Tag: Yoshi

DORA Ready with an unexpected whistle

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Disclaimer: when you hear a whistle you owe 10 burpees; intermittent whistles throughout (maybe 10 times)

WARMUP: 50 SSH, of course, and a few others warmup type stuff

THE THANG:
– Dora #1
— 200 Merk’s
— 200 Dips
— 100 Derkins
— 100 Wide grip merks
* Partner did a 50’ish yd Bear Crawl [lots of mummblechatter here?!? Some preferring the bear crawl over merks?, guessing the holidays make some of the pax soft?? 🙂 ]

– DORA #2
— 100 squats
— 150 Monkey humpers
— whatever was next nobody got to…
* Partner did a 40ish yd Duck walk

MESSAGE: we do dumb stuff in the gloom to prepare for the unexpected; the whistle, the burpees represents the unexpected in life; continue your preparedness

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STL 2022 – Murph Lite

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Humid and warm this morning. 4 PAX showed up for this memorial day workout inspired by “The Murph” but modified to meet the 3 mile minimum for STL and to allow finishing within 45 min.

Straight Up stayed back to do a time trial and some solo work, the rest of us headed out.

THE THANG:
1.5 mile run to Allison Park
100 dips
200 shoulder taps
300 SSH
1.5 mile run back to COT

Made a couple stops during the run for some merkins and made it back right at 0600

CoT – then Fishstix and YHC headed straight over to NaFo for the official Murph

As always, an honor to lead the group, especially on a holiday such as today.

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The Coop: A Pint Down

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YHC gave blood last night…so today’s workout was highly modular. (In case I passed out)

We headed to the center of the football field and circled up for a warm up
SSH
IW
HW
Shoulder Taps
Did some light yoga

Moved toward the goal line doing butt kickers, inch worms, and/or toy soldiers
Moved back towards the opposite goal line Karaoke, side shuffle, and more toy soldiers
Bear Crawl toward the 50-yard line adding 10 merkins every 25 yards.

Did some heavy yoga

Ran the track with four burpees at every corner

Did some heavier yoga

Sprinted 100 yards a few times until Yoshi looked a bit tired.
Mosey back to COT

Did pigeon lunge at COT and was called out for not having any ab-specific exercises by Straight Up. Fair point.

NMM:

Kaiser asked YHC to think about a bible verse that speaks to me:
Exodus 4:2 [God talking to Moses]

Then the Lord said to him, “What is that in your hand?”
“A stick,” he replied.

Moses only needed what God had already provided to accomplish the divine work laid out for him. What do you already have that God can use in your life?

–
Band Camp dismissed.
 

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Ring of Fire at the Coop

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Ten pax posted at the Coop for a “ring of fire” workout.

Warmup
Mosey run (with butt kickers, high knees, toy soliers)
SSH  (12x I/C)
Windmills (10x I/C)
Imperial Walkers (12x I/C)
Morrocan N/C (10x I/C)
Low Slow Squats (10x I/C)
Arm Circles (10x I/C)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog/honeymooner)

Thang 1
At Pull up bars, do:

Regular pull ups 5x Chin ups 5x Switch grip pull ups 5x
Knees to chest 10x Toes to bar 10x

Grab cinder blocks and head to bottom of the hill by the elementary school.

Thang 2
Ring of fire #1: Circle of stations is below.  Pax do the exercise noted while the runner goes to top of hill and back (he’s the timer).  ©=cinder block

Burpees Mtn climbers SSH Chest press ©
KB swings © thrusters © Farmers carry ©© Squats
Alt shldr taps Imp Walkers Tricep ext © RUNNER
Curls © Shoulder press w/ bricks ©

Thang end
Ring of fire #2: Mary flavored

Flutters Dying cockroaches Protractors
Big Boys Drunken mountain climbers Big boys

Fini, COT

Continuing Kaiser’s theme of favorite Bible verses, mine is 1st Corinthians 10:13

“No temptation has overtaken you except what is common to mankind. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can endure it.”

Testing makes us stronger; flexes our spiritual muscles.

NNM: Need to trim the pain stations on the ring to match number of pax; makes the flow better.

Playlist: (Man themed)
Superman, REM
Ramblin gambling man, Bob Seger
Enter Sandman, Metallica
I’m a Man, Chicago
The Man, the Killers

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Back to back Respectables at Colosseum

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I had some big shoes to fill coming off last weeks Q by Rebel.  He brought the pain with some solid 3 minute interval exercises.  The 16 PAX this morning gave it their best as we started out after the brief disclaimer and broga stretching.  Mosey to the back parking lot for the warm up.

We started out with  Mtn. Climbers, Peter Parkers, Parker Peters, SSH, Moroccan night clubs, overhead claps, and imperial walkers.  Mosey to the end of the parking lot for the meat and potatoes.

4 sheets with 3 exercises on each sheet.  2 at each end of the lot.  Do first page Merkins 10, LBC’s 15 and Monkey humpers 20.  Run to the other end of lot do first sheet wide arm merkins 10, hello dolly 15 and squats 20.  Run back to other end of lot do first sheet and then the 2nd sheet Dips 10, bombjax 15 and flutters 20.  Run back to the other end of lot do first sheet then 2nd sheet Side straddle hops 10, american hammers 15 and 20 calf raises.  Back to start point for a brief story on disruption and shieldlocks.

Next round was sheet 1 run a lap around the lot.  Do 5 burpees then do sheet 1 and 2. Run the lot and do 5 burpees then do sheet 1,2 and 3.  Run the lot and you guessed it 5 burpees and do sheets 1-4.

We finished with a few minutes of broga before some of the PAX ran off to the bubble.

Thanks Hardwood for the opportunity.

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Making it Count at the Colosseum

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I forgot how dark this AO is to start so was surprised when I felt like I didn’t recognize any of the pax that came to work this morning.  We had 9 in all, including Ryan the FNG (EH goes to Bubble Boy).  Gave the standard disclaimer and reminded him not to worry, that the hardest part about today was done before this workout started.  He made it here.

We moseyed around the big loop at the school, made our way to the parking lot out back and did an ultra fast warm-up:

  • 20 seal jacks
  • 10 wind mills
  • 20 mountain climbers
  • 11 merkins / 10 diamonds / 9 merkins / 8 diamonds….down to 1 merkin (66 in total)

From there we headed over to the corner of the first playground, underneath the light pole.  Informed the pax I’d give them an exercise and rep count, we’d do that at the starting line, and then run to each light post and do the same thing for 10 light posts, then run all the way back to the starting line.  I seem to forget every time that the distance of 10 light posts is pretty dam far.

First leg – 5 burpees per light pole (50 in total)
Second leg – 10 big boys per light pole (100 in total)
Third leg (the worst) – 15 jump squats per light pole (150 in total)

2.6 miles later we were running out of time so we did the final leg with merkins x10 per light pole.  We did 8 light poles to get us to 80 reps in total, then hustled back to COT.

Ryan the FNG got the hook-up based on a lack of creativity this morning – “REAPER”.

Prayers were said for marriages, kids, travel safety and those dealing w/ sickness.  Thanks for the letting me come and take the lead Jekyll.  Had a great time sweating it out this morning in what felt like 90 degrees at 5am.  See y’all in the gloom.

Cha Ching

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CSPAN Send off Convergence

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141 Men came to show the Respectable**CSPAN** some Respect!!

He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.

I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.

Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:

brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise

The Workout looked like this:

WWL at the Q:

  • Mosey around the lot
  • Line up; karaoke, side shuffle, high knees, butt kickers, toy solders, lungewalk, power skips
  • COP
    • SSH, squat, merkin, moroccan night club, 10 Flying squirrels
Double D at the Q:
  • Run to practice field
  • Plank sequence
  • Split into 2 groups on each sideline
  • Sprint to center and back to sideline
  • Monkey humpers x25
  • Rinse + repeat with Merkins x 25
  • CDDs x25
  • Burpees x25
Longshanks at the Q:
  • Burpees
  • Lunges
  • Inch worm Merkins
  • Maktar Ndiayes
  • Plank Jacks
  • Squats.

Dredd at the Q:

  • Prayer for CSPAN
  • Merkin/Ab Lab series
  • Truth Nuggets and Leadership development with Major Payne, Wegmans, & Drop Thrill
  • Mosey to hill behind Bob Jones Stadium
  • Prayer for CSPAN heading to F3Philly…..”CSPAN Coming”
  • More Merkin/Ab lab series

COT:

141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.

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Well Rounded

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11 Men, one of them a 2.0, descended on Pantheon with a Boot Camp gleam in their bleary eyes. YHC wanted to take them out of their comfort zone.

The Thang
Structured Running workout for first half:
6 Min Warm Up around the “track” with various warm up routines

  • Karaoke (both sides)
  • Butt Kickers
  • High Knees
  • Side Shuffle

5 Min build at ~ 9 min pace to prep for the main event
4x Repeats:

  • 1 minute slow run/walk
  • 30 seconds AYG

5 Min cooldown at ~ 9 min pace

After the run, which completed with a mosey to the back side of the AO, we hit COP for some dynamic stretching to loosen the muscles from the run:

  • Windmills
  • Potato Pickers
  • Mountain Climbers
  • Honeymooner/Downward Dog Combo

Line up on the sideline of the basketball court

  • Burpee Broad Jump Across the Court and Crabwalk Back
  • Inchworm across the Court and Bear Crawl Back

Mosey to swings, split into 2 groups for 3 rounds of:

  • 20 Swing Crunches
  • 10 Pull Ups

Mosey around AO, including some toy soldiers to 6MOM with:

  • Flutter
  • Freddy Mercuries
  • American Hammer

Close out with BOM

NMM
As I thought about the Weinke last night, I decided that I wanted to expose the PAX to some structured run workout training, as most likely haven’t done much of that. There is a funny story that Dredd will tell about an opportunity he had to train with the French Foreign Legion while he was in Special Forces. Basically he was extremely strong and, he assumed, fit when he went over. The French told him he’d never survive their training because he was too big. They commenced to show him that constant movement will show you real fitness, not just how much you can pick up. He barely made it through and many of his team didn’t actually make it through this training, despite being “big and strong”. This, among other things, created perspective for a well rounded fitness routine, e.g. the prototypical “Pearls on a String” workout you will hear about.

I’ve been running a ton lately and have really seen improvement since I’ve started to introduce this into my routine. Many PAX will sign up for an event and log a bunch of miles (unless you are Cornhole) in prep for a race, but it is just repeating the mileage. I believe that to get better, you need to have a well rounded routine, not just repeating the same old workout over an over. That’s the motivation behind today’s workout. In all things, getting out of your comfort zone is a way to grow… to get better.

Honor to Serve.

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Theatre of Pain with Motley Crue

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Met him in Vegas in 2008.

THEATRE OF PAIN WITH MOTLEY CRUE 

Warmup – jog around soccer field alternating high knees, butt kickers, side shuffle to l/r then gorrilla walks to left then right.  Circled up for chicken wing side straddle hops and seal cross straddle hops in cadence.

The Thang – 4 songs with a tour of 6 stations on  soccer field in between each song.

Song 1 – Dr. Feelgood – 4 mins of body quats during music/lyrics to squat jumps during chorus.  Knee tuck slaps during guitar solo.

Round 1 – in corners and middle of soccer field, 10 reps each at 6 stations for plank jacks, wide grip merkins, squat jumps, ab box cutters, L/R reverse lunges, and ab superman pumps.  Bear Crawl and Lunges alternating to each station.  Mosey to parking lot for song.

Song 2 – Wild Side – 4 mins of side straddle hops during music/lyrics to bombjacks during chorus and slow burpees during guitar solo.

Round 2 –  in corners and middle of soccer field, 10 reps each at 6 stations for plank thrusts, diamond merkins, double squat jump, ab flutters, plyo lunges, superman jacks.  Bear crawl and lunges alternating to each station.  Mosey to parking lot for song.

Song 3 – Girls, Girls, Girls – in tribute to all M’s.  American hammer during music/lyrics to hello Dolly’s ( Free Bird was thinking about my wife during this ) during chorus, to windshield washers during guitar solo.

Round 3 – in corners and middle of soccer field, 10 reps each of 123 plank hops and regular hold merkins.  Mosey to parking lot for song.

Song 4 – Home Sweet  Home – the closer, plank to sphynx pose during music/lyrics to honeymooners during chorus and downward dog during guitar solo.  Springled in a few childs pose and arm huggers at end.

Announcements – 8/4 convergence.

Prayers for all parents/children travelling during this time, freedom from daily restraints/expectations, freedom from addition for my brother Michael,  peace for the souls of my friends Ken, John and Micheal in their passing.

 

 

 

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