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Birthday Q 2/10

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

FNGs:

None today – tried for the guy at the track but he didn’t bite
Warm Up:

Get all the weights over the fence to the track

SSH x31 IC while we waited for Lipstick

Spinal Rotation, Sir Fazio forward/backward, Daisy Pickers x10 IC
The Workout:

Bells at the start, maces at 100m – we did 4 corners with 4 different exercises. We ran the straightaway “hard” (quotes because there was some sandbagging) after the 1st and 3rd exercises and the turns easy (no quotes needed on that one) after the 2nd and 4th.

We went through each set of 4 exercises 2 times at 10 reps each – the sets were:

Kettlebell swings
Death march
Burpees
Homer to Marge

Snatch
10 to 2
Star jump
Low slow flutter

Turkish get ups
360s
Absolution
Crab cakes

Mary:

LBCs x31 IC
Announcements:

New format for caveman. It was a hit.

Picnic June 26th. Dawgpound to repost – sign up.

Prayer:

Emeril’s friend with cancer.

Ravishing Rick Rude… He was a wrestler… He is dead… No more questions

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

EC: Pikachu, Dawgpound, UTI, Lipstick, Katniss, Dahmer
FNGs: Nope
Warm Up:

Circle Up
Bounce
Foot trace
Hinge
Hips In a Barrel
Spinal Twist
Neck Stretch

The Workout:

Everyone lined up for one Indian run. We always turned right. At all cuddle sacs we did the following.

10 Merkins
10 Squats
10 LBCs

Mary:

Punch of stretching. It felt good.

Announcements:
T-Claps (Recognition):
Prayer:

Catch Me around the School

/in /QIC:
PAX: , , , ,

EC: Fonzie, Emeril, Yoshi, Pablo
FNGs: Nope
Warm Up:

Indian Run to the covering in front of the school.
Bounce
Staggered Hinge
Hips in a Barrel
Spinal Rotation
Neck Stretch

The Workout:
Partner up and Indian run to the straight away. We started the exercise with wheelbarrow’s with increasing merkins. Started from 1 to 5 increasing the reqs when the pax got to the next line.

The partners then did Catch me if you can laps around the school. When the pax got to the playground we did 10 Pullups or rows. When we got to the covering we did 10 Patty Cake Merkins. When the pax got caught they did the following exercises.

2 Laps 5 Squats
2 Laps — I cannot remember
2 Laps 5 Seal Claps
1 Lap 5 Overhead claps

Mary:

Indian Run back to where we started.

Did some stretching to finish out the workout.

Announcements:
T-Claps (Recognition):
Prayer:

Heidi
Jeff – Pablo’s friend

Tennis at the trot

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

FNGs: None

Warm Up: Nice mosey around the tennis court stoping at each parking lot light to do a prescribed exercise.  Along the way we divided into 1’s and 2’s and picked up our coupon (rock) to use over at the hill.
The Workout:

At the hill 1’s and 2’s partnered up to do circuit exercises.  Going up the hill one partner would do a rock climber (bear crawl with rock) at the top we did in sets of 10, 15, 20, and 25 Dips, Irkins, Tricep Ext, and curls for the girls.  Partner at the bottom was doing Mountain climbers, Monkey Humpers, Marionettes, and then Mexican Jumping beans.

After much mumblechatter and @Redenbacher almost loosing a leg from a falling rock down the hill we moved over to the tennis courts for a little game of F3 Tennis.  Rules: ball can only bounce once on your side, player bounce player not player bounce bounce, serve has to make it over net from the back rectangle, opposing team gave prescribed exercise if the team got a penalty.  Playing to 10.
Mary: We did Low slow flutter, boxcutters, E2Ks, boat canoes, and pickle pounders (to get ready for Father’s Day of course)
Announcements: June 26th F3 picnic at Harris Lake, June 12th SIHP bed build, Memorial Day Murph, Red shirts on Friday
T-Claps (Recognition):
Prayer: Remember Heidi battling cancer, 16-bit’s mom in law diagnosed with breast cancer, Laettner recovering from sickness, and Martini kidney stones.

Things got done and so did this backblast!

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

FNGs: nope

Warm Up: Good Mornings, Bounce, neck rotations, spinal rotations, foot traces, hinge stretch, windmill. Finish with a lap around the block to get the HR up.

The Workout: Find a partner with a similar sized bell! Partner 1 would either run the stairs or farmer carry their bell to the end of the deck and back. This differed between the 9 exercises below. 3 times we would pause the exercises and partner 1 takes the stairs while partner 2 farmer carries both bells and then we switch and repeat.

Exercises –

  • clean and press (stairs)
  • swings (farmers carry)
  • single leg dead lift (stairs)
  • ballistic row (stairs)
  • off set pushup (farmers carry)
  • Midge cookie pouch (stairs)
  • nipplers (stairs)
  • goblet squat (farmers carry)
  • floor press (stairs)

    • Mary: American Hammer ICx10, Homer to Marge IC x 20, Low Slow Flutter IC x 20. All were done with bell.

    Announcements: Picnic (see slack)

    T-Claps (Recognition):

    Prayer: Laettner, Jeff, Heidi

    EVENing the ODDs

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

    FNGs: None

    Warm Up: Mosey from parking lot to track. Hamstring Stretch, Quad Stretch, Pull knee to chest
    The Workout:

    PAX were instructed on the ground rules for the ME: ODD numbers must be completed in sequence. EVEN numbers are interchangeable throughout the non-stop 45 min timer. I/C exercises were to be done in proper cadence timing and lap work on EVEN’s were to be held to the spot you stopped on the track. i.e. Don’t start walking on bear crawls if your tired. PAX were politely told to have some self-respect and be honorable in their effort. To quote Pablo “I’ll be checking accountability and I ain’t your Daddy.”

    PAX were instructed to pick up the 6 on EVEN numbered exercises. Flip a tire, bear crawl an extra distance, throw an extra rep or cadence rep to the 6’s way. Plenty of help given during lack of “will” moments.

    I don’t have every PAX’s completed Events. (Each # is an event) But I can come back and edit as they come through.

    Nemo: 6 , Mookie: 5, Breach: 6, 16 Bit: 4, Fanny Pack: 6, Maybeline: 7, Cupid: 6, Pablo: 6, FRAM: 6, Roger Roger: ? , Mad Dog 20/20: ? Floe/Joe: ? , Hardy: ?,

    Lots of lesson to be learned from this: Help someone, Ask for help, Get past the surface of fear and pain, True Accountability, Steel sharpens steel.

    Mary: Not time
    Announcements: None (Too tired)
    T-Claps (Recognition): Maybeline, Breach and Fanny Pack for EC.  ALL the PAX who committed to the workout. ALL PAX for competing against YOU vs YOU.
    Prayer: Pablo’s Family Friend, Roger Roger’s extend families medical issues, Floe/Joe medical issues with family and wife’s getting job opportunities.

    First time at Falcon Park

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

    FNGs: Not today, but welcome back Princess Cut
    Warm Up: Mosey around
    The Workout: Lazy Dora with Cinderblock work and BTW hold for partner.  Baseball field suicides
    Mary: Plank Hold while each Pax ran the bases once
    Announcements:
    T-Claps (Recognition):
    Prayer:

    No EC + 3 miles. Did ya even post bro?

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

    FNGs: Salt Lick
    Warm Up: 8 Good Mornings.   If you wanted to warm up ya should have run EC.
    The Workout:  We ran.  3 or 5 miles.
    Mary: Calf stretches
    Announcements: Picnic
    T-Claps (Recognition):
    Prayer: Heidi battling thyroid cancer.  Jeff (Pablos friend who had a heart attack)

    10 Pointers at Mutiny

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

    First time Q for me at Mutiny. Been there several times over the years but never took lead. Was great to combine with Red October for EC, w/u, Mary and COT.

    FNGs: No, but we had an FNG at Red October, welcome Murdoch
    Warm Up: combined with Red October
    The Workout: Indian Run to get things moving. Selected rocks and started with curls and tris from 20 to 15 to 10 to 5.  Shifted to the 10-pointer. Did 10 on the 10 count. This is full motion move starting with a squat, curl, tri press, back to chest press, curl down and end back down in the squat. Slower count, focus on form. Then we did a Bear Crawl halfway back up the road and jog the rest to a plank hold, 20 SSH IC, and 10 tempo squats. Mosey back to rocks and repeat (I think we ended up doing 4 full sets). Headed over to tennis courts and did a shoulder burn as we waited for Red October.
    Mary: A couple quick moves called by YHC and Breach
    Announcements: Upcoming picnic, check slack and make plans.
    T-Claps (Recognition): Rainmaker coming back out, great work this morning
    Prayer: Breach took us out

    Crazy Ivan 5/14/21

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

    FNGs: none
    Warm Up: GM, Fozzy Arms, SSH, windmill, Spinal rotation, Imperial Walker
    The Workout: 4 rounds, 45 sec work, 15 sec rest. 8 bell exercises.  Rows, tricep extension, figure 8, plank row, curls, KB swings, midget cookie, ground pounder.

    Mary: popcorn
    Announcements: bed build June 12

    Prayer: military and first responders