Author: Mudslide

  • Saturday….flexible and mobile

    I stepped outside this morning and went…whoa(not humid, feels good). I made my way over to Rockwood Park to honor my commitment of Saturday flexibility and mobility before the main workout. 3 came out to get the muscles prepped and ready

    Started out a little flexion(gripping the toes into the ground) straightening the legs and stretching up high. Then a swan dive down, back up using a little core(back down again). We did a little balancing(standing on one foot, the second time holding the knee). There are days where both sides go great, one id good the other is a struggle, or just overall a struggle, We moved into a deep squat(variances of rising up and back down, also bringing the elbows inside the knee) to help open the quads and hips. After that, onto our sixes for a lounge chair hold(a crab like position, butt comes close to the heels, then lift up a little) the arms are far back working your shoulders. A little stretching up with the knee to the shoulders on each side. A final stretch of knees up, then fall to one side while looking in the opposite direction. After that, it was time so grabbed a few minutes to recover and get ready for the main workout

  • Saturday’s all right….

    A nice turnout of 11(DTH went and found the FNG he invited) came out for the 2nd of back to backs for yours truly. Satan’s Hill was good yesterday, always looking to top myself on Saturdays. Luckily the usual basketball crowd didn’t show up till later so we have full use of the courts. A good WARMARAMMA(SSH, Don Quixotes, Helicopters, Imperial Walkers, Ukrainian Soldiers, Merkins and LBCs) to start it up. After that a good little mosey over to the back entrance of the park.

    First area…triple check consisting of L holds on the monkey bars(pull yourself up, your arms and legs are in a l-shaped 90 degree hold), WW2 and run to the gate and back. If the L was too much, a simple hang hold works(idea to work back, core, legs and grip). Everyone did pretty good with the holds, after that a mosey to the parking lot to debut something new.

    Chaplain and I have been talking about this to figure out the way to utilize the whole lot from one end to another(I tried it out first time today). A triple four corners starting at 120, decreasing by 10 each corner here’s the breakdown: 120(Toe Taps), 110(Jump Ropes), 100(LBCs), 90(Ski Moguls), 80(Mountain Climbers), 70(High Knees), 60(second plank hold), 50(Shoulder Taps), 40(Lunges), 30(Jump Squats), 20(Mike Tyson Merkins), 10(Lt, Dans)

    I had more time than figured but luckily after doing Qs for a while, very easily on the fly think of something to add sure enough a mini dora(100 double count flutters, 150 plank jacks, 200 monkey humpers). After that, mosey over to the basketball court for a round of 11s. Today’s version was crab press to a kick(double count) and ball dippers. A firm belief I have and it goes back to Spartan and other races(help others out). It gives those that boost that they can finish, they’re not alone so they get that boost in return. After that a quick inchworm down, bernie back. One final pancake stretch, a mosey back to the flag(where we did count-outs, names, announcements and a prayer led by YHC).

    Welcome Carmen to the group(another FNG from the stable of DTH). He comes to us born in Kentucky and is an artist so I am sure if a project where his expertise will be needed, he can help out. Welcome back Floppy Disk(sorry I have never met him till today). Came out, did a great job and completed the workout

    I am done for the week. I will stretch out, get loosened up tomorrow and be ready to go again Monday. Enjoy the weekend

  • Morning Woga/Wood

    I believe Chaplain did the morning run, came back along with Broadway we ventured to the courts for a round of woga and stretching. A nice way to start it up before we hit the main Q. It’s all basic, no props just a towel on the ground and your body. Here’s the breakdown: Cat/Cow, Bird Dogs, Child’s Pose(Cat Stretch), Sphinx Pose, Up and Down Dog, Knees/Side Stretch, Quad Flexion, Runner’s Lunge/reach, Deep Squat/Rise Up, Squat Hold, Hip Ext/March, Dead Bugs ending with a little shoulder flexion. The body felt good, relaxed, ready to go for the main Q

  • Mudslide’s Flex Friday

    This time…I did not need to use a good part of the parking lot to set things up. My goal today was simple: cinder blocks and bands(trust me when you see the band part of the workout, you’ll know why). A ready to sweat 10 came out to see what is this word I hear about a Mudslide workout. Here we go:

    Started with a little mosey run down the hill, back up and around the lot. After that, the warm-up circle formed up: a great warm up(SSH, Imperial Walkers, Ukrainian Soldiers, Apple Pickers, Helicopters, Jazzercise, Merkins, and LBCs). It’s time to put the work in:

    First part….a triple check(ball dippers, WW2, run down to the curb with 10 toe taps). If you weren’t awake after that(something wasn’t right). A little break, then a mini DORA(100 cinder block swings, 150 ground presses, 200 mountain climbers) to move things along then it’s time for the bands

    Band work is designed to work all the muscles more than usual, plus hitting those stabilizers that would not get worked on a normal basis. Round 1 was mini sprints(to the cinder block, partner calls out which side to touch) each person did 1 minute then it was on to side shuffles. That works the hips and muscles from the sides. 2 rounds of 30 seconds each, then onto what the Q is known for

    Satan’s HIll. We had an even number so partnering up was perfect. The goal was to hit 3 different spots. First part going at 25% effort, second 50%, the final is all out max heart rate, max effort. If you went a little much on the first part(Cookie), you paid the price at the top. Everyone finished, Satan’s Hill was paid in full, back down to close up.

    Circle count, Announcements(see Slack a lot coming up over the next few weeks), prayer lead by YHC

    Welcome Leo(making a visit to us from NC) I am sure he’ll bring something he saw today back down to the home camp and tell them about the craziness at RVA. Gomer Pyle also joined us I am sure he along with others will be feeling this in the legs. Good news about Liv(she’s showing a little improvement). Look for an announcement about a possible special workout at Alamo.

    If you want more, I will be at Rock and Roll leading another Q tomorrow. I will be there early to lead a little stretching/mobility session before, then the Q. Be ready, I will see you tomorrow

  • Stretch and loosen up we shall

    I arrived at 630, saw a few guys to the side and went “wait am I late or something?” I wasn’t, a group of 5 came out to help get their bodies ready for a DTH beatdown. Started out with some neck rolls(an area we don’t work a whole lot) to help loosen the neck and start to wake the whole body up. Then onto the body with a little horse stance/arms extended combo(hips, inner thighs, chest and shoulders). A quick moment to extend the arms, back to the horse stance(switch up the position of the shoulders). Then a little good morning stretch with arms extended(legs especially hamstrings, a little core cause you need to help balance)

    I brought the bands to help stretch out the legs and hips. The band went around one foot, bring your leg far back as possible, back to the center, then dropped them over to the ground. After about a minute, take the band, switch hands and bring everything across the body. It may touch, it may not but in time keep working and it will. Hit the other leg with the same stretches.

    A final hip stretch with the basketball goal, we finished and got ready for DTH’s Q. Busy week next week I have 2 Q’s to lead(Friday and Saturday). Thing now is I am able to hit 5-6 workouts each week(secret, will let you know next week). Have a good one

  • August….has begun

    First day….new month and it felt good. It wasn’t like last week where we would bake and sweat after 15 minutes….yet it did help warm the body up faster. A ready-to-train group of 7 came out to Bermuda to go thru a Mudslide session. A little mosey to start, then to the warm-up(SSH, Imperial Walkers, Ukrainian Soldiers, Helicopters, Merkins,LBCs, and a little runners lunge stretch for the hips).

    A good workout is where you don’t have a set plan…..it comes along. The first triple check consisted of bear crawls up the hill(mosey back down) with plank jacks and squats to the bench(butt touching to bench each time). The next round and this one we used the parking curbs to rotate from one to another. 10 incline merkins, 15 2 count toe taps, 20 cross mountain climbers(left knee, right elbow and opposite). After that and a little recovery, there had been a spot I saw that was prime.

    The next one consisted of step-ups, tricep dips and a little run down to the fence and back(if we bear crawl, it would have been about half way). After that, mosey to the playground/track area for reverse crunches, shoulder taps and L hangs. What are L hangs you ask…in obstacle races if you can hold your arms in the L/90 degree hold, keep the body still long as possible then it’s easier to get across instead of your whole bodyweight going side to side(also really hits the lower abs hard cause the core comes into play)

    The final part….I haven’t done this in a long while but there it’s perfect. The idea is you start at 100, each spot you drop 10 reps till you get down to 10. Here’s the list

    –100 jump ropes, 90 SSH, 80 High Knees, 70 Monkey Humpers, 60 second plank hold, 50 squats, 40 LBCs, 30 reverse mountain climbers(reverse plank, knees to chest, 20 decline merkins, and it’s not a Mudslide Q without some burpees(10).

    Mosey back to the flag, a little deadman hang, open the lungs and time

    Count-outs, announcements, prayers request(to both mother and mother-in-law of Big Rig), final prayer lead by YHC and done

    A nice start to the month…weather felt great, each time working to get a little better key is not only having a good training session, yet to get my body moving in a way that feels natural, not stiff or cumbersome. It takes a good, long while not an overnight thing but in time. Have a good one and see you next time

  • Morning Woga

    Idea recently came to me….since I do mobility and other things to help my body get ready for the grind of a Q, why not start a little something on Saturday to help those get ready, stretch and be a little more mobile. A total of 5 came out to the inaugural one. I like to play a little music so 2 classic Pink Floyd song “Time” and “A Great Gig in the Sky” played as we loosened up. A little side bending, dead man hangs, up and down dogs, cat and cow and other stretches/poses were presented.

    Are you going to get really loose first time out(NO). The idea it may hurt in areas, feel good in others but over time, that’s where it matters. The body moves better, feels better plus with everything we do in a Q(plays a part). Each day, each week gets better little by little

    Be careful today(luckily tomorrow it cools down). Drink that water and have a good one

  • NBA/WBNA we are not!!

    Good morning….a nice group of 7 potential ballers(including a visit from Upchuck gracing us) came out to Timberwolf this morning for an early morning shoot around. A little mosey to the courts, a good WARMARAMMA(SSH, Imperial Walkers, Ukrainian Soldiers, Helicopters, Jazzercise, Don Quixotes, Cherry Pickers, Merkins and LBCs). After that a little extra stretching to help loosen things up, then time to train

    We started off 2 rounds of suicides(1 the regular way, 1 starting long). After that we started going into knockouts(the 2nd round was a long one). Along the way changed things up with a few full court drills shooting lay-ups, spot up jumpers(penalties if you air balled it or did not hit the rim). After that back to just shooting free throws(boy we were starting to show our lack of training). The penalty was 20 Merkins. Then onto shooting 3s(not good there), 30 Merkins once we hit 10 made 3s. The end was coming so a final round of knockouts(Nancy had the bank working) took home the final one.

    A little run back to the flag, Count-a-rama, Announcements(including the 4th Thursday lunch today at Rusty Taco). prayer led by YHC and we called it

    Everyone….be careful over the next few days. The temperatures will climb plus the humidity so make sure the fluids are a plenty, if you need to slow down, take a little extra break during a workout(please do). Even if you need to take a drink, run with it while training that’s ok. We have been lucky this summer so a blast we were overdue for

    Have a good one…see you tomorrow at Satan’s Hill

  • What is your profession…(oh #@%k)

    Disclaimer….sorry for the delay on the post(issue with the site not allowing things to work so taking extra time to post this). Once the word announced that it is back up, Florence already did his for Saturday, I am getting Friday’s in. An amazing turnout of 20(yes 20) came out to Satan’s Hill to continue their tours but also those rumors of a Mudslide Q. The amazing thing….I had 17 stations of work set up(I still needed 3 more), next time at the hill, I may need 25. I am sure people who pulled in and saw things trying to park were going WTF. I knew to get there early(5am) to set everything up, unload and be ready for what lies ahead.

    The start…a little run down to the stop sign and back. Then WARMARAMMA(Imperial Walkers, Ukrainian Soldiers, SSH, Helicopters, Jazzercise(a callout to Nancy who was in NC). our new favorite(cherry poppers), Merkins and LBCs. Then a little mosey down to Spartan grounds. The request to bring toys out and see what devilish workout I had created.

    There were 2 timer stations: a 50 pound sandbag carry up to the green transformer box, a bucket carry to the gazebo/dog park area and back. When you returned from the sandbag carry, this what lied in wait:

    –Lawnmower pulls/Guerilla rows, Goblet squat to Tactical lunge, WW2 with the slam ball, Rainbow presses with the cinder block, Up Up Down Down with a plank jack, Toe taps, Odin’s Sledgehammer(a 25 pound sledgehammer(rubber) onto a mat

    The turn made onto the bucket carry, after that you had: Upright row with cross press, Single V-up to Double leg V-ups, Tire Slams, A little boxing/mma with jab cross, hooks, upper cuts and front kicks with a 5 pound sand weight in each hand, Cinder block skull crushers, Jump rope(3 chooses on the rope ranging from 1 to the black one at 5 pounds) and battle ropes.

    With about 7-8 minutes left….the bands were here. A round each of quick feet with change in directions. After that, broad jumps with a bernie back. A little stretching out, then time was up

    Count outs, Announcements(see slack for updates and anything new that you might have an interest in), the prayer by YHC to close. Once again, thanks to Pigskin for providing water after everything.

    A couple of final things….I made some changes recently, the improvements are starting to show. Before I leave home, I do a little meditation, then a little flexibility/mobility to get myself ready. One thing, it does help me to calm down early mornings(don’t feel so rushed) plus the mobility work is helping that I am moving a lot better. It’s a long road still, little by little things come together but it does take a good while to open up the body and get it to that point of moving in a way that feels great, loose.

    When i am at a race, I always am amazed those older than me getting out there and knocking it out with ease. Pigskin no doubt at 70, ChaCha at 59 are those that you go ok i am in my 30s and 40s, if they can continue to come out, put in that effort each time than why can’t I when I am that age do it. Example I met a guy at my last race in NC(61), he started doing Spartans at 52, was 230 pounds way overweight made the change to better himself. He lost 75 pounds, looks amazing and also does wrestling tournaments at his age. Spartan on their social media has a woman who’s 71, been doing them the last 10 years and has a blast. What drives me…the ability to come out each time not only hang with those that are younger, but also keep pushing and showing what is possible as you get older

    If my memory is correct, I will lead the Q at Timberwolf Thursday, stretch out do a little movement I will see long as I have power tomorrow at Alamo

  • Getting older….still learning

    In actuality, tomorrow is the official birthday(52) yet today was 70, sunny and humid so getting the Q in today makes more sense. A ready to go group of 10 was waiting to see what I had in store for them. A little jaunt to the basketball court(I am sensing a Saturday where we need to do some knockouts and other bball activity) to start the WARMARAMMA: SSH, Imperial Walkers, Helicopters, Don Quixotes, Cherry Pickers, Ukrainian Soldiers(i have been not spelling that correctly for a while), Merkins and LBCs to start out. After that a little suicide not like last week where Florence had everyone screaming in their minds(WTF), I changed it up. We did inch worms, twisting lunges, skips(I like to call them Mario jumps), and Bernies for each of the lines and back. After that, mosey to the tennis courts.

    I am sure the doubles and singles players were going what are they doing above(we shall see), Next up, a 4 corners “ladies of the evening” workout. Lt Dan(13), Carolina Dry Docks(26), Plank Jacks(39) and Jump Squats(52) were the exercises for each of the corners and the return trips. Once you finished everything, a round of 5 Navy Seal Burpees as a topper plus if anyone was still out there, help bring them in. Time to mosey to the next area…

    Over to the concession area for a triple check: Tricep dips, Step ups(today was perfect the benches were dry so the footing was great), and a little run down the steps, around the trash can and back up. A quick change of pace workout then onto the next part(luckily we didn’t have to worry about the baseball or any events going on today).

    Dora….a well-known staple of F3 workouts yet today and I have been pondering for a while to change it up from the standard and adding wrinkles(today was that day). I call it the reverse mega dora(300 squats, 200 LBCs, 100 Merkins, 75 Supermans, 50 toe taps, 25 WW2s). What I liked about today was we as a group helping others out running the lap with them, going at their pace plus it helps them to keep pushing(not about speed, it’s to keep moving and be steady). Once we all finished plus helped others with reps of whatever they were working on, getting close to the end.

    The final stretch….indigenous run back to the flag(rear person did a burpee, then ran to the front). We were able to get everyone in by the time we hit the flag. A final thing of Ring of Fire with Merkins, a deep squat hold the hour was up.

    Count outs, Announcements(Convergence at Dogpile 7am 7/4(you can fart sack a little that morning), School of Rock next Saturday at Rock n Roll with DTH, State Farm’s VQ at Satan’s Hill 7/7. Prayer by YHC(look over house Party especially as he makes his way down to Florida with his grandkids) to close it out

    Here recently, It started to happen naturally plus myself being able to get out there and feel better with the workouts. In the 20s and 30s, you can wake up, get going once you are there, warm up and ready to go quickly. In the 40s, for myself I had to start realizing that things will not work as it did before. I need a little extra time, then the body fully woke up and the motor kicked into high gear. I will be 52, last year there were struggles and at times it was frustrating. The last couple of months I made some changes and as I go along(tweaks here and there will be needed). I was able to find something(the other came to me via offer) that has really helped. The first: doing some stretching with flexibility, mobility getting the body to move more naturally has helped. The second I received an email offer to try the Calm App for 4 months(I took advantage of that). The few minutes and I have used in a few times to help fall asleep but in the morning that 5 minutes get my mind to be calm and the male cat plops next to me so he’s relaxed. I am in no way where I want to be but I am heading in that direction. The workouts I want to be steady…..I can feel when the adrenaline is cranking so I need to bring it down. For the 45 or 60 minute workouts, I want to be steady so when the time to shift it up a gear is needed(I am ready). I will hopefully make it to Alamo(been a few weeks) Monday, Convergence Tuesday if you get a chance, hit a spot that you haven’t done or want to try(it may wind up in the rotation). Have a good one, if going away enjoy the 4TH