Author Archive Phil Gramaglia

Darker Places

10 men arrived for the Weinke at Bagpipe for a cooler time in Darker Places.  YHC was all decorated with headlamp and arm reflectors.  PAX was wondering where they were headed.

Mosey west to a side lot for the warm-up.

15 Side Stradle Hops in Cadence

15 Lo Slo Squats in Cadence (these were not really Slo as Q still working on Cadence)

15 Potato Pickers in Cadence

Turn the corner and stare down 6 islands for a round of BLIMPS.

5 Burpess

10 Lunges

15 Imperial Walkers

20 Merkins

25 Plank Jacks

30 Squats

Hold Plank until all PAX complete.  Mighty_Mite was asking if we were going to hold plank for 7 minutes.

Continue west for 10 Bernie Sanders, run backwards to second tree, then forward back to start for 10 rounds.  Kirby’s fav. There was a lot of chatter for rounds 1-3, then some grunting and complaining.  Then it was quiet.  Olaf gave us a countdown from 10 to regroup.

Head south to Snake Lake (Commish says he friended a snake on the path) for partner work. Round 1. One partner runs lap (.2 miles) and the other does Merkins.  Then swap. Round 2.  One partner runs another lap and other holds Plank.  Then swap.  Round 3.  One partner runs lap, other does Burpees.  Then swap.

Head back towards base, but a few stops along the way.  Stop at the Bernie Sanders hill for a long backwards run all the way up the hill.  Then another stop at 6 island lot for a reverse BLIMP (start with Squats) and then once PAX completed, headed back to base.  Kirby and Midriff closed us out with ab work.

Great job men, but I could have used another 15 minutes to really ruin your legs for the day.  Saved for next time.

COT —blood drive reminder, encouraging all to close out the Weinke with a prayer and Cooter asking to combine the COT moving forward.  Midriff closed us out.

Till next time…….YHC is out.

#420 was the cadence and the prize

The Prep Work

YHC was stoked to get the nod from Tuck on my VQ, but knew the pressure was on.  Have you seen this guy run?  He runs before the run.  He asked the week after I survived his 7 of diamonds Q, so he must of thought I had some skill to lead The Brave.  In full disclosure, I woke up Sunday morning and planned my program and did the workout to ensure the key metrics were met……….minimum 4 miles and 60 minutes of work.  At least that is all that was in my head to accomplish……..There was way more.

The Exercises

8 men arrived for The Brave (several called out by me on Slack) to see what was in store for my VQ.  And thank you midriff for appreciating the call out.  fredo gave a 50/50 nod on the call out….haha.   So we left Gibson parking lot for more space and arrived by the AAA lot.  There was some SSH, Lo Slo Air Squats and Swimmers.  Not sure what that is?  Attend my next Q.  We will do some more.  At this point, 8 fine men, were extremely nervous and ready to question tuck on his choice.  Especially kirby.  The cadence was some of the worst.  soft_pretzel recommended watching some videos on cadence for these exercises.  Yes, in the moment, I was well aware of the poor cadence, but it was too late to step down.  Nor would I.  We did some side stepping on the parking lot lines and lined up for an Indian Run for 1.5 laps around the parking lot.  It was go time.

From there we bolted up Community House, but every two minutes we stopped and did 4 Air Squats, 2 Merkin and 0 Burpees.  Get it?  #420.  Once we reached Johnston Rd, I think there was some feeling of relief from the crew that they were going to get a work out in and everyone was still there……..On the way back down Community House we swapped the Merkin and Air Squats and remained at 0 Burpees.  We turned right after the Hampton Inn and entered the parking garage. I do not recall the exact words muttered by Taco_Stand, but it was something like “here comes the kick to the gut”….he can clarify, but I did feel good after hearing that.  Now it was time for the Burpees.  We did 10 Burpees and 10 Side Lunges rotating the exercises at each turn running to the top of the garage.  On the way down it was 10 Plank Jacks and 10 LBC’s rotating at each turn.  On the main level, there was a perfect lap to get to 50 of each so it was 10 Burpees at turn 1, then 10 Side Lunges at turn 2……..you get it……

At this point, I think the crew was thinking we were headed back, but nope.  There was a perfect hill to sprint up right there in front of us, so 5 sprints up, walk down on the minute.  There was some real Rocky Balboa energy working up that hill and once everyone knew the 5th was the last, it was our fastest sprint.

We headed back at that point still with our #420 cadence and then arrived at the end of the Indian Run to run a lap backwards and then half of lap side shuffle and landed back at Gibson.

After a minute of plank, we did our count, showed respect and said a prayer.  Feedback was then given to me (much appreciated and glad I made it through) in prep for the next Q.  We could not end there, so I invited everyone to the car to grab a 6pk of SweetWater 420 and enjoy for the weekend.

I appreciate the support from the PAX.

kirby

tuck

fredo

war_eagle

soft_pretzel

Wingman

Taco_Stand

midriff

Till the next time, enjoy your #420’s

SweetWater