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HIIT me baby one more time

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

FNGs:
Warm Up:

Mosey, then a quick warmup since I suspected we would run out of time (and we did)

Trunk twists, windmills, jump steps, then add in 2 jump steps plus knee strike.

Plank out, back in, stand up, kick

The Workout:

3 rounds, each round has sets of 30-20-10 reps with decreasing length runs (something like 400-300-200m) each set. For the sets of 30 and 20, break it into sets of 10. So for example: longest run, then 30 of each (broken into sets of 10, but no rest in between), then medium run, then 20 of each, then shortest run, then 10 of each.

Round 1:
Jumping lunges
Hindu push-ups
American hammers

Round 2
QBox jumps or step ups
Erkin
Imperial Walker’s in cadence

Round 3 (ran out of time before getting here)
Bobby Hurley
Rows with bands or TRX
Boat canoe

Combatives

Wrist locks

Mary:

5-count Pax round-robin

Announcements:

  • 9/11 stair climb coming up
  • raising for Noah’s Ark’s wife’s treatment
  • Q-Sheet! Martini has the Q next week (16th) and the 30th, so, the 23rd is still open!

T-Claps (Recognition):

Beater’s first 5-pack!

Prayer:

Noah’s ark, Crab legs, R22

Ultimate at Mutiny – Blind as a Bat Edition

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EC: Cupid, LED

FNGs: None

Warm Up: Breach led warmups since YHC rolled back in at 0529 and still had to grab the disc and cones.  Thanks Breach!

The Workout: Ultimate Frisbee!

Mary: Nah, we played right up until 0615.

Announcements: Check Slack and Facebook. Banana Seat’s UvU workout. Q sheet reminder! If you’ve been here a week or a year, you’re as qualified as the rest of us! Come lead the fun. And reach out to those you haven’t seen in a while, you never know what they are going through.

T-Claps: Fram! That guy was killing it today. Great catch to end the game.

Prayer: Noah’s Ark’s wife, victims and families of recent mass shooting, PAX on IR.

Side Notes: An actual glow in the dark frisbee (read: with lights) has been purchased since most of us had a really hard time seeing my current disk. Look for Ultimate continuing even as it gets gloomier, first Monday of every month.

Mary-Go-Round

/in /QIC:
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YHC Dovetail was out last week, Martini covered, but back into this week. Return of Gump, and new-to-this-AO Yosemite. Dovetail’s 2.0 Charizard out for another one, at his own request. A bit young at 8 to participate fully, but if he wants to get up at 5 with Dad, I can’t say no!

FNGs: none
Warm Up:

Long jog around the lot. High knees to the median, then backpedal; buttkickers to the median, then backpedal; rinse & repeat. Windmills, trunk twists, Sir Fazzio arm circles.

The Workout:

“6 minutes of Mary” (round 1): 6 exercises, 10 count or cadence, with 3 burpees after each exercise

  • LBCs (cadence)
  • Freddy Mercury (cadence)
  • Leg lifts
  • Side plank dips (10 each side)
  • V-ups
  • Low slow flutter (cadence)

then a lap around both lots

An intermission of Declining-count supersets of box jumps and dips: 12, then 9, then 6, then 3, no breaks.

6 Minutes of Mary, Round 2, so a 2x modifier (20 count or cadence, 6 burpees in between each)

Combatives

Pressure point escapes

Mary: see above
Announcements:

Paddle boarding tomorrow, 8:30 at Jordan Lake.
T-Claps (Recognition):
Prayer:

Shield Lock Challenge

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23 Pax showed up for some nice running weather at U-Turn. Most set out on a 3 mile route, 1 for a backward U-Turn, 5 went for 5 with Dauber on bike support.

YHC picked up the Q today to share a message with the PAX. 3 years ago our 5 week old son passed away. My M and I had just moved to NC only a few weeks before our lives were turned upside down. Outside of the obvious pain and grief, O had no friends, nobody to help me other than my M. It wasn’t until last year when I started F3 that I realized what I was missing. I realized that this was a group of men that would show up when called upon.

My message this morning to Pax was to challenge them to take this a step further and build a Shield Lock (https://f3nation.com/2019/03/26/shield-lock-q1-7/). This is a group of 3 or 4 guys that you meet with regularly and hold you accountable and are there before you need them. This was the thing I needed but didn’t have when tragedy showed up. So even if things are great now, something will come up, so form your Shield Lock and be ready.

-Warbucks

EC: Cupid, Pikachu, Warbucks

FNGs: Bundey with an E

Warm Up:
High knees, butt kickers, skipping, SSH, Windmill, Imperial Walkers

The Workout: Miles, 3-11+
Mary: Couldn’t find her at Starbucks

Announcements:
Shirt order, see Skidmark

Prayer:
Crablegs, Noah’s Ark, Warbucks family

WebEx took us out.

Suprise 11’s

/in /QIC:
PAX: ,

PAX:  Norm, Martini

FNGs:  None
Warm Up:  Mosey around the parking lot x 2, SSH x 15, Windmills x 10, Sir Fazio Arm Circles x 10 forward x 10 back
The Workout:  With only 2 Pax, the Pink Floyd inspired workout will have to wait for another today.  YHC called and audible.

11’s it was.

Round 1:  Derkins and Step-ups (left + right = 1) followed by a lap around the track.

Round 2:  WW2’s and Dips (IC) followed by a lap around the track

Round 3:  Urkins and Squats followed by a lap around the track

Mary: LBC’s x 10, Low Slow Flutter x 10 (IC), Crunches to the left x 10 to the right x 10
Announcements:  None
T-Claps (Recognition):
Prayer:  Martini’s cousin – house fire, Family of soldier in Norm’s National Guard Unit

“Hey, What running club are you guys with?”….something something something…

/in /QIC:
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FNGs: Not this time
Warm Up: 20 SSH, 15 Frankenstein, Next exercise….10 The Windmill (YHC brainfart holding hands over his head on remembering Imperial Walkers), 187 – “I’m laughing because the Q forgot Imperial Walkers”, 10 IMPERIAL WALKERS. Let’s get to it.
The Workout: EC: Well there was a bunch…. Old U-Turn 5: Warbucks, U.T.I, Cupid, Pikachu, Browns to the Superbowl – 3?: Lipstick . 2.5: Aquaman, 2: ShamWow!, Webex, Dahmer, Sparty. I’m pretty sure there were others out there….Let me know who and I’ll update.   Thanks all those picking up the 6 today. I think there was about 10+ PAX who turned near the movie theater and then over and over again – some logging more than 7 miles on the turns…That’s awesome.

Mary: She was left waiting
Announcements: BRR Training runs – Skidmark posted routes and sign-ups in Slack. Crablegs – follow HIM on social media.
T-Claps (Recognition): All those EC’rs out there today. Starbucks lady made a comment: “you guys are all over town today”
Prayer: YHC took us out.

Bullseye’s B-Day Party!

/in /QIC:
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QIC: Bullseye

FNGs: Tony the Teacher, Pistorius
Warm Up:
The Workout: EC: Dahmer, Warbucks, Aquaman, Pikachu; Distances between 3-14 miles were had. The 6 was picked up!
Mary:
Announcements: Happy Birthday Bullseye!
T-Claps (Recognition):
Prayer: Aquaman took PAX out.

Snake Eyes

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Light crew today with only 2 sheepdogs and a pup as YHC brought his 2.0 to his first official AO.

FNGs: Charizard (he’s been to 3 of the 2.0 workouts, but this morning got up for his first early post)

Warm Up:

Mosey, SSH, trunk twists, good mornings, daisy pickers, imperial walkers, hillbillies, karaoke

The Workout:

Three dice, one determines the exercise, the other two added together determine reps. Doubles equals one lap run around the parking lot, and a corners roll means roller’s pick. Continue throwing dice until out of time. Exercises for each number were:

  1. Catalina wine press (chillicut plank with a merkin at the end)
  2. Cheerleaders (SSH, but squat on legs open)
  3. Box jumps
  4. Dips
  5. Lt. Dan
  6. 4×4 press (two 30” 2x4s screwed together for this, but pressure-treated 4x4s would have been nice and heavy. Use whatcha got.)

Combative:

wing chung striking, open-end escapes

Mary:

Low slow flutter, LBCs, leg raises, homer to marge, WWIIs

Announcements:
T-Claps (Recognition):
Prayer: Shredder, Norm and Cupid traveling

My dog ate my homework… 6/29 U-Turn

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FNGs: Nope
Warm Up: Reg-U-Lar
The Workout: Well, this is so late 6/29 Credit is due…..I really just wanted to make sure that everyone got credit for their efforts!
Mary: Nope.
Announcements:
T-Claps (Recognition):
Prayer:

63

/in /QIC:
PAX: , ,

Warm Up:

Inchworms, side shuffle squats, axe kicks, crescent kicks. Money to the back, and SSH, arm circles, and shoulder rolls.
The Workout:

Decreasing-rep rounds: 15-12-9-6-3:

  • Wall step ups
  • Derkins
  • Box jump
  • dips
  • ~250m run after each round

Mary:

LBCs, side-plank pulse, pikes on the bar or knee-ups

Combatives

Blocking and flowing like water

Announcements:

Emreril’s raffle

T-Claps (Recognition):

Martini, for taking Q the past 2 weeks. Cupid for rockin the ECs.

Prayer:

Norm traveling; youth ministers’ families at H1N1’s and LED’s churches. One lost their 2-month old, one lost a husband.