Month: January 2018 (Page 1 of 7)

Warmup
Ssh x 25
Don Qs x 10
That was enough for the warm up. Time for some mosey to the first light pole in the parking lot. 5 burpees , mosey to the next pole 5 burpees. You get the picture what we are doing now. Started to hear some mumble chatter from the pax!! We finished those poles (5x 5) and some mosey to the first soccer field on the right.

Time for some Dora. Billy Madison showed up with his 2.0s and did the exercises iron man. The pax jumped in and helped him finish up his flutter kicks at the end. Way to push Billy!!
100 merkins
200 squats
300 flutter kicks.

Time for a mosey around the large soccer field and back to the next parking lot for some more light poles. While waiting on the six Blart called out for 10 Mike Tyson’s.

Now , back to the poles and burpees. I hear some more mumble chatter again. Once we finished up I was feeling the pain at this point. Had to take a small breather and do some wall sets with ring of fire and hip slappers.

Mosey back to the flag (which totaled 2 miles)and hit the bleachers for 25 step ups each leg, 25 dips, 25 Derkins, 25 American hammers, 25 crunchy frogs, 10 more burpees which made for a total of 65, 25 each side Jane Fonda v something roll ups that Tool Time called out. Back to the flag to circle up with 22 merkins for the vets and the pledge. We named the new FNG. Welcome Birthright.

Prayers for all the guys on the injured list.
Everyone pushed hard. Thanks for the opportunity to lead you guys again. As always it’s a honor.

Well gents, we meet again.  After having some awesome dudes step up and lead, it was my turn to get back in the mix again and I always try to put a good one on.  I even put an event in my phone to remind me to look it up.  Its no surprise, I am a weightlifter and not a runner, but I need both so I got to work.  After putting the weinke together and writing it out, I put some cones in the truck so I would be ready.  I pulled up and Boudin was coming back after some EC rucking.  I put some cones out by just opening the door and dropping them and when I got back to the start, I got out of the truck and didn’t like the feel in the air.

Time comes and we had a good showing so lets get after it.

Warmup:  None…what are we ?

Thang:  Run to the school, circle up for instruction and go (to music).  Set the timer for 10 minutes and complete four sets of four exercises and run a lap around said cones as many times as possible in the time limit.
Set 1 SHOULDERS – CDDs x10, Wall Walks x5, Hip Slappers x10 (SC/single count), Shoulder taps x10 (SC).
Set 2 LEGS – Squats x15, Lunges x10 each leg, Calf Raises x20, 90 degree wall sit for 30 seconds.
Set 3 CHEST – Diamond Merks x8, Werkins x8, Regular x8, Archers x8 or to failure.  If failure, go to next exercise.
Set 4 CORE – Supreme Crunch x10, Reverse Crunch x10, Situps x10, Scissor crunch x10.

Mosey back to start for pledge, name-o-rama, announcement and BOM.

During the 1st round, I realized I never started my watch, which made governing time a little more challenging, however, I did have my phone and CAT Bluetooth speaker cranking and awesome blend.  There were a few comments about skipping over some songs and leaving others, one said it was my graduation playlist, but third eye blind is legit.  There was lots of good chatter.  YHC ended up commenting on someones form only to be the victim minutes later.  We covered right at two miles and got some serious work in.  I got chastised for getting the six when I asked everyone to go back for them.  Come to think of it, Sargento did seem to critique me a lot today, but I know its his way of trying to make me better because of the greatness he sees in me; plus hes jealous of the playlist.  By the way, after the mosey back to Metallica’s Master of Puppets, I skipped a few more and here were the songs that followed:  Kiss (Prince), Stepping Away (Stereomud), Welcome to the Jungle (GNR), Dancing with Myself (Billy Idol).  The lesson is sometimes workouts just aren’t long enough.

Prayers:  Teslas Sister, M’s Co-workers and many more unnamed.

Announcements:  2nd F for the whole family on 2/16 at the lanes in Belmont; Flag football in Metro oon Sunday 2/4/18 at 3:00 )get with Tesla on clown car info-Needs 10); Roscoe and F3 Dads at Crowders Ridge snow-less tubing (check his preblast for all information).

Moleskin:  It was awesome to be out there just pushing it today.  It was good to see from friends out there and have a laying on of hands for a PAX in need.  It was an honor and pleasure fellows and I will see you in the gloom.

My M changed her workout schedule (again) so last week I had the privilege to make an appearance both Monday and Wednesday at the Martha’s AO’s currently named the Dark Knight and Snoballs. After Stone Cold and Gastone took it to the PAX I asked Gastone for the keys to the car (upon making sure my M’s schedule did not suddenly change – it didn’t – lucky for 17 men). I got some advice after church from Whoopee yesterday – “make it a hard one – we might have a special guest.” So I went to work on my Weinke; inspired by Whoopee’s challenge and my Wolfpack’s performance Saturday afternoon in Chapel Hill.

Monday morning at 0530 presents the great opportunity to get your week off to a solid start. Post and get the hardest part of your day checked off, at least that was the idea. We were unable to top last week’s 20 but 18 men gathered into the circle of the damp parking lot left behind by the day’s previous rain that moved on only hours earlier (and don’t think I wasn’t checking weather.com before and after taking the Q…). All familiar faces including Tool Time – our Nantan seems to be checking up on me. Should I be nervous? I am making a killing at this Weasel Shaker job. Time to get started.

The circle is really more of a horseshoe due to the large puddle in the parking lot. Whoopee gleefully stomps into it and splashes to his internal enjoyment. I think his M must push him out the door each morning to burn off this energy. Here we go:

Warm-up:

• High knees IC x 10
• Butt kickers IC x 10
• Toy Soldiers IC x 10
• Imperial Walker IC x 10
• Squat Merkins SC x 10
• Side Straddle Squats SC x 10

We said the pledge and then Whoopee asked for the floor then shared a few thoughts about supporting each other. The special guest we hoped to see did not post but that isn’t unusual. When guys are going through tough times we can get mired in our own muck. We can’t always get ourselves unstuck and need a hand. It has been said many times before and proven to be true, the guys standing among your circle didn’t come to work out alone. You might be the guy that makes the difference. Lets mosey to the old Harris Teeter parking lot.

Thang:

The pre-tweet advertised this was going to be an upper body beatdown. In order to do that, I better have a challenge at the top of the menu. Line up against the blank wall.

• Hip slappers x 10
• Bear crawl about 20 yards to the first median
• Baby dips x 10 using the median
• Run to the end of the parking lot (~50 yards)
• Merkins x 10
• Return; rinse, repeat; rinse, repeat

A quick count off and it was back to work using the wall again:

• Mike Tyson’s x 10
• Plank Wall taps x 10
• Donkey kicks x 10
• Run to the end of the parking lot (~70 yards)
• Return; rinse, repeat; rinse, repeat

For a mini rest, I had the PAX go into groups of two on a not so fast mosey to the end of the parking lot, allowing the others a breather. It was going too slow for my liking; so I started sending them off at a faster pace.

We moved into the parking lot section. All PAX were asked to find a space of their own. I had not done this one in quite a while, so I resurrected “Walk the Plank.” In honor of Allerik Freeman’s 7-7 effort from the three point arc, leading the Wolfpack’s scoring in their 95-91 victory over the arch rival Tarheels the PAX began with 7 merkins then plank walked right to perform 1 Bobby Hurley (no State player has an exercise named after them – yet). Drop down, plank walk left and do 6 merkins. The routine continued until completing 1 merkin and 7 Bobby Hurleys, always plank walking between the yellow lines.

Saturday, while sitting in the Dean Smith Center you can help but absorb the history. My old friends know but I’ll make a confession that I grew up a Tarheel. My father graduated from Chapel Hill and as a youngster I attended games and had a plenty of baby blue attire. But UNC didn’t have an architecture program, so I set my goal to attend school in Raleigh and I converted to a Wolfpack fan (BTW – I ended up with a business degree). Let me tell you the grass is not always greener, at least in terms of pulling for your team. Since converting to the Pack, I have learned a great lesson in patience in perseverance. The Sky Q may in fact be a Tarheel or at least not much of a Pack fan. The Heel’s have won 4 National Championships while the Wolfpack have made a few Sweet 16’s. It’s been a tough road. So while I celebrate my school’s victory over my former childhood love, the next set was a mini-Four Corners made famous by Coach Smith.

Each pax got a double parking spot to perform the First Half:

• 16 Sumo Squats
• 20 Merkins
• 20 Burps
• 29 Mountain Climbers
• Rinse/Repeat

Second Half:

• 4 Burpees
• 19 Peter Parkers
• 15 Diamond Merkins (don’t know about you but these punished my arms)
• 30 Plank Jacks
• Rinse/Repeat

I normally stick with even number of reps, groups of five or ten. Why such an odd count you wondered? Well there is some meaning. I announced the reps and exercises several times to ensure the PAX heard the proper instructions. The first half reps were derived from NC State’s leading scorers (Omer Yurtseven: 16, Torn Dorn: 20, Markell Johnson: 20, and Allerick Freeman: 29). The second half set was based on each team’s three point shooting. UNC went 4-19 and State went 15-30.

We had about 8 minutes remaining. Rather than go back to the AO and have Whoopee play in the puddles, I moved the PAX to the dry pavement under the covered porch fronting the dry cleaners and sandwich shop – you’re welcome.

Mary was:

• Flutter kick IC x 20
• Leg lifts IC x 15
• American Hammer IC x 15
• Dying Cockroach IC x 15

At this point I wanted to make sure my boss was happy – so for people’s choice Tool Time selected V up Roll ups for about 15 and then Squirt called out LBC’s for about 15 reps. Then it was time to mosey back.

COT

A few announcements were shared. Bandit is leading a fly fishing lure tying/casting session a First Methodist Church on Tuesday evenings and welcome to members and non-members alike. Bandit tweeted the information or contact him. Sargento shared he has a 2nd F bowling event planned in February with M’s and 2.0’s welcome. More information to come. Roscoe has planned a F3 Dad’s event at Chutes (Camp Crowder’s Ridge) on 2/18. Check the pre-blast. I took us out in prayer lifting up prayers for our brother Brownstreak.

Moleskin

Shout out today to Boudin. If you haven’t noticed, he has been posting a lot – should win the Iron Skillet award. But for his posts, at least the ones I’ve been, he is pushing the rock and then some. Each workout is a “you verses you” but his “you” is pretty strong. Nice job Boudin.

Since Roy Williams returned to Chapel Hill as Head Coach of the Tarheels the four, yes four Wolfpack coaches he has faced have won a collective four games out of the 28 times they have competed. Last year’s 107-56 victory in Chapel Hill most likely had some part of Mark Gottfried being fired (there are a bunch of other reasons, but we’ll save it for the message boards). For a brief moment State fans have the rare opportunity to enjoy a win. It was a classic lesson to overcome the odds. Not many outside the coach, players and the diehards gave the Pack much of a chance but that is why the game is played. Kind of like posting – if you don’t show up, how are you going to get better? How are you going to connect to that guy that you didn’t know a year ago. It takes some measure of belief and commitment to the goal. Thanks for the opportunity to lead; Go Pack!

Another Saturday, another Painlab.  But this time different.  We circled up and there were so many guys I hadn’t posted with before, pretty dang cool.  Then as we circled up we had a guy I put the EH on last night in Mr. Wayne Finley, and it was on.  We warmed up with JJ and his magic number 8, they took off and Bandit, Woody, FNG, Flush and I went to the circle.

The lesson of the day was “slow and steady wins the race”.  The idea that we are going to grind through our first functional workout was fun to me, and you gotta put in the work, each gruesome step, to be a winner.  Knowing Flush was there, and likely had a good Yoga routine, I decided on one cycle of total body exercises, would do the trick.  But another trick in that we would only get a 10 count between sets.  So one set, 10-15 reps depending on the exercise, and everyone had a kettlebell, which was awesome.

It should be noted Billy Madison walked in right at the first exercise.  With a big ol’ dirty rock.  Here’s what we did:

Lunge – trunk rotation

Squat to overhead press

Renegade Rows

T-Merkins

Kettlebell chops

Bridge rotations

Kettlebell Swings

High kick bridges

Burpees (slow)

Presses

Curls

Yoga Squats

and a few others.  I’m doing this from memory, cut me some slack.

Then with 20 minutes left I threw it to Flush.  This was a mistake.  He gathered us up, taught us some basics on alignment and breathing.  Then the pain started.  A great routine consisting a proper flow through moves:  Mountain, monkey, chimichanga, up-dawgs, downward facing dogs, plank, more dog stuff. warrior poses, tree, airplane, half-moons (NEVER AGAIN…I MEAN YES), and just a very tough routine.  But rewarding.

The rest of the PAX got there, JJ hit some dance music from the night before at the W.A. Bess dance (props to our FNG – The Duke, Timeframe, Gastone and JJ for toughing it out with me) and we traded some abs.  After a damn eon long name-o-rama we got our FNG named.  He had a dose of pain and liked it.

Thanks for the chance to lead, using Functional Excercises, coupled with the real Yoga made for a great routine, and something that anyone is injured, or wants a change of pace, can integrate.

-Rudolph