Tag: Trucker

Darkest of All Helmets leads pain in sets of 50…

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Helmet led a significantly socially distanced workout for the PAX.  I have forgotten one of the PAX, but I cannot remember who…

Somehow we ended up doing 50 of everything because someone might have been 50 years old.  Not sure on this logic, but PAX embraced the suck and did it anyway.

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Snake Pit in Quarantine

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Warmup:
Short mosey
10 SSH
10 Mountain Climbers (slow count)
10 Parker Peters
10 Peter Parkers
Honeymooner–>DownDog
10 SSH
10 Imperial Walkers
10 Hillbilly Walkers
Short mosey

The Thang: alternating with Kettlebell Swings

20 Merkins
10 KB Swings
20 Merkins
15 KB Swings
20 Merkins
20 KB Swings
20 Merkins
25 KB Swings
Short mosey

20 Goblet Squats
10 KB Swings
20 Goblet Squats
15 KB Swings
20 Goblet Squats
20 KB Swings
20 Goblet Squats
25 KB Swings
Short mosey

20 Flutters w/ bell in the air held
10 KB Swings
20 Flutters w/ press
15 KB Swings
20 Flutters w/ bell in the air held
20 KB Swings
20 Flutters w/ press
25 KB Swings
Short mosey

20 Cossack Squats
10 KB Swings
20 Cossack Squats – with bell
15 KB Swings
20 Cossack Squats
20 KB Swings
20 Cossack Squats – with bell
25 KB Swings

Final round to get to 100 of each exercise and 300 swings
20 Merkins
20 Goblet Squats
20 Flutters – bells in the air
20 Cossack Squats – w/ bell
20 Kettle Bell Swings

Add 20 burpees for @Slash at the end…..Ain’t nothin’ to it, but to do it.

PAX all worked in isolation today and at different times of day. I’m glad I got this in before the sun came up. It brings on a sweat. Motivation in isolation will dip before the 3rd, 4th, or final round…but knowing other PAX in the Fort were getting after it, kept me focused.

Stay safe during the COVID-19 outbreak. And do your part to slow the spread.

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March 11 at The Coop

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Super creative? Absolutely not?
Wordy? Definitely not?
Recap of the work done? Absolutely

GQ on warm up for his first ever crack at Qing. He ran us to a spot, performed some warm up exercises, adapted to the feedback and received the AAR in true fashion. That’s how we all get better; if we could all get an AAR after completing objectives.

YHC now on Q and we rant to the football field.

.5mi around the track at a good/heavy-breathing pace.
36 Mak Tar Jah’s
.25mi at a “get after it” pace
35 Mak Tar Jah’s

Planks & abs & stuff

Line up on the goal line
71 Carolina Dry Docks
Bear crawl to the 50yd line
71 Merkins
Crawl bear to the goal line

Mosey to the pull-up bars

20 Pull-Ups
Run down the hill to the stop sign
Nur back up the hill

COT

SYITG

GQ & Maximus

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Boss Hogg Issued a Challenge at the Ballroom and the PAX did not Disappoint!!!

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Boss Hogg threw out a challenge to see how many PAX would show up at the Ballroom.  As usual, the PAX did not disappoint.  39 was the count.

Boss Hogg arrived in his all white Q outfit.  Disclaimer was given.  A quick message was given about the power of being an influencer.  PAX were reminded to always pick up the 6 and to encourage the guys around them.

The Thang:

Mosey to the center of the football field for a quick warmup:

  • 15 SSHs
  • 10 Windmills
  • 15 Imperial Walkers
  • 15 Cherry Pickers
  • 15 Hillbilly Walkers
  • 15 Gas Pumpers (THE Twisters favorite exercise)

Next was a Guillermo 1-2-3 (Dora’s little brother).  Similar to a Dora but PAX break up into two groups instead of pairing off in partners.  All exercises are done in cadence with a focus on form, not speed.

Exercises were:

  • 100 Overhead Claps
  • 200 LBCs
  • 300 Low Slow Squats

The other group started at the goal line, bear crawled to the 20, ran to the 50, did 1 burpee, and returned to the goal line.  Teams switched back and forth until all exercises were complete.

With the remaining time, the PAX moved to the track for some large dice fun.  One die contained the name of an exercise on each side.  The other 4 were used to determine the count.  Dice were rolled, exercises were done, and the PAX moved 1/4 of the way around the track.  This was repeated until the group had moved all the way around the track.

Time was up and the group headed back to COT.  Announcements were made.  Prayer requests focused on physical healing and marriages.  Due to the overwhelming support from the PAX in attendance, $1,000 was donated to Classroom Ready.

A great reminder to all PAX, don’t just be influenced but go out and be influencers!

 

 

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Pumping iron after Yeti

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YHC was called of the bench to help Q the Armory within a 24 hour notice. Always a pleasure to dish out the pain with iron!  9 PAX posted after the yeti, TClaps to Fishsticks for posting after completing the Yeti

COP with a few of this and a few of that, then mossy over to the middle parking lot area for the pain.

20 reps of the following then run to the end of the parking lot and back

Squats, Overhead Press, Upright Row, KB Swings, Bentover Row, Curls, Skull Crushers, Chest Press

We got 3 rounds in, then did one more round of 10 reps.

20 reps of the following – 2xs, then run

LBC, Flutters, American Hammers, Big Boys

Mossy to COT

Thanks for the opportunity!

Trucker

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Heads Or Tails

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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

 

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Braving the “elements” at Slowburn

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By now, it’s a well-traveled story about the threat of inclement weather for our Friday AM post at Slow Burn. Fortunately, 10 other men joined me as we decided to give it a go anyways. After some comments the perfect road conditions, attire and an assessment by Pusher, we circled up.

Greeting…check
Disclaimer…check.
Mosey…check

We got to our first spot for our oh, so creative warm-up in the Lowe’s parking lot:
Moroccan Night Clubs
Wind Mills
Squats
Side Straddle Hops
THEN DO IT ALL AGAIN
Moroccan Night Clubs
Wind Mills
Squats
Side Straddle Hops

Mosey to the Lowe’s wall (you know the one where we keep it vertical via our backs while in the seated position. Yeah, we did that but here’s the twist:
We started with a 60sec plank (plus/minus)
PAX on the wall and starting at one end, each man would come off the wall for 10 Merkins then return to the wall. We did that through our 11 PAX.
Another 60sec plank (plus/minus)
PAX on the wall and starting at one end, each man would come off the wall for 15 Dips then return to the wall. We did that through our 11 PAX.
Final 60sec plank (plus/minus)

Mosey to the “smokers” parking lot next to Persis for the first mini Ab Lab
Flutters
Heels to Heaven (or modify to knees to Heaven if needed)
Grave Diggers (left & right)

Dora (Persis to Empire): Get a partner for the following:
Partner 1: 100 Carolina Dry Docks
Partner 2: Run to Empire Pizza and back

Partner 1: 200 Dips
Partner 2: Run to Empire Pizza and back

Partner 1: 300 Bent Over Rows
Partner 2: Run to Empire Pizza and back

Back to the smoker’s lot for the rest of Ab Lab:
LBC’s
Peter Parker
Parker Peter

Mosey to the parking lot in front of Empire Pizza:
3-tiered gassers but upon the return from each tier:
Tier 1: 5 Merkins
Tier 2: 10 Merkins
Tier 3: 15 Merkins or 5 Burpees

Take it COT.
Announcements: Read your newsletter that comes out on Sunday cause there’s a lot in there. Doty Run, BEYOND restarting in March.

Prayers: Recovery for Cash, Marriages, Co-worker fighting cancer, Friend’s daughter

Hootie & Twister…THANK YOU.

Maximus

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3

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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Red Barchetta – test drive

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In recognition of Tesh accepting the EPRI Technology Transfer Award, YHC wanted to call 45 min of hand stands…..but YHC is still working on 15 seconds of headstanding so……..here we go.

Warm Up:

Mosey
Windmill x10
SSH x25
Hold Plank
Mountain Climber x20
Shoulder Tap x20
Hooneymooner–>Downdog combination (not enough)

Mosey
IW x20
HW x20

Thang:

Mosey towards the bus route hill

Electric
Elevens – Burpees – Gorilla Squats

Electric Power
Bear Crawl up the dirty hill. Backdraft was wearing new shoes, sorry. People’s Chair for a word of the year sharing time.

Electric Power Research
Red Barchetta – Designed to get the heart rate up, much like the song by Rush of the same name.
100 Yard Dash–>100 SSHs, run back to start point to plank/wait for six;
75 yard dash–>75 mountain climbers, run back to start point to plank/wait for six;
50 yard dash–>50 LBCs, run back to start point to plank/wait for six;
25 yard dash–>25 Merkins, run back to start point to plank/wait for six;
10 yard dash–>10 burpees, run back to start point and plank/wait for six.

Electric Power Research Institute
Imperial Squat Walker – Cruel cousin of the Imperial Walker. This 4-count exercise starts with hands clasp on head. Count 1 = a squat. Count 2 = stand up and bring one knee up to the opposite elbow. Count 3 = a squat. Count 4 = stand up, other knee to other elbow. We did these till 0600. Backdraft was a fan.

NMM:

The honor that Tesh is getting is from the EPRI folks a BFD. But Tesh isn’t one to “toot his own horn.” (No pun intended. I realize that’s what I do for a living.) Personally, I am not always comfortable sharing my accomplishments. Partly because I want to do even better and more; so I feel like my “accomplishments” are inadequate compared to my goals. Partly because I don’t like to feel like I’m bragging. And in part because I’ve seen folks work as hard as me and not have the same success; it feel dishonest to claim sole responsibility. So I want to draw attention to this accomplishment because Tesh deserves it, and I know he won’t draw attention to himself.

Where in your life can you draw attention to someone (2.0, M, blade, etc.) that deserves recognition but doesn’t toot their own horn? Where are you overlooking someone because they’re not shouting their merits in your face? (If you need help, consider all the unnoticed work your M does at their gig or at home….. Or perhaps the amount of times your 2.0 hasn’t brought home a poor report card…..)

Announcements:

Rooster 2/29
Yeti 3/7
Doty Run 3/14

Prayers:

Cash – surgery today
Chicken Wing – hip replacement

An honor to lead, thanks Hardwood for the call.

-Band Camp dismissed

 

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LOVE

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5 PAX showed some love to YHC on valentine’s morning to burn some calories prior to dinner and sweets with their M. Seriously, does anyone love Trucker? I was sad no other PAX posted to see what LOVE is all about.

Mossy to Lowes for some COP

Start at a light pole and complete LOVE:

L = Lt. Danger: lunge, squat, merkin from one light pole to the next (longer than you think) pun intended

O = One legged burpee: at light pole do 5 per each leg

V = V-Ups: 10 reps

E = E2K (elbow to knee sit up) 10 each

Run back to starting light pole and rinse and repeat 3 times

Mossy to Empire parking lot for marry:

Monkey Humpers, hello dolly, rosalitta, peter pointer, box cutter – El Diablo stepped up and Q’d a round of peter pointers!!

Mossy to COT

Thanks Twister for letting me lead and for you posting on the eve of the Dam to Dam relay. To PAX who didn’t post, there will be no love for you 🙂

Peace

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