FNGs: None
Warm Up: 25 SSH; Bat wings: 15 Sir Fozio forwards, 15 backwards, 15 seal claps, 15 overhead claps; Jack Webbs to 10. Arms and shoulders are awake now.
Been eyeballing the handrails outside the gym entrance since the middle school was finished. We did a sideways bear crawl up and around three times.
Found some curb and did about 50 yards of fancy feet
Main event: Everyone selected a log from thestack. Lined up for John Cusack (overhead carry) Indian run the long way around the elementary school, arriving at the track. During the pain, we all got a chuckle out of several wood references along the way, including Morning Wood and Major Wood. Had to modify from the overhead carry. Shoulders were toast.
Tossed log over the fence and hopped in. Lined up on soccer end line. H1N1 explained the soccer term, end line.
First pass: Lunge walked with log. Really we were just scoping out the log toss. I wanted to make sure there were no sprinkler heads. Didn’t see any. Learned that Wide Right played high school football and played both offensive and defensive line.
Second pass: Throw your log as far as you can, run up to it and do a burpee. Rinse and repeat until you reach the other end line. Fram led the way. Saw a cigarette butt in the middle of the field.
Third pass: Mosey with another overhead press? Followed by 15 bus drivers in cadence. Shoulders are feeling good now!
Looked down at my watch and it was 6:05 already.
OK, time for some SPRINTS! Moseyed to start line. I marked several intervals along the way. We did four intervals. Not very clean starts, but solid effort by all.
Mary: We had 1 minute for low slow flutter. Have a nice day.
Announcements: Highway cleanup Saturday after GroundPounder.
T-Claps (Recognition): This group worked hard today!
Prayer: Finkle’s brother (separation), Rico’s son (noggin), H2N1 family (lost grandmother recently)
Q School: Session 3
/in Possum Trot /QIC: Banana SeatPAX: Banana Seat, FlipPhone, LED, Puddles, Red Light District, Rico, Rubiks, Stovepipe
Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.
3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?
Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.
Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.
Be ready for CoT with announcements and prayer requests/praises
Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q
Thang 1:
Mosey down to concessions stand wall
Irkens, dips, dirkens, step ups 15,12,10
Thang 2:
Partner up on tennis court
P1 does BTTW on fence
P2 runs suicide (halfway then full)
Rinse and repeat
Thang 3:
P1 holds squat while P2 does 10 dirkens with feet on partners thighs
R&R
Mary
WWI’s
Out and UPS
LBC’s
American hammers
Ended with announcements and prayer by Rubiks. Nice work by all.
BS out!
Death Row at PY (take 2)
/in Prison Yard /QIC: Banana SeatPAX: Banana Seat, Clean Sweep, FlipPhone, Fram, Six Inch, Stovepipe
6 HIM showed up to Prison Yard. YHC had planned to finish the last Q at PY since we never completed it. Only this time we modified to 7’s instead of 11’s which was a great idea because we still barely finished. Inmates were begging to go back inside but they had to finish first.
Part Two:
7’s with crab walk (40-45 yds each way)
Reverse LBC IC and Turkish getups with 3x IC crab cakes in the middle on each pass.
Lap around clubhouse
7’s with bear crawl
Pickle pounders IC and Absolutions with 3 shoulder taps half way
Lap around clubhouse back to flag
Mary wasn’t allowed in the yard today.
Strong push men! Glad we got through that. Fram asked to shelf that one for a long time and I agree. We finished up with announcements and prayer.
BS Out!
UFO High Score Comeback
/in UFO /QIC: GumpPAX: Batboy, Best In Show, Bobby Dall, Breach, Clunker, Cupid, Dauber, FlipPhone, Fram, Gump, Jellybeans, LED, Red Light District, Rico, Roaming Gnome, Rubiks, SendIt, Sombrero, Stovepipe, wonderkid, Yogurt
22 PAX for some not too windy Ultimate! We had even teams and even score after a great comeback but the pinnies prevailed.
Wood Chuckin’
/in Sheepdog /QIC: YogurtPAX: Finkle, Fram, H1N1, LED, Rico, Wide Right
Warm Up: 25 SSH; Bat wings: 15 Sir Fozio forwards, 15 backwards, 15 seal claps, 15 overhead claps; Jack Webbs to 10. Arms and shoulders are awake now.
Been eyeballing the handrails outside the gym entrance since the middle school was finished. We did a sideways bear crawl up and around three times.
Found some curb and did about 50 yards of fancy feet
Main event: Everyone selected a log from thestack. Lined up for John Cusack (overhead carry) Indian run the long way around the elementary school, arriving at the track. During the pain, we all got a chuckle out of several wood references along the way, including Morning Wood and Major Wood. Had to modify from the overhead carry. Shoulders were toast.
Tossed log over the fence and hopped in. Lined up on soccer end line. H1N1 explained the soccer term, end line.
First pass: Lunge walked with log. Really we were just scoping out the log toss. I wanted to make sure there were no sprinkler heads. Didn’t see any. Learned that Wide Right played high school football and played both offensive and defensive line.
Second pass: Throw your log as far as you can, run up to it and do a burpee. Rinse and repeat until you reach the other end line. Fram led the way. Saw a cigarette butt in the middle of the field.
Third pass: Mosey with another overhead press? Followed by 15 bus drivers in cadence. Shoulders are feeling good now!
Looked down at my watch and it was 6:05 already.
OK, time for some SPRINTS! Moseyed to start line. I marked several intervals along the way. We did four intervals. Not very clean starts, but solid effort by all.
Mary: We had 1 minute for low slow flutter. Have a nice day.
Announcements: Highway cleanup Saturday after GroundPounder.
T-Claps (Recognition): This group worked hard today!
Prayer: Finkle’s brother (separation), Rico’s son (noggin), H2N1 family (lost grandmother recently)
Q School: Session 2
/in Cletus /QIC: Banana SeatPAX: @Abacus the OG, @p.s.i, 16-bit, Abe, Banana Seat, firefly, FlipPhone, Gizmo, Gump, no doubt, Pikachu, Rubiks
12 PAX came out to Cletus for some edumucation. Here’s what happened.
Discussion:
Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.
3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?
Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.
Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.
Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q
Be ready for CoT with announcements and prayer requests/praises
Thang 1: Dora – 50 pull ups, 100 Bobby Hurleys, 150 shoulder taps with lunge walk timer
Mary
WWI’s
Pretzels
Heels to Heaven
Windshield wipers
Thanks for coming out men!
BS out
Q School – Session 1 2024
/in Kennys Grave /QIC: Banana SeatPAX: Banana Seat, Bobby Boucher, Finkle, First Blood, griswold, H1N1, Haggis, Raz, Rico, Stovepipe, Warbucks, Winnebago
12 PAX for a mixer of Kenny’s Grave and Q school. Here’s a review.
Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.
3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?
Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.
Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.
Be ready for CoT with announcements and prayer requests/praises
Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q
Thang 1: Dora with bear crawl timer. 50 diamond merkins, 100 monkey humpers, 150 groiners,
Thang 2: Basketball court 7’s – burpees and absolutions
Thanks for attending men!
Golfing Graveside
/in Kennys Grave /QIC: FramPAX: 16-bit, Banana Seat, Breach, Cancun, enough, First Blood, FlipPhone, Gamecock, griswold, H1N1, Haggis, Pumpkin Spice, Ricco, Roz, Rubiks, Stovepipe, Warbucks, Winnebago
FNGs: None
Warm Up: Variety
The Workout:
Mary: Banana Seat
Announcements: Road Clean up, core challenge, Check Slack, Even the Odds 3/22/24
T-Claps (Recognition):
Prayer: Health, H1N1 mother-in-law and Unspoken.
A mutiny happened at Mutiny and @Rico is not yet a grandpa!
/in Mutiny /QIC: FinklePAX: @Don Ross, Breach, Finkle, FlipPhone, Fumunga, H1N1, LED, Rico, Rubiks, Winnebago
PAX: @Finkle, @Rico, @Rubiks, @FlipPhone, @Breach, @Fumunga, @Winnebago, @H1N1, @LED
FNG: @Buffalo aka @Don Ross
Warm-up:
Good Mornings in cadence, downward dog, spitting cobra/up dog, merkins, SSH, and a mosey around track.
Main Event:
Dad Joke (sponsored by @Rico):
What do you call a man with no shins? Tony, get it Toe-knee
Something about Mary:
LBCs, WW2, Side crunches, Freddie Mercuries, J-Lo’s, Plank hold, and Pickle Pounders to appease the all the wild women watching us workout at 5:30 in the morning.
COT:
Safe travels for @Finkle ‘s M, @H1N1 for his family as they mourn the loss of his M’s grandmother, and @Rico’s daughter GG who apparently is not prego @Rubiks lol… She will be having an ultrasound soon to check on a possible cyst on her ovary.
Pairs and stairs
/in Downtown Train /QIC: KosherPAX: @p.s.i, 006, 3rd Cousin, Banana Seat, BnB, Brexit, Fanny Pack, firefly, Kosher, no doubt, Pumpkin Spice, Shooting Blanks, Wild Turkey
FNGs: Nope
Warm Up:
SSH, Good Morning, Sir Fazio F/R, Hillbillies, Imperial Walkers, Moroccan Night clubs, Seal Claps, Overhead Claps, 5 Burpees OYO for BnB being late
The Workout:
Thang 1: partner DORA – 100 Merkins, 200 squats, 300 LBC. 1 partner runs to top of stairs in parking deck, back down. Switch with partner doing exercises.
Thang 2: Urkins, Dips, Plank Hold, Low Slow Flutter x3 rounds
Thang 3: Peoples chair 10 count each PAX, BTTW x5 each PAX, Monkey Humpers x10 – 3 rounds
Mary: Popcorn – Homer to Marge, pickle pounders, Freddie mercury, crab cakes, 100 tap the ground, heel taps, J-Lo’s, stretching
Announcements:
Downrange looking for rental, BnB and Firefly leading shovel flag event 3/8, Shooting Blanks looking for company on Tobacco Road Marathon
T-Claps (Recognition): all PAX for a strong showing
Prayer: Banana Seat aunt passed, unspoken, sick and injured
Reach out to guys you haven’t seen in a while.
Cast your Vote
/in Prison Yard /QIC: FramPAX: @flip phone, Banana Seat, Breach, LED, Ricco, Six Inch
FNGs: None
Warm Up: various
The Workout:
Arms– Dragonfly merkins
#1 man BC to plank hold
#2 man 2 laps feet on shoulders
3-5 same all on each has that many merkins. 5-1. Switch order (run 6,7,8)
Legs– 7’s block Squat at top, lunge walk down jump knee tucks at bottom, backwards run to top.
Abs– Twisted WW3 4x,Block press with heel taps,Tug boats (chill cut arm lock, one man pulls while other holds elbow tight to body) ((press on shoulder 15 count/ pull on tricep 15 count)) or pull/ press block like tug o war.
Mary: no time
Announcements: check slack
T-Claps (Recognition): Ricco and son getting out to church
Prayer:Banana Seat Aunt Penny passing, Rocco’s friend Eddie passing, Unspoken