A Moist Covid (Elmo)

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Warm Up: Mosey to the toddler play area, SSH, Imperial Walkers, Hill Billies, Rev/Fwd Arm Circles.
The Workout: Mosey to first lamp post in the car park…. with a stop off at the shelter for a cheeky 20 cadence Balls.

Lamp post 1: 2xmerkin / 2xPlank Jacks / 2xSquat / 2xSSH

Mosey to next lamp post, Rinse and Repeat +1 Rep every lamp post. Continue to 10.

Rinse and Repeat back down to 2, but change to Diamond Merkin and Mountain Climbers, keep Squats and SSH.

back to shelter: 10 count cadence of Merican Hammers, 10 cadence LBC, 20 cadence LSF, 10 cadence box cutters, 10 cadence Freddy Merc’s

BOAT CANOE, 3 sets of 10 cadence hands taps in boat

Homer to Marge, 10 regular, 5 Right leg up, 5 left leg up.

Mary: Wall Sit with – 10 cadence arms straight, 10 cadence over head clamps –

20 cadence Balls

Wall Sit with – 10 cadence arms straight, 10 cadence over head clamps –

Announcements: Christmas Gig at Bombshell Thursday 1900hrs. Run Club at Bombshell 1830hrs (Deere HC, Dusty SHC)

Prayer: Crosby waiting for bids for gigs to come in, Kubota’s friend family loss, COVID, just remember it is NOT all about you.

2ndF – Tapline, the Hopfly Stout and DNEIP were on point 👍

TBD Rock Slide Suicides

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FNGs: Welcome Hollywood!
Warm Up: 20 SSH, 20 Seal claps, 20 Imperial Walkers, 20 Hillbillies, 20 Overhead claps, 20 SSH
The Workout:  RSS trial and error

Had been planning this workout for awhile but when YHC tried it on his own. some tweaks were needed.  So today was the day to refine this workout.

Mosey to the rockpile, select a good push rock was suggested by YHC.  John Cusack to the lot behind the fields where there are actually lights.

Push/slide the rock 6 parking spaces

20 Curls for the girls

6 more parking spaces

20 Curls for the girls

15 tricep extentions

6 more parking spaces

repeat + 20 sumo squats

6 more parking spaces

Repeat + 10 overhead presses

push the rock all the way back!

Round 2

Same as above except all excercises became 20 reps and added that you had to run back to starting line and back to rock after you got the rock to each parking spot destination.  Feeling tired and maybe a little Christmas spirit elimenated rock push back to starting line.

John Cusack back to rock pile.  Fellowship run around the soccer field and headed to Mary.

Mary:  20x box cutters and time was up
Announcements:  check slack
T-Claps (Recognition):
Prayer:  praise for Bondo’s son in law recovering nicely, prayers for Fanny Pack and 187 M’s.

Last Weeks Caveman

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Yep I forgot to do this last week.The weasel hasn’t shaken me down just yet, but I figure I should record this for history.

This workout was advertised as shoulder light and leg light to heavy. I think it lived up to the advertisement.

EC: Kettlebell swings: Dawgpound, Emeril, Pikachu, Dahmer. Red was a lonely runner

FNGs: Nope
Warm Up:

We did some bounces and some other onnit warm ups. It was a week ago and I don’t plan the workouts. I’m sure we traced a foot once or twice.

The Workout:

5 Rounds
Hallow Hold Press 10 Each side (Chest Press with legs straight and off the ground)
Switch Grip Reverse Lunge 10 Each Side
Uppercuts 10 Each Side
Romain Deadlift to Single Leg Romain DeadLift (10 Each Side) Weight on post leg
Rotational Row Twist 10 Each Side
Overhead Squat 10 Each Side

Mary:

I cannot remember what we did for Mary. I will have to make sure I do these the day off from now on.
Announcements:

There was an Epic Christmas Party on Thursday
T-Claps (Recognition):
Prayer:

Fanny’s M
187 Wife

The Lorax

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PAX:  Norm & Martini for EC, Scrapple for the ME

FNGs:  Not Today

Warm Up:  Norm handled the warm up.  YHC was out for a little EC.  On his way back he ran into Norm which caused him to change his route and get a little extra, however this also added time.  YHC checked the time piece and realized that he was not gong to make it back to the lot before 5:30 – nothing like showing up late for you own Q.  With Norm being just a little faster, YHC asked Norm if he would mind beginning the warm up and not wait on me.

There was some stretching, windmills, diasy pickers, impreial squat walkers

The Workout:  THE LORAX (as named by Norm)

Station 1 – the parking lot

-5 Home to Marge (IC)

-10 WWII

-15 Freddie Mercury (IC)

-20 LBC (IC)

-20 LBC (IC)

-15 Freddie Mercury (IC)

-10 WWII

-5 Homer to Marge (IC)

Station 2 – Headed for the Trees (hence the name of the workout) that line the driveway

-Lunge Walk between each tree.  At tree 1 -1 merkin, tree 2-2 merkins, so on until tree 6

-Turn Around and duck walk back.  At tree 1-1 WWII, tree 2-2 WWII, so on until tree 6

Station 3 – to the shelter

-Grab some wall for people’s chair (each PAX counted to 15)

-To the tables for 10 erkins and 10 step ups (L+R=1), 10 low slow flutter

Back the way we came . . .

-10 low slow flutter, 10 step ups, 10 erkins, people’s chair

-back to the trees duck walk w/ WWII, lunge walk w/ merkins

-back to the parking lot 5 Homer to Marge, 10 WWII, 15 Freddie Mercury, 20 LBC

Finished where we started

Mary:  Not today – took care of core during the workout

Announcements:  Ted Talk with Bacon, Christmas Party Thursday

Prayer:  Scrapple’s wife having food surgery on Friday

Simple But Effective

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PAX: Norm, Shredder & Martini for EC, added Scrapple for the Main Event

FNGs:None

Warm Up:  Quick lap around the parking lot and then the usual – SSH, Arm Circles, Good Mornings, Imperial Walkers, Hillbillies, Windmills, Daisy Pickers, Frankensteins

The Workout:  Headed to the back of the school for a simple but effective beatdown.

Station 1 – Core

Station 2 – Upper body

Station 3 – Lower Body

Timer was a lap around the track

4 Rounds with exercises changing each round

Back to the front of the school where Shredder went into teaching comatives

Mary:  Home to Marge, Freddie Mercury, LBC’s

Announcements:  Beer Ruck Saturday, Christmas Party Next Week

T-Claps (Recognition):  Scrapple – first workout was Wednesday and this made 3 in a row – way to get after it!

Prayer:  All those struggling with everything that is going on.  Scrapple took us out

I Can’t See, but I Can Smell!

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A cold morning at the Cobra. Full House commented it was almost sweatshirt weather as he took off for some EC, while YHC was swinging the kettlebell and grimacing at my cold hands. Forgot to bring the bell inside last night. Either way, YHC knew the hands would eventually feel like ice blocks with what we were going to do today. Good amount of mumblechatter along the way today, not sure if that meant too easy or if we were just more 2ndF focused today, but the more you Q, the more you learn things about the workout and PAX…all good things. For instance, I learned today to be more specific about stone choice. High reps, low reps, travel size, etc.
Warm Up: SSH x25, Good Mornings x15, Imperial Walkers x15, Squatted Overhead Claps x15, Annie’s x10, 5 burpees OYO.
The Workout: 9 man Indian run around the back of the Teeter to the base of the big and hated hill. Some squat hold while YHC gave the instructions for upcoming routine. Each round would start in squat hold at the bottom of the hill, sprint up to the top, plank hold for the 6 plus a few seconds more, then an exercise that would increase by 5 reps and also stack over rounds. Sprint back to the bottom of the hill. Started with 5 Boat/Canoes. That’s 1 round. Next round was 5 Boat/Canoes, 10 American Hammers IC. So we did a total of 5 rounds. Last round encompassed 5 Boat/Canoes, 10 American Hammers, 15 WW2, 20 Dying Cockroach, and 25 Merkins. Final move over here was a bear crawl up the hill.

We did a fellowship mosey over the the big red wall behind the shopping center. PAX held a People’s Chair for a 10 ct. per PAX. We then held BTTW for a 10 ct. per PAX. YHC then instructed PAX to grab a couple of the river stones over on the edge of the parking lot, one for each hand. PAX grabbed a variety of sizes, which made YHC realize as the routine went on that the Q should specify a bit more every now and then. All PAX held rocks in their hands for a 50 ct. of lateral raises, followed by a 10 ct. per PAX BTTW. Repeato, except we did front raises with the rocks, followed by 5 ct. BTTW. We then held People’s Chair and did 25 counts of lateral, front, and overhead raises. PAX finished with a 10 ct. per PAX of BTTW.

Over to the Jiffy Lube for some dips and irkins. 15 Dips, 15 Irkins, 20 dips, 20 irkins. It was during this time that an effervescent odor washed through the area courtesy of Lipstick. While Tetanus had moved during irkins to avoid having his eyes poked out by the shrubs, he regretted this decision as he walked directly into the odor trail. Indian run on over to Mary.

Mary: 5 Boat/Canoes, 10 American Hammers IC, 15 WW2’s, 20 Dying Cockroach IC. Have a nice day! Though YHC wanted to end directly on time, Lipstick finished with 25 merkins, either out of sheer determination, a case of OCD with exercise counts, or as penance for gassing us out earlier!
Announcements: Christmas Party Thursday night, 7 Bombshell. Sign-Up/Show-Up.
T-Claps (Recognition): UTI…coming back strong to the Gloom!
Prayer: My M and surgery on Dec. 21st, 187, his M, and family, POTS and his family with the loss of a cousin. Be thankful for your health, reach out to others while you can….you never know the impact a simple conversation or encouragement to someone else can make. YHC took us out.

On the fly….Again

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Second week in a row rain has altered YHC’s plans at Downtown Train. Audible called and we headed to the parking garage for a make up as we go boot camp.

FNGs: None

Warm Up: Two laps around parkin garage, SSHs, good mornings, hamstring stretch

The Workout:

Suicide ladders-

Round 1: WWIIs 5, 10, 15, and 20

Round 2: Squats 5, 10, 15, and 20

50 LBCs (in cadence), 2 minute peoples chair

Round 3: Lunges (R leg) 5, 10, 15, and 20

Round 4: Lunges (L leg) 5, 10 , 15,  and 20

50 LBCs (in cadence), 90 second peoples chair, 40 SSHs (in cadence)

Round 5: Leg lifts (6 inches > 90 degrees) 5, 10 , 15, and 20

Round 6: Alternating lunge jumps 5, 10 , 15, and 20

50 LBCs (in cadence), 60 second peoples chair

Mary:  None

Announcements: Christmas Party (need more sides)

T-Claps (Recognition): All PAX for coming out on a rainy Monday.

Prayer: 187’s wife, Fanny Packs wife, YHCs father, father-in-law, and mother-in-law

Pyramids in a Chilly Rain

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You never know what to expect when headed to an AO on a rainy morning, especially a chilly one.  YHC had signed up to Q Red October a few days back and I was grateful for that because I knew it meant I could be under shelter the whole time.  What I didn’t know was how many other men to expect.  I pulled in to the parking lot to find Breach already waiting.  A minute or two after I arrived FedEx pulled in.  He was set to Q Mutiny.  That looked like it was going to be it but at 05:29:59 Norm came squealing in on two wheels to make it in time.

Due to the rain everyone wanted to do something under the shelter.  Luckily I had soething planned and those without a bell could use a rock.  We decided to combine AOs and get underway.

FNGs: None

Warm Up:

Lead by FedEx –

SSH x20 IC

SFAC x10 IC forward and reverse

Daisy Pickers x10 IC

Imperial Walkers x12 IC

The Workout:

Needing rocks we decided to mosey to the lower shelter.  Once rocks were secured the workout was explained.  A pyramid would be done consisting of 6 different exercises.  We started with one rep of each, then two, then three, all the way up to 10.  Afterwards we would work our way back down.  To give credit where credit is due I stole this idea from Rams.  I went to my first Thunder workout last week and this is what we did and I liked it so I stole it.

The exercises we did were:

Swings

Curls for the Girls

Triceps Extensions

Overhead Press

Weighted Hillbillies

Merkins

The PAX were going through these pretty quickly so after our round of 10 YHC announced a bonus round of 11 before we started working our way back down.

Once the pyramid was done we did a decreasing number of goblet squats and rut-rows.  The sets were 20/10, 16/8, 14/7, 12/6, 10/5.  I realized too late that I had missed the 9s but just rolled with it.  After these were done we returned our rocks and then took a mosey up to the upper shelter for …

Mary:

Again lead by FedEx we did:

LBC x10 IC

LSF x10 IC

Protractors

Planks with alternating leg lifts and then alternating arm raises

Chill cut plank

Pickle pounders x10 IC

American Hammers x10 IC

Announcements:

Holiday part on Thursday

Mama’s House looking for toys to distribute to needy families.  Breach will provide more information later today.

Prayer:

Breach’s sister with COVID and mother who also isn’t feeling well.  She tested negative but they’re still not convinced.

Everyone dealing with hardship or illness during the holiday season.

 

Glad to get out there and lead this group of men on a dreary morning.  Thanks for starting your day with me.

 

010000

Hilltop NeedMore Ruck. Nice temperature for the Ruck.

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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?