Tag: Shady

Red Barchetta – test drive

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In recognition of Tesh accepting the EPRI Technology Transfer Award, YHC wanted to call 45 min of hand stands…..but YHC is still working on 15 seconds of headstanding so……..here we go.

Warm Up:

Mosey
Windmill x10
SSH x25
Hold Plank
Mountain Climber x20
Shoulder Tap x20
Hooneymooner–>Downdog combination (not enough)

Mosey
IW x20
HW x20

Thang:

Mosey towards the bus route hill

Electric
Elevens – Burpees – Gorilla Squats

Electric Power
Bear Crawl up the dirty hill. Backdraft was wearing new shoes, sorry. People’s Chair for a word of the year sharing time.

Electric Power Research
Red Barchetta – Designed to get the heart rate up, much like the song by Rush of the same name.
100 Yard Dash–>100 SSHs, run back to start point to plank/wait for six;
75 yard dash–>75 mountain climbers, run back to start point to plank/wait for six;
50 yard dash–>50 LBCs, run back to start point to plank/wait for six;
25 yard dash–>25 Merkins, run back to start point to plank/wait for six;
10 yard dash–>10 burpees, run back to start point and plank/wait for six.

Electric Power Research Institute
Imperial Squat Walker – Cruel cousin of the Imperial Walker. This 4-count exercise starts with hands clasp on head. Count 1 = a squat. Count 2 = stand up and bring one knee up to the opposite elbow. Count 3 = a squat. Count 4 = stand up, other knee to other elbow. We did these till 0600. Backdraft was a fan.

NMM:

The honor that Tesh is getting is from the EPRI folks a BFD. But Tesh isn’t one to “toot his own horn.” (No pun intended. I realize that’s what I do for a living.) Personally, I am not always comfortable sharing my accomplishments. Partly because I want to do even better and more; so I feel like my “accomplishments” are inadequate compared to my goals. Partly because I don’t like to feel like I’m bragging. And in part because I’ve seen folks work as hard as me and not have the same success; it feel dishonest to claim sole responsibility. So I want to draw attention to this accomplishment because Tesh deserves it, and I know he won’t draw attention to himself.

Where in your life can you draw attention to someone (2.0, M, blade, etc.) that deserves recognition but doesn’t toot their own horn? Where are you overlooking someone because they’re not shouting their merits in your face? (If you need help, consider all the unnoticed work your M does at their gig or at home….. Or perhaps the amount of times your 2.0 hasn’t brought home a poor report card…..)

Announcements:

Rooster 2/29
Yeti 3/7
Doty Run 3/14

Prayers:

Cash – surgery today
Chicken Wing – hip replacement

An honor to lead, thanks Hardwood for the call.

-Band Camp dismissed

 

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1

Slapshot vs 38 Special: Grudge Match

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This last weekend there was a call to head out to one of the local favorite breweries, Amor Artis, to drink beers in the name of helping kids get through school. No, we’re not drinking beer so that there’s less for the kids, that would be ridiculous. But it’s a great way to engage in some 2nd F and contribute some $’s to the Dam2Dam relay (which is shunting their proceeds to Classroom Ready).

And, as we all know, the best and worst ideas have their genesis in a few pints of meticulously processed hops.  This was the story for two young, handsome, ridiculously strong and vigorous PAX who saw the need for a substi-Q for Quagmire the next morning. Neither PAX could decide which would take the mantle, causing YHC to respond to the site Q with a cryptic message about taking the Q if Slapshot did not. Then, over another pint, we decided to just Co-Q it because, why the heck not?

Epic

Not long after the announcement of this team up, the site Q of the Golden Corral realized just how profound it would be and immediately beseeched these captains of men to repeat their as of yet untested plan. What brilliance on the part of Lutefisk the wise.

The gloom

Dark Helmet and his pants crew (I sincerely hope this is taken out of context in 10-15 years) were already galavanting about the Corral when YHC arrived. Senator Tressel was waiting at COT. The rain had let up enough to shed any reason for gear… for about 15 seconds.  After a moment the pantalones party arrived and 0515 was struck. At this time YHC revealed that it was to be yet another Co-Q to the PAX.

Nervous looks were shared by many.

Warm up

A quick mosey around the pharmacy and far enough past the overhang to say, “Why bother trying to keep dry? We’re all men here, right?”

Circle up for:
10x variable speed low-slow squat
10x four-count monkey squats (see the ‘exicon)
10x four-count merkins

The thang: Part 1

Preface: Sometimes a great idea is only great on paper. Sometimes a great ideas come from terrible ideas. And if you don’t try a terrible idea, you may be stuck with an okayish idea for a long time. Sometimes you need terrible ideas to illustrate that okayish ideas are actually great ideas. The point is that you tried, and that those you lead did what they could to make it happen. And if it fails, maybe  you’re a good enough leader to salvage the plan and make something from which everyone can still profit.

WITH THAT IN MIND…

Mosey to the corner of the lot by Lifeline. Break PAX into groups of 4 (and a 3). Modified DORA. One runner goes to each station and relieves the next guy. Stations were Squats (300), Merkins (200) and Big Boys (200). In thought it was a fun way to get everyone using their brain, perhaps a bit confused, but not frustrated. In practice it wasn’t really tenable because when you’re timing your BBSU’s at home they go a lot faster than when you’re in the middle of a Q.  In retrospect… just drop the counts and time it.

After most of the groups seemed to finish, called an audible and everyone did DORA to run out the timer in front of the ice cream place. Since it was an audible, YHC may not recall the exercises because they were thought up on the spot, but the runner was to bear crawl the length of the sidewalk past the dog grooming place. This was reduced after the first run to stop the bear crawl at the top of the small incline, and run the remaining distance of the sidewalk and back. I’m pretty sure we did Lunges, and LBCs were called but I don’t recall if anyone got to them.

The thang: part 2

Slapshot pulled out his phone and announced that we’d be doing HIIT.  Five minute sets and you could rest only if you finished prior to the next minute starting.  And he kept changing the counts.

Set 1 – LBC, Merkins, and Squats
1. 15, 10, 10
2. 20, 10, 10
3. 20, 12, 12
4. 20, 12, 12
5. 25, 15, 15

Set 2 – double count American Hammers, HR Merkins, Single count lunge (each round the same count)
1-5. 20, 10, 12

Set 3
1. 15 burpees
2. 15 burpees
3. 10 burpees
4. 10 burpees
5. 10 burpees

Slapshot then lead the crew back to COT while some of us ran back to pick up some of the discarded gear. When YHC arrived back at COT, Slapshot was running out the clock with Superman/Banana. It was very entertaining to see.

Cot

Name-o-rama while Senator Tressel had to high tail it and everyone wondered what happened to the ruckers (who showed up a moment later).  Announced the various forms of CSAUP torture available over the next few weeks, as well as mention tonight’s 2nd F.

One PAX asked to get things moving faster due to the rain, to which another responded with words along the lines of, “There are men standing in the rain. And there is Lutefisk”

Quickly rounded up prayer requests with a bit of special attention paid to the M relationships owing to the upcoming “holiday”. Lifted up Cha Ching and his M for their trip this weekend as well.

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Armory Led Zep Tribute

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Eleven in total at the Armory.  Weather was a cool 38 degrees, no wind, dry.  Ideal for what we were going to do.

Warm Up
Mosey Run
Exercises:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner

Thang 1: Intervals 
Led Zepplin playlist going during this.

45 seconds on, 13 seconds rest in between.  Set 1 exercises:
Kettlebell Swing
Kettlebell Goblet Squat
Tricep press/OH press
Snatch
American Hammers

Run approx. 500’ lap

Then Set 2 exercises, same interval timing as above:
Curls
Single-Leg Kettlebell Romanian Deadlifts
One arm kb row
Shoulder Press
Kettlebell crunch / rollup
Run approx. 500’ lap
Rinse/Repeat above

Thang 2: Thunderstruck routine
Do a burpee each time “Thunder/Thundedrstruck” is mumbled in the song.

Mary, Five mins worth

Fini, COT

Prayers include those undergoing cancer treatment; and for most of us, driving is the most dangerous part of our day…let’s be mindful and careful out there.

 

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5

Black Diamond at the One Word Convergence

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If you’re going to call it a Black Diamond, well then I owe it to the guys who show up for it to give them a true Black Diamond.  Even if that makes 12 guys hate your guts for 40 min.  They’re mad because it sucks, which they willingly signed up for.  I think the below was sucky and vomitty at times, but we’re all better men because of it.  Here we go:

“Warm-up” – 5 exercises, 5 rep counts, we do 1 exercise every minute on the minute (EMOM).  Translation, the faster you finish the one exercise, the more rest you have until the next minute starts up again.

Minute 1 – 20 burpees (do it, its possible)
Minute 2 – 30 jump lunges
Minute 3 – 40 toe touches
Minute 4 – 50 carolina dry docks
Minute 5 – 60 side straddle hops

From there, we broke into two groups.  I informed the pax that we’d be doing a good old fashioned indian run, but notched up a level since it’s a Black Diamond.  Call it a “competitive” indian run.  3 laps around the full Harris Teeter complex (behind the store and then out to the road near Wendy’s).  Measured the lap online and 1 lap was 0.33 miles.  3 laps = 1 mile Indian run.  Guy in back drops and does 3 burpees and then has to haul a$$ back to the front of the group and the last guy drops again.  Do this for all 3 laps.

One team starts on the far side of the parking lot (near Pizza Hut), the other team starts on the opposite end of the parking lot (Moe’s).  Goal is beat the other team to the finish w/ loser having to burpee broad jump 100 yards.  Since the two groups ran in opposite directions, at one point every lap you had a good feel for how your team was performing vs. the other team and the hope was that it would speed up the laps…you can say it worked.

For the first lap I knew we’d have a better understanding of how competitive this was going to be – we passed the other team coming towards us at the same exact spot in the lap (going opposite direction) and both teams were going hard and I’d say were dead even.  This was the point when things got a bit vomity.  Fast forward 3 laps, and without really seeing the other side of the parking lot, I think team Pizza Hut won it out.  In an effort to compromise and make everyone feel equally terrible, we shared the punishment.  We did about 80 yards of burpee broad jumps, turned around and bear crawled back the 80 yards.

Next up – a Jack Webb spiced up for a Black Diamond.  2 exercises w/ a 1:4 rep ratio, up to 10 reps of the first and 40 reps of the second.  Mack Tar Jai / Jump Squats.  1 mack, 4 jump squats, 2 macks, 8 jump squats.  Somewhere around the 6 mack tar jais and 24 jump squats is when I got the feeling some guys might lay down.  I challenged the pax to give it all they got and finish strong, by doing some sort of rep, even if the jump squat was modified to a squat.  Some needed it, others didn’t.  We all finished.  Final rep count – 55 mack tar jais, 220 jump squats in about 10 minutes.

We had 5 minutes, so as promised, we ended where we started with a repeat of the every minute on the minute (EMOM).  Going down for that first burpee of the 20 in minute 1, after 220 jump squats almost ended me.  Arms went down, legs froze and wouldn’t move.

The Black Diamond takers finished and limped over to CoT to close it out.  Great effort fellas.  My only requirement was to make it harder than most workouts we get on a regular basis, so hopeful it met your expectations.  Until next time!

Cha Ching

 

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8

Push, pull, who mows your lawn…what?

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8 (soon to be 9…then 10) PAX gathered for chilly Snake Pit morning.  Getting the formalities (disclaimer) out of the way, YHC didn’t waste time moving b/c it was COLD!  We took off behind, I guess it’s behind, the football field for a short mosey down to the break in the road, then circled back to the side parking lot where warm-up would be conducted (before we ran back to the parking lot, 5 burpees were thrown in…yep, that kind of warm-up). As we were running back, this is where PAX #9 (JWOW) graced us with his trademark tardy appearance…glad you made it my friend!  Better late than never and he was energized out of the gate like a kid on Christmas morning!

Warm-up included: mountain climbers, Morracan night clubs, imperial walkers, cherry pickers, SSH, windmills, burpees (yes burpees in the warm-up is a crowd pleaser), squats, then some up stretching.  Stretching was downward dog, honeymooners, leg and back stretches.  The warm-ups above were for the most part counts of 10 with exception of burpees (3) and SSH (30…only b/c we were waiting so long for Trucker! hahaha).  Birdcage was kind enough to pay YHC a “compliment” that he needed a 10 count during the warm-up…joking/not joking is how I took it but we moved on to The Thang.

The Thang

As we all got mentally prepared for next steps, YHC tried to start some tunes which turned out to be an interesting topic for the workout.  90’s hip hop was first up…hopefully no one was offended by Biggie or Snoop’s lyrics b/c there was about zero movement from YHC to stop that “parental advisory” train from coming.  The following exercises were called out in sequence after each was completed by the PAX.  About midway through these exercises, the local legend (and PAX #10) joined our group of merry men…none other than Spitz!  Just in time for Snoop to bust some rhymes…Spitz was not entertained by these lyrical beats.

  • 30 swings
  • 30 squats (bell hits the ground and that doesn’t mean lean over, it means bend your back…)
  • 30 shoulder presses
  • 30 up rows
  • 30 (15 each leg) lunges
  • 30 (15 each arm) clean and press

With the first set done, our “cool down” was running lines in the parking lot (old school suicides) so 3 lines of different distance became our next task to attack.  Once the PAX finished their cool down, it was back to business.   Prior to getting back to business, 80s rock station was selected (much to Trucker’s approval!).

  • 30 (15 each arm) plank rows
  • 30 American hammers (single count)
  • 15 manmakers (crowd pleaser)
  • 30 (15 each arm) lawnmower pulls….or Javier pulls…huh Birdcage?  If you’re reading this and have questions, take them up with the Cage’iest of all Birds.
  • 30 KB presses (on your back, bench press)
  • 30 triceps extensions (on your back if you want Trucker…jeez, but those are technically skull crushers which we didn’t call, but you do you)
  • 30 shoulder shrugs

Back to our 3 sets of lines for cool down…and no, we didn’t do any 10 counts that I can recall.  That’s what running lines is for.  Back to the mix where the music changed again, not without some ribbing from Birdcage, who was quickly satisfied by the new selection “Beastie Boys” channel.  Uhaul also started to bust some rhymes, but nothing to the effect of what can be thrown down by the likes of Flat Tire, Jekyll, or rap goddess Pusher (goddess just seems to fit better)…sorry Uhaul, you’ve got to see these guys go and then you’ll see where I’m coming from.  Before we got started, beachbody enthusist 3D was asked to select “1 or 2″…he choose 2 without knowing why, only to be informed we were doing the 2nd set of exercises all over again.  C’mon man, I thought this was a softball of the 1 or 2…YHC was way wrong on him picking up on this.  Can’t win them all.  See set #2 above for what we did again.

Once this was done, another cool down was in store, then 3 short exercises of MARY.  We stayed where we were for COT, did all things at the end, and collected some great praises!  Thanks for the opportunity 3D, hopefully I qualified to the Snake Pit standards.  If not, bring me back and we can dial it up a few more levels if that’s what the Site Q wants!  Great group today and I’d give the group a 8-9 on the mumblechatter scale which is good when it’s cold!

Shady

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2

Trifecta Tuesday

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On Tuesday the 7th, 15 #HIM descended upon Golden Corral to continue making 2020 a year of acceleration.  10 PAX started early as YHC encountered Dark Helmet leading a group around the grounds.  Fortunately, they did not mess up the sidewalk chalk – that came in handy later to give PAX some not so subtle reminders about what to do…..many times.

After the 10 extra credit (BTP) PAX joined for the boot camp or ruck, here’s what the boot campers did:

Mosey to COP – 12 low slow squats (D/C), hold the people’s chair after the 12th squat while doing 12 double count Moroccan night clubs, Imperial Walkers X 12 (D/C), Hillbilly Walkers X 12 (D/C).  Mosey some more……COP (continued), 15 SSH’s (D/C), 10 Windmills (D/C), 15 Merkins (D/C), 15 Mountain Climbers (D/C), 10 Plank jacks, then mosey to the main event.

The sidewalk chalk served as the guide, the date was 1-7-20 – those numbers add up to 28.  Every sequence was an exercise followed by a bear crawl a set distance (25-ish yards) (no one went as fast as Tesh would have), another exercise, a mosey back to the start line and repeat.  The exercises of the day were……squats and merkins – always adding up to 28.

26 squats, bear crawl, 2 merkins, mosey back

24 squats, bear crawl, 4 merkins, mosey back

22,6  20,8  18,10 16,12 14,14 12,16 10,18 8,20 6,22 4,24 2,26

The squats got less, the merkins more and all PAX got better,

Over 2700 merkins and over 2700 squats were done in total.  YHC heard about it later.

After one fast and one not so fast 10 count, we moseyed around the building to do, of course, 7’s – it was January 7 after all.

The exercises were Kracken burpees and Carolina Dry Docks – 6 KB’s a 15-ish yard lunge walk, 1 CDD and a mosey back to the wall, 5 KB’s, lunge walk, 2 CDD’s and a mosey back 4, lunge walk 3, 3 lung walk 4, 2 lunge walk 5, 1 lunge walk 6.

After Pusher proclaimed how terrible all this was (YHC thought Carolina Dry Docks would make him feel better), we had just enough time to get to COT for 2 minutes of Mary before the Ruckers saved us from going past the 0600 bell.

Slow Flutter kicks (D/C) x 15

Protractor at varying angles, finishing at 0 degrees and 0600 for COT.

Announcements:

1-29 Grapevine fundraiser for Classroom Ready – Celebrity bar tenders.  Who will be there? (#showtoknow)

Let Me Run seeking coaches for teams in schools in both Fort Mill and Rock Hill – reach out to Cyclops or Double D with interest and/or questions.

Word of the Year – Focus on it and live it out.  Use your shield locks to hold you accountable. Together, we all get better than we ever would alone.

Praises and Prayers – Lutefisk’s Father-in-law, Cyclops’s Dad, Tinsel’s brother, Duck Dynasty and his niece and for continuing to be a hope and light to others in a world that is often darker than we like.

Just prior to COT, YHC shared the 3 elements of a high impact relationship – 1) it meets you where you are  2) it provides safety to allow you to grow and 3) it teaches you about yourself.

Thanks to F3 and the high impact relationships it provides its PAX.  We have the privilege and honor to be sharpened and honed by many high impact men within our community when in one another’s presence – through all 3 F’s – what a gift it is.

As we all seek to make 2020 a year of acceleration, YHC is grateful for 2 things today:  1) To Lutefisk for the opportunity to Q – it’s always an honor and 2) To the brothers of F3 for being a reason YHC chooses the harder thing far more often than I used to.

Stay after it.  Keep going.  Kamwe Kuacha (Never Stop).

Honored.

Cyclops

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Jack of all Kinds and The ShovelFlag Switch

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21 Pax showed up for the Slug-fest that was a Cha-Ching and YHC’s Co-Q.  All Pax arrived on time for the special 0500 kick off. I was taking the #ShovelFlag at the end of the Beatdown so we wanted to do something brutally special to mark the occasion.

Quick disclaimer and we where off and rolling. Cha-Ching had the 1st 30 minutes and didnt’t disappoint.

Mosey to the end of the BEst Buy /Pet Smart Parking lot.  30 SSH- Mosey on to the other side of Home Depot 15 bomb jacks, run back to spot by Petsmart 20 smurfjacks, run back to HD 30 seal jacks, run back to PS, 30 plank Jacks.

Mosey over to the wide parking lot in front of PS.  Break up into two groups for a new take on Bone the Fish.

Bear crawl up two parking spaces then side crawl down the line then up two more, rinse and repeat. Total parking lot length was about 15 spaces.  At the end do 30 squat jumps. Bear Crawl down and back again , do 20 donkey kicks. Then we bear crawled up two spaces and side shuffeled the width of the whole parking lot. Continue this down the length and did 10 burpees to complete the movement.

Mosey over to the fountain 3 types of burpees before time expired on the first 30 minutes.

5x Kracken Burpees, 5x knee slap burpees and 5x 1 leg burpees.

At this Point I took the Reins:

The Shovel Flag Switch

Split PAx into teams of 3.

MAX REPS TO FAILURE

P1s = Body weight in the lower level of stair alley

P2s= Run between groups: up/down the stairs

P3s= Cinder blocks

Basic rules: P1 Starts on the bottom level of the outdoor patio across from Just Fresh doing Max Rep Body weight exercises.  P3 moves to the dead end side of the parking load and does max reps of cinder block exercises. P2 starts with P3 and runs roughly 100 yrds up and down the stairs to P1. Upon arrival they switch. P2 does body weight and P1 runs up and down the stairs to P3 and they Switch as per the above.  Rinse and repeat through the various exercise combos.

Exercises:

Round 1- P1- MTN Climbers P3- Block Squats

Round 2-  P1- LBCs P3- Block Swings

Round 3- P1- Squats  P3- Block Curls

Round 4- P1- Bomb Jacks- P3- OH Presses

Round 5-P1- The Claw( Thnaks PotHole)   : P3- Block Hammers

Round 6 P1- Merkins  P3- Squat Thrusts

Round 7 P1-Peter Parkers P3- Alt Hand Block Merks

Round 8 P1- BBS  P3- Man Makers

We Made it Through 6 rounds finishing on Squat Thrusters and Merkins.

With 4-5 minutes left we picked up the cindys, beatdown boards and laundry pile( it was decidedly warmer than some of us expected)  shuffled back for COT.

I accepted the Shovel Flag and look forward to growing the reputation of the #Swamp as a smoker AO in The FORT.  Appreciate Cha-Ching thinking of me to take over for him. It’s an honor!

Duck Out!

 

 

 

 

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1

4 big boy corners

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Upon arrival, Darkest of All was already in 2020 form with the newly coined “traveling pants” extra credit.  A handful of brave (stupid) souls joined him for a 3-4 warmup prior to 0515.  As 0515 quickly approached, 10 was the number that came to play for what was an extremely warm late December morning.  Quick disclaimer and a short mosey over to the neighboring parking lot for some warm ups.  Started out with SSH, windmills, merkins, low slow squat, parker peters, then some stretching…yes, stretching.  Quad stretches followed by some shoulder and arm stretching.  Now that warming up was out of the way, YHC quickly mapped out where the 4 corners were going to take place.

Corner 1 – Old Navy; Corner 2 – Ulta; Corner 3 – Home Depot; Corner 4 – Best Buy / COT…this made for a 1.5 mile loop around the grounds we call Quagmire.  At each corner, the following exercises we performed:

  • 10 bomb jacks
  • 20 diamonds
  • 30 CDD
  • 40 jump squats
  • 50 flutters

Oh ya, the goal was to get to the corners via bear crawl….j/k, that would just be insane (please don’t anyone do this or Jedi may complain a little bit).  We used our legs and ran, but the goal was to run quickly.  Jedi and Cha Ching were the pacesetters while the rest of us mortals made sure we could still see them.

Once all had completed the one loop and all the exercises, making it around again with exercises in 15 min was not going to be worth the price of admission.  So we moved the 4 corners into closer range and proximity.  In the bigger Best Buy parking lot, we did a mini-4 corners but with a center starfish idea.  In each corner we did the merkin exercises with the center being 5 burpees (go do the corner, come back to the middle, repeat until all corners complete).

  • 20 wide arm
  • 20 diamond
  • 20 ranger
  • 20 partner derkins

With 7 or so minutes remaining, we did the same concept / idea but in MARY style.  In the center was 5 LBC.

  • 10 flutters
  • 10 hello dolly
  • 10 rosalita
  • 10 American hammers

Wrapped it up at 0600 and headed over to COT for name-o-rama, announcements and prayers and praises.  YHC didn’t bring any words of wisdom (like I have any…lol) today as this was a non-talking, mimimal mumblechatter, no-10 count kind of morning.  Yes, there was the occasional Jedi rib shot and DH “encouragement”, but pretty calm given the constant go.  Prayers go out to Milehigh who is nursing a knee injury.  Thanks for the call to lead, always appreciate it!

Shady

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Free laces tour

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For a chilly, post Christmas, workout – lucky 5 at the Hiv…Laces In gathered with Tesh missing the 10 second disclaimer quick mosey as he rolled in a quickly got “clothing uncomfortable”.  Warmup included: SSH, cherry pickers, imperial and hillbilly walkers, low slow squats, american hammers, flutters and LBCs.  I think there was a few other things, but now that I’m late posting this backblast (don’t do what I’m doing and wait 4 days) then I’ve already forgotten.

Next up was The Thang where we mosey’d from our meeting spot to the entrance of the football field from the main road.  Once to the top of the hill, we did 10 bombjacks, then followed up with a mosey down to the bottom of the hill in the circle for 10 burpees.  Next venture was over to the entrance by the school where we went all the way to the top of the entrance at the main road and did 25 merkins.  Back down the hill to the very front of the school and 25 diamond merkins.

Next run was to the marching band parking lot far corner for 40 squats (straight back, hands touch the ground…so real deal).  40 appeared to be the right number.  We followed this up to the school building entrance where we found some benches – 40 step ups, 20 each leg.  On our way to entrance #3 off of hwy 21, we found more benches calling our name.  25 dips and 25 derkins seemed to be the right mix.  As we found the hwy 21 school entrance, we ran all the way down for 10 burpees, then back up the hill for 10 bombjacks.

Then to the back of the school where the pull up bars are located…. Idea here was 7’s for pullups and diamonds (11 was the idea but time was not on our side being on the other side of campus). Started with 6 pullups, then 1 diamond; 5 pullups, then 2 diamonds….  You know the rest.

After pullups we took the short cut back but found our flat benches real quick so 25 dips and 25 derkins seemed like another good plan.  Then headed back to COT which was about .5-.75 miles back so we had that going for us.  All in all I believe we were right around 2.5 miles so we got some of those in along with a nice set of boot camp activities.  Thanks for the call to action Mr. Site Q!

Shady

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Litter Bugs and 4 Corners

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Birthday Q with a good crowd. Humbled.

Mosey to the big lot by Empire, the plan was to do some dynamic warm-up, unfortunately, one large vehicle kept me from setting up the majority of the morning here. Little did we know that dodging trash was another thing.

Back and forth across the lot
high knees, butt kickers, windmill walkers, squat walkers, karaoke L, karaoke R, toy soldier
…. and enough dodging trash, mosey over to the Lowes lot
power skip, bear crawl*2, 75% run, 100%, 100%

mosey to the lot by Persis and circle up
Freddie*10, Morrocan NC*10, Carolina DD*10, OH clap*10, dying cockroach*10, richard simmons*10, HR merkin*10, imperial walker*10, LBC*10, hillbilly walker*10, flutter*10, LS squat*10, shoulder tap*10, windmill*10, rosalita*10, calf raise*2*10, Travolta*10, monkey humper*10

split in 4 groups for 4 corners, hit a corner, back to the middle for 5 makhtar n’diayes between every corner, corners included
10 stationary lunge, 10 shoulder taps IC
10 inchworm, 10 SSH IC
10 scorpion DD IC, 20 OH claps IC
10 HR merkins, 10 hillbilly walker IC

Find some grass for a full 10-40 Jack Webb (with a couple on the backtop)

Little did I know that at this point there was some expectation of a Matt Foley (Jack’s less intelligent younger brother) … we’ll do 2 next time

back to 4 corners, flip the boards for a second round, no middle this time, clockwise rotation
10 hello dolly IC, 10 seal jacks IC
10 donkey kicks, 10 weed pullers IC
10 plank jacks IC, 10 squat jumps
10 V-ups, 10 flying squirrel

time. back to COT.

prayers for Cash, among others.

Honored and humbled by the quantity and quality of PAX, a who’s who of HIM.

Looks like we made it,

Barry Manilow
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