Tag: Splinter

Colosseum Mayhem

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Fifteen Pax posted at Colosseum.

Mosey run to Warm up: SSH, Windmills, Imperial Walkers, Moroccan N/C, Low Slow Squats, big arm circles, Peter Parkers, Plank stretches.  All in cadence, count varied 10 to 20.

Another short mosey run.

Circle up and did:
Thang 1: Banana splits
Partner up
P1 runs north to a cone placed 500’ away and heads back (distance is 500’ out, then same back, total 1000’).  P2 runs south to a cone also placed 500’ away road and heads back (total distance is also 1000’).
When the pax meet, they do the prescribed exercise:
First meet: do Bobby Hurleys = 100 total for the two pax. Then pax run again. Etc. the remaining exercises are:
Overhead Claps = 150, pax run, then:
Third meet =  Merkins = 200, pax run, then:
Fourth meet = big boy sit ups = 150, pax
Fifth meet = SSH = 100
Join in with the six to finish out.

Run to benches
Thang 2: Bench work, with bear crawl push
At the school’s benches:
Pax grab a spot on the benches.  Pax exercise while one lucky pax does bear crawl a 100’ loop around cones with a 15lb slam ball.
A new pax switches in for the bear crawl and remaining pax do the next exercise called out.  We did: Incline merkins, shoulder taps, LBC, Monkey Humpers, Imperial Walkers, decline merkins, butt touch squats.

Run to COT area; nice work by all pax!

Fini, COT

To close us out, I read Proverbs 13:20 “Walk with the wise and become wise, for a companion of fools suffers harm.”
I noted to the pax that this verse reminded me of F3 where we learn from each other and become better for it…although there was a few cracks about the fools part.

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Taming the Tongue (and the PAX)

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YHC led off with a quick Bible verse.

James 3:3-5

3 When we put bits into the mouths of horses to make them obey us, we can turn the whole animal. 4 Or take ships as an example. Although they are so large and are driven by strong winds, they are steered by a very small rudder wherever the pilot wants to go. 5 Likewise, the tongue is a small part of the body, but it makes great boasts. Consider what a great forest is set on fire by a small spark.

He do we talk to those around us? Our peers? Colleagues? M’s? 2.0’s? Do we treat those closest to us differently than say a total stranger?

Warm Up

Mosey/High Knees/Butt Kickers/Karaoke/Toy Soldiers

Al Gore hold while performing:

Moroccan Night Clubs

Lil Baby Arm Circles both directions

Squat Pulses to finish with a burn

 

The Thang

7 minutes of Chelsea to start

EMOM 5-10-15 Pull Ups – Merkins – Squats

 

Mosey to the track

Our thoughts ultimately come out via our tongue. If we think bitterly and assume the worst out of everybody in our lives, our tongue will be a strong

Burpee Chase – 

Sprint the straights, jog the curves. At each corner perform five burpees

Bear Crawl 100 yards in between each lap

Completed two laps

Back to the pull up bars

6 minutes of Chelsea

Jail Break to COT

Mary in Cadence

20 LBCs

15 American Hammers

10 Gas Pumpers

NMM

The tongue is something we cannot control – no matter how hard we try. The only true way to tame the tongue is by living in the Spirit. I have trouble with this myself. It is something that I just need to realize isn’t within my power to control. Once I relinquish said control to the Spirit, my speech ultimately improves.

How do we relinquish our tongues to the Holy Spirit? Well… there is no formula. But finding yourself in proximity to God more often tends to help. The more we approach the Lord via the Word, prayer, fellowship, and witnessing, the higher the odds are that our speech will be Spirit led.

Prayers/Praises

Kaiser’s 10 year anniversary

Splinter/Point Break Home Schooling

YHC – the Holy Spirit helped me to let go of bitterness I was keeping toward my M – big praise!

 

Thanks for the tap, Kaiser. Always happy to serve.

 

Punch List out.

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Varsity Peer Pressure

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I thought I had it timed where I’d roll up at 5:02 and miss the pre-run that Splinter had slacked out the night before.  However, I must have been driving a little to fast and got there at 5:01.  So what did I do…Yup a pre-run.  Wasn’t much of a headlock though he asked and I didn’t have a good excuse lined up so there ya go.  Enjoyed it though having a little convo with Splinter solving world problems.  We were so into it we had to kick it up a knotch speed wise as we rolled up right at 5:15.  Wouldn’t ya know Backdraft was there waiting so I had to kick it in with a brief disclaimer and full out mosey to keep it on time.

Out into the gloom we went for our first stop and the warm up.  SSH, Mtn. Climbers, Windmills, Moroccan night clubs, Imperial walkers and hill billy walkers.  Now on to the meat & potatoes portion of the workout.

We did 5 rounds of HIIT 3 minute exercises (10,15,20) with a Rebel favorite Burpee stack.  Ask him about it.  Followed by lap round the playground in between rounds.  Started out with shoulders, merkins, mtn. climbers and shoulder taps for 3 minutes.  Lap around the playground.  Second round was abs with Big Boys, American hammers and flutters.  I tried to forego the burpee stack but gave into peer pressure again.  Next round was legs, squats, monkey humpers, and calf raises.  Round 4 was SSH,  overhead claps,  and Moroccan night clubs.  Pax choice was round 5 and we ended up with abs.  Mosey back to COT and 10 burpees to finish up the workout.

Thanks Splinter for the opportunity.

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Bataan Memorial WOD

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BATAAN MEMEORIAL WOD

To honor the men who endured and lost their lives during that death March for 8 days.

The WOD 9 rounds

10 Burpees

11 Deadlifts

12 Thrusters w/ Ruck

13 American Hammers w/ Ruck

14 Arm Circles

15 Neck Circles

16 Big Boys w/ Ruck

We had four that endured the pain and honor those men.

We had time for a round of Mary and we ended with COT

 

 

 

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Forrest at the Badger

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Four pax posted at Honey Badger to honor a fallen soldier.

Began with a mosey run, and ended at the ROTC building.
Warm up, SWIMLAPPs:
SSH (12x cadence)
Windmills (12x)
Imperial Walkers (12x)
Moroccan Nightclubs (12x)
Low Slow Squats (10x)
Arm circles (12x)
Peter Parkers (12x)
Plank stretches, downward dog, up dog

Thang 1: Forrest:
Pax plank and read story of Special Agent Forrest Leamon (copied below).
Begin with running a 450m loop, start/finish is at the pullup bars. Then:
20 pullups
30 squats w/ cinder block
40 burpees
30 toes to bar
20 KB swings w/ block
Repeat/run loop

We did above for about 35 minutes.

Thang 2: Suffer in Place
Pax pair off
One minute of: P1: low plank; P2: Merkins
One minute of: P1: wall sit; P2: Bobby Hurleys
One minute of: P1: BTW; P2: leg lifts
Partners swap, and do above.

One more run, 450m loop (to get over the one mike mark) and finishing at COT right at 0600.
COT/Fini

Nice to have the shield lock fellas together for this one.

SPECIAL AGENT FORREST LEAMON
End of Watch: 10/26/2009
Forrest was born in Ukiah, California and graduated from Potter Valley high school in 1990. After a year of classes at Mendocino College, he enlisted in the Navy and trained as a cryptologic technician.
Forrest completed multiple deployments overseas in southeast Asia and Bosnia, ultimately earning the rank of petty officer first class during his nine years of service.
After earning his computer science degree, he began a career at the Drug Enforcement Administration. Forrest worked to combat drug trafficking out of the El Paso Texas office for several years before joining the Foreign-deployed Advisory and Support Team program.
On October 26th 2009, special agent Forrest Leamon, 37, was returning from a counter-narcotics mission in Afghanistan when the helicopter he was aboard crashed. The incident took the lives Forrest, two other DEA agents, and seven US military service members.
Forrest is survived by his widow Ana, his sisters Heather and Wai, and his son Luke was born after his death.
Forest was laid to rest in Arlington National Cemetery.

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Made the cut at Varsity

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It was a good morning for a pyramid scheme at Varsity

Disclaimer was done
Warm up jog down around the loop at the elementary school and back to the pull-up bar area.
Warm up exercises: Wind Mills, Moroccan Night Clubs, Turkish Get Ups

Grab a pull-up bar station for the following:
10 Merkins, 5 Pull-Ups
20 Merkins, 10 Pull-Ups
30 Merkins, 15 Pull-Ups
30 Merkins, 15 Pull-Ups
20 Merkins, 10 Pull-Ups
10 Merkins, 5 Pull-Ups

Run 1/4mi on the track then pyramid #2:
10 American Hammers I/C
5 V-Ups
20 American Hammers I/C
10 V-Ups
20 American Hammers I/C
10 V-Ups
10 American Hammers I/C
5 V-Ups

Run 1/4mi on the track then report to the goal line
Bear crawl to the 50, run to the opposite goal line then back to the 50
Crawl bear to the end zone then run to the other end zone

Run 1/4mi on the track then back to the goal line
Sprint to the 25 then back to the goal line for 10 Jump Squats
Sprint to the 50 then back to the goal line for 10 Jump Squats
Sprint to the 75 then back to the goal line for 10 Jump Squats
Sprint to the opposite goal line then back to the goal line for 10 Jump Squats

Some additional ab work prior to COT.

Maximus

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Impromptu

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10 PAX @ 0515, but no Q

Kaiser tapped me to run point until B.O.B. arrived

Warmup circle near parking area to make sure BOB wasnt’ searching for us when (if?) he arrived.
Did some warmup stuff
-SSH
-MC
-Shoulder Tap
-Yoga
-a few burpees
-Merkins
-more yoga
Trying to buy time for B.O.B.

Went to the track took a lap to thing about what we were going to do.

Goal Line
– bear crawl as a group, stopping every 10 yards for 5 merkins
– stop at the 50

50 yardline, partner up
– one partner goes one way the other goes toward the other goalline
– Lunge walk out
– 10 American Hammers (called by ‘el Spaniard)
– go to the 40
– sprint back to the 50
– go to the 30
– etc.

After finishing line up on the far goal line
– bear crawl as a group, stopping every 10 yards for 5 merkins
– stop at the 50

B.O.B. finally shows and we head to the pull-up bars for 7s with
– Squat Thrusters using a cinderblock
– Pull-ups

COT for some mary

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Ballroom abs

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YHC had the honor of leading some #HIM’s through a WO that allowed the PAX the ability to dial up or down their intensity. It’s important to recognize PAX levels of intensity when Q’ing so that you can ensure each PAX pushes one self to their acceptable level.

COP: SSH’s, IW, Windmills, LSS, big arm circles, and CDD (all in different cadence)

Mossy to bottom of hill at the backside of the PKMS gym.

At the bench 2 rounds of 10 reps each: Step ups each leg, dips, derkins, erkins.

Mossy to fire hydrant to where PAX chooses their intensity. Either NUR, Run, or walk for 11’s. Top of hill 10 Left Leg Scorpion merkins, run back to bottom for 1 Right Leg Scorpion merkin..rinse repeat till 11’s. If PAX finished early they went and picked up the 6.

Mossy back to benches for another 2 rounds of the same.

On the 6 for some marry – a crowd pleaser.

13 Hello Dollies right into 13 Rosaletta’s, right into 10 Hello Dollies and 10 Rosaletta’s, right into 5 of each without dropping feet to ground. Then box cutters, then flutters, then LBCs and finish with flutters.

Sprint to top of hill and come back for the six, mossy to COT for 15 more merkins.

COT

Prayers and praises where plentiful from Cake Boss 2.0 doctor news, to my co-worker and daughter Morvan and Mila, to Spark Plug’s daughter, to my 2.0 Evan.

Thanks all!!

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Foosball @ Varsity – It’s more than a workout

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YHC was informed this was a HIIT AO, did some Googling night before, and drafted up a weinke that I believe would meet the requirement. Hard to avoid a football field or pull up bars, so decided to say yes to both.

Quick disclaimer and we’re off to the track.

Warmup
  • Run 200 meters & stop – following in so so cadence form:
    • Monkey Humpers – a Hardwood favorite BTW
    • Imperial Walkers –
    • Hill Billy Walkers
    • Cherry Pickers
    • Peter Parkers
    • Parker Peters – Shady was kind enough to call out I did Peter Parkers twice
    • Downward dog
    • Honey Mooner
    • Band Camp Stretches

Mosey 200 meters to end zone

The Thang(s)

Intent was to have sprints of varied distances followed by exercises as a “rest” period, followed by more sprints.

Quarter Pounder

Sprint to marker, do exercise, sprint back to end zone, then sprint to next marker. Increments of 25.

  • Sprint to 25 – 25 Vups & sprint back rinse and repeat…
  • 50 – Monkey Humpers
  • 75 – Mountain Climbers
  • 100 – Calf Raises

Red Barchetta

Very similar yet you start by sprinting 100 yards, conduct exercise, sprint back to end zone and plank for 6. Rinse and repeat down in 25s. Intent was to keep the group together.

  • 100 – SSHs
  • 75 – Should Taps
  • 50 – LBCs
  • 25 – Merkins
  • Bonus – sprint 10 yards, 10 burpees and sprint back

DMC

  • Duck walk to 10 yard line, 10 merkins, crawl bear back.
  • Duck walk to 20 yard line, 20 merkins, crawl bear back.
  • Duck walk to 30 yard line, 30 merkins, crawl bear back.

Human Hurdling

Read this in exicon and had to try. Break up into 2 teams, a race of sorts.

Starting in plank, 1 man sprints to 10 yard line and plank. Man #2 sprints to 20 yard line, hurdles man at 10 yard line and planks. Man #3 sprints to 30 yard line hurdling man #1 and man #2 along the way and planks. Rinse and repeat to the end zone followed by another rinse and repeat back to end zone.

About 15 minutes left and it was time for pull ups. Had a hill sprints w/ pullups at top and exercise on bottom for 5 rounds but decided to prioritize the burpee pull ups due to time constraints.

Burpee Pullups

Consulted w/ Johnny Utah night before and thought, this would be marvelous. After attempting to articulate and failing, turned it over to Johnny U to articulate much clearer.

  • 1 burpee followed by 1 pull-up or chin up
  • 1 burpee followed by 2 pull-ups or chin ups
  • Rinse and repeat staying w/ 1 burpee to 6 pull-ups or chin ups

Then reverse

  • 1 pullup/chin up 6 burpees
  • 1 pullup/chin up 5 burpees
  • etc…

4 minutes left, headed to COT for some Mary.

Announcements

Most announcements at a COT ever!

  • Rooster
  • Grow Ruck
  • Bacon Run
  • Waxhaw Trail run
  • Metro CSAUP

And probably others

Prayers for guidance on life decisions and selflessness, mental health, and enduring a season of lots of change.

NMM

It’s admittedly been a really tough week for my family and I, after some very long weeks, the last thing I want to do is draft up a weinke and Q the next morning. That’s me being honest.

Normally, I’m excited and enjoy creatively bringing the pain , but there’s not much gas in the tank, and my mind is elsewhere.

But you have an obligation and owe it to the PAX who decide to do the harder thing; there are expectations to be met.

As I rolled into the parking lot and saw the cars, my worries sort of vanished and the excitement crept in. For 45 minutes, we’re going to work hard, bust balls, and set aside our worries or share them knowing you have a brother there to support. We’ll all get better together and you’re not alone.

I took a look around at the very respectable HIM that posted this morning and was grateful because, whether or not they know it, they’ve taught me something and they push me to be better.

Embracing the suck in the gloom builds the character and durability to endure the challenges we face daily. It’s more than a workout.

 

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Movement

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14 Men, 45 Minutes, Goals Met.

The Thang:

COP Warmup:

  • SSH
  • IW
  • MNC

Mosey to Parking Round-a-bout, bear crawl the circle

Pearls on a String – 3 sets of each group after some distance.

Mosey

  • Merkins – 10
  • Monkey Humpers – 15
  • Dying Cockroach – 20

Mosey

  • MC – 10
  • Squats – 15
  • Flutter – 20

Mosey

  • CDD – 10
  • HB Squats – 15 (Crowd Pleaser)
  • Box Cutter – 20

Mosey to Pull-Up Bars,  Partner up

Partner 1 – 2 Pull-up Burpees
Partner 2 – Run the hill
Repeat 5 times

NMM:

Ring Of Fire Site Q request a verse that speaks to the Q.  Today mine was Ephesians 4:14-16, specifically focusing on how we are all fitted together for building up the body.  Seek to “know your role” and contribute where Sky Q has you.  You’ll make a bigger impact if you are working for his glory and not your own.

Finished with COT, Praise-o-rama.

Read your newsletter.

Honor to Serve.

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