Posts

First time back in a bit…

/in /QIC:
PAX: , ,

First time back at the helm in a bit and it felt great to be in the middle leading again. Awesome small numbers to test something simple and effective. Nobody for EC so I took off, came home to find Abe getting ready and UTI showed up 5:28:55am. Let’s go.

 

FNGs: None.
Warm Up: Mosey to the end of the lot, 43 SSH IC, Daisy Pickers slow 10 IC, Willy Mays Hayes, OHC 10, Seal Clap 10, Sir Fazio F/B.
The Workout:

  1. Mosey down to the greenway trail – 5k pace at pole to pole along the long side of the fields, sprint the short side, 5k, sprint repeato back to plank hold at the playground. Regroup.
  2.  Mosey to the small hill by the ball fields. 11’s on the hill, star jumps at the bottom assisted squats on the fence at the top (slow tempo down).
  3. Mosey up and around to the hand rail along the opposite field. 2 sets of 4 pull ups, 4 count up, 4 count down = 1. Followed by 2 sets of 5.
  4. Mosey to the shelter by the playground. If we had even numbers we would have done what’s being called the Yogi & BooBoo, but we did them solo. Downward dog position in front of a Pic-i-nic table. 1, 2 is up to the seat, 3,4 up to the table top and down 1,2 & 3,4 = 1. 3 sets of 10 + 5 more.  If we had the even numbers, the idea would be that one PAX holds the ankles of the other up. Yogi & BooBoo’s.

Mary: Mosey to the Ivan lot and 3 of us did Mary. Boat/Canoe, Protractor sesh… This sucked, popcorn plank-o-rama. FIN.
Announcements: Hollyfest still needs signups. See slack.
T-Claps (Recognition):
Prayer: COT at Ivan

The Olaf Route

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

FNGs: Nope
Warm Up: SSH, Frankenstein kicks, Willie Mays Hayes
The Workout:
We ran.
https://connect.garmin.com/modern/course/80549691

Mary: Nope
Announcements:
See slack – Hollyfest, Brute CSAUP
T-Claps (Recognition):
All who ran.
Prayer:
Stubbs, co-worker with brain cancer, injured PAX, unspoken

Working the Balls at Cletus

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

EC: Full House and YHC…  No ShamWow!?

We met Emeril and Dawg from the Ivan crew on the way.  Bird calls summoned us to the road as they passed.  Some light chatter about combining the workouts, Emeril had doubts on the Ivan numbers.  YHC had at least 2, no way Shammy wouldn’t show – he HC’d and we had comms the whole week before.  We lost an HC from Lippy to a bedtime shoulder injury (curious).  Expected maybe Abe too at least, Cletus would be good.  Emeril and Dawg did and out and back, Full and I turned the corner and returned through Downtown.

On the return, the shitter was full…  Lippy? Full House had to seek alternative facilities.  Shammy?  His car was in the lot.  Nevermind, Shammy entered the lot from the gloom, he turned a lap or 2 inside the park.  Dawg emerged from the Men’s room looking pretty relieved.  I shouted to call out if they wanted to merge.

TexMex showed up – he seemed like a familiar face, he apparently had posted a long time ago once and had decided to return on his own.  TCLAPS

We had McNugget show as well and Warbucks too.  Shammy was admiring his arms and the beard he grew since their last encounter.  6 for Cletus!

FNGs: zilch

Warm Up: Windmills, Imperials, Hillbillies, Daisy Pickers, Good Mornings

The Workout:  Mozy around the soccer fields in an attempt to see the Ivan dudes.  Lot was empty and then mumblechatter started “So… no plan today UTI?”  I did have a plan but I recognized that we were unlikely to break 2 miles for the workout so I wanted to warm-up with some cardio while checking in on Ivan.   The chatter got me a little worked up though (the balls on these guys) so I had the PAX line-up, as I tapped them I sent them on a sprint on the long return from the Ivan lot to the tennis courts.  Mozy to the shelter for the first thang.

3 on the wall for Ball Walkers.  Balls to the Wall but with the goal to walk from one side of the wall to the other.  The other 3 started walking the tables, stepping up and down around the shelter.  We switched off for 3 turns of each. On to thang 2

Mozy to the playground.  PAX were instructed to do Pull Ups until they couldn’t and then move to the ground for WWIs.  Once all PAX were doing WWIs, YHC called for another set of Pull Ups.  3ish rounds of that.  Once done – YHC lined em up along one playground structure and set a target for the twisty slide.  Transportation method was a low army crawl on the elbows, balls just above the playground turf.  Completed one out and back.  That is a killer core workout, the form required for an army crawl is way more demanding on your core compared to you the bear crawl.  On to thang 3

Mozy to the amphitheater.  Inverted WWIs and Australian WWIs – these were performed 3x each.  Paired up, partner 1 lined their 6 up to the edge of the stage while partner 2 held their ankles.  Partner 1 went below the horizontal stage and then back up to complete 1 WWI for a 10 count – then switch.  Once complete, partner 1 lined up there 12 to the edge of the stage leaving their top half suspended over the ground.  Partner 2 again gave them some leverage by holding the legs.  On the up, Partner 1 brought their body up level with the stage.  PAX noted that this was particularly tough on the balls.  I didnt notice 😛  On to thang 4

YHC had first thought to head to the bars for some inverted rows but based on time I decided to stop short at the rock pile.  Each PAX picked up 2 rocks that they could palm in each hand.  You may see some symbolism here….  PAX lifted the rocks out to each side, straight above their heads, did tricep extensions, and straight out in front.  Each for a 10 count.

On the way to Mary – we stopped for one last pass at Ball Walkers.

Mary:  Pulled from a memory of TBD with Aquaman, we did a plank-o-rama for Mary.  Pickle Pounders, Merkins, Left Arm, Right Arm, and more were called until time was called.

Announcements:

HollyFest – https://signup.com/client/invitation2/secure/887034070647240073/false#/invitation

Tuesdays – 2nd F with 3 Alarm

Thursdays Disney Q spot open!!! – https://docs.google.com/spreadsheets/d/1_pUOHvqkzXJLl3PEuq-IW-R1coWr0HZsAG5tvFMq3qg/edit#gid=1502788962

T-Claps (Recognition):  TexMex – Welcome Back!

Prayer:  Aquaman and others still working through injury.

Lippy snug in his covers…

/in /QIC:
PAX: ,

YHC rolled down HS Road to find a speedy 187 rolling through the humidity like it weren’t a thing at all. I had a feeling he was headed to TB… Then he ran past me when I parked. Maybe I was gonna do this thing solo? Nope, he found a new parking space and we contemplated the chances of Lipstick showing up on his HC…. 0515. No Lippy. Let’s roll.

FNGs: basically me
Warm Up: A few SSH, Frankenstein’s, Imperial’s and general stretching.
The Workout:  The “Burph”- This bad idea came from the nation’s slack and reposted by 16-Bit with the opportunity to bring it to Tiger Blood. I thought, why not have this be a return to the gloom opportunity to Q. Ugh.

25 Burpees, 50 Merkins, 75 Squats – 2 laps on the track. Rinse and Repeat 4x… totals of 100 Burpess, 200 Merkins, 300 Squats and 2 miles.

Mary: Not this time…
Announcements: None
T-Claps (Recognition): EC for 187, and thank you for the accountability today brother
Prayer: YHC took us out.

Round and round and round

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

FNGs:

Not today!
Warm Up:

Mosey down to the track

Daisy pickers, good mornings, mosey around the track, leg swings, A and B skips
The Workout:

8x 1,000m repeats with 200m recovery working your way from 10 mile pace to 10k pace
Mary:

Yoga back at the flags
Announcements:

Picnic this weekend
T-Claps (Recognition):

Pax that posted – strong showing for some track work!
Prayer:

Pax battling injuries

Memorial Day Murph Challenge- 2021

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

32 Pax showed up today to help me (Shredder) celebrate my 4 year F3 anniversary and more importantly pay respect to our nation’s fallen during our annual Memorial Day Murph Challenge.

Impressive effort by all, especially after the May Challenge. 30 joined in on the Murph, Dauber (IR) joined to capture the event and support with donuts, and Breach (after doing a Murph at 0600) stopped by to give us his thoughts on Memorial Day and his recent visit to Arlington National Cemetery.

Warm Up: short warm-up with SSH, Good Mornings, Willie Mays Hayes, & Frankensteins. Pax counted off by 2s and headed off in opposite directions for Mile 1.

The Workout: 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 100 mile run.  Since this is F3 the last mile was an Indian Run race with the slower group having to knock out 50, scratch that, 20 Burpees. After a quick “speech”, the two groups took off in their different directions.

The mental battle was in full effect as my mind kept telling me “you need to quit”, just after I told everyone we needed to learn to Embrace the Suck. But Pax did what they do best and mentally drug me through the last mile.

As everyone wrapped up their last mile and came back together, guess what…..? Yep. We all did Burpees.

T-Claps (Recognition): We raised $425+ for HSPD first response bags. Sprinkler’s team donated 1/2 of their May Challenge winnings to the 1st response bags and 1/2 to the FQV bed building. Great work #HIM.    

: YHC took us out. Remember why we have a Memorial Day. Freedom is not Free! 🇺🇸

No EC + 3 miles. Did ya even post bro?

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

FNGs: Salt Lick
Warm Up: 8 Good Mornings.   If you wanted to warm up ya should have run EC.
The Workout:  We ran.  3 or 5 miles.
Mary: Calf stretches
Announcements: Picnic
T-Claps (Recognition):
Prayer: Heidi battling thyroid cancer.  Jeff (Pablos friend who had a heart attack)

Get comfortable…

/in /QIC:
PAX: , , , ,

FNGs: none
Warm Up: SSH x20, Wind Mills x10, Hillbillies x10, Fozio Arm Circles / Seal Claps / Overhead Claps / Maracan Night Clubs x10
The Workout: Mosied over to the rock pile for round 1. PAX got a “shmedium” rock for high reps and lined up at the edge of the parking lot.

Curls for the girls x30 / Triceps x30 / Ruh Rohs x30 / Ground Pounders x30
Bear crawl to the other side of the parking lot, crab walk back to start.
Repeat x20
Bear crawl / crab walk.
Repeat x10
Bear crawl half way, crab walk back.

Mosied over to the picnic shelter for round 2 and lined up along the wall.

People’s chair – 10 count down the line for a total of 50
Balls to the Wall – 10 count down the line for a total of 50
Urkins / Durkins / French(Australian) Dips all x10
Repeat with a 5 count for the People’s Chair and Balls to the wall.

Mosied up to the concession stand for one more round of Urkins / Durkins / French(Australian) Dips, x10. Then back for Mary.
Mary: Popcorn Mary followed by a little bit of yoga.
T-Claps (Recognition): any one who didn’t let the fart sack win today.
Prayer: 187’s wife

There’s only one way to the top if you wanna rock and roll….

/in /QIC:
PAX: , ,

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

What kinda moves are these anyways…??? SCHLEGS

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

FNGs: NONE
Warm Up: 187 made the call to go as I was deep in mumblechatter… Quick mosey around the PL.

SSH x50, Daisey Picker x15, Frankenstein x10, “arms out”…. Deep squat x15, Seal Claps x10, hold em out, OHC x10, hold em out, Seal Claps x10. Michael Phelps.

The Workout:

PAX were pre-blasted this would be a near-zero running workout, they got it. Two coupons were introduced. 2 “pacers” went around the parking lot loop w/ coupons John Cusack. While they were off the following were done AMRAP and as the pacers came in, 2 more went out and we moved on to a new exercise. Repeato until finished with the moves.

Push back Merkin (https://www.youtube.com/watch?v=mej9bd7Uccs), prisoner squat, mountain climber, bulgarian squats on the short wall, elevated push back merkin, step-ups, BTTW, People’s chair, Dive Bomber Merkins, Mickey Mouse Merkins, WWII, 1 Legged skaters.

Mary: We passed those coupons around for everyone to get a chance – while the rest of the group did the mary exercise two would do a dying cockroach position pushing the block over the chest. We rotated after each call.

LBC 20, Box Cutter 20, Homer-Marge 30, LSF 20, Pickle Pounder 20
Announcements: Deadbolt on the Q at Kung Pow
T-Claps (Recognition):
Prayer: YHC took us out.