Author: wirenut (Page 5 of 12)

Well it would appear that the PAX retrieval plan worked. Slaw is actually alive and well and back out here getting at it with us this morning. He escaped the Death Grips of conference calls, Corporate Reorganization, and watching that new season of Reacher on his phone when he’s supposed to be programming relays. It was really tough on him but now he’s back. With that said it’s time to get at it. After what I thought was a pretty decent warmup SA started chipping and complaining that the warmup took too long. Well I had a cure for that. Partner Work 5 rounds of 5 pull-ups each. While your partner works you rest and motivate or shame your teammate through their set. We working yet SA? I am but I’m not sure you are. I see you over there struggling to get that massive head to the bar. You do however get a little credit for cleaning that mess up now we can’t confuse you with that cat down at I-85 and 321 for now. Alright that’s enough beating up on SA we’re off to Main St. for one his favorite routines Mike Tyson – Route 66. Once finished we ran back down Route 66 11-1 this time with Jungle Boy squats at each exit.  From here we’re off to the bottom level of the parking deck for some DORA. The working sets were 100 squat, 200 LBCs, and 300 SSHs while teammates swap turns running across parking deck. We’re all finished here and it’s getting close so as we’re heading back we stop in 5 or 6 randomly selected spots to get in 10 HR merkins at each location. We sprint it out to the Flag and we’re done. Good work men. Thanks SA for letting me snag this one up.

Lots to give Praise for and Lots of Prayers as well.

Pushing Rocks and Folsom Winter Nationals

The Goat was closed. Well the park was anyways. No problem we still got in plenty of work regardless. We warmed up then some ran or rucked while the rest of us ran up a long ass hill to our workout destination. We did an escalator – de-escalator workout. We did a bunch of Jungle Boys on the way back. My knees have paid the price ever since. By this time the run/ruck crew caught back up with us just in time for the COT.

TIME

Pledge, Praise, Prayers

2nd F at Floyd and Blackies after we finished

This was another 1st time Q for me. BIG Thanks to all who showed up.

11 HIM strong for a Simple Morning Grinder of a workout at Folsom this AM. 1 showed up for just the warmup. I was on my  typical Wirenut Time as usual. Luckily Pony Boy is use to it and got to the warmup for me. The guys saw me coming in hot behind our friendly neighborhood Pokémon Go Guy and with no time to spare and no good parking spot due to more construction vehicles at the park again I ran the ol’ F1fiddy ashore at the tennis court fence. Once out of the truck I picked up the remainder of the warmup and then we moseyed over across park for the workout.

The Thang

• 5 Burpee Buy In
• Merkins
• Squats
• LBCs
• 5 Burpee Cash Out
• Run 1 Lap

Round 1 was 50 reps each and we dropped 10 reps each round until we were down to 10on the final round. Burpees and running stayed the same each round. If you finished early enough you picked someone up for their final rounds. Once finished we had a few minutes left so we headed over to the soccer fields for couple of rounds of partner work followed by ten more  Burpees. We then moseyed back to The Flag stopping another time for 5 more Burpees and that was TIME.

Pledge, Announcements, Praise & Prayers

Thanks For The Save Pony Boy.

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