Posts

Come to Southwake and get in a elementary school gym class workout

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

YHC overslept slightly and knew he was going to miss the EC crowd. After quickly getting ready and out the door, I pull up to the stoplight and see Warbucks headed to play games at Tiger Blood which as we all know is the second best workout in Southwake on a Thursday. I didn’t bother rolling down my window to try and convince him to follow me to Disney as I knew he had an obligation to shoot hoops with those PAX that didn’t want to exercise this morning.  As I pull into the lot at 0507, I see the EC crowd of 1, Pablo, running alone. I didn’t bother to grab my tracer as I wanted to catch him. After a brisk half-mile sprint and a couple of cat-calls I got Pablo to turn around.   We took some short cuts on the run so we could do some scouting at Disney.  There’s been some trail work completed and we wanted to confirm the Abyss was accessible.   Once confirmed we jogged back to the parking lot to get some light stretching in because Pablo is old and has bad hips.   David Key, I mean Deadbolt, pulled in.  Sometimes when PAX don’t show up for a while I forget their F3 names.   CHIPS and Dumbo rolled in and we were ready to go.

FNGs: None, probably wanted an easy workout and went to Tiger Blood

Warm Up: Took to the soccer fields.   SSH x25, Cotton Pickers (yeah we called em this), Good Mornings, Hillbillies, Imperial Walkers

The Workout: Workout started on the soccer fields with Anthony Bourdains, aka Suicides.  BTW Pablo is a terrible person for naming these. 3 rounds of suicides included a 10 count exercise (LBCs, Merkins,  & some other exercise I don’t recall)

Indian run to the abyss.   First 3 to the Abyss partnered up.  Last 2 partnered up.  Ended up being Pablo, Chips, Dumbo and David Key/Emeril.
Partner 1 run to bottom and back up.
While Partner 1 runs, Partner 2 or 3 work through x50 hand release merkins, x100 WWII and x150 Jump Squats.
Rotate until complete.

Indian run back to the soccer fields.
Anthony Bourdains x2 rounds with Peoples Chair (each PAX x10 count) and Balls to the Wall (each Pax x5 cadence count)
Bear Crawl to suicide spot 1, Lunge to spot 2, Bear Crawl to spot 3, Lunge to spot 4.

Mary: 6 inch hold into 90 degree hold, roll right into dying cockroaches.  Back to 45 degree roll into LBC’s.  Back to 6 inch hold, roll into low slow flutter.   Left leg over right knee and left elbow to right knee x20. Right leg over left knee and right elbow to left knee x20.   x10 Homer to Marge, x10 Homer to Marge left leg up, x10 Homer to Marge right leg up.

Jog to the parking lot for announcements, prayers and COT

Announcements: Picnic, Ruck, Christmas Party (Dec 14. TBD on where we’ll host it)

T-Claps (Recognition): TClaps to all you suckers that played “hoop” this morning.  Great job. Maybe you can play dodge ball tomorrow.

Prayer: Emerils parents as they prepare to move down South. They’ve been in their house for over 55 years so there’s a lot of stress involved in their move.

This rock has sharp edges

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


Another glorious morning at the nutcracker. Pre beast created some mumble chatter about getting in an easy workout.
Few of the purple cobra pax made the trip to the nut. Pax 15 strong showed up and the smell of the dump contributed to all the yapping. Pain sticks in full effect for this one…

Pax: Moby, the natural, alpine, emeril, chips, peeping Tom, UTI, pumpkin spice, Pablo, particle board, blue hen, breach, da business, dumbo & YHC  

EC: blue hen, emeril, Pablo, UTI, YHC (sorry if I forgot anyone else)
FNGs:none
Warm Up:jog around the lot, circled up for good morning x 10, morrican night clubs ICx 20 into seal claps x 15 into t-claps x 20 recover. Clock merkins 1-6
The Workout:split into groups of 5  Did two rounds of exercises x 2  rule was pain stick cannot touch the ground or one did monkey humpers x 10

round one group did chest presses with pain sticks, over head press with rocks, bear crawled across soccer field and jogged back around track  rinse and repeat

round two squats with pain sticks, triceps extensions, bunny hop across field and jog around track  rinse and repeat

we lunged walked with rocks and sticks back to rock pile, met in front for mary

Mary:low slow flutter ICx 30, American hammers ICx 10, homer to marge ICx 20, dying cockroach ICx 10, diamond merkins x 20
Announcements:picnic this weekend 11-2 Sharon Harris
T-Claps (Recognition):
Prayer:YHC took us out

0.0 miles is a long ways to go

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

It was almost 60 degrees this morning when 8 HIM gathered in the gloom for a 0.0 mile beat down. There was one PAX present for EC – UTI. Flag is planted and we circle up on the basketball courts ready to start the week off right!

EC: UTI. One is the loneliest number…

FNG: None.

Warm Up: SSH, Abe Vigoda, Fazio arm circles (F/R), Seal claps, Overhead claps, Imperial Walkers, Hillbillies.

The Workout: Partner up for accountability. Bear crawl from the basketball court up the hill toward the tennis courts to the end of the guardrail. Stop for 2 sets of Irkins, Dirkins, and Dips. Thanks to Lucky Charms for the strong counting all morning!

We continue up the hill to the tennis courts via a crab walk. This seemed like a better idea on my couch than it did in the gloom. Note taken. At the top of the hill we stop again for a Lazy Dora with your partner.

Lazy Dora:
100 merkins. Partner holds plank and switch every 10 reps.
200 WWIIs. Partner holds 6″ and switch every 20 reps.
300 squats. Partner squat hold and switch every 30 reps.

Leaving the top of the hill headed back down, bunny hop to the top of the guardrail. At this point the arms are too smoked for Irkins or Dirkins so we do 20 dips and keep moving. Our next mode of transportation is Lt. Dans (1 squat then 2 lunge steps) back to the basketball court. With Lt. Dans we increased reps from 1-5 and then back down.

Mary: I think Mary might have been hanging out with Midget today. Neither were present but we had 5 minutes to kill so might as well do some more work! Big boy sit ups, Homer to Marge, pickle pounders, Have a nice day!

Announcements: Picnic (sign up for things we need), GrowRuck (contact Pablo for details).

T-Claps (Recognition): Wallaby. Welcome back to the gloom brother!

Prayer: UTI uncle (fell out of a deer stand), unspoken.

It’s always a pleasure to lead you men in the gloom. Thanks for the opportunity and I’ll try to do better next time!

That time that Burt Reynolds Fartsacked….

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

Disclaimer – if you were there and I missed you please send me a message on Slack, text, FB, whatever…  Sorry PAX, UTIs head is a little spinny this week. (more than usual even)

EC: Deadbolt, Nemo, Lucky Charms, Mookie, YHC, Skidmark, Pikachu

FNGs: 0

Warm Up:  Overhead Arm Stretch, SSH, 1 lap around the Ivan lot

On the warm-up Flanigan commented on the lack of Burt Reynolds.  No F3 guy named Burt, no Q with a stash, or with a cowboy hat.  He was promised Burt F-ing Reynolds!!!  I told him… dude fartsacked….  it happens…

The Workout:  15x for each single hand move 30x for each 2 handed move

  • One Arm Swing (15 each hand)
    Single Leg Stiff Deadlift / Kickstand (same leg out/arm lift)
    Two Handed Kettlebell Press (overhead)
    Goblet Squat Jump (hold crown)
    Chest Press + Overhead Sit Up / Crunch (one handed each side)
    Snatch / High Pull (one handed each side)
    Reverse Lunge + Curl / Split Squat
    Ribbons (loop bell overhead, pass behind)
    Thruster (squat and press overhead, one hand)
    Staggered One Arm Row
    American Hammer with bell
    Figure 8’s Side to Side
    Sumo Deadlift to Upright Row
    Pullover + Leg Raise / Knee Raise (lay down touch your toes – dying cockroach sort of)

This was YHCs first kettlebell Q and the PAX were very helpful with audibles and comments concerning form.  Thank you guys for your leadership.  Lots of post workout praise for my time in the hot seat.  Thanks for the encouragement HIM.  Appreciate all of you!

Mary: Box cutters, Pickle Pounders, Homer to Marge
Announcements:

Reminder.  Oct. 12th is the picnic.  Signup sheet is posted.  Bring some food and the fam – https://docs.google.com/spreadsheets/d/1wdWIZv-meI2jnoS8Kgl0g5fCiBk9lBbIyXsDGdXTyyc/edit?usp=sharing

10/5 @ 5PM Beer Mile + 2nd F with Bender Street playing live after

T-Claps (Recognition):  Those in attendance at Ivan.  Thanks for the support.

Also, he who takes Ivan Q next week – Person is TBD but if they accept, they get T Claps

Prayer:  That 187, Bernie, Sassy’s beer mile team loses graciously

For serious…  YHCs Uncle fell from a tree stand this week, will be hospitalized for a bit and rehab to follow.

An elderly family friend of YHCs has been hospitalized.  Praying for the best and for her family as she recovers.

11 PAX for PSs at PC

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

FNGs:none. Sorry for the delay on BB

Warm Up: PAX ran to back of HT for some good mornings, windmills, fozio arm circles 10 front then 10 back, imperial walkers, hillbillies and side straddle hops all in cadence

The Workout: Pain stations! PAX partnered up for 3:30 minute rounds of various exercises completing 7 stations.

Mary: Time was tight but we did BoatCanoes and Dying Cockroaches

Announcements: M4L charity event and upcoming F3 picnic.

T-Claps (Recognition): EC: Emeril and Warbucks for some running. Pablo, Coal Ash, Sarah Beth and myself for some Yoga.

Prayer: Lift up Bobby Dall’s and Promise Ring’s family having surgery and battling leukemia.

 

Not sure why we’re running at a Boot Camp.

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

As the PAX got out of their cars I informed them that they weren’t going to need gloves for this workout.  Bit of mumble chatter related to having to only run.  Moby was ready to get back in Bluehens car.   I plan to try to grab one Q a week and work on running for the HSHM.  Today’s workout would be track focused and negative splits.

FNGs: None

EC: Pikachu, The Natural

Warm Up: SSH, Hillbillies, Good Mornings, Windmills

The Workout: Jog down to the track.  Partner up, like speed.   Go in opposite directions when you meet x25 Core Exercises in cadence.  Every lap speed up.

Mary: 5 burpees for chatter, Hillbillies, Imperial Walkers, Plank Hold x10 count per Pax while stretch calves, runners pose, pigeon

Announcements: See Slack

T-Claps (Recognition):   Dumbo’s shooting star

Prayer:  Bernie and his family

PSA for R4TJ

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

EC: Cowboy, Dawgpound, Emeril, Lipstick, Nemo, Redenbacher, Skidmark, UTI, Warbucks

FNGs: None

Warm Up: Some good mumblechatter, discussed the routes and headed out.

The Workout:

UTI was enfuego with his Public Service Announcement for R4TJ this week and as a result, a strong contingent of PAX were fired up and ready for some miles. We aim to please at R4TJ so YHC had a 3 mile and 5 mile option available for PAX to take advantage of this morning.

3 Mile Route:

 

 

 

 

 

 

5 Mile Route:

 

 

 

 

 

 

Mary: MIA

Announcements: F3 Family picnic October 12th.

Sign up sheet:
https://docs.google.com/spreadsheets/d/1wdWIZv-meI2jnoS8Kgl0g5fCiBk9lBbIyXsDGdXTyyc/edit?usp=sharing

T-Claps (Recognition): Emeril, Lipstick, Nemo, and Warbucks for picking up the 6.

Prayer: Bernie and his family, unspoken

YHC took us out. It was an honor to lead.

Welcome Midget Flow

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

Yoga EC: Dawgpound, Emeril, Lucky
EC: Deadbolt, Mookie
FNGs: Sadly None
Warm Up:

Took the workout to some sunlight. I know now its artificial light. I just thought maybe the sun came out a bit early for Crazy Ivan.

Circled up for the following:

Side Straddle Hop
Fazio Arm Circles
Good Mornings
Daisy Pickers

Kettlebell Swing Progression:
Bell against stomach
Two handed swing
One Arm Swing
Traveling Swing

The Workout:

I brought back some of my favorite flows from the past. Plus I created my own flow and the pax changed the name of some of the Mary Flow and gave it a name.

Flow 1:
Row Right Arm
Kneeling Clean Right Arm
Press
Stand
Row Left Arm
Kneeling Clean Left Arm
Press
Stand

Flow 2:
Clean
Squat
Bicep Curl
Stand
Press
Tricep Curl

Flow 3: (Dawgpound Flow)
Pushup Right Hand on Bell
Across Row with Left Hand
Snatch Left Arm
Pushup Left Hand on Bell
Across Row with Right Hand
Snatch Right Arm

5 total Reps Flow 1
Side Straddle Hop
5 total Reps Flow 1
Mountain Climbers
5 total Reps Flow 1
LBCs

5 total Reps Flow 2
Side Straddle Hop
5 total Reps Flow 2
Mountain Climbers
5 total Reps Flow 2
LBCs

5 total Reps Flow 3
Side Straddle Hop
5 total Reps Flow 3
Mountain Climbers
5 total Reps Flow 3
LBCs

Mary:

Midget Flow:
Midget Love Handles
Midget Cookie Pouch (Sternum Pull)
Midget Standups (Mini Turkish Getups)

3 rounds of the Midget Flow

Announcements:

Picnic October 12th

T-Claps (Recognition):

UTI with breath taker

Prayer:

All Pax training for something
Unspoken Prayers

Disney won Breathtaker!!!

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

PAX of  6 for EC and 11 for the main event decided to post at Disney, “The Happiest Place on Earth”, to find out what type of workout $105 spent on breathtaker could buy.  Thanks to Deadbolt and Midget for stepping up with the bidding to secure breathtaker.  Q was happy to see a strong showing of men this morning, especially when they could have posted at Tiger Blood for a C0-Q that was sponsored by the most hated team in the NFC East.

EC: 187, Dawgpound, Emeril, Midget4Life, Dumbo, Axe,

FNGs: None

Warm Up: All exercises in cadence: SSH x20; Imperial Walkers x20; Hillbillies x20; Sir Fazio Arm Circles.  There was a lot of mumble chatter from the PAX this morning during warm-up, so 5 burpees OYO.

The Workout: PAX lined up in two groups for an Indian run that led them through the small parking lot near the community center entrance and then around the back of the school.  Q had the group stop to do some exercises which allowed all PAX to catch up; half the PAX held BTTW while the other half did mountain climbers in cadence x20 then switch and repeat.  PAX continued in their Indian Run to the entrance area of the MCHS football stadium to do 2 sets of 10 each: Derkins, Irkins, Dips, and Box Jumps.  PAX partnered up to complete a triangle circuit of pain that included running over to a large set of steps (abyss’s step sister) and completing a set of Burpees at the bottom, running up the stairs and down the walkway to complete a set of Merkins and WWII,  then running over to and down a smaller set of stairs back to the beginning to complete a set of Star Jumps.  Reps for each exercise started at a 10 count and reduced by 1 repetition for each completed loop.  Most PAX were able to complete 6-8 loops before Q called time and headed back toward the flag.  On the way to the flag, Q stopped back at the football stadium entrance to repeat 2 sets of 10 each: Derkins, Irkins, Dips, and Box Jumps and then revisited the wall where partner#1 held “Balls to the Wall” while partner #2 did a 10 count IC of shoulder taps, partners switched places and repeat.  PAX regrouped into 2 Indian Runs back to the flag for Mary.

Mary: All exercised done in cadence: LSF x20; Homer to Marge: 10 regular, 5 right leg up, 5 left leg up; Box Cutter x20; LBC x20; Pickle Pounders x10; HAVE A NICE DAY!

Announcements: Southwake family picnic, GrowRuck registration is open but it seems Midget and are the only PAX brave enough (check out this link: F3 GrowRuck)

T-Claps (Recognition): Dumbo and Dawgpound pushing the pace during EC!

Prayer: Bernie’s Family, Shredder and his family, Crablegs, PAX brave enough for GrowRuck

Where’s LED? I mean Cupid? Ah hell. I got this Q

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

 

 

PAX of 9 (+ 2 runners who joined us for COT) at Paradise City waited on our Q to show up. Expectations were @LED would be leading us.  Apparetnly there was a communication mix-up and @Cupid was actually supposed to run PC.   Regardless neither of them showed up so YHC took it upon himself to lead his favorite AO.  The PAX knew there would be running involved and they weren’t disappointed as we logged 3 miles doing the Nickel challenge.  Snap won with 6 repetitions.  Lucky tacked on 5.

FNGs: None

Warm Up: Jog around the soccer fields.  SSH, Good Mornings, Windmills

The Workout: Nickels:  5 burpees at bottom of the ramp.  Run to corner near tennis courts.   x5 deconstructed merkins (5 wide, 5 normal, 5 close).  Run back to ramp. Rinse and repeat as many times as you can.

Mary: 5 Burpees for Seabreeze being tardy.   Some Core and Stretching work

Announcements: See Slack

T-Claps (Recognition): N/A

Prayer: Dumbo took us out