Tag Archive for: Pumpkin Spice

The Quiet Man

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Happy St. Patrick’s Day! YHC made it a point to take the Q today at my site to deliver the celebratory beatdown and celebrate our Irish pride. Honestly not a lot of hooliganry, shenanigans, or mumblechatter during the workout today. Some workouts have a lot of chatter and a lot of laughs…others not so much. I know that YHC’s method of leading often leads to a quieter workout…but that’s my working style…get things done…I’ll get my talking in at 2nd F! Seven Hearty Hooligans posted at Womble for a 4 leaf clover of fitness…so we went to 4 different spots on the grounds. Each spot, had a relatively narrow focus on the muscle group under attack.

FNG’s: No sir!
Warm Up: SSH x 30 IC, Daisy Pickers, Annie’s, Chinooks, Seal Claps, Frankensteins all x12 IC, Good Morning x6 IC.
The Workout: We moseyed over to the baseball parking lot where PAX were instructed to bear crawl the length of the parking lot and choose a challenging large rock. We did 2 rounds, with a bear crawl/lunge walk break in between. Curls for the Girls x25, Wonderbras x15 IC, and Rut-Rows x25.

Stop 2 had us moseying to the bandstand…now to work on some upper body/chest area. Balls to the Wall x 10 IC, Irkins x25, BTTW x12IC, Dips x25, BTTW x15 IC, Derkins x20, BTTW x20 IC, Hand Release Merkins x20. People’s Chair to recover…because we would be hitting legs next. Moseyed over to the large parking lot.

YHC previously set up 4 cones for a suicide series. Run to 1st cone, 5 burpees. 2nd Cone = 10 Alternate Lunges IC, 3rd Cone = 15 Squat Jumps, 4th Cone = 20 Monkey Humpers IC. A few PAX got to start climbing down the ladder, but otherwise, we picked up the 6 and proceeded. We finished up this 3rd “leaf” with 20 Prisoner Squats, 20 Zebra Kicks x20 IC, and 20 more Prisoner Squats.

We moseyed over to the tennis courts for Mary and stretching.
Mary: WW1’s x20, Dying Cockroach x 20 IC, LSF x 20 IC, and Pickle Pounders x 20 IC. Pigeon Pose both sides, high plank, side plank both side, high plank, Good mornings x6 IC. Slainte!!!
Announcements: Great TEDTalk last night about ShieldLocks. Check out the archive if you weren’t able to be there. Long Ass Run, Saturday March 27th.
T-Claps (Recognition): Cancun for getting out here and posting quite often since starting 4 weeks ago. Way to get it!
Prayer: Cancun and his wife’s book deal/process, FloJoe and his M…she’s got a good job possiblity, hope it goes well. YHC took us out. Grateful to be here this morning with these HIM!

Crazy Ivan

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The Workout: rotation of 7 bell exercises while taking turns (OnePAX at a time) 75 pound atlas ball carry 20 feet, five burpee’s, carry the ball back
Mary: LBC, box cutters, “bring Sally up“ push-ups
Announcements: ATT long ass run last Saturday of the month.
Prayer: prayers for Docs child preparing for surgery this month. Prayers for the family and friends of pumpkin spice his friend who passed.

Bombtastic time at Downtown Train

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Saw no one had signed up for the Q at DT for today, so I figured I would handle it this week, clown-car’d with Bobby Boucher, when we arrived saw the Bondo was already there, Cancun and pumpkin spice pulled in shortly after.

FNGs: None

Took a short Job around the circle and headed for the parking deck for the warm-up.
Warm Up: SSH, Sir Fazio (or sun gods)F/R, Imperial Walkers, Spinal Twists, Good Mornings
The Workout:
          Thang 1: Stayed in the parking deck and partnered up for a set of B.O.M.B.S  50 Big Boy Situps, 100 Overhead claps, 150 Merkins, 200 lBc’s 250 Ssquats.
         Thang 2: 2 sets if 7’s across the parking deck, star jumps and monkey humpers then,  Moroccan Night Clubs and Lunges

Finished up and head back to the flag for Mary
Mary: Modified onit 6mins abs 10-sec plank, 10-sec knees to elbows, 20-sec mountain climbers, 20-sec situps, 20-sec Freddy Mercury, 20-secs American Hammer
Announcements: Downtown Train April neighborhood challenge, Ted Talk Tuesday the 16th.
T-Claps (Recognition): Cancun still going strong after a month (or so) of posting.
COT: 5 – 1 Respect, 4 mehs.
Prayer: YHC Wife as she deals with auto-immune issues, Petsounds (carpex) recovery from stitches, Praises for Pumpkins Spices Mentors good news, all of our front line workers.

 

Are you a Member of the Clergy?

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Sometimes when an FNG shows up, you gotta ask, “are you a priest or pastor, or member of the clergy?” Because we’re about to talk about rock spanks with consent and without consent and pickle pounders, etc. Today’s FNG Abacus, was not a member of the clergy so we had the “all clear” to commence with the best mumblechatter in Southwake. YHC sought to set the stage for ridiculousness by introducing the Bag of Wrenches (about a 30lb. bag of wrenches, literally) that would accompany us on our short journey today.

FNG’s: Welcome aboard Abacus!!!
Warm Up: Shredder got us started off with SSH x 15 IC as YHC got some extra gloves for our FNG. This was followed by Good Mornings x 20 IC, Imperial Walkers into Hillbillies x 15 IC, Hand Release Merkins x 20, Seal Claps x 10 IC, Overhead Claps x 10 IC, Donkey Kicks x 20 IC, Hand Release Merkins x 10, Good Mornings x 10 IC.
The Workout: Mosey over for some rock work as Shredder and Pumpkin Spice shared the load of Bag of Wrenches.

Circle of Rock

2 Rounds of each: Squats x15, Rut-Rows x15, Hand Release/Release Merkins x 10 IC, Curls for the Girls x15, Tricep Extension x15, Rock Spanks x15 IC, Chest Press x25, Shoulder Press x15.

The circle of rock continued except 4 PAX stepped up to do 25 Curls for the Girls with the Bag of Wrenches, while the rest of the circle did AMRAP Ground Pounders the entire time. PAX not Curling or Pounding were Planking.

Wall of Pain

Each PAX took a turn doing 25 Curls for the Girls with the Bag of Wrenches while the rest of the PAX alternated between BTTW and People’s Chair. With 13 fellas…this took awhile!

Mosey to the playground with Shredder and 3rd Cousin grabbing the bag to travel. When we got there, 4 different PAX stepped up to be our “wrench curlers” while all others did AMRAP step-ups. PAX not curling or stepping, were planking.

Mary: LBC’s x20 IC, Homer to Marge X 20 IC, WW1’s x 20, Pickle Pounders x20 IC, short mosey back to the flag for Donkey Kicks x 10 IC. I told these guys not to leave open spots on the Q Sheet!
Announcements: Long Ass Run, March 27th. Downtown Train has an April “Neighborhood Challenge” coming up.
T-Claps (Recognition): Pumpkin Spice and Forceps for the double down and Pumpkin Spice will be on the VQ at Ground Pounder next week. That dude is gonna uncork it on us! Welcome Abacus (works in finance…close to Bean Counter…but).
Prayer: Motor Boatin’ and his new job, Pumpkin Spice has a friend who has recovered from a possible brain tumor, fellow PAX in Carpex with various injuries, those struggling with addiction, depression, mental illness, and grief. When we pray…God moves! YHC took us out.

Who let the dog out?

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FNGs: None

EC: Emeril.  Was hoping Dawgpound would show up but apparently he’s on puppy duty and EC is a no go for the next couple weeks.

Warm Up:
Bounce
Spinal Rotation
Swimmers
Hips in barrel
Hinge
Foot Trace

The Workout:

Each exercise 10 each side or 20 combined

Round 1:
Seated Shoulder Press
20 LBC in cadence

Round 2:
Seated Shoulder Press
Ballistic Curl
20 LBC in cadence
Round 3:
Seated Shoulder Press
Ballistic Curl
Arched chest press
20 LBC in cadence
Round 4:
Seated Shoulder Press
Ballistic Curl
Chest Press
Romanian Deadlift to single leg deadlift
20 Low Slow Flutter in cadence
Round 5:
Seated Shoulder Press
Ballistic Curl
Chest Press
Romanian Deadlift to single leg deadlift
Death March
20 Low Slow Flutter in cadence
Round 6:
Seated Shoulder Press
Ballistic Curl
Chest Press
Romanian Deadlift to single leg deadlift
Death March
Squats of some form
20 Low Slow Flutter in cadence
Work back down removing an exercise.  We threw in some burpees and Merkins to replace the core exercise.  We got through all 12 rounds.

Mary:
Homer to Marge was all we had time for


Announcements:
Long ass run, Ted Talk (Shield Lock)


T-Claps (Recognition):


Prayer:
Mike’s family (Pumpkin Spices friend that passed), Sadiq, Doc and Norm

Snatch is a favorite

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A little uncertainty heading into the workout with the health of the Q’s shoulder. No injury, just sore after jabbing a needle into it. Apparently there was some interest in Yoga, but no one spoke up so we relocated some weight.

FNGs: None
Warm Up: Sir Fazio Arm Circles, Good mornings, SSH, Imperial Walkers, Hillbillies
The Workout: Consisted of building on previous exercises and creating a flow.
Tabata style: 45 on, 15 off for 9 minutes, alternating the exercise every minute.. 3 sets of 9 minute workout
Set 1: Clean, Kettlebell Swing, Merkins
Set 2: Clean & Press, Snatch, Jump Squats
Set 3: Clean & Press & Lunge, Snatch & Squat, Burpees
Mary: Stretching and finish with have a nice day
Announcements: Long Ass Run, Bacon doing Goggins Challenge, Update to Freed to Lead (What’s your story)
T-Claps (Recognition):
Prayer: Docs Daughter, Norm’s daughter and family, A client of Dahmer. YHC took us out

Jessie’s Girl and the After Song

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It was good to see several cars in the lot already as I pulled up early for GP. Tclaps to Shredder who hopped out of his car and went for an EC run with the promise of no burpees by the Q if he was late getting back. Forceps rolled up right on time bringing the music with him, because the pax at GP do get grumpy without their music. Little did he know how important it would be later to set the mood for my new Mary Circuit.

FNGs:N/a
Warm Up: side straddle hops(by most, Gump hops by 1, and attempted Gump hops by another), good mornings, fozzy arm circles forward and reverse, Michael Phelps, and daisy pickers.
The Workout: our normal rocks were halfway underwater so mosey to the new rock pile for a medium to large rock. I was very proud of everyone today as I didn’t see any one arm pebbles this week. John cusack, curls for the girls, and mumble chatter (something about morning enemas) as we mosey to the game board by the basketball courts.

Everyone lined up by the color wheel with rocks for the main event. Pax would spin the wheel, I would move on the board to that color, we would do a super ground pounder as the buy in for every turn there’d been (1,2, 3, etc.), the pax that spun would call a 10 count move, we would all execute that move, and then rotate down a rock. It took 15 turns to make it to the end and we ended with a 20 count move to finish.

Cusack, curls for the girls, and mumble chatter(something about a trip to Circle K, had to be there for this one!) as we returned the rocks to their exact location and mosey back to the start for Mary

Mary: Inspired by GP 2 weeks ago I promised to make a Jessie’s Girl Circuit based on some mumble chatter. Forceps had it on the playlist and got it started.
Jessie’s Girl: 10 count 3rd Nipplers(thanks Gump for the inspiration), 6 inches hold, pickle pounders, homer to marge right leg up, and homer to marge left leg up. Then rinse and repeat for Round 2. This circuit lasts much longer than the song and I think we hit a different playlist for the after song.
Finished things up with an embrace the suck plank hold.

Announcements: Mama’s Thrift moving tomorrow morning 7am
T-Claps (Recognition): All pax that made it out for some ridiculousness and a reasonable Q
Prayer: Fanny Pack traveling, covid relief, unspokens

Do You Even Lift Bro?

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Sometime in the prior week YHC got the idea to bring out the deadlift bar to Captain Caveman and pair each pax’s reps with reps on the mace. This format also fits well for Crazy Ivan – maybe it’ll make an appearance there.

The pre-blast mentioned lifting but didn’t quite give pax an idea of what to expect. Waking up early for EC yoga YHC decided to bring enough weight for reps of 135 and 185 thinking that 135 might be a bit too light. The sad news the day before about Daft Punk set up our play list and put the number 28 into play at various times too.

Yoga happened (thanks Dawg, Emeril, & Redenbaucher) and the cars began to roll in.

FNGs:

None today unfortunately.
Warm Up:

SSH x28 IC (In Cadence)

Daisy Pickers x10 IC

Good Morning x11 on my down/up

Sir Fazio Arm Circles x10 forward/backward – keep arms up through spinal rotation

Seal Clap x10 IC

Overhead clap x10 IC

Chinook x10 IC

Windmill x10 IC

Spinal Rotation x10 IC

The Workout:

1 pax on the deadlift bar counts reps. All other pax perform exercises based on those reps/timing – exercises stayed constant for 5-6 pax worth of deadlifts on the bar and included:

  • Deadlifts – alternating between two-legged and single-legged
  • Ballistic curls
  • 360 swings
  • Pendulums

Wiggly made it clear from the beginning that 135 was too light. We had multiple 30+ efforts, a few 50s, and one 60.

For the round with 185 we kept it more reasonable but still very impressive – 3x 30+ rep efforts.
Mary:

Ditch the mace

Absolution (groiner, down to chill cut, plank jack, up to standard – 8 cadence count) x11 IC (28 just wasn’t going to happen)

Boat / Canoe on my out/in – 28 total

Crab Cake x28 IC

Break Dancer x28 IC

Yoga – lots of forward fold to stetch those backs out
Announcements:

Write your back blasts!
T-Claps (Recognition):

Cancun – guy is killing it

Dawgpound – dude is strong

McNugget – picking up way over his body weight this morning

16-bit – getting back out into the gloom while on IR
Prayer:

Pumpkin Spice’s friend Mike’s family. Sadique (young man that Pumpkin mentors)

Sorry 16 Bit

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It was raining so POTS came to visit. It is always nice seeing POTS. Also Peeping Tom came down from Carpex. They must not have a parking deck workout on Friday. I’m assuming he was avoiding the rain. Or maybe he likes being around us.

EC: Emeril and Dawgpound for some Yoga
FNGs: Nope not one
Warm Up:

You know you bounced with me.
Foot trace
Tootsie Roll
Spinal Twist
Bat Wing
Fazio Arm Circles Forward/Backward
Seal Claps
Overhead Claps
Randies — right after Bat Wing

The Workout:

We did a bit of exercises before the main event

30 KB Swings
5 Push Ups on Bell Each Arm
5 Swings to High Pull
5 KB windmills each arm
10 Thrusters Each Arm

We went into the main event a bit early. I had to much time at the end.

The main event was the game Tabata format. This is 45 seconds work with 15 seconds of rest. You do three exercises. You do the same number of reps for each exercise. We started off with 4 reps. If you finish close to 30 seconds you add 2 reps for each exercise. If you finish after 45 seconds you remove two reps to each exercise. If the exercise is one arm or one leg then you split the reps between the left and right side.

20 rounds of:
Swing to High Pull
Thrusters
Kettle Bell Pushups

I thought the three exercises went well together. Afterwards I was good and sweaty.

Mary:

We did a bunch of stretching to loosen the legs. Need to put the work in after a workout like that so you can function the next day.

Announcements:

Uhh I don’t remember.

T-Claps (Recognition):
Prayer:

Sorry I don’t remember

Backtits at Captain Caveman

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FNGs:none
Warm Up: mosey, ssh x20, daisy pickers,good mornings, foot trace, sir fasio arm circles and thumbs up
The Workout:  all exercises are with weighted mace

1st set- wonderbra x10 in cadence per side, arm extension plus curl in cadence x20, push up with arm lift x10 per side

2nd set- side plank with arm extension x10 per side, bridge press x20, burpee x5

3rd set-45 second exercise 15 sec break- barbarian squat, bow draw, bent over row

4th set- 45 second exercise 15 sec break- lateral lunge, lunge w/ joist, behind the head pendulum(don’t hit those back tits)

5th set- wonderbra x10 in cadence per side, arm extension plus curl in cadence x20, push up with arm lift x10 per side

Mary: ring around the Mary
Announcements: see slack
T-Claps (Recognition):
Prayer: pumpkin spice household over covid, Dumbo recovery