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Cadence Can Kill

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A cold morning over in the Quay this morning. YHC was very glad to see a few cars roll in while returning from a nice EC route still lit up by Christmas lights…cuz everyone knows YHC just can’t see so good! Turned out to be a co-Q with 6 PAX, as FedEx had an extra kettlebell and I had extra’s which gave everyone something of everything!

FNG’s: No.

Warm Up: FedEx led the circle. SSH x 25, Good Mornings, Fazio Arm Circles, Imperial Walkers, Hillbillies, Michael Phelps, 5x Burpees.
The Workout: Kettlebell Thang 1st: YHC cooked up a 12/28 reps workout. Most Pax finished before FedEx took over the Q again. 12 Halos, 28 Bell Merkins, 12 Shoulder Press Each Side, 28 Tricep Press, 12 Squats, 28 Swings, 12 Curls for the Girls Each Arm, 28 Lawnmowers alternate sides, 12 Midget Love Handles, 28 Boobity Boobity’s, 12 Figure 8’s, 12 Clean/Jerk/Press.

Next Thang was on FedEx and he killed us with reps and cadence. Legs and Shoulders were hit hard. We did 20, 14, and 12 counts of: Step Ups, Pulse Squats IC, and Side Lunges. Then it was 20, 14, and 12 counts of Dry Docks, Dips IC, and Shoulder Taps IC.

Mary: FedEx took the lead for Leg Raises, Freddie Mercury’s, Standard and Side Planks with arms/legs up. Pickle Pounders

Announcements: Monthly challenge is out there for accountability. Check Slack.
T-Claps (Recognition): Sparky…out for his 2nd workout! FedEx for coming prepared to combine if necessary.
Prayer: Thanks for my M’s recovery. PAX who are doing this on their own in F3 nation…getting after it. FedEx took us out!

6 Men, 5 Presents, 4 Minutes of the Boss, 3 F’s, 2 Miles, and 1 Lady Stuck in the Mud

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The title above  says it all, but some details will be here in the BB. Very honored to take the Q at such a great AO on such a great day. YHC wanted to get to as many places as possible today on the wonderful grounds of Disney to deliver the Christmas Eve beatdown. Don’t say I never gave you anything…

FNG’s: No…but Snap saw a friend post-workout and it sounds like that fella may start coming around to workouts!
Warm Up: Everything x 12. Good Mornings, Fazio’s, Imperial Walkers, Hillbillies, Daisy Pickers and a quick mosey lap. It was a this time that the 6 men returned from helping the 1 lady. Mosey over to the bottom of the big frisbee golf hill and split into two groups. We would need these groups for a couple gifts today.

The Workout:

Present 1: Two groups. Group 1 stays on the path and does AMRAP SSH until Group 2 returns. Group 2 does 5 burpees, takes the big hill, 10 squat jumps at the top, moseys along the ridge to do 15 merkins at the end, and mosey’s back. Then group 2 gets their turn. Indian Run to the community center, 2 lines.

Present 2: Group 1 Bear Crawls the length of the lot and at the end does AMRAP Monkey Humpers. When group 1 reaches the end and starts exercising, it’s group 2’s turn for the bear crawls. Mosey over to the wall behind the school.

Present 3: The whole PAX does a People’s Char for a 15 count per PAX. 2 Lines, Indian Run over to the large high school parking lot.

Present 4: A stacked up 4 corners with the whole group. 10 Hand Release Merkins, Sprint the long stretch down, then stack on 15 Star Jumps, then lunge walk the short end, the stack on 20 LBC’s IC, then sprint the long run back, then stack on 25 Pickle Pounders IC. 2 Line Indian Run back for Mary…was hoping to get to the Abyss, but not this time.

Present 5: YHC threw on the tunes. The great Bruce Springsteen and the E-Street Band! Their rendition of Santa Claus is Comin to Town is a bit over 4 minutes. So the Mary routine would be…
Mary: Constant AMRAP Squats with a burpee on every “Santa Claus is Coming to Town”. During the sax solo, we did SSH. I think we did, 16 burpees during the song… Have a Merry Christmas!
Announcements: Only 1 SW workout tomorrow at KungPOW…5:30.
T-Claps (Recognition): Deadbolt and DoubleD holdin it down on Christmas for us. The 6 Men (Deadbolt, Oboe, Dumbo, Buford, MadDog, and Roger Roger) helping the 1 Lady out of the mud up on the road. Apparently, she skidded off somehow this morning….HIM!
Prayer: Every PAX shared a hope for 2021 for their family. YHC shared that as men, we often want to fix problems, destroy obstacles, and provide solutions. Whereas we have many opportunities to do this, we shouldn’t lose sight of the times we are simply supposed to be present and walk beside someone else in their struggles and their pursuits…even those in our own home. YHC has been learning this lesson lately and wanted to share and challenge. There is the 3rd F, 2nd F was enjoyed by several after, and I’m hoping the 1st F delivered at Disney on this Christmas Eve. YHC took us out. Honored to be among these mighty men this morning!

Last week Ivan

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5 men showed up for my 250 post for the year. This has been a strange year with Covid. Luckily I still was able to post 250 times with this fine group of men. You all motivate me in many ways.

EC: 500 Swings Fanny Pack, Emeril, Pikachu and Dahmer
FNGs: Nope
Warm Up:

This was last week. I’m sure we bounced and did those foot traces. Some other onnit stuff went down,.

The Workout:

The goal was 6 rounds. We did 4 rounds and 1 round of negative reps

10 Push Ups
10 Each Arm Single KB Swing High Pull
10 Push Ups
10 Each leg Figure 8 with reverse lunge opposite leg that we are figurine 8 around does the lunge
10 Push Ups
10 Each Arm Clean Twist with Press. Start movement to side where the weight is on.
10 Push Ups
10 Each Direction Halo Chest Presses
10 Bell Taps
Split Squats
10 Shoulder to Hip Taps
5 Each Arm Kettlebell windmill

When the remix of the man played we did a burpee Roma. Since the burpee record was broken this week by Alison Brown it was only fitting. She did 730 burpees in an hour. We did burpees for each time break was mentioned.

Mary:

2 rounds of 6 minute Abs. So 4 minutes

1o Second Plank
10 Second Knees to Elbows
10 Second Mountain Climbers
20 Second Hug your knees
20 Second Freddie Mercuries
20 Second Russian Twist
20 Second Bowl

Announcements:
T-Claps (Recognition):
Prayer:

This Way is Harder

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Core Principle: Workouts are Held Outdoors, Rain or Shine, Cold or Heat. 4 PAX answered the bell for this challenge today at AGS with the temperature around 34 degrees and an increasing rain coming down. There was about a mile where YHC was pretty sure it was sleet… All the men got stronger and a couple hit some milestones.
Warm Up: Good Mornings, Imperial Walkers, Hillbillies, Frankensteins
The Workout: The route had us leaving Womble and heading down Stinson with a left on Bass Lake, Right on Holly Springs Rd., Left on Linksland, and then we ran Crossways (all PAX agreeing that this direction seemed somewhat harder). YHC called an audible from going through the greenways and instead took a Left on Skymont and followed it all the way up through Rhamkatte Village and got back onto Holly Springs road and headed to toward downtown. The lights are always nice this time of year down there and then we turned off to head back to Womble, but went the long way around on Grigsby and through Blooming Meadows. A touch more than 7 miles….and a few minutes late for COT, but all PAX elected to continue during the run.
Mary: None
Announcements: 1 AO, KungPOW open Christmas Friday.
T-Claps (Recognition): Nemo hit his 1000 mile for the year mark, despite being down with sickness for almost a month. Way to not give up or give in HIM! Abe hit a distance PR for himself and said it had been quite some time since he’s run that far. Great push!
Prayer: Vasoline took us out with great words of encouragement and prayer….like any fine site Q would! A true blessing just to be there with this group as they all continue to accelerate. Great work men…now for that hot shower!

Long Things are Good Things

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A cold start and many PAX with frozen hands as the workout progressed but, lot’s of great mumblechatter in the mix during the beatdown at Ground Pounder, helping us all to embrace the suck. A pretty good set of 1-liners (including the title here) leading through and all the way up to the last seconds of the workout. YHC was warned at least once by Shredder that a wrong move by the Q during Mary could result in a kick in the nuts and the PAX let YHC know that this was yet another reasonable Q thrown down at the Ground Pounder!

FNG’s: No
Warm Up: Good Mornings, Willie Mays Hays, Imperial Walker, Hillbillies, Windmills, Sir Fazio’s (F/R), Overhead Claps, and SSH.
The Workout: 2 Heavy bag coupons were brought to the workout by YHC. 1 Bag was 100lb. the other was a 75lb. PAX were instructed to grab a rock that would be challenging for the Circle of Rock. We Cusacked the rock back up toward the flag where the heavy bags lay off the the grass on the side. Each heavy bag was I’d say 40 yards apart. Each PAX took turns departing the Circle of Rock as the “timer” as the flipped the heavy bag the whole distance and then either carried or dragged the other heavy bag the whole distance back. During the thang, each PAX departed the circle 3 times, while others did rock work according to YHC’s cadence or count. When YHC departed the circle, Shredder, Mookie, and Forceps were good enough to serve in running the circle. Rock exercises included: Curls for the Girls x2, Triceps Press x2, Shoulder Press x2, Rut-Rows x2, Squats, Rock Spanks x2, Toe Taps, Rock Merkins on each side, LSF w/rock, Box Cutters w/Rock, Chest Press, Wonderbras, Bus Drivers, Plank Jacks, Mountain Climbers, Standard Merkins. We the returned the rocks and moseyed to the playground knee wall.

At the wall we did 20 ct. Step-Ups, Dips x30, Bulgarian Squats x10 each leg. Repeato except only did 15 dips the second round.

To the Wall of Pain for a very short session of People’s Chair with a 15 ct. per PAX. This was followed by Balls to the Wall for a 15 ct. per PAX. Mosey over the flag for Mary.
Mary: YHC had a particular holiday favorite all cued up for our Mary routine and then….an audible had to be called due to YHC’s phone desperately needing a changeout. When it’s cold temperature, my phone turns off unexpectedly and often. I will try this again, because I think the routine would be “fun”. Finished with 20 ct. LBC’s, 30 ct. Freddie Mercury’s, 20 ct. WW2, 20 ct. H2M, and 20 ct. Pickle Pounders.
Announcements: Only 1 AO for Christmas Day workout- Kung POW.
T-Claps (Recognition): Forceps being the only PAX adequately prepared with the right gloves for frozen rocks!
Prayer: YHC and his M, surgery Monday. Local businesses and restaurants in COVID times. Forceps and family during the holidays, grief, reflection. Sadiq and Pumpkin Spice’s family. YHC took us out. Thanks for playing fellas, great work!

DB and M4L 2020-21 Reunion tour kickoff

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I love Disney.  It’s always been one of my favorite AOs.  I remember the beta opening and Co-Site Qing it with Kid Cracker.  So much to do, well lit, away from homes and no cars.   🙂  So that’s why this morning, M4L and I decided to leave those grounds and head for a dimly lit, residential street with more cars that I counted on!

We wanted to bring back an old favorite – the Jamison Park hill.  Jamison Park was the original 12 Oaks (look it up) and it was great to see 7+ pax from the 12 Oaks hood make the journey to the east side for our Beat Down.

I planted the Shovel Flag on this 35 degree, cold, damp, foggy morning as 25 #HIM showed up in various clown cars.

FNGs: None

Warm Up: At 5:30 on the dot – we were off.

  • Mosey out of the soccer field parking lot and head to Middle Creek High School.
  • Stop at first intersection – Merkins x 20
  • Hand Release Merkins x 20
  • Mosey to end of road near Jamison Park entrance
  • I forgot what we did
  • Quick disclaimer to use your inside voices and we entered Jamison Park

The Workout:

Thang 1:  Pakistani Dora

  • Gather at the bottom of that big ass hill (At Jamison Park Drive and Wesley Ridge)
  • Partner up for Pakistani Dora – one partner runs hill – other partner does reps with cumulative counts
    • Turkish Get up x 100 (audible to 75)
    • LBC x 200
    • Squats x 300
  • It sucked but great effort
  • Even great effort by the White Accord that was paralyzed for several minutes by the sheer amount of man candy beside her car

 

Thang 2:  The 7-11

to celebrate M4L’s first job in America – we moseyed to the half pipe for a round of 7-11s

  • In the half pipe – do a set of 7s with Squats one one side – Star Jumps on the other side (6-1, 5-2, 4-3, 3-4, 2-5, 1-6)
  • When you cross in the middle at the bottom – do 11 merkins (every time)

Jail break to flag

Mary:

Bondo will be turning double Respect on Saturday so he led us in Mary

  • Side plank dips
  • Pickle Punders

Announcements:

  • Social tonight at bombshell – HIM only – so M or 2.0
  • BBQ

T-Claps (Recognition):

  • Praise to Bondo son for coming thru surgery

Prayer:

  • Peakweek co-worker
  • Fanny M
  • 187 M
  • Breach Mother

Here was namorama:  https://youtu.be/ywSU0FwHhB0

Breach took us out with a great message

TBD Rock Slide Suicides

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FNGs: Welcome Hollywood!
Warm Up: 20 SSH, 20 Seal claps, 20 Imperial Walkers, 20 Hillbillies, 20 Overhead claps, 20 SSH
The Workout:  RSS trial and error

Had been planning this workout for awhile but when YHC tried it on his own. some tweaks were needed.  So today was the day to refine this workout.

Mosey to the rockpile, select a good push rock was suggested by YHC.  John Cusack to the lot behind the fields where there are actually lights.

Push/slide the rock 6 parking spaces

20 Curls for the girls

6 more parking spaces

20 Curls for the girls

15 tricep extentions

6 more parking spaces

repeat + 20 sumo squats

6 more parking spaces

Repeat + 10 overhead presses

push the rock all the way back!

Round 2

Same as above except all excercises became 20 reps and added that you had to run back to starting line and back to rock after you got the rock to each parking spot destination.  Feeling tired and maybe a little Christmas spirit elimenated rock push back to starting line.

John Cusack back to rock pile.  Fellowship run around the soccer field and headed to Mary.

Mary:  20x box cutters and time was up
Announcements:  check slack
T-Claps (Recognition):
Prayer:  praise for Bondo’s son in law recovering nicely, prayers for Fanny Pack and 187 M’s.

I Can’t See, but I Can Smell!

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A cold morning at the Cobra. Full House commented it was almost sweatshirt weather as he took off for some EC, while YHC was swinging the kettlebell and grimacing at my cold hands. Forgot to bring the bell inside last night. Either way, YHC knew the hands would eventually feel like ice blocks with what we were going to do today. Good amount of mumblechatter along the way today, not sure if that meant too easy or if we were just more 2ndF focused today, but the more you Q, the more you learn things about the workout and PAX…all good things. For instance, I learned today to be more specific about stone choice. High reps, low reps, travel size, etc.
Warm Up: SSH x25, Good Mornings x15, Imperial Walkers x15, Squatted Overhead Claps x15, Annie’s x10, 5 burpees OYO.
The Workout: 9 man Indian run around the back of the Teeter to the base of the big and hated hill. Some squat hold while YHC gave the instructions for upcoming routine. Each round would start in squat hold at the bottom of the hill, sprint up to the top, plank hold for the 6 plus a few seconds more, then an exercise that would increase by 5 reps and also stack over rounds. Sprint back to the bottom of the hill. Started with 5 Boat/Canoes. That’s 1 round. Next round was 5 Boat/Canoes, 10 American Hammers IC. So we did a total of 5 rounds. Last round encompassed 5 Boat/Canoes, 10 American Hammers, 15 WW2, 20 Dying Cockroach, and 25 Merkins. Final move over here was a bear crawl up the hill.

We did a fellowship mosey over the the big red wall behind the shopping center. PAX held a People’s Chair for a 10 ct. per PAX. We then held BTTW for a 10 ct. per PAX. YHC then instructed PAX to grab a couple of the river stones over on the edge of the parking lot, one for each hand. PAX grabbed a variety of sizes, which made YHC realize as the routine went on that the Q should specify a bit more every now and then. All PAX held rocks in their hands for a 50 ct. of lateral raises, followed by a 10 ct. per PAX BTTW. Repeato, except we did front raises with the rocks, followed by 5 ct. BTTW. We then held People’s Chair and did 25 counts of lateral, front, and overhead raises. PAX finished with a 10 ct. per PAX of BTTW.

Over to the Jiffy Lube for some dips and irkins. 15 Dips, 15 Irkins, 20 dips, 20 irkins. It was during this time that an effervescent odor washed through the area courtesy of Lipstick. While Tetanus had moved during irkins to avoid having his eyes poked out by the shrubs, he regretted this decision as he walked directly into the odor trail. Indian run on over to Mary.

Mary: 5 Boat/Canoes, 10 American Hammers IC, 15 WW2’s, 20 Dying Cockroach IC. Have a nice day! Though YHC wanted to end directly on time, Lipstick finished with 25 merkins, either out of sheer determination, a case of OCD with exercise counts, or as penance for gassing us out earlier!
Announcements: Christmas Party Thursday night, 7 Bombshell. Sign-Up/Show-Up.
T-Claps (Recognition): UTI…coming back strong to the Gloom!
Prayer: My M and surgery on Dec. 21st, 187, his M, and family, POTS and his family with the loss of a cousin. Be thankful for your health, reach out to others while you can….you never know the impact a simple conversation or encouragement to someone else can make. YHC took us out.

Ground’n and Pound’n

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FNGs: None 

10 HIMs posted to GP on a perfect morning.  YHC brought the music box & a basketball.  Mumblechatter was per the usual – the best in Southwake.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, 20 Sir Fazio Arm Circles, 20x3ct SSH, Arm stretches, Pigeon Pose

The Workout

Circle of Rock: Mosey to the Rock Pile pick your rock and don’t share it

2 sets of 10x3ct of each exercise:  Rut Rows, Curls for the Girls, Overhead Tricep Press, Ground Pounders, Bus Drivers,

4 sets of Standard Press, 10x3ct: Windshield Wipers, Box Cutters, 30 ct 6 inches, Plank Rock Spanks, Single Arm Merkins, 10×3 ct Rock Homer to Marge

Heavy Hoops:

Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).

SSH, Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, American Hammers, Squats, Squat Hold, Shoulder Tap Merkins, Boat Canoes, LBCs, Split Jacks, WWIIs, Hillbillies

Burpees OYO for all PAX

Mosey to the Wall of Pain

10x3ct Aussie Ass Smackers, 15 ct Ascending Testicles; 20x3ct Moroccan style Peoples Chair, 30 ct BTW, 20x3ct Al Gore style People’s Chair.

Announcements: Ted Talk w/ Bacon on 12/15,  F3 Christmas Party

Prayer Requests: Military and 1st responders,  Breach’s sister and mom w/ COVID, Fanny Pack’s M, Courtney, is having surgery Dec 21, COVID victims

Gettin’ it done at U-turn

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EC: Katniss, Vasoline and Full House for the old U-turn route

FNGs: none
Warm Up: SSH, IW, Daisy picker
The Workout: 12 PAX set out on the standard U-turn route, all about the business today and gettin’ it done.  Great work by all picking up the six, group stayed together well this morning.  Mumble chatter all around.  Great to see Banana Seat and Nemo back out!
Announcements: Christmas party, beer ruck
Prayer: 187 and M, ShamWow and M, guidance at work