Author: Mudslide

  • 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

  • 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