Category: Stonewall

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.

PAX: Hi Viz, Vegemite, Hambone, Skidmark, Pop-a-lock, Frogger, Edible Arrangement, Shooter (Knoxville), Cowboy, Brother at Law, Deep Dish, Crawfish (QIC)

Mosey to soccer fields for warmorama: SSH x 20IC, GM x 10IC, IW x 15IC, WMH x 15IC, BAC x 15IC, High Knees x 10IC, Butt kickers x 10IC

Burpee Mile: Lap around the park w/ 10 burpees at start, each corner, and finish (60 total).

Hambone’s partner pull-up special: Max out underhand, overhand, and parallel pull-ups then partner assists for 5 more. Flapjack. R&R.

HIIT Intervals: 5 exercises, AMRAP x 30s, x 3 rounds, no rest.                                       Rnd 1; Groiners, Jump squats, plank jacks, high knees, flutter kicks                           Rnd 2: Merkins, Monkey humpers, mtn climbers, box jumps, american hammers

Merkin compass: 10 merkins, rotate 90 degrees right, 10 wide merkins, rotate 180 degrees left, 10 diamond merkins, rotate 90 degrees right, 10 merkins.

Mary: Flutter kicks x 20IC, Freddie Mercuries x 15IC, Hello dollies x 15IC, JLos x 20IC, 2 minute plank progression.

Bullhorn: Sign up for Ironclad, Brewruck 7/21, lots of 2nd & 3rd F events coming up so keep an eye on Slack, continue to pray for Spicoli.

SYITG,

Crawfish

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.

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!

Q: Hambone
Pax:Blacklung, Skidmark, Spiderbite, Doubtfire, Shank, Bagger, PA, Bad Boy, Edible, Cowboy, Crawfish

Hill Sprints

Type: Run and muscular endurance

Duration: 1hr

Uniform: F3 Gear and Hambone’s Toro! shirt.

Warmup
Dynamic stretching 5 min
Note: warm up consisted of SSH, Squats, IST (incorrectly named by YHC), Toy Soldier, and Cherry/Cotton Pickers

~1 mile job from Sevier to Ashwood Avenue. To ensure a steady and slow pace (~9:30 pace), Hambone lead the way and handicapped the crowd. No cobains will be given

Hill Sprints (x4)
60 sec push ups
60 sec LBCs
Sprint up hill (Ashwood Avenue bottom to 15th Avenue Meta Stop sign (sign about the stop sign)- jumping jacks at the top until everyone is there
60 squats
Jog down hill
60 sit ups
60 Werkins

~1 mile back, ~9:30, all together

NMM
Many thanks to Bagger for keeping QiC humble during his exercise naming snafu. Many thanks to Bad Boy for a time check to get us back by 0800. I was debating a 5th trip up because that hill was just that great.

Props to the left side of the sprint hill. The left site was the serious side. If I had medals to give, I would have given ourselves medals for being too serious. Then again, with so many studs on the right and their ability to effortlessly sprint up, seriousness wasn’t needed.

I have to admit that I wing most of my Qs. With a varying range of PAX fitness and undetermined numbers of who will show up, it’s always difficult to plan a good Q that leaves everyone smoked yet improved. I stumbled upon a link on Reddit (of all places) that contained a compilation of workouts for Army platoon leaders to implement with hopes of improving their men. This workout was mostly planned with enough variation to allow for modifications due to physical and geographical limitations. I can attest that this was a personally-satisfying Q because I think everyone was able to go and grow at their own pace. No man was left behind. Everyone had to try at some point. There was enough mumblechatter to keep things going.

Going into 2018, I wanted to set myself up to show sustained and measurable improvements in my fitness. I want my five mile pace to be at 8 mins. I’d like to post a 15:00 min 2 mile. With some of these planned workouts and consistent running and posting, I think it’s attainable.

If you’re interested in using these workouts or some variation of them, check them out here (PT workouts) and here (running).

PAX: Cowboy, Pop A Lock, Edible Arrangements, Crawfish, Hambone, Bagger Vance

QIC: BV

5  HIM canoed over to Stonewall this am for what would be the mostest moistest Q we’ve had in some time.  YHC had a change of garments for post Pre but really, what’s the point, right?

Disclaimer laid out and we headed over to Picnic Area 1 to drop off our tunes and turned northeast to head to the Brickpile.  Each PAX instructed to grab two turn of the last century, probably important and valuable bricks and head back to PA1.  Hey, there’s Cowboy, someone grab him two also. Make that 6 HIM that canoed over to Stonewall.

Carefully place bricks in PA1 and head over to the least soggy area we could find for

WOR:

SSH, HB, IW, Squats, GMA x 10 IC

Thang:

Very simple upper, lower and gut exercises.  Not so complicated but will prove to be very effective.  Three Evolutions lasting 15 minutes with work performed EMOM.

Evo I –

10 Merkins, 10 Reverse Thrusters on 6, 10 Thrusters (all w Bricks)

1 min break

Evo II –

10 Merkins, 10 Flutter Kix (ea leg 20 total), Bulgarian Split Squat w Bench squat mixed in from min 5-15

Evo III –

10 Merkins, 10 Lunges, 10 LBCs

All in, return bricks to pile and head back to PA1.

Plank for 6

Time

NMM:

Very simple, very effective routine.  Remember, it doesn’t have to be overly complicated and bizarre to kick ass.  I am not a great Math guy but that adds up to about 450 Merkins…should feel it in the AM.

Pop and Hambone were heading to PWP for a Nashville Ruckstars post for 6M.  Trails should be good for that.

We partnered up to hold each other accountable and to push through.  It always helps to have a standard and accountability.

T Claps to the 6 who ignored the Sky Qs shower and got out anyway.

BH:

F3 Serve for Feb is being Qd by Dupree and Prevac…I think, reach out to Dupree for Details.

Keep Family Jewels in your prayers,  I am happy to share more in person if you would like.

I picked up a grey Nike vest at The Hill if anyone is missing one.

Need someone to step up and Q next Saturday at Stonewall…who will it be…

SYITG.

YHC,

BV