Fitness, Fellowship, Faith

Month: June 2015 (Page 2 of 3)

BackBlast – Wolfpack Grinder and 311 with Love

17 men, including 1 FNG, faced the Saturday morning heat for the #GasHouse workout from Stroganoff & Wink.

Stroganoff led the mosey to the Flag for the Pledge and run over to the GMS Football Field to play a little sprinkler dodge warm up.

Warm Up

  • Side Straddle Hop (x15)
  • LBC’s (x16) – Stroganoff thinks – He attended NC State and has trouble counting past 10
  • Imperial Walkers (x18)
  • Freddy Mercury’s (x16)

Run 1 lap back around to behind goal post.

The Thang Part 1 (Stroganoff with VQ)

WOLFPACK GRINDER – On your own and group play

  • Prayer Squats (x15)
  • ½ Lap Run
  • Merkins (x20+)
  • ½ Lap Run
  • Mountain Climbers (x20/Leg)
  • ½ Lap Run
  • Merkins (x10+)
  • ½ Lap Run
  • Lunges (x10/leg)

Next we partner Up for the Sideline Follies…

First Folly

  • Partner 1 – Bear Crawl to mid field/Run to other side and back
  • Partner 2 – Plank Jacks (x20) + Freddy Mercury’s (As many as possible)

Second Folly

  • Partner 1 – Run across field and back
  • Partner 2 – LBC’s (As many as possible)

The Thang Part 2 (Wink with VQ)

Mosey to opposite side of GMS to courtyard (at least we found shade at the end).

  • Elevens with Merkins and Bomb Jacks!
Wink’s ADD shines through as we Mosey back to opposite side of GMS to another courtyard (Wink’s ADD shines through – we can stay in once place too long.  Oh… we see stairs.)
  • Tunnel of love
  • 300’s (100 Dolly’s, 200 LBC’s, 300 flutter kicks)
This series shall now be forever called “311’s with Love”
PAX mosey back to Schiele parking lot for COT and BOM.

GoatIsland Backblast: We would have just played cornhole, but I forgot the bags…

9 faithful PAX gathered in the gloom to sweat and inspect the Goat Island bridge in excruciating detail. Warmup breakfast of merkins, imperial walkers, Freddy Mercury’s, mountain climbers and prayer squats, then mosey over for the pledge at the flag on one of the light posts in patriotic Cramerton. Mosey across the street to start the party.

The Thang
The format was a split – half exercising, half running and exercising. Divided into pairs, one teammate runs across the bridge and to the cornhole boards, then performs an exercise on the other side. The other teammate performs 10/20/30 reps of the exercises for that round. Rounds were as follows:

Round 1
Teammate 1: 10 burpees/20 Carolina dry docks/30 lbc then plank until the other returns
Teammate 2: Run across the bridge, touch the cornhole boards, run back.

Round 2
Teammate 1: 10 knees to chest jump (this needs a name)/20 spider man merkins/30 hip raises (also needs a name).
Teammate 2: 10 inverted rows hanging from the swings across the bridge.

Round 3
Teammate 1: 10 burpees/20 lunges (10 per leg)/30 freddie mercury’s. Al Gore until teammate returns
Teammate 2: 10 pull ups using playground equipment across the bridge. Negative pullups when we ran out of gas.

Pause for a plank break, right arm up (right leg option), left arm up (left leg option). Then, back to the task at hand:

Round 4
Teammate 1: 10 turkish get-ups/20 plank jacks/30 flutter kicks (per leg)
Teammate 2: 15 box jumps on a picnic table across the bridge.

Round 5
Teammate 1: 10 burpees/20 imperial walkers/30 SSH
Teammate 2: Run to the cornhole boards and back

Mosey back to the lot for COT. Work was easy after this one.

BackBlast – No Picnic at Martha’s House

Eight regulars posted at Martha’s House to continue yesterday’s cardio-heavy activities. Picnic tables were first, but by the end we were eating our Freedom Fries from the pavement. Here is how is went…

Warm Up

  • Side Straddle Hops x 15
  • Seal Jacks x 15
  • Windmills x 15
  • Carolina Dry Docks x 15
  • Merkins x 15

Mosey To Picnic Shelter for the Down Escalator

  • Step Ups x 20
  • Dips x 15
  • Derkins x 10

Run to bottom of path and back (lunge walked the first hill).

Rinse and Repeat x4 (reducing reps as needed).

Mosey to Lower Soccer Field for 4-Corners

Mosey to each corner and complete exercises

  • Corner 1 – 5 Leg Flutters
  • Corner 2 – 10 Dying Cockroaches
  • Corner 3 – 15 Freddy Mercuries
  • Corner 4 – 20 Little Baby Crunches (LBC)

Rinse and Repeat x2

Finish with Duck Walk and Lunge Walk the short end of the soccer field.

Mosey back to Brewsters

Still had 3 minutes remaining so finished up with some more Merkins and CDDs and Fench Fries

COT & BOM

Moleskin

While not YHC’s VQ, this was his first solo Q so there was definitely some anxiety around biting off more than he could chew. Leading a good workout takes planning (not at midnight before a 5:30am workout) and clear directions to the PAX (not, well… I guess we’ll count some of these and go OYO for others, …). Counting keeps the group together and motivated. Stuff to work on next time.  Advice… keep it simple. Q what you can do. That helped a lot. Also… remember to do Name-o-rama.  #LearningToLead #GettingStronger

Bandit

The Storm – Starting Off the Week Strong

Date:  6/16/15

Pax:  Joboo (Q), Bandit, Woody, Anthrax, Top Hat, Wink, Ruby, Stroganoff, Outhouse, Bulldozer, and  Abba

11 men braved the heat this morning before sunrise at The Storm (Stuart Cramer High School).  It was noticeably quiet, possibly due to the nervousness of the running they were about to go through or the absence of the Godfather.  We managed to get started promptly at 5:30 AM.

Mosey to the flag down in the football stadium, followed by a warm up lap around the track.

WU: COT

  • Squats x 15
  • Side Straddle Hops x 15
  • Merkins x 15
  • Mountain Climbers x 15
  • Freddie Mercury x 15
  • Russian Twist x 10
  • LBC x 10
  • Another Lap

The Thang:

Partner Turf Work:

  • Bear Crawl to 20, sprint to 50 and back. Partner Merkins.  Switch
  • Crab Walk to 20, sprint to 50 and back. Partner LBC.
  • Lunge to 20, sprint to 50 and back. Partner Burpees.
  • Reverse lunge to 20, sprint to 50 and back. Partner Flutter kicks.

Lap

4 Corners:

  • Group sprinted to each corner of the Storm football field doing 10 reps of anything of choice at each corner. If finished early, went back and picked up the pack.

Hill Work:

  • Mosey to baseball/softball field.
  • Partner run down and back up the hill while other person does Prayer Squats.

Circle of Trust:

  • No new FNG
  • Prayer
  • Out
  • Great job this morning guys. Keep up the good work.  Great job for Bandit as he was the only one left after the 4 pack from last week.  5 in a row from last week.

 

PreBlast: #TheStorm Turf Monster and Hills

Get ready for the turf monster and hills.  Stuart Cramer High School offers a variety of facilities to accomplish many tasks including a lot of running, bear crawls, crab walks, lunges, and more.  You never know what the audibles could be with all of the equipment around.  Let’s start our first round of this weeks workouts strong.

-JoeBoo

BackBlast – Johnny Cash Posts at County Fair

Twenty-one men (including four FNG’s) gathered this warm Saturday morning for a #GasHouse beat down from E4 and the Godfather. This Dr. Jekyll and Mr. Hyde of a work out started with some crushing cardio thanks to E4 and ended with Godfather’s brutal County Fair, Zombie Walk, and Ring of Fire.

Here we go….
Mosey to Flag (Pledge) then mosey to the GMS Football Field…

WU (E4)
Side Straddle Hop (x20)
Stretch-Stretch-Reach (x10)
Body Builders (Dr Feelgood…  -counting improving – you would be proud) (x10)
One Lap (400M)

The Thang (E4)
PAX meet on the sideline and partner up.

Merkin Relay
One partner busts out Merkins while other partner sprints to the other side and back. Flapjack and continue counting where partner stopped. (x150)

Mile of Fun
One partner completes Escalator (10 Diamond Merkins, 20 Plank Jacks, 30 Squats) while other partner runs 400M. Flapjack then Rinse/Repeat until a mile is completed.

Godfather takes over.

County Fair
PAX divide into six groups and go to stations set up around the field. At the whistle, start the station. At the next whistle, rotate to the next station.

1. Station 1 – Bear Crawl Suicides (5 yards/back, 10 yards/back, 15 yards/back)
2. Station 2 – Squat Jumps (100/AMAP)
3. Station 3 – Two Minutes of Mary (30 LBC, 30 Freddie Mercury, 30 Rosalita, 30 Flutter Kicks, 30 LBCs)
4. Station 4 – Crawl Bear Suicides (5 yards/back, 10 yards/back, 15 yards/back – BACKWARDS)
5. Station 5 – Burpee Broad Jump (broad jump instead of vertical jump AMAP)
6. Station 6 – Blimp (5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Mountain Climbers, 30 Squats.

Modified Zombie Walk
PAX spread out across the goal line. At the start, lunge with right leg then the left leg, then do a full squat. Rinse/Repeat to the 50 yard line.

Johnny Cash AKA The Ring of Fire
Circle up in plank position. PAX hold plank while one man does 10 Merkins. When he finishes the next man does reps until all in circle finish.

Mosey Back to Parking Lot
One Minute Wall Sit, 10 Derkins, One Minute Wall Sit, 10 Derkins, One Minute Wall Sit, 15 Derkins

COT – Name-o-Rama

BackBlast – American Dream Memorial Smokey Mountain Beat Down

The crowd was filled with potential FNG’s but the air was too thin for the mountain fartsackers.

The Thang…

Started with a run out of camp to an abandoned country home with some nice paved conditioning pads out back among the weeds. SSH, squats, “Merkin dreams”, press press flings, then to abandoned country store for more “Merkin dreams” and appropriate mountain climbers.

The store reminded me of a now closed store back home called “Master Bait and Gro”.

Then a run past some horses while reminiscing about Blackjack Mulligans’ Double-Cross Ranch in Amarillo, Texas, to a church by a stream for a series of alternating stair climbs/squats, lunges, burpee long jumps, six inches-spelling “ADDR” with feet together, lunges, Pete Chicutts, squat/sprint intervals, more “Merkin dreams” and then back to the old store for tabata “Merkin Dreams” with an mercy audible as Feelgood’s pipes were failing.

Run back to the country home to finish the tabata and then back to camp for a memorial “knees to bionic elbow” and COT.

Moleskin…

RIP Dusty Rhodes, aka the midnight rider. No word on the status of his horse, Dos Diablos.

BackBlast: Inaugural Goat Island AO- Upper Body Beat Down

12 Men (including 1 FNG) battled the GLOOM this morning for the inaugural workout at Goat Island.

The Cramerton community will never be the same due to seeing Godfather shirtless after the workout.  Passersby ran in fear after seeing all 350lbs of his tatted body. Don’t be surprised if there are posters out in Cramerton by next Thursday with his picture warning women and children to be on the lookout and to stay away from this behemoth.

and The Goat Island AO Begins….

Pledge of Allegiance

WU:

Circle Up-

  • Seal Jacks x 10
  • Side Straddle Hops x 10
  • Carolina Dry Docks x 10
  • Mericans x 10
  • LBC’s x 10

Pick up a cinder block and mosey across the bridge to Goat Island Park and partner up

THE THANG:

BRIDGE WORK-

  • Cinder Block Chest Press Relay: Chest Press/Run Across Bridge and Complete 5 Mericans and Return.  Switch Every Time Partner Returns.  x 300
  • Plank/Right Side Plank/Left Side Plank/French Fries x 5
  • Cinder Block Bicep Curl Relay: Bicep Curl/Run Across Bridge and Complete 5 LBCs and Return.  Switch Every Time Partner Returns.  x 150
  • Plank/Right Side Plank/Left Side Plank
  • Cinder Block Front Raise Relay: Front Raise/Run Across Bridge and Complete 5 Carolina Dry Docks and Return.  Switch Every Time Partner Returns.  x 100
  • Plank/Right Side Plank/Left Side Plank

Mosey To The Picnic Shelter and Pick a Table and Complete Derkins x 10

Mosey To The Fitness Pavilion and Pick a Piece Of Fitness Equipment x 30 Seconds

LBCs x 30

Mosey To Another Picnic Shelter and Pick a Table and Complete Dips x 15

Mosey and Pick Up Cinder Blocks and Run Them Across Bridge

Bear Crawl 1/2 of Bridge

Lunges 1/2 of Bridge

Mosey and Return Cinder Blocks To Truck

COT

  • Naming of FNG
  • Prayer
  • Picture

Moleskin

  • Squeeker and Bandit got some extra credit in as they may have lost count during the cinder block chest press.  Some believe that they were just showing the rest of us up.
  • We all thought that the new bridge would be a little more sturdier, but that wasn’t the case with 12 men with cinder blocks running on it.  You could feel the vibrations and movement of the bridge with every step.

BackBlast: 12 Attend Candlelight Vigil at Martha’s House

Warm up 

  • Jog in place
  • Knee highs – Heels high
  • Side Straddle Hop X 20 in cadence
  • Frankensteins X12
  • Stretch – Stretch – Stretch – Reach
  • 8 Count Body Builders X 10
  • Knee High Jumps from Squat X10

Turn to Flagpole for pledge.  Mosey down service road to Martha Rivers Park following candles through the gloom.

Preamble

Circle at the Boulder rows for weave through the rocks with surprise candles scattered on the rocks.  One candle = 10 Mericans   Two candles = 10 dips  ( Totals of 50 Mericans / 30 or 40 dips

The Thang

8 Station Circuit set up ahead of time.  Goal to go through as much as possible until time runs out.  Stations were:  Calf raises, Bicep curls (elastics), Sit – Stand, LBCs / Flutter kick, Pull -up / Jump ups, Derkins, Imperial Walker / Sprint, Mosey / Big Bunny Hops up the hill.

Mosey back to launch site for ab burn:  Box Cutters (6” elevate, spread, lower, return, repeat), Freddy Mercury, Planks with added arm reaches for effect

Finish with COT.  Prayers lifted for ABBA and his family, friend of Dr. Feelgood, all PAX fartsacking.

Moleskin

Some PAX seemed initially uncomfortable by the candlelight setting.  The “hair of the dog” from the beatdown at #TheStorm seemed to be what folks needed, and the discomfort from the candles took on new meaning.  At arrival Bandit lived up to the character of his name by parking in the handicapped space.  Bandit’s performance showed he had been fortunate enough to receive a Christmas miracle.  Back to the regular spaces!

8 Count body-builders exceeded the counting capacity of many PAX and Q will be mindful that four count is this group’s cerebral maximum.

PAX seemed to enjoy weaving through the boulders.  Some arms were extended in the beginning like a child “flying” but merkins quickly clipped the wing of our pilots.

Excellent effort by all men.  War Daddy Wink continues to show that age is simply a number.  FNG, Outhouse, was born for F3.  Godfather was excited about “French Fries” at the end of the workout until he realized we had nicknamed another exercise.

Tomorrow’s Goat Island workout to be led by BA, “I ain’t gettin’ on no airplane, Hannibal”.  He has bad intentions … to make you better.

Thanks for all the help getting up the props.  -Dr. Feelgood

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