Tag: Twister

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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Sprinting in the Corral

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The day started with 4 PAX for extra credit, Dark Helmet, Mainframe, Cake Boss and YHC. We did some hill repeats behind the apartment complex.

We headed back to the Harris Teeter parking lot and the crowd was anxious to get started, 7 ruckers went their way led by Mainframe and 11 bootcampers joined me for the following:

MOSEY and Warm Up:

Windmills
Moroccan night clubs
SSH
Low slow squat
Low slow merkin

MOSEY to Green Olive parking lot for the real thing, going across the parking lot (approx 30 yards) back and forth with different methods of transportation:

10 burpees
Duck walk
15 wide arm merkins
Sprint
20 squats
Bear crawl
25 curb dip
Sprint
30 flutters
Lunge walk
25 merkin
Sprint
20 shoulder taps
Crab walk
15 CDD
Sprint
10 diamond merkin

clearly some PAX sprint way faster than a couple of whiny yoggers.

Next up and lot of chatter for this one:

Captain Thor

Rinse and repeat parking lot circuit with a twist:

10 burpees
Duck walk
15 wide arm merkins
NUR
20 squats
Bear crawl
25 curb dip
NUR
30 flutters
Lunge walk
25 merkin
NUR
20 shoulder taps
Crab walk
15 CDD
NUR
10 diamond merkin

With less than 7 minutes to spare we added some more ab lab:
50 lbcs
10 big boy
50 lbcs

Back to COT to meet with the ruckers and one runner (Twister)

Announcements:
Marriage strengthening Book study at bagel boat after Poopdeck/tugboat for the next 9 weeks every Thursday at 6:15 ish
FOR MEN ONLY is based on how to understand women and will help to understand our M’s and be better husbands contact Homebrew for more info.

Ruck Flag handoff to mainframe due to Routers’ injury, prayers for him and all injured pax.

 

Thanks Lutefisk for the opportunity to lead.

Tinsel OUT!

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Litter Bugs and 4 Corners

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Birthday Q with a good crowd. Humbled.

Mosey to the big lot by Empire, the plan was to do some dynamic warm-up, unfortunately, one large vehicle kept me from setting up the majority of the morning here. Little did we know that dodging trash was another thing.

Back and forth across the lot
high knees, butt kickers, windmill walkers, squat walkers, karaoke L, karaoke R, toy soldier
…. and enough dodging trash, mosey over to the Lowes lot
power skip, bear crawl*2, 75% run, 100%, 100%

mosey to the lot by Persis and circle up
Freddie*10, Morrocan NC*10, Carolina DD*10, OH clap*10, dying cockroach*10, richard simmons*10, HR merkin*10, imperial walker*10, LBC*10, hillbilly walker*10, flutter*10, LS squat*10, shoulder tap*10, windmill*10, rosalita*10, calf raise*2*10, Travolta*10, monkey humper*10

split in 4 groups for 4 corners, hit a corner, back to the middle for 5 makhtar n’diayes between every corner, corners included
10 stationary lunge, 10 shoulder taps IC
10 inchworm, 10 SSH IC
10 scorpion DD IC, 20 OH claps IC
10 HR merkins, 10 hillbilly walker IC

Find some grass for a full 10-40 Jack Webb (with a couple on the backtop)

Little did I know that at this point there was some expectation of a Matt Foley (Jack’s less intelligent younger brother) … we’ll do 2 next time

back to 4 corners, flip the boards for a second round, no middle this time, clockwise rotation
10 hello dolly IC, 10 seal jacks IC
10 donkey kicks, 10 weed pullers IC
10 plank jacks IC, 10 squat jumps
10 V-ups, 10 flying squirrel

time. back to COT.

prayers for Cash, among others.

Honored and humbled by the quantity and quality of PAX, a who’s who of HIM.

Looks like we made it,

Barry Manilow
–

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Disco inferno with DJ Twister

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Twister was up to getting the group awake this am with some 70s TV trivia which is good for the respect crowd but very challenging for those of us born in the late 70s…and even an 80s in there.  Since YHC controlled the weinke but not the jams, all was good.  Disclaimer was given as the sweet melodies of 80s rock played in the background, and a brisk mosey ensued to the track.

Warmup of SSH, windmills, imperial and hillbilly walkers, merkins, low slow squats for counts ranging from 10-25 got the blood flowing.

Boss Hogg took off for loops on the track given the nursing on the shoulder while the rest of us counted off in 2 splitting into groups.  Here’s the game: name the 70s TV show tune played by DJ Twister and avoid the 5 burpee penalty.  While you’re thinking of the song, do the name of the exercise called off by Shady below with a minimum and maximum number associated (this was adjusted very quickly b/c some people watched a lot of TV growing up!)

  • 10 hand release merkins
  • 20 squats (10 min)
  • 25 CDD (10 min)
  • 30 lunges (10 min)
  • 50 plank shoulder taps (20 min)
  • 40 ski jumps (20 min)
  • 60 calve raises (30 min) – out/reg/in
  • 20 diamonds (10 min)
  • 50 SSH (25 min)
  • 25 merkins (10 min)
  • 40 mountain climbers (20 min)
  • 30 American hammers (20 min)
  • 30 plank jacks (15 min)
  • 50 LBC (25 min)

We rinse and repeated through most of the list but the minimums were removed a second time through.  With about 15 min left, we ran around the track stopping at each 100 yard corner where we did some core (for the most part).  1st corner was 50 LBC, 2nd corner was 20 big boy (and some monkey humpers for our our track walkers passing by), 3rd corner was 30 American hammers, and 4th and final was 30 flutters.

With about 5-10 min remaining, we took our last bit of time to the football field.  Lining up on the goal line, we ran back and forth from the goal line to the 10 yard, back to goal then to 20…all the way to 40 yard line.  At each 10-40 yard line, we did 1 burpee for 10 yard up to 4 burpee at 40 (so a total of 10 burpees + the running for those of you who struggle with quick math!).  Once back on the line, there was time for a 10 count along with a message about being intentional.  Be intentional with the exercise, be intentional with your kids at home and at their activities, be intentional with your wife – pay attention to them!

Once everyone caught their breath, we rinse and repeated the lines and burpees – crowd favorite!  Once said and done, we did a mosey back to COT for closing ceremonies.  All in all, great morning and great push from the PAX.  Enjoyed it as usual and thanks to Manziel for the opportunity!!

Shady

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WOW!!! 26 for the Ballroom.  25 BCers and 1 IR’d walker.

Workout – Blast from the Past.

 

As if last week’s focus on 70 TV themes wasn’t enough, YHC went in for a return to the early exercon with BLIMPS.

The workout –

Brief warm up of 20 SSH, 10 Windmills and a run around the school to the far side and the “wall.”   At said wall, the PAX executed a round of wall sits whilst the PAX from each end executed two burpess and we worked our way inward.  Followed by BTW.

Afterwards we ran to the field with one lap around the track and divided into four teams at the goal line.  For the remainder of our time here we did four rounds, maybe five, of BLIMPS.  Every 10 yards the pax moved themselves by running, bear crawling, broad jumping and duck walking after the BLIMP was finished the pax ran to the opposite end zone.  What are BLIMPS?

  • Burpees 5
  • Lunges 20
  • Imperial Walkers 15
  • Merkins 20
  • Plankjack 25
  • Squats 30

What was the moleskin?  There wasn’t one . . . YHC was so taken by the 26 pax at at AO he couldn’t think.  However, if there is one it should be this – men, savor every moment with you children if you have them.  Do not complain.  It is amazing and the time is so short when they are little that you cannot comprehend it until they are older.  SAVOR IT!!

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OLAF’S Inchworm Suicide at TheSwamp

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Video Player
Disclaimer was disclaimed and a short mosey was started…. Or so the unsuspecting PAX thought.
So plan is to mosey around the whole outer prerun loop of Rivergate stopping every tenth of a mile to perform an exercise all together in cadance. Once we make it back to Best buy it’s everyman for himself for the next loop. But where does the Inchworm Suicide come in? Glad you asked. Instead of going from one cone to the next you must first go back to the previous cone before proceeding. So start at Best buy and jog to stop sign going towards home depot. Free space ten count, lucky you. Go back to best buy then return past free space and to next cone at turn into homedepot garden section. 10 SSH cadance count style. Next back to cone for free space 10 count then to wall beside Target for 5 over the wall jumps. U get the idea so to save everyone some time bc reading is hard I’ll just list the remaining exercises and post a picture of the workout summary map.

10 burpees to start the party,
Free space 10 count,
10 SSH,
5 wall getovers
10 Merkins,
5 Suicide squats aka goldilocks squats,
10 Chacha merkins,
5 Regular squats,
10 CDD,
5 lunges,
One other uperbody exercise,
10 burpees to end the party.

Warm hugs as promised to all surviving PAX at COT.

Over 4 miles logged by most, suspect the front runners got closer to 4.5miles. Great work gents and thank you to @ChaChing for the opportunity to lead. Until next time
Stay frosty my friends!
Olaf

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Celebrating Shield’s 49th @ Footloose

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Warmup: 49 SSH
Party: 7×7’s = 7 rounds of 7 counts of: Monkey Humpers, Incline Merkins, Peter Pointers, Merkins, LBC’s, Squats, SSH
Happy 49th Shield! pRespect!

Next we mosey’d up and down Confederate St, Indian style. We finished on the far side of Southern Sugar. There we did a wall sit while the 2 ends broke off to do 2 burpees. Another mosey later we were at Fort Mill Church of God running up and down their stairs. I like to call that the Smithers Stair-climb because the first time I did it was when Smithers was on Q. It hurt me back then so I knew it made me better. I try to incorporate it into every Footloose Q now.
Around the corner we found another set of stairs that a few of us ran up and down twice. At the top we circled up for a round or 3 of Mary. Another slow mosey got us back to C.O.T. We prayed.

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A Morning Walk Through Town

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Five men gathered at Veteran’s Park and spent an hour together.  Here is what they did:

After the Pax were disclaimed,  I took a few minutes to ask each person what their ailment was so I had an idea of what we could do today.   For the record:  Maximus (foot), Twister (detached retina healing), Flat Tire (bruised abdomen/ribs -thanks for showing us too), Crab Cakes (groin pull) and Senator Tressel (knee pain and torn calf muscle).    With that, we were ready to get started and since we were standing next to the Veteran’s Memorial, it seemed fitting to recite the pledge of allegiance.  Then the walk began:

Head west on North White Street.  Along the way, we passed the morning crowd at The Fort who were running circuits and doing something that looked kind of painful. ( Yeah, we weren’t going to do much to that today).

Stop at the small lot next to the Springs building and stretch from head to toe.   Continue on to the playground at WEP.

At the playground do 3 sets of pullups (10 reps/set)  Leave the playground and walk to the entrance in front of the Springs Building.

Plank hold/6″ hold for a bit.  Find the grass and do some abwork (pretzel crunch and something else)  Follow the path to the side parking lot of Springs.

On the low roofline of the building, do wall pull-ups (10 reps).  From there we bear crawled across the lot and held a dip position on the curb.  Bear crawl back to the building and do a wall sit (I think).

Walk back to Veteran’s Park.

COT

Naked Man Moleskin

That doesn’t look like much.    Was that all we did?  Oh no!  What isn’t shown is all the conversation that happened during the walk and in between the exercises.  I have known these fine gentlemen for several years and decided that today would be a great opportunity to get to know them better.  We shared a lot of things from when we were growing up, through college and our first jobs, how we met our wives and proposed to them, and how we all ended up in Fort Mill.  Here are just a few of the findings from our hour together:

  1.  Charlie comes from a family of engineers and his dad taught at Lousiana Tech
  2. Andrew has known his wife since middle school and lived in Portland for a couple of years.
  3. Dave turned down Notre Dame University for Villanova and Salomon Bros for Pepsi (or another company).
  4. Tyson was a semi-professional rugby player and proposed to his wife in Ireland (in less than ideal conditions).
  5.  Frank became a Naval officer after college, but left after only 18 months on active duty.

Today was all about the 2nd F, and it was one of those times when people together and there is a certain chemistry within the group.    From the start of the hour to the end,  everyone got into the spirit of sharing, and all the guys were more than willing to talk about their lives.  We learned a lot about each other, poked fun at the things we did when we were younger, and enjoyed a walk together on a beautiful autumn morning.  I have Q’d many, many times over the years and can honestly say that today’s Q was one of my favorites.  Thank you, Charlie, Andrew, Dave, and Tyson for making today’s F3 workout memorable, and one that I will remember for a long time.

Announcements/Prayers and Praises

  1.  Funhouse’s son (Offspring) in Alaska with an infection and low O2 level.  Funhouse traveled to Alaska.
  2. Injured Pax and friends with illnesses

 

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VQ at the Millstone with a Guillermo 1-2-3 Routine and the Presidential Wall of NoN-sEnSe

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The hype was huge, the turnout was moderate for Boss Hogg’s VQ at the Millstone. All 8 PAX in attendance got to enjoy the first day of cooler temperatures. 3 PAX went for a walk…2 with rucksacks and 1 with his arm in a sling. Huge T-Claps to Smithers for showing up while on the IR. The remaining 4 PAX followed the most Boss of all Hoggs on his VQ journey.

The Thang:

Mosey’d from Veteran’s Park to the parking lot across from Puckerbutt Pepper Company
• Stretched arms and legs
• 15 – Gas Pumpers (for my buddy Twister…Respect!)

Mosey’d to the St. John’s United Methodist Church parking lot
• Toy Soldiers across the parking lot – jogged back to starting side
• High Knees across the parking lot – jogged back to starting side
• Lunge Walks across the parking lot – jogged back to starting side
• Butt Kickers across the parking lot – jogged back to starting side
• Carioca across the parking lot and back in the opposite direction
• Shuffled across the parking lot and back in the opposite direction

Mosey’d to First Baptist Church of FM parking lot (home of Footloose!)
Circled up…
• 15 SSH
• 15 Windmills
• 15 Cherry Pickers
• 15 Imperial Walkers
• 15 Hillbilly Walkers

Mosey’d to FM Church of God parking lot
Next up was a Guillermo 1-2-3 routine. For those of you know don’t know (and I would be shocked if any of you didn’t already know this), Guillermo is Dora’s infant brother who does not fully grasp the concept of pairing PAX in 2’s and progressively moving from chest, to core, to legs. Guillermo likes to divide the entire population into two groups. The goal being that the exercising group works out together with focus on form, not speed. In concept, this was a great idea. Given that there were only 5 PAX participating in the Guillermo 1-2-3, one group included 3 PAX and the other included 2 PAX. The routine included:
• 100 Squats
• 200 LBCs
• 300 Overhead Claps
The group not performing exercises got to snake the stairs across the street.

Next up, was the Presidential Wall of Non-Sense! Don’t worry, there is nothing political behind this. The non-sense had to do with the exercise itself. PAX formed a line to begin the border wall. PAX were instructed to hold a tree via the Al Gore or by planking to form the wall. The HIM at beginning of the wall was instructed to run to the imaginary forest to gather more trees for the wall. Trees were knocked down via 1 burpee, 2 donkey kicks, or 3 Bobby Hurleys. Once the HIM obtained another tree from the imaginary forest, he returned to the end of the wall and held it in place via the Al Gore or by planking. The exercise continued until the wall crossed the parking lot.

Finally, with time running out, the PAX mall walked back to COT. The leader of the group dropped out of line to perform 1 burpee, 2 donkey kicks, or 3 Bobby Hurleys. Once completed, they rejoined the group at the back of the line. The process was repeated until COT was reached.

At the end of the workout, Boss Hogg was asked about his VQ experience.  He responded in the words of the great scholar Borat Sagdiyev, “Great Success!”.

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Two Ferns in a Swamp

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YHC was asked to Q at the Swamp by a HIM named Cha Ching (whom was DR and on IR) and I jumped at the request.

We started with a basic Traveling COP with a few stops along the way some SSH, Diamond Merkins, Seal Jax, Ranger (Regular) Merkins, Smurf Jax and Werkin’s. Nobody liked the amount I decided to do but oh well. Those are the reps that I like and I was my Q. We eventually made our way to where I had a speaker and a BOP set up with some side walk chalk.

The Thang was basically 8 exercises each for 1 minute and write down your reps in your parking space. Pretty basic but I love this workout and 4-8 is murders row to the legs.

1. Scorpion Dry Docks
2. Big Boys
3. Ranger Merkins
4. Jump 180 Squats
5. Donkey Kicks
6. Jump Lunges
7. Plank knee tucks
8. Burpees

Then take a run (timed) to the far fire Hydrant by the Home Depot which was shown to the Pax during the COP.

Return winded and then rinse and repeat the 8 exercises but with more reps! Goal was we didn’t have to run the Last lap if 50% or more of the PAX beat their Burpee count. They were successful or lied to me. Most were glad not to run the last lap.

This is a basic bootcamp I know but it will test u and blow u up!

Got to meet a few new PAX and that is why I always like Qing and different AO’s.

Finished up with a COT (announcements, a few prayers and praises and all thankful for another day).

Thanks for the opportunity to lead Cha Ching

I am enjoying this ride I am on and am not sure where it is taking me but all we can do is prepare and train.

TWO FERNS!

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