Tag: Training wheels

16 for minutes at The Ranch

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15 PAX joined YHC this morning for minutes at the Ranch. I wanted to try something a little different which can be a challenge but thankfully, all were willing to test it out. It was touch and go with ShopVac and Nature Boy at the start but fortunately, they decided to stay with us.

Here’s the deal. One exercise for 1 minute followed by a 10 second rest. Then an exercise for 1 minute followed by a 10 second rest. We did that from 0515-0600. The exercises are listed below but know that there is a 10 second rest between each.

Side Straddle Hops
Windmills
Jog
Squats
Calf Raises
Run
Peter Parkers
Parker Peters
Run
Carolina Dry Dock
Air Press
Run
Left side lunge
Right side lunch
Run
Box Cutters
Freddie Mercury
Run
Wide-Arm Merkins
Overhead Claps
Run
Jump Squats
Squats while on the balls of your feets
Run
X’s & O’s
Flutters
Run
Diamond Merkins
Bent over rows
Run
Reverse Lunges
Run
Plank
Run
LBC’s

Back to COT

Simple yet hopefully the PAX found it effective.

Until next time.
SYITG

Maximus

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Football not Footloose

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Its September!! Are you ready for some football? Well, Boss Hog apparently isn’t since he tweeted out YHC was bringing a truck load of pain via from some crappy college program, that team from the south (fans of that team from up north will get that joke). Of course Boss Hog was just trying to poke the bear. Of course it worked seeing that I am not a fan of either of those programs (WE ARE PENN STATE), the weinke was developed to be not-a-moderate and emulate a typical football conditioning workout – kuddos go to watching my son and the PKMS football team practice this week.

The tweet definitely brought out some #HIM and a PAX posting for his second time (Ranger)!

Mossy to church parking lot for COP: windmills, low slow squat, Moroccan nightclubs, IW…while we were in COP we noticed the Minnow Pond PAX heading down the hill so we decided to give them a warm welcome by lining up and performing Monkey Humpers as they passed by.

Mossy to other church parking lot for and individual OYO pain station:

100 Merkins

50 Squats

100 LBCs

50 Side Lunges

100 CDD

50 Big Boys

100 American Hammers

50 Mountain Climbers

As PAX were completing this, they took a lap around the church.

Once done, mossy back to other church parking lot for 2 rounds of:

Suicides (whats a football conditioning workout W/O them) – those who had injuries planked as PAX did suicides. Up/Downs – running in place then doing burpees as called out.

Toy soldiers to Withers Street.

3 rounds of:

Run to top of hill, 10 merkins, run back, 10 LBCs. Those with injuries did 10 burpees, 15 merkins, 20 LBCs.

Mossy back to COT

Thanks for PAX pushing through a muggy warm morning. Good mumble chatter as always.

Prayers to Teachers, Students, Parents, Cash, other PAX family/friends who are sick.

Trucker

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Core Blast at Ballroom

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Due to personal knee injury, I planned an all core workout.

2 rounds of 10 exercises. 1 min per exercise, 10 sec rest.

Lost my weinke sheet, so doing best to remember

LBC, Reverse Crunch, BB SItups, WWI Situps, Heels to Heaven, Mak Tar, Flutters, Superman,

Ended with Airborne’s Hip Flexor routine

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What Hill?

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As always, love having the opportunity to lead.

Today, kettlebells at The Snake Pit…

15 HIM looking to work hard came out for the latest edition of what I would like to characterize as a solid beatdown, most others would call stupidity.

Off we went.  Hold up – I broke the cardinal rule of disclaiming the disclaimer…and what was worse, we had an FNG.  Fear not, we have a astute bunch that quickly pounced on the oversight.  So I disclaimed the disclaimer and we were off – for reals this time.

For those who have not participated in a SoD beatdown, running with the bells in commonplace. We mosey’d to the top of the hill, next to the football stadium, to collect the 6 and begin our warm-ups.

A cocktail of warm-up exercises including SSHs, windmills, imperial walkers, planks, and mountain climbers were served up over several stations as we made our way down the hill to the main event.

At the bottom of the hill, we found ourselves at the base of different hill perfectly suited to run up and down (with the bell).  This was the main event…

Rotating through the exercises, the PAX were instructed to perform and 1 exercise at the bottom of the hill, run to the top, perform a different exercise, run back to the bottom, and then rinse and repeat with the next exercise.

Bottom:

(1)Plank Rows w/ merkin, (2) Curl into O/H Press, (3) O/H Press into Tricep Extension – all with the bell

Top:

(1) Box Jumps, (2) Step Ups, (3) Calf Raises – all with the bell

Once the PAX completed 3 sets 9 times up and down the hill, some additional upper body and leg work was completed (going up and down the hill), followed by a few “jail break” sprints back up the hill.

With several minutes left before COT, the PAX mosey’d their way back up the original hill to the reward of body destroyers until COT.

Count-o-Rama, Name-o-Rama, FNG Name:(Gilligan), Announcements, Prayers/Praises, Closing Prayer

As always, great to lead this group of HIM – everyone challenged themselves and put in some nice work this morning.

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Noderate at Footloose

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I pulled into the lot with a deck of cards and 4 different versions of the Deck of Pain planned. The pax in attendance all looked like runners so I changed the plan and we all ran to check out the Minnow Pond AO. We couldn’t find anybody but Hallelujah! we found a porta-potty for Training Wheels. The rest of planked it up and did some merkins while we patiently waited. Next we ran back to Footloose (1 mile!) and started on the original plan of the Deck of Pain.
Clubs: Squats
Spades: Merkins
Hearts: Flutters
Diamonds: Big Boys
Joker: Burpees
We played this game through most of the deck but I called an audible for the last 11 minutes and we all ran another mile.

Footloose is a moderate boot camp but when the Q knows the dudes in attendance can push a little harder than moderate, please push.

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20 at The Snake Pit

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OMG Becky, am I at the correct AO? That was my thought when I pulled up at 5:11am and saw 15+ dudes waiting in the parking lot. The power of location! The Snake Pit doesn’t get much love way out at CRHS. I was honored to lead 19 others in a kettlebell workout. Here’s what we did:
1 Curl (each side)
1 Tricep Extension
1 Chest Press
1 Big Boy w/ Press
1 Goblet Squat
1 KB Side Bend
1 Bentover Row (each side)
1 KB Swing

Longshanks came running through with a super bright headlamp.

Round 2 was the same set with an added rep, so 2 of each. 3 of each in Round 3. 4 of each in Round 4. 5 of each in Round 5….we did 12 Rounds and got swole! It wasn’t too shabby the first few rounds but after round 5 the groaning and complaining started. Music to a Q’s ears! After 12 Rounds we circled up for 20 Flutters in cadence and 10 Box Cutters in cadence. 6 o’clock happened.

We heard about Park and School AO’s opening soon.
We heard about an upcoming Convergence.
We prayed for Tinsel’s son.
We prayed for the end of the school year.
We praised Sky Q for life and the ability to workout in His presence.

Site Q’s…please schedule me.

The Thang

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Well Played Sir! Snake Pit Gets Thrilled

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So two days in a row the weather man said DON’T GO TO F3!!!  OK, he didn’t say that, but two days in a row the weather app said it was going to rain and two days in a row it didn’t.  Thankfully I posted both days.

One of those days was today and it was my Q at Snake Pit.

I borrowed a Q of mine and we talked a bit about mental health and also my mom who passed away due to prolonged medications taken because of her mental health.  So the numbers are based off facts about my mom and mental health.  And the thang went like this:

Some of my mom’s favorite singers were Elvis and Ricky Nelson:

Elvis – Born 1935 – Died Age 42 – 33 #1 singles
Ricky Nelson – Born 1940 – Died Age 45 – 14 Top 10’s

35 kettlebell swings
42 goblet squats
33 curls
40 skull crushers
45 flutters
14 Turkish getups (fan favorite)

Round 2

Mom – Born 1945 – Died 2014 – Married 49 years – 69 years old at time of passing

45 American hammers
14 cleans
49 merkins
69 flutters

Round 3

20 veterans commit suicide daily
77% of deaths by suicide are male
10% of men experience depression and anxiety (reported)
33% of those men see help

20 lawn mowers
77 rosa litas
10 burpees
36 LBCs

We got through the three rounds then started back and got about half way through again.

Thanks for coming out despite the threat of rain and for following along.  I’m guessing that Dr. Band Camp didn’t get his doctorate in math.  Just a guess.

Thanks for the opportunity to lead 3D and love to you all.

The Thrill is gone!

 

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The Hive at Block Party for Stations

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Beast on Q for a Q re-debut after some considerable time in the fart sack. The Q’tine and U-Haul’s leadership has compelled me to get up and back in the gloom over the past few weeks. It’s great to be in the gloom with the Pax encouraging one another.

COP
We did a few warm-up laps while the stragglers rolled in.

  • 30 SSH
  • 15 Sumo Squat
  • 30 Morrocan Night Clubs
  • 10 Windmill
  • 10 Cherry Pickers (also know as Tappy-Taps apparently)
  • Finkle swings to loosen up the hips
  • Bone the fish across the parking lot
    • Shuffle R, sprint, shuffle L – R&R a few times
    • Karaoke R, backpedal, Karaoke L – R&R a few times
  • Flying Nuns – this was a crowd favorite with Mubble Chatter
  • 5 Body Builders and 5 Iron Mikes to make sure everyone was ready for the stations
  • 10 Mountain Man Poopers – also a crowd favorite!

After COP the Pax went out a little warm-up lap to point out the stations that were set up around the church parking lot. Set-up 2 exercises per Station. Pax in pairs – it’s a CDC thing, each Pax on one exercise at a time, then switch and R&R. (P = Pax, SC = single count, IC = in cadence)

  1. P1 Step up or Box Jump, P2 30 SC Derkins (pacer)
  2. P1 Everest up the steps (pacer) climb 3 2 times, P2 LBC, Plank
  3. P1 30 SC Incline Merkins, 40 SC Wall Dips
  4. P1 Iron Mike, P2 15 IC Rosalita (calling cadence)
  5. P1 Wall Sit, P2 15 7 8-count Body Builders

Pax got through 4 stations and then we had a little time for station 5, and tabled station 6 for another day.

Due to popular demand, we closed out the remaining 8 Body Builders before moving into some last-minute Marry and COT.

Prayers/Praises: Prayer for Pax’s (3D I think) daughter AP test, and one other request.

Closing thoughts – as the Gloom re-opens, pick up the phone and call your fellow Pax and check in on them and ask them to come out and join you in the gloom.

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Kettle Bells & Stuff at the Snake Pit (sort of)

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I know it has been  said by many but man, it feels good to be in the gloom with the guys again. Once I got my logistics figured out and blew the dust off the ol’ rusty kettle bell, Fire Marshal Bill & I made our way to the relocated Snake Pit AO. Hopefully, all these temporary relocations will be behind us soon.
17 others joined us for a total of 19 socially-distant PAX in the gloom this morning. We had one of the original Redwoods (Santini), one of the youngest guys in the PAX (Lil’ John), our resident story teller (Spitz) and a whole bunch of other faces I like seeing in the gloom.
Once 3D finished his struggle-fest with planting the Shovel-Flag into the ground and I did an oh-so-brief disclaimer, we took off for our warm-up mosey. A few minutes later, we returned to our Kettle Bell and began the instructional portion of the workout, more of the modified high-intensity variety.

2min of Burpees
5min Kettle Bell with 20ea: Curls, Low Rows, Upright Rows (repeat until 5mins is over)
5min Run at a “go get-it” pace: 1/2mi route is out to light at Banks St and back. So interesting why my first 200 yards of this run was brisk yet the rest wasn’t so.
5min Kettle Bell with 20ea: Overhead Press, Chest Press, Tricep Extensions (repeat until 5mins is over)
2min of Burpees
5min Run at a “go get it” pace to Banks St and back.
5min Kettle Bell with 10ea: 4ct Flutters with the press or the KB in the air, V-Ups, Big Boy Sit Ups (repeat until 5mins is over)
2min of Burpees
4min Kettle Bell with 2 forward lunges, 2 reverse lunges, 1 left lunge, 1 right lunge, 1 deep squat (repeat until 4mins is over)

And just like that, we were already standing at COT, how convenient.
Announcements: Guys are clearly looking to slowly start posting again so please pay attention to Slack (and possibly Twitter) or text/call another PAX to find out where the AO’s are now if they used to be at a school or park. Those grounds are still off limits but hopefully not for much longer.

Prayers/Praises: Mental health right now (and always), health for a spouse. PAX on the road to recovery and joining us back in the gloom, for a friend battling illness and getting the care he needs, MARRIAGES, physical health of other PAX, , upcoming moves, kids taking big tests, small businesses during this time and many more.

Until next time,
Maximus

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