FNGs: No
Warm Up: SSH, Willy Mays, Daisy Pickers, Sir Fazio, Seal Claps
The Workout: 7’s in the parking lot – Doubled up burpees on both ends…lol
Simple stuff today. Set up stations under the covered picnic table area: People’s chair, balls to the wall, curls for girls w/dumbbells, WWII, standard merkin, Squats w/30lb ruck, alternating shoulder raises w/dumbbells.
The timer was my homemade Quadzilla tire sled pull. PAX chose a station to start in and the tire puller ran to the playground sign and back, at which time all PAX would rotate. We got two full rounds in.
Mary: YHC called box cutters then opened it for popcorn: Freddy Mercury, reverse boxcutters, some goofy but difficult thing Pikachu called, low slow flutters…I don’t remember the rest.
Announcements: Trash pick up and backpack donation that Abe is collecting for
T-Claps (Recognition): YHC share with the group that today is his 4-year sobriety anniversary. In his old age, he’s not big on most anniversaries, traditional ceremonies and the like, but this one is different. A time for reflection, praise and the sincerest of gratitude.
Prayer: The usual
Give Yourself Goosebumps!
/in The Nest /QIC: GamecockPAX: Finkle, Gamecock, H1N1
FNGs: None
Warm Up: Warm-o-Rama
The Workout: Choose your own adventure! 25 spots were marked in chalk on the parking lot. Each spot has a mystery exercise and the PAX chose which direction and number they would move to next. We continued until you hit a ‘GOOSEBUMPS’ which triggered 10 burpees and an end to that path. Goals was to find the mystery number that had the ‘good ending’. We had time after finding the ending to complete all exercise markers.
Mary: Ab exercises throughout the workout
Announcements: Clean up
T-Claps (Recognition): H1N1 for hitting all the goosebumps
Prayer: Safety for children as they travel and have events away from home. Kristin (Gamecock’s daycare) health and fathers’ failing health.
Roaming Yoga in a Thunder/Lightning Storm
/in Cletus /QIC: WoodyPAX: Moose, Woody
I wasn’t exactly raring to go today. Signed up to Q last minute the night before because, who know why. No plan, but feeling like I needed a recovery sort of routine after this week, so I had a general idea of a slow mosey around the track with yoga stops along the way. I know very little yoga so I wasn’t sure how this would go, but it actually went well, accomplishing just what I was looking for and pretty spot on with timing.
Rolling up to Cletus, the dark morning sky was flashing lightning in the distance, didn’t think much of it, but soon it just opened up and poured buckets on us. It was awesome.
The Workout: Slow mosey walk, not run, around the track, stopping at each corner to attempt some yoga poses. Each stop began with downward dog then progressed into: runner’s pose, crescent pose, warrior, warrior 2(?).
I learned that Moose is alarmingly, and comically inflexible.
We completed two laps around the track, then joined Crazy Ivan for COT.
Building the Pyramid
/in Cletus /QIC: BleederPAX: @bestinshow, @brakeblock (F3-Shelby), Bleeder, Clunker, Stickers, Woody
FNGs: None
Warm Up: Grabbed some coupons from the back of Q’s car and carried them to the lot behind Hunt Center. Warmup OYO
The Workout: PAX worked OYO to complete a pyramid, 100 reps per level, building lap after completing each layer. Thats it.
Mary: Popcorn around the horn. @jellybeans, @nemo, @wildturkey and @brexit joined for Mary + COT
Announcements: 3-alarm Q sheet
Prayer: Injured PAX + those we haven’t seen much recently, @brexit had a HR exam with a 49% pass rate ,@wildturkey prayed for self control for @brexit to not make ‘That’s What She Said’ jokes about it being hard during the test…. joke was not his best…
Leg Day at Disney
/in Disney /QIC: WoodyPAX: Bondo, Gizmo, Stickers, Woody
Warm Up: SSH, Frankenstein, Hillbilly/and or Imperial Walkers, I dunno…Willy Mays Hays, standing quad stretch
The Workout:
This worked out really well, time-wise. Beat the legs down with two leg sets, then a recovery mosey around the parking lot w/merkins, repeat-o. These may have F3 names, but whatever:
Mary: LBC, Toe Taps…maybe something else.
Prayer: Gizmo’s M is pregnant with their third child, expected December/January!
We even got 1.99 miles in
/in Downtown Train /QIC: Pumpkin SpicePAX: Batboy, Best In Show, Clunker, Hasselhoff, Stickers
FNGs: None
Warm up: Mosey to The Block garage. High Knees, Butt Kick, Side shuffle. SSH, GM, Arm Circles, Claps, Daisy Pickers.
The Workout:
5 rounds. PAX shared the count.
10 inverted rows
20 LBC (in cadence)
30 Squats
Mosey to Block Amphitheater
10 Derkins
20 Boat/Canoe
30 Step Ups
Mosey to Block Garage
Mosey back to the flag
Mary – a few stretches
Got 1.99 miles in.
Announcements: 2nd F Friday lunch
T-Claps (Recognition):
Prayer: Best in Show’s mom and mother-in-law’s health; Hasselhoff’s friend lost his father
7.8.23 Ground Pounder Drip Cream
/in Ground Pounder /QIC: ForcepsPAX: Forceps, Gump, Motor Boatin', Shooting Blanks
FNGs: None
Warm Up: 10x3ct each Good Mornings, Willie Mays Hays, Daisy Pickers, Side Straddle Hops, Sir Fozio Arm Circles (forward and back),
The Workout: Two rounds of rocks (Curls for the Girls, Overhead Tri, Rut Rows, Wonder Bras, Ground Pounders.
Moved over to the restroom hut for 2 sets of 10 count down the line – Preachers Chair and BTW followed by Ascending Testicles.
PAX mosey to Disk Golf #2 and #3.
10×3 ct Squats then each HIM had two throws each. Mosey to furthest disk till complete. Alternated between SSH and Merkins between throws.
Mary: 5 sets of Abs: 10x3ct LBCs, LSF, Freddie Mercuries, Box Cutters and Angle Taps
Announcements: HSHM sign up still available 5K option available.
Prayer: For travel and job search
TABATA SHOULDERS IT IS!
/in Crazy Ivan /QIC: Pumpkin SpicePAX: @Abacus the OG, Clunker, Cousin IT, Dahmer, Dauber, Red Light District
FNGs: None
Warm Up: The bounce, spinal rotations, good mornings, SSH, arm circles, claps.
The Workout:
Tabata 45 sec on:15 rest; At halfway mark switch to 2nd exercise.
ROUND ONE : 4X4 MINUTES
KB CURLS/TRICEPS
HALOS/FIGURE EIGHTS
SHOULDER PRESS R/L
SWINGS
REPEAT
Short lap around parking lot
ROUND TWO: 3X4 MINUTES
WONDER BRA/GOBLET SQUAT
RENIGADE ROW R/L
KB SNATCH R/L
MERKIN ON THE BELL R/L
REPEAT
Mary: Around the circle abs – LBC, Australian Snow Angels, Box Cutters, Pickle Pounders, a few broga stretches.
Announcements: Sign up to Q this summer!
T-Claps (Recognition): None
Prayer: Clunker’s in-law moving to assisted living; Dahmer’s friend who lost his job – really struggling; Dauber’s mom full recovery back injury. Rest from your work this weekend men! Love your friends and family well!
Irrelevant bug facts and a Personal Anniversary
/in Cletus /QIC: WoodyPAX: Abe, Bleeder, BnB, Dumbo, Moose, Pikachu, Woody
FNGs: No
Warm Up: SSH, Willy Mays, Daisy Pickers, Sir Fazio, Seal Claps
The Workout: 7’s in the parking lot – Doubled up burpees on both ends…lol
Simple stuff today. Set up stations under the covered picnic table area: People’s chair, balls to the wall, curls for girls w/dumbbells, WWII, standard merkin, Squats w/30lb ruck, alternating shoulder raises w/dumbbells.
The timer was my homemade Quadzilla tire sled pull. PAX chose a station to start in and the tire puller ran to the playground sign and back, at which time all PAX would rotate. We got two full rounds in.
Mary: YHC called box cutters then opened it for popcorn: Freddy Mercury, reverse boxcutters, some goofy but difficult thing Pikachu called, low slow flutters…I don’t remember the rest.
Announcements: Trash pick up and backpack donation that Abe is collecting for
T-Claps (Recognition): YHC share with the group that today is his 4-year sobriety anniversary. In his old age, he’s not big on most anniversaries, traditional ceremonies and the like, but this one is different. A time for reflection, praise and the sincerest of gratitude.
Prayer: The usual
Sandbagging Sons of Baptists!
/in AO Post /QIC: CancunPAX: BnB, Boss Hog, Cancun, Pumpkin Spice
FNGs: None
Warm Up: jog in place, good mornings.
The Workout: Yours truly dropped an 80lb sandbag .8ish miles from the AO. After warm-ups we moseyed to the bag. Did an Indian Run style sandbag toss. Everyone ran in place, person in front threw the bag however they chose and then went to the back of the line. Rinse and repeat.
Half way through I added a pushup on the bag before each throw just to make things more spicy.
Ended with eight 8 count man-makers and some Broga
Mary: Lol No.
Announcements: 3rd F backpack collection.
T-Claps (Recognition):
Prayer: BnB and family can find a home church.
X Marks the Spot at the Nest
/in The Nest /QIC: FinklePAX: @K I T T Y L I T T R, Finkle, Flair, Gamecock, H1N1, Particle Board
PAX: @Finkle, @Gamecock, @H1N1, @Particle Board, @K I T T Y L I T T R, @flair
Warm-up: We got the party started with some Hillbillies and Imperial Walkers in cadence, followed by some good morning’s, and downward dog in to chaturanga updogs.
Main Event: We played a favorite game of X-Marks the spot. We started off with 20 SSH in cadence at the ends of the X and once we came to our intersection of Ennis St and Raleigh St we stopped and did 10 merkins. Once all four parts were complete we changed up the exercises to squats on the ends and sumo squats at the intersection. Got in about 2.5 miles standard.
Mary: Not today, ran out of time.
COT: @K I T T Y L I T T R: shared updates on adoption process, @H1N1: shared parenting woes for his son @Messi needing wisdom for upcoming decisions, @Finkle: prayers for oldest 2.0 who is in Guatemala working with kids and single moms.