Tag: Shady

Pantheon Sweat fest

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Always a pleasure to be invited to Q at Pantheon, especially since it’s basically in my backyard.  The Pax gathered and it was great to see some guys I haven’t seen in a while, and always great to have Jekyll show up because I know that there will be great mumble chatter.  No FNGs the disclaimer was given and we were off for a little warm up lap and then circled up for COP.

The Thang – SSH, Imperial Walkers, Abe Vagoda, Mountain Climbers, Plankorama, Moroccan Night Club, Freddie.  Mosey to the front of school where cones were neatly set up along the walk. Very simple, do the exercise on the cone and then a lap around the parking lot, come back do the exercise again and add the next one in line, and on and on until all 8 cones are done alternating large and small laps. Start with 10 Merkins, 15 Squats, 10 Hello Dolly, 10 CDD, 20 LBC, 10 Burpees, 10 Monkey Humpers.  I called at 6:00, everyone did awesome and a few even finished them all! Head to COT

Announcements- Invergence 9/29, read your newsletter

Prayers – Bob the Builders M going in for test, Sputnik job interview. A quick discussion on the Discipline of the Lord and how we are not supposed to hate it, we are called to rejoice in our suffering because our suffering leads to perseverance, which leads to character which leads to Hope, and Hope will never let us down.

A great morning and always a joy to lead the Pax

 

 

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This Just In: Injured PAX deliver Epic Beatdown (at The Fort)

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It’s exciting!  Something about Qing The Fort is just exciting. It was YHC’s (Zima) first post almost 4 years ago. It was my first VQ warmup (w/ CSPAN and Audit..no pressure). And it’s the perfect location to bring guys from all sides of town together..to sweat…to sharpen…to get better.

Disclaimer: Sasquatch has been on the IR with an achilles injury. Zima has been on the IR with a rotator cuff injury. Chances are you might not get your money’s worth. If you wanted to get a good beatdown go to Alcatraz. If you wanted to play soccer go to the Deep.

However, Sasquatch and YHC don’t let something like this get in the way. We embrace it and work around it. We conspired to deliver a beatdown that ensured afternoon naps.

THANG

Sasquatch on Q

Mosey to Anchorman’s Cones (Thanks Anchorman)

Dynamic Warmup (from one side of cones to the other)

  • Knees to chest
  • Heel to Waist
  • Heels to Butt
  • Inch-worm
  • Side Shuffle (fwd and back)
  • Low side shuffle (fwd and back)

Circle Up for COP

  • SSH IC X15
  • Moroccan Night Club in static lunge IC X10 (each leg)
  • Plank Series
    • Peter Parkers IC X10
    • Upward Dog/Downward Dog
    • Parker Peters IC X10
    • Upward Dog/Downward Dog
    • Mtn Climbers IC X10
    • Upward Dog/Downward Dog
    • Ski Jumps IC X10
    • Upward Dog/Downward Dog
    • Plank, Left High, Right High

Mosey to Playground

  • Sasquatch THANG (Groups of 3) – Rotate when Position 1 completes – 4 Rounds
    • Position 1 – Toes to Bar (or knees to chest) X8
    • Position 2 – Freddy Mercury’s
    • Position 3 – Merkins

Zima on Q

Mosey to the base of the cones for some Dora 3-2-1 (Reverse Dora). Partner Up! One partner runs (50 yds out and back) while the other completes the exercise.

  • 300 Flutters (2-Count)
  • 200 Mtn Climbers (2-Count)
  • 100 Bombjacks (say what?)

Mosey to statue hill for Quadzilla (see: Quadraphilia in the #lexicon). YHC sets timer for 4 (actually 5) minutes and PAX run uphill backwards and downhill forwards until time called. It’s a quad killer.

Mosey back to the cones for…

Suicides; however you need to do the following exercise at the beginning and then every time you reach the “baseline”.

  • Series 1 – 5 Flying Squirrels
  • Series 2 – 5 Tuck Jumps
  • Series 3 – 10 Monkey Humpers

With just a few minutes left we finished with SSH IC X25 and then American Hammers IC X20 or 25 (Can’t remember). Clean up the cones and mosey to the parking lot for COT.

Moleskin

It’s frustrating having an injury. We should do well to lift up the many PAX dealing with injuries, because it can drive a #HIM crazy.  Fortunately for Sasquatch and YHC, we can modify and work around what ails us. For others it might not be as easy or the injury may be too severe. All this to say if you know a PAX in this predicament, shoot them an uplifting text, give them a call or meet them for lunch.

Tclaps to all the PAX who put in the work this AM. There was a lot of meat in today’s workout and we tried to keep things moving at all times (see: move with a purpose). It seemed we needed to push a little harder this AM to let the other (Paid) workout folks (about 20 of them) at WEP know this wasn’t your ordinary workout. These were guys getting after it and leaving it all out on the field. That and it’s always fun to chase Longshanks. One day man…one day.  Here are the rest of my notes.

  • Thanks to Anchorman for the cones
  • It’s amazing that Crabcakes can pull an Elvis without anyone knowing #promove
  • Tclaps to Spiderman for running 8 miles and then joining the workout
  • It’s always fun to workout with Longshanks and Dark Helmet. Uncomfortable, but fun!
  • Wegmans really needs to share his shaving technique with his brother (Sasquatch), nah we probably wouldn’t recognize him then.
  • Great to see so many familiar faces and some new ones. I need to get over here more often.
  • Quadzilla is still a favorite of mine and the PAX still hate it. Yay!
  • Thanks for putting up with us and allowing us to lead

Prayers and Praises

  • Lots of prayers for injured PAX
  • Prayers for families experiencing strife
  • Praise and prayers for several 2.0s on the way
  • Prayers and for teachers
  • Praise and Prayers for 2.0s and families back to school

Announcements

  • Lot of marketing for Qs next week
  • Nun Run – get it on the calendar (see newsletter) and run with SPEED FOR NEED
  • Read your newsletter

Always an Honor!

Zima & Sasquatch

 

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Eclipse at the Colosseum…Rock Hill Rip-off

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Leading up to this fine Tuesday at THE COLOSSEUM, there were a few challenges and statements made about who would be willing to come out. Of all the conversations, I’ll give credit to those who showed after being personally invited: Jekyll, Bonsai, Snap Hook, Shady, Sir Topham Hat. The others that didn’t show…well, you’re probably better off not trying to erase a few bad songs from your memory. But for those that did, you’re welcome and I’m sorry (actually, not really).

I wanted to do something a little different from my usual, like pullups at the playground or the deck of cards. So, in search of something creative, I didn’t have to go far. So much can be found if we travel across the river; whether virtually or physically. In this case, Italian Job gave me beat down rights with a slight modification to his Eclipse-Day post and I brought it to the Colosseum.

Once I get to the parking lot, I am immediately met by two better-than-punctual FNG’s that Nomad EH’d. Welcome Rebar and Ham. And oh by the way, we quickly realized these are two of the most fit FNG’s to post at 0515. Side note on Ham, it’s comical when an FNG receives a call sign to which he is clueless on its reference. That’s why we all help to contribute to Wikipedia.

So after a disclaimer that turned into mumbling, we were off to the back parking lot where we circled up for a warm up of:

SSH x 20

Butt Kickers x 35

Merkins x 10

American Hammers x 25

Merkins x 10

Freddy Mercury’s x 20

Merkins x 10

LBC’s x 25

Calf Raises x 50 OYO

This is where the plagiarism came in. We used the same 5 songs Italian Job used which for those who didn’t read that yesterday, went a little something like this:

Song 1: Ain’t No Sunshine: Hold squat position then do a tuck jump when you hear, “Ain’t No Sunshine.”

Then line up on the line and sprint to the light pole and back and get in the circle.

Song 2: Blinded By The Light (Remix): Moroccan Night Clubs then 3 Overhead Claps when you hear, “Blinded By The Light” This got really annoying.

Then line up on the line and sprint to the light pole and back and get in the circle.

Song 3: Black Hole Sun: Hold in the UP dip position then do 1 dip when you hear, “Black Hole Sun”. This got really, really difficult.

Then line up on the line and sprint to the light pole and back and get in the circle.

Song 4: Ring Of Fire: On your back, hold your feet at 6″ and do a Big Boy Situp when you hear, “Ring of Fire.”

Then line up on the line and sprint to the light pole and back and get in the circle.

Song 5: Total Eclipse  Of The Heart: Plank during the song and do 1 Burpee when you hear, “Turn Around” and 1 Merkin when you hear, “Total Eclipse Of the Heart.” This song is way too long.

Then line up on the line and sprint to the light pole and back and get in the circle.

We then ended with 25 American Hammers and 25 Flutter Kicks.

Great job today by everyone putting up with my nonsense.

As You Were.

Max

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Block Party Mix bag of tricks

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Mosey to parking lot across the street from bank
20 SSH
20 Morracain Night Club
10 small forward arm circles
10 small backward arm circles
10 big forward arm circles
10 big backward arm circles
20 Morracain Night Club
Feet together bend over with arms folded to stretch out the back and hamstrings
Honeymooner
Walk hands out to plank and do 10 peter parkers
Walk hands to feet and stretch again
Since it rained quite a bit last night YHC decided to modify the location of
what I had planned.
Originally I had planned to do this part of the workout on the hill right by COT
with the lights going up, but had to
modify and move it over by Hobo’s due to the mud on the hill.
At each light pole do the following exercises
Burpees – bear crawl to next pole (P1 – 2, P2 – 4, P3 – 6, P4 – 8, P5 – 10)
Total of 30
Pulse squat jumps – run backwards to next pole (P1 – 2, P2 – 4, P3 – 6, P4 – 8,
P5 – 10) Total of 30
LBCs – run to next pole (P1 – 4, P2 – 8, P3 – 12, P4 – 16, P5 – 20) Total of 60
Dips – lunge to next pole (P1 – 2, P2 – 4, P3 – 6, P4 – 8, P5 – 10) Total of 30
Next we moved across the street to enjoy a nice round of Pink Floyd the Wall. I
don’t know why it is, but I for some crazy
reason enjoy this exercise. I think it mainly has to do with how silly we look
to poeple driving by as we are in BTW position.
For those who are not familar with Pink Floyd the Wall here it is:
BTW for 30 secs
1 merkin in BTW position
2 merkins at 45 degrees
3 merkins at 15 degrees
Then move into the people’s chair for 30 seconds.
Repeat 3 times – however I decided to through in 5 flying squirels in between
rounds.
Then we moseyed back down the hill to the stairs and did merkin stair climb
working our way up the two flights of stairs
and did squats until the six was in.
Good work today gentlemen.
Double D thanks for allowing me to come out and lead the pax this am.
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CO VQ with Weezer at Block Party

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14 Pax came looking for a party at Block Party this morning only to be greeted with some pain and humidity.  The temps didn’t feel bad this morning but the air was thick.  I think all the pax were soaked after the mosey except for Weezer.  Who should have been sweating with his VQ warm-up just ahead, however this cool cucumber delivered a COP like he’d been doing it for years.  Here’s what went down…

Weezer on Q

COP:  Mosey to the wall lot on 160.  In cadence – SSH x 25, WM x 10, IW x 20, Low Slow Squat x 15, Morrachian Night Clubs x 20                                                                                                                                      12 single count slow merkins (focus on form), Mountain Climbers x 15

Pass off to STH – Mosey to lot above and find a spot on the ledge.

Single leg step ups x 10 each leg, 10 Burpees, 20 Dips.  Rinse and repeat 3 times

Mosey to lot across from gun shop.  Sprint the hill to the top.

50 Shoulder Taps – Run to 2nd light (50 yds), Bear Crawl to curb (20 yds), 10 Bombjacks – run back  Ab work – Slow Freddie Mercuries                                                                                                                              50 Mtn Climbers – Run to 2nd light (50 yds), Bear Crawl to curb (20 yds), 10 Bombjacks – run back  Ab work – Hello Dolly                                                                                                                                                        50 CCDs – Run to 2nd light (50 yds), Bear Crawl to curb (20 yds), 10 Bombjacks – run back                  Ab work – X&Os                                                                                                                                                              50 Merkins (Crowd Pleaser)- Run to 2nd light (50 yds), Bear Crawl to curb (20 yds), 10 Bombjacks

Mosey back to COT.  2 Mins left so 10 Burpees and Protractor

NMM:  Had a great group of Pax today.  Lots of good mumble chatter and complaining.  Which as a Q I’ll take the latter as a compliment. Tclaps to Weezer for stepping up to lead the COP.  Next up will be the full meal deal for him.  Seeming how he pulled off the COP like a seasoned veteran, the rest will be a cake walk.  I spoke a little bit at COT about how Qing has helped me become a better leader at home, work and in the community.  I encourage everyone to step out of their comfort zone and try it if you haven’t done so already.  You will be a better person for it.

Prayers for Kielbasa friend’s family, Bonsai’s friends daughter, Ginsu’s adoption, & patience. Mission Trip and Tclaps for the support of the pax.

Until Next time –

STH/Weezer

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Old School Ruck Workout

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The workout was actually pretty simple

Right at 5:15 and maybe a minute before I gave a very quick and brief typical disclosure except I say not to go at your own pace because you will be left behind.  Then the pax all grab their gear and 4 sandbags and headed out.

The Thang:
Ruck approx 1 mile down to Tega Cay Elementary while rotating coupons.  It was important that we complete this in 15 mins to ensure we could get some PT in before needing to head back.

After reaching the school in a little under 15 mins we did the following with partners:
went down the pavilon like area where Pax 1 would start with the sand bag and push it up to the first concrete pad.  Pax 2 would do 5 merkins and bear crawl up to pad and wait on Pax 1.  Switch and go to next pad.  Once at top both pax did 10 Man makers  (Rinse and Repeat)

Next round pax ran up the hill stopping at all 3 pads doing the following:
Flutter press
Squats
Partner merkins with sandbag (10)
– start in plank position shoulder to shoulder
– pull sand bag from one side to the other and do a merkin once the bag crossed all the way to the other side of paxs shoulders.  Rinse and repeat except only did 10 merkins at top so that we could get back to COT

Worked our way back to COT and once we got to the parking lot we partnered up and and both grabbed one end of the sand bags and ran the rest of the way in.  Finished with 1 minute to spare.  Good word this morning men.

Thanks for letting me lead.

Bonsai

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Stinky Morning at the Golden Corral

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Cool morning at the Golden Corral with 20 men in attendance for ruck, running and boot camp activities.  The group split up evenly with two getting in some extra miles running.  After a brief disclaimer, we moseyed to the back parking lot for the following warm-up exercises:

SSH x20

Imperial Walker x20

Moroccan Night Club x20

Plank

Windmill x10

Next, we took a short jog to the top of the parking lot for some partner exercises.  First partner, ran up to the cell tower and performed 10 bomb jacks while the second partner performed the following exercises:

CCDs

Flutter Kicks

Burpees

Our workout was disrupted by the passing garbage truck carrying a potent mixture of foul smelling trash.   A few almost lost their breakfast.

Next, we ran to the church parking lot for a round of Doral 1-2-3.

100 – Squats

200 – LBCs

300 – Merkins

we finished with 50 Moroccan Night Clubs and two rounds of step-ups.

Announcements:

Convergence this Friday at Harris Teeter

Prayers:

Ginsu & M safe travels and new addition to family

Those unspoken

 

Always an honor to serve!

 

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Let’s do it…

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10 PAX started out on a cooler, but humidity brewing, morning.  Shady took us on a nice mosey over to the playground area with some buttkickers, shuffles, high knees, karaoke and then some circle up time for warm up.

Warm up included:

SSH – 25 double count

Windmill (slow) – 10

Cherry pickers – 10

Moroccan night club – 30

Mountain climber – 20

Merkins – 10 double count

Honey mooner and downward dog stretches

Peter Parker – 15

Short Mosey to the playground where there was a nice piece of paper waiting for us.

Co-Q Dora (or Crazy Dora 1-2-3???):

Partnered up, size didn’t matter, and partner 1 did the exercise below while partner 2 ran around the playground area to pickup where partner 1 left off until the number was met.  Then moved on to the next exercise.

50 chin-ups

50 straight leg lifts

100 dips

100 knee to chest jumps (these were lots of fun)

150 derkins

150 lunges (both legs = 1)…this was modified to 100 and each leg counts

Stopped with 4 min left to do a couple 10 counts, and a short message on accountability.  Then turned it over to Cooter.

Cooter took us over to the “step” are of FM where we found a nice wall to do some wall sits.

Sit or go do some flying squirrels or all of the above:

Everyone sits on the wall, then starting down the line PAX 1 runs to other end of parking lot for 3 flying squirrels, runs back to spot in line and next PAX takes off….all the way through the line.

After this we took off towards the steps by the FM mill stone!

Why use your legs to climb steps when you have perfectly good arms:

Partner up and wheelbarrow up the 2 different sets of steps.  Run around and down the hill where you’ll switch.  Rinse and repeat 2x.

Took off to another short mosey up the monster hill (jailbreak mind you), then a brief cooldown through the parking lot.  Couple 10 counts, then over to the balls to the wall area.

Balls to the wall and then some:

Balls to the wall PLUS some mountain climbers for the dreaded Australian.  Followed by some 10 count wall sits, only to rinse and repeat.

Took off for some Mary prior to COT.  Mary consisted of a “choose your own adventure” of ab workouts.

Welcomed Nutmeg to the PAX party (friends with Hottie Tottie).  Had a great time as usual and co-Q’ing definitely takes a beating when you have Q strength!  Need to keep that in mind next time for sure!

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Laces In and Laces Out: Back together Again!!

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Long time ago…..in a different AO……Laces Out and Laces In were together. Today we could say that again. Its like meatballs and spaghetti or hot dogs and hamburgers…..its just natural!!

So the Laces out clan arrive at 0500 and take off running to Baxter like the fools they are. Hills and cars and danger Will Robinson!! But they all made it back safely and met us Laces IN  crowd at COT. No water melon ….losers!! haha

Laces In we did a little tour of the High School, with some 4 corners and some other pain stops along the way. There is a ton of potential and no Rosalita calling the 5.0 anymore. If we bother anyone out here, they better join the PAX as they have no other reason to be out there at 0 dark 30.

Great PAX and awesome times. Be sure to post to Laces In/Out and bring an FNG!

Cake Boss Out!

 

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Fun filled morning at The Deep

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I have to admit I was excited to get the invitation from Royal to come out to the Deep and Q.  This gave me the opportunity to visit another AO and share the Bonsai Tree which deep down all Pax have a love hate relationship when they hear me call that exercise.

So I started out the workout with the typical F3 disclaimer, but really reinforced the part about pay attention to your body because it was already extremely warm and very humid.  Last thing I want is for someone to have a heat stroke.

After that bit of a warning we moseyed over to the track and football field for a little warmup and quickly I realized I left my wienkie at home so I had to try and remember everything I had planned.

Warmup:
SSH
Hilly Billy Walker
Merkins
…honestly I can’t remember if there was anything else

The Thang:
We started out with the first half of the Merkin mile and for the merkin count we did (9 merkins and 6 merkins) for laps 1 and 2.  The way this works is you do 9 merkins at the begging of the lap and then at the opposite corner you do 9 again.  Then on lap 2 you do 6.

After everyone completed 2 laps we moved over to the middle of the field and luckily there were flags placed out on the field 3 in a row going across the field and a series of about 8 rows (NOT BY THE Q) so we used them to do the following:

Start on one side an do a cross country skier action and you work side ways toward the first flag and then bear crawl to the next flag.  One you reach the end of that row jog up to the next row.

Row 2: Hop down the line moving feet apart and back together working down the line to the flag.  Repeat bear crawl until the end

Row 3:  Ski hop down to flag, repeat bear crawl

Row 4:  Face toward goal post with feet together and hop to the right toward flag, repeat bear crawl

Row 5: Face left and repeat same as #4.

Rinse and repeat back up the field

After completing this series of exercises we moved over to the track and did LBCs and flutters so I could catch my breath before the completing the merkin mile.

Complete merkin mile with merkin counts of 3 and 1

Move back over to the field where we partnered up and did the following:

Partner 1 put exercise band around waist and Partner 2 held band with resistance as #1 broad jumped to next row of flags.  Then partners performed 5 rounds of the Bonsai Tree each.  Rinse and repeat for Partner 2

Next Partner 1 has band around waist and with resistance from P2 runs to the second row of flags (approx 30 yds).  Then P1 and P2 take turns doing hamstring curls.  Rinse and repeat going back.

At this time the sun was starting to peak over the trees and it was time to head back to the truck for some coupons (aka cinder blocks) and grab some water.

After grabbing the blocks we started with over head carry as we worked our way around the school stopping to do various exercises such as chest press, LBC, upright rows, wall sits.  However Olaf decided to bring his poppers with him and thew one toward the Q while on my six so we had to stop and do burpees for his shenanigans.  After several exercises we would continue make the loop around the school with overhead carry while moving.  We also stopped for balls to the wall and burpee box jumps (do a burpee and then jump on top of cinder block then jump to other side of block and do another burpee (repeat 5 times).

After completing the loop we ended back up at COT just in time and maybe a minute or two more of extra credit.

Lots of prayer request where thrown out for Pax and families including Lutekfisk mother, Cornerstone’s 2.0, jobs and 2.0s and Ms.

Gentlemen it was an honor to be invited to Q and lead a bunch of #Hims.  Thanks to the fellow Fort Mill (Lake Ridge) pax for coming out and thanks to Lake Wylie pax for showing as well.  This is a great AO and I encourage others to go out and check this place out.

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