Author: Isaiah Grant

  • Gooooooaaaaaalllllll!

    4 part time members of the USMNT took a break from World Cup activities to enjoy a Co Q with Chap and House. Here’s what went down

    YHC started off with Warmarama with several exercises in cadence but quickly remembered this is the lounge and switched to OYO.

    Pulled out the soccer ball and goal. If a goal is made 5 burpees, if its missed, run a loop around the parking lot and do 30 of an exercise. No goals made…

    Mosey over to Twin Team and Chaplain takes over.

    Mosey up Twin Team stopping at mailboxes for exercises.

    Mosey back down Twin Team and Chaplain throws the Q back to YCH

    Back at the school for more attempts at making a goal.

    Name/Numbers/YHC took us out

    To finish, each Pax attempting a goal could choose what we would do if the goal was made or missed. 3 out of the 4 chose running and burpees. Chairman of the Board of the Lounge chose dead man hangs. Great workout and even better convo over coffee. #Juneteeth.

    Thanks for letting me lead,

    House Party

  • First to yell “Lets Mosey” get the Q

    8 HIM came out to enjoy another beautiful day at Rock and Roll. With no Q signed up and no one itching to take it, YHC just yelled out “lets mosey”. From there, the Q was mine!

    Mosey to the basketball courts for Warmarama

    SSH’s, DQ’s, Imperial Walkers, Ukrainian soldiers, Tempo merkins, Flutters, and some light stretching.

    Mosey to the trails for a quadruple check

    Shoulder taps, monkey humpers, WWII’s while the runner goes up a steep portion of the trail

    Mosey along the trail and stop for exercises in cadence along the way

    25 HRM

    25 Freddie Mercury’s

    Make our way out of the trails and back to the parking lot for 4 corners

    15 HRM’s

    30 WWII’s

    45 Monkey humpers

    60 SSH’s

    Remained in the parking lot for 11’s

    Merkins and squats

    Mosey back to the basketball court for a few variations of suicides

    Back to the flag for a couple ab exercies

    Names/Numbers/YHC took us out

    As we mosey’d back to the flag we picked up a potential FNG. He joined for the few ab exercise as well as the COT. He plans on coming out in the near future for a full beatdown and to get his nickname.

    Thanks for letting me lead,

    House Party

  • Super 7 of Diamonds

    A brave quartet came out to The Crossing to experience the scorching pavement on the hottest day of the year. Here’s what went down.

    Warmarama –

    Quick mosey followed by SSH’s, DQ’s, Imperial Walkers, Ukrainian soldiers, Helicopters, Merkins, and flutter kicks

    Mosey to the lower parking lot for a Super 7 of Diamonds-

    7 Merkins

    14 WWII’s

    21 Shoulder Taps

    28 LBC’s

    35 Monkey Humpers

    42 SSH’s

    49 Flutter Kicks

    Mosey to the upper parking lot for several rounds of exercises

    Exercise for 1 min. then run the length of the parking lot and back.

    Exercises were merkins, scrunchy frogs, Flutter kick

    BTTF for about 3 mins. Of Mary

    Prayers for DTHs trip to Nicaragua, NTB and his family’s move. Congrats to L. Woods and family for the safe delivery of baby Gia.

    Strong work by the Pax on the hottest day of the year thus far. HIGH HEAT AND HIGH REPS. Cant beat it!

    Thanks for letting me lead,

    House Party

  • Into the Fog

    5 Rock N Roll Regulars came out to Rockwood for some fun. YHC had been so excited about the warm temperatures recently that I must have overlooked the fact that it was going to be cold, wet, and foggy outside. Lucky for us, it was 70 and sunny in our minds.

    Mosey the the BBall courts for Warmerama:

    Quick welcome and disclaimer

    Various exercises in cadence.

    Suicides:

    Move to baseline for –

    1 normal suicide

    1 burpee at each line

    1 burpee, 2 LBC’s at each line

    1 burpee, 2 LBC’s, 3 merkins at each line

    1 burpee, 2 LBC’s 3 merkins, 4 American hammers at each line

    1 burpee, 2 LBC’s 3 merkins, 3 American hammers, 5 Carolina dry docs at each line

    4 corners:

    Mosey to the large parking lot for 4 corners with –

    25 hand release merkins,

    50 WWII’s

    75 flutter kicks

    100 monkey humpers

    Quintuple Check:

    Mosey to the hill near the trail for a quintuple check with –

    Merkins, Dips, LBC’s, Monkey Humpers

    Runner runs down the hill and back up.

    3 rounds of wall work:

    20 donkey kicks/Hoe downs

    15 donkey kicks/Hoe downs

    10 donkey kicks/ Hoe downs

    All in cadence

    Catch me if you can:

    Mosey to the area next to the dog park –

    Partner 1 bear crawls while partner 2 does 5 burpees and runs to switch spots.

    Long mosey back to the flag for a couple mins of ab work.

    Names/Numbers/YHC took us out.

    Prayers for Chaplain’s son Jake as he recovers from his concussion. Prayers for Melville’s mother as she recovers from rotator cuff surgery.

    Great work today. Always a great time a Rock N Roll.

    Thanks for letting me lead,

    House Party

  • Plan B

    Although the desire to ruck the Frozen Triangle this morning was strong by all, a few Pax opted for Plan B, which was a beatdown at Rock and Roll. Each Pax took a turn at leading. Here’s what went down

    First up Chaplain:

    Mosey around the park stopping for assorted exercise. All in perfect cadence.

    11’s with upright Australian snow angels (double count) and ski jumps. Both perfect choices considering the weather.

    Mudslide:

    4 corners: 20 jump ropes, 40 jump squats, 60 mountain climbers and 80 monkey humpers.

    Quasi Dora: 50 merkins (2 / 25), 100 LBC’s (2 / 50), 3 sets of uphill walking lunges, and finish off with a round of broad jump burpees.

    Purple Rain:

    20 scrunchy frogs, 20 dips, 20 decline merkins, 20 imperial squat walkers (all exercises included a short mosey in between)

    Partner up for some ab work:

    partner 1 does crunches on the swing while the other partner runs to the light pole.

    House Party:

    Mosey to the jungle gym for a Quad check:

    Exercises where pull ups, WWII’s, and burpees while the runner ran to a tree and back.

    Finally we moseyed back to the flag stopping a various points for exercises. Once 1 Pax hit the specified number, we moseyed to the next point. Exercise were 15 burpees, 25 WWII’s, 40 merkins, 25 heels to Heaven.

    Names/Numbers/YHC took us out

    Prayers for safety and strength for the Pax completing the Frozen Triangle. Prayers for Touchdown and all the the youth competing in todays basketball game that they leave the game injury free.

    It was a fun time at Rock and Roll this morning, The wind chill was no match for these HIM. Although we hit a couple of slippery patches and lost feeling in our fingers, we all managed to stay upright and came out of there pretty much unscathed.

    HP

  • We’ll figure something out.

    With no Q on the books and Chaplain already completing 7 workouts today, YHC decided to take the reins and figure something out. Here’s what went down.

    Mosey around the parking lot and circle up for warmarama with SSH’s, Helicopters, Arm Circles, Imperial Walkers, Merkins, and WWII’s

    Mosey around the perimeter of the church, making stops to perform exercises. We made 2 laps and stopped for HRM’s, Burpees, Hoedowns, Donkey Kicks, Dips, WWII’s, Flutter Kicks, Freddie Mercurys, Shoulder Taps, LBC’s. All exercise were completed in cadence.

    Next a quadruple check with Merkins, WWII’s, Monkey Humpers and the runner running down to the end of the parking lot and back.

    We finished with APD’s and Heels to Heaven.

    Nice work by all the Pax. The only plan was that we kept moving. We had the pleasure of hosting Soul Glo from F3 Nashville. Got his name due to his hair. He works for the Fed and is in town for work and leaving out tomorrow morning. Prayers for his family in his absence and for safe travels back to Nashville.

    Thanks for letting me lead,

    House Party

  • Choose your path

    3 early risers decided to face the cold temps for a ruck/walk/run. The Pax started out together for several mins. with each HIM eventually choosing his own path. Big Rig got in his usual run while Rodeo Clown and YHC rucked/walked together for ~ 3 miles.

  • 11’s on the Half Pipe

    After a 30 degree drop in temps from the previous morning, 6 HIM still managed to ditch the fartsack for a Rock and Roll beatdown. Here’s what went down.

    Mosey to the Basketball court for Warmarama

    SSH’s

    Deadman Hang

    Imperial Walkers

    Ukrainian Soliders

    Helicopters

    WWII’s

    Tempo Merkins…All in cadence

    Finish up the warmup running the length of the court, and bernie back While doing acending burpees to 5 at the base line.

    COP 1

    Mosey to the large parking lot for 4 corners

    Merkins, LBC’s, Monkey Humpers, and Mt. Climbers. At each corner, 1st Pax to 100 calls it out and we moved to the next corner as a group.

    COP 2

    Mosey to the concession stand for 7 mins. of pain. 15 hoe downs, 10 WWII’s, 5 merkins. Repeat circuit for 7 mins.

    COP 3

    Mosey down the trail to the entrance near the lake. On the hill we did 11’s with merkins and scrunchy frogs.

    COP 4

    Mosey to the pavilion for a triple check with step ups, dips, and the timer doing 50 toe taps

    Mosey back to the flag to finish up with 20 HRM’s, 20 Freddie Mercury’s, 20 oblique LBC’s on each side, all in cadence

    Numbers/Names/YHC took

    Prayers for those battling cancer.

    Had a great time this morning with this group. Probably a little more running that we all anticipated, but we made it through together.

    Thanks for letting me lead,

    House Party

  • All I want for Christmas…

    Enjoying the break from the freezing temps, 3 HIM opted for an evening beatdown at The Crossing. With the soft sound of holiday music playing in the background, here’s what went down.

    Mosey around the upper parking lot and circle up for several exercises OYO and a few in cadence.

    Mosey to the lower parking lot for a variation of 4 corners which included 50 hand release merkins, 75 monkey humpers, 100 Mt. climbers, and 125 flutter kicks, After completing each exercise we returned to each corner for 3 burpees for a total of 48 burpees.

    Mosey around the perimeter of the church making a stop for 1 minute of LBC and 1 minute of The Opus.

    Finished up with a triple check with merkins, WWII’s and the runner running the length of the parking lot.

    BTTF/Name/Numbers/ YHC took us out.

    The holidays can impact us all in very different ways. Prayers for wisdom when navigating through this time of year.

    Thanks for letting me lead

    House Party

  • Smooth Jazz at The Crossing

    3 Amigos came to The Crossing on a breezy afternoon for the smoothest beatdown in town. Here’s what went down.

    Mosey around the parking lot and circle up for Warmara which included:

    Arm circles, Helicopters, Don Quixotes, Dead Man Hang, WWII’s, Tempo Merkins, and Hip stretches.

    Mosey to the lower parking lot, turn on the jazz tunes, and set the timer to 10 mins.

    For 10 minutes we performed 20 merkins, 15 WWII’s, 10 Squats, and 5 burpees while running ~10 yards between each exercise.

    After that round, we completed a lap around the perimeter of the church

    With the timer set at another 10 minutes, we did another round while performing 20 Monkey Humpers, 15 Scrunchy Frogs, 10 Carolina Dry Docks, 5 No Cheat Merkins.

    Another lap around the church while trying to push the pace.

    BTTF for ~ 3 mins of Mary

    Names/Numbers/YHC took us out

    Prayers for peace, wisdom, and good health

    Great work by all as usual. The weather was surprisingly warm and very breezy which caught us off guard a little. YHC brought the speaker and was unsure of what to play. Decided the Smooth Jazz channel on Pandora was going to be it which made this the smoothest beatdown possible. As the saying goes, “Your Q, Your Playlist”

    Thanks for letting me lead fellas,

    House Party