Tag: Straight Up

October Hustle

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9 Stallions greeted October at the Ranch for a Bootcamp and were joined by 2 Ruckers at COT.

The Thang:

Mosey to Square Field for Warm Up

  • SSH
  • Imperial Walkers
  • Hill Billy Walkers
  • Burpees

Mosey to Middle School Back Parking Lot

Bearpees – Jack Webb Burpee 1×4 Bear Crawl

Escalator. One exercise with prescribed count (IC), run the full lot and back

  • 10 Burpees
  • 20 Merkins
  • 30 CDD
  • 40 Low Slow Squats
  • 50 Lunges

Paula Abdul – 5 Burpees, Run Forward 3 Spots, Back 1 the length of the Parking Lot

Mosey around to back of School for Inchworm Merkins for length of the first building.

Mosey to Middle School Pickup Line for Merkin Gassers.  Set of 10 of each followed by Gassers to each speed bump and back.

  • Diamond Merkins
  • Werkins
  • Rangers
  • Merkins

Indian Run back to start for 6MOM and COT

Announcements: Read your Newsletter.

 

Honor to Serve.

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Stay Hard

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I’ve been reading a handful of books these days, and one phrase that has stuck within my mind (as well as my SL) is #StayHard. It has pushed me through the mindset of “I can’t do this” or “I shouldn’t do this.” How many times have we told ourselves that? My question for the PAX today was this: will you stay hard?

And with that, we moseyed.

 

Iteration 1 – Bus Loop Hill Elevens

Nur up grass hill

Run down grass hill 

Bobby Hurleys at the top, CDD’s at the bottom.

Mosey around back of school to playground, switchbacking through the parking lot as we travel.

 

Iteration 2 – Playground Circuit

10 – 8 – 6 – 4 – 2 

Pull Ups

20 – 15 – 10 – 5

Burpees – Merkins – Squats – Lunge Walk – Dips 

Do one round of pull-ups, then one round of the BMSLD’s. Drop the count, repeat. Work your way down to the end.

Low plank in wait for the six between each round.

Mosey to front soccer field in a roundabout fashion.

 

Iteration 3 – Soccer Field Bear Crawl CMIYC

P1 Bear Crawls while partner Bomb Jacks, mosey to partner and flap jack. 

5 Bomb jacks each round, 5 rounds total. It was just enough for a full out and back between goals.

 

Mary

20 x WWI Sit Up

10 x Gas Pumpers w/arms raised

10 x Crunchy Frog

 

‘Twas a wonderful beatdown that encouraged heavy breathing and sore body parts. 2.4 miles traveled in total. The men put in the work, and it was good. Remember when you’re feeling weak or sore, you can still push through your mental barriers. Stay hard.

 

Announcements

FIA Marathon – Support them any way you can!

Chikin N Wizdom Zoom tomorrow morning, 0630 – 0715 w/Straight Up!

 

Prayer Requests

Ruby Slippers’ co-coaches son, Levi, having seizures more often than usual – pray for this bout of his epilepsy to subside.

Those who are isolated due to COVID, in and out of medical facilities.

Cake Boss’ injury and being on IR.

Geronimo’s job search.

 

Thanks Ruby Slippers for scheduling me literally three months ago! Felt like forever, but YHC still didn’t have the weinke built until last night… hope y’all enjoyed it.

 

Punch List out.

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Double Dora

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On this brisk morning at The Coliseum we started with a short mosey to the track….

We warmed up with some Baby arm circles, windmills, Imperial Walkers, Hillbilly Walkers and some stretching

Then we Dora’d : WE HAD 8 PAX….ONE RAN THE TRACK WHILE THE OTHER DID :

100 MERKINS

200 AMERICAN HAMMERS

300 SQUATS

IF THAT WASNT ENOUGH WE DID A SECOND DORA!!!!

100 SSH

200 BOMB JACKS

300 SHOULDER TAPS

Mumblechatter was high when we got to the shoulder  taps.

We ended early enough to have a little Mary at COT.

STRAIGHT UP asked if we could go around and everyone say something positive going on in their life.

Thank you Hardwood for letting me lead these fine men .

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“Get ur rear in gear” workout

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What a morning to workout! Wonderful weather. Many blessings. 12 other workout warriors joined me.

Today’s workout was a “get my rear in gear” style workout. I have been struggling with injuries, lethargy and stress. Not a good mix. So thankful for opportunity to provided to me by Kaiser. First Q since early Feb 2020 that I can recall. (My memory can play tricks on me at 97, Dark Helmet.)

5:00 4 for Warm-up. We did about 18 exercises in 13 minutes.

5:13 13 Circled Up, Mumblechatter

5:14 Disclosure, sighting of an FNG, my message (Words make alive!) below shared:

From the fruit of their lips people are filled with good things, and the work of their hands brings them reward. Proverbs 12:14

The soothing tongue is a tree of life, but a perverse tongue crashes the spirit. Proverbs 15:4.

Words can heal. The tongue can be soothing and a tree of life (James 3:9),

Words are like fruit or food for us; we need them to live.

We also need words coming from the outside to affirm and validate us. We do not live by bread alone but by good words, especially those in line with God’s.

2 Questions posed to the PAX:

  1. Are you aware of the great power even your offhand words can have to bless others?
  2. How can you put this observation about how words can make alive into practice – in thought, attitude, word or deed? PAX challenged to make it happen today!

5:17-6:00

Social distanced group single file run around 1/2 of parking lot over to pull-up bars.

Session 1:

Group 1: 1 min each X 3 rounds of: Chin-ups or Pull-ups (your choice), Burpees, Dead Hang, The Hill

Group 2: Burpee broad jump to stop sign then into 10 Peter Pointers, then run back to start; Sprint to stop sign then into 10 Peter Pointers, then run back to start; Bearcrawl to stop sign, then into 10 Peter Pointers, then run back to start; repeat until Group 1 is completed

Session 2:

50 good form reps of each, any order you want:

Plyomerkins

Split squat jumps (knee touching down, 50 each side)

Thumbs up merkins

Flying Squirrels

Session 3: 5 minute continuous abs, 1 min each exercise

Twisting Pistons

Rolling Jackknife

Scissor V-ups

LBC Crunch and Twist (both sides)

Starfish crunch

Session 4: Switched Group assignments from Session 1. One round completed each.

COT:

A few unhappy (non)smiles about the workout they just did. Thanks for the push, fellas.

A BIG PAX WELCOME TO FNG: COPPERTONE!! (Hospital name: Brandon) (He did great!)

Announcements: Shield BD bash at The Ranch 5/17/2020.

Prayers: for a specific PAX’s child, another’s brother, another’s friend challenged with marital difficulties and the hope of opening up to other’s.

My prayer for all PAX: from today’s subtheme: Your words can make alive!

Lord, each of us has a host of people around us who are eager for, and

desirous of, words of blessing and affirmation from us. We are often too

distracted to deliberately praise and appreciate people every day. We earnestly

pray for you to find us ways to say to others, “Well done good and faithful

servant.” (Matt 25:23) Amen.

 

 

 

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New Fellowship Ruck AO Official Starts 9/10 at 5 am

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The fellowship ruck Sole to Soul that we have been doing unofficially for about 3 months has been gaining momentum so we have official start  date of 9/10 at 5 am. We shoot for  4 plus miles every Thursday starting at Panera Bread in Kingsley followed by Hanging with Stang afterwards. What better way could you start your day with a awesome mumblechatter while rucking and a great conversation afterwards with a great sunrise. Join YHC as we launch this AO. I look forward to seeing you in the Gloom.

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We jumped the fence, but could not escape the Ring of Fire

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Thirteen men were present for the workout at Alcatraz.  Four pax arrived early for a 3-mile run with pull-ups (mini bootcamp).  Geronimo came early to set up his half hour of pain.  It looked like we were in for a difficult hour.  After a quick disclaimer, YHC began with the standard warm-up exercises:

SSH x 20

Imperial Walker x 15

Windmill x 10

Plank stretch

Next, we ran across the baseball field near the pitcher’s warm-up cage to the top of the hill.  Once up the hill, we did 5 burpees…Trucker complained so we did 5 more.

Next, we ran back to the baseball field next to the restrooms.  We partnered up for a series of exercises.  Partner 1 performed an exercise on the field while Partner 2 ran across the field, jumped the fence, ran up the hill, and performed an exercise.  Flip flop once complete.

Exercises:

Round 1 – Merkins (1) , 5 bomb jacks (2)

Round 2 – LBCs (1), 10 bomb jacks (2)

Round 3 – Balls to the wall (1), Run to fence and back (2)

Round 4: Burpees (1);  5 bomb jacks (2)

Next, we jogged to the bottom of Hill. We ran up backwards to the street sign and forwards to the top.  Back down to the bottom and repeat.  Once we were at the top, we ran back out the parking lot for Geronimo’s Q.

We started at the field where there were three medicine ball.  We split into three groups behind each ball.  The first person threw the ball and did an exercise, the next person did the same. Essentially, an interval run with a heavy object.  We did three rounds of this exercise, switching the balls between the teams.  At the end of each round, the winning team got to decide the penalty exercise for the other two teams.

Next, we moseyed to the basketball court where there was a circle of cones laid out.  Each cone had an exercise written on it.  Complete the exercise, bear crawl to the middle, five burpees, and bear crawl backwards to the next cone.

Great work by everyone today!

 

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The Coop: A Pint Down

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YHC gave blood last night…so today’s workout was highly modular. (In case I passed out)

We headed to the center of the football field and circled up for a warm up
SSH
IW
HW
Shoulder Taps
Did some light yoga

Moved toward the goal line doing butt kickers, inch worms, and/or toy soldiers
Moved back towards the opposite goal line Karaoke, side shuffle, and more toy soldiers
Bear Crawl toward the 50-yard line adding 10 merkins every 25 yards.

Did some heavy yoga

Ran the track with four burpees at every corner

Did some heavier yoga

Sprinted 100 yards a few times until Yoshi looked a bit tired.
Mosey back to COT

Did pigeon lunge at COT and was called out for not having any ab-specific exercises by Straight Up. Fair point.

NMM:

Kaiser asked YHC to think about a bible verse that speaks to me:
Exodus 4:2 [God talking to Moses]

Then the Lord said to him, “What is that in your hand?”
“A stick,” he replied.

Moses only needed what God had already provided to accomplish the divine work laid out for him. What do you already have that God can use in your life?

–
Band Camp dismissed.
 

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Ring of Fire at the Coop

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Ten pax posted at the Coop for a “ring of fire” workout.

Warmup
Mosey run (with butt kickers, high knees, toy soliers)
SSH  (12x I/C)
Windmills (10x I/C)
Imperial Walkers (12x I/C)
Morrocan N/C (10x I/C)
Low Slow Squats (10x I/C)
Arm Circles (10x I/C)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog/honeymooner)

Thang 1
At Pull up bars, do:

Regular pull ups 5x Chin ups 5x Switch grip pull ups 5x
Knees to chest 10x Toes to bar 10x

Grab cinder blocks and head to bottom of the hill by the elementary school.

Thang 2
Ring of fire #1: Circle of stations is below.  Pax do the exercise noted while the runner goes to top of hill and back (he’s the timer).  ©=cinder block

Burpees Mtn climbers SSH Chest press ©
KB swings © thrusters © Farmers carry ©© Squats
Alt shldr taps Imp Walkers Tricep ext © RUNNER
Curls © Shoulder press w/ bricks ©

Thang end
Ring of fire #2: Mary flavored

Flutters Dying cockroaches Protractors
Big Boys Drunken mountain climbers Big boys

Fini, COT

Continuing Kaiser’s theme of favorite Bible verses, mine is 1st Corinthians 10:13

“No temptation has overtaken you except what is common to mankind. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can endure it.”

Testing makes us stronger; flexes our spiritual muscles.

NNM: Need to trim the pain stations on the ring to match number of pax; makes the flow better.

Playlist: (Man themed)
Superman, REM
Ramblin gambling man, Bob Seger
Enter Sandman, Metallica
I’m a Man, Chicago
The Man, the Killers

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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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Lucky 13s

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Typical warm humid July morning in Ft Mill.  Thirteen men posted at Sweep the Leg and this was my first time as Q for this type of running workout.

Disclaimer
Count off

Thang:

Sweep the Leg 072020

The route is a one-mile distance using the out and back style: Run out to Gold Hill Elementary school, where the flag pole is ½ mile from the parking lot and run back (total is one mile).

At each ¼ mile along the route, there is a sheet with exercises to do.  See table below.  Count 15 for all exercises.

Loop 1/4 mi 1/2 mi 3/4 mi 1 mile
1 LBC Merkins Monkey Humpers Bobby hurleys
2 Big Boy S/u Dips Squats Mtn Climbers
3 Freddie Merc. Diamond M Calf Raises SSH
4 Amer. Hammers Carolina Dry Docks Lunges Plank Jacks

We had a few runners complete all four miles.

Fini, COT

Notes: The one hill on the return leg was not pleasant after the first mile.  Good practice for the upcoming SWEATI.

Keep Cash and his family in your prayers.

Top three: Bones, Speed Racer, Long Duck

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