Tag: Quack Attack

Stationary 11s Sprint

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11 PAX gather, about 8 of them on time…

Warm Up:

Lap for late comers to catch up
Side-straddle Hops
Imperial Walker
Hillbilly Walker
Moroccan Night Club
Plank
Some yoga
Mountain Climbers
Some yoga
Monkey Humpers

Move to bells
Thang:

5 rounds:
5 Manmakers
10 Goblet Squats
15 Calf raises (with bell)
20 Swings

(total 100 swings)

Move to start of parking lot paint facing cones.
Left side:
5 Power Clean
4 Front Squat
3 Push Press
2 Snatches
1 Manmaker
Sprint 50 yards to cones and sprint back
Repeat on Right side

Did some planking as active recovery. Rinse and repeat

Stationary 11s (started at 0550)
10 merkins, 1 snatch (1 right and 1 left)
9 merkins, 2 snatches (2R/2L)
etc.
Sir Topham Hat finished (but he’s a knight, so…)
Everyone got to at least 3 merkins, 8 snatches

NMM:
Stopped w/ 2 minutes left for a brief message.
The present moment calls for our best work. Our best work as parents, husbands, community members. But we’ve got to let go of expecting the same outcomes we’ve always had when doing our best work.

We finished strong with 3 manmakers

Prayers:
For moves, jobs, M’s health, and the kid that was airlifted to the hospital at a pep rally yesterday at FMHS.

—
Band Camp dismissed

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The Equalizer

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9 got better this morning and 1 got lighter as we tackled a routine I call “The Equalizer.”  Conditions we’re perfect for a sweatastic Merkin Mile beatdown. Here’s what we did…

The Thang

  • 5 Burpees

Run to the 1st entrance of Brayden

  • 10 Wide Arm Merkins

Run to Dave Gibson Blvd

  • 20 Bobby Hurleys

Run to Dam Rd

  • 30 Ranger Merkins

Run to Tara Plantation

  • 40 Squats

Run to YHC’s House

  • 50 Merkins

Run to Tara Plantation

  • 40 Calf Raises

Run to Dam Rd

  • 30 Diamond Merkins

Run to Dave Gibson Blvd

  • 20 Lunges

Run to 1st Entrance of Brayden

  • 10 Tempo Merkins

Run back to Earth Fare

  • 10 Tempo
  • 20 Lunges
  • 30 Diamond
  • 40 Calf Raises
  • 50 Merkins

Circle the lot

  • 10 Wide
  • 20 Bobby Hurleys
  • 30 Ranger
  • 40 Squats
  • 50 Merkins

Mosey back to COT

  • 5 Burpees

NMM
This workout was designed to have the PAX finish together. How do you keep the non-gazelles with the sub-6 minute milers at a running AO? Add Merkins.
As expected, Scalp and Gears had the major lead in the running portion. But as we closed in on the final assault at Earth Fare, Dark Helmet took the lead and never looked back. Major kudos to Band Camp and his Merkin prowess for powering through to the top-5 after the run. As usual, Gekko, Quack Attack, and Fish Sticks finished towards the top. And though he doesn’t like to admit it, Sugar Daddy is starting to look like a runner. Spider-Man did bail early, but when nature calls, you know, you answer. I understand he looked three shades brighter and 2 pounds lighter after his…break.
Thanks for the opportunity to lead. I know this is more Merkins than normal for STL (as noted by the grunting and grumbling), but it’s the only way I could keep up with you fast guys. But as usual, you men persevered and powered through. You did the hard thing and you’re better for it.

One last word to start the week:

You can’t force someone to respect you but you can refuse to be disrespected.

Now go be a force to be reckoned with. Crush the day!

Aye!

Italian Job

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Wet Burpee Miles in the Minnow Pond

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It rained. 5 bravely showed. One knew what he was in for from F2 the night before.

No stretching. Jogged to previously laid out cones on Confederate St. Burpees Miles: jog about 1/3 mile to furthest cones (from near police station to almost Banks St), do 10 burpees, sprint to inner cones about .05 distance, jog, repeat. After 2 rounds, improvised to countdown burpees by one.

Returned for a round of individual choice ab work.

Do good things. Support good men. Support good deeds. Base your decisions on what you consider your #1 priority. Recognize the bad; don’t support it, don’t make excuses for it and do what it takes to make it better.

If you’re ever feeling down or depressed, consider getting out and helping others. Your giving can hange your outlook and help recognize what you have that others do not.

Saturday, October 2 Anniversary gathering. Stay tuned for details. Schools doing well, kids behaving well. Help support Cash’s family in GoFundMe.

COT video below.

IMG_4078

 

 

 

 

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Sweep the Leg runs into Pantheon

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I got the call to come off the bench and Q Pantheon and figured it was time to step up my game as Q. It was time to do something I hate (but know it’s needed) and that is to run run and run. So taking a chapter out of the new STL WO, I figured why not…plus add a little coupon into the mix.

After 3 (I think) took off for Tempo, we did a quick COP of 15 low slow squats and 15 IW. Thankful for Jekyll to cal me out for not starting with SSH…but little did he know.

Walked to the drop off zone where the weinke was written in chalk next to 2 sandbags and 2 rucks (Thanks Change Order for your ruck). So here we go!

Run a full lap around the long road (about 0.35miles)

5 Burpees

Run the loop again

10 Squat Thrusts with coupon – PAX picks the poison (each coupon was different weight)

Run the loop again

15 Merkins

Run the loop again

20 Squats

Run the loop again

25 LBCs

Run the loop again

30 SSH (your welcome Jeykll)

Run the loop again

35 V-ups

If you finish the 7 laps, rinse and repeat.

All PAX finished 7 laps plus 1 additional round. Some PAX accelerated – cough cough – Fishsticks – who I think got in 2 full rounds. He knows when to turn on the burners. As the PAX were running the laps, we noticed a FNG joined in with Fishsticks on the laps and exercises.  He was headlocked during the Tempo portion and stuck around! Nice work Gecko and others!

Appreciate the opportunity to lead and make everyone push themselves past their comfort zone. YHC logged in over 3 miles and couldn’t have done it without each of the PAX encouragement.

Prayers for CASH! Prayers for those fighting anxiety, for the teachers and students, and marriages.

Trucker

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Hills, Sprint zone, Steps, Sprinklers, and Fun

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13 men showed up for loops of fun this morning.  We began with the Pledge of Allegiance at 05:14.  A quick disclaimer and description of the route thereafter.  The warm-up consisted of running to the top of the hill on Massey Street. We stopped there of a minute so I could explain the “Sprint Zone. ” Four sprints after completing pain station #2.  To keep it simple since I tend to forget the pain station exercises, each station had the same exercises:  10 bomb jacks, 10 hand release merkins, 10 squats.  Four stations:  Gas station on the corner of Massey and Spratt, parking lot on Massey, parking lot on Spratt, and steps on White.  Each loop was about a mile.  The “Sprint Zone” turned into a “Recovery Zone”   for most after the first lap.

Everyone did a great job.  I appreciate coming out each morning,  hearing the encouragement from others, and challenging myself to do better.

Life changing group.

 

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Slow burn . . . yes really a slow burn

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A great day for a slow burn and exercises with a twister.  5 present on this glorious day.

toy solder twist

Moroccan night clubs

little baby circles

inchworm – check your ego and be honest with yourself and count your number

fast feet squat

plank jacks

dead bug

low country crab

mountain climbers

reverse monkey humpers

bear taps

some mozy and stretches to finish off the 45 minutes.

prays for those who are fighting health issues

meals on wheels – change order

this country AMEN

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Back to school

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Warm-up:
Mosey from parking lot down the the drop-off circle in front of the elementary school. There we did the following:
SSH
Hillbilly Walker
Moroccan Night club

Continued to mosey around the loop and around the middle school drop off and then over to the basketball court. There we did a few more warm-up exercises which I don’t remember at this time.

Once the Pax were good and warm we kicked off the starfish. YHC was expecting heavy rain and potential thunderstorms so the plan was to stay under the breezeways connecting the elementary school and middle. At each end point Pax would have 2 exercises to do. Pax completed one of the two exercises listed at each spot each time through. Every time pax came through the main intersection they did 5 burpees. All pax completed 4 rounds for a total of 60 burpees each.

Exercises:
Station 1 – Mike Tysons and Diamond Merkins (10)
Station 2 – Big Boy Sit-ups and Leg Raises (20)
Station 3 – Back Rows and Dead-lifts (15)
Station 4 – Squats and Dirty Myrtles (20)

Burpees between stations – 60 Total

After 4 rounds complete we have a few minutes left for the following:
LBCs with feet on wall
2 rounds of 10 Mike Tyson Merkins and 20 Dirty Myrtles

Then we headed back for COT after covering about 2 miles, a bunch of exercises and a little rain.

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Man In The Mirror…at the Minnow Pond

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Differences between this version of Minnow Pond and the last time I Q’d the MP:
1. Societal tension coming from years of oppression and ignorance.
2. The disgusting humidity
3. PAX age range: 14-57

One of these, we discussed & analyzed.
One of these, we suffered through.
One of these, we appreciate.

For the first time in I don’t know how long, there were 0 PAX for extra credit BUT (anything before the but doesn’t matter) we had 11 of us post for the Pledge of Allegiance to our great Nation at 0514. A brief disclaimer followed by a very brief warm-up mosey followed by a very, very brief round of Windmills  led us into the substantive portion of the post.
With the Nation (and world) now (and always, really), we need to address our own personal sins and shortcomings before looking elsewhere. We have to own it rather than saying it is due to someone or something else. Specific to our present tensions onset by centuries of racial injustice, what have I turned a blind eye to, or what have I tolerated? In other words, we need to have a Michael Jackson moment by taking a look at the Man In The Mirror.

As he sings in that song,
“I’m starting with the man in the mirror
I’m asking him to change his ways
And no message could have been any clearer
If you want to make the world a better place
Take a look at yourself and then make a change.”

http://https://www.youtube.com/watch?v=Zqe5NP86OCc

A key component to addressing these ignorance’s and learning is to put yourself into challenging 1:1 conversations. In the spirit of the 1:1, we’d be doing 1.1mi loops with 3 stops along each loop.

The loop had us run up Massey to the gas station for stop 1. R/T onto Harris then R/T McCammon then into the Founders bank lot for stop 2. R/T Clebourne then R/T Main St then back to the AO parking lot for stop 3.

At each stop:
10 Mak Tar Jai’s
10 Inch Worms
10 Toe Touches
10 Mountain Merkins (4ct Moutain Climber + 1 Merkin)

After completing the first lap, I realized the rep count was a bit too aggressive. So, we cut it from 10 to 5 and I think everyone was able to complete at least 2 laps.  Had I talked a bit less in the beginning, we might’ve even gotten to a full 3 laps.

Back at COT, we talked about the topic a bit more, shared some announcements and offered prayers & praises. Great start to the day with brothers to my left & right.

Maximus

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A Whole Lot of Burpees

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With Laces In being temporarily relocated to Empire Pizza lot (the home of the slowest of all burns), I decided to take advantage of the nice, evenly spaced parking lot lines today for this week’s edition of the work out by pulling some deep cuts from The Exicon.  11 stallions answered the call.  Some were sorry during, but none were sorry after.

The Thang

Immediate mosey to lot in front of Lowe’s.

Warm up by “Bone the Fish”:

  • Side Shuffle up one parking lot line, run forward to next, Side Shuffle the other direction x 4
  • Karaoke back and forth x4
  • Repeat till the end of the lot and turn around to do it all the way back

Transition to Bearpees – Jack Webb style Burpee (1) x Bear Crawl (4).   Made it to 8 for 36 Burpees per Pax, Mosey back to start line

Transition to Escalator.  One exercise with prescribed count (IC), run the full lot and back

  • 10 Box Jumps
  • 20 Burpees
  • 30 Merkins
  • 40 Low Slow Squats
  • 50 Lunges

Switch to Apple Turnover – Bear Crawl from one line of parking spots to another, flip to Crab Walk from that line to the next.  Flip and repeat till the end of the lot.

Run back to the start with 3 Bomb Jacks at each line

Finish Lot work with Paula Abdul for the length of the lot (40 more Burpees):

  • Run forward 2 Parking Lines
  • Nur back 1 Parking Lot Line
  • 5 Burpees

Mosey to parking area beside Persis to close with 7’s

  • Mike Tyson
  • Bear Crawl forward
  • Squat
  • Crab Walk back

Mosey to Shovel Flag for some COP, but first… 5 Burpees OYO

Prayers for Anxiety in different fronts (Cancer screenings, Kids, Job status, etc).  Prayers for Badger’s family, 2 years since his death.

Announcements:

  • Read your newsletter
  • New AO opening by YHC at Earthfare June 1, read the pre-blast.

Honor to Serve.

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