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!

Grundl Mountain – March 20, 2018

26 PAX and 1 FNG (Snowden) took on Grundl Mountain this morning and survived.  Men got better.  Happy Birthday to Soccer Mom as he turns 25 and gets the coveted car insurance discount.

Warm Up

  • Mountain Climbers – 20
  • Merkins – 25
  • Burpees – 10
  • Side Straddle Hops – 20

Mosey to Grundl Mountain

  • Run from 28th Street to the top of the mountain (726 feet)
  • Run from top of the mountain to 28th Street (726 feet)
  • Run from 28th Street to the top of the mountain (726 feet)
  • Run from top of the mountain to 28th Street (726 feet)
  • Run from 28th Street to the top of the mountain (726 feet)
  • Run from top of the mountain to 28th Street (726 feet)
  • Run from 28th Street to Woodfern Dr (382 feet)

Total ran on the mountain = .89 miles

Mosey back to the park to find a spot on the wall

  • Dips – 43
  • Decline Shoulder Taps – 10

Finale

  • Jack Webbs – 10

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

February 20 Workout

Perfect weather for a workout!  60 degrees with clear skies.

Warmup:  SSH x 25, Crablegs Stretch x 15, Willie Mays x 15, LBAC x 20 count

6 Minutes of Mary: Flutterkicks, Windshield Wipers, BBSitups, American Hammer, The Hundred, LBCs, Flutterkicks, Mountain Climbers

Moseyed to OLS Parking deck for Parking Space Tracers (20 merkins, Follow the lines of the parking spots to the end of the deck, 20 merkins, run back to repeat) x 4

Burpee Dan (1 Burpee/4 Lunges to the end of the parking Deck)

Mosey to Tennis Courts for Animal Crossing:  Pax at each of the 4 corners, Alternate going from corner to corner with Bear Crawls, Crab Walk, Duck Walk, and Frog Jump x 2 laps total

Mosey back to circle for Merkin Waterfall to End.

COT/Announcements

FNGs Ice, Elvis, and Top Knot

2018-01-30 Peaches Circuit @ Vulcan

35 PAX including 1 FNG (AWOL)

Warm-up:

  • Side Strattle Hop x25
  • Willie Mays x25
  • Frankensteins x25
  • Bum Kicks x25
  • Ray Lewis x25
  • Cross Toe Touch x25
  • LBCs x25
  • 0.5 mile Circuit Station Tour

3 Groups start at 3 seperate stations approximately 0.25 miles apart from each other:

  1. Prisoner Squats x25 -> Alternating Lunges x25 each leg
  2. Merkins x25 -> Dips x25 -> Incline Merkins x25
  3. Sit ups x25 -> Mountain Climbers x25
  • Cycled through stations twice for most people (200 REPS + 1.5 miles), a few of the elite got an extra station or two in, and a few worked their way through the cycle the best way they could

Final Circle

  • Planks waiting on AWOL to find his way back with SCAM’s assistance
  • Jump Ropes x25
  • No time to spare – 45 minutes exact!

Announcements, FNG AWOL gets easiest name of all time, and prayer/chant

Men Got Better!

How much burpee could a wood chuck burpee if a wood chuck could chuck burpee?

37 PAX including 3 FNGs (Welcome Belding, Lost & Weagle) posted for a strangely warm and somewhat soggy December morning.  Solid crowd for this time of year!

Similar to The Spartan workout last week (repping on 26 counts for the number of points Auburn scored in the Iron Bowl), we repped on 28 counts for the number of points Georgia put up against Auburn in the SEC Championship.  Bulldogs exercised in celebratory fashion while the Tigers exercised for punishment.

Workout was as follows:

Warmup:

SSH x28

Prisoner squat x28

Fluter kick x28

Little Baby Crunch (LBC) x28

 

The Thang:

14 minute burpee tabata (continuous burpees for 20 seconds, rest for 10 seconds, rinse and repeat 28 times or for 14 minutes)

One lap cooldown mosey around the park

14 minute box jump tabata – same sequence as the burpee tabata, but we mixed in dips and decline merkins on multiples of 7 (the number of points Auburn scored)

 

Cooldown:

Circle up on the skate park for some core:

Flutter kicks x28

American hammers x28

Jack Webb x28 in multiples of 2

 

Name-o-rama, announcements & CoT

The Vulcan-November 16, 2017 for Dispatch

PAX: Wildfire, Crab Legs, Bluegrass, Walk-on, Slumlord, Sparrow, Breach, Skeletor, Guv, Cocky, Hugh, Pothole. Wrigley, Gump, Dynamite, Shunnarah, Zacchaeus, Pilgrim, Soccer Mom, Gomer, Drought, U-Turn, Bam Bam, Snowman, Matlock, Dispatch
Warm-up
  • Ray Lewis – 30
  • Willie Mays – 30
Mosey around walking path to amphitheater in two groups
  • Group 1 – Bear crawl amphitheater
  • Group 2 – Shoulder Taps
  • Group 2 – Bear crawl amphitheater
  • Group 1 – Shoulder Taps
Mosey to the field
 
Red Barchetta
 
Set 1
  • Run 100 yards and do 100 Side Straddle Hops
  • Run 75 yards and do 75 Mountain Climbers
  • Run 50 yards and do 50 LBCs
  • Run 25 yards and do 25 Merkins
  • Run 10 yards and do 10 Burpees
Set 2
  • Run 100 yards and do 100 Side Straddle Hops
  • Run 75 yards and do 75 Mountain Climbers
  • Run 50 yards and do 50 LBCs
  • Run 25 yards and do 25 Merkins
  • Run 10 yards and do 10 Burpees
Finish
  • Dolphin Kicks – 30
  • Jack Webbs 10

31 Flavors

Saturday, November 4, 2017
The Vulcan

Here is a recap of the crazy 31 Flavors workout at the Vulcan. Following a record turnout from the pre-workout ruck, several PAX helped YHC get this overly elaborate shenanigan setup. 31 cones were in place in 2 long parallel lines (designed to make conversation easier during this circuit type workout). Before each cone lay an index card indicating the exercise to be performed and workout tool. Tools included dumbbells, a round river rock, jump ropes, kettle bells, a burpee stick, a ruck plate, a pumpkin, etc.

Following a short warm-up (Arnold says: must take care of the shoulders) and a two-lap mosey of the park track, 35 PAX set up on the cone-marked workout stations. We definitely looked like a bunch of crazies trying to save money by avoiding a gym membership. Perhaps we are. At the end of the long rows of stations was the command position – the simple squat station. The guy on the squat station controlled the tempo as PAX were instructed to perform their stations exercise until commanded to MOVE by the man on the squat station.

31flavors

Thanks to Sparrow for requesting that this be documented in a photo.

And that’s how it went down. PAX rotated clockwise to the next station on command to move and save for a few begged for (really) “20 counts” the fun went non-stop until the clock ran out. And yes… YHC played music. You’ve got to have music for a stationary F3 workout (that should be a top 10 rule). As some PAX have already explored, the more unexpected the music – the better (call it part of the “pain”).

I haven’t seen a large group of PAX laughing so much in a while. This workout has a touch of the ridiculous. Hopefully, there was profitable work in it as well. Name-o-rama…FNG naming (welcome Bumble Bee, Mr. Ed and Rambler)…a couple of announcements including an upcoming charity run…and Blue Angel closed things out with a prayer.

31 Flavors, or Gloom’s Gym, or whatever it is to be called, this madness will be improved upon and reprised as it was – at least to YHC – a fun change of pace.

HAVE FUN out there,

– Fife