Tag: Vuvuzela

Yoga Mat is Gear

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Warm Up: SSH, IW, HW, Good Morning, Squats, Around the World

Thang: Groups of two rotating through stations
Deck Squats – Swings
Side Lunge – Lawnmower Pulls
Knee-tar N’Diaye – Half Kneeling Press (on preset yoga mats)
Flip the Tire
Racked Squat R/L
Racked Lunge R/L
Overhead Press R/L

Closed out with Cleans and Burpee Snatches

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What idiot called this?

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PAX showed up expecting for Shady to be on Q (which explains the large numbers). They had to settle for me, but I’m just happy to be Shady’s understudy. Hope he gets back to 100% soon

WARMUP:
SSH, IW, HW, Shoulder Taps, Peter Parker, Parker Peter, Merkin

THE THANG:
Extra weight. PAX had rucks, sandbags, and bells galore in honor of Gear MAYhem

3 groups
1 took a lap and did swings for the 6
2 groups carried weight the length of the parking lot, did 10 merkins, 15 squats, and came back.

Then we rotated. After everyone got to run we add weight

Between each set of 3 rounds:
(With no extra weight on)
5 manmakers
5 cleans (each side)
5 overhead presses (each side)

We got through 3 sets of 3 rounds

At one point during set 3, I causally and in a very neutral tone mentioned that my grip was shot. Vuvuzela pointed out that he’d never heard anybody gripe about their own Q so much. Maybe I mentioned something earlier too?

MARY: Uhaul Q-jacked for Mary a little early by my clock, but he doesn’t like manmakers.

ANNOUNCEMENTS: read the newsletter, lots of community impact going on!

COT: doing one thing really well is better than 5 things done halfway. Bear reminded us today that form matters. Do a good squat.

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Miles with a side of Murph

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Last night I was settling down for bed and decided to get on Slack to see who was Q’ing before deciding where to post this morning… Jekyll had just posted that Minnow Pond was without a Q so I felt the calling to volunteer.

WARMUP:
0514 Pledge

Disclaimer then a mosey to WEP playground area – SSH, cherry pickers, IWs, Arm Circles, Merkins all IC

THE THANG:
Miles with a side of Murph –
OYO 5 pullups, 10 merkins, 15 squats then run WEP loop

rinse and repeat until 0550ish

Fishstix tried to keep up with McGuyver for a while – the rest of us were….. slower. Most got 5 or 6 rounds in before time to head back to COT.

MARY: Got back to CoT with about 4 minutes to spare so got some solid Ab work in – Freddy Mercury’s, flutters, LBCs, Leg Raises, and 6 American Hammers before YHC rudely interrupted Vuvu to declare 0600.

ANNOUNCEMENTS:
This workout didn’t take a lot of planning or thought – that was kind of the point. Keep it simple was the plan this week. Put in hard work and don’t over-complicate things in life. Do this over and over and good results will come.

Funhouse still accelerating post AKA, knocking out pullups like a BOSS…

Nice to meet FratBoy

Read your newsletter –
Blood Drive needs more sign-ups Apr 12.

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Beaker Mayhem Beatdown

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WARMUP: SSH, Moroccan Night Clubs, Low Slow Squats, Windmills, Cherry Pickers, Carolina Dry Docks, Plank to Downward Dog to Honeymooners
THE THANG:
There were plenty of sandbags to go around.

PAX split up into groups of 3, each group with a sandbag and everyone with a KB.

Routine went as followed:
1 PAX jog/walk with the sandbag to the other end of the parking lot and back while the other 2 PAX perform workout. PAX 2 takes sandbag, goes to the other end and back while other 2 performs workout. This goes on until all 3 have carried the sandbag. Then workout switches.
After 2 workouts everyone planks up until the 6 gets in, then performs 7 manmakers as a group.

Repeat 2 more times

Workouts as followed:

Squats – Merkins – Manmakers
Beakers (A Uhaul with an added overhead press) – Rows – Manmakers
Flutter kicks – Calf Raises – Manmakers

Wrapped up with some Chest press – Freddie Mercury Jack Webs

Lots of mumble chatter about fupas and legs not working.

Great job guys! Thanks for the Q!

Beaker out!

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Simple – Gear, Burpees and Sprints at the Armory

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Typos quite possible…

Armory for the kickoff of the month of Gear/May:

PAX brought a few sand bags, a ruck, plate carrier and kettle bells ranging from 20lb-60lb. Tesh would’ve blushed.

Disclaimer but hey, push yourself.
Carry the coupons to the near end of the large parking lot.
Mosey lap around then circle up for some warm up things (garden variety).

10 Burpees and sprint to the other end of the lot
10 Burpees and sprint back, partnering up with a coupon of your choice (it pays to be fast)

25 Squat Thrusters
25 Curls
26 Merkins (1/2 & 1/2)

5 Burpees, run 1/2 way and run back (had to start watching the clock) to the coupon of your choosing…unless you had no other options.
25 Flutters
25 Freddy Mercury’s
25 X’s & O’s

5 Burpees, run 1/2 way and run back
25 LBC’s
25 American Hammers
26 Box Cutters

5 Burpees, run 1/2 way and run back
25 Bent Over Rows (slow cadence)
25 Overhead Press (slow cadence)
25 Chest Press (slow cadence)

10 Burpees, Run all the way down and run all the way back

Carry the coupons back for COT

Until next time.
Maximus

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Brisket Block Party

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WARMUP: mosey to parking lot across from police station. In cadence of brisket, ribs, chicken did windmills, hillbilly walkers, imperial walkers and burpees(OYO)
THE THANG: Made our way to downtown for the light poles. There are 16 light poles are you travel up Main St on the left hand side. First trip up was lunge walk with 2 squats with calf raise at first light pole. Then 4,6,8 etc until we hit 32 squats with calf raises.

Short mosey around to get back to the bottom of the hill and this time duck walk to the light poles with 1 hand release merkin at each light, increasing the number by 1 until the 16th light.
MARY: flutter kicks, big boy sit-ups, leg lifts, American hammers (in no particular order)
ANNOUNCEMENTS: blood drive coming up and convergence/invergence on 4/30 at WEP
COT: stays in COT.

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Minnow Pond Zipper of pain

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WARMUP: Run 1/2 miles to zipper starting point (E Elliot St/Spring St
THE THANG: run the zigzag route. Right side of the zigzag (Unity St) Merkins, middle point of the zigzag (Spring St) Burpees, and left side of the zigzag (Pine St) Squats. Keep moving forward tobthe next street and stating with 5 repetitions, increment the number of exercises by 5 until you get to 25, then decrease the reps by 5 until yo get back to 5 reps. At this point we where at the intersection of E Lockman st and Pine st. Then run back to COT through Pine St and then 160, then Main st. Total number: 90 Burpees, 90 Merkins, 90 Squats, 3.8mi.
MARY:
ANNOUNCEMENTS:
COT:

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Hair Club for HIMs & others Conquer the Rooster

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10+ pax of The Fort posted in The Gloom of Rock Hill amid heavy rain, high winds & falling temps to chase the rooster around the loop for 26+ miles.  Pax from Gashouse & Lake Wylie plus some FiA teams also joined the HIMs of The Rock for the CSAUP adventure, raising funds for Bethel Men’s Shelter in the process.

The Thang

Team relay consisting of 1 mile loops

25 loops completed in the following order:

JWOW
38 Special
NASA
Old Bay
Double D

Team completed 26th lap together for a total of 6 miles each, finishing in 3:35.

COT

Naked Man Moleskin

Congrats to HCHIMs on a great morning!  New milestones reached included:

  • First relay for JWOW and 38 Special
  • Return to The Gloom for Old Bay
  • Renewed lessons for NASA in tent set up in the midst of uncooperative weather
  • New glamour shots for YHC & JWOW in mullet wigs

Shout out to IJ, Longshanks, Cornerstone, Straight Up and Vuvuzela on their successful finishes with RH teams.

T-claps to Blueprint and Ponytail in Rock Hill for putting on a great event and to Catfish and Reborn for keeping The Rock solid!

These CSAUP events are as much about the fellowship with pax of The Fort and other regions as they are about pushing through the pain of the fitness elements (and the weather!).  A COT that includes a cold beer is a pretty good thing!

Six days until the Yeti!  Make it great!

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Are you running to or running from? And Duck Donuts

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SWEEP THE LEG

Monday, 3/7/2022

11 PAX – @Cubbie, @Vuvuzela, @Maximus, @Skipper, @Pusher, @Trucker, @38Special, @Shady, @FishSticks, @Badlands,@FireMarshallBill

Duck Dounts Workout Plan:

Run over to Brayden

Run 1 donut lap – 0.6 miles each

Complete next exercise

Donut lap is Emory to Helton, Helton to Emory

 

Lap 1 (Maple Bacon)

Exercise 1 – 20 Merkins

Lap 2 (Cookies and Cream)

Exercise 2 – 30 Dips on the curb

Lap 3 (Peanut Butter Paradise)

Exercise 3 – 50 squats

Lap 4 (Strawberry Shortcake)

Exercise 4 -Mountain Climbers – 50 each leg

Lap 5 (S’Mores)

Exercise 5 – Freddie Mercuries – 50 each leg

Extra Lap (Coconut Island Bliss) (@Vuvuzela, @Maximus, @Badlands, @Fishsticks, others??)

Exercise 6 – 50 Flutter Kicks

Head back for COT

PAX Notes:

Cubbie learned there are 5 rules to F3 not 3. Great start. Cubbie led PAX across 160 and went first while others decided not to become road meat, smart choice. We met at Emory and Helton by Brayden mailbox for workout plan. Trucker and 38Special got a head start, then ran in the reverse direction with Fire Marshall Bill. Cubbie ran with Skipper and helped with the hills. Mumblechatter helped push through. Vuvuzela, Badlands, and FishSticks led. Maximus, Shady, and Pusher followed in pursuit. Those 6 were able to complete Lap 6 / Exercise 6. Vuvu and Badlands stayed behind to catch remaining PAX and almost beat Cubbie back to COT.

4-5 miles ran

Covered plus/deltas for Cubbie VQ. Need more rest, less cardio in between running. Need to not shout at the nice Brayden neighbors during exercise explanation. Good plan with nice visuals and theme. Good workout, everyone seemed like they gave it 100%. There was some complaining about no actual Duck Donuts but the way I see it everyone had at least 5 while others went for half dozen.

Closing message before Announcements, Prayers, Closing Prayer – Are you running to or running from?:

STL is a running style workout. We are running around our communities, running for ourselves, running to be better men. We are running to these things – What are we running from? Is it that:

  • Anger that comes out when we are disciplining our children
  • The need to be in control
  • Joker in your life: Porn, Alcohol, drugs
  • Relationship with your wife that you want to improve that you don’t know how, with your children, with God

I had to start to get right in my mind to what I am running from. After being defeated, exhausted, and spent, I realized I couldn’t outrun my own Joker. By facing it head on, I was able to start that journey. I realized I need to be honest about myself and where I wanted to go. Most important I realized I could not go somewhere I had not gone before by using my same old mindset. I am not perfect and still struggle every day. But I try to be 1% better than the day before.

Start your journey today. Be honest about your struggle, get help professionally, join a Whetstone or Shieldlock, and start to attack your problems head on. And that is where each of us can become a better co-worker, leader, coach, Cub Scout leader, Dad, Husband, Son, and a man.

Honored to lead VQ. Thanks to those who showed and got stronger.

Cubbie out

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D2D FoMo- Hill Repeats

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9 was the number that descended on the Earth Fare parking lot for a cool Monday beatdown. Quick disclaimer that I was not a professional and we took off towards South State Bank and ultimately towards the challenge that was presented by YHC on the Dave Gibson Hill.

However before that I took the PAX down the hill and back towards Gold Hill Middle School and shared that I was very disappointed that I missed the relay and I was hoping to relive the experience with the unsuspecting PAX that showed including several HIMs that conquered the relay just two days prior. Maybe I should have had more mercy? 🤷🏽‍♂️

We stopped at the entrance to Gold Hill and I laid out the challenge. Run to the opposite end of the parking lot towards where Colosseum COT takes place. Challenge: run there and back and complete 100 Merkins in any combination rep total of your preference, just get 100 done before you get back to the start.

We took off and YHC decided to do 20 at a time and so make my 5 stops along the way with Badlands pushing the pace. Despite that Fishsticks somehow finished first and we waiting for the 6 in the plank position.

Now for the meat and potatoes, We were to run hill repeats from one set of cones to the next at the top of Dave Gibson approx .5 miles and then proceed to complete 1 Monkey Humper at the top of the hill and then 7 burpees at the bottom. Repeat, but next round its 2 Monkey Humpers and only 6 Burpees at bottom. Stretch Goal is to get 7 laps. None achieved the goal. Misery was had by all and the time went quickly and painfully slow at the same time.

Good mumble chatter from the PAX and it was great hearing about the D2D relay.  Around 5:55 we headed back to COT.

3.5-4.9 miles were achieved, with a minimum of 100 Merkins, 20-30 burpees and 10-15 monkey humpers and 300-400 ft of elevation gain 💪🏽 were completed. Upon reflection I should have made the monkey humpers in sets of 10.

Announcements were announced, prayers were prayed and praises were given to the Most High! Great work men!

Poppins Out ✌🏽

 

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