Today was a good time
We picked up some we hadn’t seen in a little while
And also picked up some along the way
Also there were two runners
The last ruckers arrived back after 50 minutes to much ‘adulation’.
Tag: Kenna Brah
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Good Time (although maybe too much) – from Charmin
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Monday Monday, Can’t trust that day – from Kenna Brah
An odd assortment of PAX showed up in numbers to imbibe of what YHC had for them.
Certain that the buffooneries of the previous week could not be repeated, I am sure.So we mosey’d to the rock pile for a warm up set:
Doing anything BUT SSH.
Upper Body twisters
Imperial Squat Walker Squat
Self Love
Mountain Man Pooper + Good MorningThe stated goal was to not let go of the rock all through this session:
Starting at Rear of Football End Zone field , walk 10 yards, stop then do the following with the rock:5 Man makers
10 Curls
15 OHP
20 Rows
25 Chest PressReach the 50 yd line, return to the start and repeat.
The whole PAX got at least 2 rounds in, then we joined together for some coordinated sumo squats, then back to the pile for some Mary, then back to flag for COT.
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Runners, Stretchers, and Runners Who Became Stretchers – from Bolt
After the Monday fartsack I decided to drop a comment in the Pontiff channel as a form of commitment to showing up today and upon rising I saw Pillsbury had made me accountable with a thumbs up emoji—no choice now; thank you, Pillsbury! As 530 struck, a dozen pax took to the track or the pavilion for their preferred version of the gloom—track sprints with Pai Gow or S&M with YHC. Triple and Mahatma split time between both. 45 minutes elapsed, then COT.
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Dewars, Storks and Peanut Butter and Butter – from Rudy
Yesterday (April 14th) was 3rd anniversary of my dad’s passing. YHC brought some memories to the beatdown this am. At 628am, YHC opened up the Mini, asked everyone to grab a pair of bricks. At 630am, YHC turned on the 80s playlist, and the 13 PAX moseyed (with their bricks) to the Peristyle.
But wait – Cheese Steak rolled in hot. YHC back to the car to get one more set of bricks. A few minutes later, our DR visitor from Chicago (Bob the Builder) rolled in. Hokie went for more bricks.
After a brief warmup (thank you Mahatma!), we got to work. We were going to visit a few places in the park. At each place, we’d have a cycle of exercises – 60 seconds on, 20 second rest.
Stop #1: The Peristyle with bricks. My father’s favorite evening night cap was a splash of Dewars. We still keep a bottle of it around with my family to periodically celebrate. 2 rounds of exercises to spell out DEWARS
Donkey Kicks
Eagle Wings (bat wings stuff – with bricks)
Wonderbra (peoples chair – then push the bricks out, then push’em up)
American Hammer
Rocky Balboa
Starfish crunchStop #2: Return the bricks to the Mini, and head to the rocks by the fountain. My father was an OB/GYN. His passion was delivering babies. What else delivers babies? 2 rounds of exercises (con roca) to spell out STORK
Squats
T-Merkins
Overhead Press
Rows
Kettlebell SwingsTriple Shift gratefully let YHC have a shot with TS’s rock while TS proceeded to one-arm Overhead Press YHC’s rock. Eventually, Frac relieved YHC.
Stop #3: Return the rocks, mosey to the little foundry. My father’s favorite treat that he introduced to my kids – the Peanut Butter and Butter sandwich (only to be made with spreadable tub butter). 2 rounds of PBB exercises
Pull Ups
Burpees
Big Boy SitupsStop #4: Stop by the Tool Wall. As the cancer took his life, he lost strength in his legs. YHC will pay a bit of honor with some leg strengtheners.
Calf Raises
Monkey Humpers
Bonnie Blairs (modify to Lunges)
Calf RaisesCouldn’t get through 2 full rounds as. we were already late. Back to the flag – getting their about 5 minutes late. YHC didn’t apologize for the delay, as he didn’t feel bad about it.
Finished with our COT. Prayers offered for other PAX who also go through struggles with their aging parents and health concerns.
Thank you all for allowing me to celebrate my father’s life. He meant the world to me. I miss him daily. But I know he has moved on to the next phase of his life, and I know I will be rejoining him again one day.
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Tongue tied VQ By Pillsbury – from Pillsbury
I woke up this morning at 4:00 am sharp in anticipation of my VQ. I arrived at the AO 5:05 am and walk the area to scout-out the locations for our morning workout.
Once that was figured out I sat quietly on a bench waiting for the arrival of the PAX.
It looked like it was going to be a perfect morning to VQ.
I made a disclaimer about how i get tongue tied and in true fashion I tripped over my words and TOLD the PAX to HURT THEMSELVES 😳……..
Instead of “I’m not a professional push yourself DO NOT HURT YOURSELF!”
Mosey over to a very well light and manicured lawn for Warmorama
side-straddle hop
Abe vigoda’s
Arm circles forward
Arm circles backwards
Self love
Peter Parker’sMosey over to rock pile to select any size rock and riffle carry to parking lot where we did..……
Elevens:
Started with 10 merkins, then proceeded with alternate lunges to first drain in the parking lot, where we did 1 big boy sit ups.
Back to starting area any way you wanted (walking, bear crawl, hop, skip, etc)
Repeat and rinse until you had 1 merkin and 10 big boy sit-ups.Mosey over to pavilion where we did count down starting at 10
10 Dips, 10 calf raises, 10 baby crunches
Repeat and rinse.Went back to parking lot picked up our rocks to riffle carry back to rock pile.
Sprinted back outside of the sable were we proceeded with 10 burpees. With several minutes on the clock PAX step in with some last minute actions to finish the rest of time.
Ended in Name A-Rama, intentions, and closing prayer
#KennaBrah #HokiePokey #TheArchitect #Fracsac #WeddingPlanner #Rudy #Scantron #RevSox #TripleShift #Mayhem #Boo-Boo #PoolBoy #Pillsbury
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That Frac’n Wally – from Fracsac
12 Pax posted to run or ruck, including 1 FNG courtesy of Off Balance and Kennah Brah.
All made it back for the CoT
NMM
Welcome CastleBurger! An accomplished musician that dips into all genres including Hillbilly Rock, passes his time waiting at Austin’s.
SYITG
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B’s and Bears – from Bogey
Disclaimer/to rock pile for a brief warmup/grab a rock and off to the hill/ Killer B’s – 3 man team with one pax on one side doing burpees, the second pax on the other side doing Big Boys, and the third bear crawling up and over the hill from one side to the other….taking the next Pax’s spot when reaching the other side. Rinse and repeat until all pax completed 5 rounds./to the restrooms bldg near the pavillion/half the pax doing peoples chair while holding the rock overhead until the other pax makes their way bearcrawling around the bldg, swap out…next round holding rock straight out./to the rock pile/Squatsx20(4 count), MHx20(4count), Squatsx10, MHx10/back to the flag/COT
Gratitude to the PAX for taking the time to humor me in the gloom, yet again! -
S&M Means What…? – from Bolt
YHC was still reeling from Hokie’s stations of the cross BD and desperately needed to work out the kinks. I put it out on the Slack and was happy to see nine other pax looking for recovery work.
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Reasons for Faith – from Kenna Brah
Last minute fill in and honored to Q on this special day. Weather was nice. Along the way I threw out some history on civilization, St. Patrick, Dark Ages, Shroud of Turin Facts,
Warm up –
Various arm circles
Slow combo of Grass Grabber to Good Morning to Extra Slow Abe Vigoda to help those who ran the CCC.
Hillbilly-Squat-Walkers – Me own invention. Good for engaging the mind/body connection.Thang –
Short Mosey to Lake Path for:
10 InchWorm Merkins
10 L/R Forward Lunge
10 L/R BackWard Lunge
10 L/R Side Lunge Repeat 2xFurther down the path we stop for Dora:
Timer runs to road and back –
100 BB Situps
200 4 Ct Plank Jacks
300 Wife PleasersMosey to the Deck –
New Invention – Dippity Do Rocketts – 4 Ct Exercise –
Dip position Down/Up
Right Leg Up/Down
Left Leg Up/Down
Dip Down/UpSingle Leg Squat Rear Leg Left ( Scorpion kick )
Single Leg Squat Rear Leg Right ( Scorpion kick )
10x first Rd, ,5x 2nd RdMosey back to Rear of Museum for traditional ending – Peoples Chair/Air Press Donkey Kicks and BTW.
Back to “flag” for COT, Prayer.
Happy Easter!!
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Stations of The Cross – from Hokie
YHC signed up for “Good Friday” with the intent of attempting to focus on the Stations of the Cross.
As I am not as creative as Rudy, I just created a beatdown with 14 stops for reflection.
Warm-o-rama welcomed folks with special attention to Good Friday and asking the Pax to PUSH themselves through discomfort while also paying attention to DO NOT HURT YOURSELF as I brought heavy stuff for us to utilize.
“Tools” incorporated today:
Dual 5 gallon buckets filled with sand for Farmers Carries
Single 5 gallon bucket for rifle carries
Approximately 100# sand bag (My Go Ruck 80# sandbag overstuffed) to carry across the shoulders while focusing on His carrying the cross
Two different 50″ sand bags for shoulder presses and bench pressesThe THANG
8 Pax were stationed at 8 stations with the “timer” being the 100# Sandbag “CROSS Carry”1. Farmers carry with two 50# sand buckets
2. T-Merkins
3. TIMER ~ 100# Sandbag CROSS CARRY
4. Lunges
5. 50# Sandbag Bucket Rifle Carry
6. Step ups
7. Shoulder presses with 50# sand bag
8. Chest presses with 50# sand bagRotation from 1-2-3-4-5-6-7-8-1….
After each round we stopped to reflect on a Station of the Cross….
oh, i almost forgot… and do burpees!!!
Most rounds were 10 burpees, except when Jesus was nailed to the cross and when He died, we did 15.
I am honored to have the opportunity to lead and can only hope those in attendance found it spiritually rewarding