Tag: Slash

50th Birthday Beatdown Repeat

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We started the chilly morning with a warm up that consisted of  windmills, cherry pickers , imperial walkers and Hillbilly walkers…we jogged up to the benches at NaFo.

The WOD was a repeat of my 50th Birthday beatdown

50 of each exercise:

Merkins.      Squats.    BIG boys.    Dips.   Shoulder taps.   Mt climbers.      Plank Jacks.   Lunges.    Flutters.    SSH.     LBC’s.  AM hammers.   Bomb jacks.  Donkey kicks.  And.  Derkins….when we were done with some time left they were able to pick what they wanted to do again….2 PAXs decided they had enough and did pull ups at the bars

Fun was had by all and we ended with COT

 

 

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The Respectables take over The Fort

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Long Duck and YHC had the Q at The Fort on Saturday.  Long Duck gave the disclaimer and quietly mentioned that we would be running (same for the second half).

We circled up in the church parking lot for warm-ups (SSHs, Windmills, Imperial Walkers). Next, the instructions:

  • Run to Main Street and back
    • Exercises in parking lot
      • 10 Burpees
      • 20 Merkins
      • 11 Big Boy Situps
    • Rinse and repeat 3 times

Long Duck  shared his personal journey and the significance of the numbers used for the repetitions.

Next, hand off to Fishsticks. Short message about never giving up.

We ran to the warehouse parking lot on Wither street.  If you haven’t been there, it is at the top of a hill.  We ran down the hill and at each right turn, we performed the following exercises (Carolina Dry Docks, Squats, and LBCs – 10 each), ran back to the warehouse parking lot for another set of the exercises.  Rinse and repeat until we reached Tom Hall Street.

Great job by all!

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Make it happen

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21 men tackled day five of the new year at Block Party. Here’s what we did.

Warm up

  • 10 Low Slow Squats (IC)
  • 10 Hillbilly Walkers (IC)
  • 10 Moroccan Night Clubs (IC)

The Thang

The route today was .5 miles (left on Main St., left of Clebourne St., left at Founders, left on White St.).

Round 1 – Take a Lap

  • 10 Burpees
  • 20 Merkins
  • 30 LBCs
  • 40 Squats
  • 50 Calf Raises
  • 1 Lap

Round 2

  • 10 Wide Arm Merkins
  • 20 Lunges
  • 30 Flutters
  • 40 Overhead Claps
  • 50 SSHs
  • 2 Laps

Round 3

  • 10 Diamond Merkins
  • 20 Jump Squats
  • 30 Crunchy Frogs
  • 40 Alternating Shoulder Taps
  • 50 MNCs
  • 3 Laps

Total distance: 3.5 miles.

NMM

I was encouraged this morning to see so many men shunning the fartsack for a chance to better themselves physically. We covered some ground, but kept close enough that no one ran alone. I enjoyed the heck out of this morning. Today’s mumblechatter reminded me of how important the 2nd F is. Fitness without fellowship is a workout group. Fellowship and friendship takes us to the next level and makes us better men. And men need other men to keep accelerating.

I recently read, “You can’t get wet reading about the ocean.” I found it appropriate for the first week of the year as people begin making resolutions. This is the time of year people make resolutions for a “new year and a new you.” They make promises to get in shape, to make more money, to read more, or basically become a better version of themselves. However, come mid-February, the gyms are empty, the books haven’t been cracked, and work status quo and malaise has settled in.

Resolutions fail because change requires effort. Change takes a dream, willpower, consistency, and guard rails. It’s gradual. It’s difficult. But it’s worth it!

You must take action if you want improvement. Take the first step even if it feels strange or others say its stupid. Growth can only happen if you move forward. So dream it, want it, do it, do it again, and have someone to keep you accountable. Positive habits require consistent effort. Make it happen and have friends to keep you in line. Then bask in the glory in accomplishing your goals.

Aye!

Italian Job

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5

Minnow Pond 12.17.2020

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The promo:
https://twitter.com/jisenhour/status/1339217811231674368

The route:
https://www.strava.com/routes/2773907426356036818

10 stops along the way
5 burpees/10 merkins/15 squats each time

16 PAX. It was hard. Had to average 10min/mile with the exercises to finish at COT by 0600. We did.

Strava Stats: https://twitter.com/jisenhour/status/1339542289048285184

NMM:
Today was a workout where I tried harder because I was on Q. Being a leader isn’t just about exhorting acceleration in others or the group; it also forces you to accelerate individually. That was pretty evident to me this morning from my heart rate monitor. All the guys that came out today pushed me to be better. When you’re a follower, are you following in a way that is helping your leaders be better?

—
Band Camp dismissed

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Beatdown at #TheFort

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10 Forters and 2 Milkshakers in #TheFort COT. Longshanks and YHC split the #TheFort Q. I knew that my weinke would be a bit easier than Longshanks’, because he’s a beast, so I took the first half.

Jog around the parking lot and to the Municipal Lot near the railcar for the warmup.
10x SSH
10x Imperial Walkers
10x Hillbilly Walkers
10x Tempo Squats
10x Tempo Merkins
10x Mountain Climbers
Honeymooner
Downward Dog
10x Peter Parkers

A quick jog to the scent of bacon and we played 4 corners. Improper Pig to Fort Mill Animal Hospital to The Cutting Room to Hobo’s.
Round 1: 10x Monkey Humpers and 10x Carolina Dry Docks (every other stop)
Round 2: 10x Merkins and 10x Big Boy Situps
Round 3: 10x Flutters and 10x Rosalitas

Another jog down Academy Street to Fort Mill Church of God for some partner Dora.
100 Merkins
200 Dry Docks
300 Squats

Longshanks gave us a minute or two to stretch/recover for his beatdown.

We had 2 options: 1)includes burpees or 2)includes burpees The consensus was option 2 (Bounty Hunter tried to convince us Option 1 would be better).
Uggggg
To the Hill for some Burpee Repeats
Bottom of hill for 10x Burpees
Top of the hill for 10x Burpees
Bottom of hill for 9 Burpees
Top of hill for 9 Burpees
All the way down to 1 and 1.

I definitely modified to deconstructed burpees and still Tesh lapped me a couple of times. I’m pretty sure he did an extra 50 Burpees.
We had time for a few sets of Ab exercises: Dying Cockroaches, Gas Pumpers, and Big Boy Situps and then a slow mosey back to COT.

NMM: Work hard and do your best. My F3 brothers are inspirational and push me to work harder. For that I am extremely appreciative. I lift each of you up daily and give thanks for our time together.

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Crush it and Pump it!

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FYI- my first backblast of the year…

New guy came with Hardwood to Bushwood so gave an extra complete disclaimer.

Bushwood guys took off and Snake Pit guys stayed with me. Warmed up with SSH, merkins, Hillbilly walkers.

Picked up a full (water) keg with Zimmern and moved out to the entrance road.

The Thang:

1 of the PAX rolls the keg uphill on the road while YHC leads the PAX in a KB exercise. When the keg gets back, the next PAX in the circle rolls the keg and everyone starts a new exercise. Pretty straight-forward.

All IC:

Tricep extension
Around the world
Bent row
KB windmills
KB flys
KB walkers
Upper chest press
KB 180 crunch
Bell crushers
Crunch pass through
Squat
Plank row
Elf on the shelf
High kick side lunge
Pull-over
Lunge & twist
Single leg deadlift with a press
Halo
Plank pull through
Good mornings
Concentration curl
American hammer
Alternating snatch
Upright row
KB swings

There was plenty of heckling of my choices of exercises, like how many hours of youtube videos did I have to review to get all of these. Gotta say the 180 crunch is no joke. Also kegs go downhill a lot faster than up.

Thanks for the opportunity to practice my cadence and lead this terrific group of guys.

Geronimo!

Out

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3 minute Rounds, Pianos and Dreams were the talk at Block Party

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Interesting start for Block Party as the PAX rolled up I mentioned to Bobber I was a little tired from a dream I had moving a piano.  Weird thing was that Tesh and Dark Helmet were helping.  It got a little awkward when Tesh showed up. You had to be there to experience it.

Quick disclaimer and intro and off we went into the gloom for our first parking lot stop and the warmup.  Usual stuff nothing outta the ordinary except for the continued piano discussion.  Off we went to the next stop to the Pike lot where we started 3 minute intervals.  First round was 10 merkins, 16 Mtn. Climbers and 20 shoulder taps and a burpee stack at the end.  Rinse and repeat for 3 minutes.  Brief 10 count at the end and mosey to the next stop right in front of main street. There we did 3 minutes of wall sits.  Not a good idea but we did it anyway.  Next 3 minute round was 10 big boys, 16 American Hammers and 20 flutters.  Another burpee stack after the exercises.  Mosey up the stairs to parking lot near the playground for next round of legs 10 squats, 15 monkey humpers and 20 calf raises.  Mosey back down to the wall for more sits.

Head back to COT for wrap up.  Thanks Bobber for the opportunity.

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“Get ur rear in gear” workout

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What a morning to workout! Wonderful weather. Many blessings. 12 other workout warriors joined me.

Today’s workout was a “get my rear in gear” style workout. I have been struggling with injuries, lethargy and stress. Not a good mix. So thankful for opportunity to provided to me by Kaiser. First Q since early Feb 2020 that I can recall. (My memory can play tricks on me at 97, Dark Helmet.)

5:00 4 for Warm-up. We did about 18 exercises in 13 minutes.

5:13 13 Circled Up, Mumblechatter

5:14 Disclosure, sighting of an FNG, my message (Words make alive!) below shared:

From the fruit of their lips people are filled with good things, and the work of their hands brings them reward. Proverbs 12:14

The soothing tongue is a tree of life, but a perverse tongue crashes the spirit. Proverbs 15:4.

Words can heal. The tongue can be soothing and a tree of life (James 3:9),

Words are like fruit or food for us; we need them to live.

We also need words coming from the outside to affirm and validate us. We do not live by bread alone but by good words, especially those in line with God’s.

2 Questions posed to the PAX:

  1. Are you aware of the great power even your offhand words can have to bless others?
  2. How can you put this observation about how words can make alive into practice – in thought, attitude, word or deed? PAX challenged to make it happen today!

5:17-6:00

Social distanced group single file run around 1/2 of parking lot over to pull-up bars.

Session 1:

Group 1: 1 min each X 3 rounds of: Chin-ups or Pull-ups (your choice), Burpees, Dead Hang, The Hill

Group 2: Burpee broad jump to stop sign then into 10 Peter Pointers, then run back to start; Sprint to stop sign then into 10 Peter Pointers, then run back to start; Bearcrawl to stop sign, then into 10 Peter Pointers, then run back to start; repeat until Group 1 is completed

Session 2:

50 good form reps of each, any order you want:

Plyomerkins

Split squat jumps (knee touching down, 50 each side)

Thumbs up merkins

Flying Squirrels

Session 3: 5 minute continuous abs, 1 min each exercise

Twisting Pistons

Rolling Jackknife

Scissor V-ups

LBC Crunch and Twist (both sides)

Starfish crunch

Session 4: Switched Group assignments from Session 1. One round completed each.

COT:

A few unhappy (non)smiles about the workout they just did. Thanks for the push, fellas.

A BIG PAX WELCOME TO FNG: COPPERTONE!! (Hospital name: Brandon) (He did great!)

Announcements: Shield BD bash at The Ranch 5/17/2020.

Prayers: for a specific PAX’s child, another’s brother, another’s friend challenged with marital difficulties and the hope of opening up to other’s.

My prayer for all PAX: from today’s subtheme: Your words can make alive!

Lord, each of us has a host of people around us who are eager for, and

desirous of, words of blessing and affirmation from us. We are often too

distracted to deliberately praise and appreciate people every day. We earnestly

pray for you to find us ways to say to others, “Well done good and faithful

servant.” (Matt 25:23) Amen.

 

 

 

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It’s a Keeper Again

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We did some warmup

Main Event

5 Rounds. Each Round has it’s mode of transportation.  There are 5 exercises that were repeated each round. Do the 1st exercise, then do the transportation, do 2nd exercise, etc.  When done with all 5 exercises.  Repeat with the 2nd transportation.  Added some * options to modify harder if needed.

Transportation

Sprint – 2 aisles

Side shuffle – 2 aisles  *add bell

Lunges – 1 aisle *pass thru with bell

Bear Crawls – 1 aisle *Crawl Bear back

NUR – 2 aisles

Exercises

Curls – 10 ea arm or 20 both

Squats – 10  *20

Overhead Press – 10 ea arm

Tricep Ext – 10  *20

Swings – 10  *20

Got thru it all with some time for hip flexor work and abs.

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Football not Footloose

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Its September!! Are you ready for some football? Well, Boss Hog apparently isn’t since he tweeted out YHC was bringing a truck load of pain via from some crappy college program, that team from the south (fans of that team from up north will get that joke). Of course Boss Hog was just trying to poke the bear. Of course it worked seeing that I am not a fan of either of those programs (WE ARE PENN STATE), the weinke was developed to be not-a-moderate and emulate a typical football conditioning workout – kuddos go to watching my son and the PKMS football team practice this week.

The tweet definitely brought out some #HIM and a PAX posting for his second time (Ranger)!

Mossy to church parking lot for COP: windmills, low slow squat, Moroccan nightclubs, IW…while we were in COP we noticed the Minnow Pond PAX heading down the hill so we decided to give them a warm welcome by lining up and performing Monkey Humpers as they passed by.

Mossy to other church parking lot for and individual OYO pain station:

100 Merkins

50 Squats

100 LBCs

50 Side Lunges

100 CDD

50 Big Boys

100 American Hammers

50 Mountain Climbers

As PAX were completing this, they took a lap around the church.

Once done, mossy back to other church parking lot for 2 rounds of:

Suicides (whats a football conditioning workout W/O them) – those who had injuries planked as PAX did suicides. Up/Downs – running in place then doing burpees as called out.

Toy soldiers to Withers Street.

3 rounds of:

Run to top of hill, 10 merkins, run back, 10 LBCs. Those with injuries did 10 burpees, 15 merkins, 20 LBCs.

Mossy back to COT

Thanks for PAX pushing through a muggy warm morning. Good mumble chatter as always.

Prayers to Teachers, Students, Parents, Cash, other PAX family/friends who are sick.

Trucker

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