Tag: Uber

We jumped the fence, but could not escape the Ring of Fire

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Thirteen men were present for the workout at Alcatraz.  Four pax arrived early for a 3-mile run with pull-ups (mini bootcamp).  Geronimo came early to set up his half hour of pain.  It looked like we were in for a difficult hour.  After a quick disclaimer, YHC began with the standard warm-up exercises:

SSH x 20

Imperial Walker x 15

Windmill x 10

Plank stretch

Next, we ran across the baseball field near the pitcher’s warm-up cage to the top of the hill.  Once up the hill, we did 5 burpees…Trucker complained so we did 5 more.

Next, we ran back to the baseball field next to the restrooms.  We partnered up for a series of exercises.  Partner 1 performed an exercise on the field while Partner 2 ran across the field, jumped the fence, ran up the hill, and performed an exercise.  Flip flop once complete.

Exercises:

Round 1 – Merkins (1) , 5 bomb jacks (2)

Round 2 – LBCs (1), 10 bomb jacks (2)

Round 3 – Balls to the wall (1), Run to fence and back (2)

Round 4: Burpees (1);  5 bomb jacks (2)

Next, we jogged to the bottom of Hill. We ran up backwards to the street sign and forwards to the top.  Back down to the bottom and repeat.  Once we were at the top, we ran back out the parking lot for Geronimo’s Q.

We started at the field where there were three medicine ball.  We split into three groups behind each ball.  The first person threw the ball and did an exercise, the next person did the same. Essentially, an interval run with a heavy object.  We did three rounds of this exercise, switching the balls between the teams.  At the end of each round, the winning team got to decide the penalty exercise for the other two teams.

Next, we moseyed to the basketball court where there was a circle of cones laid out.  Each cone had an exercise written on it.  Complete the exercise, bear crawl to the middle, five burpees, and bear crawl backwards to the next cone.

Great work by everyone today!

 

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The Sweati Alternative

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6 PAX thought they chose an easier option than the CSAUP #Sweati and posted at Alcatraz, not knowing that Skate or Die and YHC had some terrible ideas lined up. After the disclaimer, Skate or Die had the PAX mosey to end of lot and circle up for warmups… ssh, plank, mountain climber, Merkins, ssh. Then mosey along path to the infamous TC hill and to bottom for the beast (6 trips up, 6 stations per trip, 6 reps per station), 1st trip burpees.  Q modified weinke after reaching top of hill due to lack of oxygen. Lunged walked from top of hill to near the pull up bars, combination of curb walks w/ Merkins and curb crab-walks w/ dips.  Dynamic stretching back to top of hill and back to pull up bars, then 2 rounds of sprints along that stretch of road and then finally down to the bottom of the hill and back up. Finished first half with a round of Mary. YHC took over and mosey towards pull up bars, bypassed the bars back to the parking lot. Grab a 60lb sandbag (PAX were surprised they didn’t see the hidden gem) and we Indian walked handing the sandbag off back to the pull up bars. Broke the PAX into 3 groups of 2. 2 PAX switched off at the pull up for AMRAP while 2 PAX did sandbag tosses from one tree to the next while 2 PAX ran the path from the pull up bars to the top of hill and back. Once the PAX tossing the sandbag, were completed they swapped until all PAX completed all 3 stations. Mosey to bottom of hill, 10 merkins, 10 squats, sprint up hill to pull up bags to collect sandbag. mosey with sandbag back to parking lot for another round of Mary.

Appreciate PAX for posting for another day of #BAOPS.

Prayers for our brother CASH.

Trucker

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Rust removal via building pyramids

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22 HIM descended upon Golden Corral, 6 of whom opted for the Fire Ant.  Prior to arrival YHC wrote out the exercises with sidewalk chalk around the grounds and was quickly reminded how rough the parking lot surfaces were around the grounds.  While it made for a few challenges to write things out, all was sketched legibly enough for the attending PAX to enjoy.   The fun was about to begin.

The boot campers ventured off with YHC around the A/O grounds.  Cabana Boy and Slow Jams were also present but YHC could not find them in the tags.  Cobains.   YHC was coming off a week of vacation and looked forward to getting back out with the PAX.  It was time to roll

Here’s what we did.

Mosey to Grace Presby parking lot for the warm up (just before the signs went up for voters).

Imperial and Hillbilly Walkers x 10 (D/C and I/C – Olaf  decided to make the exercise literal

5 burpees after each

Low slow squat x 10 holding into people’s chair after the 10th rep to do the following (all D/C and in cadence)  Morroccan night clubs x10, air press x 10 and shoulder tap x 10

Recover to standing position for 5 more burpees before 15 SSH D/C I/C and off to the Harris Teeter wall for:

Wall Sits while each PAX did 3 burpees.  Cha Ching had the best burpee form.  YHC did not.

Mosey to the back lot, into the fresh country air with accompanying humidity and the main event: Partner Pyramid Work – DORA style.

PAX paired off – 16 made for 8 teams of 2.  While Partner 1 started the pyramid, partner 2 ran to the opposite end of the lot, through the clean smelling aforementioned air, did an assigned exercise for each trip and returned to switch off, picking up exercises where the partner left off on the pyramid.

Run #1 & 5 – 10 burpees

Run #2 & 6 – 10 squats

Run #3 & 7 – 10 diamond merkins

Run #4 & 8 – 10 wide arm merkins

The pyramid was 10 lines total – 5 lines down and 5 lines back up

10 burpees

10 burpees and 20 squats

10 burpees, 20 squats and 30 merkins

10 burpees, 20 squats, 30 merkins and 40 flutters

10 burpees, 20 squats, 30 merkins, 40 flutters & 50 jump squats

50 jump squats, 40 flutters, 30 merkins, 20 squats & 10 burpees

40 flutters, 30 merkins, 20 squats & 10 burpees

30 merkins, 20 squats & 10 burpees

20 squats & 10 burpees

10 burpees

Work was done around a little mumble chatter (but just a little), PAX got better and finished just in time to mosey briskly to COT for a 1-minute geometry class.  A protractor ab exercise was completed for 60 seconds at varying degrees.  For some reason, 0 degrees was the preferred choice but we never quite got there.  At 0600, we called time and circled up for name o rama, announcements, prayers and praises

Announcements:

Convergence at WEP on 7-11

Classroom ready notebook fundraiser is in full swing and runs through the end of June.    Questions – reach out to Bonsai.

Praises were offered up and prayers were offered up for those battling addictions and for families as well.

NMM – In a time of crisis, all of us benefit from routines, disciplines and accountability – staying true to the values and standards that make us the leaders we are called to be – at home with our families, at our places of work and in our community.  In any crisis, a person can only rise to the level of their training.  As we work our way through this pandemic it is YHC’s hope for all PAX that they look around and know that no matter what they are going through, we all can use the unforeseen events of the past months as opportunity to enhance our resolve, encourage one another and to help one another accelerate in our development of all dimensions – physical, mental, professional, spiritual, the list goes on.

My thanks to Lutefisk for the call out and opportunity to Q.  It was good to get out in the gloom and accelerate with a great group of #HIM.  I’m thankful for all of you.

Honored,

Cyclops

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In honor of Yoshi turning 13

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I had the privilege of Qing for the first time in quite some time. Thank you for the opportunity, 38 Special!

In honor of my son turning 13 soon (an American teenager!), most rep counts today were 13 in nature, single count for most of them.

4:45 was a run to Palmetto West and back

5:00 was more running past Lakeshore Christian Church and through the stairs backway to the Pantheon

5:15 boot camp and runners split. Disclosures stated.

Small warm-up with SSHs, various leg stretches, and windmills.

Ran to backside of TC Elementary to gradually rotate around the school and did 3 exercises per random location to include:

Reverse Lunges, Bench Jumps, Incline Merkins

Turkish Get-ups, Air Mountain Climbers or Goofballs, Lunges

Merkins, Jump ups (super high), Bear Crawls

Pull ups, Broad jump, Cross jumps (creating a cross)

Mountain climbers, High knees, Spiderman crawls

More bear crawls, Jump down from benches focusing on solid landing, Dips

75% effort level sprints X 2, Bear Crawls

Thought about stealing the Broga-boyz shoes – (yes, this was an exercise)

 

Then on to Circuit Training: The timer was the jump rope to 100 and then we rotated.

Shoulder press with a Spartan bag

Sandbag pickups and over the shoulder throws

KB individual curls

Band curls

 

Ended with various ab exercises as a group to include, but not limited to: Starfish crunches, Side crunches, Cockroach, and everyone’s favorite, Russian V-twist get-ups.

COT to include announcements, LOTS OF PRAISES, and some prayers.

Blessings to all!

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Bright Colors for #F3forFaye

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Yesterday Spiderman & YHC had the realization that we were Qing at the same site today…I had the Golden Corral bootcamp which means he had the Fire Ant Ruck beat down. It’s always good to shake things up so we decided to do just that for this mornings edition.

As can be the case with our own lives, we sometimes over-complicate a workout and stray from the simple but effective model. I’ll go ahead and cut to the chase, I think this was certainly effective but it overshot simple pretty quickly. But hey, we were just looking to give the other 17 PAX that joined us an opportunity to chatter at our expense.

Enough rambling, here it is. We combined Ruckers & Boot Campers (wait, you can’t do that…oh yes we can) and split the combined group in half. We had 4 corners established covering most of the parking lot (corner of Harris Teeter to Red Bowl to the insurance office to the dog wash place). It was a large square-ish figure. Half went with Spider Man and half came with me.

Each corner had a sheet with exercises written on it but here’s the kicker, don’t just jog from one corner to another. Get on it. The ground is wet but “well lit” so you do you but GET IT.
For those present, you can remember all the fond times you had of poking the Q’s about how “things look better on paper” or “I bet these seemed easier in your head” or any number of other completely appropriate jabs that were thrown while trying to figure out the Ruck logistics but none of that matters ’cause you loved it and this is peer led (remember…we’re not professionals).

Corner 1 (with Rucks):
(5) 8-count Body Builders
(10) Squats
(15) Bent over rows

When your group is done, sprint

Corner 2 (w/o rucks):
(5) 8-count Body Builders
(10) Box Cutters
(15) Diamond Merkins
(20) Butt Kickers

When your group is done, sprint

Corner 3 (with Rucks):
(5) 8-count Body Builders
(10) Squats
(15) Bent over rows

When your group is done, sprint

Corner 4 (with Rucks):
(5) 8-count Body Builders
(10) Heels to Heavan
(15) Hand-Release Merkins
(20) Butt Kickers

Sprint back to Corner 1.

We did this full evolution about 3 times then brought the group back together for something we unknowingly stole from Tinsel (plagiarism is the finest form  of flattery, right?).
1 Merkin : 4 Shoulder Taps and we made it to 8:32 before having to cut it short for COT.

Important to remember today why we wore the bright colors. Remembering a little girl, Faye, whose life was too short but her impact will be far-reaching; to families and communities her or her family never knew.

Announcements: In the words of the eloquent Mainframe, “Read your da*n NEWSLETTER.” Hey, he’s right.

Prayers: Family members in battles for their lives. Communication in marriages. Cash’s recovery. Kids healing from broken bones.

Until Next Time.
Spiderman & Maximus

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Olaf coupon buffet at Golden corral

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My knee was still recovering so minimal running was on the buffet. Luckily I have more than enough coupons to entertain the PAX crammed into my garage so the couponmobile was loaded down and sitting low rolling into the coral.

Short mosey after disclaim was disclaimed over to a warmup a Rama. It’s been too long since the actual workout so I’m going to list some of the staples I usually go for along with a few I remember.
Lots of SSH to start. I remember a comment about my knee must not hurt to do SSH so I made sure to add a couple 20-30 once the mumble chatter started for good measure.
Then a magnificent Peter Parker followed by Parker Peter screw up by YHC.
Then it wouldn’t be a snowman Q without a full circle of hump.
A little longer mosey to the church parking lot across the street where the coupons were organized into a painful sequence starting with picking up something awful and awkward and ending with battle rope AKA hose tug.

Oh and don’t forget the timer to rotate obstacles being the pull-up dead hang as the center attraction.

Everyone got better except DoaH and Spiderman who chatted the whole time like two schoolgirls at summer camp. Anyways it’s always an “interesting” time and muscles you don’t normally use were sore for days following.

Thanks for the opportunity to lead Lutefisk.

Until next time stay frosty my friends.

OLAF

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11/20/2019 Pantheon Backblast

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‘BACK-blast’ or rather Back workout day at Pantheon.  Brought out Pandoras Box ( travel trailer with gym equipment ) for alternating partner work.

Warmup:  2 rounds of Side Straddle hops, Low Slow Squats and Carolina Dry docks x 10 reps in cadence.  2nd set at faster cadence.  Add’l set of Front Straddle hops ( seal jacks ) with tight body to activate the back muscles.

The Thang:  2 Full rounds

  • TRX – 15 reps of wide, med, and close grip x15 reps – Partner:  mac tar jai,
  • 35lb battle ropes – 15 reps of full, medium and close motion – Partner:  plank hold,
  • Slam ballz – 3 sets of 5 reps w/ 20, 16, and 12 lb ballz – Partner:  25lb standing chair DB rows
  • Pullups – 3 sets of 5 reps – Partner:  25lb DB pullover,
  • Deadlift – 3 sets of 5 reps w/105lb barbell – Partner:  12lb wide range American Hammer

Intermezzo:  3 sets – Reverse ballz to the wall walks – Partner:  5 sec fence pull-up hold

Cool down – Back stretches – 10 reps each of wide arm circles ( backward/forward ), body huggerz, Carolina Dry Dock stretch, Honeymooner stretch.

Prayers/Praises – Clean Cancer Scans, Patience around holidays with family, work travel.

Announcements – Clave Boss Christmas festivities.

Thank you for the assistance in repacking the trailer.

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8 Extra Pounds

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Twelve of Fort Mill’s finest met at the Harris Teeter on a perfect late fall morning.  While two set off for a ruck workout, the other 10 joined YHC and here is what they did:

Take a big loop around the HT parking lot and meet up at the white VW near the back of the lot.  Everyone pick up two bricks and mosey to the Green Olive Grille for COP:

Circle up and drop your bricks for SSH x 25 and 10 windmills.  Pick up your bricks and everyone in cadence for:  merkin x 10, squat x 15, imperial walker x 20, jump squat x 10, LBC x 20, hello dolly x 20, American hammer x 20 , diamond merkin x 10, Morrocan nightclub x 20.

Mosey to the back of the main parking lot, put your bricks into a pile, and then mosey to the front of Harris Teeter (about 50 yds).   Form two groups of 5.   The first group runs to the pile, picks up a brick, and runs back to the start point.  The second group does the same.  Rinse and repeat and until all the bricks are moved.   Once all the bricks are moved, repeat with two bricks per person and move the bricks to the start point (full disclosure – this was not how this was supposed to go!)

Mosey back to Green Olive grille and circle up for Jack Webb  (1:4).   We got to 7 merkins and 28 overheads with bricks before YHC’s form started to fail.

ABLAB with bricks:

Flying flutter x 20, V-up x 10, Superman hold x 3, X’s and O’s x 10.  Close with the body destroyer.

COT

I’ve been away from this AO for a while and it was good to see many new faces this morning.  What perfect weather for a boot camp!  Dark Helmut and Olaf provided the usual chatter  – thank you, gentlemen.    It was a pleasure to lead the Pax today and I hope you enjoyed the workout.

Announcements, Prayers, Praises:

Read your newsletter:   Saturday convergence at The Fort, Thanksgiving convergence, Xmas party all coming up.

Prayers for:  Kenyan and his family, a family member with recurring cancer, Olaf on his Spartan race.

 

 

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A cool, Shady, 38 degree Special morning

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11 PAX woke up on a cool Saturday morning in November of 2019. Little did any of them know that immediately after the disclaimer they would be headed for the much maligned Tega Cay Drive hill of pain.

The mosey immediately headed that way as YHC (38 Special) led the PAX down the hill. Everyone circled up for 25 SSH, 15 Low Slow Squats, and 15 mountain climbers.  Some good Saturday morning mumblechatter including some compliments about the length of certain PAX’s shorts and the decade in which they might have been procured.  That was plenty “warm up”.

The Thang: Part 1

PAX counted off by 2’s. 2’s were instructed to run the 150M hill backwards. Team 1 to lag behind so eyes were going forward and backward. YHC was pleased to hear Team 1 offer quality mumblechatter on the way up in the way of encouragement.

At the top of the hill, everyone ran back down and Team 1 took their turn to run backwards while Team 2 pulled mumblechatter duty.  Now that every quad was suitably inflamed it was time for phase two of part one.

Until YHC’s time was out, we would run 11’s.  Starting behind the western baseball diamond, double count stepups. Run the roughly 100m to to the benches just before the pullup bars and do burpees.  If, somehow, anyone were to finish, it would have added 2k to their bragging rights. Some got to 4 step ups left, others 6.

YHC used the last minute of his time to speak briefly about pushing oneself in order for the group. The above was selected not because I could kill it, but because I knew I could do it with commitment, and without killing myself, and sorta, maybe tried to encourage others to do the same.

The Thang: Part 2

Shady took over and wasted no time running the PAX over the baseball field and into the parking lot, stopping near the playground.  Everyone paired up for what Shady said would be your ‘basic’ Dora. There was a brief lament about the lack of bricks when one of the PAX brought to everyone’s attention that there were some large rocks at the bottom of the trail.

If YHC were a geologist, he’d have called these rocks “boulders” (any rock with a diameter of > 25.6cm)…

Run back up the trail and into the playground.  Round one of the Dora was
100 – Hand Release Merkins
200 – Shoulder (boulder) Press
300 – Flutter

YHC wants to point out that the first two parts of that set were brutal.

When the set was over, Shady spoke to the PAX about his word of the year and encouraged everyone to think about theirs again. Some of the PAX talked briefly about their words as well. After this 10 count was concluded it was time to move onto round two.
100 – Incline rows
200 – Boulder curls
300 – LBC

YHC would also like to point out that the incline rows, while being sufficiently difficult, made some of the PAX look utterly ridiculous, and as most of us know, PAX would allow any of their brothers to look that ridiculous without drawing a great deal of attention to the fact.  It’s just good manners.

Time ran out during the LBCs and there was one more run down into the woods to return their boulders to their homes.  Joined up at COT.

Announcements: Thanksgiving convergence on 11/28 @The Ranch, HTL convergence on 11/23 @WEP and the Christmas Party 12/6 ~Baxter area. Everyone who knows Kenyan is invited to join the celebration of Life for his departed wife that morning.

There were also some prayers and praises lifted up to Sky Q’s consideration.

The PAX dispersed…

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FBBD

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8 Men for a Full Body Beat Down (FBBD).

The Thang

Short Mosey for COP

  • SSH
  • IW
  • Potato Pickers
  • Mountain Climbers
  • Windmills

Big Lap around the Soccer Field, enter on parking lot side

Leg Section:

  • No Surrender
  • Monkey Humpers
  • Dan Taylors
  • Gorilla Squats

Big Lap around the Soccer Field down to Amphitheater

Core Section:

  • LBC
  • Flutter
  • Peter Pointer
  • Dying Cockroach
  • American Hammer
  • Boat and Canoe

Big Lap around the Soccer Field to the Carpool Drop off

Upper Body Section:

  • Ascending Curb Crawls to 11
  • Makhtar N’Diayes
  • BTTW
  • Makhtar N’Diayes
  • BTTW
  • CDD

Big Lap around the Soccer Field to the end of Carpool Drop off

10 Burpees OYO

Mosey to COT for Body Destroyer and BOM

Announcements

HDHH at Amor Artis tonight

Nessy this weekend in LKW

Watch D.O.G.S at TCES

Read your Newsletter

 

Honor to Serve.

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