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E-Ticket Rides at Disney

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PAX: , , , , , , , , ,

FNGs:  None

EC:  ShamWow!, Nemo and Full House

Showed up to Disney with three workouts planned in my head.  I wasn’t sure how many PAX would take my challenge after taking a picture of the abyss and posting it on the socials.  I wanted to make sure I had a plan for 3 PAX, <10 PAX or  >10 PAX.  It was a very long time since I had taken the 22 mins drive at o dark hundred in the morning.  I drove in silence doing a walk through in my head of the planned activities.   Planted the flag and greeted PAX I had not seen in 8 weeks.

Warm Up:  Nine PAX and a pooch took to the pitch after a mosey around it.  Completed SSH, Hillbillies, Good am, Seal Claps, Overhead Claps, Fazio Arm Circles, and static arm stretches.  The pitch was beautiful (flat, manicured) with temps  in the high fifties.

The Workout:  Mosey to the abyss.  Paired up for a Dora: 100 merkins, 200 LBCs, 300 SSH; hold squat/ completed squats and helped PAX finish their Dora.  Thanks for the assistance on the count of SSH Nemo – apologies for not clarifying single vs four count SSH.  Partner not doing Dora, ran/walked the stairs.  At the bottom of the stairs, PAX completed 5 Star jumps before starting back up.  Some PAX chose running up the dirt trail parallel to stairs.  Indian run back to pitch.  Nice sprints by Yogurt and POTS.

Mary: Lots of yoga.  Popcorn 10c AB work.

Announcements:  See Slack/FB

T-Claps (Recognition):  Special shout out to my Shield-lock brothers:  Masters for their support.

Prayer: YHC took us out.  Prayers for injured PAX, everyone struggling with pandemic, first responders, delivery drivers.  Honored to lead.

12 PAX for some miles

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YHC was back on the Q at the John after an extended absence. I arrived to several PAX in the parking lot, hopped out of my car to plant the flag and was immediately hit with that familiar smell that you get at the John. We had a good group ready to get some miles in and Emeril was all fired up. Great to be back in the gloom!

EC: Aquaman, Pikachu, Skidmark

FNGs: Not today

Warm Up: 10X SSH and 10 Daisy Pickers

The Workout:

Turkey Leg was in play this morning.

 

 

 

 

 

Mary: MIA

Announcements: Check Slack and FB

T-Claps (Recognition): Everyone for picking up the 6 throughout the route.

Prayer: Wallaby, Fanny Pack’s daughter, Wrangler’s daughter, unspoken

Dumbo took us out.

Always an honor to lead.

The Importance of Intentionality

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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.

R4TJ XT Edition

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FNGs: nope
EC: Skidmark
Warm Up: Dawgpound led us in various stretches while we worked out who was doing what routes.
The Workout: Turns out Nemo and Redenbacher were down with the 7 mile route I had planned. We left Ting and took the greenway to Crossway. Crossway to the end and turn around to Linksland. Linksland across HS Road to Salem Ridge down to Bass Lake. Skidmark had a commitment so he headed home (and ended up with 10 miles). Up Bass Lake and across to Skymont. Back to the greenway and end up at Ting. We all ended with 7-8.5 miles.
Mary: Dawgpound led us in more stretching.
Announcements: check Slack
T-Claps (Recognition):
Prayer: Wallaby

Disney is “officially” opened for business

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FNGs: None

EC: Skidmark, ShamWow!, Nemo, Pablo

Notable Absences: the beer deadbolt promised for after the workout

Warm Up: A quick jog around the soccer field.  Circled up at the flag: SSH IC x 20, Windmill IC x10, IW IC x 10, HB IC x 10, Sir Fazio Arm Circles IC 10 forward and 10 back, seal claps x10, overhead claps x10

The Workout: PAX split into groups of 4 or 5 and did an Indian run over to the high school main entrance.  2 rounds of 10 Irkins, Derkins and Dips on the benches or curb.  Then PAX remained in their Indian run groups and did 11’s on the road/hill that goes between the school entrance and Middle Creek Park Ave: Burpees at the bottom/Star Jumps at the top.  PAX then split into 2 groups to Indian run back to the flag for Mary taking the long way to admire the abyss on the way.

Mary: All exercises in cadence: LSF x20, Boxcutter x20, Homer-to-Marge regular x10, right leg up x10, left leg up x10, pickle pounders x20

Announcements: see FB and Slack

T-Claps (Recognition): Barb Key (Deadbolt’s M for tolerating him for 26 years, Happy Anniversary!)

Prayer: Continued prayers for Fanny Pack’s daughter and Wallaby

Back on the tracks.

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Three for some full body rock workout at the return of Downtown Train.

FNGs: No
Warm Up: Warm-up lap, Burpees, SSH, Merkins, Good mornings, daisey pickers

The Workout: Mosey’d to rock pile and headed to back of library for:

Set 1: All in cadence – 10 shoulder press, 10 bus drivers, 15 shoulder press, 15 bus drivers, 20 shoulder press, 20 buss drivers, 50 LBCs.

Set 2: All in cadence – 10 curls for the girls, 10 tricep extensions, 15 curls for the girls, 15 tricep extensions, 20 curls for the girls,  20 tricep extensions, 10 burpess (OYO).

Set 3: All in cadence – 10 chest press, 10 overhead chop, 15 chest press, 15 overhead chop, 20 chest press, 20 overhead press, 50 American hammers

Set 4: All in cadence – 10 squats, 10 lunges (each leg), 15 squats, 15 lunges (each leg), 20 squats, 20 lunges (each leg), lap around the parking lot

Set 5: 15 shoulder press, 15 bus drivers, 50 Mountain climbers

Set 6: 15 curls for the girls, 15 tricep extensions, 50 SSHs

Set 7: 15 chest press, 15 overhead chop

Set 8: 15 squats, 15 lunges (each leg)

Mary: 25 WWII
Announcements:
T-Claps (Recognition): Nemo and Foghorn for helping get DT back on the tracks.
Prayer: 60 seconds of silence

We’re gonna need a birth certificate POTS….

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SO EXCITED to be working on a Backblast… It was amazing to be back out, staking a Flag and being officially recognized as F3 in the gloom today!  I had a plan in mind, but like plans they are flexible. I decided early on that maybe we would do some homeschooling and see if PAX could help design our ending points along the way… I think it went well based on the grunts and modifications.

EC: Nemo, ShamWow!

FNGs: NOPE
Warm Up: Mosey along the topside of HT parking lot with butt kickers and across to Goodwill with karaoke along the way. Circle up at Goodwill.

First Exercise: SSH, YHC asked for a number during IC, between 20-35, 25 was called, x25 SSH. Next Exercise SSH, again asking for a number  between 25-35, 30 was called, x30 SSH. Third Exercise SSH IC – number called between 27-50 POTS said 45. SSH x45. He said we were lucky that he didn’t say his age…. RESPECT?  Frankenstien x10, Good Morning (slow) x10, LETS GO…

The Workout:

Mosey to the guardrail behind Jiffy Lube. Those numbers came back into play. Derkins, Dips and Erkins – 25, 30, 45 respectfully and REPEATO.

Mosey behind HT and around to the Abyss-like green way. Find the wall at the end.  Group 1: BTTW Group 2: 25 American Hammers IC + Switch

Mosey back behind HT and find a wall at the end of the building. Group 1: BTTW, Group 2: 30 LBCs IC + Switch

Mosey to Goodwill Wall: Group 1: BTTW Group 2: 45 Hallelujahs on knees IC + Switch

Ran near  to time here so a modified DORA was out. SO, Group 1 back to the Wall: Wall Sits (1 leg, halfway switch legs) Group 2: 30 LBCs  IC + Switch

Sprint to Flag

Mary: Popcorn 20 counts of dying cockroach, orphan annies, box cutters, LSF, fred merc, have a nice day.
Announcements: New AO Friday Kung-Fu brought to you by the Westcott Crew
T-Claps (Recognition): Deadbolt – Holding BTTW while others were quitting…You the man DB…RESPECT
Prayer: Fanny Pack’s daughter, Wallaby, unspoken, YHC took us out.

April 30 / at Disney (Middle Creek Park) QIC: POTS “Typhoon Lagoon”

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April 30 / at Disney (Middle Creek Park) QIC: POTS “Typhoon Lagoon”

 Social Distancing was in place

 EC:

Nemo, Redenbacher

PAX:

4

 FNGs:

None

 Warm Up:

Side Straddle Hops (SSH), Good Mornings, Frankenstein’s, and Windmills

 The Workout: 

  • 3 rounds of “Peoples Chairs” and “Ball to the Wall” with a mosey around parking lot between each set.
  • 2 rounds steps ups with a mosey around parking lot between each set.
  • 2 rounds Urkins, Durkins, and Dips with a mosey around parking lot between each set.

 Mary:

The PAX took turns with several rounds of ab exercises to close out the Q.

 Announcements:

Check slack for further announcements.

 Prayer:

Unspoken

 

 

 

April 23 / at Disney (Middle Creek Park) QIC: POTS “Take’n the Hill”

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April 23 / at Disney (Middle Creek Park) QIC: POTS “Take’n the Hill”

 Social Distancing was in place

 EC:

Nemo, Redenbacher,

PAX:

8

 FNGs:

None

 Warm Up:

Side Straddle Hops (SSH), Good Mornings, Fazio Arms Circles (forward and backward) Imperial Walkers,

 The Workout: 

 Take’n the Hill (backside of soccer fields)

 1st round 20 merkins, run up hill to frisbee golf hole / net, run to frisbee golf tee, 20 merkins, run back to bottom of hill.

2nd round 20 squats

3rd round 20 American Hammers

4th round 20 lbc’s

5th round 5 burpees

 Mosey’d to the Abyss for some 7’s which included Plank Jacks at top with Star Jumps at bottom.

Mary:

Some leg / hip work lead by Foghorn. Name of exercise yet to be determined.

 Announcements: 

Check slack for further announcements.

 Prayer:

Nemo’s Aunt and Uncle

Pablo’s Mom

Habits – Keep ’em going strong

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Containment Area has offered a decent alternative to our traditional AOs.  If you are part of F3, really good chance you definitely prefer meeting up with a group at an AO in the gloom over the idea of being solo in your garage or bonus room and part of a zoom video meeting (after all, who needs any more of those in their day anyway?)  That said, I really appreciate the chance to see and connect with some guys who I know will hold me accountable and bring a strong workout every time.  I am getting really tired of running alone.  This was my first time taking the Q and I was happy to do it given 16-Bit, who has been doing a great job leading day after day, has been looking for a well-deserved break.  I posted a preblast letting everyone know we would be doing more cardio including some jog in place work.  Hit the garage at 520 (skipped EC) and fired up the laptop.  Redenbacher, who had reached out the day before, was already joined.  Doc soon followed, 187 and then right at the start Norm.  I was actually pretty excited to try this one out.  Not easy leading remote and not having the option of going on the jog and mosey.  Wanted to get the heart rate up, build a sweat and get some steps on the Garmin.

FNGs: nope
Warm Up: we did, some of the usuals Good Mornings, Daisy Pickers, Windmills, Imperial Walkers/Hillbillies, Sir Fazios
The Workout: We did 3 sets of a series that included:  4 mins jog in place alternating every 30 secs between an easy jog and a sprint, so 4 intervals of strong push.  Shoulder work with arms out for 10 count, keep em up whole time and shift to fazios, hold, seal claps, hold, overhead claps, hold again then recover.  Next was SSH ICx20 followed immediately by 10 merkins (I did a Goggins workout a couple weeks ago and this was what he did for like an hour straight – SSHs for mins on end, then push ups, then repeat time and time again).  We did the SSH/merkins for 3 rounds so 30 merkins total.  We did this entire routine 3 times with a bonus SSH/merkin at the end to round up the merkins to 100.
Mary: Quick 2 sets of LBCs to Six Inch Hold to Low Slow Flutters
Announcements: Check and post to slack, we don’t do announcements on Containment Area to avoid the typical conference call cliches of talking over each other
T-Claps (Recognition): 16-Bit for taking Q on this AO so many days in a row
Prayer: YHC shared a message about paying attention to our habits – keep up the good ones and avoid the bad.  Reach out to family/friends too.  Took a 10 count silent for any unspoken and YHC took us out.

Great to see you guys this morning and honor to lead.  Always appreciate willingness to try different things and patience to know they might not go perfectly as planned.