Author: Nutria (Page 7 of 10)

A chilly spring break morning at The Ricky Bobby brought a light crowd, just Tesla and me.  But there was nothing light about the work that was done, nor the mumblechatter in the Gloom.  Since nobody had signed up to Q, I was prepared with music and framework for the beatdown.  Warmup consisted of side-straddle hops, imperial walkers, and merkins, all in cadence.  Then I turned on Pandora to the station we played at our Easter Sunday family gathering: 60s Rock (great music from a couple decades before my time and who knows how many decades beyond Tesla’s).  For The Thang, we stayed close to the school entrance just in case J2C or Umbro showed up a few minutes late, as they tend to do. The format was to do 20 reps of an exercise, then mosey to the edge of the awning and back. We did hand-release merkins, Bobby Hurleys, leg lifts, dips, derkins, step-ups, American hammers, monkey humpers, flutter kicks, and more.  Mumblechatter topics were even wider than the range of exercises.  We didn’t solve any of the world’s problems but agreed on the importance of knowing the things that are truly important and prioritizing accordingly.  Instead of running away from the challenges that face us, meet them head on.  Focus on getting just 1% better each and every day.  We prayed for good men to remain strong and set a positive example in our communities.  I appreciate the company this morning and getting to know Tesla better.  Aye!

 – Nutria

Warm up with seal jacks and toy soldiers, 15xIC, then merkins, Nolan Ryans and plank jacks (10xIC).

The Thang:  Brought a couple new things to share what I’ve seen in other regions.  First is the ski jump from “Churham” (Chapel Hill/Durham)  – drop down to a low squat position on a slow 1-2-3 cadence then jump when Q says “Up.” We did 5 of these.  Next, not really new, was a mash-up of Apollo Ohno’s and Bonnie Blair’s. Should’ve tested that one out myself beforehand.

OK, let’s mosey. But, we’re taking the flag with us (like they do in Chicago as I learned from a visit last fall). High-knees across the bridge to Goat Island Park for an Indian run where the first in line carries the flag and the last man stops for 5 hand-release merkins before catching up to the front. This takes us about 2 laps around the park.

Next stop is the picnic benches for derkins, dips, and step-ups, 10 each.

Carioca back towards the bridge, circle up where the paths intersect.  Merkins, Nolan Ryans, Plank jacks (15xIC) then some ab exercises.

Mosey around the park then back to the picnic benches for derkins, dips, and step-ups, 15 each.

Carioca back towards the bridge, circle up where the paths intersect.  This time, round of Mary.   Bouquet brought up something new with a low plank mountain-climber type of thing that should definitely come back up in the future.  Amidst the groans of the PAX, he even told a decent joke about a Buddhist guy.

Mosey around the park then back to the picnic benches for derkins, dips, and step-ups, 20 each.

Carioca back towards the bridge, circle up where the paths intersect.  Just enough time for a few more exercises, then head back for COT.  Don’t forget the flag; high-knees across the bridge.

Pledge, announcements.

Prayer requests:
BOS’s colleague going through chemo
Tesla

Privileged to lead!

 – Nutria

After scraping ice off my windshield, I noticed my 75-year old neighbor struggling with the same task and ran over to help.  The extra scraping was well worth my time but made me 1 or 2 minutes late to the Yank/Bunker start.  Expecting harassment and ridicule for being a late Q, I was surprised to see the Yank bootcampers running away down the street as I parked along Main St.  The 4 HIM’s waiting at The Bunker were all too forgiving and glad to see that I hadn’t forgotten the music.  However, there were only 3 kettlebells and 5 of us.  We’ll make it work somehow…  Warm up with SSH, Hillbilly walkers (15xIC), Merkins (10xIC), then that right-foot-to-right-hand stretchy thing to buy time to think about how to modify the Weinke.

The Thang included one station in the middle of the parking lot (with kettlebells) and another station at the concrete barriers.  Got the music going for Man-maker-pull-throughs (hybrid of man-makers and merkin pull-throughs), cross-overs (simply climbing or jumping over the concrete barriers), Kettlebell pull-overs, Heels to Heaven, Kettlebell swings, merkins or derkins (with feet on concrete barriers), one-arm rows, Big Boy sit-ups.  Movement between stations was either lunge-walk or bear crawl.  We all got two sets of each.

Next was a total ad-lib.  Seeing HIPAA reach up and hang from the wall for a few seconds, we took a minute to sit on that wall.  About 25 seconds in, we took one of the kettlebells and passed it up and down the line 3 or 4 times.  That was brutal.  With 11 minutes left, 2 full rounds of “Mary” took us to the end.  Headed back to the Yank for COT.

Announcements:
Flat Rock retreat Feb 18-20
Grow Ruck
Rice n Beans every Tuesday 6pm downtown Gastonia

Prayers:
Tesla
Tiger’s M and family

Thanks for the opportunity to lead!

• Nutria

Strong showing on a rainy morning at Tequila Sunrise as 7 HIM’s gather under the covered walkway to the school. The rain falls steadily at 0529 as a shadowy figure in a hoodie anxiously jogs across the parking lot; Rebar joins the circle just as the clock strikes 0530. Then another Eagle Parker trots in from other direction; Gator brings the total to 9. We start with the pledge, warm up with SSH and Hillbilly walkers (10xIC), and mosey around the sidewalk near the concrete benches in front of the school for The Thang:

Superman Pull-ups (chest on ground; pull-up motion with hands and feet elevated; 10xIC)
Nolan Ryans (10xIC each side)
Mountain Climbers (10xIC)
10 each OYO: Freddy Mercury, American Hammers, Scissor Kicks
Superman Pull-ups (10xIC), Nolan Ryans (10xIC each side), Mountain Climbers (10xIC)
Heels to Heaven (10 OYO), Low side plank (30 sec each side)
Superman Pull-ups (10xIC), Nolan Ryans (10xIC each side), Mountain Climbers (10xIC)

Now make use of the concrete benches with 10 each OYO:
Step-ups (each leg), Derkins, Dips
Box jumps
Dips, Derkins, Step-ups (each leg)

Count off before next sequence. Still 9.
Superman Pull-ups, Nolan Ryans, Mountain Climbers (10xIC)
PAX call ab exercises: Among other things, C-Pap and Tiger call back to back crunchy frogs.
Superman Pull-ups, Nolan Ryans, Mountain Climbers (10xIC)

Rain isn’t pounding so hard now, so take a lap around the parking lot before getting back to the benches with 15 each OYO:
Step-ups (each leg), Derkins, Dips
Box jumps
Dips, Derkins, Step-ups (each leg)

Superman Pull-ups, Nolan Ryans, Mountain Climbers (10xIC)
PAX call ab exercises: Among other things, Orangeman calls for man-makers but actually does burpees, and Rebar for some reason calls a painfully slow 13-rep cadence of Hello Dollys.
Time runs out before the next set of Superman Pull-ups…

Announcements:
EH ruck this Saturday. Start 10:00 at The Ricky Bobby.  Lunch at Ray Nathans to follow (HC to Sargento if going to lunch).
Flat Rock retreat still has spots.
Grow Ruck opportunities every month March-July and Sept-Nov.

Lots of prayers requests:
Rebar – upcoming MRI and friend’s son with diabetes
Watts Up’s family
Tiger’s M and kids
Tesla
Orangeman’s coworker

Privileged to lead this solid group of HIM’s this morning!

 – Nutria

Interrupted some mumblechatter amongst 5 PAX at 0530 for a brief disclaimer ahead of a Groundhog Day beatdown.  Warm up with SSH (10xIC) as Gator joined the circle, then Hillbilly Walkers (10xIC). 

Next exercise is the Alarm Clock. (Groans from the PAX confirmed to YHC that this was a solid choice on the Weinke.) UP! Just one, that’s all. Recover! That was pretty stupid. Let’s move on to the next thing, a little Rack & Stack. Here’s how that works:

Nur to the edge of the awning, 5 burpees.
Mosey back here, 5 burpees.
Nur to the edge of the awning, 10 hand-release merkins.
Mosey back here, 5 burpees, 10 hand-release merkins.
Nur to the edge of the awning, 15 jump squats.
Mosey back here, all of the above.
Nur to the edge of the awning, 20 4-count flutter kicks.
Mosey back here, all of the above.  Plank for the Six when done.
To get us started, Sargento cranked up some music.

“Insane in the Membrane” was the first selection on the playlist. It was apparently the long version and lasted through the third “Nur.” (YHC thought that particular song would play well into the theme of today’s workout, but allowed the music play through.)  Mumblechatter had resumed when a white Honda pulled across the carpool exit lane and up to the dumpster to illegally dump something. 

After completing the first round, finish up with the Alarm Clock. (Groans from the PAX confirmed to YHC that this was a solid choice on the Weinke.) UP! Just one, that’s all. Recover! That was pretty stupid. Let’s move on to the next thing, a little Rack & Stack. Here’s how that works:

Nur to the edge of the awning, 5 burpees.
Mosey back here, 5 burpees.
Nur to the edge of the awning, 10 hand-release merkins.
Mosey back here, 5 burpees, 10 hand-release merkins.
Nur to the edge of the awning, 15 jump squats.
Mosey back here, all of the above.
Nur to the edge of the awning, 20 4-count flutter kicks.
Mosey back here, all of the above.  Plank for the Six when done.
To get us started, Sargento cranked up some music.

Mumblechatter continued with discussion about various CSAUP’s and last night’s Rice n Beans.

After completing the second “first” round, finish up with the Alarm Clock. (Groans from the PAX confirmed to YHC that this was a solid choice on the Weinke.) UP! Just one, that’s all. Recover! That was pretty stupid. Let’s move on to the next thing, a little Rack & Stack. Here’s how that works:

Nur to the edge of the awning, 5 burpees.
Mosey back here, 5 burpees.
Nur to the edge of the awning, 10 hand-release merkins.
Mosey back here, 5 burpees, 10 hand-release merkins.
Nur to the edge of the awning, 15 jump squats.
Mosey back here, all of the above.
Nur to the edge of the awning, 20 4-count flutter kicks.
Mosey back here, all of the above.  Plank for the Six when done.
To get us started, Sargento cranked up some music.

Mumblechatter continued until teachers began to show up.  Note for future Q’s: It’s best to Nur in the same direction as traffic.

After completing the third “first” round, finish up with the Alarm Clock. (Groans from the PAX confirmed to YHC that this was a solid choice on the Weinke.) UP! Just one, that’s all. Recover! That was pretty stupid. Look at that, we’re almost out of time!  Just 4 minutes left for some Mary, one full round of PAX choice:

More flutter kicks, Dying Cockroaches as Mrs. Breaker Breaker walked by, reverse crunches, Heels to Heaven, oblique crunches, something else and Hello Dollys.

Time!  COT.

Announcements:
EH ruck this Saturday starting at The Ricky Bobby 10:00.  Lunch after at Ray Nathan’s.  HC to Sargento.
Flat Rock retreat Feb 18-20
Various CSAUP’s on Slack

Prayers:
Tesla
Watts Up and family
Linus and his father

Lagniappe (words of wisdom shared by Gator in this morning’s COT):  Tomorrow is not promised to anyone.  If you have something you need to say or do, say it or do it today. 

Privileged to lead this group of HIM’s this morning,

 – Nutria

3 HIM’s came out to the Bulldog on a cold morning for a self-directed beatdown. With no assigned Q for the session, mumblechatter led to Tube setting up a timer on his phone for 0:50 of exercise followed by 0:10 of rest. Each PAX took turns calling an exercise, “Mary” style.  Anything counted.  We worked legs, arms, shoulders, back, and abs, in no particular order.  We repeated a few exercises when creativity faltered.  We stopped when it was “time.”  We all left better than when we started.

How many Q-Fails does it take to…  wait a minute, let’s back up and start at the beginning.  0528: Mumblechatter begins with speculation about the new “Twisted Goat” sign above the former Doffers.  0529: Tesla arrives notably on time, maybe even a minute early, while Pilgrims Progress casually strolled down the sidewalk as 0530 struck and the workout commenced.  Were these signs of “twisted” things to come??

Following a plan so carefully orchestrated and memorized that no Weinke was necessary, warm-up SSH and Hillbilly walkers (each 15xIC) proceeded without a hitch.  So far so good; on to The Thang:

Mosey down the street and around next to the gazebo. Set timer for 0:30 of some exercises: 
Derkins, Bobby Hurleys, Michael Phelps, Dips, Plank-jacks, Side-bridges (like low-plank sideways pickle pounders, L and R separately). 
This is when problems began.  The iPhone timer – a critical element of aforementioned carefully orchestrated plan – failed to sound the alarm when time ran out.  This could perhaps be blamed on cold weather, Apple, or many other uncontrollable external forces.  Covid, a convenient and universal scapegoat for anything that goes wrong, could easily be responsible for these technological mishaps, right?  Wrong.  The PAX and mercilessly laid blame and responsibility right where it belongs:  QIC, YHC.  IMHO, they thoroughly reveled in it.  After repeated “Q-fails” on the first full set exercises, and a crack from old Uncle Ted about YHC’s technological incompetence, something clearly had to be done.  Manually watching the clock and calling time would be tedious.  Omaha the whole thing and start from scratch?  Maybe, but YHC didn’t give up that easily.  The passing Amtrak train provided 5 burpees worth of relief to gather a few thoughts and announce an alternative plan:  Reduce the time to 0:25 per exercise; rinse and repeat.  As if the ghost of Steve Jobs approved of a 25-second maximum limit for these exercises the 0:25 timer worked flawlessly!  The iPhone remained somewhat twisted, however, as it escaped from YHC’s pocket multiple times throughout the remainder of the workout.  Not to worry, OtterBox passed all of these real-world tests of durability.

After the second set of exercises, mosey toward the fire station then back up the hill towards the RR tracks.  Turning left behind the buildings, Carioca to the end of the block.  Mosey back to Center St. then Carioca to the corner at the Twisted Goat, where the short brick walls surround the bike rack.   Set timer for 0:25 of each of the following exercises:
Derkins, Bobby Hurleys, Michael Phelps, Dips, Plank-jacks, Side-bridges (L and R separately).  Rinse and Repeat.

Mosey toward the police station then around the square and across the street to the bridge. Bear crawl across the bridge until it’s too slippery (about 2/3 of the way across), lunge-walk the rest of the way, then Carioca to the picnic tables at the park. Set timer for 0:25 of each of same exercises:
Derkins, Bobby Hurleys, Michael Phelps, Dips, Plank-jacks, Side-bridges (L and R separately). No time to rinse and repeat this time.  Mosey back to the bridge.  Bear crawl to about halfway across, then mosey back to the flag. 

One minute remaining – just enough time for a few Freddie Mercurys and Six-shooters before COT.

Announcements and prayers:  Check Slack; lots of CSAUP’s going on at end of March.   

Lagniappe:  Failure is a necessary part of learning.  Thanks to the 5 HIM’s who stuck it out and persevered until we found the right routine.

Privileged to lead today!

 – Nutria

The gloom was gloomier than usual at The Ricky Bobby this morning.  Something was off.  Every Wednesday morning, the soccer field is reliably illuminated as “The Sentinel” walks the track.  If you’ve ever posted here, you’ve seen him.  But today, the lights were off, the field was dark, and The Ricky Bobby seemed as dark as Tequila Sunrise.  OK, not really that bad, but close.  At 0529, 3 HIM’s emerged from the shadows and commented on the eerie atmosphere sans-Sentinel as the clock ticked over to 0530.  Let’s get going!

Warm up with SSH (in a cadence that continued until Bubba Sparxxx got his gloves on) and Hillbilly walkers (15xIC), then a one-minute chop-chop drill:  PAX circle up and “chop chop” (Boudin called it something different that I can’t remember) until Q calls “Up” or “Down” and PAX respond with either 2 high-knees jumps (Up) or burpee (Down) for a total of one minute.  It’s a really long minute but gets the blood flowing on a cold morning.

The Thang:
Partner up.  Partner 1 lunge-walks while Partner 2 runs around pre-positioned orange cones (a little further than to the edge of the covered walkway and back).  Before switching, partners do 10 hand-slap or “boo-ja” merkins.  1 full lap was a lot of lunge-walking, so before round 2, partners wheelbarrow to the middle cone (about halfway down the walkway) and back.  Then, rinse and repeat the lunge-walk relay with hand-slap Big Boys before partners switch.

Next, circle up for some PAX choice exercises.  One calls an exercise while the PAX to his left runs to the far cone and back.  Second round is Carioca to the cone and back.  Next three rounds are bear crawl twice around the circle.  This was dubbed “Crawl ‘n’ Call.”  There were lots of ab exercises plus several variations of merkins and squats mixed in.  The last 5 minutes went by pretty fast.

Announcements:
Convergence Jan. 1 7:00 am Midoriyama
Rice & Beans – see Tiger or Slack
Grow Ruck – late March in Greenville, NC
Other CSAUP events – check Slack

Prayers:
Bubba Sparxxx’s brother-in-law, spine surgery
Gator’s coworker whose mother passed away
Boudin traveling
All those with stress and anxiety during holidays

As always, a privilege to lead!

 – Nutria

With 75% chance of rain on this warm December Saturday,  the original Weinke got modified.  Instead of the usual Bunker location, let’s use the picnic shelter at the top of the hill near the track.  Though the rain didn’t get us, 3 PAX finished the workout dripping wet with sweat.  Here’s how it went down.

Warmup with The Yank bootcampers:  SSH, Hillbilly walkers (15xIC), Nolan Ryans (10xIC each arm).  Split groups; Bunker PAX haul coupons to the upper picnic area.

The Thang:

First things first, set up tunes on the bluetooth speaker.  This is becoming more efficient with less technology-fumbling.  Picnic tables were already conveniently positioned along the sides, so after scooting one a few feet over we started at one end of the shelter.

5 burpees, then lunge-walk to other side
10 hand-release merkins, then bear crawl to other side
15 coupon pull-overs, then lunge-walk to other side
20 leg lifts, then bear crawl to other side
25 coupon swings, then lunge-walk to other side
30 derkins, then bear crawl to other side
35 big boy situps, then coupon-carry to other side
40 rows, then coupon-carry to other side
45 flutter kicks (holding coupon)

Brief 10-count, then rinse and repeat with 5 reps added to all exercises.  Another 10-count, then Round 3 with original rep count.  Finished up just in time for a slow mosey to the flag with the bootcampers.

Announcements:
Convergence 1/1/22 7:00 at Midoriyama
Rice n Beans – Tuesday in Belmont (check with Tiger or Slack for details)

Prayer Requests:
Top Hat’s friend Dean Reep
Doodles’ parishioners:  Chip; the Shuler family
Bubba Sparxxx’s brother-in-law with spinal injury
Tesla’s in-laws
All those struggling with loneliness or anxiety during holidays

Gnarley Goat sent us out in prayer.

Lagniappe:  I appreciate the good mumblechatter from Doodles and Voodoo – I had to interrupt several times to call the next exercise!  We didn’t solve any the world’s problems, but we heard about quite a few of them.  It’s helpful to be able to share the struggles and challenges we’re facing as well as hear about the struggles of others.  It helps to put my own problems in perspective.  Thanks gentlemen for some hard rock-pushing!

Always a privilege to lead,

 – Nutria

Fumbling kettlebell, speaker, and iPhone while walking up to the cold Bulldog circle at 0530, YHC gave half a disclaimer before commencing with warmup exercises of side-straddle hops, Imperial walkers, toy soldiers, and Nolan Ryans (each 10xIC).  By December 14th there’s been enough Christmas music all around, so YHC dialed in 80s rock and kicked off The Thang, 4 “corners” of 4 exercises at each corner, with Van Halen’s Photograph:

Round 1 is 10 reps each:
Corner 1 (between Flag and covered walkway) = Dips, Derkins, KB pullovers, Merkin pull-throughs.
Corner 2 (middle of parking lot) = Scissor kicks, American hammers, windshield wipers, E2K’s
Corner 3 (different part of middle of parking lot) = One-leg babymakers, One leg deadlifts, KB swings, Backward lunges
Corner 4 (near end of covered walkway) = Flutter kicks, Freddy Mercuries, Reverse crunches, Big Boys

At each corner, YHC called cadence for the first two exercises (except for the deadlifts; Omaha-ed that to OYO).  Second two were OYO for the designated number of reps.

Beneath the falling stars of the Geminid meteor shower and the steady orbit of the ISS (or was it an airplane??), serious mumblechatter emerged between Corners 1 and 2.  Topics ranged from who’s responsible for maintaining school roads and parking lots (county, not city) to why the aliens who are inevitably out there, somewhere, haven’t reached out to make contact (with some debate on the relevant facts). 

After the first round, Rinse and Repeat with 15 reps.  In the interest of time, all 4 “corners” were completed in one spot.  It was a nail-biter at the end, but Round 2 finished up just in time for COT.

Announcements:
Convergence Jan. 1; details forthcoming
Time Frame seeking new Site Q for Bulldog:  Need a fresh HIM to step up and lead!

Prayer requests:
Hermie’s sister-in-law with Alzheimers
Spiderman’s co-worker with Covid

Privileged to lead a strong group of HIM’s this morning!

 – Nutria