Black Jack 21
Everyone carries a weight round pontiff
Merkins
Squats
Lunges 1 is 1
Shoulder taps
Hillbilly 2 is 1
Bobby Hurley
Bleachers
Hip slap
Leg raises
Step ups
Nolan Ryan 1is1
Side lunges 1is1
Wife pleaser
Plank jacks
Squat kick 1is1
Big bois
Wall
Walk ups
Calf raises
Plank ups
Gazebo
1 leg power ups
Irkins
Flashers
With billions of dollars spent in the health and wellness industry, everyone is looking to sell some magical elixir or hawk some new idea to recapture one’s youth. Well, I’ve been in this fitness space for over 40 years and there is no magical pill, new diet, new exercise routine or some infusion therapy to prevent the aging process. Yep, I know, that’s pretty profound but facts are facts. We don’t live here forever but that doesn’t mean we shouldn’t take care and maintain the body that God bestowed upon us. The big rocks of quality sleep, quality food and quality movement can never be eliminated if you want to live a long life. I’ll talk about quality relationships and the longevity space for another time. Anyway, a book I am reading called Born to Walk by Mark Sisson talks about the ‘quality movement’ space and that 50% of our exercise should be focused on strength training. One of the most dangerous things one can encounter when they age is finding themselves weak and old. That is a recipe for injury, disease and premature death. Ouch!
With strength training on my mind, I attempted to reincarnate the MUSCLESHIP! For all you newcomers, that was non running workout on Saturdays to help people on IR that couldn’t do Mothership. Simply put, we would lift heavy things and move around.
WARMARAMA
Head to the Peristyle to warm up with slow IC exercises. 10 LSS Squats, 10 low Tie Fighters (front and back), 10 slow cadence Imperial Walkers (#CrowdPleaser), 10 IC Lunge around the clock, 15 slow merkins, 10 slow Peter Parkers, 10 slow shoulder taps and 10 burpees IC.
THE THANG
Now that we are warmed up, we head to my bus and pick up all the KB and Dumbbells from the back. Everyone lines up single file holds one weight, and we start walking to the foundry. The last person in line doesn’t have a weight and does 10 BBSU and sprints the front where everyone stops, puts down their weight and moves back one spot and picks up the weight from the other pax member behind them then continues forward.
Once we reach the foundry, Rudy’s chirping threw me off slightly but I quickly regained my composure and listed out the exercise stations. 10 pull ups, 10 merkins, 10 Bulgarian split squats, 10 squats, 10 dips with the timer being a run to the track, perform three burpees then run back. We performed 2 full rounds then finished up with 10 slow supermans.
We head back to the flag in the same fashion that we went to the foundry.
COUNTOFF, NAMERAMA, AND COT
Closed with a prayer of gratitude for the life we have been given, especially with some of the pax member’s losing loved ones. Help us be strong for our loved ones, and our community so we can be a light in a dark world.
48 degrees and misty….gross.
6 PAX gathered amid the gloomy conditions. Q was intentional about delivering the disclaimer, gotta CYA these days, ya never know who’s out to get ya.
Warm-a-rama ensued – moseyed to gym, Abes, Love, Fighters, grabbers…then to playground.
5 Pull-ups, 5 Merkins, 10 squats – repeat for about 6 minutes.
Rocks selected (cuz it is Rock City, wouldn’t want anyone thinking they came out for anything else) and headed to pavilion.
Round 1
12 OHP
12 Rows, 10 OHP
12 Curls, 10 Rows, 8 OHP
12 TriCep, 10 Bicep, 8 Rows, 6 OHP
12 Chest Press, 10 Tri, 8 Bi, 6 Row, 4 OHP
12 Kettlebell Swing, 10 CP, 8 Tri, 6 Bi, 4Row, 2 OHP
Round 2
12 Rock Burpees
12 BBSU, 10 RBs
12 Chest Press, 10 BB, 8 RB
12 Leg Lifts, 10 CP, 8 BB, 6 RBs
12 Goblet Squats, 10 LL, 8 CP, 6 BB, 4 RBs
12 Thrusters, 10 GS, 8 LL, 6 CP, 4 BB, 2 RB (good things i gave disclaimer)
Return Rock…COT. Cheers
Buncha step-related work with a dozen plus exercises for both legs and arms (and some core) under gazebos and on bleachers with burpees.
Mr. Rogers Q was not in the neighborhood so I took it and did a modified dirty mcdeuce with rocks around gym with burpees sprinkled in.
Warmup
30 reps and sprint to flag across field mosey back:
pushups
Sit-ups
Squats
Shoulder taps 2 is one
LBCs
Bobby Hurley
plank jacks
Flashers
Lunges 1 is 1
Pax choice
Sunday Mornings
Circle Burpee
Run around park do some burpees to gazebo
Gazebo walk back and forth over table 9 reps declining to love songs skip song costs 5 burpees
9 V ups 20
8 Alternating toe touches 20
7 Lunges 20
6 Elbow planks 20
5 Nitro Burpees (2 pushups 8ct) 10
4 True sit ups 20
3 Imperial Walker 20
2 Northbound merkins 20
1 Eight count body builder 10
Soccer
COT
**Backblast: “The Hines Grind”**
A foggy, wet, and unseasonably warm winter morning greeted the *pax* at 5:30 a.m. (well, 5:29 a.m. because why wait when suffering is inevitable?). With no time to waste, we jumped right in.
### **Warmarama:**
– Abe Bogotas
– Windmills
– Low Slow Squats
– Squats
– Side Straddle Hops
### **Buy-In:**
– 50 Merkins
– 50 Big Boy Sit-Ups
– 50 Squats
Because nothing says “good morning” like knocking out 150 reps before the actual workout.
### **The Hines Hero WOD – 20-Minute EMOM**
– **Shuttle Run:** 50 meters to the pole and back
– **Flutter Kicks** until the timer sounded for the next round
Each minute on the minute, the *pax* pushed through sprinting, flutter-kicking, and grinding out the reps.
### **Cash-Out:**
– 50 Merkins
– 50 Side Straddle Hops
– 50 Squats
Total reps: A whole lot. But we do it for the fallen.
### **COT – Honoring 1LT Derek Hines**
YHC dedicated this workout to **1LT Derek Hines**, who was killed in action on September 1, 2005, in Baylough, Afghanistan. He embodied leadership, competitiveness, and relentless determination, continuing to return fire despite fatal wounds. His legacy and courage remind us of the sacrifices made for the freedoms we enjoy.
This WOD was designed by Robert Kinney, former battalion commander and trained coach, with the **50-rep buy-in and cash-out honoring LT Hines’ service in the 2-503 IN, “The Rock.”**
We wrapped up 5 minutes early, so Bogey took us home with a quick Mary.
### **Final Thoughts:**
– The fog set the tone for a tough grind.
– 50 merkins at the start *and* end left no room for slacking.
– The freedoms we enjoy come at a price—never forget those who paid it.
#NeverForget #HinesGrind #TheRock
10 Pax joined me at the Renni for what turned out to be a Q training session. All Pax were given the opportunity to call the count in cadence as per the F3 standard. We have no rules for counting, but leadership calls for a standard. Once you master the standard, feel free to tweak it to fit your style. A leader that can call cadence effectively exudes confidence, and this will lead to a successful beat down and assurance that our great organization continues to thrive.
Ended with Sunday Mornings because that’s what we do.
SYITG
YHC arose on time and ready to take on whatever today’s Q was to serve up. Upon arrival, only 4 PAX were present and after a few mumbled greetings I was enlightened with the fact that I was indeed the Q for the day (I blame Rudy for my lack of awareness).
Disclaimer provided and off we mosey’d to the Rock Pile for warmups. A few more less inspired PAX arrived, one donning a new garment that apparently made him feel “like one of the cool kids”. A little of this and a few of those, now we are nice an warm.
Da Thang….
Rocks were selected, and we cycled through a deconstructed “clean and press” focusing on form and mobility. Deadlifts, rows, squats, OHP and then finally putting it all together for the full movement.
PAX mosey’d to hill for next exercise. 5 min plank holds, if rest was required, PAX ran up and over hill to resume planks on the other side. Apparently some felt it unnecessary to engage in the prescribed plank position and just ran up and down for 5 mins, it must’ve been his new threads. Others fought till the end, although form was questioned and criticized by certain individuals, again, must’ve had something to-do with being a “cool kid”.
PAX continued to the gym to perform 5 min wall-sits with 3 burpees to be performed during “rest periods”…it came as no surprise that yet another vest-donning PAX felt this was an unacceptable exercise and thus performed burpees for the duration while offering kind words of recommendation on form to the others.
Final round of holds were done back at the rocks, Over head holds for 5 mins. This is where the majority of the “UHHHGGGSSSS…” were vocalized. I think everyone did these, but there was probably someone that chose to do something else, regardless of what they were wearing.
Final exercise was a quick round of PAX’s choice of movements with the Rocks. We had squats, OHP, Big-boys, merkins and probably something else…it was delightful.
COT with minimal announcements and intentions, special thanks for all that is past, present, and future.
No AI were harmed in the making of this beatdown or BB.
