Author Archive Commish

No, more-more-more!

At the Rebel Yell – They cried for NO more – more – more as 13 Courageous Men gathered to Post for this Vintage Smack Down..  Let’s mosey…

Thang

The Day’s Mystery Co-Q’s were no strangers to this group and no strangers to delivering the goods as they brought the BIG BOY toys so everyone could have some extra fun.. Special thanks to Loogie and Mic Check.

COP

Imperial Walker X 10 IC

Low slow squat X 10 IC

Merkin X10 IC

Mountain Climber X 10 IC

Burpees on own X 5

Count off 1’s & 2’s as we split into groups and off we went on our separate ways.

Group 1 Remained at Launch area:

  • Kettle Bell Regime (includes 6 different exercises).
  • Just for fun – we decided to plug in a “Hair Burner” Station..
  • Passionately led by our Mystery Q’s..

Group 2 Moseyed into the Gloom:

  • Ran to Murder Horn – Did some plank on the way to the bottom where we planked again.
  • Headed to the Pool parking Lot for some pull ups X 20 and Dips X60
  • Moseyed back up the Murder Horn. Jump Squats at all lights on way up.  Increments of 2.
  • Circled back for the 6 and planked at the top.
  • Headed back to AO Launch.

Quick 10 Count – Switched groups – Repeat.

Closed out together w/ 5 Minutes of Mary.

COT

Moleskin

Even though we broke into groups – we started together and ended together as Iron Sharpened Iron once again!  Literally – – I am starting to think that Mic Check really likes Hair Burners. I could see smoke coming off the asphalt as he slid that Iron plate across the lot.  Loogie likes playing with heavy things – probably because he is good at it. Doc McStuffins – all I can say is that guy can run –  Whoaaa. I don’t think my dog could catch him and my dog is fast. Frehley’s Comet, Fredo & Chopper posted strong performances – (RESPECT).  Goonie, Heartbreaker, Adobe, Morning After, Black Beard and Cable Guy – looking strong & steady..  As usual – It was an honor to lead this group.

Announcements

Savage Race Saturday, May 13th..  Teams of 4.. Still Time to sign up.

Tootie starting Third F after Maul at Chic-filet Stone Crest. 6:30 – 7:30.  Reach out to Tootie on Slack or Twitter if any questions.  Start Date – Wednesday, March 8th.

Presbyterian Church Providence Rd. Wall Project.  March 18th.  Reach out to Haggis or Frehley’s Commet for further details.

Richard Sheltra Memorial Charity 1K, 5K and 10K.  April 29th.  Reach out to Cheddar for details.

Details

Workout Date – 02/23/2017

Workout Q – Commish

The Commish Show

The Maul was Alive & Kicking this am with some High Energy PAX.  YHC mixed it up hitting on all cylinders to lead a tough and balanced work out.  Strong crew of 17 today.  Off we go.

Thang

Re-Do the American Hammer to ensure we met the high standard expected at an F3 workout.

COP

Imperial Walker X 10 IC

SSH X 10 IC

Low slow squat X 10 IC

Merkin X15 IC

Mountain Climber X 10 IC

Mosey to “Fountain of Pain” for circuit beat down.

Partner Up:

  • 125 Step Ups – partners alternate running around buildings until TTL of 125 is met.
  • 125 Dips – partners alternate running around buildings until TTL of 125 is met.
  • 125 Merkins– partners alternate running around buildings until TTL of 125 is met.
  • Finished up w/ some plank to build core strength.

Mosey to side lot behind Target.  20 hand slap merkins and lung steps along the way.

Partner Bear Crawl & hill run – alternate w/ Mary X2.

Short mosey to “Speed Bump Alley” – run and one burpee at every speed bump(6)

Redo on the American Hammer.  Much better effort the second time.  Good work Men!

COT

Moleskin

Great to workout with the strong Maul crew today.  Fast Guys – Mic Check & Goonie setting a solid pace.  Frehley’s Comet and Triple 7 solid Respect Performances.  Veteran Haggis leading us to do better and to meet F3 expectations and standards. Madame Tussaud providing good feedback..  Saw some new faces out there today.  Keep up the good work men!!  The rest of the gang posted solid efforts..  It was an honor to lead this group.  Iron sharpened Iron once again!

Announcements

Savage Race Saturday, May 13th..  Teams of 4..  Early Bird Discounts ends tomorrow 2/16/17.  It’s gonna be  blast – get your teams set and sign up!!

Tootie starting Third F after Maul at Chic-filet Stone Crest. 6:30 – 7:30.  Reach out to Tootie on Slack or Twitter if any questions and stay tuned for official start date.

The Maul – Another Strong Start To The Day

A Few Good Men showed up this morning for a little beat down but rose to the occasion and posted a strong performance. Iron sharpens Iron once again..

Thang:  Keep it moving…  wasted no time…

COP:  IC – Imperial Walker X15, SSH X 20, Merkins X 40, Slow Squats X 15, Mountain Climber X 20

Mosey to Firebirds wall..  Partner up – dips, merkins, derkins, run circuit X 3 laps

Mosey to Grassy knoll (target side lot) – skip, karioke, pull ups X 10 en route.  Partner up – bear crawl to curb – run up grassy knoll, 5 jump squats at top-return. Partner maxes out on LBC’s.Switch up X 3.

Indian Run back to launch area..  broken up with a quick stop along the way for some hand slap merkins X20.

Grab Wall – Peoples chair, Balls to the Wall, Donkey kicks..Steady pace down the Murder horn..  Mary at the bottom / Mary along the way…  Took it home to launch sit for BOM..  Squid takes us out w/ prayer..

 

Moleskin – Solid work by all.  Greatful to have the opportunity to spend some quality time with a great group of Men..

 

Rebel Yell Back Blast

Thang:  Keep it Moving…

COP

Imperial Walker X 15 IC

SSH X 25 IC

Merkin X 15 IC

Mountain Climber X 10 IC

Mosey to Circuit Training

Circuit:  3 Stations – Dips X 20, Merkin X20, Jump Squat X 20 (3 Rounds) finish w/ plank.  Partner Up – “Push & Resist” 20 yards X 3.  Mosey to Lot.

Lot:  Supine X 30, Hand Slap Merkin X 25.  Mosey to Speed Bump Alley mixing in lunge steps.

Speed Bump Alley:  Suicide Burpees X 6 Speed Bumps.  Finish w/ a mix of Mary.  Indian Run to Wall at Launch area.

Wall:  Peoples Chair – High legs, arm raises X 40, Donkey Kicks X 20 – 10 second hold & countdown on last kick.  Mosey to Launch Area.

Mary – Wrapped it up w/ 5 minutes of Mary.  LBC X 20 IC, Freddy Mercury X 20 IC, Heels to heaven X 20 IC & Russian Twist X 20 IC.

COT

Moleskin:  Got of to fast start and never slowed down.  Had a couple rabbits in the field who set the pace.. The PAX was all business getting it done…  It was a real privilege to lead this fine group.  Excellent work Men!!

Announcements

Site Q Meeting – Einstein Bagels this Saturday @ 8:30 AM.  Encouraged the PAX to Double up Saturday w/ Stonehenge & Da Vinci.

 

 

Anvil Q Swap – January 20, 2016

Thang:

  • Good security presence in parking lot..   Calvary Security and CMPD.  Lock those cars and hide your wallets..

COP:

  • Short Mosey
  • SSH X 25 IC
  • Imperial Walker X 15 IC
  • Merkin X 15 IC
  • Slow Squat X 15 IC
  • Mountain Climber X 15 IC
  • Mosey to Shelter/Lot

Shelter/Lot: 

  • Partner up – 200 TTL Dips – partner runs 200 yards – switch up – plank when done.
  • Partner up – 200 combined Derkins/LBCs – partner runs 200 yards – switch up – plank when done.
  • Peoples Chair – Leg and arm raises
  • Balls To The Wall (20 second down count)
  • Donkey Kicks X 20

Indian Run to Hill / Rock Pile:

  • Grab Rock – arm curls X 20 (2 sets) – arm presses X 20 (2 sets) – 40 intermittent slow squats.
  • Run Up Hill – Lunge Step Down – Bear Crawl back up.
  • 20 yards bear crawl / 20 yards inch worm in lot.

Mary:

7 Minute of Mary.  Each man led an exercise IC.  All your Faves…

 

COT

Moleskin:  Warm Welcome by the PAX this morning.  Everyone came ready to work and get stronger.  Iron sharpens Iron once again!!  Snowflake took us out w/ prayer.  Enjoyed it!!

 

Announcements

Family Picnic and Hike 1/23 at Anne Springs Close Greenway Haigler loop. Weather questionable.. stay tuned should the plan change.