Tag: Senator Tressel

49 is not the new 32

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So a bunch of 30 something fit guys show up to a Barry Manilow workout … I’m sure there is a punch line somewhere …

10 at The Fort for my best effort, both physically and mentally.

The Thang:

Mosey to the wall across from Founders for some warm-up +
20 x OH Claps
20 x MN Clubs
20 x forward arm circles
20 x backward arm circles
20 x Imp walker
15 x Low Slow S
20 x LBC
20 x Travolta
15 x Dying Cockroach
15 x T-Plank

Wall sit, 2 pop-out burpees from each end to middle
BALLS TO THE WALLS (Accept, 1983)
Wall sit, 2 pop-out burpees from each end to middle
BALLS TO THE WALLS (Accept, 1983)

To the big(ish) hill up to the gun shop
1-7 at the bottom – Burpees
7-1 at the top – Squats

To the lot across the street (sorry, it was gravel)
bear crawl from light to light, at each light:
2 x burpees, 2 x Low SS, 2 x merkins, 444,666,888,10-10-10

Circle up in Founders lot
15 x OH Claps
15 x MN Clubs
15 x forward arm circles
15 x backward arm circles

Looks like we made it,

Barry Manilow

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Respectable Q at Alcatraz

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A beautiful morning at Alcatraz and the Pax began to gather for a beatdown by 2 respectable Qs with YHC and Bolt.  Circle up disclaimer was given and YHC took the 1st half and lead the group out on a warm up mosey.

COP – SSH, Hillbilly walker, Low Slow Squat, Mountain Climber, CDD, Peter Parkers, Downward to Honeymooner(x3) – Mosey to the Pull up bars

At the Pull up bars I shared how we would spend the rest of my allotted time- A few rounds of Cindy Round 1 – run to the bottom of the terrible hill then back to the pull-up bars for  5 pull-ups, 10 Merkins, 15 Dips, 20 4 count flutters.  Round 2 – Run around the park same workout. Round 3 back to the bottom of the hill and same workout.  After 3 rounds we were all sufficiently smoked and ready for Bolt to take over.

Bolt had mercy on us and we walked  back to the parking lot where he gave his instructions.  4 stations around the park Station 1 paver curls and 5 Burpees, Station 2 Jump Squats and 5 Burpees, Station 3 Bombjacks 5 Burpees, Station 4 10 Burpees, sprint back to Station 1.  Rinse and Repeat.  With the remaining time we circled up for some interesting and challenging ab work as only Bolt could bring.

To COT – Prayers requested and given.  A great morning, and a great group of PAX

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EMOM to close out AKA at Golden Coral

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We had 19 at Golden Coral to close out AKA. I was honored that Lutefisk gave me the opportunity to close out AKA and I did not want to disappoint. So here it is:

We started with a 1 mile journey around Golden Coral stopping every 1/4 mile for 15 merkins. (Crowd pleaser).

We finished up at the fire station for a quick warm-up before we got to the thang. I dont remember completely but it was quick. I think it included some windmills and weed pullers.

Then we got to the THANG:

I planned a little EMOM (Every Minute On the Minute). Each Pax had 1 minute to complete 20 burpees, then 1 minute to complete 20 crunchy frogs then 1 to get down the hill and back before we started over. We did this rotation until 15 minutes were up. The goal was to finish as many of the reps as you could or push yourself to whatever number was achievable in the 1 minute.

With enough time remaining, we started another EMOM, switching the burpees and crunchy frogs for jump squats and CDDs.

With only 2 minutes to spare we ran back to COT.

Thanks to Lutefisk for the opportunity to lead and to all the Pax for putting up with my craziness.

Until next time, back to the hunt…

 

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Burpee Bonanza

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It was a beautiful 60 degrees Fahrenheit (15 degrees Celsius for the Canadian viewers) at the Colosseum this morning as 10 PAX decided to show up and get right. I started off with a quick introduction and disclaimer, and then we were off. We did a Mosey around the front of the school followed by some toy soldiers and butt kickers to warm the legs up. We then headed over to the back of the school by the half wall for warmups.

Warmup:

  • 20 Side Straddle Hops
  • 10 Cherry Pickers
  • 10 Low Slow Squats With Air Hump (Aka Fun House Special / Aka 3 Amigos). Demo compliments of Fun House.
  • 10 Merkins
  • 10 Moroccan Night Clubs

We headed over to the half wall for some YouTube classics.

  • 10 Muscle Ups
  • 10 Wall Mountain Climbers
  • 10 Muscle Ups
  • 10 Wall Mountain Climbers

Moseyed over to the basketball courts for some cone work. Cones were setup with the same yard markers as a football field including the end zone. There were 11 cones each 10 yards apart.

Before we got started we briefly discussed the Q source purposefulness topic this week.

To live right a man has an ultimate purpose in mind.

To live right requires self-sacrifice.

Living right helps a man to stay right.

The Thang:

  • 10 Burpees. Run 110 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 90 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 10 yards. 10 Flutters. Run 70 yards. 10 Flutters. Run 10 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 10 yards. 10 Flutters. Run 10 yards. 10 Carolina Dry Docs. Run 50 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Flutters. Run 10 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 10 yards. 10 Flutters. Run 10 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Plank Jacks. Run 30 yards. 10 Plank Jacks. Run 10 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Flutters. Run 10 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.

Since we were in the spirit of football in May, we continued the theme and did some lineman drills. We did 20 yard intervals of partner bull rushing (110 yards down the field and 110 yards back).

We line up for suicides. 50 yards and back. 110 yards and back.

Circled up for six minutes of Mary, then headed back to COT for prayers and praises.

JWow

 

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A cat, a cow and a 7 minute mile

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Things Funhouse and Fishsticks did Friday morning.

We began with a 20 minute broga warm-up with a solid lead from Basso …. errrrr …. Sasquatch.

The other thang:

I trot along the avenue
I never thought I’d meet a turn like you
Meet nine turns like you

With crazy 90 degree turns and blind corners
The massive number of turns confused me through
They confused me through

And I ran
I ran so many turns
I just ran
I ran both left and right
I couldn’t find my way

A turn appears in front of you
I wish the route was explained better by you
Just simply a turn or two

And I ran
I ran so many turns
I just ran
I ran both left and right
I couldn’t find my way

Looks like we made it,

Barry Manilow

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Alcatraz Fishermen

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I’m writing this way past due and don’t have much, but what the heck, let’s give it a good ole college try.  Fishsticks warms us up with the ‘regulars’ and proceeded to crush our arms with some partner style work using the loose bricks.  I just remember hurting.  Then YHC ran a starfish exercise as a team.  In the middle was 5 body bag builders (a 10-count burpee).  Each corner was done twice with broad jumps and duck walks between the middle and the stations.  The corners were all combination exercises that created #pain.  So that’s it… all I can remember.  Just thankful to be able to work out with such great #HIM.

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6 years, God only knows where I might have been….

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6 years ago YHC rang the bell for the first time with a handful of rag tag HIM’s. There were 3 workouts, total, in The Fort. A lot has changed!  YHC was blessed enough to be able to come to Block Party and Q on a day that has changed my life.  32 other PAX joined YHC in the gloom for some fun for Day 20 for Ass Kickn’ April Y2!

The Thang:

Long loop around WEP

COP

SSH X 50, Squats X 25, IW X 20, Mountain Climbers X 25, Plank Jacks X 25, Slow Sumo Squats X 25, 6 count Burpees w/ hand clap X 10, SSH X 10 – Mosey to playground

DORA 1-2-3

Partner up, 100 Merkins, 200 Squats, 300 LBCs. Go.

Huddle Up

Got the PAX together to briefly talk about what F3 has done for me.  I had initially thought that F3 would always be a physical challenge, and it is, but I would never have guessed how much the 2nd and 3rd F’s would come into play.  Having 32 other men show up at 0515 to work out under my lead, shows exactly what F3 is all about.  Supporting your F3 brother celebrate a special, life changing day by doing burpees and dodging fire ants.  The 1st F is the magnet, always pulling you in.  The 2nd F is the glue, keeping you connected and active.  The 3rd F is the dynamite, serving others, putting yourself 3rd and sharing this crazy thing F3 to all men around you. Off to the hill for Jacob’s Ladder.

Jacob’s Ladder – 8’s – 1 Burpee at top and 7 Bomb Jacks at Bottom. Add, subtract, flippy flop, you know the drill.

Off to COT, but lets do some more while we count down to 0600.  30 seconds of Mountain Climbers, Plank, burpees….. Saved by the Bell. Done.

Great Tuesday morning.  So humbled and blessed with the HUGE turnout this morning.  I couldn’t be more excited about being a part of F3!

FunHouse

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Burpagedon

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A disclaimer was given and PAX ran a warm-up lap for COP.

COP
SSH x 15
IW x 10
Squats x 10
Bonsai Cherry Tree Pickers x 10
Windmills x 10
MNC x 10
Sun God’s x 20
Merkins x 8 IC
MTN Climbers x 10

YHC had thoughts of bear crawls after burpees, but threw an audible and we did those first.

Bear crawls to every other HT post x 5 Merkins, crab walk to next second post x 10 crab cakes. On the way back we did x 5 CDD and 10 LBCs.

YHC had asked my 2.0 what to do for the Q, and after showing him his options, he adamantly decided on “a lot” of burpees, and further stipulated 100 was not “a lot.”

With that in mind:
Round 1: x 10 reg. Burpees x 10 sea monkey Burpees (2 hand release and a monkey have before jump) with one extra sea monkey to make it 101
Run a lap (.2 mi)

Round 2: x 10 left legged Burpees x 10 right legged Burpees
Run a lap (.2 mi)

Round 3: x 10 knee tuck Burpees x 10 squat Burpees
Run a lap (.2 mi)

Round 4: x 10 plank jack Burpees x 10 spiderman Burpees
Run a lap (.2 mi)

Round 5: x 10 reg. Burpees x 10 kraken Burpees
Run a lap (.2 mi)

Wall sits while PAX did OHP while we went down the line and did x 10 Squats. Finally ended with a round of Mary.

COT
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Thanks Lutefisk for the opportunity to lead, and the PAX for sticking with it today.

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Productivity at it’s Best @ Alcatraz

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  • Had the luxury of Co-Qing this fine Saturday morning w/ Corn Hole at Alcatraz.  I sent John my 1/2 of the workout a couple days in advance so he could decide if he wanted to ignore what I planned and do his own thing or make it complementary.  He choose the first option, and completely ignored the exercises of the 2nd half and made it extra spicy by incorporating a ton of burpees and legs right off the bat.

Here it is –

Took a mosey around the outer perimeter of the ball field and made our way back to the starting point for a typical warm up.  Standard John stuff – you know, about 100 side straddle hops and then I forgot what happened after given how smoked my calves were.

From there he took us through the 4 corner accumulator / deccumulator.  Starting on one corner of the parking lot we did:

  1. 5 burpees, then lunge walk to next corner
  2. 5 burpees + 10 merkins then bear crawl to next corner
  3. 5 burpees + 10 merkins + 15 squats then lunge walk to next corner
  4. 5 burpees + 10 merkins + 15 squats + 20 SSH then bear crawl to 1st corner again
  5. 5 burpees + 10 merkins + 15 squats + 20 SSH + 25 LBC’s then bear crawl back to 4th corner
  6. Decummulator time – remove the LBC’s and do the other 4 exercises above, + lunge walk to 3rd corner
  7. Remove the 20 SSH and do the rest, then bear crawl to 2nd corner
  8. Remove the squats, ado the rest, lunge walk to first corner
  9. Remove the merkins and do the burpees

Yikes – that’s 45 burpees, 70 merkins, 75 squats, 60 SSH, 25 LBC’s and a crap ton of bear crawls / lunge walks in a small window.

Transitioned over to my half of the Q and we hit the ball field.  It was still soaked from the monsoon the day before and the field guy was out there getting it fixed up for the day’s games.  Had to quickly modify my 4 corners on the field to do just one side of the field not make him angry.  Here’s what we did:

Starting on one side of the field, we jog a 1/3 of  the length of the field, and then sprint the remaining 2/3 of the field then do an exercise:

  1. 50 squats.  Jog a 1/3, sprint 2/3 then
  2. 50 merkins.  Jog a 1/3, sprint  2/3 then
  3. 50 jump knee tucks.  jog a 1/3, sprint 2/3 then
  4. 10 burpees

Next up, we head to to the retaining wall behind the back stop of the baseball field in the far corner.  We do an exercise on the wall, then do another exercise down the fence line (full length of field) and then back to do another exercise on the wall.

  1. 20 dips, then power skips down the length of the field and back
  2. 20 derkins then side shuffle down the length of the field and back
  3. 20 step-ups per leg then back pedal the length of the field and sprint back
  4. 10 burpees then jog back to the parking lot

From there, we got down in a plank position and did alternating sets of carolina dry docks and merkins, then sumo squats and narrow squats:

  1. 11 CDD, 10 merkins, 9 CDD, 8 merkins, 7 CDD, 6 merkins, 5 CDD, 4 merkins, 3 CDD, 2 merkins, 1 CDD (36 CDD’s and 30 merkins all at once – holy smoke show)
  2. 11 sumo squats, 10 narrow, 9 sumo, 8 narrow, 7 sumo, 6 narrow, 5 sumo, 4 narrow, 3 sumo, 2 narrow, 1 sumo (36 sumos and 30 narrow squats back to back to back)

Had about 5 minutes left, so hit hill on the road off of Tega Cay Drive for some big boys and merkins.

  1. 10 big boys, run down the hill, 1 merkin, back pedal up hill
  2. 9 big boys, run down hill, 2 merkins, back pedal hill
  3. 8 big boys, run down hill, 3 merkins, back pedal hill
  4. 7 big boys, run down hill, 4 merkins, back pedal hill…and we ran out of time.

Back at COT, we had a couple prayer / praise reports, and half the folks headed over to Change Order’s house for some Q source discussions.  So awesome to see our boys Crash and On the Rocks get back out there – been way too long fellas.  Thanks for the effort today – great work by all.  Until next time.

Cha Ching

 

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Old School Slug Fest at the Corral

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Man, I have to give props to our boy Lutefisk for taking over this AO as Site Q and really elevating the attendance and holy cow the consistent FNG’s rolling up here.  It’s so great to see, and likely the only reason I got 14 to come out to my Slug Fest of a Q.

After taking it easy for a week post P200, I decided to turn it on and give the pax a reason for getting up so early.

Warm up was quick – side straddle hops x20, windmlls x 10 and we were off for the real warm-up:

  • Burpee Mile – from COT, I led the pax on a very brisk mosey behind the Teeter, through the apartment complex, up the steep hill, out to 160, down to the gas station and back through the Teeter parking lot and ended back at the steep hill out back.
      • The kicker was that we stopped every 0.2 of a mile and knocked out 5 burpees along the way.  Finished w/ 25 burpees, and then tacked on 5 more just for good measure and a round 30 count.

Next up, a simple Dora…on the hill…with burpees.  We partnered up on the level ground about 3/4 up the hill near the fire station and I informed the pax:

  • Partner 1 runs down the hill, knocks out 5 burpees, and back pedals up the hill.  Meanwhile, the partner not running works on the rep count of the following exercises (partners switch on and off as they complete the hill) –
      • Merkins x100
      • Jump Squats x200
      • Crunchy Frog (Witchhunt special) x300 (we may have cut this off at 200 count)

This stunk.  Back pedaling hills is evil.  Once we finished there, the wounded pax were led back over to the Teeter parking lot via another mosey.  Next up, the Jedi version of Jack Webbs – holy smoke show:

  • On the curb – 1 dip per 4 crab cakes…up to 10 dips / 40 crab cakes.  I  never want to do another crab cake again.  So many crab cakes – appropriate given it’s Golden Corral.  Arms were toast.

From there, we did side shuffle suicides on the full length parking lot which brought my heart rate to 110% of what it’s supposed to do and finished w/ 1 min to spare at COT where we knocked out 11 merkins, 10 diamonds, 9 merkins and 8 diamonds.

Encouraged the pax to read up on Jedi’s Muggo posting about his Greatest Fear and then spoke briefly on something that’s been on my heart .

What would you do differently throughout your day / week / life if you lived eternally focused and NOT from a temporal perspective?  How might you interact w/ your kids or wife or those around you differently?  How might you come to practice more patience / endurance?  Would your timing expectations change?  How might your desires / things you’re asking God for change?

Appreciate all the pax that shared prayer requests and came out to play this fine Tuesday morning.  I was definitely sore so hope each and every one of them walked away in better spirits and a little vomity.

Cha Ching

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