The Double Nickel is approaching…
Beignet is leaving for Marquette and ROTC in 4 days…
We have Pax nursing injuries…
And I did not want to run …
6 Pax rucked and walked the Wally Run route
The Double Nickel is approaching…
Beignet is leaving for Marquette and ROTC in 4 days…
We have Pax nursing injuries…
And I did not want to run …
6 Pax rucked and walked the Wally Run route
8/14/2022 marked my 54th lap around the sun. What better way to start my 54th year than with a Renaissance birthday Q.
Warm-up – 20 Imperial Walkers IC, 10 Windmills IC, 54 SSH IC.
Mosey toward the lake for 5 minutes of EMOM burpees.
Mosey around the lake and stop at the wooden path for IC Right Leg Step Ups (27 ish), LBC’s (25ish), Left Leg Step up (25ish).
Mosey to the Singing Oak (She was not singing) for some rings of fire. A. Two rounds of Merkins holding a plank and then B. Two rounds of Squats holding the Al Gore position.
Continue Mosey around the lake stopping at the benches near the Rentals. IC Gas Pumps and Dips
Mosey to Pier for some Jack Webb – only made it up to 5 rounds. (A little sore after the St. Vincent 500)
Mosey to Steps on side of Museum for some calf work. IC Calf Raises x 25 IC, Slow Calf Raises x 20, Toes in x 15, Toes Out x 15, Left Leg x 5, Right Leg x5.
Mosey to the back for 5 Sunday Mornings.
Mosey to the flag for some Mary, we each took a turn leading a round of exercises until time ran out.
COT
Disclaimer given and a mosey to the rock pile area for a warm-o-rama consisting of typical warmup exercises such as SSH, 4-count Abe Vigodas, MC, PP, IW, and mountain man poopers.
PAX were instructed to grab a medium rock, one that could be used for triceps extensions. Rudy felt there was a dichotomy in the instruction bc a medium rock and triceps extensions do not go together. YHC set a repeating alarm for 5 minutes. Every time the dog barked, PAX had to do 5 burpees. Rinse and repeat.
PAX were directed to the parking lot behind the gym. While in route, there was mumblechatter between Fast Tax and YHC about the unusual breeze, which YHC thought was typically associated with rain at this time of year.
Pax lined up in the parking lot for Lt. Dans to the gym. As we arrived at the gym, the rain started. Change of plans! PAX were instructed to assume the People’s Chair under the covering, with their rock, to complete overhead presses and curls in cadence. Occasionally rows were thrown in for variety.
As the rain increased and the parking lot started to hold water, Bogey felt a significant draw to play in the puddles. PAX were directed to the deepest puddle for facedown Aquamans (Supermans in a puddle), followed by face up Aquamans. Only three PAX elected to stay under cover and missed out on the fun. It was noted that these kind of shenanigans would ever be attempted at an uptown beatdown, while also pointing out that our uptown brother in attendance was all in!
Rinse and repeat the peoples chair routine and Aquamans, adding Abe Lincolns to the puddle fun.
At one point, PAX went balls to the wall while attempting shoulder taps. Only Fast Tax was able to complete said maneuver, so it was quickly changed to vertical merkins in cadence.
Rocks were returned and mosey back to the flag for a COT.
While the surprise rain storm was not in the game plan, it was the game played. Adaptability is a pillar of effective leadership, and this group was very encouraging and accommodating.
With Saturday’s 55k looming just a few days out, runners were resting except Pai Gow
Meanwhile YHC, Belloq, Beignet & MacGyver did the Wally Mosey through the neighborhood getting Beignet some mileage under weight before his departure for Marquette next Monday.
Checking in on Sunday evening and seeing The Scrum needed a Q, I took it
Warm-o-rama
Slow VIGODA x 15
SSH x 15
Imperial Walkers x 15
The THANG
Each round will consist of
1. Approx 30 yard Bernie Sanders
2. Then run back to starting point
3. 8 burpees for August
After those three buy-ins to each round
Follow with the remainder of the 6 mins with 15 reps of each of the three exercises then rinse and repeat the 3 exercises for AMRAP in the time allotted
Round 1
– Bobby Hurley’s
– Speed humpers
– Low slow Squats
Round 2
– Bolt 45’s
– Lunges F
– Lunges B
Round 3
– KB Swings
– Curls
– Shoulder press
Round 4
– Merkins
– Mountain Climbers
– T Merkins
Round 5
– Shoulder Taps
– Stiff arm merkins
– Angle Grinder (Merkin/Knee tap)
Round 6
– Chest press
– LBC
– Flutter Kicks
We then closed out the final 3 minutes with stretching.
I will rinse and repeat this with a few modifications in rounds 2 & 4
It was the usual hot, humid, and sloppy August morning at El Diablo as 11 PAX assembled, eager to push themselves and their brothers.
YHC could tell from the chattiness during the disclaimer that a few audibles were going to be called this morning. After disclaimer, we moseyed to the rock pile accompanied by War Eagle’s lamentations that Rock City was Monday and today was Wednesday…in case YHC was not aware.
Warmups consisted of SSH, Grass Grabbers, Hairy Rockettes, and Swan Dives
After “low-medium” rock selections, we lined up against the fence in peoples chair for 10 reps of rock-a-bye-baby – a six count head and chest workout in cadence.
Fee-Fi-Fo-Fum followed until we hit the sidewalk.
Still bearing the brunt of PAX chit-chat, YHC opted to get a little dirty… Bring on the medium> Hairburners. This involved PAX lining up in a plank and then pushing the rock across the slushy puddle-strewn field until we reached the fence whereupon we crawled backwards, pulling the rock back to the starting point.
Rocks Up was next (20 reps IC), followed by the Bear Crawl Snake> punctuated by War Eagle’s admiration of Hand Grenada’s calves.
After a brief mosey, YHC found a suitably nasty patch of ground triangulated by 3 trees, around which PAX would break into 3 groups for the Bearmuda Triangle. All PAX do 2 burpees then bear crawl to next tree, 4 burpees, then bear crawl to next tree, 8 burpees, then bear crawl to next tree, 16 burpees.
Sufficiently dirty, we headed back to our rocks for one final punishment – Rapid Fire Rock Set, where YHC delegated the cadence calling to the Chatty Kathy members of the group.
With aching shoulders and a couple of minutes to spare, slow Abe Vigodas were in order, followed by a quick mosey to the COT, circling up at 6:14:59 – that’s Fast Tax efficiency…
Name-o-rama, announcements, intentions, and prayer.
Thanks for the fellowship!
SYITG
Hokie, Hand Grenada, PVC, HawgCycle, Rudy, Boo-Boo, Fast Tax, Scan Tron, War Eagle, Gabrielle, Pilsbury
We were fortunate when Ethanol called several weeks ago to let us know he would be down range and would step up to Q
As 0450 approached, we were descended upon by a Lakeview car of @Kuch and an FNG, Adam Vondonavich
Shortly thereafter my eyes I thought were deceiving me as the next car approaching looked like the driver was none other than Tanner!
As it turns out Tanner, Kuch and our FNG all came to pay respect to the birthday boy, ShortBus, who allegedly consumer golden beverages at Germain delight.
Warmup
10 low slow tempo squats
10 low slow tempo merkins
Motivator 10-1
Main event in the cubbies
Curb craw 11-0
11 incline merkins
Bear crawl across to corresponding cubby
10 Derkins
Crawl bear back 9 merkins
And on through down the ladder
Couple “laps” of the OG race track
Sprint the straight around the square walk the end 2 laps
Mosey to parking lot
5 Yak kicks on the wall to 5 second hold on 5th
5 more and 10 second hold
5 more and 15 second hold
5 more and 20 second hold
Merkin/dirty hookup webb 1/1-10/10
Mosey to levee “theater”
Run up stair by the river, lunge walk across the side walk and back, Bernie down the stairs, with 10 monkey humpers at the bottom . 8..6..4..2..0
Back to the Beast Flag
Mary
Captain Thor
big boy / American hammers 1/2-10/20
COT
Take care of you neighbors but that’s not only just the people on your street.
Ethanol reached out several weeks ago to let us know he was posting down range and loves to Q
Warm up at meeting spot
Windmill x10
Frankenstein x10
Main event – mosey to parking lot
Thunderstruck SSH/burpees
Indian merkin line
Mosey to shelter
Dip/ incline merkin 50/40/30/20/10
With v ups/iron cross/Freddie Mercury in between each set
Mosey to parking lot
Parking lot burpee suicide 1-11
Mosey to flag
99 burpees is not 100 so
1 burpee & COT
Ethanol closed us out reminding us to be humble
Mahatma Mayhem
If you are living then there are choices and challenges. We who see our days start at zero dark thirty already made the choice usually the night before in committing ourselves to accountability of not hitting snooze and rolling over in the fart sack…..win #1 and a simple challenge overcome!
YHC had a plan, even put it on paper to ensure he had it thought out to be explained….more to come on this.
With the beatdown ready there was anticipation on the ride, along with a lil morning meditation. Only to see the flashing lights with a row of cars awaiting the sight of one rail car after another slowly creeping by. 5:27, :28, :29, :29 and a half and the rail arms lift and a race to the parking spots. As we pull up those eagerly waiting could be seen mosying to the field….while the late pax scramble from their cars to catch up. YHC was proud to see Charmine in the center taking charge of the initial 2 warm ups and of coarse excepted his prodding before stepping in to finish his effort.
5-7 of each
AbVagoda
Mnt Man Poopers
Good Mornings
Parker Peters
Scorpion kicks
Then a slow mosey towards the rock pile with directions when there “grab a medium rock” (of coarse expectations there would be some on either side of the spectrum). But wait we can’t simple run past pull rings without taking advantage of the opt – 2 lines 3 rounds of 3. Simple enough?!
Grab the said rocks and onto the “hill”. There is some innate mindset that if not prodded some just got to a slower drum beat! As pax slowly made there arrival to the hill, YHC divided the group 1/2 on the front other 1/2 on the back, “drop your rocks and meet at the top for instructions”. As said earlier The plan was in the picture – it seemed simple enough….then again! (Will be added to the slack as this BB format won’t allow it to be added here)
This was to be simple 5 complete “rounds” of 1 exercises at the base where the rocks were left, 5 at the top (depending on the direction you ascended) bear crawl around 5 exercises, bear crawl to the opposite side 5 exercises, you would now be on the opposite side from where you started 5 exercises then ascend the hill 5 of the different exercises for that direction. Rinse and repeat 4 more times. Mayhem of the Marauders!
YHC thought maybe 1 more attempt at providing directions would help…..better time spent just finishing the beatdown.
Grab rocks and head towards the parking lot.
1 round 5 each squat press – run with rock 5 chest press – run with rock 5 cross rock merkins – mosey back to start.
1 round of 20 curls
20 BB sit ups
10 x factor
Rtn to the rock pile and back to the flag.
COT
Prayer for “1” with Humility, Forgiveness, Hope and Thankfulness.
Improvise, Adapt, Overcome