Category: Stonewall

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

Bagger and your’s truly, got the boys going this morning in a wet and wild stonewall.

QIC: TheJeweler & Baggervance

PAX: Brother-At-Law, Edible Arrangements, Baggervance, Pop-A-Lock, BoyBand, Crablegs, Bogart from F3 Ohio, TheJeweler

Gloom Factor: HIGH – wet and 50 deg F.

WOR: Following a disclaimer Baggervance kicked us off with a quick jog through the park to White’s Mercantile parking lot

• 8 Count Body Builders x 25 (it felt like we weren’t ever going to stop)
• 13 x Hillbillies
• I’m sure we did something else, but my memory is failing me.

Mosey around the park, cut across the little bridge on the far end and lunge across the bridge. Then back to the parking lot. 

Q exchange: Bagger passed the torch to YHC.

After a quick trip to the car to grab the tunes and speaker, we moseyed over to the start of the brick wall at the main entrance to Stonewall on Clayton Ave.

My dad use to tell me that you can’t move on to bigger and better things until you finish what you started… well we’ve done 2 songs & 6 songs of this workout in the past and well… you know what’s coming boys… it’s Tabatta time!!  In fact, PAX is getting the privilege to do the entire Tabatta Mixtape playlist – that’s right Brother-At-Law, 10 songs total.

Let me break it down, each song is exactly 4 minutes long split up with 20 sec of effort, 10 seconds rest, rinse and repeat.  One round equals one song and it looks like this.

• 20 second Sprint (~100m give or take a bit) – 10 sec rest
• 20 seconds SSH – 10 sec rest
• 20 second Sprint – 10 sec rest
• 20 seconds Merkins – 10 sec rest
• 20 second Sprint – 10 sec rest
• 20 second LBCs – 10 sec rest
• 20 second sprint – 10 sec rest
• 20 second lunges – 10 sec rest

That’s one round… we rinsed & repeated 10 times!  You do the math… yeah, that’s 40 x ~100m (vive or take a bit)… we sprinted just over 3 miles and did 10 sets of SSH, Merkins, LBCs, & Lundges.

We finished up with just enough time for Bagger to step back in and bookend the event with Mary as YAC passed the torch back.

MARY:  If my memory serves me correctly, we knocked out 30ish flutter kicks broken up with regular, arms out to the side, hands to the heavens, 10 x 8 count body builders and additional flutter kicks.

Circle of Trust:

• 3.19 – Get some 2nd F with Trivia Tuesday at Edley’s Sylvan Park. See Porcelain for details.
• 3.23 – The Scorpion. 8ish miles. 4 AOs . Startex at Titan. Endex at West Park. Post-event breakfast to follow under the “Pizza Hut.” Also, if he’s still around, we will sing “Happy Birthday” to Bagger Vance.
• 3.29 – 12th Man leadership lunch at Richland Country Club. BV on Q. Follow #leadership on Slack for more details.

You’ll have to forgive me but there were a few prayer request that I can’t remember.

2nd F: 9 for coffee at Portland Brew with plenty of deep conversations.  Hambone & FoxTrot decided to join us and were rather dry after seeking shelter at the sound of thunder this am.

~Jeweler out

Location: Stonewall

Conditions: A delightful 44 degrees, no precipitation or wind to speak of

QIC: Pumpkin Spice

PAX: Badboy, Bagger Vance, Brother-at-law, Buttfumble (FNG), Deep Dish, Edible Arrangement, Foxtrot Talks a Lot, Hambone, The Jeweler, Pop-a-lock, Pumpkin Spice (QIC), Tin Man (FNG)

THE THANG

After a brief disclaimer, the PAX moseyed around the property and up to the Mansion for some Warmorama. :

• SSH x 15
• Imperial Walkers x 15
• Hillbillies x 15
• LBAC x 15
• Air Press x 15
• rLBAC x 13 (just to see who was paying attention)

The workout today was mostly confined to the paved circular path around the mansion. The PAX partnered up and completed the workout in pairs. One partner was completing a traveling exercise in a counter-clockwise fashion around the paved circle, whilst the other partner ran a lap around the circle and met up with their traveling-exercising partner. Once a paired PAX completed their traveling exercise and got back around the circle to the starting point, they planked and waited for the Six. A twenty count gave the PAX a break until the next set of traveling exercises. The traveling exercises included:

• Modified Burpee Broad Jump (1 Burpee for every 2 Broad Jumps)
• Bear Crawl (till the half-way point) then Crawl Bear (second half)
• Lieutenant Dan
• Sideways Bear Crawl (leading with right hand till the half-way point, then left hand for the second half)

After the traveling exercises were complete, the PAX lined up and took turns with an individual AYG sprint around the circle. Before they left for their sprint, each PAX announced to the rest of the HIM an exercise they had to do while they waited for them to complete their sprint. This continued until each PAX completed their individual sprint. Exercises included, in no particular order:

• Jump Squat
• Toe Touches
• High Plank
• Low Plank
• SSH
• Flutter Kicks
• Good Mornings
• Hello Dolly
• American Hammers
• Aussie Burpees
• Handless Burpees
• Mountain Climbers

After completing everyone’s sprints and waiting exercises, we moseyed down to the playground for a final touch on the workout. With their partners, the PAX completed 10 Swerkins on the available swings. The waiting PAX were continuously doing American Hammers until each pair completed their 10 Swerkins.

We then moseyed back to the parking lot for COT, COR, and NOR. A strong showing at coffeteria followed.

MOLESKIN

• YHC apparently thought that he and Crablegs had created the Swerkin in a fit of genius at the West Park playground. Turns out it’s actually in the Exicon. Brother-at-law brought YHC back down to earth and he paid the price by doing a true West Park original, the Kangarow (AKA Steve Irwins, AKA Down Unders; laying flat on your back under the swing, pulling yourself up by the swing in a horizontal row motion).
• Bagger Vance continued the pre-party into the Main Event, strategically avoiding the Burpee Broad Jumps
• Two FNGs today, Tin Man (Ryan) and Buttfumble (Tre), endured a tough workout and helped the PAX get better together

BULLHORN

• On Wednesday Nights at 4:13 Strong there is the opportunity to go and prepare a meal and hang out with the men there. This is a great opportunity to show love to some guys who really need it, and who need men like you to pour into their lives. Reach out to Red Skull or Bagger Vance for more info.
• Many February Q’s are wide open — for those who haven’t Q’d in a while, let’s get after it!
• We are continuing to do run-only workouts on Tuesday’s starting from West Park. You don’t have to be a “runner” or be fast to join — all are welcome to come and get better!

– Pumpkin Spice