Tag Archive for: Cupid

Timing Is Everything..

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This morning’s edition of Any Given Sunday was a bit different. YHC sent a pre-blast the night before indicating a Ruck was in play as well as running for those wanting to get some miles in. Have you ever had one of those mornings where things just fall into place even though you weren’t expecting them to go 100% right?

It was definitely one of those mornings. Started out with a 5am alarm. Gear at the side of the bed was picked up and carried to the bathroom.  Headed downstairs, but upon arrival to the kitchen, noticed that I was missing socks. Not to worry, there was a pile of clean whites in a laundry basket right at my feet. Problem solved. Exited the garage 20min until go time and got halfway out of Wescott past 187 and Dumbo’s house before realizing I forgot my shovel flag.. Turn around, grab flag and head to Womble.

8 PAX waiting on the curb, 6 with ruck sacks-2 without. Five minutes til 6am. Just enough time to plant the flag and exchange pleasantries before the warm up. With one minute to spare, our 9 count, including YHC, turned into a 10 count with Redenbacher rolling up on the scene for some running miles. Six o’clock hit and inquired with the PAX on who would be running and who would be rucking. Three for running and 7 for the ruck.

Advised PAX to drop their gear for the warm up that went a little like this.

Warm Up: Light mosey to the far end of the lot, lunge walks and Frankensteins back. Circled up for Imperial Walkers X10, Hillbillies X10, Fazio Arm Circles X10F\10B, Good Mornings X10, Mountain Climbers X20, Toe and Heel walks to the middle of the lot with a Squat hold as I explained this morning’s routes.

For The DawgPound, Cowboy, and Redenbacher, they would be running the standard Bass Lake route with a counterclockwise path around the lake and back. For those rucking, YHC would lead PAX up to Sugg with mixed exercises along the way before heading back for COT. The finish time was set for 7am, figuring with the 5mi and change run and 2.5 mi ruck\exercises, we should hit it just right and all regroup at the same time.

The Workout: 3 PAX went on their way to the Bass Lake running route, while remaining 7 grabbed their gear and made their way out of Womble. Along the baseball fields YHC called for PAX to stop at the railings on the running path and get an overhand grab of the bar from underneath to perform upright rows. Dauber, who’s pack was a bit full squeezed himself under the bar and gave me a look as if to say, “You d*@k”.  Upright rows X15 were performed in cadence and PAX continued to mosey onto Grigsby. Great mumble chatter along the way, particularly the topics of bacon, how ‘responsible’ Dauber was as a lad, prank phone calls, and how grain alcohol and gatorade is not such a good idea.

Arrived at the Sugg Farm gates and eventually into the event field at the far end. YHC noticed some picnic tables to the left of the field and called for some step ups X20 and Erkins X30. As the sun was just peeking through the tree line, YHC wanted a better view and ironically saw some more picnic tables perfectly placed in the middle of the field. Called for another set of Step Ups X20 and Diamond Erkins… “Are those really a thing?” To which I replied, “If they aren’t, they are now.” Diamond Erkins X30 with conviction were performed. PAX then circled up around the flag pole for a set of Prison Squats X20 and a set of Merkins X20. Rucked back to the first set of picnic tables for one more exercise…. Derkins X 30 on YHC’s down. The count dropped after 26, but I’m sure the remaining 4 were executed by all PAX physically or in spirit.

Mosey’d back to the road on our way back to Womble. As we passed the first set of porta potty’s, PAX witnessed irony at its best as a trotting Lipstick came toward us. This kid does not stop. On a bike yesterday for 30 miles, and now on his way fresh off a porta potty 100 yards in front of us. On his way by, he gave PAX the heads up that they may want to use these facilities next to us and not the one in front of us. Thanks, Lipstick..Way to be!

As we reached the baseball fields, YHC looked down at the Garmin and noticed 9min til 7 and 2.25 mi. Timing was perfect as we arrived to the parking lot right at 7am and 2.5 mi on the nose. Splits on Strava even later revealed an even 18:00 for miles 1 and 2. Turned around and found The DawgPound, Cowboy, and Redenbacher back from their run at the exact same time.

Timing is everything..

Mary: Stretches OYO

Prayer: Moment of silence for War Child. Prayers for those struggling with addiction. Additional prayers for marriages and those facing marital challenges. Prayers for healing those who are impacted by health issues. YHC took us out.

Double Digits at GP

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11 HIMs (several GP virgins) showed up to for the beat down this morning 

WarmUp:

20 Fozie Arm Circles, 10 Good Mornings, 25 SSH, 15 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies

The Workout

Mosey to the wall:

2 sets of at least a 55 ct Wall sits and BTW (can’t say what the could was for sure since there were some PAX who decided to mumble chatter instead of counting – typical)

Mosey to the Rock Pile – rotate around rocks between sets.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders

Special thanks to Pikachu for the herculean rock

Mosey to the Playground with rocks for Aik’n Station Time:

  • Aik’n Arms: 15’s  Merkins, Derkins, Shoulder Tap Planks & Dips
  • Aik’n Abs: 20 LBCs, 20 Pickles, 10 WWIIs, 15 H2M alternate legs
  • Aik’n Legs: 20 Squats, 20 Step ups, 10 Star Jumps, 15 Mnt Climbers
  • Aik’n Abs: 15 American Hammers, 20 ct 6 inches, 10 Rockies, 30 ct Chilcutt Planks
  • Aik’n Arms: 10 shoulder tap merkins, 20 Dips, 15 Plank Jacks, 15 Hand Release Merkins.
  • Aik’n Legs: 20 Step Ups. 15 Lunges, 15 High Knees, 15 Split Jack

Announcements:  July 4th 1776 Convergence,  Mookie is wearing Breath Taker for A Cure in Sight this week (3 mile AGS Ruck option tomorrow),  other important things I can’t remember.

Prayer Requests:  Dauber’s family for healing, Continued prayers for marriages and families. Brothers dealing with injuries. Praise Dauber’s interview with Amgen went very well.

YHC took us out.

T-Claps (Recognition): T- Claps for Warbucks putting some serious miles in downrange and Mookie for his generous donation to A Cure in Sight

Milli Vanilli’s Greatest Hits

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Warm Up

Warm up consisted of good mornings, 36 SSH for 36 months of F3 for me, daisy pickers, imperial walkers, hill billy’s, merkins and Michael Phelps

 

The Workout – My Greatest (aka: favorite exercises)

  • John Cusack with rocks to the abyss
  • Circle up for curls for the girls than wheel barrel up the stairs, Spiderman down the ramp and run back to the abyss to repeat with other partner
  • Back to rock circle for ruh rohs than sprint up grass hill for type writers followed by returning to the abyss
  • Triceps extensions with the rocks and John Cusack back to parking lot for some barely curling
  • Circle up for some Jack Webs with rocks
  • Return the rocks and run to the tennis courts for Mary

Mary

Freddy Murcury’s

Low, slow flutter

WWII

Homer to Marg

Have a nice day

 

Announcements

Refer to Slack and July 4th convergence at 6:30 am at Womble

 

Prayer Request

Warchild and his family, Gilligan from F3 Carterico who is having complications from heart valve replacement and continued prayers for Crab Legs

Diamond, Rocks, and Hills

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FNGs:  Welcome Yosemite (Ethan Powell)

Warm Up:  Jog passed the snack shack (keeping PAX of 11 on their toes) all the way down to the end of the road.  Circled up and executed SSH, HB, IW, CP.  Static stretches included R over L, L over R, behind back.

The Workout:  Q saw the baseball diamond and wanted to call an early audible.  Found an entrance and began at home plate rounding the bases with the following exercises:

Home to 1B:  gate openings, knees to chest.  Arrive at 1B, 5 Merkins OYO

1B to 2B:  butt kickers, franksteins.  Arrive at 2B, 5 Merkins OYO

2B to 3B:  lunges.  Arrive to 3B, 5 Merkins OYO

3B to Home:  prisoner get ups; 5 Merkins OYO

people’s Chair on the chain linked fence.  Mosey to snack shack area for irkins,  dirkins and dips on the short wall.  Mosey to snack shack for Australian MC, PC, BTTW. Rinse and repeat for 10 cadence count.  q sweating in this 100% humidity.  Mosey to road, karaokes L & R up the hill.  Lined up in parking lot, butt toward hill.  Q demonstrated a defensive basketball posture (Bobby Hurley esqu).  Q called L, Pax moved L at a 45 deg angle staying low.  Q called R.  Q called Low – PAX slapped the ground (some did Merkins).  Kept moving L to R with some merkins added until we reached the hill.  Line up at the bottom of the hill.  Bear crawl up to the guardrail.  Execute irkins, dips and dirkins.   Hop over guardrail, jog back to the starting point at the bottom of the hill.  Rinse and repeat.  Once exercises were completed on the guardrail, PAX bear crawled backwards to the bottom of the hill.  Mosey to rock pile for a medium rock trying to avoid the yellow jackets.   Numerous rock exercises were executed in 10 cadence counts.  Exercises included curls for the girls, triceps extensions, rut-rows, soccer toe taps, jump over side to side, front to back.  PAX on their six for chest presses, skull crushers, H2M, with rock at arm’s length above head and above chest, PAX held 6 inches off ground with legs extended straight (FUN).  Return rocks to rock pile.  Mosey to tennis courts.

Mary:  Yoga stretches

Announcements:  See Slack & Facebook; ultimate at Tiger Blood; Modify stepped up to Q KG so Cupid could play frisbee.

T-Claps (Recognition):  Recognize H1N1 and Cupid for new AO at Falcon Park – “the Nest”

Prayer:  Fonzie let us out. (thank you brother) Dauber discussed the power of small group.  Find one.  Be vulnerable.  Discussed the power of letting things go with water bottle analogy.  Lots of PAX injured, accidents, parents burying their kid(s),  marriages, unspoken, Warchild.

Better late than never

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FNGs: Rousey
Warm Up: Jog to large parking lot for SSH x 15, Goodmorn x 10, Cott Pic x 10, Sumo Sq x 10, Merk x 10, Mt Climb x 10.  Mosey to outdoor stage
The Workout: Against Lucky Charms directive, we did Jump Squats x 10 and Balls 10 count in cadence.  This was done 3 times.  We then did an Indiana Run around the soccer field with last guy doing 3 Merkins and then running to the front.  Stopped at the picnic pavilion for 3 sets of Urkins x 10, Durkins x 10, Dips x 10 and one leg lifts x 10 each leg.  Mosey to big parking lot and gather a rock for a favorite of mine called 4 corners.  1st corner, 20 x gound pounders, Lunge walk to next corner.  20 x curls, Bear crawl to next corner.  20 x triceps, lunge walk to next.  20 x straight leg dead lift, crawl bear to next while pushing rock.  20 x shoulder press, lunge walk to next.  20 x squats and bear crawl back to start while pushing rock.
Mary:  10 x LBC, 10 x Freddy Mer, 10 x Pickle Pound, 10 x Wide Merkin, 10 x Bulldogs (Da Business specialty)
Announcements:  None because Slide Rule did Crazy Ivan(HaHa)
T-Claps (Recognition):
Prayer:All unspoken.

Great to lead this group and my apologies for taking so long to get this BB posted.

The Nest Inaugural

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EC: Cupid, H1N1, Pikachu

FNGs: None

Warm Up: Mosey around the parking lot. 20 SSH IC, 15 Imperial Walkers IC, 15 Hillbillies IC, 10 Moroccan Nightclubs IC, Michael Phelps.

The Workout:

Modified Apple Turnovers: Bear crawl 2 parking spaces, merkin, flip over, WW2, crab walk back 2 parking spaces, WW2, flip over, merkin. Repeat 4 times OYO, then picked up the 6.

Moseyed to the wall for Ascending and Descending Testicles. YHC called out various degrees until his arms were jello. At 90 degrees, some of us discovered that we can get our feet over the top of the wall…file that away for another workout.

We then moseyed back to the parking lot for 4 Corners, Abs and Legs edition. PAX partnered up, each partner did 50 of an exercise while a second exercise was held.

At Corner 1, 50 squats, hold squat.

Mosey to Corner 2, 50 low slow flutter, hold legs 6 inches above ground.

Bear crawl to Corner 3, 50 star jumps, hold squat.

Mosey to Corner 4, 50 WW2s, hold legs 6 inches above ground. Crab walk back to Corner 1.

We then moseyed back to the wall for Ascending and Descending Testicles, round 2.

Finally, moseyed to the shelter.

20 irkins, 10 derkins, 10 dips. 10 Step Ups each side.

10 irkins, 10 derkins, 10 dips. 5 Step Ups each side.

10 irkins. 5 Step ups each side. 10 derkins. 5 Step ups each side. 10 dips. 5 Step ups each side.

Mary:

The Elements song, every time elements was said we did a burpee. 31…ish.

10 Heel Taps IC

10 Dead Cockroaches IC

10 Pickle Pounders IC

Announcements: Check Facebook, Slack. Sign ups to bring a meal for Noah’s Ark

T-Claps (Recognition): Good work all HIM who showed up today. It was a humid one, my sweat was sweating.

Prayer: Warchild’s family, Noah’s Ark’s wife

When did Dauber get here?

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FNGs: Splenda and Seagull

Warm Up

A fun jog around Club Worx back to the tennis courts for warm up consisting of: 36 SSH for 36 months of F3 for me, good mornings, daisy pickers, imperial walkers and hill billy’s.

 

The Workout

  • Line up on the tennis courts for: wheel barrels, bear crawls, crawl bears, crab walk and reverse crab walks
  • Run to rock pile, grab rocks and then line up on soccer field for fun with rocks consisting of curls for the girls, ruh rohs, triceps extensions and LipSync’s 8 step full body lift that is actually only 6 steps. Between each arm exercise run to other end of field and back which included one 10 set of merkins for one of the runs because we were 20 minutes into the workout and haven’t done any merkins.
  • John Cusack to parking lot for down and back Bearly Curling.
  • Return rocks and separate into 2 groups of 8 so each brother can do 10 abyss merkins between 2 picnic tables while the other 7 did various experiences consisting of LBCs, WWII and monkey humpers
  • Run to little pavilion for 10 dips and then run to tennis courts for Mary consisting of Freddy Mercurys, low slow flutter, American hammers and 1 minute of have a nice day.

 

Mary

  • Freddy Murcury’s
  • Low, slow flutter
  • American Hammers
  • Have a nice day

Announcements

Refer to Slack

 

Prayer Request

Warchild and his family, Gilligan from F3 Carterico who is having complications from heart valve replacement, Dauber’s big interview on Wednesday and any other that I accidently have forgotten.

The Shortest Straw Has Been Pulled for You

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Image result for metallica and justice for all era

FNGs: None
Warm Up: 10x SSH IC, 10x Windmills IC, 10x Daisy Pickers IC , 10x Moroccan Night Club IC
The Workout:

Four PAX showed up this morning to participate in my take on a four corners workout.  YHC showed up with just enough time to set up two agility ladders and two sets of cones around the lower section of the parking lot, giving us four corners to work from and stuff to run through in between.  After the warm up each PAX counted off and were assigned their number.  At that point we moseyed over to the first corner and the straws came out.

Each corner had 4 exercises in it with each corner’s exercises having a theme: legs, merkins, shoulders, and suck.

Corner 1 – Suck
1) 15x chill cut plank jacks
2) 5x hand release burpee
3) 10x mountain climbers
4) Run a lap

Corner 2 – Legs
1) 20x Bobby Hurley
2) 20x prisoner squats
3) 10x No Surrender
4) Run a lap

Corner 3 – Merkins
1) 10x standard merkins
2) 10x diamond merkins
3) 10x hand release merkins
4) Run a lap

Corner 4 – Shoulders
1) 20x overhead claps
2) 10x randys
3) 10x carolina dry dock
4) Run a lap

When we got to each corner the PAX drew straws.  The exercise we would do in that corner was determined by the PAX that drew the short straw.  After completing the exercise we would then proceed through either the ladder or the cones, doing various drills, to reach the next corner.  This went on for the duration of the workout.  I don’t remember exactly but I think we did either 4 or 5 laps through the course.  I also don’t remember the order of all of the exercises but I can tell you that no one (other than me) liked the hand release burpees and that No Surrenders suck on pavement.  Luckily we only drew those straws once a piece.  YHC called an audible on the last lap to make sure we did the only two exercises on the list that hadn’t had their numbers pulled yet (diamond merkins and carolina dry docks).

Mary: 10x American Hammers IC, 10x reverse LBCs IC, 10x homer to marge IC, 20x sleeping hillbillies IC, 10 on each side, Have a Nice Day

Announcements: Check Slack and Facebook.  Attention was brought to the #acceleration slack channel.  Get in there and find yourself an accountabilibuddy to help you achieve your goals.

Prayer: YHC’s mother-in-law that is dealing with the death of her husband.

 

Always an honor men.

 

010000

Shelter Workout

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Pax for 9 for an intense under the shelter workout out in the open….

Warm Up:

20 cadence SSH

10 cadence daisy pickers

mosey to grass at bottom parking lot

The Workout: The Circuit Of Rain’

9 different Stations

  1. 10 x Tire Flips (also rotation time keeper)
  2. Tire Farmers Walk keeping ‘slow’ pace with tire flip (this was a lot harder than it first seemed.
  3. The Drum Reel Pull (total body destroyer)
  4. Jump rope
  5. Squats with firehouse on shoulders
  6. 20lb Slam Ball
  7. Cinder block ‘curl then overhead press’ 2 per tire flip
  8. Diamond Merkin (1 per tire flip holding plank)
  9. Cardio/plank freestyle (plank jacks or mountain climbers etc)

3 total circuits were completed.

Reload truck with toys.

Mary:

Shoulders to the wall toe taps, 10L, 10R, 10L, 10R. American Hammer 25 cadence, Protractors 10 count cadence 15, 45, 90, 45, 15. 25 Diamond Merkins, 15 cadence box cutters… finishing with Boat Canoe, kudos to 187 and Pikachu for the very last 30second complete hold… your Q busy a gut 10seconds early.

Announcements: New AO Tuesday Morning 0530hrs, Falcon Park, down the Quay.
T-Claps (Recognition):
Prayer: for our brothers

 

2ndF – Curry and Beer movie night at John Deere’s

 

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Possum Trot BB

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FNGs:None

3 for EC

Warm Up: 20 SSH, 5 burpees due to late Pax, 10 forward and reverse Fazio  arm circles, good mornings, IW, hillbilly.
The Workout:

11’s on small hill (captain thors and squats)mosey to tennis courts, build a burpee

crab walking to 1st court 5 merkins reverse run back.

crab walking to 2nd court 10 in and outs reverse run back.

crab walking to 3rd court 15 squats reverse run back.

crab walking to 4th court 20 star jumps reverse run back.

4 corner including 10 merkins, lunge to next corner, 10 merkins and 20s BTW, mosey, 10 merkins and 20s BTW 30 SSH, lunge  to corner, 10 merkins and 20s BTW, 30 SSH, 40 LBC

Mary: around the horn exercises including- box cutters, boat canoes, LSF, side crunches, heel taps, WWII,
Announcements:Slack
T-Claps (Recognition): The guys that stepped up to start new AO’s.  Way to Lead Men!!
Prayer: pax health, 16 bit family,  I did not take names.  I hope I got everyone!