12 Pax showed up for another week of the IPC at Old School. Well one showed for EC and just a little of the IPC but had to Dunkin Donuts, I mean work. Once again work was done and the rock was pushed.
Author: Freight (Page 13 of 31)
The official week1 of 2021 IPC brought out the dreaded murder bunny and it’s newly introduced evil brother the reverse murder bunny! Once again rocks were pushed and the 6 was supported. See you next week at Old School 0700 for week 2 which looks terrible!
8 showed up at Crossroads this Sunday. Some participating in the extra mile challenge and getting in the extra work. Some who said they would be there weren’t and stayed in the fartrecliner, I mean fartsack. The morning temps are getting cooler so it’s a lot better out there. After we meet and discussed candor, telling the hard truth, and why we lie. Great discussion this morning guys! See you next week, as I and hopefully some other Bourbon Chase runners, continue to ramp up for the race!
13 showed up at Old School on Saturday for the CAPOOT WOD, week 0 of the Iron Pax Challenge. Even though this one was for practice guys were out there pushing the rock. The 6 was picked up and everyone got better! Next week at the same time at the same place we will do week 1. Come out and get some!
9 joined YHC for the day after my birthday celebration at Midoriyama on Thursday. This is what we did. Well at least some of us. Some did some of this. You know who you are.
Warmup:
Seal jacks ic, goofballs ic, morroccan nightclubs ic all done to some random number of my choosing because that’s how old I am.
The Thang:
Let’s mosey to the far soccer field. Stopped off for some random number Mike Tyson’s on the way.
At the field line up on the sideline for some IPC throw back. Originally this was done in 10 yd increments but my cones were MIA so we stepped it up a little. Broad jump 10 times, 10 burpees, broad jump 10 times, 10 bonnie blairs, broadjump 10 times, 10 WWI’s, bear crawl what seemed like forever back to the start. We did this 2 rounds and moved on to the dog park hill.
At the hill run up and down then NUR up and run down. Rinse and repeat for a total of 6 trips up and down. The NUR on this hill is more like a KLAW than a NUR.
Let’s mosey to the small soccer field. Another round of the IPC throw back but we swapped the 10 count to a 5 count.
Let’s mosey all the way down to my hill of chose for some Joe Hendricks and crabwalks. We did several trips up and down before heading back to the flag.
At the flag we had a few minutes to spare so we did some squats with cherry pickers. Pick them off the tree then put them in the basket. This is one used during growruck by cadre Shredder and according the PAX Sarlacc.
COT:
Announcements-Service project items for September are fruit or applesauce cups and lance crackers, Labor day theres a workout in McAdenville at 7:00am park near the river bridge.
Prayer Request-Westside, Barrel Racer
Moleskin:
Shout out to Bubba Sparx for his virgin post out in the heat of Midoriyama. He should’ve come last week when it was still in the 90’s! but T-claps anyway.
8 total at Old School Saturday morning. Well 7 really. Gumby was tri training but will give a pass and include him because he did do work fo sho! 3 put in 3.5ec before hand.
Warmup:
Some SSH and stretches
TheThang:
We partnered up and drug the 7′ piece of telephone pole out of the back of my truck. First two throw the pole on their shoulders and start around the track. Everyone else does 5 burpees and then catches up with them. The next two take the log and we do 5 burpees again. We did this rotating out for 1.5 laps.
At the end of the field we started flipping the log. Each person flips it twice while everyone else does lunges along side. We rotated until we reached the other end.
At the other end we partnered back up. With the log on it’s side each set of partners take turns rolling the log about 20 yds and back. This was supposed to be done in a somewhat plank position but it proved to difficult for most so they bailed. While they rolled the log the rest of the group rotated through some hand release merkins, jump squats and WW2 situps.
Ruck training is over lets get ready for some ironpax. This was shortened version of one from 2018 or 2019. 25 squats, 20 WWI, 15 Merkins, 10 Bonnie Blairs, 5 burpees, 400m run x 4. We plowed right through this way faster than expected. Some chose good form some chose well you know.
Let’s mosey. Some extra time worked out well because I was looking for some wall to do some muscle ups on and needed to check someout behind Carr. We made our way there stopping to do some of the ironpax exercises. We found the wall and it worked pretty well so we did 5 there before making our way back stopping to do the rest of the ironpax exercises to complete the round.
COT:
Namerama
Announcements-Service project items for the month-canned tuna and crackers and granola bars
10 total at Downtown this morning for a rare morning time Freight Q. My hours were a little different this week so I took advantage. This is what we did.
Warmup;
seal jacks, butt kicker, high knees, flutter kicks
Let’s mosey
The Thang:
We headed down Main st toward the new ball park stopping on the way a few times to do some exercises. We would continue this for most of the workout. We eventually cut across Franklin to 2nd avenue. We took 2nd back up to Broad and Broad back up to Main for a little over two miles and stopping for said exercises several times. The exercises are listed below.
5 lunges each leg
5 WWI’s
5 Squats
5 Merkins
5 Kracken Burpees
Back at the start we finished of with Def Leppard’s choice of Tiger Kings. That’s squats and lunges at a 1:4 ratio like the iron hulk. We did this to about 7 or 8 when time was called.
COT:
Announcements-Service project items
Prayer Request-2.0’s, those with sickness, pax traveling
11 total on Tuesday at Midoriyama. We play ultimate frisbee every so often as a part of the workout so I thought I’d change it up and play some soccer. Luckily Pizza Man and Buidan weren’t there to school us. It was obvious some guys needed this experience because there were a few that struggled a bit. either way we had some fun.
The Warmup:
We did some WW2’s and some merkins. I’ve got the Growruck PT test coming up soon.
The Thang:
Mosey to the little field and split into teams of 5. Only rule was you had to dribble it through the goal. Dribble in soccer means kicking the ball up the field past opposing players while maintaining control. This is done by keeping the ball close to you. A kick from 20 yds away is not dribbling! This was for clarification in case a few people still don’t get it. We played intensely for about 10 minutes then we took a break in the middle of the field for some more WW2’s and merkins. Game on for another 10 minutes. Somewhere in here Mayor showed up and joined a team. He chose poorly as even though they had numbers my team won! I forgot to mention that when a team scored the other team had to do 5 burpees. We played 3-10 minute rounds with some exercises sprinkled in. It got a little rough at times. There were some illegal slide tackles and some aggressive body movements but that kind of stuff is good for you.
The COT:
Announcements-service project items for July(haven’t received much this month)
Prayer Request-Some of our kids are struggling, Sarlacc, Turtleman
12 total at Crossroads on Sunday. Seems everyone is getting back from vacation and we are getting back to normal. The last 2 weeks of June and the first 2 of July must be the most popular vacation times. Some ran and some rode(to Lincoln county and back). Most stayed for Q-Source where we discussed Lead Right.
COT:
Announcements-Service project items for July are mints/gum/cough drops and comb/small hairbrush, F3 Dads next Saturday 7/17
Prayer Request-Slaw’s daughter, my daughter, Uranus and Family, Turtleman, Gumby’s mom
Moleskin:
I titled this BB The Struggle because it’s that time of year and I’m noticing it within the ranks. It is hot and humid as hell as soon as you walk out the door in the morning! This causes most of us to lose some performance, or so we think. It’s getting harder to breathe so we start walking instead of run and those long runs seem to get shorter as we submit to the uncallused mind. When we aren’t performing as well as we think we should we tend to give in a little and say things like why bother. Don’t give in men! Keep pushing. The fact is it is harder to breathe and it’s not you it’s the damn weather! If you have to dial it back just a bit then do that but keep pushing. When the weather cools down and the air gets drier you will see your performance come back and possibly excel past where you were before the summer. I’ve always said at Midoriyama this time of the year is when we build. Suffer now and reap the benefits later.
8 Pax total at Midoriyama on Tuesday. Guess what? It was hot! Despite that, Pockets was out early getting in his burpees for his IW challenge. Whoppee would have been proud as he was listening to some George Straight for motivation. I noted it wasn’t a very motivating song but you do you.
Warmup:
SSH ic x 10
Morrocan Nightclubs OYO
Seal Jacks ic x 10
Grab a block from my truck and lets mosey over to the parking lot.
The Thang:
There were 6 stations setup around the island in the parking lot. Each had an exercise listed to do with the block. After the exercise you leave your block and run a lap. When you return to your block you rifle carry it to the next station where you repeat this process. We had enough for 2 circuits or 12 stations all reps were x 20. It looked this below.
Overhead press x 20, Run a lap, Rifle carry to the next station
The rest of the exercises are below
Thrusters
Good mornings
Curls
Avalanche-Lying on your back with the block above your head on the ground lift it over your chest and back to the ground above your head.
Blockee
Round 2-
Alpos
Hip Thrusters-with the block on your mid section
Overhead situps-hold the block in the air
Block Swings
Overhead Squat
Lunge Twist-lunge holding the block and twist to the outside
We had a few minutes left so we did some more rifle carries and blockees through the parking lot while Def Leppard made a sweep through to pick up my cones and papers, thank you sir.
COT:
Announcements-Service opportunity this Friday in Gastonia at the downtown alive event, bring your family out. July service project items are comb/hairbrush and mints/gum/cough drops.
Prayer Request-Pockets Dad, My Dad, PAX traveling
Naked Moleskin:
I’d like to say everyone pushed the rock today but I heard a lot of I can’t do that or I’m just not going to do that! I get that sometimes we have to modify things for injuries or whatever but sometimes things will just be uncomfortable until we do it and get used to it. That’s what Slaw always says anyway. Either way I think most got a little better. Working out on that hot asphalt in the sun has got to be making us tougher if nothing else.