Author: Mudslide

  • 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

  • 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