Tag: skipper

Field trip day

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WARMUP: N/A
THE THANG: 3.5 fast miles with a spoke style workout consisting of burpees, merkins, bomb jacks, and jump squats
MARY: 6 1/2 minutes of Mary with flutters, Freddy Mercury’s, heels to heaven, shoulder taps, hello dolly’s, big boy’s, and American hammers
ANNOUNCEMENTS: Dads on tap at Amor Artis 6/7, @poppins is looking for help on 6/9 at Bethel mens shelter,
COT:

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Funbags and whining

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WARMUP: Moroccan night clubs, side straddle hops, windmills
THE THANG: Indian run w/ 40# sandbags. Front guy gives bag to next guy, drops to do 5 merkins, then sprints to rejoin line telling front person to pass bag. Broke into 2 teams and did that for a lap. Then stayed in teams and did sandbag pass back, last person runs with bag to front. Did this across field Then down to bottom of big hill. At bottom of hill, stay in 2 teams. Both teams had to complete 100 burpees, 200 merkins, 300 LBCs, 200 squats, 100 bent over rows w/sandbag, 5 laps running up hill, and 3 laps with sandbag up hill. These were totals by team. Sandbags were not to be dropped at all 5 burpee penalty for dropping bags, no penalties for the first 30 minutes.
Back to the grassy area to pick up the 60# Funbags, 3 Pax decided to run away before more pain was inflicted.
Next evolution was the tunnel of love; form a line and stay in plank position about 3 ft apart from other pax, pull/drag the sandbags sideways until we reach the other side of the field, back to start with same movement.
We formed two teams of 5, movements:
– sand bag toss (sideways) using only 60 # bags, alternate between all pax, across the field and back, loosing team did 5 burpees.
– squat, clean and toss with 60# bag, across the field and back, losing team did 5 burpees.
– bear crawl sand bag pull/drag, across the field and back, loosing team did 5 burpees.
Lots of whining coming from a few pax.
Done with sandbags, 10 burpees for everyone. Run to pull up bars, two rounds of 5 pull ups for everyone.
Back to COT, one minute AMRAP hand release merkins. Most pax completed 30 reps, a few pax more than 40, form was of the essence.

COT: prayers for all pax and family members that are going through health issues.

Tinsel out!

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Tengo at The Ballroom

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It was a thick humid morning in The Fort, but eleven HIM decided to get out of the fart sack and take their daily dose of the red pill and accelerate. FNG Red Card posted so the disclaimer was thorough and so was the pain!
Warmup:
20 Side Strattle Hops
10 Windmills
10 Tappy Taps
10 Merkins
Down/Up Dogs 🐕
LBCs

Mosey/Toy Soliders/Kareoke over to the bridge of pain for a Tengo with Dora.
Partner 1: Run across the bridge to the locker room and back.
Partner 2: 100 Merkins, 200 Squats, 300 Flutters

Next lunge over to the bleachers for some bleacher work. I took a deep dive into the archives of the exicon for this next exercise called the Aiken Legs. Was it named after Clay Aiken or Aiken SC? That is the deep mystery of the exicon (from the exicons lips to God’s year).

Aiken Legs:
20 Squats
20 Step Ups
20 Clave Raises

Aiken Chest:
20 Merkins
20 Derkins
20 Incline Merkins

Aiken Abs:
20 V-Ups
20 Crunches
20 Lowe Back Raises

Moseyed back to COT for prayer ans praises.

– JWow

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10-10-10

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Mosey
Brayden neighborhood warmup lap w/ stretch
NUR uphill with 10-10-10 pain stations
Mosey back to COT
Island 11s – Merkins and LBCs (parking lot)
2 laps around earth fare
Abs at COT
Back to COT

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Safe word: Kryptonite

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WARMUP: 10 SSH, 10 windmills, 10 SSH, 10 10 IW, 10 SSH, 10 HW, 10 MC, downward dog, honeymooner.
THE THANG: All things done Dora Style with a new partner each round.
Round 1 – 50 pull-ups
Round 2 – Hill 1. 150 Merkins.
Round 3 – Hill 2 (the short steep one) 250 squats with Nur up the hill.
Round 4 – Hill 3. 350 LBC’s.
Finished with each PAX calling an exercise. 40 seconds on 20 seconds off.
MARY:
ANNOUNCEMENTS: Bourbon tasting, road clean up.
COT: change orders dad, truckers mom. Thankful for this group. Not sure where YHC would be without the support of F3 The Fort

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Raining Pain at Alcatraz

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Before we kicked off the workout, we could hear the incoming storm pouring down rain through the trees.  Big storm approaching the, not much cover at Alcatraz.  We didn’t take cover in our cars, we marched on with the workout.

Lutefisk delivers disclaimer and heads for cover from the rain under the trees, which proved to be worthless. Knocked out SSH, Merkins, and some random shoulder work. Using the trail, partner up. One partner stays and does reps, other runs to another spot up the trail for other reps. Flapjack for 9 different exercises and a little song to transition (something about a skipper catching lutefisk and bringing it to Tyson foods for processing into the next Q Fishstix)
Second half began with a slow mosey around the park, down the big hill to the Marina. We formed a line, planked, and each pax performed two merkins facing pax (two rounds). Next we ran up the hill, found a wall for a brief wall sit and three rounds of calf raises. Back to the base of the Big Hill, set of 20 Carolina Dry Docks, up to the top for LBCs and Box cutters, both in cadence.
Back to COT.
Great job men!

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Official Manion WOD

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THE THANG:
Manion WOD
29 squats with ruck (with sandbags when available)
1/4 mile ruck (shared sandbags) some PAX run it
7 rounds

With about 10 minutes left on the clock @PunchList led us on some much needed broga.

ANNOUNCEMENTS:
-convergence/invergence tomorrow at WEP
-AMRAP for Autism event tomorrow at Mathew’s Sport Complex

COT:
@What did led us on prayer, thank you for your visit brother!

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Miles, Merkins, and Bear Crawls

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Warmup: 55 SSH (IC) (While we had a visit from the boys in blue)

The Thang:

Merkin Mile part 1. Runde to Marina parking lot.

Run .25 miles – 25 Merkins

Run .25 miles-25 HR Merkins

Run .25 miles – 25 Merkins

Run .25 miles – 25 HR Merkins.

We ended up by the Marina Parking Lot for stage 2 of the workout.

10 Minute EMOM

5 Diamond Merkins

10 LBC’s

15 2-ct Flutters

5 Diamond Merkins

I scaled this portion up as we went a long and we ended on

7 Diamond Merkins

15 LBC’s

15 2-ct Flutters

7 Diamond Merkins

To cool down from the EMOM we did 20 SSH (IC) and 10 Michael Phelps.

Merkin Mile Part 2. Marina to Runde Parking lot.

25 Merkins

Run.25 Miles (we bearcrawled a portion of this up “the hill” to keep everyone together)

Run .25 Miles – 25 HR Merkins

Run .25 Miles – 25 Regular Merkins

Run.25 Miles – 25 HR Merkins

All Told we finished 2 miles with 100 regular Merkins, 100 HR Merkins and 100(and change) of Diamond Merkins.

After some LBC’s IC and just about 20 minutes to go in the WO. I asked the PAX to choose between option 1 and option 2.

Of course Option 3 was selected. As a result I called (partially inspired by JWOW’s Q the previous day) to do a Bearcrawl Webb. For this one, and since it’s BAPOPS, I called a burpee bear Crawl Webb.

1Burpee-4 Bear Crawl Steps. We did it all in the Runde parking lot and got all the way up to 10-40.

With just a handful of minutes left we got down to the Basketball court where I planned a “tempo” cool down.

12 Low Slow Squats IC

12 Tempo Merkins IC

12 Big Boy Sit-ups IC

12 American Hammers IC

Then went to

10 Low Slow Squats

And….before I could call the Merkins Uber distracted us all with a Huge Osprey flying overhead. It was effective in that it got the PAX out of the Tempo Merkins..it was in-effective in that since we only had 60 seconds left it gave me the opportunity to call 10 Burpees OYO.

This was a great morning and great time to spend with the men. Thanks to all who posted and Skipper for the Opportunity!

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Prison Yard Beatdown

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10  Pax converged at the rock on a cool Saturday morning 0630 for a full body beatdown led by Sasquatch and YHC.

*pre-pull-ups were completed by Skipper, Maximus, Sasquatch and YHC. All of them.

Sasquatch kicked the sesh off with a brief disclaimer and  a unique and effective warm-up that included:

SSH

5+ minute plank with upward dog, downward dog (with multiple variations)

Peter Parker

Parker Peter

Plank jacks

Merkins

Wide-arm merkins

Now that the upper body and core were fired up we moseyed over to the playground where we completed:

3 sets of 5 pullups

5 toes to bar

10 partner clap pushups

wheelbarrow ~20 yards

2 sets of 5 curb merkins

5 curb burpees

5 curb sit-up-getups

1 set of 5 windmill merkins

YHC took over right at 0700 and brought the PAX back to the parking lot where we split into two groups, first group (A)  runs lap around park, stopping at all park benches to complete a number of exercises, return to parking lot and switch with group (B) who is completing exercises in cadence with good form (AMRAP):

1st lap, Group B- Deep squats (AMRAP), Group A – Runs with 10 dips each bench (20 total)

2nd Lap, Burpees (AMRAP) and Step-ups (20 total)

3rd lap, Monkey Humpers (AMRAP) and Derkins (total)

After much grumbling and some counting methods no better than our last few elections we switched it up and moved to front of parking lot for some more partner work.

First partner sprints to far end of parking lot, 2nd partner holds plank. We did 3 or 4 rounds

Finally we did some Mary for 3 minutes, flutter kicks in cadence and american hammers to get us to 0730 and COT.

Thanks for the opportunity Skipper!

 

 

 

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Are you running to or running from? And Duck Donuts

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SWEEP THE LEG

Monday, 3/7/2022

11 PAX – @Cubbie, @Vuvuzela, @Maximus, @Skipper, @Pusher, @Trucker, @38Special, @Shady, @FishSticks, @Badlands,@FireMarshallBill

Duck Dounts Workout Plan:

Run over to Brayden

Run 1 donut lap – 0.6 miles each

Complete next exercise

Donut lap is Emory to Helton, Helton to Emory

 

Lap 1 (Maple Bacon)

Exercise 1 – 20 Merkins

Lap 2 (Cookies and Cream)

Exercise 2 – 30 Dips on the curb

Lap 3 (Peanut Butter Paradise)

Exercise 3 – 50 squats

Lap 4 (Strawberry Shortcake)

Exercise 4 -Mountain Climbers – 50 each leg

Lap 5 (S’Mores)

Exercise 5 – Freddie Mercuries – 50 each leg

Extra Lap (Coconut Island Bliss) (@Vuvuzela, @Maximus, @Badlands, @Fishsticks, others??)

Exercise 6 – 50 Flutter Kicks

Head back for COT

PAX Notes:

Cubbie learned there are 5 rules to F3 not 3. Great start. Cubbie led PAX across 160 and went first while others decided not to become road meat, smart choice. We met at Emory and Helton by Brayden mailbox for workout plan. Trucker and 38Special got a head start, then ran in the reverse direction with Fire Marshall Bill. Cubbie ran with Skipper and helped with the hills. Mumblechatter helped push through. Vuvuzela, Badlands, and FishSticks led. Maximus, Shady, and Pusher followed in pursuit. Those 6 were able to complete Lap 6 / Exercise 6. Vuvu and Badlands stayed behind to catch remaining PAX and almost beat Cubbie back to COT.

4-5 miles ran

Covered plus/deltas for Cubbie VQ. Need more rest, less cardio in between running. Need to not shout at the nice Brayden neighbors during exercise explanation. Good plan with nice visuals and theme. Good workout, everyone seemed like they gave it 100%. There was some complaining about no actual Duck Donuts but the way I see it everyone had at least 5 while others went for half dozen.

Closing message before Announcements, Prayers, Closing Prayer – Are you running to or running from?:

STL is a running style workout. We are running around our communities, running for ourselves, running to be better men. We are running to these things – What are we running from? Is it that:

  • Anger that comes out when we are disciplining our children
  • The need to be in control
  • Joker in your life: Porn, Alcohol, drugs
  • Relationship with your wife that you want to improve that you don’t know how, with your children, with God

I had to start to get right in my mind to what I am running from. After being defeated, exhausted, and spent, I realized I couldn’t outrun my own Joker. By facing it head on, I was able to start that journey. I realized I need to be honest about myself and where I wanted to go. Most important I realized I could not go somewhere I had not gone before by using my same old mindset. I am not perfect and still struggle every day. But I try to be 1% better than the day before.

Start your journey today. Be honest about your struggle, get help professionally, join a Whetstone or Shieldlock, and start to attack your problems head on. And that is where each of us can become a better co-worker, leader, coach, Cub Scout leader, Dad, Husband, Son, and a man.

Honored to lead VQ. Thanks to those who showed and got stronger.

Cubbie out

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