Author: Mudslide

  • Humidity, Sweat, getting ready

    Chaplain and House Party hit the trails on a little run, I did a little rucking prior to our broga session. Yes for those who have seen or hit my sessions, I do rock n broga(play rock music while getting loosened up). We started off a little cat and cow, a little beast pose(knees slightly of the ground pressing your hands to raise up). Turn started a little flow including a tweak to runners lunge(back foot flat on the mat). I think I got both Chaplain and House Party good with the extreme side planks (leg comes thru and it’s in the air) then we dropped to our six for some more stretching.

    The end is I like to hitp pigeon really get the hips worked as we get closer to the main workout. Close to 15 minutes we finished then recovered as we got ready for Florence’s workout. In yoga, a couple of things always can go further than what you think plus just that little gain or something loosening up or able to reach farther can be a plus(it’s a journey not a sprint). See you next time

  • Rock n Broga

    The timing was perfect….returned the big poles back then I needed to depart to get some broga in. A good turnout of 7 came over near the flag to stretch out and get ready for the main event. Started on the ground, twisting getting the back and midsection ready. Then sphinx, cat/cow down dog then time to go thru a couple of cycles.

    Today we really worked Warrior 2 into side angle. The one thing in yoga: there’s always somewhere else to go. I am able to bind once again, it takes time but there’s 3 different positions. After that was done hit the classic pigeon(poor touchdown, the mind and body was not working, so I got him into figure 4, I am sure he was thinking thank god. We finished out with a few minutes left, time to get ready for Big Rig

    A couple of things….when I am steady and doing yoga consistently, I feel good, moving a lot better besides the pole carry that the shoulders were not used to(felt odd just need more time to get that spot on the shoulders figured out plus my steps had to be choppy(kept kicking the person in front of me).

    Second when the new AO at Goyne Park gets going, I will split time between there and Rock and Roll. Get the new spot going, yet I will update where i will be so broga stays up no matter where. See you next time

  • Satan’s hill…..we laugh at it

    When I arrived this morning, I only saw Futon and Cookie there so what I originally planned was scrapped. A group of 8 under unusually cooler weather came out to see what i had in store(warning: content maybe harmful to those who are sensitive, viewer discretion is advised).

    Started out warming up(a little run down to the stop sign and back) yet one day we will run up the hill to the next entrance. A good WARMARAMMA(SSHs, Helicopters, Imperial Walkers, Ukrainian Soldiers, Merkins, LBCs) then a cross body stretch. Now let’s go.

    First part(with kettlebells and Cindy) a Dora with 100 swings, 200 ground presses, 300 squats. No question the legs were a little cooked after the squats so walk around for a moment, onto the next

    Second: band sprints to the weight(calling out directions). The thing is you partner with me, it’s like a bull see if you can hold on(poor Cookie).

    Next up, side shuffles to the weight with the bands. I picked up a new thing where at the max length with the partner, do a deep squat. It’s a great thing for not only the legs but core to brace yourself.

    The coup de grace: up the hill with the bands. A little twist going halfway Bernie style, then turn going the rest of the way forward. I have future ideas plus the circle area nearby need to use more

    Wrapping it up, some broga. Time was up, numbers names and prayer led by YHC to close the session. See slack for upcoming events(the main one tomorrow ROSIE’s 9 yearQ). A lot with the summer and kids now out of school. 2 cool things this week: get a chance check out South Park and the reaction from Lizzo cause they got her good. I saw as I was on my way home this morning a house nearby has a fenced in area, inside there’s an emu(I am not joking). I had something else in mind this morning, I scrapped it entirely I have ideas for ways to really ramp it up as we get more daylight early, more adventures to come. Have a good one

  • Finally brought it back

    After the rain last weekend, the weather finally gave us a break to not only get the sun but the Saturday broga back again. 5 came out on a humid morning which helped to get the muscles loose. I definitely heard some grunting which is fine(after a while, that will change). Side bends, dead man hangs, little plank work, up and down dog, Warriors 1 and 2, triangles, side angle, pigeon etc was the order for today

    I like to call it Rock and Broga(like the rock music playing) a playlist I created a long time ago. Hope everyone feels better, see you next time

  • Small setup before Broga

    Others went for a ruck, I then a little later Posh did a kettlebell complex 4 different exercises: presses, rows, goblet squats, and swings. Starting at 10…. Competing each round then a small lap run back, then to 9 etc. The idea: work on the benefits plus get the exercises correct: Each one from what I was doing before to now making a change for the true benefit. Example swings can be something where you just do a certain number to cranking up the reps and be a true cardio killer.

  • Flex Friday…. No, Killer Friday

    After ending another week with Amazon, come home take a nap then get up to honor my commitment of the Q. A hard working 13 came out and perhaps I’m should star or put something beside my name to indicate that come at your own risk. I knew that I was going to have something that brings it(no doubt). Let’s highlight….

    Started out with a WARMARAMMA (SSHs, Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Copperhead Squats, Merkins, LBCs plus a little stretching(Parker loves it, fact he gets a little PTSD). After that, it was time for the main feast

    Part 1: triple check of Tricep Dips, Plank Walks around the little island, run to the curb and back. This was a set up for what’s to come

    Part 2: Dora(bringing a lot of pain) with 50 Hollow Body Rocks, 150 Merkins(band behind the back), 250 Suitcase Squats(with the bands), 350 LBCs(with the bands). The runner goes down to the trail, to the gazebo turn then return back. Taziki and Rudy were racing each other, they were in the zone. The Merkins with the bands(starting out they are fine but then it rises up and gets you).

    Next, there’s 4 corners, now add a sadistic 4 corners at Satan’s Hill. Starting out in the lot with 25 plank jacks, up to the top of the hill for 50 Carolina Dry Docks, down the hill to the bottom for 75 Monkey Humpers, turn back to the lot for 100 2 count toe taps. Taziki and I pushing hard up to the last part.

    I know that we were coming to the end, so a little broga to close things out. A lot of groans yet the muscles were warm, feeling looser. Hit the 45 minute mark, time called. Numbers, names, announcements and prayer led by YHC to close things out

    Prayers out to Parker(soon to be adding another addition to the family soon). A pleasure to get out there today, weather was perfect plus had both Roth and Hagar Van Halen playing. Did I go back to sleep after a little breakfast (YES), for me to simply get out to whatever Q I can make feels great plus it’s therapeutic. A chance to say hi and have some mumble chatter with the guys help plant good vibes thru the body. If you’re coming to RNR tomorrow, see you there

  • Release the Beasts

    This morning, saw a hawk getting ready to look for his daily feast then the geese decided to wander and check out what the humans were up to(plus maybe they were looking for a tasty treat). One morning, maybe I will bring some cracked corn(they like it) and of course they will poop. Plus as they saw us, they figured let’s see what we are up to.

    A robust group of 16 came out for another Mudslide session. Mosey over to the courts for a WARMARAMMA (SSHs, Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Merkins, LBCs, Alabama Prom Dates) plus a little hip/back stretch to get ready. Once completed, of to the woods

    A mini Dora to start out: 25 2-count hanging mountain climbers, 50 Bulgarian split squats, 100 Shoulder taps. I knew I was feeling good when I blitzed the 100 shoulder taps, hit the squats then the hanging mountain climbers my head was up at bar level. I have another variation to try out, just simply working on the hangs and trying to get your arms at 90 degrees will improve things

    A new thing I have been wanting to try out: Inchworms will work things from head to toe but add a little tweak(turn it into a variant of a burpee plus for later, a great tool). First round simply going up then back down, second round reach out, then hoop your feet to your hands, third round your option what I did what take my hands part the shoulders in plank, then hop the feet in. We did not have to go far for what’s next

    A Dora: yet reversed it and added a couple of things. 300 LBCs, 200 squats, 100 Merkins, 50 Hollow Body Rocks, 25 coffin situps. Now the kicker: using the bands(the LBCs band at the feet, holding your arms at 90, squats band at get and head(taught Speedo the suitcase squat which he liked, Merkins band around back and on hand(heavier band makes it harder), hollow body rocks the band is at the feet and head level, coffin situps feet straight out coming up like a dead person(I also call them Undertakers). We finished and had time for one final thing.

    The painkiller(a kick ass version of an 11s). Mankillers(the way Doozy does them sorry I was not a fan of how they were being done last week) plus bunny murders. The way to end it: if there’s anything left in the tank empty it out. The geese were going damn: don’t mess with those humans. Completion of the workout: back to the flag for numbers and names(a good amount of RESPECT today most I have seen in a while

    See Slack for the latest announcements and news: a lot going on over the next few weeks. Prayers for Florence’s mom(and his new job), Broadway’s daughter still battling migraines and good luck to a Speedo in June running his first 5k

    Today I felt good….. One thing I try to make sure to work on being mobile and having my body move that it doesn’t feel like it’s struggling. That’s the thing as you get older, things change but working on flexibility, mobility helps. Can we all get better(sure)! It’s taking each day plus now I am starting to get that true itch back where I need a race. This year it just likes right now September Spartan weekend the super and sprint at a spot about 1 hour 40 minutes from home. Next year, I have had this goal since 2020 but 2025 time to achieve it. I have always wanted to do a trifecta in one weekend(Beast Saturday, Super Sunday morning then right after the sprint). There’s also the Ultra Trifecta(am ultra Saturday with the super and sprint the next day). Luckily I can go to NC there’s a spot about 3 hours away that’s where I would go for it. I hope to find one in the summer, do the September races then start the training. I can do it mentally, physically I have some weaknesses I need to fix. If I find a race that I feel a group of us might like and it’s reasonable, I will let you know. Have a good one see you next time

  • Prediction for today…. PAIN!!

    Today… I wanted to try something different. Mini station with burpees at some of them, plus for a few carrying a bucket with either sand or gravel(or a sandbag varied in weight) to each one then return. Upon the return there’s a list of 8 different exercises at 100 reps each(choose 1). 13(including 1 FNG) braved what may be one of the rate times that it was quiet.

    Started with a WARMARAMMA: SSHs, Imperial Walkers, Ukrainian Soldiers, Arm Circles each direction, Cherry Pickers, Merkins and something new I don’t have a name for it I will call it the Alabama After Prom(an Alabama Prom Dates with a LBC)

    The original set up: 8 stations the majority started with 5 burpees (various ones) then a 3 exercise routine, reverse then back thru one more time ending with the burpees back to the start to pick out the 100. Did we get thru all of them(NO), only 5 was completed. Here’s the overview:

    Station 1: 5 burpees, 10 Alligator Merkins, 12 WW2, 15 squats(reverse it, then back thru once more) finishing with the 5 burpees then back to do 100 shoulder taps

    Station 2: 5 Army Ranger burpees, 10 Lunges/side, 12 Diamond Merkins, 15 4 count mountain climbers (reverse it, back thru again finishing with the burpees then did 100 Carolina Dry Docks

    Station 3: 5 Navy Seal Burpee, 10 Butterfly Sit-ups, 12 Dive Bombers, 15 Tuck Jumps(reverse it, back thru turn finishing with the 5 Navy Seals) back to do 100 LBCS

    Station 4: 15 Scrunchy Frogs, 30 Jump Squats, 40 Tricep Dips(reverse it, started to hit station 5)

    Station 5(final one): 5 8-count Burpees, 10 plank suicides, 15 wide arm merkins, 20 L/R Side Plank drops(reverse, back and finished it with 100 2 count toe taps and 100 2-count flutters)

    The final bit was with a 70 pound Atlas Stone: 11 just only leg kick thrus then carry the stone down. When you carried it back up, that was your pass each of us took turns. With about 3 minutes left, to the flag for a quick boat hold and done

    Numbers, Names, Announcements and prayer led by YHC to close it out.

    Welcome Don(Dick Tracy) to the group. He saw us last week and joined in today. The carries especially the longer ones were no joke. This was the first time I brought this out, I have some tweaking to do but in the future will try it again I think we can finish it all. Recovery and see you next time

  • Rucking at Rockwood

    Early morning… Clouds were still out and the fields getting ready. 6 of us ventured on another adventure thru the trails and woods. A little exploring around, taking the reverse way on a few parts plus venturing on the trails from last time.

    We stopped back at the flag, almost 3 miles and 50 minutes(I can’t believe I thought I had some time left on my Garmin and no it said no more juice. Time to prep for the main workout….

  • Wait… It’s not Friday at Satan’s Hill

    That’s right…. The bands came out today. I have been thinking of what I could do with them and the tennis courts were the perfect area to use them today. 13 regulars plus 1 FNG braved the madness that was to come. A little run around the tennis courts, then starting the warm-up: SSHs, Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Copperhead Squats, Merkins, LBCs, and Alabama Prom Dates was just an appetizer. Onto the main part.

    Partner up, with a band each tennis court (3) together you were going to go to the end, an exercise, then that movement back with the exercise again. First court: side plank walks at the end hand released merkins. A little rest, the second court: walking lunges with the band, ball dippers at the end, turn and repeat. Third was bear crawls(3 tennis courts it will catch up to you), at the end Mike Tysons (tell you what I love those yet I have something in my arsenal that can enhance those), turn and repeat.

    3 rounds over, now the bands are perfect to take around the post and use it just on its own. The next 3 parts started with jogging at the doubles line, partner runs down and back. Second was bernie with the band on(adding in and out to change the variation) bernie all the way dorm and back. Third broad jump far as you can, Mario jumps down and back

    Mosey down to the track…..50 yard sprints (with the bands). First rounds at about 25-30% intensity the second all out fast as you can. The time was done with the bands so onto the field for a little Build-A-Beast (2 rounds) with Merkins and squats. Once finished there was a little time left so to the wall near the flag for a 20/10(20 donkey kicks, 10 pole smokers) 2 rounds time was up

    Back to the flag for names, announcements, prayer led by YHC to close another session

    Congrats to State Farm’s wife for her new job. Welcome Jason(Button) to the group if you see him and he tells you his age(he does not look it at all). Next week is VQ week (come out and support these guys as they lead their first of many more Qs). Once we get the sun a little earlier, it will open more things up. There’s a hill to the side of the track, basketball plus more to come

    I am still adjusting my body and everything with the working nights (I basically slept for about a short nap, woke up then after everything came home slept more). Are there weekdays I would like to come out? I would but I have to make sure that I am a little rested not easy but in due time. Saturday, if you come to RNR I have the Q again, there will be an element of Spartan race involved. After the Q, we go over to the Latino Farmer’s Market give them support plus they have real good food and coffee plus benches we can chill and chatter. A final thing….I will be teaching starting in the fall at my son’s Co-op schooling a Train Like A Spartan class. It’s by Dogwood Del so if a Thursday afternoon is available and you want to train, reach out this will be a Co-Ed group. Enjoy the rest of the day!!