Don’t you guys want to workout at 1pm?

/in /QIC:
PAX: , , , , , , , , , ,

10 PAX at the start of Captain Caveman which is a bit more than typical.  Threats of rain or potential Nest cancellation might have pushed a few more over to our covered workout.
FNG showed up on time.  Thanks to Chaps for bringing him out.   His second FNG in 2 weeks.  Josh was curious why we worked out so early instead of 1pm.  @Pikachu gave him the details.   As we started warming up our 11th PAX decided to show up as Lipstick rolled into his first steel mace workout.  10 Burpees for everyone for his tardiness.

 

FNGs: Josh Powell AKA Kool Aid.  More on that to come in the announcements

Warm Up:  Foot trace, hip stretches, shoulder stretches, jog to end of parking garage and back

The Workout:

20 pushups on mace ball held in left hand
20 ballistic curls
20 shoulder tosses OR shoulder presses
20 tricep extensions
Run with mace to other end of garage

20 pushups on mace ball held in right hand
20 ballistic curls
20 shoulder tosses OR shoulder presses
20 tricep extensions
Run with mace to other end of garage

10 clap merkins or normal merkins

2 burpees/2 squat thrusters
run to end of garage and back
4 burpees/4 squat thrusters
run to end of garage and back
6 burpees/6 squat thrusters
run to end of garage and back
8 burpees/8 squat thrusters
run to end of garage and back
10 burpess/10 squat thrusters
run to end of garage and back
8 burpees/8 squat thrusters
run to end of garage and back
6 burpees/6 squat thrusters
run to end of garage and back
4 burpees/4 squat thrusters
run to end of garage and back
Last round best round
2 burpees/2 squat thrusters
run to end of garage and back

 


Mary:
20 Russian canoe touches
20 90 degree toe touches left side/right side
15 overhead obliques right side/15 overhead obliques left side
Midget love handles
10 overhead obliques left side/10 overhead obliques right side
10 90 degree toe touches left side/right side
8 Russian canoe touches

8 minutes of stretching exercises


Announcements:

As we made our way around COT and got to our FNG he said his name, age and then said Green Tea.  We asked why he said Green Tea and he said he thought we were all naming our favorite drink.  Must have heard Pumpkin Spices F3 name only because there were no other drink names at the workout.   We asked the usual FNG questions and even though his first concert was Duran Duran we couldn’t come up with an appropriate name.   @Dumbo brought it back to Green Tea, which led to Macha for Macha Tea and continued to evolve from there until Dumbo said Kool Aid.  So welcome Kool Aid to F3.   I think he got his moneys worth as he was looking a bit pale and tired at the end and was sitting while everyone else stood.

Mulch sign up – if you haven’t done it yet give it a shot!

Co-Q Duel weeks begin next week – All AOs closed except for the featured AOs listed. Go post somewhere you don’t go very often! See Slack or Facebook for details


T-Claps (Recognition):

Prayer:

Kevin and Saddiq and for Josh’s family as the welcome a new baby

There was an Axe but it wasn’t used

/in /QIC:
PAX: , , , , , , , , ,

EC: Dawgpound, Cowboy, Katniss, Red, Emeril
FNGs: Nope
Warm Up:

Circled up at the top of the parking deck.

Foot Trace
Tootsie Rolls
Hip Barrels
Spinal Twist
Shoulder Shrug
Neck Stretch

The Workout:

10 Reps Bow Draw to the Side Each Side
10 Reps Uppercut Each side
10 Reps Squats switches
5 Reps Bow Draw to the front. Each Arm
5 Reps Uppercut with Lunge each side
5 Reps Lunges to Squat Switches. Each leg

Did the Onnit game workout. 45 seconds work 15 seconds of rest. If you finish early increase the number of reps by 2. Start at 4 total for each exercise. If you take longer then 45 seconds decrease the number of reps by 2.

Bow Draw Series
Uppercut Series
Squat Series

Mary:

Onnit 6 minute abs – Up to 6 minutes or 30 rounds. No stop keep ongoing
10 Second Plank
10 Second Plank knees to Elbows – Nice and Slow
10 Seconds Mountain Climbers – Nice and Slow
20 Seconds Situps Hug your knees
20 Second Bicycle nice and slow
20 Seconds Russian Twist
20 Seconds Bowl

Announcements:

Mulch Sign Up

T-Claps (Recognition):
Prayer:

Unspoken prayers

Is that a Sledgehammer? No it’s an Axe.

/in /QIC:
PAX: , , , , , , ,

As we all gathered up we noticed Pumpkin Spice had an odd-looking mace. First I thought it was a sledgehammer which is a great substitute for a mace. In reality, it turned out it was an Axe with something duct-taped around its head. Safety first all. Well for us it was good enough. It was also time to start the workout. We chalked up, which didn’t last long and started the warm-up.

EC: Dawgpound, Emeril, Cowboy, Katniss
FNGs: None
Warm Up:

Circled up at the top of the parking deck:
Bounce
Foot Trace
Tootsie Roll
Hips in a Barrel
Spinal Rotation
Ear to Shoulder
Neck Turn

The Workout:
It was time to have a workout with the mace where we didn’t standstill. Though there is only a certain number of ways to move with the steel mace. What better way than lunges. We started out lunge walking from the parking deck to Sir Walter Coffee. The mace head would go into the hand of the leg that was forward.

Circled up at Sir Walter Coffee:
20 Long Lever Deadlift Row (10 Each Side)
20 Lateral Lunge with a Ballistic Curl
20 Lunge Paddle Swings

Next, we did Uppercuts as we walked to the elevator entrance of the building,

Circled up for the following:

20 Legs to mace with the mace overhead
10 Canoes
20 Low slow flutter with the mace overhead

Uppercuts to Osha

Circled up at Osha:
20 Long Lever Deadlift Row (10 Each Side)
20 Lateral Lunge with a Ballistic Curl
20 Lunge Paddle Swings

Lunge walk down to the corner of the parking deck

20 Legs to mace with the mace overhead
10 Canoes
20 Low slow flutter with the mace overhead

John Cussack with the Mace to the far corner

20 Bow Draws
20 Grave Diggers
10 Death Marches (Lunge forward, Lunge Backward, Squat)

Mary:

Circled Up for Mary:
20 in cadence Homer to Marge
20 Supermans

Announcements:
Mulch Project

T-Claps (Recognition):
Prayer:

Bondo’s co-worker Matt is doing better
Siddiqui as he is determining his path forward.

What’s this Steel mace thingy?

/in /QIC:
PAX: , , , ,

I was excited for I have been wanting to share a steel mace workout with my brothers for quite some time. I hoping this becomes a thing for I need more than one day to pick heavy things up and sit them back down.

The workouts are going to go over the exercises until folks get familiar with the steel mace.

Post EC: Dawgpound (I was barely moving), Dumbo and Emeril
FNGs: None
Warm Up:

We bounced like we were in onnit
Foot traces
Tootsie roles
A barrel full of hips
Spinal Twist
Shoulder ringers
Ear to Shoulder

The Workout:

Classroom

Curtsy Squat — Weight on Leg that is still
    Back Kickstand Squat
    Curtsy Squat
    Curtsy Squat Side Lung
Bow Draw
    Side
    Front
    Back
Rotational Bent Over Row — Weight on side of the hinge
    Single High hinge
    Rotating Single High Hinge
    Straight Arm High hinge
Upper Cut
    Standing
    Battle Lunge (reverse)
    Battle Front Lunge Press (reverse to forward lunge)
Death March
    Switch Squat
    Switch Squat to Forward Lunge
    Forward Lunge Back Lunge Squat

The workout:

4 Rounds of 5 exercises. 45 seconds on 15 seconds off. We went from Curtsy Squats to Upper Cut, to Bow draw to Rotational bent over row to Death March

Mary:

Downward dog into Runners pose with a twist
Downward dog into Pigeon with rotation and sleeping pigeon
Leg out in front stretch

Announcements:
Mulch
Steel maces are at Play it Again sports Cary if you want to pick one up.

T-Claps (Recognition):
Dumbo, Pablo, Emeril and Pikachu for joining me with my new favorite toy
Prayer:
All those with addiction
All those dealing with these crazy times.