Tag Archive for: Pumpkin Spice

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.

 

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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.

 

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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

No show and a late show

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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

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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

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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.