Tag: Tsunami

beatdown summary

Warm Hugs For Everyone…….that survives

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In celebration of the cooler weather that was exactly one weekend later than requested for a perfect Ragner Carolinas Trail race YHC got the nod to do my thing this past Monday morning at the most proper bootcamp workout west of I77 in Fort Mill. Warmup was handled by my main partner in crime ChaChing so you know by the time YHC took over the upper body was already smoked.
Choose the harder option I’ve been told so we performed some Circle of (insert painfull exercise here).
Circle of Merkins, hold plank and critique all possible things that can be critiqued and even some that cant is expected by the PAX while observing the victim complete 10 merkins. Pass the pain to the right and let the critiques rip. One round was good so we went straight into the Circle of Hump. Same theory just more inappropriate comments from the PAX while each participant performs his best monkey humper. Two rounds of hump were performed because a true HIM never wants to deny her an encore if requested. Next on the docket was the Ring of Fire. That finally ended after two rounds or approximately not a second before everyone had red indicating fluid leaking from some area of skin directly covering a pointy joint. Sorry guys but just chalk it up as mental toughness. Could always be worse, think fire ant infested grass outside of Winthrop basketball gym. Thanks Packman for the memories and mental toughness.
Mosey to the wall beside BestBuy for some BTW, shoulder tap BTW, and some burpees before heading to the Home Depot parking lot.
Get your crawl on ladies. Each PAX perform one loop around the greenspace before running to the Lawn and Garden entrance and back. Methods of transportation around the loop were as follows: Bear crawls, crab walks, crawl bears, inchworm, then one last loop of bear crawls. Mosey back towards Pets Mart and perform some team staggered sprints from crosswalk to crosswalk. Great job guys pushing each other and encouraging until the end. Finally make it back to COT for a quick round of Cha-Cha Merkins since all snowmen love to dance before the Count-A-Rama, Name-A-Rama, P&P, Anouncements and closing prayers by YHC. Thanks for the opportunity Jedi and to the PAX for hummoring YHC with my requests. Warm Hugs for Everyone

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A Darth Visor Backblast

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I came across this backblast while trying to find something to say about Darth Visor’s passing.  After reading it, I figured what better way to learn a small something about the man he was, than to “participate” in his VQ.

Other than not having an outhouse or a baseball field (we used road by the playground and the track), I kept the Weinke as close to the original as I could.  It was surprisingly easy to tie the IR race.

After finishing, I let the PAX know who was responsible for the Q, and had some time left for ab lab.

COT

We finished up with some good discussion and prayers for Darth Visor and his family.

Thanks Bones for the opportuNITY.

The original backblast:

Virgin Q – Darth Visor – It’s about time Back Blast – 6.23.15

  • When: 06/23/15Where:

    The Pax: Hickory Stick, Trojan, Light Bulb, Sketch, Green Bean(@F3ATL), Gear(@F3theFort), Boomer, Foghorn, Def Con 2, Nacho Libre

    QIC: Darth Visor

11 PAX joined the party at THE RUBICON for a VIRGIN Q by Wardaddy in charge. Great to have @greenbean from F3Atlanta and @Gears from The Fort join in the GLOOM.

What had happened was…

7:00 sharp we mosey to the slice of heaven between the diamonds for a little warm up

Starting Position…Move….In Cadence….Exercise

SSH

Squats “really missed GRITS” was going to have him demonstrate proper technique

EW

Cotton Pickers

Feeling loose – we mosey

The Thang

1-2-3 ‘s lovely learn’t this’n up thar in fort mill region.

Partner Up and head for the outhouse…partner sprint around outhouse while other partner commenced to exercising!

100- step ups

200- dips

300 – LBCs’

Whew 10 count needed.

Let’s mosey to the ole ball field for a slight twist on our old favorite IR. PAX you got’s to sprint….not jog when its your turn. So we turned up the heat with a little team race – IR around the ballpark. Losers get to enjoy OYO 15 Burpees.

Trojan takes early lead for left side, then Boomer hits high gear to pad the lead, Hickory Stick notches one for the right side, and someone hit the speed switch for Light Bulb and it looks like left side is going to “run away” with it BUT amazing speed from Nacho Libre, Sketchy, and Gears even things up by the time we pass home plate.

Strong Showing by both teams BUT WE TIE AND EVERYONES a LOSER.

15 burpees for all and all for the PAX

Outfield Fence for little Wall Squat to catch our breath.

Let’s Mosey to THE HILL

Merkin Ladder 10 down run up hill 9 at top back down 8 back to top 7…all the way to 1 MERKIN.

COT and BOM

Much to be thankful for…GBABY arrives for WD,  remembering Foghorns wife – expecting, Mufasa’s back.

Moleskin

There was some more Beatdown but who can really remember it was soooo long ago.

Pleasure to have led you men, inspiring, fun, makes me feel good at 6:15 AM on beautiful 2sday AM

Sorry CRACK, MUFASA, Grits, Peanut, Stang, and other faithful had to miss…we’ll get you next time.

NEXT DARTH VISOR Q coming soon to the Gloom near you F3Alpha.

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10/1/18 – Quagmire BackBlast – 4 Corners to Kick off the Week

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10 HIMs joined YHC to kickoff the week and the month with 4 corners of pain.

Warmup

  • Mosey around the parking lot
  • 35 Side-straddle-hops
  • 12 Windmills
  • 11 4 count merkins
  • 20 4 count mountain climbers
  • 20 4 count Moroccan Night Clubs

Mosey to parking lot corner & partner up for accountability and encouragement

We’ll be doing a workout at each of the 4 parking lot corners, about 50 yards apart. We’ll start with 1 rep and we’ll be going to 11.

Corner 1 – Burpees, Corner 2 – Merkins, Corner 3 – LBCs, Corner 4 – Jump Squats

Total Reps = 66 each corner/exercise & ~2200 yards

Mosey back to corner 1

  • 10 diamond merkins, sprint to Corner 2
  • 10 wide arm merkins, sprint to Corner 3
  • 10 diamond merkins sprint to Corner 4
  • Mosey to Corner 1
  • 10 wide arm merkins, sprint to Corner 2
  • 10 diamond merkins, sprint to Corner 3
  • 5 burpees, sprint to Corner 4
  • Mosey to Corner 1
  • 10 diamond merkins, sprint to Corner 2
  • 10 wide arm merkins, sprint to Corner 3
  • 5 burpees, sprint to Corner 4

Mosey to COT

1 minute left – Captain Thors to 5×20

COT

Announcements

  • Ragnar
  • #218in18

Prayers

  • Family routine
  • Marraiges
  • Brothers getting married (with broken foot)
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Six every 3 at Quagmire

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Quick disclaimer, then to start, a volunteer PAX chose 3/6 out of 3/6, 4/8, 5/10. So, 6 burpees every 3 minutes, or the best the Q to do to maintain that throughout the workout.

Then, it was:

Mosey to Home Depot w/ BK’s, HK’s, SS’s.

6 every 3.

Warmup w/ SSH, WM’s, Flutters, MNC’s, 1-leg scissor lifts, etc.

6 every 3.

Six balls in parking lot. At each do 1 then 2,3,4,5,6 reps w/ mode of transport:

  • Broad Jump / Toe squats               6 every 3.
  • Crab Walk / V-ups w/ 3 sec hold               6 every 3.
  • Lunges / Squat Thrusters (leave ground)              6 every 3.
  • Bear Crawl / Donkey Kicks                6 every 3.
  • Straight Suicides / Monkey Humpers               6 every 3.

Jog, sprint behind HD to People Chair wall. 3 x we did PAX count 5 sec each x 12 = 1 min each time. Run across to opposite wall.

Jog to red balls. Half group went to ball 2, 4, 6 and did that many bombjacks. Other half did American Hammers.                       6 every 3.             Switch groups.

Jog back, finish with 10 Panther Pound  Eagle Pound Burpees (minus the roll on the macadem). We had done our best to stick to 6 every 3 but with some improvisation and timing issues, probably ended up around 58 or 68 burpees.

A brief discussion about the clock of your life. Where are you on the clock right now? What are things you want to do in that time? Is there anyone you need to talk to in that time…and how much time do they have left?  YHC has a strained relationship with parents and they are further along on the clock.

YHC’s clock with lifespan of 72 is 8:36.

Announcements, Convergence 9-29, Ragnar 10-5, .Praises, Royale for new 1st F leadership role. Thanks Jedi for the opportunity and for taking us out. Thank you PAX for following.

 

 

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Homecoming Season

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Thanks to Peg for the opportunity to lead!  It was something different today and it was fun while it lasted.

Let’s get to it… shall we?

Mosey to empty-ish parking lot behind Bagel Boat. (Hi, NASA’s twin brother on moving truck!)

Warm-O-Rama:

SSH x 30, Windmill x 10, Hillbilly Walkers x 10, Weed Pickers x 10, Peter Parker x 10, Parker Peter x 10, Mountain Climbers x 10, Honeymooner/Downward Dog x 2

The Thang:

Split into two teams… 4 vs. 4 FOOTBALL in the parking lot (at 5:15 A.M.?… you betcha!).  1 or 2 hand touch.  Witch Hunt as all-time QB due to an odd number (did I say Witch Hunt?… I meant Ryan Leaf).  Parking lot light to handicap signs were end-zones with parking spaces in the middle serving as a first down marker.  If a team scored a TD, 5 Kraken burpees to the defense!

***Crazy Cat Lady Sighting*** ***5 Burpees***

We played with each team getting 3 possessions.  Highlights included: Respectable Olaf with the catch of the day, Shakespeare getting burnt like toast on defense, Shakespeare dropping passes on offense, and no injuries.  I can blame a lot of things on my performance today… the rain, the gloves, lack of sleep, the QB… but it was simply, just me.  Can’t wait for some redemption…

——————————–

After our Homecoming football game, we moseyed back over near COT area because it was time for the Homecoming Dance!  3 songs with exercises in cadence to the beat (not really, but that was the idea).  Songs were a throwback to when I was in high school… why not?  After each “dance” we did a little something in between.

Song 1: Pretty Fly for a White Guy – The Offspring (note: apparently played at Witch Hunt’s wedding)

  • Crabcakes during instrumental/”give it to me…” parts
  • Dying Cockroach during verse
  • LBC’s during the chorus (missed the first one)

Break in between:  People’s Chair near Bowl N’ Bounce, 1 person at a time come off wall and complete 5 sandbags curls, stand up when all have completed.  After which, we did an Indian Run with sandbag starting up front, passed to the back of the line, once it reaches the person at the end they run it to the front and start passing back again.  Came up with this idea a few days ago and wanted to see how it was.  It wasn’t fun.

Song 2: Where The Party At- Jagged Edge

  • Imperial Squat Walkers during instrumental/verse parts
  • Side to side ski jump/strides (something like that) during the chorus
  • Overhead press/raise the roof during the “oh ooooohhh…” parts

Break in between: BTTW, starting at the end one person at a time complete 1 burpee, all come down when everyone has gone.

Song 3: Smooth Criminal- Alien Ant Farm (idea courtesy of Jedi… RIP… errr, thanks I mean)

  • Shoulder taps during instrumental
  • Plank Jacks during verse
  • 1 merkin for every “Okay” in the chorus… it’s a lot

Cut short of the end to start COT on time.

Announcements:

read the newsletter, Ragnar, Fast Five, Convergence, etc.

Prayers:

missing boy and family in Gastonia, continued recovery and support for people affected by Florence.

 

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GC 7/10

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7 bootcampers and 5 ruckers showed up for the buffet.

After a disclaimer by Olaf, we went our separate ways and bootcampers mosied around HT and started COP.

COP – MNC x 15, IW x 15, LSS x 10, Merkins x 10, PP x 15

We then made our way to HT where YHC had set up some cones for the main event.  PAX did 7s (but really 8s) of big boy sit-ups and burpees, bear crawling to the first cone and crab walking back.

For the main event, PAX did suicides starting with 1 SSH x 10, 2, 1 SSHx 10 Plank Jack’s x 10… Building up to 4, 3, 2, 1 SSH x 10 plank jacks x 10 bomb Jack’s x 10 and ski abs x 10.  We then rotated through again with squats, lbcs, monkey humpers, and diamond merkins.

After the main event we sat on the wall a did some burpees, and finished up with some mary.

Met up with the ruckers for COT.  Sweti coming up, read your newsletter.

Thanks decibel for the opportunity to lead

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