Author: Dirt (Page 6 of 8)

11/21/20 – The Fighting Yank

November 23, 2020 / Dirt / 0 Comments

Disclaimer – Long disclaimer since we have an FNG!

Pledge

Warm Up

Goof Balls IC x 20

Plank Jacks IC x 21

Hill Billy Walkers IC x 19

The Under Card

Mosey to the shelter at the top of the hill (Temple of Doom)

Perform a set of Dips, Bulgarian Squats (each leg) and Derkins, and then run the loop around the lower end of the park. Sets of 10, 15, 20, 15, 10 OYO. Plank for the six after each round.

Mosey to the back of the middle school for wall sits and hip slappers IC x 10. Rinse and repeat x 3. These were a crowd pleaser!

The Main Event

Mosey to the front of the middle school for Figure 8’s using the 4 corners of the sidewalk and crossing in the middle for 3 Burpees each time crossing. The exercises in the corners were: Monkey Humpers x 20, Flutter Kicks x 20, LBC’s x 20 and Dying Cockroaches x 20. We completed 4 rounds of this as time was running short.

Dirt’s Favorite and a PAX favorite

Mosey to the steps at First Baptist Church for calf raises. I’ve gone two Q’s without calling out Calf Raises so I couldn’t resist doing them now. I hope everyone got DIRT calves from them! I did.

Calf Raises IC x 40 double count. Rinse and repeat x 4.

Mosey to The Fighting Yank.

Welcome an old friend of the family, FNG Jonathon Wilson who is now F3 Couch Potato.

Thanks for pushing me today gentlemen.

Dirt

The Labyrinth – 11/18/20

November 18, 2020 / Dirt / 0 Comments

2.2 miles of EC by Watt’s Up, EZ Rider and Dirt. Thanks for running with me this morning men.

I haven’t Q’d the Labyrinth in a long time so I asked Clavin if I could Q today and he eagerly obliged.

No FNG’s so short disclaimer

Warm Up

Seal Jacks IC x 20

Mountain Climbers IC x 20

Cotton Pickers IC x 10

Mosey to the far shelter by the playground.

The Undercard

Dips, Inclined Merkins, Derkins OYO x 10 Rinse and Repeat x 10 x 5 x 5

I couldn’t do too many of these thanks to Flintstone and Watts Up using pavers on Monday and Tuesday. At my age, I can’t do too many to begin with.

The Main Event

Meander to the parking lot. Hippa gave me this idea last week at The Yank. He did 11’s up Main Street with Burpees at each end and we stopped at three locations going up the hill for 7 Squats at each stop. To say it was a GRIND is an understatement.

I revised it to be one Burpee at the start, run the length of the parking lot, stopping at each opening to the entrance road for 10 squats, and LBC’s (or any other AB exercise ) x 10 at the other end.

1 Burpee 100 LBC’s

2 Burpees 90 LBC’s

3 Burpees 80 LBC’s

4 Burpees 70 LBC’s

5 Burpees 60 LBC’s

6 Burpees 50 LBC’s

7 Burpees 40 LBC’s

8 Burpees 30 LBC’s

9 Burpees 20 LBC’s

10 Burpees 10 LBC’s

Everyone got in 8 rounds and some got in more.

Meander to the gate of the park and Jail Break back to the flag arriving at 6:15 am.

JK2 reminded me of the Pledge. Thanks JK2

Good work today gentlemen!

Prayer Requests:

Defib’s son

Roscoe’s son

EZ Rider’s family

11/3/20 – The Storm – Election Day

November 4, 2020 / Dirt / 0 Comments

Disclaimer

Pledge

Since its election day, I thought it would be nice to have an Election Day theme. I split the PAX into two groups. They then elected a senator to represent the whole group and I gave the PAX a choice between two routines. In the case of a draw between two routines, I would act as the vice president and cast the deciding vote. Here is how it went……

Senate Bill No. 1 The Warm Up

The choice was between a Termite Warm UP (1 mile Mosey) or Regular Warm Up? Both groups choose the regular warm up which were Hillbillies IC x 20 – Moroccan Night Clubs IC x 20 and 10 Merkins OYO. Opps, Q fail, I lost my right glove. I’m going to need that later. I’ll channel my best Michael Jackson along the way.

Mosey behind the school for Senate Bill No. 2

11’s or Triple Nickle ?

Here one group wanted 11’s and the other wanted Triple Nickle. The VP broke the tie with Tripple Nickle. We did 5 Jump Squats at the crosswalk behind the school and 4 count leg lifts at the gate at the back of the parking lot.

Mosey to the front parking lot

Senate Bill No. 3

Wet Nuts Bear Crawl or Bear Way to Heaven.

Both groups choose Bear Way to Heaven which is Bear Crawl for 10 yds and do 10 Burpees, Mosey back to the start. Bear Crawl 20 yds and do 8 burpees, mosey to the start. Bear Crawl for 30 yds and do 6 Burpees, Mosey back to the start. Bear Crawl 40 yds and do 2 burpees, Mosey to the start. Bear Crawl for 50 yds and do 2 Burpees, Mosey back to the start. To be completed before “Stairway to Heaven” by Led Zeppelin ends. Thanks to Sargento for pulling the song up for us. Most completed it in time.

Senate Bill No. 4

4 Corners or Suicide Sprints.

Both groups choose 4 Corners. Here we used 4 lights poles as the 4 corners.

First corner – 5 Burpees

Second corner – 10 Diamond Merkins

Third Corner – 20 Bobby Hurley’s

Fourth Corner – 40 Flutter Kicks counting one leg

We completed 2 rounds of this.

Mosey Back to the flag to plank for the 6 and a few LBC’s.

Thanks to those who brought the pavers back to my car.

Thanks to Roscoe for EC and recording Namarama when my phone died. Q Fail.

Welcome FNG Garret Lunins. He is an architect so we named him Mike Brady.

Thanks for voting in The Storm Senate today.

Dirt

Goat Island or The Fighting Yank – I can’t remember

October 29, 2020 / Dirt / 0 Comments

10/29/20 – Goat Island

Eight young men rolled the dice this morning and beat the house. No rain from ZETA at 5:30 am. Here is how it went…..

Disclaimer

Warm Up:

GoofBalls IC x 26

HillyBilly Walkers IC x 20

Moroccan Night Clubs IC x 30

The Thang:

I got the idea for this workout from Dry Rub at The Sandlot a couple of weeks ago……

Mosey to the Basketball court

40 Michael Phelps (count one leg) then Jail Break to the end of the parking lot, and Mosey back.

Rinse and repeat x 4 for 160 total

Mosey to the corner of 8^th Ave and Hampton Ct.

20 Merkins then Mosey to the end of Hampton Ct. and back

Rinse and Repeat x 5 for 100 Merkins total. Mix the Merkins up with Werkins, Diamonds, Derkins, Offset Merkins etc……

Mosey to the corner of 8^th ave and N. Main St.

30 squats then Mosey around the church and the Community Bldg.

Rinse and Repeat x 4 for 120 total squats

Mosey to the corner of Front St. and Center Street

Catch the pledge on the way there.

50 LBC’s Mosey around the buildings

Rinse and Repeat x 4 for 200 LBC’s

Hit the stairs for 1 minute of Calf Raises AMRAP

Watts Up said we were just short of 3 miles and almost time. Mosey around the back of the buildings and back to the flag.

Announcements:

Convergence – Sat 10/31 – EC at 6:15 (Meet at Snoballs on Neil Hawkins Rd.) and workout at 7:00 at Martha rivers Park.

Look for AO tee shirts to go on pre order from MudGear soon.

Many Prayer Requests

Thanks for the opportunity to lead men

Dirt

TRB – 10/14/20

October 15, 2020 / Dirt / 0 Comments

Pledge

No FNG’s – Typical disclaimer

Seal Jacks IC x 23

Hillbilly Walkers IC x 17

Abe Vigoda’s IC x 10

About this time we saw someone roll into the parking lot. I called some LBC’s to wait and see if it’s someone walk the track or join us. I saw Flintstone coming up so we gave him a Monkey Humper Salute as he approached.

Mosey to the back of the school where there are 15 stations set up. Each PAX picks a station and AMRAP’s the exercise while one PAX Bear Crawls up the stairs and around the side walk back to the parking lot. Once complete, that PAX takes his position at the end of the line and everyone shifts one spot to the right. Rinse and repeat until a timer goes off at which time we Jail Break to the cross walk by Stowe Rd., then Mosey back and resume where we left off. The AMRAP stations were:

Bear Crawl

Pretzel Crunch Right

Pretzel Crunch Left

Reverse Crunch

Slow Flutter Kick

LBC

Diamond Merkin

Wide Arm Merkin

Ranger Merkin

Shoulder Tap

Mike Tyson

Bonnie Blair (Jump Lunge)

Tiger Squat

Jump Squat

Monkey Humpers

Mosey to the front of the school.

No Dirt workout is complete without some calf raises so we did 10 Calf Raises IC on the curb.

Time

Announcements:

Convergence at 7:00 AM at Martha Rivers Park. EC meets at Snowball’s for running or Rucking.

Prayer Request:

Watts Up son

Tiger

Sargento’s M

Orange Man’s family

SA’s daughter

Sorry if I forgot someone

It was a pleasure to led you this morning.

Dirt

The Storm 9/22/20

September 23, 2020 / Dirt / 0 Comments

A not so dirty dozen got out of the fart sack for a crisp Tuesday morning workout at The STORM. It went like this:

Disclaimer

Pledge

Warm Up

Goof Balls IC x 20

Buckeye Merkins (Plank)

Peter Parkers IC x 20

YHC introduced Eskimo Merkins for a future Q

More Buckeye Merkins

Copperhead Squats IC x 20

Mosey to the ball fields

Calf Raises on the bleachers IC x 20 (5 sets)

Rack’em and Stack’em (Thanks for the idea S.A.)

5 Burpees

10 Merkins

15 Monkey Humpers

20 Mountain Climbers (count one side)

25 Flutter Kicks (count one side)

30 Squats

40 LBC’s – Yes, I skipped 35 and went straight to 40. Thanks for noticing Watts Up and Oblivious

Mosey to the flag

Finish the last minute with burpees OYO

COT

Line upon line- Sandlot 8/10/20

August 29, 2020 / Dirt / 0 Comments

Line upon line. Precept upon precept. This concept, where we learn great things over time, has taught me many things about the mysteries of GOD and the world around us. Henry Ford didn’t didn’t go from building the first Model T in 1908 to building an F-250 Super Duty truck overnight. Scientist needed to discover the technology to do so over time. And even if the technology was there, manufacturing processes needed to be developed to make it economical to mass produce. In 1940 Packard offered AC in some cars but it wasn’t until the early 1970’s that AC was common in cars because of economical production techniques were finally developed. So, we learn things a little at a time. We learn a bit of information here and a little there, until we understand complex principles.

Warm up:

Mosey to the Planet Fitness Parking lot.

Hillbillies IC

Mountain Man Poopers IC

LBS’c IC

Building on Principles:

Mosey along Union road stopping a 5 different locations to build upon our principles.

First Stop – 5 Burpees

Second Stop – 5 Burpees, 5 Merkins

Third Stop – 5 Burpees, 5 Merkins, 5 Mountain Climbers

Fourth Stop – 5 Burpees, 5 Merkins, 5 Mountain Climbers, 5 Plank Jacks

Fifth Stop – 5 Burpees, 5 Merkins, 5 Mountain Climbers, 5 Plank Jacks, 5 Burpees with a Plank Jack

100 double count flutter kicks in sets of 20 with hands in different positions (on stomach, behind head, over head, etc….).

Deescalate the 5 exercises above

Marry at the flag

Thanks for showing up. Sorry the BB is late.

Dirt is OUT!

Vacation at the GOAT

July 20, 2020 / Dirt / 0 Comments

As we warmed up I asked the PAX to think about their dream vacation. Throughout the workout we had replies of camping in Yellowstone and Glacier NP’s, Bali, The Bahamas, Hawaii and Alaska. Sorry If we didn’t get to everyone during the workout.

Disclaimer

Pledge

Warmup:

Plank Jack’s

LBC’s

Imperial walkers

(I think this is how the warm up went. I’m tardy on the BB)

Mosey to the stairs for calf raises. 140 total in sets of 20. BOS said his calves were sore the next day. He referred to them as “Dirt Calves”. Glad I could help BOS.

Mosey to the corner of 8th Ave and N. Main St.

Mosey along N. Main St. stopping at each street light and do 5 merkins. Pax were instructed to mix the merkins up with werkins, derkins, diamonds, etc…… 16 street lights for a total of 80 merkins.

50 squats at the end of the sidewalk.

Mosey back doing 20 LBC’s at each street light. (320 total) 50 squats at the corner.

Wall sits and donkey kicks under the train bridge.

Mosey to the flag and finish with 30 seconds of side straddle hops.

COT

Where’s the Site Q @ The Ricky Bobby?

June 22, 2020 / Dirt / 0 Comments

Sargento, we missed you on 6/17/20.

Disclaimer

Pledge

Warm Up:

Seal Jacks

Copperhead Squats

Cotton Pickers

Triple Nickels

Merkins and Monkey Humpers along the front of the school

Burpees and Bomb Jacks along the side of the school

Crunchy Frog and reverse LBC’s along the back of the school

Calf Raises x 120

At the benches: Dips and Step Ups (ea. Leg) x 10, 15, 20, 15 and 10

5 Burpees for the train

Bear crawl to the front of the school

Wagon Wheel with LBC’s up to 7 (Hold position when not doing LBC’s)

COT

Downtown 6/5/20

June 10, 2020 / Dirt / 0 Comments

Disclaimer

Pledge

Mountain Mam Poopers x 20 IC

Seal Jacks x 21 IC

Mountain Climbers x 22 IC

Mosey to a parking lot and partner up for Lazy Dora

100 Merkins (Pax 1 x 10 while Pax 2 planks – flip flop)

200 LBC’s (Pax 1 x 20 while Pax 2 holds leg lift 6″ – flip flop)

300 Squats (Pax 1 x 300 while Pax 2 holds Al Gore – flip flop)

Mosey to the Old City Hall Blg for Calf Raises x 100,000 (Right Whoopee?)

Mosey across 74 for 11’s – Decline Peter Parker Peter and Monkey Humpers

Head back to the start for 2 sets of Route 66. Set 1 Merkins, Set 2 Flutter Kicks.

Pay it forward set of 5 Burpees

Bear crawl around the pavilion

Time

Author: Dirt (Page 6 of 8)

11/21/20 – The Fighting Yank

The Labyrinth – 11/18/20

11/3/20 – The Storm – Election Day

Goat Island or The Fighting Yank – I can’t remember

TRB – 10/14/20

The Storm 9/22/20

Line upon line- Sandlot 8/10/20

Vacation at the GOAT

Where’s the Site Q @ The Ricky Bobby?

Downtown 6/5/20

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