Month: July 2021 (Page 3 of 11)

YHC took a little R&R day one of vacay, stayed in the sack.  That is not accelerating.  Time for redemption.  Hitched on the ruck for a few hot, humid miles around Debordieu Colony.   BOS had no weight in his sack, so he went to raid a construction site.  That works.  Time to walk.  Did some talking, swatted some (a lot) mosquitos, and thought about what could have been but thankfully wasn’t. 6.6 total miles.

Pledge at Pilgrim shovel flag.

Time to hit the beach!

Tiger

Warm Up:
MoRockin Night Clubs, Gravel Pickers, Abe Bogata,

Mosey:
Started the morning off with some 11s Merkins and Werkins.
Then some WW2, Big Boys, Flutters, 45 on 15 off to rest.
Mosey back to parking lot
SSH, Seal Jacks, Scissor Jacks, 45 on 15off.

Wall sits, Dips, Balboas, LBC, 45 on 15 off multiple repeats.

Final was the sweatiest:
1/2 Burpee, Plank Toe Taps, Side Plank switch halfway, Low plank hold, Butt Kicks, High Knees, Jump Squats,
45 on 15 off.

Fellowship mosey back to the flag and we were drenched, I like to blame it on the intense work out but most likely was the good ole Humidity!

Prayer Request: Each other, those struggling with addiction, spoken and unspoken.

The Bed Pan is Full!

I decided to do something a little different than I had seen so far. We went with a Crossfit style AMRAP for 2 rounds. Each station had a different challenge for everyone.

Warm Up:

Don Quixotes IC

Gravel Pickers IC

Mosey to the Tennis Court.

The Thang:

First round was 1:00 work/0:30 rest.

Second round was 0:30 work/ 0:10 rest.

Jump Rope

Perkins??(Merkin with a 20 lb. sand bag pull across after each one.)

Hollow Logs

Turkish Get Ups with 10-50lb weight

Ab Rollouts

Mountain Climbers

Big Boys with 20lb sand bag

Ranger Merkins

Werkins

Side Lunges

LBCs with 20lb sand bag

Flutter Kicks

Squat Press with 10-50lb weight

Touch Downs(Side step touch the ground, then back to center)

Lunges with 50lb sand bag

Dead Lifts with 75lb sand bag

Planks

Rope Slams

Prayer Requests: Spackles Grandmother, Sarlacc, Big Pappy’s family, All Pax

Announcements: SnowBird Men’s Retreat, JJ5K

The clock struck 7:00 a.m. and the PAX were anxious to get started.  We moseyed down to the Bunker where The Bunker and The Yank Pax warmed up together.

20 SSH IC

15 Morraccan Night Clubs IC

20 Merkins OYO

15 Grass Pickers IC

5 Burpees  OYO

The Yank PAX then split off to continue on the boot camp adventure. Moseyed up to the rail road tracks  5 burpees  to cross the rail road tracks.  We then continued our mosey up to Nellie’s parking lot for the following Tabata exercises (20 sec of work 10 sec of rest for 8 sets).

CDD’s

Monkey Humpers

Merkins

Mountain Climbers

5 Burpees to leave the parking lot then we moseyed to Ballards parking lot for the following Tabata exercises (20 sec of work 10 sec of rest for 8 sets).

Squats

Merkins

LBC

CDD

5 Burpees to leave the parking lot then we moseyed to parking lot across from Jekyll and Hyde for the following Tabata exercises (20 sec of work 10 sec of rest for 8 sets)

Flutters

Reverse Crunch

Freddie Mercury’s

LBC

5 Burpees to leave the parking lot then we moseyed to parking lot in between Jekyll and Hyde and Glenway for 11’s.  I let the PAX pick the exercises.  Dirt picked dying cockroaches and Freon chose Mike Tyson.  In between the exercises we started by doing bear crawls, but also used lunges to give the shoulders a rest.

5 Burpees then we moseyed back toward Stowe Park stopping at the train tracks for 5 burpees, so we could cross.  We continued the mosey down to the fountain.  A train came by at this time, so another 5 Burpees were enjoyed by the PAX.  We then did the follow exercises running a lap around the fountain in between each:

100 Squats

90 LBC

80 Lunges

70 Merkins

60 second plank

30 sec left moseyed back to The Fighting Yank.

Pledge

Annoucements – 2nd F Tubing (Check Slack or details), F3 kids at Folsom.

Prayer request

Named the FNG who is CPAP’s son who attends Liberty University.  Welcome LiMu.  It’s at this point where I caught a bunch of grieve do to I was supposed to do Name O Rama first.  I’m not going to mention the leader of this charge, but I bet you can guess who it was.  It was SARGENTO! The maker of all the rules.

I took us out in prayer.

Thank you for the opportunity to  lead.  Come out next Saturday and catch another Boudin Q at the Bunker.  Have a great week!

Nice day for a Q at pain lab…lots of great pax out for a Broke boot camp and YHC for the rest.   Here’s what we did…

Warmup

2 min of stretching

SSH x 20

Low slow squats x 10

Grass pickers x10

Set 1 partners for Dora

Partner 1 while P2 overhead carry kettlebell

100 Squat Curl Press

200 Squats with or without coupon

300 SSH

Ab Intermission set 15 each

Flutter kicks

LBC

Leg raises

Plank Jacks

American Hammers

Mountain Climbers

Sit up twist

Turtle Crunch

Freddy mercury

Burnout

25Merkins

25 overhead pulls

25 curls

25 extensions

Repeated 2x

Ab Intermission #2 repeat above

Burnout #2 (check time)

25 Lateral lunges

25 backward lunges

25 front lunges

25 Squats

Short sale’s ab challenge for the 3 rd time to complete it!

back to pax for COT. Thanks for the opportunity fellas.

Woody had NUOS this am and apparently a lot of people wanted to shutup (1 word there Sargento). We had 3 decide to Nut Up (again, Sargento, 2 words) so we got to work at 6 with some good stuff. Rather than waste his hard work on just 3 of us, we (the NUOS crowd) figured it would be a good idea to offer an option of combining the PainLab and Bootcamp and use Woody’s ideas with a hybrid type of workout (not really boot camp and not really PainLab, more of a combination or hybrid type of workout). When Tube arrived (PainLab Q for today), he was open to this so keep on reading and you will see what we did.

We started with a quick disclaimer after briefly combining some input on how to do this and thankfully Tube was all on board. Next was the Pledge then we took off for the track and field at Grier with a short mosey then (as promised) we did not run up the hill. Instead, we nurred up the hill to get to the track while the Pax eagerly awaited the instructions. This workout brought back memories of that famous Pax of long ago named Dolph. If I remember correctly, there were songs written about him…..but that is a story for another time. Dolph had a workout (at least once maybe more) called Dolph’s World with a lot of fun exercises. Ask an old guy sometime about this and maybe he can tell you more. Woody had some good stuff set up that we used and modified a little. There were several stations and each pax took a spot and did the exercise then rotated to another. Tube had an ab station with music. There was a tire-flip station, off-set kettlebell station that you did Farmer’s carry, a sandbag lateral-ish backward toss, another kettlebell over-the-head toss station, a squat-thruster telephone pole station, and finally a mosey/run/nur station (dealer’s choice for how to get around the rest of the track). We each went a couple of times through during the first half of the workout. The tire flipping was the best station with the sandbag toss as a close runner up in my opinion. However, the farmer’s carry was pretty tough also. We need to do this again in my opinion.

I moved back to my planned Weinke sponsored by the Letter B after getting sufficiently smoked with the stations. We moved to the hill by the baseball field and I assigned exercises to individuals so I would not have to remember much. We did 3 rounds of exercises then mosey or bear crawled up the hill for some BB situps. The exercises were as follows: 5 Burpees, 10 Big Boys, 15 Bobby Hur……wait, Bonnie Blairs (had to be there with Hushpuppy), 20 Bobby Hurleys, 25 Bicycles (Freddie Mercury). After finishing each cycle, we capped it all off with Body Slappers (AKA hip slappers) just for fun.

While we did all the above, Oompa ran laps around the track. He mentioned he had a little summer cold and wanted to push the rock without infecting others so we gave him some space.

This got us to just about time so we collected the toys then moseyed back to start for some Mary. Oompa threw in 22 for the Vets so we don’t forget about those guys.

We closed out with the COT then about 5 of us headed over for breakfast.

Linus and I were talking after all the above and he mentioned how much he enjoys this and missing a weekend because of work means you really miss 2 weeks. That is time you don’t get back. That is time that, for whatever reason, your guys don’t have you to lean on. Remember that. Remember the good feelings you have had after finishing a tough workout and how good that feels not only for yourself, but also when that guy (maybe you) opens up and shares something they are struggling with to the group. When you are not there, the group is a little bit smaller and maybe “that guy” is not going to feel comfortable opening up and quietly SCREAMING for help with whatever problem he has going on in his life. Make this time count. Get better and get the guy next to you better. We have others we can try to lean on, but be honest, do you? Is it the same? Get out and HC that guy that you’ve been meaning to HC for the last year. I am not sure who needs it more, him, you……or me?

One more little nugget….Turtleman is almost finished with chemo. He is in his final stretch. Keep him in your prayers.

Enjoyed it this am guys, thanks for the opportunity to Q-Whoopee

1. We combined work with the Bunker. Good tough workout co-Qing with Hipaa. I helped with completing the Ab and Burpee July challenges. Hipaa gave us some great teamwork exercises.

So YHC shows up to the Goat on Thursday with no plan and maybe limited enthusiasm from not having a rest day for some time. However, with Q on the docket, that’s no excuse. Leadership means doing it when you’re needed, not when you want to. So it was time to lean on some experience and moxie to get something executed that would be above the line of acceptable for pax who had rolled out of bed and shown up to do some work. Went like this:

COP:

SSH X 20

IW X 20

CP X 20

Grapevines

Mtn. Climbers X 20

Decision was made by YHC to mosey across both bridges and to the parking lot on the other side of the island. Had thought about going down to the basketball courts but that was a long dark run along a road so safety first! And gave us more options on what to do which was still somewhat in the thought process:

Four Corners:

5 HR merkins in the center then to each corner and back to the center for 5 HRMs again.

1st corner: 10 Big boy hand locked situps

2nd corner: 10 CDDS

3rd corner: 10 jump squats

4th corner: 10 Diamond merkins

Rinse and repeat, total 2 rotations.

Parking lot Suicides:

End to 1st light: Burpee broad Jumps, 10 SSH, return

End to 2nd light: Broad jumps, 10 merkins, return

Return to park area, lunge walk bridge.

On benches:

10 inclined merkins

10 step ups each leg

10 dirkins

10 Bulgarian Split squats

10 step ups each leg

10 dips

10 Step ups each leg

Over the main bridge for the finale’

Triple nickel from the fire station up to the third light poles on the right up the Big Hill.

Bottom: Plank jacks X 5

Top: LBCs X 5

We were able to get three repeats in here before time expired. So back to COT, pledge, etc.

NMM:

Small but dedicated crowd, I had actually blown the fact that I was Q this morning but was able to rely on past experience to pit together a reasonable beatdown. Certainly was helped by the humidity. Welcomes to July boys!

Made the call to go across to the island because of safety concerns. Absolutely no question that going over those bridges and being in the lot is a lot safer than running down to the basketball goals. Though with the sidewalk that is fine. But I think we all need to keep things like that in mind since we work in the gloom.

Again great work by the crowd here. Always a pleasure to lead at The Goat!

Tesla