Shooting Blanks – Page 2

EVEN the ODDS 3/22/24

March 27, 2024/in Sheepdog /QIC: Fram
PAX: 2 dollars, Bleeder, Bobby Boucher, Bondo, Finkle, First Blood, FlipPhone, Gizmo, H1N1, Jellybeans, LED, Nemo, Pumps, Red Light District, Ricco, Rubiks, Shooting Blanks, Stovepipe, Wonder Kid

FNG NONE;

ODD NUMBERS	EXERCISE	DISTANCE	Points	EVEN NUMBERS	EVEN EXERCISES	Points
1	Run	400	1.0	2	100 I/C SSH	2.0
3	Run	800	2.0	4	100 I/C Big Boy Sit-ups	2.0
5	Run	1200	3.0	6	100 I/C Plank Hold	2.0
7	Run	1600	4.0	8	50 Absolutions	5.0
9	Run	1200	3.0	10	Tire Flip (1 lap) or Squat Thrust Broad Jump (1 lap)	20.0
11	Run	800	2.0	12	100 Sandbag Burpees (25 per bag)	20.0
13	Run	400	1.0	14	Lunge Walk Curves / Sprint straights (2 Laps)	5.0
15	Run	1600	4.0	16	Bear Crawl (1 lap)	10.0
17	Run	1200	3.0	18	John Cusack w/Cindy (1 lap)	10.0
COMPLETE IN ORDER		9,200	23.0	COMPLETE EVEN #’S IN ANY ORDER. NO REPEATS!!		76.0

PAX picked their path.

1 hour beatdown:

Announcements on SLACK.

SEE ya’ll in three months!

Last Call for Q School

March 27, 2024/in Downtown Train /QIC: Banana Seat
PAX: Abe, Banana Seat, Best In Show, BnB, Bondo, Cancun, Clunker, coverstory, Gump, Shooting Blanks

10 PAX for the final scheduled March 2024 Q school hosted at Downtown Train.

Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.

3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?

Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.

Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.

Be ready for CoT with announcements and prayer requests/praises

Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q

Thang 1:
Partner up in parking deck
P1 does Australian Mtn climbers
P2 runs to opposite long side and back
3 rds with different merkins after each rd

Thang 2:
P1 holds squat while P2 does 10 dirkens with feet on partners legs
Leg pushes abs
Patty cake merkins
Rinse and repeat

Mary
Various exercises

Thanks everyone for coming out. Now sign up to Q.

BS Out!

Pairs and stairs

March 7, 2024/in Downtown Train /QIC: Kosher
PAX: @p.s.i, 006, 3rd Cousin, Banana Seat, BnB, Brexit, Fanny Pack, firefly, Kosher, no doubt, Pumpkin Spice, Shooting Blanks, Wild Turkey

FNGs: Nope

Warm Up:

SSH, Good Morning, Sir Fazio F/R, Hillbillies, Imperial Walkers, Moroccan Night clubs, Seal Claps, Overhead Claps, 5 Burpees OYO for BnB being late

The Workout:

Thang 1: partner DORA – 100 Merkins, 200 squats, 300 LBC. 1 partner runs to top of stairs in parking deck, back down. Switch with partner doing exercises.

Thang 2: Urkins, Dips, Plank Hold, Low Slow Flutter x3 rounds

Thang 3: Peoples chair 10 count each PAX, BTTW x5 each PAX, Monkey Humpers x10 – 3 rounds

Mary: Popcorn – Homer to Marge, pickle pounders, Freddie mercury, crab cakes, 100 tap the ground, heel taps, J-Lo’s, stretching

Announcements:

Downrange looking for rental, BnB and Firefly leading shovel flag event 3/8, Shooting Blanks looking for company on Tobacco Road Marathon

T-Claps (Recognition): all PAX for a strong showing

Prayer: Banana Seat aunt passed, unspoken, sick and injured

Reach out to guys you haven’t seen in a while.

Circles and balls at the Nut

August 17, 2023/in Nutcracker /QIC: Banana Seat
PAX: Banana Seat, Batboy, Best In Show, Big Ditch, Boss Hog, Deadbolt, MadDog 2020, Mookie, Roger Roger, Shooting Blanks

10 PAX for some track work and a little game of knock out.

Warm up lap around to back
SSH
Good morning
Imperial squat walkers
Mtn Climbers

Track
Hand release broke back derkins with partner. Run in opposite directions and meet half way. 3 laps x10 reps each (6 sets)

Catch me if you can
P1 does 10 monkey humpers
Partner runs backwards until P1 catches them then switch
3 laps

Knock out Hoops
5 burpees
10 star jumps
15 plank jacks
Back in once completed

Mary at the flag
LBCs
Reverse LBCs
American Hammers
Boat canoes
Pickle pounders

That’s for letting me lead.

BS Out!

7.8.23 Ground Pounder Drip Cream

July 8, 2023/in Ground Pounder /QIC: Forceps
PAX: Forceps, Gump, Motor Boatin', Shooting Blanks

FNGs: None

Warm Up: 10x3ct each Good Mornings, Willie Mays Hays, Daisy Pickers, Side Straddle Hops, Sir Fozio Arm Circles (forward and back),

The Workout: Two rounds of rocks (Curls for the Girls, Overhead Tri, Rut Rows, Wonder Bras, Ground Pounders.

Moved over to the restroom hut for 2 sets of 10 count down the line – Preachers Chair and BTW followed by Ascending Testicles.

PAX mosey to Disk Golf #2 and #3.

10×3 ct Squats then each HIM had two throws each. Mosey to furthest disk till complete. Alternated between SSH and Merkins between throws.

Mary: 5 sets of Abs: 10x3ct LBCs, LSF, Freddie Mercuries, Box Cutters and Angle Taps

Announcements: HSHM sign up still available 5K option available.

Prayer: For travel and job search

Merlot at Mutiny

May 22, 2023/in Mutiny /QIC: Fram
PAX: @Abacus the OG, Banana Seat, Breach, Deadbolt, FedEx, Fram, GHERKIN, LED, MadDog 2020, Red Light District, Rubiks, Shooting Blanks, Winnebago

FNGs: None

Warm Up: SSH, Frankenstein, Good Mornings, Stretch out legs and arms.

The Workout: 60lbs/80lbs sandbags. Must be carried and not dropped for the entire ME. Increasing Burpee penalty for drops. Carry bags to shelter everyone else Indian run. Grab one rock each.

Thang 1: One PAX fast Bear Crawl to cone one. Run to the end of the field, bear crawl at the same cone home. Repeat the sequence but further distance. Other PAX curls, triceps, rows, and John Cusack hold. All PAX had to finish.

Thang 2: Crabwalk the cones and sidewalk back. Bleach push-ups 5 reps up and 5 reps down. Pull-ups on the playset. One rotation.

Thang 3: Wheelbarrow down and back, Single leg squats on bleachers, OH press with sandbags 15 reps each bag. (Winnibego for the Merlot win…somewhere in here). The last exercise before Mary was a wheelbarrow rock push/flip (maybe a new favorite of mine). Indian run back to the Tennis courts.

Mary: HTM, Single leg HTM, Freddy Mercury (oops had a sandbag drop 5 burpee penalty), Butterfly Crunch, Figure four, Scissors

Announcements: Friday night street ministry (Rubiks), Brute CSAUP, Always be EHing

T-Claps (Recognition):

Prayer: Unspoken

Making Beetle Bailey Proud

May 10, 2023/in To Be Determined /QIC: Abe
PAX: Abe, Bondo, Clunker, CornCob, Jellybeans, Shooting Blanks, Stickers

FNGs: none

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

The Workout: I like workouts that help make daily life better. Even though my daily life isn’t like being in the Army, they have some great exercises for strong movement. Today’s workout was inspired by the ACFT.

Thing 1
Started with a run around the baseball fields. Stopped at the rock pile and got a mediumish rock. 3 rounds of the following:

sumo squat w/ rock
overhead press w/ rock
ruh rohs w/ rock
hand release merkin
plank
sprint to the end of the parking lot, mosey back

Returned rocks and ran around the soccer fields, stopping back at the tennis court concession stand. All in all we got about 1.5 miles in.

Thing 2
We had some extra time because these dudes are BEASTS. 2 rounds of People’s Chair, Urkins and Dips.

Mary: Popcorn Mary followed by some yoga / stretching.

Announcements: F3 South Wake picnic, Memorial Day Murph

T-Claps (Recognition): Shooting Blanks for coming back out for his second workout. Keep it going!

Prayer: any injured PAX

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