Posts

IMG_3947

In Cadence On my Down

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

The weather is finally starting to warm up but it was still a bit chilly this morning. We had a good turn out for the EC about 4 if I recall. I haven’t been out in a while for an F3 workout let alone Q the damn thing. So we warm up everything is fine. Mossyed over to the football field to do some erkins derkins and dips. As I start calling out the exercises and instructing how to follow me I ended up saying both ways “In cadence on my down”. It gave Woody a good laugh. Then I did it about two more times after that. Lol good times!

Warm Up:

  • Good mornings
  • Imperial Walker’s
  • Hill Billy’s
  • Sir Fazio Arm Circles
  • Mtn Climbers
  • Side Straddle Hop

The Workout:

  • erkins derkins and dips
  • Wall sits
  • 11’s – WW I’s & Air Squats

Mary:

  • Homer to Marge & pickle pounders

Q School: Session 3

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

Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.

3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?

Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.

Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.

Be ready for CoT with announcements and prayer requests/praises

Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q

Thang 1:
Mosey down to concessions stand wall
Irkens, dips, dirkens, step ups 15,12,10

Thang 2:
Partner up on tennis court
P1 does BTTW on fence
P2 runs suicide (halfway then full)
Rinse and repeat

Thang 3:
P1 holds squat while P2 does 10 dirkens with feet on partners thighs
R&R

Mary
WWI’s
Out and UPS
LBC’s
American hammers

Ended with announcements and prayer by Rubiks. Nice work by all.

BS out!

Death Row at PY (take 2)

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

6 HIM showed up to Prison Yard. YHC had planned to finish the last Q at PY since we never completed it. Only this time we modified to 7’s instead of 11’s which was a great idea because we still barely finished. Inmates were begging to go back inside but they had to finish first.

Part Two:

7’s with crab walk (40-45 yds each way)
Reverse LBC IC and Turkish getups with 3x IC crab cakes in the middle on each pass.
Lap around clubhouse

7’s with bear crawl
Pickle pounders IC and Absolutions with 3 shoulder taps half way
Lap around clubhouse back to flag

Mary wasn’t allowed in the yard today.

Strong push men! Glad we got through that. Fram asked to shelf that one for a long time and I agree. We finished up with announcements and prayer.

BS Out!

UFO High Score Comeback

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

22 PAX for some not too windy Ultimate! We had even teams and even score after a great comeback but the pinnies prevailed.

Q School: Session 2

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

12 PAX came out to Cletus for some edumucation. Here’s what happened.

Discussion:
Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.

3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?

Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.

Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.

Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q

Be ready for CoT with announcements and prayer requests/praises

Thang 1: Dora  – 50 pull ups, 100 Bobby Hurleys, 150 shoulder taps with lunge walk timer
Mary
WWI’s
Pretzels
Heels to Heaven
Windshield wipers

Thanks for coming out men!
BS out

Golfing Graveside

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

FNGs: None

Warm Up: Variety

The Workout:

  1. Rules: teams of 2 or 3. Must always alternate throws. Must carry your golf bag (rock) with your team at all times.
  2. Land mark target (hole) picked with rules for frisbee to hit. Must stay on South Park Grounds.
  3. At Tee off exercise is called and done I/C until all teams throw.
  4. Modes of Travel  in no particular order but all must be done before repeats. Run /Lunge Walk/Bear crawl/Min of 3 Burpee Broad jump.
  5. Hole completion – score = # of Kraken burpees. 2nd place does their score and half of team in front of them.  Max hole score 10. R/P/S breaks tie (one time)
  6. Winning team picks new hole and tee box. Losing team picks tee off exercise.
  7. Rinse and repeat and have fun.

Mary: Banana Seat

Announcements: Road Clean up, core challenge, Check Slack, Even the Odds 3/22/24

T-Claps (Recognition):

Prayer: Health, H1N1 mother-in-law and  Unspoken.

A mutiny happened at Mutiny and @Rico is not yet a grandpa!

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

PAX: @Finkle, @Rico, @Rubiks, @FlipPhone, @Breach, @Fumunga, @Winnebago, @H1N1, @LED

FNG: @Buffalo aka @Don Ross

Warm-up: 

Good Mornings in cadence, downward dog, spitting cobra/up dog, merkins, SSH, and a mosey around track.

Main Event:

  1. 11’s on the hill next to soccer field.  Fence squats at the top and burpees at the bottom.  Modes of transportation were jog, reverse lunge walk down, and bear crawls.
  2. Catch me if you can.  We partnered up and ‘partner A’ jogged around the track while ‘partner B’ did a prescribed exercise and then had to sprint to catch their partner.  Then switched.  Did 4 rounds exercises were, 20 merkins, 20 low slow flutters, 20 lunges, 20 SSH.
  3. No free picnic.  We made our way over to the picnic tables and did 10 Irkins, 10 Merkins, 10 Derkins, 10 Dips, 20 Step-ups and repeated once same exercises.

Dad Joke (sponsored by @Rico):

What do you call a man with no shins?  Tony, get it Toe-knee

Something about Mary:

LBCs, WW2, Side crunches, Freddie Mercuries, J-Lo’s, Plank hold, and Pickle Pounders to appease the all the wild women watching us workout at 5:30 in the morning.

COT:

Safe travels for @Finkle ‘s M, @H1N1 for his family as they mourn the loss of his M’s grandmother, and @Rico’s daughter GG who apparently is not prego @Rubiks lol…  She will be having an ultrasound soon to check on a possible cyst on her ovary.

Downward Sheepdog

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

FNGs: None but we have a new shovel flag

Warm Up: Mosey to the dry spot

The Workout: Various Yogo poses that sucked. 

Mary: Plank hold, Side Plank Hold, Reach outs and ups.

Announcements: Check Slack

T-Claps (Recognition): none

Prayer: 11 yr old girl that passed, Ricco daughter sick, unspoken. 

 

Do what you don’t like

/in /QIC:
PAX: , , ,

FNGs:None

Warm Up:  Waited for Soft Serve and we decided to Queish by committee when he didn’t show.  Popcorned around two WU exercises each. 

The Workout: Pick two exercises that suck using the honor system and we went around the horn. A couple of times until we were done. 

Mary: 

Announcements: Marathon, Race the Sun, Saturday convergence 

T-Claps (Recognition):

Prayer:  Sickness, Injured Pax, unspoken.

Wheelbarrow 11’s…WTH?!?

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

7 PAX and 1 HC no show for Prison Yard. Today’s goal was 3 sets of 11’s. Little did I know we would only get started on the 2nd round before time expired. YHC planted the flag and off we go at 0530.

Warm up
Good mornings x11
SSH’s x11
Arm circles x11
Seal claps x11
Overhead claps x11
Squats x11

Mosey to opposite side of clubhouse
11’s with partner wheelbarrows (take turns)
WWI’s on one end and burpees on the other. 3 dirkens at half way cone while in wheelbarrow position.
– Roughly 40 yds from end to end with a cone in the middle
(Modify to lunge walk after 5 rds each due to difficulty)

11’s with crab walk
Reverse LBC IC & Turkish getups with 3x IC crab cakes was the plan. We ended up doing half the distance with getups on one end and crab cakes on the other. Only made it 2 or 3 passes before time was up.

We finished up with a mosey around the clubhouse and back to the flag just past 45 mins.

Strong work to those who posted for this one. Cancun had to hit the showers early to practice soap dropping. Hopefully we will finish this one up the next time YHC has the Q at the Yard.

BS Out!