Tag Archive for: Bobby Dall

Do that on your own time

/in , /by

FNGs:none
Warm Up: good mornings, windmills, bat wings
The Workout: Pax Indian ran along a path from the hill to no where to the greenway to nowhere with a total of 4 stops – hill, loading dock at HT, Wells Fargo and greenway. We traveled down and back rolling the dice 2x at every stop. 5 bonus burpees for doubles.

We were only supposed to do the double 5x but got 6. I corrected my mistake on the 7th which started the mumble chatter. YHC quickly ended that letting the PAX know they could do whatever they wanted at 6:15 but until that time I’d continue calling the shots. That EC run to end our Rune might have added some salt to the comment…

Mary: homer to Marge, low slow flutter
Announcements: mulch. July 4th workout (earlier today since I’m so late with this BB)
T-Claps (Recognition): all those that RUINED their legs this month
Prayer: addiction and recovery, front line workers

A Woman’s Dream

/in /by

YHC celebrated his 3 year anniversary with a modified version of the 1776 workout. My first workout was a convergence in Carpex for the 1776 and I split the workout with a friend. I’ve made it a point to Q this workout the past few years with some slight mods. This year proved no different and maybe the hardest yet.

Group started with an Indian run for about the first 5 miles. Lots of looks from people out walking. Best comment goes to a group a women running. we shirtless pax doing hillbillies is apparently a woman’s dream. Wait til they see our pickle pounders.

FNGs: none
Warm Up: Pledge of Allegiance
The Workout: 7.4 mile run with the following exercises done to 100 reps. We would run and stop and do 2 exercises to 50 and then run again.

Imperial Walkers, Plank Jacks, Rock curls, squats, LBCs, overhead claps, side straddle hops, lunges, star jumps, American hammers,, mountain climbers, hillbillies, merkins, stepups, rock row, WWII, Moroccan nightclubs

Mary: 76 Burpees
Announcements: bass lake mulch sign up
T-Claps (Recognition): all that completed
Prayer: fumunga’s friend, our country

Tweedle Dee and Tweedle Dum Takeover

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The mouse was away so two of the misfits from Alice in Wonderland were in charge. Tweedle Dee and Tweddle Dum grab the reigns.

FNGs: None today
Warm Up:

Got into an Indian run to head to the warm-up location. As we proceeded on the run we noticed the current pathway was roped off. This resulted us in turning around and running pass the abyss. This turned out to be a good thing. We were able to check out the wait time. Only 5 minutes. What a great day this was going to be.

Made it to the parking lot on the other side of the baseball field.

25 Side Straddle Hops
Bat Wing With Randy’s
Fazio Arm Circles forward
Fazio Arm Circles backward
Seal Claps
Overhead Claps
Randy’s
Good Mornings

It was time to get back in the Indian Run and head to the abyss. We were concern that the wait time was increasing. The queue for the abyss is nothing like the queue for Peter Pan’s flight. So we had to hurry.

The Workout:

We split up into two groups. Group one started with the exercises up top and the other group went down the stairs first.

Up top, we did 10 absolutions. At the bottom, we did 5 Prisoner Squat Get Up Jump Squats. Each pax did 2 rounds at the abyss. LBCs were done while waiting on the six.

Now it was up for Tweedle Dee to take over. We all got into the Indian Run to hit up a new ride “The Tilta World”.

Pax found a partner for some bear crawl dora. Each group went to a small island. As one pax bear crawled around the island the other pax did the exercises. 100 Merkins, 200 LBC, 300 Squats.

As pax were riding “The Tilta World” Tweedle Dum received notification that the abyss was up to a 40-minute wait. This meant we wouldn’t get to ride it again today. Though as we proceeded with 15 minutes to go Tweedle Dum got a notification that 13 Fast Passes just opened up. We grabbed them and Indian Run to the abyss.

Once back at the abyss we did the same exact ride as before.

Up top, we did 10 absolutions. At the bottom, we did 5 Prisoner Squat Get Up Jump Squats. Each pax did 2 rounds at the abyss. LBCs were done while waiting on the six.

This time coming up the stairs was a lot harder than the first time. The PGUSJs did not make getting up the steps any easier.

After this was all done we headed back to the starting point.

Mary:

Tweedle Dee took over with Mary.

Homer to Marges South Wake style was done.
Big Boy Situps
Have a Nice Day

Announcements:

Sign up for Bass Lake. 2.3 miles to go.

T-Claps (Recognition):

Prayer:
Praises to Flojo’s wife for finding a job
All addicts struggling.

…but I would WEAR a shirt today!

/in /by

Lots of questions from the pax as we gathered in the gloom this morning at the Teeter. “Will I need gloves?” “Will we be doing lots of bear crawls?” “Will we do a lot of ground work?” Turns out we did, so YHC was glad he told Dawgpound to keep his shirt on as he was going to attempt to do the workout shirtless. Since it was a last minute move, he joined the gloom circle with a “half shirt”…nips out and all. Pax joked that F3 Southwake needs a new style shirt order. We agreed a bare pecs shirt would be stylish with just a rectangle cutout for the upper chest area. Anyways… we were off. Mixed signal workout from pax today. Lots of mumblechatter, but also many comments from pax that said they wished they hadn’t run EC.

ECers: Pablo, Dumbo, Emeril, Dawgpound, Dahmer

FNG’s: Too humid maybe???

Warm Up: SSH, GM’s, Daisy Pickers, Sir Fazios, Imperial Walkers and 5 burpees for a late pax. Plus about a half mile warmup mosey. Ends up we got just over 2 miles in on the workout this morning.
The Workout: One long Indian run behind the stores to the dead end hill. Pax partnered up for a DORA.  100 merkins, 200 star jumps (many pax grumbled about this), 300 mountain climbers.  Running pax ran up the hill, did 3 burpees, then returned.  Think I got 18 burpees in total.

Indian run to behind jiffy lube for some rail action. Pax split in half.  Some worked on the rail for Dips x 25, irkins x 20, Dirkins x 15 while other pax did AMRAP LBC’s, LSF’s, And Freedom Hammers. Switch.  2 rounds of this.

To the great red wall we moseyed.  Again, pax split in two. Half pax did BTTW while Ground pax did 20 Shoulder Taps IC.  Switch.  Repeated except ground pax did 15 plank jacks IC.  Finished with all pax doing People’s Chair for each pax doing a 7 count to their liking.  Indian run with a final jailbreak back to the flag.
Mary: 20 Pickle pounders IC so we can all be prepared for the unexpected!
Announcements: RUNE.  Mulch. And a Disney co-Q Thursday not to be missed.
T-Claps (Recognition): The ECers continuing to go strong.  POTS always supplying the dirtiest jokes.
Prayer: Those in recovery from addiction, praise my daughter Julia is returning to form. Skidmark, his family, and the new baby.

Honored to lead men.  Thanks for being there. I get to accelerate by helping you all accelerate.  I hope I was able to do that today.

Have you lost your mind?

/in /by

Today was my first Q as AO Site Lead for Disney. It’s an honor to take this location over. It’s got a long history of beat downs and just the space you have to work with is unmatched to any other AO in SW. Overhearing conversations last week, and picking up from my last Q here that was character themed, I listened to Dawg talking about the street artists at the Park… Let’s see what we can do with that…

FNGs: NADA
Warm Up: Quick Mosey, Good Morning, SSH, Frankenstein, Sir Fazio, Overhead Claps, Seal Claps. Let’s go.
The Workout:

1st Stop: The Bowl – Q split the PAX down the middle and groups were instructed to up one side 5 merkins, down and up the other 5 merkins – That’s 1.  Continue to 5 for a total of 50 Merkins.

Regroup and form 1 line for Bataan Death March. (Those unfamiliar – Leader sprints out from line, runs to back, as he passes the line the next person up sprints out, and so on and so on..) Continued to the large lot at the School. As we made our way through the lot, Q called out corner locations as landmarks.

2nd Stop: Circle in front of the school. Count off by 2’s.

Group 1 – Plank walk around the circle curb; Group 2 – 3 corners as a group in the parking lot – Counterclockwise. Corner 1 10 Star Jumps, Corner 2 10 Squats, Corner 3 10 Plank Jacks IC.

Switch & Repeat following clockwise

Group Moved to adjacent circle’s curb – Crab walk around the circle – 3 moves, 3 baby-dips. Group 2 Back around the parking lot again for same exercises above. This is where shit hit the fan…. Everyone started complaining and I thought my plans would go off the rails… (Note to first-time Q’s. When people start bitching you usually have a stellar thang going…. Work through it… Press on…) Both groups did some level of modification and some picked up on my plans and supported with a mosey around the circle!

I tried, Hidden Mickey!

 

Enough of that. Mosey back to the flag

 

Mary: WWI x20, LBC x20 IC, 6 inch hold 10 counts (x3), LSF IC x20, HND.
Announcements:
T-Claps (Recognition): Flo-Jo. Dude powered through the first traffic circle. I think he was the only one to make it all the way around with no break!
Prayer: YHC took us out

Saucy at Purple Cobra!

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FNGs: None

Warm Up: Ran over to Planet Fitness parking lot for some Sir Fozio-Arm Circles, Seal Claps, Overhead Seal Claps, Windmills, Good mornings, Imperial Walkers and Hillbillies.

The Workout:

Round 1: 4 corners and another set!  Pax moseyed to each corner to perform 20 Merkins, then Durkins, Diamond Merkins, and Hand ReleaseMerkins and then a final 20 Merkins. Totaled 100

Round 2: Pax moseyed to the bottom of Lassiter Road to perform backward crab walks up the hill, half way up flipped over for bear crawls to the stop sign on Matthews for 20 squats. Rinse and repeated for 3 sets

Round 3: Pax headed to the back of the strip mall arena area with rocks in hand for People’s Chair with Curls for the girls, isometric curl holds, front and side raises all for a 30 count. Pax then performed overhead rock alternating lunges to the rock pile and back.

Round 4: it’s no Foghorn Q without Merkins and ….Dips. We moseyed over to the front of HT for 3 rounds of dips.

 

Mary: Pots was requesting the colonoscopy prep which works on the hip flexors, Bridge Exercises, Superman exercises and American Hammers to finish the morning off.

Announcements: Pablo’s anniversary Q at Disney.

T-Claps (Recognition): Dahmer and Mookie for EC

Prayer: Martini and his family as well as Pablo with respect to passing of family members.

 

Honor to lead and hope you enjoyed the tour. Great work men!

What’s Wrong with You?

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My first post at Disney was on January 2nd of this year. This was after starting F3 back in October and maybe 15-20 total posts up to that point. Not 100% sold on F3 yet, this was the workout that started the fire! I think it was a throwback co-Q by Deadbolt and somebody else. I had only heard of Disney from others prior to this.  Stories of a pax named Pablo who would make fellas “Merlot” on this thing called the Abyss circulated around me enough that I was honestly a bit nervous that this was the AO that I would simply not be able to keep up with, considering just coming off about a 3 year layoff from working out. The workout on January 2nd was focused, intense, constantly moving, and structured. We went so many places in the park in such a short time that morning. Though I started Q ing late in January, I knew enough to know that a quality Disney Q needs to bring it! So about 30 lbs. lighter and in much better shape YHC took the reins at Disney with 10 other pax ready to ride as many rides as we could.

FNG’s: none

EC: Nemo, Shamwow!, Mookie, Emeril

Warm Up: SSH, GM’s, Seal Claps, Overhead Claps, Frankenstein’s. Mosey to the big hill on the far side of the field.
The Workout: Take the hill stack. 10 burpees, take the hill. 10 burpees, 20 squats at the top.  Run the ridge, 10 burpees, 20 squats, 30 mountain climbers.  When I called this is when Emeril looked at me and said, “What’s wrong with you?”

Mosey to other side of fence for 5 count per pax People’s Chair followed by 30 ct. fence squats. Mosey to the Abyss.

We did split group 7’s on the Abyss with burpees at the bottom and WW1 at the top. Plank hold for the 6.

2 line Indian runs to the high school. 30 bench dips.

With Indian run lines remaining in effect, we did a few hill repeats with 2 merkins at the bottom, run to the top, 4 star jumps, back down, 6 merkins, to the top, 8 star jumps, on the way down, several pax were quick to let YHC know we didn’t have a whole lot of time to get back to the flag. OR they didn’t want to do more hill repeats. Either way, these pax were right on so we finished with 20 merkins. Indian run in a whole group back to the flag.

Mary: H2M, H2M single leg, Box Cutters, Pickle Pounders.
Announcements: Rune continues.  Bass Lake mulch project.
T-Claps (Recognition):
Prayer: Pablo has lost his mother. Pray for his family. Martini’s mom and family. Hardy got staples after suffering a hit to the head and ninja training. Praises from Quiver for his daughter getting good news on high school placement. Praises from FloJoe and a family member of his who is recovering and we were praying for. Our Nation, leaders.  Honor to lead men!

OG Fritter Foundation Co-Q at the Cobra

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FNGs: Not today!

EC: 187, Cupid, Dumbo, Fanny Pack, Mookie, Pablo, Redenbacher

Warm Up: On our way to the Butcher’s Market we stopped for SSH, Good Morning, Daisy Pickers, Fazio Arm Circles

The Workout: Pablo and YHC talked the night before and Pablo said, “I’ll fill in what you don’t use” so YHC set out to take up half the time. It ended up taking 2/3 of the time…

Thang 1: 11’s at the Butchers Markets with Captain Thor (big boy sit ups and American Hammers IC – 1:2 ratio) on one end and Jack Webb’s on the other end (1:4 ratio). The PAX all stayed together.

Thang 2: Pablo let us in rounds of Balls to the Wall and People’s Chair. Three rounds of each with half the PAX doing that and the other half switching between Mtn Climbers, LBC and Freddy Mercury. After the initial 3 rounds we switched from Balls to the Wall to People’s Chair.

We moseyed back to the flag the long way to ensure we got our second whole mile (remember back when scoring for Rune only allowed for whole miles and 2 max at an AO?)

Mary: Pablo killed us with 6 minutes of increasingly difficult core exercises. YHC was so gassed he doesn’t remember them all. I know we did Freddy Mercury, Box Cutters, Homer to Marge and Pickle Pounders. Fathers Day isn’t too far off so start practicing now!

Announcements: Check the interwebs…

T-Claps (Recognition):

Prayer: Pablo’s Mom, Fanny Pack’s Daughter.

One Merkin and One Day at a Time

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FNGs: None

Warm Up: OK, I am sorry 1 Burpee only but my arms were tied. Circled up for SSH, Hillbillies, Imperial Walkers, Seal Claps, and Overhead Seal Claps.

The Workout: Purple Cobra World tour consisted of Merkin Suicides in HT parking lot, followed by Dips and Prisoner Squats at the benches in front of HT, and then PAX moseyed in back of HT for a few Straight and Side Arm Raises with rocks in between Peoples Chair hold.

Someone had a good idea,  so we held Peoples Chair with rock shoulder presses as we counted 5 reps each. Finally, prior to returning the rocks we did Curls for the Girls. The next destination was to the bottom of the hill on Lassiter Road for some more Merkins, running backwards up the hill for Star Jumps. Final destination prior to Mary was donating some Balls to The Wall at GFC.

Mary: American Hammers, LBC’s, Low Slow Flutter all for cadence count of 30. Homer to Marge with one leg variation and then rolled over for alternating superman and superman to get some back exercises in.

Announcements: Dads Camp opening up.

T-Claps (Recognition): Nemo and Aquaman EC.  187, Bullseye, and Wallaby, nice to see you guys.

Prayer: Moment of silence and unspoken. Honor to lead and thank you.

The Importance of Intentionality

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EC: Cupid, Full House, Nemo, ShamWow!
FNGs: None, in spite of my best efforts to make one.
Warm Up: Mosey to GCF for warm-ups. Daisy Pickers ICx10, Imperial Walkers > Hillbilly ICx10, Fazio Arm Circles (both directions) ICx10, SSH ICx20
The Workout: Mosey to the bottom of the hill by Town Hall Burgers. PAX partnered up and it was now that I discovered a 13th PAX (@Oboe). He snuck in so quick and stealthy like that there were no punitive exercises. YHC knows the struggles of arriving on time all too well!!!

We did BOMBS with one partner running to the intersection and performing 5 star jumps before returning to switch with your partner. All reps are shared moving to the next exercise when one is done.

B – 50 burpees
O – 100 Overhead claps
M – 150 Mountain climbers IC
B – 200 Big boy sit ups
S – 250 Squats

PAX then mosey to the rail behind Jiffy Lube for 3 sets of 20 dips / low slow flutter with partners switching each time. Mosey back to the flag site (would have been a flag if YHC had remembered his)…
Mary: Homer to Marge ICx50
Announcements: Slack
T-Claps (Recognition):
Prayer: Wallaby, Bobby Dall’s sister, Full House uncle, healthcare workers. YHC took us out.

This morning I asked a series of 3 questions during the workout. First, what do you think is most important in your life? Next, where do you spend the majority of your time (pre-Covid-19)? And last, how do you spend your money (again, pre-Covid-19)? Make sure the answers to the last 2 questions support the first. It’s important that we are all intentional with our resources. Don’t coast through life men, find a problem and fix it. We are ALL counting on you!

Thanks for the opportunity to lead you men this morning. I’ll try to do better next time.