75 degrees and muggy greeted the 4 PAX who posted this am.
It was unanimously agreed that eating poorly leads to irritable bowel syndrome when you run.
PAX: Donuts, Bagger Vance, Black Lung, Ludwig
World Cup Westeros 7/2/2018
Apologies for the late backblast.
PAX: Third Person, Right Said, Vector, Crab Legs, Hi -Viz ,TCell, Hambone Voucher, En Fuego, Baptist, Rocket League (FNG)
QIC: Pop-A-Lock
Met at the new overhang/awning for a oddly-shaped circle warmup. It’s World Cup season, setting a theme for a wet and wooly Westeros.
Disclaimer
Stuff. There were BAC, Seal claps, and other festivities.
THANG
Mosey to the field.
Forward, Reverse, Side shuffle, and Criss-cross halfway across the field. 3 burpees when you get there, 3 when you get back.
Quick mosey to recover.
4 full on sprints, one burpee at each end.
Mosey around the big field to recover.
Now that we’ve warmed up, time for soccer. Heavily modified Indian run – pax space out. Man in back dribbles the ball in between each pax. When he passes you, do three squats. Otherwise do SSH. Got through the line once before it was time to move on.
Next we move to the grinder portion. PAX count off, then partners do 15 Death-by-froggers. This entails PAX 1 in high plank, PAX 2 jumps over, crawls back underneath, does 5 merkins, then flapjack. Did in sets of 5. Total body crushing exercise.
Another modified Indian run – pax in back dribbles ball to front then leaves it for the back. Do around the field a couple of times.
Mary
Circle of love. All PAX in high plank. Pass soccer ball between pax. Every pass you do one merkin. If you miss you do 3 burpees. Halfway through switch to crab position. Pass with the feet. Every pass do 3 Alabama prom dates.
Done!
Props to Hambone for the very appropriate Rocket League moniker for our new, fast FNG.
SYITG,
Pop-A-Lock
Round of 16
PAX: Bowflex (Willy Loman), Tiny Dancer, Prevac, Dilly Dilly, Hambone, Cowboy, Blue Mule, PSL, Big Stick, Brother-at-Law, CCR, Donuts, Dupree, Venus, Edible Arrangements, Big Bang (Ruck), Funyuns (Ruck), Bagger Vance (Ruck)
QIC: Floppy Disk
A pleasant 70 degrees met the 16, err… 19 determined redpillers this am at Sir E. It looked like it might be a smaller group, but 5 rolled in hot just before we started our mosey. BV, BB, and Funyuns were there, but they were doing their own Ruck workout this morning. Figure 8 (almost) mosey around the church, then circle up for some warmup.
Disclaimer
CoP (all IC)
SSH x20
Imperial Walkers x15
Good Mornings x10
Hop Kicks x11 (for CCR)
Willie Mays x10
Mountain Climbers x10
Plank Jax x10
BaC F x10
BaC R x10
Cherry Pickers x2 (for Big Stick)
THANG
Count off 1-4. 16 made for 4 round groups. Head to the playground.
Group 1: 10x Pullups
Group 2: 20x Merkins
Group 3: 20x Dips
Group 4: 20x Inverted Rows
Move to the next station once complete. We did 3 total sets varying the Merkins with Derkins and Diamonds. Plank/wait. All in. Head to the chains!
3 sets of: 20x single arm bicep curls, 20x single arm upright rows.
Head up the steep hill to the big lot for some 4 corners work. Bid adieu to Prevac. Each exercise done for roughly 90 seconds, then mosey to the next station until all stations completed.
Group 1: Burpees
Group 2: Jump Squats
Group 3: Carolina Dry docks
Group 4: Freddie Mercuries
Mosey back to the start, pick up BV, BB and Funyuns for a little Mary.
Mary
1:00 Low Plank
2:00 various stretches (a real crowd pleaser): Piriformis, Lower back, Hips
5x Burpees OYO
Done!
Twas a pleasure as always to lead this am.
MS
Great to have Bowflex from Knoxville out with us. He offered a free beatdown in return for today’s workout in Knoxville. I’ll be there in a couple of weeks so I may take him up on it. Hopefully BV, BB and Funyuns got some good Ruck work in this am. They looked sweaty enough, but it’s possible they just walked to Tidy Cats house and used his hose.
BH
Warpath and Tin Can ruck coming up on 7/21. Check Slack for deets. Think about signing up for the St. Jude Half-marathon/Marathon and joining/supporting the Kemp’s team, Team Job. Details here: http://fundraising.stjude.org/site/TR/Heroes/Heroes?pg=team&fr_id=88563&team_id=221922
SYITG,
Floppy Disk
TABATA THIS
When: 7/9/2018
QIC: Grisham
The PAX: 21 men started the week off right. Pax included: Brother-at-law, CCR, Skid Mark, Vegemite, Edible Arrangement, PSL, Juan Valdez, Accounts Receivable, Lewd Wig, Holler back girl, A-Fib, Floppy Disk, Dine ‘n Dash, Too Tall, Black Lung, Big Perm, Reefer, Dilly Dilly, Doughnutz, Bagger Vance, Grisham
Beautiful morning. Low 70’s and not nearly as muggy as it has been.
Warm Up:
- Ginder PT (SSH / Squats / SLDL / Lunges / Shoulder Circuit / Car. DD / ‘Mericans / Supermans / Sit-ups / Car. DD
THANG:
Part I – Strength Work:
- Every 2 min for 4 rounds – 8 HSPU / 8 V-ups
- Grab a coupon. Partner up.
Part II – Metcon – TABATA:
- For this TABATA we did 20 sec of work, 10 sec rest, then partners flap jack
- (1) Row / sit ups with coupons
- (2) Pull ups / clean thrusters w/ coupon
- (3) Box jumps / burpees over coupon
- (4) Toes to Bar / KB swing w/ coupon
- (5) ‘Mericans / Supermans
REturn Coupons and mossey to circle – American Hammers X 15 & REv. Crunches X 15
MOLESKINE
Great work this morning. Hope everyone has a great week.
1776
QIC: Noble Virus
PAX: Noble Virus, Iditarod, Schnitzel, CDL, Aristotle, Yosef, Woodshed
Warmup lap around the square with a Mozy, cherry pickers and politicians.
7 merkins- 4 sets in honor of July 4th
17 burpees and 76 LBCs in honor of 1776.
Mozy to the parking garage
Bear crawl up the incline with 17 burpees in the middle
17 Star planks (opposite arm/leg reach)
76 Side Straddle Hops
Mozy to the courtyard
17 burpees
17 box jumps
76 American Hammers
Mozy back to the square
17 burpees
Circle of Fire
Modified Indian run, PAX in the back dropped and did 8 burpees to complete the set of 76. Remaining PAX lunged, bear crawled, broad jumped instead of running.
7/2/18 – The Purple Cow
Felt like a sauna as we got after it at The Purple Cow. 5 HIM got better in the heat and humidity this am.
PAX: Boone’s Farm, Ponzi, Offshore, FNG – Backlash (Jon Watson), Umbrella
QIC – Umbrella
Mosey to Granny White Park and to the tennis courts for:
WOR
SSH x 20
WMH x 10
GM x 10
BAC Forward x 10
O/H Press x 10
BAC Reverse x 10
Tempo Merkin x 10
Slow N Low Squat x 10
Thang:
Mosey to pedestrian track around perimeter of Granny White Park. Mosey was continuous for two laps with stops for the following every ~200 – 400 meters:
Stop 1 – 5 burpees – continue mosey
Stop 2 – 5 burpees, 10 merkins, mosey
Stop 3 – 5 burpees, 10 merkins, 15 LBC’s, mosey
Stop 4 – 5 burpees, 10 merkins, 15 LBC’s, 20 CDD’s, mosey
Stop 5 – 5 burpees, 10 merkins, 15 LBC’s, 20 CDD’s, 25 squats, mosey
Stop 6 – 5 burpees, 10 merkins, 15 LBC’s, 20 CDD’s, 25 squats, 1 min high plank, mosey
Stop 7 – 5 burpees, 10 merkins, 15 LBC’s, 20 CDD’s, 25 squats, 1 min low plank, 35 American Hammers, mosey
Stop 8 – 5 burpees, 10 merkins, 15 LBC’s, 20 CDD’s, 25 squats, 1 min alternating arm planks, 35 hammers, 40 air presses, mosey back to parking lot at BMS for 10 Good Mornings to finish it off.
PAX performed valiantly. 2 laps of The Purple Cow completed exceeding 2.5 miles, T-Claps for FNG Backblast who was suffering from disk problems in back but toughed out the work for his first post.
Prior to closing out COT, we discussed a quote I keep on my desk that states the following:
“The finish line of comfort and the starting line of growth look an awful lot alike.” – Dan Klein
Whether we are looking to grow spiritually, in our marriage as husbands, as fathers, as leaders, or physically; we must push through discomfort to allow real growth and progress to take hold. The PAX of The Purple Cow got stronger today and pushed through the finish line of comfort. Challenge going forward was to determine what other area of our lives to we need to push through comfort to be the men God is calling us to be.
God Bless,
Umbrella
Poor Planning but Fun Times
- Nice sticky warm morning
PAX: 21 Pax: Nightcrawler, Sinestro, Kilmonger, Princess Aurora, Cowboy, Casual Friday, Blacklung, Donuts, Porcelain, Hambone, Bagger Vance, Brother-at-Law, Toga, Hot N Ready, Red Skull, Skid Mark, Pop-a-Lock, Dilly Dilly, Dr SmartT, Big Stick, and myself.
5:30 kickoff
Disclaimer given en route with a light mosey to some soft, padded, dewy grass.
WOR:
Windmill x10, Good Morning x10, Imperial Walker x10, Willy Mays Hayes x10, LBAC x 10 each way, Merkins x10
Get After It:
Indian Run around the main building. PAX do 5 Merkins prior to beating feet to the front. Then stopped at the Ball Field for some Front, Back Go’s (Merkins, Flutter Kicks, Sprints on command), Tunnel of Love (low crawl under PAX), and Crowd Surfing. It was at this point Q realized he did not pace his exercises well enough and had 15 minutes to fill. Resorted to Plan B and pulled out the playing cards. Diamonds – Squats, Spades – Hillbilly Walkers, Hearts – Crab Legs, Clubs – Merkins, Ace – x35 dealer’s choice. Due to consistent shuffling of the deck, many many Merkins were performed.
BH:
413 last day. Wolverine and (Kingpin? Snoopy?) are already hard at work. Our remaining Marvel heroes begin work soon. Our pride, encouragement, and prayers will follow them. AO will be closed for a month. See Q signup sheet for future dates.
July 4th pig roast and fund raiser for Team Job on Smartt in The Shire…hit up slack for RSVPing
TN Can Ruck on 21 July
June 26 – Sir E – Honoring Zachary Tellier
PAX:
Dilly Dilly, Spiderbite, Pope, Vegemite, CAPSLOCK, D’mish, Too Tall, Frugal McDougal, Big Stick, Yard Sale, Frogger, Edible, Bagger Vance, A-Fib, Skidmark, Umbrella, CCR, Floppy Disk, PSL, Razor
QIC: Umbrella
WoR:
PAX moseyed to top of hill for:
SSH x 20
Good Morning x 10
WMH x 10
BAC Forward x 10
Shoulder Press x 10
BAC Reverse x 10
Tempo Merkins x 10
Slow & Low Squats x 10
Thang:
10 Burpees
Run loop
10 Burpees
25 Merkins
Run loop
10 Burpees
25 Merkins
50 Lunges
Run Loop
10 Burpees
25 Merkins
50 Lunges
100 LBC’s
Run Loop
10 Burpees
25 Merkins
50 Lunges
100 LBC’s
150 Squats
Run Loop
If finished before the rest of PAX, help those that are struggling finish their last segment.
Mary:
20 – AL Prom Dates
25 – Flutter Kicks
15 – Makhtar N’Diaye
1 minute Lanny Lou
Today we honored Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan.
The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.
Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.
After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.
“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”
Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.
Thank you for the opportunity to lead you men this morning.
God Bless,
Umbrella
“Warren” at Slamberry
Record 12 Pax showed up for another Slamberry workout.
PAX: Bagger, Grisham, Dilly Dilly, Tampa, Funyans, Big Bang, Ebola, Numtux, Edible (prevac), Donuts, Rosemary, and Greasetrap QIC.
Started off with a short mosey and circle up for warmup. Fast paced warmup with lots of squats and shoulders to get everything warm.
Explain exercises and proper form by Dilly Dilly to make sure no one got hurt. 10 reps of each exercise, low weight to get warm and then load the bars up and start the clock.
For time: (25 min cap)
2 Rounds of the following:
Run 400m
20 overhead squats 95, 85, or 65 weight
20 push press 95,85, or 65 weight
20 KB swings 70 or 53 weight
Run 400m
16 Wall balls 20lb balls
16 box jumps 24″
16 lunges 80 or 60 sandbag
If you had doubts on how hard this would be, those doubts quickly left. The squats suck!
Last 5 min everyone grabbed 20 or 25lb of weight for the beach body.
20- V Ups w/weight
20- American hammers w/weight
20- Donut relaxing stretch
20- V Ups w/weight
20- Good Mornings
Great workout boys. If you haven’t experienced a Slamberry workout, what are you waiting for? No need to have weights, we have covered for up to 16 Pax.
No thanks to Calfkiller making my workout exceptionally hard by showing up on my back porch late last night with two other guys carrying cigars and bourbon. For some reason I didn’t see them post this morning…
Logging In….
Hot and humid but a little bit of rain at beginning to cool us off. Wolverine of the current 4:13 strong class stepped up to VQ with YHC.
Pax: Wolverine co-vq, Porcelain co-q, red skull, bagger Vance, PA, casual friday(FNG), kingpin aka snoopy(lifo?), reveille, toga, skid mark, pop-a-lock, sinestro, night crawler, venom, killmonger, hot and ready, vegemite, umbrella, donuts, dilly dilly
Warmarama: Wolverine led us off with a swift mosey down and up the stairs then to the softball field. Disclaimer administered by Porcelain. Wolverine cycled us through good mornings, merkins, squats, and a final round of good mornings.
The thang: Wolverine took charge in setting up the first exercise by calling for everyone to buddy up. Set up a Dora variation with partner sprints to the outfield fence and back to the dugout bench where the exercises were 100 merkins, 100 step-ups (both legs = one rep, and 100 sit-ups.
Porcelain picked up a mosey back back to the basketball courts then established a last man up Indian run out and back. It was a setup for log training. Broke into a short and tall groups with 4:13 pax in charge. Demonstrated lift with tall team on the first log aka telephone pole. The team managed to get up to hip simply enough but struggled with 10 pax to shoulder so YHC called the short team on the log as well and repeated 8 reps of shoulder to overhead as a full workout before carefully crushing but not breaking toes on the down. Foregoing further pain on the log for safety’s sake.
YHC set up 11’s on the basketball court with 10 burpees on the far end followed by 1 jump squat on the near end and continuing OYO. Called 11’s short around 2/3’s through to keep time for Mary as I wanted to give more of the 4:13 pax time to lead.
Mary: Around the circle for 20 reps of abs decided on and cadence called by the 4:13 pax. Wolverine led off with sit-ups. Peter Parker’s were called by night crawler. We all were feeling a little fog of war at that point so all was well with Venom finishing it off with squats.
Welcome Ed aka Casual Friday that is helping out our brothers in the evenings with a support group.
A little tailgate coffeeteria was had with PA, toga, red skull, pop-a-lock, venom, Wolverine, skid mark, vegemite, umbrella, and porcelain.
Reveille on Q next week for the last stronghold workout before this class graduates to take on different jobs around town many involving construction. Come by to give them a great send off. If you have never been in on a Reveille workout get ready for some pain.