Tag: Trace

7 Squared

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So when i saw on Twitter that Spiderman needed a sub for his Q i said to myself, these fools will think this ole trail runner could never give them a proper ass whooping. It had been at least 6 months since i Q’d a bootcamp. Well i properly kicked my own ass with my Q and mumble chatter was kept to a minimum during the workout, except for Trucker who is always complaining and talking.

the Warmup   Mosey to football field for warmup

    • 19 Hill Billy Walkers
    • 9 Windmills
    • 9 Low Slow Squat-Hold 5 Seconds At Bottom
    • 19 Moroccan Nightclub

The Thang

Start on football field at 50 yard line on sideline. This was one of the 4 corners used for exercises. each exercise was in reps of 7. The other corners where each side of end zone and back to other side of the 50 yard line. After all exercises where done at each corner all reps went up 7 each new round. To get to each corner you moseyed from 50 yard line to end zone corner, then from there you Lt. Dan across entire end zone to other corner, mosey back to 50 yard line from that corner, then Bear Crawl across field to other sideline. Heres the exercises and the total amount done in parentheses.

  1. Burpees (28)
  2. Hand Release Merkins (56)
  3. CDD (84)
  4. Monkey Humpers (112)
  5. Flutter Kicks (140)

We did 250 yards of Lt. Dans and 250 yards of Bear Crawls

500 yards of moseying.

Finished with about 5 minutes left so i took pax back to COT and we did various leg stretches we had a lot of groaning from everyone.

Thanks to Spiderman for the Q and hope made Cyclops proud for his AO. I think this Trail Runner still has it and love having the Q!

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Shoulder Work at Quagmire

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13 men arrived at Quagmire Monday morning.  After a quick disclaimer and some leg stretches, we ran over to Kohls.

COP

SSH x 25

Imperial Walker x 15

Windmill x 10

Plank Stretches

Next, we began the meat of the workout.  We partnered up for burpee broad jumps.  Partner 1 started with the burpees while Partner 2 ran to the end of the parking lot near Ulta and back to Partner 1 to switch out. The total distance was around 320 yards (20 less than the Bills had in total offense).

I took a few minutes to talk about my grandfather who served in the Navy. He was someone I greatly admired growing up.  He had a strong work ethic and never let his age define him.  When he was in his eighties, he asked my brother and I to come to his house to help him dig a trench.  When we arrived, he was already actively digging the hole himself.  He was a loving and caring husband, father and friend. He passed away at the age of 99, less than six month from the century mark.

Back to the workout, we began a shoulder shuffle from Ulta back to Kohls.  I issued a challenge to push go as far as the pain would allow.  Once exhausted, get up, run to the next store front, and return to the back of the shuffle line.  Cha Ching and Slapshot killed it, they shuffled the full distance 320 yards without a break!

Once complete, we ran back to COT.

 

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Not really a merkinfest…more a don’t stop movingfest

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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).

  • 20 regular merkins
  • 20 wide arm
  • 20 diamond
  • 20 decline
  • 20 ranger
  • 20 incline
  • 20 hand release

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.

  • 100 bombjacks
  • 200 CDD
  • 300 American Hammers (double count…well, because)

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

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Jell-O Arms

Normally Pantheon is a Site for running and I thought that I would change it up so I came up with this coupon workout to change up the scenery.

The Thang

I had a short mosey to the back of the school to the location of the work out. I showed them a cone location to identify the stopping point for the running portion of this partner workout. There where 4 stations for this Modified Dora. I had the PAX partner up and count off to space out the PAX so they wouldn’t be on top of each other. The count for this Dora was everything was a rep of 200

Station 1 was curls. I had paver coupons and partner 1 would rep out curls while partner 2 ran to the cone and back. The fun part was I didn’t mention to the PAX that there where 3 different size coupons so there was a lot of chatter going on.

Station 2 was shoulder taps. Partner 1 would take said paver and tap one side of the shoulder then lift overhead to other shoulder. Counting only one side as a rep. Partner 2 would of course be running.

Station 3 was at the swings. This was a upside down Merican. While holding the chains of the swings with back on the ground and feet somewhat extended you would pull up making your chest hit the seat of the swing and lowering back down. Partner 2 ran.

Station 4 was curls to overhead press. Self explanatory. Partner 2 ran.

As I had about 10 minutes left I had the PAX circle up with a low squat and hold and delivered a message. My message focused on something that I saw on Twitter about 12th man ministry. It was about positive reinforcement. It just hit something in me and challenged the PAX to go back home and for the rest of the week use this positive reinforcement at least once a day on someone close. Your M, your 2.0’s, or even just yourself. We are in a world today that we don’t do this enough and when you hear it, it just means something. It may take someone out of a funk or hole their in and just give them something they needed to hear. So if you’re reading this I challenge YOU to do the same. Be a leader and this is a great way to build leadership and gain someones respect.

After the message we did a nice long mosey around the school and fields back to COT. With all above being done we managed to get roughly 2-2.5 miles in and totally roast our arms. Good luck today fellow PAX on recovery and see you next time.

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I Love Cindy

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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!

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Burning Down The Colosseum

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Gladly accepted the Q request from Jekyll a month ago for an AO i had never posted to.  He told me the Qs really bring the pain. Visited the week prior to get the lay of the land and he was not joking. With that I couldn’t slack off. 26 PAX 3 FNG got after it in the Gloom this morning. Really dig these MONSTER number  Workouts.

Here’s how it went down.

Mosey up to second Left turn to Parking spaces.

Bone the Fish.

3 Shuffle Right 3 Shuffle Left 3 Karaoke 1-1-1–Really crazy to do this with these numbers.

Warmup

SSHx15 MNCx15  Hillbilly Walkers x 15

Imperial Walkersx15 Dips x 15

The Thang

9 exercise stations 20 reps per. Except #1. Thanks Pothole! Mode of travel listed at each station for return to middle. All returns to middle do 5 burpees- Mosey to next station

Station 1- Abs 30 American Hammers Ct 1 side- Sprint to light pole/cone 5 Low Slow Sprint to next station

Station 2- Legs 20 Block Squats – Bear Crawl to Center

Station 3- Arms 20 Wide Arm Merkins– Bear Crawl to Center

Station 4- Abs 20 10 Peter Parkers/ 10 Parker Peters- Bear Crawl to Center

Station 5-Combo Al Gore w/bricks  10 Lateral Raise 10 Lateral Row = 20 reps Sprint to cone – 5 merkins Sprint to next station

Station 6- Arms 20 GTOs Ground to Overhead- Crawl Bear to center—–Really how does a Pax break a cinderblock in half????

Station 7-Abs 20 War Hammers combo WWII sit-up 1x American hammer- Crawl Bear to Center

Station 8- Legs 20 Monkey Humpers  Wheel Barrow to center and switch after burpees to station 9

Station 9- Pass the Ruck- Stand Back to back and pass back and forth in circular motion 20x  Mosey to center.

Rinse and Repeat

All PAX completed roughly 1.5 rounds. From the mumble chatter throughout the #Beatdown it appeared to be successful.

Return to COT to name the FNGs and hand off the Shovel flag.

Thanks Again for the Opportunity to lead.

Good Luck Hardwood and Great work Jekyll. Will see me more regularly at the Colosseum.

Duck Out!

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The Pantheon Claw

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It was another fine morning at the Pantheon. 70F and 90% humidity. Just the kind of morning that makes the fart sack look even better than normal.  But 12 HIM valiantly defeated the FS this morning in order to gather in the gloom.  2 of them launched a ruck about 5 minutes before the official start time, and YHC will dedicate very little more time to their cause.  They can write up their own backblast if they want to advertise just how awesome their morning was.

WARM UP

We started with a brief disclaimer.  Then ran clockwise around the school to the south lot for 20 SSH, 10 windmills, and 20 Moroccan Night Club.

That dora

Another mosey to the BB court for a quick bit of Dora.  The PAX paired up and shared. 100 pushups, 200 squats, and 300 LBC.  The runner would trot on down to the other side of the court, perform 2 burpees, then run back to tag their partner.

t stance walking

When that was done YHC showed the T Stance Walk to the PAX, which was to be performed the 25′ or so from the end line to the end of that free throw circle thingy.  I will describe below.  However, during my extremely eloquent demo and explanation, a TWSS was released in response to “It should feel weird, but won’t be too hard”.  As we all know, the only prescription for a TWSS is 5 burpees…  I thought it was Tardy who was responsible for our added betterment, but we found out that Lutefisk was the sponsor of our delight.

Open T Stance Walk:

  1. Start with R Foot at a 45º angle to the right
  2. Step L foot so that it is in line with the R toes, L foot is at a 90º angle to the left
  3. Dip down until knee is on the ground, 90% weight on L foot
  4. At this point your R knee should brush your left ankle, and your R ankle off the ground
  5. Stand up and repeat, zig zagging just a bit as you follow a straight path

On the way back, Closed T stance walk.  This time instead of pointing the feet 45º out/away, point them 45º in/across the body

This was done twice. There was some mumblecomplainchatter.

When finished we moseyed over to the amphitheater for the main event.

THE CLAW

The map produced of this particular exercise:

PAX started from the bottom (the thumb) and ran along each of the concrete paths.  Stopping at the end of each to perform a quick set before going to the next finger.  When returning to the thumb, they did LBCs.

Round 1
5 merkins
5 squats
5 monkey humpers
bear crawl there and back for the final finger
40 LBCs at the thumb

Round 2
10 merkins
10 squats
10 monkey humpers
bear crawl there and back for the final finger
60 LBCs at the thumb

There was JUST enough time to do one more round!

Round 3
15 merkins
15 squats
15 monkey humpers
bear crawl there and back for the final finger
And immediately mosey back to COT!

COT

Back at COT YHC stopped to get his phone for name-o-rama.  And to take a breath…  There were some announcements, praises and prayers.  A few minutes after disbanding, the ruckers showed up and more fist bumps were administered.

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Dont forget Leg Day at Pantheon

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I saw on Twitter a need for a Q at Pantheon.  THIS time, I was home and healthy to get to a great site that is in the neighborhood.  Pantheon has it all the pain stations needed.  We got to most.

COP- Dynamic.  End line to end line with exercises on each side: squat, merkin, MC, PP, PP, arm circles

The Thang

Picnic benches with P1 for wall sits and P2 for step ups, one legged lungs and dips

Bear crawl series with P1 crawling P2 doing one legged calf crosses.  Flapjack 4x

Head to stadium/area for 11’s with Donkey kicks and squats

Naked Man Moleskin

Been a while since I have been to the great AO that is Pantheon.  Usually traveling or an off day.  Going to need to look at rearranging schedule.  you should too.  Great to see men I dont post with that often- Quack Attack/Bolt/Bear Gryils.  Even better to see new-ish guys carrying posting and particularly in TC: Lox, Trace ,BOT, and Mach 3.  Time to get these guys ready to Q workouts.

We talked about the #Flux and how life can be a sine wave.  Know that when we are in a down cycle, recognize what are the triggers but know that the good is around the corner.

AYE

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Everyone’s a winner at the Swamp

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YHC got a text from the QIC for the Swamp on 07/19/2019 that he was on IR.  Coming off of IR myself I felt the need to answer the call.  11 HIM got moseying after a proper disclaimer (hola FNG from Lox).  We ran to Target – the other end of the AO because I didn’t incorporate running into the #winkie. Stopped by the Target balls and asked the PAX if they saw them.  Then ran right by them and said “good we’re not doing anything here” (save those for Monday, amirite Jedi?).  Nice little warmup COP starting with nice slow windmills. Next up, the Cha Ching Mercuries (similar to Freedie Mercuries but every 5 count speed up then slow down then speed up… to 30). Next up were the adult version of an LBC (hands and feet touch the ground for each count rather than staying up… to add some pain).  Finishing up were the Bonsai hammers (American hammers but with a little leg action down and up).  Mosey toward COT to some random parking lot.

The Thang, part 1:
2 columns, relay race. Bear crawl to curb, 5 irkins, crawl bear back. Teams of 5. The 4 that were staying back held Al Gore or Plank. Ran this through 3 times which was terrible.  So many bear crawls & crawl bears.  Tardy has been working on his form.  #Gazelle  Mosey toward COT to some other random parking lot.

The Thang, part 2:
Herein all PAX were warned of you vs you… meaning you’re guaranteed to win. Sort of like a millennial.  Run the following sets OYO 5 times through: 5 burpees, 10 squats, 15 LBCs.  At this point many PAX were near vomit status; a true sign of a good Q.  As I was about to inflict additional pain, Duck said he thought we’d be running.  Good idea, mosey to Home Depot parking lot for the final act.

The Thang, part 3:
10 burpees, 20 diamond merkins, 30 dips, 40 squats, and 50 jump lunges (double count = ouch).  Mosey to COT.

Welcome FNG Flojo and thanks Cha Ching for the substiQ opportunity.  In total there were 11 ruckers and 11 boot campers.  What a way to end the week…

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TIREsome fun at Golden Corral

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Gave disclaimer a few minutes early even though Dark Helmet tried to delay the start.

Moseyed over to O ‘Riley’s Auto Parts for the warm up:
SSH
Wind mill
Honeymooner / Downward Dog
Hand release merkins
More Honeymooner / Downward Dog
Mountain Climber
Even more Honeymooner / Downward Dog
LBCs

Then moved to the hill behind Quick Lube
Sprint to top of hill and jog back down
20 LBCs at bottom (repeat 4 times)

Next Pax ventured over to the field adjacent the Gold Hill YMCA.  Every time I drive by this area I am always intrigued by the tires that are sitting out there and no one seems to use them.  So I decided that we would put them to use.  Honestly I wasn’t expecting 15 guys to show up so I had to improvise on what to do until I could come up with something worse.

– had Pax split up in 4 groups (3 tires – 1 big tractor tire and 2 large truck tires)

– 3 Teams took turn rolling the tire down to the other end of the field and back will team 4 did merkins until the teams with the tires got to the end of the field and then squats until the teams returned.

– Team 4 took its turn with the tractor tire and other 3 teams did the merkins and squats

After that I came up with the bad idea that we would all line up in two lines shoulder to shoulder and lift the tractor tire overhead and pass it down the line.  Once it passed by you move to the end of the line.  We kept this going for about 30 + yards before someone almost dropped it on their head.

To finish out the workout we partnered up for a DORA
100 Burpees
200 merkins
300 squats

Needless to say doing a DORA like this at the end of the workout is a smoker.  Everyone was able to finish the merkins and then it was time to head back for COT where we arrived a few minutes early and knocked out about half the squats and a round of Mary.

It was an honor to lead and I appreciate the Pax patience as I adlibbed some of the workout trying to account for numbers.

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