Library Day Part Deux

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shut itFNGs: none
Warm Up: Mosied down Library Hill to the pool parking lot. Circled up for: SSH, Good Mornings, Imperial Walkers, Hill Billies, Windmills, Sir Fazio Arm Circles (forward/back), Seal Claps, Overhead Claps.
Mosied back up Library Hill and met in front of the amphitheater.
The Workout: YHC was looking back through Downtown Train backblasts for inspiration and decided to redo a workout from Nov 2020. It’s not complicated, but it’s effective.

Thing 1: Diamond.
4 exercises, one at each corner. Start with 5 reps, increase by 5 each round, going up to 20 reps. Exercises were Merkins, LBCs, Squats and Side Lunges.

Thing 2: Rocks!
Curls for the Girls, Triceps, Ruh Rohs. 10 in cadence each. Drop the rocks, SSH x10. Repeat two more times.
Mary: WWIIs, American Hammers, Low Slow Flutters, Chill Cut Plank, Pickle Pounders. Wrapped up with some stretches and yoga.
Announcements: Donate blood! Q Source on Wed mornings at Panara
Prayer: Praises for Quiver’s sister on the mend, praises for PAX getting back in the gloom after being out with injury and illness, continued prayers for those still healing.
Moleskin: Sometimes I fall out of the habit of rising early and getting out to an AO. It gets pretty bad if I let it go on for a few days. I have found one way to cure this is to sign up for a couple of consecutive Q spots. The additional accountability that comes with knowing a group of guys is waiting for you to show up and lead is a good motivator to get out of bed. Once you’ve got that ball rolling for a few days, it’s easier to get back into the routine.

AGS It’s Not That Cold

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AGS forecast called for clear and cold. Abe with the early HC, followed by some headlocking, followed by Woody HC, Moose HC, and finally Full House on the EC/HC. All five of us showed up at 0558, right on time. Granted Full House a bathroom pass and we started our warmup. At 18 degrees, this was probably one of the coldest workouts of the year. We kept moving and everybody stayed warm.
Warm Up: 25 SSH, 10 GMs, 20 high knees, 1 minute stretching OYO for whatever YOU need before running
The Workout: With it freezing cold, I knew that the Bass Lake trails would not be muddy, but would be hard packed frozen instead. I was right. Wanted to take advantage of the connection to Sunset Bluffs. Instead of the purely traditional route of running down the Bass Lake Outfall Greenway from Womble, I decided to do a “reverse” route. From Womble, we took Stinson to Bass Lake Road and headed down to Bass Lake. Abe arrived at the parking lot first and led us down the mulch and over the bridge. Then to picnic shelter and DOWN the hill. We connected to Sunset Bluffs and ran about a mile total up the hill and back down. Finally, we took the Bass Lake Outfall Greenway all the way back to Womble.

Mumble chatter. Wolfpack stunk on Saturday. Football NFC and AFC championship games later today. Woody heading to the opera for some culture.
Mary: None
Announcements: F3 continues to run with 3-Alarm on Tuesdays. Many of you have seen the joy. I know it’s a challenging time of day, but it’s totally worth it.
Prayer: Full House’s M in pain from old root canal, surgery coming up. Prayers for all those brothers and families with Covid.

Cancun was late – but luckily not pregnant….

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3 Pax for a chilly Ground Pounder……..

FNGs: None
Warm Up: Seal Claps, Arm Circles, Knee 2 Chest, SSH
The Workout: Mosey down the creep path toward Veteran Park Shelter, stopping for some Merking, Burpee’s & Hill Billie’s on the way. At the Shelter, Dice Workout: 2 = Diamond Merkin (5), 3 = SSH (10), 4 = Hill Bills (10), 5 = High Knees (10), 6 = BALLS with shoulder taps (6), 7 = Squats (10), 8 = Wall Sit (10), 9 = Mountain Climbers (10), 10 = Heel Crab Touches (10), 11 = Merkins (10), 12 = Burpees (5)

Completed a few rounds then mosey to the playground bars – 1 PAX preformed 5 pull-up, the rest doing dips and inclined merkins, rinse repeat a few times. (spoke with two guys who work out together on a Saturday morning at the park and told them about F3 etc etc….)

Back to shelter for a little more dice then 5 mins YOGA (thanks Cancun) – Mosey back up the creepy path to Jones park (stopping for some regular, diamond & wide grip merkins)

Mary: American Hammers (20), Wall sit (20), Homer to Marge 10, Right leg up 10, left leg up 10, Wall Sit over head claps (20)

Announcements: nothings particular… a lot of marathons going on.

T-Claps (Recognition): We are awesome for turning up
Prayer: for our kids & John Deere international travel next week to Brazil, Paraguay and Uruguay.

Good Start

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A great start to the work week! A new start for YHC taking on another gig starting today…why not step up and lead out of the gat this morning? Ice spots everywhere…running difficult.

FNG’s: nopes
Warm Up: Did Sir Fazio’s, Frankensteins, Good Mornings, Imperial Walkers.
The Workout: A quick mosey to the long stretch of non-icy road between the parking garage and end of Earp St. Suicides with Star Jumps to each light pole. 10-20-30. Mosey to the garage for some 11’s with Dirkins and Dips. A quick jaunt over to the wall for some People’s Chair x 30 IC, then 30 Prisoner Squats, then 30 SSH IC…repeato except count was 20. Followed by BTTW x 30IC, Foxhole Merkins x 30. Then repeato on that to 20 ct.
Mary: Back to the flag for Mary for LSF’s, Lunges, Pickle Pounders, and Homer to Marge.
Announcements:
T-Claps (Recognition): Moose continues to come out blazin’!!!
Prayer: All those with COVID, injured Pax.

Where did you say you got that dice from?

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FNGs: none
Warm Up: SSH, Good Mornings, Wind Mills, Imperial Walkers, Fozio Arm Circles
workout diceThe Workout: YHC got a workout dice a while back on a whim. Some PAX were unsure what kind of dice YHC brought (with some suggesting that it belonged in the bedroom and not a workout).

The workout was simple; run, roll the dice, do exercise, continue. We did merkins, lunges, LBCs, squat jumps, monkey humpers, mountain climbers, burpees and “In Air People’s Chair” (People’s Chair with no wall). Got about 1.5 miles in as well doing a loop around the high school.
Mary: Popcorn Mary followed up by some quick yoga.
Announcements: Donate blood (freed to bleed)!
T-Claps (Recognition): Sounds like a bunch of guys got out for EC this morning. Way to get after it in the cold cold gloom!
Prayer: PAX dealing with illness and injury.

Who wants to do some Merkins?

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FNGs: none
Warm Up: Mosied over to the Hunt Center and circled up for; SSH, Good Mornings, Wind Mills, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs
The Workout: Ran around the back of the Hunt Center and down to the pit. YHC isn’t the best at merkins, so merkins were the main course today.

7 of Diamonds (sort of)
First corner: standard merkin x7
Second corner: standard merkin x7, Copperhead merkin x7
Third corner: standard merkin x7, Copperhead merkin x7, hand release merkin x7
Fourth corner: standard merkin x7, Copperhead merkin x7, hand release merkin x7, staggard merkin x5 each side (10 total)
First corner: Copperhead merkin x7, hand release merkin x7, staggard merkin x5 each side (10 total)
Second corner: hand release merkin x7, staggard merkin x5 each side (10 total)
Third corner: staggard merkin x5 each side (10 total)

Mosied over to the hill and lined up in plank on the hill for Clockwork merkins.
12:00 x5, 3:00 x5, 6:00 x5, 9:00 x5

Hopped over the fence for:
Urkins – top rung x10
Urkins – bottom rung x10
Durkins – bottom rung x10
Durkins – top rung x10
Dips x10

Back to Womble and to the rock pile. PAX grabbed a mediumish rock and lined up on one side of the parking lot.
Curls for the girls, in cadence x30
Triceps, in cadence x30
Ruh Rohs, in cadence x30
Bear crawls halfway across the parking lot, mosey back.
Curls for the girls, in cadence x15
Triceps, in cadence x15
Ruh Rohs, in cadence x15

Returned rocks and hopped over to the picnic shelter. More Urkins, Durkins and (French) Dips, 10 each. Followed by People’s Chair with a 10 count down the line for 50 total. Repeated once more and mosied back for Mary.

If my math is correct (and it is occasionally), we did 204 merkins today.
Mary: Popcorn Mary followed by a couple of yoga stretches
Announcements: donate blood, Q source on Wednesdays at Panara
Prayer: Da Business’s surgery, PAX dealing with illness and injury

7 of Nipples … err, Diamonds

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You know the phrase “My nipples are so hard they could cut diamonds”?  Well, that was this morning’s experience for me, especially with the wind.  I can’t speak for POTS but, damn, was it cold.  Rolled up to the site to find POTS ready and waiting so after planting the flag and a bit of chatter we got started.

FNGs:

Nope

Warm Up:

Lap around the tennis courts

SSH x10 IC

Sir Fazio Arm circles x10 IC forward and reverse

Windmills x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

I realized later in the day yesterday that there was no Q signed up so I didn’t have much time to plan anything.  A seven of diamonds is always an easy go-to especially when you have a layout like at PT so we made the most of it.  It would have been more interesting with more people because I had planned on doing some Walk Like an Egyptians and burpee plank indian runs in between some of the corners but POTS and I would have died trying that so we didn’t.

Typical 7 of diamonds, the same exercise at each corner for the whole round, starting at 7 and going up by 7 for four rounds.

First round – Set of 7 burpees at each corner (28 total burpees)

Second round – Set of 14 merkins (56 total merkins)

Third round – Set of 21 lunges (84 total lunges)

Fourth round – Set of 28 squats (112 total squats)

Checked the watch after and we didn’t have enough time to work back down so we moseyed off to the concession stand.  Starting on one side we did BTTW for a 10-count and then bear crawled around to the next side.  There we did People’s Chair for another 10 count.  Bear crawl to the next side of the building for another BTTW set and then another bear crawl to the fourth side of the building for another set of People’s Chair.

After that we headed to the knee wall for two rounds of irkins, dirkins, and dips.  We then moseyed to the tennis courts for…

Mary:

LBC x10 IC

Sleeping Hillbillies x10 IC each side

Box cutters x10 IC

Hello Dolly x10 IC

American Hammers x10 IC

Stretches including downward dog, pigeon, and child poses.

Announcements:

Watch out for more snow this weekend.

Prayer:

Sprinkler with COVID

Fram with possible COVID

POTS trying to fix his blood pressure

 

An honor to lead, as always, no matter the temperature.

 

010000

RFTJ 17 strong

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FNGs:none
Warm Up:SSH
The Workout: 3.5 and 5 mile options; lots of picking up the 6
Mary:stretch
Announcements: Q Source at Panera
T-Claps (Recognition):
Prayer: All PAX with Covid or illness, Emeril’s daughter just going through the struggles of being a teen.

Cancun is acting like a Fa…. You can not say that word

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Warm Up: Arm Circles Fwd/Rev x 10, Knee to Chests x 10, SSH x 10
The Workout: MURPH (Pikachu joined for the first mile during his evening run 👌)
Mary: n/a
Announcements: Nothing Really
T-Claps (Recognition):
Prayer: Yogurt Brother, Deere work colleague.

The Magnificant 7

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PAX:  Gump, Hardy, Florence/FloJoe, Martini, Poopeater.  “Drive by” from Gamecock

FNGs:  Nope
Warm Up:  SSH, Air Circles, Imperial Walkers, Good Mornings, Frankensteins, Daisy Pickers, Windmills
The Workout: 7 rounds of 7 reps of the following 7 exercises:

  • Push ups
  • Squats
  • Sit ups
  • Burpees/Thrusters
  • Lunges (each leg)
  • American Hammers (IC)
  • Dips

Mary:  Mary-Go-Round – each PAX called a different core exercise
Announcements:  Long Ass Run
T-Claps (Recognition):  Gump for leading the great mumblechatter
Prayer:  PAX with inujury & Sickness

Next Weeek Will Will Learn To Count!