It involved kettlebells, exercises, exercises with kettlebells and maybe even a mosey.
There was work and sweat.
‘Nuff Said.
Fitness, Fellowship, Faith
It involved kettlebells, exercises, exercises with kettlebells and maybe even a mosey.
There was work and sweat.
‘Nuff Said.
Volunteering to sub for Oompa and knowing many of the PAX were doing the JJ5K later in the morning, YHC tried to put together somethings to get some work in, but also leave some in the tank. Here is what we did….
0630 hits with no FNGs. We knock out The Pledge of Allegiance.
Warmup consisted of some stretchy-things. Too hard to describe, but afterward we moseyed to a lit parking lot.
11’s – HRM and Shoulder Taps (Count each Tap)
22’s – Squats and Monkey Humpers with Lunge/Backward Lunge as locomotion.
At some point in the count we visited a city in NE and moved on to something else…
Circle-up for some ab work.
50 LBC, 50 Flutters, 50 Sec hold 6″
40 LBC, 40 Flutters, 40 Sec hold 6″
20 Big Boys
30 LBC, 30 Flutters, 30 Sec hold 6″
20 LBC, 20 Flutters, 20 Sec hold 6″
20 Big Boys
10 LBC, 10 Flutters, 10 Sec hold 6″
22 Merkins for the Vets followed by 22 Air Presses
YHC doesn’t remember what was done next, but after it was done, we moseyed back to start for a little Mary. Not exactly sure what was done here either , but it included some burpees and more merkins along with some other stuff.
Announcements:
Prayer Requests were noted and Hacksaw took us out.
Thanks to all that came out. Good Work!
Hope you got your money’s worth.
Watts Up Powering Down.
Two of us ran, had good fellowship, and discussed “Courage” during QSource.
This was my first Q in a while, so I was a little rusty on the cadence count as the PAX can attest too.
Warmup
SSH
Moroccan Night Club
Merkins
Don Q
Squats
Mosey to the upper parking lot near the bridge for 4 rounds of
10 Squats
10 Merkins
10 Lunges
10 Burpees
Run around the building then plank for the 6.
Next we moseyed to the gazebo for Tabata 20 seconds of work then 10 seconds of rest
Monkey Humpers
Pushups
Burpees
CDD
Monkey Humpers
Pushups
Burpees
CDD
We did two rounds with a lap around the side walk. We then returned to gazebo for core work were we did 30 secs of the following exercises each.
LBC
High Flutters
Low Flutters
Low Scissors
High Scissors
American Hammers
Heals to Heaven
Plank Jack
Plank
WWI
Freddie Mercuries
Flutters
We then moseyed back to the start and time.
Pledge
COT
Been quite a while since YHC Q’d, but the prospect of a lot of rain did not deter. Four HIMs showed up, along with Spectrum 14, at The Goat, expecting a deluge and flood. We got neither, but we did get a Deck ‘O Death, as planned by YHC.
The Thang: After a short warm-up, we moseyed to the gazebo, and YHC pulled out his trusty deck of cards, always missing one Ace. This version featured 6 wild cards (duces and one-eyed jacks), and two special Jokers for YHC.
clubs = American hammers, spades = big boys, hearts = jump squats, diamonds = diamond merkins (of course)
With a wild card, the PAX that pulled calls the exercise, but the PAX to his right calls the reps
All was going as planned, then Tesla pulls a wild card, 2 of clubs. Of course he calls American hammers, but the rest of us gently remind him that he gets to name his exercise. So he calls 10 burpees. Wait a minute, the rules are the pax to his right calls the reps. Finally get it all square, and we continue. Joker comes up, and here is where a torrential downpour was suppose to wreak havoc. Nevertheless, we take a lap. Tesla again gets a wild card and calls for triple nickels, once again subverting the pax to his right from calling the reps. Oh well, I am sure we will all be able to understand the mind of a soon to be octogenarian one day. We get to the end with just enough time to add the 25 big boys for the missing Ace, then went into OT when YHC saw the 8 of spades stuck in the pack… 8 more big boys.
COT
JJ 5K on the 26th, Iron Pax at Gashouse, Mt. Mitchell hike on the 27th.
Prayer requests: YHCs daughter, Buckeye’s roommate, SAs daughter, and the world in general.
Tesla took us out in prayer.
It was on honor to lead, Orangeman.
6 showed for a rainy day at Midoriyama. Show to know what happens on rainy days!
We rucked, it was so long ago I don’t remember what else we did but at least I got the pax their credit……and WattsUp can mark me off his list…….FINALLY
Today……we rucked, did some Merkins, did some squats, blah blah blah blah. What really matters is I will be handing over the site Q keys to someone else next week. I have been happy being site Q of Diablo, but lately it has been more of a burden and I think I have not done a good job of it. Work seems to be getting more hectic and the weekly commitment at a particular time was wearing me down. After bringing up the need for a new site Q for a few different days at Diablo, we had a volunteer this am that I know will do a great job and I plan to support as much as possible.
thanks for all the support with Diablo GasHouse.
Whoopee
Stroganoff with the Q.
Let’s run one of our normal routes in reverse.
North on Gaston Day School Rd. – Left on Armstrong Park Rd. – Left on New Hope Rd. – Right on Lee St. – Left on Perry St. – Right on Gaston Day School Rd back to the start.
It was Dr. Seuss approved. We avoided the rain.
Nice work men.
Thanks for the opportunity to lead.
Until the next one. Aye!
Stroganoff
I wanted to “announce my presence with authority…” quick what movie line is that? Slaw is on the IR but I’m sure he’d know it was none other than Ebby Calvin “Nuke” LaLoosh in Bull Durham. Nearly six weeks ago, I had surgery to repair the torn meniscus in my right knee. Honestly I thought I’d have been back a lot sooner. Clavin had a similar procedure performed by the same doctor and was running by the end of the week. I guess all that superhero gear he wears is for good reason, maybe he’s secretly roaming the Halls of Justice instead of the post office. Or maybe I’m a slow healer, whatever the case, other than some morning stiffness (ahh – don’t go there…) in my knee and some swelling, I’m moving much better in my slow but steady progress. Wojo asked for September Q’s a few weeks back and I submitted my name – part of a goal to get there. To get ready, I continued my solitary diet of youtube videos in my garage. I wasn’t quite sure how much running my knee was going to take, so I kept that light but I did develop a menu for a steady dose of some of my favorite activities employed over my IR period.
Arrive early at Midoriyama to set up the venue and get some stretching done along with conversation with the guys – because that is really why I was there. When Freight shared some candor that he was here for the 5:30 workout, I knew the pleasantries were done and it was time to clock in. The circle formed and I climbed upon the bike, hoping I could recall how to ride it. Oh, lets get the Pledge first; check. Now, oh announcements, no too early. Disclaimer – ‘you vs. you, Gold Digger vs. Gold Digger, Sister Act vs. Sister Act, Seuss vs. Seuss, and the rest of us fall in line…”
Warm-up
The Burpee Bonanza – 1 minute on the clock, 10 burpees; after that minute, 9 burpees but 55 seconds to complete and on down reduce count by 1 burpee and 5 seconds until the final set – 1 minute AMRAP – this pissed off the crowed to my joy and set the tone for the rest of the workout. Mosey to the small soccer fields on the right.
The four corners of the field had signs. Despite the written instructions, this is Midoriyama so further explanation and instructions were required.
I learned Gold Digger doesn’t listen to instructions, he is so used to giving them. Point noted. I think after halfway through he recognized the green signs I posted. As of the others, it was organized chaos with Freight sure to question the count each time. We went 2x through.
Everyone on their 6 in front of the bleachers.
Set 1
Set 2
Set 3
Mosey back to base for a bunch of Mary. All exercises were a 10 count – who knows how close anyone came to actually following it. I called it, demo and then went to work.
COT: Prayers lifted for Double Stuff’s friend Corey that his condition took a different turn – help the doctors find a treatment and solution; Sister Act’s 2.0 – I took us out, sort of . I haven’t prayed aloud in a while so sort of rambled.
Moleskin: I’m sore today. I knew my knee would be but attacking the glutes brought about additional soreness in that area – I’m sure those attending could feel similar. Anyone having attended Midoriyama knows the mumble chatter is quite chattery to say the least. In my garage, it’s just me and a video and those instructors are always so nice and encouraging (and better looking). Like the algorithms that create the click bait headlines we see daily on social media, Butt Hurt could have multiple meanings. It could have meant my feelings were hurt (“people have feelings?” as Fright may say). Admittedly I forgot about the MC coming at me like Verlander fastballs. In reflecting, the chaos we seek to overcome in our workouts can come from the Pax as much as the Q or the elements. You have to be prepared for that when stepping into the arena and I quickly realized I needed to embrace the opportunity and give it right back. On the ride home I felt good having accomplished my goal to lead the workout. More importantly it was good to feel the love of the brothers around me. But today, my butt hurts, literally. Thanks for the chance to lead.
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