Author: Mudslide

  • Flex Friday St Patrick’s Day

    A good turnout of 9(originally 8 Hardywood was a little late. When I saw his vehicle, I went “who in the blue hell is this?”). The idea today after yesterday’s training for the 2024 Olympics in the 4×400 relay(lets not quit the day job), come back and take it easy. I wanted to work on a few things that we normally don’t do and hit areas that we all need(trust me, older we get anything to help keep the muscles loose is a plus.

    Warm-up: SSH, Don Quixote, Helicopters, Arm Circles, Imperial Walkers, Copperhead squats, Merkins, LBCs, Alabama Prom Dates, then a little stretching. Time to mosey to the coupins to choose wisely.

    The idea today was for 2 to go to the battle ropes(I have 2, they are not the same). One works on the battle ropes, the other picks up the 50 pound sandbag then runs down to the stop sign and back. When the one person returns, switch up. Back at the coupins, we started off the exercises with presses, after a little bit switched it up to bent over rows. Next group went(group that stayed did a 3 part squat: regular, regular w/ calf raise, then a jump squat with coupin). Next 2 up, then to WW2s with a press to the left, middle and right(not so easy). the next group since we had an odd number 3 went(we then hit the biceps and triceps w/ curls and tricep extensions in one move).

    Second round: whatever battle rope you didn’t use the first time(you used it the second time around). This time we started off with rock-copters, as we kept going adding exercises such as the triple lunge(lunge forward, backwards and side). The side ones we don’t do much that works the side plus hips and allows that extra movement. Getting to the end, focus more on slower movements such as curls, deep squat holds(keeping the body straight up which will work the core and hips more) plus slow presses(5 count down, 5 up trying to really extend at the top). Everyone did their 2 rounds, put the rocks back and a little mosey to the rails

    Jerkins were next….a little twist where you grabbed the feet so you really focused on the back, upper body plus works a little grip. Each person did 2 rounds, back to the flag to grab a band for some extended stretching. Take the band on the foot…..then worked your legs to the sides(work on the stretch plus relax into it to help elongate the muscles) holding it for a minute or a little more. A final thing of 10 quick merkins and finished on time

    Counts, announcements and prayer from YHC

    Monday…..new AO at Rountry(Alamo) looks to be a big turnout. Saturday they need someone for Dogpile so sign up please. Rock n Roll we have a ruck starting at 6am, a pre workout run at 630, then the workout at 7. If you signed up for Rugged(start the training what we do is great just keep going). If you want to sign up, I think I have something coming for 10% off which will help the costs. Enjoy the day, watch lots of games and see you tomorrow

  • Band(s) on the run

    Good afternoon….a little break time as I near the end of my work week. I need to update things with what we did this morning. I wanted to change it up from last time…..work on more of that length of the body cause as we get older, the key is to stay loose and flexible plus stretch out the muscles that do not get worked.

    The start up(aka the warm-up) SSH, Imperial Walkers, Ukrainian Soldiers, Helicopters, Cherry Pickers, Merkins, LBCs and Alabama Prom Dates to help get up warmed up and ready. Then it was time for the bands. Luckily today we had an even number so we did not have to do a group of 3. My goal was to work on going easy for 1 minute on the first round, then the second an all out 30 second attack. Exercises we did: plank jacks, broad jumps, jogging forward(also bernies) lunges, etc. I look back it now and left a ton out but there’s always another Friday.

    After that, we ventured to the road and it became what I like to call “Spartan runs”. Place the band around your waist, take off and communicate with the person behind you whether you want more or less tension. Right now, we are doing a short distance but next time take it up a notch(fire hydrant to the top of the hill). First 2 rounds all out the final round was bernie style and that really attacks the calves, hamstrings, those leg muscles we ignore

    Last little bit created a little something on the fly: cleans with a 50 pound sandbag and the jump rope(that weighs 5 pounds). I not only have heavier sandbags(4 the biggest is 100 pounds) plus I have jump ropes the heaviest is 10 pounds.

    Numbers, call outs, a couple quick announcements and a final prayer from YHC

    Time change this weekend(spring forward) those going to Rock and Roll I will be there Saturday morning starting out a little run with House Party then the workout

  • Here comes the sun…..

    It will start to get lighter sooner(after Sunday) we go out there and the sun will be out. I am looking forward to it yet I am sure those who get the fartsacks will go wait, what time is it(WTF). Lets see if I can get this done quickly while it’s fresh in my mind.

    A lap around the school to start with…then back to the flag for the warm up. The warm up consisted of: SSH, Imperial Walkers, Ukrainian Soldiers, Arm Circles(each direction), Merkins, LBCs and Alabama Prom Dates(last one to help loosen the hips)

    With a kettlebell in hand, strolled over to a spot where we have used it before. A little triple check, descending ladder(10-1 step ups per side, then tricep dips(20 drop 2 after each set), then a little run over to the light pole for inchworms. A little break midway thru, finished it up then grabbed the bell and strolled to the next spot

    The next spot it was exercise(increase by 5 after each set), with a run to the curb and back. 5 single leg deadlifts per side, 10 cleans per side, 15 lawnmower pulls per side, the finisher of 20 KB swings. A little walk to the flag where we played with a little grip tool I have(put it around the handle of the kettlebell or weight) while the rest stayed back. 2 at a time walked down for a little farmers carry, the rest stayed and we finished off with plank pull-thrus, renegade rows, and curls for the girls.

    Counts, announcements(see the Slack page for everything upcoming) prayer by YHC and that’s it. I will lead again Friday(bringing the bands)

  • A Quintuple check?

    The headline will be explained shortly…..this morning was one that the weather played tricks on a lot of people except the ones that came out. This was the first Thursday one(won’t be the last) that I have lead the Q. The good lord decided that he was to bless us with a window of light rain(to help cool us off except yours truly no matter the conditions can cook like an open pit) plus the weather was one that it felt really good to get out there. A little greeting to those who came out, then time to take off and get the workout in.

    Warm up consisted of: SSH, Don Quixotes, Helicopters, Cherry Pickers, Michael Phelps, Imperial Walkers, Copperhead squats, then lower to the ground for some Merkins and LBCs. An idea picked up from Rosie(change the counts) make it to where you are thinking of a set number yet going a little lower or higher depending on how things are.

    Quintuple(5) after warm up a short mosey to a good, classic spot originally was going for the triple check but with only 5(it became 4, then added one last exercise). 5 rounds of 5 different exercises: Incline merkins, step-ups, incline mountain climbers, tricep dips and the runner going down to the farthest light pole and back

    Next….time for a little build-a-beast. With a good distance between the light poles in the main back lot, the spacing apart was perfect to execute. Each exercise consisted of 6 reps(5 light poles).

    Round 1: Jump Squats

    Round 2: Shoulder Taps(Vagabond popping the last parts going real fast)

    Round 3: Kickstand Lunge w/ a little jump, then a big transition jump to the other side

    Round 4: Plank Jacks

    Round 5: Groiners w/ a pop up into a squat(I also call them Froggers) that will really work hips

    A little break…then mosey over to the basketball courts(wanted to do a prostitute but time was getting short). Quick 4 corners(10 squats, 20 Merkins, 30 SSH, 40 Raise the roof) the last one trying to bring the shoulders back to not only open them , but the chest as well.

    One final mosey back to the flag for a quick merkin round plus plank suicides(10/5). I will re-introduce those but imagine going high plank, to low then back up. A final 1 minute plank with twists to each side. Counts and call outs with the final prayer from YHC(praying for those who got the fart sack this morning, give you a little kick)

    A lot of announcements(see Slack) including what will be an upcoming change to the Monday Satan’s Hill(new location later this month). Vagabond will lead that first one. Nancy’s run is this Sunday over at New Market(430 I believe is the start time, check with Nancy or the slack pages. Daylight Savings will start next Sunday 3/11(then I think there will be no more falling back). 2 dates to remember: April 22 is the Monument Ave 10k(I have checked on that), Rugged Maniac is the following Saturday April 29. I am signing up for more Qs to lead so be ready. One last thing: THIS IS THE WAY!!

  • FIRST FLEX FRIDAY…..WON’T BE THE LAST

    It almost came to fruition….70 and sunny(well not quite sunny). Give it a few more months and it will be at that time. When I arrived, Oyster was getting his mile run in. In my mind, I had the ideas where I wanted stuff and how it was going to come about. I started seeing everyone arrived when it hit 10(I was like I may need to adjust). 13 warriors came out at first they were lead to believe that Oyster had the Q today(NOPE). It was my turn today(scary part was when I woke up this morning, I had an idea for something and went into my garage to see if I had what was needed). When 530am hit, a little mosey down to the stop sign and back(when I came back up, it looked like we were in line about ready to take the green flag at a race). Into the circle for a quick warm up with: SSH, Don Quixotes, Helicopters, Cherry Pickers, Copperhead Squats, Merkins and LBCs.

    Then the fun part began, at first i had I believe 9-10 stations with the person running to the fire hydrant and back with the 20-25 pound sandbag as the timer: By about 5-10 minutes, I had everything covered with exercises so here’s what was on the menu: The run with the sandbag, squats with a band on the shoulders, curls with a kettlebell, WW2s with a 20 pound slam ball(alternating WW2 with, set it by the feet, do one without then grab it for another, Bulgarian Split Squats/Toe taps, Clean and presses(choice of the kettlebell or a 50 pound sandbag), standing American hammers with the band, jump rope, scoop the poop(my 35 pound Thor hammer grabbing it by the handle and flinging up to each shoulder, battle ropes(something I have been wanting to bring there for a while). My thing was to watch, if I saw something a miss help or show real quick(I would do bits of things here and there).

    Next…..something no one knew it was coming. I have these real heavy bands so the idea was to partner up, band(s) around the waist and do certain things at a 1 minute interval. First part….run(a light jog for 40 seconds, then all out the last 20). Next….Bernie(yes running backwards) same pace 40 seconds light, the last 20 all out. Broad jumps next(this time it was 1 minute as many, as far as you can go with the band around you). Finally, lunges and with that to get your balance, then your legs hitting a few extra little muscles it normally does not hit. We did have an odd number so I ended up doing a few rounds of burpees(not bad doing 6-7 in 20 seconds, broad jumps just bodyweight only and lunges). I will bring them back….there’s a nice hill nearby more to do

    Last little bit….a ring of fire. Different varieties examples Alligator, Diamond, Chuck Norris, Pylometric…with a clap, Dive Bombers, Hand release, regular and wide grip

    No announcements…..YHC lead out in prayer. Multiple places to workout Saturday(I will be at Rock and Roll), Nancy Lopez had his surgery today(get well and recover), all those on IR or nursing those little nagging injuries(heal up will see you out there soon). One final thing, Heist brought a FNG out today(Dime Bag). Welcome to F3….hope you continue to come out more and more

  • Keep moving to build heat

    After a 1.4 mile run which is helping to keep myself accountable for the February challenge, I had a couple of minutes to recover. Then it was time to go. The main key for today: keep everybody warm and moving. I did not want to have the muscles get cold, keep them warm and let the heat build up. The warm-up: SSH, Helicopters, Don Quixote, Arm Circles, Copperhead squats, Merkins, LBCs and Flutter kicks.

    You wanted away to get going and warm up: start out w/ 11s(WW2s and burpees) get that heart rate going especially burpees in this weather(yes I am a little insane but probably the best overall conditioning and strength exercise there is). After the 11s, a little mosey up to the swing area where we had the first triple check: Plank in and outs on the swings(10) with elevated heel squats plus plank touches each side to the tree. I have a few more ways with the swings to come on that but in due time :). Another short mosey and to the parking lot nearby

    Dora time….this honestly has become one of my favorites just on the amount of work part. I am sure one day, I will create one that can be a full 45 minute or take up a good portion of the hour long session. 100 Merkins, 200 squats, 300 LBCs later with everyone putting in the work. Then it’s another little short mosey, time for the DTC(double triple check). So I give triple checks a name(like if we did 3, it would be the TTC etc. This one consisted of: a sprint down the steps, followed with 10 SSH, then sprint back up along with tricep dips and people’s chair. Another short mosey then time for another big round

    25s…50s….75s…100s….25 Smurf Jacks, 50 Jump squats, 75 2-count Mountain Climbers, 100 2 count ski jumps over line. In between the 75 and 100, you had to bernie back and actually it felt good. Another short mosey then I wanted one final thing with time time so we did conveyor belts(plank position with moving to one side), with pull-ups added in . A few rounds of that, back to the flag for a final Ring of Fire

    Count outs with names, announcements and prayers by YHC( a little coffee session over at Starbucks afterwards) and we were done. Enjoy your day, weekend and see you next time

  • OLD SCHOOL….Kettlebells and Van Halen

    This morning, the weather gave us a nice little break to come out and get in a good Kettlebell training session. Kettlebells…..a training tool that’s been around in some form for hundreds of years where if no used right can hurt you. I made a music promise and this mornings’ selection was Van Halen(the David Lee Roth years) you can go wrong with that.

    A little mosey around the school, then a short warm up of Cherry pickers, Helicopters, and Don Quixotes then we were off to the races. The main part was a descending ladder workout(10-1) consisting of 6 different exercises: DB/KB Rows, Goblet Squats, WW2 with the weight, DB/KB Clean and Press, Leg Lifts with feet to the weight, and Swings. Start at 10, a little break after 6 where we did a farmers carry, then finished it off.

    Next little part: ascending ladder 1-10 a Blast off(plank position, bring your butt to your ankles and shoot forward, followed by a plank pull thru with the weight go each side then a Merkin(the Merkins start at 1, finish at 10). A little mosey around the lot, a little plank work to finish

    Names and prayer by YHC

    Announcements: Nancy’s run is in March, F3 Abs and mile Challenge starts 2/1, A little prayer for Corned Beef who lost his mom. Oh one final thing something to think about. The band I played today: they had something in their demands involving a certain candy, do you know what it is?

  • Early Rising Wednesday

    Big Rig had done a little run before I arrived(was hung-up at the light waiting to turn). A little mosey over to an area for a quick warmup. Warm-up consisting of SSH, Imperial Walkers, Cherry Pickers, Helicopters, Merkins and ending it with some LBCs.

    After figuring the area out, I decided to start out with some hangs from the bar followed by runs down the hill and back. Luckily it was just warm enough there was no ice on the bars but 30 second hangs is a good start to not only wake up the back and shoulders, but also your grip and core(you’re working on keeping your body still). 3 rounds of that combo then onto the next part.

    The next part consisted of 3 exercises: Australian rows with calf raises and elevated heel squats. Same deal you’re working on those back muscles plus getting your chest and midsection involved. The calf raises hitting those muscles in the lower part of the legs and elevated heel squats puts a unique twist on the squat(once you get situated with the position, the squatting part becomes easy).

    I decided to try something I haven’t done in a while. Hang on a bar, then shift your weight from side to side. Just doing that alone gets you to work on body control. Moving your hips, legs plus trying to control the upper half do about 5 per side and you will feel it

    A few rounds next of a triple check: incline merkins, Bulgarian split squats(foot resting on a bar) and something new(Everest Mountain Climbers). Imagine hanging from a bar, holding your arms in a 90 degree angle, bring each leg up and down like your running(there you go). Finished with that, time for one last little bit

    I called the last part 20s(pick 20 of something, the other person runs down the hill, bernies back up). Started with Freddie Mercurys, heel taps(I call them penguins), oblique V-ups from each side and that was it

    Today was working on things as race season approaches. Big Rig wanted to work on things that will come up for Rugged Maniac plus for myself, a little prep now plus work on a few areas that can be improved on.

    Announcements:

    —Big Rig has the Q Saturday at Rock N Roll. Come out and experience a few things he does early mornings

    —I will be doing the Q at Old hundred next Tuesday(kettlebells) plus a Friday at Satan’s Hill in February.

    —Anything else, check Slack have a good one

  • Midweek Early Morning Madness

    430am…not the easiest time to either wake up yet to also wake up and train that early(takes a unique, special and a little insane breed) to get going that early. I missed the graveyard Monday, yet able to make up this morning. Here’s the Breakdown:

    Warm up consists of SSH, Don Quixote, Helicopters, Imperial Walkers, Copperhead squats, Merkins, LBCs and ending with a 30 second chair hold. Big Rig then led me over to the area where he and Chaplain trained Monday. Light bulb went on(all right) created a 4 part, 4 round workout consisting of 20 step-ups, 10 Australian Rows, 10 bar dips and 20 leg raises with a pulse(sorry I am still working figuring out all the names for everything).

    Once we saw that, I saw the area we were in, a little like the triangle at Dogpile but the uphill part not as steep. Decided lets crank out 100-10(start with 100 of something, decrease by 10 at certain spots till we get to the end:

    100 SSH, 90 squats, 80 LBCs, 70 dips, 60 Mountain Climbers, 50 Shoulder Taps, 40 Carolina Dry Docs, 30 Walking Lunges, 20 Merkins, ending with a classic 10 burpees

    A last little run to the field for a quick down the hill, then bear crawl back up and we were finished.

    There’s a saying: takes 3 weeks to develop a habit, 3 months to develop a lifestyle change. There are mornings it’s not easy, a struggle times little injuries are there or we are having a mental block and just stuck. Come out, get the workout in(whether it’s 45 minutes during the week or 1 hour on the weekend), afterwards you feel better

  • Finally….Mudslide does a Q!!

    In the back of my mind….I knew the day would come to get out there, knock a Q out and now that I have one under my belt, I want to do more. Here’s the breakdown of today and if you missed it and wanted to come(don’t worry, another opportunity will happen soon).

    Started out with the warm-up: 20 SSH, 10 Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Cherry Pickers, then to the ground for Merkins, LBCs, and ending with some Alabama Prom Dates. A little mosey over to one of the many lots and it was truly time to get rolling.

    First part: 11s(a combination of Groiners and WW2s(10-1, 9-2, etc)

    A little rest then over to the area near the fields for a triple check: runs up the stairs or side hills with tricep dips and scrunchy frogs as the missing parts.

    A short pause: then over to the field for a Loreine(40s). Monkey Humpers with plank jacks(30-10, 20-20, 10-30)

    A short mosey, then onto a Dora(in this case Mega Dora) 100 merkins, 200 squats, 300 supermans, 400 toe taps(now what ended up happening is the supermans were cut to 250 cause they will work not only your back but the core and areas you aren’t used to using)

    A mosey, then some walking lunges and finally coming to the end with a little Burpee madness(regular, Leonidas(2 merkins) 3 merkins, bodybuilders and bodybuilders/lieutenant dan combo. A few of us did some side shuffles down each of the lot, a little mosey back then the hour was up. Scary part is I know harder ones that you will see one day

    A few announcements: Welcome aboard to Purple Rain(courtesy of Heist). Poor guy will be feeling this later and tomorrow. Highlights from last night’s meetings over at Diamond Billards, Posh and Shank getting ready for the first Bermuda Triangle on Tuesday(I will be there). Frozen Triangle coming up 1/21/23 help in any way possible(I am sure I can come up with a good 15-20 minute workout). YHC led us out in a short prayer, a few of us joined up at Starbucks. Enjoy your day, rest up I will see everyone soon