Fitness, Fellowship, Faith

Day: April 23, 2021

Tequila Sunrise, best served chilled

After quite a few warm-ish mornings, the 36 degree morning was frosty and refreshing. After seeing no FNGs, and rattling off a disclaimer, we shook off the morning frost with:

25 Cotton Pickers, 25 Goof Balls, Yoga Stretch Thingy; 10 Burpees

Then we moseyed over to the B-Ball courts for Dora: 100 Merkins, 200 LBCs, 300 squats. While one started, the other took advantage of the row of parked buses, and ran around them.

Next up was an Indian Run to Davis Park.

We found a nice hill next to Davis Park, and started an Escalator:

5 Burpees, 10 Big Boys, 15 Merkins, 20 Jump Squats, 25 Dips, with a hill run in between each escalating set.

The PAX Indian Ran back to the school for some glute work. (Some PAX learned that it might be preferable to fall in near the front of the line, especially when an Indian Run starts at the bottom of a hill.)

We knocked out 25 Pickle Pointers, IC. (Most of the PAX thought we should have knocked this exercise out in a spot where the buses’ headlights weren’t directly highlighting our movements.)

At that point, it was time for Mary. We made it halfway around the circle, before time was called.

Announcements:
PT Test at Gashouse on Saturday

Prayer Requests:
Rebar’s results
Turtleman’s Recovery
Job-Seekers
Police officers and law enforcement
Our Country

PT Test – Pre-Blast

I’m getting some questions about the PT Test and what that may entail for tomorrow. I should have shared this before, so my apologies.

  • Location: GasHouse (Schiele Museum meet for warm-up)
  • Time: 0700

From there, boot camp and pain lab will fellowship mosey to Grier Track for the event which will be times and consist of:

  • 1 lap (400 meters)
  • 100 reps (as close to proper form as you’re able) of each exercise before moving to the next
  • Merkins
  • Squats
  • LBCs
  • SSHs
  • 1 lap
  • 75 reps of same 4 exercises
  • 1 lap
  • 50 reps of same 4 exercises
  • 1 lap
  • 25 reps of same 4 exercises
  • 4 laps

In total it will be 2 miles and 1000 reps completed for time.

Pain Lab – due to various injuries or physical limitations you can modify as needed. This is a You vs. You, so the only “requirement” if there is any is the next time we do a PT test, you remain consistent to measure progress (unless rehabilitated and then you up the challenge to the above).

Suggestions for mosey can be: walk, jog, run, skip, bear crawl

For the exercises do the primary unless physically unable then modify as needed using the suggestions or your own:

  • Set #1 – Arms
    • Merkins
    • Dips
    • Overhead Claps
    • Shoulder Taps
  • Set #2 – Legs
    • Squats
    • Lunges
    • Fire Hydrants
    • Toe Touches
  • Set #3 – Core
    • LBCs
    • Bridges
    • Superman
    • Mtn Climbers
  • Set #4 – Cardio
    • SSH’s
    • Mtn. Climbers
    • Overhead Claps
    • Imperial Walkers
  • Mosey a quarter of the track and return (i.e. – half lap)
  • Circuit 1 – 100 reps
  • Mosey
  • Circuit 2 – 75 reps
  • Mosey
  • Circuit 3 – 50 reps
  • Mosey
  • Circuit 4 – 25 reps
  • Mosey 2 laps

Event will last 45 minutes at which point time will be called. Upon completing the full test, record your time. If time is called, record where you are at the time.

Goal is to perform the best you can and then we’ll revisit another time or two this year to measure your progress.

Let me know if any questions.

Short Sale

Double Dose for Haze

Thursday night, my phone is exhausted at 4%. I thought I plugged in the cord to recharge (note keyword: “thought”). I set my alarm for 0500 and hit the rack. Friday morning, 0451, I awake – my subconsciousness says get up but I fight back and win that battle thinking my alarm will save me in a mere 9 minutes. Jump ahead 20 minutes where my subconscious kicks me in the knee as a wake-up call. I grab my phone – dead as a doornail. Luckily I recalled the forecast for the unusual mid-30’s in later April and throw on my winter attire. I arrive at the AO with a minute to spare, lucky to have sailed through mostly green lights on the way – fortuitous. The circle was small but all veterans so hardly a disclaimer was required. The suggestion to find a coffee shop was stated several times but I wasn’t falling for that trick.

Warm-up:

Toy Soldier, Imperial Walker, Side to Side Lunge were in cadence at 10 counts. This is my standard but it was cold and needed a little more so added on the fly: Don Quixote and Seal Jacks IC x 10. And because this is the new trend a soon to be patented Sargento’s famous right over left followed quickly by left over right (R*). Still not loose but at this point, that’s all I had. We faced the flag for the Pledge.

Moseyed south down South Street to McQuitter’s Wall. With a total of 7 men I had a four rounds of a few exercises. Break into 2 man teams and YHC remained solo. Each 2 man team took a turn running down South Street to 2nd St and returning to the group – this would be the “timer” for each circuit. Two exercises in each circuit; perform the first until you break form, get tired, or want to change (UvU).

  • Set 1: Jump Ups & Derkins
  • Set 2: Dips & Plank Jacks
  • Set 3: Turtle Crunches (feet 90 degrees on the wall, hands touch) & Mtn Climbers
  • Set 4: Dirty Hook Up & Shoulder taps

Just so everyone got at least one round of each, we rotated the order one slot only on round 2, the timers went halfway down the block and returned.

On to the next thing which required a short mosey to the parking deck. As we arrive I inform the PAX this idea had been something on my list for a while. I did a trial run Saturday when a snafu of communication prevented my attendance to the excellent beat-down at the hands of Rudolph, Voodoo, and HIPAA. So I did a version of the HERO WOD – Zach Tellier. I wanted to share asking “has anyone did the Zach Tellier before?” Purple Haze quickly answered “Last night at Midoriyama.” My mind was a bit numb – ‘the hell you say?’ was my internal thought. So I inquire “what’d you do?” Haze begins to list off the routine. I’m a Seinfeld fan and always chuckle at Jerry’s exclamation of “Newman!” whenever Jerry is foiled by his nemesis. So upon hearing the same workout had been recently completed I thought to myself “Montross!” But that stuff can happen to us as there is no “master plan” of workouts as each post is a box of chocolates and you may even get one you don’t like (those nasty cream filled ones for instance). Typical of Purple Haze positive attitude – he was game for another round. Like Montross, I added some running between the sets, otherwise your arms could fall off going straight through burpees and merkins. In the deck, we ran to the top floor and took the stairs down.

Zach Tellier

  • 10 Burpees + run to the top of deck and back
  • 10 Burpees + 25 Push-Ups + run
  • 10 Burpees + 25 Push-Ups + 50 Lunges + run
  • 10 Burpees + 25 Push-Ups + 50 Lunges + 100 LBCs + run
  • Had we not run out of time, the final set is:
  • 10 Burpees + 25 Push-Ups + 50 Lunges + 100 Sit-Ups + 150 Air Squats

U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.  You can read more about his bravery at the link above.

Announcements: in case you’re not aware – PT test tomorrow at GasHouse 0700. Prayer request: Turtleman, Big Pappy, SA’s and 2.0, GSM, Shook, Lewis, Lesslie, and Phillips families; YHC took us out.

NMM: The group was small but mighty with only light complaining. Stinky Bird led the pack with the WOD and Clavin was hot on his heels. At the COT, Wirenut made a good point in talking about the tragedy affecting GSM as he had a similar incident with his workplace. Events like these will soften over time but the anniversaries will come and deserve some reflection. Life is a precious gift. There are times we have to fight to stay alive. Stinky Bird mentioned the temptation of the fartsack but he resisted this morning, along with the others, including YHC. Thanks for the chance to lead.

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