7 men gathered (O’Tannebaum, Cage, Quill, Smokey, Lex Luthor, McGee, & Alf) at The Matrix this morning to get a little work done. 5:30 hit, my disclaimer was a bit limited but, I think everyone got the point. Mosey down the sidewalk to the Korean church and some nice smooth asphalt for COT.
Typical COT stuff. Merkins, planks, Mountain climbers, plank jacks, and lunges.
Mosey down to the next neighborhood with 2 traffic circles. Run down and around that circle with 5 burpees. Back down to this circle for 30 merkins. Repeat 6 times, dropping the merkins to 25, 20, …. Burpees stayed at 5.
A little Mary and then hit the fountain on the way out for step ups and dips.
Stop at the neighborhood next to the school run down the road and 10 sit-ups at ever street until the end. 10 Heels to heaven at every street on the way back.
Back to the school playground where everyman had their own space. 5 pull ups, 10 squats, 5 times through.
A little mary finisher.
Moleskine
Pop Tart slotted me in to Q this AM. First time in a while I have Q’ed The Matrix. He said he wasn’t going to be there because he was a bum. Or maybe he said bum knee. Either way.
AARP cards were flying up and down the streets this morning! Strong work by the 4 respects in the crew. Smokey tricked McGee into less merkins during the merkin/burpee set as a way to keep up with him. #Veteran.
I haven’t seen Quill in a some time. Glad he’s back out after some Achilles issues and then the ‘Rona. Made me think that I haven’t done enough on my end to pull guys back in who may be struggling with motivation post lock down. Who else is missing from the Gloom out there. Let’s track them down and get them back out!
Thanks to McGee for the takeout.
-Alf
Iron Pax starts this week. It’s a little warm up taster. Come out to WAMRAP on Wednesday and give it a go.
Started with a mosey and 10 pax to kick off ignition. I brought to the table two options, I really wanted to head to my house and do some hill work with kettlebells but far too often there are two many pax to do anything with coupons, especially since we strive not to share gear. Option one was a AMRAP with rocks around Culbertson and option two was my house. After the warm up we lost Carbload and Dancing Bear so option 2 became the go to.
The Thang: Mosey to my house, grab a kettle bell. 30 swings, 20 Goblet Squats, 10 each leg hamstring things. Between each run to the bottom of the hill and back. then 10,20,30. Mosey back stop for some mary at entrance, school and then back at warm up area. Catch the Flash crew and then mosey around till we landed around 5.8Miles and finish with some AH.
Molskin: This pax is like feeding wild animals. Can’t give it enough, they will take everything you can’t beat them with. Tool Time led the pax today. There was some complaint about sub- 7 Miles on the way to and fro, this is because ICE and Tool time pushed the pace. Gerber found his stride as he usually does and Hollywood always works hard. Bottlecap pushed through some back pain while Ice added to his. Easy and I found a strong pace and got the heart rates up. Good morning!
Announcdments:
IPC- Week 0 Starts today
Christs Closet- Moving bins this Saturday immediately after morning work out.
The Thang
DiCCS given, let’s roll …
Warmup run over beside tennis courts, SSH, Imperial Squawkers, Mtn Climbers, Peter Parkers, Calf stretch …
Exercise at top & bottom of hill, approx. 200 yds apart, Every exercise was 15 reps (2 is 1)
1 Hand release merkins/Bonny Blair(speed sktr)
2 LBC/Mike Tyson’s
3 Scorpion drydocks/Monkey humpers
4 Dorothy hurleys /Walking Lunge squat
5 Run back to Rudy’s shed (3/4 mile)
6 Wall sit air presses, Variety of Merkins
7 Back to COT for BB sit-ups, flutters and end with 30 seconds of Have a nice day!
Moleskin
Always honored to lead you guys. Big group, no way I can call everyone out, but a few notables include:
Announcements
YHC took us out!
YHC has Q’d many a bootcamp workouts but this was his first gear Q. Mighty Mite and Voodoo have been dedicated gear Q’s and have handled a majority of the gear workouts so it was only fair that some of us freeloaders step up to Q and give them a break. Anyways all it is is swings with a couple of other exercises thrown in…how hard can it be right? That is partly true but there are still lessons to be learned (more on that later). So after some pre-workout jump roping by Wild Turkey and stretching by Uncle Leo the clock hit 5:30 and it was time to get started. A brief disclaimer was followed by a brief warmup of SSH and small/big arm circles and then to the main event.
The Thing:
The overarching plan of the workout is to get 250 swings in generally broken out over 5 rounds with other exercises tossed in.
1st set = 20 swings + 10 plank rows each side + 8 goblet squats over a 2:20 minute span
2nd set = 20 swings + 5 presses each side + 8 KB lunges each side over a 2:20 minute span
3rd set = 10 swings + 10 offset merkins per arm + 6 KB chippy crosses over a 2:20 minute span
Repeat for 5 rounds
The thought was that the main event would take 35 minutes leaving about 7-8 minutes for carries and core work. What actually happened was YHC paused the workout from time to time to allow for more recovery time. My official statement is that some of the guys that were using heavier bells and taking the time to use proper form were finishing with just a few seconds until the next set. More rest/recovery time is needed for that so YHC audibled for additional recovery time. The truth is YHC didn’t want to be that guy passing out at his own Q so the unofficial statement is that YHC needed some additional recovery time. Anyone that says gear workouts are not cardio workouts…pfffffftttttt whatever. Once the main workout was done there was a little over a minute left so 1 minute of elbow plank took us to 6:15.
Moleskin:
The lesson learned here by YHC was to back down the additional exercises. Since the swings were broken out over 3 sets, adding 2 exercises to each set eventually took almost the entire time allotted per set. When I went through a set in my garage it worked out but what I didn’t take into account was how on sets 3-5 the timing slows down. Regardless, it kicked YHC’s butt and hopefully everyone else’s too. When we finished the tabata timer lady who lives in my iPhone stated that we completed our workout in 39 minutes and 45 seconds which Beetlejuice quickly added there’s the name of the backblast.
I am a child of 90’s and early 2000’s alternative rock so the playlist was from this genre. Some hits that people knew along with some deeper cuts that are my favorites. The playlist:
Beastie Boys – Sabotage
Diffuser – Karma
Foo Fighters – Best of You
Incubus – Pardon Me
The Killers – When We Were Young
Kings of Leon – Black Thumbnail
Rage Against the Machine – Bulls on Parade
Silvertide – Ain’t Comin Home
Tantric – Down and Out
Live – Iris
12 Pax including Mermaid’s 2.0 Samuel, ignored the #FartSack for some of O’Tannebaum’s old man strong Q this week.
Warm up jog down gravel road around flag circle and back to parking lot for warm up and meet Joker! SSH, Merkins, Peter Parker, Parker Peter, Planks, LBCs, IW
4 X 4 x 4: 4 light poles 4 exercises reps = Increasing multiples of 4
4 burpees, 8 Merkins, 12 jupsquats, 16 heels to heaven
Trees: Mosey our and Side lunge alternate legs with bear crawl in between (Proehl exhibited serious quality) all the way to front of church. Run back down line of trees and over to ‘grassy knoll”. where we had to detour to front circle due to “high risk” patrons loitering in the artificial turf common area.
6 minutes of Mary with guest Q McGee–Great fun and good for you.
We then moseyed over to the parking lot with the islands for The Beast: HAND RELAEASE MERKINS, JUMP SQUATS, LBCs, MTC, DRYDOCKS, BURPEES
The Pax then gathered up and headed back to the launch point, THE END.
Moleskinny
Announcements:
17 strong ran across the street and up to top of CC’s parking deck for our warmup. 15 each of side straddle hops, imperial walkers, low slow squats, mountain climbers, and Peter Parkers. Back down to the entry of the parking deck for the first series which started with 5 burpees, then a run up the first long ramp, 10 hand release merkins at the top, back down ½ way and around to the second long ramp for 10 big boy sit-ups, then a run to the top of the second long ramp, another 10 hand release merkins, and around to the top of the eastern stairwell for another 10 big boy sit-ups. Back down to the parking deck entry, repeating the series three times in total. After completing the third series, went down the western stairwell and across to the rock pile. Each, or some, grabbed an appropriately sized walking rock. Then back to the bottom of the western stairwell with our rocks where we started with 5 squats, ascended the stairs to the top of the deck, then walked to the center stairwell doing rock curls, then descended the center stairwell, 5 squats at the bottom, walked to the third stairwell doing presses, 5 squats before ascending to the top, walked to the center stairwell doing triceps, descended that stairwell, 5 squats at the bottom, walked to the starting stairwell (western) with rocks above head. Attempted to repeat this series one more time. A quiet group of protesters modified at the bottom of the starting stairwell for Mary’s instead of a repeat while those dedicated rocksters marched on for another round. But the Q’s timing was off and, so only ¾’s of the second round was completed before reconvening with the protesters and returning the rocks and running back to the starting parking lot 2 minutes late. Maybe this would be a better 1-hour routine instead of a 45-minute weekday routine. Still, all 17 survived. Closed with role call, announcements, and a prayer.
DiCCS given
Warm Up
Mosey up to Kensington Rd and back down to traffic circle. Circle Up. Moroccan Night Clubs, Jimmy Dugans, Calf Stretch, Upward Dog, Right knee to right elbow, left knee to left elbow, 20 merkins
The Thang
Mosey to start and grab your Coupon. With Coupon in tow mosey up to school to playground yard. We did the following:
10 reps of exercise, run length of the yard and back, 20 reps of exercises, run length of yard and back, 30 reps of exercise, run length of yard and back. Coupon Swings, Military Press, Curls. Keep on running length of yard until 6 is in.
50 LBC’s on your own.
Back to 10/20/30 rep and run circuit, this time with Coupon Squats.
40 Flutters on your own.
Grab Coupon and Hold Over Your Head. Mosey 50 yards. 10 Burpees w/ Coupon. Mosey another 50 yards with Coupon overhead. 10 Burpees w/ Coupon.
50 LBC’s
Mosey to start with Coupon overhead. leave coupon at start.
Mosey to traffic circle for some web action. 1 Mike Tyson, 4 Jabs. up to 10 Mike Tysons IC, 40 Jabs.
Mosey to start. Here is where Popeye stepped in as YHC was on the verge of passing out. 15 Big Boy Sit up w/ Coupon and press overhead. Once I came about, I audibled and we went for some running.
10 Bobby Hurleys, run to traffic Circle, 10 Bobby Hurley’s, run back to start. Repeat 3X. In the middle of this exercise Mad Dog called us back to COT to put Coupons on the curb as traffic was coming into the park. It was also a nice break from running.
Time Called
Moleskin
Good work by all, everyone pushed hard. Jwow, Mad Dog and Tanyatine out front leading the pax. Decent mileage today considering all the coupon work, most got in between 2.8 to 3.2 miles.
Annoucements – Beginning next Saturday 8/29, Homecoming will converge at Commitment (Nesbit) for the 2nd annual running of the Iron Pax Challenge. Mash will also converge at this site. Blackhawk will remain open and partake in a regular bootcamp. This schedule will be in effect through the weekend of 9/26.
Labor Day 1 Year Anniversary Convergence at Cuthbertson Middle School.
Blood Drive Oct 17
Premature’s colleague, Knute passed away, be on the lookout for a go fund me to help support Knute’s family.
YHC took us out.
Thang
DICCS– CPR certified, cell phone, modify as needed, social distance, do not sue anyone
Warm up-
Nice mosey up around middle school drop off zone before heading up the exit road and back down the entrance road for a quick plank 1/4 the way down while the 6 catches up– who knew we would almost be hit by a few late arrivals who came screaming into the parking lot of 2 wheels—- One vehicle jumped a speed bump ( can we say he might need a alignment in the near future). After that close call we decided this area is not real good to warm up in so we will continue our mosey down to the large lot with the benches and bball court.
The Thang
Mosey to road the buses are on for some good ole fashion fun. There are 5 light poles on this road
1 burpee- 5 bomb jacks at each light
REVERSE and head back to start doing the following
2 burpees- 5 jump squats at each light
Long mosey to other road that is the entrance to the Elementary school for more of the same stop at each light ( 5 lights)
1 burpee- 10 dry docks at each light
REVERSE and head back to starting point of this road
2 burpees – 10 merkins
Long mosey to front of Middle school and find some sidewalk
1 – Mike Tyson ( increase by 1 each round)
4- Big Boys ( each round always 4)
4- LBC or Pistol LBCS based on what Q calls out ( increase by 4 each round)
we got to 5 Mike Tysons and 20 Pistol LBCS
Mosey around COT passing the Masher to the long road near the buses again for more light pole work- 5 light poles out to road
1 burpee – 5 spider man merkins at each light pole ( dumbass idea Chicken) sorry boys.
REVERSE
2 burpees- 5 Shoulder tabs at each light pole ( Chastain decided this was not hard enough) so we all AGREED (lol) to change this to 5 shoulder tab merkins, thanks for nothing Chastain…
Mosey over to large lot with Bball court and benches to finish our webb
6- Mike Tysons ( increase by 1 to get to 10)
4 -Big Boys ( stays the same)
24- Pistol LBCS or LBCS ( increase by 4 to get to 40).
Mosey back to long road with 5 light poles for more light pole work
1 burpee- 10 walking lunges ( 5 forward and 5 reverse)- at each light pole – 5 light poles…
3 MINUTES LEFT– Nice long easy mosey back to COT
Moleskin-
As always it is a pleasure to lead a group of men like this and I appreciate it more and more each time. Today was a tough as we nailed 3.50 miles, 50 burpees, crushed our shoulders/arms and then completed a terrible Webb. But even with all the terribleness it was a blast thanks to all the conversation, banter, jokes, farting (some wet ones) and snot rockets. The PAX PUSHED hard today thanks for allowing me to lead you guys again boys and thanks to Posse for reaching to me about leading this group.
Announcements
Homecoming will be closed next 4 weeks due to Iron Pax challenge– Saturday workouts next 4 weeks at Commitment. Iron PAX challenge — sign up!!!
Waxhaw 1 year anniversary- all sites converging at Flash ( labor day ) 6:30 many different workout options