Author: Tiny Tank (Page 1 of 2)

Burpee Murph (Burph???)

So a couple of folks have been throwing around the ideal of doing the Murph again during a regularly schedule workout.  Some pax have been all for this and others seemed to think it couldn’t be done in 45 minutes.  YHC being the “Peoples Q” and all, decided to give it a shot and to give the .  Unfortunately TheStorm lacks the required equipment to do pull ups, so YHC decided to modify that exercise to Burpees.  The 45 minute time constraint was still looming large, but some careful clock management and a shortened mile at the end took care of that.

14 pax showed for the Burph.  Most pax were on time and a few showed pretty early.  No FNGs so YHC gave a short disclaimer and let the pax know that we would start with a short run and where to meet up if they weren’t in the moseying mode.  This talk was given a few minutes before time to ensure we started promptly at 0530.  With 1 minute to start time two vehicles were seen pulling in hot.  I’m not one to wait for those who may be late or right on time for that matter, so we started our mosey before they had parked their vehicles and they caught up.

Now I normally forgo Warm Ups and start with a decent sized mosey, so the regular pax thought the knew the route we were taking.  When I took a unexpected left turn that heads away from the high school some chatter started in the back.  Luckily it quickly died down though and you could hear crickets by the time we hit the main road and the small hill up to the art and circle out in front of Cramerton high school. From the circle we headed back down and around the main parking lot.  Run was just shy of a mile, because I limited it to 10 minutes.  Now time for the fun.

The Thang (Burph):

• 1 Mile Run
• Burpees x 100
• Merkins x 200
• Squats x 300
• 1 Mile Run

After the initial run the pax circled up and YHC broke the news of the Burph to some excitement (thanks Dolph) and some fear (sorry Mayor).  10 supersets of 10 x Burpees, 20 x Merkins and 30 x squats would be preformed starting every 3 minutes.  The faster you finished the set, the longer break before the next you would have.  YHC also had the pax share interesting or unknown facts about themselves during the rest periods.

As the number of sets passed by, breaks got shorter or longer depending on how much modifying or lack of exercising people started doing.   With the last set complete, the last mile was cut in half because of the 5 minutes remaining.  Mosey on back to the start.

Pledge

Announcements:

• Burpeethon is set for 16 September.  Sign your 2 man teams up and support a great cause!
• Mayor has graciously volunteered to attempt and fill YHC’s enormous shoes as TheStorm’s new site Q.  Sign up to Q or get ready for some heavy lifting!
• Come out to Glenway Pub this Thursday @ 1930 to have a beer to either wish YHC luck on my upcoming move or in Memory of YHC if I’m dead to you.

Prayer Request:

• All Pax
• Those moving/starting new jobs

It’s been a pleasure to serve as site Q of TheStorm for the past 8 months.  I’ve really enjoyed pushing the rock with you men and you will all be missed.  If you’re ever in the Carolina Beach or Wilmington area, look me up and the first beers on me.  I wish you all the best and hope you enjoy the Mayor Love!

YHC was kind of hoping for no pax to show this morning so he could return home and climb back into the fart sack, but luckily 3 other pax showed and a good workout took place.  Norwood was given pass from his M this morning to post on a weekday, but bad dreams of ‘Wide Right’ kept him up all night and he failed to show.  And once again no Mayor so insert Mayor missing workout joke here.

All regulars present so no disclaimer given.

Warm Up:

• SSH x 15 IC
• Merkins x 15 IC
• LBC x 15 IC
• Moroccan Night Clubs x 15 IC
• Windmill x 15 IC

The Thang:

Lots of stairs on the weinke this morning so the pax moseyed down to the stadium.  Up first the pax would perform 10 burpees OYO and then run all the stairs on the home side of the stadium.  Pax would run down the right side of the stairs and back up the left side of the same stairs, running down and up all six sets.  Mosey to the start and plank up for the 6.  The weinke called for 6 sets of these and YHC realized he may have bit off more than he could chew after the first set.  The pax were calling for an Omaha after 2, so YHC decided to break it up a bit  After 4 sets we moved on to the next portion of the workout with a promise to come back and finish the last 2 after.

Next we moseyed down to the football field for some 11’s.  Pax performed 10 Merkins on the home side of the field, ran across to the visitors sideline and performed 1 LBC.  Then back to the home sideline for 9 Merkins and back to the visitors for 2 LBCs.  Continued until we performed 1 Merkin and 10 LBCs.  The legs were definitely feeling the stairs on this and not much chatter was said.

Back to the stairs to finish up the remaining 2 sets.  Cut the last set short because of time and moseyed back to the Flag to finish on time.

Pledge

Announcements:

• Q School has gone well in other regions and Tesla can coordinate one for Gashouse on any Saturday this summer.  Would like 30-40 pax, but 20 would be a success

Prayer Request:

• Pax on IR

6 showed in the gloom at the Storm, while many of the usual suspects were still in their fartsacks.  Light version of the disclaimer was given and warm up ignored as usual.

Pledge

Warm Up:

No time in the schedule for a workout, I know big surprise here right. Long mosey around the soccer field, by the high school, ending at the ball fields.  One train passed and 5 Burpees conducted mid mosey.

The Thang:

Some of the pax who have been to my workouts previously know that being by the ball fields usually means cinderblocks.  Had to break a few hearts today and let them know there would be no blocks in this workout.  Some where relieved, but those that know YHC best might have had some fear in their eyes.  On to the workout.

The Accumulator:  Perform exercise 1 for 1 minute and rest 30 seconds. Perform exercise 2 for 1 minute and exercise 1 for 1 minute, then rest 30 seconds.  Continue accumulating exercises until 7 are preformed.  Workout went like this…

• 60 seconds of Burpees
  • 30 seconds of rest
• 60 seconds of Squats & 60 seconds of Burpees
  • 30 seconds of rest
• 60 seconds of Shoulder Taps, 60 seconds of Squats & 60 seconds of Burpees
  • 30 seconds of rest
• 60 seconds of SSH, 60 seconds of Shoulder Taps, 60 seconds of Squats & 60 seconds of Burpees
  • 30 seconds of rest
• 60 seconds of Flutter Kicks, 60 seconds of SSH, 60 seconds of Shoulder Taps, 60 seconds of Squats & 60 seconds of Burpees
  • 120 seconds of moseying (to parking lot and back)
• 60 seconds of Merkins, 60 seconds of Flutter Kicks, 60 seconds of SSH, 60 seconds of Shoulder Taps, 60 seconds of Squats & 60 seconds of Burpees
  • 120 seconds of moseying (to entrance of first bridge and back)
• 60 seconds of Crunchy Frogs (not to be confused with Country Frogs), 60 seconds of Merkins, 60 seconds of Flutter Kicks, 60 seconds of SSH, 60 seconds of Shoulder Taps, 60 seconds of Squats & 60 seconds of Burpees

We did lose a man before set 7.  I hope he was able to find a suitable toilet, because the suggestions from the pax were all deemed unworthy.  Not sure what this individual had against trash cans, but godspeed to him.

With 7 sets finished and a slow mosey back to the flag we finished right on time.

Announcements:

• Mud Run this weekend!

Prayer Request:

Thanks to those who braved the gloom and pushed me once again today.  We don’t fight off the fartsack for ourselves, we fight it off for our brothers in the gloom.

YHC showed at The Storm 25 minutes early to find the appropriate spot for the planned workout.  We always mosey by or around the soccer field there, but since YHC has started posting, I’ve never seen it used.  This would be the perfect location for the planned workout, but to my dismay all the gates are locked and a sign clearly reads “No Access without Permission of the Athletic Director”.  Well the thought of climbing over the 5 foot fence flashed through my head, but the recent run in with the police at the Yank makes me think maybe that’s not the best idea.  Lets see if we can find any other sports fields unlocked for use.  I figure if the soccer field is locked, there is no way the football stadium is open, but lets check anyways.  All gates securely pad locked, but whats that I see.  A super secret entrance that might be open?????? I quickly mosey through here and there and yes its OPEN!  Head on back to the pax and lets get this thing started.

Pledge

Warm Up:

Omaha.  I’m so excited, I don’t know what to do with myself.  Follow Me!

I led the pax through here and there and through the super secret entrance.  Some might consider this omaha’d warm up a workout, but it definitely got us warm.  Here’s what we did.  Stadiums: Snaked up and down the stairs of the stadium bleachers at you fastest pace hitting every step.  Finish with 10 Burpees at the start.  Rinse and Repeat 3 times.

The Thang:

We moseyed back out the super secret entrance and to the parking lot for some corners work.  I really wanted to do this down on the football field, but didn’t want overload the pax on our new playground all in the first day.

We started at one island in the parking lot, traversed two rows then exercised, traversed the length then exercises, traversed the opposite two rows then exercised and traversed the final length to finish a round.  5 rounds in all, giving it all you got.

• Round 1:
  • Width 1: Bear Crawl + 20 Merkins
  • Length 1: Sprint + 20 LBCs
  • Width 2: Nur + 10 Jump Squats
  • Length 2: Sprint
• Round 2:
  • Width 1: Crab Walk + 20 CDDs
  • Length 1: Sprint + 20 Flutter kicks
  • Width 2: Lunge + 10 Jump Squats
  • Length 2: Sprint
• Round 3:
  • Width 1: Bear Crawl + 20 Werkins
  • Length 1: Sprint + 20 Freddie Mercury
  • Width 2: Nur + 10 Jump Squats
  • Length 2: Sprint
• Round 4:
  • Width 1: Crab Walk + 20 Merkins
  • Length 1: Sprint + 20 Crunchy Frogs
  • Width 2: Lunge + 10 Burpees
  • Length 2: Sprint

• Round 5:
  • Width 1: Bear Crawl + 20 Merkins
  • Length 1: Sprint + 20 LBCs
  • Width 2: Nur + 10 Jump Squats
  • Length 2: Sprint

Mosey to the start and finish with 3 minutes of Mary.  Started with Dolph and went around the circle.  First time we heard Wheezy do a 4 count exercise and calls for his VQ began.  Also the first time we heard Oh Wow attempt a 4 count exercise and chatter and hilarity ensued.

Time!

Announcements:

• Top Hat graciously volunteered to Q next week at the Storm so YHC wouldn’t do it again!
• Burpathon still in the works.
• Sign up for the Mud Run May 20th.

Prayer Request / COT

Thank you all for the opportunity to lead and for continuing to push the rock with me!

Better late then never right…

Warm Up:

Long mosey around the parking lots ending at the softball fields.

The Thang:

3-2-1. 3 minutes of strength, 2 minutes of cardio, 1 minute of abs. Used cinderblocks during strength exercises for added fun. For strength we did a minute thirty for two separate exercises and a minute for two exercises of cardio. Abs was a minute for one exercise per set. After each set moseyed to the parking lot and back to keep moving.

Set 1:
3: Squat Press & Merkins
2: Burpees & High Knees
1: Crunchy Frogs
Set 2:
3: Kettle bell Swing & Curls
2: Plank Jacks & Fast Feet
1: America Hammer
Set 3:
3: Squats & Dips
2: Side Straddle Hop & Mountain Climbers
1: Flutter Kicks
Set 4:
3: Overhead Press & Tricep Extensions
2: Squat Jumps & Seal Jacks
1: Supine bicycle

Finished with 2 minutes remaining and moseyed back to start to close out.

Pledge

Announcements:

Need Q’s at TheStorm!

So I’ve used this workout once before, but it was on the day after the College Football National Championship and only 1 other pax showed that day.  Since said pax is now on the IR, I figured why not bring it back out and share the pain with others.

Warm Up:

Who’s got time for a warmup?!?! Long mosey around the parking lots ending at the softball fields.

The Thang:

I thought about messaging Dolph to ensure he brought the cinderblocks back to the AO for the workout, but decided to roll the dice and planned to modify as needed.  Dolph didn’t bring the blocks, but luckily there were exactly 8 blocks for 8 pax in the AO this morning.  Must have been meant to be!

3-2-1. 3 minutes of strength, 2 minutes of cardio, 1 minute of abs. Used cinderblocks during strength exercises for added fun. For strength we did a minute thirty for two separate exercises and a minute for two exercises of cardio. Abs was a minute for one exercise per set. After each set moseyed to the parking lot and back to keep moving.

Set 1:
3: Squat Press & Curls
2: Burpees & High Knees
1: Crunchy Frogs
Set 2:
3: Lunges & Merkins
2: Plank Jacks & Fast Feet
1: America Hammer
Set 3:
3: Squats & Dips
2: Side Straddle Hop & Mountain Climbers
1: Flutter Kicks
Set 4:
3: Overhead Press & Tricep Extensions
2: Squat Jumps & Seal Jacks
1: Supine bicycle

Finished with 3 minutes remaining and moseyed back to start to close out.

Pledge

Announcements:

Need Q’s at TheStorm!
Prayer Request:

As always I appreciate the opportunity to lead. As always I appreciate the pax who show and push me to better myself.  Thanks for the support to keep pushing the rock!