Author: MACHINEHEAD

  • The Birthing Canal

    This backblast is very late. Four weeks late to be exact.

    The Warm-O-Rama

    ​We kicked things off with a mosey around the back right soccer field to get the blood flowing, eventually circling back to the parking lot for:

    • ​Side Straddle Hops
    • ​Don Quixotes
    • ​Cherry Pickers

    ​The Groundwork (Shoulder Burn):

    Before leaving the pavement, we dropped down for some intensive shoulder and chest work:

    • ​Macho Diaz
    • ​Around the World
    • ​Merkins
    • ​Bear Crawls
    • ​World’s Greatest Stretch (Much needed after that smoke session)

    ​The Thang: The Circuit

    ​The PAX moseyed over to the playground for a high-intensity circuit. We stayed in the “grinder” for roughly 25 minutes, conquering the following:

    1. ​The Birthing Canal: A tactical crawl through the tunnel.
    2. ​The Hill: Bear crawl up and over the center mound.
    3. ​The Descent: Rope climb down.
    4. ​The Spider Web: A full traversal around the rope-climbing equipment.
    5. ​Jerkings: Pull-ups/Rows performed on the hanging rope swing.
    6. ​The Bridge: Wheelbarrow walks across the play equipment.
    7. ​The Reset: Renegade Rows with cinder blocks before starting the lap again.

    ​6 Minutes of Mary

    ​We circled up in the middle for a round-robin style Mary. Each member of the PAX called out an ab exercise of their choice to finish off the core.

    ​COT (Circle of Trust)

    • ​Count-o-rama
    • ​Name-o-rama
    • ​Announcements
    • ​Prayer

  • Bon Air Biker Gang Meet Garden flag warriors

    Four unusual things happened this workout.

    1. Pallino joined us up from the Carolinas for a wedding.
    2. This Q requested a flag the night before and Trogan delivered a gorgeous example of why this Q should have his own flag in the future. Trogans garden flag was covered in enough sunshine, tassels, flowers, and colors to fill the gloom with the booming laughter of 10 HIMS.
    3. We found a Bon Air biker gang sleeping under the riverside playground and woke them with a manly set of arm cirlces, Don Qioxtes, Cherry Pickers, worlds greatest stretch, ect.
    4. We practiced some emergency procedures covering everything from what to do with an unconsious him to a 3-man carry across the field

    Warmarama:

    Mosey to riverside to wake up the biker gang as explained above.

    The Thang:

    1. 10 Bulgarian Split quats on each low brick bench with lunges to connect them (80 in total)
      • This burned out those beautiful butts
    2. Incline/Decline Merkin circle around the Gaga-Pit
      • 10 incline or decline Merkins on each of the Gaga-pit sections rotating counter clockwise
      • This really impressed the biker gang, but not the PAX, it was too hard for anyone and YHC learned to bring it down a notch next time
    3. Emergency proticals and carries across the field.
      • “What would happen if one of us dropped unconcious in the field here?”
      • “Call 911,” responded the PAX
      • “Does anyone have a phone?”
      • The pax was silent except for DTH who commented we could beg one off the Bon Air Biker gang above us
      • “Should we try to move them?”
      • “No!” correctly answered the PAX
      • While that is correct, that is exactly what we are going to practice
      • The pax proceeded to ferry HIMS back and forth across the field using 2 man and 3 man carries.
    4. Mosey to the Elementary school playground for our final burnout: 25 Jerkins in cadence
    5. Mosey back to the Garden flag for 5 minutes of Marry

    COT

    Don’t forget we will go to Dogpile on the 13th to send off Flatline and that same day we will send off NTB at DTH’s.

    This Thursday is DTH’s 500th Q.

  • “Was this your VQ?”

    warmarama:

    We kicked things off with a downhill parking lot run, mixing in high knees, butt kicks, and karaoke on the way down. Stretch: Worlds Greatest, Don-Quiote, Quad, Cherry-picker

    The Thang:

    COP#1: 11’s

    10 Jerkins (on a bar that runs along the sidewalk above the tenis courts) and 1 Merkin.

    COP#2: TourDeStade with dips

    Next, we headed to the stadium for a partner Tour De Stade (touch every stair twice). One partner did dips while the other ran up and down the stairs, then we switched and moved to the next set of stairs. Solid teamwork kept everyone together and having fun.

    COP#3: 200m Sprint with partners and a twist

    Hit the track for 200m sprints with a twist: at the 100m mark, everyone stopped for 20 Merkins before finishing the sprint. The group was smoked after that, so we took a quick 20-count recovery led by Snip.

    COP#4: Evolution

    On the football field we “Evolved” from a ameba, to a worm, to a crab, to a bear, to a man.

    • Pencil roll to the 20-yard line
    • Inchworm to the 40
    • Crab walk to the 60
    • Bear crawl to the 80
    • Broad jump burpees to finish it off

    COP#5: Catch me if you can

    We wrapped up at the tennis courts with Catch Me If You Can: one person running circles around the court while the other did exercises, switching back and forth until the round was complete.

    1. Lunge
    2. Side Squat
    3. Bear Crawl

    COP#6: Evolution

    With about 7 minutes left, we circled up for Five Minutes of Mary — each PAX called and led an ab exercise in turn. This became 6-1/2 minutes of Mary and a unplanned hill-sprint back to the COT.

    COT: Countarama, Namarama, announcements and prayer.

    Great work this morning, men. We covered a lot of ground and got after it. Thanks for pushing through!

  • Let’s Try that Again!

    I loved last weeks workout, but not everyone finished it so I thought I’d drop the gauntlet by both making it harder and telling the PAX that no one had finished this last week. The PAX did not disappoint, pushing themselves like men possessed to finish more exercises 5 minutes earlier.

    Mosey the ¾ miles around the school.

    warmarama:

    SSH, Don Quixote’s, Cherry Pickers, worlds greatest stretch, Merkins.

    The Thang:

    Mosey to the playground:

    30 Jerkins on the low bars, “on my up.”

    COP#1: Catch me if you can

    • Pair off
    • One person runs to the fence, back to the playground for 10 jerkins and then relieves their partner who is slowly inchworming across field to the same fence

    Mosey to the benches

    COP#2: Four corners prostitute style “because you need nicer abs to work corners in bon air.”

    • 25 Dips,
    • 50 Alabama Prom Dates,
    • 75 American Hammers,
    • 100 Flutter kicks.

    COP # 3: Catch me if you can again. “You are going to work your way around this Diamond three times for a grand slam.”

    • Pair up
    • One person does the exercise around the diamond while the other runs until the lap the first person and then they switch. This continues until you have completed one lap of each exercise.
      • Bear Crawls
      • Broad jump burpees
      • Sideways Squat’s

    COP #4: Circle of Pain

    Exercises included: WWII’s, Cruntchy frogs, merkins, worlds greatest stretch, ect.

    COT: Countarama, Warmarama, anouncements and prayer.

  • Tour – De – Stade

    Warm-Up.
    The PAX Mosey’d to the football field and then winded it’s way like a snake from Greek mythology up and down, down and up through the stairs on the bleachers. Mumble chatter about “skipping,” the stretches were heard from the unhappy serpent until we arrived at the top of the last set of stairs.

    Circle up:

    • Cherry Pickers x 10 IC
    • Worlds Greatest stretch 10 OYO
    • Arm Circles fwd/bwd x10 IC 
    • Imperial Walkers x15 IC

    I proceeded to miss-name exercises and ruin the “Next exorcise, In Cadence, ready position, move,” procedure, but my supportive PAX was quick retrain me. Here I thought I was a big bad Q with 2 notches in my belt, but I clearly have some homework.

    Thang 1: “Tour – De – Stade” The pax will revisit the bleachers to touch every stair twice

    Set-up: 8 stair sections; assign 1 pair per section to start (staggered). 

    Per cycle (together or alternate): 

    • Run up stairs to top → 10 Dips
    • Run down stairs → 10 Merkins

    – After completing aisle, move right to next section & repeat. 

    – At far right end, mosey back to far left & loop again. 

    Transition: The PAX regrouped at the bottom of the bleachers and did air squats till the six joined us. Then we ran to the football field.

    Thang 2: Field Mary Suicides  

    Set up: Start in end zone. Suicide-style: sprint to each line (10, 20, 30, 40, 50 yd), do full reps of listed exercise, sprint back. Advance to next line after completing previous. 

      – 10 yd: 10 Australian Snow Angels 

      – 20 yd: 20 WWII’s

      – 30 yd: 30 American Hammers 

      – 40 yd: 40 Alabama Prom Dates

      – 50 yd: 50 Flutter Kicks 

    Thang 3: Dora

    Pair up, each group does 100 Squats, 200 Plank Jacks, and 300 monkey humpers as a pair. One member of the pair runs to the other sideline and back while the other member knocks off sequential reps and then they switch.

    Transition: Run to the ramp for some lunges and then back to the parking lot.

    Thang 4: 2 minutes of Side straddle hops.

    Back at the cars we found a fearless leader, very ill, and equally Nyquilled Snuff who rolled out of his death bed to bring us coffee.

    I needed to kill 2 minutes so we did 47 SSH in cadence.

    – Name-o-Rama, announcements, prayer, and Coffee-Rama followed by a DTH lead discussion of our Shorties and shield wall

  • Gulp the Dookie

    **Warm-Up (9 min)** 

    We practiced the AMRAP and timed ourselves doing it to set a baseline to beat. It took us 9mins together to run the half mile loop and do the exorcises.

    AMRAP:
    The route is 0.6miles. At the bridge we do 10 incline pushups. On the trail we do lunges between signs about 50 feet apart. We bear crawl across the parking lot, then 10 pull-ups and 10 dips on the playground and start over. Everyone was able to complete over 3 rotations in the 28 minutes they had so everyone beat the warm-up time. Impressive group.

    Mary to the finish 

    – Circle up: Dealer’s Choice abs (each PAX calls 1 exercise x10-15 IC, e.g., plank, LBCs).

  • VQ in just before the snowpocalipse.

    Some interesting context: Today was the first day Scrams doctors said he could safely do anything strenuous. This HIM shows up with stapples in his head and blew this workout away just like the windchill that makes it feel like one degree today.

    warmarama:

    SSH, Merkins, Freddie Mercuries, X-Cross Sit ups, Don Quixote’s, Cherry Pickers, The Opus (because the PAX got mouthy), Copperhead Squats, Imperial Walkers.

    The Thang:

    Mosey to the field:

    COP#1: Tag Me in “Burpee across the field, but you are not alone.”

    • Pair off
    • One person runs to the fence and back while the other broad jump burpess across field to the same fence
    • When you finish, find one of the six pair and join them in whatever they are doing.

    Mosey to the benches

    COP#2: Four corners prostitute style “because you need nicer abs to work corners in bon air.”

    • 10 Dips,
    • 20 Flutter kicks,
    • 30 Alabama Prom Dates,
    • 40 No cheat merkins which is the first time Belay and Dookie can feel their fingers.

    COP # 3: Catch me if you can. “You are going to work your way around this Diamond three times for a grand slam.”

    • Pair up
    • One person does the exercise around the diamond while the other runs until the lap the first person and then they switch. This continues until you have completed one lap of each exercise.
      • Bear Crawls
      • Lunges
      • Sideways Squat’s

    COP #4: Three man Relay with some frozen fingers

    • Mosey over to the playground and find a pull-up bar
    • One man does pull-ups, one man does push-ups, oh sorry tin man, “merkins,” and the third runs a lap, rotate when the runner returns

    COP #5: I don’t have a 5th thang planned, lets go do some wall sits and bear crawls until the time is up.

    Head back to the COT and asked Scram to lead us in some shoulder touches for the final minute. Countarama, Warmarama, anouncements and prayer.