Tag: Mr. Pancake

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Simple Instructions

AO: iron-giant
Q: hambone
PAX: Mr. Pancake, Dilbert, hambone
FNGs: None
COUNT: 3
CONDITIONS: 36 and raining

WARMUP: Simple .2 mile job

THE THANG:

(NOTE: all sandbags were 60, 70, or 80 lbs. Sandbag rotation command in effect)

1, 2, 3, …, 13 of:
Merkins
Sandbag Deadlifts
Sandbag Squats

1, 2, 3, …, 10 of:
Dips
Squats

1, 2, 3, 4, 5, 6, 7 of:
Sandbag lunges
Sandbag pulls
Hangs

Head back to the end for:

45lb plate drivers
45lb overhead hold

MOLESKINE:

1. Harder than YHC thought; workout was meant to be relatively easy. First round was supposed to go to 15, but I happily modified.
2. Dilbert uttered “I want to go back to bed” (paraphrased) during the 6th set of sandbag pulls. That’s the closest I’ve seen a man leave a workout and literally go back to bed since Poppa Lock did it at bomber.
3. Mr. Pancake showed no quit, but perhaps some regret.

ANNOUNCEMENTS: noneya

COT: Prayers for Station Camp (location may be wrong) girl paralyzed and trampoline park. Life changing, and not in an easy way.

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Secret Q School

AO: the-castle
Q: hambone
PAX: Mr. Pancake, Strutter, Steely, Space Baby, Brown Slip, hambone, Brad!
FNGs: 1 Brad!
COUNT: 7
CONDITIONS: Not cold enough for gloves

WARMUP: A little bit of mosey, a little bit of merkins, a little bit of squats.

THE THANG: Head to the tennis courts–bear crawls, lunges, backwards running, side shuffle, more bear crawls

Run to playground and do a pull up

Get sandbags out of car, line up behind Q, and do pulls at 80lbs and 60lbs.

MOLESKINE:

1. Strutter rejected the tombstone. Good metaphor.
2. Brown Slip being back after being sick was fantastic. He might be the next bear crawl champion.
3. Mr. Pancake tricked his friend Brad into coming all the way up from Lebanon (not the country).
4. Space Baby was not much challenged by the running, but the sandbags were hard (ok I made that up–those weren’t hard for him either).
5. Steely missed the pre-run, but we had a great conversation about diesel engines at coffee.

ANNOUNCEMENTS:

You missed grow school by coming to this workout

COT: the usual

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Disciplined Running +

AO: the-discipline
Q: hambone
PAX: Butterfingers, Mr. Pancake
FNGs: None
COUNT: 3
CONDITIONS: BALMY

WARMUP: .25 mosey

THE THANG: Running, pushups, pull ups, more running. We tried to touch all of the pavilions multiple times. Whopping total of 2.10 miles of sweat.

MOLESKINE: “ohhh that was kinda hard”

ANNOUNCEMENTS: n/a

COT: prayers for a solid week, thankfulness to God for the day we get.

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The Discipline Runs

AO: the-discipline
Q: hambone
PAX: Mr. Pancake, Butterfingers
FNGs: None
COUNT: 3
CONDITIONS: Colddddd

WARMUP: ha

THE THANG: 1.5 miles of running and arm work

MOLESKINE: bundle up

ANNOUNCEMENTS: n/a

COT: prayers for a great week

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The Pain Clock

AO: the-castle
Q: Strutter
PAX: Pep, Brown Slip, Mr. Pancake, The Merchant, Strutter
FNGs: None
COUNT: 5
CONDITIONS:
Chilly, but then sweaty.

WARMUP:
20 IC SSH
10 IC Vegetable Farmers
10 IC IW
10 IC Abe Vigoda

THE THANG:
A short Mosey to the hill.

MOLESKINE:
Not only do I care about the fitness of the men of the Castle, I also care about them remembering to fall back tomorrow night. I am hopeful that the soreness from today’s workout will be a reminder for them.

ANNOUNCEMENTS:

COT:

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Whistle Stop Tour

AO: the-castle
Q: Barney , Chunks
PAX: Steely, Brown Slip, Pep, Strutter, Mr. Pancake, hambone, Anthony, Bobby, Jason
FNGs: 3 Anthony, Bobby, Jason
COUNT: 11
CONDITIONS: Perfect

WARMUP: Burpee Apocalypse. Mosey by the pond to parking lot, commence burpee apocalypse starting at 10, down to 1, led by Chunks.

THE THANG: Q turned over to Barney, counted 1s & 2s. 100 merkins, 200 WW1, 300 squats, interrupted by 5 whistle stops of 5 burpees each. While one PAX is working, other is running up the hill to stop sign and back. Upon completion we did a mosey back to shovel and finished with 20 flutter kicks and a stargaze.

MOLESKINE:

ANNOUNCEMENTS: upcoming Bourbon Chase.

COT: fall break travel.