Spring Training

It was a mild December day with temps akin to those in spring for some heavy breathing on the baseball diamond. The matutinal activities commenced with a mosey through parking down to baseball field.

Warm-o-rama
Side straddle hops, lunges, squats, goofballs, arm circles, Spiderman Merkins, monkey Humpers galore
The Thang
Partner up for three innings!
Inning one: partner runs around the bases while other partner at home does Burpee’s for a team cumulative of 50
Inning two: Running and a cumulative of 80 Carolina Dry docks
Inning three: bear crawl to first and onto second, then crab walk to third and home
Circle up for a round of legs led by each of the pax
Mosey to jungle gym
Max out pull ups, Mountain climbers, max out assisted pull-ups
Mosey back to shovel flag for a round of glorious mary

Count-o-rama / Name-o-rama: 6

Announcements & Prayers: Upcoming workouts, Allentown Rescue Mission 12/6/17 and prayers for Uptown Girl step father who is undergoing survey 12/7

COT: 6:15AM

Where’s my socks?

It was 5:22 AM and the Q’s pregame consisted of a doggy dig through the laundry room for clean socks. There was no counting involved, just bad words, but at least 50 reps were done. In his hand were the socks of the M, 2.o, 2.1 and 2.2 — but not his. Finally, two socks appeared at the bottom, they didn’t match but they fit.

Workout kicked off at 5:31 AM with mini disclosure and Warm-o-rama:

  • mosey down to street
  • arm circles, sun gods, ssd’s, front lunges, merkins, shoulder taps
  • shuffle, backwards run, shuffle, power skip down the lane
The Thang
Partner up for 3 sets; one partner sprint and back. 50 cumulative burpees, followed by another set similar deal but 100 merkins and sprinting up and back, and finally 100 carolina dry docks with an up and back sprint. 15 squats in between sets
  • Mosey to playground
  • Max pull-ups with palms away overhead grip, 10 star jacks, and back to the bar to max pull-ups again with palm in underhand grip, following by a last set of new military pulls until fail.
  • Mosey to swings for 10 back presses in cadence
  • Mosey to pavilion, donkey kicks and tysons
  • Mosey to shovel flag for mary
Announcements: Turkey Day workout, Black Friday workout and volunteering at the Allentown Rescue Mission
COT: 6:15AM

Walk In The Park

open house utg

It was a cool 32 degrees this morning in the Swamp.  YHC rolled up around 5:20 am to see if there were any early PAX.  Flame and Open House rolled up.  Neon on the default Q; however, 5:31 am came and went so YHC took the Q.   Short disclosure…You know why you are here, don’t get hurt.

Warmarama

Mosey around the quarter mile track to loosen up the lungs and legs.  By the time we made it around Neon joined us.  Circle up for arm circles, swimmers, trunk twists, SSH, monkey humpers, hill billies, grass pickers, and merkins.

The Thang

I warned the PAX today’s workout would involve lots of mumble chatter and an opportunity to lead an exercise segment.

Round 1 – Indian Run Burpee Train:  Pax slow jog around the loop track; one PAX drop for 5 Burpees, then sprint to catch PAX.

Round 2 – Neon lead us through a series of upper body burning exercises.  Circle up Carolina Dry Docks, Mountain Climbers, and Plank, Peter Parker.

Round 3 – Indian Run SSH Train:  Pax slow jog around the loop track; one PAX stop or 20 SSH, then sprint to catch PAX.

Round 4 – Open house lead through a series of ab burning exercises.  Circle up for crunchy frog, alternating v sit-ups, freddie mercury, alternating side crunches,

Round 5 – Indian Run Mountain Climber Train:  Pax slow jog around the loop track; one PAX stop or 15 Mountain Climbers, then sprint to catch PAX.

Round 6 – Side Shuffle 25 yards left, Side Shuffle 25 yards right, back peddle 50 yards.  15 Crab Cakes.  Turn around go back.  25 yard lunges, stop 13 shoulder tap merkins, 25 yard bear crawl, 50 yard bounding.

Mosey back to the shuffle flag for Mary.

The Main Mumble for this morning was the fact that as men we get in our own heads a lot.  This results in turning ourselves into our worst enemy.  If it persists long enough it can lead to indifference; which is about the worst emotion a man can have.  Even if he hated something, it would be better than not having enough energy to hate something.  Ultimately, as men we are challenged to take a stance on something.  Get off the fence and remember that life; much like a football game is normally won in the 3rd Qtr.  That means us men approaching or in our 40’s need to be digging in.  It’s prime time for us if we plan on leaving a legacy or pattern of winning in life.

Mary

Run in place, high knees, butt kickers, and goof balls.

COT: NoRama, CoRama = 4

Lord guide us and give us strength to be the men you’ve created us to be in our homes, families, workplaces, and community.  We also bring special prayers for the Snyder family and their two twin baby boys who will be having lip and tongue surgery today.

 

 

Test Rats – Trying Out New Army Exercises

Looking for creative inspiration and a new spin on a workout, Neon found an article on the Army’s new combat fitness test in the WSJ, of all places.

Of the 5 new ‘domains’ the lucky 6 PAX who posted were labs rats for 3. The remaining 2 exercises include maxing out a deadlift and a 250 meter spring/pull/drag shuttle run that required more equipment than was accessible on short notice.

At 5:30AM festivities commenced with a truncated (half ass) disclosure followed by a brief pause to stay clear of an incoming car driven by an unnamed and tardy member (hint: name sounds like Downtown Whirl). The 5 took off on a mosey to the other side of the park.

Warm-O-Rama

SSDs, monkey humpers, nordic skiers, Moroccan night clubs, arm circles, and shoulder taps. Mid way through the workout Open House appeared and bolstered attendance by 20%.

Mosey

The Thang

The PAX convened under a pavilion to try out the new Army “T” push-up, which to the best of Neon’s reckoning, the subject lays face down, pushes up, lowers down and lays on the ground and extends arms out like a “T”. Then back to the start position. Not terribly difficult to do 15 in cadence. The PAX did a series of squats and then ran a quarter mile lap around the infield.

Back to the pavilion for mountain climbers and Carolina dry docks. Run a quarter mile.

Over to the jungle gym to make use of pull up bars for the leg tuck. The leg tuck starts with a straight arm hang and then raising the body up so that arms are at a 90 degree angle. Hold the flex arm hang and pull the knees to the elbows, that’s one. Its a bit harder than the push-ups. Over to the swings for hanging back rows and then a lap around the infield.

Back to the pavilion for star jacks and something else. The next event in lieu of the spring/pull/drag was a sprint, bear, crab walk and sprint up and back across the infield. The PAX did another lap back to the shovel flag for a set of burpees and two rounds of Mary.

If anyone is actually reading this they may have realized that the PAX only did two of the domains (T push up and leg tuck) as documented in this BB. But wait, there’s more! Total running for the morning was a touch over 2 miles, consistent with the 2 mile run as noted in the new Army fitness test.

Announcements / Count-O-Rama / Name-O-Rama

Hawkeye presented a doctor’s note (which happened to be signed by a dentist) requesting that his recent absences be excused due to a fractured knee cap suffered by his wife. He also requested prayers for her healing as she completes outpatient therapy.

COT: 6:15AM

From the Field Manual

Workout October 17, 2017

For the first workout in a long time the game time temp was in the 30s. Only 6 denied the warmth of the fartsack and were rewarded with a page from the Army field manual for “Circuit Training & Exercise Drills.”

While the Q, Neon, likes to cut his arrivals close and he was five minutes late but with an excuse note from Craftsman for his malfunctioning garage door. Also arriving late to the party with a note from his momma was Capone, whose note read something about a flat tire (its hard to read crayon writing in the dark).

Warmup

Mosey, circle up and squat benders, cross country skiers, monkey humpers, and SSDs. A little plank work followed: dive bomber pushups, Peter Parkers, mountain climbers and shoulder taps.

The Thang

The PAX kicked into high gear with a lap around the loop; bear crawls, sprint, bear crawls and sprint home. Followed by another lap; burpee broad jumps, sprint, crab walk and mosey to pavilion

Under the pavilion lights the PAX worked on their beach muscles with derkins, lunges, dips, and imperial squats galore.

Mosey to the playground for maxing out on the back press and pullups and back to the pavilion for Mary.

Countarama / Namearama: 6

Announcements: Second F event at 1760 Pub Wed 10/18 at 5

Inspiration: Capone shared his reading of Philippians 4: 8 Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.

COT: 6:15 AM