Month: February 2022 (Page 3 of 12)

Another Race Week got started with 6 bootcampers and 2 walkers hitting the pavement at Martha’s for some Lazy Dora and the Greene Game.  Here’s what I remember:

Dirt was a late scratch from his Sandlot Q, so YHC relied on a go-to Weinke that never disappoints.

The Dee

Or was it the Lee

After back-to-back Dees last week, Watts Up had the idea to sell JJ on the idea that we were runnin it back and doin it again.  What doesn’t kill you… JJ thought the Sky Q was just trying to tell him something, so he was ready, but the Dee it was not.

The Thang:

• 10 x SSH (IC)
• 10 x Abe Vagodas (IC)
• 10 x Imperial Walkers (IC)
• 15 x Dying Cockroaches (IC)
• 15 x Toe Touches (IC)

Mosey to the parking lot at Martha’s.  We counted off right.  Then again.  Then we counted off and it got progressively worse.  Right where YHC wanted em.

Lazy Dora

• 100 x Merkins & Hold Plank
• 200 x Squats & Hold Al Gore
• 300 x LBCs & Hold 6 Inches
• Swap as partners choose to swap

Twist of fate, as last time, my partner was Watts Up.  This time it was Watts Up again.  Good fortune on my part, as he carried us again.

Mosey to the flagpole to describe the complicatedness of…

The Greene Game

Named for Go Greene Go, an F3 Shelby PAX (and Burly Sebastians Dam-to-Dam team member), this game is a good time, and provides a surprisingly taxing beatdown.

At its heart, its simple.  Different exercises have different point values.  Add up all your points, and see who’s got the most.  Here was today’s menu:

• 1 point – 20 x Flutter Kicks (Count 1 side)
• 2 points – 10 x Burpees
• 4 points – Quarter Wedge Run
• 6 points – Half Wedge Run
• 8 points – Full Lap Run

We probably did this for about 15-20 minutes, and everyone went in different directions, except Stinky Bird and Nutria worked together and Bandit and Linus were out walking.

Scores were as follows:

• Dry Rub – 24 points
• Flintstone – 33 points
• JJ – 34 points
• Nutria – 34 points
• Stinky Bird – 34 points
• Watts Up – 34 points

Guys learned the gameplay, and my advantage was gone, but I still unexpectedly got in 70 burpees, which wasn’t at all the goal.  Just kind of happened.

Anyways, we made it back just in time, and we were done.

Announcements:

• Yank & Folsom Shirts for Sale

Prayer Requests:

• Roundup & Family
• PAX concerns for friends and family struggling with health and life

Moleskin:

Always glad to get out in The Gloom.  Good to see Sandlot regulars Linus, Watts Up and Dry Rub today.

Race day is coming.  Start the week off right.  Never Miss a Monday.

Yabba Dabba Doo

The PAX began to show up  in the foggy Gloom.

Disclaimer

Warmup:

15 SSH IC

10 Gravel Pickers IC

10 Merkins IC

20 Squats OYO

Ruck to the parking lot by the playground

We started at the center line of the parking lot and did

3 rounds

20 Flutter Kicks 4 count

10 Overhead Press with Ruck

5 Thrusters

Bear Crawl to the Curb then Lunge walk back.

We then rucked around the parking lot back to where we did the first set of exercising then performed

3 rounds

5 ruck pushups

10 Ruck Swings

10 Lunge walks with ruck overhead.

We rucked back to the start then did 10 LBC IC and 10 Toe Taps IC. We covered a total of 1.6 miles.

Time 6:15 am

Pledge

Annoucements

Prayer Request

Name-o-rama

I took us out in prayer.

Thank you for the opportunity to lead. SYITG

Didn’t mean to get your hopes up….. like Flintstone did mine. YHC received what I thought was going to be a sweet wake up message from Flintstone at about 4:40am on Valentines day, but he just wanted me to take the Q… an honor that YHC gladly accepted! Short notice and no Stinky Weinke means we are going to put in a little distance! To learn more, YHC was told by all of the PAX that YHC just needs toby refer to JJ’s backblast from a few weeks back. Easy out for me! SHOW to KNOW! SHOWN to KNOWN! SHEW to KNEW.

Oh yeah, and Flintstone led a few PAX out for a morning ruck where I’m sure they put in some good, solid work. Do work son.

2.9 miles, BAM.

The PAX starting to show up with the threat of rain.  YHC created a workout that could be done under the awning if needed.  5:30 am time to get started.

Disclaimer

Pledge

Warm up:

15 SSH IC

15 Gravel Pickers IC

10 Merkins IC

20 Squats OYO

5 Burpees

Moseyed around the track then to the back of the school.

ATM’s (Not sure why its call that)

3 rounds

20 Shoulder Taps

5 Merkins IC

10 Merkins OYO

Mosey back to the front of the school.  The last round ended at the back of the school.

Mosey to the end of the back parking lot.

Giving the upper body a rest we did Route 66 heading back toward the playground.

Squat with 4 lunges at every other parking spot line.

Next up on the list “Bataan Death Crawl”.  Yes, I have been looking through the Exicon.

We lined up in a single line and started a bear crawl.  The last man dropped down and did 5 burpees. Once done PAX ran to the front of the line to lead the bear crawl.  The last man in line repeated what the first PAX did.  Once we all made it through we repeated exchanging the burpees for 5 merkins.

Now that we worked the upper body again it was time for some leg work via 11’s.

Monkey Humpers at 1 side of the parking lot and Smurf Jacks at the other.

With time running low we moseyed back to the start for some ab work with the remaining time.

25 Flutters IC

25 American Hammers OYO count 1 side

25 LBC’s IC

25 Reverse Crunch OYO

25 Toe Taps OYO

Time 6:15 am

Annoucements

Prayer Request

Name-o-rama

I took us out in prayer.

Thank you for the opportunity to lead. SYITG.

We had 10 on a cool brisk Monday morning at Mount Hollywood.   Seeing no FNG’s, but a couple of new faces I gave a quick disclaimer and reminded the pax to modify as necessary.

We took a short stroll in the parking lot for some karaoke, toy soldiers, butt kickers, and then took a jog to the  back of Rankin Elementary near the railroad tracks where we circled up for the warm up.

WARM UP
Windmill x 10 (IC)
SSH x 20 (IC)
Imperial Walkers x 15 (IC)
Seal Jacks x 20 (IC)

The WORKOUT
25 Carolina Dry Docks
Lap (up Oakland Street, to West Catawba Ave., to Main St. to West Central Ave.)
50 Merkins
Run up Oakland Street and back.
75 Mountain Climbers (Count one side only)
Run up Oakland Street and back.
100 Squats
Run up Oakland Street and back.
75 SSH (single count)
Run up Oakland Street and back.
50 Plank Jacks
Run up Oakland Street and back.
25 Hand Release Merkins
Return to Mount Holly Middle.

In all most pax, ran approximately a 5k from this morning’s workout.

Announcements:
Dam 2 Dam (February 26)

F3 Rock Hill: The Rooster (March 12)

F3 The Fort: The Yetti (March 19)

F3 Mortimer and P200 (March 26)

Community Foundation Run (April 9 at 9:00 a.m.)

Prayers:
Round-up and his family.
Tesla and his family.
Pillager’s dad.

Brisk morning for blocks but that’s all I’ve got.  PAX lined up at one end of the bunker with their coupons.  One activity there, PAX got to choose how to cross  to the other side of the parking lot for more activities.   Here is how it went down…

25 overhead Presses OYO
Bear Crawl across
15 LBC’s IC
15 Lt Dans OYO
Bear crawl back
25 curls OYO
Crab Walk while pushing block with feet
15 American hammers IC
15 HR Merkins IC
Walk w/ coupon back
25 squats OYO
Carioca across ( called Carioca – It was actually nur
that we did)
15 each height Flutter Kicks – IC
15 Imperial Walkers IC
15 Plank Jacks OYO
Carioca Back ( or nur)
20 front extensions OYO
Side Lunge over
15 Chinooks each arm IC
30 Mountain Climbers OYO
15 CDD IC
Side Lunge Back
20 Hip slappers OYO
Lunge over
15 Gas Pumps IC
30 Bobby Hurleys OYO
10 Blockies OYO
Slow Mosey over
20 SSH IC
15 Crunchy Frogs IC
Slow Mosey back
60 Step Ups on block OYO
mosey over
10 Merkins IC
10 Dolly IC
mosey back
25 Triceps extensions OYO
Lunge Over
15 Pickle Pounders each leg up IC
20 WW 1’s OYO
Lunge Back
25 Bent over rows
Side Shuffle
15 Box Cutters IC
15 Freddie Mercury IC

20 Block Swings
Murder Bunnies over
10 Merkins on Block IC
30 Step ups on block OYO

Time – Ran back to the Yank for COT

See post from Dirt for prayer requests.

Lots of hard work and great comradery this morning!

Humbled and honored to lead, grateful for the opportunity.

Rebar