Tag: Ruby Slippers

Bulgarian 7-10 Split

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11 PAX gathered in the crisp gloom.

Disclaimer was given.

Hard charge out of the gate.
With the ageless Straight-Up and Harry Carey moving quickly behind YHC, we hit the first mile at 6:56/min pace.

As the PAX regrouped into a circle at the Teacher Parking lot area of the elementary school, Poppins rolled his ankle. Splinter ran back to get his truck and transported Poppins to his vehicle. Unfortunately, he was done for the day.

Warm-Up:
Yoga
Merkins
Shoulder Tap
SSH
Burpees 10 in cadence
IW
HW
Yoga

Thang:
Mosey toward the “black-top” area between the schools and find a bench

Bulgarian Split Squats
-10 each leg
-10 more each leg
-10 more each leg (this was a crowd favorite)
Step Ups
-10 each leg
-10 more each leg
Bulgarian Split Squats
-10 in cadence each leg (this confirmed their crowd favorite status)
-10 more in cadence each leg
Box Jumps – 10

Moved to the track-ish area
Lined up on the front line
Bear Crawl across the track
Crawl Bear back
15 burpees in cadence
Lunge Walk to the other side
Burpee-Broad Jump back
Some Yoga

11s w/
1 Merkins – 10 Shoulder Taps
got to 5 merkins and 6 shoulder taps

Moved back to benches
more Bulgarian Split Squats
– 10 in cadence each leg
– 10 more in cadence each leg
– (crowd favorite status confirmed)

Mosey to COT
Finished the 11s
Freddie Mercuries
Some Yoga to close us out

Prayers for:
– Poppins’s ankle
– blessing of science and medicine
– strength for those facing COVID
– the Spirit to remind us this isn’t our permanent home

NMM:

Make someone, just one person, feel special today

Thanks Long Duck for the opportunity to lead.
—
Band Camp Dismissed

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First Post of 2021

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What better way to start the new year than with your brothers in the rainy gloom? Well, 4 at Varsity did just that.

Today was really special for several reasons.

It’s F3’s 10 Year Anniversary.  I wonder if DREDD and the other Redwoods had any idea what this would turn into?  In Honor of that, we did the same workout they did on 1/1/2011.

First we started with a little mosey where we talked about who was up the latest and Harry Caray’s smart plan to go to bed, take a nap and then wake back up for the ball drop with his M and 2.0’s.  I’ll have to remember that for next year 😉

Since it’s 2021, our warm-up consisted of 21 reps of SSH, Marocain Night Clubs, Imperial Walkers, and 7 windmills (because we do them really slowly and I couldn’t cadence count 21 windmills).

Then it was a lap around the track and into the Thang.

Run a lap.

10 merkins, diamonds, and wide-arm merkins.  Run a lap.

Shield fell so far behind that we went back to pick up him.  He said he had to stop and tie his shoe to which we all said was a “likely excuse”.

10 knee up dollys (think bring your knees to your chest, back out, apart and back together is 1),  Freddie Mercury’s and LBC’s.  Run a lap.

10 Side Straddle Hops, squat thrusters, and mountain climbers. Run a lap.

Since it rained most of the night and was drizzling most of the morning up to this point, we decided that instead of running up and down the bleachers that were slick to do Jacob’s Ladder, we ran over to the hill by the pull-up bars.   We got an extra burpee in b/c YHC forgot that you have to run to the top first before doing the burpee.  The extra burpee was my NY gift to the group.

Since that only took about 25 minutes, I had to fill some time, but since we were at the pull-up bars, I figured why not.

21 pull-ups followed by 21 squats x2 rounds.

Then it was time to play with Cindy. 10 counts of bent-over rows (each arm), overhead press, goblet squats, curls, and KB swings. 2 rounds.

We finished COT with a discussion of our One Word from last year and this year.

On a personal note, these HIM’s are my SheildLock and were my quarantine workout partners.  I would be in a very different place (and not for the better) if it had not been for these men who I have learned so much from.  I hope I have impacted their lives as much as they have mine.  Here’s to 2021!

Cheers!

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Dead Hang at The Ranch

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0510 – no PAX present
0515 – 5 PAX ready to go

Disclaimer
Short Mosey

Warm Up
– Merkins
– Peter Parkers

Short Mosey
– 25 burpees in cadence
– some yoga

Move to playground
– called up & down on pull-ups

Move to Square of Pavement
The Thang:
– 25 Bomb Jacks & Bear Crawl to other side
– 25 Jump Squats & Crawl Bear to other side
– 25 more Jump Squats & Bear Crawl
– 75ish calf raises (in cadence to 38) & crawl bear
– 100 SSH (50 in cadence) & bear crawl
– 100 Flutters & crawl bear
– 75 CDD & bear crawl
– 25 Merkins & crawl bear
– 25 more Merkins & bear crawl

Back to the pull-up bars
– called up and down with Toes-to-Bar
– 10 pull-ups
– dead hang to 15
– dead hang to 15 and then a dead hang pull up

Short Mosey
– 15 burpees in cadence

Mosey back with an additional burpee at each light pole
– 1, 2, 3, 4, 5, 6 = 21 burpees

Total burpee count = 61

Dying cockroaches
Split Squats
Pistol Squat (called down and up)

NMM:
Tried to integrate some exercises where PAX knew the rep number we were going to, and some where we were going to keep going until I called stop. Do we work differently towards a goal we can see and know before hand? How does our effort level change if there’s an unknown amount of time or we don’t know how long things are going to last? (Think COVID….)

–Band Camp dismissed

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Bomb Splits

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Five men started the workout, and the sixth man, Bonsai, came in just as we we launching.
Run down entrance road
Warmup
All 10X in cadence:  SSH, Windmills, Moroccan N/C, Low Slow Squats, Arm Circles, Peter Parkers

Plank stretches (Downward dog/honeymooners)

Thang 1: BOMBs splits
Partner up
P1 runs to the north end of the entrance road and heads back (distance is 500’ out, then same back, total 1000’). P2 runs to the south end of the entrance road and heads back (same distance as P1),
When the pax meet, wherever that may be, they do the prescribed exercise:
First meet = B = Bobby Hurley = 150 total for the two pax
Then pax run their section of road again, then:
Second meet = Overhead Claps = 150, pax run, then:
Third meet = Merkins = 150, pax run, then:
Fourth meet = Big boy sit ups = 150, pax run, then:
Fifth meet = SSH = 150
Join in with the six to finish out.

Run to benches
Thang 2: Bench work
At the school’s benches:
20 incline merkins
20 Dips
20 step ups, 10 ea leg
20 decline merkins
20 butt touch squats
20 calf raises

Thang 3: Burpee Suicides
Three light poles in yard
Run to light pole 1, do two burpees, run back to start [65′]
Run to light pole 2, do two burpees, run back to start [165′]
Run to light pole 3, do two burpees, run back to start [265′]
Rinse repeat, increase to three burpees at each line for round two.

Run to COT area

Five minutes of Mary
Freddies, protractor, hello dollies, V-ups, etc.

Fini, COT

NMM: The BOMBs splits were different because one pax could bear more burden than the other, for either the running or exercise portion.  One partner may be faster than the other, and cover more ground, but then the other partner may get more exercise reps done; think of it as a ying/yang.   In the end we all come out ahead.

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Varsity 12.04.20

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Seven men attended the Varsity workout on Friday.  We began with a few warm-up exercises (SSHs, IWs, WMs, MNCs) before the main event.

Next, we made our way over to the pull-up bars.  Earlier in the morning, I wrote the exercise routines on the pavement using chalk.  The problem, it was dark and my writing was a little sloppy.  I spent a couple minutes going over the routine.  One exercise at the pull up bars, run to the stop sign for the next two exercises, up the hill for the next two exercises, and back down to the pull up bars for the next round.

Round 1:  Bar – Jump Grabs ; Stop sign – Lunges, Monkey Humpers; Top – Squats, Calf Raises

Round 2:  Bar – Toe Touches ; Stop sign – LBCs, Flutters; Top – American Hammers, Hello Dollies

Round 3:  Bar – Pull-ups ; Stop sign – Merkins, Shoulder Taps; Top – Dips, Carolina Dry Docks

Rinse and Repeat

Rounds 1 – 3, rep count:  Bar – 5; Stop sign – 10; Top – 10

Rounds 4 – 6, rep count :  Bar – 10; Stop sign – 20; Top – 20

Rounds 7 – 9, rep count:  Bar – 15; Stop sign – 30; Top – 30

Great conversation and encouragement by all.

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Expect the Unexpected

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As the first Q to kickoff the Block Party December to Remember, I knew I had a huge shoe to fill seeing the lineup Bobber scheduled. So I figured I had to take a page out of my Yinzer’s Q book and do something that I am not a fan of – burpees. If you have ever posted to one of my Q’s, you know there will be plenty of merkins and pull-ups, but not burpees nor running. Well, expect the unexpected.

I pulled in to the parking lot with some ideas, but no Weinke. When I mentioned this as we were standing around waiting for 05:15 start, you could imagine the mumble chatter!

So the Thang:

Was about to mossy when I called a Switzer and circled up for some stretching, then we mossy to Hobo parking lot for a little bit of COP. Low slooowww squats, merkins, and OH claps. Lines up at dumpster and for 5 rounds: 5 burpees, 10 squats, 15 merkins, run to Main Street Gazebo and back and rinse and repeat. Tesh was on round 5 when most PAX were on round 3…but his shirt was still on so maybe that slowed him down.

Mossy to “The Hill”. I figured most of the PAX won’t travel west of the Peach Stand on a Saturday to experience #BAOPS, so why not bring it to them! NUR up the hill and perform 1 burpee. Run down the hill, 10 LBCs. NUR up to 2 burpees, run down to 20 LBCs. NUR up to 3 burpees, run down to 30 LBCs. NUR up to 4 burpees, run down to 40 LBCs. NUR up to 5 burpees, run down to 50 LBCs.

Run to the park across from Main Street/160 intersection. 10 merkins, run up the stairs to the Xmas tree for 20 Freddie Mercury’s. Run back. Rinse and repeat by adding 5 additional reps at each end, with running the stairs in between. I realized I still had 8 minutes, so went back down the ladder to 15 merkins then 10 merkins with runnign the stairs in between each set with Freddies at the tree.

There is a snippet of what you  would experience at #BAOPS @ Alcatraz. Fill up your gas tank, get your M’s approval, and get your passport stamp some Saturday at #BAOPS – YOU WON’T REGRET IT

Thanks for the opportunity to lead!

Prayers go to Splinter’, Bobber, Trucker, and more recently Orange Crush son!

Trucker

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Know before you show…

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Tuesday’s are a treat here in The Fort so why should Tuesday, November 24 be any different? In an effort to ensure the PAX got their money’s worth, I decided to post the Weinke on Slack ahead of time. This gave them the choice of whether or not they wanted to make a run at it. That said, 14 PAX joined me at the Colosseum to give it a run.

Warm-up run around the drop off lanes for both schools, taking us back to the basketball hoops.
50ea I/C: SSH, Merkins (harder to actually do this than write this), Flutters

Line it up for sprints down/back: 50%, 75%, AYG

Mosey to the 1/2 wall: 25 Muscle Ups, 25 Mike Tysons, 15 get over the wall

Mosey to the back bus road. Nur up the road to the top. Run down but stop at each light pole for 10 Hand-Release Merkins, 20 Jump Squats, 30 Freddy Mercury’s (count how you wish since I tend to change my mind)

More was on the Weinke so it’ll have to wait for another day.

Loads of prayer requests and praises to be grateful for. Safe travels and for those not traveling, see you at the Convergence, Thursday at the Ranch.

Maximus

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Douangdara

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11 men posted at Honey Bader on a cool damp morning.
Disclaimer given and we were off with a mosey run (side shuffles, high knees, toy soldiers included)
Circle up for the WARMUP
SSH (12x I/C)
Windmills (12x I/C)
Imperial Walkers (12x I/C)
Morrocan N/C (12x I/C)
Low Slow Squats (12x I/C)
Arm Circles (12x I/C)
Peter Parkers (12x I/C)
Plank Stretches (12x I/C)

Run to school entrance
Plank
Read the account of the 31 US soldiers killed in the Extortion 17 Chinook helicopter shot down in Afghanistan (copied below).

Bench work
Derkins (17)
Step ups (20)
Dips (17)
Butt touch squats (17)
Incline Merkins (20)
Calf raises (17)
Leg lifts, grab post (17)

Run to pull up bars
Pull up routine:
Regular pull up (8)
Switch grip (6 and 6)
Toes to bar (11)

All pax grab a cinder block go to street
All pax Plank
Read hero story of 1st class Petty Officer John Douangdara, 26, and his Military Working Dog Bart (copied below)
Relay/block routine #1
Run to distance #1, run back to start
Blocks: do 13 curls, 13 squats (13+13=26)
Run to distance #2, run back to start
Blocks: do 13 curls, 13 squats
Run to distance #3, run back to start
Blocks: do 13 curls, 13 squats

Flutter for six, with block

Relay/block routine #2
Crawl Bear to distance #1, run back to start
Blocks: do 13 OH Press, 13 KB swings
Crawl Bear to distance #2, run back to start
Blocks: do 13 OH Press, 13 KB swings
Crawl Bear to distance #3, run back to start
Blocks: do 13 OH Press, 13 KB swings
Flutter w/ block for six,
Return blocks

Pull up routine again:
Regular pull up (8)
Switch grip (6 and 6)
Toes to bar (11)

To the street, a little mary to collect everyone:
Gas pumpers,
American Hammers

Run suicides to three cones.

Run to shovel flag.
Mary: Freddie Mercuries, Mountain Climbers, LBCs

Fini, COT
TWO FNG’s!  first is “Poppins” (a chimney sweep) EH’d by Refugee, and “Yeti” (2.0 of Sasquatch).

Take Aways: Need lights for the cones to see better in the dark.

Extortion 17
On August 6, 2011, a U.S. Army CH-47D Chinook helicopter approached a landing zone in Afghanistan 40 miles southwest of Kabul. The helicopter, call sign Extortion 17, was on a mission to support the 75th Ranger regiment that had secured an insurgent compound and were tracking down fleeing enemy militants.

As the chinook approached the landing zone, two enemy fighters ran out of a building and launched rocket propelled grenades. The first round missed the helicopter, but the second struck its rear roto blade. The resulting explosion caused a disastrous imbalance and tore the chinook apart. The helicopter spun out of control and crashed. There were no survivors.
The loss of 31 us military service members was devastating singular loss. Those killed were some of the U.S.’s most highly trained and battle-honed commandos.

In past Honey Badger workouts, I have chosen other Extortion 17 members to honor: Snr CPO Kraig Vickers; CPO Stephen M Mills; Specialist Spencer Duncan; Senior Chief Petty Officer Heath Robinson

Today we honor:
Petty Officer 1st Class John Douangdara, and military working dog Bart
John (nick named “Jet Li”) Douangdara was born on December 29, 1984, in Sioux City, Iowa. He enlisted in the U.S. Navy on February 15, 2002, and served at posts in the US, Europe and Iraq. In 2008 John became an Assault dog handler and deployed multiple times to Afghanistan to support SEAL team operations; and was the lead dog handler for SEAL team six. John and One of his dogs, toby, saved the lives of six Canadian service members, where unfortunately his dog died of injuries received in the actions. Later, both john and his dog received honors from the Canadian military for their actions.
On Aug 6 2011 1st class PO Douangdara (aged 26)  and his military working dog Bart were killed in the extortion 17 chinook crash from being shot down by enemy fire.
John is survived by his parents and four brothers and sisters.
Today There is a dog park named after John in Sioux City Iowa. John is laid to rest in Arlington National Cemetery and was posthumously awarded the Bronze Star with Valor, and the Purple Heart.

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October Hustle

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9 Stallions greeted October at the Ranch for a Bootcamp and were joined by 2 Ruckers at COT.

The Thang:

Mosey to Square Field for Warm Up

  • SSH
  • Imperial Walkers
  • Hill Billy Walkers
  • Burpees

Mosey to Middle School Back Parking Lot

Bearpees – Jack Webb Burpee 1×4 Bear Crawl

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

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

Paula Abdul – 5 Burpees, Run Forward 3 Spots, Back 1 the length of the Parking Lot

Mosey around to back of School for Inchworm Merkins for length of the first building.

Mosey to Middle School Pickup Line for Merkin Gassers.  Set of 10 of each followed by Gassers to each speed bump and back.

  • Diamond Merkins
  • Werkins
  • Rangers
  • Merkins

Indian Run back to start for 6MOM and COT

Announcements: Read your Newsletter.

 

Honor to Serve.

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Stay Hard

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I’ve been reading a handful of books these days, and one phrase that has stuck within my mind (as well as my SL) is #StayHard. It has pushed me through the mindset of “I can’t do this” or “I shouldn’t do this.” How many times have we told ourselves that? My question for the PAX today was this: will you stay hard?

And with that, we moseyed.

 

Iteration 1 – Bus Loop Hill Elevens

Nur up grass hill

Run down grass hill 

Bobby Hurleys at the top, CDD’s at the bottom.

Mosey around back of school to playground, switchbacking through the parking lot as we travel.

 

Iteration 2 – Playground Circuit

10 – 8 – 6 – 4 – 2 

Pull Ups

20 – 15 – 10 – 5

Burpees – Merkins – Squats – Lunge Walk – Dips 

Do one round of pull-ups, then one round of the BMSLD’s. Drop the count, repeat. Work your way down to the end.

Low plank in wait for the six between each round.

Mosey to front soccer field in a roundabout fashion.

 

Iteration 3 – Soccer Field Bear Crawl CMIYC

P1 Bear Crawls while partner Bomb Jacks, mosey to partner and flap jack. 

5 Bomb jacks each round, 5 rounds total. It was just enough for a full out and back between goals.

 

Mary

20 x WWI Sit Up

10 x Gas Pumpers w/arms raised

10 x Crunchy Frog

 

‘Twas a wonderful beatdown that encouraged heavy breathing and sore body parts. 2.4 miles traveled in total. The men put in the work, and it was good. Remember when you’re feeling weak or sore, you can still push through your mental barriers. Stay hard.

 

Announcements

FIA Marathon – Support them any way you can!

Chikin N Wizdom Zoom tomorrow morning, 0630 – 0715 w/Straight Up!

 

Prayer Requests

Ruby Slippers’ co-coaches son, Levi, having seizures more often than usual – pray for this bout of his epilepsy to subside.

Those who are isolated due to COVID, in and out of medical facilities.

Cake Boss’ injury and being on IR.

Geronimo’s job search.

 

Thanks Ruby Slippers for scheduling me literally three months ago! Felt like forever, but YHC still didn’t have the weinke built until last night… hope y’all enjoyed it.

 

Punch List out.

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