At an AO that had a rough 2024 (taken off the Q sheet and then back on), YHC posted for the last run of the season and found that it would be a you vs you day. 70 and sunny, so lets get going, to the park back out through JRHS, to River Downs, out RD to Twin Team, cross over to Terrington for an easy 8 miles at a 9ish minute pace.
See you next year River Run
6 HIMs emerged from the gloom ready to take on a New Year’s Eve Eve beatdown. After a quick mosey down the street and BTTF, we started off with some stretching. We were delighted to see Big Herm’s truck pull up (only a few minutes late…). 6 became 8 and we were ready to rock n’ roll.
After warmup and stretches, mosey to clubhouse door for the first leg of the Triple Decker (a la 3 triple checks).
Round 1 – J Lo’s + Cinder Block Squats + runner to top of hill and back
Round 2 – Move over to corner of parking lot. 8 count Shazams + Cinder Block Kettlebell Swings + Runner to top of hill and back
Round 3 – Move down to the waterslide part of the parking lot. Plank Walks + No Surrenders + runner to dumpsters and back
Closed it out with a Ring of Fire Merkins.
Announcements and Prayers. Everyone be safe tomorrow and make it home. Call an Uber
The year is almost over. It will soon be time to start a new one. I hope everyone had a great year and I hope 2025 is even better!
We welcomed back Blue Moon from Deutschland and Atilla from Sick Bay. And Bon Voyage to Mr. Rogers who in a few days is going to Hawaii.
Mosey to the entrance to the school.
Standard disclaimer and we begin.
Warm-up: all in cadence
Main Circuit: 4X
Cool Down:
Announcements:
COT
At work, we used to have ‘programs’ that were rolled out every 4 or 5 years. The first one we did was something called ‘Connections’ and their slogan was “Be here now”. The idea is a good one. Focus on what’s going on right now. Give your full attention to the people and the situation you are in right now. ‘Be here now’.
Dear Lord, we want not only to be here now and focus on what going on, we want you to be here now. We want to feel your presence in our life every day.
3 guys came out this morning to celebrate an amazing Commanders victory which vaulted them into the playoffs!! Woot Woot!
COP — lots of exercises including the round the world lunge/squat
Triple check
#1 — bear crawl out, run back|
#2 — merkins
#3 — SSH
Four corners the long way
20 Am Ham
20 Am Ham, 20 squats
20 Am Ham, 20 squats, 20 AST
20 Am Ham, 20 squats, 20 AST, 20 LBC
Back to the Flag!
Enjoying a little rest and relaxation down at Surfside Beach, SC with the family, but still gotta keep the muffin top away. Posted with 9 of the F3 Grandstrand fellas at the AO – The Oyster. Here is how it went down:
Various IC warm up exercises.
COP 1: Mosey to the waterway bridge to bear crawl up and over. Moseyed through the streets of Surfside stopping at 3 different intersections for 10 squats, 10 merkins, 10 wide merkins, 10 diamond merkins.
COP 2: Moseyed to a public beach access with a big ramp up and over to the beach. Performed 11s with peter parkers in the parking lot and squats on the beach.
COP 3: Indian run on the beach down to the pier. At the pier ran up the stairs and performed 1 burpee at the top and back down.
COP 4: Mosey back towards the flag stopping at 2 intersections to perform 10 merkins followed by a jail break at the last back to the flag for 10 more merkins.
Numbers, Names, Prayer
Always fun to post downrange and see how different areas run things. Hoping to post another time or 2 while down here to end 2024 right and bring in 2025 even better!
The PAX gathered for a shorter workout and breakfast.
COP
Dora – 100x merkins, 200x squats, 300x LBCs
Some stretching to close it out.
Numbers, names, Yardsale took us out.
Bottoms Up Pizza Friday night, The Craft Clan produced a wonderful grocery list for Breaking Bread. Knowing Flatline was working Saturday, the plan was laid out! After dinner, to the grocery store I went!
Flatline’s M and 2.1 cooked the spaghetti and 2 pans made-Alfredo with broccoli and Marinara Sauce! Thank goodness for bagged Caesar’s salad x 3, 2 bags of cookies, Pepsi 2 Liter and 2L of Sweet Tea.
All packed up and delivery at 1730. Willey provided delivery service and security for M.
Providing for those that are less fortunate is a fantastic lesson for our children. For Flatline and M, our tank is filled. Oyster, thank you for “making” me Q Breaking Bread!
Loud and Proud.
Flatline
Five men from the north posted on this perfect, dark, misty morning for a hot potato beatdown that went a little something like this.
Mr. Holland’s Q
COP – SSH, Don Quixotes, Invisible Jump Ropes, Merkins
Phonics’s Q – Taking us off campus
Mosey to the Giles clubhouse playground.
The five PAX members would rotate 3 times through the following exercises with the runner doing a lap around the parking lot being the timer: Pull-ups, merkins, jerkins, squats, run a lap.
Helix’s Q – Head us back to campus
Brocode Elevens – Burpees/LBCs – Do an exercise (10 burpees), then run to Helix’s target. Plank until all are in. Then do an exercise (1 LBC) and run to the target and plank until all are in. Completing elevens tooks the PAX back to Atlee High School
Corned Beef’s Q – Stay on campus
Rotate between 5 exercises/running 3 times. One Pax does dips, one does step-ups, the other 3 are running a lap as the timers. One runner peals off and does dips while the step-up PAX member runs with the other 2. In the end, each PAX member should have done 3 sets of dips, 3 sets of step-ups, and 9 laps of running.
COT – Numberarama, Name-O-Rama, Announcements, YHC took us out.
NMS
Great workout this morning. All PAX members were surprised how much was accomplished this morning as well as the territory we covered. Well done to Corned Beef and Helix in modifying established exercises.
Excellent mumblechatter today between the bootcamp and coffee afterwards. The topics YHC can remember were about NFL broadcast channels, College Football playoffs, the Premier League, bullet trains coming to the USA, self-driving cars, the Fall Line Trail, Penn State tight ends, and bucket list European vacations that affordability could be a problem.
Announcements – Wednesday, January 1 convergence – 7 AM at WDOG.
Gotta Run!
Phonics
5 PAX agreed to tear down the Twin Team Lounge, just this once, and do the Murph. This is how it went down, more or less. No time for warm up, mosey down to the JRHS track for one (not two) laps, then back up to the play ground in the southwest corner of the dirt track. The music was thrown into the way back machine playing only songs from 1994. Thereupon we commenced the following:
100 pull ups (a few slight modifications here)
200 merkins
300 squats
We broke these up into 10 sets of 10 pull ups, 20 merkins (in cadence), 30 squats (in cadence)
After that was completed we moseyed back the way we came to the flag. Right on time. Numbers, names, announcements, prayer requests. -New Years Day convergence at Dogpile at 7am.
NMM
At COT YHC shared how I have taken family for granted in the past. But I am trying to do better, and encouraged the PAX to do the same. TCLAPS to Redbird who had the idea of doing the Murph today, and for staying strong doing pull ups til the end. Good luck in your next semester at West Point, I’m sure you will keep doing great!
It was almost a Saturday version of The Graveyard Shift, but this was the Premature Acceleration Road Course. 440 AM and YHC spotted Boberry’s headlights at the entrance to Rockwood Park. No real warmup we just hit the ground running.
I was looking forward to showing Boberry the area behind Providence Elementary, so after making the trek down Courthouse and through Sunset Hills down to the pass thru near the Elementary School, all the way to the back of the neighborhood, I said to Boberry, “This is the First Hill”. To which he responded with this backblast’s namesake.
I went on to show him the other 2 good sized Hills in the neighborhood, before taking us back the way we came, up to Sunset Hills, back to Courthouse and back to Rockwood Park, and time for a hydration stop. The Trail Course of Premature Acceleration, still to come.