knowing YHC had the Q and only a few weeks away from the XMAS-Town 5k, it was time to roll up into the gloom with some rare Running at Folsom. Several loyal PAX had signed their time and energy away to promote awareness for those who are physically and mentally disabled. Since this event was about running, I had to call those HIMs out. So I roll into Folsom and there is Gumby awaiting. Not a couple minutes later, here arrive more PAX. There’s Roadie, then……wait……is that Slaw????? Yes, it’s the 80s trunk or treat rock star in the flesh. Then Sparky and Bolt roll in. Ok, after a couple minutes of blabber mouthing, we clock in.

warmarama

SSH, Don Q, Hillbillies all IC x12, while conversing about the upcoming 5k. YHC reminds PAX about what a 5k consists of and the fact that XMAS town will be all Hill! So without much else on the Q, we mosey to the lower parking lot shelter.

Thang,

line up for 11’s. Ok………merkins here and LBCs up there……….starting with one merkin here and then 10 LBCs there, there being the flag pole at the park entrance. Funny I had already planned to practice that hill in prep for the McAdenville run, but Sparky had pulled into the gas station the night before and I mentioned my Q and he recommended doing it with 11’s. Awesome idea I say. So be it. PAX line up and go, mumble chatter here and there but Slaw was more like “got ya, let’s roll!” Love that guys encouragement! YHC figures the total if finished would equal 4.5 miles. When the clock hit 6:11, PAX had finished up at the lower shelter with 3.1 miles logged.  Recover and return to start. After the short Hill climb Q calls for all you got to finish. Slaw and Gumby were off with Sparky there then YHC with the bum leg throbbing and Slaw pushing me and the 6 to finish it out strong! AYE! Didn’t quite make the whole round of 11s, but got to 3.4 miles. Way to push men!

Announcements, XMAS town 5k and F3 Xmas party , I’m sure you guys know the dates.

Prayers for families, country and our leadership responsibilities by YHC

I just want to say thank you for all you guys who have been such an encouragement to push myself not only in fitness but in life and as a Called Leader in my family and community! Accountability is awesome! And as always, it’s an honor to Q!

As 6 HIMs gathered at the Goat for Tesla led parade of horrors there was not a hint of daylight to be had, only a cloudy near full moon morning as things began in earnest at 5:30 sharp. Went like this:

COP:

SSH X 20

IW X 20

Copperhead squats X 20

LBCs X 20

Merkins X 20

Mosey across the bridge to the park for partner work.

Round 1 : P1 runs the bridge and back, P2 does flutter kicks. Flapjack, rinse and repeat P1 and P2.

Round 2: Squats to 200 per team. P1 runs bridge and back, P2 does squats. Repeat until 200 is reached total.

Round 3: 100 merkins per team. P1 runs bridge and back. P2 starts merkin set. Repeat until 100 is reached total

Wonder over to picnic tables:

Step ups x 10 each leg

Dips X 10

Dirkins X 10

Inclined sit ups X 15

Rinse and repeat, 20, 20, 20, 20 each.

Mosey back over bridge to shelter

3 rounds of each:

Pull ups X 10

Mike Tysons X 10

Jump squats X10

Triple nickel time, a Goat tradition now!

WWI situps X 5

run to intersection

hand release merkins X 5

Done!

NMM: Great work in the dark today men! Awesome to have Breaker breaker posting so regularly – keep it up brother! Prayers out to our brother Brownstreake for his dad right now.  Greta group of men here today and always a pleasure and honor to lead them!

I heard the other day that Halloween is the #2 holiday in America behind Christmas. After being in a few neighborhoods this evening, there are more decorations and parties than I remember. The costumes have certainly come a long way in creativity, much better than the nylon suit and plastic Batman mask of my youth. So when I took the Q for The Storm I had a ready-made theme to leverage the Halloween “Holiday.” I figured with Midoriyama cancelled because of the nights festivities, some of those men might post in the gloom but that was just a dream; #fartsack. On this am there was only one “visitor” with Whoopee posting in the 40-ish degrees temperature in shorts and short-sleeves. I would offer the good doctor is lacking common sense but I’ll suggest he was going for toughness. With many of the regulars, including Mayor, still fighting “the muck,” we clocked in. I was so excited to get started I failed to announce the disclaimer and missed the Pledge. So let’s get to it:

Warm-Up:

• Frankensteins (aka Toy Soldiers): IC x 10
• Mummy Kicks: IC x 10
• Zombie Walk to the tennis courts

Thang:

Preparing for this workout I read some information about how many reps of an exercise would be required to burn off the calories if one were to indulge some of the candy that is readily available this evening. Factoid: it would require 22,000 crunches to burn a pound of fat. That’s a lot of damn crunches and we were limited to 45 minutes. But the one cardio exercise that elevates the heart rate is the burpee and that was at the beginning of the weinke except that as I was explaining the exercise – a train was heard and we all knew what that meant. With 5 down that cleared the way for the burpee suicide: run the width of each tennis court, perform 5 burpees, return to the start for a total of 20 (more) burpees. Whoopee either was hopped up on Ritalin or the Cialis had yet to wear off – in either event he tore through the first setting a rapid pace for the PAX to follow. Way to get it Whoop!

Once that round complete, the next event kept us at the tennis courts for a Four Corner Accumulator. A lunch bag had an exercise written on it where a flashlight gave some illumination to light the way. At each corner we did:

• Merkins
• Plank Jacks
  • Bear-crawl to the 3rd corner
• WWI
• SSH
  • Mosey to start

We went 5 rounds, beginning with 5 reps and increasing by 5 each time until we did 25 reps each. For this round Dolph lead the way with Slim Shady giving pursuit. Strong work by all men, especially our Respect guys: Dr. Seuss and Tesla. A quick count-off before it was time to mosey to the school entrance for the “bag of treats.”

The grab bag was filled with candy. The PAX would reach inside and pull a piece. Each one represented a different exercise. We were going four escalating rounds of 10, 20, 30, and 40 with a 50 yard mosey between each set.

• Skittles = Donkey Kicks
• Starburst = Dips
• M&M’s = Sumo Squats
• Twix = Flying Squirrel

A question for the PAX when trick or treaters ring your bell. Do they get what the get or do they get to pick? An age old question. For the PAX, there were a few “put backs.” With the Twix bar representing the dreaded Flying Squirrel, I’m sure the 9 men posting this morning will think twice the next time they see a Twix. I know I will since I drew that candy for both the rounds of 30 and 40 and can tell you 70 Flying Squirrels is no joke. This segment certainly raised the chatter that had been quiet up to this point. A quick check of the time showed we had a solid five minutes so Ms. Mary could feel the love. Mosey back to the start and get on your Six:

• Flutter Kicks – IC x 10
• Lazy Freddie Mercury – IC x 10
• Leg Raises x10
• Chop Sticks – IC x 10
• Mountain Climbers – IC x 10
• Merkins – 10 OYO
• Burps – IC x 10
• Modified V Sit Ups – SC x 10
• Long Arm Crunch – SC x 10
• Checked the time – still have 3 minutes and don’t need to short change anyone – back to the top:
• Flutter Kicks IC x 10
• Lazy Freddie Mercury IC x 10
• Leg Raises x 10
• TIME

COT

Announcements for Advisory Meeting at Cavendish at 6:30 on 11/12; Speed For Need Movie this Thursday – reach out to Tool Time; Mayor grabbed some Q’s for the next few weeks, Tesla picked up Thursday at The Goat. Prayers for each other and a safe Halloween night.

Moleskin

The Mayor got on me for not having music today, since he remembered to bring it last week. I wasn’t on my game today: forgot the disclaimer, name-a-rama, and nearly the pledge. Some days, it just goes that way. But hopefully the PAX enjoyed the workout. I heard a few grunts in the Mary segment and that is always a good sign of effort. Great push by everyone today and hopefully the work allowed for a piece of candy or two, maybe a Twix. Until the next time.

Short Sale

13 brave warriors showed up in the dark to take on the challenges of The Fighting Yank in Belmont this morning. Went something like this:

*Mosey from the street down to the park and up Heart Break Hill to the Field of Dreams in a frontal assault mode that would have made Chesty Puller proud! Like Pockets said “There is no hill if you can’t see it”. True statement!

SSH X20

10 burpees OYO

IW X 20

8 burpees

copperhead squats X 20

6 burpees

LBCs X 20

4 burpees

Mountain climbers X 20

2 burpees

Partner up for a set of Kevorkians, AKA partner assisted suicides.

Round 1:

P1 runs to midfield and does 10 hand release merkins, end of the field and 20 hand release merkins. P2 does jump squats. Flapjack partners and go.

Round 2

P1 to midfield and 10 flutter kicks, end, 20 flutter kicks. P2 does merkins. Flapjack.

Round 3

P1 to midfield, 10 LBCs, end of field 20 LBCs . P2 does WW II situps. Flapjack.

One set of Bear Crawl slalom to the end, all pax.

One set of “mosey slalom” back.

Mosey to the Corner of Knowledge.

Round 1: 10 dips, run to the other end of the school house for 10 dirkins

Round 2: Rinse and repeat, 15X each.

Round 3: Rinse and repeat, 20X each.

mosey down to Heart Break Hill for elevens, which means 10 trips up and down the hill.

Bottom: Merkins, 1 -10, Top: Jump squats 10 -1

Move to fountain for some pax called Mary which means one pax calls the move and runs around the fountain then next pax is up. Included mountain climbers, fence humpers, monkey humpers, SSH, merkins, Rosalitas, and other assorted moves.

Done! Pledge time.

NMM:

Great work in the dark today by all pax. Yank is strong and offers great opportunities for creative work. Glad to see Wheezy back and our recent FNGs Orangeman and Tiger! Let’s keep it pushing on guys! And good 2nd F afterwards today. really want to expand that.

Tool Time is up next week, Sargento week after. Need a leader on the25th, Tesla is out the 25th but will take the 18th no problem.

Great to be part of this crowd! Everybody pushed it hard today. way to go men!