Tag: Ruby Slippers

AR-7 at Varsity

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Well YHC watched Aquaman the night before and as customary, I looked up the workout Jason Momoa did to get in shape for this role. Low and behold, it could work with body weight exercises.

All familiar faces were present so the disclaimer was brief. A brief mosey followed by some warmup exercises. Nothing out of the ordinary.

The Thang:

AR-7. Accelerated Results. First was dips. Followed by jump squats and finally Merkins.
Format was as follows:

7 sets of 7 reps with 7 seconds of rest between sets. We did all 7 sets and did a short mosey as our rest.

Next was 6 sets of 6 reps with 6 seconds of rest. Short mosey.
Last up was 5 sets of 5 reps

After we finished up the dips, we moseyed to a grassy area to preserve the old joints. Same format just Jump Squats this time. Since the legs were jello-like, no mosey, just recovery.

Finally we moseyed near the pull up bars for the Merkins portion. Same format.

And then… we headed back for some Mary and COT.

thanks to Harry Carry for the opportunity!

 

Wegmans

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Reindeer Games 2019

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Six men came out on the day after Christmas to participate in the 2019 Reindeer Games.  Weather was cool but dry.

Started with a mosey run
Continued with the Warm up
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Low Slow Squats (IC12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner

Game 1: 7 of diamonds…
Location was a large parking lot as the baseball diamond was inconveniently located.
Stayed together as a gropup and did the below at each of the four points of the diamond, ran in between each point.
Rnd 1= 7 supermans
Rnd 2=14 gas pumpers
Rnd 3=21 squats
Rnd 4=28 flutters, each leg
Rnd 5=21 Amer Hammers
Rnd 6=14 LBC’s
Rnd 7=7 mak tar jie’s <<skipped due to time constraint…had to get to our bowling time slot.

Game 2: Elf Bowling
In a parking lot: Split into two teams, one team bowls (ball is a 15lb slam ball) the exercise (which are written in chalk in the p-spot), other team bowls the count (varies 5 through 20, also written in p-spots) .
Exercises: burpees, bobby hurleys, Hand release merkins, Bomb jacks, Dips
Everyone got a turn bowling, and all exercises were done.

Game 3: Bear vs. Crab Soccer
Used a small parking lot
Split pax in two teams
Soccer ball in the middle
Team 1 bear crawls only, Team 2 crab walks only
Get the ball and try to score
After score, switch animals. Repeat.

Fini, COT

Prayers: Travelling Pax.  Praises: Cash home from medical treatment; succesful Clave Boss convergence on 12/24.

Reason for the season: Born that man no more may die.  Born to give them second birth.

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Extortion 17 Spl Spencer Duncan

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Five men posted at Honey Badger to honor the 31 heroes of Extortion 17, and Spl Spencer Duncan.   Conditions were cold and raining.  NaFo has two entrances with some awning cover and we utilized both.

Warm up:
Under the large awning: Run loop under awning, 17 times, drop a clothespin in the bucket to keep count.
Then warm up exercises:
SSH (IC 12x)
Windmill (IC 10x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner
All pax in plank: read story of Extortion 17 (copied below)

Thang 1:
13’s: start at a bench do a derkin, bear crawl to other side, do two derkins at other bench, change incrementally to 13
(do box cutters for the Six…)
Do 31 step ups
Plank for the Six
Read Spl Spencer Duncan Story (copied below)

Thang 2:
Run to small awning (distance of 350 feet)
17 Block Curls
17 Block Squats
31 heavy Freddies, hold block and do freddie mercuries
(Plank for Six…)
Blocktanamo: standing, line up hold block out at 90 degrees, each pax runs and presses/slaps/etc the other pax’s blocks.

Thang 3:
Run to Large awning
Indian Bear Crawl
21 bobby hurleys
21 squats (IC)
Indian Bear Crawl-Merkins
21 jump squats
31 calf raises

Thang 4:
Run to small awning
21’s: 20 block swings, 1 merkin…change incrementally 21 merkins
This was cut a little short due to time, and it quite sucked.

Run back to large awining
Fini, COT

Prayers/Praises
Dirty Harry’s wedding anniversary is Dec 24; HarryCarry’s first born turns 16 today; Marriages; those in medical care.

Reason for the season: Born that man no more may die, Born to raise the son of earth, Born to give them second birth.

Reason for the workout:
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 reinforce American and coalition special operations troops. It would never return. Insurgents fired at the Chinook, severed one of its rear rotor blades, and brought it crashing to the ground. All 38 onboard perished instantly in the single greatest moment of sacrifice for Americans in the war in Afghanistan. Those killed were some of the U.S.’s most highly trained and battle-honed commandos.

Specialist Spencer Duncan was born Feb 6th 1990 in Meriam Kansas and graduated from Olathe South High School in 2008.

He knew he wanted to make a difference in the world, and chose to join the US Army Reserve after high school. After basic training at Fort Knox, Spencer qualified as a helicopter repairer and was stationed 7th battalion, 158th Aviation regiment in Kansas. He loved working as a mechanic and became door gunner for Chinook helicopters. In May 2011, Spencer was sent to Afghanistan for his first deployment.

Specialist Spencer Duncan, 21, was a member of the Extortion 17 air-crew when it was shot down in the Wardak province on August 6, 2011. He is survived by his parents Dale and Megan, brothers Tanner and Calder, and his beloved dog Dixie.

When Spencer’s body was returned home to Kansas, over 15,000 people turned out to line the roads and show solidarity with the Duncan family. Specialist Spencer Duncan was posthumously awarded the Bronze Star Medal and Meritorious Service Medal. He is interred at the National Cemetery in Ft Leavenworth Kansas.

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Friday the 13th: Rain at the Varsity

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Friday the 13th
7 PAX

Started out undercover and did a warm-up series of running between cover at the student entrance and the bus drop off area.
SSH
IW
Shoulder Taps
HW
Merkins
Down Dog–>Up Dog

Focus on 3S2T

Speed in the rain to front of school
quick lap

Return to cover for Thang

YHC had placed these signs pre-0500.

Started under cover at 5 merkin sign
– bear crawl to squats, do squats and run back
– 5 merkins, bear crawl, 10 squats, bear crawl, 15 lunges, run back
– etc.

Got to 25 burpees. Then did 25 more burpees and bear crawled straight through the sequence but backwards.

Some Mary and COT

NMM:

Somethings you can’t just start working on. For example, stamina. You can only work on increasing stamina once you start to get tired. You can only work on toughness in adverse conditions. Take adverse conditions as an opportunity.

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A Little Of Dis And A Little Of Dat

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Despite the cold temps, thirteen HIM decided to get out of the old fart sack and accelerate their Thursday morning. It was a good opportunity to remind everyone that it was cold out and not to stick your tongue to a flag pole. Disclaimer was given and we were off.
Quick Mosey and we circled up. Exercises were done in reps of 20.
  • 20 Side Straddle Hops
  • 20 Windmills
  • 20 Low Slow Squats
Right off the bat, we bear crawled around the covered semi circle. Once the six were in another mosey over to the far parking lot.
  • 20 Plank Jacks
  • 20 Flutters
  • 20 Bib Boy Sit Ups
Moseyed over to the back of the school for some wall work.
  • 20 Wall Mountain Cimbers
  • 20 Peoples Chair Overhead Claps
  • 20 Wall Mountain Cimbers
  • 20 Peoples Chair Overhead Claps
A challenged the group to take some time out and focus on what is really import over the upcoming weeks. The birth of our savior.
Moseyed towards the side of the school.
  • 20 Donkey Kicks
  • 20 Dying Cockroaches
  • 20 American Hammers
Moseyed/Toy Soldiers/Lunges over to the front of the school where two cones were setup for a little Jack Webb. The loop was about a quarter of a mile in total and we had a cone setup on each opposite end. We definitely got some miles in on this segment.
Cone 1: 10 Partner Slap Pushups
Con 2: 1 Big Boy Sit Up 
 
Cone 1: 9 Partner Slap Pushups
Con 2: 2 Big Boy Sit Up 
 
We got down to about 5 and 5 or 4 and six depending on how fast you were running.
 
Moseyed back to COT for prayers and praises.
 
– JWOW

 

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Twitter Burpee Challenge

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There is something about twitter and Slack (your welcome Crab Cakes) where you get to poke the bear and start a rash of replies about which AO is better, which one will have more PAX post, and who’s WO will SUCK more. Your YHC tried to create an unofficial convergence by calling out multiple PAX, and then Punch List took it to another level and would do burpees if additional PAX would post….Stang where were you???? Your Vols are bowl eligible, you should be posting now that you can be seen without getting grief. Actually where were all those PAX who were called out??? Disappointing, we all wanted to see Punch List do 100 burpees 🙁

The 12 PAX who did post were not disappointed.

The Thang:

Warm up with toy soldiers along roadway for 2 light pole lengths (longer than I thought), return with knee ups and lunges.  Circle up for COP – some windmills (Dirty Harry loves these!), Imperial Walkers, Hillbilly Walkers, Slow Squats, and merkings. Mossy past the pull up bars….PAX were shocked we didn’t stop there….they just didn’t know what as in store for them…to the bottom of the hill for round 2 of COP. Moroccan nightclubs, overhead claps, and toe touches.

Mossy up the hill to the pull up bars. Time for the real thing. Dora 400! Partner up. As a duo, 60 pull-ups with a challenge that each PAX does 20 true pull-ups (not using the foot rests). 100 merkins, 150 squats, and 200 LBCs. I know, this does not total 400….The other partner runs to the bottom of the hill and back.

Each PAX was then required to do 10 true pull-ups and 10 toe touches, while resting wall sits. Once completed, 5 more pull-ups. Can’t get better without doing them and they are the best exercise out there!!

Mossy to crosswalk and sprint to next crosswalk. Finish with 3 minutes of Marry.

Appreciate the opportunity to lead and push PAX on pull-ups, thanks Punch List.

Read the newsletter!

Prayers for Cash and Karrie who are fighting cancer….you can do it!

Trucker out

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Wegmans and Repeat at the Coop

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Since this was Repeat’s 2nd VQ, YHC led the warmup. Nothing fancy. Nothing special.

Partnered up near JROTC building. P1 runs to the top of the loop, 25 Merkins whiles P2 is doing LBCs. Switch once P1 returns. Next is 25 bomb jacks and flutters. Last is 25 monkey humpers and Rosalitas. Hand off to Repeat.

Repeat ran us up near the band field. There is a covered walkway with lights. At the first light we did 5 Merkins and 5 LBCs. At the next light we added 5 to each exercise so 10 and so on and so forth. Repeat estimates we did roughly 280 reps of each exercise.
Thanks for the opportunity to lead Punchlist.

Wegmans

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RPG-Broga-Varsity Combo

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Last Friday of every month will have a travelling Broga-RPG.  Varsity (at Nation Ford HS) was the location for November.  Nine pax came out for the 0500 start time to burn off after-Thanksgiving calories.

Broga
YHC was the lead-off man started the group with a some simple yoga positions, then Sasquatch brought us home with warrior poses.

The group split off: three went running; six stayed for boot camp.

Boot camp details:
Warm up
Mosey Run
Toy soldiers, high knees
Circle up and do:
SSH (In Cadence 16x)
Windmill (IC 16x)
Imperial Walker (IC 12x)
Plank Jacks (IC 16x)

Thang 1: Elevens
Mosey to JrROTC building
Run to bottom of hill, do 1 burpee
Run up to pull up bars, do 10 pullups
Incremental changes for the 11’s routine.

Thang 2: Wall Sits

Thang 3: Global Warming
Circle up, low stance position, all pax side shuffle about the circle, stop and do exercise called out (each pax had opportunity to call out an exercise):
Smurf Jacks
Imperial Walkers
Big Boy sit ups
Merkins
Squats
Etc.

The runners returned after traversing around 4ish miles.

Fini, COT
Prayers for pax traveling this holiday weekend, and for those that have lost a loved one recently.

Look for the traveling RPG-Broga coming to an AO by you; take advantage of the opportunity to get better!

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Colosseum- KISS (you know what it stands for)

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Always one of my favorite AOS in the Fort. A great place that makes you want to work. I like to KISS (keep it simple st&#%d)
We had a little disclaimer and intro and were off.
couple laps around the parking lot and circle up for a quick warmup.
22 SSHs
10 windmills
22 Mtn Climbers
6 inches with slow 10 count x 2
head down road for dynamic stretching and let the games begin.
light poles
1. 5 burpees.
2. 5 burpees, 10 plank jacks.
3. 5 burpees, 10 plank jacks, 15 merkins
4. 5 burpees, 10 plank jacks, 15merkins, 20 squats
5. 5 burpees, 10 plank jacks, 15merkins, 20 squats, 25 LBCs
Mosey down road. Pick up piece of rip rap
10 chest presses, 10 curls, 10 shoulder presses x 3 sets
Hill repeats mosey to top 10 merkins, 15 squats mosey to bottom 5 burpees. flutter kicks until 6 finishes 3 sets.
Indian run back to light poles.
1. 5 burpees.
2. 5 burpees, 10 plank jacks.
3. 5 burpees, 10 plank jacks, 15 merkins
4. 5 burpees, 10 plank jacks, 15merkins, 20 squats
5. 5 burpees, 10 plank jacks, 15merkins, 20 squats, 25 LBCs
COT- like I said KISS.
announcements- thanksgiving convergence
Christmas Party sign up by Sat. Dec. 30th
Prayers and Praises

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1990s HIITs

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Nine in total arrived. The rain held off, but conditions were still slick.

Warm Up
Mosey run
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Low Slow Squats (IC10x)
Headed towards the benches area under the awning in front of the school.

Thang 1: HIIT Routine
The winner of Twitter poll, for which decade of rock to play during the workout, was the 1990’s!  Playlist is at end of BB.
Set A: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
Cherry Pickers
Squats
Dips
Bobby hurleys
Set B: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
Derkins
Amer Hammers
plank jacks
Set C: Do the below 45 seconds on, 15 sec standing rest in between
Flying Squirrels
Imp Walkers
Squat Jumps
step ups
SSH
Rinse/Repeat sets

Thang 2: Thunderstruck burpee routine
Played AC/DC’s Thunderstruck (Just squeaked in being released in 1990); do a burpee every time you hear thunder/thunderstruck.

Fini, COT

Prayers for those under doctor’s care. It’s been a heavy week, make sure to hug your kids/family.

Most of those in attendance were in our forties, so the 1990’s music was during our ‘coming of age’ years. Set B was a real core burner due to the low plank rest.

Playlist, year of release noted.
1. Everlong, Foo Fighters, 1997
2. Only happy when it rains, Garbage, 1995 (Shirley Manson representing Scotland)
3. The Beautiful People, Marilyn Manson, 1996 (Slash noted this song was written in Charlotte)
4. Lump, Presidents of the United States, 1995
5. Sabotage, Beastie Boys, 1994
6. Pepper, Butthole Surfers, 1996 (…pourin’ like an avalanche comin’ down the mountain…)
7. Enter sandman, Metallica, 1991
8. Flag pole sitta, Harvey Danger, 1997
9. Song 2, Blur, 1997 (Woo hoo!)
10. Thunderstruck, ACDC, 1990 (burpee challenge, always a crowd pleaser)

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