Tag: Splinter

RPG-Varsity July Combo

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Twenty three PAX converged at NaFo for the RPG-Varsity Combo (July 2020 edition).  Meteorological note: there was actually an occasional breeze blowing!

Started promptly at 0515 with Sasquatch leading the Broga portion.

Sasquatch leading us in some Broga

The peaceful warrior  pose was shattered by the breaking of wind by some Pax.

Next, the pax had their choice of what to do from 0530 to COT/0600:

Boot camp: Kaiser on Q

Pax did:  Stage 1 = bench workouts including derkins, dips, incline merkins.
Stage 2 = bear crawl around circle.
Stage 3 = broad jumps across parking lot mixed in with burpees.
Stage 4 = cinderblock curls and step ups on bench
Stage 5 = flutters/ab workout to wait for the six
Stage 6 = 10 pull ups 10 chin ups 10 reverse grip pull ups 3 burpees pull ups with wall sit between intervals
Stage 7 = short Mary with Freddie mercuries and hello dolly.

Run: Harry Carry on Q
Four pax ran a 3 mile loop at about a 8:10 pace.

run route

Ruck: Cake Boss on Q
Seven pax for the ruck, covering about 1.5 miles.  Topic: Matthew chapter 24 “Be ready”.

Fini, COT

Kaiser noted James 1:19; “…be quick to listen, slow to speak and slow to become angry.”   It can be a struggle to those in the right order.

Prayers for Cash.

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Back to back Respectables at Colosseum

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I had some big shoes to fill coming off last weeks Q by Rebel.  He brought the pain with some solid 3 minute interval exercises.  The 16 PAX this morning gave it their best as we started out after the brief disclaimer and broga stretching.  Mosey to the back parking lot for the warm up.

We started out with  Mtn. Climbers, Peter Parkers, Parker Peters, SSH, Moroccan night clubs, overhead claps, and imperial walkers.  Mosey to the end of the parking lot for the meat and potatoes.

4 sheets with 3 exercises on each sheet.  2 at each end of the lot.  Do first page Merkins 10, LBC’s 15 and Monkey humpers 20.  Run to the other end of lot do first sheet wide arm merkins 10, hello dolly 15 and squats 20.  Run back to other end of lot do first sheet and then the 2nd sheet Dips 10, bombjax 15 and flutters 20.  Run back to the other end of lot do first sheet then 2nd sheet Side straddle hops 10, american hammers 15 and 20 calf raises.  Back to start point for a brief story on disruption and shieldlocks.

Next round was sheet 1 run a lap around the lot.  Do 5 burpees then do sheet 1 and 2. Run the lot and do 5 burpees then do sheet 1,2 and 3.  Run the lot and you guessed it 5 burpees and do sheets 1-4.

We finished with a few minutes of broga before some of the PAX ran off to the bubble.

Thanks Hardwood for the opportunity.

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Running Focus

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9 men showed up for the workout at the Colosseum.  I decided to slow it down a bit and focus on form mostly due to getting my butt handed to me at the Honey Badger 24 hours earlier.

We began with a short mosey to the Middle School playground for some warm-up exercises.

SSH x 20

Imperial Walker x 20

Moroccan Night Clubs x 20

Windmills x 15

Next, we ran to the front of the school.  I explained five things that I learned to improve my running.  We practiced each technique by running to the school sign and back.

  1. Breath using both your nose and mouth.  It takes alot of practice, but over time it becomes easier to do.
  2. Good posture, head high and back straight.  Keeps airway open and helps avoid injuries
  3. All body parts should move in the direction your body is running.  Sounds obvious, but watch your arm and shoulder movements while you run.
  4. Cadence or the number of steps per minute.  This can vary by runner, but typically you should aim for 160-180 steps per minute.  A few years ago, I had a bad case of plantar fasciitis.  I was told by an experienced runner to slow my pace down and focus on increasing my cadence.  Within two weeks time, my feet were back to normal.
  5. Mentally prepare yourself. If you are running a race or setting a goal, you’ve got to believe you can accomplish it.  Surround yourself with people who are going to encourage and support you.

Next, we ran to the top of the hill to the bank parking lot.  We performed plank squares with each arm and leg.  We ran back down the hill to the school sign for some ab exercises.

Back to COT

 

 

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Lt Michael Murphy “The Murph”

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Today we Honored Lt Michael Murphy. We had 12 Pax do the Murph. For those of you living under a rock the Murph is :

Run 1 mile

100 PULLUPS

200 MERKINS

300 SQUATS

Run 1 mile

It was hot and humid but all powered through to complete and honor one of our Nations Hero’s.

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Four Corners

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Today we did a four corner workout on the NaFo football field.

We started with a mosey around the parking lot and circled up for some SSH, Moroccan NC, Cherry pickers/tappy taps, imperial walkers and windmills.

The 8 strong hit the field for four corners:

1st corner: Merkins, Flutters and Squats

2nd corner: Widearm Merkins, LBC’s and Mountain climbers

3rd corner: Diamond merkins, BB situps and Calf raises

4th corner: CDD, American Hammers and Box cutters

We did three rounds of each starting at 20 reps each then 15 and finally 10 reps.

We ended with some Mary at COT

Thanks to Harry Carey for letting me lead these men.

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Punch List hand off to Maximus at The Coop

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2 guys showed at The Coop for a little pre-Ruck and life chat then the phone rang. With his Concentrica in order, Punch List had to head home. Thankfully, I attended most of elementary school so I knew how to read and really, that’s all I had to do. With the already-scripted Weinke on the Steve, I proceeded to Q the 9 other PAX through a rather nice tour of our mill town’s eastern most high school. Some would call this AO the best we have. I’m not sure on that one but it is definitely the most used.

Once the PAX were made aware of the unintentional Q bait ‘n switch, they were then disclaimed and led off into some dynamic stretching movements through the parking lot. I’m still not too sure what that means but hey, so it is written, so it’ll be done.

The message from Punch List to the PAX today was about community and truly loving your neighbor as we have the perfect example to follow .

The first stop was for some Hops & Burpees:
5 SSH (all in cadence)
1 Burpee (eventually all Burpees would be in cadence)
10 SSH
2 Burpees
15 SSH
3 Burpees
20 SSH
4 Burpees
25 SSH
5 Burpees
20 SSH
4 Burpees
15 SSH
3 Burpees
10 SSH
2 Burpees
5 SSH
1 Burpee

John 13:34-35: “A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another. By this all people will know that you are my disciples, if you have love for one another.”
Go ahead and think about that for a few moments.

We tend to judge others by their actions yet we judge ourselves by our intentions. What if we gave others the same measure of grace that we give to ourselves?
REPEATED

Mosey to the top of the hill by the pull-up bars for a set of 11’s:
10 pull-ups, run down the hill for 1 Bobby Hurley at the stop sign. Run back to the top.
9 pull-ups, run down the hill for 2 Bobby Hurley at the stop sign. Run back to the top.
Repeat all the way until you complete the last set which consisted of 1 pull-up & 10 Bobby Hurley’s.

Mosey to the goal line on the nearside of the field:
Bear crawl to the 50 with 2 Merkins every 10 yards.
Crawl bear back to the goal line with 2 Merkins (was CDD but that’s not in the cards for me right now)  every 10 yards.

COT

Punch List had more planned for the PAX but I got a little long-winded so it’ll have to wait for next time.

Pray for Cash!!

Punch List (by way of Maximus)…out
SYITG

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Varsity Rocks

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Six men came out to Varsity to start their Fourth of July weekend off right.
Mosey Run (Toy soldiers, Butt Kickers, High Knees)

Warm up: [hint for the newbies out there: it might be helpful to remember the acronym SWIMLAPPs for a warmup routine]
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Moroccan Nightclub (IC 10x)
Low Slow Squats (IC10x)
Arm Circles (IC 10X)
Peter Parker (IC 10x)
Plank stretches (enjoyed the orange/pinkness of the soon to be rising sun)
Downward dogs
Honeymooners

The Thang (patriotic tunes played here; playlist below)
Interval routine. Three sets:
Set A: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
Cherry Pickers
Squats
Dips
Bobby hurleys
Set B: Do the below 40 seconds on, 15 sec rest in between
Mountain Climbers
LBC
Derkins
American Hammers
Crabby Patties
Set C: Do the below 45 seconds on, 20 sec standing rest in between
Flying Squirrels
Imp Walkers
Squat Jumps
step ups
SSH

We repeated all three sets.

Fini
COT

Welcome FNG “hacksaw”, 2.0 of Shopvac. Hacksaw just finished his first year at the Citadel.
Prayers/Praises: Prayers for Bonsai for peace for his family and he to recover asap.

Playlist:
Star spangled banner – KISS
We’re an American bad – Grand Funk
R.O.C.K. in the U.S.A. – John Mellencamp
Rockin’ in the free world – Neil Young
Born in the USA – Springsteen
American Woman – The Guess Who (yeah, this is a Canadian band, but the song still has merit)
Living in the USA – Steve Miller Band
Pink Houses – John Mellencamp (…ain’t that America for you and me, ain’t that America something to see baby, ain’t that America home of the free…little pink houses for you and me)
California Girls – The Beach Boys

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Cindy at the Badger

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Yesterday at the Badger we honored SWAT Officer Randal Simmons. He was a 27 year veteran of the LAPD that was murdered in the line of duty on February 7, 2008. Officer Simmons christian faith was a strong central part of his character. He was a minister at Glory Christian Fellowship International Church for 13 years passionately serving children and his community. He was a humble and totally selfless individual that shared the unconditional love of Christ with all people he met.

Warm Up

Mozy around the parking lot mixed in with some karaoke
Side straddle hops
Windmills
Toy soldiers in place
Arm circles
Downward Dog / Honeymooner

The Thang

Phase 1 – A CINDY STYLE DORA
100 Block presses – partner run
200 arm curls – partner run
300 LBCs – partner run with cindy

Phase 2 – Individual CINDY
45 Sec wall sit holding cindy
10 pull ups
25 merkins
Run down the hill and back
Rinse and Repeat x5

COT
12 and 6″ Plank hold

Big Boy sit ups

Protractor

Freddie Mercuries

Box cutters

V-ups

Thanks goes out to those honorable men and women in blue who are bravely serving our communities in this time of division and strife.

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Burpee Prison

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Seven PAX in total on a warm humid morning.

started with: Mosey Run (Toy soldiers, Butt Kickers, High Knees)
Warm up:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Peter Parker (IC 12x)
Plank stretches
Downward dogs
Honeymooners

Thang 1 Prison Yard Burpees
Divided pax into two groups to use two half-courts.
Setup on a half-basketball court (this is your prison yard). Ten burpees in corner 1, then bear crawl to corner 2. Nine burpees in corner 2, lunge walk to corner 3. Eight burpees in corner 3, bear crawl to corner 4. Seven burpees in corner 4, lunge walk to corner 1. Continue in similar manner 6, 5, 4, 3, 2, ending with 1 burpee. Sum is 55 burpees this round.
When done: flutter kicks for the six

Short mosey run

Thang 2 Bench work
At the school’s benches:
20 incline merkins
20 Dips
20 step ups, 10 ea leg
20 decline merkins
20 butt touch squats
20 calf raises

Short mosey run

Thang 3 Back to Prison
Start at the first cone again but begin with 6 burpees and transverse around like the above. Thus doing 6,5,4,3,2,1 burpees. Sum of 21 this round, and 76 burpees total.

Short mosey run

Thang 3 Global Warming
Did: bobby hurleys, squats, monkey humpers, LBC, Freddie mercuries, gas pumpers, amer hammers

Thang 4 Sally routine
Moby’s “Flower”, we did leg lifts: bring Sally up= legs up; bring Sally down= 6 inch leg hold.
Song is about 3:30, I think about 23 ups/downs.

Fini
COT

NMM: Praises for my 20th wedding anniversary coming on July 1st.

Addiction takes many forms.   Pornography is one of those addictions.  Don’t let it put your mind in a prison.  There is help out there: shield lock, pastors, counselors.  Seek and you shall find.

 

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Amongst the Waves

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First…where was our site Q – Hardwood?? L-Train mentioned he had a gynecologist appointment??? 🙂

YHC was called to Q prior to taking a beach trip and while sitting on the beach listening to one of my favorite bands – Pearl Jam -and watching my 2.2s bogie board , their song Amongst the Wave was playing and it got me thinking about life. How similar is life to when you head out into the ocean and try to crash through the waves too get out as far as you can in order to bogie board or surf and the waves push you back (or even go under), but you get back up and push through the next wave? Life pushes you through various waves and sometimes it easy to crash through them and other times the waves beat you up and push you back.

This made me think about F3 then. We post thinking that we can easily get better, but either the Q or mentally you get pushed back to reality and realize that you need to push harder to get through that wave to excel.

So today’s WO incorporated a wave theme.

Mossy to back parking lot for a short COP.

Head to the first light pole. Instructions were: run to first light pole, perform 20 merkins, 20 squats, 20 LBCs. Run back to starting point and run to the second light pole. Perform the same 3 exercises and reps and run back to the starting point, but as you past the previous light pole(s) repeat the 3 exercises and reps. PAX were to pushed to see how many light poles they could get to. Fishstick’s made it to the 6th pole, while the rest of the PAX completed the 5th pole.

Near the end mossy to the school for 1 round of 10 step ups, 10 dips and 20 big boys. Then mossy to COT.

Great seeing the PAX gassed afterwards. Appreciate the opportunity to Q.

Trucker

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