Category: Stonewall

PAX: Deep Dish, FoxTrotTalksAlot, The Bell, Bad Boy, Hambone, Tommy Boy (from F3 Atlanta), and YHC TheJeweler

Gloom Factor: Are you kidding me?? It was the first taste of fall and beautiful

Disclaimer was given and still everyone stuck around

Songs on the playlist for the day: Too Close (Alex Clare), Radioactive (Imagine Dragons), Extreme Ways (Moby), Sinnerman (Nina Simone & Felix da Housecat), Under Pressure (David Bowie & Queen), Almeria (Everydayz & Phazz), Survival (Muse), Isolated System (Muse), Les Preuves Du Temps (Everydayz), Batter Up (Nelly), Typical (Mutemath)

WarmUp: Short jog through the park, we circled back to pick up The Bell and FoxTrot.  – Circle up for: 20 SSH, 10 GM, 10 WMH, 10 BAC, 10 RBAC, 10 Air Presses, 10 Hillbillies, 10 Imperial Walkers… all done in cadence

Line up for sprint drills down and back 20m: High Knees, Butt Kicks, A Skip, B Skip

The Main Event: Jog up the hill across Granny White to Clayton Ave.  This is the start of the 400m.  We sprinted to the far side of Clayton to Belmont Ave. dropped and did LBCs until all in + 20 seconds.  Then we sprinted back 400m down Clayton back to Granny White.

The PAX moseyed back to the pavilion for a 5 min round of 10 exercises 10 sec rest by 20 sec exercise 10 sec rest etc…  The exercises were as follows:

• Step up and jump (standing with one foot on the picnic table bench, you jump up off one leg and back down) 5-6 on each leg
• Dips
• Box Jumps (on to picnic table)
• Decline alt shoulder taps
• Bulgarian Split squats Right Leg
• Bulgarian Split squats Left leg
• Windmill sweeps (starting from standing position with legs apart and both arms up to one side at approx 1 o’clock, rotate down sweeping your hands across the ground at 6 o’clock up to 11 o’clock and them back… alt back and fourth
• Slow merkin… 1 merkin over 20 seconds lowering yourself as slow as possible
• Toe Raises
• Fire Hydrants (working that inner thigh in honor of Labor Day)

Mosey back up to Clayton/Granny White for 2 more 400s then another round of 10 exercises at the pavilion

Back to Clayton for 2 more 400s then one final round of 10 at the pavilion.  Bad Boy was thrilled when Batter Up by Nelly came on the playlist as we were about to start 400m number 5!

MARY: Circle up back in the parking lot… On your 6!

20 x Labor Day Alabama Prom Dates (An Alabama Prom Date with your legs spread)

10 each: APDs with right leg up, APDs with left leg up

20 x Flutter Kicks

10 Happy Crunchy Frogs

10 Olympic Situps

10 pike WW1s

10 right side crunches

10 left side crunches

TIME!

Prayer Request: Hambone has a big decision about a new job opportunity.  All of the people affected by the hurricane

Announcements: Iron PAX challenge starts 9/2… that’s this Monday Gents

5 year anniversary coming up on Saturday 9/14

Coffiteria: All 7 present for discussions about terminator robots, and new business ideas.  Don’t worry, I won’t give it away FoxTrot.

Great work today everyone!  As always it was a pleasure to lead and be led.

~Jeweler Out

PAX: DeepDish, Tide, FoxTrotTalksALot, BoyBand, MightyStork, CommodoreBabyOil, Hipster, Razor, Bell, FNG Buckets, & YHC TheJeweler

Gloom Factor: Low… warm and sunny

Disclaimer was given as BoyBand came in hot… still no FoxTrot to be found.

Warm-O-Rama: We took off on a trot around the block… down Lealand up by the dog park and back around.  Pepper in some high knees, butt kicks, karaoke, ballerina skips.  Back to the parking lot where we found FoxTrot awaiting our return.   Continue with 20 SSH, 10 Hillbillies, 10 Imperial Walkers, 10 WMHs, 10 forward/reverse BACs, 10 Elevated Skips (from standing position, kick one leg straight out and clap your hands underneath… repeat right, left, r, l, etc… in a smooth rhythmic fashion).

We took it straight up the hill from the parking lot to the track around the white house, passing Tampalibra feverishly attempting to lock his bike to the playground.  After many failed attempts due to not having the right key, a cloud of defeat descended on Tampalibra and he was not seen from again. 

Main Event: Partner up for 1000 Rep challenge.  Each team does 100 reps of each exercise.  While your teammate is performing the exercise, you sprint a lap around the white house on the track.   The following exercises were completed in sets of 100:

Jump Squats, SSH, LBCs, Alt Shoulder Taps, Side Lunges, Kicking the Moon, Elevated Skips, Carolina dry docks, WW1s, Standing Twist (twist left/right just like it sounds).

The PAX knew what was coming next, but were unsure of the direction we would run.  We moseyed back to the entrance of the parking lot for sprints.  FTTA tried to will the PAX to run on the flat, but Q had something else in mind.  The PAX lined up at the entrance, then we did 5x jog to the manhole cover then all out sprint to the stop sign at the top of the road.

To keep the unit together, Q imposed the 10m rule… meaning as we jogged back down the hill in between sprints, the entire PAX had to stay within 10m of each other – No man left behind!!  PAX was pretty gassed and gave up the ghost on the last sprint.

MARY: Back to the lot for 7 mins of ab work.  We did some American Hammers, Toe Touches, Alabama Prom Dates, Super People, Star People or wide super people, crunchy frogs, and WW1s.

TIME!

Announcements: New Q signup sheet… AOQs will be managing signup and reaching out to the PAX on a more personal level.  5 year anniversary convergence on September 14th!

Push the 12 & Prayer Request: CommodoreBabyOil had his Navy flight exam today.  There were a few others and the Big Guy knows those.

As always a pleasure to lead and be lead.

YHC ~ TheJewler

PAX: CareBear, Deep Dish, Foxtrottalksalot, Black Lung, Life Champ, Hambone, & YHC TheJeweler

QIC: TheJeweler

Conditions: Sunny, 80 Degrees, gloom factor low

Disclaimer was give then quick jog down the road and circle back to the lot

Warm-o-rama: 30 SSH, 15 Good Mornings, 15 WMHs, 15 Imperial Walkers, 15 Hill Billies, 15 BAC, 15 Air Presses,  Sprint Drills for 20m: High Knees, Butt Kicks, A-Skip, B-Skip, Elevated Skips

Thang: Mosey over to the entry of the parking lot facing up the hill towards 12south.  PAX lined up and jogged ~50m to the manhole cover then all out sprint the remaining 50m to the stop sign.  Jog back as a group and repeat 4x.

On to the playground: PAX grouped up in groups of 2 & one group of 3.  While one group member is doing pullups the other is doing lunges.  Pullups went in reps of 10, 8, 6, 4, 2… switch out after each set.

On to the tennis courts: With the same groups we lined up on one side of the court.  Your partner bear crawled across to the other side then sprinted back to switch… after first 2 sets switch to crab walk.  While your partner bear crawled we did the following four exercises: Round 1 Side lunges, Round 2 pike pushups (start from push up position thrust legs into a pike similar to a Carolina dry dock & do a push up), Round 3 ski jumps, Round 4 dolphin pushups (from low plank position, elbows on the ground, you jump your legs up towards your arms into a pike then back down).

Round two: shuttle runs (half court to full court) while your partner does: walkouts (from pike position your walk your hands out as far past your shoulders as possible – basically an ab roller without the ab roller), calf raises, alternating super people (right arm left leg up, left arm right leg up), then windshield wiper pushups (hands wide and you shift from side to side doing a push up).

Mosey to the loop around the big white house.  Same groups… your partner sprints as fast as possible, one lap, while you do LBCs.  Each person runs once.  30 sec rest… rinse and repeat.

Long mosey around the back side of the park back to the entrance past the woman looking at the ground and the man with two dogs.

Just enought time for a modified circuit…  Sprint 50m 10 Merkins, Sprint 50m 10 LBCs, Sprint 50m 10 burpees, sprint 50m 5 flutter kicks & 5 crossovers.

MARY: 25 American Hammers, 10 J-LOs, 30 seconds of slow bikes…. TIME

Announcements: Memorial Day Murph coming up, Yard Duty & meal train sign up for Ludwig,

Prayer Request: Ludwig & Wife for continued recovery after surgery, FTTA mother-in-law dealing with some feelings of depression, my parents & grandfather.  Sorry if i’m missing anyone.

Pleasure to lead this group of men!

YHC ~ TheJeweler

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.

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

March 16, 2019

Gloom: crisp 40 degrees

PAX: Jeweler, En Fuego, Deep Dish, Right Said, Pumpkin Spice

QIC: Crawlspace

Warm up: quick 1 mile jog around/ through the park

Meat and potatoes: BOMBS – 3 groups of 2 PAX – One bear crawled/lunged to the community center then jogged back to swap with working PAX

Work:

• • 150 Burpees
  • 150 Pullups
  • 150 Merkins
  • 150 Big Boy Sittups
  • 150 Squats

FUN: tennis ball tag in the parking lot of community center – two PAX were “it”, 4 PAX ran! 15 side straddle hops if you were tagged or hit with a tennis ball. If you threw and missed: 30 side straddle hops. After 3 tags you pass the ball.

7 min Mary: After some fun we hit the soft mulch of the playground for some pass the lead ab work. Work included little baby crunches, Freddy Mercury’s, heel tags, boxcutters and the alphabet.

COT: Everyone is getting excited for the Scorpion this Saturday! Also RightSaid and I plugged the ramp building for the elderly service project immediately following (and every third Saturday of the month.)

All in all it was a great morning and I’m always proud to have led these men!

SYITG,

Crawlspace