Tag Archive for: Pumpkin Spice

Old School, New School, Doppelgängers, and Disappearances

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The use of heavy music was pre-blasted by YHC today for my first kettlebell Q at Crazy Ivan.  We moved not so heavy weight a lot of reps and listened to heavy music most of the time. 13 pax showed up on another rainy and humid morning under the garage for some 40/10 tabata kettlebell work. We had 6 in attendance for EC (3 running including YHC/3 yoga) with one disappearance for the main event. Where did Emeril go???

FNG’s: None
Warm Up: SSH, Good Mornings, Sir Fazios, and Frankenstein’s with a 2 loop mosey around the deck.
The Workout: 40/10 tabata with 8 exercises planned for 5 rounds but YHC called an audible for popcorn instead of final round.  This was a great mix of pax I don’t often see, so YHC wanted to test the creativity of the group for the final round… they did not disappoint!

4 Round Exercises were: Halos, Clean/Jerk/Press, Kettlebell Merkin, Swings, Midget Love Handles, Goblet Squats, Figure 8’s, and Lawnmowers.

The playlist stayed heavy throughout. At one point, the Dawgpound asked if a Metallica song was Godsmack.  The pax corrected him and went on to say that the song was new school Metallica (if by new school we mean 1997). Fonzie then says, “man, if that’s new school we should put on some Hanson or the Monkeys.” Playlist eventually turned to a lighter track with the  Foofighters that the Dawgpound guessed correctly followed by a 16-bit comment of “this playlist is kinda psychotic”. YHC responded, “yeah I know   I like it!” At the same time YHC mentioned that Boy George is a doppelgänger for Dave Grohl of the FooFighters.  Apparently, Boy George Has heard this before.  Then some actual old school Metallica Seek and Destroy came on.  Now that’s 1983. Of course, 16 bit says, “isn’t it all really old school nowadays?”   Good point.

Audible called to popcorn for pax to call 15 reps of anything including Mary moves. Exercises were: kick throughs, 2 rounds of Midget Cookie Pouches, standard merkins, 6 inches, LSF’s, Shoulder Press, Boobity-Boobitys, H2Ms, chest presses, LBC, and of course Lucky Charms calls burpees to just about blast us out!

Mary: Box Cutters, Pickle Pounders
Announcements: Sign up/pay up for the RUNE. Some guys are heading out at 0630 from Hilltop Needmore Park on Sunday for some adopt the highway action.
T-Claps (Recognition): LED for picking up YHC’s shovel flag as the blasting rain was coming in…good lookin’ our!
Prayer: Pax with moms in Hospice including Pablo’s family and Martini. My daughter Julia.  Thanks for letting me take the lead today fellas!

Bells, Miles, and Great Value Fritters

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Fritter Foundation drummed up a new challenge for the group this year but there is no harm in doing a throwback. There was a throwback to old U-Turn last Saturday so why not a throwback to old fritter.

FNGs: Not today
Warm Up: SSH, Imperial Walkers, Hillbillies, Fazio Arm Circles F/R

The Workout: Pax did a group of exercises and then did one loop in the parking lot. When Pax returned they partnered up with a pax that finished near them. The two pax then squared off to see who could complete the exercises and do one lap. The first pax back added two reps to the first exercise for the second set. Pax did 3 sets of each group of exercises. When a new group of exercises was introduced pax completed a lap to see who their next partner would be.

Group 1:
1 Burpee
5 Overhead Press
10 Kettlebell Swings
20 Reverse Lunges

Group 2:
1 Turkish Getup
5 Tricep Extensions
10 Kettlebell Snatch
20 Squats

Group 3:
1 Double Merkin Burpee
5 Rows
10 Ground Pounders
20 Deadlifts

Pax did 2 minutes of lateral/diagonal speed slides between groups

Mary: Stretching, Have a nice day

Announcements: Rune sign up, Memorial Day Murph?

T-Claps (Recognition): Boy George 5 pack and showing the an HC mean something. Pumpkin Spice killing 2+ miles today during the workou

Prayer: Full House’s uncle, Mr. Terrific, Pax who are small business owners

Beach Bods

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Summer is drawing near, right?  There’s at least some chance we’ll be out by the pool or on the beach, right?  Might as well get ready for it even if we’re only seeing ourselves in the mirror or hopelessly trying to show off to the M who, lets face it, hasn’t been impressed for some time.

FNGs:

Not today

Warm Up:

SSH x20

Good Morning x10

Sir Fazio Arm Circles x10 forward/reverse

Frankenstein x10

Imperial Walkers x10

Hillbillies x10

The Workout:

Focus on the torso, that was the name of today’s game. Upper body and abs.  The plan was for more but time is a thing and a thing we ran out towards the end.

Jack Webbs were the starter.  Started with 1:4 and worked up to 10:40

Next was a tabata style ab workout.   We did 6 rounds of each exercise, 40 seconds on and 20 seconds off.  The exercises were:

Low slow flutter

Gas Pumps – start with your legs up in LBC position, lower them down to 6 inches, and then bring them back up

LBCs

Dr. W – This is a “fun” 8 count exercise.  You start on your back with you legs out like you’re doing LSF.  Count 1 and 2 are to open and close them like you’re doing Dolly.  Count three is raising them up to 45° and count 4 is opening them up again like Dolly but higher.  Count 5 and 6 is sitting up and reaching through your legs and then coming back down and lastly counts 7 and 8 are bringing your legs back together and lowering them again.

Crab Crunch – Start in crab position and bring one elbow up to meet the opposite knee.  I made these up and decided I don’t like them, they didn’t seem very effective.  I also typed crap instead of crab each time I tried typing it earlier in this sentance and I think that was my unconscious self trying to tell me what I thought of them.

Mary:

Kind of backwards today.

Squats x20

Lunges x10 IC

Announcements:

RUNE challenge.  This is South Wake baby, of course its a running challenge.  Check the pinned message in the 1stF channel in slack.  Two teams will be drafted by those who put their names in the hat and their collective miles ran during the month of June will determine the winning team.

Prayer:

Continued prayers for Pumpkin Spice and his family as they try to help Sadiq get back on his feet and find a more permanent home. Also prayers for Pumpkin Spice’s new small group that is studying Revelations.  We talked about how that book might be the most popular among non-Christians as its probably the most non-bible like book of them all, what with it being doom and gloom and apocalyptic.   A chance to actually sit and study the book should prove insightful and bring a new appreciation to it.

Almost Twice

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I had actually planned this workout two Fridays ago and did half of it solo before logging off to do some yoga.  I thought to revisit it this past Friday but I was solo again and just did a full workout worth of yoga.  Today I was determined to share it with someone.

FNGs:

Almost but not quite

Warm Up:

SSH x20

Windmill x10

Daisy Picker x10

Good Morning x10

Imperial Walker x10

Hillbillies x10

The Workout:

Two Dora’s were planned but not the kind where you partner up.  These were solo, meaning each of us did 100/200/300 reps of each exercise.  We did this by doing 10 sets of 10/20/30 of each exercise.

The first routine was

100 irkins

200 step ups

300 squats

After this we went in to our second routine.  Unfortunately we were only abet to get through 8 rounds so it came out to:

80 lunges

160 LBC

240 SSH

Mary:

We saw her enough during the 2nd Dora

Announcements:

Nothing new.  Check Slack for all the latest

Prayer:

Continued prayers for the young man Sadiq whom Pumpkin Spice has been housing for the past few weeks while trying to find him a permanent home.  Prayers for YHC as I have to lay off more people at work

 

010000

Just another manic…wait, what day is it?

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Another beautiful morning in the garage.  All this working out in there reminds me I really need to sweep it out.  Chill cut planks and chill cut plank jacks this weekend have pieces of mulch and rock stuck in my forearms, possibly forever.  I don’t typically wear gloves when doing this because its a garage floor and not the Possum Trot parking lot but, man, I really need to clean this.

FNGs:

None

Warm Up:

SSH x20

Good Morning x10

Daisy Picker x10

Sir Fazio Arm Circles x10

Seal Claps x10

Imperial Walkers x10

Hillbillies x10

The Workout:

Today was some tabata style work, first focusing on our legs and then on our shoulders/upper body.  We did two rounds of two exercises, 40 seconds on and 20 seconds off, rotating exercises.  For example the first set was squat hold and squat jumps so we did a 40 second squat hold, rest for 20 seconds, AMRAP squat jumps for 40 seconds, rest for 20 seconds, and then repeat that and then move on to the next set.

2x Squat Hold/Squat Jump

2x Star Jump/Sumo Squat

2x Lunge/Reverse Lunge

2x Squat/Speed Skaters

Bolt 45s – did these as a burn out for our legs before moving on

Upper body and shoulder work consisted of:

2x Plank Hold/Merkins

2x Single arm plank (alternating)/wide grip merkins

2x Chill cut plank/Carolina dry dock

2x Air presses/Overhead claps

Mary:

WWII x20

Freddie Mercury x10

Homer to Marge x20

LSF x10

LBC x10

Announcements:

None really.  It’s good to see the 1st F channel in slack alive again as well as reading all the backblasts.  It’s adding some normalcy back in to everything.  Also be on the lookout for virtual races.  Most of the stuff we’ve all registered for has been cancelled but there are lots of virtual options popping up almost daily.

Prayer:

Abe’s wife who has an  interview today

My job and the stress involved in having to do another round of layoffs

Pumpkin Spice’s friend Kathy who lost her battle with cancer on Monday morning.  Pray for their friends and family and especially her husband Allen who has to deal with the loss of his wife.

 

010000

The Importance of Intentionality

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EC: Cupid, Full House, Nemo, ShamWow!
FNGs: None, in spite of my best efforts to make one.
Warm Up: Mosey to GCF for warm-ups. Daisy Pickers ICx10, Imperial Walkers > Hillbilly ICx10, Fazio Arm Circles (both directions) ICx10, SSH ICx20
The Workout: Mosey to the bottom of the hill by Town Hall Burgers. PAX partnered up and it was now that I discovered a 13th PAX (@Oboe). He snuck in so quick and stealthy like that there were no punitive exercises. YHC knows the struggles of arriving on time all too well!!!

We did BOMBS with one partner running to the intersection and performing 5 star jumps before returning to switch with your partner. All reps are shared moving to the next exercise when one is done.

B – 50 burpees
O – 100 Overhead claps
M – 150 Mountain climbers IC
B – 200 Big boy sit ups
S – 250 Squats

PAX then mosey to the rail behind Jiffy Lube for 3 sets of 20 dips / low slow flutter with partners switching each time. Mosey back to the flag site (would have been a flag if YHC had remembered his)…
Mary: Homer to Marge ICx50
Announcements: Slack
T-Claps (Recognition):
Prayer: Wallaby, Bobby Dall’s sister, Full House uncle, healthcare workers. YHC took us out.

This morning I asked a series of 3 questions during the workout. First, what do you think is most important in your life? Next, where do you spend the majority of your time (pre-Covid-19)? And last, how do you spend your money (again, pre-Covid-19)? Make sure the answers to the last 2 questions support the first. It’s important that we are all intentional with our resources. Don’t coast through life men, find a problem and fix it. We are ALL counting on you!

Thanks for the opportunity to lead you men this morning. I’ll try to do better next time.

The Deck of Death

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Another beautiful day on the inside of my garage.  It was chilly when I first got out there but things heated up quickly.

FNGs: Nope

Warm Up:

Windmill x10

Daisy Picker x10

Frankenstein x10

Butt Kickers x10

Moroccan Night Club x10

Imperial Walker x10

Hillbillies x10

The Workout:

The Deck of Death made another appearance today.  It’s a Containment Area favorite because its easy to set up, is stationary, and can consume most of the time.  It’s not a standard deck (I load it with some extra high value cards) but it makes us work.  Numbers counted for what they were, Jacks were 11, Queens 12, Kings 13, and Aces 14.  Today’s combination was:

Hearts – Chillcut Plank Jacks

Diamonds – Diamond Merkins

Spades – Side Straddle Hops

Clubs – Zebra Butt Kickers

Joker – 5 burpees and shuffle it back in to the deck

Mary:

American Hammer x15

LBC x10

Side crunch LBC x10 each side

Low Slow Flutter x10

Homer to Marge x10

Pickle Pounders x10

Announcements:

Nothing new.  Check Facebook and Slack for anything new.

Prayer:

Continued prayers for Pumpkin Spice and his family as they care for a young man who lost his family due to gun violence. They are searching for another family to take him in on a more permanent basis.

Prayers for all of us as we continue to deal with the stay-at-home orders and the stress of all the kids at home and everything else we’re all dealing with.

 

010000

Ivan Second Week Back

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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

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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!!

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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