Author: Freight (Page 14 of 31)

3 PAX posted for the Cerberus workout. Cerberus is the mythical 3 headed dog that guards the gates of hell to make sure no souls escape. Good times!

Warmup:

Merkins, Don Q’s, Let’s mosey!

The Thang:

We moseyed to the BB&T and stopped to do three exercises ic. Merkins, Freddy Mercurys, and Squats. We made out way across Trade st and stopped and did another round. Eventually we found ourselves at the bottom of a hill on Mcswain St with three ways to get out. All of which are some really good climbs! This was our Cerberus. So we ran to the top of each hill and back to the bottom to do those three exercises again together ic each time. After the first round we swapped to CDDs, Flutters, and Lunges. Let me tell you that one on Walnut is pretty tough! After that we started making our way back to the flag stopping for the 3 exercises. We stopped off at a church and did some route 66 with Bobby Hurleys. Once we got back to the parking lot we did some broad jumps, bunny hops, lunges, bear crawls, and crab walks.

COT:

Announcements-Nail Clippers and chap stick

4 PAX posted at Old School on Saturday.  Some may have been scared away by my picture of blocks I posted on Slack.

Warmup: Nope

The Thang:

I converted some workouts from the Heavy Drop Training Boudin and I did a few months back to be done with blocks instead of rucks and sandbags. We did an upper body and most of a core workout.  This is how it went.

hand release merkins- 4 sets x 30seconds with 30s rest between each

curls-3 x 15 reps with 30s rest

Rollers(google ruck rollers)-4 x 10r ic w/90s rest

Bent row-3 x 15r with 60s rest

High pulls-4 x 15r with 60s rest

Merkins-2 x 2 minute rounds with 90s rest

Butterfly situps-3 x 30s with 30 s rest

4 ct Freddy Mercury’s-3 x 20r with 30s rest

4 ct back scratcher(block on your stomach)-3 x 10r with 30s rest

Block to toe lever(v-up holding your block in the air)-3 x 20r with 60 s rest

WW2 situp-2 x 2 minute rounds with 90s rest

COT:

Announcements-service project items, Murph on Monday, bike ride from ingles at 7 on Monday.

Prayer Request-Pappy and family, SA and family,

Moleskin:

Just looking to share some of the HDT with the guys this morning. Apparently Short Sale thought we would be going somewhere and had his watch on run or something because it only showed 3 seconds of work on Strava. If you are looking for something to change things up I highly recommend it. It’s a great 6 week training program with various options. I got faster and stronger over the course of the program. I went in looking for strength gains and ended up setting multiple run PR’s. Look up Cleveland area rucking crew and heavy drop training.

7 answered the call to move the rock at Old School, our newest AO, this morning. 2 started a little early with 3.5 miles of EC. Def Leppard rolled in last dressed in his outside snuggie gear. This is how it went from there.

The Warmup:

SSH x 5 ic

Moroccan nightclubs

Arm Circles forward and backward

Merkins x 5 ic

LBCs x 10 ic

The Thang:

This was easily explained and understood by most everyone but sleepy who struck a nerve early. I even had it all written down on a piece of paper for everyone to see. I set a timer to go off every minute. We would start doing an exercise and when the timer went of we’d do 3 burpees EMOM. Then go back to doing our exercise until completing the number given. You might remember something like this from the iron pax challenge. There were 7 exercises and we were to do 100 reps of each. After we completed an exercise we would run a lap. Remember every time you hear the beep do three burpees. It looked like this.

100 SSH

run a lap

100 hand release merkins

run a lap

100 Bonnie Blairs-count each leg

run a lap

100 Dying Cochroaches-count 1 side

run a lap

100 CDDs

run a lap

100 squats

run a lap

100 Mtn Climbers-count one leg

run a lap

Now how fast you did this determined how many burpees you did. Of course Dr Seuss chewed this one up and spit it out setting a blistering pace. Sleepy made a few more comments that struck a nerve again and due to some frustrations at work I may have snapped and said something really nasty. I apologized several times to him and the group but to fully repent he made me buy his breakfast. All and all the timer made it to set 47. We figured if it went off at least once while you were running and you ran 7 laps then you would have down 40 sets of 3 burpees. That’s 120, so that you don’t have to get out your calculator. You’re welcome. We were close enough so I called time. A few went and ran another tenth through the parking lot to round out to 2 miles.

COT:

Announcements-not much going on after the PT test today, one more week of collecting this months service project items, individual tissues and hand wipes, give those to Boke, Sargento and YHC.

Prayer Request-SA’s daughter, Turtleman

Moleskin:

This was a good one and everyone was pushing hard this morning. It got real when we hit those HR merkins. It was good to see Watts up this morning. Blart said he was meeting us for breakfast but didn’t show. Judging by the 30 yard walking fart he passed when he got out of the truck this morning I’d say I now why. Thanks again to everyone that joined me this morning. Good group of guys.

13 PAX for the most part posted to the new AO in Dallas this morning. I say for the most part because two batflippers started at Folsom then ran over to meet us about 20 minutes in to it. Roundup and Dr Seuss got their credit in the Folsom BB so I’m just mentioning them here. I think Seuss thought he found another way to climb the posting leader board but not on my watch.

Warmup:

We did some stuff you know the regular type stuff

Lets mosey!

The Thang:

Over to the court house square to get things started. Do 20 merkins and run to the next corner. 20 more and go to the next corner except this time bear crawl the arch driveway of the courthouse. We made our way around the square hitting all four corners.

At the corner of Gaston and Main. Run to Maple st doing 10 Freddy Mercury’s at each intersection and run back. Go to Maple st again but do 20 lbc’s at each intersection and stay this time instead of running back.

Mosey to Pine st and do 1 burpee at each pole.

Mosey over to Church st.

From the corner of Pine st and Church st mosey to Gaston st and do 1 burpee at each  intersection and 5 jump squats at each pole on the right(it was a lot of poles)

Down to Holland st where the birthday girl(Mrs Pizza Man) lives for a triple nickel. We switched it up a little for the birthday. 1 burpee at the bottom, 5 plank jacks at the top, and 5 monkey humpers each time you pass her driveway. Facing away from the house of course. We even sang happy birthday as we ran up and down. Golddigger stopped off for some pullups on PM’s bar.

Mosey over to the intersection of Oakland and Main for some Dora. 100 CDD’s, 150, LBC’s, and 200 Flutter kicks. Partner has to run in a different direction each time to the next stop sign.

A few minutes to go so we used the parallel parking  spots on the street. Bear crawl one then lunge one, rinse and repeat for the block.

Pledge on the corner. There were about 6 flags in eye sight from one corner(patriots point).

COT:

Announcements: April 17th convergence at Bulldog, April 24th PT test, Cup and sock collection until the 31st

Namerama: FNG that works with Mayor. It was said he was like the Kamala to his Biden sooooo he is now Kamala!

Prayer Request: Gumby’s mom

Moleskin:

Great turnout at both Folsom and the new AO. All together over 30 posted! Keep it up guy’s! We can be super spreaders in the D.