Backblasts

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What is this Q called?

Temp: 40 ish
Gloom Factor: Nil

PAX: Lochte, BNB, Bad Boy, T Cell, The Shield, Works for a Guy, Topanga, Bagger Vance
QIC: BV

Disclaimer and some additional excuse making about this is a new routine, YHC will need to Weinke, etc.

Side shuffle (L/R) Pole to Pole
Karaoke (L/R) Pole to Pole
Bear Crawl Crawl Bear
Mod Gorilla (R/L)

In Nose out mouth x 10
In nose out nose x 10
In mouth out mouth x 10

SSH x 20
Seal Jax x 20
Glute bridge (r:l) x 8
Straight leg swing(r/l) x 10
Rolling v sit x 5
Neck flexion x 10
Neck rotation x 10
Scapula merkins x 10
Merkin to downward dog x 10
Spider lunge w extension x 10
Baby arm circles (F/R)
Shoulder corkscrews x 10
Sumo squat slow n low x 10
Reverse lunge w twist x 5 (r/l)
Speed skaters x 10 (r/l)
Inch worms x 10

PAX split into 1s & 2s
1s to the top pull up station
2s stay at the bottom
Pull Ups at station then flap jack for merkins at opposite station.

11s
Merkins
Pull Ups

Skips pole to pole
Bernie Skips pole to pole
AYG to StartEx

Time

NMM: Focused on different movement patterns, less quantity more quality. Tempo and time under tension training. Getting breath under control, getting nasal, slowing breath down. Today’s music was from WNXP playlist on Spotify. Today’s workout title came from Bad Boy, T Cell and BNB riding me all morning and the fact that I have nothing else pithy to call it.
BH: Ukraine, 413 starting again next week, marriages, SB travel.

YHC,
🎒🐜

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Time to Let Your Donkey Out

PAX: Offshore (kotter), Umbrella (afraid to get wet), Hugs Not Drugs, Venus, Cinderella, Barkley, Nurse Ratched, Penny Loafers, THE Black Widow, Toga (QIC), Honeydo (FNG), Ponzi, EZ Go, Wedding Singer

Gloom Factor: Nil, 70 and Sunny

14 redwoods showed up in some lovely weather to get a little better, faster, and stronger.  Here’s how it went down.

Disclaimer then mosey to the short track, do a lap and sorta circle up for warmarama.  Divide into two teams with Team One (a very individualistic group) going clockwise and Team Two (much more team focused and supportive) went counterclockwise.  Both teams had to mosey around the track and complete 5 pull-ups and 10 merkins at bars and 10 donkey kicks and 10 WWII on the porch before meeting back at the start.  Repeato x3

Take a break by working on Mary then do three more laps with chin-ups and offset merkins at the bars and lunges and donkey kicks at the porch.  Repeato x3

Do one more round with pull-ups and burpees at the bar and donkey kicks and squats at the porch.

Mosey to the parking lot for a fair amount of Mary.

Announcements: GrowRuck is coming!  Talk to Tampa or Big Bang ASAP.  We also had great news that Umbrella’s missing friend from BG was found and is back with his family.

Thanks for the opportunity to lead!

Stay Classy,

Toga

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Movement > Quantity

Temp: 42
Gloom Factor: Low

PAX: Yard Sale, PSL, Black Widow, Venus, Noodler, D’Frost, Accounts Receivable, W4AG, EZ-Go, Uncle Jerry, Foxtrot, Bagger Vance (QIC)

Disclaimer 0530

WOR
Skip (F/R)
Side Shuffle x 2
Karaoke x 2
Bernie x 2
IW x 12 IC
Scorpion X 8 IC
Seal Jax X 10 IC

THANG

I. Tempo 6s
Merkins
Split Squats

II. Movements 1’

Speed Skaters
Bear Crawl
Crawl Bear
Bear Crawl
Bunny Hop
Inch Worm to Peter Parker
Unloaded Get Ups
Row, Row, Hinge, Hinge
180 Broad Jumps

III. Speed
Sprints

Nasal Breathing

Low Squat Challenge

TIME

NMM:
Focused on proper form with lateral and functional movements over lots of reps in linear fashion.
Lots of groaning and grunting. Always a good sign.
Totally dropped the ball on nasal breath work.

YHC,
🎒🐜

 

 

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03/03/22: Berner

AO: Atlantis

Conditions: Glorious

QIC: Pumpkin Spice

PAX: Bareback, DFrost, Hambone, I-Beam (F3 Knoxville), Lunch Lady, Oatmeal, Sooner

WARMORAMA:

I was warned that Lunchlady would be late, so we started with 50 SSH in cadence, only to realize Lunchlady would be even later than expected. We took a mosey around the big field and ended in the large parking lot.

LBAC x 15

rLBAC x 15

Moroccan Night Clubs x 15

High Knees x 15

Butt Kickers x 15

WMH OYO

 

THE THANG:

The PAX assembled at the base of the parking lot for successive shuttle runs involving the medians, which are roughly 50 yards apart. Run to the first median, bernie back. Run to the second median, bernie back… etc. for all 5 medians. After completing each median shuttle, complete the following exercises:

  1. 5 Burpees
  2. 5 Burpees, 10 Overhead Presses
  3. 5 Burpees, 10 Overhead Presses, 20 Merkins
  4. 5 Burpees, 10 Overhead Presses, 20 Merkins, 30 Big Boy Situps
  5. 5 Burpees, 10 Overhead Presses, 20 Merkins, 30 Big Boy Situps, 40 Squats

SSH for the six. After all was completed, the PAX then lunged to the first median, did 5 burpees. Lunge to the second median, do 10 Overhead Presses. Lunge to the third median, do 20 Merkins. Lunge to the fourth median, do 30 Big Boy Situps. Lunge to the 5th Median, do 40 Squats. Then Crawlbear back to the start.

Mosey to the swings, everyone do 10 Underdogs and 10 Swerkins. Mosey to the startex for 1 minute of Flutter Kicks and 1 minute of American Hammers in cadence.

MOLESKIN:

Nice to have Hambone visiting, wish it occurred more often. I should have toned down the cardio, because the mumblechatter one might expect from a combined Lunch Lady and Hambone attendance was underwhelming.

BULLHORN:

Prayers for all the parents out there figuring out how to best shepherd their children.

– Spice

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Purple Cow – GW’s Birthday 1 Day Early – 2022/2/21

PAX: Umbrella, Not a Sport, Barkley, Venus, Garfield, Faulkner, Olan Mills

QIC: Boone’s Farm

Conditions: mid 40’s

WOR:

Mosey to BHS track for 1 lap than circle up:

  • SSH x20
  • Squats x10
  • LBAC F/R x10
  • Michael Phelps x10
  • Air Presses x10
  • Merkins x10

Thang:

Mosey to goal line.  Even though 1 day away, we’re celebrating George Washington’s birthday this morning 2/22/22:

  • Merkins x22, LBC x22, spring to 50, catch breath, sprint to other goal line
  • Squat Jumps x22, American Hammers x22 IC, spring to 50, catch breath, sprint to other goal line
  • CDD x22, Wrestling Bridges x22, spring to 50, catch breath, sprint to other goal line
  • Lunges x22, Flutters x22 IC, spring to 50, catch breath, sprint to other goal line
  • Repeat x3

Mosey back to start for COT:

Prayers for Not a sport’s mom battling depression, Hug’s niece’s cancer, House on the prairie Marine OCS, Merida and wife’s jobs keeping them apart for next several months, Umbrella’s wife’s change of treatment

Great effort by all this morning.  Coffee fellowship enjoyed by all.

Always an honor,

BF

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TEMPO / TUT

ShortSOC

TEMP : 26
GLOOM FACTOR : Mod

PAX : Boone’s Farm, Black Widow, Olan Mills, Hugs not Drugs, Penny Loafers, Faulkner, Red Skull, NotASport, TOGA, Ponzi, Venus, Barkley, Nurse Rached, Bagger Vance
QIC : BV

Disclaimer

Mosey
WOR :
SSH
IW
HB
COBRA
DOWNWARD DOG

THANG :
TEMPO / TUT

10 X merkins, squats, pistol lbc 5 ct Cadence
10 X Burpees, GMA

RUN LAP

10 X merkins, Mtn climbers, f Kix 5 ct cadence
10 X Burpees, Cherry Pickers

RUN LAP

10 X Merkins, squat jumps, Superman’s 5 ct cadence
10 X Burpees, Chain Breakers

RUN LAP

10 X Merkins, lunges, ola dolly 5 ct cadence
10 X Burpees, American Hammers

Mosey back to StartEx

Wall Sits : Regular, RT leg only, LT leg only

Bear crawl from the wall to

MARY:
5’ Plank Progression

Time

NMM: Thank y’all for bearing w me on the new cadence call and for partnering up to ensure proper form for your PAXters. Very little MC due in large part to the coolish weather. Grateful for the Leadership of Boone’s Farm, TOGA, Black Widow, et al in Bwood.

BH: Prayers up for Hugs Not Drugs niece, Carly and for Umbrella’s wife.
Convergence Franklin 26 Feb 0600-0730. Coffeeteria after. Hit up Hoser for details.

YHC,
🎒🐜

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The Return of the Block Party

PAX: Pipes, Shaguar, Pusher, Jimmy John, Astaire, Moonwalk, Works for a Guy, Hambone, Bagger Vance, Detective Pikachu, Crawl Space, Dan and Dave, D frost, Red Skull, Toga QIC), The Black Widow

Gloom Factor: Nil, 70  and Sunny

A hearty sixteen posted to get a little better in the gloom.  It went something like this:

Disclaimer, mosey to everyone’s favorite gravel lot, standard issue WOR (including nipple sharpeners), then lineup for some grass drills= PAX in one line facing the fence, chop legs like the mountain climber, and then roll right, left and forward based on the Q’s cadence.  Complete 4 rounds

Partner up, mosey to block pile and collect one block for each team before heading to the bball court.  Lineup on the baseline for some block work:

  1. Round 1: P1 bear crawl down the court and mosey back while P2 executes block shoulder presses, flapjack and repeato x3
  2. Round 2: P1 Carryovers down and back while P2 executes block squats, flapjack and repeato x3
  3. Round 3: P1 burpee broad jump down and mosey back while P2 executes WWII with blocks, flapjack and repeato x3
  4. Round 4: P1 lunge down and mosey back while P2 executes block curls, flapjack and repeato x3
  5. Round 5: P1 crab walk down and mosey back while P2 executes block swings flapjack and repeato x3

Deliver blocks back to the deck in a nice, neat pile, and conduct some very quick Mary in the parking lot while waiting for the 6.

Announcements: See Red Skull’s note in channel about a 5k to run with the 4:13 speedsters, see BV’s note (in ‘main’ channel) about an upcoming convergence in Franklin.  Prayers for Pusher’s son turning ONE TODAY!!

NMM:  It’s always an honor to lead at 4:13.  Most of us haven’t faced the challenges these young men have in their rearview or the ones they have in front of them.  Stay humble, work hard, support the man next to you, and enjoy a jock jams playlist where appropriate.

Stay Classy,

Toga

 

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Ice Storm?

PAX: @t-cell @Tim the Toolman @hambone @McAfee @bluemule @Vector @Pop-A-Lock @Michelin Man @toga (QIC)

Gloom Factor:  Nil.  70 and Sunny

Lucky number 9 posted in an alleged ice storm to get a little better this morning.  It went something like…

Circle up next to cars, lineup most of the weights in YHC’s home gym, and commence with standard issue WOR.  Mosey up and down the parking lot a few times to get the ol’ ticker going then lineup for bean bad toss=

Each PAX lines up at a station to execute an exercise whilst one member of the PAX tosses a sandbag a predetermined distance and back, run to the end of the lot, rotate to the next station and repeato.  The exercise for today’s outing included:

  • Alternating offset merkins
  • Goblet squats
  • Kb swings
  • Tricep press
  • Jump rope
  • Man makers
  • Med ball slams
  • Dumbbell side raises

Time!

Announcements:  Get training for GrowRuck 27, get yourselves to 4:13 next week, and enjoy keeping the kids busy since they’re all home from school.

NMM: YHC was terribly excited to receive an offer to Q at Bomber (a first), and the opportunity to take Hambone’s Q made it all the sweeter.  The PAX quickly learned that the main part of the driveway was relatively clear of ice, but the parking spaces were slippery as whale s@&t!  We managed to complete almost 3 times through the circuit and got to witness some sweet form on the sandbag lift and toss.  The coffee is all the better when Pop a Lock buys!

Stay Classy,

Toga

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MARSOC, Back Spasms and Epistaxis

31 Jan 22

MARSOC

Temp : 30
Gloom : Moderate
PAX : W4AG, D Frost, Movin on Up, Cinderella, Bagger Vance (QIC)

Day started out poorly for YHC with a bloody nose that lasted most of the AM. Quick Disclaimer then Mosey out on the Too Tall loop only to realize we lost Cinderella due to a back spasm.
Return back to StartEx to retrieve Cinderella and perform

WOR (D Frost retrieved a tampon for YHC to stem the blood flow. Didn’t really work as desired)

SSH X 20 IC
SQUATS SnL X 10 IC
Cobra x 10 IC
Downward Dog x 10 IC
IW X 10 IC
HB X 10 IC
WMH X 10 IC

(Discard Nosepon)

THANG
MARSOC SC w Laps
RI
30 Merkins (SGL)
30 Squats (SGL)
30 F Kix (IC)
10 Burpees
10 Windmills
LAP
RII
30 Merkins (SGL)
30 MTN Climbers (IC)
30 Pistol Crunches
10 Burpees
10 Chain Breakers (IC)
LAP
RIII
30 Merkins (SGL)
30 SSH (IC)
30 Supermans
10 Burpees
10 Cherry Pickers
LAP
RIV
30 Merkins
30 Lunges
30 Hello Dollies
10 Burpees
10 American Hammers
Mosey to playground
3 Rounds max Dead Hang Pull Ups

To StartEx
Inch Worm
Peter Parker
(RnR in Rev)

Mary:
APD X 30 IC
Plank Progression

TIME

NMM:
Cinderella and YHC really showed our age with his back spasm and my uncontrollable bloody nose.
Sorry the workout wasn’t as intense as planned; had to adopt and overcome.

BH:
Willa, D Frost’s 2.0 is now potty trained.

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1/21/22: Form Matters

AO: #Bomber

QIC: @pumpkin spice

Conditties: Bone-chilling

@bluemule
@Crablegs
@Crawlspace
@DintyMoore
@hambone
@McAfee
@Michelin Man
@Minus3
@Natural Ice
@Pop-A-Lock
@pumpkin spice
@Salpal
@Siri
@t-cell
@Tim the Toolman
@Vector

Warmorama:

SSH x 15
LBAC x 15
rLBAC x 15
Moroccan Night Clubs x 15
High Knees x 15
Butt Kickers x 15
WMH OYO

THE THANG:

Today’s workout emphasized the importance of proper form. Because after all, as @Crablegs appropriately likes to say, we came here to work out. As @River Dawg used to say (maybe he still says this, he’ll have to come back for a visit to find out), as fast as you can — not as fast as you can’t. Modifying as necessary is commendable, cutting corners is not.

Phase 1:

The PAX line up on the top deck parking lot. Bearcrawl across the parking lot, and stop at each line in the parking lot to do a hand release Merkin. You can’t cheat on those. Once moved across the whole lot, flutter kick and wait for the six.

Phase 2:

Lunge across the lot and do 5 squats at each line. 90 degrees on the squats, or else. If YHC or the AOQ spot anything less, everyone has to stop and do 10 Big Boy Sit-ups. There were some repeat offenders. When anyone tried to flying EH women, we also had to do 10 Big Boys. Hello Dolly and LBC for the six.

Phase 3:

High knee across the lot, and stop at each line to do 5 Plank Jacks. Hard to cheat on those too. Alabama prom date and box cutters for the six.

Phase 4:

Partner up and make your way to the top of the main entrance hill. PAX take turns doing sets of stationary exercises at the top of the hill, with the other partner moseying to the bottom of the hill and traveling back up in different modes of travel. At the top of the hill partners collectively perform 100 Merkins, 200 Iron Mikes (each leg is one), and 300 American Hammers (each side is half; keep your hands together and must touch the ground on each side for it to count). Traveling exercises alternated between Apollo Ohnos and Bernie.

BULLHORN:

@bluemule is hosting the next rendition of side straddle hops tonight. See 2nd F channel for details.

Pray for @Popalock’s friend who is suffering from a mysterious medical illness

– Spice