Posts

Ivan Second Week Back

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

Yoga EC: Dawgpound, Pikachu, Pumpkin Spice, Skidmark
FNGs: None
Warm Up:

Did a quick lap to get the legs moving. Circled up for the following

Foot traces 5 each direction each leg
Hip Barrels
Staggered Hinges
Spinal Twists
Ringers
Neck Turns

The Workout:

3 Rounds

10 Sprawls Jump rotates — This was meant to get the heart rate going, Sprawl is pretty much a burpee without the pushup. Jump and turn 180 degrees. Two jumps are one rep.
10 Alternating Lunges Each Side
10 Push Up on the Bells
10 Pistol Rows
10 Midget Love Handles

2 Rounds

10 Balls to the wall Push Up — Feet against the wall. Push-up. Climb feet up to the wall until vertical. Climb back down and repeat. The second round it was difficult getting vertical. My angle was probably 45.
10 Kick Throughs — Loaded Beast position. Opposite arm and leg are moving together. Kick leg through and pull the arm back. Similar to the breakdancer.
10 Strict Press
10 Deadlift one leg bent Switch each side
10 Halo Each Direction. Alternate direction after each rep

Finisher:

10 Minutes on the Minute: Do the reps and what remains from the minute is your recovery.
5 Snatches each arm
20 Swings

This was tough. I started with my 35 lb bell. I finished with 3 seconds to go before we started again. I switched to the extra 15 lb bell I brought. 20 lbs lighter improved my time by 4 seconds. 15 lb bell was probably to light. Needed a 25 lb bell today.

Mary:

It Ivan there will be some stretching

Downward Dog into Pigeon. During Pigeon, we rotated the hips by turning to each side.
Then we proceeded into a Kneeling stretch reaching with the hand overhead and then back.

Announcements:

If I’m Q’ing the workout expect a Finisher. That means if you have a lighter bell bring it.

T-Claps (Recognition):

Lucky and Pikachu. I saw them out of the corner of my eye during the BTTW Push-ups. they were still getting vertical during the last set.. I’m sure there were others. Congrats to all for trying new things.

Chaps for coming to Ivan. Two F3 workouts in his first week. Great start man.

Prayer:

Wallaby

Coupons in Containment Area

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

FNGs: none

Warm Up:  Woke up with less than 4 hrs of sleep, restless night.  I’ll pay for it today.  Got in the garage and backed out M’s car.  Set up my coupons:  I had a cinder block and 20-25 LB dumbbells.  Pre-blast requested PAX to bring a rock.  Individual PAX asked if they could substitute – sure.  Weather was in the mid 40s outside the garage; it was over 60 inside.  Initially closed the garage door and then opened it back up.  It got hot after the warmup.  Exercises included, good am, Daisy Pickers, Don Quixote, Fazio am circles (F/B), overhead claps, seal claps, hillbillies, Imperial Walkers, and Side straddle hops.

The Workout:  The idea was simple:  conduct three different exercises using your coupon.  Initially 5 cc for each exercise.  Increase to 10 cc.  Then ladder down back to 5 cc completing the first set of exercises.  Funny things happen when you are Qing on-line:  forgetting  counts, forgetting order of exercises, etc.  I missed not hearing the PAX calling out numbers and sometimes the loudness of PAX; this is very motivational when you are live/in person.  THIS IS NOT AS EASY AS IT LOOKS – Q ing ON-LINE!  Watch the video.  Also, trying to remember what we did without looking at the video.

1st round:  curls for the girls, rut-rows, goblet squats

2nd round:  Tricep curls, upright rows, alternating lunges

3rd round: from your six – chest presses, skull crushers, straight arm curls

4th round: slap rock from plank/butt in air (OMG my plank sucked), toe taps, ground pounders

5th round: midget love handles, wonder bras, jump up and over rocks (sorry for the crazy count)

Mary:  From your six, 10 count exercises:

Hello Dolly, Homer to Marge, 6 inches, Leg ups from bridge (L, R), chill cut planks (again butt too high), pickle pounders, yoga moves (downward dog, runners, warrior, pigeon, various stretching while coming up)

Announcements:  See Slack/FB

T-Claps (Recognition):  Holy poop – Q via internet is hard work – Hats off to 16 bit who did 5-6 Containment Qs in a row last week.

Prayer:  Unspoken.  Those impacted by COVID-19.

 

An honor to lead you all.  -Dauber

 

Tried to copy/paste link to the\is recorded Zoom…unable at this time

Battling the stuff!!

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

FNGs:NA
Warm Up:10 pax’s up and at it this morning to find room in their garage and workout.  If you were there and I didn’t see you I apologize for leaving you out.
SSH, good mornings, fazio arm circles, hillbillies imperial walkers
The Workout:

3 sets – 20 swings, 10 lunges each side, bent over rows

3 sets – 20 sumo squats, 10 press each side, 20 ic count figure 8s

3 sets- 20 side bends, 10 side lunges each side, 20 triceps

10 one leg dead lift each side

20 ICAmerican hammers

20 IC Lsf

Mary:She was sleeping!
Announcements:see slack
T-Claps (Recognition): 16 bit for getting AO containment setup and all the pax’s continuing to get at it while stuck at home!!!
Prayer: we can take the time to enjoy this slow pace and family time. Guidance for all Americans on how to be safe and do their part to slow the virus.  All the medical workers on front line

No show and a late show

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

FNGs: N/A

EC: Emeril, Dawgpound, Buford, Deadbolt, Nemo, Redenbacher

No Show: M4L

Tardy: Dumbo

Warm Up:  Foot rolls, Hip Thrusts, Arm back with circles, Fozzy Arm Circles

The Workout: Based on some HC’s I received I figured we’d have a good group of PAX show up so planned a workout that would break us up into 4 groups at 4 different corners surrounding the plaza/parking garage.  Prior to running EC I put 2 exercises written in chalk at each corner.  1 exercise focused on upper body and 1 focused on core.  Legs were feeling the affects of a lot of running this week and had plans to run longer Saturday so felt giving the legs a break was in order.   No @M4L at the workout. Apparently he’s the only person in Southwake that turns his phone off at night and has no other way to wake himself up.   As usual Dumbo rolled in right as the workout as about to start so threw in 5 burpees as a penalty for his tardiness.

Corner 1:  KB Swings.  Halos
Corner 2: Bridge Press. Midget Cookie Pouch
Corner 3:  Rows. Midget Side Bends
Corner 4: Figure 8.  Pass Through

When walking from Corner 1 to 2 and Corner 3 to 4 John Cusack with you KB.
When walking from Corner 2 to 3 bicep curls
When walking from Corner 3 to 4 tricep extensions.

First time around do exercise 1 and then move to the next Corner. Repeat until all 4 corners are done.
Second time around do exercise 2 and then move to the next Corner. Repeat until all 4 corners are done.
Third time around do both exercise 1 and 2 and then move to the next Corner. Repeat until all 4 corners are done.

Once done we headed back for extended Mary with stretching.

Mary: LBC’s, Box Cutters, Freddy Mercury,  Merkins, Calf stretches, Runners pose, shoulder stretches, Pigeon pose.

Announcements: Deadbolt running a 1/2 at ATT tomorrow. See slack for info.

T-Claps (Recognition): Skidmark for pushing DB to do the 1/2

Prayer: Deadbolts co-worker (John), Pikachu’s boss and his bosses wife, Dawgpounds sister

Looking for Some Normalcy at TBD

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

FNGs:  None

EC:  Deadbolt, others?

Rolled into Womble with a ton of weight in the back of my SUV, ok actually about 300lbs of iron.  Planted the flag and secretly set up the dumbbells and kettlebells at the other end of the parking lot opposite from the gathering of PAX.  Fog was thicker than pea soup.  @Deadbolt grabbed an epic picture of Old Glory.  I had a game plan in place for contingencies of 2-12 PAX showing up.  I personally was in a fog from the recent social post form the G.O.A.T. saying his goodbyes to all New England Patriots fans.  It had to come to an end at some time. I would honor him during the warmup.

 

Warm Up:  Nice and easy lap around Womble tennis courts and soccer pitch.  POTS was moving like a HSHS XC kid.  Nice speed!  Circled up in the parking lot for the following 12 count cadence exercises in honor of Tom Brady:

SSH, Seal Claps, Overhead Claps, Good am, Fozio Arm Circles (F/B), Ospreys (F/B), Daisy Pickers, Michael Phelps, Karaoke (alternating) to the opposite end of the parking lot.

The Workout:

PAX found the surprise of 7 sets of dumbbells and two Kettlebells on the sidewalk with index cards listing three exercises.  The exercises were broken down in 3-4 main areas:  legs, arms, abs and back/lats.

8lbs:  seal claps, overhead claps, straight front arm curls – palms down

10lbs:  American hammers, WWIIs, Straight arm Tricep extensions

15lbs:  Bus drivers, Tricep curls, Ground pounders

20lbs: Lunges, step-ups, 2 arm overhead squats

25lbs:  Curls for the girls, single arm lawn mowers, Upright rows

30lbs:  Goblet squats, while on your six, hold dumbbell over your chest while holding 6”, hello dollies

40lbs:  PAX Choice – 1 Arm, 1 ABs and 1 Leg exercise

16lb KB:  Lunges, Goblet squat, midget love handles

20lbs:  thrusters, swings, halos

Two PAX with no weights – TIME Keepers – Run around the parking lot twice.

Once the PAX completed their run, the remaining PAX rotated two positions.  EachPAX member got to do each exercise card at least once while running two separate times.

After last PAX finished running, PAX helped Dauber load his car up.

Mary:  Mosey to the tennis courts for 12 counts of pickle pounders, homer to marge and box cutters.  It appeared we had an audience of some “Golden Seniors” getting their cardio on next to us under the pavilion.  Thought those three exercises brought some of the best moves from F3 to the non-indoctrined.

Announcements:  I honestly do not remember any with all of the cancellations.

T-Claps (Recognition):  All the PAX who came out for some normalcy in the fog this morning.  And special recognition to Fanny Pack for earning a free breakfast beverage (compliments of YHC) for reading yesterday’s BB and following up with my request.

Prayer:  All of our families, especially those traveling (Pumpkin Spice’s kid flying from Chicago today).  We will get through this COVID-19 stuff.

 

Honor to lead – Dauber.

Yes Ivan Happened Last Friday

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

EC: Pikachu, Dawgpound, Flanigan, Particle Board, Does Skidmark count? He ran EC but did not stay for the workout.
FNGs:  Nope
Warm Up:

Did a quick lap to allow Emeril to get out of his car.  No penalty burpees since we had a good amount of Turkish getups on our schedule.

Circled up for the following:

Side Straddle Hops
Good Mornings
Tootsie Rolls
Back Rotation

The Workout:

3 Rounds:
5 Turkish Getup Flow: https://www.instagram.com/p/B9hqhxWFrai/?igshid=1ovjxbpgt5qf9
10 Lawn Mowers Each Arm
20 Boobity to boobity
10 Straight Leg Deadlifts

3 Rounds of Rotation: https://www.instagram.com/p/B89xUZWF4Yo/?igshid=1ch0gwrnjew80
Pick up and set down
Keep it low and Rotate
Keep it high and Rotate

6 Sets of Arm Blast: 1 minute on 20 seconds recover. Do as many rounds in the minute set.
2 Pushups on the bell
2 Curls
2 Halos

2 Rounds Midget Flow:
10 Midget Love handles Each side
15 Midget Cookie pouches
5 Midget Standups Each Arm

Mary:

Some stretching was done

Announcements:

Check Slack

T-Claps (Recognition):

Dauber’s daughter for becoming a Baylor Bear

Prayer:

Prayers for our leaders.

I have never done that IC

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

Arrived at Downtown Train parking lot to find two vehicles. Had a game plan and remembered that I had no shovel flag. Breach strolled in from EC and he planted the flag. More PAX started to arrive and at 5:30 we were off.

FNG: NO

Warm Up: Moseyed a lap around the parking lot. Circled up for the following: SSH-25, Imperial Walkers, Hillbillies, Moroccan Night Clubs, Fazio Arm Circles, Daisy Pickers, Seal Claps, Overhead Claps

The Workout: Moseyed to the entrance to parking garage and dropped down for 10 Merkins. Moseyed on sidewalk to the end of parking garage 10 Merkins. Started out inside the parking garage for 5-10-15, bear crawl 20 yards, 5-burpees, bear crawl 20 yards, 10 star jumps, sprint to end 15 squats. Rinse and repeat. Last set in between we lunged and backwards jog to start point.

Over to the wall, peoples chair, overhead claps, seal claps, donkey kicks and BTTW, Rinse and repeat for 3x. Moseyed to the end of parking garage for 10 mountain climbers. Moseyed to next corner for Jack Webb/Merkins 1 to 3 IC (Doc said he has never done Jack Webbs IC).

Moseyed upstairs to parking lot. Typewriters on every concrete bumper from one end of the parking lot. Then each PAX laid on a white line for some Guantanamos holding 6’ all the way around. Same thing on other side except 6’ to bicycles with PAX zig zagging IBT. Moseyed to parking lot for some Mary.

Mary: 10 Merkins, Homer to Marge, Box Cutters and Have a Nice Day.

Announcements: See Slack and Facebook. Adhere to information put out about Covid 19.

T-Claps: All the HIM who showed up for a beatdown this morning.

Prayer: All of those affected by this Covid 19. Stay in prayer for our leaders and community during this time. Pumpkin Spice son is stuck right now and can not get a flight home. Unspoken Prayers.

Signs & Symptoms of Covid 19: FEVER, DRY COUGH, FATIGUE, SHORTNESS OF BREATH

C-hrist

O-ver                                 

V-iruses &

I-nfectious

D-ieases

Joshua 1:9 “Have I not commanded you? Be strong and courageous. Do not be afraid; Do not be discouraged, For the Lord your God will be with you wherever you go.”

It was an Honor and Privilege to lead this morning. Keep looking up!

I Wonder Why He Moved That Trash Can?

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

The Downtown Train didn’t stay at any stop for long today. Not sure how many miles this train clocked, but it was more than usual at least in YHC’s experience on the Train. 10 passengers got stronger and faster on the DT express today.

FNG’s: None

EC: Coal Ash, Nemo, Yogurt
Warm Up: Moseyed a reverse traditional loop around the front of the stores and back into the parking deck. Circled up for SSH x 30 and 10 counts of GM’s, Sir Fazio Arm Circles, Seal Claps, IW’s, and HB’s. While doing this YHC moved the rubbish can away from the wall. A pax said, “I wonder why he did that?” We’d be need that wall and all items cleared for later in the workout.
The Workout: Upstairs we went.  Fast feet the curbs to one end of the lot. Squat hold for 6. Typewriter the curbs in reverse direction. Squat hold for 6.

Moved on to 7’s. These were done the length of the parking lot. We waited until the 6 was in on each pass before pax did exercises on YHC’s  “up” and “down”.  Full range of motion was the focus here. And pax sprinting and pushing hard was encouraged. Exercises were Prisoner Squats and Hand Release Merkins with Superman holds on the “down”.

Mosey down the stairs and around the block to the knee wall. YHC called: dips x 20, irkins x 15, dirkins x 10, dips x 15, irkins x 10, dirkins x 5.  Most pax opted for some reason the knee wall sections that had the bars on them.  Had to caution the pax not to concuss themselves on the wrought iron fence during irkins.

To the Wall. Cleared the rubbish barrel from here earlier. Each pax 5 counted for People’s Chair. To the far wall we ran. Each pax does 4 count for BTTW. Back again. 3 count People’s Chair. Back again once more. 2 count BTTW. Lucky Charms is noticeably an absolute beast. This guy goes from sprinting to handstand to BTTW to handstand wall push-up. People are crazy…

YHC called a line series where each pax had a parking line. Bear Crawl along the line to the wall, perform an irkin, lunge walk back, and do a Merkin. We did this 5 times with reps on each end increasing to 5. Once again, Lucky Charms probably got to 8-9 reps for some EC while waiting for the rest of us.

Finally, straight outta Yogurt’s playbook. Let’s empty the tank fellas! Sprints from one end to the other of the parking deck. When 6 got there, squat hold for 10 count and take off again. At each end we decreased squat hold count from 10,8,6, and 4. This gave us 4 hard sprints.  Great work pax!
Mary: Back to flag in time for what I think was LSF’s x 20 IC. Thanks Nemo for taking up the count when YHC started gagging on a snot rocket.
Announcements: upcoming Q’s for pax (POTS Tuesday at Purple Cobra, Yogurt Wednesday at TBD, YHC Friday at Cletus).
T-Claps (Recognition): Pax running hard today. Lucky Charms for giving us all some moves to aspire to!
Prayer: YHC had some pre-cancerous watch spots frozen, scraped, removed last week. Just another wake up call. Pumpkin Spice neighbor that he would get his drivers license today and have healing from grief. YHC took us out. Honored to lead!

Poker at the Fire House

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

YHC pre-blasted with the promise of picking things up and putting them down. The implication was that was simply kettle bells – the fire hose waiting to greet pax as they pulled in proved that was not necessarily the case.

EC: Full House and Deadbolt for some miles, Dawgpound, Flanigan, and YHC for some yoga.

Pax just kept pouring into the parking deck – not sure if it’s the pleasant location or the attractiveness of the scaleable workout, but for two weeks in a row we landed at 20 pax for Ivan.

FNGs:

None today – a shame.
Warm Up:

SSH x20 IC

1x Burpee

Right leg swings x10 IC

2x Burpee

Left leg swings x10 IC

3x Burpee

Daisy pickers x10 IC

4x Burpee
The Workout:
Pax maintained the circle around the fire hose. One pax left their kettlebell and picked up the hose for a lap around the bottom of the parking deck. Another pax flipped a card out of the deck which determined what exercise we did while the pax was traveling.

For the first 12 minutes we did:
Diamond – Squat Thruster – Tragically we didn’t get to do a single one of these. The problem with randomization I suppose.
Spade – Kettlebell swing
Clubs – Curls
Heart – Merkin shuffle (Merkin with one hand on bell, slide bell, merkin, repeato)
Joker – Turkish Getup

For the second 12 minutes we did:
Diamond – Lawnmowers
Spade – Midget cookie pouch
Clubs – Triceps
Heart – Midget getup
Joker – Turkish getup

At some point in this second set a 3rd and 4th joker were drawn and the pax learned that YHC’s deck was a bit doctored…..woops, might’ve failed to mention that at the start.

For the third 12 minutes we did:
Diamond – Boobity boobity (squeeze bell and press up from one pec to the top down to the opposite, repeato)
Spade – Low slow flutter w/bell overhead
Clubs – WW1 w/bell
Heart – Single leg deadlift
Joker – Turkish Getup

During this set UTI remarked that there was a difference between Jacks and Jokers. YHC assured him that there were in fact only 6 jokers in this “deck” of cards.

Mary: Incorporated into last set

Announcements:

Run for Dee Dee – https://www.eventbrite.com/e/4th-annual-run-for-dee-dee-5k-registration-84539745655

T-Claps (Recognition):

Yogurt for the triple down option this morning (Crazy Ivan, Mountain biking in Umstead, 5K in Umstead). Keep your eyes out for this one to repeat itself!

Prayer:

A note about the requests – we have some of the same requests that come up for long standing issues. Please do remember to conciously lift these up in whatever way matches with your creed – don’t just check the box at the end of CoT, make it real.

Wallaby. Forceps and his family. Lipstick’s family and his sister. YHC’s M’s back.

YHC took us out.

Beach body Ab work at Downtown Train

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

Ten strong for an ab workout at Downtown Train even had a nice surprise and rare visit from several PAX we don’t see too often!

FNGs: Nope

Warm Up: 10 burpees OYO, SSHs, Windmills, Merkins, 10 squat jumps OYO

The Workout:

Mosey to library parking lot and partnered up for Dora. Exercises and count was 200 American hammers, 300 dying cockroaches, and 400 LBCs. Partner 1 did exercise while partner 2 ran lap around parking lot. Rotate and repeat. After total rep count for each exercise was finished, held plank hold for 10 second count by each PAX (3 rounds).

After Dora , moseyed to parking garage for  some suicide ladders of WWIIs (5, 10, 15) and once to the far end of parking deck 50 mountain climbers (two rounds).

Mary: Wen’t around the circle and each PAX called an exercise. 20 burpees OYO, Homer to Marge, good mornings, Freddie Mercury, can’t recall the rest but each PAX got a turn.

Announcements: Check Facebook and Slack

T-Claps (Recognition): Fed Ex, LED, Fonzi, and Warbucks for making the rare trip to Downtown Train.

Prayer: Spoken and unspoken, friend of Pumpkin Spice, YHCs brother-in-laws father, Wallaby, Forceps, Fed Ex’s co-worker.