Tag: Shady

Cardinal Tribute

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WARMUP:
During warmup I asked Pax to remain quite and think about Cardinals family. I also asked them to think about their legacy. How will they be remembered when they are no longer here?

SSH
Tempo Merkins
Flutter Kicks
Lil baby arm circles / reverse
Hallelujahs
Cherry Pickers
Samson hold

THE THANG:

5 each exercise and then run a lap. Repeat each set before moving to the next set

Burpees
Big Boys
Heels to Heaven

10 each – burpees
LBC
Mtn climbers

15 each – burpees
Squats
Freddy Mercuries

20 – burpees
Squats
LBC

Decided to forgo the second round of 20’s and moved to the wall for 4 rounds of 20 second wall sits and 5 burpees.

Total 100 burpees

MARY:
ANNOUNCEMENTS:
COT:

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Stupid face cards!

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WARMUP: quick mosey around parking lot, SSH, windmills, squats, merkins, up and down dogs, back and hamstring stretches
THE THANG: as we surrounded 4 KBs and 3 sandbags, we looked at the deck of cards along with the wienke that had all the exercises. Face cards are Jack 11, Queen 12, etc. “Breaks” were after 6-8 cards…I’ll explain later. Ruck was worn for most exercises.
• Hearts 2-7 chest press and swings; 8-Ace curls
• Spades 2-7 lunges (double count); 8-Ace merkins
• Diamonds 2-7 man makers; 8-Ace squats
• Clubs 2-7 clean and press; 8-Ace flutter with press
• joker – carry all the from the front of the school down to the softball field…maybe 200 yards there and back
• after 6-8 cards we took a break which consisted of a shuffle with ruck, gear carry swapping after 200 yards, mosey slick
• after we got back from breaks or jokers, we’d rotate positions so we had different gear in front of us given the different items in our arsenal.
MARY: none today
ANNOUNCEMENTS: skate or die has JOC tomorrow for a ruck workout, dam to dam fundraising
COT: praying for illnesses

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Only 6 years?

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WARMUP: Standing around talking. Very little stretching.
THE THANG: Brayden Hills
MARY: Last site Q morning for Boehiem. After 6ish years, he handed the shovel to Assassin. Thanks for your steadfast leadership Boehiem!!
ANNOUNCEMENTS: Newsletter
COT: Prayers for healing for health and addictions.

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Carowind’s blast from the past….the Frenziod

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WARMUP:
Mosey to Fort Mill Church of God
Windmills
Slow Low Squats
Downward Dog/Honeymooner
Mountain climbers
THE THANG:
Quick recap of Frenzoid ride at Carowinds: simple but terrifying, goes in both directions, and we all move as a group.
(Using Williamson St. & Monroe White St.) Starting at the “bottom” of the hill we NUR halfway up. Stop and wait on the 6. 10 Merkins. run the rest of the way up to next street. 10 Flutters in cadence. Run back down the hill to “bottom” and perform Burpees (in ascending manner). NUR up the other side until parking lot. 10 Merkins. Run to next street. 10 Flutters in Cadence. Rinse and repeat. Burpee count got to 6 at the bottom.
MARY:
Flutters, Dying Cockroach
ANNOUNCEMENTS:
Bethel Men’s. New AO
COT: Prayers for healing, our teachers and children, elderly parents, to be consistent.

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DORA Ready with an unexpected whistle

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Disclaimer: when you hear a whistle you owe 10 burpees; intermittent whistles throughout (maybe 10 times)

WARMUP: 50 SSH, of course, and a few others warmup type stuff

THE THANG:
– Dora #1
— 200 Merk’s
— 200 Dips
— 100 Derkins
— 100 Wide grip merks
* Partner did a 50’ish yd Bear Crawl [lots of mummblechatter here?!? Some preferring the bear crawl over merks?, guessing the holidays make some of the pax soft?? 🙂 ]

– DORA #2
— 100 squats
— 150 Monkey humpers
— whatever was next nobody got to…
* Partner did a 40ish yd Duck walk

MESSAGE: we do dumb stuff in the gloom to prepare for the unexpected; the whistle, the burpees represents the unexpected in life; continue your preparedness

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Start your One Word at Alcatraz for 2023

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11 pax gathered at Alcatraz this AM to make their downpainment on 2022 and create momentum for 2023. The Site Q, Uber, requested a discussion on One Word and Double D and YHC obliged that request by incorporating this into the workout. We also celebrated DD 56th birthday today. He is a fantastic leader and has been a huge influence on my life over the past 10 years. I am blessed to have him in my life.

Similar to years past, this week has been a time of reflection for YHC. The time between Christmas and New Year offers an opportunity to review the previous year, recognize the blessings in my life, assess how the year went and get organized for next year. I review my One Word, journal entries, calendar, budget, etc. as part of this “Year End Review”.

As I reflect on 2022, my One Word was “intentional” yet the word I would use to describe the year was “unsteady”. Some parts of acceleration including my relationship with my M and 2.0s, a strong D2D performance, deepening of relationships with SL, Whetstone and other, increased faith with Shady/Backdraft and the McGospel crew and my job environment has improved. Some deceleration particularly in the Spring/Summer, continued identity in my Mammon, some struggles at home including a torn ACL and a continued jester around self worth that leads to various symptoms. Overall, there was growth particularly as we close 2022 and I have hope for 2023.

In preparation for the workout, I mentioned to Maximus and DH to join us and they requested a difficult workout. DD was quick to oblige using his One Words from previous years and I decided to crack the seal by leading my first ever cinder block workout. I search “F3 cinder block” and found lots of good ideas.

WARMUP: DD
After sharing that DD woke up with a sense of being “full” this morning celebrating his birthday with a group of HIMs we circled up for COP:

SSH x 20
Mtn Climbers x 20
Peter Parkers x 10
Parker Peters x 10

Mosey to the baseball field

THE THANG:

DD at the Q
14 Big Boys
15 Burpees
16 hand release merkins + shoulder tap
17 Mahktar Jai
18 Apollo Ono
19 Kneetar Jai
20 Mike Tysons
21 Backward lunge
22 Freddy Mercury
23 Big Boys
24 Burpees
25 HR merkins + shoulder taps
26 Mahktar Jai (

After each exercise run to the fence and back

Handoff to Pusher

Grab cinder blocks from DD truck and mosey to basketball courts

Partner up

P1 does the following:
1 Merkin
1 Squat
1 Curls for the girls
1 Shoulder press
1 Tricep Extension
1 lunge each leg

Partner 2 planks while P1 does exercises
Rinse and repeat adding a rep up to 5

Gassers
50/50
75/25
100/25

Round 2 – rinse and repeat from round 1

Coin flip – heads equals (2) manmakers/tails equals (2) big boys

Mosey back home

ANNOUNCEMENTS:
– Dam to Dam for a Cause fundraising focus over the next 8 weeks
– Q Source relaunches on 1/3
– Upcoming BBQ fundraiser
– Murder Bunnies hockey team starts this week – great 2nd F opportunity
– Opportunity to EH younger guys in the Fort and responsibility for older guys to serve as Whetstone

All men in attendance created momentum heading into 2023. YHC is thankful that I just “keep posting” because the men of the Fort inspire me.

#SYITG

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Chupacabra farewell with ladders 🪜 sandbags and rucks

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WARMUP: no warm up
THE THANG: Tabata every 2 minutes, drop and do 10 merkins with ruck on… first one was even before we launched… whining coming from everywhere…

We had a ladder 🪜 loaded with sandbags (4×40 plus 2×60) pick up the ladder, put it on shoulders and start moving around the 1/4 mile loop, every time the timer went off we had to do 10 merkins, do Tabata and pick up ladder again and keep moving… stop about 1/3 of the loop right after the buzzer went off, form two lines and start passing the Sandbags sideways to the pax next in line, return Sandbags to starting point, now pass sandbags overhead to pax next to you, rinse and repeat twice… buzzer went off a couple of times during the sandbags exercise so everyone knew what to do…

Load sandbags back on ladder and keep moving, we didn’t get too far went buzzer went off again.. 10 more!! Advanced to starting point just in time for another buzzer, another 10 merkins; form two lines and start tossing the Sandbags to the other end of parking lot… yes, you guessed it, buzzer went off a few times… rinse and repeat… load up the ladder and keep moving… another 1/3 of the loop and buzzer went off again, 10 more, fork two lines and unload ladder, this time it was over the shoulder toss to pax next/behind you.. rinse and repeat twice and yes, buzzer went off a couple times…

Load up the ladder and keep moving.. another buzzer 2/6 of the loop, drop do merkins and grab ladder and keep moving… we had enough time to go back to COT
MARY: 20 squats with ruck on… buzzer went off one last time, 10 merkins… another round of 20 squats… 6 o’clock

It’s been my pleasure to be the site Q for Chupacabra for the past 16-18 months but it was time to put Chupa to sleep… we’ve had some great events and variety of WODs, and some times miles and smiles…

Thanks for everyone’s support…

Tinsel OUT

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Xmas Eve below Zero

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Some PAX ran the Clave Boss and then rolled out. Other PAX rolled in for only the workout. Some PAX did both.

Split quickly into 3 groups. Rebound, Sprocket, and Mark Twain each took a group through a warmup and then visited 3 stations. Double D, 38 Special, and Band Camp lead the PAX at each stations. It was too cold (11 degrees Fahrenheit with some biting wind) to vote on which station was the Ghost of Christmases Past, Present and Future (see we did work in a little Xmas theme)

38’s portion:

The Roshamburpee-fest
Demonstrated a roshamburpee (plank position, 1, 2, 3 shoot).
Assigned one PAX to the end of each of the concrete paths. Everyone will run up the concrete paths in succession (or do whatever) and challenge the guy stuck at the end with a roshamburpee.
Winner gets up and runs up to the next level to challenge the next PAX. Loser stays put and keeps plank (or just tries to keep warm). At the five minute mark called “Sudden Death!”. Everyone tries to do laps but they always challenge anyone they run by (passing challenges in progress) and basically it looks like a bunch of pool balls knocking into each other the whole way. A lot of burpees. A lot of laughs. A lot of running. A lot of fun

Double D’s portion:

Started with 10 burpees OYO.
Group then broke up into 3-5 pax.
1 pax runs to block does 1st exercise in red while others in group do exercise in green.
Cycle all pax in group through, then move to second set of exercises.

Exercises:
RED:
1.Blockees
2.Swings
3.Curls
4.OH Press
5.Rows
GREEN:
1.Squat
2.Clave Raise
3.Sumo Squat
4.Monkey Humpers
5.Lunges

We planked for 6 and a short msg. Then group moved on.

Band Camp’s Portion:
Buy in with 20 Bulgarian Split Squats each leg
Ran a version of Red Barchetta-style workout
Run down – exercises
Mosey back – 5 burpees in cadence
50 in cadence Mountain Climbers (cold hands)
49 in cadence Flutters
48 in cadence Squats
47 in cadence Merkins

COT – and to all a good night!

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Repeat the 400

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18 pax posted at Clydesdales this morning for a chilly mid week jaunt over to FMHS and some interval training. Weather was 35 but felt like 31

THE THANG:

Mosey to FMHS – 0.7 miles
400 m at 10k pace followed by 400 m walk/jog
Rinse and repeat for 6-8 times
Mosey back to COT – 0.7 miles

ANNOUNCEMENTS:
– Clave Boss 5k/10 at 6:30 on 12/24 at Pantheon (bootcamp after)
– 8 Blocker at Q Source on 12/27 at Panera
– 1/28 Dam to Dam Bar run

Mumblechatter
– DQ closes early (9 PM) provided by Sugar Daddy

Prayers
– Walker 61st birthday
– Middle school kid lost his father (Patel)
– Lost loved ones from 2022
– Andy Burkholder has AML

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URBAN GOLF

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WARMUP:
SSH x25
Peter Parker x10
Parker Peter x10
Downward Dog
Honeymooner
Imperial Walker x10

Mosey down Academy St, right on Withers St and to the top of hill where my truck was parked with the hell pavers.

THE THANG: 9 Holes of golf
Top of the Hill (Tee Box) Curl the block 18 times and OH press 18 times
Run down the hill and back up the next hill to the Island Green (shovel flag planted) in front of First Baptist Church.
9 Burpees
Run back to the Tee Box and complete the same exercises but in rep counts of 16
Back to the green for 8 burpees
Continue the series decreasing the counts at the tee box by 2 and the green counts by 1 until finished.
I don’t think anyone finished although a couple of guys were on their last round when time ran out. We logged a little of 3 miles moving up and down the hills.

Great work by all and thank you Kermit for the opportunity!!!
No Time for MARY
ANNOUNCEMENTS: Newsletter has it all

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