18 men came to lift some bells, and run a little, all the while giving the Q some grief from time to time.
Sister Mary Katherine x5 each leg
2-handed swing x20 oyo
T-bag/prison squat x10 oyo
High Pull L/R x5 oyo
YHC uses phone for 2 minute timer for the following:
1-handed swing R
1-handed swing L
OMAHA!! Two minutes is a stretch for these exercises; YHC was a little over-zealous in the planning.
Change from 2 mins to 1 minute of timer for: (order is a little woozy)
RDL R leg
RDL L leg
Drop em and let’s take a lap around the lot to shake out the hurt.
Shoulder press R
Shoulder press L
Drop em, let’s take another lap
Louganis (with bell) x 10 oyo
Chatting with Fireman Ed prior to 5:30 and heard he was sore from golf yesterday…yep, I said it, sore from golf. Tried to keep it a little easier on those golf muscles this morning.
Pretty talkative group for the most part this AM. Mostly Gummy. Dude takes instruction like I’m giving it in Mandarin. Or is he just giving me grief? Not sure on that, but what I am sure is it is time to move off of that 30 pounder big boy.
Witch Doctor was pushing it this morning, going with the larger 45lb (I think) with grunts from time to time, strong work.
Harley brought out the hand towel but I don’t think he used it at all…maybe weinke needs to be a bit more sinister next time? I know I could’ve used it.
More observations I’m sure, sound off in comments where possible.
Thanks to Frosty Paws for taking us out.
Young Life Mud Run – Sept. 19th
BRR drivers needed
12 men escaped the air conditioned fartsack and decided to enter humid Hydra gloom this morning. As we gathered in the lot, the clock struck 5:30, picked up Skywalker and Marvel, and away we went.
Mosey to outfield on far right next to playground for COP:
As we circled up, noticed GG and Si had joined the PAX, which becomes important later.
Carolina Dry Dock x 30 IC
Low Slow Squat x 25 IC
Mtn Climber x 20 IC
IW x 30 IC
SSH x 30 IC
Get in groups of 3 for some grinders
P1 is doing: jump squats x 30, wide arm merkins x 20, dive bomber merkins x 10 at top of the small track.
P2 is doing: dips x 30, jump/step ups x 20, derkins x 10 at concession area
P3 is running in between stations as timer
Complete three full rotations, gather at concession area
Try more grinder work with concession area as meeting spot, but the Q was quickly discombobulated. Forget that.
Mosey to field for some gassers +/- 75 yards; complete three full down and backs AYG
Circle up for some Mary
LBC x 30 IC
Rosalita x 25 IC
Protractor round robin; every member of PAX calls new angle
End with COP
CDD x 15 IC
LSS x 10 IC
Mtn Climber x 10 IC
IW x 10 IC
SSH x 15 IC
Yeah, again, thanks for GG and Si showing up, made four complete groups of three, perfect for grinders.
Quick groans came over the PAX as YHC called CDDs to start. Couldn’t end COP without some IWs and SSHs though; Skywalker quickly commented that it was good to have some “comfort food”.
Kirk is forever the Larry Bird of the workout. Dude literally sprints between stations with ease, and has a sixth gear like no other on the gassers.
A slight mutiny ensued when we moved to round 2 of the grinders, or so I thought. No, it was just that the instruction was so stupid, no one knew what to do. Quick audible off of that, and go to just straight up sprints. #crowdpleaser
Decided to end with some COP just to see if PAX could recall what we did. Good Hands had it down pat.
Plug, thanks for taking us out brother. Reminding us all that we cannot always make sense out of the insensible, but God will always have the answer. Please continue praying for Charleston.
Always a pleasure men, thanks for pushing it this morning.
F3 Dads Saturday morning, 9am Beatty park, Semi-Gloss on Q
Kirk is starting a WIB style workout at Olde Providence Elem, starting next Tuesday morning; look for pre-blast early next week on website/twitter.
posted on behalf of Floor Slapper
A small and energetic group headed off on this humid morning Circled the school - 20 SS hop, 20 Imp Walk, Circled more 20 Mtn CLimb, 20 Merkins, Circled - 20 squats, 20 lunges To the Track - 4 corners - 15 merkins, squats, jump squats and 5 burpees repeat To the playground - Catch me if you can 10 merkins - around all the baseball diamonds Back to playground - circuit 10 pull ups, 20 dips, 20, Derkins - run to nearest home base, then repeat Jack Web: up to 7 and back down groaning and grumbling Peoples' Chair 1 min, lunge walk People's chair 8 minutes of Mary alternating with merkins: LBC, Bicycle, Dolly, Flutter, Russian Twist Back Scratcher 15 merkins, 14 wide arm, 13 left arm forward, 12 right arm forward, 11 merkins Run around the school and finished
Posted on behalf of the main man IronHorse
15 + 1 FNG dove in the deep end of the pool at Hydra on a beautiful spring morning.
Mosey from the parking lot to the back football field.
* IW x 20 IC
Mosey back to the front field and line up on the cones.
Broken burpees went something like this:
25 deep squats – run 50 yds.
25 groiners – run 50 yds.
25 merkins – run 50 yds.
25 jump squats – run 50 yds.
Plank up until all finish.
* P1: bear crawl to playground, 6 pull-ups, run back.
* (“Mommy, it’s a 2 legged bear!”)
* P2: alternate flutters and dolly’s until P1 returns.
* Rinse and repeat – 2 rounds.
Back to the line: broken burpees as above x 20.
* P1 run to playground – pullups x 6, run to concession stand – step ups x 12, run to light pole – lunge walk x 18, run to start.
* P2 – alternate wide-arm merkin x 10, reverse lunge x 10 until P1 returns.
* Rinse and repeat – 2 rounds.
Back to the line: broken burpees as above x 15
* P1 run to track, CDD’s x 20 at far side of track, return to start
* P2 – flutter x 10, dolly x 10, LBC x 10 – keep going without feet touching ground until P1 returns.
* Rinse and repeat – 2 rounds.
Not enough time to finish the weinke (we’ll save some for next time).
Circle up for 8 count burpees x 15 IC.
Mosey to Parking lot for COT.
In spite of the idle bravado YHC posted on twitter, we had an elder-friendly workout (AARP card tucked in my shoe)— as noted by the loosening of the digestive tracks of some of the pax during mary (#probiotics?). Hops seems to be following TR’s lead and carrying a few ready names around in his utility belt (“Oh, you’re from Ohio? Steak’Ums”) – welcome to Goat Sweater. Good work brother – keep coming.
1. Good chance of a Memorial Day convergence – stay tuned.
2. Saturday night is One Step Race for the Homeless Adventure Challenge 5k taking place at Calvary Church at 5pm. Very family friendly.
A solid three headed monster fought the rain, puddles, lakes, dirt, mud, etc. for the weekly downPainment at Hydra.
Looking for the traditional late comers to OP who pull in on two wheels, none to be found, 5:30 calls, we’re off.
Mosey to field behind school for Warmup, nah, too wet, get back on pavement for:
SSH x 30 IC
IW x 30 IC
CDD x 20 IC
Low Slow Squat x 20 IC
Mtn. Climber x 20 IC
Solid three man group for the Main Event
Sussudio starts with exercise at track (20 squat, 15 CDD, 10 dive bomber merkin)
Puddin Pop starts with exercise at concession area (20 dips, 15 step ups, 10 derkin)
Horsehead starts with run in between as timer (+/- 150 yards)
Repeato x 2 cycles
Mosey over the rivers and through the woods to Foxworth for some hill work
LBC x 30 at bottom
Run to stop sign at top of the hill (75 yards)
Merkin x 15 at top
Repeato x 3 cycles
Hang around for a bit of Mary at bottom of Foxworth
Rosalita x 20? IC
Russian twist x 15 IC
Dolly x 20 IC
Freddy Mercury x 15 IC
Mosey back to main lot and grab some wall
Wall sit + air press x 30 IC
Wall sit + arm circles x 15 forward/15 backward
30 sec Chilcutt
Good times this morning with this group of three. First time YHC has ever been able to actually write the names of the PAX performing exercises in a backblast without having to refer to them as P1, P2, P3, so that’s pretty cool.
I quickly learned that whatever field work was planned in the weinke would need to be quashed (#quagmire), but that didn’t stop us from going through the woods to Foxworth. On the way, HH murmured, “where in the heck are we going?” Thank goodness for the light beaming from Sussudio’s head, saved us from falling into puddles never to be found again.
Both of my fellow stallion PAX were Larry Bird’n it out there, made me feel like Moses Malone. #ISI
Thanks for joining me today fellas, always fun to carve out a weinke on this AO.