Author: wstark

Redwood Month – Mercy and Woodstock

Piggly Wiggly
Phat thor
guardian
doubrfire
tarnished
bourbon
mile high
lonzo
spaulding
binford
fat amy
coconut
hannibal
radio
FInkle
photon
huckleberry
gepetto
woodstock (q)
Mercy (q)

Mercy and Woodstock took a page out of a past workout (or 2) and combined into 1 – what is harder? Blasting upper or lower. Mercy led lower, lap then Woodstock upper, then lap. Continue til end

Lower
1. Squat in cadence, lunge in cadence
2. Jump squat OYO, Jump Lunge OYO
3. Lt Dan in Cadence, Calf raises in cadence
4. Squativator – 7 in motivator cadence, Calf raises in cadence

Upper:
Comment below from woodstock

COT

Echo
Salisbury
Astro
Norm
Golden Gate
Rudy
Purdy
Stark
Doubtfire
Mercy (q)

Taylor's Belated Birthday

A wickedly cold day, no way to hide from the wind. The PAX celebrated Taylor's Birthday with the acronym TAYLOR

Taylor's favorite number is 13. 13 reps of

T-merkin
Alternating lunges
Yurpee – a clap merkin at the bottom of the burpee with 2 tuck jumps at top
Lt Dan
O
Run – count to 35 in your head (Taylor is 35)

We did this a few times, and audibled to give a break with:
13 reps of:

Side straddle hop
Walkers of the imperial kind
Imperial squat walkers
Flutter kicks
T

COT

1/24/25 Black Ops at Municipal Park
Nightmare on Elm Street

PAX:
Huckleberry
Phat Thor
Tarnished
Bourbon
Spaulding
Badger
Gold Star
Hannibal
Van Wilder
Oil Change
Doubtfire
Stark
One Man Band
Fat Amy (Q)

Intro: Mission, 5 Core Principles

Warm Up Cadence Work: Abe Vigoda's, Side Straddle Hops, 8ct Body Builders

The Thang: Nightmare on Elm Street

Run 0.4 mile loop around pool (Freddy Krueger chase)

Partners drag 115 lbs body bag 30 yards and back
14 Pax total – 7 pairs take turns dragging the bag
Rest of PAX perform exercise while not dragging

Round 1: Perfect Merkins
Round 2: Wall Sits & Squats
Round 3: Apollo Ono's

We improved our team time 15 seconds each round!

COT: COR, NOR, Guardian 6, Announcements, LDP3, Prayers

1/24 – The Vurph Take 2

Q – Viper

PAX:
Echo
Purdy
Rudy
Salisbury
Manchester

.3 mile run

Attempted 10 rounds of:
10 burpees
20 diamond merkins
30 LBCs
Run up the hill (sledding down was optional)

.3 mile run back to the parking lot

COT

6 – Purdy

Backblast:
Pax – Besse (Q), Dora, Colson
The Thang: Triple Quarter Pounder
Ran ~25 yards from one of the parking lot to the other. Completed 25 Merkins. Side shuffled back. Ran 25, did 50 Bonnie Blairs, Back-peddled back. Ran 25. Did 75 LBCs. Side shuffled back. Ran 25. Did 100 air squats. Ran back. Ran 25. Did 25 coupon curls. Side shuffled back. Ran 25. Did 50 coupon thrusters. Backpeddled back. Ran 25. Did 75 Superman’s. Side shuffled back. Ran 25. Did 100 calf raises in 3 positions. Ran back. Ran 25. Did 25 merkins. Side shuffled back. Ran 25. Did 50 Bonnie Blairs. Backpeddled back. Ran 25. Did 75 LBCs. Side shuffled back. Ran 25. Did 100 jumping jacks.

Ended with COT.

Ruck it, it's Wednesday!
1/22/25
Mudhole

PAX:
Armstrong
Fallout Boy
Pinto
Raven ~ Q

Intro (quickly)
5 principles
Motto

We endured the below zero temps, with minimal complaining on this frigid, Gloomy, morning. Rucked out to the tracks where we were cut off by a train. Did an about face, headed back to the parking lot to finish.
We believe we caught a glimpse of Starlink while on the trail. Kinda neat & mildly noteworthy.

CoT
BoM

As always it was an honor and a pleasure to lead.

Raven.

1/15/25
Mudhole
Wednesday Ruck

PAX:
Fallout Boy
Pinto
Raven – Q

Intro
Principles
Motto

Rucked around the park, crossed into the south part of the park for a minute or two… nothing fancy.

CoT
BoM.

Raven.

2025 at the Nest
1/6/25
The Nest

PaX:
Deliverance
Huffy
Pinto
Fallout Boy
Armstrong
Raven – Q

Intro
Principles
Motto

The Thang:

In celebration of 2025…
Work up the the exercises 5-25 then a movement of 20 meters. Rinse and Repeat.

5 Burpees
10 Split Squats (10 ea. leg)
15 Dips
20 Merkins
25 Imperial Squat Walkers

Movements:

Crab Walk
Bear Crawl
Broad Jump
Crawl Bear

CoR
NoR
CoT
Announcements
LPD3
BoM!

It was a somewhat chilly morn. Great to have Huffy join us today in his old neighborhood, he's a true HIM and I was grateful to share another BD with him. As always it was an honor to lead.

AYE!

Raven.

5 teams of 3 did an exercise together and then took one of 5 different coupons on a 300 yard team carry. Got through 7 rounds.

Pax
Geppetto
Callahan
Coconut
Deliverance
Flo
Golden Gate
Binford
Oil Change
Tarnished
Spaulding
Meatloaf
Guardian
Hannibal
Phat Thor
Isosceles-Q

Inauguration

PAX
Q – Chubbs
Meatloaf
Landslide
Mr. Deeds

Intro
5 Core Principles

The Thang:
Warm up – Mosey around the island
In the spirit of LDP3 this week we each did a cadence exercise. SSHs, Windmills, forgot last one.

Took a parade route around the island, carried our blocks

In a rotating fashion I asked the the below trivia, wrong answer got 3 burpees and the work, correct was just the work.

What date does the President’s term begin? Effectively it is the inauguration date. (20th) 20 Thrusters
How many days after his inauguration did Wiliam Henry Harrison die? (32) 32 Merkins
Who administers the Presidential Oath? (Chief Justice of the Supreme court) 30 squats
How many inaugurations have there been? (60) 60 LBC’s
Parade around island (Carry Blocks)
How many people have served as President (45) 45 Curls
Number of presidents from Ohio (7, although an 8th William Henry Harrison settled in Ohio) 30 Mike Tyson’s
Where was Donald Trump Born? (New York) 30 Bonnie Blairs
Closest Presidential Museum to us? (Rutherford B. Hayes, Fremont OH) 60 American Hammers
Parade around island (Carry Blocks)

The newest PAX missed the beginning cadence so I did another round of SSHs and explained the cadence structure.

We left some weather related facts on the table as we ran out of time.

COR
NOR
6 (Landslide)
Announcements
COT