins “Can’t Hurt Me” about hardening our bodies and minds to prepare for the next inevitable obstacle, challenge, trial etc. To do this we need Discipline not Motivation, which is fleeting.

Flounder shared a new year challenge to re-engage, re-commit to being the best men we can be and getting back into good habits like spending time in the Word.

Prayers, Praises and Announcements were said and then YHC worked in the namorama I had temporarily forgotten.

Great Morning, Aye

 

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68 Years of Impact

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13 Pax posted to The Ballroom on a crisp Dec morning with meteors falling and new and veteran pax rising.  Triple Lindy was honored at the start despite his DR status.  Our FNG was introduced.  A Disclaimer was proclaimed.  And then the fun started.

The Thang

Mosey to the football field with some carioca along the way

COP — SSH, Seal jacks, Mtn climbers, Windmills, Hillbilly Walkers, Burpees

Line up along goal line facing the field

Mosey to other goal line via lunge walks, bear crawls or combo of the two with stops every 10 yards for Merkins x10 at 10-30-50-30-10 and Squats x10 at 20-40-40-20-goal line

Plank series

Return mosey to original goal line via backward lunge walk, crawl bears or combo of the two with same stops and exercises on the return trip

COP — each pax calls an exercise and counts # of reps that match # of yrs he’s been posting at The Fort

Mosey to grass area halfway back home from football field

COP — Knee-tar-N’diaye, Freddie Mercury, Back scratcher,  LBC,  Superman

Mosey to school side entrance and form two lines for relay across parking lot and back with pax holding plank or Al Gore while they wait

Mosey home

COT

Moleskin

A lively festive spirit prevailed from pre-launch right through to the end.  Thanks to all the pax for the enthusiasm and energy today!  Many thanks to Cake Boss for the pre-marketing, which brought out a great crowd (but not CB!).  Hope the extra Zs paid off CB!

The remainder of the Geminid meteor shower entertained the pax throughout, at least while they weren’t comparing notes on favorite Tuesday night wines (@Pusher @Cheddah).

Poppins rallied FNG Dirty Bird for his first post.  His brother,  Spud, in the northern CLT burbs hadn’t been able to get him into the Gloom but a push from Poppins plus extra encouragement from CB sealed the deal.  Glad to have you among the pax, brother!

The cumulative years of experience among this group of pax was 68 years — an average of 5 years/pax.  And that’s’with a group that included 2 pax in yr 1 plus an FNG.  Excluding those three we had an average of 6.5 years.  Clearly this thing has legs!

Even in my 10th year, mornings like this make me feel young and like we’re only just beginning.  Long live The Fort!

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Nas on a Nasty morning at Varsity?

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11 met on this misty/chilly morning at The Varsity. Band Camp led off with disclaimer that covered both he and I (fortunately). Then 3 PAX went on their own for a long run. The rest of us followed Band Camp the get started.

From Band Camp:
This morning I kept the yoga simple under the awning as rain was approaching:
We built up in segments to flow through Surya Namaskar A. Then had time for one sequence of Surya Namaskar B.
YHC passed the reins over to Kermit at exactly 0530. Always an honor to lead any workout, but leading Broga is an enjoyble chance to maintain focus through some excellent mumblechatter and groaning from the PAX.

From Kermit:
I thought we should wrap up the work week with some fun. And with the dry conditions and good lighting under the awning, I gave my “message” to the PAX: “Everything will eventually come to an end, So try to savor the moment, cuz time flies don’t it. The beauty of life, you gotta make it last for the better, cuz nothing lasts forever.” – Nas

Let’s get to work.

We left the dry comfort of the awning and moseyed through the rain to the stop sign at the bottom of the hill.

The Thang
ELEVENS – burpees at bottom of the hill and pull ups at the top of the hill.
We may have referenced the lyric “savor the moment” a couple of times.
Band Camp and Poppins led the way, and finished with a few minutes left in the gloom. A DORA of merkins, squats and more hill running was waiting for them.

Back to CoT, and joined back up with the runners.

NMM, Announcements, Prayers & Praises.

Thanks to Bodywash for the opportunity to lead.

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Changing of the Guard

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28 PAX joined in the gloom for a brisk morning at Block Party. Though the temps were in the high-40s, the wind cut and made it feel much colder. Most were ready to get started and warmed up.

Bobber led off with the disclaimer, then we moseyed to the bank parking lot and circled up for 25 SSH IC. Moseyed to the Hobo’s parking lot for:
15 IW IC
10 Windmills IC
10 Cherry Pickers IC
10 Merkins IC
10 LSS IC
Held low squat for 10 MNC IC

Bobber, fighting back tears, then let go of his beloved BlockParty and passed the shovel flag to YHC. It was quiet as a mouse, absolutely no chatter was mumbled. So we did 5 burpees OYO to get back into it. 

The Thang
I explained to the PAX that I started F3 on a Monday at STL, where Pusher (in attendance) led a great workout, and I was encouraged enough to return the next day. The next day happened to be BlockParty, with CakeBoss on Q. It was a brutal morning, full of pain, so I thought we would do it again. 

3 lanes of bear crawls
5 burpees to exit the low side of the parking lot onto Main Street
Run up Main Street, back to the parking lot entrance on Clebourne Street.
5 burpees to enter the parking lot.
Plank for the 6.
This circuit continued, but the lanes changed to:
3 lanes Burpee Broad Jumps (a whole lot of mumblechatter and requests for a suggestion box)
3 lanes Duck Walk
3 lanes Toy Soldiers

Jogged back to Cot for 3 minutes of Mary.

Name-O-Rama, Announcements, Prayers & Praises. 

Thanks to Bobber for his leadership while Site Q, and providing the opportunity for YHC to continue the tradition at BlockParty. 

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