How fast is Floppy Disk? Too Fast… Sir E 9/3/2019

It was a glorious morning at Sir Ellington with 18 PAX arriving for the festivities.

QIC: Boyband

PAX: FloppyD, PSL, DillyDilly, RedSkull, Prevac, CAPSLOCK, Foxtrot, BigStick, Edibles, BagsofAnts, Yard Sale, Movin on Up, Black Lung, Vegemite, Dr. Smartt, Hunter Mayhem, JK

We took a short lap  around the near hill and back to the parking lot for some warm-o-rama.

SSH x30, Squats, slow and low merkins, baby arm circles, and emperial walkers

The group split in half with Bagger taking the charge in IronPax week 1 makeup, and YHC taking the rest of the PAX to the Cochran hill.

Announcement: Per Strava Floppy Disc is the king of the Cochran hill segment with a 1:30 time up the VERY steep 0.2mi segment. He wouldn’t toot his own horn, but he went up the hill 3x that day collecting the 1st, 2nd, and 3rd fastest times for the segment’s all-time history, all while completing a 7 mile run.  In order to see just how fast that was, we tried to replicate it as a group.

Round 1:

We climbed the hill with goal of <2min pace; most finished in <1:45. At the mid way point, mumblechatter was heard “Oh wait…it keeps going?!”  On the way down we performed the BOMBS workout with a stop at each light pole for one exercise before moving on to the next. Burpees, Overhead claps, Merkins, Big Boy Situps, and Squats. 20 reps each.  (Flutters/LBCs for the 6)

Round 2:

Climb the full hill again, but turn it around and run in reverse half way up. We performed BOMBS on the way down again with 10 reps each.  (Flutters/LBCs for the 6)

Round 3:

Race to the top; first man there stopped the group where they were. Go to the nearest lightpole and repeat BOMBS stopping at each remaining pole on the way down with 10 reps each.  (Flutters/LBCs for the 6).

At that point, there were 10 minutes left and the Cochran group ran back to the IronPax set up where we performed suicides with 10 merkins at the end. Rinse and Repeat and bearcrawl it in with the last man standing on Ironpax.

Mary: Freddy Mercury’s x20, Flutters x20, Supermans x20, Dying Cockroach x20

COT

Announcement: Don’t forget the 9/14 convergence.

Moleskin: I have a new appreciation for each time I get the opportunity to lead you men. I am thankful to have the opportunity to know all of you and for the support you bring to me and each other. Keep up the good work. Prayers for OchoCinco who’s mother recently died.  Reach out and show your support.

 

The Hill 6-27-19

6 PAX greeted the morning gloom with eager intensity.

QIC: Boy Band

PAX: MoneyShot, Yard Sale, Prevac (prevac’d), FTTAL, Venus

We started with a quick mosey to the track followed by..

WOR: SSH, Good mornings, Willie mays, baby arm circles

Thang: 

400m Run

50m Inch worms (start in plank, walk hands forward to extended plank position, walk feet back to plank position)

400m Run

50m Slinky (start with hands on ground just in front of feet, walk hands out to plank position, walk feet up to hands)

400m Run

50m Bear Crawl

–At this point, Foxtrot mentioned it was hard to do when “it’s this thick” and the Q heard it hard to do “with this dick” which started a whole series of mumblechatter.

400m Run

50m Crawl Bear

200m Fast Run

We all then took our shoes off for some barefoot sprints on the turf.

Start at 50% to the 25yd line, then 75% to the 50yd line, then 100% to the endzone.

4 full sprints; the following at each endzone: 10 WWIs, 10 Squats, 10 merkins, 10 flutter kicks

–Foxtrot decided to blow his wad on the first sprint, seems like something he would do

COT

Thanks again for letting me lead. We have a lot of friends and their families who are in need of our support.  Keep them in your prayers and offer to help when you can.

SYITG.

 

Paula Abdul vs Sir E.

Image result for opposites attract images paula abdul

12 PAX greeted the brisk morning gloom for a Cochran hill climb.

QIC: BoyBand

PAX: Pope, Dupree, Floppy D, Dilly Dilly, Razorback, Too Tall, Yard Sale, Renegade, PSL, Tampa-Libra, Dr. Smartt

We started with a short mosey to the bottom of Cochran hill for warm-o-rama.

WOR: SSH x25, Good mornings, willy mayes, baby arm circles forwards and backwards

Thang: Paula Abdul

-As the song “opposites attact” goes (and I mis-quoted this morning) 2 steps forwards and 2 steps back. Well, that gets you nowhere so we did 2 steps forwards and 1 step back all the way up the hill and then 1 step forwards and 2 steps back down the hill. Each “step” was a light post on the East side of Cochran.  We stopped at each light-post to perform an exercise before heading to the next designated stop.

Up: 2 up – Clock Merkins – 5 in each position; 1 down – WWIs x20 facing up the hill

Alternating sets of flutter kicks and supermans for the 6.

Down: 1 up – Derkins x10, 2 down – 10x4ct flutter kicks (we ran the uphill portions of the hill backwards to get a good leg burn)

Alternating sets of hello dolly and supermans for the 6.

Still 10 minutes of time….Short course pull ups and bear-crawls!

Started at the playground and performed the following in sequence:

5 pull ups -> bear-crawl up the hill -> bear-crawl down the stairs -> rinse/repeat

MARY: Hello Dolly x20, Alabama Prom Dates x20, LBCs x20, Side hip raises x10 each side

COT

Thanks for the opportunity to lead. Don’t forget the leadership lunch coming up on 7/20.  Keep Ludwig’s wife, Dupree’s wife, and Spicolli in your prayers.

SYITG

 

 

 

Death by Cochran

15 total PAX (13 actually completed the workout) showed up in the early morning gloom. Spring has settled in and the level of sweat has been increasing with each workout as the early morning temperatures rise.

QIC: BoyBand

PAX: Black Lung, Pope, Razorback, Yard Sale, PSL, CCR, Brother-at-law, Duvall (Willy Lowman from Seattle), CAPSLOCK, Too Tall, Red Skull, Dupree

Bagger Vance (left before the workout, but after a speed ruck) and Big Stick (showed up late and couldn’t find us until the last minute of Mary).

We started with a lap around the church and then settled in for…

WOR: SSH x20, Good Mornings, Willy Mays, Baby Arm Circles forwards … Black lung arrives… 10 Burpees, Baby arm circles backwards, overhead claps

Thang:

Mosey over to the Cochran hill for a duplication pyramid.  At each light post (there are 6 total) we performed an increasing number of the following 4 exercises:

Burpees – Squats – Merkins – WWIs

The sequence was as follows:

1-2-4-8-16-32 on the way up

32-16-8-4-2-1 on the way back down -> Flutter kicks for the 6

While the pain and dizziness left us seeing double, it was time for Cochran suicide runs.  Stop at each street light and return to the bottom. 1 Burpee at each stopping point to mark the stop. We completed 6 of the 8 possible stops before we ran out of time.

Mary: Almost didn’t make it, flutter kicks for the 6 and then 1 minute of low plank

Thanks for letting me lead, good to see everyone out there.

SYITG

$100,000 Pyramids at Sir E – 4/23/2019

19 PAX posted for a glorious morning of strength building exercises. YHC had prepared a running-lite workout to save the legs of those who would be running the upcoming marathon this weekend (Nashville and others).

QIC: BoyBand

PAX: Big Stick, Dmish, FTTAL, Floppy Disk, Bagger Vance, PSL, Too Tall, Dilly Dilly, Prevac, Danger Zone (FNG), Yard Sale, Tiny Dancer, Blue Mule, Red Skull, Edible Arrangement, Umbrella, … I lost track

We started with a lap around the church and then it was time for

WOR: SSH x50, Squats x15, Good mornings x4, Willy mays x8, baby arm circles forwards/backwards, overhead claps, seal claps

Thang:

We broke in to groups for 3 separate pyramid workouts.  Goal was to go to failure, once failure reached in any of the exercises, go back down the pyramid. Each pyramid was a set 3 exercises that would be done sequentially.  Exercise 1 would set the pace. Exercise 2 would be double and exercise 3 would be triple that of exercise number 1 for each step of the pyramid.  Once you were done with your pyramid, it was time for an interlude and moving on to the next pyramid.

Pyramid 1:  Pull ups 1x, Merkins 2x, Squats 3x  (sequentially increasing to 2, 4, 6 then 3, 6, 9, then 4, 8, 12, and so forth); then back down once you reached failure on any exercise

Interlude 1: Lap around the church

Pyramid 2: Rows 1x, Derkins 2x, Freddy Mercury 3x

Interlude 2: Bearcrawl to basketball hoop and crawlbear back

Pyramid 3: Hand release merkins 1x, Supermans 2x, 4ct flutter kicks 3x

Interlude 3: Burpee Apocalypse; counting down from 10

At about 10 minutes in to the first pyramid it was quite obvious that the HIM of SirE are beasts and would not reach failure in each set within the confines of a roughly 40 min workout. Thus we modified each round to last no more than 10 minutes.  Interludes remained the same.

We finished the pyramid sets with 2 minutes left and Mary consisted of burpees until time was out.

COT

Mumblechatter: 

This workout was designed to focus on upper body strength with equal attention to chest and back.  It was intended to allow for those of us who are running the upcoming marathons to rest our legs, but still get in a good workout. Based on the amount of sweat that I saw after the workout, it’s either summer or mission accomplished or a little of both.  As always, thanks for letting me lead.

SYITG

Stoned’wall – 4/20/19

3 PAX arrived for a high intensity, low running workout in the rainy gloom of a Saturday morning. No mention of the lack of several regular PAX on 4/20.

PAX: Bagger Vance, The Jeweler, BoyBand (QIC)

Bagger Vance started the morning off with a Murph (which he was finishing during WOR).  This turned out to be a mistake, as YHC had planned a Cindy based workout (which is essentially a Murph without the running).

WOR: 

Quick lap around the parking lot in the rain followed by: SSH x50, good mornings, willy mays, baby arm circles, big arm circles, and some shoulder stretching

Thang: 

Round 1: Cindy – AMRAP – 20 Minutes:  5 Pull ups, 10 Merkins, 15 Squats

Intermission: 3 sets: 10 toes to bar, 10 WW1s, 10 Hello-Dolly’s

Round 2: Cindy (variation 2)

1st half – AMRAP 10 minutes:  5 Back arches*, 10 Dry Docks, 15 WWis

*To perform a back arch: lay supine on the ground, push your elbows back into the ground to raise your back up. Do not use your abdominal muscles for assistance. Hold for 1 second, then release.

2nd half – AMRAP 10 minutes:  5 Commando Pull ups*, 10 Dry docks, 15 WWIs

*Commandos are done by placing the hands on the bar facing each other and pulling up with the head pulled to the side of the bar, alternating sides with each rep

Mary:  Flutter kicks x20, Alabama Prom Dates x20, Plank

Time

Mumblechatter: Thanks to BV and the Jeweler for letting me lead this week. We kept it pretty straight forward and relatively dry.  Good opportunity to share what has been going on in our lives while still getting a great strength workout in.  BV with extra T-claps for basically doing the equivalent of 3 Murphs.

REMEMBER, NEXT WEEK WE WILL BE AT FT. NEGLEY DUE TO THE MARATHON.

 

 

 

4/6/19 Stonewall – 3 minute mambo

The morning weather was just shy of perfect as the PAX arrived for what turned out to be a glorious morning. Photoshop (Willie Lowman from Memphis) was there bright and early to greet the rest of the PAX as they arrived.

QIC: Boyband

PAX: Photoshop, Bad Boy, Hambone, Tampa-Libra, Foxtrottalksalot

We started with a quick lab around the south half of the running trail and back to the parking lot for a quick warm-o-rama.

WOR: SSH, Willie Mays, Good Mornings, Baby Arm Circles f/b, Seal Claps

Thang: 

The goal today was to do AMRAP sets of exercises for a set time frame of 3 minutes.  To the tune of Tom Petty’s Greatest Hits, we performed the following exercises for 3 minute intervals.

Merkins, Pull-ups, WWIs/Side crunches, Squats/Step Ups, Dips, Bear Crawls/Lunge Walks, Dragon Flags, Deep Squats, and we finished with a 3 min dead hang.

Between each 3 min AMRAP, we performed a brief cardio interval.  Including Sprints, Hill Climbs, High Pace Mosey, and Reverse Mosey.

We finished the workout with 20 Burpees and Mary.

Mary:  LBCs (20),  Heel Touches (20), Flutter Kicks (20), Homer to Marge, Freddy Mercuries (20), and American Hammers (20)

Time

Mumblechatter:

  1. Thanks to everybody for allowing me to lead today. I appreciate everybody dealing with my technical difficulties with music and timers.
  2. Tampa Libra takes the most aggressive sprinting stances
  3. Hambone performed a good chunk of the workout barefoot
  4. Dead hangs are a lot harder than they sound…
  5. We had 5 for coffeeteria, including Photoshop (Willie Lowman), who endured a laundry list of descriptions about Big Stick (who he had never met) courtesy of FTTAL

Fibonacci Sequence of Pain

Image result for fibonacci spiral galaxy

Glorious morning for a workout and 12 PAX greeted the early morning gloom ready to get some.

QIC: BoyBand

PAX: Black lung, Moneyshot, Prevac, Calf killer, Big Stick, Sterno, FTTAL, Dr. Smartt, Lumberg, Venus, and Too Tall

We started with a quick mosey to the track that was followed by.

Mary: BURPEE APOCALYPSE: 10 – 9 – 8 – 7 – 6 -5 – 4 – 3 – 2 – 1

WOR: Quick set of Good mornings, willie mays, and baby arm circles forwards and backwards

Thang:

To the track for some Fibonacci greatness.  We ran laps around the track. At each half way point (apex of the curve). At each stop, we performed Squats, Merkins, 4ct Flutter kicks, and Supermans. Reps for each exercise in the set were increased at each stop following the Fibonacci sequence. (1, 1, 2, 3, 5, 8, 13, 21, 34, 55).

We stopped at 55 to make room for a quick competition.  In all we ran about 1.5 miles.

Competition: Partner 100m wheelbarrow dash (50m Each) – won by YHC and Sterno….

Return 100m as a lunge walk.

Quick hustle back to the parking lot for…

MINI BURPEE APOCALYPSE: 5 – 4 – 3 – 2 – 1

COT

Thanks for letting me lead again. This was a tougher workout than it sounds and the increasing rep count really gets to you by the end. Especially difficulty if you’re black lung and double the flutter kicks for each round! #absofsteel

Duplication Breakdown

It was a balmy morning and 8 PAX came out to greet the day with a smile on their faces.

QIC: Boy Band

PAX: Black lung, Frugal Macdougal, Money Shot, Venus, Razorback, Prevac, Too Tall

05:29:30 – Disclaimer

05:30:00 – 1 Burpee, 1 Merkin, 1 Squat, 1 WWI

Mosey to the track for a COP: SSH, Good Mornings, Willie Mays, LBACs forwards, Seal claps, Overhead claps, LBACs backwards

Thang:

Duplication workout. We started with the original set of burpee, merkin, squat, and WWI. With each new set, we doubled the distance run and the number of reps performed on the previous set as follows.

Start: 2 Burpees, 2 Merkins, 2 Squats, 2 WWIs
Run 100M -> 4 Burpees, 4 merkins, 4 Squats, 4 WWIs
Run 200M -> 8 Burpees, 8 Merkins, 8 Squats, 8 WWIs
Run 400M -> 16 Burpees, 16 Merkins, 16 Squats, 16 WWIs
Run 800M -> 32 Burpees, 32 Merkins, 32 Squats, 32 WWIs

PAX were starting to slow down at this point, many had disrobed, and Prevac did his thing, so we transitioned to phase 2 (#MARYround).

Bearcrawl 12.5yds -> Run 87.5yds -> 10 4ct flutter kicks
CrawlBear 25yds -> Run 75yds -> 20 4ct flutter kicks
Bearcrawl 50yds -> Run 50yds -> 40 4ct flutter kicks
Alternating Crawlbear/bearcrawl (25 yds each) total 100yds -> 80 LBCs

We took a final lap around the track for 400M and then mosey’d back to the parking lot.

06:14:30 – 1 Burpee, 1 Merkin, 1 Squat, 1 WWI

COT

Thanks for giving me the chance to lead. This workout really got tough there in the higher duplications. Fibonacci squence workout is next.

Tom Petty’s Stonewall Odyssey

A balmy 45 degrees with some light rain greeted the PAX as they arrived this morning.  In a true first, Black Lung arrived early and had already run a few miles before the workout began (good luck with the marathon). Hambone had just finished a pre-ruck.

QIC: Boy Band

PAX: Black Lung, Hambone, Harvey Updike, Care Bear, Brother-at-Law

Disclosure was given and we started with a short mosey lap around the inner park loop and a quick WOR.

WOR: SSH, Baby Arm Circles, Squats, Willie Mays, Hill Billies

Thang: 

A few of us are getting started with marathon/half-marathon training, and previous discussions with the Jeweler after the New Years convergence left me wondering how many miles we could put in for a single workout.  So YHC planned a workout in which we would try to optimize mileage while still maintaining a good whole body workout. Goal >4mi in 1 hr workout.

Tunes: Tom Petty and the Heartbreakers: Greatest Hits

Instructions: We will be running through the 12 South area. At random, we will stop and a single PAX will be chosen to lead the group in 10 reps of an exercise of their choice.  Additionally, the pace was altered intermittently to increase the difficulty.

The Route: We ran up 12 South towards Portland Brew. As we headed north on 12 South, an odor of vomit and manure greeted us at the edge of the park and lingered until we reached Hambone Hill.  At Hambone hill, we headed upwards, then hung a right and headed to Belmont. From Belmont we mosey’d back to 12 South and again to Hambone Hill. A second trip up Hambone hill and we worked our way to Blemont Blvd to avoid the smell of 12S hippies, or whatever it was.  Around this time, a very refreshing light rain moistened the remainder of the run. We passed Martin’s barbecue and made a turn back towards Sevier park at Gale Ln. We passed the running circle and turned back towards the park at Leland.  As we reached the park, we started a backwards mosey to parking lot.  Total Distance 4.1 miles.

The Exercises:  6 PAX x 4 rounds/PAX x 10 Exercises/Round  = 240 exercises (+/- as some were not countable, i.e. bear crawls)

My Imperfect Recollection is as follows: Squats, Merkins, LBCs, Mt. Climber Merkins, WWIs, Burpees, Lt. Dans, Bear crawl up and down a staircase, J-Los, Ranger Merkins, Freddy Mercuries,  Jump Tucks, Lunges, Merkins, Squats, WWIs, Imperial Walkers, Carolina Dry Docks, ~50yrds Bear Crawl.

Mary Mode: Burpees, LBCs, Flutter Kicks, Hello-Dolly, Plank/Nolan Ryans.

We finished with 10 Burpees OYO.

COT

Thanks to everyone for allowing me to lead. I enjoyed the miles with you men.  Major kudos to Hambone who dug deep and finished the running despite his pre-ruck, as always with a smile on his face.  Unfortunately, Brother-at-law didn’t get to tell his story about the “Outdoor Voices” store as we passed it due to our brisk pace. Ask him about it.

My calorie count for the workout was 973 which also helped with my other goal of cutting weight.  Next time we’ll try for the even 1000.

Coffeeteria was well attended by all but B-a-L.

SYITG