The count was 8 for a Spud mosey through the trails of Baxter. It was a beautiful day for a run and all had a great time. This is going to have to count for a Sunday Hive workout… 🙂
Friar Tuck put it out on Slack that he needed a substitute Q for Slow Burn today. No one had responded so I figured i would take my 2nd Q in a 2 week span. Im starting my taper for my upcoming 50k next weekend and figured it would be a great way to keep moving. Before we started workout i gave Trucker a coin and told him the fate of our workout rested in his hands. Heads was Dora 1,2,3 and Tails was Baxter stairs. It was tails so we moseyed to Baxter corner beside McAllisters.
Warmup
Hill Billy Walkers 20
Merkins 10
Windmills 9
SSH 11
The Thang
Everyone grab a partner. One partner stays on bricks doing exercise while other runs across street up stairs across the front of building back down steps to relieve partner and flip flop.
Exercises are as follows:
Hand Release Merkins
CDD
Squats make sure hands smack the ground.
Flutter Kicks
Rosalita
Box Cutter
Monkey Humpers
Freddy Mercury
We ended the workout 10 minutes early for some Broga. There was so much moaning and groaning going on from the Pax that it sounded like we where in the maternity ward at the hospital. Stretching is so much overlooked and we need to do it daily especially with what we put our bodies through. A Broga only AO will be coming in the near future.
Thanks for letting a trail runner Q today Twister. We got 1.71 miles in so it was a good all around workout.
Love You Guys, Stang
Yesterday Spiderman & YHC had the realization that we were Qing at the same site today…I had the Golden Corral bootcamp which means he had the Fire Ant Ruck beat down. It’s always good to shake things up so we decided to do just that for this mornings edition.
As can be the case with our own lives, we sometimes over-complicate a workout and stray from the simple but effective model. I’ll go ahead and cut to the chase, I think this was certainly effective but it overshot simple pretty quickly. But hey, we were just looking to give the other 17 PAX that joined us an opportunity to chatter at our expense.
Enough rambling, here it is. We combined Ruckers & Boot Campers (wait, you can’t do that…oh yes we can) and split the combined group in half. We had 4 corners established covering most of the parking lot (corner of Harris Teeter to Red Bowl to the insurance office to the dog wash place). It was a large square-ish figure. Half went with Spider Man and half came with me.
Each corner had a sheet with exercises written on it but here’s the kicker, don’t just jog from one corner to another. Get on it. The ground is wet but “well lit” so you do you but GET IT.
For those present, you can remember all the fond times you had of poking the Q’s about how “things look better on paper” or “I bet these seemed easier in your head” or any number of other completely appropriate jabs that were thrown while trying to figure out the Ruck logistics but none of that matters ’cause you loved it and this is peer led (remember…we’re not professionals).
Corner 1 (with Rucks):
(5) 8-count Body Builders
(10) Squats
(15) Bent over rows
When your group is done, sprint
Corner 2 (w/o rucks):
(5) 8-count Body Builders
(10) Box Cutters
(15) Diamond Merkins
(20) Butt Kickers
When your group is done, sprint
Corner 3 (with Rucks):
(5) 8-count Body Builders
(10) Squats
(15) Bent over rows
When your group is done, sprint
Corner 4 (with Rucks):
(5) 8-count Body Builders
(10) Heels to Heavan
(15) Hand-Release Merkins
(20) Butt Kickers
Sprint back to Corner 1.
We did this full evolution about 3 times then brought the group back together for something we unknowingly stole from Tinsel (plagiarism is the finest form of flattery, right?).
1 Merkin : 4 Shoulder Taps and we made it to 8:32 before having to cut it short for COT.
Important to remember today why we wore the bright colors. Remembering a little girl, Faye, whose life was too short but her impact will be far-reaching; to families and communities her or her family never knew.
Announcements: In the words of the eloquent Mainframe, “Read your da*n NEWSLETTER.” Hey, he’s right.
Prayers: Family members in battles for their lives. Communication in marriages. Cash’s recovery. Kids healing from broken bones.
Until Next Time.
Spiderman & Maximus
21 men cane to minnow pond from all directions and walks of life
the plan was simple
run, exercise, run, exercise, run, exercise
starting at memorial park across from launch point
💥10 Donkey Kicks
run up Massey
💥10 Merkins
run down Spratt
💥 10 leg raises
run back to memorial park
5-7 Rounds
60-75 reps of exercises as each round we increased by 1 rep
3.5-4.0 miles🙌🏻🔥💪🏻🥓
Lack of creativity? Potentially. Simple yet effective? Undoubtedly. That could be how I describe several stages of my life.
Yesterday at the JOC, we did round 1 of the Deck of Cards. Whenever you have a round 1, you have to have a round 2. Taking yesterday’s learnings on clock management, I modified the warm-up, flapped the gums a little less and up’d the tempo. That would ensure we get through the deck this time.
We had a total of 20 at Laces, with 2 of those being Road Runners. The other 17 joined me as we circled up.
River Rat got to hear this twice but I shared what Billy Bob said on the Roundtable podcast recently about modifications. You can always modify as needed BUT do not use that as an excuse to not push yourself. It’s appropriate in so many areas of life and it was appropriate for the PAX & I this morning.
So, we jogged over to the start line for our abbreviated warm up consisting of (2) 50yd runs at 50% pace and 75% pace. We followed that up with windmills in cadence and butt kickers in place, also in cadence. And that was it for our warm up.
For the 1st-timers, the deck goes like this, your rep count is the number on the card, 2-10 are obvious, Jacks=11, Queens=12, Kings=13, Aces=14. Suits represent the following exercises:
Hearts: 8ct Burpee (It’s a burpee with a plank jack & the push up)
Diamonds: 4ct Mountain Climbers
Clubs: Jump Squats
Spades: Diamond Merkins
Jokers: (25) 4ct Flutters
In total, we did:
(104) 8ct Burpees
(104) 4ct Mountain Climbers
(104) Jump Squats
(104) Diamond Merkins
We had 3 Jokers in the deck so that is (75) Flutters, of the 4ct variety
We finished the deck at 0551 so we had 9mins left on the clock which was filled with:
(30) Flutters
(12) Hand-Release Merkins
(15) American Hammers
4 more 50yd runs at 50%, 75%, 100%, 75%
Moseyed back to COT for:
Heels to Heavens
Freddy Mercury
COT today was pretty powerful for me. We had men that brought some real stuff today that they are walking through life with. As we say, you are not meant to carry this on your own; that would crumble any man. You have been called and designed to lead but the best leaders have a group they work with. In F3, we call that group a Shield Lock.
Remember, sometimes you need to modify the game plan. However, DO NOT use that modification as an excuse to not give it your all.
It’s been my honor.
Maximus
disclaimer
dynamic warmup into static warmup.
Mosey to pull up bar (a longer ways away than Tesh made it sound)
pull ups 5-4-3-2-1 with 10 bagboy sit-ups in-between.
pull out the cards
spade= squat
club= merkin
heart= LBC
diamond= Burpee A=14, K=13, Q=12, J= 11 and etc.
After everyone got to pick a card we all did another set of 5 pull ups
Mosey to band lot.
Lunge 15 yards sprint 85
bear crawl 15 yards sprint 85
pick another card for the PAX at the end the Q picked all aces that had not been pulled.
jail break to COT.
announcements- Calve Boss 5K, 10K on Christmas eve. Look for pre-blast from Stang on giving gift cards for the teenagers at Levine Children’s hospital for Christmas.
Prayers- went around the circle. praise or prayer
It was blessing to post with 13 #HIMs today. We were sweating like crazy 15 minutes into the workout. YHC has not seen WWL in months. Stang surprised us by posting at today’s boot camp instead of running the trails. It was great to see all of the Pax in the gloom.
The Thang:
Mosey to the curved parking lot on 160
COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x), MCs (15x), LBCs (15x)
Mosey to the parking lot on top of the hill
Pain Stations:
Circle up, count by 4, each group goes to a corner
Pyramid Drill: At each station/corner, do Flying Squirrels, Reverse Crunches and Donkey Kicks in increments of 5 until we hit 15 repetitions then countdown to 5 as a group. Jog to each station.
Mosey to the curved parking lot on 160
Partner up. Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partner Leg Lifts (15x for 2 rounds), Partner Squats (15x for 2 rounds), Pepper Grinders (15x), Scorpions(15x)
Mosey to COT
Moleskin:
In order to have significant impact on others you must put others first. Put God first, others second and yourself third.
We say “I am third” and even wear that saying on our clothing. How do we put ourselves third?
There are daily opportunities to be third, like opening the door for someone. Be there when someone is struggling. Serve the poor. Listen to others perspective and value it.
Peace,
Deacon
20 PAX gathered for a Jedi inspired chilly morning at the Swamp. This Friday AO is a great place to run around, see lots of parking lots, check out stairs and look at the water feature fountain…hard to pass up and a good place to be if you’ve never been. Quick disclaimer and YHC was shot out of a cannon. With the first mosey stop at Petsmart, the PAX followed the leader for some parking lot shuffles, karaokes, high knees, and butt kickers before progressing to the previously mentioned fountain.
Prior to getting to the fountain, we stopped in the back parking lot for some warm-ups which included: low slow squats, slow windmills, merkins (all counts of 10). Given this is a Cha Ching AO, what better way to get the PAX warmed up than a Cha Ching inspired 60 seconds of blood pumping 33 SSH and 7 burpee – rinse and repeat for a 2nd min. This was followed by some up/down dog stretching and then on to The Thang!
Mosey over to the fountain where it was time to get our merkin on…(not that kind of merkin so calm down).
After every round of merkins, PAX were instructed to run to the stairs – up, down, back up, then back down and back to the fountain…for the next set of merkins.
Since this was not enough fun, we partnered up and did some Dora with our new partner.
As partner 1 did exercise in the “warm-up” parking lot by the stairs, partner 2 took off to the fountain and did 20 dips before returning and relieving their partner. This took a good amount of time but the PAX finished American Hammer’s with the 6.
PAX took off towards COT but with 5 or so minutes remaining, MARY was calling our name so we answered the call. PAX went around clockwise with ab exercises until the bell was rung.
Normal mix at COT, but the highlight of the morning was welcoming FNG, now Chicken Noodle, to the party to join the lineage of other “chicken” inspired PAX. Thoughts and prayers to all prayers and praises raised. Thanks as always to Cha Ching for the call…enjoyed every minute of it!
Shady
It was a chili morning and I was over at Cross Town Rival FMHS to lead a WO at Laces In. I got there a little early to loosen my old bones and fortunately for me I ran into Pusher. This was a good thing because whether he knows it or not I like to soak up what he has to say. Good Dude. My grand-dad always told me two things (one I can’t say here, Snake knows what the other is) and the other is – Always listen when a wiser man is speaking. Alright enough of that, we circled up and I gave a disclaimer and I added also to please look to your left or right and get a visual of who is here because we will be moseying around in the dark and I want to make sure we all know who is all here.
I did my traditional Moseying COP:
30 SSH IC with 20 Wide arm Merkins IC (Werkins)
Mosey
20 Seal jax IC with 20 Ranger Merkins IC (which are regular Merkins if u ask Jedi) and I agree
Mosey
15 Smurf jax IC with 10 Diamond Merkins IC
Thang 1: We then found some curb and did one of my new favs – Wheel of Merkins
Grab a piece of curb, and did a 5 incline merkins. Staying in the plank position, rotate 90 degrees clockwise until your body is parallel to the curb with right hand on the curb and left hand off it. Repeat 5 merkins Rotate 90 degrees more and perform the same number of decline merkins. Rotate 90 degrees more. Repeat with left hand on the curb and right hand off it.
Did this from 5 down to 1.
Thang 2: Knocked out a string of pearls 5 squats, 10 Bomb jax, 15 Mt Climbers and 20 Big Boys then back down. I tried to keep everything in cadence. I like that so we all can stay on track and together.
I took a minute to discuss picking up the six and the fine line of when to do it and when not to. What I mean by that is when do you let the six give that extra push on his own. Hope this makes sense.
Thang 3: 11’s with Mike Tysons and Squats.
Thang 4: Wheel of Merkins Again. This time not stopping between reps 5 through 4, Rep 3 on its own then 2 and 1 without stopping.
Rounded out the last few minutes with some ab work. I did 10 flutters in cadence and Stang said that is weak.
Announcements:
Diaper Drive, Coat Drive, Nessie
Prayers for Duck Dynasty’s pregnant sister, Rebel’s daughter getting married this weekend and our Children.
Thanks again for the opportunity to lead Cyclopes!
Two Ferns!
Borrowed part of this #beatdown from Dirty Pipes down at F3JOCO. Visited those guys at the Mad Mule in Benson NC and this workout just called for testing in The FORT. Little did I know it would end up taking 12 cinder blocks, 4 pavers, 1 sandbag, and 3 rucks to accomplish the workout. Having prepped and arrived early to setup I could see the headlamps of the pre-runners making early morning laps. All Set to COT for bring some pain. HOLY COW!!! The cars just kept rolling in to the lot. Clown Car after Clown car. Thank goodness Copyright brought more cinder blocks than requested.
Quick Disclaimer and we are off. Had to tote the extra supplies with us as we ran to warmup. Much appreciate the support of guys that jumped on the extra weight.
Mosey to the Fountain
Circle up.
SSH x 20 MNC x 20 Hillbilly Walkers x 15
Imperial Walker x 15 Weed Pickers x 15
Fountain work
Derkins x 15 OYO
Dips x 20 OYO
Irkins x 20 OYO
Decline Diamonds x 20
It ain’t fun unless you do it twice.
The Thang I Love Cindy
Partner up–6 stations
Station 1 OH press Max reps
Station 2 Blocked BBS Max Reps
Station 3 Block Squats Max reps
Station 4 Curls 1 block or 2 pavers Max reps
Station 5 Tricep Press 1 block or 2 pavers Max Reps
Station 6 GTOs Max reps
Partner 1 does max reps while Partner 2 runs 4 cone suicide. Plank the 6 rotate upon completion of group.
Talk to Group about Doubt in their lives.
Read- Pray- Surround Yourself with those to talk it out with. Don’t go into seclusion.
Partner Carry back to COT only ~600yrds—-It was awesome and the PAX loved it!.
Not sure what Punchlist and Lutefisk were going for with the midrift shirts in the Name-O-Rama but hey, You do You Bros!
Thanks for the Tap to Lead Cha-Ching. Awesome experience to lead a literal HERD of PAX through the Swamp.
Duck Out!