Month: August 2021 (Page 1 of 12)

With the youth on my mind as school starts, I wanted to share my day with the guys.

Now that the bourbon chase is coming up and one of our PAX needs a little support getting ready for it, I decided to put together a run day. With Merkins owed for one of our PAX’s 2.0. I decided to do Merkins and running. The plan is to run 1 mile and do 30 Merkins. That should put us at 3 miles and 90 Merkins at the end, and finishing up with 10 Merkins to get our 100 in. As we started, I realized that maybe I am in over my head. We get 60 Merkins and 2 miles in. My legs are killing me, my feet are hurting and so I deviate from the plan. We get 30 more Merkins in and then moseyed over for some sprint work. We do 15 Merkins and sprint to the other side and complete our other 15, then  sprint back.

After each mile run, I confess some of my actions throughout the day to the other PAX. As I confessed we stopped and said a prayer. The first prayer was for ourselves, that God may show move us in the right direction that God may forgive us for our actions. The second prayer was for someone else. That God may bless the person that we were thinking about, that we may have wrong, or whoever God laid on our hearts at the time. Please keep each other in your thoughts, in your prayers and when God lays a name on your heart don’t just pray about it, (although that is the best thing you can do for someone) but also reach out to them let them know that you were thinking about them. Maybe even say a prayer with them right then. God has given each one of you a very important role in this life. I hope that you can recognize it, that you can step up when needed, that you will not be afraid but know that the Lord has your back. Bless you guys and peace out.

Pockets

With the humidity upon us and Iron PAX creeping up; This might, no WILL suck. Chatter going on of a PAX who missed EC and now missing bootcamp, lets begin. Music turned on and eyes rolling, we are off to a great start.

Warm up. IC 

Merkins

SSH

Arm Circles

Cherry Pickers

Windmill

Goofball

Imperial Walkers

Moroccan Nightclubs

Squats

Lunges

1 lap Mosey around track. 

IPC week 0 2019

6 Rounds. I explained that the guy said that a good time was around 18 min. But I know that wouldn’t happen with some of us. 

24 Squats

24 Merkins

24 Traveling Lunges

400 meter run

Stop after 4 rounds for time. Good work guys. I only got 3 rounds since all the bitching over music, I had to start channel surfing for the worst workout music I could find. 

Ab work to slow down for a moment. 

Sprint work.

Mosey over to the hill by the gym. Mosey down to the stop sign and sprint up the hill to the driveway of the gym, and then walk back down. Nice to run after all those lunges and squats. After 2 rounds we then moseyed to the stop sign at the top of the hill and then sprinted downhill to the driveway. Then sprinted from the driveway back to the stop sign.

Mosey back to the start for more ab work to end the workout. 

JJ5K

Christmas town 5K

Nice workout and good mumble chatter!! Thanks guys!!

Pockets

3 men gathered with me for the Bunker. Speaker in hand lets begin.

Warm up

Boudin grabbed the warm up and then took the men for bootcamp.

The Thang. Rosy Round the Blocks!!

XM turned on, lets begin. 2 minute timer set for round 1. no rest between  exercises. Round 2, 1 minute timer.

Jump rope

Block jump

Standing March with small block

American Hammers with half block

Chest press with big block

Moroccan Nightclubs with bricks

Overhead Claps with bricks

Flutter kicks with bricks in hands.

Squats with block. 

Lunges

Complete 3 rounds and slow mosey up to the stop sign with some bricks in hand.

Zombie walk a length given by the Q.

Slow mosey up to the flag to close out with the other group.

Labor Day workout in Mcaddenville.

Christmas Town 5K

JJ 5K

Service items are Tuna, Crackers,granolas. See Freight

Thanks men!!

8 men gathered with me on another blistering, humid day at the best AO in the Gashouse. Let the sweat begin!!!

Warm up

Merkins

SSH

Hillbillies

Imperial Walkers

Windmill

CDD

Mnt Climbers

Nolan Ryan’s

The Thang. Rosy Round the Blocks!!

With another music station that no-one likes, we gathered in a circle and rotated stations with a timmer set for 1 minute work and 30 seconds rest. continue till times up. 

Jump rope

Block jump

Standing March with small block

American Hammers with half block

Chest press with big block

Moroccan Nightclubs with bricks

Overhead Claps with bricks

Flutter kicks with bricks in hands.

Squats with block. 

Labor Day workout in Mcaddenville.

Christmas Town 5K

JJ 5K

Service items are Tuna, Crackers,granolas. See Freight

Thanks men!!

7 PAX gathered at The Sandlot just hours after Hurricane Ida devastated the Southeast Louisiana coast. Just a few hours prior to that, I was feeling an odd sense of FOMO and homesickness as I heard about the hurricane party at my aunt’s house in Baton Rouge, where several relatives gathered (including my freshman-at-LSU niece and my cousin with his 9-months-pregnant wife) to ride out the storm.  Standard hurricane prep includes firing up the generator, gathering flashlights and batteries, and stocking up on plenty of booze to stretch through several days of power outage.  Louisianians are tough, and we know how to have a good time!  That said, Sunday’s scenes of unforgiving floodwater, piercing wind and torrential rain cured my FOMO as I tried to plan out a simple 45 minutes of voluntary toughness.  Here’s how it went.

Warmup: SSH (10xIC) and Imperial Walker Squats (5x with slow but sloppy cadence for demonstration).  Enough warmup, mosey to the park gate for a preview of today’s “IDA” routine:
Imperial Walker Squats (15, count each squat)
Dying Cochroaches (30, count one side)
Alligator merkins (15)

Mosey on to the middle of the softball fields for “hub and spokes” sequence.

Round 1:  Carioca to parking lot for same “IDA” sequence above, then Carioca back to middle for “Hurricane Hoedown” (Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to 7 IC with hands behind you. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 IC LBC Flutter kicks. Rinse and repeat working down the cadence ladder 7,6,5…)

Round 2:  Carioca to walking path for same “IDA” sequence above, then Carioca back to middle for a new “IDA” sequence: 
Indian Bear Crawl around the center building
Derkins or Donkey Kicks, 25 each PAX choice (since I wasn’t sure if there were benches, and there were)
American Hammers, 30 (count one side)

Round 3:  Nur to parking lot for same “IDA” sequence above, then mosey back to the flag with 7 minutes remaining for a round of Mary that included plank jacks, oblique crunches, and heels to heaven.  Close out with POA and COT.

Announcements:
Labor Day 0700-0800 in McAdenville (Sandlot + Mt. Hollywood collaboration)
JJ 5k – Sept 27
Extinction Run – Nov 6

Prayers:
JK2’s oldest daughter, Ida’s victims, Afghanistan

Lagniappe:  The PAX that came out today certainly became tougher.  Thinking of my family members (who, by the way, are all safe and fortunate despite minor house damage and inconveniences) and others who survived Ida’s wrath (many of whom are not so fortunate), I’m reminded that by challenging and pushing ourselves each day, we prepare ourselves for the times when we really need that toughness.  I’m honored to have the privilege to lead and contribute to a small part of that for the 7 PAX at The Sandlot (and thanks to those PAX for going along with my “Ida” themed workout).

– Nutria

Pulled in to find some familiar vehicles vacant with some PAX already out in the road. Maybelline’s wasn’t one of them, and YHC got a text saying he’d be late. YHC sent off the PAC with an uninspired disclaimer and waited around to give Maybelline a tour of the the infamous Coconut Horse. We ran the loop backwards and saw all there was to see til we came to the last group, then turned around and went forwards again.

As always, some ran. Some rucked. Everyone did something.

QSource was a quick discussion on willpower, discretion, guardrails, and acceleration. Happy birthday mom.

Announcements:

• Iron Pax Challenge starts tomorrow. The Ricky Bobby and Old School will be hosting it this week (if there are others, please post to Slack)
• Chad1000 on Veterans Day
• The Extra Mile Challenge. See preblast from Short Sale
• The Yank needs Qs
• Labor Day workout in McAdenville @ 0700. Mt Hollywood and The Sandlot will be closed. Sword open for a double post.

Prayer requests:

• Roscoe’s FIL
• Flintstone’s inlaws
• Flintstone’s sister

Glad to have a strong group today. Good to see everyone pushing the rock however they can. Thanks for the opportunity to lead.

Yabba Dabba Doo

Good morning all Wirenut here fresh off of a long layoff due to work, vacation, & a nice little quarantine R&R. I guess it’s about time to bring the pain.

Warm up as follows

SSH, Gravel Pickers, Don Q’s, Air Presses, MNC all in cadence

Pledge

22 for the Vets

Mosey to lower lot and gazebo time to put in some work

10 rounds

5 Pull-ups 20 meter run to lights at center of lot 10 Merkins 20 meter nur to top of the lot               15 Air-squats 40 meter run back to gazebo

Partner up for AMRAP and run

Round 1                                                                                          AMRAP – Big Boys – partner runs length of lot and back and then switch

Round 2                                                                                           AMRAP – Bench Dips – partner runs length of lot and back and then switch

Fellowship Mosey back for COT, Prayer Requests, and Announcements

Prayers for our country                                                          Westside’s Dad, Barrel Racer, SA and his family, and many many more I’m sure I’m missing something and I apologize for that

Announcements
McAdenville workout on Labor Day, JJ5k, Snowbird, 10 year anniversary, 24 hour 50mi. run on Labor Day weekend

Thanks to all you guys for the constant push physically, mentally, and spiritually. Thanks for being the Men that you are for your friends, families, and communities. Thanks for making me better than I was yesterday.

Another Saturday boys, and another opportunity to exercise.  I have been asking my brother to join an exercise for about 6 years now, and he pulled in the parking lot.  Groovy!  Wojo had Gashouse Q, but kindly allowed me to Q since he was here.  We circled up, I accused everyone of being a bunch of mutts for not introducing themselves to my bro, which led to him getting swarmed.  Good work.  Disclaimer, and 5 core principles of F3 were shared.  I was about to start up, but Flinstone was running a bit behind, so hold plank until he joins.  Now, let’s go:

SSH, Chain Breakers, Swimmers, Grass Pickers, Flying Squirrels….I tried to mix it up a bit on the FS and performed in cadence at various speeds.  Q fail…kinda.  Whatever, you bootcampers get the heck out of here, time to commence the lab.

Circle up around Frank. I explained that while my right elbow is much better, my left is still a trash heap.  The doctor said I can do “push” exercise, but no “pull”.  I’ll take it, let’s rock!

Merkins max out x 3 rounds

Chest pullovers & press x 3 rounds

Overhead press x 3 rounds

Front lateral raise x 3 rounds

50 squats x 3 rounds

Dips max x 3 rounds

Skull crushers x 3 rounds

Active rest was employed in between sets (jog in place, hold squat, plank, etc.).  Some good chatter going during this time.  Nessman liked to talk about who the better Buchanan is….so we had a few sets of Burpees in between.  Discipline will be maintained.

Next was a modified Burpee waterfall.  3 teams, one goes, next goes, next goes, and so on.  About 6 minutes worth.  Since we had drilled our bodies for 40 minutes prior, this hit some where it was needed to.  Good stuff.

Next we do some Mary.  LBC, Dying Cockroach, Flutters, Heels to Heaven, a few others.  3 minutes left, back to the start point.  TIME!

Pledge of Allegiance

Announcements:

• Gaston’s Great Podcast – share this!  Great EH tool.  Well composed.  Link in the Slack.  Again….LISTEN AND SHARE.

• Iron Pax is here.  God help us all.  Go get it boys.  I will be modifying, but involved.

Prayers:

• Sledge and his knee surgery

• Westside’s father

• All parties involved with Afghanistan

• Breaker family/friend involved with Afghanistan

FNG:  took awhile, but finally we named my brother CK.  Welcome to it.

MOLESKIN – my elbow is shot to hell.  Thank goodness I have a place like Painlab where I can hang, share fellowship and enjoy the company of HIM’s.  My brother is sore as heck today.  We all know the cure….keep pounding!  Always a pleasure.

Rudolph

*I listed all pax at both AO’s, but the Painlab clan was: Hermie, Tube, Nessman, CK, Timeframe, VooDoo, Pacer, Big Pappy