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Limey Bastard – 9-Volt – 05/08 (Battery)

QIC: 9-Volt

Date: 05/08/2019

PAX: Mrs. Baker, WuzntMe, Sidewinder, Deep Dish

AO: The Battery

Conditions

Clear and 56 degrees

COP

SSHx20, Squatsx20, SSHx20, LBAC Fwdx20, Bckx20, Sealclapx20, Mosey around the dog park.

The Thang

Gab your sack and run
Everyone gets a 40lb bag of lime.  PAX peforms  an interval of 1 minute of exercise and 1 minute of moving. The exercises are dealers choice but should involve the 40lb bag. The mode of travel alternates between a standard mosey, Bernie Sanders, Lunges and walking.

Prayer requests and BOM

Moleskin

Running with a sack of lime is like a gateway drug for rucking

News

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    Dads and Log Forts

    QIC: Skitch

    Date: 05/09/2019

    PAX: Blindside, Chief, Dirk, Fabio, Fissure, Hobo, Iron Butt (Respect 2x), Laces Out (Respect), Loan Shark, Money Ball, Peanuts, Prosciutto, Red Tees, Sunburn (Respect), Sunshine, Threeskin, VSquared

    AO: Hill City

    Conditions

    60’s,  a little wind, finished off with a red sky as if a storm would be coming later in the day. As if.

    COP

    Mosey to Great Hall. SSH x 21 IC, Forward Fold, Merkins x 21 single count OYO, Imperial Walkers x 21 IC.

    The Thang

    Mosey past the hills, pause. Mosey to Renaissance Ring a/k/a the future log fort.

    Hunt and gather log fort building
    Hold low dip during explanation of hunt and gather fort-building. Mosey to new wooded trail. Lunge on trail as a group until locate large logs. 3+ persons carry each log walking them back to the Renaissance Ring and stack them at the entrance of the ring forming a barricade to keep out the bad guys. Once in the fort, 21 dips + 7 decline merkins (or 14 squats). Repeat trips to wooded trail (without lunges), looking for big logs and hoisting them on shoulders, etc. in groups of 3+ and walk (or jog) them back to the fort. Repeat dips and decline merkins in fort. After fort entrance barricade is complete, return all logs back to wooded trail in groups of 3+.

    Mosey back to Great Hall. 50 Merkins in 3 minutes or less OYO. Wall sits with or without overhead press until 6.

    Mosey back to start. Hold low plank until 6. 100 Big Boy Situps – kinda, sorta in cadence. Time.

    COT

    Workout in honor of my Dad, Lord Lindsay, who posted at Landfill for his first post (he lives out of town) last Saturday. Today is his 63rd birthday and the counts of 7, 14, & 21 may or may not have added up to 63 at various points of the workout. The 50 merkins and 100 Big Boy Situps were in honor of my Dad’s regimen of said exercises 2 times a week (or so) for the past 30+ years and counting. My Dad is my hero.

    No matter how good a Dad is, every Dad gives Dad wounds to his kids, and every kid has Dad wounds from his Dad. Wounds of shame or not living up to expectations, etc. That’s why Matthew 3:17 speaks deeply to my soul when God audibly speaks and says of his son Jesus: “…a voice from heaven said, ‘This is my beloved Son, with whom I am well pleased.'” For me, since Jesus has removed my shame and guilt, I now have the same favor with my Heavenly Father. He is well pleased with me. He loves me. Encouraged all men to love and honor their Dad, if living, and to love their kids if they are a Dad. In any event, if Jesus has taken your shame and guilt, remember you have your Heavenly Father’s favor.

    Prayer requests and BOM.

    Moleskin

    We did not get wet today, but we almost got sprayed with fertilizer. We skillfully avoided it and abandoned our logless fort consequently. We didn’t really go up any hills. 100 Big Boy Situps is a lot. It didn’t really feel like F3 light, despite rumors.

    News

    May 27 Memorial Day Murph

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      Dora’s Cousin Sacajawea

      QIC: Sidekick

      Date: 05/08/2019

      PAX: Belly Roll, Loan Shark, She Shed, Ohms, Peanuts, Candu, Geek Squad, Steam Engine

      AO: Lion’s Den

      Conditions

      60 degrees and pure perfection

      COP

      Forward Fold ICX15; Willie Mays Hays ICX15; Ohms has arrived, Mosey to Track; SSH ICX30; Mercans ICX15; Left over Right ICX12; Right over Left ICX12; Slow Squats ICX15; Shoulder press ICX12; Cherry Pickers ICX12; Morrocan Night Club ICX12

      The Thang

      Most don’t know it but Dora has a long lost cousin named Sacajawea.  She is all about the running so she worked us pretty good.

      Indian run in outside lane a full lap around the track.

      Dora Round 1

      1 PAX does 25 squats to set the pace while Partner PAX knocks out as many block curls as possible.  Switch it up.  Repeat until total count of 200.

      Indian run in outside lane a full lap around the track.

      Dora Round 2

      1 PAX does 25 squats to set the pace while Partner PAX knocks out as many block presses as possible.  Switch it up.  Repeat until total count of 150.

      Indian run in outside lane a full lap around the track.

      Dora Round 3

      1 PAX does 25 squats to set the pace while Partner PAX knocks out as many block kettle bell swings as possible.  Switch it up.  Repeat until total count of 100.

      Indian run in outside lane a full lap around the track.

      We had a few minutes left and I hate Mary, she’s mean.  So we moseyed to the bleachers.

      Bunny hop box jumps up the bleachers, walk back down.  We repeated this 8 times in spite of the groaning from the PAX.

      Mosey to the flag where we enjoyed some SSH ICX10 just to make sure I utilized every second

      Time

      COT

      Commitment, we got it.  Stay strong

      Moleskin

      Good times today guys, thanks for letting me lead

      News

      Memorial Day Murph at the DAME!

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        Playing with House Money

        QIC: Peanuts

        Date: 05/06/2019

        PAX: Fastlane, Jabooti, Skitch, Sidekick, FNG-Sparky, The Count, Threeskin, WuzntMe

        AO: Beast Ridge

        Conditions

        56 degrees, partly cloudy (Skitch said it was chilly)

        COP

        • Imperial Walker x 10 IC
        • Knee & Ankle Rotation x 5 IC
        • Hip Rotation x 5 IC
        • Thigh Stretch x 10 IC
        • Third Grade Exercises x 10 IC
        • Mountain Climbers x 10 IC
        • Plank Jacks x 10 IC

        The Thang

        Teams of two (one team of three) get poker chips from Q and mosey to soccer field where the dew was fresh.  Meet at the bottom of the bleachers and place poker chips on the bleachers.

        5 CARD STUD

        Pax 1:  take one poker chip and proceed to do 5 Incline Merkins OYO followed by a box jump up to next step.  Rinse and Repeat until reach the top of bleachers and place poker chip at the top and mosey back down. 

        Pax 2:  Bernie Sanders across the soccer field and do 5 burpees OYO at the other side and sprint back to bleachers. 

        Pax 1 and Pax 2 switch.  Repeat until all poker chips are at the top of bleachers.

        BELMONT STAKES (one lap around the soccer field)

        • Short side:  Alternating lunge followed by 10 squats OYO.  Switch to 5 squats OYO half way (unless your name is Sidekick then continue with 10)
        • Long side:  Sprint (disregard your lane and just use Maximum Security…oh wait I mean Effort)
        • Short side:  Bernie Sanders.

        SECOND CHANCE BETS

        Pax 1:  Back to the bleachers and 5 Dips followed by box jump to next step.  Rinse and Repeat until reaching the top of the bleachers.  Don’t forget to grab your poker chip and mosey back down and place at the bottom. 

        Pax 2:  Bernie Sanders across the soccer field and do 15 LBCs on the other side and sprint back to bleachers. 

        Pax 1 and Pax 2 switch.  Repeat until all poker chips are back at the bottom.

        ROULETTE WHEEL OF MARY

        Pickle pointers x 10 IC

        Flutter kicks x 10 IC

        Pretzel crunch x 10 IC

        Big boy sit ups x 15 IC

        COT

        Discussed the need to always be looking to grow and change.  If you hide from change, change will come for you.  Change is not something to fear but can always be an opportunity.  Yours truly refused to change for a lot of years and then change came whether I liked it or not.  It can be a lot harder that way, but once you begin to accept it and use it for growth it can be a wonderful thing.  I truly believe that each time God sees us refuse to change he is keeping tally and he will just keep trying until we eventually get that we have to do it.  It starts off as a slight nudge, but if we don’t pay attention it turns into Jesus coming Reggie White style (http://phillysportsphan.blogspot.com/2006/07/mike-golic-reminds-us-why-we-loved.html).

        Moleskin

        It was fun being the Q.  A little stressful, but good to see the encouragement of the HIMs that were there.  Hearing Jabooti whine made me certain I led a good workout.

        News

        Murph at the Dame on Memorial Day.  For anyone who is unaware of this event, I will offer that Lt. Michael P.  “Murph” Murphy was an absolute HIM.  After graduating from Penn State and being accepted into law school, he, instead, chose to become a Navy Seal.  When I think about the Murph event being way to hard to even comprehend, I remember that Lt. Murphy did this thing on a regular basis and how hard it must have been to fight on that day in mountains of Asadabad.  Michael Murphy in tan and brown desert camouflage looking at the camera. He is wearing several pieces of green military combat gear and is holding a weapon. There is a hill behind him covered in rocks, dirt and sticks.

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          Sprints on the Bridge

          QIC: Ohms

          Date: 05/07/2019

          PAX: Ringwald, Skitch, Laces Out, Spineless, Hobo, She-Shed, Sunshine, Pink Eye

          AO: Hill City

          Conditions

          57 def F – perfect weather for a workout

          COP

          -Mosey
          -Body Builders x 5 OYO
          -Mosey
          -Body Builders x 5 OYO
          -SSH x 20 IC
          -Windmills x 15 IC
          -Imperial Walkers x 15 IC
          -SSH x 20 IC
          -Ass Kickers x 15 IC
          -High Knees x 15 IC
          -SSH x 20 IC
          -Willy Mays Hays x 15 IC
          -Cotton Pickers x 15 IC
          -SSH x 20 IC
          -Mosey

          The Thang

          -Follow the Q Mosey (Bernie Sanders, Karaoke, Side Shuffle – 100 yards)

          ROUTE 66 #1:
          – 1 Merkins (Sprint 20 yards)
          – 2 Merkins (Sprint 20 yards)
          – 3 Merkins (Sprint 20 yards)
          – Continue building until 11 Merkins reached
          – Mosey back to start point on Bridge
          – (Totals: 66 Merkins, 220 yards of sprinting)

          ROUTE 66 #2:
          – 1 Dips (Sprint 20 yards)
          – 2 Dips (Sprint 20 yards)
          – 3 Dips (Sprint 20 yards)
          – Continue building until 11 Dips reached
          – Mosey back to start point on Bridge
          – (Totals: 66 Dips, 220 yards of sprinting)

          – Lunge 40 yards
          – Squats x 15 IC
          – Lunge 40 yards
          – Squat Jumps x 10 OYO
          – Bear Crawl 40 yards
          – Carolina Dry Docks x 15 IC

          -Follow the Q Mosey (Bernie Sanders, Karaoke, Side Shuffle – 100 yards)

          MARY
          – LBC x 25 IC

          COT

          ” Some beautiful paths cannot be discovered without getting lost”

          You can lose your way on the most beautiful path, but you will eventually find your way, if you are persistent. Life can be difficult at times and not all things that happen in life are expected or planned for. You may think you have it all figured out but sometimes you get a curve-ball thrown at you and it takes some adapting. 

          Moleskin

          We found a Willy Loman from Johnson City on the walking bridge this morning. Said he’s been looking for F3 Chatt for a while now…got his contact info and hopefully we’ll see him again soon.

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            Corn in the USA by the “Boss” aka Sidekick

            QIC: Sidekick

            Date: 05/07/2019

            PAX: Peanuts, Iron Butt, VSquared, Ducktales, The Count, Whoopi, Ascot, Candu, Wuznt me

            AO: Boneyard

            Conditions

            58 and Perfecto

            COP

            SSH ICX20; Mercans ICX15; Forward Fold ICX12; Willie Mays Hays ICX12; Slow Squats ICX15; 3rd Grade Exercises ICX12; Slow Mercans ICX10; Burpee Bus X5; Little baby Arm Circles ICX12; Reverse ICX12; Morrocan Night Club ICX12

            The Thang

            Corn to Run

            This is from our Black Ops in Collegedale.

            Formed 3 teams of 3, one team had 4.  PAX #1 ran a lap around the Rec Center, PAX #2 lunged with the corn with the ultimate path of a lap around the Rec Center, PAX#3 knocked out 10 Mercans then mosey up to the Corn Lunger and Lunge with him, PAX #4 has 15 squats then mosey up to the corn lunger and lunge with him.

            When PAX#1 completes his lap, he falls in line and knocks out his Mercans (or Squats for team with 4), PAX #3 takes the corn and lunges, PAX #2 hands off the corn and runs his lap.  

            This continues until an entire lap around the Rec Center has been corn lunged.  Good Times

            Once Complete we moved on to stage 2 of Corn in the USA

            MeriCORN Challenge

            2 PAX on the sidewalk with a partner.  Assume Mercan position.  Assisting PAX steadies the 40 lb bag of corn on your back.  MerCORN to failure.  I got 25.  Ascot stopped because the concrete below his hands complained.  Very impressive group of PAX.

            Mosey the corn over to a convenient location.

            Stage 3

            If you are going to be the “Boss” you need some PIPES.  Pull ups it is

            PAX rotate through the pull up bars for 4 reps, then a lap around the baseball field track.  Back for 3 reps, lap.  2 Reps, lap. 1 rep, lap.  Not finished – Pull ups to failure.  I got 5.  Again, Ascot had to stop to make us all feel better about ourselves.

            Mosey to Flag for some Sidekick Mary.  LBC ICX15; Hello Dolly ICX15; and I’m spent, plus time is up

            COT

            Encouraged with the Prayer breakfast attendance.  Laces, Count, Duck and Wuznt me that I know of.  Glad to see the guys active in bettering our community

            Moleskin

            Not much MC this morning but plenty of encouragement between the PAX on these to Failure challenges.  Enjoyed leading you men this morning

            News

            Back for more Sidekick fun at the Lions Den tomorrow

            Murph at the Dame on Memorial Day

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              Hero Workout of the Day (Zachary Tellier)

              QIC: Fissure

              Date: 05/06/2019

              PAX: Prosciutto, FNG-Holdup, Whittler, Mr. Clean, Ducktales, Hasbro, Milkman, Radiohead, Lugnut, U-Turn

              AO: The Huey

              Conditions

              Real, real nice.  Great view of the stars as we stretched our (my) aching backs

              COP

              Forward Fold
              Calf stretches
              Knee to chest stretch
              Lay on ground back stretch

              Ssh x 35
              All in cadence

              The Thang

              Prosciutto summarized how we (Mr. Clean, Picasso, Vila, Prosciutto and YHC) felt Saturday upon finishing the goruck tough with “I literally can’t even.”  Well, it was tempting to take it easy today but ya’ll deserve better than that.

              Zachary Tellier hero WOD (with slight revisions)

              10 Burpees (mosey lap)

              10 Burpees
              25 Push-Ups (mosey lap)

              10 Burpees
              25 Push-Ups
              50 Lunges (25 each leg)

              10 Burpees
              25 Push-Ups
              50 Lunges (25 each leg)
              100 partner Sit-Ups (50 each) (mosey lap)

              10 Burpees
              25 Push-Ups
              50 Lunges (25 each leg)
              100 partner Sit-Ups (50 each)
              150 Air Squats

              10 penalty burpees for no flag

              COT

              https://wodwell.com/wod/zachary-tellier/ 

              Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan.

              The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

              Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

              After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

              “Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

              Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

              The workout was first posted by CrossFit DC (Washington D.C., USA) on May 27, 2009. The original post said Zach “basically lived on [Coach] Chris Rutynas’ couch for months at a time. If you noticed Chris pushing even harder than usual [during this WOD], its because he knew what this was about.”

              Moleskin

              A few of us did the goruck tough this past Friday night.  It was tough.  You should do one.

              Ducktales took his shirt off at the mall the other day because his youngest urinated on him.

              Ducktales took his shirt off today because he is Ducktales.

              Don’t ask Lugnut about Father Nelson.

              PSA: Burpee penalties for no flag are meant to be performed at the end of that workout by those present (the offender doesn’t owe them to the guys later).  Lately it seems like the penalty has lost its way.

              News

              Memorial Day murph at The Dame 5/27

              Fallen Five ruck 7/13 stay tuned for details

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                The Battery – “Murph” Prep session (05/04)

                QIC: Mrs. Baker

                Date: 05/04/2019

                PAX: Deep Dish, Snooze Button, Bubbles, Transplant, Peanuts, Jabooti, Wuzn’t Me, Rug Doctor, Fastlane, Threeskin

                AO: The Battery

                Conditions

                [Nice; daylight, no precipitation, a little humid

                COP

                Don Quixote 15x, SSH 15x, Forward Arm circles 15x, Reverse Arm circles 15x, SSH 15x, seal claps 12x Yoga pushups 5 OYO, mosey to the playground

                The Thang

                “Murph” Prep session

                Count of into 4 groups

                First group starts with @400 yd run

                Second group starts with 10 pull-ups, (3 strengths of bands and ring available to modify if needed)

                Third group starts with 20 push-ups

                Fourth group starts with 30 squats.

                All groups start at the same time and each group completes the required number of exercises in the set and rotates to the next set when the runners return. 

                Rinse and repeat for 4 rounds

                Walk back to the flags for Mary and recovery

                7 minutes of Mary with big boy sit-ups, Freddy Mercury, Hello Dolly, Heels to the Heavens, leg lifts

                COT

                Basic truth we are learning in our family recently is that God has a proper time of everything and our desire for something doesn’t change His timeline.  It’s not a particularly deep truth, but it has been a good reminder for me this week not to rush things , go with the program and trust the process.

                CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.


                BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

                Moleskin

                [The rubber area near the playground is a nice area for sit-ups and ground contact exercises, there is a trail out of the back of the playground that goes to the swimming pool parking lot, 

                News

                Memorial Day Murph Convergence at the Dame

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                  BOMBS Over Red Bank

                  QIC: Ohms

                  Date: 05/01/2019

                  PAX: Fissure, Threeskin, Whittler, Sidekick, She Shed, Peanuts, Milkman, Radiohead, Dutch Boy, Loan Shark, The Count

                  AO: Lions Den

                  Conditions

                  Warm, humidity is upon us.

                  COP

                  -Merkins x  10 IC
                  -Squats x  9 IC
                  -Merkins x  8 IC
                  -Squats x  7 IC
                  -Merkins x  6 IC
                  -Squats x  5 IC
                  -Merkins x  4 IC
                  -Squats x  3 IC
                  -Merkins x  2 IC
                  -Squats x  1 IC

                  -Pullups x 10  IC
                  -Box Jump x 9  IC
                  -Pullups x  8 IC
                  -Box Jump x 7  IC
                  -Pullups x  6 IC
                  -Box Jump x 5  IC
                  -Pullups x  4 IC
                  -Box Jump x 3  IC
                  -Pullups x  2 IC
                  -Box Jump x 1  IC

                  -SSH x 20 IC
                  -Windmills x 10 IC
                  -Imperial Walkers x 15 IC
                  -SSH x 20 IC
                  -Ass Kickers x 15 IC
                  -High Knees x 15 IC
                  -Willy Mays Hays x 10 IC
                  -Cotton Pickers x 10 IC
                  -SSH x 20 IC

                  The Thang

                  BOMBS #1
                  -Bicep Curls x 25 OYO
                  -Overhead Press x 25 OYO
                  -Merkins x 25 OYO
                  -Bent Over Rows x 25 OYO
                  -Sprint 100m

                  BOMBS #2
                  -Block Swings x 25 OYO
                  -Overhead Tricep Extension x 25 OYO
                  -Mountain Climbers x 25 OYO
                  -Block Squats x 25 OYO
                  -Sprint 100m

                  BOMBS #3
                  -Bicep Curls x 50 OYO (Partner run 50m)
                  -Overhead Press x 50 OYO (Partner run 50m)
                  -Merkins x 50 OYO (Partner run 50m)
                  -Bent Over Rows x 50 OYO (Partner run 50m)
                  -Squats x 50 OYO (Partner run 50m)