Tag: Spectre

All Good at The Swamp

Leave a comment

WARMUP:
Mosey to Fuji
SSH, Imperial Walker, Hillbilly, Mtn Climbers
Mosey to Near Death Island
One pax runs around the island while other pax exercise — Squats, Merkins, Parker Peters, Moroccan Night Clubs, Arm circles forward & backward

THE THANG:
Mosey to the fountain
20 Step Ups
20 Dips
10 Box Jumps
20 Derkins
Mosey to side of Best Buy
Balls to the Wall followed by People’s Chair (rinse & repeat)
Mosey to back end of Best Buy lot
10 Monkey Humpers
20 Parker Peters
30 Lunges
40 Shoulder Taps
50 Squats
Pax completed 3 rounds of the above with one lap in between
Mary — Flutters, Dollies, Backscratchers, Box cutters, Superman
Mosey home
10 Burpees OYO

ANNOUNCEMENTS:
Spectre VQ next week!
AKA convergence at WEP 4/30
Invergence on Shield Locks at WEP 4/30
Q School coming in May

COT:
After several days of intense upper body beatdowns at AKA this week, on this Good Friday YHC concentrated on legs & core along with a message about the GOOD that is all around us and inside of us at all times. It’s easy to get sucked into the negative in our media, our workplace, our schools, our families and friends. Even when I block out media, change jobs and reel in my interactions with others, the negative INSIDE ME can still take charge and become my focus. It takes strong and intentional commitment to focus on the GOOD. The GOOD is just as much around us as the negative, and the GOOD even surpasses everything else! Let’s make it our mission to focus on the abundance of GOOD all around us.

Among the GOOD this morning was FNG/Hot Wheels, EH’d by Tesla and rising out of bed at his home in Mooresville! Not only did HW drive an hour to post at The Swamp, he engaged like a veteran pax taking his turn counting exercises, sharing about his priorities (Faith, Family, Friends) and his how he surrounds himself with people focused on values and character. In talking about the GOOD in his life experience he highly recommended Love’s as the best truck stop food on the interstate!! Sorry Cake Boss, no Bucee’s mention.

Airwolf’s cadence count melody suggest some real talent hiding in those vocal chords. Hey, Band Camp, we might have a Barbershop quartet or Acapella group Q here!?!?!

Slapshot continues to Make The Swamp Great Again! Thanks for your leadership and the invite to lead in the Gloom!

Last, among the NOT SO GOOD things today was YHC’s poor safety skills. I made the decision to wear the florescent vest even though the parking lots are lit to ensure we could be seen. But that’s not even half the battle — strong safety also requires SEEING and good judgment. Near Death Island got it’s name because of my call to mosey to the traffic island across from Fuji then my lead of the pax into the street without looking left. Yes, I missed an incoming car with high speed destined to take out the back of the pack. Fortunately, they looked and had the presence of mind to stop. The driver stopped too and waved them across. A teaching moment for sure. Stay safe men!

TClap |
0

AKA jack-Web-inar

Leave a comment

WARMUP: mosey, Moroccan night clubs, windmills, cherry pickers, low slow squats, los slow merkins

THE THANG: 4 jack webs with a short mosey in between.

MUCHO SHOULDER:
1 merkin – 4 shoulder taps progressive to 10 merkins – 40 shoulder taps (total 55 merkins, 220 shoulder taps)

Take a lap

CALF BURNER:
1 monkey humper – 4 calf raises progressive to 10 monkey humpers – 40 calf raise (total 55 MH, 220 CR)

Take half a lap to the soccer field

CAPTAIN THOR:
1 big boy sit-up – 4 American hammers progressive to 10 BBSU – 40 AH (total 55 BBSU, 220 AH) we had to throw some body destroyers in between and did Superman’s at the end to stretch our abs and lower back.

Half a lap

HOPS AND DIPS:
1 side straddle hop – 4 triceps dips progressive to 10 SSH – 40 TD (you guessed it 55 SSH, 220 TD)

Super slow slow mosey to COT, next time I Q I have to make sure to bring lots of cheese for all the whine we had.

MARY: Moroccan night clubs, windmills, walking dogs and honeymooners
ANNOUNCEMENTS: Read your newsletter
COT: prayers for kids, families and people recovering from injuries and surgeries.

TINSEL OUT!!

TClap |
2

The Peacemaker

Leave a comment

WARMUP:

Very quick demo of what was coming. 12 exercises pulled from the intro dance to Peacemaker.
The board:

Oh, and everyone grab a 4.5lb paver for each hand. They’re brand new so the gloves are to keep your skin from being sliced open.

THE THANG:

HIIT workouts with all 12 exercises. Everyone, just use the beat!
1. Squat lat pull w/alt leg raise
2. Dumbell scarecrow
3. Lat pulls w/alt high knees
4. Al Gore tricep extensions. Arms out, elbows turned UP
5. Apollo Ono with shrug/lat pull/whatever felt right
6. Overhead press (with optional pelvic thrust)
7. Lunges with full arm motion
8. Side arm lat raises
9. Hillbilly walker
10. Scarecrow again
11. Slow, full arm circles with one arm, holding the other out. Guitar hero style
12. overhead press to tricep extesion and back

We did the above for:
1. 90 seconds on, 20 seconds rest
2. Take a break with a long lap around the parking lot
3. 30 seconds on, 12 seconds rest
4. Two of each, straight down the line, try not to mess up or burpees
5. Everyone did fine, so 10 burpees as a reward
6. Two each one more time, because the ruckers needed to know what they were missing

Spotify playlist:
https://open.spotify.com/playlist/6k0Pd1cAC3pmdvO7NstFkq?si=75f40460c85245c

Video of our last two minutes is here (as caught by the TeslaCam):
https://drive.google.com/file/d/1-Im8n1SVEW-_TXBNIcm-EoHATl797135/view?usp=sharing
https://drive.google.com/file/d/1-CcQb4RhCVMlU7UEx7gyL1tt1dlIvrO6/view?usp=sharing

ANNOUNCEMENTS

https://photos.app.goo.gl/SByJGmeayUfkfNab7
Funhouse talking about what AKA is all about
Tinsel talks about the Manion WOD at Chupacabra on 4/29
YHC letting everyone know that we can soon start posting BBs in Slack, and to update your names or you won’t get tagged

COT:

Talked about F3 being open to all men. While YHC is reasonably certain that most of the men there was some flavor of christian, I asked men to bow their heads for a moment of murmuring silence. When complete I also said I don’t want to ignore things that are difficult in each others lives. grab the man next to you if you need to talk about something. This is CoT, and we trust.

NMM:

I’d been thinking about this workout for weeks, basically the first time I saw the intro credits for Peacemaker, I knew I had to bring this to an AO near me. And it just so happened that I had the Swamp on AKA, so I watched that credit sequence over and over until I had a solid, awful, dumb, stupid workout ready to share with whatever AKA groupies were brave enough to drive out to Rivergate.
I knew it was going to make guys feel dumb, stupid, perhaps even embarrassed, but the smiles went on for miles, and the shoulders have been successfully melted. Mublechatter was epic, everyone had a great time, and I couldn’t be more thrilled to have brought a fun, shoulder smoking Friday morning to The Fort. Thanks for putting me on the calendar, Slapshot!
Peacemaker intro:

TClap |
1