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Your Doctor Must Not Do F3

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A chilly morning that got warmed up in a hurry today at TBD. A certain PAX made an appearance in the Gloom today stating that he may have to modify, based on some doctor’s orders for a recently completed procedure. Technically, the care document he was given stated no physical exertion for 2 weeks, another PAX stated, “Well, your doctor must not do F3.” At times, F3 workouts, accountability, and brotherhood does make you feel superhuman. YHC was determined to pull out a few new exercise routines that I haven’t Q’d up before. However, YHC also vastly underestimated the amount of running to be completed at the workout in the pre-blast. Sorry fellas…please come see us at TBD again!

FNG’s: none
Warm Up: Everything x13. Good Morning’s, Frankensteins, Seal Claps, a quick mosey to the other parking lot, Overhead Claps, Sir Fazio’s (F/R), and Daisy Pickers.
The Workout: Here’s where I underestimated the distance and called a shorter run audible about midway through the routine. 11’s the long way in the parking lot. On one end, it was FoxHole Merkins (a WWI on the UP, a roll, and a hand release merkin on the UP…that’s 1.) The other end was Imperial Squat Walkers.

Next Up…we would do a Agility Ladder routine where YHC brought the fast feet ladder and some cones. Each PAX got a turn performing the routine of fast feet in and out in all squares of the ladder, followed by a quick side shuffle between cones, stopping at each one for an up/down. On each end, as PAX waited, we did Shoulder Taps IC and other other end we did LSF’s IC. We did this until all PAX got their turns in. PAX helped snatch up the toys and we moseyed over to the tennis court.

We assumed the People’s Chair position and waited until all PAX returned followed by a 10 count for all PAX. On to Jack Webbs 1/3 ratio. We started at 7 Merkins and counted down to 1. Final routine was about 70 seconds of continuous squats. Have a nice day!
Mary: Built into the routine.
Announcements: Monthly Fitness Challenge and channel on Slack…not too late to join and catch up!
T-Claps (Recognition): All the PAX for staying strong and no complaints despite false advertising by YHC.
Prayer: Continued recovery for my M and M of 187. Bondo stepped up to take us out.

Kenny’s Grave…why does it still feel like 2020?

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FNGs: none
Warm Up: Quick mosey around the parking lot.  Came back and did Sir Fazio arm circles for/backward, good mornings, various leg stretches, followed by SSH
The Workout:

We took about a 1 mile to 1.5 mile run to get moving and at two stops we did a round of lbc’s and then a round of hill billies.

Next event we did some rock work to get some upper body in this morning.  After our brave PAX picked out their fine specimen we did a round of 20 skull crushers, a set of 15 colt 45s, rock merkins 20 each arm, bus drivers set of 20, and ended with 20 rut rows.  We did repeat but dropped down to doing sets of 15 to stay sane.

Last we came back to circle up and do a quick set of 20 squats and 20 Bonnie Blairs to lead us into Mary.
Mary: We completed a circuit of ab exercises going round the circle and each Pax chose their favorite.
Announcements: Q sheet signups, goal tracking sheets for 2021, and Q Source beginning Jan. 30th
T-Claps (Recognition):
Prayer: Florence/Flojoe’s injury and prep for family heading out of town for work, our country, leaders, and for those in leadership to govern with truth and justice.

It’s Chest Day Broseph

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It was a cold morning right above freezing. All PAX arrived right on time…

FNGs: None
Warm Up: Short lap then SSH, Imperial Walkers, Hillbillies, Willie Mays Haze, Good Mornings, Michael Phelps
The Workout: Chest burnout with all sorts of merkins. 3 sets of 5 reps each exercise, and a short lap between if needed for a break. Diamond, Shuffle, Peter Parker, Hover, Dirkins, Explosive/Hop. Second activity was leg circuit with one PAX as the timer doing 25 squats. Others performed either single leg squat, calf raises, monkey humpers until the timer finished. Rotate exercise. Two rounds of this. Another two rounds with speed skaters, long jump, and squat jumps.
Mary: Heels to the heavens, boxcutters, Freddie Mercury, bear stands, pickle pounders, American Hammers, LBCs
Announcements: Goal tracking is active
T-Claps (Recognition): Finkle, Martini, And Norm for showing up on a cold morning. Fumunga for the virtual follow along.
Prayer: Family and Friends with COVID, Fumunga’s surgery, safety of community and country

Ultimate Bloodbath

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Your YHC led this bloodbath 232-4 (OK,  it was all fantasy in my head as we did not keep score). 23 PAX joined in some Ultimate fun. It was good to have several PAX that had never played with us out there. Thanks for letting me “lead” (and I use that term lightly)

 

Finish 2020 Strong

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FNGs: None

PAX: @Norm, @Florence/FloJoe, @Sprinkler, @Gamecock, @16-Bit, @Finkle
Warm Up: Took a mosey around the parking lot and at each stop sign we did warm-up exercises.  Good mornings, daisy pickers, SSH, Imperial Walkers, Sir Fazio Arm Circles
The Workout:

Since we had nice Scottish weather we did most of our workout under the pavillion.

Event 1: Goals

Gas Pumps 10 count in cadence, Outlaws 10 left 10 right, Ascending Testicles w/o derkins for a round robin 5 count at 15 degrees, 45 degrees, and full BTTW, Lounge Act in cadence 10 count, and Seal Jacks in cadence 10 count.  R/R 3 times.

Event 2: Leg Work with deck of cards. 

Hearts were squats, clubs were lunges, spades were right leg step ups, diamonds were left leg step ups.  Jokers all exercises with 10 each.

Mary: E2Ks, LBCs, reverse LBCs, American Hammers
Announcements: We each shared a personal goal for the 2021 year.
T-Claps (Recognition):
Prayer: @Scrapple and family dealing with Covid and an injury, @Sprinkler and family, our country and those dealing with sickness.

A KG Christmas with the Griswold’s

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FNGs: none

Pax: Finkle, Norm, Hardy, 16bit, Florence/FloJo
Warm Up: Mosey around the parking lot.  In cadence Good mornings -10x, Daisy Pickers -10x, SSH – 20 count, Imperial walkers – 10x
The Workout:

Station 1:  ‘Clark Pluggins’ with bricks while saying hallelujah each time just like when Clark plugged in his lights.  Mosey over to pile of bricks everyone got 2.   Version of bat wings: overhead, sides, front, and then overhead press in cadence.  20 of each

Station 2: Christmas shopping with Russ.  Each Pax picked out a present and we did American Hammers with the present.  20 count in cadence.

Station 3: Aunt Bethany’s -“Clark are your legs on fire?”  Holding our presents we did Dan Taylors 1-4 ratio of squats/lunges all the way up to 9 squats and 36 lunges.  Followed by a round of Clark Shock Jumps – star jumps with your present.  20 count

Station 4: Saucer sled land speed record – snow disc on the hill with merkins.  We attempted to slide down the hill with our presents on snow discs while the other pax at the top of the hill had to do 40 merkins, 40 LBC’s.

Station 5: Had to pull an audible and we did plank holds with a bear crawl Indian line up from our snow discs to the shovel flag and back.  This was followed by prisoner squats, prisoner getups, and box jumps all sets of 20 while holding our presents.
Mary: While holding our presents we did reverse LBC’s, Homer to Marge, Low slow flutter, and Freddie Mercuries in cadence 15 count.
Announcements: Christmas is tomorrow.
T-Claps (Recognition):
Prayer:  Praise, 16bits mom is recovering from Covid, Finkle’s family friends Steve and Joyce struggling with Covid.  Those hurting during the holidays from sickness, death, and monetary.  Finkle led the prayer.

The 12 days of Suck

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FNGs:none
Warm Up:started with a lap around the parking lot and circled up for side straddle hops, fozy arm circles forward and reverse, seal claps, overhead claps, Michael Phelps, good mornings, and daisy pickers

The Workout: mosey to the side of the school where the brick pillars and wall are(will need that later)

Got the holiday beatdown started with “here comes Merkin Claus.” Norm made the comment that it must be Santa’s 3rd cousin. Got down into plank and played Here comes “Merkin” Claus while doing nonstop mountain climbers/plank jacks alternating on “lane” and doing merkins on “Santa.” Ends up being 2 1/2 minutes of plank work and never being able to listen to that song the same way again!

mosey for a lap around the big parking lot

Next up on the holiday beatdown was the 12 days of Sheepdog. We alternated the verses but all of the “gifts” were predetermined.

On the (x) day of Sheepdog my Q said to me

Give me one man maker burpee

2 box cutters  (in cadence)

3 prisoner squats

4 T-Stand kicks (in cadence)

5 CRAAB CAAAAKES  (in cadence)

6 boats a rowing (in cadence)

7 Side hop moguls (in cadence)

Recovery lap

8 stars a jumping

9 Scorpion dry docks

10 10 count jump rope

11 wing chun combos (3 strike)

Recovery lap

12 Australian ass smacks (T claps for in cadence)

  • After this was over the Pax unanimously declared the backblast title should be the 12 days of suck!

Mary: introduced a new 12 count move that goes straight to your waist, appropriately named Krispy Kreme’s. We knocked out a dozen of them for Mary.

Announcements:
T-Claps (Recognition):
Prayer: Prayer for Pax’s M’s about to go through surgery, toys for tots and the impact it has on those families in need, families of those  effected by the pandemic

Typewriters are stupid

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Amazon.com : Classic manual typewriter black : Office Products

Remember typewriters?  They sucked.  So did the exercises YHC decided to do that were typewriter themed.  About half way through I realized it was a bad idea but at some point you’re pot committed so you just have to go with it.

FNGs: Nope

Warm Up:

SSH x20 IC

Penalty burpees (Norm was late) x5 OYO

Windmills x10 IC

Daisy Pickers x10 IC

Sir Fazio Arm circles x10 IC forward and reverse

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

Ever since The Nest was opened YHC wanted to try something with the curved wall that is right below the pavilion.  I wanted to do some kind of exercise that traversed the wall, hit the end, and then went back.  Hence the typewriter reference.  Thought it occurs to me that one PAX was probably young enough to have no idea what a typewriter actually is. Anyway, we moseyed to the wall and lined up.

The first set was irkins.  We all lined up on the wall in irkin position and were given the instructions that we would do 5 irkins and then hand shuffle once to the right, do 4 irkins, move again, 3 irkins, etc., down to 1 and then back up to 5.  Once we hit the wall the PAX at the end let out an audible “DING” and we moved our way the other direction up the wall back to the start.

The second set was supposed to be dirkins but the Q called an audible and instead we all held the dirkin position while the PAX at the beginning of the line bear crawled to the end and resumed the position.  Again, continued to the end of the wall, dinged, and then worked our way back up.

Not being a fan of this idea but being committed we had to round it out with dips.  We did these similar to how we did the irkins where we did 5, 4, 3, 2, 1, 2, 3, 4, 5 while hand shuffling up and down the wall.   Everyone was glad when these were done.

We headed up to the pavilion and secured spots at picnic tables for some leg 11s consisting of step ups and lunges.  Two legs counted as 1 so the 10 step ups we started with was a 20 count and we did 1 lunge in cadence so we could get each leg.  YHC was glad for the PAX during this because evidently I suck at counting.

Once those were finished we did two sets of roman situps off the end of the table.  If you aren’t familiar with one of YHC’s favorite exercises, you hang off the end of the table, face first, from the waist and essentially do a reverse sit up.  We had to partner up so that one partner could hold the feet of the PAX doing the exercise.  We didn’t need any emergency dentist visits.

Once we were through with these we did half a lap around the block and then circled up for…

Mary:

American Hammers x15 IC

Pickle Pounders x10 IC

Sleeping Hillbillies x10 IC each side

LSF x10 IC

Freddie Mercury x10 IC

Announcements:

Kung POW is open on Christmas morning.  Double D and Deadbolt have your Q.  If you hate your family and want to workout instead on Christmas morning those guys will be there to make you regret your decision.

Prayer:

YHC’s mom has COVID.  So far just feels like a cold but help me pray it stays that way.

FloJo’s family departs on the 17th for his new traveling nurse gig.  They bought a new truck and a 5th wheel and will be packing up the three kids and three dogs as they head off on their adventure.  The first stop is Johns Hopkins in Maryland.  If you see him make sure you wish him well.

Finkle is having to shop for a new car for his daughter and car shopping is terrible.  Pray for his blood pressure.

 

Thank you men for allowing me to explore my curiosity this morning.  I got to try a couple things I had been wanting to do and it was fun.  Well, “fun”.  Can’t say I liked it but also can’t say I won’t do it again.  Appreciate each and every one of you.

 

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The pre-blast was too damn late! So was this backblast.

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After spending all week preaching about the importance of getting backblasts put together I completely spaced on doing this one the past two days.  Sorry.

Also, I heard loud and clear from PAX that if you’re going to pre-blast make sure you do it early enough in the day.  While certain HIM were confused about when YHC actually did the pre-blast it emphasized the need to get it done early so people know what to expect.

Speaking of pre-blasts, YHC promised a morning full of legs and that’s what I hopefully delivered

FNGs: Nope

Warm Up:

SSH x20 IC

Windmill x10 IC

Daisy Picker x10 IC

I honestly don’t remember all of it.  It was two days ago and I just make this stuff up as I go.  It was the usual stuff, nothing fancy.

The Workout:

We moseyed to the big port-a-john headed down to the ballfields and PAX were instructed to line up to do Walk Like an Egyptian down to the fence where the concession stand is.  Each PAX would lunge forward and hold while the one in the back did a duck walk to the front of the line.  We continued down this way, Indian run style, until we reached the gap in the fence.

Once there we grabbed a piece of wall on the building and performed People’s Chair Bat Wings.  While in People’s Chair we did 10 forward arm circles, 10 reverse arm circles, 10 seal claps, and 10 overhead claps.  We paused between each set and repeated the whole thing once we finished.

After that we went over to the small hill for 11’s.  Squats at the bottom and star jumps at the top.  Once that was done we went over to the knee wall by the stairs and did 20x step ups, 10x irkins, and 10x dips.  Rinse and repeat and then mosey back up to the parking lot.

Once we reached the parking lot we did another Walk Like an Egyptian until we reached the entrance to the tennis courts.  We all lined up at the sideline of one of the courts and made our way the width of two courts by doing a squat, lunge step forward, and then tuck jump.  Another squat, lunge step with the other leg, tuck jump.  Do this across the whole distance.

Lastly we went over to the wood wall in the court area and held People’s Chair while the PAX at the front of the line lunge walked to the end of the line and held.  Again, Indian run style, all the way down the wall and then back up it.

Mary:

American Hammer x10 IC

LSF x10 IC

Freddy Mercury x10 IC

Homer to Marge x10 IC

Homer to Marge with leg up – 5 each leg

Pickle Pounders x10 IC

Announcements:

Christmas party was Thursday.

Prayer:

Scrapple’s M’s foot surgery

Fanny Pack’s M’s surgery

 

Thanks for joining me men on a cold morning that was supposed to also be wet.  You braved what were supposed to be nasty conditions and were rewarded for it.

 

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Pyramids in a Chilly Rain

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You never know what to expect when headed to an AO on a rainy morning, especially a chilly one.  YHC had signed up to Q Red October a few days back and I was grateful for that because I knew it meant I could be under shelter the whole time.  What I didn’t know was how many other men to expect.  I pulled in to the parking lot to find Breach already waiting.  A minute or two after I arrived FedEx pulled in.  He was set to Q Mutiny.  That looked like it was going to be it but at 05:29:59 Norm came squealing in on two wheels to make it in time.

Due to the rain everyone wanted to do something under the shelter.  Luckily I had soething planned and those without a bell could use a rock.  We decided to combine AOs and get underway.

FNGs: None

Warm Up:

Lead by FedEx –

SSH x20 IC

SFAC x10 IC forward and reverse

Daisy Pickers x10 IC

Imperial Walkers x12 IC

The Workout:

Needing rocks we decided to mosey to the lower shelter.  Once rocks were secured the workout was explained.  A pyramid would be done consisting of 6 different exercises.  We started with one rep of each, then two, then three, all the way up to 10.  Afterwards we would work our way back down.  To give credit where credit is due I stole this idea from Rams.  I went to my first Thunder workout last week and this is what we did and I liked it so I stole it.

The exercises we did were:

Swings

Curls for the Girls

Triceps Extensions

Overhead Press

Weighted Hillbillies

Merkins

The PAX were going through these pretty quickly so after our round of 10 YHC announced a bonus round of 11 before we started working our way back down.

Once the pyramid was done we did a decreasing number of goblet squats and rut-rows.  The sets were 20/10, 16/8, 14/7, 12/6, 10/5.  I realized too late that I had missed the 9s but just rolled with it.  After these were done we returned our rocks and then took a mosey up to the upper shelter for …

Mary:

Again lead by FedEx we did:

LBC x10 IC

LSF x10 IC

Protractors

Planks with alternating leg lifts and then alternating arm raises

Chill cut plank

Pickle pounders x10 IC

American Hammers x10 IC

Announcements:

Holiday part on Thursday

Mama’s House looking for toys to distribute to needy families.  Breach will provide more information later today.

Prayer:

Breach’s sister with COVID and mother who also isn’t feeling well.  She tested negative but they’re still not convinced.

Everyone dealing with hardship or illness during the holiday season.

 

Glad to get out there and lead this group of men on a dreary morning.  Thanks for starting your day with me.

 

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