Brick & Block Escalators

Scene: Monday 9.30.19 0530 hrs
AO: Gloom Mountain
Count: 17
PAX: Paperboy, Headgear, Sloss, Chisel, Knots, TechDeck, Cart Boy, The Flipper, Bates, Saturn, Burger, Alamo, Happy, Fabio, Raji, Johnny, Dunlop
QIC: Dunlop

Monday, end of September, way to freaking hot for this time of year… high around 100 degrees today. 17 strong PAX slung around some blocks and bricks this morning with some light running mixed in… here’s how it all went down:

WARM-O-RAMA:

10 Donkey Kicks IC
20 LBACs forward/back
30 Merkins
40 SSH IC
50 LBCs OYO

THE THANG:

PAX number off by 2s:
1s – grab bricks
2s – grab blocks

Mosey to Field / Track… Time for BRICK/BLOCK ESCALATORS

50yd Sprint down and back between each exercise

Group 1 – BRICK ESCALATOR:
10 Brick ManMakers
20 Brick Hammers (4-count)
30 Brick Boy Sit-ups
40 Brick Raise Roofs
50 Brick Curls (Each Arm)

Plank for the 6… Mosey 1 lap around track… flapjack

Group 2 – BLOCK ESCALATOR:
10 Blockees (Block Burpee)
20 Block Bent Over Rows
30 Block Chest Press
40 Little Blockie Crunches
50 Block Goblet Squats

Hold Al Gore for the 6… Mosey 1 lap around track… Mosey back to flag to return blocks and bricks… Mosey over to benches

50 Dips
40 Step-Ups (20/leg)
30 Decline Merkins
20 Flutter Kicks IC
10 Burpees

COT:

  • Quick Word for the Day:  Lean on each other, support each other… show up to F3 for the man beside you, not for yourself.
  • Name-O-Rama
  • Announcements: 200 Tuesday on 10/1/19, Rucktoberfest 2019, Special Sunday Workout on 10/6/19 at The Stadium to host Gobbler from F3 Pittsburgh
  • Prayer
  • LEAD on 3!

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”

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 

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

Gloom Mountain Is Your Friend – 4/25/2018

15 PAX posted at Gloom Mountain to find that next level of work they didn’t know was in them.

Warm Up

SSH x 30

Willie Mays x 20

Michael Phelps x 15 in cadence 

Burpees x 20

Gloom Stuff

5 Lap Indian Run (1 mile)

Mosey to Gloom Mountain

PAX partner up. 1 PAX runs GM while other does exercise 

  1. Pull ups
  2. Flutter kicks
  3. LBC’s
  4. Big Boy Sit Ups
  5. Burpees

PAX bear crawl up GM then mosey back to turf 

Angle Grinder x 10

Plank to “Hakuna Matata”

Sunrise Stretch 

Burnout – Gloom Mountain – 3/21/2018

13 PAX posted for a burnout special with Ping

Warm Up
SSH x 30 in cadence
Burpees x 15
Willie Mays x 20 in cadence
Ray Lewis x 20 in cadence
Up Downs x 10

Burnout Session
5 Lap Indian Run
Merkin Burnout (50)
1 Lap Mosey
Dip Burnout (50)
1 Lap Mosey
Squat Burnout (100 with 10 second Al Gore at the end)
3 x Run up Gloom Mountain
Mosey To Turf
Little Baby Crunch Burnout (100)
Big Boy Sit Up Burnout (50)
Lunge Across Turf x 2

Plank to “The Longest Time”
Sunrise Stretch

No Theme

Gloom Mountain, Hoover, Febuary 21

No Theme today; just work.  10 PAX gathered in humid 68 degree February air.  An anticipated FNG (that some of you met in the parking lot after the Braveheart Race) no-showed.  However, he actually did post today, at Gwin….at 5:30 p.m.  True story.

WARM UP
IC SSH
IC Prisoner Squats
IC Ray Lewis
IC Imperial Walkers
SC Slow Merkins 1-2-3 Count
IC Hello Dolly
IC Shoulder Taps
SC The Sparrow (this became a “thing” quickly)
10 Squat Jumps OYO
30 LBCs OYO

Double Lap Indian Run passing a soccer ball (that’s just a warm up for something Franklin has planned for Monday)

Bear Crawl up Gloom Hollow with new twist: burpee for the 6 at the bottom
Lunge up Gloom Hollow: big boy sit ups for the 6 at the bottom

At the benches…
Alternating sets of dips and decline merkins. I heard plenty of groaning during this.

At the bottom of the school bus parking lot (down past the tennis courts)…
Altogether sprint to the top. At the top we did some stuff. Rinse and repeat 3x.

I had some more, but looked forward to getting back to circle near the flag for a little PAX CHOICE to wrap it up.

Announcements, namo-rama, Guy prayed us out.

A reminder to PAX at announcement time: FNG naming rights & responsibility belongs to that workout’s Q.  Asking for suggestions is perfectly acceptable. However, the Q calls it. This also means that if a guy gets a humdrum nickname, the Q bears full responsibility for it. So think hard and be creative.

 

Fife out.

79177ddec01eb5b412caaac38d8e9521--don-knotts-funny-ha-ha

 

Gloom Mountain – 2/14/2018

9 PAX hit Gloom Mountain with Ping and tried some new workouts from the Exicon

Warm Up
SSH x 30
Willie Mays x 20
Ray Lewis x 20
Flutter Kicks x 20
Angle Grinders x 10

Mosey to the track

PAX partner up
Half PAX do exercise while partners run the track until partner finishes exercise, then switch
1. 15 decline merkins, 15 incline merkins, 20 merkins
2. 50 pull ups
3. 50 dips
4. 100 LBC’s
5. 10 Baryshnikov squats, 10 Dutch skate, 10 Dan Taylors

Mosey to turf

Catalina Wine Mixer x 10

Plank to Pinocchio “I’ve Got No Strings”

2-12 At Gloom Mountain

9 Pax hit the gloom this morning at the Mountain. Weather was crisp but spirits were high.

YHC was inspired by Sparrow’s workout on Saturday and spent some time with the Lexicon to try and spice up the workout today. I think it was a decent effort and I hope some of you enjoyed the variety. Here it is in abbreviated form.

Warm-up

SSH – 25

Imperial Walker’s – 25

Little Baby Arm Circles – 25
Prisoner Squat’s – 25
Plank Jack’s – 25
The Thang
Mosey to Simmons Upper Parking Lot
Ascending Bear Crawls with Ascending Derkins to 10
-There was a duck-walk modification added on by Fife
Blimps – Burpees (5), Lunges (10), Imperial Walkers (15), Merkins (20), Plank Jack’s (25), Squat’s 30
-2 sets
Mosey down to the lower parking lot
Hill Stuff – the Pax split into groups and sprinted up and down the hill
Mosey to the Parking Lot
Dips on the benches – 25
Incline Merkins – 25
Curb Jumps – 25
Batman and Robin’s (Back to back wall sits)
Mary
Flutter Kicks
Sparrows
Circle of Trust

Partial Lunar Eclipse @ Gloom Mountain

We witnessed some pretty cools stuff this morning at Gloom Mountain.  We saw a partial lunar eclipse from the heights of Simmons Middle School.  It was really cool and all – we were only able to enjoy it though on a couple of 10 counts during breaks from suicide runs, squerkins, burp & merks, and the like….

Warmup:

Side straddle hops x25

21s (21 side straddle hops in cadence where the Q four counts out loud for the first five reps, then the remaining reps up to 21 are done in cadence while all PAX silent count) We stayed in cadence but the FNG (Ginger) kept on trucking after 21.  So we all payed the penalty of 21 burpees

Ray Lewis x25

Little baby arm circles x30

Imperial squat walkers x25

The Thang:

Mosey up to Simmons Middle School for some fun:

Partnered up and completed an uphill dora with 50 reps of 4x4s (A 4×4 is when you burpee down to plank, followed by four merkins, four mountain climbers, then burpee pack to standing position for one rep)

Mosey up to top parking lot:

Suicide run

Flutter kicks x30

Suicide run

American hammers x25

Suicide run

Box cutters x25

Suicide run

Circled up and partnered up for:

Squerkins x100 (hold your partners legs while one partner is standing and the other is in decline merkin position – one rep is completed when the down partner does one merkin and the standing partner does one squat)

Burp & merk (burpee down to plank and do one merkin, burpee back to standing position, burpee back down to plank and do two merkins, bupee back to standing position and so on and so on up to nine merkins)

Mosey back to Gwin Elementary

COT