YHC BDay Q numero uno

/in /QIC:

As a part of YHC’s birthday celebration this week, yours truly is Q-ing 5 consecutive workouts for the first time. It all started today at Mutiny with 5 PAX who weren’t afraid of the prospect of a little rain. Way to get after it HIM!

FNGs: None

Warm Up:

Mosey around the track
SSH x 20 IC
Daisy Pickers x 20 IC
Good Mornings x 10 IC
Imperial Walkers x 20 IC
Hillbillies x 20 IC
Moroccan Night Clubs x 20 IC

The Workout:

4 Sets of 5 different exercises (Hint, hint)
1st set = 20 reps / 2nd set = 15 reps / 3rd set = 10 reps / 4th set = 5 reps
Run a lap after each set
Mosey to the rock pile for a medium-ish sized rock/coupon
4 sets each…
1 – Curls 4 the Girls
2 – Tricep Extensions
3 – Overhead Press
4 – Rock Squats
5 – Ground Pounders
John Cusack around the small loop and return the rocks. Mosey on down to the bleachers for the next 4 sets of 5 exercises…
1 – Merkins
2 – Irkins
3 – Mountain Climbers
4 – Dips
5 – Step ups

Unfortunately, we had to stop after the 2nd round and return to the pavilion for Mary. The PAX were not terribly disappointed with this twist of fortune.

Mary:

Around the horn, starting with YHC – WW2’s x 20, American Hammers x 20 IC, Homer to Marge x 20 IC, Armless Boat Canoes (Kayaks?), LBC’s

Announcements:

CSAUP, Ted Talk, check FB and Slack

Prayer:

Those with COVID, high suicide rate (check on those you haven’t seen in a while as many people are struggling silently), Those deployed.

Thanks for the honor to lead, gents!

This is a Nice Hallway!

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PAX: , , , ,

All YHC knew was that there was going to be limited running today. The weather was supposed to be awful, but at “GO” time, there was no sign of rain, so YHC decided to go with the non-rain plan for this workout. F3 happens rain or shine, cold or heat…but Downtown Train comes with the luxury at times to head into the Bat Cave parking deck, if needed, for shelter. So we were outside and inside and in between.

FNG’s: Welcome Laettner!
Warm Up: Everything x 10 IC. Good Mornings, Frankensteins, Fazio Arm Circles, Seal Claps, Overhead Claps and then 25 IC SSH. Mosey to go get a rock.
The Workout: When Pax had chosen a rock of choice we did Cusack up to the top of the hill and onto the sidewalk on Main. St. in front of town hall for a Circle of Rock under the Holiday lights. 30 counts of everything, followed by 20 counts of everything. Everything included: Curls for the Girls, Rut Rows IC, Shoulder Press, and Tricep Press. We also did 10 IC of Rock Spanks, Toe Taps, Wonderbras, and Bus Drivers. Moseyed with rock down to the parking garage.

Next up was 7’s with Dirkins on the knee wall and Ground Pounders. Moseyed up the stairs to the second level and a change of plan was in order. YHC saw the nicely lit covered hallway between buildings with lighting that I’ve never used for F3 before and decided we would do some Thangs there. YHC usually tires to find areas and places at each site that I’ve never been before and try to get some work done there. Each Pax took 2 turns heading down the stairs and performing 10 squats before returning. Whilst Pax were gone, remaining PAX did 2 round of the following exercises AMRAP: Irkins, Dips, Lunge Walks, Shoulder Taps, Nipplers.

Went back down stairs for a Bear Crawl along the length of the deck to our rocks. Finished with a 20 and then a 30 ct. each Pax People’s Chair.
Mary: 25 Midget Cookie Pouch, 15 LSF IC with Rock. Plank hold 30 seconds. Have a nice day!
Announcements: CSAUP in the FV next Saturday…ruck style. Check Slack. Rain started sliding in so onto prayer!
T-Claps (Recognition): Laettner (Brian) taking the shot and coming out here. YHC met him at Womble while running yesterday.
Prayer: Unspoken. YHC took us out!

RESPECT at NMR

/in /QIC:
PAX: , ,

FNGs:none
Warm Up: none
The Workout:  rucked the back nine (20-30#) in reverse order; mosey to old holes, numbers 8-9.
Mary:  great mumble-chatter throughout the ruck and the cool down in the parking lot
Announcements:  CSAUP Quay; check socials
T-Claps (Recognition): thank you Sprinkler and POTS (RESPECT!) for helping me reach my #175 post goal in 2020
Prayer:  First responders, military, PAX and their family members who are ill.  YHC took us out.  Honored to lead. -Dauber

Guess who’s back

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PAX: , , , , , , ,

FNGs: None although we had some visitors other regions

8 HIMs posted to GP on a drizzly morning for my return to Q GP after 5 long weeks.  YHC brought the music box & a basketball.  Mumblechatter did not disappoint.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Windmills, Emperial Walkers, Daisy Pickers, 20 Fozzie Arm Circles, 20x3ct SSH.

The Workout

Circle of Rock: Mosey to the Rock Pile pick your rock and don’t share it

2 sets of 10x3ct of each exercise:  Rut Rows, Curls for the Girls, Overhead Tricep Press, Ground Pounders, Bus Drivers,

4 sets of Standard Press, 10 Windshield Wipers, 10x3ct Consensual Plank Rock Spanks, 10×3 ct Rocky’s, 10×3 ct American Hammers

Shredder had a difficult time counting cadence today for some odd reason.

Heavy Hoops:

2 Rounds: Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).

SSH, Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, American Hammers, Squats, Squat Hold, Shoulder Tap Merkins, Boat Canoes, LBCs, Split Jacks, WWIIs, Hillbillies

Burpees OYO for all PAX

Mosey to the Wall of Pain

15 ct Ascending Testicles; 20x3ct Moroccan style Peoples Chair, 10x3ct BTW Aussie Ass Smackers, 20x3ct Al Gore style People’s Chair.

Announcements: Ted Talk w/ Bacon on Dec 15th, Frosty CSAUP Dec 5th, Ultimate at Ting 1st Monday of Dec.

Prayer Requests: M’s health issues, healthy marriages, COVID victims, Dovetail’s move and home search, safety and protection for those traveling this holiday, those suffering from depression

Praise that DOA’s son’s injury to his eye lid didn’t cause permanent damage.

Sheepdog 11/27

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PAX: , , , ,

FNGs: none
Warm Up: mosey around the parking lot with intermittent warm-up exercises; SSH, SFAC, Overhead Claps, Seal Claps, Good Mornings, IP, and HBs. We added a couple of Muay Thai Wall of Defense blocking and combo Wall of Defense with an el ow strike to tease in some combatives.
The Workout: we started off by having Pax travel 1/2 down the parking lit with front kicks then the remaining 1/2 with lunges. Rinse and repeat x3. Then a Sheepdog style Build-a-Bear. Pax Bear Crawled from one side of a back to back parking line to the other then adds 1 Merkin. On the return we did Duck Under, Hook Punch combos. This continues with +1 Merkin until 10. Once done we Mossied to the brick knee wall for some TUT Dips and Cobra Merkins.
Mary: Deals Choice as Pax rotated through an assortment of our favorite core exercises.
Announcements: Frost Ruck on 12/5. TEDtalk with Bacon coming up.
T-Claps (Recognition): All Pax for coming out the day after Thanksgiving. BINGO’s first trek to Sheepdog. Mr. Terrific and Shredder EC.
Prayer: M’s with ongoing health issues, Dovtail’s move to AZ. Pax how are alone during the Holidays.

Turkey farts

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FNGs: None
Warm Up: Good mornings, SSH, Daisy pickers, Sir Fozy, Windmill, take a lap
The Workout: alternating exercises (clean press, CFG, cookies, Wonder Bras, Lawn mower, Tri ext, LSF) while taking turns with bear crawl w/bell, and walking lunge w/ bell. Threw in some people chair and BTTW.
Mary: Popcorn
Announcements: Upcoming Rucks ( see slack)
Prayer: Brothers traveling for holiday. 187, wife and family.

Jump

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YHC with the opportunity to post and Q and Thunder for the first time. Not sure what the theme is anymore, is it running, no running, some running? So i figure I’d bring them no running today, because who runs anyway. YHC dug out the shovel flag waited for the Pax to show up. Good crowd, couple surprises. Crosby either posted because he heard I was Qing, wanted to no running, or is building his strength for his marathon training.

FNGs: None
Warm Up: SSH x25, Arm Circles, Overhead claps, Seal claps, SSH x 25. Introduced the workout exercises of head release merkins, Imperial Squats, and WWII’s
The Workout: Tabata style 45 seconds on, 15 seconds rest. Start with 8 reps of hand release merkins, 8 reps of Imperial Squats, and 8 WWIIs. If you make it in 45 seconds add 2 reps, if you don’t subtract 2 reps from each. Go for 20 minutes of 45 seconds on, 15 seconds rest
On the Tennis courts Burpee broad jump across the courts and bear crawl back. 2 sets
“Jump” by Van Halen was then brought out. Pax hold squat and when they say jump do a Star Jump
Mary: Homer to marge in the correct cadence. Plank hold with exercises: Peter Parker, Parker Peter, Mountain climbers
Announcements: A couple CSAUPs coming up. Oakwood 24, Christmas party
T-Claps (Recognition):
Prayer: 187 and Tracy, Noah’s Arc, Families at Thanksgiving and Holidays

Too Foggy… I Need Some Light Up in Here!

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PAX: , , ,

Post-Thanksgiving workout brought to you by YHC. Pre-Blast offered almost no miles during the workout. During EC, YHC toured downtown with a few PAX sightings near the Underworld and had a good idea of where we would go during the workout today. However, as YHC was in a hurry back to Womble cutting my planned route short to take care of serious emergency business in the restroom, the fog started thickening. A change of plans was pending…

FNG’s: not today
Warm Up: SSH x 50, Good Mornings x12, Moroccan Night Clubs x13, Frankenstein’s x14,  Daisy Pickers x 15. We also included 5 burpees for late Pax.
The Workout: Moseyed to the tennis courts for what would become some Jack Webb 11’s. Pax completed ascending ladder of 1:3 ratio Jack Webb’s and ran to other end of the court for ascending ladder of squat jumps. With 11 completed at both ends, Pax were instructed to grab some fence for some fence squats.  We did 50. The original plan changed here as we opted not to mosey into the darkness but rather spend some time under the light of the picnic shelter.  All Pax assumed People’s Chair on the Wall while each took a turn doing a picnic table typewriter crawl to the end to start doing AMRAP LSF’s. Then the next Pax would go. Once all Pax were done, we brought it back to the wall in the same fashion one by one. The next series of this was similar except that all Pax would leave and return to the wall after doing an ascending ladder of merkins up to 5 and back down again on each table. All other Pax held People’s Chair. Next, we did a 15 ct. each pax BTTW.

Moving over to the tables again we did 3 rounds of 10 Bulgarian single leg squats each leg and 30 dips. For our final move we held high plank while doing 20 IC Mule Kicks to get the glutes firing some more. We took a recovery. We then repeated but brought our count down to 10 IC.
Mary: To the tennis court for 30 IC LBC, 15 Box Cutters, 30 Homer2Marge, and 15 Pickle Pounders.
Announcements: CSAUPS coming up. Check Slack. Christmas gathering 2ndF on Dec. 17th.
T-Claps (Recognition): Abe has been stepping up to Q various sites frequently. Good work brother!
Prayer: FloJoe and family hitting the road in the 5Th Wheel in January to do contract work/travel. Those hurting during COVID and quarantining etc. My M having surgery Dec. 21st.

Gotta Finish what you Start

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Day before Thanksgiving… the goal was to “empty the tank” as Yogurt says in order to make room for the next day’s goodies. YHC tweaked his knee a few days ago, so I wasn’t sure what “empty the tank” would be. After running some EC, YHC decided he would be good to go with the original plan. The plan would consist of some meat and potatoes of what a TBD workout typically offers.

FNG’s: None
Warm Up: SSH x 60, 12 counts of Sir Fazio Arm Circles F/R, Hillbillies, Squat Seal Claps, bent over over head Claps, Good Mornings. Shoulder Taps x 40.
The Workout: Moseyed to the ball field path where a deer was spotted. Started with 5 burpees then mosey to dugout for a 50 ct. People’s Chair. Back to start. 10 Burpees, Dugouts for 40 ct. Balls to the Wall. Back for 15 burpees and then 30 ct. People’s Chair. Finished with 20 burpees and a mosey for 20 ct. Balls to the Wall. To the rock pile we go.  Next Thang was a rock pile exercise circle with all Pax taking turns calling 25 ct. exercises. During this time, 1 Pax would take off to do a circle around the large lot with a back peddle run, side shuffle, sprint, and Bear Crawl. Exercises were: Curls for the Girls 2 rounds, Shoulder Press, Rock Burpees, Squats, Toe touches, Tricep Press x 2, Wonderbras, Bus Drivers, Midget Cookie Pouch, American Hammers, Rock Merkins, Ground Pounders, Rut Rows.
Mary: LSF x 30, LBC x 25, WW1x 20, H2M x15, Box Cutters x10, Absolutions x5.
Announcements: CSAUPS on deck… check Slack.
T-Claps (Recognition): Moped for getting back out in the Gloom.
Prayer: My M, 187 and his M, travel and safety mercies over the holiday. YHC took us out. So thankful for my F3 brothers and the friendship and accountability. Great work today!

Thankful for Burpees?

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PAX: , , , , , ,

FNGs: none
Warm Up: Jog around the soccer field. Getting back to start, 1 PAX was late parking his brand new shiny pickup, so 5 burpees OYO were called. Then we got to SSH x20, Wind Mill x10, Bat Wings (Fozio arm circles forwards and backwards, seal claps and overhead claps all x20)
The Workout: Thing 1: 7 of diamonds (an exercise at each of the four corners of the baseball field, each round increasing by 7). The gates between the fields were locked, so we ended up running a bit further than planned. Ended up getting a little over 2 miles total. Rounds went like this:
Round 1: 7 burpees (total of 28 burpees all around)
Round 2: 14 WWIIs (56 total)
Round 3: 21 squats IC (84 total, half were standard and half were narrow)
PAX did a good job picking up the six along the way. Time was running out, so it was back to the parking lot for a bit of Thing 2.
Thing 2: Ascending Curb Crawls: PAX started on one side and bear crawled to the other, where they performed 1 derkin. Bear crawl back, 2 derkins. Repeat two more times with 3 derkins and 4 derkins respectively. Mosey the short distance back to start.
Mary: Not necessarily a Mary exercise, but we did 20 more Fozio arm circles (forward and backward), which felt great after bear crawls. 20 American Hammers finished things up.
Announcements: Frosty CSAUP 12/5, Beer Ruck 12/12, F3 Christmas Party 12/17
T-Claps (Recognition): Everyone for picking up the six.
Prayer: Quiver and his family, Quiver’s friend and his wife, 187 and fanny pack and their families, Flo Joe and his family traveling.
Moleskin: PAX were asked to think of something that they are thankful for on this day of Thanks. Family, faith and the brotherhood of F3 were all mentioned. This year has been a particularly difficult year, one that has probably affected everyone in one way or another. Even in the gloomiest of times, it’s important to take time and reflect on the things that we can still be thankful for. Keep your head up.