Tag: Wrangler

In memory of 24 / 8

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After hearing the news yesterday of the passing via helicopter crash of one of the GOAT’s Kobe Bryant, YHC felt the need to honor him AND the lives of the other 8 individuals with a beatdown full of 8 and 24, his jersey #s.

Standard disclaimer preceded by the following message: Friends, let us not become fearful when confronted with life’s impending expiration. Rather, let us live with a fullness and an intentionality that recognizes the value of each breath given.

Mosey for warm-o-rama:
– At each crosswalk, burpee jump shot (just a regular burpee, but instead of both hands up on the jump, it’s one hand up to drain the 3).  Accumulator burpees at each crosswalk (we did 5 crosswalks to total 21) then circle up for the last 3 = 24 burpee jump shots.
– 24 SSH in cadence
– 12 imperial walkers + 12 hillbilly walkers, in cadence = 24
– 24 single count merkins
– 24 toe touches on the curb

Mosey to distant parking lot and partner up with someone similar in speed. Not your partner, your opponent.  2 cones are 24 parking paces apart.  Partners will start at opposite ends and complete 8’s (similar to 11’s, but #Kobe).  One end is squats, the other end is merkins.  After you complete the first exercise, bear crawl to the other end. Complete that exercise then mosey back. Repeat until you flapjack and complete the 8’s.  That’s right, that’s 7x bear crawl 24 parking spaces.  Doesn’t seem like much?  #try it.  To encourage PAX, YHC reminded them that I’d rather be doing this than losing family members.  Our pain is nothing compared to their pain.

Mosey back to Best Buy wall for 24 seconds BTTW, 24 dips (ouch), and 8 jump shot burpees.  Repeato.  YHC then reminds PAX of a famous quote: we’re not guaranteed tomorrow.  While true, we’re also not guaranteed the rest of today.  So what are we going to do about that?  Hop into plank to go around the circle and mention something they’re grateful for and/or something they’re going to do different TODAY to make an impact.  Unfortunately, 38 felt the need to grace us with his inner smells.  Fairly certain he ate something that was not real food the night before… I digress.

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4 big boy corners

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Upon arrival, Darkest of All was already in 2020 form with the newly coined “traveling pants” extra credit.  A handful of brave (stupid) souls joined him for a 3-4 warmup prior to 0515.  As 0515 quickly approached, 10 was the number that came to play for what was an extremely warm late December morning.  Quick disclaimer and a short mosey over to the neighboring parking lot for some warm ups.  Started out with SSH, windmills, merkins, low slow squat, parker peters, then some stretching…yes, stretching.  Quad stretches followed by some shoulder and arm stretching.  Now that warming up was out of the way, YHC quickly mapped out where the 4 corners were going to take place.

Corner 1 – Old Navy; Corner 2 – Ulta; Corner 3 – Home Depot; Corner 4 – Best Buy / COT…this made for a 1.5 mile loop around the grounds we call Quagmire.  At each corner, the following exercises we performed:

  • 10 bomb jacks
  • 20 diamonds
  • 30 CDD
  • 40 jump squats
  • 50 flutters

Oh ya, the goal was to get to the corners via bear crawl….j/k, that would just be insane (please don’t anyone do this or Jedi may complain a little bit).  We used our legs and ran, but the goal was to run quickly.  Jedi and Cha Ching were the pacesetters while the rest of us mortals made sure we could still see them.

Once all had completed the one loop and all the exercises, making it around again with exercises in 15 min was not going to be worth the price of admission.  So we moved the 4 corners into closer range and proximity.  In the bigger Best Buy parking lot, we did a mini-4 corners but with a center starfish idea.  In each corner we did the merkin exercises with the center being 5 burpees (go do the corner, come back to the middle, repeat until all corners complete).

  • 20 wide arm
  • 20 diamond
  • 20 ranger
  • 20 partner derkins

With 7 or so minutes remaining, we did the same concept / idea but in MARY style.  In the center was 5 LBC.

  • 10 flutters
  • 10 hello dolly
  • 10 rosalita
  • 10 American hammers

Wrapped it up at 0600 and headed over to COT for name-o-rama, announcements and prayers and praises.  YHC didn’t bring any words of wisdom (like I have any…lol) today as this was a non-talking, mimimal mumblechatter, no-10 count kind of morning.  Yes, there was the occasional Jedi rib shot and DH “encouragement”, but pretty calm given the constant go.  Prayers go out to Milehigh who is nursing a knee injury.  Thanks for the call to lead, always appreciate it!

Shady

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Be A Helper

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Had a total of 7 men show up to end the year. I originally thought I wanted to do a partner workout till I reflected on the sermon of this past Sunday. It was set around looking for “The Helpers.” With that in mind I decided to do a workout that made everyone better together and focused on a no OYO.

So we all set out to four stations around Golden Corral and conducted a warm up at these 4 locations for a visual. We did one round of warm ups at each location with Side Straddle hops, Wind mills, Mericans, Cherry Pickers, Imperial/Hillbilly Walkers, and stuff.

So once the guys knew of the locations there was an exercise written at each Station. Between each station the mode of transportation was a brisk mosey. Station 1 exercise was a 50 double count of Flutter Kicks. Station 2 was a double count of Dying Cockroaches. Station 3 was a 50 count of LBC’s. Station 4 was a 25 count of The Claw (BRUTAL!!!).

We hit each station twice and then I gave the men a message/challenge for the new year. With all the challenges that we face we a lot of times only look at the bad things in life and push aside the positives. I opened up a little about my past of abuse, running away, and other struggles I faced growing up and informed them of “The Helpers” I had on my side to assist me in becoming a better person. To guide me away from the hardships of life to lift me up rather than leaving me in the gutter. I explained to them I don’t look at my past as something bad but something good, because of “The Helpers”. There was a lot more verbiage but the challenge I left the guys with was look out there and rather than bypassing it be That Helper. Be someone that gets into that Shield Lock. Or lifts someone up from the gutter.

After that we hit the Stations one more time. We were able to put in about 2.2 miles and about 500 reps of nothing but ab workout. These guys killed it and we did it together.

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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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Laces In- whats in your pocket (a deck of Cards)

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disclaimer
dynamic warmup into static warmup.
Mosey to pull up bar (a longer ways away than Tesh made it sound)
pull ups 5-4-3-2-1 with 10 bagboy sit-ups in-between.
pull out the cards
spade= squat
club= merkin
heart= LBC
diamond= Burpee A=14, K=13, Q=12, J= 11 and etc.
After everyone got to pick a card we all did another set of 5 pull ups
Mosey to band lot.
Lunge 15 yards sprint 85
bear crawl 15 yards sprint 85
pick another card for the PAX at the end the Q picked all aces that had not been pulled.
jail break to COT.
announcements- Calve Boss 5K, 10K on Christmas eve. Look for pre-blast from Stang on giving gift cards for the teenagers at Levine Children’s hospital for Christmas.
Prayers- went around the circle. praise or prayer

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12 Days of Christmas

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15 HIMs descended on Laces In/Out for a beat down today including (3) runners led by Rock Thrill and (12) for BC led by YHC.

YHC was honored to be invited by Cyclops to Q at this AO. There is so much to do that I decided to peruse the previous backblasts to see if I could borrow some ideas. Fortunately, I was directed to a backblast from 12/8/13 from Double D and Santini where the Fort was introduced to the 12 Days of Christmas. YHC was there and remember it fondly. It has become a staple of the Christmas season at the Fort. In honor of DD, I decided to borrow the pain and apply.

The Thang

Mosey toward front of FMHS

1st Stop – SSHs x 30 and 5 burpees

2nd Stop – Windmills x 10 and 4 burpees

3rd Stop – Mtn Climbers x 20 and 3 burpees

4th Stop – Merkins x 10 and 2 burpees

5th Stop – IWs x 15 and 1 burpee

 

12 Days of Christmas

The Pax completed each set of exercises consistent with the song and then took a lap around the parking lot. The exercises were done in order listed below:

1 Donkey Kick

2 WAM

3 Jumping Lunges

4 Merkins

5 Squats

6 Burpees

7 Bombjacks

8 Sumo Squats

9 CDD

10 Flutters IC

11 Monkey Humpers

12 Diamond Merkins

 

All total we completed 2.6 miles plus exercises above. No one remembered that it was cold outside! Slapshot led the way the entire time and thus carried us out with a prayer.

 

Moleskin

  • Christmas party tomorrow night
  • Dam to Dam relay for a cause
  • Bonsai looking for folks to help with shelving at Classroom Ready
  • Prayers for Cash, Cyclops Dad

 

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Site vs Site

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Well the Site vs Site was CRAZY good thanks to some excellent leadership on both sides of the workout. 0500 launch, 6 Q’s (3 from fire ant, 3 from golden corral) took 10 minutes each. Lutefisk forgot how to flip a coin but managed to have it land in favor of fire ant going first.  The first fire ant Q was Router who took us through a ruck run/pain station. Next up was golden corral’s first Q Mile High who took us on a sprint-fest in the back of HT with some wall work on the legs. Fire ant Q #2 was Cha Ching who put us through some nasty ruck reps.  Golden corral put Bones in charge of some repeating leg work by the green olive – some funky squat jumps that didn’t feel good.  Spiderman finished the fire ant lineup with a terrible idea of bear crawl/crawl bear for what seemed like eternity while the partner did reps with the ruck.  Lutefisk finished it up with the final golden corral Q by starting, and staying, in the plank position for the duration of his 10 minutes.  Dark Helmet notable threw in the towel and to make himself feel better he poked the Q.  I will not forget.  Welcome FNG Thigh Master (not Jane Fonda) but he’s from New York so evidently it’s OK to drop F-bombs whenever and wherever.  All in all 30 PAX came out for a nasty beatdown that was surely a crowd pleaser.  It was an honor to be a part of it and special thank you to the Q’s for stepping up and all of you ruckers for bringing us some extra gear to use.

Final tally of the votes: Fire Ant 15, Golden Corral 11, Tie 3, Bonsai = disqualified for his answer

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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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Merkin Mania

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It was a chili morning and I was over at Cross Town Rival FMHS to lead a WO at Laces In. I got there a little early to loosen my old bones and fortunately for me I ran into Pusher. This was a good thing because whether he knows it or not I like to soak up what he has to say. Good Dude. My grand-dad always told me two things (one I can’t say here, Snake knows what the other is) and the other is – Always listen when a wiser man is speaking. Alright enough of that, we circled up and I gave a disclaimer and I added also to please look to your left or right and get a visual of who is here because we will be moseying around in the dark and I want to make sure we all know who is all here.

I did my traditional Moseying COP:
30 SSH IC with 20 Wide arm Merkins IC (Werkins)
Mosey
20 Seal jax IC with 20 Ranger Merkins IC (which are regular Merkins if u ask Jedi) and I agree
Mosey
15 Smurf jax IC with 10 Diamond Merkins IC

Thang 1: We then found some curb and did one of my new favs – Wheel of Merkins

Grab a piece of curb, and did a 5 incline merkins. Staying in the plank position, rotate 90 degrees clockwise until your body is parallel to the curb with right hand on the curb and left hand off it. Repeat 5 merkins Rotate 90 degrees more and perform the same number of decline merkins. Rotate 90 degrees more. Repeat with left hand on the curb and right hand off it.

Did this from 5 down to 1.

Thang 2: Knocked out a string of pearls 5 squats, 10 Bomb jax, 15 Mt Climbers and 20 Big Boys then back down. I tried to keep everything in cadence. I like that so we all can stay on track and together.

I took a minute to discuss picking up the six and the fine line of when to do it and when not to. What I mean by that is when do you let the six give that extra push on his own. Hope this makes sense.

Thang 3: 11’s with Mike Tysons and Squats.

Thang 4: Wheel of Merkins Again. This time not stopping between reps 5 through 4, Rep 3 on its own then 2 and 1 without stopping.

Rounded out the last few minutes with some ab work. I did 10 flutters in cadence and Stang said that is weak.

Announcements:

Diaper Drive, Coat Drive, Nessie

Prayers for Duck Dynasty’s pregnant sister, Rebel’s daughter getting married this weekend and our Children.

Thanks again for the opportunity to lead Cyclopes!

Two Ferns!

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Keep It Together

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15 PAX checked the weather report this morning and found that the pending rain storm was fiction.

The Thang

Mosey around the HT lot to the back side of the auto supply store for COP.

  • IW
  • Windmills
  • Potato Pickers
  • Monkey Humpers
  • Hillbilly Walkers

Mosey up to lot beside Walgreens for “The Rollercoaster”.  Simple routine for the PAX:

  • 30 Second Exercise
  • Lap Around the Lot (Walgreens and Jersey Mike’s)
  • 60 Second Exercise
  • Lap Around the Lot
  • 90 Second Exercise
  • Lap Around the Lot
  • 60 Second Exercise
  • Lap Around the Lot

Then we repeat… basically so it looks something like this:

90   #   #   #   #
60  # # # # # # # #
30 #   #   #   #   #
Exercise Duration
BTTW 00:00:30
Flutter 00:01:00
LBC 00:01:30
Squats 00:01:00
Burpees 00:00:30
American Hammer 00:01:00
SSH 00:01:30
Merkins 00:01:00
Bombjacks 00:00:30
Peter Parker 00:01:00
MNC 00:01:30
Parker Peter 00:01:00
Mountain Climber 00:00:30

Mosey back to COT for around 2 minutes of Mary.

NMM

The goal of today’s workout was to have all the PAX pushing together.  Often when we get into “routines”, we have some pax finish and others who do not.  Today’s goal was to keep it all together, so instead of reps, we essentially did AMRAP for time.

 

Announcements:

  • Nessie next weekend
  • Sometime in November will be a convergence with a panel about life lessons from the recent HTL.
  • Read your Newsletter

Prayers up for Marriages, Kids, and Sickness and Suffering.

 

Honor To Serve.

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