YHC was planning on posting this morning as a rucker and being the only rucker there. It soon became apparent that there would be a 3 ruckers in total, along with 3 runners and 1 S&M on a park bench. That being said, having conversation definitely made the 45 minutes in the gloom pass by faster vs. whatever was up next in my podcast feed.
COT: Prayed for Mambi’s mom (May the souls of the faithfully departed, through the mercy of God, rest in peace) and for Vag’s meeting today at 1 pm.
Fresh from an Epic Grand Canyon beat down YHC thought it apt to apply some lessons in endurance.
Mosey to the JPAS for some mobility and warmup work
Worked on SQUAT form by standing face and bell to a wall and then slowly squatting, repeating till the lesson was learned
Formed up the PAX for proper hand/elbow position for some Merkins
Introduced the Toys and the BD
60# Sand Bag was the timer up the ramp and down the stairs
While the timer ticked off:
All stations worked the sets till the timer returned, then moved Clockwise to the next station
Station 1 – Take small steps up/down on a coupon – keeping knee engaged the whole time. Sort of like a single leg pulse squat
Station 2 – 40# SandBag Front Squat
Station 3 – 54 Lb KB swings
Station 4 – Barbell complex – Deadlift, Clean, Press, Tricep Ext, Return to beginning
Finished with 12 min of Pain
Mission Impossible Merkins
BB Situps/Flutter Kicks
A combo Of Fire Hydrant Leg Lifts/Scorpion Kick and Extended Side Leg Lift
Mosey to Flag and COT
In an effort to once again lead the Pontiff Pax in number of written BackBlasts, YHC posted in the gloom this morning. Thankfully, 9 other runners decided to do the same and hence Charmin and the Runners was formed. YHC Rucked and the Runners ran.
Rudy needed a personal invitation to the Name-o-rama ball, but other than that, it was a cool morning.
Warm-o-rama at JPAX
WARMUP:
10 – Side Straddle Hops
10 – Abe Slow-godas
10 – Pendulums
10 Arm Circles F/B/SC/OHC/MNC
10 – Grass Grabbers
Rifle Carry to Feild
THE THANG: Blocktanamo x 2 PAX circle up with their backs towards the center, holding a coupon straight out in front of them. One PAX sets down his block and runs outside the circle, pressing down on the others’ blocks as he passes. The next PAX sets his block down and begins his run as soon as the guy next to him returns to his spot. The exercise ends when the final PAX completes his lap.
Grip, Rip and Roll x 5 there and back Sitting up on your six, set a cinder block by your side. Grip the cinder block. Pick it up and place it on the other side of your body. Now place your hands on top of the cinder block, roll into a plank on top of the block complete 5 merkins, then roll to the ground.
Lt dans out x 7
Skull crushers x 15
Lt dans back.
Capture the coupon All pax start with their coupons in the middle. Each takes 30 honest paces out from the middle. One extra coupon is placed in the middle. Pax must complete 7 burpees, run to the middle, retrieve their coupon, return to their spot and complete the following: 20 curls 20 rows 20 overhead press Once finished, Pax race to capture the remaining coupon The pax that captures the remaining coupon must run it back to his spot, place it down in front and using his own coupon do 10 merkins.
The pax that don’t capture the remaining coupon must run to the middle and back and do 8 Merkins each side and then try to steal the coupon.
In this case Frak was the winner, although this seems to need some modifications in the future.
Return Coupons to the stairs
Mosey to the warmup pad with some stretches in between.
Cool-o-rama
20 x Penguins
10x Single Legged wife pleasers each side
1 minute of plank to end.
Overall a great Beatdown and great to see 5 Pax on a Wednesday!
Weather: clear, 70 degrees, windy, low humidity
I arrived early to Kennarie Ridge since we were expecting an FNG. He was a no-show (maybe next time), but I was soon joined by @Boo Boo, @Charmin, and @Chips on this beautiful windy morning with low humidity. Opened with disclaimer and headed to JPAX with a brief stop at truck to pick up jump ropes.
Warmup
Slow squats x10
SSH x 15
Abe Slogodas x10
Imperial Walkers x10
Seal claps x10
Overheard claps x10
Forward arm circles x10
Backwards arm circles x10
The Thang
Burpees x10
Jump rope 2 min (100-120 turns)
Dips 4 sets 20 reps each, 20 sec rest between sets
Burpees x10
Jump rope 2 min (100-120 turns)
Mountain climbers 1 min, 20 sec rest, 1 min
Burpees x10
Jump rope 2 min (100-120 turns)
Merkins 3 sets 30 sec per set, 20 sec rest between sets
Burpees x10
Jump rope 2 min (100-120 turns)
After listening to @Charmin talking about the pleasures of having the wind rustling through your beard, we headed to flag with a mix of lunges and high knee claps every other pole.
Arrived at flag with burpees for 30 seconds
COT
A couple of us regulars arrived at the proverbial flag and before we knew what was upon us, Pax from a distant shore began to spill out and overflow from a single car. Before we knew what was upon us, there was a total of 18 pax, most of whomst were taking part in the inaugural Lake View Clown Car Coup as a way to prepare for their attendance at the Convergence in a month.
While their number was many, their ability to start on time seemed to be lacking as “Well, it’s 5:30!” rang out in the gloom to no movement except from the regulars. This continued to present itself when the ruckers were the first to reach Falcon Road, leaving the park.
45 minutes later (only 40 for the runners, who apparently needed the 5 minutes to cool down), we all returned for a total of 18 pax.
COT – Prayers of Gratitude, protection for those in the path of the hurricane, and mostly prayers kept in the silence of the heart.
Not feeling 100%, but still wanting to push, YHC woke up and posted along with 4 others.
Some noteable events we seeing Kenner Brah doing wife pleasers at the pavilion by himself on top of a table and seeing Two Yutes lap Pai Gow and Vag.
This workout showed that mindset is everything and many times, the battle is to just keep moving.
77 degF & 90% RH
Over-indulged with 15 PAX at dinner the night before
Sleep would have been great, but not an option
A week earlier, Boo-Boo called me out. So I committed to Q, and I was determined to invigorate others to do the same.
Was it hard? Yes.
Was it fun? Sure.
Was it worth it? Absolutely.
Planted the second flag. Quick disclaimer including sharing the prior evening’s adventures.
Mosey over to JPAC for some warmups: SAV, GG, PPP, MC, CC (crab cakes that Fracsac hates), SSH… shucks forgot the tie fighters, head still a bit cloudy.
Brought the first H8! practice to Kennarie. By the way, who came up with ‘Kennarie’, and that spelling, just weird. Not my first time here, but was my first time to Q.
Six rounds on this route: 70 yd bear crawl UP the ramp, 400 yd jog down the stairs and around the building, Burp-Merk-Ladder (1B-6HRM, 1B-5HRM, etc…). Everybody pushed. A couple got bonus rounds in.
To the grassy area nearby for some shuttle runs. 5 burpees every time you are at the starting line. First bench – 10 merkins and back, Second bench – 10 lunges and back, Third bench – 10 squats and back, Fourth bench – 10 big boys and back.
To the flags. COT. Count. Name.
Announcements (10/19, 10/24, 10/26).
Intentions (Frac’s mom, Squints’ parents, Hawg’s wife, Charmin’s friend’s child).
Shout out to the PAX who posted:
The regulars at this AO: Charmin (pushed hard), Fracsac (only one to do the last 5 burpees before heading to COT), Space Cowboy (always impressive), Boo Boo (thanks for calling me out), Squints (never disappoints)
The newbies here: Hawg (inventor of the H8!, thanks for the bear crawl races), Dax (wins the longest drive award)
YHC put out the call for HC in exchange for a Q; three pax joined while a Slack HC was a no-show (ahem…Boo-Boo). Frac will be disappointed to know he missed my one Q sans his favorite warmup song because it’s Patriot’s Day which called for something patriotic: Lee Greenwood’s God Bless the USA. Plus it fit the shorter warmup needed to complete todays 9/11 memorial BD.
The Thang:
Mosey to JPAX Mountain (the ramp)
Read flight details at each corner
Sprint to corner 1 plank til 6
Plankorama
AA Flight 11
Boston – Los Angeles
Hit the North Tower at 0846
92 perished
SSH x 92 OYO
Lunge to corner 2 plank til 6
Plankorama
UA Flight 175
Boston – Los Angeles
Hit South Tower at 0903
65 perished
Mt. Climbers x 65 OYO
Sprint to corner 3 plank til 6
Plankorama
AA Flight 77
Dulles – Los Angeles
Hit the Pentagon at 0937
64 perished
Squats x 64 OYO
Lunge to corner 4 plank til 6
Plankorama
UA Flight 93
Newark – San Francisco
Crashed in Shanksville, PA at 1003 after passengers stopped attack
44 perished
Merkins x 44 OYO
Use the four corners of the walled part of the ramp:
9 Rounds of sprinting 1 lap followed by 11 reps of the called exercise
Sprint Lap 1
Diamond Merkins x 11 OYO
Sprint Lap 2
Jump Squats x 11 OYO
Sprint Lap 3
Big Boy Situps x 11 OYO
Sprint Lap 4
Carolina Dry Docks x 11 OYO
Sprint Lap 5
Lunges x 11 OYO
Sprint Lap 6
Flutter Kicks x 11 OYO
Sprint Lap 7
Wide Merkins x 11 OYO
Sprint Lap 8
Sumo Squats x 11 OYO
Sprint Lap 9
Burpees x 11 OYO
Mosey to JPAX benches/and two of the running path benches
Steps Ups x 110 OYO (55/28/27
In honor of the 110 flights of stairs that had to be climbed in WTC
COT
3 pax assembled in the cool/wet gloom looking for and to provide accountability. I didn’t expect Mayhem to post given his Okwata hesitancy last week and was pleasantly surprised to see in mumble chatter that he posted to War Eagle’s black ops BD (aka the Early Bird) at Lasalle—rain and all!
The Thang
YHC led S&M under cover as usual with Charmin while Vagabond chose to ruck himself in the rain. We were all the better for it. SYITG!
