Conditions
cold snap – 38 degrees
Welcome and Disclaimer executed outside the park while we waited for Redbank’s Finest to come and open the gates. YHC made sure to cover all the points well for our two FNGs, looked like the were ready to go.
The Thang
Eight pax executed a circuit of merkins, SSH, and Burpees to get the blood flowin’ on this cold April morning.
Stretch-o-rama / COP
About 7:15 am still outside the gate we continued into our stretchorama. The show must go on. Each held for a 20 second count. Deep breaths in between to get our minds right.
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
Begin the COP
– SSH x 20
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
– Imperial Walkers x 20
– Squat Jumps x 15
– Diamond Merkins (4 count) x 15
– Carolina Dry Docks x 15
Halfway through COP Redbank’s Finest rolls up, let the games begin. We proceeded to mosey around the AO and wind up at the bottom of Big Hill. Run to the top of the hill to finish up COP.
– Merkins x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
Take a long mosey around the AO and wind up back at the bottom of Big Hill. Run to the top.
Bearpees across the Big Field
The Bearpees are long lost cousins to the Burpeedans and suck equally. Line up across a field or parking lot. OYO 1 Burpee followed up by 4 count bearcrawl forward. Once PAX get to other side, rinse and repeat adding another Burpee, keeping the 1:4 ratio but only increasing the number of Burpees.
YHC attempted to demonstrate the Bearpee unsuccessfully the first few times. It is a hard one to get the hang of but once you do, it will most definitely suck. For today we stuck with the 1:4 and made it about halfway across the big field when YHC called an omaha. Hold plank and wait for the 6.
Mosey around to the rock pile.
Grab a rock for some curls. YHC called on Burner to relay the art of picking a rock. These PAX are starting to get it, Goldilocks rules apply.
– Top Curl x 5
– Bottom Curl x 5
– Full Curl x 10
Everyone puts their rocks down and moves two rocks to the right.
Repeat, this time called by Burner.
Move Three rocks to the right.
Repeat, this time called by Pro.
Move Two rocks to right, now you should be back at your rock.
Repeat, called by YHC
Head to the bottom of the Big Hill, sprint to the top. Jailbreak to the Top Gazebo.
6MOM
Countorama
Nameorama
Welcome to FNG Timbo Pham aka Burgundy & Calvin Robinson aka Crockpot
If you get a chance to talk to these guys, you should. These pax were really bringin it this morning and YHC was impressed by their willingness to show up, work hard, and push themselves. Tclaps all around. Both are a great addition to our community.
BOM – Bless the biscuits.
Angus Out
Pappy Van La Porta
Conditions
60 degrees, perfect weather to excel.
Welcome and Disclaimer
Prosciutto did a drive by to let YHC know he was gonna be making a quick pit stop at Walgreens turns out it was closed. Welcome to FNG Thomas Hollar from Tallahassee.
The Thang
Four pax mosey down to The Great Hall beneath the bridge for a little COP.
COP under the bridge
– SSH x 20
– Annie x 15
– SSH x 20
– Merkin x 20
– Finkle Swing x 15
– SSH x 20
– Squat x 20
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
Dot Drills
Pax were instructed to find a square on the ground for Dot Drills. Basic idea is to jump from corner to corner performing an agility exercise similar to what is typically referred to as Dot Drills.
– Box x 15 (both feet)
– Box x 15 (each foot separately)
YHC remembered that 45 degree wall. Pax were prompted to execute 5 reps of the BTTW / Incline Merkin combo. Heck, Lets do 5 more.
The Main Event
Mosey back up to Mt. Midoriama for a little action on the hill.
BAMBIS
Not to be confused with that wimpy deer. This routine is performed similar to the BLIMP by performing an exercise for each letter and increase reps each time. This morning we are gonna run up and down Mt. Midoriama between each exercise.
Burpees x 10
Angle Grinder x 15
Merkin x 20
Bench Dip x 25
Prosciutto imparted to us the great intelligence of his old grandpappy van la porta the great dutch italian wise man. “It doesn’t get easier, you just get stronger”. Thanks pappy.
Incline Merkin x 30
Squat x 35
Mosey back to the Loveshack for a quick Ring-o-Abs
Countorama
Nameorama
Welcome to FNG Thomas Hollar from Tallahassee, FL obviously since he’s a big ol Nole fan we decided to impart to him the name “Big Al”.
BOM
Angus Out
The Landfill
Conditions
60 degrees and balmy
Welcome and Disclaimer
The Thang
Three pax take a little mosey down to the dog park and up the biggest and steepest part of the hill. YHC wanted to test it out and see what it looked like. FTR it looks good, YHC will be using this in the future.
Stretch-o-rama / COP
Settled on the crest of the hill overlooking what we have dubbed our newest AO “The Landfill”. As the fog was starting to break and the sun was starting to rise we stopped to get stretched. Each held for a 20 second count. Deep breaths in between to get our minds right.
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
Mosey down to the lower pavilion for a bit of COP.
– SSH x 20
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
– Imperial Walkers x 20
– Squat Jumps x 15
We started the next around of warm ups by performing each exercises at each light post jogging in between. This is about the time that ChuckE showed up, late as usual.
– Diamond Merkins (4 count) x 15
– Carolina Dry Docks x 15
– Merkins x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
Mosey straight up the big hill for the main event.
Big Hill Big Field B.L.I.M.P.S.
The Big Field takes your average BLIMPS and injects a whole lotta runnin’. PAX run a full field suicide sprint and a half field suicide sprint between each exercise. YHC was feelin a bit squirrelly and originally intended to for it to be executed on the big hill. An Omaha was called and the Big Field was more appropriate
– Burpees x 10
– Lunges x 15
– Imperial Walkers x 20
– Merkins x 25
– Plank Jacks x 30
– Squat x 35
YHC instructed to hold plank on the far end so PAX could reconvene for the next exercise.
Mosey down and around to the lower gazebo where YHC requested Gus to lead us in his Dip & Squat routine.
YHC instructed pax to mosey to the rock pile. We take pride in our new AO and we hope to help maintain it as best as we can. Quite a few rocks had been displaced from there appropriate location. Pax were instructed to help them find there way back at a brisk pace, a little bit workout and a little bit clean up.
Mosey to the Top Gazebo for a little 6MOM
Countorama
Nameorama
BOM
Angus Out
Gross Pi
Conditions
40 Degrees, windy, and wet.
Welcome and Disclaimer
The Thang
Two Pax take a long mosey down to the Blue Rhino and head back up the river when they were boarded by a lost and wandering pax. Glad you could make it Gus.
COP under the bridge
– SSH x 20
– Annie x 15
– SSH x 20
– Merkin x 20
– Finkle Swing x 15
– SSH x 20
– Squat x 20
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
Dot Drills
Pax were instructed to find a square on the ground for Dot Drills. Basic idea is to jump from corner to corner performing an agility exercise similar to what is typically referred to as Dot Drills.
– Box x 15 (both feet)
– Box x 15 (each foot separately)
The Main Event
Gross Pi
The beauty of this is you can crank it up or ratchet it down depending on what kind of pain you want to inflict. Today, we picked 12 exercises and did 26 reps of each. 12×26 = eeeeh about 314 (pi, right?).
Round 1
Diamond Merkin, Squat, LBC, Run to end of the strip on the bridge
Round 2
Merkin, Jump Squat, American Hammer, Run
Round 3
Wide Merkin, Lunge, Big Boy Sit Up, Run
Round 4
Angle Grinder, Jump Lunges, LBC, Run
5 Burpees just for fun
YHC spotted a particularly unique 45 degree wall. It posed an interesting opportunity to do a savage combination between an incline merkin and BTTW. YHC prompted Pax to try 5 reps. It was interesting enough for YHC to spur the Pax to try 5 more.
Mosey back to the Loveshack for a quick 6MOM
Countorama
Nameorama
BOM
Angus Out
Bring on the BAMBAM
Conditions
35 Degrees, a wee chilly.
Welcome and Disclaimer
The Thang
Four Pax mosey down to the dry ground beneath the bridge.
COP under the bridge
– SSH x 20
– Annie x 15
(Meet Annie. She is a humble little orphan that greets you with a big smile and leaves the Pax crying in pain. To Perform, Pax holds plank position while making a circular ground scrubbing motion with one hand. Can also perform Big Annies or Little Annies, think LAC while in plank)
– SSH x 20
– Merkin x 20
– Finkle Swing x 15
(Meet the Finkle Swing, named for the infamous kicker “Ray FInkle” it is said that this was the stretch that lost him the big game. Pax swings one leg at a time back and forth to warm up those hips.)
– SSH x 20
– Squat x 20
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
Dot Drills
Pax were instructed to find a square on the ground for Dot Drills. Basic idea is to jump from corner to corner performing an agility exercise similar to what is typically referred to as Dot Drills.
– Box x 20 (both feet)
– Box x 20 (each foot separately)
The BAMBAM
The two legendary waves of beatdown coming straight from the depths of the gloom.
BAM #1:
For this round each exercise is preceded by box jumps from the swamp all the way up to the top of the steps, YHC estimates about 20 big box jumps.
– Burpees x 10
– Ass Kickers x 15
– Merkins x 20
BAM #2
For this round each exercise is preceded by a sprint up the Agrocrag and back down.
– Bench Dips x 25
– Angle Grinders x 30
(Meet Angle Grinder, also known as The Plank Knee Touch. Starting in plank position angle your body up while touching your hand to the opposite knee perform a merkin then touch the other knee and perform another merkin. )
– Monkey Humpers x 35
Mosey back to the Loveshack for Ring of Aborama
Countorama
Nameorama
BOM
Angus Out
Leg Bustin’ Super 21
Conditions
27 Degrees and frosty
Welcome and Disclaimer
The Thang
Two pax made their way down the river bank for a little pre warm up stretch.
Stretch-o-rama / COP
Each stretch held for a 20 count to get the muscles loose
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
As we started to get moving ChuckE and Burner mosey up crusty eyed and ready to work hard.
– SSH x 20
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
– Imperial Walkers x 20
– Squat Jumps x 15
– Diamond Merkins (4 count) x 15
– Carolina Dry Docks x 15
– Merkins x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
Mosey to the big field next to the boat ramp.
Leg Bustin’ Super 21
Super 21: Do 1 exercise followed by 1 of a different exercise; 2 / 2; 3 / 3, etc., etc. ……. up to 21 of exercise1/ 21 of exercise2 (total of 231 a piece). To make things a bit more difficult we added an approximate 50 – 100 yard sprint between each repetition.
Exercises utilized for this round of super 21:
– Squat Jumps
– Lunges
Mosey over to the rock pile a quick arm circuit after our legs were blown to bits. The pax were instructed to pick a rock.
– 5 bottom curls
– 5 top curls
– 10 fulls curls
– 20 Merkins
Rotate around the circle now using your neighbors carefully chosen rock, this keeps the pax honest and hard working.
repeat until you feel like moving on.
Mosey to the Gazebo
Ring of Mary
Countorama
Nameorama
BOM
Angus Out
The Rancor
Upon arrival, solicit Gus’ assistance in decorating the scene with CMU’s from his vehicle; readied and set them up for the looming beatdown
The scene: mid 50’s, humid from rainy overnight weather; would have to defer to Gus the resident environmental & weather scientist for a better explanation
Welcome/Disclaimer issued
Don’t remember much of the warm-up:
Warm-up lap with Angus, Gus and YHC for any late-commits (notably, Burner)..
– SSH x 12 IC
– IW x 12 IC
– Hillbillies x 12 IC
– Slow Tempo Merkins x 12 IC
– Squats x 10 OYO
– OH Press x 12 OYO
With CMU’s:
*All PAX perform following exercises while PAX 1 completes the Burpee Broadjump X7 out and back
PAX 2: Overhead press with coupon AMRAP
PAX 3: Squat with coupon AMRAP
PAX 4: Flutter kicks AMRAP
* Upon completion: P2 moves to BBJ, P3 to OH Press, P4 to Squat and P1 to Flutter kicks; rotate until finished with all stations
Indian Run around Mt Madoriyama and the Agrokrag
Move to pavillion for 3 rounds of:
– 5 Balls-To-The-Wall (BTTW) – some mumble chatter during this – Gus dropped a gem on us asking the pax if any of us knew how to get better at doing BTTW’s… Answer – do more BTTW’s, duh!!!! – Good on ya sir!
– 10 bench pull-ups
– 15 bench dips
rinse & repeat x 3
Bearcrawl merkins (11’s)
Feet on curb do 11 merkins
bear crawl 15 yards and do 10 merkins
bear crawl back for 9 merkins …. crawling back and forth until the merkins have run out
Audible to Gus for #RatchetShoulderBlaster
– 20 Thumbs up arm/shoulder raise OYO
– 20 Thumbs down arm/shoulder raise OYO
– 20 Overhead press OYO
– 20 Overhead cross OYO
– 20 Moroccan Night Clubs
Mary:
10 x Bay City Scissors (IC – 8 count)
Jackknifes
Rosalita’s
American Hammer
Hollywood
COT
Get Gross
Conditions
60 Degrees, Dry, and Perfectly Acceptable
Welcome and Disclaimer
The Thang
Four Pax take a capri lap and wait to see if Gus is going to show up.
COP at the base of Mt. Midoriyama
– SSH x 20
– Merkins (4 Count) x 15
– SSH x 20
– Squat x 20
– 1 Lap Mosey down to the field
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
GROSS
The beauty of this is you can crank it up or ratchet it down depending on what kind of pain you want to inflict. Pick 12 exercises, do 12 reps of each. 12×12=144 which is a Gross. Done for the first time by Barry Manolow and YHC to highlight the exercises we hate the most – all in one workout. Breeds fantastic mumble chatter.
Round 1
Diamond Merkin, Squat, LBC, Run to the top of the hill
Round 2
Merkin, Jump Squat, American Hammer, Run to the top of the hill
Round 3
Wide Merkin, Lunge, Big Boy Sit Up, Run to the top of the hill
Round 4
Archer Merkin, Jump Lunges, LBC, Run to the top of the hill
5 Burpees just for fun
Aborama
Countorama
Nameorama
Welcome to FNG Rob Davis aka “Walker”
BOM
Angus Out
Bearmuda Triangle
Conditions
33 Degrees and wet ground
Welcome and Disclaimer
The Thang
Two Pax mosey
COP at the base of Mt. Midoriyama
– SSH x 20
– Merkins (4 Count) x 15
– SSH x 20
– Squat x 20
– 1 Lap Mosey down to the field
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
Bearmuda Triangle
Three markers – 20 – 30 yards apart in the shape of a triangle. PAX bear crawls to first marker and performs 5 burpees then bear crawls to second marker and performs another 5 burpees then bear crawl to third marker and do 5 burpees. Repeat for every exercise.
– Burpee x 5
– Squat x 10
– Merkin x 15
Mosey to Mt. Midoriyama
Lunges up the hill sprint down to the bottom perform 5 Jump Squats, repeat 5 times.
Aborama
Countorama
Nameorama
Prosciutto shared the concept of “The Nonzero day”
Read Here:
https://www.reddit.com/r/getdisciplined/comments/1q96b5/i_just_dont_care_about_myself/cdah4af/
BOM
Angus Out
Beastie Boys
Conditions
50 Degrees and Overcast
Welcome and Disclaimer
The Thang
Four pax make their way down the river bank
Stretch-o-rama / COP
Each stretch held for a 20 count to get the muscles loose
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
The PAX reached ultimate zen as the sun rose.
Now the real COP
– SSH x 20
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
– Imperial Walkers x 20
– Squat Jumps x 15
– Diamond Merkins (4 count) x 15
– Carolina Dry Docks x 15
– Merkins x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
Great Warm up from YHC. The PAX were groaning.
Mosey to the boat ramp, we took the long way and picked up a few PAX late to the game. Welcome FNG Ravi.
Restated the Disclaimer on the run back to the boat ramp.
The Beast
The Beast is a Charlotte invention predicated on 6 exercises repeated 6 times between sprints which divide the length of a field into thirds (ie, 6 sprints). Then, this series is repeated 6 times as the exercise is changed out. Hence the 666 set and the name of #TheBeast.
eg, sprint 30 yards, 6 squats, sprint another 30 yards, 6 squats, sprint a third 30 yards, 6 squats, turn around and sprint back 30 yards, 6 squats, 30 yards, 6 squats, sprint to the starting line, six squats… and you’re done… with that rep
– Squat
– LBCs
– Merkins
– Lunges
– Plank Jacks
– Burpee (the traditional closer is always a #CrowdPleaser)
YHC turned the Q over to Gus
Mini-Dora 1-2-3
Sit ups x 50
Squats x 100
Big Boy Sit Ups x 150
Mosey to the Gazebo
6 Minutes of Mary
Countorama
Nameorama
Welcome to FNG Ravi AKA ChuckE
BOM
Angus Out