Category: Stonewall

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

PAX: The Jeweler (pre-run and main show); Pumpkin Spice (pre-run only then Vandersack); Hambone (pre-ruck and main show); Brother at Law; Boy Band; Black Lung.

QIC: Brother at Law

Conditions: The escape scene from The Shawshank Redemption.

WOR: The PAX went for a quick mosey around the playground.  It was at this time we all realized that the puddles came to play today.  Standard fare WOR under the pavilion after that.  SSH, GM, WMH, LBAC, the like.

The THANG:

Due to the torrential downpour, YHC wanted to keep the work under the pavilion as much as possible, but I also wanted to log a few miles, so here is what we did.

Group fartlek run up and down 12th.  Q called out the tempo bits at random.  Again, the puddles were treacherous.  Probably about 1.5 miles.

Reconvene at pavilion for a planned 8×8 tabata, that got cut to an 8×7 tabata due to time constraints.  Eight sets of the identified exercise for 20 seconds, then 10 seconds off, then rinse and repeat 8 times before the “rest.”  Do that seven cycles.    Here is how it went:

Cycle 1: Burpees

Rest: Playground loop run

Cycle 2: Box jumps

Rest: Playground loop run

Cycle 3: Mtn. Climber Merkins (lots of grunting)

Rest: Playground loop run

Cycle 4: Alternating 1/2 ski abs; 1/2 Peter Parkers (note: Do ski abs have a name?  I’m calling them Mikaela Shiffrin’s until corrected)

Rest: Playground loop run

Cycle 5: Lunge pulses, alternating legs each set, with arms skyward.

Rest: Playground loop run

Cycle 6: Alternating 1/2 Carolina Dry Docks and 1/2 bench dips

Rest: Playground loop run

Cycle 7: Bunsen Burners off the bench.

Cool down with various stretches.

Ran out of time before Cycle 8.  It will forever remain a mystery.

Favorite MC: (1) Foxtrot actually thought the Jeweler was a real life Jeweler (not a ridiculous assumption) for an extended period of time and repeatedly asked him about which watch he should buy.  Jeweler, confused but a generally nice guy, just gave his thoughts anyway.  (2) “I saw Big Stick at REI yesterday, yelling at a customer service rep about his membership.”  – Jeff “Hambone” Hammond

Announcements: West Park starting 1/24; 4:13 is great and we should all go.

Love,
Brother at Law

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

PAX: Edible Arrangements, Bagger Vance, Bad Boy, Care Bear, Boy Band, Porcelain

QIC: Boy Band

As Bagger is still recovering from his ankle/foot issues and there were few HCs prior to showtime, YHC planned a no running circuit workout inclusive of some jump-rope for cardio burn.

We started with a quick mosey to drop some coupons (~30lb cinder blocks and 18lb Ball) to the playground along with jump rope and pullup assist band. Then back to the parking lot for WOR and to pick up Bagger.

WOR:  SSH, Good Mornings, Squats, FLBAC, BLBACs, Seal Claps, Overhead Press.

Thang: 

Six stations for six PAX.  Station 1 was jump-rope to 100 (modified to 50 after 2 cycles due to timing and form).  This kept the pace. The remaining 5 stations were AMRAP exercises that changed with each cycle as follows.

Station 1: Jump rope, Jump Rope, Jump Rope, Jump Rope, Jump Rope

Station 2: Kettle Bell Swings, Bent Over Rows, Overhead Press, Weighted American Hammers, Kettle Bell Swings, Weighted American Hammers, Bent over rows

Station 3: Ball push ups (alt. arms), Weighted sit up, Shoulder raise, weighted sit-up, Ball push ups, Weighted sit ups, Bent over rows

Station 4: Goblet Squats, Single Leg Deadlift-R, Derkins, Crunchy Frogs, Squats,  Crunchy Frogs, Bent over rows

Station 5:  Overhead press, Single Leg Deadlift-L;  Blockees, Plank Jacks, Overhead Press, Plank Jacks, Bent Over rows

Station 6: Pull ups, Pull ups, Maktars, J-Los, Pull Ups, Flutter Kicks, Pull Ups

MARY:  Mosey back to the parking lot with the coupons. As we did a lot of core work during the circuit and YHC’s legs were feeling a little under-worked we circled up for 3 minutes of rapid fire deep squats.  We lost count around 55 and did somewhere near 70 in that time.

COT – Prayers for all those PAX who are welcoming new little ones into their lives.  There are a bunch.

Moleskin: Thanks for the opportunity to lead. We had a great turn out with many of the regulars still out of town for the holiday weekend. My abs are still sore from all the weighted core work, and I suspect tomorrow will be worse.

SYITG

PAX: Right Said, Deep Dish, Hambone, Bagger Vance (kind-of)

QIC: Boyband

3 PAX showed up on time for a chilly Stonewall workout. Disclaimer was made and we jumped right into it. Deep dish showed up as we started with the warm up.  Bagger arrived after our first round of exercises with an assortment of stretching and rolling appliances that he used in a semi-seductive manner in the parking lot.

WOR: SSH, Willy Mays, Good mornings, Baby Arm Circles (F and B), Overhead claps, Slow and low squats

Thang: 60min abs

In order to obtain a visible set of abdominal muscles, a good mix of cardio (for calorie burn) and core workout is required. To accomplish this goal, a modification of the Hambone classic “Portland Brew and Back” workout was presented to the PAX.  The PAX would perform 3 exercises at the parking lot (10-20-30 reps) and then would mosey to Portland Brew and back.  Exercises were targeted at the core with a few chest and leg reps thrown in to even out the workout. 5 Rounds were accomplished in roughly 50 minutes.

Parking Lot Exercises: (I forgot them all, but this is pretty close)

Round 1: 10 Mountain Climbers, 20 LBCs, 30 4ct flutter kicks

Round 2: 10 Merkins, 20 Side crunches (each side), 30 Freddy Mercury’s

Round 3: 10 Lt. Dans, 20 Supermans, 30 LBCs

Round 4: 10 Single leg deadlifts (each leg), 20 LBCs, 30 4ct flutter kicks

Round 5: 10 Reverse Snow Angels, 20  Squats, 30 WWIs

Mary: Because why not more abs

-Mountain Climbers x15, Supermans x15, LBCs x15, J-Los x15

COT

Mumblechatter:

It was a great group this morning with strong work effort. We stayed together as a group and each PAX got a chance to work out their core. I suspect we will all have 6-packs by tomorrow. I know I’ll have one this afternoon as I sit on the couch and watch college football.  Interesting note, Deep dish in a moment of exercise induced confusion suggested that his father-in-law was also his step-father….I’ll let you figure that one out, there are a couple of ways this could happen.  Bagger Vance did a great job guarding the parking lot while aggressively foam rolling, followed by a short jaunt with his ruck and joining the group for mary. In all, the workout was an 800 calorie burn per my watch.

Thanks for giving me the opportunity to lead!