PAX: Norm & Martini for EC, Scrapple for the ME
FNGs: Not Today
Warm Up: Norm handled the warm up. YHC was out for a little EC. On his way back he ran into Norm which caused him to change his route and get a little extra, however this also added time. YHC checked the time piece and realized that he was not gong to make it back to the lot before 5:30 – nothing like showing up late for you own Q. With Norm being just a little faster, YHC asked Norm if he would mind beginning the warm up and not wait on me.
There was some stretching, windmills, diasy pickers, impreial squat walkers
The Workout: THE LORAX (as named by Norm)
Station 1 – the parking lot
-5 Home to Marge (IC)
-10 WWII
-15 Freddie Mercury (IC)
-20 LBC (IC)
-20 LBC (IC)
-15 Freddie Mercury (IC)
-10 WWII
-5 Homer to Marge (IC)
Station 2 – Headed for the Trees (hence the name of the workout) that line the driveway
-Lunge Walk between each tree. At tree 1 -1 merkin, tree 2-2 merkins, so on until tree 6
-Turn Around and duck walk back. At tree 1-1 WWII, tree 2-2 WWII, so on until tree 6
Station 3 – to the shelter
-Grab some wall for people’s chair (each PAX counted to 15)
-To the tables for 10 erkins and 10 step ups (L+R=1), 10 low slow flutter
Back the way we came . . .
-10 low slow flutter, 10 step ups, 10 erkins, people’s chair
-back to the trees duck walk w/ WWII, lunge walk w/ merkins
-back to the parking lot 5 Homer to Marge, 10 WWII, 15 Freddie Mercury, 20 LBC
Finished where we started
Mary: Not today – took care of core during the workout
Announcements: Ted Talk with Bacon, Christmas Party Thursday
Prayer: Scrapple’s wife having food surgery on Friday
Tough Ladders
/in AO Post, Speed Racer /QIC: PikachuPAX: Full House, Laettner, Lipstick, Nemo, Pikachu, Skidmark, UTI
FNGs: None today
Warm Up:
Mosey to the track and a mosey lap
Grab some fence for side to side leg swings x10 IC
Tiger claws x10
Front to back leg swings x5 IC
The Workout:
Ladder work – 400m at Long Interval, 400m recovery, 800m at LI, 400m recovery, 1200m at LI, 400m recovery, 1600m at LI, 400m recovery, 1200m at LI (this is where it got tough!), 400m recovery, 800m at LI, 400m recovery, 400m at short interval
Recovery mosey back to the flag and we were out of time
Mary:
Not today 🙁
Announcements:
Christmas party tonight!
T-Claps (Recognition):
UTI for crushing the last 400m
Skidmark for an awesome CoT exercise about pax that we’re thankful for
Prayer:
187’s M, Fanny Pack’s M, the pax that we were all thankful for
I’ll take an order of hills hold the lights
/in AO Post, Running 4 the John /QIC: PikachuPAX: Full House, Laettner, Maybelline, McNugget, Pikachu, Redenbacher, Skidmark, UTI
FNGs: Nope!
Warm Up: Nada – we had 6 miles to cover
The Workout: An attempted route to see Christmas lights.
https://connect.garmin.com/modern/course/47106280
Sadly they were very lacking. So we ended up with an order of hills hold the lights.
Slight miscommunication on the way back when a Cayman audible was called – good moral to do more picking up of the six when going through neighborhoods where there are lots of side streets.
Mary:
There was no appetite for Mary in ~35F rain.
Announcements:
Christmas party.
T-Claps (Recognition):
Laettner is still crushing it!
Prayer:
Tracy, Full House’s extended family, Fanny Pack’s M
Watch out for that turd!
/in AO Post, Kennys Grave /QIC: FinklePresent: @Yosemite, @Finkle, @Scrapple, @Norm
FNGs: none
Warm Up: Mosey around sports complex, at each corner we did a warm up exercise. corner 1 – SSH, corner 2 – imperial walkers, corner 3 – daisy pickers, corner 4 – Frankensteins
The Workout:
Event 1: a trip to the rock pile…
With rocks we did overhead press, triceps extensions, rut rows, and colt 45’s all in a 10 count. Then we moved one spot to the left R/R with a partners rock for a total of 4 times.
Event 2: Watch out for that turd.
Mosey to the tennis court
On the way we saw someone took a huge dump in the parking lot.
In decreasing sets of 5 we did CAKES 20, 15, 10, 5
Crab cakes
Annies
Kickbacks
E2K’s (oblique crunch with leg crossed.
To give ourselves a break between sets we did suicides on the tennis court and squats.
Mary:
10 counts of LBC’s, Low slow flutter, American Hammers, X’s & O’s
Announcements: none
T-Claps (Recognition): none
Prayer: can’t remember now
DB and M4L 2020-21 Reunion tour kickoff
/in AO Post, Disney /QIC: DeadboltPAX: Abe, Blue Hen, Bobby Dall, Bondo, Breach, Buford, Cornholio, Dawgpound, Deadbolt, Dumbo, Emeril, Fanny Pack, Flanigan, Kid Cracker, M4L, Mad Dog, Moby, Mookie, Oboe, Pablo, Peak Week, POTS, Roger Roger, Sprinkler, Tetanus
I love Disney. It’s always been one of my favorite AOs. I remember the beta opening and Co-Site Qing it with Kid Cracker. So much to do, well lit, away from homes and no cars. 🙂 So that’s why this morning, M4L and I decided to leave those grounds and head for a dimly lit, residential street with more cars that I counted on!
We wanted to bring back an old favorite – the Jamison Park hill. Jamison Park was the original 12 Oaks (look it up) and it was great to see 7+ pax from the 12 Oaks hood make the journey to the east side for our Beat Down.
I planted the Shovel Flag on this 35 degree, cold, damp, foggy morning as 25 #HIM showed up in various clown cars.
FNGs: None
Warm Up: At 5:30 on the dot – we were off.
The Workout:
Thang 1: Pakistani Dora
Thang 2: The 7-11
to celebrate M4L’s first job in America – we moseyed to the half pipe for a round of 7-11s
Jail break to flag
Mary:
Bondo will be turning double Respect on Saturday so he led us in Mary
Announcements:
T-Claps (Recognition):
Prayer:
Here was namorama: https://youtu.be/ywSU0FwHhB0
Breach took us out with a great message
A Moist Covid (Elmo)
/in Thunder /QIC: John DeerePAX: Crosby, Dusty, John Deere, Kubota
Warm Up: Mosey to the toddler play area, SSH, Imperial Walkers, Hill Billies, Rev/Fwd Arm Circles.
The Workout: Mosey to first lamp post in the car park…. with a stop off at the shelter for a cheeky 20 cadence Balls.
Lamp post 1: 2xmerkin / 2xPlank Jacks / 2xSquat / 2xSSH
Mosey to next lamp post, Rinse and Repeat +1 Rep every lamp post. Continue to 10.
Rinse and Repeat back down to 2, but change to Diamond Merkin and Mountain Climbers, keep Squats and SSH.
back to shelter: 10 count cadence of Merican Hammers, 10 cadence LBC, 20 cadence LSF, 10 cadence box cutters, 10 cadence Freddy Merc’s
BOAT CANOE, 3 sets of 10 cadence hands taps in boat
Homer to Marge, 10 regular, 5 Right leg up, 5 left leg up.
Mary: Wall Sit with – 10 cadence arms straight, 10 cadence over head clamps –
20 cadence Balls
Wall Sit with – 10 cadence arms straight, 10 cadence over head clamps –
Announcements: Christmas Gig at Bombshell Thursday 1900hrs. Run Club at Bombshell 1830hrs (Deere HC, Dusty SHC)
Prayer: Crosby waiting for bids for gigs to come in, Kubota’s friend family loss, COVID, just remember it is NOT all about you.
2ndF – Tapline, the Hopfly Stout and DNEIP were on point 👍
TBD Rock Slide Suicides
/in AO Post, To Be Determined /QIC: KatnissPAX: Abe, Bondo, Fanny Pack, Forceps, Hollywood, Katniss
FNGs: Welcome Hollywood!
Warm Up: 20 SSH, 20 Seal claps, 20 Imperial Walkers, 20 Hillbillies, 20 Overhead claps, 20 SSH
The Workout: RSS trial and error
Had been planning this workout for awhile but when YHC tried it on his own. some tweaks were needed. So today was the day to refine this workout.
Mosey to the rockpile, select a good push rock was suggested by YHC. John Cusack to the lot behind the fields where there are actually lights.
Push/slide the rock 6 parking spaces
20 Curls for the girls
6 more parking spaces
20 Curls for the girls
15 tricep extentions
6 more parking spaces
repeat + 20 sumo squats
6 more parking spaces
Repeat + 10 overhead presses
push the rock all the way back!
Round 2
Same as above except all excercises became 20 reps and added that you had to run back to starting line and back to rock after you got the rock to each parking spot destination. Feeling tired and maybe a little Christmas spirit elimenated rock push back to starting line.
John Cusack back to rock pile. Fellowship run around the soccer field and headed to Mary.
Last Weeks Caveman
/in AO Post, Captain Caveman!! /QIC: DawgpoundPAX: Dahmer, Dawgpound, Dumbo, Emeril, Foghorn, Pablo, Pikachu, Pumpkin Spice, Quiver, Redenbacher
Yep I forgot to do this last week.The weasel hasn’t shaken me down just yet, but I figure I should record this for history.
This workout was advertised as shoulder light and leg light to heavy. I think it lived up to the advertisement.
EC: Kettlebell swings: Dawgpound, Emeril, Pikachu, Dahmer. Red was a lonely runner
FNGs: Nope
Warm Up:
We did some bounces and some other onnit warm ups. It was a week ago and I don’t plan the workouts. I’m sure we traced a foot once or twice.
The Workout:
Mary:
I cannot remember what we did for Mary. I will have to make sure I do these the day off from now on.
Announcements:
There was an Epic Christmas Party on Thursday
T-Claps (Recognition):
Prayer:
Fanny’s M
187 Wife
The Lorax
/in The Nest /QIC: MartiniPAX: Norm & Martini for EC, Scrapple for the ME
FNGs: Not Today
Warm Up: Norm handled the warm up. YHC was out for a little EC. On his way back he ran into Norm which caused him to change his route and get a little extra, however this also added time. YHC checked the time piece and realized that he was not gong to make it back to the lot before 5:30 – nothing like showing up late for you own Q. With Norm being just a little faster, YHC asked Norm if he would mind beginning the warm up and not wait on me.
There was some stretching, windmills, diasy pickers, impreial squat walkers
The Workout: THE LORAX (as named by Norm)
Station 1 – the parking lot
-5 Home to Marge (IC)
-10 WWII
-15 Freddie Mercury (IC)
-20 LBC (IC)
-20 LBC (IC)
-15 Freddie Mercury (IC)
-10 WWII
-5 Homer to Marge (IC)
Station 2 – Headed for the Trees (hence the name of the workout) that line the driveway
-Lunge Walk between each tree. At tree 1 -1 merkin, tree 2-2 merkins, so on until tree 6
-Turn Around and duck walk back. At tree 1-1 WWII, tree 2-2 WWII, so on until tree 6
Station 3 – to the shelter
-Grab some wall for people’s chair (each PAX counted to 15)
-To the tables for 10 erkins and 10 step ups (L+R=1), 10 low slow flutter
Back the way we came . . .
-10 low slow flutter, 10 step ups, 10 erkins, people’s chair
-back to the trees duck walk w/ WWII, lunge walk w/ merkins
-back to the parking lot 5 Homer to Marge, 10 WWII, 15 Freddie Mercury, 20 LBC
Finished where we started
Mary: Not today – took care of core during the workout
Announcements: Ted Talk with Bacon, Christmas Party Thursday
Prayer: Scrapple’s wife having food surgery on Friday
Simple But Effective
/in Sheepdog /QIC: MartiniPAX: Norm, Shredder & Martini for EC, added Scrapple for the Main Event
FNGs:None
Warm Up: Quick lap around the parking lot and then the usual – SSH, Arm Circles, Good Mornings, Imperial Walkers, Hillbillies, Windmills, Daisy Pickers, Frankensteins
The Workout: Headed to the back of the school for a simple but effective beatdown.
Station 1 – Core
Station 2 – Upper body
Station 3 – Lower Body
Timer was a lap around the track
4 Rounds with exercises changing each round
Back to the front of the school where Shredder went into teaching comatives
Mary: Home to Marge, Freddie Mercury, LBC’s
Announcements: Beer Ruck Saturday, Christmas Party Next Week
T-Claps (Recognition): Scrapple – first workout was Wednesday and this made 3 in a row – way to get after it!
Prayer: All those struggling with everything that is going on. Scrapple took us out
I Can’t See, but I Can Smell!
/in AO Post, Purple Cobra /QIC: Fanny PackPAX: Bobby Dall, Fanny Pack, Full House, Laettner, Lipstick, Oboe, POTS, Tetanus, UTI
A cold morning at the Cobra. Full House commented it was almost sweatshirt weather as he took off for some EC, while YHC was swinging the kettlebell and grimacing at my cold hands. Forgot to bring the bell inside last night. Either way, YHC knew the hands would eventually feel like ice blocks with what we were going to do today. Good amount of mumblechatter along the way today, not sure if that meant too easy or if we were just more 2ndF focused today, but the more you Q, the more you learn things about the workout and PAX…all good things. For instance, I learned today to be more specific about stone choice. High reps, low reps, travel size, etc.
Warm Up: SSH x25, Good Mornings x15, Imperial Walkers x15, Squatted Overhead Claps x15, Annie’s x10, 5 burpees OYO.
The Workout: 9 man Indian run around the back of the Teeter to the base of the big and hated hill. Some squat hold while YHC gave the instructions for upcoming routine. Each round would start in squat hold at the bottom of the hill, sprint up to the top, plank hold for the 6 plus a few seconds more, then an exercise that would increase by 5 reps and also stack over rounds. Sprint back to the bottom of the hill. Started with 5 Boat/Canoes. That’s 1 round. Next round was 5 Boat/Canoes, 10 American Hammers IC. So we did a total of 5 rounds. Last round encompassed 5 Boat/Canoes, 10 American Hammers, 15 WW2, 20 Dying Cockroach, and 25 Merkins. Final move over here was a bear crawl up the hill.
We did a fellowship mosey over the the big red wall behind the shopping center. PAX held a People’s Chair for a 10 ct. per PAX. We then held BTTW for a 10 ct. per PAX. YHC then instructed PAX to grab a couple of the river stones over on the edge of the parking lot, one for each hand. PAX grabbed a variety of sizes, which made YHC realize as the routine went on that the Q should specify a bit more every now and then. All PAX held rocks in their hands for a 50 ct. of lateral raises, followed by a 10 ct. per PAX BTTW. Repeato, except we did front raises with the rocks, followed by 5 ct. BTTW. We then held People’s Chair and did 25 counts of lateral, front, and overhead raises. PAX finished with a 10 ct. per PAX of BTTW.
Over to the Jiffy Lube for some dips and irkins. 15 Dips, 15 Irkins, 20 dips, 20 irkins. It was during this time that an effervescent odor washed through the area courtesy of Lipstick. While Tetanus had moved during irkins to avoid having his eyes poked out by the shrubs, he regretted this decision as he walked directly into the odor trail. Indian run on over to Mary.
Mary: 5 Boat/Canoes, 10 American Hammers IC, 15 WW2’s, 20 Dying Cockroach IC. Have a nice day! Though YHC wanted to end directly on time, Lipstick finished with 25 merkins, either out of sheer determination, a case of OCD with exercise counts, or as penance for gassing us out earlier!
Announcements: Christmas Party Thursday night, 7 Bombshell. Sign-Up/Show-Up.
T-Claps (Recognition): UTI…coming back strong to the Gloom!
Prayer: My M and surgery on Dec. 21st, 187, his M, and family, POTS and his family with the loss of a cousin. Be thankful for your health, reach out to others while you can….you never know the impact a simple conversation or encouragement to someone else can make. YHC took us out.