Author Archive Woody

You Can Do Anything For A Minute

Rolled up with only 2-3 minutes to spare. It was great to see another car (Car-Son) in the lot at Shiloh! Glass Joe rolled in right after me, and we literally started to mosey as our feet hit the pavement. Disclaimer given before we hit the first turn around the parking lot. GJ had his ever present cell phone on his arm and another reminder to “modificate” as needed was given. Low mileage today, so an extra lap around was in order.

COP: (more of a triangle today)

SSH x 20 IC

Imperial Walkers x 20 IC

Hill Billy’s x 20 IC

Windmills (Abe Vigoda pace) x 10 IC

Arm Circles & Tricep Stretches

The Thing:

After a short Q&A with Hairband about what Interval Timer phone app he’s been using, I downloaded one, made up a workout around it and used my solo day last week at Conviction as a try out. It equated to a big ol’ Bucket O’ Suck, PERFECT!

The Intervals: 60 Seconds Exercise – 15 Seconds Rest

  1. Shoulder Tap Merkins
  2. Bomb Jacks
  3. Carolina Dry Docks
  4. Mtn Climbers
  5. Jump Squats
  6. Diamond Merkins
  7. Body Builder Burpees

RECOVER – Plank or run a lap (60 seconds)

  1. Merkins
  2. Jump Squats
  3. Dry Docks
  4. Peter Parkers
  5. Low Slow Squats
  6. Wide Merkins
  7. Burpees

RECOVER – Plank or run a lap (60 seconds)

  1. Wide Merkins
  2. Jump Squats
  3. Dry Docks
  4. Low Slow Squats
  5. Wide Merkins
  6. American Hammer
  7. Freddie Mercurys
  8. Flutter Kicks

YOU CAN DO ANYTHING FOR A MINUTE “TWSS”

The Interval Timer was linked to a playlist with:

  • Headlong Flight – Rush
  • Falling To Pieces – Faith No More
  • Soldier Of 3 Armies – Sabaton
  • Burning My Soul – Dream Theater
  • On The Loose – Saga
  • The Trooper – Iron Maiden

After all that fun, a quick mosey over to the entry way of the school and grabbed some wall, or in this case brick columns.

People’s Chair with arms straight out (60 seconds).

Recover – Stretch it out – Back on the wall

People’s Chair with 100 air presses. #’s 90-100 at a very slow pace.

Mary:

The Dolly x 30 IC

The Back-Scratcher x 30 IC

Heels To Heaven x 15 IC

And That’s A Wrap!

COT/Announcements:

Not much in announcements today. Prayers for everyone down with some sort of sickness, flu or the reemergence of the black death. Thanks to Glass Joe for taking us out in prayer.

Moleskine:

Not much in the way of mumblechatter this AM either. Glass Joe was surprisingly quiet, except for a few well timed “TWSS”. Car-Son just returned from visiting family in Canada, sure he was enjoying the tropical weather back here in NC. The two Canadian bands in the playlist weren’t intentional though, especially since the whippersnapper never heard of the Canadian band Saga… Kids these days… Glad to see some numbers at Conviction! Slots for Q are wide open. I plan on being here every Wednesday, but we do need to watch our numbers. To borrow from US Rep. Hank Johnson, Shiloh Elementary may “become so overly populated that it will tip over and ahhh….capsize!”

D-Day In October

“You all assume full liability for any damage you do to yourself, physically, mentally and/or emotionally! – MODIFICATE As Needed!”

It all started with a mosey around the parking lot and a discussion of how uncreative I have been with re-hashing the D-Day work out from back on June 6th of this year, the 74th anniversary of the landings at Normandy. I spoke up and said that today was the 100th anniversary of the beginning the Battle of the Selle, one of the last of WWI. So today we’ll go “over the top”.

COP:

SSH x’s 20

Imperical Walkers x’s 20

Windmills x’s 10

Hill Billies x’s 20

Some arm circles and triceps’ stretches.

Over The Top: (they hit the beaches of Normandy @ 6:30AM, so we’ll do 6 exercises – 30 reps each)

  1. Regular Merkins – Then bear crawl 3 parking spaces to next exercise
  2. WWII Sit Ups – Then lunge walk 3 parking spaces to next exercise
  3. Wide Merkins – Then bear crawl 3 parking spaces to next exercise
  4. Flutter Kicks – Then lunge walk 3 parking spaces to next exercise
  5. Low Slow Squats – Then bear crawl 3 parking spaces to next exercise
  6. Carolina Dry Docks – Run back to the beginning and repeat

After 3 full rounds, mosey over to the school for some people’s chair.

On the wall, 90* and arms out front while waiting on the six.

3 Recovery Burpees

Back on the wall, 90*  & Air Presses x’s 50

30 LBC’s

Back on the wall, 90*  & Air Presses x’s 75

30 Squats

Back on the wall, 90*  & Air Presses x’s 100

3 Recovery Burpees

Mary:

Heels To Heaven – In Cadence to 20

LBC’s – I.C. to 20

Dying Cockroach – I.C. to 20

The Dolly – I.C. to 20

Rosalita – I.C. to 20 (counted in various languages simultaneously and at the same time)

Announcements:

BBQ at the Scout Hut (Troop 276) on Indian Trail Rd. this Saturday 11-6. Help send some young men to Summer Camp next year!

Upcoming Q’s at Conviction: Crypto the 24th, Espresso the 31st and The Wall Nov 7th

Moleskin:

Great effort by all! Way too many Merkins & Dry Docks for some – MODIFICATE as Needed!

Bullwinkle landed with the second wave in the gloom, but better late than never!

Shepherd just doesn’t like doing situps or even CMB on pavement, always seeking out the turf nearby.

The Wall found out how much 6 exercises and 15 parking spots = a big ol’ bucket o’ suck!

And Crypto was plotting his revenge Q for next week.

We all seemed to get our money’s worth this AM!

Enjoyed everyone’s company in the gloom and an honor to lead!

 

 

 

Burpee Pong

What better way to spend a rainy dreary morning, Burpee Pong!

I’ve been working more hours than I should have and was unsure till late Thursday afternoon if I could make it this Friday. Which means I had nothing planned. But inspiration struck when I was walking in through the garage and spotted a Home Depot 5-gal Homer bucket. And the golf ball?? Well lets just say I’ve never played a round of golf that didn’t involve a windmill. But I have a cat that loves chasing golf balls around the house. Thanks Moose!

COP:

Slow mosey to the end of the parking lot;

SSH x 20

Imperical Walkers x 20

Merkins – Down / up then extend right arm and left leg out, hold for a 4 count, repeat with opposite limbs.

Arm Circles and some Shoulder Stretches

And the rain started, just in time to seek shelter under the awning at the school entrance.

THE THANG (“thang”?, is that really a thing?):

Round One

KB Merkins – Curls – Lawmowers – 2 Handed KB Swings – Overhead Tricep Ext. – Upright Rows

The Timer was a KB Bear Crawl up and back the length on the entryway to the middle school.

At the end of the KB Bear Crawl, the timer gets one shot to place the golf ball into the bucket from about 15-16 feet away. A miss equals 3 burpees for everyone. In, and then a bounce out of the bucket, equals 5 burpees for everyone.

Round Two

Reverse Crunch – Flutter Press – American Hammer – Kettlebell Crunch – Overhead Press – 1 Handed KB Swings

The Timer was a lungewalk, passing the KB under your legs each stride. With another attempt at the bucket.

COT:

Prayers and thanks for Glass Joe’s wife’s recovery. Prayers for Bullwinkle’s Mom’s upcoming surgery.

MOLESKINE

Burpee Pong Score was:

e-Harmony 2/2

Woody 2/2

Bullwinkle 1/2

Snookie In & Out (5 Burpees for all)

With the rain, we were at the right location with overhead cover, but it didn’t matter much, since we were all soaked through with sweat. The playlist was a little Rush heavy, but snuck in some VH w/ Sammy and me and Bullwinkle had a discussion about which version of VH was better. Though nobody mentioned the VH version with the dude from Extreme, understandably so.

Snookie and Hoffa were off in 2 wheeled BMW land, discussing past and present scooters and what Beemer NP, the drummer from Rush rides.

Hair Band & Crypto were ensconced in a Go-Ruck fortress while slinging bells around. I think HB found a new victim for the next Go-Ruck.

That’s all I have, I mean, can remember.

An honor to lead and share the gloom with you guys!

PS, I did try to sink the golf ball in the bucket several times the night before and didn’t nail it once, not once! Guess the 2/2 was the Q-drenaline…