Tag: Pusher

Constant Movement at Colosseum

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Welcome and Disclaimer
10 start/ 10 finish
Mosey and do a lil warmup (SSH, IWs, Cherry pickers, Mtn Climbers, Plank Jacks, 6 inch hold)
Mosey to the starting lightpole
5 poles- start with 5 burpees/10 merkins/15 squats lunge to next light pole repeat exercise than bear crawl to next light pole repeat sequence until you arrive at last pole. When 6 in we mosey down the road to rip rap pile, 3 sets 10 reps of following exercises chest press, curls, overhead press. We than run to top of hill at 80%. and back.
Indian run to school, balls to wall 30 seconds come down 5 merkins, 10 squats, 15 LBCs repeat Xs 3. Mosey to COT 20 flutter kicks and 10 grave diggers each side. COT…
Announcements- Dam 2 Dam relay fundraising.
Prayers

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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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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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4 Corners…In All 4 Lots

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For my 3rd and final Q of the week, 12 of us tied ’em up tight at Laces In Thursday for a bit of a twist on things. The weather was nice and the guys were ready for some work.

Warm Up mosey up the entrance hill then circle up back at the bottom for a few warm up exercises, your typical fare.

Now, here’s the deal. In each of our 4 parking lots, we’re executing 1 exercise at each of the lot’s 4 corners with 5  burpees in the center.
So, start in 1 corner, 15 Wide-Arm Merkins, run to the center, do 5 Burpees, run to the next corner, 15 Jump Squats and run to the center. Do 5 Burpees, then run to the next corner, 15 Carolina Dry Docks and run to the center for 5 more Burpees. Then, run to the last corner for 15 Dying Cockroaches and run to the center for one last time for 5 Burpees.

We ran to the next lot, did the same routine, then the next lot for the same routine again. We than ran to the final lot for a repeat performance. Once we completed that 4th lot, our totals were:
60 Wide-Arm Merkins
60 Jump Squats
60 Dying Cockroaches
60 Carolina Dry Docks
80 Burpees

We then moseyed to the area near the pull-up bars for the following:
20 Pull-Ups
20 Merkins
20 Flutters I/C

We made our way back to COT while stopping for a few SSH in 2 lots.

SYITG
Maximus

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Thanksgiving Convergence 2021

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68 PAX in attendance for a pre-thanksgiving beatdown and some fellowship on a brisk morning Thursday 11/25/2021.

 

With the anticipation of fried turkey, oreos and coffee brought by @Change Order, @Smuggler and @RubySlippers, mumble-chatter abounded,  until @Hardwood took the center and called attention at 0600 hours. Disclaimer was disclaimed and the call for new FNG’s was made, no new FNG’s was the lone blemish on the otherwise fantastic morning in my humble opinion.

Run options led by @Gekko and a Moderate group led by @TripleLindy set off as the rest of the PAX moseyed towards back of Springfield Elementary. First Destination was in parking lot way back by the Middle School.

Circled up and @Hardwood called out the following exercises:

SSH- 40

Windmills

Downward Dogs and Honeymooners

Low & Slow Squats

Cyclops: Stay in Squat Position and complete Moroccan Nightclubs

 

The Thing

Series of Webs

Starting with Merkins and Overhead Claps

1×4 for 10 rounds of excruciating shoulder pain, mumble-chatter becoming more focused on the task at hand

more SSH 🤮

Next we completed ANOTHER WEB, worse than the last,

Shoulder Taps and Moroccan Nightclubs

1×4 for 10 more rounds that was never ever going to end

Lots of requests for Burpees strangely or anything other then arm workouts!

 

YHC began the 2nd half of the workout with more SSH

Mosey around to front of Middle School with 3 stops for 5 Burpees OYO, at the request of the PAX

Line up at bottom of small hill in front of school and explain the workout, AMRAP LEG CIRCUIT

Teams of 4 ish men cycle through three exercises at bottom of hill individually:

2 Squats

2 Split Lunges

2 Bomb Jacks

Next Broad Jump up Hill to top and complete the following:

2 V-ups

Bear Crawl to bench

2 Step Ups

Run around and down to bottom of hill stopping at cones for 2 burpees (two stops per lap)

Meet back at bottom of hill and repeat, only this time DOUBLE ALL REPS TO 4X

Goal is to complete 5 rounds or AMRAP, almost completed but just short of time before we had to get back to COT

YHC shared a article on Gratitude, and then @Shady shared the heart of the Fort, the success of @Seamstress initiative with the help of the PAX, @Seamstress shared his excitement and appreciation for the success of the event! Great job by all T-claps!

Finally we had a shovel hand-off YHC taking the Ranch from a long line of great site Q’s which I hope to make proud.

Then we were finally able to enjoy the fried delicacies and coffee! Cheers!

 

 

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Colosseum Backblast

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Warmup: Shady

QIC: Zima

25 Pax showed to see if the rumors were true. Or Shady has a degree in short-term hype trains. Maybe a little of both. Humbled to see y’all out there for an out of shape Q workout.

Shady did a 5 min warmup

Station 1: Burpee Suicides 5-10-15 reps (no foreplay @Jekyll)

Merkin Suicides 5-10-15 repsMosey to another Station at entrance to school

Station 2: Quadzilla for 4 minutes (run downhill and nur back uphill). #lovelanguageOG Quadzilla (thanks @Pusher). Same as above but with 10 squats at top and 10 jumping lunges at bottom.

Mosey to Elementary School Car Loop

Station 3: Run 5 laps doing 10 hand release merkins at starting line and 10 hand release merkins at half point (5 laps=100 hand release merkins)

I had 3.0+ miles by COT. It felt good to Q again and be in the gloom with y’all. I felt the love.

Announcements: Read the Newsletter

Prayers/Praises:
-Zima praise for Let Me Run Coaching
-Prayers for those suffering from depression (when in doubt, reach out)
-Prayers for Blount daughter who has cancer
-Prayers for Cyclops M whose uncle passed away

Apologies for any errors or omissions. Thanks for the opportunity. I need a nap.

Zima Out!

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Clydesdales: Training like a Boss!

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24 PAX arrived for a pre Charlotte Marathon run.
The disclaimer was given but no FNGs this day

The route was simple but flexible so PAX could push as hard as desired

we crossed over to Kingsley and down to back traffic circle ⭕️

we did laps between the circles which have slight hills on both ends

some PAX took the full around the block of Kingsley as an option as well

Of 24 PAX 11 were respectable

was great mumble chatter and some encouragement by running in close proximity of each other

thanks Greenwave for the opportunity 👏🏻💥👍🏻

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Grounded at The Ballroom

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School was in session and we were grounded.

10 PAX rolled in, we disclaimed and formed up in 2 lines for an Indian Run with little direction, only a destination. Get there. And so we got there.

Warm ups consisting of Imperial Walkers, Lunges and Merkins

Mosey down to the lighted road by the new “structure” no one can explain:
10 Carolina Dry Docks
Bear Crawl to the “end”
Lunge walk back

20 Dips
Crab Walk to the “end”
Crawl Bear back

Go back to the top of the road
10 Mountain Climbers
Run 1/2 way
10 Mountain Climbers
Run the rest
20 Flutters
NUR 1/2 way
20 Flutters
NUR the rest

The longest 5 minute plank with a 3 burpee penalty if you break the plank. The challenge here is that when you call this with this crowd, they’ll end up doing whatever they want anyways so it truly is, just a suggestion.

Run the “9” which is down the road, encircling the parking lot, making a 9.
Upon completion, 5 Burpees, 25 LBCs, 50 SSH

Run 15 yards, 5 Merkins, run 15 yards, 10 Squats
Run 15 yards, 5 Merkins, run 15 yards, 10 Squats

5 MOM with different PAX calling counts.

Thank You TL
Maximus

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Roll The Dice

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I had the opportunity to be joined by 13 other men this morning at Minnow Pond. It was hot and humid, but we covered 3 miles with dicey pain along the way. Here’s what we did:

Warm Up

  • 10 Ranger Merkins (IC)
  • 10 Plank Jacks (IC)
  • 10 Gorilla Humpers (IC)
  • 10 Burpees
  • 5 Y-Rises (IC) – an almost Overhead Clap

The Thang

The workout was pretty simple in concept, but not easy. Run to Fort Mill Animal Hospital, Town Hall, First Baptist, and the Improper Pig, roll the dice (color indicated exercise and number x10 represented count) and repeat. We used a 10-sided die (2 of each color on the die) and a standard 6-sided number die. There was one caveat, when it was your turn to roll, you had the option to take a chance or call 20 Burpees. The choice was up to the roller. There was a 17% chance we would do Burpees, but that could have been anywhere from 10-60 Burpees. So the chances were just as good that we would have done 10 Y-Rises as there was to do 60 Burpees. Two men chose the 20 Burpees, and to be honest, I would probably done the same. After all, better the devil you know than the devil you don’t. To my best recollection, we did:

  • 10 Ranger Merkins
  • 100ish Plank Jacks
  • 150ish Gorilla Humpers
  • 50 Burpees
  • 175ish Y-Rises

NMM

In life, sometimes you have to roll the dice. If you stay stagnant, you’ll never know what might have been. Rarely do opportunities fall in the lap of the sedentary person. You have to take the risk to find the rewards. You must be willing to try, fail, and learn. Today’s workout was designed to let each man take a chance and see what was in store for the PAX. Everyone got better today because they were willing to do something…anything. Take that lesson with you throughout the week. Take a chance and roll the dice.

Aye!

Italian Job

 

 

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