Posts

Three New Things @ Red October

/in /QIC:
PAX: ,

FNGs: None
Warm Up:  Joined LED and Mutiny PAX for SSH, Good mornings, Sir Fazios, Windmills and Mission of F3.
The Workout:  headed over to the shelter with some Highway Music and kettlebell movement.  The idea was to perform three different exercises, various cadence counts from 10-15 Reps, Rinse and repeat.

  1.  Swings, halos, bend overs
  2. lawn mowers, figure zero (switched to figure 8s), goblet squats
  3. alternating step ups on the wall, soccer kicks, slap bells from plank
  4. front rows from picnic table, ground pounders, bus drivers
  5. Single arm thrusters, nip-lees from our six, 6 inches with weight overhead

Mary:  static stretching before meeting Mutiny PAX at tennis courts

Announcements:  FV will go to Ting on first Monday starting Nov for ultimate frisbee under the lights. Look for announcements

T-Claps (Recognition):  Shared / learned three New things with Butter Milk:

Where we grew up:  Massachusetts and Michigan

Both of us were commissioned officers via ROTC:  Air Force and Army

Why did you join?  Calling to be an officer, initially wanted Naval Academy.  9/11 happened when Steve was 13.  He knew he had to serve after seeing that.

Prayer:  Car accident victims:  Gump, LipSync, Gigawatt, Daniel (Gump’s 2.0); little boy killed in car accident in HS; Gump – job interview; EMT worker on the scene of the 4 yr old boy – previous stress situation losing a child at a scene.

LED took us out.

 

Thank you Butter Milk for joining me today for a decent beat down.  I appreciated getting to know each other.  More than a workout!  Honored to lead – Dauber.

We Found the HS Tower

/in /QIC:
PAX: , , , ,

FNGs:  None
Warm Up:  OYO
The Workout:  8.30 miles
Mary:  No time
Announcements:  See Slack & FB
T-Claps (Recognition):  Way to go Kubota
Prayer:  YHC took us out; friends and family with illness; job opportunities;

 

Not Enough Big Rocks

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

….says Pikachu! Apparently Womble Park rock selection is dwindling down and beasts like Pikachu are at a loss for finding more challenging rocks. Maybe it’s time for a field trip to “import” some other rocks from Jones Park or The Greenway???

YHC hasn’t taken the Q at Thunder since the spring and it was a great night to be back out with these good fellas! YHC came up with somewhat of a plan running a solo 5 mile EC down to Bass Lake. Several other viscous cyclists also were in attendance afterward at Thunder. Impressive double-down.

FNGs: no sir.
Warm Up: SSH IC x 30, Daisy Pickers, Seal Claps, Overhead Claps, Imperial Walkers, Frankenstein’s, Hillbillies all IC x 11.
The Workout: Mosey to the bandstand for a series of group split exercises. One group held either BTTW or People’s Chair while other groups did exercises including: Irkins x 20/x15 and dirkins x15, and dips x25, x20, and x15.

To the rock pile. Small handheld rocks were the first order. Pax completed a series of shoulder Press, lateral raise, and front raises with the rocks. Counts were mixed but all moves had a 30,20,and 10 count. 60 total reps per move. On to the big rocks. Each pax selected a big rock and Cusacked over the The hill by the batting cages.

YHC called for 11’s with Ground Pounders IC at the bottom of the Hill and Wonderbras at the top. At some point, Lipsync threw his rock down the hill which gave YHC an idea! All PAX would “shot-out” their rock from the top of the hill. Whichever pax threw farthestvonly had 1 burpee. Each pax thereafter would add a burpee depending on Landon position. Lip sync had 1…YHC had 8.  We completed 11’s and mosey with rocks to a nice flat section near the rock pile. Pax completed: 50 chest Press, 10 merkins, 30 chest Press, 7 merkins, 20 chest Press, 5 merkins.
Mary: To the picnic shelter for 1 more round of 10 count per pax BTTW. Finished with 15 counts of WW1, LBC’s, Homer to Marge, and LSF. Completed 11 SSH at the flag.
Announcements: Help at HS Food Cupboard this Sat.  Details on 3rd F Slack.
T-Claps (Recognition):
Prayer: Wallaby has a cousin with health and family issues. Aquaman and Bullseye trip to Chicago and relatives stuck in Mexico. YHC took us out on a great fall evening.

TRX Bands – Whole Lotta Body Weight

/in /QIC:
PAX: , , ,

FNGs: none
Warm Up:  Joined Sprinkler at Mutiny and did a quick jog around the track, executed 25 SSH, 15 HB, 15IW, 10 merkins, 10 daisy pickers, 15 sir fazios (F/B).
The Workout: Set up 4 TRX training bands for the PAX.  Executed the following exercises 10X twice:

Squats

Chest push

Tricep extension

Offset merkin

Single leg squat

Elevated Merkin

Forward Lunges

Seated pull up

Curl up

Michael Phelps

Mosey to wall for two sets of people chair (10 c each) and BTTW.

 

Mary:  Box cutters, H2M, American Hammers

Various yoga stretches including child’s pose, downward dog, cobra, pigeon, chair, three legged chair….

Announcements:  Ultimate under the lights will begin SOON.  rather than string at Mutiny, encourage PAX to meet at TING on a designated Monday.  Separate AO from Paradise City.  Our Mulch effort has been rewarded by town of HS with lights on a field (turf).  We will need to communicate this change on all social platforms.  Special thank you Skidmark for reaching out to FV PAX.

See Socials for other news and events including Tetanus Ted Talk…

T-Claps (Recognition):  PAX for trying something new with the TRX bands

Prayer: YHC took us out; PAX moving to Sanford and AZ.  UNSPOKEN.

Honored to lead you men in the gloom.  -Dauber

HARD, WET, DIRTY Ride @ VC

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

FNGs: None
Warm Up: OYO
The Workout:  See PIC ~ 10 miles, greenway, trails, roads, sidewalks, …


Mary: None
Announcements:  See Socials
T-Claps (Recognition):  PAX who got DIRTY tonight

Prayer:  Unspoken

2nd F at Bass Lake; early b-day celebration

 

Honor to lead even when you show up one week early on the Q sheet.

Sweaty Balls

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

In FNGs: none
Warm Up: SSH, good morning, sir fozzy, R over L, five Burpee’s
The Workout: Taking turns caring the atlas ball (75 pounds) to and from. All others repeated rotating exercise with the kettle bell. Lawnmower, tricep extension, curls for the girls, clean and press, ground pounders, wonder bras
Mary: some core work
Announcements: Upcoming Ted talk. Encouraging others to volunteer to do a Ted talk.
Prayer:  all spoken and unspoken

Taking it Easy at Thunder

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

FNGs: Fumunga (YHC), Gump, Doogie, Dusty, Kubota, Pikachu, LipSync, Dauber, Wallaby

FNGs: None


Warm Up: PAX Selected their (wet) Coupon to replace the pullups that would of been performed if it wasn’t for those dang kids, and that dog too. Walked ~0.15 miles with the coupon held above their head. Smurf Jacks till Gump showed up to the circle (that was painful). Foozie Arm Circles, Shoulder Stretch (15 count), Peck Stretches
The Workout: The PAXs remained in the circle and proceeded to rotate working those pecks and back. Each set was harder than the last. The YHC also took recommendations to add in Balls to Wall since “why not” from Pikachu. 

  1. Merkins (30 total) 10 regular, 10 left leg up, 10 right leg up
  2. Ruck Rows in Cadence (x15)
  3. Wide Merkins (x20 total) 10 regular, 5 left leg up, 5 right leg up
  4. Lay Down Pull overs with the coupon (x10)
  5. Military Merkins (20 total) 10 regular, 5 left leg up, 5 right leg up
  6. Thor’s Hammer (x10 per side)
  7. Derkins (x20)
  8. Ruck Rows in cadence (x15)
  9. Diamond Merkins (x15)
  10. Laying Down Pull Overs with Hips up and a coupon (x15) 
  11.  Saturday Night Merkins (x10)
  12. Curls for the Girls in cadence (x15) 
  13. Ruck Rows in Cadence (x15)
  14. Hand Release Merkins (30 total) 
  15. Lay Down Pull overs with the coupon (x10)
  16. Hand Release Wide Merkins (x20 total) 
  17. Thor’s Hammer (x10 per side)
  18. Hand Release Military Merkins (20 total)
  19. Ruck Rows in cadence (x15)
  20. Balls to the Wall- Complements of Pikachu
  21. Derkins (x20)
  22. Laying Down Pull Overs with Hips up and a coupon (x10) – 5 reps with left leg up then 5 reps with right leg up
  23. Diamond Merkins (x15)
  24. Curls for the Girls in cadence (x15) 
  25.  Saturday Night Merkins (x10)
  26. Supermans (15 count)


Mary: 25 of each: In & Outs, Sitting up Freddy Mercuries, Boat Canoes, Alt Reach up and Touches, Slow Large Scissors Kicks, Roll Up V-Ups, Frog Ups, Heel Pulses, American (Freedom) Hammers with our Coupons
Announcements: PAX were encouraged to sign up to Q, Happy early Birthday to Gump, if only this was known before the end of the workout b/c YHC would of included the age # within the workout
T-Claps (Recognition): All the PAX that got stronger throughout the workout
Prayer: In place of taking prayer requests YHC had each PAX list a Thorn and Rose. 

Good work men!

Ice Cream Motivation

/in , /QIC:
PAX: , ,

It turns out that thinking about eating ice cream is good motivation for finishing a Murph.  Dauber even stopped and bought some after the workout.

FNGs:  None

Warm Up:  Ran 2 miles

The Workout:  Modified version of Murph including kettle bells:  Less than 100 Pull-ups, 200 merkins, 300 squats.

Mary: Stretching

Announcements:  See post on Facebook and Slack

Prayer:  Health and safety

If a Tree Falls in the Woods…

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

FNGs:  none
Warm Up:  limited
The Workout:  ~5.7 mile trail ride
Mary:  late
Announcements:  Mulch, Ruck/clean-up/FV workouts
T-Claps (Recognition):
Prayer:  Unspoken.  YHC took us out.  Honor to lead.

 

IMG_2257

Two for Red October

/in /QIC:
PAX: ,

FNGs:  None
Warm Up:  joined Fram and the Mutiny PAX for SSH, daisy pickers, Windmills, static stretching, Sir Fazio Arm Circles, Michael Phelps & 5 Burpees OYO.
The Workout:  Moved to the shelter for the following exercise, grouped in three, mostly 10 count or 10 count cadence, rinse and repeat before moving on to next set of exercises.

Set 1:  KB swings, Triceps, Upright row

Set 2:  Lawn mowers, rut-rows, bus-drivers

Set 3:  Plank front arm raises, single arm thrusters, Step Ups (alternating L/R)

Set 4:  one arm Swings, halos, trunk twists

Set 5:  From our 6:  Nipplers, six inches, straight arm OH curl….Mosey to the wall and learned a new version of straight arm OH curl (most excellent)

Cranked out 22 merkins in honor of suicide awareness with Veterans.

Mary:  Joined Fram on the tennis courts.  leg climbs, scissor kicks, knee ups, lots of great core work (memories of P90X)….really great stuff

Announcements:  Greenwood challenge #3 this week (iron PAX); Mulch at Bass Lake; Litter clean up in FV on Sat am (check Slack/FB).

T-Claps (Recognition):  BRR and VBRR runners

Prayer:  Unspoken; PAX traveling; PAX and spouse looking for work; Military; First Responders; Leaders

 

Honor to lead – thank you Billy for joining me in the gloom.  Honor to lead.  -Dauber