Tag: Shopvac

Golden Corral 1.12.21

Leave a comment

Nine men showed up on a cold, rainy morning at the old Corral.  After the disclaimer, I told the Pax we would be running most of the time in order to keep warm.

Here is what we did this am:

  • Mosey to the front of O’Reilly – 10 SSHs
  • Run to the back of Express Lube – 10 Step-ups, 10 derkins
  • Run to HT side wall – Wall sits w/calf raises
  • Run to back of HT – Lunge walk between light poles, 20 squats
  • Run to traffic circle near Apts –  Partner exercises (2 rounds)
        • Partner 1 ran up to the cell tower, 10 bomb jacks, and ran back to Partner 2
        • Partner 2 did 5 burpees, 10 hand release merkins, and 10 diamond merkins
  • Run to the water fountain on the opposite side of the Apt complex – 10 dips, 10 erkins (3 sets)
  • Nur up the hill to the first light pole, run up to the Fire station parking lot-  Cadence abs work: LBCs, Flutters, and Hello Dollies
  • Run to KrK parking lot – Plank taps in cadence
  • Back down the hill (run) to the fire station – 20 squats
  • Back to the water fountain – Bear crawl around the fountain
  • Mosey back to HT side wall –  Wall sits, Balls to the wall, Balls to the wall w/ shoulder tap, and Balls to the wall w/hip tap.
  • Back to COT

We cover two hilly miles with alot of shoulder work and great job everyone!

 

 

TClap |
3

Pyramid attempt at Fire Ant

Leave a comment

On Christmas Eve, Divac introduced us to the way he was going to run The Fire Ant AO now that he is in charge. And guess what, it’s not for the faint of heart. That said, I had to live up to the billing.
In recent months, I’ve noticed a great way to challenge the PAX is to post the Weinke on the socials ahead of time. It also holds me accountable to planning the proper beatdown. So here goes:

Ruck 1 mile at a sub 14min/mi pace to TCES. Full disclosure, Punch List led us at a 13:37 pace…giraffe.

10 Man Makers
20 Lunges (ea leg)
30 Merkins (single ct)
40 Real Squats (you know what this means)
50 Mountain Climbers (left/right = 1)
60 LBC’s (single ct)
70 Curls
80 Peter Parkers (40 I/C) – I believe this is where the leaders ran out of time.
90 Bent Over Rows (45 I/C) – I was really looking forward to these!
100 Flutters w/ Press (50 I/C) – Surprise, Surprise. I was really, really looking forward to these.

Ruck 1 mile back to the Start Ex at a sub 14min/mi pace. We made it about .25mi and I abruptly stopped everyone for a Switzer. The new instructions were to Jail Break back to the Start Ex to complete as many Flutters/Press as you can until 0600. The leaders arrived at a 10:05 pace and a heart rate that neared, “explosive.”

COT practices with the Golden Corral bootcampers.

SYITG,
Maximus

TClap |
1

Deck of Pain

Leave a comment

After a quick disclaimer and generic warmup, we moseyed over to firepit area and circled up for the Deck of Pain.

Twelve strong men got stronger on Monday with a whole lot of fun kettlebell reps. We all took turns drawing from the deck so that YHC couldn’t be blamed for every card…

Spades were Squat Thrusts

Diamonds were Dead Lift/Upright Row combos

Clubs were Curls/Shrugs combos

Hearts were Tricep Extensions/Shoulder Press combos

Reps were figured by the face value of the card drawn, with all face cards being 10.

Aces meant a quick lap around the parking lot, and the Jokers made us do 10 burpees/manmakers.

Everyone worked super hard, and the mumble chatter was kept to a minimum.

Prayers for our families, our teenagers, and for us to have strength to get through our trials and keep to our goals.

Thanks to everyone for the fun morning in the gloom!

TClap |
1

9/11 NaFo Tower Climb

Leave a comment

Today on the 19th Anniversary of September 11th I had the privilege and honor to lead the men of The Fort in my version of the Tower Climb.

We honored my friends who gave it all to make sure the citizens of NY would be safe.

POLICE OFFICER RAMON SUAREZ TD-04 NYPD

POLICE OFFICER MARK ELLIS TD-04 NYPD

POLICE OFFICER ANTONIO RODRIGUES PAPD

We started with a two lap ruck walk around the track and then jumped right into the climb.

The goal was at least 30 times up and down with 9 inclined merkins and 11 squats at the bottom. There was some mumblechatter, it was hot and humid but the men of the Fort did not disappoint….if you completed 27.5 times you climbed the equivalent of the Towers.

I was proud to lead and share my experiences from that fateful morning that changed the world as we knew it.

It was also great seeing DIRTY HARRY return to the gloom

We end with COT and prayers for all the people lost and the people affected still.

FIDELIS AD MORTEM…..ALWAYS FAITHFUL

TClap |
5

Ring of Fire at the Coop

Leave a comment

Ten pax posted at the Coop for a “ring of fire” workout.

Warmup
Mosey run (with butt kickers, high knees, toy soliers)
SSH  (12x I/C)
Windmills (10x I/C)
Imperial Walkers (12x I/C)
Morrocan N/C (10x I/C)
Low Slow Squats (10x I/C)
Arm Circles (10x I/C)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog/honeymooner)

Thang 1
At Pull up bars, do:

Regular pull ups 5x Chin ups 5x Switch grip pull ups 5x
Knees to chest 10x Toes to bar 10x

Grab cinder blocks and head to bottom of the hill by the elementary school.

Thang 2
Ring of fire #1: Circle of stations is below.  Pax do the exercise noted while the runner goes to top of hill and back (he’s the timer).  ©=cinder block

Burpees Mtn climbers SSH Chest press ©
KB swings © thrusters © Farmers carry ©© Squats
Alt shldr taps Imp Walkers Tricep ext © RUNNER
Curls © Shoulder press w/ bricks ©

Thang end
Ring of fire #2: Mary flavored

Flutters Dying cockroaches Protractors
Big Boys Drunken mountain climbers Big boys

Fini, COT

Continuing Kaiser’s theme of favorite Bible verses, mine is 1st Corinthians 10:13

“No temptation has overtaken you except what is common to mankind. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can endure it.”

Testing makes us stronger; flexes our spiritual muscles.

NNM: Need to trim the pain stations on the ring to match number of pax; makes the flow better.

Playlist: (Man themed)
Superman, REM
Ramblin gambling man, Bob Seger
Enter Sandman, Metallica
I’m a Man, Chicago
The Man, the Killers

TClap |
2

RPG-Varsity July Combo

Leave a comment

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.

TClap |
9

Lt Michael Murphy “The Murph”

Leave a comment

Today we Honored Lt Michael Murphy. We had 12 Pax do the Murph. For those of you living under a rock the Murph is :

Run 1 mile

100 PULLUPS

200 MERKINS

300 SQUATS

Run 1 mile

It was hot and humid but all powered through to complete and honor one of our Nations Hero’s.

TClap |
4

Four Corners

Leave a comment

Today we did a four corner workout on the NaFo football field.

We started with a mosey around the parking lot and circled up for some SSH, Moroccan NC, Cherry pickers/tappy taps, imperial walkers and windmills.

The 8 strong hit the field for four corners:

1st corner: Merkins, Flutters and Squats

2nd corner: Widearm Merkins, LBC’s and Mountain climbers

3rd corner: Diamond merkins, BB situps and Calf raises

4th corner: CDD, American Hammers and Box cutters

We did three rounds of each starting at 20 reps each then 15 and finally 10 reps.

We ended with some Mary at COT

Thanks to Harry Carey for letting me lead these men.

TClap |
1

Living Third

Leave a comment

Very brief warmup… Run lap at front of NAFO, plank til 6 is in, 2 exercises paired intentionally for burnout, cadence count until Q is burned out… repeat, repeat, repeat, you get the idea. Discussion for the morning was about Living Third.  

Lap

Plank Jacks 

Merkins

 Lap

Mountain climbers

Wide grip Merkins 

 Lap

Peter Parker’s

Diamond Merkins

 Lap

Bomb jacks

Monkey humpers

 Lap

Ssh 

Squats 

 Lap

Seal Jacks

Jump squats 

 Lap

LBCs

American hammers

 Lap

Flutters 

Big boys

 

Galatians Ch 5 v13 For you were called to freedom, brothers.  Only do not use your freedom as an opportunity for the flesh, but through love  r serve one another. 14 For the whole law is fulfilled in one word:  “You shall love your neighbor as yourself.” 15 But if you bite and devour one another, watch out that you are not consumed by one another.

TClap |
7

APFT volume 2 of 7

Leave a comment

APFT vol 2 of 7 results:

2 mins AMRAP merkins for count, 2 mins AMRAP big boy sit ups for count, and timed 2 mile run.

Points are awarded for count/time bracketed by age group. Personal Record (PR) is for GC’s APFT’s from June thru December 2020, not necessarily PAX PR of all time. 1st attempt pax are PR

PAX, # of reps/time (scores), total points/ave points, +/- previous ave (PR?)
Maximus, 83 merkins (100), 70 bbsu (94), 13:08 (100) = 294/98.0 +2.3 PR
Gekko, 80 merkins (100), 56 bbsu (89), 14:34 (99) = 288/96 PR
Cha Ching, 92 merkins (100), 70 bbsu (93), 13:59 (95) = 288/96 PR
Dark Helmet, 79 merkins (100), 57 bbsu (85), 16:06 (83) = 268/89.3 -4
Nature Boy, 54 merkins (77), 85 bbsu (100), 13:45 (90) = 267/89 PR
Olaf, 70 merkins (95), 48 bbsu (67), 13:52 (95) = 257/85.7 +3 PR
BOT, 90 merkins (100), 50 bbsu (69), 14:53 (86) = 255/85 0
Change Order, 62 merkins (96), 57 bbsu (85), 17:28 (71) = 252/84.0 -1.7
Body Wash, 72 merkins (99), 39 bbsu (61), 14:50 (84) = 244/81.3 +4 PR
Lutefisk, 57 merkins (82), 53 bbsu (73), 16:29 (72) = 227/75.7 +6.4 PR
Falcon Crest, 52 merkins (76), 51 bbsu (71), 16:21 (73) = 220/73.3 PR
Tardy, 69 merkins (94), 52 bbsu (72), 20:12 (37) = 203/67.7 PR
Lox, 45 merkins (77), 36 bbsu (64), 19:13 (56) = 197/65.7 PR
Hacksaw, 68 merkins (96), 63 bbsu (76), 18:03 (31) = 175/58.3 PR
Shop Vac, 36 merkins (78), 12 bbsu (44), DNF (53) = 175/58.3 PR

TClap |
8