What: 4th of July 1776 Games/Challenge
When: Saturday, July 4th @ 6:45 with 8-10 minute Warmorama starting @ 7:00 AM
Where: Walnut Creek Park – 10521 Walnut Creek Pkwy, Lancaster, SC 29720 Walnut Creek Park Map
2nd F immediately afterward
For those ambitious PAX who want a little extra, arrive at Nesbit Park at 6:15 and run the Carolina Thread Trail down to the end (it ends at Walnut Creek Park) for a 4 ish mile pre-run.
It’s gonna be fun, stupid and difficult all at the same time. AWESOME!
See You There!
19 Pax met for a little bit of work at the Body Shop today. I had thought of this workout the first time that we scoped out this new AO. My inspiration was a little simulation of running ammo to forward positions in need. I have to admit that half the time I was running today, I was thinking back to having Drill Instructor Staff Sergeant Green running behind me yelling, “Don’t hurry or anything Recruit Thoms. We have all (expletive) day. Your fellow Marines are only dying while you take your sweet ass time running them ammo.” Of course in that one short narrative there would have been at least 20 F-bomb’s, but I sanitized things here. Anyway, let’s get on with it.
DICCS – Always have to give the DICCS (Disclaimer, CPR Check, Cell Phone Check and Safety Reminder) Done.
A quick mosey around the parking lot and circle up for a quick warmup.
Pair up one gazelle and one Clydesdale. Grab a “shmedium” size rock if you don’t have a coupon. Not a lifting rock, but not a running rock.
Here’s the workout. You and your partner will perform 4 total exercises, 2 sets of each, 25 reps per. You will perform set 1 of exercise 1 and then run the 1/3 mile to the entrance of the school, with your rock or block. At the entrance you will perform the 1st set of the 2nd exercise and then run the 1/3 mile back, where you will perform the 2nd set of the 1st exercise. Repeato until you have completed 2 sets of all four exercises. You will never leave your partner nor your rock/block (ammo).
I did call a mercy audible on the last set of the forth exercise, we were just too short on time unfortunately. Also props to Posse and his partner who were out front the whole time. Also, Cotters to Legalized, good to see you back out brother (even if on crutches).
Cradle to grave…I prayed us out.
Via Tool Time (for his VQ):
Had the honor to VQ today thanks to @Glidah, @Fusebox, and @Brutus for
marketing such a large group. What better way to have your first VQ then with such a
Warm up time:
Started with a light mosey to warm the body up.
20 x Side Straddle Hops
Then 20 x Imperial Walkers
Then 20 x Toy soldiers
Then Calf stretch
Followed by Back stretch
Following our lite warm up we would mosey to our first stage out of 3 stages, on the
way to Stage one the heat started with @Brutus and @Glidah talking smack about
my counting, sure we may have missed 1,2,3 a few times but we got the job done.
Continuing our Mosey @Brutus kept talking so I decided we had to pick up the
pace/workout reps to keep him quiet. 😉
And the sweat begins:
Each PAX grabbed a medium weight rock (what a medium weight rock now I think to
5 x sets of the Following: Working from 10 reps each down to 5
Each set consisted of 10x Curls, 10x shoulder press, 10x triceps (working each round
down from 10, 9, 8, 7, 6, and 5)
Each set was followed with a faster than jog pace up and down the Five Stones
entrance (if I had to guess a ¼ mile maybe)
After complete, rocks were put back in the rock pile and a “slow mosey” (@Ice9
doesn’t know what slow is so we moved at a good pace to the next stage). The next
stage (Stage 2) was at the backside corner lot of the church/school. Each of the
PAX would start at one side of the parking spacing working head on to the next
3 x sets of the Following:
30 x squats
The PAX would then move to the opposite parking spot doing a Bear crawl/ Merkin
Thanks to @Ice 9 we now call this the “Bearkin” (If this has been named already
please call me out on it and its all yours!)
Once on the opposite side the PAX did the following
20 x Bombjacks
So now that we have completed Stage 2 it was onto Stage 3 for the finish line, the
PAX now would Mosey to about where we all parked in the main parking lot for the
The following were completed at stage 3
Run at a quicker than job pace to the first island (about 30 yards out)
Then 5 x burpies and run back to start
5 x big boy situps and run to second island (about 40 yards out)
Then 10 x burpies and run back to start
10 x big boy situps and run to third island (about 60 yards out)
Then 15 x burpies and run back to start
Finish with 15 Big boy situps
And….we were just about done but we still have 4 min on the clock.
The following was done to cool down
Mosey around Mt. Chiseled.
Last two minutes consisted of planks with the PAX!
This completed our workout, everyone was soaking wet by the end with no rain in
sight! Good job everyone keep up the hard work!
Q School – July 25 th (sign up if you have not done so already)
Blood Drive – Fuse Box has enough people now to get the drive going but will need
volunteers to setup and run the drive. Two 2 hour shifts with 2 men at each shift (He needs 4 volunteers)
Pax Challenge- About 8K raised, raffle going on for Laz-Boy Furniture don’t miss your
opportunity for a new couch for the man cave!
1776 Challenge this Sat at Black Hawk. All other Saturday AO’s will be closed to converge at Walnut Creek Park.
Men’s group meeting Monday night to start a new series meeting at Ackbar’s church
(Pizza and Beer)
9 PAX made their way to #F3Skunkworks for some KB work on a pretty muggy, yet clear day, of which there have been few. Here’s how it went.
The PAX was properly disclaimed and took off for a lap around the track without our bells.
We returned to our bells, and proceeded to complete 2 rounds of Upper Body, Lower Body, and Core exercises cycling through in that order. In between we took a lap around the track.
Its’ official, today marks the beginning of the second half of 2020. 17 PAX (including one 2.0) decided to kick it off by making themselves a little stronger. Temperature was acceptable for July 1st but the humidity was @ 100%. YHC broke a sweat just delivering the disclaimer.
Here’s what went down.
Mosey over to the far parking lot for a little warm up.
Warm-Up Exercises in cadence:
Mosey over to the rock pile. Pick your poison and set up in lot next to rock pile.
WAVE 1: Rock/Burpee Set (3 Repetitions)
Return rocks from whence they came. Head down the long straight and over to the Avenue of Trees.
WAVE 2: Avenue of Trees (Triple B’s)
Mosey over to the light post in the middle of the larger parking lot section. During this run, Stone Cold asked if we would be making a detour into the playground sand to do a set of “Sugar Cookies”. Not 100% sure what that meant but am tucking that away for a later Q. Appreciate that Stone Cold.
WAVE 3: Starfish in the parking lot
Plank variations while we wait for the 6 to get in. Last stop, the North Face.
WAVE 4: North Face Loop
Mosey (drag ourselves) back to Launch Point
Just enough time for Freddie Mercuries x20 and then called time. Followed by Countorama, Nameorama, and YHC with the takeout prayer.