Tag: Slap Shot

True Americans

Leave a comment

It’s hot outside, guys. 74 and humid at 0615 as YHC rolled up.

 

I saw a few PAX conversing and heard there were pull ups being done. How did I know that Trucker would be there talking about how many pull ups he could do? Maybe just a hunch. It was good to see a few guys starting off with a little bit of acceleration prior to the Weinke. The clock struck 0630 and YHC took the reins for the first half of the morning.

NO warmup/COP.

Short Mosey down Windward, right at Anchorage Community

Quadzilla in Anchorage Neighborhood

Down the hill to the white brick mailbox and back to the entrance x 5

Mosey back to Runde

 

Squatzilla – Parking Lot

3 space lunge walk, 10 squats. Mosey back.

6 space lunge walk, 20 squats. Mosey back.

9 space lunge walk, 30 squats. Mosey back.

12 space lunge walk, 40 squats. Mosey back.

15 space lunge walk, 50 squats. Mosey back.

 

Ass Webbs

1:4 Squats/Squat Pulses, 2:8, 3:12 and so forth to 7:28 before YHC’s 30 minute portion was up. You guys got lucky. 

 

Italian Job Takes the Helm

Mosey over to baseball field – it was at this point IJ decided to do what YHC didn’t do – bring a message. Today we were honoring Sunshine – as it was his last post prior to reporting to Parris Island by way of the Four Seasons… we as Americans are able to choose what we want to do, we can choose to sit back and mail it in, or we can bring it and push hard for this workout. Likewise, in our life we are able to sit back and coast (typically leading to much deceleration), or move forward and push ourselves to better our families and communities. So the next iteration was to honor America and Sunshine’s call to serve.

 

All American Elevens – foul pole to foul pole

True Americans / American Hammers. This one took quite some time, and was rather difficult. Thanks for the push, IJ.

 

Mosey back to parking lot

Ab Lab – 

(15 IC) Boxcutters, Flutters, Pretzel Crunch

Last two minutes: 10 Eskimo Merkins to close it out

 

What a workout! It was great being able to talk to Kaiser during most of the second half. That dude is a #HIM and always has a great insight into the Word and the world. The mumble chatter was also very pleasing today.

 

Announcements: YHC can’t remember!

Prayers/Praises:

Cash – he is self sufficient right now but it could be soon that hospice care begins. Pray for the Lord to heal him.

Sunshine is reporting for duty to the USMC next week. Pray for him as he leads through bootcamp with the principles he has picked up at F3. Pray for Funhouse and his family as they part ways – that the void not be seen as a loss but as an opportunity for Funhouse’s arrow from his quiver go out into the world and change it.

Families – that our concentrica truly knows our heart is with them. We as dads tend to be a little hard shelled in that our kids may not know how we rely on the Lord and have faith. If we can soften our hearts and allow our children in to see how much we love the Lord, it will ultimately help them in their faith.

Pray for strength for YHC, for I am but a weak man.

Unspoken prayers.

 

Trucker, thanks for the privilege to lead such a fine group of men alongside the #HIM that is Italian Job.

 

Punch List out.

TClap |
11

Q-School at The Hive

Leave a comment

13 in the gloom for a KB edition of Q school. We split the Q four ways with all #TheHive Site-Qs.

Uhaul
there was dynamic stretching… And there was a playlist

Longshanks
***(cickets)***

Tesh
Core: Instruction on how to perform a more effective Peter Parker that stretches your hips and taxes your core.

Your core muscles are exercised to a greater extent when combined in a muscle chain with whole body movements or statics. Asymmetric lifts require you to maintain a solid core in order to maintain control through the movement. PSA, don’t do targeted ab exercises then full body movements. If your abs are tired, your body will recruit other muscles to compensate, and injuries are much more likely to happen.

Next is Jack Webbs but with 1 Snatch x 2 Overhead Squats (per arm) up to 5.

Break after sets 2 and 4:
1st break: Plank exercises, southern gentlemen (single arm merkin if you got it), northern aggressor (single arm merkin). Typewriter merkins.
2nd break: Hammer toe – In plank with feet shoulder width apart, draw a box with your right foot, tapping each corner (up, out, down, back) 4count x10 each leg

Last is the single leg deadlift. Remember, left leg is more balanced to hold the weight in your left hand.

Include some balance exercises in a workout to improve the performance of your central nervous system. It will also help you recruit more muscle cells when you want to go heavy…

Band Camp
Advisory about Kettlebell workouts.
Guys choose to show up to a KB AO for lots of reasons. Be mindful of these reasons when planning a workout. Often PAX wanting less mileage (injury, heavy running that week, etc.) will choose a KB AO. If you integrate running, choose a lap or area that is easy to modify. If you do a lap, it’s simple enough for PAX modify by cutting the lap short or altering the route.

We did a lap around the parking lot stopping in on the 3rd turn.

Suggestion about planning a message into the way you structure the workout. Being ready for the unexpected, like thinking there will be a continued plank exercise but the Q says follow me and gets up running backward the loop you started.

Some talk of counting in cadence and the procedure

  • Next exercise is:
  • Exercise positions–>MOVE
  • In cadence
  • EXERCISE
  • 1, 2, 3, __

Scalp has never Qed (the man is super-fit…Site Qs get this guy on the schedule!). He came in and called some merkins.

Some manmakers to finish out

Discussion of Qing with an FNG present and how the naming works. Sometimes naming is a huge part of what helps a guy come back or prevents him from ever posting again. It isn’t often about the name itself, but the process. Be willing to lean on the guy who EHed a FNG before COT about name ideas.

Post-workout:

Slapshot got his Laces In shovel flag back in a burpee race with Tesh, himself, and YHC.
Tesh uses a modified wide-leg burpee which may cause the Louisville PAX some grief, but he is undeniable in speed and determination. Shady-level “fun” was had!

Thanks to Esso for stringing this Q-school together.

-Band Camp dismissed

TClap |
4

Fish Sticks’ Kryptonite

Leave a comment

The last Laces In at it’s quarantined location of Empire Pizza met in the muggy gloom.

WarmUp
– SSH
– MC
– Moroccan Night Club
– Some Yoga
– Shoulder Taps
– Merkins

Moseyed towards Persis parking lot:
11s with burpees & jump squats
mode of transportation: bear crawl

Mosey behind the Empire Pizza strip mall. YHC set up some cones prior to the workout

Red Barchetta
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.

Mosey back to COT:

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

The Imperial Squat Walker is a crowd pleaser to close out a workout….#not

COT
-Band Camp dismissed

TClap |
2

Dropkicked at The Rock

Leave a comment

BAOPS. It’s an acronym  that Trucker has been pushing, almost devoting himself to, with regard to the AO, Alcatraz, he now oversees. If you’ve been living under a rock for the last several weeks, let me enlighten you on Tega Cay’s own “Rock.”

Rather than being on its own island, our version of Alcatraz is almost at the end of a peninsula. Rather than water with treacherous currents, our version has streets with treacherous hills.
Just as you have to plan some extra time to get to THAT Alcatraz, you also have to plan some extra drive time to get to our version of Alcatraz…it’s way down TC Drive.

When Alcatraz Federal Penitentiary was in operation, it housed the hardest, most notorious criminals of its day. In Trucker’s verbiage, BAOPS stands for the “Baddest Area of Operations (AO) for Pain on Saturday.” Consistent with the last several weeks, some of the most hard-charging PAX from The Fort & Rock Hill (The Rock-how fitting) posted at Alcatraz this morning. Some even thought they rolled up on a convergence when they drove in with all the cars.

21 PAX (welcome Suplex) joined Router & YHC for a total of 23 to embark on a twist of a workout this morning. It’s been a minute since we’ve had Router post with us but consistent with our memory, he was prepared to bring it. After we were disclaimed and he shared with us his plan to put us through some conditioning (as part of the strength & conditioning workout), we took off for a warm-up mosey, ultimately leading us to the top of “the hill” on the back side of the park. This time however, we’d be going the other direction.
So here’s the deal, we’re running segments, of which there are 3. Segment 1, you’re running to your “pukey” limit. You know what that is; the place you get to where you’re about to splash. Yeah, get in that zone. Run it to the stop sign just past the Firehouse and do a recovery run back to the start. Then pukey-limit run to the stop sign and run to what amounts to the trail entrance just past the COT parking lot and recovery run the remaining trek back to the start. Now, pukey run that whole thing. Oh no, then….do a few more of those segments again but honestly, this is where the wheels started to come off as the PAX spread out and nobody was exactly sure what to do next . So, some ran more, some did some mary and some picked up the six. Yup, just as planned.
Then…oh dear Lord, this is where we take it to the next phase and you think your heart is going to pop out of your eye socket. Router takes us to the bottom of the hill, yes that hill. He explains his plan for 30/60/90. Fortunately, we never made it to 90 but nevertheless, when he says GO, we’re to take off up the hill, running for 30 seconds until he says stop. Yeah, that was tough but he made us go back down the hill to do the 60. Run up the hill and keep running for 60 seconds. Now that was B-RUTAL. Fortunately it was now 0701 and it was time to hand off to Maximus for the strength portion of the strength & conditioning.

With Max on Q, we would slow mosey (oh, thank you) back to the parking lot, pull a Switzer at one end and drop to a plank (ala Honey Badger). Next up, a nod to a USMC Serviceman named Cpl Albert (Bert) Gettings, 27, of New Castle, PA. Yup, we’re doing a modified BERT. If you’ve never done the real Bert, go give it a run and recap it to me afterward. Cpl. Albert Gettings was killed in action Jan 5, 2009 while conducting counter-sniper operations in Fallujah, Iraq. He was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force out of Camp Lejeune, NC.

HERE WE GO!!!
25 Burpees
50m Bear Crawl to the other end of the parking lot
50 Hand-Release Merkins
50m Bear Crawl
80 Walking lunges
Bear Crawl back
50 Squats
50m Bear Crawl
80 Carolina Dry Docks
50m Bear Crawl
Mary til the six is in

In closing, please do yourself a favor, push yourself to do something more challenging than what you thought you were capable of. Not just in the 1st F although that is a great start, but in the 2nd & 3rd, too. This world needs it now and frankly, you’ve been built and called for this. Do not be a wallflower.

Announcements: Gears starting a new hard-hitting AO this Monday, 6/1. Classroom Ready partnership oppty coming soon from Bonsai, Q-Source is for everyone, AO’s opening back up week of 6/8, big ‘ol convergence 7/11 and several other announcements.

Prayer Request: PAX going through job/life transitions. Our country always but especially now with community tensions. Health of family/friends.

SYITG
Router & Maximus

TClap |
5

Boss Hogg Issued a Challenge at the Ballroom and the PAX did not Disappoint!!!

Leave a comment

Boss Hogg threw out a challenge to see how many PAX would show up at the Ballroom.  As usual, the PAX did not disappoint.  39 was the count.

Boss Hogg arrived in his all white Q outfit.  Disclaimer was given.  A quick message was given about the power of being an influencer.  PAX were reminded to always pick up the 6 and to encourage the guys around them.

The Thang:

Mosey to the center of the football field for a quick warmup:

  • 15 SSHs
  • 10 Windmills
  • 15 Imperial Walkers
  • 15 Cherry Pickers
  • 15 Hillbilly Walkers
  • 15 Gas Pumpers (THE Twisters favorite exercise)

Next was a Guillermo 1-2-3 (Dora’s little brother).  Similar to a Dora but PAX break up into two groups instead of pairing off in partners.  All exercises are done in cadence with a focus on form, not speed.

Exercises were:

  • 100 Overhead Claps
  • 200 LBCs
  • 300 Low Slow Squats

The other group started at the goal line, bear crawled to the 20, ran to the 50, did 1 burpee, and returned to the goal line.  Teams switched back and forth until all exercises were complete.

With the remaining time, the PAX moved to the track for some large dice fun.  One die contained the name of an exercise on each side.  The other 4 were used to determine the count.  Dice were rolled, exercises were done, and the PAX moved 1/4 of the way around the track.  This was repeated until the group had moved all the way around the track.

Time was up and the group headed back to COT.  Announcements were made.  Prayer requests focused on physical healing and marriages.  Due to the overwhelming support from the PAX in attendance, $1,000 was donated to Classroom Ready.

A great reminder to all PAX, don’t just be influenced but go out and be influencers!

 

 

TClap |
6

Four #HIM at Laces In

Leave a comment

Four men showed for a fun morning before the winter storm hit. We looked around and collectively said: “Is this it??” Once we realized everybody else was hiding from the snow, the clock struck 0515. I disclaimed the disclaimer and then we moseyed.

COP
One Burpee
10 SSH
Two Burpees
10 SSH
Three Burpees
10 SSH
Four Burpees
10 SSH
Five Burpees
10 SSH
Tappy Taps x 9

Weinke

In honor of the date… 2/20/2020

Two Rounds of 20/20/20 (Multiple Exercises)
Hand Release Merkins/Squats/Donkey Kicks
Mosey to end of parking lot and back
Repeat for two total rounds

CDD’s/Bonnie Blairs/Plank Jacks
Mosey to end of parking lot and back
Repeat

Curb Dips/Monkey Humpers/Shoulder Taps
Mosey to end of parking lot and back
Repeat

Bear Crawl – Bomb Jack Webbs (Thanks Cha Ching)
Line up at one end of parking lot.
Bear Crawl on Spot
Three Bomb Jacks
Bear Crawl Two Spots
Six Bomb Jacks
Bear Crawl Three Spots
Nine Bomb Jacks
And so forth until we hit 10/30

At round seven I modified to lunge walks/squats because I couldn’t hang… how does the saying go? If you can’t do it don’t Q it? I tried. Slapshot is the man for following through with the bear crawls to the end.

Total Bomb Jacks/Squats – 165

Squerk Work
Mosey to adjacent side of parking lot, partner up by weight
Wheelbarrow to first row of parking spots, 10 Derkins/Squats while holding partner in wheelbarrow. Flapjack.

Out and back two rounds each.

At this point I felt a little merlot-y… so we headed back to COT for some Mary.

Mary
World War I Sit Ups x 20
Rosalitas x 20
Hello Dollies x 20
Have A Nice Day x 1 Minute

COT

Announcements
Rooster/Yeti/Doty/Manion
Two Shovel Flag hand offs next week. The Coop and Laces In.

Prayers/Praises
Pray for my M in her last trimester and through her discomfort.
Pray for those PAX with pregnant M’s.
Unspoken prayers/praises.

Thanks Cyclops for the tap to lead.

Punch List out.

TClap |
1

7 Squared

Leave a comment

So when i saw on Twitter that Spiderman needed a sub for his Q i said to myself, these fools will think this ole trail runner could never give them a proper ass whooping. It had been at least 6 months since i Q’d a bootcamp. Well i properly kicked my own ass with my Q and mumble chatter was kept to a minimum during the workout, except for Trucker who is always complaining and talking.

the Warmup   Mosey to football field for warmup

    • 19 Hill Billy Walkers
    • 9 Windmills
    • 9 Low Slow Squat-Hold 5 Seconds At Bottom
    • 19 Moroccan Nightclub

The Thang

Start on football field at 50 yard line on sideline. This was one of the 4 corners used for exercises. each exercise was in reps of 7. The other corners where each side of end zone and back to other side of the 50 yard line. After all exercises where done at each corner all reps went up 7 each new round. To get to each corner you moseyed from 50 yard line to end zone corner, then from there you Lt. Dan across entire end zone to other corner, mosey back to 50 yard line from that corner, then Bear Crawl across field to other sideline. Heres the exercises and the total amount done in parentheses.

  1. Burpees (28)
  2. Hand Release Merkins (56)
  3. CDD (84)
  4. Monkey Humpers (112)
  5. Flutter Kicks (140)

We did 250 yards of Lt. Dans and 250 yards of Bear Crawls

500 yards of moseying.

Finished with about 5 minutes left so i took pax back to COT and we did various leg stretches we had a lot of groaning from everyone.

Thanks to Spiderman for the Q and hope made Cyclops proud for his AO. I think this Trail Runner still has it and love having the Q!

TClap |
0

Wegmans at Snakepit

Leave a comment

When asked to Q here I assumed it was too far. It was only 8 minutes from YHC house. The Coop is about 3, so hard to argue passing that one up.

Disclaimer was disclaimed and off we went. Took the bells over near one part of the parking lot. I had a box with exercises written down on them.

normal warmup. Nothing fancy. Nothing out of the ordinary.

partnered up. Partner 1 performs exercises while partner 2 runs the lap. The goal was to not let your partner beat your rep count, otherwise there was a man-maker penalty that was not enforced.

The exercises, in no particular order, were:

Squats,

Curls,

KB Swings.

Merkins.

Kid Launcher 45 degree angle shoulder raise.

Overhead press

some others?? Bobber destroyed the box with the exercises.

we also lunge walked and squatted some more

finished it up with some Mary

Thanks for the opportunity 3D!

Wegmans

TClap |
0