Tag Archive for: Gump

What is Morning Wood?

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Another humid but not so bad soupy morning for a workout. Mutiny had cars that just kept coming in. We had 18 total PAX. Two for EC arrived just before the workout started. (Norm and Martini) Planted Cupid’s flag but no Cupid. No FNG’s. 0530 so we blasted off like this.

Warm Up:
Lap for warm up with butt kickers and high knees then snake on hill. Circle up in middle of field

Up downs x10
Mtn climbers x20
Carolina dry docks x20
Sumo squat x20
Lower body stretches

The Workout:
Partner up with like speed
Catch me if you can with morning wood on track ~ 1 mile
P1 fast mosey P2 does morning wood on each arm, then chases down P1. Tag and switch exercises.
Switch from mosey to backwards run every other time you run
*A 4 year veteran asked “What is Morning Wood?” YHC quickly responded to see the exicon.*
– This is a Turkish Get-up without the Kettlebell. Laying flat on back with one arm raised sit up and then come up into a standing position. Added degree of difficulty = don’t use other hand to push yourself up! (A Turkish Get-up without a Kettlebell is aka A Turkish Get-up.)
YHC called recover then mosey to upper field.

Suicide merkin ladder – start at center field. Shuffle or carioca to right cone 3 merkins back to center field 3 merkins, then to left cone that’s further out 6 merkins back to center 6 merkins, right cone even further out, 9 back to center 9, left cone 12 center 12, right to end of field 15 back center 15. Cones will be spaced longer as you go.
Plank for the 6
10 big boy sit ups to catch our breath
Rinse and repeat with star jumps
10 BB sit ups

Burpee plank ladder
PAX plank about 3 feet from each other. HIM at the end hops up, jumps over next guy then performs a burpee. Continue this until you reach the end of ladder then return to plank. Each HIM goes twice.

(Rapid) Mary:
American hammer 20
Box cutter 20
Freddy Mercury 20
Heels to heaven 20
Dying cockroach 20
HAND

Announcements:
FB slack, CSAUP Odyssey, Norms departure

Prayer:
FedEx M for healing, Noah’s Ark M, Shredder’s dad passed away,Banana Seats uncle passed yesterday after battle with cancer, Crab Legs always, unspoken

Always great to be in the gloom. Most guys cannot fathom waking up this early. My M says she sees a big difference in the days that I do and don’t post. The days I do post always tend to bring more energy to the day and days I don’t post seem to be slothish (probably not a word). Anywho…I appreciate all the hard work each of you put in today and every time you post. Keep pushing that rock and if you need help pushing it, let somebody know. I’m sure someone will help you!

BS Out!

Ultimate at….Sugg!

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FNGs: None
Warm Up: OYO
The Workout: Ultimate!
Mary: More Ultimate for anyone interested.
Announcements: 9/11 Stair Climb

I forgot everything else…sorry. Work/school was a bit hectic this week so the backblast is tardy.

Batting Practice in the Dark?

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As part of my Q Sheet Challenge, I took the reins from Modify and he allowed me to lead. I was introduced to the batting cages by Wrangler a few years back and wanted to bring it to 2019 (I found out later that he had done it a few times since then…shrug) Hopefully, the PAX had fun.

FNGs: none
Warm Up: A few Trunk Twists and Good Mornings to get warmed up for the Big Stick
The Workout: With a bat and a ball, we smashed it from 2 feet to 2oo ft. If the ball didn’t leave the infield we were penalized with 5 Burpees. Once we were warmed up, most went into the grass resulting in Swing Kicks, Merkins, Diamond Merks, Bobby Hurleys, Star Jumps, WWII, Freddie Mercuries and a gamut of others.
Mary: Some Yoga stretches.
Announcements: 911 Stair Climb, Labor Day Convergence
Prayer: Injuries, Finkle’s neighbor injury

BB a day late but a year better

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FNGs: none

Warm Up: the usual suspects – SSH, IW/HB, leg and arm stretches, good mornings

The Workout: Dora’s ugly step-sister Mora(?)

Pax broke into groups of 3.

Partner 1 starred at bottom of the hill completing in no specific order (at least) 100 reps of each with a rock – curls for the girls, shoulder/chest press, tricep extensions.

While partner one was repping, partner 2 ran up the hill, stopping mid way to enjoy 5 burpees before making it to partner 3. Partner 3, who was at the top, was working through (in no specific order) (at least) 100 reps of each – merkins, squats, and WWII’s.

Relay race style, once partner 2 reached partner 3, partner 3 ran down (stopping mid way for that lovely burpee break) to partner 1 and the bob and weave continued until the one-year-old-F3 :Q wrapped up this warm up (27 min deep) and sent the PAX moseying to the tennis courts

After a brief plank hold for the six and some mumble chatter about Mary…. we lined up on the baseline for more fun

1st set – bear crawl 1/2, jog 1/2  across courts into 20 shoulder tap balls to the wall with a 1/2 bear crawl 1/2 jog back to starting line for 1:5 deep squat into calf raises

2nd set – bear crawl full distance across courts into 20 shoulder tap balls to the wall with a full bear crawl back to starting line for 1:5 deep squat into calf raises

3rd set – bear crawl 1/2 jog 1/2 across courts into 20 shoulder tap balls to the wall with a full bear crawl back to starting line for 1:5 deep squat into calf raises

Mary: 18 reps each of American hammers, heel taps, side crunches, with a HAND finisher

Announcements: Check slack and Facebook
T-Claps (Recognition): all you legends for filling my stoke tank up this last year!

Prayer: Fed Ex for guidance with son, Banana Seat family and friends of friend who passed, Noah’s Arc and wife, Crab Legs

Uno Minuto

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The thang today featured not one but two EMOMS (do sets of exercises every minute on the minute, and any time left in the minute is rest time). YHC was fine until we stopped for combatives, then had to take a quick sec to not fall down!

Warm Up:

Mosey to the back, imperial walkers, hillbillies, arm circles, trunk twists, then 2 rounds of jog in place to high knees to butt kickers to side-straddle hops.

Workout:

EMOM 1: 15 MINUTES, 15 ROUNDS

  • 4 pullups
  • 4 pushups
  • 4 box jumps
  • 4 crunches

EMOM 2: 5 MINUTES, 5 ROUNDS

  • 5 side-straddle hops
  • 2 burpees
  • 25 meter sprint

Announcements:

9/11 stair climb

Prayer:

Noah’s Ark and family, Shredder

9 x 4 + 1

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EC: H1N1, Messi, LED, Banana Seat, Pikachu, Fumunga, Cupid (might be leaving someone off, sorry)

FNGs: None

Warm Up: YHC welcomed the crowd to his 37th bday bash, little anxious for some reason but got it going quick.  Explained to the gang that we were going to do 37 – 1 min exercises (cadence/OYO); then circle up for Mary.  I broke it up into Heats and tried to incorporate an Upper, Lower, Core and Run into each one.  Here’s how it went down…

The Workout:

Warm up: FAC’s (fwd/rev), Leg Stretches/Frankenstiens,  Good Mornings/Side Stretches, Run around tennis court and pick up rock (last part took a little longer than 1 min so we made up for it next)

Heat 1: Curls for the Girls (1,2) with Squat (3,4) with rock, Imp. Walkers, run around tennis court (run took a little longer than 1 min so again we made up for it next)

Heat 2: Overhead Press (1,2) with Lunge in place (3,4) with rock, Hillbillies, run (this time to the hill and back to stay on time)

Heat 3: Alternating Merkins with rock, Homer to Marge (alternating leg raise), LBC’s, run to Snack Shack

Heat 4: Durkins, Box Jumps/Step Ups, WWII’s, run up hill and back

Heat 5: Balls to Wall and People’s Chair (swapping every 30 secs, American Heel Taps, run up hill and back

Heat 6: Urkins, Monkey Humpers, J. Lo’s, run up hill back to rock

Heat 7: YHC asked for a 10 count…then back to it; rut rows, star jumps, American Hammers with rock, run to hill and back

Cool Down: Tri Extensions with rock, Al Gore with rock (bus driver style if you choose), Plank Hold (PAX were doing different variations based on ability/call outs; good work men!), run to return rock, meet back at tennis court

Wait! What!? That’s only 36 exercises…oh yeah, here is the +1, 10 Burpees OYO

Mary: We had Mary with all kinds of exercises; Freddy Mercury’s, Box Cutters, Diamond Merkins, others I can’t remember…but we did finish with 5 Burpees OYO.

It was a great honor to lead you all today, each one of you has an impact on my journey and so many others.  Great work out there and way to push each other, I appreciate you all!

Announcements: 9/11 Stair Climb, JoCo Convergence, Q Sheet Sign Up Challenge (let’s fill up the rest of the year!), Fonzie has your Q next week!

Prayer: Capt’n Kirk, Noah’s Ark, Cupid, Unspoken

17 Smiling Faces in the Humidity at Mutiny

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EC:  H1N1, Overachiever, and Messi

FNGs:  None

Warm Up:  Jog around track.  Circle up.  5 burpees for PAX tardiness; Potts, first time leading, agreed to lead the PAX in a warm-up after circling up in the parking lot.  He executed the following exercises in cadence:  SSH, Imperial walkers, Fabio Arm Circles F/B.  Great job Potts!

The Workout:  Dauber led PAX to the pitch; lined up on a line and began Jack Webb’s, 1 merkin, 3 push air.  Escalating to 10 merkins and 30 push airs.  On your feet, 10 lunges L/R OYO, 10 Carolina dry docks, 10 Lunges L/R with prisoner get ups added, 10 plank jacks, 10 Frankensteins, 10 window openers, bear crawl to far white line boundary.  Mosey to bleachers for 10 reps of erkins, derkins and dips.  MANDATORY water break.  Squat hold for 6.  Mosey to snack shack.  15 count BTTW and 15 count people’s chair; rinse and repeat.  Jog to rock pile.  PAX grabbed medium size rock.  Executed the following 10 count cadence exercises:  toe taps with rock on ground, rut ro’s, curls for the girls, overhead press, triceps press; on your 6 for more 10 count cadence exercises with rock including skull crushers, chest press, H2Marge.  One hand on rock merkins – 5 each arm.  Return rocks to pile.  Line up for Indian run to tennis courts for Mary.  PAX drenched.

Mary:  Dauber asked Mr. Burpee, I mean R-22, to lead us in Mary.  Always be ready to be called upon.  R-22 called 10 burpees OYO.  Proceeded to do 50 LBCs, 30 American hammer ankle touches at a pace only a few PAX could keep up with, six inches for a 30 count cadence; (possibly additional core exercises) before calling Have a nice Day!  PAX, including Q, wiped out.

Announcements:  9/11 stair climb; see FB and Slack

T-Claps (Recognition):  16 Bit wearing breathtaker; R-22 for rescuing Doc Sunday morning with an HVAC call!

Prayer:  Noah’s Ark and Michelle at Mayo; brigade deploying; injured warriors coming back from deployment today; PAX traveling; injured PAX (shredder, others); Crab Legs and his journey.  UNSPOKEN.  Thank you Norm for leading us out.

SAFETY REQUEST:  all PAX buy and wear an ID tag/bracelet.  See Cupid for a $10 off code; it could save your life!

It’s an honor and privilege leading you men.  Thank you Potts, R-22 and Norm for your help this morning.  Always be ready to lead.  Don’t rely on the same guys stepping up weekly.  If you have been to a few workouts, you are ready!nnn

Derek Davis Memorial Race 5K

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5th Annual DDMR 5K August 17,2019

PAX showed up to race, volunteer and support. It was overall a great showing by our brothers.  Tremendous results across the board by all PAX. All the hard work is truly coming thru in results. Thanks to all PAX that volunteered and supported us throughout the race. Special call out to Skidmark, John Deere and Shredder who are battling injuries and came out to support.

Thank you for letting me lead this mornings warm-up and COT.

Lipstick

I spy an Awning!

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EC: Fumunga (ran) Shamwow (Slept in his Jeep)

FNGs: Not one in site…or maybe Fumunga? At least a Welcome back Kotter!

Warm Up: It was dark, rainy and few straggling lightning rods in the distance but 5 PAX made the commitment and posted for YHC’s first Q at The Trot.  We decided not to plant the flag and get our star spangled banner wet this morning (I believe it’s not accustomed to get wet in the first place) We headed out of Action Park up and over the bridge to La Supermarkado.  As YHC was squat holding for the Six, he realized there was an awning over the strip mall and quickly modified his plans of visiting Lincoln Heights Elementary this morning.  We stood in the rain for SSH x51, Moroccan Night Clubs x25, Air Squats x20 and Smurf Jacks x15.
The Workout: Apple Turnovers – Bear Crawl to first trash bin, flip over and crab walk to the end of the first run. Mountain Goats x15 and then reverse Apple Turnovers back to start (Crawl Bear – Backwards crab walk) Recovery was Slow Squats x10 and then we repeated the apple turnover, cause we all know they come in two’s at McDonald’s for $1!

Next up we introduced the Doracides. Partnered up to complete a Dora (100 Merkins, 200 Squats, 300 LBC’s) but instead of the other partner running out and back, he was doing suicides with Burpee increments at the Suicide points. Ex: Run to trash can 1 Burpee, back to beginning, run out to 2nd point of reference 2 Burpees and back…you get the point. We did this out to 4 landmarks under the Supermarkado Awning.
Mary: Mary was nice this morning and didn’t ask the PAX to lay on the ground. Moroccan Night Clubs x20, Sir Fazio Arm Circles Fwd x10 Rev x10, Seal Claps x10 all completed in squat position.
Announcements: DD and Dad’s Camp this weekend. 9/11 Stair Climb
T-Claps (Recognition): Fumunga for running EC and Shamwow for showing up for EC
Prayer: Noah’s Ark wife Michelle and the entire family as they travel to Mayo Clinic and look for answers.  Struggling Marriages and for the Men facing challenges to have the courage to reach out and ask for help before it’s to late.

Are We Playing Ultimate Today!!!

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As we were waiting for the clock to strike 5:30 our little circle kept getting big as Pax continued to arrive. This prompted Gump to ask “Are we playing ultimate today?” because we ended up having 19 Pax come out to the gloom at Mutiny, with 4 doing EC, and with that we started with a lap around the track.

 

EC: LED, Fonzie, H1N1, Messi

PAX: Potts, Modify, LED, Fonzie, H1N1, Messi, Slimer, Noah’s Ark, Gump, FedEx, 16-Bit, Yosemite, Finkle, Snip, Norm, Dauber, R-22, Cha Ching, Venkman

FNGs: None

Warm Up: SSH x 25, Fozie Arm Circles F x 10 R x 10, Imperial Walkers x 10, Punch Up Merkins IC x 20

The Workout: Lined up across the parking lot to do  break dancers and bear crawls. Started at the first line with 1 break dancer and then bear crawl to the first line then crawl bear back to start, then do 2 break dancers and bear crawl to the second line then crawl bear back to start, etc….. Went up to 5.     We then moysed over to the rock pile to pick an exercise friendly rock. Had the Pax line up on the field for 7 exercise circuits, 10 circuits starting with 10 reps IC with each circuit decreasing by one rep and you couldn’t drop your rock until we all got through the circuit or we’d all be doing 5 burpees OYO. Needless to say one person, not saying any names, kept dropping his rock. The exercises were curls for the girls, shoulder press, tricep extension, rut rows, squats, upright rows, and chest press.

Mary: 6 in hold, low slow flutter, 45 degree hold, windshield wipers, 90 degree hold, heels to heaven, heel taps, Homer to Marge, chiseled cut, Pickle Pounders, HAND

Announcements: Noah’s Ark thanked all the Pax and friends that stepped up to help him and his M  trip to the Mayo Clinic which was moved up 3 weeks. 9/11 stair climb

T-Claps (Recognition): All the Pax that stepped up for Noah’s Ark

Prayer: That Noah’s Ark wife gets a true diagnosis and can get on the road to recovery, unspoken.       Snip took us out.

 

As as always thank you for letting me lead. It’s truly an honor!!!