Author: Justin Hewlett

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Foundational Four for Friendly Friday

It was a near perfect morning as 29 PAX, including 8 FNGs, arrived for a Cruel Hall friendly friday.

PAX: BV, Robin Hood, Ludwig van oshkosh, Brother-at-Law, Donuts, Reefer, Yard sale, Hollow-back Girl, Joey Freshwater, Dupree, CCR, Floppy D, Venus, Acounts Receivable, Life Champ, Numb Tucks, 3rd Degree, Off Shore, Black Widow, Big Perm, and the FNGs: Change order, Bob Ross, Matthew Luke, GunderArmour, Yumi, Lumberg, Search committe, and South Beach.

QIC: Skid Mark

Disclaimer given at 05:29 and we started off on a quick mosey around the bus loop. Lunge walks between first 2 speed bumps, then bear crawl the second set, then shuffle steps to the last speed bump. Finally we circled up for…

WOR: SSH x30, Windmills x15, LBAC forwards and reverse x15, Overhead claps x15, Willie Mays x10

THANG:

PAX counted off by 4s and mosey’d down to the playground. Brother-at-law seemed to have an issue with short term memory loss as he held 4 fingers up during the <20 second trip from the parking lot to the playground to remember his number. Once at the playground, we separated into our 4 groups for a rotating AMRAP workout as follows:

Group 1: Row Station (at the hand rails)
Group 2: Merkin Station (at the swingsets)
Group 3: Leg Station (at the playground)
Group 4: Core Station (on the path between hand rails and playground)

PAX proceeded to perform exercises specific to each station AMRAP in 1 minute with 20s rest between sets. Rotating to the next station after completing each set. Following the completion of each round of 4 exercises we took a lap around the baseball fields.

Round 1: Rows, merkins, squats, WWIs
Round 2: Commando rows, diamond merkins, lunges, flutter kicks
Round 3: Typewriter rows, carolina dry docks, Lt. Dans, V-ups
Rapid fire Round 4 (30 seconds AMRAP with 10s rest): Reverse grip rows, Typewriter merkins, monkey humpers, LBCs

Following the last round, we mosey'd to the parking lot for some…

MARY: Mountain climbers x15, J-los x15, Freddy Mercuries x15, Homer-2-Marge

TIME

Thanks to everyone for giving me the opportunity to lead, it's always an enjoyable experience. Welcome to all the FNGs, we're excited to have you out. Don't forget about the TN Can Ruck and Warpath on 7/21.

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The Ring of Fire – The Hill 6/14/2018

It was a great morning to get out and make ourselves better.  74 F and Muggy for the 10 PAX that made the effort to better themselves.

QIC: Skid Mark

PAX: Black Lung, A.fib, Bagger Vance, Yard Sale, Bob the Tomato (rename), Cowboy, Too Tall, Vegemite, Money shot

We started with a medium pace mosey around the campus, arriving at the ring of fire (red rubberized track) for warm-o-rama.

Disclaimer

WOR – SSH x20, Good Mornings x10, Willy Mays x10, LBAC f/b x15 each, overhead claps x10

Thang:  The Longest Mile

As many of us experienced Funyuns’ strength building beat down this past Tuesday, a cardio heavy routine was in order.  We set up at the start of the 100m on the track for a track based work out.

4 Laps around the track; Start each lap with 5 Burpees, stop at each 4×1 relay exchange site and the finish for a strength exercise. Plank for the 6 after each lap.

-Lap 1: Merkins x15 per stop

-Lap 2: LBCs x20 per stop

-Lap 3: Squats x20 per stop

-Lap 4: Carolina Dry Docks x10 per stop

The PAX were breathing heavy at this point and muscles were begging for relief.  There was none given. Time to partner up.

-1 lap: Partner carry the straights, mosey the corners

-1 lap: Bear Crawl/Lunge Walk the straights, mosey the corners

Mosey Back to the parking lot

Mary:  Flutter Kicks x30 (ran out of time again)

COT

Thanks again for giving me the opportunity to lead this morning.  Target for increased cardio/calorie burn achieved. My estimate was 720 kcal burned in 45 min which comes out to 960 kcal/hr.  Not bad.

SYITG

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Sun’s out Guns Out at Stonewall 6/9/2018

19 PAX arrived at Stonewall this morning for a hot workout. Brother-at-Law showed up in his tank top to set the tone.

QIC: Skid Mark

PAX: Eddible Arrangments, Princess Aurora, Bagger Vance, Black Lung, Goose, Vegemite, Bad Boy, Deep Dish, CCR, Brother-at-Law, Floppy Disc, Foxtrot-talks-a-lot, Itsy-Bitsy-Spider, Creeper, Hi-Viz, Chica-dance, Abacus Finch (FNG)

We started with a mosey around the park that finished at the old house.

WOR:  SSHx20, Squatsx20, Baby Arm Circlesx15, Seal claps x10, Overhead claps x10

Thang:

Partner up:  Each set of 2 alternated Bear Crawls and Lunge walk to complete the loop around the old house.  LBCs for the 6. Then it was a set of Crawl Bear and Reverse Lunges in the opposite direction to finish the circuit.

With our guns blazing, we transitioned to Dora-1-2-3 with Merkins, Pistol Squats, and Flutter Kicks.  Plank for the 6.

Following Dora, was a short mosey to the parking lot.  It was time to give the old arms a break and give the legs a better workout. A little competition always brings out the best in the PAX so it was time for a race.

1s and 2s line up in groups for an all out sprint from one end of the parking lot to the other.  The last man across had to sit out after the first round and judge the rest of the races. After that, the last 2 men in each race were removed from each racing group and transitioned to doing squats while waiting for the others to finish. When it was down to 5 PAX, the groups merged for a final race.  Itsy Bits Spider took the victory (aided by some well timed boxing out of Floppy Disc). As he is 20 years old, we all did 20 burpees in his honor.

Lastly, we mosey’d to the swing set area for some walks along the outer wall of the play area. 1) Derkin walk clockwise, 2) Right Leg step ups, 3) Derkin walk counter-clockwise, 4) Left leg step ups.

Mary: Due to some poor time management skills on my part, we ran a bit short on time during this 1 hr workout. Fortunately, most people were drenched and our arms and shoulders will be swole enough that nobody will be looking at our abs.

COT

Welcome FNG “Abacus Finch”.  Thanks again men for letting me lead.  It’s always an honor.  Keep El Maestro and Spicoli in your prayers. Brew Ruck is scheduled for 7/21/18, information to be coming soon from PA.

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CPR for CCR

Better late than never.  Actual Date 5/8/2018

Q: Skidmark

PAX: Black Lung, Too tall, Cathy, Big Stick, Pop-a-Lock, Venus, Capslock, Dr. Smart, Big Bang, Edible Arrangements, Off-shore, Bagger Vance, CCR, Floppy Disk, Calf-Killer, Donuts, PSL, Dupree, Prevacid (FNG), Goose (FNG)

21 Pax showed up for a refresher course on Basic Life Support. We started with a mosey up to the house for some warm-o-rama.

WOR: SSH, Squats, Windmills, Baby arm circles, seal claps, overhead press

Thang:

PAX partnered up as live support is a team effort. Seeing as we have had a PAX brought to medical attention recently, it seemed fitting that we should all have some idea of what to do in a medical emergency.  The first step in any emergency situation is to assess the scene for safety so we took a mosey to the bottom of the loop to assess for any signs of danger.

Next, it’s time to see if the victim has a pulse and/or is breathing on their own.

-10 second pulse/respiration check = 10 Burpees

No pulse. Activate the emergency response system and get an automatic external defibrillator (AED). Start compressions at 100 beats per minute 

-1 PAX ran the long speedbump loop back to the stables to get the AED, while the other did 100 merkins (50 Derkins with feet on the chains, 50 Irkins with hands on the chains).  Flapjack.

After the second rescuer returns, it’s time to start 2 rescuer CPR. For this we took a mosey to the playground.  2 Rescuers can give compressions and breaths at a rate of 30 compressions to 2 breaths.   Time for some PUMPS.

Pullups 30 – Windsprints 2

Up-Downs 30 – Windsprints 2

Merkins 30 – Windsprints 2

Plankjacks 30 – Windsprints 2

Squats 30 – Windsprints 2

Five rounds of 30:2 at 100 beats per minute is about 2 minutes.  At this point, it’s time for another pulse check. Since we have an AED we can let it assess if a shock is needed.   

10 second pulse check = 10 burpees

The AED says it’s time to shock, gotta charge to 200J.

100 flutter kicks and 100 LBCs per PAX to charge to 200.

Shock delivered pulse returned.  We can no deliver rescue breaths if needed until EMS arrives.  Mosey to the parking lot.

Mary: Flutter kicks, Box Cutter’s, J-Lo’s x15 each.

Time

Mumblechatter: “What is the difference between a Burpee and an Up-Down?!”

Welcome to new PAX Prevacid and Goose. Glad to have you guys out!

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ImpromptQ at Stonewall

QIC: Skidmark

PAX: Porcelain, Cathy, Deep Dish, FTTAL, Crawfish, Shambala (visiting from Morresville, NC)

It was cold and most of the usual suspects were out all night rucking, but 7 PAX braved the cold for a good morning beat down. We started with a quick mosey to the basket ball courts.

WOR: SSH, Willie Mays, Baby Arm Circles (Forwards and Reverse), Windmills

Thang:

7 Station Loop: 

1 Pax does 30 burpees in the middle of the court while the remaining 6 did a series of AMRAP exercises around the outside of the court. Exercises included: Jump-rope, Squat jumps, ‘Merkins, Table Dips, Single leg squat, and an 18lb medicine ball thruster with goal of hitting the backboard with the ball.

Round the world around the world:

We mosey’d around the basketball court performing the following exercises at each corner. Tripod Merkins: Right arm only, left arm only, right leg only, left leg only; Plank Series: Mountain climber, R side plank, L side plank, Mountain climber; then crab walk the outside with 20 WWI situps at each corner

Wheelbarrow Races:

Then we headed down to the brick parking lot and each PAX took 3 laps from the center of the parking lot up the stairs towards the basketball court as a wheelbarrow.

Rows and Squats: 40 and 200 per pair of Pax, performed at the bicycle posts

Then we mosey’d a single lap around the park as a coupon indian run using the medicine ball.

Mary:
Group Mary including: Flutter kicks, Hello Dolly, Crunchy Frogs, JLo’s, Rocking plank, and American Hammers

Thanks to everybody for coming out. SYITG.

 

 

 

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Pre-Final Four workout at Stonewall

QIC: Skidmark

PAX: Big Stick, Hambone, FTTAL, Black Lung, Just Cheese, Deep Dish, 3rd Person, Venus

It was a relatively cold March morning as a few PAX came out early on Final Four Saturday.  As usual, FTTAL nearly ran over the group while trying to pull into his parking space just before the buzzer.

Warm-o-rama: SSH, baby arm circles, seal claps, air presses, chest to ground merkins, low and slow squats

We started out easy with a slow lap around the park.  In order to add some difficulty, we added a 18lb medicine ball which the group passed from front of the line to the back and the final person indian ran back to the front.  About 1/2 way through we stopped at a bridge to do some leg raises.  After 1 loop around the park we stopped at the playground.

Hillevens:  Merkins at the top, Pull-ups at the bottom.  In true ABEH fashion, black lung took a minute to invite a buddy of his who was out doing pullups with a group of Nashville rock climbers.

Once we were done it was coupon indian run to the main building where we did 3 sets each of a wheelbarrow relay up and down the entry way stairs.

Then it was coupon indian run to the short track 1 block south of the park for a Dora 1-2-3, featuring Merkins, Lunges, and LBCs. As we had 9 total, we split into groups of three and did 150, 300, 450 of each exercise.  Following, Dora we coupon ran back to the parking lot for some mary.

Mary:

The Circle Merk: Pax circled facing inward. All PAX began doing AMRAP merkins while the first PAX performed 5 merkins with the medicine ball under the right hand, 5 under the left hand, and then passed it to the PAX on his left until all had completed the exercise. It was a bit awkward at first, but when the last PAX finished we were all relieved.

Then it was a quick succession of flutter kicks, Mariah’s, and JLos to finish the morning.

Thanks to everyone for coming out this morning and giving me the opportunity to lead!

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GI distress at The Hill

 

QIC:  Skid Mark

PAX: The Ruckers (Bagger Vance, Funyuns, Vegemite); CAPSLOCK, Prevac, Big Stick (LIFO),  Dr. Smartt, Barely Legal, Spark Plug (FNG),

It was a cold morning as the PAX showed up. A pre-ruck of Bagger Vance and Funyuns passed by to pick up Vegemite in the parking lot for continued rucking through the campus. The remaining 7 Pax circled up for the disclaimer and what turned out to be a true gut busting workout, as we lost 1 PAX to an emergent deuce and finished the workout with a 4 minute splashing of merlot.

We started with a quick mosey around the northern half of the campus and then back to the parking lot where we circled up for warm-o-rama.

Warm-o-rama – SSH, Good mornings, Willy Mays, Arm Circles x2, Merkins in cadence

Count off by 2’s – separate into 2 teams for a cold spring morning teams race.

Each team ran to the following places (in different order) and completed tasks to see who could finish first as a team.

  • Football Field
    • 100yd Merkin Suicide (add 1 merkin per 20 yrds)
  • Playground
    • 25 pullups and 100 Squats per PAX, split however
  • Amphitheater
    • ½ PAX Amphitheater Jumps x2; ½ do handstands, then flapjack
    • 2 laps around the quad loop (once for each partner)
      • Wheelbarrow up the stairs
      • Jog the loop and back down then flapjack.
      • If odd number, 1 PAX can bear-crawl the stairs x2

Team 1 was the first to finish but lost Big Stick due to emergent bathroom needs.

We then moseyed behind the football field bleachers and partnered up for some buddy love time and completed the following:

  • Partner 1: 20 Squats; Partner 2: Balls to the Wall AMRAP – Flapjack
  • Partner 1: People’s chair; Partner 2: Flutter kicks x 20 ct – Flapjack
  • Partner 1: LBCs x30; Partner 2: Plankjacks x30 – Flapjack

Mosey to the football field for 100yd sprints x4, then back down to the parking lot for some music and Mary.

Music: Mustang Sally – Buddy Guy version.

-Merkins for each “Sally”; Plankjacks for each “ride”

Mumblechatter arose about the origin story of the song as BV, Funyuns, and Vegemite joined back in at this point. In addition, we had our second loss of PAX to GI distress as Barely Legal proceeded to splash merlot repeatedly for the entire song.  I guess he really doesn’t care for the blues.

Finally, we finished with a quick succession of Flutter kicks, slutter kicks, and box cutters

BH: Come out to Battleground tomorrow (off McEwin just east of I-65) for the convergence workout for Spicoli. Apparently board shorts are the garment of choice for tomorrow.

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Sir Ellington’s Big Brass Balls 02-27-2018

QIC: Skid Mark

PAX:  Bagger Vance, CAPSLOCK, Spider Bite, Umbrella, Vegemite, Dr. Smartt, Olan Mills, PSL, Jigsaw, Donuts, Tulip (FNG), Deck the Hollis, Frogger, Foxtrot-talks-a-lot, Funyuns, Tidy Cats, Karamazov, Floppy Disk, Blue Mule, CCR, Edible Arrangement, Prevac, Black Lung, Too Tall, Venus, El Maestro, Yard Sale, Big Bang, Fristcasso

30 PAX sacked up for this morning’s festivities. As we were coming out cold, we started with a quick mosey up the hill to get the juices flowing. Once we made it to the house it was time to circle up for the warm-up.

Warm-Up

B – Burpees x10 OYO

I – Imperial walkers x10

G – Good Mornings x10

 

B – Butt Kickers x20

R – Reverse arm circles x 15

A – Arm circles forwards x15

S – Seal Claps x 15

S – SSH x 20

Thang:  BALLS

As they usually hang in pairs, the PAX partnered up with like-sized partners. Mumblechatter began immediately as they knew what they were in for. Though hanging close together can keep you warm on a cold morning, groans about knees and backs began before the exercises even started.

We began with a buddy carry around the back loop. Partners changed at each speed bump to spread the work around.

Every ODD numbered speedbump (1, 3, 5, 7, 9), the PAX performed the following exercises and swapped partners for the next buddy carry:

B – Burpees x10

A – Atomic Merkins x20

L – LBCs x30

L – Lt. Dans x20

S – Scorpion Dry Docks x10

For every EVEN numbered speedbump:  5 Burpees and swap partners.

A few pairs were swaying back and forth as they made the run. It started off easy with a slightly downhill trot, but became increasingly harder towards the end as we headed back uphill. Upon returning to the house, it was reverse snow angels for the 6.

A second loop was planned, but we were beginning to sag and time was short. With the pairs now sweaty and warm, it was time to air it out with a mosey back to the parking lot where the PAX circled up for some workout themed music.

AC/DC: Big Balls – Merkin for every time you hear “ball” and Burpees for every “biggest balls of all”

Mumblechatter was overheard “this song must have been written by an 11 year old boy” and giggling was rampant.

Running short on time, we cooled down with a short Mary: Flutter Kicks: x25, J-Los: x15

COT

Moleskine:

Thanks to everyone today for coming for my VQ. I enjoyed the enthusiasm and effort that went into the workout as a group.

YHC decided to drive his car off the small cliff at Ellington on the way in while trying to avoid hitting a deer. Thanks to Edible Arrangements and Karamazov for doing the extra work of pushing my car back up the hill. Big balls and big hearts.

Bullhorn:

Bagger mentioned there may still be spots for the Biscuit Run, a half-marathon from Franklin to Loveless Café.  Hit him up on Slack if you want to run.