Tag: Pothole

Webbs FEAST and Hill Repeats

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The day started with a 15 minute EC ruck around the parking lot at 0500, then I went back to meet the rest of PAX so we can get started with the jack webb FEAST, full body workout was guaranteed starting with upper body, then core and finally legs.

Quick mosey to the roundabout for a warm up ceremony:

Windmill
Weed picker
Moroccan night club
Low slow squat
Low slow merkin

Run uphill, do 10 jump squats and run down for the following:

A variation of the Jack webb (not named yet but for now I’ll call it Iron Man Webb)
1 merkin, 4 shoulder taps
2 merkins, 8 shoulder taps
3 merkins, 12 shoulder taps
Progressive to 10 merkins and and 40

Shoulders really felt this web, I had forgotten how much shoulders burn during this circuit so we had to take a break twice to relax the shoulders and arms so we can finish our jack web.

Run uphill
10 jump squats
Run downhill

Captain Thor
1 big boy situp,  4 american hammers
2 big boy situps,  8 american hammers
3 big boy situps,  12 american hammers
Progressive to 10 big boy situp,  40 american hammers

3 rounds of Superman to stretch the abs.

Run uphill
10 jump squats
Run down hill

Lt Dan
1 squat,  4 single count lunges
2 squats,  8 single count lunges
3 squats,  12 single count lunges
Progressive to 10 squats,  40 single count lunges

Run uphill
10 jump squats
Run down hill

Went back to COT for namearama, announcements, praises and prayers.

Welcome FNG OSCAR the Grouch, I’m hoping to see him back at the gloom after the pain feast on his first day out. Thank you Cyclops for the opportunity to lead.

TINSEL OUT!

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Stuck in Head

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Nice cold morning to move some weight in the gloom.  4 HIM + YHC showed up to get the day started off  with the #DRP.  Noticed Tinsel was already on station and rucking upon my arrival right at 0505. Good on ya.  Glad to have you back in the Gloom.

In prep for the beat down I got it in my head I wanted to get in at least two miles plus some work so I set out to plan for that.  A little help from Pothole, #Sheildlock, and the plan was set.

All Pax arrived, quick disclaimer from FishStix and we all parted ways. Explained to the #Ruckers that I wanted to get 2 miles in.  Not an extremely hard target but would require some pace to accomplish the workout plus the miles and off we went.

NO Warmup- Ruck to 1st stop- Storage Units at Silver Ridge DR and Lake Vista Blvd ~1/2 mile mark.

15 squats 10 merkins

Rucks Across 98 begin Rucked Mosey/Shuffle all the way to 2nd Stop- The Fountains. ~1.1 miles

20 Ruck Curls for the Girls

15 Ruck Swings

Ruck up the Hill stop 3- Day Care Center

5 Man Makers

Ruck down 160 to Stockbridge to stop 4- Church Driveway

5 Man Makers

Mosey Ruck/Shuffle down to to Stop 5- Garbage Can Alley ~1.7 miles

20 squats

15 merkins

Ruck around the tire store and O’Reilly’s back up past HR to Stop 6 Red Bowl ~1.9 miles

25 Ruck Curls for the Girls

20 Rucks Swings

Ruck to Stop 7- The Hole ~2.09 miles

5 man makers

10 OH Presses

Ruck back to COT ~2.2 miles

Rucked Mosey/ Shuffle was planned but some prodding from Pothole and we did more than even I had planned for. Never a bad thing to push the envelope. This pace also allowed us to get in more work at COT.

10 DC Flutter kicks with Ruck Press

25 Ruck hammers

10 Manmakers

5 Merkins

10 Big Boy Ruck SitUps

Duck Out!

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Jack of all Kinds and The ShovelFlag Switch

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21 Pax showed up for the Slug-fest that was a Cha-Ching and YHC’s Co-Q.  All Pax arrived on time for the special 0500 kick off. I was taking the #ShovelFlag at the end of the Beatdown so we wanted to do something brutally special to mark the occasion.

Quick disclaimer and we where off and rolling. Cha-Ching had the 1st 30 minutes and didnt’t disappoint.

Mosey to the end of the BEst Buy /Pet Smart Parking lot.  30 SSH- Mosey on to the other side of Home Depot 15 bomb jacks, run back to spot by Petsmart 20 smurfjacks, run back to HD 30 seal jacks, run back to PS, 30 plank Jacks.

Mosey over to the wide parking lot in front of PS.  Break up into two groups for a new take on Bone the Fish.

Bear crawl up two parking spaces then side crawl down the line then up two more, rinse and repeat. Total parking lot length was about 15 spaces.  At the end do 30 squat jumps. Bear Crawl down and back again , do 20 donkey kicks. Then we bear crawled up two spaces and side shuffeled the width of the whole parking lot. Continue this down the length and did 10 burpees to complete the movement.

Mosey over to the fountain 3 types of burpees before time expired on the first 30 minutes.

5x Kracken Burpees, 5x knee slap burpees and 5x 1 leg burpees.

At this Point I took the Reins:

The Shovel Flag Switch

Split PAx into teams of 3.

MAX REPS TO FAILURE

P1s = Body weight in the lower level of stair alley

P2s= Run between groups: up/down the stairs

P3s= Cinder blocks

Basic rules: P1 Starts on the bottom level of the outdoor patio across from Just Fresh doing Max Rep Body weight exercises.  P3 moves to the dead end side of the parking load and does max reps of cinder block exercises. P2 starts with P3 and runs roughly 100 yrds up and down the stairs to P1. Upon arrival they switch. P2 does body weight and P1 runs up and down the stairs to P3 and they Switch as per the above.  Rinse and repeat through the various exercise combos.

Exercises:

Round 1- P1- MTN Climbers P3- Block Squats

Round 2-  P1- LBCs P3- Block Swings

Round 3- P1- Squats  P3- Block Curls

Round 4- P1- Bomb Jacks- P3- OH Presses

Round 5-P1- The Claw( Thnaks PotHole)   : P3- Block Hammers

Round 6 P1- Merkins  P3- Squat Thrusts

Round 7 P1-Peter Parkers P3- Alt Hand Block Merks

Round 8 P1- BBS  P3- Man Makers

We Made it Through 6 rounds finishing on Squat Thrusters and Merkins.

With 4-5 minutes left we picked up the cindys, beatdown boards and laundry pile( it was decidedly warmer than some of us expected)  shuffled back for COT.

I accepted the Shovel Flag and look forward to growing the reputation of the #Swamp as a smoker AO in The FORT.  Appreciate Cha-Ching thinking of me to take over for him. It’s an honor!

Duck Out!

 

 

 

 

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Olaf coupon buffet at Golden corral

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My knee was still recovering so minimal running was on the buffet. Luckily I have more than enough coupons to entertain the PAX crammed into my garage so the couponmobile was loaded down and sitting low rolling into the coral.

Short mosey after disclaim was disclaimed over to a warmup a Rama. It’s been too long since the actual workout so I’m going to list some of the staples I usually go for along with a few I remember.
Lots of SSH to start. I remember a comment about my knee must not hurt to do SSH so I made sure to add a couple 20-30 once the mumble chatter started for good measure.
Then a magnificent Peter Parker followed by Parker Peter screw up by YHC.
Then it wouldn’t be a snowman Q without a full circle of hump.
A little longer mosey to the church parking lot across the street where the coupons were organized into a painful sequence starting with picking up something awful and awkward and ending with battle rope AKA hose tug.

Oh and don’t forget the timer to rotate obstacles being the pull-up dead hang as the center attraction.

Everyone got better except DoaH and Spiderman who chatted the whole time like two schoolgirls at summer camp. Anyways it’s always an “interesting” time and muscles you don’t normally use were sore for days following.

Thanks for the opportunity to lead Lutefisk.

Until next time stay frosty my friends.

OLAF

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8 Cinderblocks of Christmas

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Always glad to take on a Q at the Abyss! Great AO.  6 Beasts + YHC came out for the Iron Pax inspired “8 Blocks of Christmas” Having Q’d 3 beat downs recently with no Cindys I felt it was time to call that number. Thank Goodness Copyright keeps an emergency Cindy in the van at all times. Otherwise someone would have been carrying a 25lb weight or a 45lb paver.

0515- All veteran Pax so quick disclaimer and a short mosey around the front parking lot.. Circle up for COP

Windmills x 10 Imperial Walkers x 20, Hillbilly Walkers x 20, MNCs x 15, Front and back Arm Circles x 15 each.

End COP with 21s- 21 SSH IC only counting the first 5 out loud, with all Pax stopping at 21 together. Burpee penalty if we get it wrong.  IT was real early cause there was still some audible counting after 5.  Needless to say we missed on the 1st go round. 3 Burpee penalty. Got it right on the 2nd round. Mosey to the truck and everyone grab a Cindy.

I have been nursing a hamstring the last couple weeks and decided to forego alot of running in this workout. So instead of running we did an OH Cinderblock Carry(OHCC) from front parking lot to rear track area. Mumble chatter started quickly on how long a walk that was.

The Thang -8 Blocks of Christmas                                                                                                                                 8 total exercises, 4 per side  with the mode of transport being the OHCC of ~80- 85 meters.               Exercises

  1. 50 x OH Presses  OHCC to other side 1a. 50 x Curls for the Girls OHCC back to other side ( you should get the picture)
  2.  50 x Block Squats OHCC —>2a. 50 x Block Big Boy Sit ups- No it was holding the block not setting it our your feet.
  3.  50 x Ground to OH –> 3a. 50 x Squat Thrusts
  4.  50 x  Block Swings —> 4a. 50 X Switch Arm Block Merkins- 1 hand on the the block 1 a hand on the ground and do a merkin- Switch and repeat. Thanks for that great Idea Survey Says.

We completed then Whole Thang and OHCC back to COT.

All in all the Pax did in the ballpark of 1100 meters of OHCCs and 400 cinder block reps across 8 exercises this morning. Key takeaways- Cinderblocks get really cold when sitting the the back of the truck all night. Get thicker gloves.  The feeling comes back in your fingers around GTOs and Squat Thrusts. Copyright can always be counted on to have at least 1 “emergency” Cinderblock in the van at all times.

Prayers for CAH and Decibel’s mentoree.  Pax/ family of Pax dealing with Cancer/ family loss, marriages.

PreHype for Jan 3rd Shovel Flag hand off at he Swamp.  Beatdown will be kicking off at 0500. Co-Q event with a fast and burpeeish 30 mins and a hard and heavy 30 mins. Spread the word. Plan accordingly.

Thanks Copyright for the Opportunity to Lead these #HIMs this morning.

Duck Out.

 

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Keep It Together

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15 PAX checked the weather report this morning and found that the pending rain storm was fiction.

The Thang

Mosey around the HT lot to the back side of the auto supply store for COP.

  • IW
  • Windmills
  • Potato Pickers
  • Monkey Humpers
  • Hillbilly Walkers

Mosey up to lot beside Walgreens for “The Rollercoaster”.  Simple routine for the PAX:

  • 30 Second Exercise
  • Lap Around the Lot (Walgreens and Jersey Mike’s)
  • 60 Second Exercise
  • Lap Around the Lot
  • 90 Second Exercise
  • Lap Around the Lot
  • 60 Second Exercise
  • Lap Around the Lot

Then we repeat… basically so it looks something like this:

90   #   #   #   #
60  # # # # # # # #
30 #   #   #   #   #
Exercise Duration
BTTW 00:00:30
Flutter 00:01:00
LBC 00:01:30
Squats 00:01:00
Burpees 00:00:30
American Hammer 00:01:00
SSH 00:01:30
Merkins 00:01:00
Bombjacks 00:00:30
Peter Parker 00:01:00
MNC 00:01:30
Parker Peter 00:01:00
Mountain Climber 00:00:30

Mosey back to COT for around 2 minutes of Mary.

NMM

The goal of today’s workout was to have all the PAX pushing together.  Often when we get into “routines”, we have some pax finish and others who do not.  Today’s goal was to keep it all together, so instead of reps, we essentially did AMRAP for time.

 

Announcements:

  • Nessie next weekend
  • Sometime in November will be a convergence with a panel about life lessons from the recent HTL.
  • Read your Newsletter

Prayers up for Marriages, Kids, and Sickness and Suffering.

 

Honor To Serve.

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Garbage Crawl

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We had a strong group of 18 men that did a Garbage Crawl and took in the scent at the best smelling AO in the nation.  We embraced the suck and crushed the workout!

A quick Disclaimer was given and we were off.  However the Q forgot to ask about FNGs.  There were 3 and they dominated the workout today.

Mosey between dumpster one and two and circle up.

IW x20, CDD x15, Cherry Pickers x20, Merkins x12, Windmill x20, LSS x20-

Split into two groups

Group 1 BTW Group 2 Lunge Walk Halfway and sprint rest of way, run back- then switch.

Wall Sit, Crab Walk half way, backward run then back to wall and switch

BTW- Caveman Walk Halfway- sprint run back- switch

Wall Sit- Bear Crawl half way- backward sprint, run back- Switch

Mosey to half wall behind oil change place (finally away from the stench):  Partner up for some Dora

100 Irkens, 200 step ups, 300 squats- other partner runs in front of Napa- er O’Reilly or whatever that place is.

Do LBC x50, Freddy Mercury x50 and Hello Dolly x50

Finish off with some tens: 1 Derkin to 9 dips, 2 to 8 and so on.

Mosey to COT.

It was  a great mix of vets and rookies.  This is the first time in a long time I was able to welcome 3 FNGs.  Pretty awesome keep them coming.  My bad for not identifying them earlier.

Thank you for the chance to lead the AO I was previously site Q at.  What a blast!

 

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The Terrible Awful

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Where is the weather break ,man?  91% humidity at 0515.  Dang, son.  While sweating through their shirts, everyone at least kept them on.  Confident we would have at least 1 invisible shirt guy had he posted at GC today…(Looking at you @ChangeOrder)

Mighty 11 today with 1 @Fishsticks just running.  Odd.  Bit of a #ForestGump situation if you ask me.  We ran- but ran and did stuff.

The #TerribleAwful

  • Start at Bank. Run to bottom of Hill.  5 X 3-Merkin Burpees.
  • Run up Hill. 5 Bombjacks.
  • Run to Wall- Lunges then 10 CDD
  • Run to Bank- Bear Crawl then 20 LBC
  • 1 lap includes 1/2 mile run
  • Shoot for 4 laps.  If you’re not first, you’re last.

Results:

The Pax crushed between 4 and 6 laps.  5 laps=   2.5 miles, 25 3-merk burpees, 25 bombjacks, 200 lunges, 50 CDD, 200 Bear Crawls, 100 LBC.

 

Naked Man Moleskin

Well, well, well.  Look at Lutefisk just killin’ out there.  Holmes took off like a bat outta hell and never gave up the lead.  AND takes the #VirtualTrophy for today, tying Sir Topham Hat with 6 laps.  So dog gone proud of that man.  Mile High showed up at the work out from a 3 mile pre-run with what has to be a city issued, professional construction grade, flood light on his forehead. I’m still seeing streamers.  Maybe that’s why he was in front of me all morning- because I was blinded… nope.  My man, MH, is feeling it and got in 6 with Lutes.  Slapshot pushed YHC to complete our 5.  Kept saying something about Iron PAX leg beatdown and running on stumps.  Probably would have given Lutes and MH a challenge and left me for dead if he was 100%.  With Darkest hot on our heels, would he have stopped for roadside assistance?  One can only speculate.  38, LJ, Davinci, Pothole, Cheddah, and Uber showed particular grit.  Bit of 0-60 kind of morning.

Studying a devotional this week within our #shieldlock: “Uncommen: Words from Husbands Dads and Leaders.”  How does your language impact others around you. Are the choices you are making influencing others for good?  Lifting up or tearing down.

“With the tongue we praise our Lord and Father, and with it we curse human beings, who have been made in God’s likeness”- James 3:9

“Wise men store up knowledge, but with the mouth of the foolish, ruin is at hand”- Proverbs 10:14

Your words matter.  Choose wisely.

Aye!

https://www.bible.com/reading-plans/4419/day/2?segment=0

 

 

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Sometimes You Are The Six/IronPax wk2

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This is simply one PAX’s IronPax story.

Of course you can see who is posting this backblast, but that is really not relevant.

You can review the PAX in attendance and know which region and which AO this was held, but that is irrelevant, too.

IronPax was created by F3Greenwood for the Nation to step out of their comfort zone, to be tested and stressed physically. to organize a little competition, to see where you stand with your peers.  Throwing in a little competition to the Nation is a good thing; competition (much like running times in races) is definitely a driving force to maintain, build upon and evaluate individual’s fitness levels.

But ultimately it is about 2 things:

1) You vs. You.  How far, hard and/or fast can YOU push yourself? Where does YOUR fitness level stand? Do YOU need to post more to maintain YOUR desired fitness level? Are YOU taking advantage of the F1 opportunities in your region?

2) PAX supporting PAX.  When you are out there doing a weekly IronPax challenge, you are out there WITH OTHER PAX DOING IT.  You will not be left behind, and you will not leave others behind. Use your fellow PAX for inspiration. They are with you doing it.

After having done IronPax in the past, my goal this year was to simply finish each week’s workout. Week 2’s “Meatloaf Massacre” challenge was a super hard arm workout challenge. For this runner’s skinny arms,  adding in I have not been posting as much as I should recently, I knew I was going to have a tough time.

Cinder blocks were brought by a PAX. 12 men had taken the challenge on this day.

By round 2, I knew I was in trouble. This was going to be a struggle. I was ready to quit then knowing I was not going to finish. I kept going simply by the fact that other PAX kept going. Through round 3, into round 4, I had fallen way behind as my arms were nearly dead. I was watching the clock as we got closer and closer to 0600.

After 30 of 50 merkins in the last round (with one running lap to finish), I announced I was done. I didn’t want to hold anyone up.  But my quitting was not an option for 2 of my fellow PAX (who these PAX were is also irrelevant, but WE know who they were). “How many more Bolt?” was asked. It did not matter to them. I was getting  20 more done. “Ok, 5 at a time. We’re doing it with you. Let’s get it done.” Back on my knees in front of my cinder block with 2 PAX to my right. 5 merkins, rest. “5 more Bolt.” So 5 more, rest. Then 5 more, rest. And the last 5. “Go get your last lap done, Bolt.”  Before I knew it I was done.

I certainly was not expecting to be the six, but now I had an IronPax time to submit.

And that’s all that really mattered on this day.

I’m expecting I will need PAX support in the final 2 weeks of IronPax. And I know I will get it.

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The Switch

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9 Pax plus YHC came out to the Pantheon this morning to Honor those lost in the tragic events of the 9/11/2001. I was Honored to have the opportunity to lead in the the gloom this morning.

Arrived a few minutes early to unload the blocks and setup the lights. Change of venue as the sprinklers where running on the field and the it looked quite soggy.  Moved the The Thang over to the road just outside the field.

As 0515 rolled up Gears and I noticed that Crab Cakes was not on hand. After a light bit of #Slack bullying he HC’d the evening prior.  AS it turns out there is #Slack evidence to show our Friend Crabbie had DeC’d around 2210 that same night. Something about getting Fia’d by the M and 2.0 was under the weather.  Well noted and understood. I’m sure that time was well spent working on the NXT Addition of the The Corner!

All seasoned Pax on hand so a quick disclaimer and off we went.

The Buy In Started out with a 400 meter mosey around the parking lot and down the hill to the bottom concrete pad.   Roughly 400 Fire Fighters, Police officers and Port Authority officers lost their lives running INTO the Twin Towers.

COP-09 MNC/ 11 SSH/ 20 Imperial Walkers/ 01 Burpee

Bear Crawl from Bottom landing to 3rd concrete landing. Roughly 110 Feet. 9 Peter Parker IC- Crawl Bear back down to the Bottom. 11 Parker Peter IC. Both the N and S Tower had 110 stories.

Mosey back up to the parking lot lane by the soccer field for The Thang.  Lead Pax into the middle of what would be our runway. Instruted them to hold an Al Gore or Plank for a the time line of events. All chose the Al Gore.

0846 AA Flight 11 Strikes the North Tower–0903 United Flight 175 crashes into the South Tower– 0937 AA Flight 77 Strikes the SW corner of the Pentagon in DC. With in mins of this the FAA orders a full ground stop of all domestic Air Traffic. Only time I have ever known this to happen. 0959 the South Tower collapses–1003 United Flight 93 crashes in a field outside of Shanksville PA after the passengers aboard attempted to overtake the hijackers–1028 the North Tower Collapses. Not including the 19 Hijackers 2977 people where killed in these deadly attacks. Took this opportunity to remind the PAX ( Still holding Al Gore) That tomorrow is never guaranteed and to ensure they are staying present and involved in the now with those closest to them. Recover!

The Switch

Team up in Teams of 3- In our case 2 teams of 3 and 1 team of 4.

P1 and P2  start at one end of the runway. P3 starts at the far end.

P1 does a coupon Exercise, P3 does body weight exercise at far end. On go P2 runs/sprints the distance between P1 and P3. Upon arrival they Switch. P2 does Body weight exercise and P3 Runs/Sprints back to P1 where upon they switch ect. The idea was to do MAX REPs of the respective exercises until the runners arrived and we switched. Running Distance was roughly 100-110 yrds. To move to the next round we needed to complete 2 cycles the current exercises.

Rnd 1 Block Curls and MErkins—-Rnd 2 OH Press and Squats—Rnd 3 Blocked BBS and LBCs

Rnd 4 Block Swings and Lunges—-Rnd 5 Block Squats and Flutter kicks

After dodging a few cars arriving to the parking lot we completed through the 1st cycle of RND 5.

Gather up the Coupons and head for COT.

 

 

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