12 Pax showed up for another week of the IPC at Old School. Well one showed for EC and just a little of the IPC but had to Dunkin Donuts, I mean work. Once again work was done and the rock was pushed.
Tag: Old School (Page 4 of 5)
The official week1 of 2021 IPC brought out the dreaded murder bunny and it’s newly introduced evil brother the reverse murder bunny! Once again rocks were pushed and the 6 was supported. See you next week at Old School 0700 for week 2 which looks terrible!
13 showed up at Old School on Saturday for the CAPOOT WOD, week 0 of the Iron Pax Challenge. Even though this one was for practice guys were out there pushing the rock. The 6 was picked up and everyone got better! Next week at the same time at the same place we will do week 1. Come out and get some!
8 total at Old School Saturday morning. Well 7 really. Gumby was tri training but will give a pass and include him because he did do work fo sho! 3 put in 3.5ec before hand.
Warmup:
Some SSH and stretches
TheThang:
We partnered up and drug the 7′ piece of telephone pole out of the back of my truck. First two throw the pole on their shoulders and start around the track. Everyone else does 5 burpees and then catches up with them. The next two take the log and we do 5 burpees again. We did this rotating out for 1.5 laps.
At the end of the field we started flipping the log. Each person flips it twice while everyone else does lunges along side. We rotated until we reached the other end.
At the other end we partnered back up. With the log on it’s side each set of partners take turns rolling the log about 20 yds and back. This was supposed to be done in a somewhat plank position but it proved to difficult for most so they bailed. While they rolled the log the rest of the group rotated through some hand release merkins, jump squats and WW2 situps.
Ruck training is over lets get ready for some ironpax. This was shortened version of one from 2018 or 2019. 25 squats, 20 WWI, 15 Merkins, 10 Bonnie Blairs, 5 burpees, 400m run x 4. We plowed right through this way faster than expected. Some chose good form some chose well you know.
Let’s mosey. Some extra time worked out well because I was looking for some wall to do some muscle ups on and needed to check someout behind Carr. We made our way there stopping to do some of the ironpax exercises. We found the wall and it worked pretty well so we did 5 there before making our way back stopping to do the rest of the ironpax exercises to complete the round.
COT:
Namerama
Announcements-Service project items for the month-canned tuna and crackers and granola bars
Knowing today would likely be a light crowd due to Grow Ruck, vacations, injuries, pretending to have to work, Sandy V and many others reasons I decided to bring some music to liven things up a bit. I borrowed the 2.1’s bluetooth speaker and decided to hit Shuffle on the playlist. First song was Man of Constant Sorrow by the Soggy Bottom Boys. I arrive with Slaw having run EC all by himself. Sorry Slaw. That guy has been killing it lately. He even had to work on a Friday a while back.
Warmup: SSH, Cotton Pickers, Right over left, Left over right, Hillbillies, Low Slow Squats x 10 IC.
Grab the speaker. Mosey out to Trade street, right toward the courthouse and arrive at the courthouse steps. I saw my bro Pizza Man did a WOD this week called Blackjack so I borrowed the concept for this. Starting about 20 feet from the courthouse steps, 20 merkins run/walk the steps, 1 squat on the other side. Back across the steps, 19 merkins, steps, 2 squats, etc. All the way to 1 merkin and 20 squats. Broke and Gumby leading the way with Slaw and Mayor following and myself bringing up the six as I have become accustomed to doing.
Mosey around the court square back to the gazebo for some ab work. Flutter kicks, Freddie Mercuries, American Hammers, LBC’s and Penguins x 15 IC mostly counted by Slaw.
Mosey back to the picnic shelter for Lindseys. 30 dips, 10 Step Ups (probably should be Derkins but I have heard “Don’t Q it if you can’t do it” and I wasn’t sure I could do it). 25 dips, 15 step Ups, etc. until time ran out.
We discussed a few verses that help you when your struggling.
“Who by worrying can add an hour to your life? Why worry about the rest?”
“For God didn’t give us a spirit of timidity, but a spirit of power, of love and of self-discipline.”
“I know what it is to be in need and to have plenty. I have learned the secret of being content in any situation. I can do all things through him who gives me strength.”
Then a note from Sarlacc’s devotion this morning which I like to be reminded of as much as possible. “A cheerful heart is a good medicine but a crushed spirit dries up the bones.” I have been struggling like many of us to feel better and get back to my normal self and get frustrated that it isn’t happening faster and these verses help.
Announcements: F3 Dad’s Workout at Folsom on 8-21
Service Project Items: Tuna with crackers, Breakfast bars or Granola Bars
Prayer Requests: Turtleman, Stroganoff, Blart and Slaw’s cousins family, Covid situation.
*NMM Thanks to the guys who came out today. I have been to a few workouts with music where, due to age discrimination, I didn’t know a single song. You know who you are. My Playlist included, The Beatles, The Police, Van Halen, AC/DC, U2, Various 80’s bands, Casting Crowns and Cathedral Quartet (the greatest gospel quartet of all time as most people of a certain age know). The Mayor said he had heard of the Beatles since his mother was from England but I don’t think he approved of the rest. I was kind of glad it didn’t get to my Adele or Taylor Swift songs as I am sure that would’ve caused a stir.
With quite a few recent Q’s, YHC was struggling to come up with something different for the Old School workout. Slaw offered to bring blocks, so it was time to figure out what to do. F3 Greenwood does some killer coupon workouts and YHC searched their backblasts for some inspiration. It went like this…
Disclaimer
Pledge
Warmup
Continue the warmup with two laps around the track then partner up and grab one block.
DORA Pyramid
While one partner does the exercise the other rifle carries the block 50 yards and then does a farmers carry back.
50 burpees
100 big boys
150 merkins
200 flutter kicks
150 merkins
100 big boys
50 burpees
This ended up being a total shoulder and trap killer. It didn’t look so bad on paper, but the rifle carries seemed to be the thing that put it over the top. We took two more laps after this to give the upper body a rest.
DORA Pyramid – Round 2
For this round, one partner does the exercise with the block while the other NUR’s 50 yards and runs back.
50 tricep extensions
100 sumo squats
150 chest presses
200 curls
150 chest presses
100 sumo squats
50 tricep extensions
Everyone finished up right at time.
NMM/COT
We had a good discussion on the importance making prayer a priority and dedicating time each day to talk with our Creator.
Announcements
Tubing 8/7
F3 Dads 8/21
Snowbird and JJ5k in Sept. – do one or the other!
Service project items – Brush/comb and Gum/mints
Prayer Request
Sarlaac
All PAX
Gumby mom
Uranus family
Turtleman
Freight 2.-
Mayor and M travels for funeral
Mayor 2.0 headed to camp
Great push by the PAX this morning. This was a pretty tough beat down and everyone kept pushing and getting stronger. Pizza Man and Slaw did EC, Mayor and Wirenut had a chest press competition, Haze talked Slaw into breaking their block and Balljoint and Gumby were killing the reps.
Pizza Man took us out.
I’m Broke
3 PAX posted for the Cerberus workout. Cerberus is the mythical 3 headed dog that guards the gates of hell to make sure no souls escape. Good times!
Warmup:
Merkins, Don Q’s, Let’s mosey!
The Thang:
We moseyed to the BB&T and stopped to do three exercises ic. Merkins, Freddy Mercurys, and Squats. We made out way across Trade st and stopped and did another round. Eventually we found ourselves at the bottom of a hill on Mcswain St with three ways to get out. All of which are some really good climbs! This was our Cerberus. So we ran to the top of each hill and back to the bottom to do those three exercises again together ic each time. After the first round we swapped to CDDs, Flutters, and Lunges. Let me tell you that one on Walnut is pretty tough! After that we started making our way back to the flag stopping for the 3 exercises. We stopped off at a church and did some route 66 with Bobby Hurleys. Once we got back to the parking lot we did some broad jumps, bunny hops, lunges, bear crawls, and crab walks.
COT:
Announcements-Nail Clippers and chap stick
Eight men showed up for the first Q since my 41st birthday. What happened next was legendary??
Warmup: Jog a lap, “Abe Quixotes”, ROL, LOR, Moroccan Night Clubs
Thang: Run to square and circle up and get the pledge. One (1) minute of each exercise and then grab a lap. Exercises were: Merkins, SSH, Lunges, Situps/crunches, slow burpees/burpees, flutter kicks, squats. Repeat for four rounds. Some got the six while the others walked the stairs. Run back to lot for the triple nickel shoulder burn. Bear crawl two spaces, 5 CDDs, bearcrawl back, 5 shoulder taps all while trying to not come off the shoulders. Five minutes left for Mary: mountain climbers, Penguins, LBFC, Obliques, big boy situps, two count burpees.
Prayers: Sister Act, Turtle Man, Big Pappy, Travels, Bed Pans M, Gumbys mom, Loveboat (Walkabout/Rumspringa), Mayors Friend with new cancer diagnosis.
Praise: Good neighbors next to Bed Pan, Pappys new foster child Zoey.
Name-o-rama and COT/BOM.
A handful of us went to breakfast after and bedpan asked them to sing happy birthday to me. The owner came out with strawberry short cake lotion and sang. It prompted questions on why it was there, how old was it, etc….
During the workout, the playlist was all over the place and there was some discussion about a song and after freight sang some of the lyrics, Big Pappy said nonchalantly that is was the Spin Doctors. Funny thing was this was about an 8 minute ordeal. Pappy said later that he said it earlier, but it came out as a wheeze. Great times and memories today. Thanks Men!!!
I pulled up at Old School to see most everyone decided to get some EC in. 13 circle up for a grad week workout.
Warmarama:
SSH, Don Q’s, Hillbilly’s x 11 IC
Thang:
Mosey to the corner at the playground equipment to lunge walk for half the block then reverse lunge to the stop sign.
Mosey down the hill to the Pickle for 10 HR Merkins and 1 Burpee then run up the hill to the stop sign and back for 9HR Merkins and 2 Burpees. Repeat till you get to 1HR Merkin and 10 Burpees. Somewhere in this set we have a Toyota Avalon come by and the girl inside screams “ya’ll must be vaccinated “ and drives up the road. We all look at each other somewhat confused and laugh about it. More on this later.
We mosey to the courthouse entrance and then bear crawl to the steps for the triple nickel. Big Boy sit-ups on one side of the steps up and over the steps for Little Gumby in the woods. A 10 count by Leppard and it’s off to the corner.
4corner escalator was called with Diamond Merkins x 10, 20 flutters, 30 Squats, and finally 40 lbc’s mosey to next corner.
Here I call 10 WWII’s (thought I was calling WWI’s oh well just go with it.) run to the corner at Papa’s Pizza for 10 Star jumps back and forth each corner counting down 1 each time. Here is where our Avalon and occupants show up again. She was screaming stuff and we were all going along with her. I don’t have a clue what was said by her or us. We were just amused by the constant drive by’s. I’m sure she showed at least 2 more times before we started making the way back with around 5 sets to go. Stopping at each corner counting down our sets till we arrive at start with 3 minutes to go.
10 Spider-Man Merkins OYO 10 Mountain Climbers OYO and LBC’s IC till time.
Announcements:
Advisory board meeting June 13th at 4:00 pm Lineberger park
nail clippers and chapstick for Freights service project.
Dark Helmet leading at the Storm on Tuesday
Blood drive on the 16th. Get signed up
F3Dads at the Yank see Mayor
DBC at Crossroads 06:00 start
Prayer Request:
my mom
Turtleman
SA and family
Big Pappy and family
COT:
YHC took us out
Moleskin:
Great to see big attendance! Appreciate everyone coming out and working hard this morning. Thanks for another opportunity to lead!
15 men at Old School this morning.
Warm-up:
The Thang:
Block Work:
Line up on side of field with your block. Exercise to be done for 3 Rounds!
1 Round:
25 Thrusters, Murder Bunnie to cone, 5 Blockees, Murder Bunnie back to start
25 Chest Press, MB to cone, 5 Blockees, MB back
25 Alpos, MB to cone, 5 Blockees, MB back
25 Curls, MB to cone, 5 Blockees, MB back
25 Decline Merkins, MB, 5 Blockees, MB back
That is Round 1, and we completed 3 Rounds!!
Partner Work:
P1 starts rifle carrying block walking around track. P2 does 5 Big Boys, then runs to catch P1. Then P2 rifle carries, while P1 does the Big Boys. Continue this until we make complete lap around the track.
Mosey back to flag. Exercises called are Burpee Block Jumpovers and Rocky Balboa’s. Perform 1 BBJ, 4 RB on block. Then 2 BBJ, 8 RB. Continue until you finish with 10 BBJ, 40 RB. Time!!
COT
Announcements
Prayer Request
Nameorama