Backblasts

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Tractor pull

AO:  The Patriot

Q:  Fish Fry

Pax:  Maj. Payne, Lucius, Jenner, Shark Week, Murdoch, Vegan, Bone, 2%, Lazlo, 3 mile, Brown Bag

Warm up:  SSH, Seal Claps, Mosey around the track with hi knees and butt kickers on the straight aways, and then a stop to pick up coupons for The Thang.

The Thang: YHC grew up in the south where he saw lots of monster trucks and tractor pulls, which gave him some ideas for this queue.  After picking up the coupons, we made our way over to the workout location.  Along the way, we made a couple of stops for some post-warmup, pre Thang exercises, to wit, 10 jumping frogs and then a little later 15 aussie pull ups using the rails from the ramp down.  Then the fun began.

We moved our favorite 1000 lb tire Samara into place and loaded up the sled to begin the circuit:

  1.  Sled pull with 1 coupon per person from the concrete pad up the hill to the street and back as the pacer.
  2. Tire flip Samara back and forth on the black top.
  3. 30 DD’s using the benches on the side walk:  10 dips, 10 derkins, 10 split squats each leg.
  4. ALARMS (5 each)
  •             Arms:  Curls
  •             Legs:  Goblet Squat
  •             Abs:  Mountain Climbers
  •             R exercise:  Bent over rows
  •             M Exercise:  Man makers

Once everyone had a trip around the circuit, we returned with a Ricky Bobby run with the coupons in front.   Last person in line went to the front and took the coupon from behind and others passed forward until we returned to Patriot.

Mary:  A very quick but meaningful Mary was had with Wave of Fire up to 3 push ups, and 15 pike ups.

COT:  Built off the following quote:

“We are all faced with a series of great opportunities brilliantly disguised as impossible situations.” –Chuck Swindol

Each workout, we are faced with some impossible obstacles that we work to overcome.  We can support each other to meet our obstacles at work, home, at family, and wherever else to strengthen each other.   And we closed with prayer.

Announcements:  JBL 5K on Saturday morning, and 2f Axe throwing on Saturday night.

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The Circuit Arena

AO: The Patriot

QIC: Maj Payne

The PAX: Lucius, Fish Fry, 2 Percent, 3 Mile, Jenner, Ozark, Vila, Jag, DR PAX Gerber from F3 Puget Sound, Lazlo, Murdock, Sticks, Wild Thing, Elvis, Vegan

The temps are falling, but the PAX keep showing up for a righteous beatdown! On a dank Monday gloom, 16 PAX posted for some serious circuit work. Here’s what they did…

WU: Follow me! Mosey around the track to far side for 15 x SSH, mosey another 200m and knock out 15 x IW, then up and out of the stadium for 10 x WMH.  Continue on to the school parking lot for 10 x BWS, then move around the b-ball court and  bear crawl / lunge walk alternating at light posts past the tennis courts. Once all are caught up, knock out 5 x burpees.  We’re starting to get warmed up, so mosey on to our destination — the Arena!

ME: The super circuit. Somehow, YHC guessed correctly and had exactly the right number of stations for the number of PAX this A.M. No idea how that fortune of fate occurred, but it worked out perfectly.  Two times through the circuit with a round of SSH in between sets.  the PAX decided to adjust the 15 x sandbag pullovers and 15 x wall balls down to 10 x each to avoid bottle necks. Timing worked great otherwise.

Station 1: 10 x burpee
Station 2: 30 x SSH
Station 3: 15 x KB swing
Station 4: 15 x Wall ball
Station 5: 20 x Merkin
Station 6: 15 x KB goblet squat
Station 7: Run up the stairs and 20 x Bonnie Blairs
Station 8: 20 x flutter kicks
Station 9: 15 x Sandbag pullovers
Station 10: 15 x Aussie Push-up
Station 11: 30 x LBC
Station 12: Bear crawl down three picnic tables, lunge walk back
Station 13: 20 x Derkins
Station 14: 15 x Box jump
Station 15: 30 x Battle rope
Station 16: 15 x Sandbag press

COT: Time expired after the second set, so no time for Mary. It’s always an honor to lead this group. the PAX is what pulls YHC out of the fartsack each morning, and the brotherhood is strong. Take that energy and go out to spread it in your world, being a better brother, father, son, neighbor, and work colleague. It’s so important to do whatever you can to make the world a bit better wherever you stand.

Aye!

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Chilly B.O.M.B.S.

Kept moving on a 25 degree morning at Olympus, aka. Lake Braddock Secondary School.

Warm-up = SSH, LBC, dogs up and down, Toy Soldiers, Good Mornin’s & arm circles

mosey to stairs for B.O.M.B.S. We were only three–Hightower, Dunder, and YHC. Two ran while the third did the exercise, beginning with Overhead Claps (100), Merkins (150), Big Boy Situps (200) & Squats (250). My usual modification: the runners do 5 Burpees in the middle of the run–top of the stairs today.

We finished early, noticed that some of our coupons had been strewn about campus, picked them up, and did a few rounds of: curls, rows, tricep curls, K-bell swings, & shoulder presses.

Mary: LBCs, Freddie Merc’s Ring o Fire, & a few others I forgot.

Announcements:

  • The Love Train running/rucking workout is launched (Hightower: I included rucking so you have NO EXCUSE!)
  • 2nd F next Saturday Axe Throwing

COT

Monk

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It’s Not Just for Parking

AO: The Highlands

QIC: JAG

PAX: Toolbox, Trolley, and Jenner

Warm-Up: SSH, IW, IBAC, Cherry Pickers, WMH, and Merkins . . . lots and lots of Merkins.

The Thang:  The PAX did a friendship lap around the luscious Highlands’ pasture and then moseyed over to the Costco garage.  There, the PAX performed a set of Box Jumps, Dips and Derkins before a sprint up the 7 flights of garage.  The PAX returned to the first floor via the garage’s ramps performing a variety of exercises along the way, including Bear Crawls, Crawl Bears, Crab Walks, Walk Crabs, Seal Claps, Inchworm Merkins and Squats.  Once upon solid ground, the PAX did another set of Derkins and Dips before returning to The Highlands’ proper.

Mary: American Hammers, WWIIs and the debut of “Freddy Flutter Mercury Kicks” – an exercise where the Q calls one exercise and then performs the other much to the confusion of the PAX!

COT: Two of the podcasts that the Q listed to this week mentioned the positive effect of exercise – one was an interview with Ryan Manion of the Travis Manion Foundation and another was a biography of President Theodore Roosevelt.  Remember this lesson as we get into the coldest of The Gloom.  Don’t let the dropping temps give you a reason to Fartsack it.  Get up and get after it!

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See You at The General

AO: The General

QIC: JAG

PAX: Toolbox, Trolley, 2 Percent, Traveler, Prenup, Subprime and Lucius

Warm-Up: SSH, IBAC, Cherry Pickers, Windmills and Musclemakers . . . lots and lots of Musclemakers

The Thang:  The PAX convened for a leisurely mosey around the greater General area.  We started with a friendship lap around the track to the pull-up bar.  There each PAX performed a set of pull-ups and then a wall sit while they waited for the other PAX to complete their set.  The PAX then headed to the north end of the stadium for Box Jumps, Derkins and Dips.

From there, the PAX did a Ricky Bobby to the local park, where they did a Crawl Bear up the park’s steps, walking lunges and LBCs.  The PAX then moseyed to The General’s garage to perform Bear Crawls, Crab Walks, Crawl Bears, Mt. Everests, Walking Lunges, Reverse Walking Lunges, Al Gores and Seal Claps.

After getting momentarily lost (Hey, thanks Q, it’s not raining or anything!), the PAX returned to the stadium for more Derkins and Dips as well as two rounds of Australian Merkins.

Mary: Speedbike, WWIIs and Penguins

COT: Today is the first day of the rest of your life.  Are you going to get right, live right, lead right and leave right or do something else?