Month: November 2021 (Page 9 of 12)

Well …. Here we go again ….. except the last time Folgers led the Q it was his VQ and he asked , pleaded, begged for me to take care of his BB ….. I had all intentions for him to take care of this himself …. However, he has been suspiciously absent ever since ( hope he’s alright … seems he still has not signed onto slack …. So I’ll try to remember the pax … and I may need to write Maybellines VQ as well …
Here’s what some remember … Whoopee recalled step ups, I remember there was only about 3-5 of us and that there was no recorded namearama …. But the award goes to Ball Joint who had it on Strava and it showed Gastones Hill featured in the Beat down

if there was anyone else I missed please excuse me and give me the chance  as to update  

Clavin

In order to confuse all, I set the Tabata timer prior to WO for 5 minute intervals as we would perform 5 burpees each time for an aggregate of 50 for EZ Rider. Last week when he hit the magic number he refused to do ANY, so this WO was born! However I failed by announcing we would be doing 50 for him last week and 50 for this week…. In the words of Homer Simpson…. “Doh!!!” We only did 50 total. Warmup consisted of hand release merkins, arm circles, Imp Walkers and plank jacks, sSH and lunges some IC most not. Mosey to gates and 10 BB and bear crawl under gates mosey to lighted path for more lunges….
At concession stand 50 merkins, 100 SSH, 200 lbcs
3sets ic calf raises on bleachers …all 50
25 dips, derkins and 25 each leg leading ( switch legs after 25 for another on other lag in short) ,,,, but wait …. That’s not 50! Do another set!
Circle up for more HRM
next to play area for 5 pull-ups and some dead hang ( approx 50 secs)

next I would attempt 50 IC flutters …. I was personally out of breath and a core meltdown at 34 … and after a brief breather we resumed to completion 

mosey long way back to gates and await the 6 … when they were in reach and 30 seconds left on the clock I announce a race to the finish…. 
great work today … very little mumble chatter

prayers for EZ Riders family, cannot remember other but Oompa prayed us out 

announcements 

Blood Drive today

Chad 20k or 800 k tomorrow

Christmas Town 5 k ( 2 track commanders) Saturday after Thanksgiving

Christmas party Dec 11

10 PAX showed up for a beatdown on the first fall morning that approached freezing temperatures.  Tesla joined the circle at 0530 and pointed out that most were dressed in “space suits” as YHC declared a brief disclaimer (no FNG’s) and commenced the Warmup:  SSH (20xIC), burpees (5 OYO), Squat jumps (5xIC, down on 1-2, jump on 3).  Last bit of “warmup” was something borrowed from Amtrak’s VQ at Goat Rodeo (Chicago) last week.  Though YHC remembers it being called a “Plank Drill,” that description makes no sense based on what it is, and there is no such routine in the published Exicon.  Even more unfortunately, there is no Backblast posted from the 10/26 Goat Rodeo, so YHC is now wondering, did it really happen or was it all just a twisted dream?  Anyway, PAX circle up and “chop chop” until Q calls “Up” or “Down” and PAX respond with either 2 high-knees jumps (Up) or burpee (Down) for a total of one minute.  Yes, it’s as bad as it sounds, so warmup done and move on to The Thang:

Mosey towards the tennis courts, brightly illuminated like a beacon cutting through the freezing gloom, a stark “yang” to the “yin” of Tequila Sunrise.  Stop on the way, though, for one more minute of “Plank Drill,” because one round just didn’t seem like enough to separate the PAX from their Spacesuits.

Once on the court, commence with escalating “4 corners” as follows:
1. 5 Hand-release merkins (then Carioca the “long way” across width of 4 tennis courts to next corner.)
2. 5 HRM’s plus 10 jump-squats (then Bear crawl the “short way,” the length of tennis court, to next corner.)
3. Prior exercises plus 15 mountain-climbers (then Carioca the “long way” across width of 4 tennis courts to next corner.)
4. Prior exercises plus 20 flutter-kicks (then Lunge-walk the “short way,” the length of tennis court, back to starting corner.)

After 10-count, rinse and repeat with double reps, 10-20-30-40.
After another 10-count, go to round 3. Omaha the escalator, but reps increased to 15-30-45-60 (only one exercise at each corner).

Mosey back to Belmont Central where YHC “found” a couple basketballs next to a picnic table. PAX take turns shooting free throws in “shoot til you make it” format (up to 3 shots; if you miss all 3 you do 3 burpees). PAX waiting to shoot do shoulder taps (goal 1) or flutter kicks (goal 2). All PAX had 2 or 3 turns shooting, then circled up for 2 minutes of Mary (American Hammers, flutter kicks, and Heels to Heaven) until time for COT.

Lots of Announcements:

• Christmastown 5k in Mcadenville  11/27
• Blood drive, Nov 10  Sign Up!
• Upcoming VQ! – Tricycle will lead the beatdown on Nov 11th at the The Goat.  Post to support him!
• CHAD 1000 on Nov 11
  • All proceeds of the Chad 1000X fundraiser will go to support Veteran Mental Health Initiatives.
  • Read more about it here: https://chad1000x.com/
• Rudolph’s farewell Q – 11/13 @ Gashouse
• BOS’ Beer Run, on Black Friday (stay tuned for more details)
•  F3 Nation Give 2 Give  fundraiser opens 11/1 and will be open through end of November.
  • Purpose/Mission:
    • Continue supporting the growth of F3 Nation
    • Create a sustainable future for F3 and F3 Foundation
    • Grant more monies to local communities/organizations in need throughout F3’s footprint

Prayer Requests

• Praise for Bubba Sparxxx’s new job starting 11/15
• Pax on IR
• Pax looking for jobs

Privileged to lead,

Nutria

It was the day after the Extinction run.  5 brave souls showed up to Members Only.

2 Ruckers started at 6 and the remaining three ran 5 miles starting a 6:30 am.

Pledge

Annoucments

COT

Nice morning from what I remember. Light crowd but we got it done.

Warmup :

2 min stretch

MNC x 10

SSH x 15

Monkey humpers x 15

Thang:

10 burpees in cadence

AMRAP : 1 min

Squat curl press

Merkins

Flutter kicks

Tricep extensions

Plank jacks

Halos

Squats

10 burpees in cadence

Dirty Dogs

KB swings

Curls

Big boys

Chest Press

Baby makers

SSH

10 Burpees in cadence

American Hammers

Bobby Hurleys

Rows

Front raises

LBCs

Calf raises

Mountain climbers

10 burpees in Cadence

Rocky balboas

Chest press

Pull overs

Nolan Ryans

Time…. Wasn’t pretty for me but it got done.