Tag: Soft Tail

Mentality – Thinking Right is a Daily Decision

Leave a comment

Footloose 10.22

15 Pax got a little better in the gloom at Footloose.  HIIT warmed up the group with 2 rounds of 3 min intervals (4 exercises w 10 reps each)  and a long lap around the yard.   A slow mosey returned the group to a parking lot with a slight incline and a cone.   In honor of Rebel’s Double Nickel Birthday, we began with a modified version of 5’s:   5 Burpees at the bottom with 5 Squats at top and the modified bear crawl up to the cone with a Donkey Kick before continuing a mosey up to the top. We finished the A$$KIcking Autumn workout with a modified 5’s of Diamond ( in honor of the double nickel Birthday for Rebel, we completed 5 rounds with 5 reps at each of the 4 corners.  Round 1 -5 burpees at each corner, Round 2 – 10 Merkins at each corner, Round 3 – 15 Monkey Humpers at each corner, Round 4 – 20 Overhead Claps…….Running out of time, we headed back to COT with 1 min to spare and 1 min to finish a quick Round of Mary.

Nice work by all!!  Thank you to Boss Hogg for the opportunity!  Prayers / Praises and a Happy Birthday Celebration wrapped up the morning: Bass-oh-Matic brought Bundt cakes for all Pax to enjoy.  Happy Double Nickle Birthday to Rebel (the day after actual Bday 10/21/2020)

TClap |
4

Lots of Hops

Leave a comment

“Finally, my brethren, be strong in the Lord and in the power of His might. Put on the whole armor of God, that ye may be able to stand against the wiles of the devil.” – Ephesians 6:10-11

5 Hard-chargers hit the parking lot at Slow Burn for a workout loosely inspired by training at the Police Academy. In other words, lots of SSHs, pushups and running. Probably more running than I thought it looked like on paper…

From the shovel flag, we moseyed across the parking lot to the far end of the restaurants, and began the SSH warmup. This consisted of a descending-count 4-hop iteration with no scheduled rest.

10 full SSH, 10 half SSH (arms only raise halfway), 10 legs only, 10 straight double hops.

Followed by 9, then 8, then 7, etc. All the way to done. Total of 220 hops made the calf muscles burn good!

After the hops, we circled up for the group workout.

We ended up with about two minutes to mosey back to COT. YHC really enjoyed this workout, thanks to those that showed!

TClap |
0

Salty or Sweet, it was all Puddle and nothing but Guppies

Leave a comment

Well, after the leadership of @Pothole I decided to do the difficult thing and run at Footloose…

 

It was difficult, but the PAX all pushed through the pain.  Some saltier, some sweeter.

https://twitter.com/F3_BossHogg/status/1309078563681972224

TClap |
1

Ballroom Fun

Leave a comment

Beginning today, I wake up 5 minutes earlier than usual so I’m not rushing to get to an AO. I typically pull up around 5:14. No more of that bs. I keep telling myself to go all-in so I need to be more disciplined all the way around. It worked well; I got to #TheBallroom early just so I could freeze my balls off with a couple other guys as we waited for 5:15.

My game plan this morning was to do a little bit of this and a little bit of that. We stuck to that plan.

Warmup: Mosey around the lot and sung some karaoke while we waited for the last car to park. The pax taught me that if you flip and reverse a karaoke then you’re not really flipping and reversing anything. You can only reverse, no flip. After some High Knees and Buttkickers, we circled up and did some SSH, Low Slow Merkins, Weed Pullers, and Goofballs.

The Thang: We moseyed to the athletic field parking lot for some more SSHs and back and forth running. I wanted to keep our heart rates up a bit but made it a you vs you run. We did some Mountain Climbers and even more SSHs and then some more back and forth running. The we moseyed down the path for the next stop. There we did some more SSHs, Mountain Climbers, Merkins, SSHs, Karaoke (Uhaul was in a singing mood), LBCs, CBLs, and then a mosey back to the school for some wall sits. A couple rounds of 3 counts per pax, a round of 3 merkins per pax, a round of 1 burpee per pax. Somewhere in there we Toy Soldier’d over to the hill for a Bear Crawl up and a Crawl Bear down. A slow walk up the hill to the school’s awning got us to our endpoint. We did some Dips. We did some Incline Merkins. We did some Calf Raises. We did some Step Ups. 6 o’clock bell rang.

I always hope to push a moderate workout to the higher threshold of moderate. I never want it to be too easy. Nobody yelled at me so I hope it wasn’t too easy. I appreciate the opportunity to lead; thank you Smithers.

Announcements: 8th Anniversary Party.
PSA: Get yourself some term life insurance.
Prayers & Praises: Praise for Drop Thrill’s brother being home. Continued prayers for his recovery. M’s & 2.0’s.

TClap |
3

Shakin it up at Footloose

Leave a comment

I had to follow Rebel’s lead from Block Party this week to keep it interesting.  The 11 PAX definitely accelerated today.  A quick disclaimer and a little mosey down to the COG lot.  There was lots of mumble chatter during the warm-up by Twister & Destiny.  I guess they had a lot to catch up on.

We did some stretching to kick things off.  Then a few exercises to get the blood flowing: SSH, imperial walkers, windmills, Mtn. Climbers and a few burpees to try to quiet things down.  That didn’t work.

The bulk of the workout entailed 3 minute intervals with 4 exercises and a run up the stairs in between intervals.  First interval was merkins-10, mtn. climbers – 16, shoulder taps -20.  Then finish with a burpee stack (ask Rebel).  Continue round for 3 min.  Second round was abs: big boy situps – 10, american hammers – 16, flutters – 20. Third round was legs: squats – 10, monkey humpers – 15, and calve raises – 20.  We were able to get 6 rounds in total.  Nice work by all pushing forward.

Thanks for the opportunity Boss Hogg.

 

TClap |
2

Football not Footloose

Leave a comment

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

TClap |
0

Core Blast at Ballroom

Leave a comment

Due to personal knee injury, I planned an all core workout.

2 rounds of 10 exercises. 1 min per exercise, 10 sec rest.

Lost my weinke sheet, so doing best to remember

LBC, Reverse Crunch, BB SItups, WWI Situps, Heels to Heaven, Mak Tar, Flutters, Superman,

Ended with Airborne’s Hip Flexor routine

TClap |
1

Footloose 8/20/20

Leave a comment

When BossHogg calls your number you either show or he sends the law after ya. With drivebys by 3 of Fort MIlls Finest i do believe he put them on notice to take YHC away if i didnt bring the pain to this fine PAX. Well we got started right at 0515 with a quick disclaimer that was to Drop Thrills satisfaction. We took off for a quick warmup that consisted of the good ole regulars. After warmup we moseyed to the four way intersection. we were going to be moving from this point to three differant directions when you get back to the intersection you do the exercises. Do first set of 100 combined reps merkins/ squats.run. second 100 combined shoulder taps/ american hammers. run. 100 reps third set CDDs/ lunges. run. Try and get in three sets of each. Move. We got 2 full sets and 1 set of 50 combined of the exercises. The PAX worked and agreed we work hard if we getting up at 0430. Thanks BossHogg for the call out. Backdraft out.

TClap |
5

Mash-up

Leave a comment

JWOWW (Ruck) and YHC (Boot Camp) had the Qs at Golden Corral on Tuesday.  After the disclaimer, the groups departed from the circle for their respective workouts.

I thought I would try something a little different by combining two exercises together, call it a Mash-up. Like peanut butter and jelly, or like a song with two great singers (No Garth Brooks please!).

The details..one minute of exercises 1, exercise 2, and the Mash-up exercise.  Fifteen second rest recovery between exercises.

Exercise 1                     Exercise 2                      Mash-Up

Round 1                       Merkin                         Peter Parker                    Spiderman Merkin

Round 2                       Squat                           Step-up                           Jump Squat

Round 3                        LBC                              Mountain Climber      Freddie Mercury

Round 4                       Moroccan NC           Flutter                              Moroccan Flutter

Round 5                        Caroline DD             Parker Peter                   Dry Peter

Round 6                        Plank                          SSH                                    Plank Jack

Round 7                        Lunge                         Overhead Clap             Lunge Clap

Round 8                        Shoulder Tap          Ski Ab                               Ski Tap Ab

Round 9                         Imperial Walker     Calf Raise                       Imperial Calf Walker

Round 10                     Burpee                        Broad Jump                 Burpee Broad Jump

 

Once complete, we had about a minute to roll back to COT.

 

TClap |
1

Lead, Then Get Out of the Way

Leave a comment
A month ago Lutefisk reached out for me to Q today and I said yes.  Thinking to myself, that will give me plenty of time to get my sorry butt somewhat back in shape.  Well, that didn’t happen so had to figure out how to lead, without leading.   Thus U vs U was my only option.
Disclaimer
FNG Alex (Soft Tail)
Mosey to Domino’s
    Mtn Climbers (10), Carolina Dry Docks (10), Hello Dollies (10), Lunges (10)
Mosey to Dogtopia
    Side Straddle Hops (54 of course), Merkins (10), LBC’s (10), Squats (10)
Mosey to back of Dollar Tree
    Peter Parkers (10), Plank Punches (10), Freddie Mercuries (10), Monkey Humpers (10)
Mosey to Express Lube wall
    Parker Peters (10), Dips (10), Box Cutters (10), Step-Ups (10-each leg)
Mosey to Walgreen’s Drive Through – Now the U vs U part
    Run Lap around Building(s) –  10 Merkins
    Run Lap around Building(s) –  10 Merkins, 10- Carolina Dry Docks
    Run Lap around Building(s) –  10 Merkins, 10- Carolina Dry Docks, 10 Wide Arm Merkins
    Run Lap around Building(s) –  10 Merkins, 10- Carolina Dry Docks, 10 Wide Arm Merkins, 10 Diamond Merkins
    Run Lap around Building(s) –  10 Merkins, 10- Carolina Dry Docks, 10 Wide Arm Merkins, 10 Diamond Merkins, 10 Hand Release Merkins
    Some folks did an extra lap (because they can)
Round Two
    Run Lap around Building(s) –  10 Bomb Jacks
    Run Lap around Building(s) –  10 Bomb Jacks, 10- Side Straddle Hops
    Run Lap around Building(s) –  10 Bomb Jacks, 10- Side Straddle Hops, 10 Burpees
    Run Lap around Building(s) –  10 Bomb Jacks, 10- Side Straddle Hops, 10 Burpees, 10 Mountain Climbers ( I think this is as far as anyone got)
    Was an option to substitute Ab exercises but in true F3 fashion peer pressure prevented any of that non-sense.
Always honored and humbled to Q.  Was great to see a lot of faces, haven’t seen in while.  Appreciate the Lake Wylie boys getting up soooo early to make the trek across the pond, but stop your moaning already (Witch Hunt).
Pax: Bones, Witch Hunt, O’Reilly, Royal, Wild Thing, Slap shot, Oscar the grouch, Tesla, Long Duck, Olaf, Shop Vac, Nature boy, Cha Ching, Change Order, Fish Sticks, Duck Dynasty, Stang, Grass Knoll, Lutefisk, White Lightening, Half Shell, Cyclopes, Trucker, Zoo-lander, FNG (Soft Tail), Cake Boss
Cornhole Out
TClap |
11