Tag: Royale

Post Birthday Beatdown at The Deep – 7/15/2017

Leave a comment

Was very excited when I found out that Longshanks and I were Qing the Deep.  A fellow burpee fan myself I figured this would be a heck of beatdown. When discussing the plans with Longshanks, we thought that 60 minutes of AMRAP burpees would get us removed from the Q schedule for good so we decided against it. Instead YHC would take the first half and Longshanks would take the 2nd half.

When 5:15 hit we had 9 Pax receive the disclaimer and we were ready to go.  We took a long mosey to the front of the elemterary school across the street for the warmup which included:

  • Weed Pullers x10
  • SSH x10
  • Wind Mills x10
  • SSH x10
  • Morracaan Nightclubs x20
  • SSH x10
  • Merkins x10
  • Down Dog/Honeymooner
  • SSH x10

Now that the Pax were good and warm we moseyed to the side of the school for The Thang.  But first we hear someone coming running up and it is none other that OLAF, your huggable friendly snowman. Unbeknownst to the Pax, this snowman was carrying poppers in this pocket that he would torture the Qs with for the duration of the workout.

The Thang

We would perform one exercise for 45 seconds then run down the hill to a bucket filled with pieces of paper. We would return to the top of the hill with one piece of paper and perform the excercise (*WINK* it was all burpees). Then we would repeat with different excercies until time was called.

The 45 second exercises were:

  • Squat back lunges
  • Crunchy Frogs (Longshanks maybe did one)
  • CCDs
  • Shuffle, Shuffle Lunge
  • Flutter Kicks
  • Jumping Lunges

The Burpees selected were:

  • Kraken Burpees x5
  • Switch Jump Burpees x10
  • Squat Hold Burpees x10
  • Burpees with Peter Parker x10
  • Burpees with SSH (x4) x10
  • Hand Release Burpees x10

Time was up so I handed it over to Longshanks.

We moseyed back to the middle school and paired up for some good ole Dora Blimps.

While your partner runs you perform the following:

  • Burpees x50
  • Lunges x100
  • Imperial Walkers x100
  • Merkins x100
  • Plank Jacks x100
  • Squats x100

With a little time remaining, Longshanks introduced us to 2 rounds of People’s Donkey Balls. This was People Chair followed by 10 Donkey Kicks followed by Balls to the Wall. I will be using this in my next Q.  Then we completed LBC (x15) and Rosalitas (x15).

With only minutes left, we slow moseyed to the end of the school and turned around and gave it all we had back to COT.

This was a great workout and a pleasure to Q with Longshanks. Cant wait to do it again, however the Pax may disagree.

Announcements
Mastadon
3rd F Convergence

Prayers
Tater’s Eye surgery
Royale’s daughter turning 7
Travel mercies for families

Until next time, back to the hunt…

 

TClap |
3

Time to find my Sea Legs

Leave a comment

Good showing for an early Tuesday morning run. Quick disclaimer was given and route was explained. Runners took off from the Bowl n Bounce parking lot to run the Montgomery Loop. Quick stop to pick up Brickhouse who was coming in hot and a couple minutes late.

Great run, about 4.25 for most, with Witch Hunt and Royale hitting the bridge for some extra credit and finishing a little over 5.

Prayers for:
Andretti’s brother as he battles the return of his cancer.
NASA’s M as she deals with some challenges at work
Royale’s 2.0’s as they deal with summer illnesses

TClap |
0

Squad Goals

Leave a comment

20 Men (1 FNG) posted at the Swamp.  11 Ruckers went off to do Rucker things while 9 stayed with YHC for a little AMRAP.

 

We previewed the course and had a little COP including Windmills, Imperial Walkers, and Moroccan Night Clubs.

 

The Thang:

30 Minutes Partner AMRAP, Half a Mile Circuit with 7 stations:

  • 20 Merkins
  • 20 Big Boy Sit Ups
  • 20 Peter Parkers
  • 20 Parker Peters
  • 20 Carolina Dry Docks
  • 20 Side Straddle Hops
  • 1 Burpee x Lap Count

Moseyed to COT for 5 MOM:

  • Too many Flutters
  • Just enough American Hammers
  • A touch of Freddy Mercury

 

Naked Man Moleskin:

I had a Cake Boss worthy Homily to share this morning, but maintaining order is more important than imparting wisdom during the 1st F Q.  So, you get the abbreviated (and likely better thought out) version here.

At the beginning of the AMRAP, I asked the guys to partner up with a guy who was comparable fitness-wise.  I asked them to share how many laps they thought they could get around the course.  I have no idea what each guy said, but the intent was to push each other to meet that goal.  I stayed with the FNG and visiting Java from Raleigh.

The purpose of this, and what I wanted to close out with, is that if we aren’t setting goals, we are just going through the motions.  There was some chatter on the twitter machine about moderate workouts being #problematic.  Someone put it best when they said “as long as the guys are working to get better, that’s not an issue”.  So my question to all PAX, regardless of fitness level, is “what are your goals”.  My 1stF goals this year are to a.) run 1500 miles and b.) finish my second marathon in 3:30 or better for a PR.  The reason I put it here is because goals only matter if someone keeps you accountable for them (thus the partner AMRAP).

Every PAX should have a goal for all three F’s, because all 3 F’s are important.  Beyond the F’s, this branches out into your personal and professional life.

Set Goals, Don’t just Coast.   You’ll be amazed at what you can do.

 

Honor to Serve.

 

TClap |
30