Easy as 1,2,3m

  • When: 12/11/2019
  • QIC: Peeping Tom
  • The Pax: Pax may have included Bitcoin, Oz, Lil Wayne, Mr Roboto, Stick Built, Unicorn, Faulkner, Gander, Pyro, Double Dipper, 2 Fingers, Plan B


A pax of 13 beat the rain this morning for a light workout.  Started fast with a victory lap for Black Dog’s Sooners who made the CFP, but he wasn’t there so we subbed in App State again.  After a light warm-up we did a mosey to Garber stopping at each lighted tree for a burpee.  The thang was 100 Derkins, 200 Merkins and 300 Urkins in pairs flip flopped with a lap around the parking lot  We finished with 25 Carolina dry docks and another lap.  Then mosey back to the club parking lot stopping again at each lighted tree for a jump squat.  Ended with Mary and a final victory lap.

Pleasure to lead.

Tom.

Ruck It Backblast

  • When: 12/09/19
  • QIC: Mr. Roboto
  • The Pax: Bitcoin, McRib, Double Dipper, Mr. Roboto (QIC)


4 showed up for what was expected to be a rather wet morning. Aside from some tree shaking, most of us stayed pretty dry.

  • Sun Gods x9 forward IC, x10 reverse IC.
  • Imperial Walkers x10 IC
  • Carrot Pickers x10 IC

From out of Union Point Park, we rucked down East Front Street to Queen, then back down Craven, up Pollock to Middle and finally to South Front. Along the way, we stopped every 2 minutes for 3 merkins and 3 ruck thrusters. For 2 segments along Craven we ran for a short period.

We stopped at the Convention Center wall for some ruck presses. Started with 10, then upped it to 15 until McRib finally decided we needed 20. So 20 it was.

Easy ruck back to the park. Once there, static overhead ruck hold and walk to the next corner. It was higher ground there so that’s where we stayed for Mary.

  • LSF + static ruck hold x20 IC
  • Ruck Sit ups x10 SC
  • Ruck Z Press x10 SC

and done.

Prayers for those closely dealing with the Pensacola shooting. And prayers for family.

Thanks for coming out this morning.

どうもありがとう
Mr. Roboto

The Point Backblast

  • When: 12/06/19
  • QIC: Mr. Roboto
  • The Pax: Cuddy, Butterball, Pyro, McRib, Lil Wayne, Unicorn, Bitcoin, Kevorkian, II Fingers, Faulkner, Gander, Bubble Guts, Oz, Peeping Tom, Plan B, Double Dipper, Mr. Roboto (QIC)


17 men came out for a chilly beatdown to celebrate YHC’s birthday. The workout started in such a fashion that the blanks to fill in from the Preblast might not have been so apparent, but that quickly changed.

  • Sun Gods x10 IC – Forwards and Reverse
  • Burpee Ladder
    • Burpee x1 OYO
    • Burpees x2 on up to Burpees x6
  • Carrot Pickers x10 IC
  • Burpees x7 OYO
  • Michael Phelps x10 IC
  • Burpees x8 OYO
  • Windmills x10 IC
  • Burpees x9 OYO
  • Sprinklers x10 IC
  • Burpees x10 OYO

So that was 55 burpees pretty quickly into  the morning.  From the gazebo, we took a easy mosey to the Convention Center overflow lot for some partner work.

Partner A would perform and exercise while Partner B would run backwards to the other side of the lot, do 1 Bobby Hurley and then run back to their partner to flap jack and continue the exercise where Partner A left off. Exercises were:

  • Merkins x100
  • Squats x200
  • Imperial Walkers x100 2ct
  • LBCs x200

Plank, Side Planks, Al Gore, and SSH for the Six.

To the Convention Center knee wall for:

  • Decline WMDs x10 each SC
  • Bulgarian Split Squats x10 each leg OYO
  • Incline WMDs x10 each SC
  • Bulgarian Split Squats x10 each leg OYO (yes, even Bulgarian Missionaries do this exercise)

Back to the Christmas Tree for a round of O Tannenbaum.

  • Jump Squats x10 IC
  • Iron Mikes x10 each leg

To the cones for a round of 7s: Catalina Wine Mixers and Swamp Asses (Captain Thors).

And then back into the Gazebo for Mary:

  • Freddie Mercurys x15 IC
  • Box Cutters x10 IC

Done.

Thanks for pushing alongside of me. So I’ve turned 38, 39, 40, and 41 with you guys, and it’s been a blast. And each year I’ve been stronger and in a better place. Thanks for keeping it fun and growing.

 

どうもありがとう
Mr. Roboto

 

 

Fartlek Backblast

  • When: 12/9/19
  • QIC: Lil Wayne
  • The Pax: II Fingers, Cuddy, Kevorkian, Oz, Peeping Tom, Plan B, Unicorn


It didn’t exactly feel like T-shirt weather when we started this morning, but at least it wasn’t raining as 8 of us gathered for some running this morning.

We started with a Blue Hawaii Lap, followed by SSH x 10 and cotton pickers x 10 IC.

Another lap was followed by Windmills x 10 IC and 20 Squats.

After another lap, we did a mini-BLIMPS: 5 Burpees, 10 Lunges, 10 Imperial Walkers, 10 Merkens, 10 Plankjacks, 10 Squats.  We rinsed and repeated that x 1.

Then starting at the speed bump, we did a set of 7’s, starting out with 1 squat jump, running to the CC entrance, then 6 Burpees, then run back for 2 squat jumps, and so on and so forth.

After finishing, we did a slow lap to warm down, then a set of 15 Merkens followed by a suicide in the Parking Lot times 5.  Afterwards, we lunged across parking lot as we waited for the 6.  That was it.

Good work!  Thanks for coming out!

The Bear

  • When: 12/07/19
  • QIC: Cuddy
  • The Pax: Double Dipper, Lil’ Dipper(2.0), Cuddy (QIC)


A smaller than normal group of 2 men & Lil’ Dipper posted yesterday on a beautiful December morning.  We speculated that the smallish crowd might be due to Mr. Roboto’s previous session, but the truth may be that it had something to do with holiday “spirits”.

Warm-O-Rama
Windmills x 10 IC 4CT
Cotton Pickers x 10 IC 4CT
SSH x 20 IC, 4 CT
Sun Gods (Sobriety Style) x 10 IC 4CT
Imperial Walkers x 10 IC, 4 CT
Various Stretches

Thang
Moseyed to the Boykin Field parking lot where we found some cones strategically placed 25 yards apart.

Round 1
20 Merkins – Run – 5 Burpees – Run – 20 Squats – Run – 5 Burpees – Run
Round 2
20 Werkins – Lunge – 5 Burpees – Lunge – 20 S. Squats – Lunge 5 Burpees – Lunge
Round 3
20 R. Merkins – Carioca – 5 Burpees – Carioca – 20 T. Squats – Carioca – 5 Burpees – Carioca

We then gathered at the entrance, where we did 20 Merkins, ran ¼ mile, did 20 more Merkins and returned.
Back at the cones we did 8 50 yard sprints. After every other sprint we did 20 exercises (Lunges, Squats, & Merkins). We then gathered the cones, did 20 Merkins – ran ¼ mile and with traffic picking up for an event at the covered area, we moseyed to the front of the school for 75 Calf Raises before proceeding to…

Mary
Box Cutters x 20 IC 4CT
Leg Raises x 20 IC
LBC’s x 50 IC
Various stretching exercises

COT/BOM
Being a small group we closed quickly and headed for breakfast.

  • When: 12/025/19
  • QIC: Kevorkian
  • The Pax: Runners: Cuddy, Plan B, Kevorkian, Blue Hawaiian, Faulkner Ruckers: Bitcoin, Double Dipper


The ruckers rucked and the runners ran.  We’ve had 2 ruckers recently, looking for more (and more runners, too).

FEELING GOOD AGAIN…

  • When: 12/4/19
  • QIC: Gander
  • The Pax: Oz, Cuddy, Sandbagger, Haggis, Unicorn, Faulkner, Peeping Tom, Bubble Guts, McRib, Plan B, Cornfed, II Fingers, Lil' Wayne, Double Dipper, Kevorkian, Pyro, BitCoin


A strong showing of 18 pax this chilly morn. I had hoped to be Feeling Good Again, but did not get through the entire plan as I had hoped. We did have a born-again FNG, but tried to not ride the mid-westerner too much. With no real FNGs present, we jumped into:

Warm-o-Rama

  • SSH 4CICx20
  • Imperial Walkers 4CICx20
  • Hairy Rockettes 4CICx20
  • Mountain Man Poopers 4CICx10

The Thang

After a brisk snake run to the Garber Family Life Center parking lot, we jumped into the plan. The stations and cycle were based on a line from the theme song where Robert Earl Keen found 3 $20s & a $10 in his pocket. As my standard, I focused the workout on specific areas of the body in a rotating cycle – did not want to burn out muscle groups too quickly. Stations were located in the corners of the parking lot and we moseyed betwixt them as a group.

Station #1

  • Merkins SCx20 OMD
  • LBCs 4CICx20
  • Copperhead Squats SCx20 OMD

Station #2

  • Wide Merkins SCx20 OMD
  • Leg Raises SCx20 OMU
  • Lunges SCx20 OYO

Station #3

  • Ranger Merkins SCx20 OMD
  • WWis SCx20 OMU
  • Star Jumps SCx20 OYO

Station #4

  • Diamond Merkins SCx10 OMD
  • Crunchy Frogs SCx10 OMO
  • Tempo Curb Squats 4CICx10

Rinse & Repeat entire cycle with varying degrees of OYO and me counting – overdid myself. We moseyed back to the  Bushwood parking lot and continued.

  • Merkins SCx20 OMD
  • LBCs 4CICx20 as led by McRib
  • Copperhead Squats SCx20 OYO
  • Wide Merkins SCx20 OMD
  • Leg Raises SCx20 as led by Lil’ Wayne
  • Lunges SCx20 OYO

No real Mary…

Counted off, name-o-rama, no announcements and a pax led prayer of the Lord’s prayer. Please let the pax know of any special fundraising, clothing drives, family sponsorships, etc. that your company, business or church may be doing this Christmas season.

Thank you for the opportunity to lead!

Aye!

Gander