Tag: Rebel

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

Wall Buddies

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Ten pax came out to Block Party, officially at WEP again, on a muggy warm morning.

Short Mosey run to…
Warmup
S S H (12X I/C)
Windmills (10X I/C)
Imperial Walkers (10X I/C)
Moroccan N/C (10X I/C)
Low Slow Squats (10X I/C)
Arm Circles (10x I/C)
Peter Parkers (12X I/C)
Downward Dogs/Upwards Dogs

Mosey run to Springs side parking lot
Thang 1: Fishy Tracks [forward doing transportation noted, do exercise at count when called]
Toy soldiers walk – Burpees (did 5 and 5)
Bear crawl – merkin (did 10 and 10)
Lunge walk – squats (did 15 and 15)
Crab walk – LBC (did 20 and 20)

Mosey run to Pike’s front lot
Thang 2: Wall Buddies
Need a partner; size does not matter but cognitive skills does. Get on a wall sit near your partner.
Go down the line and each pair does rock-scissors-paper and note the result. When the line of pax is done, Q calls what to do:
Result is same = both do 10 burpees
Result is different = both do 20 merkins
All back on the wall, Repeat: Go down the line: Do rock-scissors-paper
Result is same = both do 10 bomb jacks
Result is different = both do 20 LBC
All back on the wall, Repeat: Go down the line: Do rock-scissors-paper
Result is same = both do 10 wall tar jais
Result is different = both do 20 smurf jacks

10 burpees OYO.

Mosey down 160 up the hill to Pike’s large parking lot.
Thang 3: Global Warming
Circle up, low stance position, all pax side shuffle about the circle, stop and do exercise called out
Gas Pumpers
Bobby Hurleys
And some others.

Mosey run back to COT area
Some mary (flutters, protractors)
Thang final: Big Balls
Play AC/DC’s “Big Balls”. Pax do a monkey humper at each utterance of balls in the song and offend the entire community at the same time.
Song is about 2:30.

Fini

Prayers for Asphalt and Cash, may God guide their doctors and bring a swift recovery.

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5

The “RPG” provides Options

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9 Strong at “the” RPG for a perfect weather acceleration into the weekend.  Sasquatch always delivers an impressive BROGA session, followed by a fellowship run with Rebel on Q.  CakeBoss took the Ruck Q and did not disappoint.  Wegmans looked like the Ruck was meaningful, either that or fatherhood has set in very nicely.  Good to see Harry Carey, Body Wash, and Skate or Die.

Sasquatch closed us out.

SYITG!

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The Hive- a little of everything

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Welcome and quick look around no FNGs- Quick disclaimer- 12 got out
Grab your bells and lets roll for a mosey to an area of the parking lot with a little more light.
Circle up for a 5-10 min of stretching/ Broga
Mosey up entrance hill to get blood pumping.
Exercise 1- Kettlebell swings (1 or 2 arm depending on weight of Bell)
12-10-8-6-12 do 10 big boy sit up in-between sets.
mosey to bottom of hill and back.
Exercise 2-snatch to overhead press.
12-10-8-6-12 Alternating flutter kicks in between sets
mosey
Exercise 3- Goblet squats (you know the reps now)
Rosalita in-between, mosey
Exercise 4- alternating curls- American hammers-
Mosey to COT- Hold plank until 6.

announcements-
prayers and praises- fellow Pax with injuries and health concerns, marriages, Airborne son being deployed, safety and well being of our country.
Appreciate U-Haul inviting me to Q.

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4

Boss Hogg Issued a Challenge at the Ballroom and the PAX did not Disappoint!!!

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Boss Hogg threw out a challenge to see how many PAX would show up at the Ballroom.  As usual, the PAX did not disappoint.  39 was the count.

Boss Hogg arrived in his all white Q outfit.  Disclaimer was given.  A quick message was given about the power of being an influencer.  PAX were reminded to always pick up the 6 and to encourage the guys around them.

The Thang:

Mosey to the center of the football field for a quick warmup:

  • 15 SSHs
  • 10 Windmills
  • 15 Imperial Walkers
  • 15 Cherry Pickers
  • 15 Hillbilly Walkers
  • 15 Gas Pumpers (THE Twisters favorite exercise)

Next was a Guillermo 1-2-3 (Dora’s little brother).  Similar to a Dora but PAX break up into two groups instead of pairing off in partners.  All exercises are done in cadence with a focus on form, not speed.

Exercises were:

  • 100 Overhead Claps
  • 200 LBCs
  • 300 Low Slow Squats

The other group started at the goal line, bear crawled to the 20, ran to the 50, did 1 burpee, and returned to the goal line.  Teams switched back and forth until all exercises were complete.

With the remaining time, the PAX moved to the track for some large dice fun.  One die contained the name of an exercise on each side.  The other 4 were used to determine the count.  Dice were rolled, exercises were done, and the PAX moved 1/4 of the way around the track.  This was repeated until the group had moved all the way around the track.

Time was up and the group headed back to COT.  Announcements were made.  Prayer requests focused on physical healing and marriages.  Due to the overwhelming support from the PAX in attendance, $1,000 was donated to Classroom Ready.

A great reminder to all PAX, don’t just be influenced but go out and be influencers!

 

 

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6

Pumping iron after Yeti

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YHC was called of the bench to help Q the Armory within a 24 hour notice. Always a pleasure to dish out the pain with iron!  9 PAX posted after the yeti, TClaps to Fishsticks for posting after completing the Yeti

COP with a few of this and a few of that, then mossy over to the middle parking lot area for the pain.

20 reps of the following then run to the end of the parking lot and back

Squats, Overhead Press, Upright Row, KB Swings, Bentover Row, Curls, Skull Crushers, Chest Press

We got 3 rounds in, then did one more round of 10 reps.

20 reps of the following – 2xs, then run

LBC, Flutters, American Hammers, Big Boys

Mossy to COT

Thanks for the opportunity!

Trucker

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4

Cindy shows up at Slow Burn

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It was nice to get out into the gloom on Friday for a mildly foggy start at slow burn.  A little pre-work at the lower parking lot set us up for a back to the basics beat down.  Shout out to Twister for inviting Cindy to join us for the morning.  We started out with the disclaimer and intro and moved on to grabbing our coupons and moseying down to our first stop.

A quick call to circle up for our warm-up that encompassed:  Side straddle hops, windmills, Moroccan night clubs, imperial walkers, hill billie walkers, and overhead claps.

Now on to the meat and potatoes of the workout with a little 4 corners and our coupons.  Each corner had 5 exercises starting with 10 reps per exercise at each corner. We did the first 2 exercises and moseyed to the next corner with Cindy.  After the first round of corners we took a lap around the building to let Cindy get some rest.  Round 2 for the remaining 3 exercises at each corner.

Somewhere in between there we had a short plug for shieldlocks and the importance of having accountability with each other.  A very important part of leadership and growth.

If you are curious the four corners and exercises are below:

  1.  Side Straddle hops, Shoulder taps, flutters, triceps and squats
  2. Mountain climbers, merkins, Big Boy sit-ups, chest press, calf raises
  3. Peter parkers, wide arm merkins, curls, monkey humpers
  4. Overhead claps, Carolina dry docks, Freddy Mercuries, overhead press, sumo squats

It was great to be out with the PAX and have to opportunity to lead.  Thanks Twister!

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1

Minnow Pond-Triangle of Pain

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21 men cane to minnow pond from all directions and walks of life

the plan was simple

run, exercise, run, exercise, run, exercise

starting at memorial park across from launch point

💥10 Donkey Kicks

run up Massey

💥10 Merkins

run down Spratt

💥 10 leg raises

run back to memorial park

5-7 Rounds

60-75 reps of exercises as each round we increased by 1 rep

3.5-4.0 miles🙌🏻🔥💪🏻🥓

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2

Block Party with Cake

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Block Party 2/18/20

Warm Up

  • Mosey to drill bits
  • 1st 5 burpees
  • 2nd 5 burpees 10 Merkins
  • 3rd 5 burpees 10 Merkins 15 overhead claps
  • 4th 5 burpees 10 Merkins 15 OHCs 20 squats
  • 5th 5, 10, 15, 20, 25 leg raises

Mosey to playground

partner up- 2-3 rounds of each

  • Pull-ups 10
  • Swing crunches 20
  • Monkey Humpers 30
  • Lap 

Stairway to Heaven

  • 10 Dry docks 2nd light
  • 20 V ups 4th light
  • 30 Sumo Squats 6th light
  • Until time runs out

Great group of PAX today. The mumblchatter was quality. Solid work by all. Thanks Esso for the Q!! Honored to lead💪🏻

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0

Primetime at Block Party

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14 PAX gathered in the warm early February gloom. Unbeknownst to them, Cheddah had laid a hurting on YHC a few Saturdays ago…. once YHC has found a weakness, he addresses it. Meaning we were in for the Deion “Primetime” Sanders inspired circuit.

Quite a few PAX I didn’t know, so after some introductions we started a little mosey:

Warmup:
SSH circa 55 (went till PAX started to stop. Still haven’t made it to 100 as Chicken Hawk did at #TheHive in the rain around January 2019….maybe one day…)
IW x10
HW x10
Peter Parker x10
Parker Peter x10
Updog –> Honeymooner
–Mosey–
Bulgarian Split Squats x6ish
–Mosey–
Dirty Hookups x11
–Mosey–
Monkey Humpers x15
–Mosey to FBC parking lot–

Thang

Primetime

Leg Sequence:
100yrd sprint w/ Neon-Deion worthy high step at the end
Reps
2 – Deck Squat
21 – Gorilla Squat
24 – Monkey Humper
37 – Bear Squat

Repeat

Cardio Sequence:
100yrd sprint w/ Neon-Deion worthy high step at the end
Reps
2 – Burpee
21 – SSH
24 – Mountain Climbers
37 – High Knees

Repeat

Upper Body Sequence:
100yrd sprint w/ Neon-Deion worthy high step at the end
Reps
2 – Hand Clap Merkin
21 – Merkin
24 – Ankle Touch Merkin
37 – Carolina Dry Dock

No time to repeat –> Mosey back to COT

Some stops along the way to catch the 6
Dips, Erkins, Box Jump
WWII Situps, Flutters

NMM
Thinking a lot about about my “Input” (word of the year). Can’t expect different results without putting something different into the system.

Grateful to lead, and grateful for another day. Big thanks to Geronimo for pushing the tempo of the Mosey (seriously, I love the push).

Lots of prayers for those suffering illness and loss.

–Band Camp dismissed

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