Beach Bods

/in /QIC:
PAX: ,

Summer is drawing near, right?  There’s at least some chance we’ll be out by the pool or on the beach, right?  Might as well get ready for it even if we’re only seeing ourselves in the mirror or hopelessly trying to show off to the M who, lets face it, hasn’t been impressed for some time.

FNGs:

Not today

Warm Up:

SSH x20

Good Morning x10

Sir Fazio Arm Circles x10 forward/reverse

Frankenstein x10

Imperial Walkers x10

Hillbillies x10

The Workout:

Focus on the torso, that was the name of today’s game. Upper body and abs.  The plan was for more but time is a thing and a thing we ran out towards the end.

Jack Webbs were the starter.  Started with 1:4 and worked up to 10:40

Next was a tabata style ab workout.   We did 6 rounds of each exercise, 40 seconds on and 20 seconds off.  The exercises were:

Low slow flutter

Gas Pumps – start with your legs up in LBC position, lower them down to 6 inches, and then bring them back up

LBCs

Dr. W – This is a “fun” 8 count exercise.  You start on your back with you legs out like you’re doing LSF.  Count 1 and 2 are to open and close them like you’re doing Dolly.  Count three is raising them up to 45° and count 4 is opening them up again like Dolly but higher.  Count 5 and 6 is sitting up and reaching through your legs and then coming back down and lastly counts 7 and 8 are bringing your legs back together and lowering them again.

Crab Crunch – Start in crab position and bring one elbow up to meet the opposite knee.  I made these up and decided I don’t like them, they didn’t seem very effective.  I also typed crap instead of crab each time I tried typing it earlier in this sentance and I think that was my unconscious self trying to tell me what I thought of them.

Mary:

Kind of backwards today.

Squats x20

Lunges x10 IC

Announcements:

RUNE challenge.  This is South Wake baby, of course its a running challenge.  Check the pinned message in the 1stF channel in slack.  Two teams will be drafted by those who put their names in the hat and their collective miles ran during the month of June will determine the winning team.

Prayer:

Continued prayers for Pumpkin Spice and his family as they try to help Sadiq get back on his feet and find a more permanent home. Also prayers for Pumpkin Spice’s new small group that is studying Revelations.  We talked about how that book might be the most popular among non-Christians as its probably the most non-bible like book of them all, what with it being doom and gloom and apocalyptic.   A chance to actually sit and study the book should prove insightful and bring a new appreciation to it.

Almost Twice

/in /QIC:
PAX: ,

I had actually planned this workout two Fridays ago and did half of it solo before logging off to do some yoga.  I thought to revisit it this past Friday but I was solo again and just did a full workout worth of yoga.  Today I was determined to share it with someone.

FNGs:

Almost but not quite

Warm Up:

SSH x20

Windmill x10

Daisy Picker x10

Good Morning x10

Imperial Walker x10

Hillbillies x10

The Workout:

Two Dora’s were planned but not the kind where you partner up.  These were solo, meaning each of us did 100/200/300 reps of each exercise.  We did this by doing 10 sets of 10/20/30 of each exercise.

The first routine was

100 irkins

200 step ups

300 squats

After this we went in to our second routine.  Unfortunately we were only abet to get through 8 rounds so it came out to:

80 lunges

160 LBC

240 SSH

Mary:

We saw her enough during the 2nd Dora

Announcements:

Nothing new.  Check Slack for all the latest

Prayer:

Continued prayers for the young man Sadiq whom Pumpkin Spice has been housing for the past few weeks while trying to find him a permanent home.  Prayers for YHC as I have to lay off more people at work

 

010000

Just another manic…wait, what day is it?

/in /QIC:
PAX: , ,

Another beautiful morning in the garage.  All this working out in there reminds me I really need to sweep it out.  Chill cut planks and chill cut plank jacks this weekend have pieces of mulch and rock stuck in my forearms, possibly forever.  I don’t typically wear gloves when doing this because its a garage floor and not the Possum Trot parking lot but, man, I really need to clean this.

FNGs:

None

Warm Up:

SSH x20

Good Morning x10

Daisy Picker x10

Sir Fazio Arm Circles x10

Seal Claps x10

Imperial Walkers x10

Hillbillies x10

The Workout:

Today was some tabata style work, first focusing on our legs and then on our shoulders/upper body.  We did two rounds of two exercises, 40 seconds on and 20 seconds off, rotating exercises.  For example the first set was squat hold and squat jumps so we did a 40 second squat hold, rest for 20 seconds, AMRAP squat jumps for 40 seconds, rest for 20 seconds, and then repeat that and then move on to the next set.

2x Squat Hold/Squat Jump

2x Star Jump/Sumo Squat

2x Lunge/Reverse Lunge

2x Squat/Speed Skaters

Bolt 45s – did these as a burn out for our legs before moving on

Upper body and shoulder work consisted of:

2x Plank Hold/Merkins

2x Single arm plank (alternating)/wide grip merkins

2x Chill cut plank/Carolina dry dock

2x Air presses/Overhead claps

Mary:

WWII x20

Freddie Mercury x10

Homer to Marge x20

LSF x10

LBC x10

Announcements:

None really.  It’s good to see the 1st F channel in slack alive again as well as reading all the backblasts.  It’s adding some normalcy back in to everything.  Also be on the lookout for virtual races.  Most of the stuff we’ve all registered for has been cancelled but there are lots of virtual options popping up almost daily.

Prayer:

Abe’s wife who has an  interview today

My job and the stress involved in having to do another round of layoffs

Pumpkin Spice’s friend Kathy who lost her battle with cancer on Monday morning.  Pray for their friends and family and especially her husband Allen who has to deal with the loss of his wife.

 

010000

The Deck of Death

/in /QIC:
PAX: ,

Another beautiful day on the inside of my garage.  It was chilly when I first got out there but things heated up quickly.

FNGs: Nope

Warm Up:

Windmill x10

Daisy Picker x10

Frankenstein x10

Butt Kickers x10

Moroccan Night Club x10

Imperial Walker x10

Hillbillies x10

The Workout:

The Deck of Death made another appearance today.  It’s a Containment Area favorite because its easy to set up, is stationary, and can consume most of the time.  It’s not a standard deck (I load it with some extra high value cards) but it makes us work.  Numbers counted for what they were, Jacks were 11, Queens 12, Kings 13, and Aces 14.  Today’s combination was:

Hearts – Chillcut Plank Jacks

Diamonds – Diamond Merkins

Spades – Side Straddle Hops

Clubs – Zebra Butt Kickers

Joker – 5 burpees and shuffle it back in to the deck

Mary:

American Hammer x15

LBC x10

Side crunch LBC x10 each side

Low Slow Flutter x10

Homer to Marge x10

Pickle Pounders x10

Announcements:

Nothing new.  Check Facebook and Slack for anything new.

Prayer:

Continued prayers for Pumpkin Spice and his family as they care for a young man who lost his family due to gun violence. They are searching for another family to take him in on a more permanent basis.

Prayers for all of us as we continue to deal with the stay-at-home orders and the stress of all the kids at home and everything else we’re all dealing with.

 

010000

Habits – Keep ’em going strong

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

Containment Area has offered a decent alternative to our traditional AOs.  If you are part of F3, really good chance you definitely prefer meeting up with a group at an AO in the gloom over the idea of being solo in your garage or bonus room and part of a zoom video meeting (after all, who needs any more of those in their day anyway?)  That said, I really appreciate the chance to see and connect with some guys who I know will hold me accountable and bring a strong workout every time.  I am getting really tired of running alone.  This was my first time taking the Q and I was happy to do it given 16-Bit, who has been doing a great job leading day after day, has been looking for a well-deserved break.  I posted a preblast letting everyone know we would be doing more cardio including some jog in place work.  Hit the garage at 520 (skipped EC) and fired up the laptop.  Redenbacher, who had reached out the day before, was already joined.  Doc soon followed, 187 and then right at the start Norm.  I was actually pretty excited to try this one out.  Not easy leading remote and not having the option of going on the jog and mosey.  Wanted to get the heart rate up, build a sweat and get some steps on the Garmin.

FNGs: nope
Warm Up: we did, some of the usuals Good Mornings, Daisy Pickers, Windmills, Imperial Walkers/Hillbillies, Sir Fazios
The Workout: We did 3 sets of a series that included:  4 mins jog in place alternating every 30 secs between an easy jog and a sprint, so 4 intervals of strong push.  Shoulder work with arms out for 10 count, keep em up whole time and shift to fazios, hold, seal claps, hold, overhead claps, hold again then recover.  Next was SSH ICx20 followed immediately by 10 merkins (I did a Goggins workout a couple weeks ago and this was what he did for like an hour straight – SSHs for mins on end, then push ups, then repeat time and time again).  We did the SSH/merkins for 3 rounds so 30 merkins total.  We did this entire routine 3 times with a bonus SSH/merkin at the end to round up the merkins to 100.
Mary: Quick 2 sets of LBCs to Six Inch Hold to Low Slow Flutters
Announcements: Check and post to slack, we don’t do announcements on Containment Area to avoid the typical conference call cliches of talking over each other
T-Claps (Recognition): 16-Bit for taking Q on this AO so many days in a row
Prayer: YHC shared a message about paying attention to our habits – keep up the good ones and avoid the bad.  Reach out to family/friends too.  Took a 10 count silent for any unspoken and YHC took us out.

Great to see you guys this morning and honor to lead.  Always appreciate willingness to try different things and patience to know they might not go perfectly as planned.

Coupons in Containment Area

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

FNGs: none

Warm Up:  Woke up with less than 4 hrs of sleep, restless night.  I’ll pay for it today.  Got in the garage and backed out M’s car.  Set up my coupons:  I had a cinder block and 20-25 LB dumbbells.  Pre-blast requested PAX to bring a rock.  Individual PAX asked if they could substitute – sure.  Weather was in the mid 40s outside the garage; it was over 60 inside.  Initially closed the garage door and then opened it back up.  It got hot after the warmup.  Exercises included, good am, Daisy Pickers, Don Quixote, Fazio am circles (F/B), overhead claps, seal claps, hillbillies, Imperial Walkers, and Side straddle hops.

The Workout:  The idea was simple:  conduct three different exercises using your coupon.  Initially 5 cc for each exercise.  Increase to 10 cc.  Then ladder down back to 5 cc completing the first set of exercises.  Funny things happen when you are Qing on-line:  forgetting  counts, forgetting order of exercises, etc.  I missed not hearing the PAX calling out numbers and sometimes the loudness of PAX; this is very motivational when you are live/in person.  THIS IS NOT AS EASY AS IT LOOKS – Q ing ON-LINE!  Watch the video.  Also, trying to remember what we did without looking at the video.

1st round:  curls for the girls, rut-rows, goblet squats

2nd round:  Tricep curls, upright rows, alternating lunges

3rd round: from your six – chest presses, skull crushers, straight arm curls

4th round: slap rock from plank/butt in air (OMG my plank sucked), toe taps, ground pounders

5th round: midget love handles, wonder bras, jump up and over rocks (sorry for the crazy count)

Mary:  From your six, 10 count exercises:

Hello Dolly, Homer to Marge, 6 inches, Leg ups from bridge (L, R), chill cut planks (again butt too high), pickle pounders, yoga moves (downward dog, runners, warrior, pigeon, various stretching while coming up)

Announcements:  See Slack/FB

T-Claps (Recognition):  Holy poop – Q via internet is hard work – Hats off to 16 bit who did 5-6 Containment Qs in a row last week.

Prayer:  Unspoken.  Those impacted by COVID-19.

 

An honor to lead you all.  -Dauber

 

Tried to copy/paste link to the\is recorded Zoom…unable at this time

Battling the stuff!!

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

FNGs:NA
Warm Up:10 pax’s up and at it this morning to find room in their garage and workout.  If you were there and I didn’t see you I apologize for leaving you out.
SSH, good mornings, fazio arm circles, hillbillies imperial walkers
The Workout:

3 sets – 20 swings, 10 lunges each side, bent over rows

3 sets – 20 sumo squats, 10 press each side, 20 ic count figure 8s

3 sets- 20 side bends, 10 side lunges each side, 20 triceps

10 one leg dead lift each side

20 ICAmerican hammers

20 IC Lsf

Mary:She was sleeping!
Announcements:see slack
T-Claps (Recognition): 16 bit for getting AO containment setup and all the pax’s continuing to get at it while stuck at home!!!
Prayer: we can take the time to enjoy this slow pace and family time. Guidance for all Americans on how to be safe and do their part to slow the virus.  All the medical workers on front line

It’s Friday, Friday. Gotta Get Down On Friday

/in /QIC:
PAX: , ,

In the immortal words of Rebecca Black:

Yesterday was Thursday, Thursday
Today it is Friday, Friday
We-we-we so excited
We so excited
We gonna have a ball today

I’ve really felt lucky this week to Q all these online virtual workout.  It’s been really fun and I’ve really enjoyed every part of it.  Creating the beat downs that involve really not gong anywhere has been an exciting challenge and was something that I honestly never thought I’d be able to pull off, let alone 6 of them.  It has really helped me push myself in trying create something challenging while also not terribly boring.  Listening to me count cadence in an empty garage has to be torture enough that I feel obligated to try to bring a decent workout.  It was an outstanding week. That being said, man can I not wait to sleep in tomorrow.  And I don’t even mean real sleeping in, just sleeping until the kids eventually wake me up.

I had a really good workout planed.  Had it all typed up and ready to go.  Hit save and….nothing.  Textpad froze on me.  I lost the whole thing and it was midnight.  $#!7.  Now what?  I tried to recreate it from memory.  I feel like I got close but I know I forgot some good stuff.  My order wasn’t quite the same either.  Oh well, we’ll never know how much better it might have been.

FNGs:

Still no one

Warm Up:

SSH x20 IC

Good Morning x10 IC

Daisy Pickers x10 IC

Windmill x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

For today I tried to hit most of the major muscle groups and tried to not have to repeat.

Goofballs
Squats
Zombie crunch – LBC with legs to the side
Merkins
Bat Wings
5 burpees
Lunges
Hand Release Merkins
Windshield Wipers
Scorpion dry docks – carolina dry docks with one leg up
Back plank
5 burpees
Step ups
Wide grip merkins
Turkish get ups
Cooler – Hold side plank and bring one leg up and then back down then knee up to your chest and then back down.
Groiners
5 burpees
Gas pump – Start with you legs up in LBC position, then extend out to a 6″ position and back up.  That’s 1.
Jack Webbs
Reverse lunge
Mountain climbers
Zebra butt-kicks – Start in standard plank and then, with one leg, pull in and then kick upwards, like you’re a zebra kicking a lion in the face.
5 burpees

Once that whole circuit was done we did some irkins, dirkins, and dips finished off with some fast paced toe taps on an object.  We were on for 30 seconds, off for 10, on for 30, etc.  I think we did 4 rounds of it.

Mary:

American Hammer x15 IC

Reverse LBC x10

Low slow flutter x10

Box cutter x10

Homer to Marge x10

Announcements:

We’re all now officially on lockdown.  Traditional AOs are currently on hold due to the stay-at-home order issued by Wake County.  This AO is now on the Q Sheet so feel free to throw your name in the hat and Q  one.

Prayer:

All of us, going through all of this.  It’s been a challenge, and will continue to be, but we’re all doing the best thing we can to help out.  Stay strong and reach out to your brothers if you need anything.

 

010000

Leg Day

/in /QIC:
PAX: , , ,

It was a record day at Containment Area this morning with two PAX on the live steam working out along side me.  With the previous two days being very upper body focused I decided today would be a day for legs.  If I could make my legs hurt half as much as my chest was hurting then I would have felt accomplished.

FNGs: None

Warm Up:

SSH x20 IC

Squatted Moroccan Nighclubs x10 IC

Windmill x10 IC

Sir Fazio Arm Cirlces x10 IC forward and reverse

Alternating Toe Touches x10 IC

Daisy Pickers x10 IC

Butt Kickers x10 IC

The Workout:

The structure of this workout wasn’t too dissimilar from yesterday’s.  I had a set of leg exercises to do, followed by some rest which was really just working other muscle groups, and then repeating back through it.  I had a few routines for the end in case we had extra time.

The leg routine went as such:

Bolt 45s.  Much like yesterday’s Colt 45s but with squats.  We did 15 squats to the halfway point, then 15 from halfway to all the way down, and then 15 full squats.

Lunges x10 each leg

No Surrender x10

Air Squared x10 IC – Basically it’s a wall sit but without the wall, so you’re just holding squat, while doing overhead claps in cadence

Al Gore x10 IC

Apolo Ohno x10 IC

Box Jumps x10

Slow Squats x10 – Down slowly on the 1, 2, 3 count and then come back up on the 4

Monkey Humpers x10

To take a break we worked in some shoulder work:

Plank routine – Started by holding normal plank for a silent count, then brought our hands together for a diamond plank, back out to standard plank, then to wide grip plank, then back to standard plank.  About 30-45 seconds total.

Air presses x10 IC

Plank routine

Air presses x10 IC

After the shoulder work we rinsed and repeated it all.  This got us to around the 30 minute mark.

The last routine we did was something I found on  the exicon called Sleep Walkers 1 2 3.  We started with 1 squat, 2 toe touches with each leg, and 3 lunges. The second set was 2, 4, 6 and then 3, 6, 9 and so forth until we were at 10, 20, and 30.  This took a lot longer than I was anticipating and brought us to the 45 minute mark.

Mary:

OYO today.  Out of respect for PAX’s time I didn’t want to keep them past time.  I read the list of exercises I was planning on doing for Mary and told them they could do them on their own if they wanted.

Announcements:

None this morning but between then and now Wake County has issued the stay-at-home order.  We all know about it by this point, I’d hope.  Tomorrow morning will be the last day for outdoor AOs.  This AO has been added to the Q Sheet and we’ve already got one HIM signed up to Q on Monday.  Let’s share the love and get creative with our workouts.

T-Claps (Recognition):

H1N1 has consistantly been watching the videos of the live feeds later at night and getting his work in.  He thanks me but, really, thank you brother.  It’s you guys that are the driving force behind me doing this.  I’m glad it’s been helpful and am hopeful it’ll continue to be in the coming weeks.

Prayer:

All of our healthcare workers that are out there fighting  the good fight.  They’re running low on protective gear so pray that they get all they need.

 

Lets finish this week off strong tomorrow.  I’m up for the 5 pack Q!  I’m also really looking forward to sleeping in on Saturday.  See you in the virtual gloom.

 

010000

Rock Crabs

/in /QIC:
PAX: , ,

YHC pre-blasted to have something heavy on hand because we’d be doing some “rock” work.  Also decided to throw in several exercises in the crab position.

FNGs: Nope

Warm Up:

Standard merkin x10

SSH x20 IC

Nancy Kerigan x10 IC forward and reverse

Frankensteins x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

This whole routine was performed three times with our “rocks” –

Colt 45 (15 curls from the bottom to half way, 15 from half way to the top, 15 full curls)

Elf on a shelf x10 IC.  For these you start with your “rock” beside you.  Pick it up and lift it as far above your head as you can reach and then put it back down beside you on the other side.  Done in cadence it was one up, two down to the other side, three up, four back to original location.

Triceps curls x10 IC

Ground Pouders x10 IC

Bus Drivers x10 IC

Halo x10 forward and reverse

Goblet Squats x10

Deadlifts x10

Rut-rows x10

Then came the crabs.  Most of these were also done with our weights.  On the last exercise I quickly found that having the weight there would have been bad news for any future pickle pounders, so YHC quickly modified.

Crab cakes x10 IC

Crab humpers x10 IC

Crab jacks x10 IC

 

Once all three sets were complete we did some plank work.  We started with a standard plank and alternated raising our arms.  From there we did Catalina Wine Mixers followed by mountain climbers and finally plank jacks.

Finished up with some runners stretch and pigeon pose.

Mary:

American Hammer x10 IC

ABC’s

Box Cutters x10 IC

LBC x10

Announcements:

Nothing new to announce.

Prayer:

For all PAX dealing with the craziness in their houses right now if they have kids.  Even if not, when was the last time you spent this much time with your M?  Prayers also for all of our medical staff out there fighting the good fight.

 

Thanks for everyone that has been watching the stream, either during or after.  I honestly can’t wait until I get to see you all out in the gloom again.  Tonight we had a photographer come to the house to do porch photos where she stood on the sidewalk and we stood on our front porch.  We had everyone dress up in something that represented something they were missing.  My son wore his baseball uniform, one of my daughters was in her girl scouts uniform, my wife in her junior women’s club shirt.  I had on an F3 shirt.  I miss seeing your sweaty, gross, ugly (not you Dauber) faces and I can’t wait to get out there just in time for it to heat up and hate smelling you all at COT.  Stay safe.

 

010000