10 pax converged upon the Wally “Run” and dispersed after the disclaimer to cover various distances via running, walking, KnOTing and rucking. The ruckers covered 2.81 miles with one split at 16’00” pace. Hawg dethroned Frac as a Strava “local legend.”
Tag: Bolt
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Count Down Your Reps! – from Bolt
6 pax heeded the call for HCs the night before and still showed up in the chilly gloom so YHC decided on a full body workout using the outdoor gym. Warmorama of the usual with the now infamous official warm up song.
Made our way to the gym, changing modes of transport at either third or each light pole: mosey, backward mosey, skip, high knees, karaoke each side, side shuffle each side, open/close gate, lunge walk.
The Thang: YHC decided on an iteration of a previous workout: count the number of reps performed at each station during round one, add three to that total and count backward for round two’s goal. This tests the theory that the mind gives out before the body does. Muscle fatigue would typically result in less reps each round if the body actually exerted maximum effort yet each pax was able perform more reps in round two for at least one exercise. Moral: picking the goal and counting it down is more impactful than counting up until time expires.AMRAP 1 minute work, 15 seconds to switch stations x 2 rounds
Pull ups
Decline big boys
Incline press
Rows
Dips
R/L leg step ups
Leg raises -
Chaos Monkey on the loose – from Kenna Brah
9 Brave PAX fearlessly stepped onto the filed of battle, scoffing at the impending rain.
3 Went to KOT and 6 went with YHC.
Basic warmups
SSH
Imperial Walkers
Low Slow Squats
Arm Circles F/B
Then a little stretch workThe Thang:
Line abreast at the South goal line Each Pax at a turn dragging a large tire to the 50 yd line, at the other end of the line, another Pax farmer carried two 30# PlatesThe PAX in-between those two did the following up until the tire dragger got to the 50 and blew the “whistle”. At the point we all shifted one place to the left, the dragger went to the far end at each 50 yd increment.
Rd 1 Sets of 10 Merkins, Shoulder Tpas, Mountain Climbers
Rd 2 Sets of 10 LBC, Flutter Kick, Freddy Mercs.
Rd 3 Sets of 10 Squat, Bonnnie Blaires, Side LungeWe traversed the field twice
With time on our hands we loaded the two plates into the tire, a dragger then took the tier to the other goal line while the Pax was lead each member every 10 yds. That member was the Q of that marker and anything he said goes.
Once all of the members had a turn dragging 60#s in a big tire, w began to cool down, stretch and then mosey back to the Vflag for COT. -
Turkey Trot Rucksgiving Plus an FNG – from Bolt
6 pax heeded the call to accelerate on Turkey Day with what else? A run/ruck because it’s the Wally Run: runners covered 4.5 miles for a 10’00” pace and the ruckers covered 2.7 miles for 15’02” pace.
Teedy OCP and an FNG were DR from AR for Thanksgiving with Hawg. Boo Boo baited the FNG into naming himself—it was brilliant; welcome Hose Monkey, one of the best names in recent memory! -
7 for the Dirty Dozen – from Bolt
War Eagle asked YHC to Q as we disbanded the Scrim and knowing the Q is a great way to avoid a Fartsack, I obliged. Thankfully, War Eagle kicked off the warorama due to my “turdiness” and allowed me to finish it upon my arrival. There was considerable mumble chatter about my called warm ups the pax had already done and then being too slow for today’s cold plus my JBL co-Q wouldn’t connect so no music—my apologies ladies, FIA meets Uptown…
Mosey to JPAX with music (finally) for The Thang: Dirty Dozen
12 exercises/12 reps each, add an exercise after taking a lap down/up the stairs:
Monkey Humpers
Shoulder Taps
Big Boys
Bonnie Blair’s
Merkins
Leg Raises
Scoop Squats
Carolina Dry Docks Pl
Compound Ws
Burpees
Mountain Climbers
SSHCongrats to Maytag for making it through round 11 as designed before YHC called for suspension of down/up stairs for time and simply finish that round with all 12 of the exercises so everyone had a final round of 12 exercises equalling 144 reps. Rev Sox was super stoked to have kicked off the morn with a combined 144 Monkey Humpers—you’re welcome!
I suspect this BD will make a third appearance at an AO near you since no one invoked the song skip rule; that tells YHC it must’ve not sucked and by not sucked, I mean sucked. Honored by your presence and to lead.
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It’s Now Called Wally Stretch – from Bolt
YHC posted a call for S&M on mumblechatter and Pillsbury have the HC and so it shall be. Charmin showed up and thankfully had a Pre-K sleep mat for Mr. Rogers who was on the fence about running or S&M. Cheese Steak got his passport stamped and rounded out the crew. Disclaimer and off to the pavilion for today’s session. Mr. Rogers modified a few times, showing off his yoga prowess and unwittingly made himself a future S&M Q and he’ll oblige with sessions co-led by his Broga subscription. Back to the flag where a sweaty Hawg joins the COT;. I’m thankful for the accountability men!
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4 Guys, 4 Body Parts, 0 Chaos Monkeys – from Bolt
YHC felt compelled to Q since the chaos monkey has men’s bible study on Wednesday and after the disclaimer and usual warmorama replete with the soundtrack of a Bolt 3M promise, it was time to make our way to the gym equipment. How to get there though? Q’s choice of transport every other or every third light pole–listening is important: skip, mosey, backward walk/mosey, lunge, high knees, open/close gate, shuffle facing each way.
The Thang: Once at the gym there would be two rounds of AMRAP 1min work/15 sec rest-rotate: Decline sit ups, Incline Press, Tricep Extensions, R/L Leg Power Ups. Count the reps of each exercise done in round one and add three reps to each exercise but count them down backward. You’d be amazed how the mind controls the body; normally, successive rounds generate fewer reps yet counting down from a higher rep count matched/exceeded round one!
Mosey forward/backward the rest of the loop that took us to the gym and at the turn behind JAPAX the Pax had a choice to make: burpees there or something different at the flag; after some debate War Eagle and Boo Boo were split and Charmin cast his vote for burpees there: 10 burpees it is. Back to the flag with a minute to spare and not being one to cheat the Pax—Absolutions!
Time, COT, always appreciate the pax’s perseverance, perspiration, and perspectives. -
Chaos Monkey on the loose – from Kenna Brah
Mosey to JPAS entrance:
We started off with using the mace bar for 10 reps while everyone did slide straddle hops switched PAX for two rounds.
Imperial Walkers 15xTwo pax drag a large tire while one PAX did:
10 Merkins
10 BB Situps
10 Bonnie Blairs Run to catch the two PAX, then switch PAX till we get back to the startThen Dora while the timer drags tire up the ramp and back
100 Merkins
200 BB Situps
300 Squats
Took the opportunity to use a grocery basket tied to a rope with the large tire, for a rope pulling the cart uphill through the grass as the timer.Chase the tire all the way to COT
It was fun!!
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Double Pidgeon, Butterflies and Scantron Running (Oh My!) – from Charmin
At 5:29, jokes were made about YHC’s shirt since it was part of my Halloween Costume, but now it is just a part of my rotation. After the jesting, YCH lead the count off since Triple Shift was already there thus we figured more coming wasn’t as likely.
Starting at 5:30 Knotters walked away backwards, stretchers walked away backwards, and the runners ran away forward sine they apparently still haven’t received the memo.
That being said, YHC mentioned on Monday that his hips were tight, so he directed Stretching with that in mind. We started out with Pool Boy (THE New Orleans Resident) and at some point he was traded for Kennah-Brah from the runners. YHC won’t say who received the better end of that deal, but all the locals know.
At 6:12 with YHC watching my watch, wanting to get back to the proverbial shovel flag, Bolt decided to get creative by creating a stretch. We had just done the Pidgeon Stretch; so he decided to do a Double Pidgeon. It ended up being one of his better creations. Maybe Kennah-Brah was rubbing off on him.
With a little over a minute to go, we make our way across the field and notice all the runners sitting doing a butterfly stretch. Apparently, they forget to run for 45 minutes without Pai Gow, or maybe we should rename Tuesday to Wally Stretch.
That being said, we all start walking towards the flag and notice a tall, lanky, skinner runner coming in hot. It wasn’t until he was on top of us, that we realized that Scantron was coming in HOT! Jokes were made about him not running backwards, but it was good to see him push himself.
COT consisted of Count-Off, with more that we started with, Name-O-Rama, and Announcements and Intentions. YHC then read from Matthew (9:20-22) galvanizing the PAX to discern what we have been suffering with for too long, and to take that to Our Father in Heaven. Even though he knows all, just like an earthly father wants, he desires his children, us, to share it with him.
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1 Year Manniversary – from Pool Boy
Beautiful Friday morning 57 degrees. Gave the obligatory warnings and headed to the Football field. Scantron and Triple Shift went KOT’s.
Warmups consisted of:
SSH’s
Armcircles;all types
Abe Vigoda’s
Grass Grabbers
Low Slow Squats
Imperial Walkers
Slow Merkins
BurpeesThe Thang
100 yard’s back and forth of Bear Crawl, Leap Frog, Leap Frog with Partner, Leap Frog Burpee
Mosey to the Rock Pile and select a rock. In silence: sort of
Rock Merkins
Curls
Overhead Press
Squats
Crunches(with rock)
Rock Press
Mosey back toward the flag for Rock Toss – Partner up and chunk the biggest rock you have back and forth over the fence to one another. About 5 minutes. Rifle carry Indian Walk back to the rock pile.
Finished with Mary
Sprint back to the flag.
COT
As this was my 1 year anniversary, thank you all for your support.
