Category: Stonewall

5 PAX move coupons @ Stonewall 25 NOV 2017

PAX:  Blue Mule on Q, Cowboy, Edible Arrangement, Bagger Vance, JJ, Wall Ball.  Welcome JJ and Wall Ball who were in town for Thanksgiving from other areas.

0700 launch.  Weather is ~50 and sunny — no gloom going on today.  5 PAX.  5 coupons — varying in weight from 25#s to to 30#s.   Each PAX is assigned a coupon and off we go.

Coupon mosey from starting parking lot to that other parking lot.

Warm-O-Rama:  At parking lot, all PAX circle up and perform the following warm-up exercises without the coupon in cadence:   good morning, Willie Mayes Hayes, squats, merkins, and arm circles.

Coupon mosey from parking lot to basketball courts.

Coupon Laps:  At basketball courts, all PAX perform laps as a team.  Coupon must be carried at all times.  Concept is as follows — one PAX is assigned the role of lap runner while other four PAX perform a stationary exercise, and this is repeated five teams allowing all PAX to be a lap runner.   First round was two laps around the court with stationary exercise of coupon thrusters, second round around the court was one lap around with coupon held completely overhead with stationary exercise of flutterkicks, and third and final round was duck walks with overhead press as stationary exercise.  Those duck walks with coupons were tough….

Coupon mosey from basketball courts to small bridge.

Dragonflys:  Perform 50 at the small bridge — self-explanatory.  50 repetitions got the PAX huffin and puffin.

Coupon mosey from small bridge to dog park area.

Coupon Laps… Again:  Same concept as before.  Two rounds here.  Both rounds the stationary exercise was the wall sit.  First round was run ~40 yards and perform 5 merkins, second round was run ~10 yards and perform 25 merkins.

Coupon mosey from dog park area to play ground.

Pull-Ups and Core at Play Ground:  Similar concept to coupon laps.  One PAX performs 5 pull-ups and announces a core exercise all other PAX must do.  Rinse and repeat until all PAX have performed 20 pull ups.  The core exercises were the usual suspects — flutter kicks, planks, box cutters, hello dollies, etc.

Coupon mosey over to the short wall.

Coupon Step Ups and Burpee Box Jumps:  Self explanatory.   First round was one rep of each, second round was two reps of each, continue in this manner until reaching the sixth round with six reps of each.

Coupon mosey over to hill next to playground.

Coupon Hill Sprints:  For five minutes, all PAX repeat hill sprints with coupons.  Welcome Wall Ball from Knoxville who was in town for Thanksgiving and happened to be passing through and could tell F3 when he saw it.  His timing was nice — he helped carry some coupons by the weary PAX!

Mary:  Flutterkicks while holding coupon above head, WW2 situps with coupon, American Hammers with coupon, and 60 second plank.

Fun was had by all!  Those coupons got really heavy towards the end of the workout.  It was my pleasure to lead you gentlemen and I’ll see you in the gloom.

Blue Mule out.

Date: 9-30-17

QIC: Edible Arrangement

PAX: Crawfish, Bagger Vance, Lemon, C-Lo (Memphis), Edison, Three putt, Foxtrot, Badboy, Deep Dish, Binary, Lothar (8 year old FNG), Blue Mule, Top 40

Decided to try out the Workout In a Box (WIB) – Stonewall Edition #2. Hambone turned me onto this a few weeks ago.

Just as a box has four corners, 4 areas of workout were identified (more less the 4 corners of Sevier Park). PAX were numbered off 1-4. Each PAX was responsible for mini Q’ing two exercises at their corresponding number/corner. As a group we ran to each corner and would do 2 exercises decided upon by each corresponding PAX’s corner before running to the next corner.  The goal was to always keep moving.

I took some ribbing about who was leading the workout and other ragging about delegation of authority, my day job, etc. I just found it easiest to explain that YHC was the morning’s Strategy and those Redpillers that showed would be the Tactics.

Warm up:

• 10 Burpees to get the blood flowing
• Run to top of hill/flagpole and circle up
• SSH
• High knees
• Butt kickers
• Windmills
• BAC forward, BAC reverse, seal claps
• Willie Mays
• Good mornings

The Box / The Thang (in no particular order):

Corner 1:

• Deep Dish: Diamond merkins, thrusters
• Edison: Squat jumps, alt shoulder taps
• Three putt: Pull ups, merkins

Corner 2:

• Badboy: Lt Dans, wide merkins
• C-Lo & Top forty: Cotton pickers, plank jacks
• Badboy: Purple snakes

Corner 3:

• Crawfish: Imperial walker squats, and something else
• Foxtrot: V-ups, kamikazes
• Bagger: Some sort of yoga thing

Corner 4

• Lemon: Bear crawls, crawl bears
• Binary: Hello dollies, hillbillies
• Blue Mule: Man makers, flutter kicks

It should be noted that somewhere between Corner 1 & 2, Foxtrot and Top 40 broke off to do some butt/back stretches or something that sounded to be inspired by Sergio at the Green Hill’s Lululemon.

Additionally, Bagger’s spirit animal, the Crawl Bear, is a force to be reckoned with. I can attest to this as I write this bblast with no distal right middle finger.

Mary:

• Tempo merkins, Freddie Mercuries, box cutters, Ab ABC’s

Moleskin:

• Great to have C-Lo (F3 Memphis) out and his son (FNG Lothar – 8 years old) who joined us for some Mary and get the scoop on how F3 Memphis is growing
• GrowRuck 11/17-11/18
• F3 gear sign up
• Prayers for those in TX, FL, Puerto Rico
• Continued prayers for the Kemps

On the flip side,

EA

QIC:  Edible Arrangement

PAX:  Binary, Three Putt, Foxtrot, Deep Dish, Dr. Smartt

Turn out was initially robust for men and women alike. However, most were there to run a separately coordinated 12 miles around 12S.

As such, we mosey’d to Belmont Blvd for an inspirational whiff of Martin’s and disturb the dew on CTK school’s field before their unknowingly planned Sat outdoor carnival.

Warm up:

• SSH
• Willie Mays
• BAC forward
• BAC reverse
• Air presses
• Good mornings
• Windmills
• Butt kickers

The Thang:

Field ladder lunges/sprints with Merkins x 10

Partner up:

• 50 pull ups
• 75 coupon thrusters
• 100 decline/incline merkins

Ab mashup:

• Flutter kicks > Hello Dolly’s > Box cutters > Freddie Mercuries
• Wide merkins, reg merkins, diamond merkins btw sets
• Rinse repeat x3

Indian run back to 12S Ao

Flag pole ladder:

• Reverse and forward sprints up hill with wide, reg, diamond merkins

Mosey back for final Ab mashup + ABCs & merkins in between sets as above.

Announcements / Prayers :

Continued prayers for the Kemp’s and HVAC’s little one on the way. Additional prayers for those in FL and those affected in TX.

Remember Monday’s 9/11 convergence at Percy Warner Steps. 5:15AM start time I’m told.

Again, pleasure as always being part of such a great group of guys.

YHC,

EA

Q: Crawfish

PAX: Badboy, Three Putt, Deep Dish, Porcelain, Toga, Third Person

Lots of stragglers this soggy morning, but 7 PAX came out to show Harvey what they thought of him.

Mosey to gravel lot for warmorama: GM, SSH, toy soldiers, WMH, BAC F/R

Plank compass: Perform 5 diamond merkins. With legs stationary use only arms to rotate 90 degrees to the right. 10 wide merkins, rotate 90 degrees to left. 20 regular merkins, rotate 90 degrees left. 10 wide merkins, rotate 90 degrees right. 5 diamond merkins.

Long mosey to the dog park. Split into 2 teams. 6 exercises, 50 reps each. Each PAX must complete all reps before team can move on to next exercise. First team to complete all exercises and a lap around the dog park wins. Exercises: Squats, Flutter kicks, merkins, alt leg jumping lunges, WWII sit ups, Makhtar NDiayes. 1 minute plank recovery.

Mosey to covered pavillion for burpee/merkin varietal 10->1 reps.

Mosey to bball courts. Bear crawl length of court and back. Lunge length of court and back. Duck walk, Crawl bear & broad jump each to half court and back.

Mary: Flutter kicks 30IC, American hammers 30IC, LBCs 20IC, Plank x 2min.

COT: Continued prayers for Job and the Kemp family.

SYITG,

Crawfish

11 PAX swarmed to Stonewall Saturday, August 12, 2017 for the second workout in YHC’s Week of the Mule. Weather was cooperative – mid 70s and clear but very humid. Sun was up. Started at 6:00 on-the-dot as planned.

The 11 PAX were YHC Blue Mule, Deep Dish, Foxtrot, Faulkner, Hambone, Badboy, Cuba Libre, Binary, Crawfish, Blue Mule, Edible Arrangements, and Bagger Vance.

PRE-HUSTLE: T-Claps to the PAX (I believe it was Bagger Vance, Funyuns (who couldn’t stick around for the main workout), Hambone, and Edible Arrangements — my apologies if you were there and I left you out) who shoved off a zero dark thirty with their rucksacks in order to smash a ruckmarch before the thang.

SHOCK-AND-AWE: 10 burpees. Nine chest-to-ground diamond merkins. Eight burpees. Seven chest-to-ground diamond merkins. Six burpees. Five chest-to-ground diamond merkins. Four burpees. Three chest-to-ground diamond merkins. Two burpees. One chest-to-ground diamond merkins. That’s 30 burpees and 25 chest-to-ground diamond merkins. Makes you feel like you are shot out of a catapult! Many PAX still rolling in during the shock-and-awe!

COUPONS: Five coupons. Four are wrapped up bricks, weighing 25 pounds. One is a plate that is 30 pounds – weighs five more pounds but has a nice little handle. All PAX team up in pairs (one odd-man-out team of three) and take command of a coupon – gotta carry that thing around during the whole workout!

Coupon mosey to the stone wall next to the swings.

THRUSTERS AND BURPEE BOX JUMPS: One PAX performs thrusters while other PAX performs burpee box jumps. When the PAX performing thrusters reaches the designated amount of reps for the round, that PAX hands the coupon over to their teammate to perform the designated amount of reps for the round. When both PAX complete the thrusters, side-straddle-hop for the six. First round is five thrusters, second round is 10 thrusters, third round is 15 thrusters, and finally the fourth round is 20 thrusters.

Coupon mosey to the wire fence connected to the brick building.

DRAGONFLYS AND COUPON WALL SITS: One PAX performs 20 dragonflys (back on ground, hands on fence, lift entire legs and feet up and touch the top of the fence, one rep complete when feet placed back on ground, keep legs locked during this exercise) while other PAX grabs coupon and performs wall-sit. Round complete when each teammate has completed 20 dragonflys. Plank for the six between each round. Total of four rounds.

Coupon mosey to the basketball courts.

OVERHEAD ARM CLAPS AND COUPON DUCK WALKS: One PAX performs coupon duck walk while other PAX perform overhead arm claps. A round is complete when the all teammates have performed the duck walk for the designated length of the court. Round one is to nearest free-throw line, round two is to half-court, round three is to farthest free-throw line, round four is full-court. That’s a lot of duck-walking.

Coupon mosey to the soccer field.

COUPON SPRINTS: One PAX sprints with coupon, then hands it to teammate when sprint complete. If you aren’t sprinting, then pick between either preacher-sit or overhead arm claps. Round one sprint length of the soccer field and perform one burpee before returning, round two sprint length of the soccer field and perform two burpees before returning, round three sprint up the hill and perform three burpees before returning, and round four sprint up the hill and perform four burpees before returning.

Coupon mosey back to the start with a quick break at the water fountain.

MARY: 120 four-count Jane Fondas in cadence, switching legs every 20 count. Sounds easy on paper – you try it after lugging those coupons around for 55 minutes and tell me it is easy!

Pleasure leading you gentlemen and I’ll see you in the gloom!

Out

Blue Mule

QIC: Princess Aurora

PAX: Foxtrot-Talks-A-Lot, Crawfish, Deep Dish, T-Cell, Binary, Hambone, Third Person, Edible Arrangement, Huggy (Cincinnati), Hyster (Davidson), FNG Phoenix and the Magic Carpet

THE THANG:

Mosey through the park over to the green space by the handiramp and commence COP, all IC:

SSH x 20
SnL Squats x 15
LBAC F x 10 >
Air Press x 10 >
OH Clap x 10 >
Seal Clap x 10 >
LBAC R x 10
WMH x 10

Mosey over to the soccer field and split into two teams. Teams line up on opposite goal lines. Team 1 performs 15 merkins and runs to opposite goal lines while Team 2 does 15 squats and runs to Team 1's goal line. Each time you meet in the middle, do 5 burpees, and decrease merk/squat count by 1 rep with each run. #crowdpleaser

Slowsey over to the blacktop and do a bit of "prep work" with lunging, sidestepping, and bear crawling around the perimeter of the court. Time for some suicides!

One full suicide x 5 with no rest. 20ct. Here I explain to the pax that this one will be timed. 39" later, I inform them that if we beat it, we're done. If not, more suicides. 35" later and we all exhale.

At this point, YHC decided to make use of the abandoned basketball and try our hands at free throws. Each missed free throw is punished with 5 burpees for the group. This time would be better, right!?

*Miss*

Wrong. After my first miss and those first 5 burpees, we unanimously decided that we'd just add a burpee for each consecutive miss and that the total would reset after a make.

7 misses and 33 burpees later, Huggy hits one to cheers from the rest of us. We then proceed to add a few more burpees as we finish an atrocious 1-12.

15' remain and YHC gives the pax a glimmer of hope (doubtful) by promising to end the workout right there if I can make the 3/4 court shot from the opposite three-point line. Way off.

Indian Run down Kirkwood to Granny White. With perfect timing and perfect execution, I might add, everybody's had a turn when we make it to the handiramp.

Ark Loader with Bear Crawls, Crab Walks, and Frog Jumps, and then head to the jungle gym for 5MOM:

Rev Plank Bridges x 30"
Side Star Plank R/L x 15"
LBCs x 10
Boxcutters x 10
Rev Plank Bridges x 30"

COT/BOM

MOLESKINE:

FNG showed up at 0658 and said Edible Arrangement told him about it and that he was coming. 0700 and no sign of him as we take off, but here comes his truck barreling down Clayton. Thank goodness because we never would have learned the story of his child acting experience in The Phoenix and the Magic Carpet, his new F3 namesake. Welcome!

BULLHORN:

After much discussion amongst The Office regulars, the men of the West End Club are launching a workout at Elmington Park this Monday at 0530. Check Slack for updates and confirmation of meeting spot.

The Office will now convert to a run workout with Hambone taking the reins. 9:00 pace and same launch point for all those interested. The AO will perhaps serve us for special events and CSAUP activities as well.

Continue to pray for the Kemps and Wallaces, and be thinking about Supersonic as he's about to plunge into the joys of fatherhood.

Football season starts soon. Go Tigers.

PA out.