Posts

Have you lost your mind?

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

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

A Sisyphus inspired workout

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

11 PAX and 1 dog posted at Disney for a Sisyphus inspired Q.

FNGs: None
Warm Up: Lap around the soccer field.  Circle up for the following exercises in cadence: SSH, Windmill, Good Morning, SirFazio Arm Circles
The Workout: Mosey to the bottom of the lot to select a rock for today’s workout.  Start on walkway around the soccer field, stop at the first corner for RuttRows ICx10.  Continue around soccer fields, john cusak the rocks, until we reached the split in the path with the hill.  Partner up for a Dora 1-2-3 (shared exercises of 100 goblet squats, 200 overhead presses, 300 curls for the girls), partner 1 ran started the exercises while partner 2 ran down the hill to complete 5 merkins and run back up to switch.  Once all groups were finished, continue to john cusak around the soccer fields stopping along the way to do: Merkins with 1 hand on the rock (10 each side), Midget cookie pouches, tricep extensions.  Once we made it back to the bathroom building we regrouped with our partners to complete 2 rounds of each: partner 1 hold BTTW while partner 2 did LSF while holding the rock x10 in cadence, partner 1 hold peoples chair while partner 2 did Homer 2 Marge with the rock in their lap.  Return the rocks and back to the flag for Mary
Mary: All exercises in cadence: LSF x 20, Box Cutter x20, pickle pounders x10
Announcements: check slack and FB
Prayer: Martini’s Family, Pablo’s Family, Cupid’s Family, First Responders

10 seconds to spare

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

YHC was pretty excited to be returning to the gloom with his fellow brothers after 3 months of quarantine.  I wasn’t looking forward to the early wake-up call, hence I showed up at 5:29 and 50 seconds.  However, we started on time!

FNGs: I would have been in trouble if we did, considering there was no time for a pre-claimer.
Warm Up: Couple Loops around Ting with stopping points for SSH x25, IW/HB x10, Mountain Climbers x15
The Workout: Coach wasn’t happy with the performance over the last 3 months and called for 30 minutes of Suicides.  We started on Court 1 and did our first set of suicides with 5 merkins at the start line each time. Coach was displeased with the lack of hands touching the white lines and called for a second set of suicides with 5 merkins.  Coach was happy with that round and took us out of Court 1. On the way out a friendly Pokemon noticed our direction was towards Court 2 and said “It would be cruel if we go to the next court and do the same thing”.  Pokemon must have known the Coach to well and called it out! Court 2 we switched it up and did the suicides with 5 burpees. Coach wasn’t happy with the amount of time it took and called for a second set with Turkish Get Ups. Still not happy with the time, he called for a fast round of only suicides.  We left Court 2 and headed for Court 3, cause why not?  Court 3 only had 2 tennis courts, so we had to step it up a notch. Suicides had to be completed in less than 90 seconds. The first one was so close, at 92 seconds. The next one was an all out by the Pax. Coach was so proud of his men, he told them we could do a cool down lap around ting at an 8:30 pace
Mary: Yoga
Announcements: F3 Dad’s Camp is happening, Rune
T-Claps (Recognition): PAX putting in some serious miles last week! We had a lot of weekly distance PR’s!
Prayer: Draper’s Father, Wallaby, Pablo/Particle Board/Rainmaker & Martini’s Families who lost their Mother’s this past week

Crazy 8’s

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

Day 1 of Rune and the Q opened up the Paradise City for the option of 3 mile EC beginning at 0500. Lots of Pax started before 0500 for EC, more beginning at 0500, and a few more for 0505. As always Paradise City is a minimum 3 mile workout. Money well spent this morning.

EC: Mookie, Full House, Cupid, Aquaman, Roger Roger, Dumbo, Dawgpound, Katniss, Emeril, Pablo, Pikachu, Skidmark

FNGs: None

Warm Up: There was no warm-up. 1st lap was part of the workout.

The Workout: Crazy 8’s. Made a figure 8 with 8 stops and 8 reps of an exercise at the stop.
Stop 1: Merkins
Stop 2: Squats
Stop 3: Plank Jacks
Stop 4: Star Jumps
Stop 5: LBCs
Stop 6: Reverse Lunges
Stop 7: Hillbillies
Stop 8: Burpees

1st lap was a fellowship mosey to get all used to the order. Laps 2-4 was a 2 group Indian Run split into team Pikachu and Team Skidmark. Laps 5-6 was a 3 man catch me if you can Indian Run with 3 merkins. Indian Run group was randomly selected.

Mary: Finish out with some stretching

Announcements: Rune

T-Claps (Recognition): All that EC this morning

Prayer: Pablo’s mom, Full House’s wife’s uncle, Clay, Cupid’s Grandfather, Dawgpound’s BIL, PSI, CHIPS, and other members of the police force and first responders.

Promises and Threats

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

12 men and “mans best friend” posted up on a misty morning at Womble, DETERMINED to get stronger.  Beautiful sky with eerie clouds as YHC finished up the lone EC and the sun came up today. We…are so small! Throughout the workout, several quiet but notable moments took place as we made our way through this AO site that has so many options.

FNG’s: nope
Warm Up: It’s official… some pax think YHC’s voice is too loud for the neighbors. I’ve heard the mumbling gents… and might…lower the volume. SSH, GM’s, Sir Fazios F/R, Seal Claps, Overhead Claps.  All IC. Mosey to the other lot for Frankenstein’s.
The Workout: Think this May be some variation of “curb appeal” as Deadbolt mentioned that term twice during the Thang. Pax line up in parking spots. Wide Grip Merkins followed by bear crawl across, on to Irkins on the curb, into WW2’s, on to a lunge walk back.  Started with 5 count of exercises. Repeato each time going up to 10,15, 20 reps each exercise.  This was done with 25 LSF’s IC as an audible.

Indian Run- 2 Squads.

Groups Indian run opposite ways on the track til impact. At each impact point, YHC called some exercises. 30 squats, 20 merkins, 10 squat jumps, 5 burpees. So we did 4 rounds of this.

At some point, FloJoe disappeared to lose a little weight in newly opened facilities at the parks. Yogurt, like the Master he is, kept track and got FloJoe back to the rocks.

At the rocks, all pax chose carefully. Each pax calls an exercise for the group to do AMRAP whilst he runs a parking lot loop. Notably, POTS being the first to call burpees…leading the youngsters of the group to follow suit at some point.  POTS… way to be an example to them! Call out burpees=nobody likes you.  But we’re not here to be liked! Snap called bus drivers, but he’s fast… thank God!  FloJoe having lost 2 pounds during the facility trip found newfound creativity and called for Sweat Angels with Rock.  Just before finishing, Mookie turned to YHC and said, “ if you call burpees this last round I’m punching you in the face”. YHC obliged, called burpees, accepted the “poke the bear” challenge, and mentioned in departure for the loop, “I guess were fighting when I get back!”

Rocks finished, we moseyed back to the flag for Mary.  I mean, the rest of the pax moseyed…Mookie….ran….hard! He caught up with Sprinkler and two of them were in pretty full stride pushing each other to the end!  Way to challenge, poke, and push people to get better today Mookie!

Mary: Doc led Mary with some LSF’s, Boat/Canoes, and some LBC’s IC. Solid work all around. And in the words of Tetanus, “ that was a little bit of everything.”
Announcements: Sign up for the Rune. Doc is looking to some usual suspect pax at TBD to step up and join YHC as the new site Q’s.
T-Claps (Recognition): Mookie for challenging others to be better, stronger, faster.
Prayer: Keep yourself safe as you return to the new normal.  My daughter Julia.  Our Nation, our leaders, people who are sick or afraid.  God commands us not to be afraid, but we need His strength and others when it’s tough.

With Sprinkles On Top

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

EC: Aquaman, Katniss, Nemo

FNGs:None
Warm Up:Typical…..except the 100 SSH IC.
The Workout:3 corners, Lower Body, Core, Upper Body. Mixed it up quite a bit so if you want details, ask someone who was there. Slowed things down a bit and worked on form and balance. And thanks to Mother Nature, we had a few sprinkles on top!
Mary:Included in workout
Announcements:
T-Claps (Recognition): Workouts noticeably more difficult post lockdown. Way to keep accelerating your fitness through different times!!!
Prayer:YHC took us out.

Sixth Sense?…Maybe\Maybe Not

/in /QIC:
PAX: , , , ,

Pre-Blast for AGS advertised a 4mi bootcamp with a creepy picture of YHC in a bunny sack costume. Yep- that may have turned many away, but not 4 PAX who showed this morning to catch some miles and put in some quality work. Picked up Deadbolt @ 5:45, and rolled out of Wescott and onto Womble to see Nemo backed in and ready to go. Oboe came to join the party followed by Vasoline. Planted the flag and started PAX with a brisk warm-up inside the tennis courts

Warm Up: Alternating side shuffles around the perimeters of each of the courts inside the tennis fences, exited and circled up at the top of the parking lot for Imperial Walkers X 10, Hillbillies X 20, and a series of squats while YHC reinformed PAX that we’d be doing a 4mi boot camp style workout, utilizing Womble and surrounding areas of Main St.  and Downtown Train domain.

The Workout: Single file Indian run to the top of Stinson. At the stop sign performed a series of Good Mornings X 10. Instructed PAX to proceed and take a left up Grigsby in fellowship run formation to the back side of the tennis courts and onto the parking lot adjacent to the baseball fields. Squat hold for the six and warmed up with Fazios X 10 Front\Back with some tricep stretches following.

PAX grabbed a rock they were comfortable curling and tricep extending.

Called for a series of “Nemo’s”- Curls from bottom to middle X 20, Curls from top to middle X15, Curls from bottom all the way to the top X20. Followed up with some Tricep extensions X25.

Placed Rocks down and Michael Phelps’d. With rocks still on the ground, PAX performed some rock merkins starting with right hand on rock X20 and evened us out with left hand on rock X20. Recover and then performed some Rut Rows X20. Returned rocks Cusack style back to the pile. At that point Deadbolt thought we were ready for some COT, but come to find out we were right on schedule 17 minutes in.

Instructed PAX back into the Indian Run line past the Womble courts and to the entrance onto Stinson and taking a left back to the the top. Circled up and shared that at TBD one time in the winter, Aquaman had us doing some type of crazy merkin mile along Main Street, where we did merkins at each intersection along the way. Kept it simple with 5 merkins at each intersection while mosey’ing single file along the way. 25 Merkins later we were on the top of the parking deck behind City Hall.

Informed PAX that we’d do some modified 7’s. Modified as I would have preferred 11’s, but we still had a lot to do after this.

One side of the lot was 6 SSH, sprint to the far end 1 burpee.. Continued this til we had 6 burpees at the other end and 1 SSH at the far end. Before exiting the lot, YHC saw some brick wall with reserved parking for OBGYN’s…why not? This is where we separate the men from the boys. Derkins X20, which were more like balls to the wall presses, given the height of the wall and also that YHC is vertically challenged.

Exited the lot via mosey and quickly instructed PAX to reform their Indian run formation to the traffic circle in front of the library. When we arrived, YHC noticed that the circle had nice arrows painted around it and offered minimal guess work. Informed PAX that we’d be bear crawling around the circular island. Legs were burning at this point, but we all made it all the way around. Continued down library hill in fellowship mode until we got to the adjoining subdivision pool by the speed bump signs. Once the six was in, performed a series of 10 squat jumps IC.

At this point, I informed PAX that usually I like to do ‘the hard things’ first in my day, but today we were saving the best for last. As a nice sunrise illuminated our bear crawl in front of the library, we now had plenty of light to experience the insane East\West Elm hill segment. This street hits you twice and is a literal punch in the face no matter what pace you are trying to run on it. Fellowship run up the street and then a left on Avent Ferry, back to the parking deck.

Quick check of the watch had us with 7min to go and 25 more merkins on our way back to Womble via indian run. As we made our final descent down Stinson back to the flag, I asked Oboe for a quick mileage update after the last speed bump before hitting the lot. “We just hit 4 mi, Mookie.”

Perfect as we also just hit 7am on the dot. Some freaky sixth sense kinda of stuff this morning, where the numbers just lined up with all the variables of PAX, pace, and exercises.

Mary: Didn’t really see her for too long, but Vasoline was flirting with her after the workout.

Announcements: Check slack for site Q opportunities

T-Claps (Recognition): All PAX getting out there on a Sunday and getting after it. Really strong work this morning.

Prayer: Oboe’s father-in-law Emery, who is battling heart issues. All health care and front line workers. Those seeking new job opportunities. YHC took us out.

Yogurt Celebrates BDay With 55 Burpees; Fanny Pack Leads TBD

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

Yogurt led eight PAX for a non-stop workout centered around 55 burpees. Fanny Pack led seven PAX for some 11’s and more…

Warmup: Mosey to amphitheater, spread out for 11/55 burpees. I asked Go-Gurt to help me account for our five sets of 11 burpees.

Stop 1: Amphitheater

  • Ledge for dips, greenway downslope for derkins
  • 55 dips and 55 derkins, completed in five sets of 11

Stop 2: Picnic shelter area: 11 burpees to make it 22/55

  • Mosey to tennis court area: Needed a break from burpees, so we did ab work in sets of 55

Stop 3: Top of Ivan lot: 11 burpees to make it 33/55

Stop 4: Bottom of Ivan lot: modified Red Barchetta

  • Sets of 55 SSH, 45 Mtn climbers, 35 something else at the top
  • 55 curb step-ups at varying paces at bottom

Stop 5: Top of Ivan lot for 55 more burpees to make it 44/55

Stop 6: Tennis courts for 11 more burpees to make it 55/55!

 

TBD Led by Fanny Pack

Round 1: Ivan lot: Sevens with burpees and alternating lunges

Round 2: Amphitheater: Step ups, squats, irkins, dirkins, dips, several rounds of BTTW and People’s Chair

Round 3: Tennis courts: Ascending ladder to 11 of Jack Squats (squat replaces air press) with sprints in between

Mary: Combined Masters and TBD. Lots of ab and core work in sets of 55 or 28. We did not stop until 0615.

Prayer requests: Fanny Pack’s daughter, who is overcoming stomach-bug-type illness, but seems to be slow recovery.

Announcements: Yogurt turns 55, nothing major

The Importance of Intentionality

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

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.