Tag Archive for: Pumpkin Spice
The elusive albino deer
FNGs: none
Warm Up: SSH, IW, DP’s, Good morning
The Workout: 4 ruckers + a 2.0 took off for a 3 mile route and some weight based walking. 23 ran 5+ through the Springs this am, with a trip up Elm and a short jaunt on Johnson. A late pick up of Vasoline and a new route finally gave him the spotting of the elusive albino deer. Now the real question must be answered…what’s Vasoline searching for now? An albino racoon, possum, beaver? Nice work today gents!
Announcements: Still time to get in on the May event, see Fanny Pack for more details…must have 4 PAX to enter. Yogurt starting some new trail running, catch up with him for more details
Prayer: unspoken today
Emeril’s Rest Day
While Emeril took the day off in order to burst into the May challenge, 7 PAX got stronger swinging a kettle bell.
FNGs: None
Warm Up: Jog around the parking garage (high knees, butt kicks and side shuffle), good morning x10, sir fozio arm circles x10 forward and backwards, seal clap x10, overhead clap x10, daisy pickers x10
The Workout:
On my count: KB Curlsx5, KB Tricepsx5, Halosx5, Figure Eight x5, Shoulder Press x5, Swing High Pull x5
TABATA 45 sec on; 15 sec off
Switch exercise at halfway (23 sec) mark
ROUND ONE : 4X4 MINUTES
KB CURLS/TRICEPS
HALOS/FIGURE EIGHTS
SHOULDER PRESS R/L
SWING HIGH PULL R/L
REPEAT
On my count: Wonder Bra x5, Goblet Squat x5, Renigade Row x3, KB Swing x5, Snatch x3, Merkin on Bell x5
ROUND TWO: 4X4 MINUTES
WONDER BRA/GOBLET SQUAT
RENIGADE ROW R/L
KB SWING/SNATCH ALTERNATE
MERKIN ON THE BELL R/L
REPEAT
Mary: Good Morning x10
Announcements: See slack; May Challenge
T-Claps (Recognition): None
Prayer: Praise Motor Boatin’ coming out when he’s not a morning person. 16-bit’s ankle is healing well.
Building B.O.M.B.S on the Abyss
A balmy morning at the Happiest AO on Earth. YHC wasn’t sure to expect with only 1 HC (U.T.I) and 1 other EC’er (Emeril). So to my surprise after getting back from EC…the whole Fritter Foundation and a huge clown car of 12 Oaksers pulled in! 17 Men gathered at Disney to take a ride to the dark corner known as “the Abyss”. I love this place!
FNG’s: none
Warm Up: SSH x40, Good Morning x a lot, 10 Burpees OYO, Windmills x 10, Sir Fazio’s x 12 (F/R)
The Workout: A mosey over to the Abyss, PAX partnered up for some BOMBS. 1 Partner descends into the darkness, completes 10 Star Jumps, while PAX on top do AMRAP exercise and then switch roles. Exercises were: Burpees, Outlaws, Merkins, Big Boy Sit Ups, and Squats. Plank hold for the 6.
We then moseyed over to the high school where a couple of divergent hills lay before us. At the meeting point of said hills, we did Shoulder Taps IC x10, and Hand Release-Release Merkins x 10 IC. We then used the same partner groups to run to the top of each hill, return, and meet in the middle where we did Shoulder Taps x10 IC as a team for round 1, then did the Hand Release-Release Merkins x 10.
3 Indian run lines back to the flag for Mary. Lot’s of picking up the 6…great work men!
Mary: Monkey Humpers IC x 20, Hand Release-Release Merkins x 20, Monkey Humpers x 10 IC, Hand Release Merkins x 10. Pickle Pounders x 10 IC, LSF’s x 20 IC, LBC’s x 20 IC, Homer to Marge x 20 in varied cadence.
Announcements: Sign up end today for the May Main Event.
T-Claps (Recognition): The PAX for showing up. YHC can tell you it gives great confidence to a Q when a crowd shows up!
Prayer: Wallaby and his M. Shamwow! with injuries. YHC took us out. A great day and an honor to lead!
MMA skills on display (April 20,2021)
FNGs: None Warm Up: Onnit-esk warmup exercises The Workout: TIMER: 2x 20 PUNCHES AND 1- KNEES to the Punching Bag. PAX’s rotated Ballistic Curl Overhead Swing (alternate direction) Overhead w […]
Not Plenty of Stretching
I haven’t even been to Captain Caveman for about 6 weeks, so this would be a challenge for YHC to cook up a solid workout as a 1st time Caveman Q for the PAX this morning. Challenging yourself with something unfamiliar is a way we grow. Comfort provides for complacency most of the time. In F3…we seek to accelerate!
FNG’s: none
Warm Up: Bounce step followed by SSH x 20 IC. Sir Fazio’s IC x 10 (F/R), Foot Trace, Spinal Rotations, Neck stretch, Good Mornings.
The Workout: 50/10 Tabata 4 rounds with 7 exercises. Exercises were: Ballistic Curl, Grave Digger, Seated Shoulder Press, Plank Pull Throughs (Pikachu pulled it through right over his finger today leading to a bloody glove…ouch!), Rows, Warrior Squat, and Bow Draw.
We finished the main set with 3 minutes of Death March!
Mary: LBC’s x25 IC, Polish Hammers x 10 IC, Dying cockroach x 25 IC, Pickle Pounders x10 IC, WW2’s x 10. Finished with about 4 minutes of stretching.
Announcements: Yoga, stretching, rolling monthly challenge is on! Bed Build donations and effort on Slack. Volunteer opportunities at the Spring Classic.
T-Claps (Recognition):
Prayer: Spoken and unspoken…Lipstick took us out. Honor to lead men!
We did recover
6 PAX dodged the lightning to make it to an upper body, abs and stretching workout to propel them into the weekend. PAX did a great job recalling the mission of F3 and our core values. Being only my second Q I did remember to “recover” this time after most exercises. Thanks men for the opportunity to lead.
FNGs: None
Warm Up: The bounce, foot trace, sir fozio arm circles, overhead clap, seal clap, side straddle hop
The Workout: 3 rounds tabata 45 seconds on; 15 sec rest.
First cycle 1. Shoulder Press 2. KB Swings 3. Squat curls 4. KB Snatch
Second Cycle 1. Shoulder Tap 2. Renegade Rows 3. Push-up on the bell 4. Push-up w Renegade Row
Mary: Abs 6 inches, low slow flutter, box cutters, American hammer, midget cookie pouches.
Stretches: Table top – cat/cow and alternating arm and leg kicks; Downward Dog – runners pose & pigeon
Announcements: See Slack
T-Claps (Recognition): None
Prayer: Pot’s mother in law had a stroke yesterday; Bobby B’s neighbor’s heart condition; mental health, hope & optimism, tension with in-laws and leading as men through conflict at home.
There’s only one way to the top if you wanna rock and roll….
FNGs: ZERO
Warm Up: Mumble chatter walk down to the shelter – SSH x25, Frankenstein IC x15, Daisy Picker Slow IC x10, Sir Fazio 30 sec f/b, OHC IC x15, Seal Clap IC x15, Michael Phelps
The Workout:
YHC rolled into TBD following a late pre-blast (with a nod to our 1stF Q Fanny Pack for reminding the Q he was Q…) to get the mind straight and determine what was to be determined this morning. Spicy rolls up followed by Tetanus. Tetanus and YHC are both nursing injuries so we are in good company for a zero point zero and I know Pumpkin Spice loves these so I kind of expected to see him roll in. What transpired was just that. I brought some classic rock tunes along – inspired by my last trip here Q’d by Yogurt.
Plank-o-rama to start. 2 x 2 x 1- each exercise 30 seconds in duration, recover w/ Foxhole Merkins AMRAP for 30 seconds in between each set.
1 – Catalina Wine Makers, Shoulder Taps
2 – Nipplers, Chill Cut
3- Plank Hold
Repeato going back up Nipplers, Chill Cut, CWM, ST and FH Merkins in between each set
Mosey to the rock pile for a coupon. John Cusack back to the Shelter – Same pattern as above w/ Standard Merkins on rocks for 30 seconds AMRAP alternating from left arm on rocks to right (10 rep average each side)
1- Curls for the Girlz, Overhead Press
2- Ground Pounders, John Cusack
3 – Upright Rows
Repeato going back up
Mary: 15-20 reps each – Box Cutters, Low Slow Flutter, 6-inch hold (30 seconds), LBC, Homer to Marge (l/r), WWI, WWII, Freddy Mercury, Pickle Pounders
Announcements: Heavenly Peace donations and work signup, LAR next weekend
T-Claps (Recognition):
Prayer: YHC took us out
No Quads Necessary
A request was made to go easy on the quads by a particular PAX during the EC run today. Apparently, the quads were heavily targeted on Tuesday and full recovery had just not taken place. While the request was taken under advisement, it was certainly not fully honored. YHC only omitted one exercise and replaced it with a non-quad move. With kettlebells, you would eliminate snatches, swings, squats, and similar moves if you don’t use the quads…so while that certain PAX became salty, we proceeded forward generally as planned. The Bat Cave was full of municipal vehicles, police cruisers, and the sounds of mostly the Dropkick Murphy’s during Crazy Ivan today. There was a fake storm that came through last night…
FNG’s: no
Warm Up: SSH x 30 IC, Sir Fazio Arm Circles x 7 IC (F/R), Good Mornings x 10 IC, Imperial Walkers x10 IC (wait…no hillbillies?), Overhead Claps x10 IC.
The Workout: 4 Rounds of 6 Exercises. 1:15/0:15 Tabata style. Exercises were:
Figure 8’s, Kettlebell Bear Crawl, Kettlebell Squats, Snatches, Midget Love Handles, Swings.
Mary: 2o nice n slow Good Mornings IC.
Announcements: Long Ass Run March 27th, check Slack. Apparently, CarPex is trying to work on form by having “Form Week” next week. A couple of our own, Pikachu and Dawgpound, will be guest Q’s down there. Pumpkin Spice on the VQ at Ground Pounder tomorrow.
T-Claps (Recognition):
Prayer: Motor Boatin’ with good health test results. YHC took us out.
The Mario Cart lineup continues…
Saturday, March 13th
FNGs: welcome Yoshi!
This FNG was another recruit by Emeril. 3 weeks prior Emeril had brought out 2 FNG’s that were named Mario and Luigi because of their moustache’s and also because they knew each other. Well it just so happened that Mario and Luigi knew the FNG so I had made up my mind during the ME he was going to be Yoshi…one of my favorite Mario Cart characters. The FNG did the standard introduction in front of the group but I decided to shut it down quickly in case some of the PAX needed to get over to Grounder Pounder. “Everyone say hello to Yoshi.”
Warm Up: Michael Phelps arms, 10x Windmills, 10x Daisy Pickers, 10x Imperial Walkers, OYO 25-30 Merkins.
The Workout: U-Turn standard route in reverse, with a 3mi option. This was the last weekend to earn a Mt Dew branded long sleeve T-shirt
Mary: no time unfortunately
Announcements: Long A$$ Run on Sat. March 27th, Blood Drive on Sat. March 2oth hosted by Holly Springs Rotary Club, Gillette will be a St. Baldrick’s Participant and shaving all that beautiful hair
T-Claps (Recognition): 25 PAX at U-Turn! Picking up the 6.
Prayer: all the unspoken, those suffering from sickness, mental illness, addiction, loss of a loved one, and those who have lost their way. Thankful for everything the good Lord provides. YHC took us out.