Tag: Ruby Slippers

RPG-Varsity July Combo

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Twenty three PAX converged at NaFo for the RPG-Varsity Combo (July 2020 edition).  Meteorological note: there was actually an occasional breeze blowing!

Started promptly at 0515 with Sasquatch leading the Broga portion.

Sasquatch leading us in some Broga

The peaceful warrior  pose was shattered by the breaking of wind by some Pax.

Next, the pax had their choice of what to do from 0530 to COT/0600:

Boot camp: Kaiser on Q

Pax did:  Stage 1 = bench workouts including derkins, dips, incline merkins.
Stage 2 = bear crawl around circle.
Stage 3 = broad jumps across parking lot mixed in with burpees.
Stage 4 = cinderblock curls and step ups on bench
Stage 5 = flutters/ab workout to wait for the six
Stage 6 = 10 pull ups 10 chin ups 10 reverse grip pull ups 3 burpees pull ups with wall sit between intervals
Stage 7 = short Mary with Freddie mercuries and hello dolly.

Run: Harry Carry on Q
Four pax ran a 3 mile loop at about a 8:10 pace.

run route

Ruck: Cake Boss on Q
Seven pax for the ruck, covering about 1.5 miles.  Topic: Matthew chapter 24 “Be ready”.

Fini, COT

Kaiser noted James 1:19; “…be quick to listen, slow to speak and slow to become angry.”   It can be a struggle to those in the right order.

Prayers for Cash.

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Back to back Respectables at Colosseum

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I had some big shoes to fill coming off last weeks Q by Rebel.  He brought the pain with some solid 3 minute interval exercises.  The 16 PAX this morning gave it their best as we started out after the brief disclaimer and broga stretching.  Mosey to the back parking lot for the warm up.

We started out with  Mtn. Climbers, Peter Parkers, Parker Peters, SSH, Moroccan night clubs, overhead claps, and imperial walkers.  Mosey to the end of the parking lot for the meat and potatoes.

4 sheets with 3 exercises on each sheet.  2 at each end of the lot.  Do first page Merkins 10, LBC’s 15 and Monkey humpers 20.  Run to the other end of lot do first sheet wide arm merkins 10, hello dolly 15 and squats 20.  Run back to other end of lot do first sheet and then the 2nd sheet Dips 10, bombjax 15 and flutters 20.  Run back to the other end of lot do first sheet then 2nd sheet Side straddle hops 10, american hammers 15 and 20 calf raises.  Back to start point for a brief story on disruption and shieldlocks.

Next round was sheet 1 run a lap around the lot.  Do 5 burpees then do sheet 1 and 2. Run the lot and do 5 burpees then do sheet 1,2 and 3.  Run the lot and you guessed it 5 burpees and do sheets 1-4.

We finished with a few minutes of broga before some of the PAX ran off to the bubble.

Thanks Hardwood for the opportunity.

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More Bear Crawling than necessary

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The Ranch

Mosey got out of the gate.
Plank up wait for 6
Mosey some more

Warmup
Some Yoga
Merkins
Mountain Climbers
Peter Parker’s
Shoulder Tap

Mosey
SSH
More Yoga
Sasquatch joined in

Mosey some more
Was thinking of sprints, but it was too wet for safety on that….so we did the Thighmaster (split squats)

Mosey back toward COT
Bearpees up to 10 burpees and 40 single count bear crawls
(1 burpee, 4 count bear crawl; 2:8, etc.)

Mosey back to the lap
Some balancing scales
Thighmaster again
One lap around the elementary school drop off area and back to COT

Howling Monkeys till 6am

NMM:
Been thinking about what followers learn when they see a leader fail and how that leader responds to failure. Does that response show a follower more about a leader’s abilities and dedication than success?

COT

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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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Dark and Wet Ranch

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9 men showed up  this wet morning at the Ranch.  Bobber had trouble finding the designated parking lot so he left his car in the middle of the drop off lane.  Uhaul was complaining about the darkness and wet surface, but stayed around for the fun.  After the disclaimer, we moseyed around the parking lot to the front of the school.

COP

SSH x 20

Imperial Walker x 20

Windmill x 20

Plank (6′, Honeymooner, Downward Dog)

Arm Circles (Forwards, Backwards)

Next, we moseyed to the school entrance for 11s between the curbs.  We started with one dip, bear crawled to the other side, ten Carolina dry docks, crab walked back to the other side, and increase the count by one to two dips…continued this exercise until the six was finished.

Once done, we jogged to the front of the Middle School for some leg work.

1st round: 10 leg lunges, 15 jump squats, 20 monkey humpers, 25 calf raises

Ran a lap around the car loop

2nd round: same as first, but added 10 to reps

Ran a lap around the car loop

3rd round: same as second, added 30 Dirty Myrtles

Next, we moseyed to the back of the school for some Ab work.

20 LBCs

20 American Hammers

15 Leg Lifts

Superman

With a few minutes left, we were able to squeeze in 50 yards of burpees broad jumps.

 

Great job everyone. Thanks for the opportunity!

 

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Bringing Perspective back to The Beyond

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The Thang:
Started things off with the merkin mile (10 lap 1, 8 lap 2, 6 lap 3, 4 lap 4) at each corner of the lap (112 merkins total)
Next we moved over to the side of the school were we did the following:
NUR (run backwards) up the hill
lung walk back down
NUR back up and lung walk down
Apollo Ono up hill

Then moseyed over to another part of the school to discuss perspective. During the conversation I challenged the Pax to be willing to listen and understand others view point.
Listen first and react last. While all pax were lined up on the wall facing me I wrote a W on the ground and asked the Pax what this what. As expected the Pax answered M because from where they were standing it was an M. However from what I wrote was a W. It is all about perspective and how you see things.

Next exercise was Balls to the Wall and wall sits (30 seconds each) – 2 rounds

To wrap up the workout we tackled a jack webb with Burpees and monkey humpers
Completed rounds 1-3 then moseyed back close to COT to knock out 4-7. Ran out of time to finish the rest.

Today’s workout was more about reminding us to remind us that its not just about you. Think about how what you say or do may affect others. Be willing to change your point of view to see how someone else may be seeing something. It may open your eyes to a whole new perspective.

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Thin Blue Line:Retired St Louis PD Capt. David Dorn

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Good Morning men of The Fort

Today was my first day as Honey Badger site Q and I wanted to get the week started like a Hero. We had 9 Pax show up for a Heroes Beatdown and I hope I didnt disappoint them.

We started with a quick mosey around the NaFo parking lot followed by SSH, Morrocan Nightclub, Windmills and Imperial Walkers.

Then we headed over the the football field for 2 rounds of :

38 Burpees  ,  Run 100 yards

77 Flutters   , Run 100 yards

38 Merkins. ,  Run 100 yards

77 Squats.    , Run 100 yards

38 American Hammers , Run 100 yards

77 LBC’s  , Run 100 yards

And Bevause we did it so fast I added a DORA

100 CD ,   200 Boxcutters and 300 Lunges

I wanted to Honor Retired St Louis Capt David Dorn who served 38 years for the St Louis PD and at 77 years old was helping a friend work security at his Pawn shop when riots broke out and he was shot and killed by rioters.

Ended with COT

 

 

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Seven-o-diamonds

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Three pax came out to for an OTB workout. Conditions were slick, cool but damp.

Warmup
Seal jacks (12X I/C)
Windmills (10X I/C)
Imperial Walkers (10X I/C)
Moroccan N/C (10X I/C)
Low Slow Squats (10X I/C)
Peter Parkers (10X I/C)
Downward Dogs/Upwards Dogs

Thang 1.0: Seven of Diamonds
Four corners with approx. 225 feet between each corner (900’ complete loop). Do exercise noted below at each corner and run to next corner.
7x Burpees
14x Merkins
21x SSH
28x Squats
21x Bobby Hurleys
14x Dips
7x Carolina Dry Docks
Total distance covered was approx. 1.2 miles.

Thang 1.1: Burpee round up
Do seven burpees to end workout with 35 burpees each man.

Mary 15x I/C (just a few minutes left to squeeze this in)
Freddies
American Hammers
V-ups

Fini, COT
Positivity: kids last week of school
Prayers: for our country dealing with covid and strife in Minneapolis.

Although a small attendance workout (Massey crew may have gotten lost inbound) it provided good shield lock time. Also noted: Looking forward to the schools ‘opening’ up their grounds to resume official A/O’s.

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Downward Spirals

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Five pax met at an undisclosed location for a OTB beatdown.

Warmup: SSH, windmills, Imperial Walkers, Moroccan N/C, Low Slow Squats, Arm Circles, Peter Parkers, plank stretches. All 12X in cadence.

Thang 1: Pull ups (take advantage of the AO’s best feature)
10 Pull ups (regular)
10 knee ups
10 Chin Ups
10 toes to bar

Grab a cinder block, bring it to the curb.

Thang 2: Downward Spirals
50 SSH
40 big boy sit ups
30 Bobby Hurleys (my favorite)
20 Mak tar jai’s (in cadence)
10 close grip pull ups, 10 knees to chest

50 squats
40 flutters, single leg count
30 curls with the cinder block
20 dips on the curb
10 wide grip pull ups, 10 toes to bar

50 Mtn Climbers
40 LBCs
30 Alt shoulder taps
20 KB swings with cinder block
10 switch grip pull ups, 10 knee ups

Thang 3: Plank-o-rama
Hold plank for 3 mins
Rest for 30 secs
Hold plank for 2 mins
Rest for 30 secs
Hold plank for 1 min
Body destroyer 1 min

Round of Mary

Fini, COT
Positivity round from the pax
Prayers/Praises

Good to see our Massey brothers coming up north to join in the beatdown.
keep on keepin’ on!

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DirtCheap

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Wet conditions with four pax under the awning at an undisclosed location.

Warmup: SSH, windmills, step-ups, Moroccan N/C, Low Slow Squats, Arm Circles, Peter Parkers, plank stretches. All 12X in cadence.

Thang 1: Pyramid
Burpees, Curls (with coupon), Bobby Hurleys, Squats (with coupon), Low Plank for the six, Run one loop (600’) together
1st round: 5 burpees, 10 curls, 10 Bobby’s, 10 squats, 1 run loop
2nd round: 10, 20, 20, 20, 1
3rd round: 15, 30, 30, 30, 1
4th round: 20, 40, 40, 40, 1

Thang 2: Core Work
45 seconds on exercise, 15 second rest
Leg Raises
American Hammer (with coupon)
Freddie Mercuries
Flutters (with coupon)
LBC

Thang 3: Big Balls
AC/DC’s Big Balls plays: Pax assume the monkey humper position. Pax do a monkey humper when the song says ‘balls’. Song duration is 2:39.

Fini, COT
Positivity round
Prayers/Praises

Workout shamelessly taken from F3 Chattanooga. Timing worked well, and my legs/thighs were worn out by the end.

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