Author: wirenut (Page 4 of 11)

Well it’s a cold one out here this morning and there’s 4 others on the North Side that are willing to get after it with me this morning. With the cold comes a lot of stiffness and aches and pains that I had to sort through in the warmup so that involved a little more stretching and not so much of the jumping or plyo movements. Once warmed up and the stiffness is wearing down I’m taking this thang to the bottom parking lot to get sh!t done.  We started off with a little Route 66 with Walking Lunges being MOT and Squats being the work to get done. Once finished we moved on to a Rack ’em – Stack ‘em WOD with HR Merkins, Lunges, Plank Jacks, LBCs, and Hillbillies. After that we head back to the Flag and finish up with a few Kraken Burpees.

THAT’S TIME!!!

COT

Announcements

1/17 2nd F Lunch Whiskey Mill Gastonia

Pushing Rocks Sign Up is NOW

Prayers

Turtleman, Hall Family, Huckleberry, Broke’s Mom, Gumby’s Mom, Injured PAX

As Always Thanks For The Hard Work

This is my second first offense of the New Year. Heck it’s the second one this week actually. This time I traveled south bound and down with the intention of delivering an Ass Whooping out on the soccer field at The Ricky Bobby. But after getting 1/2 a year’s worth of rain yesterday I thought better of that. Once I arrived I noticed a pretty good crowd already here and more coming in. Once everyone gathered at the Flag said the Pledge then we commenced to getting after it. After a warmup that consisted of SSH, Slow Pause Merkins (lots of complaints with these), Low Slow Squats, Burpees and a lot of stretching we were off. We started in the front parking lot with a round of Triple Nickel. Up top was Jungle Boy Squats and at the Bottom was Hand Release Mike Tyson’s. Once finished here we got in a little more stretching while we went over The Core Principles and I caught my second wind. Now around to the back parking lot for some 4 corners. Each round we did the same exercise at all 4 corners until the final round when we stacked all of the exercises at every corner.

• 1 -10 Perfect Form Hand Release Merkins
• 2 – 20 Lunges
• 3 – 30 Mountain Climbers
• 4 – 40 LBCs
• 5 – All of the Above

At this point it’s about time so we run back around to the Flag for the COT.

Announcements: 2nd F Lunch 1/17 Whiskey Mill – Gastonia

Pushing Rocks Challenge Sign Up Now!!

Lots of Praises and Prayers sorry I can’t remember them all.

Thanks Nutria for challenging me to swing by and do this. I enjoyed it.

It’s my first time Q at the Sandlot for me and I know exactly what I’m going to make them do. From beginning to end this is how it went. First things first we started out with the Pledge just to make sure I don’t forget it later. Next was the Warmup and it was pretty run of the mill so I’m not going to harp on that. We then set off towards Martha’s Place. Once in there we went down to the playground for an escalator strength training session and since the only workouts I’ve ever participated in here were Memorial Day Murphy that’s what exercises we did. I found a good prep program for the Murph several years ago and it goes like this.

• Round 1 – 1/2/3
• Rpund 2 – 2/4/6
• Round 3 – 3/6/9
• Round 4 – 4/8/12
• Round 5 – 5/10/15

Pullups/Merkins/Squats in that order naturally. This escalator is continued as many times as possible until failure. Today we stopped after 5 rounds just for time of course. Then we exited the playground area (or the Dragon’s Lair as my kids used to call it) and stopped at the entrance for 5 rounds of 5 Mike Tyson’s, 10 Heels Up Sissy Squats, 15 Mtn. Climbers followed by a short run around a portion of the parking lot. Once finished we resumed our position back inside the Dragon’s Lair for a 5×5 set of Hanging Knee Raises and Jungle Boy Squats. Back to Pelicans we headed with @10 min. to go where we finished up with some sandbags and partner work. One PAX did 10 curls, 10 rows, and 10 extensions while other PAX ran down to the bottom of Pelicans Parking Lot did 3 Burpees ran back and swapped. After @ 3 rounds my partner was bored with this so he swapped to squats while I ran. This was fine by me as I’ve never been one to miss an opportunity to criticize squat from we all switched to AMRAP squats when our partners were running. After about 2 rounds of that we were finished.

COT

Prayers:

Injured PAX, Huckleberry, TurtleMan, Hall Family, Easy Rider’s Son and Family, My Mom and Family, Broke’s Mom, and many more

Announcements:

2nd F lunch Whisky Mill Gastonia

Thank you GOD for allowing us to do this and thanks for this group of MEN and what it has meant to me.

Well it was me and Purple Haze at Old School this morning. As  soon as the clock rang 0700 we immediately moved ourselves vehicles and all to the Old Courthouse so that we could put in a little work under the gazebo. I said we’d stay as dry as possible and that’s what we did. We both grabbed a couple of sandbells each and I snatched up my handy dandy Monster Torch speaker and off to the gazebo we ran. Once inside I cranked up my Classic Rock Workout Playlist and we got started. We did a nice long warmup and a lot of functional stretching afterwards to make sure the  body was ready given the weather conditions this morning. Once finished with the warmup we completed several rounds of strength exercises followed by recovery exercises. The first round started with 15/45 work to rest ratio. The second was 30/30. The third was 45/15. The final round was 1 min. work no rest between exercises. The exercises were Front Rack Squats, Curls, Overhead Press, Bent Over Rows, and Deficit Merkins – hands on the bags chest to the ground Merkins. The recovery cycle at the end of each round was 20 SSH, 20 Arm Circles Front and Back, 20 Slow Butt Kickers, 20 Slow High Knees, and a couple of stretches. This cycle was done between rounds to keep the body moving while giving it a little recovery. This workout was by no means a lung buster but the heart rate was elevated and most importantly the muscles were very fatigued by the last two rounds. After the final round we put everything back in my truck and there was about 10min. left so we decided to get in a quick little Fellowship Mosey and by the time we got back we had in a mile. We said the Pledge at the Courthouse Flag then headed back to the vehicles for the COT and that was time.

Announcements

2nd F Whisky Mill in Gastonia 1/17

Prayers

TurtleMan, Huckleberry, Ball Joint, My Family, Broke’s Mom, Hall Family, Gumby’s Mom, and many more I’m sure

Got a text from the Site Q yesterday as it turns out Slaw is still recovering from his yeast infection. And since SA is recovering from his Reassignment Surgery he asked if I would be available for the workout. So I was in a tight spot with no plans but that’s OK I’ll do it. Someone has to step up and keep Downtown from Falling Apart. When I arrived several minutes early I might add I see Ball Joint broken hip and all now there is a HIM he modified as needed throughout the workout. As we ran through several rounds of Triple Nickels in the parking deck running end to end in between each exercise he modified by doing the work on one side then the other. We progressed from the first deck to the top we did a Triple Nickel on each floor with the exception of the top deck which we did some burpees before heading back to the Rotary Pavilion for a few rounds of Deep Sea Divers followed by few rounds of Hand Release Deep Sea Divers. We finished things up with a couple rounds of Reverse Crunches and LBCs.

TIME

COT

Announcements: Pushing Rocks TBA, 2nd F Whiskey Mill Gastonia 1/17

Prayers:

Turtleman, Ball Joint, SA, Hall Family, and a lot more I’m sure

Well it is 1/2/24 and I can already see those resolutions getting flushed down the crapper. This was the first time in a long time that I could count all the PAX at Folsom on 1 hand. Hate to See It. But since there’s only 5 of us total here today my plans quickly changed as I recalled leaving 5 bags of rocks (not the kind you can pick up on Ransom St. but the pea gravel variety) in the bed of my truck. 5 bags 5 PAX. It’s like it was meant to be. After a quick disclaimer and warmup we grabbed up the bags and headed to the Tennis Courts for some fun. We ran through a tough little Push Pull Legs de-escalator – escalator style WOD that consisted of Squats, Merkins, Curls, Skull Crushers, Gorilla Rows, and Stiff Leg Deadlifts. Once all reps were done run to other end and back ready and  yourself for the next round. We started with 25/1 exercise to run ratio. That’s 25 reps each exercise and one trip down and back. Next round was 20/2. The next was 15/3. The next was 10/4 and the final was 5 reps and 1 recovery lap. This time being a light jog around the fence line. Now we’re all finished we grabbed the bags and put them up met back at the flag for about 3 min. of cooldown and recovery work before we got to the Pledge and COT.

Lots of Prayers and Praises To go Around

2nd F lunch 1/17 Whiskey Mill Gastonia

Took a Q on short notice at Folsom this week. It was the day after Christmas so I figured I’d spread a little more Christmas Joy. I’m pulling in and Pony Boy was already warming errbody up. I knew I was cutting it close but I ended up being about 3 min. late sorry guys. But with the warmup out of the way I can put em straight to werk. We mosey down to the lower lot for a quick round of Tripple Nickel with Mike Tyson’s at bottom of the hill and Burpee Squat Holds at the top. If that sounds like a mouthful well it is and it’s way worse feeling than it sounds. Once finished with that we went into the lower Gazebo for 5 rounds 20 reps each of the following.

• Derkins
• Bulgurian Split Squats
• Dips
• Leg Lifts
• SSH

We finished each round with some active recovery and stretching.

Once finished with the final round we headed back to the Flag stopping at each light pole on the way back to a random exercise at each.

10 Shoulder Taps at the 1st. 20 Heels on the Curb Sissy Squats at the 2nd. 30 Mountain Climbers at the 3rd. All exercises at the 4th.
Head to the flag for the Pledge and COT.

TIME

Thanks for the Hard Work Men

Pledge, Prayers, COT

Well I warned everyone that we were going to do some tough shit out here this week and people showed up anyway. This brought joy to my heart as this time of year it’s very easy to stay in the bed due to the cold and rain that we’ve had recently. Once I got everything set up I noticed several heading in from an EC run/ruck and a few more pulling in to the parking lot looking ready for action. With that we got after it with a quick warmup and some stretching. With the 1st part of the Warmup out of the way we’re heading around the corner for a little Triple Nickel on one of our little hilly back roads here in D-Town. Mike Tyson’s on the bottom of the hill and Jungle Boy’s on the top. All finished with Part 2 of the Warmup on to the Track back at the park for the actual workout. This was an AMARP style circuit workout with10 stations setup for 50 sec. of work and 10 sec. of rest/rotation to the next station. Exercises were.

• Heavy Sandbag Deadlift 90lbs
• Farmers Carry 2 – 55lb. Sandbags
• Merkins
• Riffle Carry 50lb. Block or 55lb. Sandbag
• Curls 2 – 20lb. Kettlebell Bags
• Sissy Squats
• Heavy Sandbag Drag 90lbs.
• Battle Rope Swings
• Thrusters 2 – 20lb. Kettlebell Bags
• Sandbag Rope Pull 55lb. Sandbag

It took a little over 10 min. to complete the circuit one time we got in 4 rounds of it. Well all of us except Leppard. He broke loose to finish a couple of laps around the park with Broke who’s running today in lieu of boot camping.

Everyone who was still around and didn’t bail on the workout helped throw everything back in my truck and we headed back to the parking lot for some final cooldown stretching and the COT. This is when Freight asked Dr. Seuss where He, Oompa and Leppard got their Gold, Frankincense and Myrrh from back in the day. Then as we turned to the Old Dallas High School now turned Old Dallas Old Folks Home for the pledge Def saw some of his old friends and soon to be hallway neighbors looking out the barred windows at us. He gave a nod of solitude towards them as if to say I’ll be back soon guys and that was the Q for the pledge so I let Dr. Seuss lead the way with that.

TIME

COT

Great Job  Guys. Thanks for showing.

On this day at Folsom we put in some hard work. We didn’t run away from the hard work but instead we ran head first into it. After a quick warm up and some good stretching we headed off to the Big Flag Pole at the Ag Center. We stopped multiple times along  the way but kept the body moving with Lunges and Jump Squats. Once at the Flag we said the Pledge we caught a quick breather and an active recovery stretch. Once finished with that we ran through 5 rounds of the following.

• 5 Mike Tyson’s
• 10 Sissy Squats (heels on the curb)
• 15 Mountain Climbers
• Run a Lap

Once we finished up there we headed to the fence by the horse track for several rounds of Inverted Body Weight Rows and Body Weight Triceps Extensions.

After this the arms were trashed so we headed around the track to finish them off with a few sets Reverse Grip Incline Merkins on the bleachers paired up with some Jumping Box Squats also using the bleachers.

We’re cutting it close at this point so we mosey back for the COT. We stopped a few more times on the way to do 3 Kraken Burpees at each light on the way back. We hit the last light in the parking lot finished the Krackens and it was TIME.

COT, Prayers, Praises, Etc…

We ran all over Dallas, We visited Lindsey over by the wall. We did more Burpees than I’d like. We stopped by Big Pappy’s house to put on a show. We found a big ass hill to run Triple Nickel on. We ran through 2 rounds of Route 66 with the first being marked by Man Hole Lids on North St. and the second being performed at utility poles or man poles as Leppard called them. It was about time at this point so we head back to the Flag for the COT.

If you showed up to my workout thinking you wouldn’t be running well the joke was on you today. We got in about 3 miles and a lot of work today. If you want to know what we did and where we did it well I guess you gotta show to know.