Author: Mudslide

  • “Band” Halen

    PS…thanks to Purple Rain for the heading. Warning…this workout contains things that may be “painful” perhaps one where you want to come and try(read all warnings before coming to a Mudslide Q). A bakers dozen(13) came to the Southside, saw that I had the Q and wanted to see what did I have in store today. After a short warm-up(SSHs, Don Quixotes, Helicopters, Imperial Walkers, Cherry Pickers, Merkins and LBCs). It was time for the main part…..

    Round 1:(Triple Check) Farmers Carry with the Cindies down and back, Incline Merkins, Thrusters with the bands

    Round 2:(Triple Check) Run down to the stop sign Bernie back up, Swings with the cinder blocks, squats with the bands

    For the remiander…..it was strickly bands with certain movements(first part skaters, next bernie runs) then finally why I enjoy the hill(if you have anything left, leave it all out). The hill was 20 seconds run, 10 seconds lunging, 10 seconds bear crawl you did that till you were at the top(extra bonus to State Farm for a double shot)

    Back to the flag, put away the cindies, circle up, count outs names and prayer led by YHC to close it out

    Lately I have been trying to figure out a lot of things(mentally and physically). Things have not been easy for me. I did lose my job at Capital On after nearly 19 years(let go) so in the process of looking for something new. It’s a huge thing to lose something after so long(hits hard) not only affects mentally but physically. I have this, it’s like a drug for me where I have to train so hard to help balance me a little bit. Do I struggle at times(yes)? I hold things close, I have never been one to let things out but yes I do struggle mentally with things and sometimes physically. Luckily I have those who are trying to help me, show me things that I never knew really existed. One thing it took me a while to learn that it’s ok to struggle. I will have ups and downs this is where I have to start to figure out the balance where things are not so extreme(ups and downs)

    Have a good one….those coming to Rock and Roll tomorrow see you there be ready

  • Back with Broga

    Last week, no broga at Rock and Roll(Posh and myself were out at Tough Mudder). This morning, a group of 5 got loose and stretched out in the parking lot(right now it’s the best spot with the light situation). The idea is to stretch out everything from head to toe, some parts won’t take long yet others just to loosen up take a little bit. We hit everything finishing with a pigeon, to 3 legged dog, to knee to elbow hold after that a wide leg stretch to close things out and get ready for the main Q. Have a good one see you next time

  • Solo Broga this morning

    This morning before we started Rock N Roll, I arrived to stretch out, get loose. It was ok to find a little light, stretch also figiure out some things i wanted to try out. I felt good after a little over 10 minutes, I was done and ready for the next part of the morning. There will be none next Saturday I will be out at Tough Mudder finishing my 2023 season

  • Saturday Broga returns

    After a few weeks(where I did Spartan, plus last week was the convergence where it poured like anything), broga came back today. This morning was done in the parking lot(at 630am now, it’s still dark so need a spot in order to see what everyone is doing). After a little chat, time to get into the flow. Once we started to get below the waist area(you could hear some grunts and groans) things started to become a touch easier

    Finishing off the practice with pigeon, a little knee to elbow then a stretch cross legged reaching out. Once that was done(my case needed after the PAX yesterday), we were just about ready for the main workout coming at 7am. A couple of things: it might be helpful to bring with you a mat(it will allow you to get the barefoot feel plus that extra cushion will help). A basic workout mat will help. Second always remember to breathe. Breathing will help you get into the poses better plus allow the body to relax more. When it’s tense, it will get a little locked up and you’re struggling. Have a good one

  • Timberwolf…We are here

    I have the thing…the week of races I like to take the Q one day during that week helps in the prep for that weekend(in this case both days). 4 more races(2 this weekend, 2 more in October) then the season for me will be over for 2023. A great group of 9 came out ready to see what I have in store(I wanted to use the area). If there were any woodland creatures checking us out, lets break it down:

    Statrting out with a WARMARAMMA(SSHs, Imperial Walkers, Ukrainian Soldiers, Don Quixote, Copperhead Squats, Merkins, LBCs plus a little stretching). After that, we moseyed to the hill over by the buses for 10 run up and down the hill. A nice way to get your legs, heart awake plus what a way to start things. After that. Timberwolf has 2 light pole alleys(1 behind the school, the other in the bus parking lot). We hit the light poles in the bus parking lot for a 5-10-15 20-25, then the turn simply reversev things(25-20-15-10-5). A little recovery, then onto the little break/picnic area for the first triple check.

    The first triple check consisted of: Tricep dips, step-ups and a run to the 3rd light pole. A good pace to finish that one then moseyed over to that little area near the tennis courts for the second TC(wall sits, pole smokers and a short run). With about 12-13 minutes left, hit the tennis courts for a 4 corner ladies of the evening(10 2-count mountain climbers, 20 2-count flutter kicks, 30 monkey humpers, and 40 Merkins). Even with the area being 3 tennis courts, we still crushed it with a little time to spare. A final mosey back to the flag, a little broga to stretch and we were done.

    Counts, call-outs and prayer by YHC to call it a day

    Announcements: The big one Saturday the #LUV4LIV workout at the Alamo(encourage all who can to please go) I am sure it will be a good one I would love to be there but Spartan is calling me to come back(I have a trifecta to complete). The following Saturday, 9 year F3 RVA convergence at the Crucible depending on the start time, I may do a little something before we start(reach out to a few people to see what we can do). Have a good one I will see you next time

  • B(Broga) before C(Convergence)

    I put it out there before the convergence if anyone wanted to get loose and stretched before the convergence(come to the amphitheater 630am start time). What started as 3, grew into 6 as we got into one of my better flows. It started upper body moving to the lower, then those slow merkins(3 seconds down, hold for 3, back up for 3) getting things rolling. It was more of getting the lower body loose(runner’s lunge working on pulses to help get into the pose) deep squats, then rising up slow(5 count) with arms above the head.Last little bit working on the hips with one of 4 positions(L sit, L sit knee close to heel, figure 4 or full pigeon) then rising up into down dog and knees to elbows each side. Done then stroll over and get ready for the convergence

  • A Cool Start to Saturday

    Talk about a change in the weather, it felt good to come out, stretch and get ready for what led to another DTH style workout. A lot of just getting the muscles worked, loose plus we held positions like runner’s lunge for a little extra time. One thing I like to do is that slow 3 second merkin down, hold for 3, then back up for 3. I don’t quite have a set routine down still working on creating a decent flow but we get 10-12 minutes in which is about right. I think we all felt good, ready to go and my muscles felt relaxed when the main part kicked in

  • Mudslide’s Park of Madness

    Today an even 12 came out for the “anti pickelball” workout. There should be a small warning: Mudslide’s workouts may cause pain, parts of the body to be sore and hurt for a while. Train at your own risk. There are days where I feel good, others not but each time come out and try the best no matter what(I would hate for you to leave and regret not giving it all effort). Here’s the breakdown:

    Started off with WARMARAMMA(SSHs, Imperial Walkers, Ukrainian Soldiers, Helicopters, Slow Merkins(3 seconds down), LBCs, a little pancake stretch) then time to take off for the main part. The first part it was a Dora but a way that it became a mega dora. 100 Merkins(done 4 different ways) after 25, you ran around the curb and back, 200 ab exercises(4 different ways) 4 rounds of 50 and finally for the legs(300) 4 rounds of 75 done differently each time.

    After that and everyone was feeling it, a little breather(right) to the concession area for a triple check(Wall Sits, Tricep Dips, and Bear Crawls up the hill. After that we were sitting at about 12-15 minutes left, to the second court for 11s(it was crab kicks, and Mike Tyson Merkins) the kicker with that each time you hit mid court(1 burpee) once everyone hit about half way(took the burpee out). I think at the end, it was taking everyone out. Did we finish and it was everyone(yes). Finally, back to the flag, Names, Announcements and prayer lead by YHC to close out

    Have a good weekend, see you next time!!

  • Saturday morning Broga

    Yes…there’s another offering of Broga via F3(over at Rock and Roll on Saturdays but if a convergence or something else came up and we needed a small session, I can come through). A group of 4 came out, we hit the basketball courts and worked everything from head to toe. The humidity helped things out where the muscles, joints, etc were able to get warmed up a little quicker.

    The idea each time is to work the body to where as we train, it’s not getting hurt. In fact helping in to heal plus loosen and allow us to be more mobile. A good round of swan dives, half way ups, push-ups(slow 3 seconds down, 3 back up) up and down dogs, runners lunge etc. At the end, there’s the extended pigeon/figure 4 holds(figure 4 is the alternative to pigeon). After that a little back and extended reach stretch then we were done(get ready for the main workout)

  • Monday…Battle at the Alamo

    A great turnout of 13 came out this morning(summer is not quite over yet, the humidity said we have some more left to give) decided to venture for a Mudslide Monday Mayhem-style session. A run where I confused everyone(they normally do not see me go that far for that long) should be the indication that something is up, or I feel pretty good. A WARMARAMMA(SSH, Imperial Walkers, Arm Circles both directions, Don Quixotes, Copperhead squats, Merkins, LBCs with a little added stretching) got us going. Let the main event begin….

    A triple check to start us out. Heels-elevated squats, Mountain Climbers and a run to the entrance(where I thought Nancy was going to catch a little air when he arrived) was the first part. Once that was completed, a venture over to a hill I remembered where you can get in a good amount of overall work. We started hitting each mailbox on the way down(5 Merkins, 10 2 count ball dippers, 15 WW2, 20 calf raises, 25 double count flutters, 30 jump squats). Ahhh the next part on the way back up, you hit the first mailbox with 30 jump squats, then go 30, 25(then adding an exercise till you finished off at the top completing everything at one clip).

    A little mosey back near the flag to the tennis courts(a little 4 corner lady of the evening style). 10 plank jacks, 20 Alabama Prom Dates, 30 single-count lunges, 40 SSH. Once that was finished, it was time so came back out, Numbers, Names, Announcements and Prayer request(for little Liv, Vagabond’s brother-in-law, plus Cookie’s and all the other kids going back to school today)lead by YHC finished out the morning.

    Nice way to jump start the week. Have a good one, give your little ones a little extra love today