Head for the Hills

Scene: Wednesday 10.2.19 0530 hrs
AO: Mudd Town
Count: 19
PAX: Ping, Billpay, Beach Boy, Wrong Turn, Clover, Spinnaker, Dingo, Nickelback, Wormer, MeowMeow, Fudd, Folgers, Birkie, Slocumb, Bessy, Wrigley, Swifty, Frigidaire, Dunlop
QIC: Dunlop

Still way to stinking hot for the beginning of October, mid- to upper-70s at time of workout with highs at or above 100 degrees. YHC can’t wait for cooler temps! Enough complaining about the heat… 19 PAX headed for the hills to scale PAX Peak with a Jacob’s Ladder Dora and a Crawl Bear Jack Webb… here’s how the mountain moving went:

WARM-O-RAMA:

Motivator x10
Mountain Climbers x15 IC
Imperial Squat Walkers x15 IC
Plank Jacks x25 IC
Merkins x25

THE THANG:

2-LINE INDIAN RUN to PAX Peak… JACOB’S LADDER / DORA:

PAX Partner Up
P1 runs up PAX Peak, does increasing # of Burpees at top, runs down
P2 does exercise reps until P1 returns, swap, rinse and repeat until all reps complete:

  • 50 Incline / 50 Decline Merkins
  • 100 LBC / 100 Hammers
  • 150 Jump Squats / 150 Jump Lunges

CRAWL BEAR / JACK WEBB Up PAX Peak:

  • All PAX crawl bear uphill till Q shouts STOP
  • Perform 1 Merkin & 2 Raise the Roofs
  • Crawl bear uphill until the next shout of STOP
  • Perform 2 Merkins & 4 Raise the Roofs
  • Rinse and repeat in 1:2 ratio to 10 Merkins & 20 Raise the Roofs
  • Last Round performed at top of PAX Peak

INDIAN RUN back to Flag

30 Flutter Kicks IC
10 Crunchy Frogs IC

COT:

  • Quick Word for the Day: YHC humbly expressed appreciation to all the PAX for their friendship, encouragement and support… reflected on shift in perspective from self to brother on each flank
  • Name-O-Rama
  • Announcements: Special Sunday Workout on 10/6/19 at The Stadium to host Gobbler from F3 Pittsburgh, Unofficial Sunday Ruck Group
  • Prayer
  • LEAD on 3!

Cover Your Six Part II – The Torch – 7/24/2018

28 PAX, including 7 FNG’s, posted at The Torch for a cadence, count, and cover the six tutorial part II.

Warm Up

SSHx 30 in cadence

Willie Mays x 15 in cadence

Ray Lewis x 25 in cadence

LBC’s x 50

Mosey to the ball fields for a lap mosey and back to the large field.  Go back for the 6 if necessary. 

Circle up

Merkins x 25

Flutter Kicks x 25 in cadence

Sumo Squats x 35

LBC’s x 50

Merkins x 25

Line up on field ends

Sprint half of field and bear crawl second half.  Come back the same way.

Repeat

Burpee waterfall (3 burpees)

Sprint field and back to flag

Plank to “supercalifragilisticexpialidocious”

Welcome:

Face plant

Telescope

Hard hat

Pele

Amateur

Decoy

Foreclosure 

Cover Your Six – Gloom Mountain – 7/23/2018

16 PAX posted for a cadence, count, and cover your six tutorial.

Warm Up

SSHx 30 in cadence

Willie Mays x 15 in cadence

Ray Lewis x 25 in cadence

LBC’s x 50

The Six

Mosey to Simmons and back to

Gloom Mountain making sure to go back for the 6

Merkins x 25

Flutter Kicks x 25 in cadence

Sumo Squats x 35

LBC’s x 50

Merkins x 25

Gloom Mountain x 5 – first finishers go back and get the 6’s and finish with them

Side shoulder raises x 30 in cadence

Front shoulder raises x 30 in cadence 

Merkins x 25

Flutter Kicks x 25 in cadence

Sumo Squats x 35

LBC’s x 50

Merkins x 25

Beer crawl gloom mountain

Burpee waterfall (3 Burpees)

Plank to “for the first time in forever”

27 Man Weighted Shoulder Pass – The Forum – 7/17/2018

27 PAX, including 1 FNG, posted for a mixed bag with Ping.  Welcome Burger.

Warm Up 

SSH x 30 in cadence

Willie Mays x 15 in cadence

Ray Lewis x 15 in cadence

Merkins x 30

Prisoner Squat x 35

LBC’s x 25

1 Lap Indian Run

Split into 1’s and 2’s

1 group runs a lap other group exercises (if no count, then go until run group returns)

  1. Hanging Leg Extension x 15 then side shoulder raises (partner swap)
  2. Merkins x 50 then front shoulder raises
  3. Pull Ups x 15 then bent over row (weighted – 45, 35, and 25 lbs)

Weighted Shoulder Pass (PAX stand in line  side by side arms length apart.  All arms raised to shoulder level.  Pass 10 lb weight down line and back until Q says halt.  Ex. Grab weight with right hand, cross in front of body to left hand.  Next PAX grabs with right hand, crosses in front of body to left hand until weight gets to end of line.)

10 Burpees

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 

The Forum – 6/26/2018 – Accountability Sprints

Warm Up 

SSH x 30 in cadence

Willie Mays x 15 in cadence

Merkins x 25

Little Baby Arm Circles x 10 front and back

LBC’s x 40

Mosey to the track

2 Lap Indian Run

1/2 group Pull ups x 15

1/2 flutter kicks during pull ups

Accountability sprints

1 PAX sprints from track to press box whole other PAX do exercises – 3 rounds

  1. Merkins
  2. Squat jumps 
  3. Big Boy sit ups
  4. Burpees
  5. Mountain climbers

Mosey to tennis courts

Sprints, Spider-Man, bounds, burpee hops, lunges, crab walk, fire drill, bear crawl

Plank to “Can’t wait to be king”

10 burpees 

Gloom Mountain – 6/11/2018 – Spider-Man

19 PAX posted at Gloom Mountain for a Spider-Man Dora.  Welcome FNG’s Tumbler & Chubbs

Warm Up

SSH x 30 in cadence

Merkins x 20 

Willie Mays x 20 in cadence

Michael Phelps x 10 in cadence 

Merkins x 20

Squats x 40

Merkins x 20

Mosey to the track

1 mile Indian Run

Mosey to basketball courts and partner up

Spider-Man Dora

100 Merkins

150 Squats

Bear Crawl Dora

200 LBC’s

Burpee-Hops Dora

50 Merkins

sprint up and down Gloom Mountain

10 merkins and 20 LBC’s 

Plank to “you’ll be in my heart”

5 merkins 

Sunrise Stretch 

The Forum – 6/7/2018 – Plank Walk

15 PAX took on some hills climbs and were introduced to the plank walk

Warm Up

SSH x 30

Willie Mays x 14

Merkins x 20

Squats x 40

Merkins x 20

1 Lap Indian Run (2 groups)

10 Burpees

Quadraphilia x 4 on hill

   Do 10 merkins after each

Bear Crawl up hill x 4

   Do 30 LBC’s after each

Crab Walk up hill x 4

   Do 15 sit ups after each 

Mosey to tennis courts 

Plank Walk across 4 courts

Plank Walk across 2 courts then sprint 2 courts

Plank Walk and sprint alternating courts with 10 merkins between alternating 

Plank Walk and burpee hop on alternating courts with 5 merkins between alternating then sprint 2 courts then ten merkins

Tennis court sprints

10 burpees

10 Merkins

Flutter kicks x 20 in cadence

American Hammer x 20 in cadence 

Plank to “An Innocent Warrior”

Sunrise Stretch

BEARy good Monday – 5/14/2018

17 PAX bear crawled all over Gloom Mountain.  Welcome FNG’s Drama and Hooch.  Beaker from Johnson City made a guest appearance as well.

Warm Up

SSH x 30

Merkins x 29

Willie Mays x 20

Merkins x 10

Ray Lewis x 20

Burpees x 15

Mosey to Simmons back lot

PAX partner up for a Dora

 (Bear Crawl Up Hill and Crawl Bear Down Hill)

  1. 100 Merkins
  2. 100 Squats

Mosey to Gloom Mountain (keep partners)

PAX runs Gloom Mountain while other exercises until first PAX returns then switch  

  1. Burpees
  2. Big Boy Sit Ups

All Bear Crawl Gloom Mountain then mosey to the turf

Plank to “You’re Welcome” – Moana

Sunrise Stretch

2 Miles of Pain – the Forum – 5/10/2018

18 PAX hit The Forum for 2 miles of pain with Ping.

Warm Up

SSX x 30

Merkins x 20

Willie Mays x 20

Burpees x 10

One Lap Indian Run

PAX exercise at 5 points on track

  1. Pull Ups x 10
  2. Burpees x 10
  3. Merkins x 20
  4. Squats x 30
  5. LBC’s x 40

Repeat until Q calls time (3 laps today)

Plank to “Under the Sea”

Sunrise Stretch