Author: Time Frame (Page 1 of 10)

As I was settling in with Friday evening’s toddy, a recognizable ding came from my phone telling me that something may need my attention.  As I checked it was a message from our Weasel Shaker and Site Q of the Painlab, Hunchback requesting that I change dates with the scheduled Q for the next day.  In celebration of this turn of events I did finish my toddy but had to adjust my plans for a second for a future date in hopes to feel the part on Saturday morning.

Mulling over what is to become of this Q in a few hours my slightly impaired brain came up with the KISS method.  For all who may not know, Keep It Simple Stupid.   We are going with an upper, lower, and core ladder.  Here ya go!

all counts X 15

1st set.  Take a lap around parking lot.  2nd then 1st set again.  Take a lap.  3, 2, 1…you get the point.

Squats

Merkins

LBC’s

Take a Lap

OH Press

Calf Raises

Big Boys

Kettle Bell Swings

Wide Leg Squats

American Hammers

Curls

Step Ups

Windshield Wipers

Upright Rows

Side Lunges

Heels to Heaven

Bent Rows

Calf Raises

Freddie Mercurys

Ended with 100 LBC’s.

It was an honor and privilege.

AYE!!!!!!!!!!!!!!!!!!

Timeframe

It was a very nice morning for a hike down Union Rd to the CVS, 10 Monkey Humpers, and back.  2.5 miles.  Hunchback told a funny story about his daughter’s recent stitches.

Beautiful 50 degree morning.  Feeling more springish by the day.  Nice and clear and dry.  Perfect.

Great crew of regulars and the Nantan assembled for the first of the Tuesday edition of the Diablo Sammich.

Since we all showed and the weather was perfect, lets get movin!

0530

Pledge

Ruck to Robinson Elementary School.

10 Step Ups each leg on wall in front of school.

Ruck around back to steps.

3 “toe risers” each step.  The chatter was inquisitive and slightly demeaning.  Good times!

Head back across Union Rd.  Q fail, there is no sidewalk here so we take a different route.  Ok, back on track.

Look into the window of the new Ace Hardware.  Head over to the new storage place and look in the window there too.

10 step ups on wall in front of Auto Zone.

There were some heartfelt prayer requests.

It was a true honor to lead.

AYE!!!!!!!!!!!!!!!!

Timeframe

Beautiful but cool Saturday morning at the Schiele.  With the Dam to Dam relay in progress painlab and bootcamp were combined for the day.

We had a nice turn out, a beautiful morning, and a flag.  Let’s go.

Pledge

Warmup:

SSH’s x 15 dc

stretching

SSH’s x 15 dc

stretching

The Thang:

All counts are 15 unless otherwise stated.

Complete 3 rounds of each set and take a lap around the parking lot.  You can choose any way you want to do your lap.

Set 1;

Upright Rows

LBC’s

Squats

Set 2:

Pullovers with Crunch

Heels to Heaven

Calf Raises x 30

Set 3:

Merkins

Freddie Merks

Step Ups

Set 4:

Kettle Bell Swings

Penguins

Lunges

Set 5:

Overhead Press

Oblique Crunches

Side Lunges

Set 6:

Curls

Windshield Wipers

Monkey Humpers

Cool down was exactly the same as the warmup.

It was a very nice morning with some great guys.

We wish all of the Dam to Dam runners the best of everything and know they are doing us the PAX proud.

It was an honor!

Timeframe

Nice turnout at the Bulldog with a visit from the Nantan.  Welcomed dry conditions after several rounds of rain.  Around 50 degrees.  All around a good morning.

5:30

4 Sets of 3 exercises.  Each set included upper, lower, and core.  There was some yoga mixed in.

All in all a good workout and a great way to start the day.

Thank you for the opportunity.  Always a pleasure.

PSA:  As a courtesy to the teachers we have been asked to please park in the handicapped spaces and front row for our workouts.  The back row is for the Teachers.

Timeframe

Nice group gathering on arrival at the Snoballs.

Pledge

Quick stretch

Starting at 60 SSHs counting down by 10 per round

Constant to every round.

20 squats

20 monkey humpers

20 plank jax

20 mountain climbers

20 lbs

20 flutters

A round of Mary

One more round of the Constant set.

It was a great morning.

Pleasure to lead

Timeframe

Welcome to day 1 of the Pushing Rocks Challange, Part 2.

With better numbers than usual and weighted packs on tow we clocked in just over 2 miles this morning.  Left out of Pelican’s Snoballs just after the 5:30 pledge headed for Robinson School.  Rucked around the rear for the school where the stairs the go down to the baseball field is located.  Just eyeballing I would estimate the number of the stairs to be around 30.  From the bottom of the staircase 3 calf raises per stair.  Pax waiting to go at the bottom and Pax at top waiting for everyone to finish do AMRAP squats.

Scrat had to modify because it was needed.

Headed back in the direction of Snoballs we took a quick trip up Gastone’s hill.

Return to flag and time.

Everyone here now has 1 point.

Nice start to the day, month, and challenge.

It as always was an honor and privilege.

AYE!!!!!!!!!

Timeframe

It was a beautiful morning at the Gashouse.

Nutria had Bootcamp.

We did some gear, core, and some kind of cardio the whole time.  It was a good workout.

It was an absolutely perfect morning to get up and shake a leg with the HIM’s of F3 Gastonia.

Sister Act led the pledge, warmup, had bootcamp as I am sure they got their moneys worth today.  They sure looked like it when they rolled back in at 0800.

With some direction of what I would like to Q this morning but the details still a little foggy we got started after SA’s mild warm up.

You wanna hear it?  Here it goes..and a 1, and a 2..

We had 5 stations.  All counts were x20.

1.  Merkins
2. Calf raises
3. Standing upright rows
4. Kettle bell swings
5. Goblet squats

Each Pax started at one of the stations.  When completed 20 reps rotated to the next station until all 5 were complete.

On your 6 for LBC’s for whichever full song was complete. ..approx 5 mins.  This was a burner.  Much modification was had by all pax but the important thing is was all worked hard and kept moving until the end of the song.  Nicely done guys!  Some was Feel So Good by Mase.

Fellowship mosey to the picnic tables for incline merkins.  x20.

Imperial walkers for Voodoo’s story…trust me, you don’t want to know.

Mosey back to the stations for another trip around.  LBC’s for an entire song again.  Song was Crazy Train by Ozzy.

Mosey down the nature trail and Abe Bogota back up.

Back to the stations for a third time.  Rinse and repeat.  Song was Watcha Want by The Beastie Boys.

Lap around the parking lot and back to the statue for 20 double count step ups.

Enough time to complete one more trip around the stations this time modifying the kettle bell swings to curls.  Not enough time for the LBC’s .

Great weather.  Great guys.  Decent workout.  All in all a perfect morning.

Thank you all for being awesome!

An honor and pleasure.

Aye!!!!!!!!!!!!!!!

Timeframe

It was a beautiful morning at the original site of the Sammich.  The crew was strong as we the clock struck 0530.

We crossed the street to the bank for the pledge and to pick up Hunchback and Skrat.

Crossed back over the same street and headed for the park and, around the clubhouse, and to Clavin’s hill.  Up forward and back down.  Then up again backward.  I believe nurring uphill is an Abe Bogota.  Anyway, we did that twice.

Continuing our ruck down the parking lot and around the playground and back up to the entrance for the clubhouse.  We did squats while Skrat did a squat of her own…code brown.

On to the clubhouse where we did 60 calf raises.  20 parallel, 20 toes out, 20 toes in.

Up to the parking lot for Mary.  Each Pax called an ab exercise of 20 count.  As fallows:

LBC’s

American Hammers

Dying Cockroaches

Oblique Crunches

Supermans

Crunchy Frogs

Ruck back down to the clubhouse for the same calf routine

Return to flag via the Dr office on Riverwood Pkwy

Prayers for Bandits Brother in Law

Les Newsman’s M

Turtleman

Tube’s M

It was an honor and pleasure

Aye!!!!!!!!!!!!!!!

Timeframe