Hilltop NeedMore Ruck. Nice temperature for the Ruck.

/in /by

This is always a nice time to catch up and unwind on Sunday mornings. Enjoyed talking with all of you and I hope you have a Great week!

FNG: None

Warm Up: The RUCK

The Workout: We hit the red trail first. After that we did the small yellow loop. We finished up with the blue for a total of 5 miles. We had some great mumble chatter. Thanks for you all that showed up on this beautiful Lords Day!!!

Mary: None

Announcements: Christmas Party 17th Bombshell. Sign up.

Prayer: Praying for all PAX injured and family members having surgery and up-coming surgeries here at Christmas time. YHC took us out.

Paradise City Fitness Test 12/14/2020

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Well the last fitness test for what is 2020. What a year and what a rainy day to push yourself. I good showing considering the rain. Missed a couple of Pax, but I understand how this year has been.

EC: UTI, FullHouse
FNGs:Nope
Warm Up:

Side Straddle Hop
Quick lap so everyone saw the lap for the test.

I skipped doing more warmup. I remember being pushed for time after the challenge. Though this time we had to much extra time. I learned something today.

The Workout:

Paradise City Fitness Test: All must be done in order. Each rep is .01 points. Each lap is also .01 points. The test last for 30 minutes

15 Burpees
1 Lap
20 Merkins
1 Lap
20 Squats (as close to parallel as you can get)
1 Lap
20 WW II (Non Cadence)
1 Lap
20 Scorpion Dry Docks
1 Lap

1 Lap will be around 2 parking medians. We left the basketball court and made a left.
Then down past the cars and made a right. Ran past one aisle then the next aisle turned
right up past the median then right and ran back to the basketball court.

Results

Mary:f

Sir Emeril lead us in some fantastic stretching.
Announcements:

Christmas Party Thursday

T-Claps (Recognition):

Pablo for leading the Pax
All men that were present to see where they stand
UTI and Shamwow for decorating the Christmas Tree

Prayer:
187’s Wife Tracy
Fanny Pack’s Wife
Igna Cher’s Mother. Quiver did I get those names right?

Ground’n and Pound’n

/in /by

FNGs: None 

10 HIMs posted to GP on a perfect morning.  YHC brought the music box & a basketball.  Mumblechatter was per the usual – the best in Southwake.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, 20 Sir Fazio Arm Circles, 20x3ct SSH, Arm stretches, Pigeon Pose

The Workout

Circle of Rock: Mosey to the Rock Pile pick your rock and don’t share it

2 sets of 10x3ct of each exercise:  Rut Rows, Curls for the Girls, Overhead Tricep Press, Ground Pounders, Bus Drivers,

4 sets of Standard Press, 10x3ct: Windshield Wipers, Box Cutters, 30 ct 6 inches, Plank Rock Spanks, Single Arm Merkins, 10×3 ct Rock Homer to Marge

Heavy Hoops:

Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).

SSH, Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, American Hammers, Squats, Squat Hold, Shoulder Tap Merkins, Boat Canoes, LBCs, Split Jacks, WWIIs, Hillbillies

Burpees OYO for all PAX

Mosey to the Wall of Pain

10x3ct Aussie Ass Smackers, 15 ct Ascending Testicles; 20x3ct Moroccan style Peoples Chair, 30 ct BTW, 20x3ct Al Gore style People’s Chair.

Announcements: Ted Talk w/ Bacon on 12/15,  F3 Christmas Party

Prayer Requests: Military and 1st responders,  Breach’s sister and mom w/ COVID, Fanny Pack’s M, Courtney, is having surgery Dec 21, COVID victims

Gettin’ it done at U-turn

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EC: Katniss, Vasoline and Full House for the old U-turn route

FNGs: none
Warm Up: SSH, IW, Daisy picker
The Workout: 12 PAX set out on the standard U-turn route, all about the business today and gettin’ it done.  Great work by all picking up the six, group stayed together well this morning.  Mumble chatter all around.  Great to see Banana Seat and Nemo back out!
Announcements: Christmas party, beer ruck
Prayer: 187 and M, ShamWow and M, guidance at work

Damn it feels good to be back at Cletus!

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16 long months have went by since YHC last led the PAX at Cletus. 5 HIM posted on this brisk morning for a tour of the grounds. YHC got in a two mile solo EC while seeing a few PAX out getting their run on. 0530 came and we got down to business.

Warm up down to lower lot (agility otw)
Red Bull smurf jacks x10 IC
Squatted Morracan night club x10 IC
Up/downs x10
Diamond merkins (on my down and up) 10
Frankenstein’s x10 IC

General Dan’s increasing merkins 1 to 10 in parking lot

Mosey to amp for box jumps, one leg dips, BTTW shoulder taps – 3 rds x15 each

Indian run to lat pull bars
Lat pulls and Bobby Hurley’s 3 rds x10 each

Indian run to walkway btwn fields
Broadjump burpees down
Hallelujah wall sits at booth x50IC

Scout run long way back with 2 Turkish get ups after 5 sec run out, then to tennis court

Chilly plank railroad along the fence
Bear crawl-a-cides 5 lines
Reg suicides

Mary
LBC’s x20
Pretzels x20 each side

Prayers for Florence job, those fighting cancer, COVID victims

It was a pleasure men.

BS Out!

This Music Makes Me Want to Commit a Felony!

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YHC cooked up a list of exercises that was sure to please this morning. Overall, a very quiet morning in the Underworld during the workout. Maybe it’s because we were staying busy and men were pushing themselves, rather than engaging in the mumblechatter. Either way, the heavy and hard tunes were blaring as 1 PAX noted, “I’ve never heard this Christmas Carol!” and “This Music makes me Want to Commit a Felony!”. 5 strong PAX worked their way through YHC’s Christmas List challenge. Every PAX completed it. Way to go men!

FNG’s: No. However, a few notable absences I won’t mention here…but next time you stand me up…

EC: Kettlebell swings x 500 w/ Emeril, Dawgpound, and YHC.
Warm Up: Good Mornings x 12, Imperial Walkers x 13, Sir Fazio’s F/R x 14, Frankensteins x15.
The Workout: This was a Christmas List 12×12 OYO Challenge. Every Exercise went up by 12 reps as we worked through the list. A few PAX started the list over again while waiting for the 6 to finish. Great work! Exercises were: 12 Burpees, 24 Wonderbras, 36 Bell Merkins, 48 Alt. Shoulder Press, 60 Midget Cookie Pouch, 72 Goblet Squats, 84 Lawnmowers, 96 Alt. Curls for the Girls, 108 Tricep Press, 120 Swings (like we needed more of that!), 132 Boobity-Boobity’s, 144 SSH.

Mary: Either built in or left out…not sure, but time expired.
Announcements: Beer Ruck Saturday at 1:00 from Bombshell, Christmas Party Dec. 17th…check the Slack.
T-Claps (Recognition): All the PAX for completing this challenge in the allotted time.
Prayer: YHC’s M and surgery on Dec. 21st. Those PAX sick, injured, spoken, unspoken. YHC took us out.

…and Emeril, even though you said like 7 times, “I ain’t got it today”…you did! Good work.

All by myself…at the Casino

/in /by

FNGs: None
Warm Up: Mosey around the track followed by 20 SSH in cadence, 20 imperial walkers, 20 hill billies, and 20 Frankenstein’s
The Workout: What’s that spell?

Event 1:

Bat Wings-20, Indian Bear Crawl (a little difficult by myself but modified to bear crawl 3 parking spots then plank hold for 10 seconds R/R 10x, Randy’s 20x, Travolta’s 10x each side, Hairy Rockettes – 10 each leg, Dancing bears (this one was a little tricky, plank hold and switch to alternating left foot up and right hand up and switch), alternating shoulder taps – 20x, yurpees – only 5 because they suck and it’s my birthday…

Event 2:

Crab cakes – 20x, Annies – 20x each arm, Kickbacks 10 each leg, E2k’s (oblique crunches) – 20x each side.

Mary: Mosey around the track one more time, Freddie Mercuries, LBC’s, Reverse LBC’s, Obliques both sides – all 10x cadence
Announcements: Christmas Party on 17th at Bombshells
T-Claps (Recognition):
Prayer: Our country, our leaders, for those who are hurting and maybe sick with Covid.

KG Bad Ideas 12/10

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PAX: Finkle, Norm, Sprinkler, Scrapple, Gump, 16-Bit
EC: Norm

FNGs: None

Warm Up: Mosey followed by daisy pickers, smurf jacks, Finkle kicks, Fazio arm circles

Bad Idea #1:
Blimps with a jog around the parking lot after each round. 3 sets.
Burpees – 5
Lunges – 10
Imperial Walkers -15
Merkins -20
Plankjacks/Pickle Pounders-25
Squats-30

Bad Idea #2:
Mosey to the basketball court for some suicides. Broke up into two groups of 3 and one group did suicides and the other group did an exercise starting with Homer Holds (version of homer to marge where you hold up one leg for 5 seconds each while maintaining a back bridge). Next, Balls to the wall, crab humpers, and peoples chair.

Mary: LBC’s, reverse LBC’s, Freddie Mercuries, and side crunches

Announcements: See slack and FB

T-Claps (Recognition): Everyone for picking up the six.

Prayer: Prayed for our country and leaders, Gump and work situation, and Noah’s Ark.

Finkle took us out.

The cold never bothered me….

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Meant to sing up to Q Caveman this weekend, and forgot. Messaged Dawgpound to see if he was ok with me taking the Q since he had placed his name on the sheet, he agreed ,so I got to do my VQ of a steel mace workout. 
FNGs :None
FNGs: Dawgpound KB Swings
Warm Up: Daisy Pickers, Sir Fazio Arm Circle Forward/Backward, Hillbilly’s, Imperial Walkers, Spinal Twists, Good Mornings.
The Workout:
   Tabata: 50 secs on 10 seconds rest, 8 exercises for 4 rounds.

      1. Press outs: Hold mace on end and slowly press out forward, squat while doing it for next level
      2. Dynamic Curl: Toss mace hand to hand
      3. 10 to 2:  Swing around head, return to front, swing other way
      4. Side to Side Lunges: Side Lunge, point heavy part of mace towards stretched out foot
      5. Joust Lunge: Lunge and push mace out like jousting, switch arms halfway through
      6. Barbarian Squat:  Mace behind back, bring over head and squat
      7. Overhead Press: Press mace over head, switch mace sides half way through
      8. Archer: YHC’s Favorite 🙂  Hold mace out like holding a bow.  Can do to side and behind for next level

Mary: Popcorn Mary, with Homer to Marge, Freddy Mercuries, Pickle Pounders, and others
Announcements: Beer Ruck Dec12th, Christmas Party the Dec 17th, Oakwood 24, check slack for all details
T-Claps (Recognition): Pax who did the CSAUP this weekend
Prayer: 187, Fanny Pack and Pikachu M’s.

It was great to Q a work out I had done a lot, but not lead. If you have not had a chance to come out and swing the mace you should do it. It is a full body workout.

We are not running Crossway?

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EC: A lot of PAX.

FNGs: None

Warm Up: discussed the route and headed out.

The Workout:

We ran the scooter route:

 

 

 

 

 

 

 

The bat flippers ran their own route and back to Ting for 500 KB swings

Mary: Not today

Announcements: See slack and FB

T-Claps (Recognition): Everyone for picking up the six.

Prayer: 187 and Tracy, Pax dealing with Covid, unspoken.

Shamwow! took us out. Always an honor to lead.