Tag Archive for: @p.s.i

‘Twas the Week Before Christmas

/in /by

FNGs: Zero

Warm Up: Side Straddle Hop, Good Mornings, Windmills, Daisy Pickers, Frankensteins, Hillbillies, Imperial Walkers, Sir Fazio Arm Circles

Bondo with the good call for a count off before we Moseyed to the Parking Deck! Thanks Bondo!

The Workout:

PAX planked whenever the poem was being read and they were not performing another exercise.

Twas the week before Christmas, when all through downtown

Not a sad clown was stirring, only the PAX.

The burpees  (10 oyo) were finished in the parking lot with care

In hopes that St. Nicholas soon would be here

The PAX were planking all cold on the ground

While visions of 20 monkey humpers danced all around

And Cancun with his stinky gloves, and Abe in his cap

Had just settled down with the PAX to do 20 plank jacks.

When out on the grass, there rose such a clatter

The PAX sprang from their plank to see what was the matter.

Away to the other side (across the parking deck – touch the wall and return) we flew like a flash

Sprinting vigorously, we completed the dash.

The concrete at the feet of the of winded PAX

Gave the luster of 20 in cadence smurf jacks

When, what to our wondering eyes should appear,

But Stickers and 8 tiny exercises so near.

A little old Q, so lively and quick,

I knew in a moment, this must be a trick.

More rapid than eagles his courses they came,

And he whistled and shouted and called them by name.

Now Little Baby Crunches (ICx10), now Mountain Climbers (ICx10), now Squats (ICx10), now 10 OYO Burpees

On Merkins (ICx10), on Side Straddle Hops (ICx10), on Lunges (ICx10), on Side Lunges (10 each leg)

To the end of the parking deck, to the base of the wall

Now dash away, dash away, dash away all! (sprint back to other end – touch wall and return)

So up to the other end the PAX they flew

With a sleigh full of toys and Stickers, too.

And then, in a twinkling, I heard on the ground

The sound of feet as more mountain climbers (ICx10) came ‘round.

As we drew in our hand, and did 10 Merkins

Down the slide Stickers came with a bound

He was dressed all in red, from his head to his foot,

His clothes were all tarnished, in sweat and dirt.

A bundle of toys, he had brought on his back

He looked like a peddler just opening his pack.

His eyes, how they twinkled, his dimples how merry.

His cheeks were like roses, his nose like a cherry.

His droll little mouth was drawn up like a bow

And the beard of his chin was gone, oh no!

The stump of a pipe he held tight in his teeth

And the smoke it encircled his head like a wreath

He had a broad face and a little round belly

That shook when he laughed like a bowlful of jelly.

He was lean and mean, a right jolly old creature

And everyone laughed when they saw him,

he had the weirdest of features.

A wink of his eye and a twist of his head

Soon let me know, we had nothing to Dredd.

He spoke not a word, but went straight to work.

Laying out presents, then he turned with a jerk.

And laying a finger on his nose,

Giving a nod, up the slide he rose.

He sprang to his sleigh, to his team gave a whistle,

And away they all flew like the down of a thistle

But I heard him exclaim, as he drove out of sight

DO 20 OYO Burpees YOU’LL BE ALRIGHT!

Mosey to Ampitheater to open a present!

But wait, what’s this?! Santa left us a present?? 

We opened the present and found a Tea Party Set: 10-20-30-40  (Perform 10 Dirkins, 20 Irkins, 30 Dips, 40 Step Ups)

We wrapped with the Little Merkin Boy at the end. (PAX Plank, while we Play Bing Crosby’s Little Drummer Boy and every time we get parump-a-pum-pum – do a merkin)

Mary: Homer to Marge, Box Cutters, Heel Taps, Supermans, Low Slow Flutter, WWIIs followed by stretching to close us out

Announcements: Backblasts are a big part of F3, and a help to fellow PAX looking for ideas or to see if an AO is active. Downtown Train closed for Christmas next week. Banana Seat with Purple Cobra Q tomorrow. 3Alarm Christmas party tomorrow at 6pm at his house. Reach out to PAX you haven’t seen in a while, check in and see how they’re doing.

T-Claps (Recognition): Pumpkin Spice wedding anniversary today! Welcome back to the gloom, Kosher! 

Prayer: Sick and injured PAX, Bondo’s brother Jimmy hospitalized battling COVID.

530 Alarm Clock

Leadership Lessons

/in /by

YHC wanted to help build the leadership principles of initiative, contingency management, and succession planning with todays convergence crew at Crazy Ivan and Cletus. To that end, Q decided it was best to stay asleep until exactly 5:30am and then see what happened.  

FNGs: None

Warm Up: Something probably, I was brushing my teeth

The Workout: YHC had promised some upper and lower body work in the pre blast, where PAX could choose their own adventure. Drawing from that direction, @pikachu took a crew for lower body work while @bestinshow took a crew to work on upper body with kettle bells. Plan that was formed involved a switch of activities for the two groups about halfway through.

As the groups split, the Q finally arrived and fired up the Xmas music. A playlist with some truly horrific takes on xmas classics. 

Upper Body Thang:

3 rounds, of 9, 12 and 15 reps each

  • Goblet Squat
  • Cleans
  • KB Hopover Burpees
  • Single Arm Rows
  • Single Arm Snatches
  • Jump Lunges

Lower Body Thang:

Ascending progressing where you would work forward through a seriesof exercises, then reverse back to the start, then add another exercise the next round. Took place on the small tennis court

  • 20 Merkins, Bear Crawl across short side, 20 LBC IC, Crawl Bear
  • 20 Merkins, Bear Crawl across short side, 20 LBC IC, Crab Walk along long side, 20 big boi situps, reverse crab walk, 20 LBC IC, Crawl Bear
  • 20 Merkins, Bear Crawl across short side, 20 LBC IC, Crab Walk along long side, 20 big boi situps, Lunge Walk along short side, 20 merkins, reverse lunge walk along short side, 20 big boi situps, reverse crab walk, 20 LBC IC, Crawl Bear
  • 20 Merkins to close

Mary: Stretching

Announcements: Some xmas light run with an the HS run club, meeting at an unknown date and time, and traveling an indeterminate distance

T-Claps (Recognition): @bestinshow and @pikachu for stepping up to lead and cover for Qs failures. Greatly appreciated.

Prayer: 

  • (Praise) @abe’s father back home, simplifying care and anxiety for his Mom
  • @YesHeCan having heart surgery today
  • @brexit with a 4th round interview today to hopefully secure a job that allows him to stay local
  • @bestinshow for working through a slow season in business, prayers for additional work or finding a wad of dough somewhere
  • @bleeder upcoming surgery (Dec 15)

2nd F – Café Tacoma:

  • @abe and @BnB provided some excellent hot brew as well as penalty free cups
  • Great 2nd F in the parking lot
  • @u.t.i. and @gilette joined following their run, @u.t.i. of course arrived shirtless and sweaty
double down

Double Down at TBD

/in /by

FNGs: None

Warm Up: Halloween monster imitation, clapping, flower picking

The Workout: Q brought a trunk full of toys and passed them out to everyone following the warm up. PAX spread out in a circle on the tennis court and were given assorted exercise to perform with their torture devices.

Format was as follows:

45 sec to AMRAP the given exercise, count your reps

45 sec of ‘active recovery’ exercise

Unlimited time to double your round one reps (hence ‘double down’)

Squat hold until all PAX are finished

Primary exercises included: merkins, lat pulls, tricep extensions, thrusters, med ball slams, curls for the girls, weighted punching, chest flys, halos, and squats

Active recovery included: mtn climbers, WWI, Freddy Mercury, Australian snow angels, dying cockroach, plank, side plank, bear crawl, heel taps, and something else.

PAX rotated stations after the completion of each round

Announcements: Xmas party, Even-The-Odds

Prayer: @abe’s parents – dad dealing with cancer + a stroke, mom providing care

@brexit has a job interview today

leading our families well during a season that can lead to selfishness and ‘the wants’

LORDY LORDY

LORDY LORDY

/in /by

FNGs: Not a one

Warm Up: Side Straddle Hops (Thanks Skid), Windmills, Daisy Pickers, Franks, Imperial Walkers and Hillbillies

The Workout:

  • Grab the blocks
  • Go to the disc golf practice hole
  • Partner Up
  • Partner 1 does an exercise AMRAP while Partner 2 travels from one side of the circle to the other.  Then Switch.  Repeat 3x
    • P1 Explosive Merkins P2 Army Crawl
    • P1 Skull Crushers P2 Bear Crawl
    • P1 Abyss Merkins aka Negative Merkins P2 Lunge Walk
    • P1 Curls for the Girlz P2 Crab Walks
  • Return Blocks

Mary: Homer to Marge, Boat Canoes, Low Slow Flutter, Pickle Pounders, Big Boy Sit-ups

Announcements:

  • Lipstick Anny Q / Convergence at Disney on Thursday
  • Christmas Party
  • Suggly Sweater
  • Davis Run
  • Q-Sheet

T-Claps (Recognition): 

  • Happy Birthday UTI – Thanks dudes for showing up!
  • DownRange – He made it!

Prayer:

  • Holiday Travel and Safety
  • Lipstick gets whatever died up there removed… 
  • Survivor – new meds, let that settle and get him back out with us
  • SoftServe’s brother
  • Stubs – new treatment
Lt Dan

No Legs and Two Big Balls

/in /by

FNGs: None

Warm Up: SSH, Arm Circles, Some Clapping

The Workout: All PAX gathered a Cindy and readied themselves for an upper body beatdown. YHC is working through a knee issue, so we were doing this Lt. Dan style, no legs.  

Tabata style workout, 45on/15off, AMRAP all exericises:

2 rounds:

  • Chest Press
  • Overhead Raises
  • Dying Cockroach
  • Hex Press
  • American Hammers

15 merkins after each round

PAX then lined up shoulder to shoulder in a V-SIT and passed a 25lb med ball down and back a few times – Group American Hammers

2 rounds:

  • Curls for the girls
  • Halos
  • Weighted WWIs
  • Overhead Press
  • Dips

15 merkins after each round

Second round of group american hammers

1 round:

  • Rows
  • Plank
  • Standing Dead Lift
  • Shoulder Shrug
  • Low slow flutter

15 merkins

Mary: PAX sat in a circle and a large exercise ball was introduced. All members of the circle held a V-sit while throwing the ball around the circle. One merkin penalty for each time the ball hit the ground. The total darkness supplied by Purple Cobra added to the excitement. 

Yeehaw’n through 1985

/in /by

FNGs: none

Warm Up: side straddle hops, daisy pickers, windmills, sir fazio arm circles

The Workout: Supposedly there was some large rotating storm in the area, thankfully it was a nice breeze and some drizzle for us. Nevertheless, a shelter workout was planned and that’s what we did. 

Tabata style rotation- Three sets of 4 exercises (30 seconds on, 15 seconds off) for 4 rounds. First set- mountain climbers, split lunges, erkins, and dips (RIP triceps). Second set- star jumps, dry docks, wall sit, plank jacks. Third set- LBCs, WW1, box cutters, saw plank. ~5 minutes left so we cooled down with some stretching, felt great. 

In celebration of my birthday we listened to the top hits from the year of my birth (’85). There was also a “yeehaw” sound on the timer that played around every 30 seconds. The music and the yeehaws got some laughs early on but were soon replaced by groans. The commercials from my free version of Spotify (like Lebron) were icing on the cake.

Mary: covered in the third tabata set

Announcements: Lots of events coming up- watch slack for updates and opportunities to serve.

T-Claps (Recognition): none specifically

Prayer: P.S.I. and family for safe travels

Sweaty Sevens

/in /by

FNGs: Nada

Warm Up:

-mosey around the parking lot

-circle up for SSH, windmills, Seal Claps, and Merkins

-Slowly move down the parking lot with high knees, butt kickers, and karaoke  with squats and mountain climbers mixed in

The Workout: THANG #1

Lucky 7’s with cinderblock coupons

-7 rounds

-7 reps per exercise

-RutRows, Forward Lunges (both legs =1), ground pounders

 

THANG #2

Partner work with cinder coupons

-150 offset merkins

-150 weighted dying cockroach

-150 chest press

Rotators varied throughout the work, cusacks, bear crawls, walking lunges, running

“Cool Down” lap after Thang 2

Mary:

Popcorn through the group: low slow flutter, homer to marge, freddie mercury, WW2, pickle pounders

Prayer:

@bestinshow ‘s MIL (Isabel) to ‘have a good day’, strength and endurance for him and his M as they are care providers and parents. @P.s.i. traveling to South Carolina, Q and M traveling without 2.0’s for 10 days. 

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Comparing rocks

/in /by

FNGs: none

Warm Up: SSH, Daisy pickers, imperial walkers, 5 burpees, hillbillies, Sir Fazio Arm Circles, seal claps, overhead claps

The Workout: We moseyed over to the rock pile where PAX were instructed to get a mediumish rock for a good deal of reps. We circled up at the amphitheater.

Curls for the girls in cadence x30, Tris for the guys in cadence x30, ruh rohs in cadence x30, squats x30, WWIIs x30. Dropped the rocks and did a bear crawl down the sidewalk to the library door then mosey back.

Round two was the same but the counts dropped to 20. Round the saw counts of 10. Returned our rocks and moseyed around to the semicircle parking lot.

PAX lined up on their six for Guantanamos. We got two rounds in as we went almost all the way around the semicircle. On our way back to the start, we lunge walked past the book drop-off.

Mary: popcorn Mary took us right up to time.

Announcements: parking lot Coffeeteria (thanks to BnB) after the workout at Cletus/Crazy Ivan this Friday, stay hydrated and learn CPR

Prayer: Gizmo’s mom, man that Plunger saw at the golf course

Screenshot 2023-08-04 105038

Relatively cool morning

/in /by

Warm Up: SSH, good morning, frankenstein, imperial walker, slo-mo merkins

The Workout:  YHC had nothing planned for today because YHC is lazy.  Started with 7’s in the parking lot (burpees & squats).  Mosey to the covered shelter for BTW & People’s Chair (X2), moseyed to the stage thing, stopping along the way for an exercise the name of which is escaping me at the moment, for dips & box jumps (X2).  Moseyed some more around the track and had some fun with Carolina Dry Docks and Reverse Lunges (X2).  Mosey back to stage thing for more dips, some derkins, then headed back.

Mary:  Started with a move I saw at F3 Timeshare in Myrtle Beach – On your six in a V position, start with left leg extended while the right leg is tucked to your chest.  Hold for 10 seconds.  Switch legs, hold for 10 seconds.  Then both legs extended, hold for 10 seconds.  

After that was popcorn Mary.  Box Cutters, Freddy Mercury, Jane Fonda, Heel Taps, and some elbow-to-opposite-knee thing that Jellybeans called.

T-Claps (Recognition): Prayer:  Forceps getting ready for a move to DC while also prepping for an interview to move up in his company.

suicide blimp

Post this on OnlyFlags

/in /by

Pre-blast for today’s workout gave all of the details of what was to come. Those in attendance choose to fight the heat to get stronger.

Warmup: Slow mosey from the parking lot towards the other parking lot, with a stop at the picnic shelter for some goooooood mornings. Once we arrived at the other lot and commented how little of the field construction materials remained, we did some side straddle hops and daisy pickers.

The Thang: Suicide B.L.I.M.P.S

Using the parking lot light poles as distance markers for each new exercise that was introduced, with the curb serving as the start/finish point. Exercises were as follows:

B-Burpees (5)

L-Lunges (10)

I-Imperial Walkers (15/side)

M-Merkins (20)

P-Plank Jacks (25)

S-Squats (30)

Workout was a stack-em, where each round we repeated the prior exercises and added a new light pole/exercise. Stack until you spell BLIMPS.

Curb–> B –> Curb

Curb –>B –> L –> Curb

Curb –>B –> L –> I –> Curb… etc

After spelling BLIMPS, we worked our way back down to B, removing one light pole/exercise each round. (BLIMP, BLIM, BLI, BL, B)

At this point we were all cooked, so we moseyed to the amphitheater for some preachers chair and dips,  moseyed to the picnic shelter for some more preachers chair and dips, then to the tennis courts for mary. 

Mary was popcorn around the circle, throwing a found pickle ball at the next popcorn leader. Everyone went the extra mile to come up with an ab exercise more miserable than the one before.

COT: T-Claps to @TomTom for jumping back in with both feet after time away. T-Claps to @Abe for leading the backpack drive for SouthWake. Prayer requests for PAX who are training for assorted events, safe travels for @abe as he heads to Tennessee.