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All the highlights

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YHC’s 2nd TBD Q of the year. Tetanus was kind enough to award me a sweet Staff / SYITG shirt after this one. Very snazzy!

FNGs:

None today
Warm Up:

Mosey to the end parking lot

SSH x20 IC

Daisy picker x10 IC

Good morning x10 IC

Sir Fazio x10 IC forward/backward
The Workout:

Mosey to the playground

4 corners on the soccer field loop – 5x pull ups each time past the playground, 5x merkins, 10x carolina dry docks, 15x squats, 20x freddy mercury IC at the respective corners. After 2 laps we mosied to the amphitheater

Partner up – alternate between dips and balls to the wall – dips IC as timer, 30x, 20x, and 10x

Mosey to the middle parking lot and grab a rock. Bearly curling down, crab soccer back

Mosey across the street to the pit for the big hill. 7s on the hill with derkins on the fence (top rung!) and monkey humpers at the bottom
Mary:

Mosey to the tennis courts

LBCs x20 IC

Pickle Pounders x10 IC

Sadly we were out of time
Announcements:

Long ass run on the ATT

T-Claps (Recognition):

Cancun – dude is killing it!
Prayer:

YHC’s M

Rockin at the Grave

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FNGs: none

PAX:  @Cancun, @Gamecock, @H1N1, @Finkle
Warm Up: Mosey around parking lot followed by SSH’s, Good mornings, Windmills, Down Dog into Pigeon stretches, and ending with Imperial Walkers.

The Workout: We took a trip to the rock pile to do a circuit of rock exercises followed by a lap around the community center gym after completing each set.  The sets consisted of curls for the girls, overhead press, tricep extensions, all in cadence to 10.  Then rock merkins 10 each arm, ending with rut rows and a lap.  Next, we did a circuit of 10 WW2’s with a rock, bench press in cadence to 10, skull crushers to 10, and 10 bus drivers in cadence followed by a lap.  Next, round was a R/R of the first set with a lap.  Last set was all legs with rocks.  We did 20 sumo squats, 20 alternating lunges, and 25 calf raises in cadence and R/R before we took our last lap around the community center.
Mary: We did a merry-go-round of ab exercises to get those nice chiseled abdominals.
Announcements: Upcoming lunch this week at Mason Tavern in HS and lots of volunteer opportunities coming on slack.
T-Claps (Recognition): Good to see @H1N1 this morning.
Prayer: @Norm and family with Covid, @Finkle shared about a close friend in HS who just found out she has Covid as well.  @Finkle led the prayer time.

Get WRECKED

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7 Pax answered YHC’s call to get WRECKED at Purple Cobra today. I don’t get out to this site very often as I have been taking Tuesdays off from running, but always good to mix it up and see some faces I don’t get to see very often.
FNGs:

None today – would’ve been a fun one for them
Warm Up:

Slaughter Starter – 20x burpees OYO

SSH x20 IC

Daisy Picker x10 IC

Good Morning x5 on my up/down

Sir Fazio Arm Circles x10 forward/backward

Goofball x20 IC
The Workout:

Mosey to “that hill”

WRECKED:

Walmart Burpees (that’s a burpee with a roll onto your back at the start – get it, rollback?)

Rampage – Bear crawl up the hill, 20x diamond merkins, crawl bear back down, 20x squats

El Capitan – lung walk up the hill, standard merkin every lung

Killer Bees – bear crawl up the hill, broad jump back w/3x burpees for every 5x broad jumps

Everest – lung walk up hill, squat every two lunges

Diamon Merkins x20

Mosey back to the flags (that’s right – plural. Q and site Q did it right today)
Mary:

Ghost Busters – plank hold to the Ghost Busters theme song. Burpee on every “ghost buster”, plank jack to rhythm during the “I ain’t scared of no ghosts” sections.

LBC x20 IC

Have a nice day
Announcements:

ATT long ass run
T-Claps (Recognition):

BURPEES!
Prayer:

YHC’s wife for test results

Bobby Dall’s co-workers family

Bear Crawl on the Rocks

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on the rocksFNGs: none
Warm Up: SSH x20, Windmills x10, Daisy Pickers x10, Fozio Arm Circles / Sun Gods x10 forward x10 back, Seal Claps x10, Overhead Claps x10, Moroccan Night clubs x10
The Workout: YHC’s avoiding a lot of running due to injury, so we took things nice and slow today. Like, bear crawls across the parking lot slow. We mosied over to the rock pile and grabbed a medium-sized rock. It went like this:

  • Curls for the girls x30 in cadence.
  • Bear crawl / rock push across the parking lot (long ways) to the next corner.
  • Squats x30 in cadence.
  • Lunge walk short side.
  • Ruh Rohs x30 in cadence.
  • Bear crawl / rock push.
  • Ground Pounders x30 in cadence.
  • Lunge walk back to start.

Round 2 was the same, with the count at 20. Round 3 we were running tight on time, so we swapped the bear crawls with John Cusack walk. Count at 10. Returned our rocks and mosied over to the picnic shelter.

Lined up for People’s Chair, 10 count down the line for a total of 40. Balls to the Wall, 10 count x4 = 40. Urkins, Durkins and French Dips, 10 each. Mosied back for Mary.
Mary: Popcorn Mary (those shoulder taps were rough). Ended with some light yoga stretching.
Announcements: *crickets*
T-Claps (Recognition): Cancun for swapping out for a bigger rock after round 1 of the workout.
Prayer: mental health for everyone these days, sleep for those with wee ones

Led Zeppelin is Soft Rock

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FNGs: None
Warm Up: Usual circle with SSHs, Good Mornings, Willie Mays Haze, Imperial Walkers, Frankensteins
The Workout: Climbed the Stairway to Heaven. Picked up some MEDIUM rocks from the rock pile and headed back to the parking lot. Flags were placed every 3 parking spaces, and PAX would move up and down the parking lot stopping at the flags to preform the exercise. 10 reps at each flag so a total of 80to100 reps after the full length of the parking lot. 1) Lunge walk with squats w/rock 2) crab walk with homer to marge w/rock 3) duck walk with side lunges w/rock 4) bear crawl with merkins wo/rock 5) John Cusack with wonderbras one way (my shoulders are on fire…) and on the way back curls for the girls and tricep extensions w/rock
Mary: Rock hard abs? Only had time for WW2s, Boxcutters, Low Slow Flutter, Have a nice day!
Announcements: Nothing special came to mind. See Slack!
T-Claps (Recognition): Shiv for his second post! Spoonman and Cancun for that last effort push.
Prayer: Cancun’s son starting school, Norm’s family

100% Satisfaction Guaranteed at PT

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FNGs: none

PAX: @Cancun, @16-bit, @Sprinkler, @Teachers Pet, @Endo, @Finkle
Warm Up: Mosey around the tennis courts with but kickers, high knees and others.  Followed by good mornings, daisy pickers, SSH’s, toe touches, and Frankenstein’s
The Workout:

Event 1: Parking Lot Extravaganza

During this event we did a moving exercise to the next parking space and followed it up with another exercise building up to ten reps.  First round was ten parking spaces traveling by a plank position and typewriter to the next space then a merkin.  RR till we did ten merkins.  Next we did a lunge walk followed by squats.  Then bear crawled foll0wed with mountain climbers and back to starting position with lunge walks again with lbc’s.

Event 2: Upper body nonsense…

In pairs we each picked out a rock of your choice then one partner starting on the long side of the road along the tennis courts ran with their rock to the next corner and back.  Meanwhile the other partner did as many reps of the prescribed rock exercise given by YHC.  We started with curls for the girls, then triceps extensions, rut rows, bus drivers, and ending with overhead presses.

Mary: We got rid of the rocks and mosey over to the tennis courts for Mary and COT.  We did a quick round of balls to the wall and then some shoulder taps to get us started off right.  Next, everyone got on their 6 for some abs.  We did flutter kicks, Freddie Mercuries, E2K’s, and Outlaws.
Announcements:
T-Claps (Recognition): Good to have @16-Bit back out with us!
Prayer: @Norms family dealing with Covid.  Praying for a quick recovery and the stop the spread within house. @Cancun ‘s son is starting a new private school.  @Finkle led the prayer.

Do the Major Melon Dew T-Shirt Challenge

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Pre-pre-blasted on Tuesday Feb 23rd that any PAX who posted and ran 3+ miles at U-Turn would receive a Mt Dew Major Melon long sleeve T-shirt and a free can sample of the full sugar or zero sugar.  Received plenty of HC’s on Tuesday and plenty more with Friday evening’s pre-blast.  Including myself 24-PAX were out and about at U-Turn…by far the most I’ve ever had the honor to Q

FNGs: none today

Warm Up: quick mosey around the parking lot, Michael Phelps arms, 10x Windmills, 10x Good Mornings, 10x Daisy Pickers, 10x Frankensteins, 10x Imperial Walkers, 25-30 Merkins

The Workout: 3mi option and 6mi option of the standard U-Turn route in reverse

Mary: no time today

Announcements: Monthly Challenge #3 begins Monday;  #monthlychallenge on slack for more details

T-Claps (Recognition): all the PAX completing 3+ miles today and earning some swag

Prayer:  the safety of all the students, teachers, state workers going back to school on Monday.  Also the safety of everyone state-wide as COVID restrictions begin to ease up.

Not sure this was a great idea.

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7 Pax @ Downtown Train for a 100 burpee, full body beat down. Nice surprise when I got out of my car to see my neighbor…Cancun. Glad you found F3 and keep up the strong work. Also nice to see Warbucks back at it. Plus a rare visit to DT by Full House and UTI.

FNGs:

Warm Up: Slaughter starter (30 burpees)

The Workout: Grabbed some rocks and headed to library parking lot.

Round 1: Curls for the girls, shoulder press, tri cep extensions (3 sets X 15, 20, 25 each in cadence)

10 burpees

Round 2: Chest press, skull crushers (3 sets each X 10, 15, 20 IC)

10 Burpees

Round 3: Squats, lunges (3 sets each X 15, 20, 25 IC)

10 Burpees

50 LBCs in Cadence

10 Burpees

Round 4: Curls for the girls, shoulder press, tricep extensions (2 sets each X 10, 15 IC)

10 burpees

Round 5: Chest press, skull crushers (2 sets each X 10, 15 IC)

10 Burpees

Round 6: Squats, lunges (2 sets each X 15, 20 IC)

Returned rocks

Mary: 10 burpees

Announcements: Quiver 50th coming up. Going to have Respect Month @ DT. Details to ce soon.
T-Claps (Recognition): All Pax for the hard work this morning. That was a tough workout.

Prayer: 1 minute of silence

Easy stuff

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Sitting in a Chili’s parking lot in Lynchburg, VA listening to Dust on the Bottle by David Lee Murphy typing a backblast. Does it get better.

 

FNGs: None
Warm Up: No thanks, no time
The Workout: Mosey to the player.

Sort of a murph. Broken into 4’s. Do 25 pull-ups, 50 merkins, 75 squats, then run a loop around the soccer field. Repeat 4x

Mary: Destroy the abs. ME was too easy.
Announcements: Banana Seat going for 7 straight days of Q’s
T-Claps (Recognition): see above
Prayer: BS took up out.

Do You Even Lift Bro?

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Sometime in the prior week YHC got the idea to bring out the deadlift bar to Captain Caveman and pair each pax’s reps with reps on the mace. This format also fits well for Crazy Ivan – maybe it’ll make an appearance there.

The pre-blast mentioned lifting but didn’t quite give pax an idea of what to expect. Waking up early for EC yoga YHC decided to bring enough weight for reps of 135 and 185 thinking that 135 might be a bit too light. The sad news the day before about Daft Punk set up our play list and put the number 28 into play at various times too.

Yoga happened (thanks Dawg, Emeril, & Redenbaucher) and the cars began to roll in.

FNGs:

None today unfortunately.
Warm Up:

SSH x28 IC (In Cadence)

Daisy Pickers x10 IC

Good Morning x11 on my down/up

Sir Fazio Arm Circles x10 forward/backward – keep arms up through spinal rotation

Seal Clap x10 IC

Overhead clap x10 IC

Chinook x10 IC

Windmill x10 IC

Spinal Rotation x10 IC

The Workout:

1 pax on the deadlift bar counts reps. All other pax perform exercises based on those reps/timing – exercises stayed constant for 5-6 pax worth of deadlifts on the bar and included:

  • Deadlifts – alternating between two-legged and single-legged
  • Ballistic curls
  • 360 swings
  • Pendulums

Wiggly made it clear from the beginning that 135 was too light. We had multiple 30+ efforts, a few 50s, and one 60.

For the round with 185 we kept it more reasonable but still very impressive – 3x 30+ rep efforts.
Mary:

Ditch the mace

Absolution (groiner, down to chill cut, plank jack, up to standard – 8 cadence count) x11 IC (28 just wasn’t going to happen)

Boat / Canoe on my out/in – 28 total

Crab Cake x28 IC

Break Dancer x28 IC

Yoga – lots of forward fold to stetch those backs out
Announcements:

Write your back blasts!
T-Claps (Recognition):

Cancun – guy is killing it

Dawgpound – dude is strong

McNugget – picking up way over his body weight this morning

16-bit – getting back out into the gloom while on IR
Prayer:

Pumpkin Spice’s friend Mike’s family. Sadique (young man that Pumpkin mentors)