6 joined us today. @deepdish and @cowboy were early and late participants as they ran the big loop.
@Ringo, @moneyshot, @porcelain and myself held down the fort.
With Job Rocker 2.0 in hand, we moseyed to the tennis court.
The play list was all Eric Clapton. Old and new stuff. Apparently @moneyshot thinks that Clapton is boring and soulless. I beg to differ.The WOD-
Warmup for 5 minutes
Then begin the Agassi Adventure. @porcelain looked up on our website the new found term for “suicides” as this is no longer PC. Apparently Andre hated running them on the tennis court, so the term “Agassi’s” was born.
Buy in on the baseline-
10 merks
10 dry docks
10 thrusters
10 dips
10 Freddy Merc’s
Then regular Agassi (running to free throw line, then half court, then opposite free throw line, then far touch line).We proceeded to do this 8 times in total.
5 exercises To buy in the
3 regular running Agassi’s
1 side shuffle with hands upThen small break that consisted of each man standing under their own basketball net and proceeding to do full squats then explode to touch the net with both hands.
This exercise was timed for a full 4 minutes with no break.Then back to Agassi’s with the 5 exercises on the baseline to buy in.
2 sprinting full in under 32 seconds as group with @moneyshot winning
Then 1 crawl Agassi – first bear crawl(1/4), crawl bear (1/2), bear crawl (3/4), then crab crawl to far touch line and bear crawl home.
Then broad jump burpee Agassi.
Then Mosey to tennis court for another full court Agassi with net included.
Then mosey to parking lot for 7 minutes of Mary
Mixed bag of Margaret’s, Lbc’s, ankle touches, skyTouches, Ww 1’s, and Plank to finish.
Excellent work men. 100% attendance at coffeeteria.
It’s always fun hearing Deepdishes stories. Ask him next time you see him about his Lexus. 😊
80’s Tribute from Foxtrot to You!
Bad boy, black lung, edible arrangement, the jeweler, Bagger, me and the San Antonio guy Rounded out the crew this morning
The 80’s play list with the JobRocker was in full effect…… Freeze frame – J Geils Band , Hot for Teacher – Van Halen, What I Like About You – The Romantics Footloose – Kenny Loggins , Would I lie to you – eurythmics , Take on Me – Aha, The Power of Love – Huey Lewis, Let’s go crazy – Prince, The Bird- The Time, She Blinded me with Science -Thomas Dolby, Dancing with myself – Billy Idol, Walking on Sunshine – Katrina and the Waves, Let it Whip – Dazz Band, America the Beautiful- Ray Charles to finish..
We began at the dog park because Stonewall was shut down for a festival. Mozy to gather BV on Leland and then back up Gale across 12th to side grassy knoll area.
25 SSH, 10 GM, 10 WMH, 10 cobra stretch’s, 10 back arches, 10 merkins, 10 Baby arm circles, 10 air presses, 10 seal claps
Mozy down gale to Belmont and enter the soccer field area.
The thang:
80 count ladders between end lines, thus a ‘tribute to the 80’s’ .
1st set
20 merkins,run, 60 squats
40 merkins, run 40 squats
60 merkins, run 20 squats
2nd set
20 Fence holding leg ups, run, 60 line jumps (back & forth count as 1)
40 fence holds run 40 line jumps
60 fence holds run 20 line jumps
3rd set
20 Dry docks, run, 60 Jump ups
40 run 40
60 run 20
4th set
20 Sit ups hands thru fence, run 60 air presses with coupon
40 run 40
60 run 20
Quick soccer penalty kick interlude.
BV had 3 remarkable saves, brought back memories from high school.
Mozy back to grassy knoll. 21 burpees to commemorate 21 year old who gave his life to save others in Chapel Hill, NC this past week.
Quick hustle back to dog park and close in circle.
Foxtrot talksalot
Dr. Orange visits Stonewall
It was a crisp 59 degrees last Saturday morning at Stonewall. There were 12 brave men, plus BaggerVance who joined after a shitastic run/ruck that left the Kroger bathroom violated.
The night before this workout, I was researching heart rate monitoring devices, and had a great idea for the workout I was about to Q.
The goal was to achieve max heart rate in the first 15 minutes to warm up. Then spend 35 minutes in a cross training circuit with 6 different exercises, and finish with 10 minutes of Ab work. This workout was inspired by scientific studies and theories from a man name Dr. Orange. Don’t bother trying to find him on the World Wide Web. This guys stuff can only be found at local libraries on microfilm.
The workout went pretty much to plan, with the exception of a few fumbles that I will most certainly point out as I know some interested eyes will add comments if I don’t volunteer.
To begin, my Q’ing skills showed a little rust. I started with the disclaimer to appease the bosses and then jumped into “jumping jacks”….excuse me! Side straddle hops. It took me a few seconds but eventually I got my “one, two, three” on and we were off.
25 Ssh’s
13 windmills
13 baby arm circles forward and then backward
15 imperial walkers
15 hillbillies
10 count Willy Mays hayes
10 count quad stretch each side
The pack was led on a 4 minute light jog around the perimeter and thru the basketball court and back to the parking lot
We mosey over to the parking lot entrance and I begin to explain the goal of the first Dr. Orange Workout.
The goal was to achieve a solid warm up based on your personal max heart rate. Currently, my max heart rate calculated by the Doctor was 175 beats per minute.
The goal was to progressively run from Granny White down to Leland on side street increasing heart rate over a 6 minute progression. The Doctor told me that a good jog would get most people to 65-70% of max heart rate. So that’s where we began. Each member was instructed to push themselves on each minute mark attempting to go from 75% rate up to 100% rate by the sixth minute. It was up to them to run at a pace that felt like they were progressing their heart rate up. The Jeweler was the clear alpha in this excercise. Granted, it was not a competition against others but rather with yourself. I assume you would want to know who was the one who dominated.
We finished the warm-o-Rama and moseyed over to the covered pavilion.
Now the confusing part. The workout. Dr. Orange had specifically told me that building muscle was essential to good health and using weights was necessary to do that. He also said it was important to keep your heart rate at a certain level to burn fat.
The goal for the workout was to complete 4 rounds of 6 stations and to stay somewhere @ 85% of max. Heart rate. Each station lasted 1 minute then we switched quickly and began the next.
1st station – deep squat with kettle bell (preacher squat)
2nd station -forward twisting lunge with barbell held with both hands in front
3rd station – standing on toes, jump switch and do arm curl with dumbbell (Princess Aurora was confused mentally and with his muscles on this exercise)
4 – over head press with weight while slightly squatting with back straight pressed against wood beam.
5 – picnic table dips- only do 10 during one minute. Goal was slow and deliberate movement on each one lasting 6 seconds.
6- one push up – this was to take exactly one minute. Goal was to go down as slow as possible and then back up as slow as possible. This was hard
We paired up, and approached each station with a partner and began. PA and I started with Preacher Squats.
It was a slow and steady grunt fest and coupled with no music it was quickly a grind. Mid way thru Dr Orange decided to throw a curve ball and sent the local trash man toting and dragging on an unfiltered Marlboro Red. He decided to change out the trash cans in the pavilion and took his sweet time. The smoke he exhaled began to fill our lungs and provided increased heart rates and a cool, burning sensation. . Bagger joined soon after and let everyone know that he had shit himself on his run and felt bad for the janitor at Kroger.
We finished the 6 station drill at supposed heart rate of 90% as the last minute I announced they needed to push themselves harder.
We circled up in the parking lot and each member led their ab exercise for a 15 count.
Finished with Ball of Man in prayer. PA was like a poet. His enunciation was majestic. And he masterfully and effortlessly closed out our science based exercises with words from the heart.
Amen. And thanks for opportunity to lead.
FtTal
Derrick Henry 11’s at Stonewall
9 were present for today’s cold and wet squaredance. @Bigstick, @Baggervance, @lifechamp, @hambone, @deepdish, @thejeweler,@pumpkinspice, @carebear, and me. We began with quick warm up of SSH, BAC, Willymays, Goodmornings, ImpWalkers and Hillbillies, and slow and low Merkins. Mozy around the outedge of park over to the mud filled soccer field. Turned right up the hill towards tennis courts and began.
The thang:
Derrick Henry scores 4 touchdowns on Thursday night. His number is 22. And because he’s such a beast of a man, I figured we could really only measure up to half of him. Half of 22 is 11. Get it?!
So, we performed 4 different exercises of 11’s (10 to 1 and 1 to 10)…with some audibles thrown in.
The first of the 11’s was a 40 yard run beginning with Merkins and ending with Squatjumps.
Then mozy thru tennis court to b-ball court. Begin 4 line suicide runs for an 11 count. At suicide #6 we ran to half court and back and full court, then proceed to end.
Quick break with wall sit to hear BV talk about Roger Bannisters sub four minute mile and the teamwork that it required to do so.
We then counted of into 3 teams of three for the next exercise. Mozied to outside corner of tennis courts.
Then began the following: one teammate was to run around the tennis courts while other two performed 11 exercises with a team count of 110 reps.
First exercise was merkins, then single leg squats, then LBC’s, then Carolina dry socks, then incline Merks, then dips, then slow and low squats, then fence grabbers, and finished with Burpees. I forgot two of the excerices.
We mozied over to the covered pavilion and did next 11 with Pull UPS and Leg Lifts whilst on the picnic table.
Finished with Mary for 2 minutes.
Freddie Merck’s and Alternating LBC’s.
Have a great
Weekend!
The Hill Blast – Razor’s Last Stand
Weather was clear.
Foxtrot TAL -QIC
Pax – too many to name, but 21 in all. Notables Razor…aka Venus…
We began with a short mozy down to the amphitheatre. Did a double loop around the mini circle to catch up with Prevac. He’s going to Tuscany, Italy today with his wife. I’ve never been but hear amazing things about the area. I am looking forward to going one day soon.
Circle up for warmup
25 Ssh’s
10 slow count Merkins
15 Mountain climbers
10 Good mornings
10 Willy mays
15 Baby arm circles
The exercise portion begins:
5 Teams of 4
50 per person dips
50 per person merkins hand release
50 per person stadium jumps
50 per person squats with 1 one thousand second count at bottom
2 on team running the mini loop and back while others continue exercises.
First to finish must go to the wall and begin wall sits.
We finished and began to mozy to south edge of campus where we noticed Frougal McDougal administering mouth to mouth resuscitation to Razor…..I thought it was a little strange because later on someone told me he skinned his knee! :)) Hopefuly Razor returns soon!
Anyways, the group trekked on to the gravel road on the south edge and ran straight east towards the track. We stopped for 10 merkins at the top of the ridge.
Next team exercise began on track-
2 on team running full lap (1/4 mile)
While each person must complete 100 Monkey humpers, 100 lunges , 100 Carolina dry docks head to ground individually
Most teams alternated until each crew had run 3 laps. Yard Sales team completed 4 while rest finished.
With 4 minutes to go, we finished up with quick mozy back to parking lot. Blue Mules grunts really helped me stay the course!!!
Finished with 90 seconds of Mary.
20 fast count Freddie Merks.
20 slow count J Lo’s!
Cowboy prayed for us. He gets me every time!
Peace,
FTTAL
Round Three at The Skunk
8 brave souls ventured out to the Skunk this am.
Those in attendance were:
Cowboy
Money Shot
life Champ
Bagger Vance
Big Stick (aka Notorious ManBoy)
Razor (aka Venus)
T-Cell (aka Founding Father)
Foxtrot Talksalot
We began with a little mosey. Side shuffles, donkey kicks, knee highs, calf stretches carried us to the circle up behind JT Moore school.
20 SSH’s, 10 baby arm circles forward, backward.
The heavens then opened up quarter size rain drops as Venus shouted out an Andy Dufresne ‘Shawshank’ reference. We all began to open our arms and face the sky…..akin to the scene where Andy had just crawled thru 500 yards of poopoo to free himself
10 Good mornings, 10 willy May’s Hays
Them mosey around the little baby traffic circle in the back. Quick team huddle under the tree for a reprieve from the monsoon. Venus then apparently lost it in a pothole and went Ass over Tea Kettle! I turned around to see him back on his feet and moving. Thank god his day job doesn’t require hand eye coordination!!!
Mosey back up to the starting spot, with exercise breaks at the speed bumps.
10 mountain climbers, 10 dry docks, 10 dips, 10 plank jacks
The rain ended at this point
The Thang (as called in from corporate)
We began with 15 Burpee box jump overs then 50 hand release merkins, then broad jump 10 yards out and back.
Then 14 BBJO’s, then 50 goblet squirts with coupons (called squirts because my shorts were completely soaked and my gas sounded like straight up diarrhea when I released….), followed by broad jumps.
Then 13 BBJO’s, then 50 leg ups while holding coupon over chest, then broad jumps.
This proceed for 30 minutes.
We circled up for Mary. 20 Freddy Merks, 20 J Los and the last 30 seconds in self guided Good Mornings!
results:
T cell 8 50 GS
Foxtrot 7 5 LR
Life champ 10 50 HRM
Cowboy 9 50 HRM
Venus 8 50 GS
Big stick 7 22 LR
Money Shot 8 50 GS
BV 7 24 LR
See you animals tomorrow.
FTTAL
Backlast for Stonewall July 28th
Skid Mark, Edible Arrangement, Deep-dish , Hambone, Cowboy and Foxtrottalksalot as Q.
A fresh 6 AM start for the crew of six… The Job Rocker Max was in full effect… We paid homage to U2 today. The full Joshua Tree album and Rattle and Hum album were the back to back play lists.
We began with the F3 disclaimer, whilst engaging in little baby arm circles, and notified all parties that we had two doctors, a lawyer, a miracle worker, and a hambone present for any thing that could go wrong.
Warm up
20 baby arm circles
20 air presses
15 Imperial Walkers
15 hillbillies
10 will Mayes lays
11 good mornings
12 skorpion stretches
10 super mans
10 count quad stretch on each leg
15 merkins
The thang:
Run with heavy Job Rocker Max speaker (sold by Costco for $99) a long path to the side of the community center with railing and wall.
Proceed with the following 11’s excercise.
Begin with wall sit for 10 seconds (no hands and exercising perfect form as suggested by Sergio from Lululemon….keep your bellybutton pressed to your backbone) as 1.
Then 10 burpees.
Then 20 second wall sit using the Sergio technique.
Then 9 burpees.
Then 30 seconds wall sit again with Sergio’s masterful technique.
And all the way down to 1 burpee and a 100 second wall sit….again….applying Sergio’s belly to backbone revolutionary technique, along with a lot of grunting and groaning. @hambone was next to me and whispered in my ear that he was actually doing Kegels as well. Apparently they can strengthen your lower parts area and help you pee better. Who ever knew? Thanks Hambone.
A few waited in plank for the rest to finish. We then moseyed to the parking lot with pavers behind the community center and perched the Job Rocker Max on one of the grassy median islands.
We divided into two teams.
The Wolverines were Foxtrottalksalot, Cowboy and Hambone.
The Poster Children were Skid Mark, Edible Arrangement and Deepdish.
Team relay.
Each man had to complete two laps around the parking lot circling the other curbed island. Each man had to complete one full lap bear crawling the loop.
Then each team needed to complete the following together:
300 Air squats
200 dry docks
100 Merkins.
Round 1 went to the Wolverines as Hambone crushed the merkins and dry docks. Cowboy saved the team at the end with his stamina.
Rinse and repeat for round 2.
The winner was not clear for this round. Some highlights included Deepdish’s cry for mercy around his bear crawl lap. In a very whiny tone, he said “Guys, I don’t know if I can do this?” At which point Edible and Skid Mark both recommended a gynecologist and that he modify if necessary. Apparently Deepdish immediately realized what a pussy he sounded like and sucked it up to finish the crawl portion. Good job DD.
Moseyed from parking lot thru tennis courts with EA carrying large 40 pound Job Rocker Max playing ‘Van Diemens Land’ as we ran thru the quiet park. It was a nice touch for all 6. Cowboy had his arms stretched out wide as if to say “thank you for this beautiful day”. It warmed my heart. We all did a self hug.
We turned and headed for the home stretch and the song ‘Desire’ came on. Stopped at the playground in time for each to get in 20 pull-ups.
Then Mary. Everyone got their chance to Q their favorite Ab exercise.
Skid started with 30 flutter kicks.
Hambone did 20 LB AC’s
Foxtrot 13 J Lo’s
Deep – 15 crunchy frogs
EA – 20 Freddy Mercury’s
Cowboy – 15 high lows (it had two names like Marge and something)
Group finished with 15 Alabama prom dates and 10 WW2 sit ups.
Cowboy led us out in prayer.
100% coffeeteria participation. Cowboy and Foxtrot enjoyed a good ole cappuccino and reminisced about how such a small drink can provide so much happiness.
We told stories about theft, stray bullets, and other random things.
Until next time.
Foxtrot