The Pentagon 10/3/18

You want to get better?  Then show up and do the hard thing.  12 PAX and one FNG (Southern Spice) took advantage of the warm temperature and thick dew to complete the Pentagon challenge.  The goal was to make sure folks kept moving with limited down time.  Who wants to stand around when there is work to be done?

Warm Up

  • Mountain Climbers – 25
  • Moroccan Night Club – 25
  • Plank Jacks – 25
  • Imperial Walkers – 25
  • LBCs – 30 (OYO)

The Pentagon

Five cones spaced 40 to 60 yards a part.

  • PAX start with 5 Burpees then run to Cone 1
    • SSH – 10
    • Sumo Squats – 10
    • Merkins – 10
  • Cone 2
    • SSH – 10
    • Sumo Squats – 10
    • Merkins – 10
  • Cone 4
    • SSH – 10
    • Sumo Squats – 10
    • Merkins – 10
  • Cone 5
    • SSH – 10
    • Sumo Squats – 10
    • Merkins – 10
  • PAX start with 5 Burpees then run to Cone 1
    • SSH – 20
    • Sumo Squats – 20
    • Merkins – 20
  • Cone 2
    • SSH – 20
    • Sumo Squats – 20
    • Merkins – 20
  • Cone 4
    • SSH – 20
    • Sumo Squats – 20
    • Merkins – 20
  • Cone 5
    • SSH – 20
    • Sumo Squats – 20
    • Merkins – 20
  • PAX start with 5 Burpees then run to Cone 1
    • SSH – 30
    • Sumo Squats – 30
    • Merkins – 30
  • Cone 2
    • SSH – 30
    • Sumo Squats – 30
    • Merkins – 30
  • Cone 4
    • SSH – 30
    • Sumo Squats – 30
    • Merkins – 30
  • Cone 5
    • SSH – 30
    • Sumo Squats – 30
    • Merkins – 30

Totals

  • SSH – 300
  • Sumo Squats – 300
  • Merkins – 300

Sprint – 1,000 yards (end to end of Patriot Park)

Finale

  • Iron Hulks – 7
  • Superman

Circle up, Name o Rama, Announcements, Prayer and Lead on 3.

The Vulcan – 7/12/2018 – Mowers Made Us Modify

27 PAX, including 2 FNG’s, hit the pavement for some Dora’s with Ping.  Welcome Stan and Cat Lady.

Warm Up

SSH x 30 in cadence

Willie Mays x 15 in cadence

Ray Lewis x 15 in cadence

Squats x 35

Merkins x 25

 

2 Lap mosey 

Dora – Sprint slab by amphitheater

50 Burpees

100 Merkins

150 Dutch Skaters

200 Delivery LBC’s (wide leg)

250 Raise the Roof

300 American Hammers

350 High Knees

30 Burpees 

 

Plank to “can’t wait to be king”

10 Burpees 

Singing in the Rain – 4/26/2018

17 PAX didn’t let the rain stop them from getting better.

Warm Up

  • Side Straddle Hops – 25
  • Mountain Climbers – 20
  • Side Straddle Hops – 25
  • Plank Jacks – 20
  • Side Straddle Hops – 25
  • LBCs – 30

Mosey around track (2)

Duck, Duck, Goose

While in a circle the PAX took individual turns lunging one complete lap while other PAX performed the Al Gore.

Bat Wings

  • Baby Arm Circles (Forward) – 25 using 1, 2, 3 count
  • Baby Arm Circles (Backwards) – 25 using 1, 2, 3 count
  • Seal Claps – 25 using 1, 2, 3 count
  • Overhead Claps – 25 using 1, 2, 3 count

Amphitheater

  • Dips – 35
  • Incline Merkins – 25
  • Prisoner Squats – 25

Clock Merkins

  • 3 o’clock – 3
  • 6 o’clock – 6
  • 9 o’clock – 9
  • 12 o’clock – 12
  • 9 o’clock – 9
  • 6 o’clock – 6
  • 3 o’clock – 3
  • 12 o’clock – 12
  • TOTAL – 60

Tennis Courts

  • Side-to-Side – 2 laps
  • Shoulder Taps – 25
  • Dolphin Pushups – 15

Finale

  • Dips – 43

Circle up. Name o Rama.  Announcements. Prayer. Lead on 3.

VQ, Pain! Cocky steps up!

YHC gave my VQ to a group of 24 PAX and 2 FNG’s yesterday AM. Welcome to Misdemeanor and Formica! The PAX circled up in beautiful Homewood park as usual, and after the regular introductions we got to work.
Warmup
1. side straddle hop – IC (4count-40)
2. Willie Mays (feet shoulder width, move side to side) – IC (4count-15)
3. Annies (plank, raise one hand and move in circle) – IC (4count-15 first hand/25 second hand)
4. LBC – OYO (40)
5. Ray Lewis (feet together, raise and lower arms) – IC (4count-25)
6. Prisoner Squats – IC (down/up-30)
7. little baby arm circles front / hold / back – IC (4count-10 each/15 sec hold)
8. Merkins – IC (down/up-25)
9. High knees – IC (4count-30)
10. Oh Yeahs / Supermans (Lay on stomach, raise arms and legs 6 inches and hold until told to stop)– 60 sec count
11. Swimmers (on stomach, raise arms and legs, make swimming motion) – IC (4count-20)
12. Flutter Kicks – IC(4count -25)
Indian Run
After getting all warmed up, PAX counted off 1’s and 2’s for a nice Indian Run. It was up to Slumlord to decide where we would go next. Little did he know that for each location YHC had planned a special version of pain. After deciding on Dawson, PAX lined up for an Indian Run. Unfortunately someone dropped the flag on the way, so PAX did 10 burpies halfway there. Once at Dawson, the team did a hill run.
Hill Run
Pax ran up and down that hill and did a set of exercises at each stop, starting with 10 merkins at top. Then it was back to the bottom where we did as many as possible LBC’s, followed by another run to the top with 25 side straddle hops, and finally 40 American hammers at bottom.
Mosey
Next PAX did a little Mosey back to Homewood park. YHC had to fall back, so Cocky stepped up and led the PAX in a little wall- work while YHC caught up to the group.
Wall
Cocky did a good job of leading the group I hear. Don’t know the count, but I could hear the cadence from down the street.
• Declined Merkins
• Inclined Merkins
• Dips
Pax then went back to the circle for a final exercise.

Circle
• Swimmers (on stomach, raise arms and legs, make swimming motion) – IC (4count-10)

COT

At last it was time for COT and name-o-rama. PAX welcomed two FNG’s Misdemeanor and Formica.

YHC is grateful for this wonderful group of men. In the short time I’ve been coming here, I have made friends and gotten better. What a great way to start a day with such a great group of guys. In my oppinion, it doesn’t get much better that that.

Dora at The Vulcan

21 PAX posted and did the hard thing on a cool morning at the Vulcan!

Warm Up

SSH x 30, Merkins x 30, Prisoner Squats x 30, LBCs x 30, Flutter Kicks x 30

Indian Run to Trinity UMC, 10 Burpees

The Thang

Dora with partner:

Merkins x 125

LBCs x 200

Prisoner Squats x 300

50 yard sprints while resting between exercises!

On the wall:

Dips x 40, Decline Merkins x 20, Step-ups x 20 (each leg), Dips x 20

Circle up

Fireman’s drill cool-down x 5

A few announcements and COT – PAX encouraged to give Truthful, Specific, and Positive (TSP) feedback to others in order to train and work the important muscle of encouragement.  Pray for Skullbucket and his family during his daughter’s treatment.

Slumlord led the prayer – LEAD on 3!  Men got better!

Aye!