Month: November 2018 (Page 2 of 8)

7 HIMs showed up with the return of Pastor Clever in the sub freezing temps.  On the drive to Folsom I had one main thought I want to stay warm and I’m going to make sure no one is cold once we get going.

Warm Ups

• 50 Side Straddle Hops IC (with comments of I’m not that cold)
• 19 Imperial Walkers IC (I got asked if I’d been exercising in my absence and got off)
• 20 Hillbilies IC
• After comments about how we had a flag right here I decided we’d Mosey on up to the the park entrance so we’d make sure everyone was warm when we stopped to do the pledge, oh and 5 burpees before and after the pledge just to make sure we were all warm

Workout

• Mosied over to the parking lot for some dirty 11’s
  • Mike Tysons & Bobbie Hurleys
  • It didn’t take long into the dirty 11’s for just about everyone to start shedding layers. Goal accomplished already!
• Mosied back toward tennis courts and headed down to the lower lot stopped where the road creates a triangle for Dora 1-2-3 in partners up the hill with a burpee at the top
  • 100 Merkins
  • 200 LBC
  • 300 Squats
• followed up the Dora 1-2-3 with some ab work
  • 25 Flutter Kicks IC
  • 20 Peter Parker IC
• Mosied back toward start but took a stop under the street light for more core work
  • 20 more Flutter Kicks IC
  • 15 Peter Parker’s IC
  • Planks
  • 20 American Hammers IC
  • 15 Merkins IC
• Mosied back to start and got back just in time to finish off with 10 Burpies OYO
  • Everyone was one layer less then they started and dripping sweat with temps still below freezing.  Priorty #1 met!

Prayer Requests

• Montross’s Aunt facing breast cancer
• Bedpan’s Wife
• Sparky’s 2.0, Silas is sick
• Prayer for wives and marriages

Medicine Woman has some crud going on and asked me to grab the Q for today, which I gladly obliged. 3 runners and 3 mother-ruckers overcame the power of the fart-side and 22 degree temps for some 1st and 2nd F. Here’s the lowdown:

Hank, Volt, and Oompa put in some miles. They left before I returned so frankly, I don’t know how many, but I will assume about 3 each. It was good to see Hank back out there this morning. Volt and Oompa are steady Eddies…they show up when they can and continue to get it done.

Over the past few weeks, the demand for rucking has returned to the Prison Break/Folsom area. The BC Ruck Club first come together last Wednesday after months of EHing and fartsacking so I was pretty excited to take it into week 2 this week. I took the lead on the ruck workout. We rucked about a mile around a 16 minute pace and stopped at the flagpole. We then did Merkins IN CADENCE (with the packs on like MEN, BTW), Bag Pull Ups, Curls, Overhead Presses, and American Hammers (no bags on that last one). We rucked about 3/4 a mile to the lower parking lot (similar pace) and repeated all the exercises. I let Donuts borrow my manly sack for curls and overheads…those plates Sparky makes are no joke at a manly 34 lbs. 6:15…we quickly ruck back to the parking lot and we see tail lights fading into the distance. We understand, guys have to get to work.

YHC took the BC Ruck Club out with a prayer.

• Montross

YHC showed up at the Gashouse with just enough time to run a lap around the parking lot and set up the flag.  Clavin, who was doing merkins in the back of his truck patiently waiting for me was ready to go.  First thing I noticed was the early Pax who showed up at the break of 6 am to converge to Shelby.  Great show, glad we were well represented.

Well, it was mid forties and raining, at the tick (and I mean dead on 7:00) we skipped the warm up and headed straight to Grier Middle.  At the front of the school down the hallway wing is a set of awnings that literally winds down and behind the school all the way to the back last wing,   Total sq.footage ‘under cover’ has got to be 20,000 (well +/- 20,000) but who cares.   Small Pax, big under cover awnings, no rain?  You bet.  Here is how it went.

Warm Up:

SSH – 20 IC

Squats – 10 IC

LBC – 10 IC

Merkins – 10 IC

The Thang:

Theme, One Bourbon, One Shot, One Beer……ie’……….One Excercise, One Constant, One Ascending.

Top wing of Grier, 50 Moroccan Night Club, 10 Squats, 1 Burpee, mosey down to next wing.

50 Lunge (Exercise), 10 Squat (Constant), 2 Burpees (Ascending), mosey…..You get the point….

50 LBC/10 squat/3  burpee

50 SSH/10 squat/4 burpee, now have to mosey back to start

50 Merkin/10 squat/5 burpee

50 Calf Raise/10 squat/4 burpee (now to descending)

Yada, Yada, Yada……..50 WWI, 50 Goofballs, 50 CDD’s, 50 Rocky Balboa’s, 50 Flutters, 50 Mtn. Climbers, 50 Squats, there may have been more, who knows.

Rain stopped briefly for us to enjoy the outdoors a bit so we moseyed to FPC to finish some of the above.  Somewhere along the way we did a round of steps up to the Pad with some exercises up top.  Moseyed back to Schiele.

Announcements/Concerns:  Thoughts for all traveling and wishes for safe arrivals and safe returns.

Q fail, I did not bring my phone with me.  Upon return I noticed that Madoff had been running late (not due to his fault) and was trying to contact me.  Had I had my phone I may have picked him up.  Not to mention one Pax should always have a way of communication.  When we have 10-20 Pax I’ll bet nearly 100% of the time at least one has a phone.  But when it is only two or three Pax that percentage could drop to zero.  From now on YHC will always have a phone with me.  Refer back to the top and you notice that at the drop of 7 we bolted.  Almost no chance anybody would have found us moseying the halls of Grier in the dark.  My fault Madoff, I feel horrible.  But a chance for me to learn and grow and move forward to improve for the next round.   Here’s hoping Madoff got in a few miles searching for us however.

Until next time……Linus

After carefully pondering what he wants to do for his VQ over the annual Thanksgiving family trip to FL Google woke up this morning ready to take the next step in his F3 adventure.

We arrived at the (I can’t remember if its Black Knight on Mondays, Snowballs, Martha’s House, or whatever…you get the place) AO to see first Toto then the rest of the 9 HIMs gathering for the ensuing epic Google VQ beatdown.  As I remember it went something kinda like this.

5:30

Pledge

Warmup

SSH x 30 (oyo)

Mosey to picnic shelter

Step Ups x 30 each leg (oyo)

Dips x 30 (oyo)

Derkins x 10 (oyo)

Mosey around baseball fields

The Thang:

11’s in Martha’s parking lot.  American Hammers over there and Lunges over here.

Upon completion circle up for PAX called exercises.  As I remember:

SSH x 200 (or 100 double count)

15 Crunchy Frogs

30 L BC’s

50 Flutter Kicks

30 American Hammers

5 Burpees

30 Merkins

20 Squats

20 Diamond Merkins

Return to shelter for:

30 Step ups each leg

30 Dips

Mosey back to snowballs

Time up.  Great work gentlemen.

Moleskin:

Thank you to the guys for the support, encouragement, guidance, conversation, push, and overall greatness.  Its means more than you will ever know.

Aye!

So it had been awhile since YHC had led a Yank workout, duck season, convergences, and just other pax stepping up! That is all good! So with that being the case as the gathering crowd grew restless in the chill of 34 degrees, low humidity and actual sunshine (perfect weather) as opposed to biblical floods, chill and wind of the past week it was easy to go back to basics today at The Yank and some Four Corners.

COP:

20X mix of SSH, squats, IWs and Mtn Climbers.

Mosey off to the first corner:

Rail squats (Trumpers), merkins, LBCs X 10, 15, 20

On to the third corner (the corner of knowledge), did not stop at corner 2.

step ups, Dips, dirkins, 10X15X20

Burpee broad jumps : 10X

Frog hops: 10X

Do this to halfway across the middle school front yard.

Repeat going back.

Mosey down to the 4th corner:

Jump squats, inclined merkins, SSH X 10, 15, 20

Mosey up to the Field of Dreams for some fun, fun, fun!

Bear Crawl IM X 2 each, one agility run.

SSH X 10, merkins X 10 all 2X

Go back the same way we came. Bear crawls and agility runs.

Triple nickel time.

Note: We started on Heatbreak Hill but it was WAY too muddy and slick. We could have torn the place up and decided against that so we went back up to the Field of Dreams and ran it for the nickel.

Lower end: WWI situps.

Upper End: Hand release merkins

5X.

By now we were done. Good work by all pax, get catch a pledge at The Yank.

NMM:

Was a great day to be out here, and everybody got better. Did recognize Dirt for his outstanding VQ at Goat Island under very tough conditions Thursday. VQs are never easy and that one was very complicated given the very bad conditions we had to deal with. He did great! Look forward to more Qs with our brother very soon!

We probably will be moving the site for the December 1 workout. The Girls on the Run 5k is right at The Yank so it looks like on the 1st we will be over in the parking lot across from Glenway Pub it appears that moring. Will let you know as those plans solidify.

Always a pleasure to lead this group! Orangeman up next. I hear he is getting meaner as his beard grows so I would be VERY AFRAID!

Tesla