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500! at The Lions Den 11/13/19

QIC: Moneyball

Date: 11/13/2019

PAX: The Count, Blindside, Chum

AO: Lions Den

Conditions

21 degrees and breezy……..

COP

Slow Willie Mayes Hayes x 10 IC, SSH’s x 25 IC, Fast Little Baby Arm circles forward and reverse x 15 IC, Keep arms Up, Squatting Cherry Pickers x 15 IC, Hold Squat w/Shoulders Presses x 15 IC, Slow Merkins x 20 IC, Forward Fold silent count, Frog Squat silent count, SSH’s x 20 IC, Mosey around the track……

The Thang

500

Start at the pad behind the field goal.

PAX to do 100 reps of these exercises (Merkins, LBC’s, Lunges, Imperial Walkers, Flutter Kicks) then take a lap of the track, we’ll do this 5 times, hence the title 500! PAX must do 100 of each exercise by the completion of all 5 rounds, e.g. you could 20 of each exercise per round before you run the lap. 100 reps then take a lap, rinse and repeat.

When PAX is finished with all 5 rounds mosey to the football stands.

25 dips then 25 reverse merkins on the bars (lay on your back and pull up) Rinse and Repeat until time is up…

Mosey back to pad. PAX had time for a few stretches to warm down, Slow Willie Mayes Hayes x 10 IC and Forward Fold silent count…. TIME!

COT

The PAX were few but the effort was Huge! Half the battle was getting out of bed especially when its 21 degrees outside. Men who will show up in these conditions will show up when life gets tough and you need help…F3 is more than a workout.

Moleskin

Double glove kinda of weather…We warmed up fast and didn’t stop until it was over..Had the 80’s rock tunes cranked up on the bluetooth, music makes any workout better!! Period!

News

Ridgecut Convergence 11/16/19 at the Brainerd BX soccer field. No Landfill or Battery.

Thanksgiving at HILL CITY 5:30am

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    “I Got Your Back!” – Moneyball Lions Den 11/6/19

    QIC: Moneyball

    Date: 11/06/2019

    PAX:  Blindside, Friar Tuck, On Tilt, Fissure, Ironbutt (Rx2), Ohms, Chum, Bullpen, Skitch, Chief, The Count (Rx2), Sherlock, Backfire

    AO: Lions Den

    Conditions

    Chilly, but we warmed up fast!

    COP

    Quick disclaimer to the #DenMen
    Little Baby Arm Circles F & R x 10 IC, KEEP EM UP!
    Shoulder Press x 10 IC, KEEP EM UP!
    Cherry Pickers x 10 IC, KEEP EM UP!
    Moroccan Nightclub x 10 IC, RECOVER!
    SLOW Merkins x 10 IC recover
    SLOW Willie Mayes Hayes x 10 IC START RIGHT
    Frog Squat silent count
    Michael Phelps Forward Fold x 10 IC (Slappin’ ya back)
    Toe Merkins x 20 OYO
    SSH x 35 IC
    Mosey Indian Lap around Track

    The Thang

    “I got your back!”
    Partner up similar to size if possible.
    REVERSE ARM STRETCH – HOLD FOR 10 SECONDS, switch
    Shoulder Shrugs x 10 IC
    On your six back to back, lock arms and get up x5
    20 See Saw Squats DEMO with Blindside (3 count = 1)
    20 Side Step Squats with arms still locked back to back
    Take a lap around track OYO – HOLD UPWARD DOG til six is in
    Mosey to the bottom of the hill behind the stands


    Dora, Tire & Hill Climb
    Back to partners
    First group take turns pushing tire up the hill

    Then rotate until EVERYONE twosome pushes the tire.
    Everyone else: DORA
    3 cones up the hill
    100 Merkins, 200 LBC’s, rinse & repeat until we finish.
    RUN (Jail Break) to 1st cone
    LUNGE to 2nd cone
    BEAR CRAWL to 3rd cone Mosey back, tag partner, Dora.

    Mosey back to parking lot.

    COT

    We worked together in pairs back to back to symbolize that we have each others back. and sometime we need to pick each other up. Some of the exercises were easier than others, but we still had each others back. Find a brother who you can do life with and have each others back. Its important!

    Moleskin

    Ohms and The Count made the see saw squats look easy, Fissure and Backfire not so much!

    News

    Convergence on 11/16 at the NEW RIDGECUT. Thanksgiving at Hill City @ 5:30am

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      Merkin Mania with Blindisde @LIONS DEN 10/30

      QIC: Blindside

      Date: 10/30/2019

      PAX: Moneyball, Ironbutt (Respect x2), Friar Tuck, Chum, Bullpen, Burrito

      AO: Lions Den

      Conditions

      A wet one and 70 degrees

      COP

      • 1 Lap Warm-up
      • Side Straddle Hops X 12 IC
      • Baby arm circles X 10 (forward, reverse, cherry pickers, press) IC
      • Side Straddle Hops X 12 IC
      • Merkins X 10 IC
      • Side Straddle Hops X 12 IC
      • Shoulder Taps X 20 OYO
      • Side Straddle Hops X 12 IC
      • Willie Mays Hayes X 10 IC
      • Side Straddle Hops X12 IC

      The Thang

      Round 1 Merkin Mayhem

      • Lunge across to other Side of Pad
      • 25 Standard Merkins
      • High knees Across to other side of Pad
      • 25 Wide Merkins
      • Broad Jump across to other Side of Pad
      • 25 Diamond Merkins
      • Lunge Across to other side of Pad
      • 25 Crucible Merkins 
      • High Knees Across to other side of Pad
      • 25 Right arm forward Merkins
      • Broad Jump
      • 25 Left Arm Forward Merkins

      Round 2 Mini-Dora’s (Partner) 

      •  Box Jump up One Step (Lunge Modify)
      •  100 Incline Merkins
      •  200 Pull-Ups
      •  300 LBC’s

      Round 3 

      •  Run to the end of Track and Back
      •  100 Decline Merkins
      •  200 Squats
      •  300 Flutter Kicks

      Round 4 Mini-4 Corners

      • Run to EndZone on Track
      • 25 Plank Jacks
      • Run to Other End of Same Endzone on Track
      • 25 Shoulder Taps
      • Run to 50 Yard Line 
      • 25 Dips on Bleachers
      • Run to Pad
      • 15 Carolina Dry Docks

      COT

      Moleskin

      News

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        “So we’re a running group now?” – Moneyball

        QIC: Back pew

        Date: 10/23/2019

        PAX: Backfire, Red Tees, Ohms, Freetime, Bullpen, MoneyBall, Blindside, FNG-Chum, Newport

        AO: Lion’s Den

        Conditions

        First really cool morning of the year. Extremely dark out. 

        COP

        • 5:29 – One minute Warning
        • 5:30 – Run around the Track
        • 5:35 – Warmup 
          • Side Straddle X 10
          • Imperial Walkers X 10
          • Merkens X 10
          • High Plank X 10
          • Side Straddle X 10
        • 5:40 Another Run around the Track
          • High Kick Run
          • Ground Sweeps Run
          • Criss Cross Run

        The Thang

        • 5:45  Recover
          • Forward Fold X 10
          • Willie Mays X 10
          • Windmill X 10
        • 5:50  Stadium Steps
          • Run Steps Then do exercise
            • Incline Merken X 30/15
            • Squat X 50/25
          • Run the Track (2x)
            • Lunge X 30/15
        • 6:00  Stadium Steps
          • Run Steps Then do exercise
            • Burpees  X 10/5
            • 6:05 Mary with Remaining Time. 

        COT

        • Life comes at you fast at this time in our life.
          • When 20 – Know Nothing
          • When 30 – I started to figure things out
          • When 40 
            • With no kids – had a pretty good grasp on things.
            • With kids – feel like im starting all over again
        • Just wanted to share that I sometimes feel lost and running behind. What do we do as men
          • We put one foot in front of the other and keep working 
          • Improve ourselves (F3, invest in out family, faithful at work)
          • Finally, for those of us that are believers we know that Christ will give us strength. 
        • Closing Verse
          •  

        Philippians 4:13 New King James Version (NKJV)

        13 I can do all things through [a]Christ who strengthens me.

        Moleskin

        Forgot how to call cadence in the warmup… really confused everybody:)

        News

        I got nothing…

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          SISU – NO RAIN NO GAIN

          QIC: John Doe

          Date: 10/16/2019

          PAX: Moneyball, FNG-Bullpen, Radiohead, Threeskin, Fissure, The Count (Respect – Respect), Newport

          AO: Lions Den

          Conditions

          Cool fall morning with some nice drizzle along the way

          COP

          300m warm up around the track; side straddle hops – 25 in cadence; forward folds – 10 in cadence; 3rd grade exercises – 10 in cadence; quad stretch – 10 count each eg; little baby arm circles (front/reverse) – 10 in cadence; calf stretch – 10 count each leg; willie mays hays – 10 in cadence; 10 dive bombers – OYO; side straddle hops – 25 in cadence

          The Thang

          SISU (Finnish Word) – the mental strength to continue to try even after you feel you’ve reached the limits of your abilities


          NO RAIN NO GAIN


          Squats: 10, 15, 20 – Sprint 20yds; jog back 20 yds (hold Al Gore waiting on the 6)

          Lunges: 10, 15, 20 – Sprint 40 yds; jog back 40 yds (hold Al Gore waiting on the 6)

          Frog Hops: 10, 15, 20 – Sprint 60 yds; jog back 60 yds (Hold Al Gore waiting on the 6)

          Heel Raises: 10, 15, 20 (one leg at a time) – Sprint 80 yds; jog back 80 yds (hold Al Gore waiting on the 6)

          Jump Overs: 10, 15, 20 – Sprint 100 yds; jog back 100yds (hold Al Gore waiting on the 6)

          Jane Fonda’s/Dirty Dogs: 100 each leg

          M’erican – 5, 10, 15, 20, 25, 25, 20, 15, 10 (sprint/jog in between each: 20yd, 40yd, 60yd, 80yd, 100yd, 100yd, 80yd, 60yd, 40yd, 20yd)

          COT

          “Don’t let the thoughts of self-doubt and chattering self criticism in your own mind slow you down.” – Mike Maples, Jr

          Moleskin

          A lot of “chatter” and banter this morning. Fissure wears a white wig, and loves to judge. Phrase for everybody to learn “If you can’t do it don’t Q it” (Irony behind modify if necessary). #Hault, sorry#Ghost Q

          News

          Daddy day this Saturday (10/19/19)

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          Wednesday – Odin – Lions Den

          QIC: Vila

          Date: 10/09/2019

          PAX: She Shed, The Count, Money Ball, Blindside, Picasso, Lutefisk

          AO: Lions Den

          • Warm Up
            1. SSH IC x25
            2. Imperial Walkers IC x15
            3. SSH IC x20
            4. Carolina Drydocks IC x10
            5. SSH IC x15
            6. Willy Mayes Hayes IC x10
            7. Forward Fold
            8. Plank IC x20
            9. Slow push to up
            10. Up Dog
            11. Down Dog
            12. Mountain Climbers IC x8
            13. Forward Fold
            14. Down into frog
          • 21
          • Penalty if we do not stop – DT Burpees IC x5

          Find a partner and Mosey to the hill

          Hugin and Munin

          • While one partner planks at the other runs up the hill to find the workout and bring it back.
          • The partners complete the workout together and hold until the pax is done.
          • The partners switch, rinse and repeat.
            • Crunch Merkins
            • DT Burpees
            • 8ct Body Builders
            • Thrusters

          Mosey to the ball field

          • Odin on Yggdrasil – One pax completes the reps while the other does the hanging workout. 3 rounds.
            • 10 second hang pull up and crunch merkin x10 4ct
            • Hanging trunk twist and shoulder tap merkins x10 4ct
            • Hanging leg raise and reverse Angel’s x20

          Dora around the bases while the other completes:

          • Plank rotations x100
          • Thrusters x100
          • Flutter kicks x200

          Count  – 7

          Names

          Prayers/Announcements:

          We are thankful for this morning in the gloom.

          We are thankful for the brotherhood that that it brings.

          We are mindful of and hopeful for all thoughts and prayers, both spoken and unspoken.

          We will carry this into the day, and it will give us the strength, the vision, and the courage to leave this world a better place.

          Leave no man behind, and leave no man where you find him.

          Crom!

          Vila

          Posted on

          We rounded all four corners, Twice.

          QIC: Money Ball

          Date: 10/02/2019

          PAX: She Shed, Blindside, Steam Engine, Milkman, FNG-Scalper, Radio Head, The Count, Ohms, Skitch

          AO: Lions Den

          Conditions

          B.E.A. utiful! & 70

          COP

          Mosey from parking lot to Field Goal pad.

          Willie Mays Hayes Windmills x 15 IC, 3rd Grade Exercise x 10 IC, Toe Merkins x 10 IC, Forward Fold (silent count), It’s Good Stretch each leg & hold, Little Baby Arm Circles x 15 IC, Reverse LBAC’s x 15 IC, SSH & Merkins 5 on 5’s ( 5x SSH, 5x Merkins, alternate to 50 total or 25 each exercise)

          Mosey to Stadium Steps. Long slow Lunges up to top, walk down, 10 Incline Merkins IC, Box Jump to the top of stairs, walk down to track.

          Indian Mosey Lap (400m)

          The Thang

          We Rounded ALL Four Corners, TWICE!

          #1  –  50 Merkins OYO, Hold Plank, Bernie to next corner

          #2  –  50 Deep Squats OYO,  2 Tractor Tire Flips, Hold Al Gore, Mosey to next corner

          #3  –  50 Carolina Dry Docks OYO, Over Head Presses, Bernie to next corner

          #4  –  100 Little Baby Crunches OYO, 15 Pickle Pointers, 15 Ankle Touches, Mosey to #1

          Mosey back to Field Goal Pad, Held Plank till 6, then 5 Penalty Burpees. 

          TIME!

          COT

          I shared a page from my Journal Through The Word. We are reading through Psalms and I shared Ps. 9:10 – “and those who know your name will put their trust in you. For you, Lord, have not forsaken those who seek you.”

          I challenged myself to seek Him more in my daily walk and offered up this quote:

          “Faith is an intelligent grace; though there can be knowledge without faith, there can be no faith without knowledge….”  

          Moleskin

          We had “a” Flag thanks to The Count, but not “THE” Flag! Ohms is going to report back the whereabouts… So, thanks to The Count we only did 5 Burpees….

          The Tractor tire will get a lot of use going forward. I saw some beasts out there tossing that thing around like it was nothing….Let’s make this our thing somehow, like The Boneyard has the Burpee Bus, we can come up with something cool related to the Tire? Which reminds me we need some Sledge Hammers, Anyone??

          I’m going to try and get “Den Men” to stick as a new nickname for the Lions Den PAX…. Maybe a “Shirtz” in our future???

          We agreed we were going to enjoy this morning weather as long as we could.

          News

          Dad’s & 2.0’s coming up on October 19th!

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            Hump Day @ LD

            QIC: Vila

            Date: 09/18/2019

            PAX: MoneyBall, Skitch, SheShed, Goose, Ohms, BlindSide

            AO: Lions Den

            Warm up:

            1. SSH IC x25
            2. CottonPickers IC x15
            3. Carolina drydocks IC x15
            4. SSH IC x20
            5. Windmills IC x15
            6. SSH IC x15
            7. Plank IC x20
            8. SSH IC x10
            9. 8 count bodybuilder (8cbb) 1C x10
            10. SSH IC x5

            Transition:

            1. Mosey around the school
              1. first corner
              2. 25 merkins
              3. Second corner
              4. 20 LBCs
              5. Third corner
              6. 5 Lt. Danger
              7. Mosey to track

            Cycle:

            Teams will do together as each one of the runners comes back to do reps.

            1. First step – Incline Merkin
            2. Second step – Incline Merkin

            VILA BITES IT ON THE STAIRS!!!

            Dora

            1. While the other PAX runs up the track and back
            2. 100 – Incline Pullups
            3. 200 – Squats
            4. 300 – LBCs

            Warm Down:

            1. Forward Fold
            2. Plank IC x 15
            3. 10 second transition to up dog
            4. Up Dog
            5. Down Dog
            6. Forward Fold x15
            7. Frog
            8. 2 Burpees

            “To some, it’s Hump Day. To us, it’s Wednesday’s getting its ass kicked and Thursday just asking Friday to switch places.” – Dwayne Johnson

            “You miss 100 percent of the shots you don’t take.”– Wayne Gretzky

            Prayers: Moneyball’s Mom has some physical ailments

            Count

            Names

            WORD!

            Swinging hammers,

            Vila

            Posted on

            IP Week Duex

            QIC: Sidekick

            Date: 09/11/2019

            PAX: Threeskin, Fissure, Uncle Fester, She Shed, Moneyball, Free Time, Skitch, Early Bird, Candu, VSquared, Blindside, Sunburn (R)

            AO: Lions Den

            Conditions

            67 and gloomy.  Much dread in the air

            COP

            SSH ICX20; 3rd Grade Exercises ICX12; Right over left ICX10; Left Over Right ICX10; Seal Claps ICX12; Proscuito’s Gold Chain ICX12; SSH ICX15;

             

            Lets Get it

            The Thang

            IP Week Duex

            10 Manmakers

            20 Overhead Press

            30 Kettle Bell Swings

            40 Goblet Squats

            50 Incline Mercans on block

            Run 4 laps

            Repeat; Run 3 laps

            Repeat; Run 2 Laps

            Repeat; Run 1 lap

            COT

            9/11.  remember where you were how you felt.  Remember those lost and those who sacrificed to rid the world of terror.  Remember Billy Ray, All Gave Some – Some Gave All

            Moleskin

            Lots of motivation being tossed around this morning.  I appreciate it.  Everybody kept moving and nobody wanted to quit.  Great work

            News

            in the books.  yea

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              Don’t Hurdle Yourself!

              QIC: Money Ball

              Date: 8/28/19

              PAX: Milkman, Red Tees, Gretel, Laces Out, Skitch, Blindside, Geek Squad, Sidekick, She Shed

              AO: Lions Den

              Conditions

              Perfect, felt like Fall.

              COP

              Windmill Willy Mayes Hayes x 10 IC
              Monkey Humpers x 10 IC
              SSH x 31 IC
              Michael Phelps x 10 IC
              SSH x 21 IC
              Little Baby Arm Circles x 10 IC
              Reverse x 10 IC
              Smurf Jacks x 11 IC
              Stadium run all 6 stairs on the home side. Meet on the track.

              The Thang

              PLANK HURDLES with an Indian run feel. 10 cones set up on the track, for 10 rounds.

              Line up – first person runs to first cone and planks while everyone else does butt kickers or squats. Once the first person is in plank position the second person runs and jumps them, then goes to the second cone and so on until all have gotten into plank. Last person hurdles everyone.

              Then the first jumps to finish line, and then the second etc, until everyone has finished. Then we’ll mosey back to the start and do it again with everyone moving up a spot in the rotation example #1 becomes #2 and so. We’ll do this until the original #1 is back at the front. 

              Plankers will alternate from Plank round 1, Merkins round 2, LBC’s Round 3 then back to Planks round 4, keep the rotation till everyone has completed each position on the track.

              Mosey back to end zone. Do Willie Mayes Hayes while @LacesOut attempts a Field Goal from the track approximately 30yds. If he makes it, 10 Burpees, he misses it 20 Burpees.

              ITS GOOD!!!

              COT

              Shared my life verse which is Col 3:23 – paraphrased: Work as working for the Lord not for man. Spent too many years of my life chasing the wind, working for my own glory.

               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

              Lots of steps in the stands and the track catches you “red” handed…….

              News

              Convergence on Labor Day at BEAST RIDGE – Bring an FNG, they’re not working either.

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