Tag: SugarBug

Giddy Up at the Ranch

Leave a comment

Always good to Q especially a location that I was former site Q at. Start with a nice disclaimer and let everyone know they showed up to the best and hardest workout of the day in The Fort.
Mosey around school grounds at a brisk pace. Warmup 20 SSH, 20 merkins, 20 flutters repeat.
Mosey to pullup bars
5 pullups-20 big boys
4 pullups- 16 big boy
3 pullups- 12 big boy
2 pullups- 8 big boy
1 pullup- 4 big oy
work back up the ladder.
Mosey to bus parking partner up Wheel barrow around parking lot when you switch 5 bomb jacks each.
Mosey to wall Balls to wall/ chair sit with shoulder presses x’s 3 sets each
Mosey to benches 15 derkins, 15 box jumps, 15 dips
set 2 10 of each
set 3 5 of each
Mosey to COT
Announcements, Prayers, Praises
Keep everyone safe and injury free.
Keep praying for Cash.
Backdraft out…

TClap |
6

A Copperhead Christmas (5lbs of Gummies too)

Leave a comment

My first time Q’ing and it was a lot of fun (except counting in cadence). A very sincere thanks to the Pax for helping me thru my maiden voyage and braving the weather on a chilly December morning. Happy Holidays to all.

The Snake Pit Parking Lot, Dec 4th 2019

Warm up in Cadence

20 x SSH, 10 x Chain Breakers, 10 x Cherry Pickers, 15 x Mountain Climbers, 10 x Moroccan Nightclubs

12 Days of Christmas (main workout)

Day 1x: Parking Lot Run (on Day 7 switch to Bear Crawls)

Day 2x: Squat Jumps + previous day

Day 3x: Big Boy Sit Ups + previous days

Day 4x: Merkin with hand release + previous days

Day 5x: U-Haul’s + previous days

Day 6x: Leg Flutters + previous days

Day 7x: Freddy Mercury’s (Bicycle Sit-up) + previous days

Day 8x: Bicep Curls + previous days

Day 9x: Skull Crushers or overhead triceps curls + previous days

Day 10x: Apollo Ohno (speed skaters) + previous days

Day 11x: Kettle Bell Swings + previous days

Day 12x: American Hammers + previous days

Burpee Challenge

1x Burpee in 1 minute,  2x Burpees in 1 minute, 3x Burpees in 1 minute, 4x Burpees in 1 minute, 5x Burpees in 1 minute, 6x Burpees in 1 minute, 7x Burpees in 1 minute, 8x Burpees in 1 Minute

Announcements, Prayers and Praises

Circle of Trust

 

TClap |
13

Snake Pit – Pick Your Poison

Leave a comment

10 PA

Pick your poison. Name the exercise for the group while you run to said point and back.

Circle up. Now, do your own exercise 100 times. Look to your right, do theirs 50 times. Look left, do theirs 50 times.

Dora. Partner up.  – 100 deadlifts, 200 upright rows, 300 curls

COT

TClap |
1

12 Days of Christmas

Leave a comment

Today at the Ranch I had the pleasure of leading nine men in a 12 days of Christmas Beatdown. I know its a week before Thanksgiving but like everyone else we will skip to Christmas.

We started with a warm up of Windmills, Tappy Taps, SSH and Moroccan NC and then we moseyed to the back playground for some real fun.

Our 12 Days of Christmas :

1 BURPEE

2 MERKINS

3 SQUATS

4 MOUNTAIN CLIMBERS

5 BIG BOY’S

6 FLUTTERS

7 DIAMOND MERKINS

8 LBC’S

9 BOX CUTTERS

10 CDD

11 AMERICAN HAMMERS

12 WIDE ARM MERKINS

OH!!  I forgot there was a lap around the loop after every day. There was some singing and some complaining as well.

We ended with some Mary and Two Ruckers joined us for  COT!!

Thanks Jiffy for letting me lead these fine men.

TClap |
1

Launching the Snake Pit

Leave a comment

YHC was honored to be asked by 3D to Q out East and, based on the calendar, an inaugural Q for the Fort’s newest kettle bell AO.  It required a separate trip to get familiar with the grounds, but a quick scan of the A/O left YHC with lots of options and, fortunately, a great group of HIMs gathered to launch the Snake Pit.  After disclaimers were put forth and JWOW came in hot, we moseyed off around the parking lot, without the bells.

COP – Corner #1 – low slow squats x15

Corner #2 – Side Straddle Hops x 20

Corner #3 – Imperial Walker x 15, People’s Chair hold with Moroccan night clubs x 15 and a                                     10-count hold

Stadium entrance – Merkins x 10, salutations right and left, 6-inch hold with a 10-count

PAX grabbed their bells and moseyed into the stadium, down to the field for a partner pyramid.

In any adversity or challenge we face in life, going through it with others helps ensure we come out stronger on the other side.  In the spirit of working through a challenge (and because partner work was notably present), we did, well, partner work.

While partner 1 began the exercises at the goal line, partner 2 ran to the 50 yard line and back and picked up the exercises where partner 1 left off.  Exercises built on one another a la pearls on a string, to the mid point anyway.

10 goblet squats

10 goblet squats, 20 hammer curls

10 goblet squats, 20 hammer curls, 30 tricep extensions

10 goblet squats, 20 hammer curls, 30 tricep extensions, 40 American hammers (w/bell)

10 goblet squats, 20 hammer curls, 30 tricep extensions, 40 American hammers (w/bell), 50 swings

50 swings, 40 American hammers (w/bell), 30 tricep extensions, 20 hammer curls, 10 goblet squats

40 American hammers (w/bell), 30 tricep extensions, 20 hammer curls, 10 goblet squats

30 tricep extensions, 20 hammer curls, 10 goblet squats

20 hammer curls, 10 goblet squats

10 goblet squats

Once all were finished (PAX planked or did LBC’s if they finished before the 6), we moseyed with bells to the flag for a pledge of allegiance and did 30 flutters with the KB press

Mosey out of the stadium back to the lot for the start of a partner DORA – 50 swings and 100 hammer curls.  Partner 1 started the exercises while partner 2 ran to specified landmarks and back, and vice versa.

With no time left to get to 150 and 200 on the DORA, we moseyed back to COT for:  20 flutters with the KB press and 15 LBC’s with the bell.  At that point, it was 0600 and work was complete.

Announcements were made, prayers and praises were offered and YHC led us out.

Special thoughts are with Alright Alright Alright as his ankle heals.

Thanks to 3D for the opportunity to lead the inaugural workout and launch of the Snake Pit and to have the privilege of getting better in the presence of many HIMs.

Honored,

Cyclops

 

 

 

TClap |
0

Honoring SEALS with a Watering Can

Leave a comment

We completed on of the GORUCK workouts of the month honoring the Navy SEALS.  Not sure that grown men pouring water over each other at 5:00AM is what the SEALS have in mind when thinking of honors they would like to receive, but it certainly will catch the eye of any administration at the school if they are reviewing security footage.

-Step 1: Pour uncomfortably tepid water over each other to try to make it a little more suck-filled…

-Step 2: 1 mile ruck (AFAP)

Step 3: 100 Ruck Squats, 70 Ruck Merkins, 33 Ruck Swings

Step 4: 1 mile ruck (AFAP)

Step 5: Killed the last few minutes with a combination of Flutters, Toes to Ruck, and me trying to figure out how my new watch works

 

As always it was an honor to lead. Thank you for the opportunity

TClap |
0
Leave a comment

12 started their week at The Armory for some Workouts of the Day dedicated to the brave men who stormed the beach in Normandy. After a brief warm up we got to the heart of the day:

20 Minutes AMRAP

-60ish Meter Suitcase Carry (switch hands midway)

-60ish Meter Bear Crawl/Bell Drag Back (switch hands midway)

-44 American Hammers

-60ish Meter Suitcase Carry (switch hands midway)

-60ish Meter Bear Crawl/Bell Drag Back (switch hands midway)

-44 Burpees

 

Following this we had about 13 minutes so we adjusted another WOD

6 Minutes

-Ladder count up of curls, overhead press, goblet squat & high pull (1 of each then 2 of each then 3, etc)

6 Minutes

-Reverse ladder count from the amount you had completed previously of 4 count flutters and 4 count mountain climbers. The original weinke called for man maker burpees instead of the flutter kicks, but I decided to modify that…

 

Mosey back to COT for announcements and prayer.

 

Thank you for the opportunity to lead

TClap |
0

Return to The Tomahawk

Leave a comment

Always enjoy being asked to Q a workout, especially The Tomahawk.  It’s been a little while since I’ve Q’d there since I’ve been logging a bunch of miles for the #1000in2019 challenge.  My last workout there ended up being a discussion of my “best of” workout memories.  So, with this workout coming up, I wanted it to be one for the memory book.  Unfortunately, other priorities didn’t agree and I found myself last Wednesday morning with a impromtQ on my hands.

There I was standing by my lonesome in the gloom, questioning once again my decision of a pre-run.  Polaroid did not disappoint and provided someone to keep me honest and run, rather than catch a few extra zzz’s in the car.

The PAX rolled in and after the disclaimer we were off on a mosey around the parking lot, with some karaoke, toy soldiers, and dynamic stretching mixed in. We circled up for warm-ups and completed SSH, hillbilly walkers, seal jacks, mountain climbers, and cross cross jacks.

Mosey back to the pick up the bells for the Thang!  Mosey around the school, stopping at various locations for a veritable smorgasbord of pain…squats, wall sits/curls, lunge walks with pass through, swing crunches with Merkins, suicides, follow-the-leader through the pillars and around the basketball court, bear crawl with the bell, squat/curl/press, monkey humpers, flutter kicks with press, lawnmower pulls, overhead press, overhead tricep extensions, LBCs, and possibly a little bit more.

We ended back at the front of the school with a reverse pyramid of burpees (5…4…3…2…discussion of acceleration and doing so by getting outside of each of our own comfort zones…5 burpees)

Count-o-Rama, Name-o-Rama, announcements, prayers/praise, COT

TClap |
0
Leave a comment

10 at the hive for a Go Ruck inspired Kettle Bell workout

Warm-up began with:

  • Short mosey
  • SSH
  • Moroccan Nightclubs
  • Hillbilly Walkers
  • Imperial Walkers
  • Windmills.

We then moved to the side of the parking lot to complete the body of the workout

10 sets of:

  • Suitcase carry of bell to far end of parking lot and back AFAP (switch hands at far end) *Tesh estimated this to be 80 yards each way.. Far more than the 50 that I had intended…
  • Once back 10 Goblet Squats and 10 Swings then repeat
  • Final 5 sets had 10 Lunges, 10 Plank Pass Through, and 10 Overhead Press added to reps due to mumble about how easy the back-blast would be to write

Finished at exactly 6:00… Just like I had planned…

TClap |
4

History at The Hive

Leave a comment

Pulling into the HIVE early to set-up shop YHC was surprised to see 2 cars already there! Rebel was enjoying a few ‘Be Still’ minutes and Geronimo was getting after it in the parking lot with what appeared to be his Ruck. The rainy weather was holding off & it was a perfect 65 degrees-A great morning to be in the Gloom!

The cars kept rolling & rolling in….17 PAX in total

5:15am- No FNG’s so hit the disclaimer and off we went

COP: Mosey to band parking lot and return back.  Exercises in cadence-

  • SealJacks x 20
  • IW x 15
  • HW x 15
  • Windmill x 10
  • Cherry Picker x 10
  • Plank, Honey Mooner-Downward Dog, Plank
  • Merkins
  • Mountain Climbers x 15

The Thang:

Today’s workout was built around the History of the Hive. All repetition #s, exercises & stories shared were specific to this AO.

4 stations here we go:

Station 1- History Lesson- What is the most famous saying @ The Hive? “5 @ The Hive”. The PAX passed the test with flying colors. In honor of “5 @ The Hive” we hit a 5 cone drill Jacobs ladder style:

  • Cone 1) Inch Worm Merkins & Goblet Squats
  •  Cone 2) Triceps Ext & Reverse Lunges
  • Cone 3) Bicep curl w/ Shoulder press & Burpees
  • Cone 4) BackRows & Swings
  • Cone 5) Upright Rows & Fwd Lunges

Kudos to the PAX as they just got after this station. Little time for mumble chatter with the exception of those as they finished Cone 3 with Burpees.

Station 2- History Lesson- How many years has the Hive been an AO? How many site Q’s have there been & who are they? The PAX again pulled together and we went with 3 years (almost 4 years) and 3 sites Q’s- Longshanks, Tesh & BandCamp!

In honor of this we went 3 rounds of the Site Q’s assigned exercises:

Longshanks-Thrusters, Tesh-The Standing Tesh or Bi/Tri, Bandcamp-Swings

  • Round 1: 9 Thrusters, 9 count Standing Tesh, 9 Swings
  • Round 2: 9 Thrusters, 18 Bi/Tri Superset, 9 Swings
  • Round 3: 9 Thrusters, 9 count Standing Tesh, 9 Swings

Station 3- History Lesson- Geronimo’s Gauntlet (This needs to be in The Exicon) 

We did our best rendition of the 2018 Hive version of Geronimo’s Gauntlet. A Pax favorite it was started by no other than Geronimo himself and it goes something like this- *Line up all the Kettlebells lightest to heaviest. One by one, Pax go down the line and perform bent over rows at each KBell. (3 rows each side for time today). The waiting Pax can plank up, Al Gore, etc… With 17 KBells lined up our lats got some serious work. The heavy 40-50lb KBells at the end of the line gave us all an example of how JWOWW, Geronimo & Tesh get after it. Strong work Men!

Station 4- 5:58am and we escaped the planned AMRAP station due to time. Better to be over prepared than not enough. YHC took a moment to read  from the theme of the month and take just a moment to “Be Still”.

COT- Announcements from Newsletter, upcoming events

Prayers/Praises: Rebels 28th Wedding Anniversary. Prayers for all families traveling for the upcoming Spring Break week.

It was an honor to be with the Pax this morning- Thanks BandCamp for the opportunity!

Weezer

 

 

 

TClap |
4