Author: Mudslide

  • Back at No Toll(finally)

    It has been way too long since I had ventured to No Toll for a workout(it will not be the last). A nice clear morning, conditions felt good for a great workout to commence. After everyone arrived(6 in total for today), a little mosey down to the lot near the fields for the warm-up. SSH, Helicopters, Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Merkins, and LBCs was the beginning. A short mosey over to the mini pavilion for the first of 2 Triple Checks. The first consisted of: Plank Jacks, Step ups and the run. The second one tricep dips, decline merkins and the run. The run part added a little twist: first one regular, second regular with bernie back, the final regular with shuffles, switch directions at the halfway point. Once everyone returned, then it was back to the courts. I forgot No Toll is more condensed not like Rock n Roll where it’s spread out more.

    At the courts….4 corner prostitute style. 10 Merkins, 20 Jump squats, 30 double count flutter kicks, 40 SSH. The added kicker example after you did the merkins, a little bear crawl then you hit the next corner. After the jump squats, a little crab walk then run to the next. To add not only a little mobility but hit muscles that are not used a lot. In time, the idea is to get the body moving that it feels free, not stiff.

    Still had time left so another 4 corner but this time it was dealer’s choice. I called out a person, we did an exercise. On the way to one corner, walking lunges, another we bernied. Monkey Humpers, Alabama Prom Dates, WW2 in cadence, etc. Back to the baseline for a mini dora….25 Merkins, 50 LBCs and 75 jump ropes to finish. A small run to the flag for a quick stretch and time

    Count outs, Announcements and prayer by YHC to take us out

    Welcome Matt(NTB) to the group. He comes to us originally from Raleigh, found out about F3 on a recent vacation and did great for his first time. I am sure we will see more of him(NTB Need to Breath his first concert a southern rock band). Machismo will be at SOT tomorrow. Lets come on out and support him, give him a good group to train and lead us

    It was nice to be back at No Toll. Way too long since I hit that one but will adjust between that and Old hundred for Tuesday Kettlebells to get my body something more to train. Have a good one and see you tomorrow

  • A Staggered start…

    This morning….we had just about everyone going at different times. House Party(I didn’t know was there wasn’t in the usual car) started off at 6. Next was yours truly at 610, then Chaplain and Touchdown at about the usual 630, Florence was the last to arrive(missed the 2 runners).

    As we returned back to the flag…I met up with Florence(passed and startled House Party). It had been a few weeks since I rucked but felt pretty good. Florence met up with House Party and ventured back. Chaplain and Touchdown finished off their run. We all took the rucks, rested up and got ready for Rock n Roll. Stay tuned….all I will say that it was a good one from DTH

  • Tuesday…after Wildcat’s VQ

    It looks like Wildcat did a number on a lot of guys yesterday(excellent) so we had a strong group of 6 come out to Old Hundred for the Tuesday Kettlebell feast. I make sure to bring the tunes to keep us going. After a warm up lap run, back to the flag for a warm-up(SSH, Helicopters, Don Quixote, Imperial Walkers, Ukrainian Soldiers, Cheery Pickers, Merkins and LBCs). Once completed….time to get to work

    Descending ladder was first up…the main part of today’s workout. We start at 10, work our way down to 1. The exercises: presses per side, rows, figure 8s, goblet squats, swings. After each round completed, we did a farmers carry down a bit then back. I added a little extra to the carry adding a grip tool to work the hands and forearms a little.

    After that, we paired up for a 2 part exercise, bear crawls and cleans. The goal is to at least match the number your partner does while they bear crawl. You find out that both there’s going to be a strong side but the next part is the next round, after you go out strong the round before that the number decreases. Finished it up, then another partner exercise one person does 10 swings, the other does jump reaches(side jumps with the reach in the air). The idea of still keeping that heart rate up

    On the 6 next for 1 minute of Kettlebell WW2 with a raise up then press out to the left and right. One final thing, we all planked up and did plank pull-thrus with merkins after you pulled the weight. The group got to 6, then a little time left to stretch and hit the 45

    Count-outs, announcements(Slack has a lot right now plus I will add one on the first fitness page about Spartan upcoming that will be helping an old friend get their first). Prayer by YHC and that is it for today. Have a good one

  • Saturday at Rockwood

    A group of 9 came out this morning. This is probably the first morning you could feel the humidity. We haven’t seen anything yet, wait about a month then mornings where it’s in the 70s with 90% humidity. For myself, I am usually awake and at the park earlier for a ruck but fell back asleep for a bit(with one of my cats laying beside me). The sign of I needed a little more rest.

    Started off with a good warm-up with a little wrinkle added, SSH, Helicopters, Don Quixotes, Imperial Walkers, Merkins and LBCs. Then headed over to the baseline, we did full court Ukrainian Soldiers, ran back then full court runner’s lunge with a twist(getting the lower body stretched, loose plus adding a little movement. Let the journey begin…

    An FYI….today’s workout all came together as we went along(I only had one thing set). First area was a 25-50-75-100 with a little lap after each exercise. 25 double count flutters, 50 jump squats, 75 calf raises, 100 jump ropes. After a 20 count, onto the next area

    Triple check time….The exercises were monkey humpers, Freddie mercuries, and a run down to the other side of the lot and back. I saw a gentleman tried a quick recruiting to join us but he had to leave for work. This point you start to get into the flow, work on keep moving as you finish each part. A little breather, them mosey over to the next area.

    Build a beast….this one is where I call out to someone, they chose the exercise that we should do. Merkins, shoulder taps, mountain climbers, jump squats, WW2 plus if someone was not home, we made sure to help them out and bring them in. After a quick walk, back to the road, between the baseball fields to our next stop

    A quick 2 part upper/lower body. 3 rounds, 30 seconds each of wall sits and tricep dips. This was great to break things up, give us a little breather cause now we’re coming up to the big one

    Prostitute… four corners where you hit a corner, come back, hit the next 2, etc….The exercises: 10 Merkins, 20 LBCs, 30 Air Squats and 40 SSH. At the completion of that for everyone, we had 45 seconds left so back to the flag. Count-outs, announcements and prayer by YHC to finish everything out.

    Welcome Derek to the group. He used to come around but went away now he’s back. Since he went away and returned, needed a name first came Olympic but we decided on Leap Year. Posh will help get him set up on Slack. Look at Slack for everything upcoming including VQ by Wildcat coming Monday at The Alamo, Friday Purple Rain’s VQ at Satan’s Hill. We have a big convergence Memorial Day so everyone have a little extra in the tank that day. Enjoy your weekend, see you next time out there and if you are training hard, start hitting the hydration you will need it

  • Finally….feeling better

    Well, leading the Q 2 Saturdays in a row(wait what) after today though it will be a little time before I lead another one. A good group of 9 came out on a slightly humid Saturday morning(today is the Monument Ave 10k) so the numbers will be a little lower. After I finished Morning Wood, needed to drop something off(a sign of there’s mayhem and chaos coming)

    Started off with the usual Warmaramma(SSH, LBCs, American Hammers, Flutter Kicks, then back up for Imperial Walkers, Ukrainian Soldiers, and Copperhead Squats). After the completion, took a little more time to stretch out anything additional, then mosey to the first lot

    Dora time….a good way to start things out and get the body rolling early. Partner up and hit the usual pattern(100 Merkins, 200 squats, 300 LBCs). El Chapin and Bone Thugs joined up, the energy was good. Everyone was dialed in getting it done

    A little mosey, then off to the lot across the way where…what do we have here(the bands). The first time the bands making their Saturday debut. Starting off just getting used to them a couple rounds of jogging in place, next we hit the ice for some speed skaters. A hill right there so 4 rounds of sprints(El Chapin was our chaser) each run up starting at about 25% intensity all the way up to the last round full on. Florence, poor guy had me so trying to hold onto a bull isn’t easy. A little breather then to the lot right beside

    I call this the Triple Torture 2s(2 walking lunges per side, 2 Murder Bunnies, 2 broad jumps) and you had the band around your waist. Each person did a trip, not so easy bodyweight wise then add the band(adds more intensity). A little break then side shuffles(with the bands) down and back. There’s always one side that’s a little looser than the other yet it makes you work on that weakness. Finally, plank walks halfway down and back(those are no joke). A little moment, then to the basketball court for the finish.

    A final 2 part combo: suicides(half, full court and back) along with leg throw downs(30 total hitting left, middle and right side of the abs). Once those were done, to the middle for some good stretching to help the muscles stay loose, flexible then done

    Count out, Names and prayer by YHC.

    Announcements: 4th Thursday lunch coming up at the Rusty Taco(see Slack). Oyster will have the UnCrustables or brought some mini tacos purchased for you.

    Rugged Maniac 4/29. The email went out yesterday. Your parking pass will be in an email Thursday should see the course outline Thursday or Friday. If any questions, reach out on the Slack channel and I can answer them.

    Final thing: I am sure a few are going(where have I been)? I have been resting plus working on recovery and retraining my body to handle the stress of training better. We all struggle from time to time and need a break. for myself, it was a break long overdue. Today probably the first time in a good while that on both the ruck and workout(I felt good). For myself, get back into yoga stretching and getting more flexible is a key as I get older. I do the DDP Yoga(yes the yoga by the wrestler). It works great, plus the moves they are named differently and I get a really good workout. I will be coming back, getting near the usual schedule again but I have to make sure I am stretching, getting my body and mind ready. Father time will never lose, I can’t beat it but if I can keep going and use methods to help me then no reason why I can’t get better both physically and mentally in my 50s, 60s, etc

  • The Wall of Humanity

    Wow…I have been with big Qs, but this morning with 15(16 at the end), it felt like the number was higher. The warmer weather bringing everyone out(humid that thick air you can feel). After the ruck, the game plan was simple: good, steady flow plus stay moving.

    Warmaramma: with it being warmer went a little different today(SSH, Helicopters, Don Quixote, Cherry Pickers, Imperial Walkers, Copperhead squats, LBCs) then took it over to the baseline for a little more warm up to get mobile and hit the lower half(suicides plus adding rounds of squats, flutter kicks, and lunges). Then it was time to take off, I had a route in mind I wanted to do so down the path to the next lot.

    25-50-75-100: first lot consisted of these 4 exercises….25 smurf jacks, 50 2 count mountain climbers, 75 jump ropes, and 100 toe taps. After the completion of each exercise, a lap around the lot where we were. After we finished, a small walking recovery to the main path, then down to the next lot

    Prison burpees-quick punches: This one I called an audible on due to the fact I felt some would really struggle as the burpee numbers got higher. A prison burpee is one where you add a little hit to the side of your stomach(gives the abs a little something to brace for). One thing that helps is each part, you count so 1,2,etc hit the top, then start over again.My original idea was 10 prison burpees, side shuffle down, then throw your punches, side shuffle back. After 3, I saw the. struggle and went cut it off at 5 and 20 which still is a lot. As we were finishing up, those waiting hit some hollow holds(in the future, will add the rocking motion) everyone came back, onto the next area

    Triple check time: with 15, it was perfect. The exercises, single leg v-ups, jump squats, Mario jumps(in honor of the movie). The key just keep moving plus not worrying about counting reps, work on form, keep moving and everyone was on the mark. We hit a little plank(down to the elbows) then onto the next area.

    A mini dora: today it was 50 plank jacks, 100 LBCs, and 200 squats. The only thing where we were was still a little slick so you needed to be a little careful with traction. I felt stronger, getting a little more movement going which is what I wanted(be strong as the time was later). Finished it quickly, then one final mosey to the courts, I needed to get my phone cause I had a surprise so the the rest did some box cutters while waiting for me.

    I have known some strong women: Roxanne, Thunder but Sally is one that will kick your butt. Yes bring Sally up, bring Sally down. Merkins(as we couldn’t hold it, switched to hand released or deep squats). The song is a little over 3 minutes(there are longer mix versions which you might kill me on that). After we recovered, a new wrinkle I am adding to my Qs is stretching cause we need to. We did about 5 minutes of good stretching to help those muscles get looser plus recover. After that it was time

    Announcements: We went over upcoming events that will be posted in Slack over the upcoming weeks and months. Rugged Maniac is 2 weeks away, if anyone has a friend or someone interested still I have a friend who has a few passes at a great deal(parking not included) but price wise a lot better then what you will pay plus prices will rise Sunday.

    Keep Oyster and his family in your prayers over the recent events.

    I am done….have a good rest of the weekend

  • Humid Start to Saturday

    Good morning….2 ruckers(Big Rig and myself) got going after Big Rig came back from a pre ruck workout. I thought I was running a little late, turned out I was on time. We took off with weight on the body and the humidity in the air. We hit the usual trail with some good chatter about his brother and adventures out west this year(all the snow created much needed water which is helping but hurting a few minor things). A lot of good topics including ways to try and get better as we get older(work on flexibility and mobility which will come up later), plus we headed back to the flag to drop off the dumbbell, then did one final lap around(a touch over 3 miles today)

    The 3 runners(Chaplain, Touchdown, and Rosie) took off at their usual time and hit the trails hard. A lot of people either running or walking today(this is what happens as the weather warms up). Once Big Rig and I came around the last corner and on the home stretch, the 3 runners were closing in. We all met back at the flag, getting a little rest and waiting for the others to come for the main part

  • Flexing for a Friday

    Good afternoon….a little issue with trying to get things coming up so I can complete this. Flex fridays I like to throw in a mixture of new and old things(see how they come out). What happens is I start to think with new things to bring out and try. I think of one, then 2 more hit. Here’s what we did today

    For myself, even the Warmaramma can be changed up from time to time. So this morning it was: SSH in Cadence(10), full arm circles forwards and backwards(10), Chainbreakers in cadence(10), Swimmers(10), Cherry Pickers(10), Windmills(10), Squat Thrust(half burpee) 10 full burpee is with the merkin, Lunge with twist(10) and Mountain Climbers in cadence(10). Wait no merkins, no LBCs. Correct 6 minutes and we were ready.

    Ok the main work and here’s what I offered(I am getting closer to having some type of course set up). Standard Sandbag Carries along with Sandbag Snatches, Battle ropes with Jerkins, Band work side standing twists and tricep extensions. More bands with squat into press and good mornings, a little mosey down we had halos plus hand over hand work with my Odin sledgehammer(25 pounds), tire pulls back and forth with x jacks, plus ball tosses each side(ball weighing 20 pounds). The work, having fun trying everything out then the tire I added a little weight inside which made it harder.

    A little mosey back to the top, 3 stations partnered up about 30-40 seconds each hit it quick get a little blood rushing to the muscles. After that an idea hit(under I haven’t done it in a while). The tire and ball came up half of us did side tire throws, the other half ball pushes to partner in plank position. We switched it up, ended with a little 90-90 stretch, a nice leg stretch with the band. Hit the 45 minutes right on.

    Announcements(2nd Friday is next week at Diamond Billiards), 3 weeks till Rugged Maniac, anything else can be found thru the various Slack channels.

    Numbers, call out and prayer led by YHC and done

    Scary part….I get home and for next Friday already have 4-5 things in my mind ready. BTW…the sledgehammer is 25 pounds, the head is rubber so it does no damage to concrete or surfaces so guess what?

  • All Kettlebells on deck….of cards

    I almost pulled a did not wake up bit, luckily inside of me said time to get up, we need to hit the bathroom now. Once I was up, then headed over to Old Hundred for today’s workout. A group of 5 came out to tackle something new. It should be warned that Mudslide and new are dangerous words.

    A good warmup: SSH, Helicopters, Ukrainian Soldiers, Don Quixotes, Copperhead squats, Merkins, LBCs and Alabama Prom Dates. The new part: today’s training involved kettlebells and a deck of cards. Each card associated to the type of exercise and number of reps. Spades(Clean and Press), Diamonds(Rows), Clubs(Swings) and Hearts(plank Pull-thrus). After every 13 cards, we ran a lap around the parking lot, came back for the next round(the jokers were included). The last round, couple of changes switched up to the double hand clean and press and cut the planks to single count. We finished it all. I am sure there will be some tired puppies today. At the end a little stretch, no announcements(everything should be on Slack) Count outs and prayer from YHC

    It felt good this morning…..the weather making a slow return to the warmth(only bad thing wait till the humidity kicks in where we will be soaked). An FYI, I plan on doing it again with all bodyweight plus a little devil says I have cards with workouts listed on them. Is he/she right, find out one day!!!!

  • Rucking and Running

    2 ruckers(walking around with a weighted pack that can be used to train while wearing or as a tool) plus 5 runners came out this morning to Rockwood Park. Last week we had the lights on from all the baseball fields ready for practice. This week, a little breezy but the temps were mid 60s which made things comfortable.

    The ruckers(Florence and Footloose) took off at 6am to venture around the park. The runners(Chaplin, Touchdown, Hardywood, Rosie, and myself) took off at 630 around the trail from one side to the other. On days where the paved trail is wet, shoes with good traction is needed. A little research done on one of my trail running pairs and found out it was ok to do a short run on pavement. The pace was fast today, first mile was 9:39, second 9:30(my average heart rate for the run was 151BPM). We caught up with Florence and Footloose as they came out of the nature area, then headed back to the flag to get a rest, change shoes if needed, and get ready for the main workout.

    Is it easy….no. In time it does start to get easier. Each session, it’s not the big improvements but little ones that over time leads to bigger gains. Be safe with the winds today, have a good one and see you next time