Tag Archive for: Pumpkin Spice

530 Alarm Clock

Leadership Lessons

/in /by

YHC wanted to help build the leadership principles of initiative, contingency management, and succession planning with todays convergence crew at Crazy Ivan and Cletus. To that end, Q decided it was best to stay asleep until exactly 5:30am and then see what happened.  

FNGs: None

Warm Up: Something probably, I was brushing my teeth

The Workout: YHC had promised some upper and lower body work in the pre blast, where PAX could choose their own adventure. Drawing from that direction, @pikachu took a crew for lower body work while @bestinshow took a crew to work on upper body with kettle bells. Plan that was formed involved a switch of activities for the two groups about halfway through.

As the groups split, the Q finally arrived and fired up the Xmas music. A playlist with some truly horrific takes on xmas classics. 

Upper Body Thang:

3 rounds, of 9, 12 and 15 reps each

  • Goblet Squat
  • Cleans
  • KB Hopover Burpees
  • Single Arm Rows
  • Single Arm Snatches
  • Jump Lunges

Lower Body Thang:

Ascending progressing where you would work forward through a seriesof exercises, then reverse back to the start, then add another exercise the next round. Took place on the small tennis court

  • 20 Merkins, Bear Crawl across short side, 20 LBC IC, Crawl Bear
  • 20 Merkins, Bear Crawl across short side, 20 LBC IC, Crab Walk along long side, 20 big boi situps, reverse crab walk, 20 LBC IC, Crawl Bear
  • 20 Merkins, Bear Crawl across short side, 20 LBC IC, Crab Walk along long side, 20 big boi situps, Lunge Walk along short side, 20 merkins, reverse lunge walk along short side, 20 big boi situps, reverse crab walk, 20 LBC IC, Crawl Bear
  • 20 Merkins to close

Mary: Stretching

Announcements: Some xmas light run with an the HS run club, meeting at an unknown date and time, and traveling an indeterminate distance

T-Claps (Recognition): @bestinshow and @pikachu for stepping up to lead and cover for Qs failures. Greatly appreciated.

Prayer: 

  • (Praise) @abe’s father back home, simplifying care and anxiety for his Mom
  • @YesHeCan having heart surgery today
  • @brexit with a 4th round interview today to hopefully secure a job that allows him to stay local
  • @bestinshow for working through a slow season in business, prayers for additional work or finding a wad of dough somewhere
  • @bleeder upcoming surgery (Dec 15)

2nd F – Café Tacoma:

  • @abe and @BnB provided some excellent hot brew as well as penalty free cups
  • Great 2nd F in the parking lot
  • @u.t.i. and @gilette joined following their run, @u.t.i. of course arrived shirtless and sweaty
Lt Dan

No Legs and Two Big Balls

/in /by

FNGs: None

Warm Up: SSH, Arm Circles, Some Clapping

The Workout: All PAX gathered a Cindy and readied themselves for an upper body beatdown. YHC is working through a knee issue, so we were doing this Lt. Dan style, no legs.  

Tabata style workout, 45on/15off, AMRAP all exericises:

2 rounds:

  • Chest Press
  • Overhead Raises
  • Dying Cockroach
  • Hex Press
  • American Hammers

15 merkins after each round

PAX then lined up shoulder to shoulder in a V-SIT and passed a 25lb med ball down and back a few times – Group American Hammers

2 rounds:

  • Curls for the girls
  • Halos
  • Weighted WWIs
  • Overhead Press
  • Dips

15 merkins after each round

Second round of group american hammers

1 round:

  • Rows
  • Plank
  • Standing Dead Lift
  • Shoulder Shrug
  • Low slow flutter

15 merkins

Mary: PAX sat in a circle and a large exercise ball was introduced. All members of the circle held a V-sit while throwing the ball around the circle. One merkin penalty for each time the ball hit the ground. The total darkness supplied by Purple Cobra added to the excitement. 

No Legs

/in /by

FNGs: Wild Bill – Coverstory FIL

Warm Up: SSH, Windmills, Seal Claps, Overhead Claps

The Workout:

Thang #1:

PAX counted off by 4 (1-4, not using 4x times tables) and separated into groups in four corners. All PAX counted reps for 30 seconds of chest press. Each had to repeat that number of reps each time they visited the chest press station to trigger a rotation of all stations. All other stations were AMRAP.

Four stations: Chest Press, Curls for the Gurls, Deadlift, Tricep extensions.

 

Intermission:

7 single arm snatches, suitcase carry to the flag, 7 single arm snatches (other arm), suitcase carry back. 3 rounds total

 

Thang #2:

Single rotator station (HEX Press) with all others AMRAP, same format as Thang #1

Four stations: Hex Press, Rut Row, Upright Row, Weighted Dying Cockroach

 

Finisher:

12 reps of pull through merkins, 12 reps of Halos

10 reps + 10 reps

8,8,6,6,4,4,2,2 – Have a nice day!

 

Mary: Naaa

Announcements: nope

T-Claps (Recognition): nope

Prayer: Cousin IT friend (Richard) going through a hard stretch with business. Stovepipe friend have a preemie baby (Emmy) born at 27 weeks.

GORUCK-Sandbags-2-02-800x450

Sandbagging Sons of Baptists!

/in /by

FNGs: None

Warm Up: jog in place, good mornings.

The Workout: Yours truly dropped an 80lb sandbag .8ish miles from the AO. After warm-ups we moseyed to the bag. Did an Indian Run style sandbag toss. Everyone ran in place, person in front threw the bag however they chose and then went to the back of the line. Rinse and repeat.

Half way through I added a pushup on the bag before each throw just to make things more spicy. 

Ended with eight 8 count man-makers and some Broga

Mary: Lol No.

Announcements: 3rd F backpack collection.

T-Claps (Recognition):

Prayer: BnB and family can find a home church.

rain

What’s a little rain?

/in /by

FNGs: none

Warm Up: SSH, Windmills, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: 
Thing 1: EMOM 5 exercises / 5 rounds
– 8 burpees
– 15 deadlifts
– 15 box jumps
– 15 kettle bell swings
– 15 goblet squats
– 30 sec jog around playground for recovery

Thing 2: 3 rounds of alternating People’s Chair / Urkins

Mary: WWIIs and Mountain Climbers

Announcements: F3SW Picnic June 24th

T-Claps (Recognition): Pumpkin Spice for braving the rain and keeping me accountable.

Prayer: Pumpkin Spice’s family 

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My Wife’s Yoga Instructor

/in /by

FNGs: none

Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout:
Thing 1: Four Corners
Add on one exercise each corner. Then take them off on the second go through. Exercises were Merkins, WWIs, Squats and Mountain Climbers

Thing 2: The Wall
Moseyed over to the low wall next to the playground. Urkins, Durkins, Dips and Step Ups. 3 rounds.

Thing 3: The Rocks
Moseyed over to the rock pile. Curls for the girls, Tricep extensions, Ruh Rohs, Overhead Press and Imperial Walkers. 3 rounds.

Thing 4: The (other) Wall
Alternating People’s Chair and Balls-to-the-Wall. 3 rounds.

Mary: Popcorn Mary. Pumpkin Spice introduced us to a new favorite called “My Wife’s Yoga Instructor.” American Hammer position, but alternate arms reaching to the side and back. Good stuff! We all threw out some exercises and then wrapped up with some stretches.

Announcements: CSAUP and picnics coming up.

Prayer: Pumpkin Spice’s buddy for strength and guidance navigating life changes.

Forceps Respect Q @ Cletus

/in /by

First of all Thank You to everyone who showed up for my respect Q.  July 4th will mark my 6th year with F3 and it has been such a positive and amazing experience for me. I cannot express how much this organization and so many of you have meant to me in my life.   

FNGs: None

Warm Up: Good mornings – 10 IC, SSH x 25 IC, Daisy Pickers – 25, Willy Maze Hays – 10 IC, SF Arm Circles – 10 IC

Mosey to rock pile – Pax pick up two small rocks

3 sets of each rotating around circle

Curls- 25 IC, Tricep extensions -25 IC,  Nipplers – 25 IC, Overhead press- 25 IC, Seal Claps – 25 IC

Dora: Partner up

100 merkins, 200 LBCs, 200 squats rotating exercises while the other partner runs to end of parking lot & back 

Plank Hold till all teams are done.  

Patty Cake Planks to 25 IC

Big Boy Sits ups to 25 IC

Mosey to playground.  

Same partners: 1 HIM does 25 Pull up while other does Mountain Climbers x 25; Plank Jacks x 25

Mosey to tennis court to meet up with Crazy Ivan crew

Banana Seat led us through some Ab exercises which included American Hammers 

Announcements: Run for Quay +2nd F and Sprint Tri on Saturday

Prayer: Banana Seat led us in prayer  

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🇺🇸 Memorial Day Murph 🇺🇸

/in /by

FNGs: N/A

Warm Up:  I was late so I only did Frankenstines / imperial walkers & hillbillies 🍦

The Workout: The MURPH 💪

1 mile buy in

100 Pull-ups

200 Push-ups

300 Squats

1 mile punch out

Thank everyone who has served our country a little respect goes a long way 🪖

Prayer: unspoken PAX’s




4 corners at the grave! 4.13.23

/in /by

PAX: @Gamecock, @Pumpkin Spice, @Finkle, @GHERKIN

Warm-up: Started with Good Mornin’s, Willie Mayes Hayes, SSH, Mountain Climbers, Seal Claps, Overhead clapps and a lap around the parking lot.

Main Event:  We each picked out a medium size rock and went over to the square in front of the city gym to do 4 corners.

Corner 1: Rock exercise, R1 Colt 45s, R2 Rut Rows, R3 Wonder Bras

Corner 2: Leg exercise, R1 Squats, R2 Sumo Squats, R3, Reverse Lunge

Corner 3: Abs exercise, R1 LBC’s, R2 Big Boy sit ups, R3 American Hammers

Corner 4: Merkin exercise: R1 Merkin, R2 10 wide Merkins and 10 Peter Parkers, R3 10 Angle Grinders

Mary: Broga

Prayer Requests: @Gamecock traveling with family and friend who is a mother of 5 in coma after brain surgery, @Pumpkin Spice is speaking at a middle school event this weekend and recovering from being sick

Ground Pounder 4/8/23

/in /by

FNGs: None

Warm Up: Good mornings, Hillbilly’s, Imperial Walkers, Willie Mays Hays, Sir Fozio Arm Circles, Try to touch your toes, Calf Stretches and Side Straddle Hops

The Workout: Two rounds of rocks while the rain held off.  Moved over to the restroom hut.  4 walls.  exercise on each wall. 5 sets of 45 second mini-workouts of balls to the walls, preacher’s chairs, merkins and planks.  20 exercises in total in 20 min!

Mary: No time for a formal Mary.  Planks were the Mary of the day.