10 grown-boys ran around RounTrey this morning. In order to get them their credit and get my kids down for bed, I’ll give the sparknotes.
WARAMARA – Mission and strecthes.
The Thang – Ran a bunch, I fell down, pull ups, sprints, Wildcat farted, 11’s.
ANNOUNCEMENTS
PRAYERS/WINS
A swarthy seven SOJ studs swung their huge bells into the frosty gloom in the following HIMtastic manner:
WARMERAMA:
THE THANG:
REVIEW TIME:
Mosey BTTF and Circle up for COT:
NMS: There may not be a more spectacular way to start a new week than swinging Huge Bells with your favorite fellas. YHC diverged from the stationary KB routine and take the Bells on a little tour down to the field. The Gremlin beast is always a crowd favorite, and the movements and reps held the PAX to a higher level of pain than usual. Today’s novel little routine was the crabscoot KB pull, which was suggested to be called Ball Bashers by L Woods after we noticed Snuff actually crab walking with his Huge Bell sitting atop of his man parts. Snuff was prompt to edit the exercise name to Bell Bashers. Either way, the PAX put in some challenging work today, and YHC already has another 1000 ways to introduce KB’s to every Forge routine from the last 6 year. Keep posting gents! Yours AYE! ~DTH
Announcements (SEE SLACK!)
The typical crew was out, YHC ran from home to the AO, circled the empty parking lot and took off for the hills. One hill actually, little different route up Ashwell into Powderham down Ellesmere back to Mt. Hill. Ran into a loose dog that didn’t appreciate the invasion of space, back track down Solstice through the woods and home. 4.5 miles total.
4 PAX came to Goyne Park for a frigid morning in the Bermuda Triangle. Doolittle and Big Rig started with a mosey lap around the parking lot, and on their way back 2 vehicles were pulling in.
It was 2 PAX that haven’t been seen in awhile. Shooter McGavin who’s been busy with work, and Broadway, who’s on the mend from a heart attack.
We got into it with some warmarama exercises and some merkins mixed in.
We meandered over to the other side of the outhouse and got some (a lot) Wall sits and hoe downs with some more merkins and ab exercises(a lot) mixed in.
Great to have Shooter and Broadway back. Don’t worry, Broadway was taking it easy.
Lots to pray for!
3am….woke up with a cat next to me. I couldn’t get back to sleep so a quick bathroom trip, sit on the bed take a moment to calm the brain down instead of “doom scrolling” I put on a Rush playlist and chilled. When it was time to get up, got ready and headed on over to lead the AO.
An eager group of 11 came out on a brisk Friday morning to see what I had in store. With Crabgrass talking snack the day before(and didn’t show up). A quick down the hill and back while Nancy figured out how to get his Apple Watch started. A quick WARMARAMMA(at the end some jazzercise) then off to the hill for a daily 50 start. A daily 50 is something I have seen to help get people started with a good workout each day. There are normally 4 parts, we did 3(50 squats, 50 Merkins, 50 second plank) then 50’waking lunges with the band). The 4th would be 50 second wall sit.
To the lot…. Get the bands going with some Murder bunnies/bunny murderers (too much man ass for Nancy). A 3 part next considering of Mike Tyson’s, fast feet each direction, and toe taps. To the bottom of the lot for a Sprint halfway turn for Bernies the rest of the way. Final push 2 went up battle rope/Odin Sledgehammer session with coupins used to complete mini workouts while we waited. After that, up to the flag for a quick stretch, time was called names announcements and prayer led by YHC to close it out
So a couple of things… One is I am looking at getting a cold plunge unit so I can tap the health benefits and feel better no matter if I am beat up from Amazon or after a workout even a Spartan race. Second I will need time to get this figured out my warm up I will be changing it up. Do a few basic things but add broga so we get that plus at the end with a minute or 2 left, a little meditation to calm our minds. Going to take time the meditation part I have to learn how to quiet my mind first it’s a ongoing process. We come out to F3 to improve on our health each time, the same with meditation yet it’s not a quick fix, it’s continuous. Looking forward to the Bridge tomorrow first time out, see you next time and DM Crabgrass ride him for not showing
No one ever asked for a joint Q at the Twin Team Lounge………….but by golly, that is what they got. Here is a brief summary for viewing pleasure.
Mosey to the basketball court for some Chaplain led no count warm-ups: Michael Phelps, Helicopters, Ukrainian Soldiers, Hillbillies, Knee Pulls, Mummy Kicks, Mario Jumps, Lunge Walk, Bear Crawl. Might have missed a few.
House Party took over for Exercise One:
10 burpees, run the length of the court, 50 LBCs. run back.
8 burpees, run, 40 LBC’s, run
6 burpees, run, 30 LBC’s, run
4 burpees, run, 20 LBC’s, run
2 burpees, run, 10 LBC’s run
Mosey the playground for Exercise Two (Chaplain) – Triple Check with Bar Hangs, Copperhead Squats, run across football field and back.
House Party moseyed us over to JRHS for 4 Corners: Hand Release Merkins, WWII’s Sit-ups, Monkey Humpers, Side Straddle Hops.
Back to the flag, and finished up with 5 minutes of assorted ab exercises (called by the PAX).
Numbers/Names/Announcements and House Party took us out.
Final Thoughts: Always great to collaborate with House Party. If you dont feel like planning a whole workout, just grab a partner. House Party’s burpees were met with resistance by the Lounge Committee. We enjoyed some coffee post-workout courtesy of Last Call. Great work fellas!
05:00 on this chilly Wednesday, 5 HIMs gathered for the BRU VQ. Since it was still pitch dark and relatively unfamiliar territory, YHC decided to keep things close to base so we wouldn’t get lost in the woods.
Warmerama – Getting the blood flowing with a brisk hike around the strip mall. When rounding the corner, the PAX were thinking they were in for a walk down monotony-lane, but leave it to YHC to get things complicated quickly.
The BRURUCK: With a bit of imagination and concentration, the BRURUCK started to take shape. On Each letter the PAX did a fitting exercise using their rucks:
– B: 5 x Burpees
– R: 10 x Rows / arm
– U: 15 x Up-and-downs (Calve raises)
– R: 15 x Squats (Because YHC didn’t want to take off his pack for Rows again)
– U: Same as above
– C: 15 x Crunches
– K: 10 x King Merkins (Like normal Merkins, but with a “K”)
We finished off with a Quick “RVA” and then set out to explore the lake. On return the PAX completed two rings of fire and closed off with a COT.
Announcements: Chili Cook off, Daddy Daughter Dance.
Coffee and Chapter 9 of Atomic Habits.
On a frigid, blustery Veterans Day, YHC kicked things off with a simple prompt: name someone, military or not, who has made sacrifices in your life.
Before the beat even dropped, Scram, hearing the low hum of YHC’s generator, asked the question of the morning: “What’s that sound?” Moments later, the PAX would learn exactly what it was as the playground at NoToll transformed into Club L Woods, complete with a generator-powered karaoke speaker and flashing lights.
After a friendly reprimand from Rosie to not disturb the neighbors, YHC introduced Scram to his playlist, including some Rage Against the Machine. With power cords, flashing LEDs, and guitar riffs echoing through the cold, the PAX pushed through four-minute stations with 20-second breaks.
It all wrapped with a final sprint from the playground to the basketball court. As the music faded, each man called out the name of his one, someone who had sacrificed for him.
WARM-O-RAMA (10 MIN)
• SSH, Don Quixotes × 10 IC, imperial squat walkers, mummy kicks, merkins, lbcs, alabama prom dates
THE THANG
Split into 4 groups- pax count out by 4. rotate every 4 minutes. Timer was used to rotate stations.
Station 1: One pax Bear crawls up / crawl-bear down large green hill in playground, 1remaining pax jump squats, rotate.
Station 2: merry-go-round: 1 pax holds “air plank” while 2 pax member holds their legs, rotate around three times. Remaining pax plank jacking until rotations are done.
Station 3: Rope climb, one pax member climbs rope, goes over and down and returns. Remaining pax are doing burpees while they wait their turn.
Station 4: One pax runs around playground loop while remaining do step-ups on bench.
Finale: Wind-sprint from Playground to end of basketball court.
Announcements: Convergence Thanksgiving Day, Chili Cook-Off at the Alamo November 23, Daddy-Daughter Dance, 12 days of Christmas December 23. Two New AOs have recently been launched: Bon Iron (Saturdays 6 am) and Huge Bells ( Monday 530 am). Please come out to support them.
Prayer Requests: Wildcat lung cancer scan.
Thank you all of our service-members, active and non-active, and for the sacrifices you have made.
5 HIM came out in the cold, brought some weight and did some work. We each got through 400 steps ups plus 3 rounds of FIRE. Today though, is for our veterans.
October 29, 2018 Navy SEAL Chad Wilkinson took his life. While approaching his 21st year of active duty and experiencing multiple combat deployments, his body and his mind had taken too much.
“This is a silent disease where symptoms, triggers, and warnings are often recognized too late. Chad is not alone, this is a silent epidemic with the enemy sneaking quietly into our homes and it has to stop. We want to use Chad’s life and legacy to raise awareness for suicide prevention. Our hope is to remove mental health stigmas, and encourage people to reach out, one step at a time, no matter who you are.
Our goal is to honor Chad and all Veterans currently struggling this and every Veterans Day moving forward. I hope you’ll join me and our community in doing the Hero WOD named after my husband Chad, supporting Veteran Mental Health Initiatives.
There are a lot of people who are struggling, too many lives are lost. Many more we can prevent. We believe that physical health leads to mental health and everybody needs somebody. So use “CHAD” as inspiration. Say his name, honor his story, and live big by sharing your time with friends and those you love. Tomorrow is never promised.”
As men, we carry the weight of the world on our shoulders some days. If there is anyone who is struggling please know its OK to ask for help, from your family, friends, professionals, your brothers – lean on others and you can make it through whatever struggle you face, know that. There is also the national suicide and crisis prevention hotline, simply dial 988.
www.stepupfoundation.org
Thank a veteran today
Between work travel and football-fartsacking, YHC has missed a few Alamo’s and wanted to get back out there. No better motivation than to put your name on the Q sheet! I completed my pre-blast on a paper plate and sent it to the group the night before.
Gathered the group, mosey to start things off. Fresh legs led to a tempest pace out the gates. Warmup to get the blood flowing on a chilly morning.
First THANG – Pyramids
These are becoming a favorite of mine. Start with one exercise, add one exercise each round. After completing 6 exercises in a round, we start dropping one.
One the tennis court along the base line (some may call it other things but they are foolish)
1 – Shuttle run
2 – hand release merkins x10
3 – mountain climbers for Swoop x20
4 – Superman planks (Nancy named these, send all complaints his way) x10
5 – J-LO pickle poppers x10
6 – Burpees x5
Editor’s Note: It would appear from the mumble-chatter that shoulders were burning amongst the group
Second THANG – Triple Check
Per plate instructions, head to the hill behind the hill and locate 5 sandbags in the dark.
Runner – run up hill with sandbag, lunge down the hill.
P2 – No surrenders
P3 – Lt Dans
Editor’s note: It would appear from mumble chatter that legs were still struggling after Friday’s SH workout. YHC intended this to be true.
Third THANG – Bunker Kicks
Mosey to bunker for a series of Donkey Kicks / I am not worthy / Wall Sits
BTTF for ring of fire abs edition.
Announcements – Bridge this weekend, Hutton leading. Bunch of people doing Richmond Half – send them some love! Chili cookoff 11/23 @ 3pm, signup sheet on Slack.
Prayers – Wildcat scans, Hermey wife healing from ankle surgery