Fitness, Fellowship, Faith

Month: June 2022 (Page 3 of 10)

A Trailer Full of Whoop A$$

My Saturday morning got off to a frustrating start. The reason began earlier this week with my M requesting my help to transport a couch to Lincolnton by 10 am so it can be recovered. My daughter’s moving into a house for her junior year and apparently the current fabric of the white couch needs to be “off-white” to better match the decor of this old place my daughter will share with two other friends. It spurred up a “conversation” that I paraphrase:

  • Me: “is this really necessary?”
  • M: “what do you mean?”
  • Me: “this couch is already white, I’m spending time, effort and money to transport a couch to an upholstery place so it can become off white. I don’t see the need.”
  • M: offers steely glare
  • Me: “This thing is going to get stuff spilt, thrown up, and who knows what else…”
  • M: “Their girls, not slobs like you…”
  • Me: “Well I don’t see the need, I mean…”
  • M: Cuts me off “I’ll spend my money how I want to spend it!”

Well before this idea of making a white couch off white, I had committed to Wirenut to Q The Old School on June 25th.  To be efficient, I rented the small U-Haul Trailer ($30) Friday and Roscoe was kind enough to help carry and load it into the trailer. I’ve never had one of these behind my vehicle before. My trial by fire began at 0635 that morning on my first attempt to back out of my driveway. As some of you are guessing, it didn’t go so well. After several starts and stops and 10 minutes later, I’d managed to get enough clearance to wheel forward through my front yard. Somehow the trailer stuck with me as I bounced off the curb and began going well over the recommended travel speed as I cursed myself for not getting up earlier. Since the PT test was at GasHouse, I didn’t know who would actually post at OS. In a frantic attempt to alert someone, I texted Def Leppard of my status. I sped through the streets and as would be the case, I caught every red light possible. I hung a left on Church Street and rolled through the stop sign at Oakland. I see a gathering of PAX which included the Mayor tapping his watch. I entered the parking lot and angled at him. I think Suess really thought I was going to hit them. I came to a halt and popped out of the vehicle.

“Get in the F-ing circle – Side Straddle Hops on my count, ready? Go!” 15 of those in cadence, though I seriously considered doing 60 minute’s worth. Lots of chirping at the Q for being late. I tied my left shoe then on to Toy Soldiers IC x 10. I tie my right shoe. Imperial Walkers IC x 10. Still chirping. Side to Side Lunge IC x 10. Finally alternating single arm chest openers. Then we paused for the Pledge.

I go over to the trailer and open the roll door. I offer the PAX the choice – grab a block or the couch – we’re going to carry something today. They opt for the blocks. Now, admittedly, I was late and didn’t like Mayor’ calling me out but it was deserved. It was made worse in my suggesting for the PAX to run a lap while I set up the first Thang. I got a negative Ghostrider – that pattern is full, so we’ll just watch while you work. Again – I need to revisit the QSource on Preparedness, so point received. Known for complicated workouts, I did not want to disappoint my fans at Old School so grab a pen and paper and keep up.

  1. Round 1: Murder Bunny 10 yards then do 10 Merkins. Run to the 50-yard marker and return, pick up you block at the 10 and carry it to the start line.
  2. Round 2: Lunge Walk with block to the 20, do 10 merkins then roll over for 20 chest presses with the block. Leave the block; run to the 50-yard line and return, grabbing your block on the way to start.
  3. Round 3: Overhead carry your block to the 30-yard line, 10 merkins + 20 chest presses and 30 goblet squats with your block. Leave block, run to the 50 and return, carrying block to start.
  4. Round 4: tray carry (hold arms 90-degree angle, carrying block at waist level) to the 40-yard line. Do 10 merkins, 20 chest presses, 30 goblet squats, add 40 overhead presses. Leave block, travel to 50, return and carry block to start.
  5. Round 5: PAX choice to carry the block to the 50-yardline. 10 merkins, 20 chest presses, 30 goblet squats, 40 overhead presses, then 50 dips (use the block or find a bench or whatever). Carry your block back to start and the set is complete.

At this point the arms and shoulders were feeling good. It took about 20 or so minutes for this. The only thing that sucks is bringing the blocks – but worth the effort. Will tinker with making the run longer and different challenges to begin or end each round.

Next up on the old Weinke is a block version of the HERO WOD – Dan Whitten. Tiny Tank introduced this to the Goat years ago so I borrowed it and made some adjustments.

  • 10 block swings
  • 10 block jumps
  • run 50 yards and return
  • 10 blockees
  • 10 overhead presses
  • run 50 yards and return

The last run after overhead presses was not part of the instruction but the Mayor wasn’t listening adding this on this own and others followed. Sometimes it’s just good to let ’em go. Here is an inside tip for those keeping tabs – Mayor does not like the block jumps. Jump over to the left and back over the block right = 1 rep. He complained persistently about these sucking. He kind of complained about a lot of stuff at this point but he kept blaming Blart for some reason. JJ and Suess pushed through. Wirenut missed sometime taking the Browns to the Superbowl but he returned to embrace the challenge. Our small group was battling hard this muggy morning. We did that circuit three times total which increased the heart rate and fatigued our muscles.

Thang #3 – Catch Me If You Can – grab a partner. P1 lunge walks with the block. P2 did 10 merkins. Then switch. After the first set, Blart requested Hand Release Merkins, the Q obliged. Sister Act would be so proud – wherever he was this morning. We went the length of the field.

Some of the PAX began requesting Mary as I suppose they were sick of block work. Ok – we’ve got 10 minutes left so let’s incorporate the blocks with Mary.

  • 10 Flutter Kicks in cadence holding block overhead; pause with feet 6″ and do 10 chest presses; being 10 more flutters holding the block; 10 more chest presses – ohhh – the PAX hated this. Let’s do more.
  • Hold block overhead and do 15 Big Boys raising your head between your outstretched arms under the block – more grunts but time to drop the blocks.
  • 15 elbow to knee sit ups
  • 15 Leg Raises
  • 15 Freddie Mercury
  • 15 knee to elbow sit ups
  • 15 American Hammers
  • 15 90-degree alternating toe touches
  • 15 can opener left
  • 15 can opener right

Announcements – something about a future convergence but details were fuzzy – check Slack. Prayer requests for family, Turtleman, Huck, and others. I took us out.

This was a burner for sure. Great to have candor from my man Mayor. Time management is my Achilles and I should have understood hauling a trailer would require more time to orient and get to the AO ahead of schedule to set up the workout. Still the PAX worked hard and we enjoyed the chatter. Thanks to Wirenut for allowing me to Q and to the PAX for some amount of grace with the late start. I believe you got your money’s worth.

I talked with Balljoint at coffeteria – mark your calendars for July 9th when the famous beer workout makes it’s way to Folsom.

Folsom 6/25

As usual a beautiful Saturday morning at Folsom so no better thing to do than knock out some work with some HIM.

Warmup

10 Gravel pickers in cadence

20 SSH in cadence

10 Burpees

Every light pole from start to the Flag pole at AG center 5 Burpees, 10 Big boys

Pledge of allegiance

Circle up 22 for the vets

On your six, hold 6 inches, do the alphabet with your feet

In cadence no dropping of arms

20 forward arm circles

20 backward arm circles

20 mini forward arm circles

20 min backward arm circles

20 helicopter arm circles

20 Osprey (reverse) arm circles

Go into cherry pickers lead by Sarlacc

Go to back road behind Ag center 5 star jumps everyone at start and work at the other end

First trip down 10 Burpees

Second trip 20 Mike Tysons

Third trip 30 Squats

Fourth Trip 40 Flutters count one leg

Fifth Trip 50 American Hammers one side

Indian run back to lower parking lot person in rear does two burpees and overtakes the line.

Dirty 11’s diamond Merkins and V ups

Mary at COT if time allows. End with 10 burpees.

Announcements

F3 dads July 23rd Gashouse

30th tubing green river

Prayer requests

Gumby’s mom

Sarlaccs daughter

Huck

Turtleman

Stripers Brother

Gearwrench as friend John

Wichita moving to new job

FNG Highlander

Like Riding a Bike

It’s been a minute as I hear the cool kids say these days. EH’ing isn’t just for FNGs – it works on aging veterans as well. Thanks to Flintstone for being persistent. Breaker also had a hand with a verbal jab to my M last week at the coffee shop asking when I would ever post during the week – it takes a village! A few weeks out I claimed Monday June 20th as the re-entry to the gloom and to Q the Sandlot. There were regulars along with Shooter McGavin for his 2nd dip into the pool after having posted Saturday as EZ Rider’s FNG. As much for Shooter, I gave the disclaimer to hear it myself. No printed Weinke or notes except for a few ideas in my head. Let’s see if I recall how this goes.

Warm-up: Alternating single-arm chest openers (think seal jacks w/o the jack and only moving one arm at a time), Imperial Walkers, Toy Soldiers, Side to Side Lunge, and Don Q’s all at 10 reps in cadence. We stood for the Pledge.

Mosey out of Snoballs across the street to the old bank. We took 2 laps around the building – the PAX followed wondering if I had lost my mind and that is why I’ve been absent at this AO for the past few months. Really I was marking the time as this lap would serve as the timer for some partner work. So…the light run got our heartrates going a bit. Now for some strength work.

Walk the Plank – everyone find a parking lot line. 6 Merkins on the open side – plank walk right toward the curb then do 1 Mtn Climber (count 1 side). Plank walk left back to the open side for 5 Merkins and continue until reversing numbers like you would w/ 11’s. Why not 11’s you wonder? Try this burner and you’ll feel why. Some general complaints and Flintstone stirring the chatter got us through the first set of non-sense. Time for PAX choice: A, B, or C? Cinderella chose B – he chose poorly. What begins with B? You guessed it – burpees. I set the timer on my phone for 60 seconds – 10 burpees. Reduced the time to 55 seconds for 9 burpees, then 50 for 8 and so on so the last burpee to be completed was 10 seconds. The PAX requested Cinderella not speak for a while.

Down to two choices – A or C. It really didn’t matter, this is an old trick Freight likes to pull from time to time to make it seem like the PAX are involved, really the Q knows we’re doing partner work next so with that – find a partner.

Partner 1 runs around the building that we practiced earlier. Partner 2 performs the core exercises. Each PAX did 2 laps and 2 sets in each circuit.

  1.  Flutter kicks
  2. Crunchy Frogs
  3. Alternating Straight Leg Toe Touch (like a straight leg dying cockroach)

The purpose of this set of core exercises was intentional in their order to maximize the burn for each part of the abs. Full stretch of Crunch Frogs worked lower abs. The crunchy frogs collapse the mid-abs. Then the toe touch of the straight leg worked the upper abs – which Defib commented we don’t do much of the time. With only a few minutes left, we moseyed back to base and did a bit more core work to finish the experience.

Announcements – PT Test Saturday at GasHouse. Prayers – Turtleman. I took us out.

Thanks to Flintstone for getting me out. I need to work to become more than a Weekend Warrior. Hopefully the next Q is sooner rather later.

Inspired by your motivation

7 Pax showed at Midoriyama on an especially hot and humid day. We were all motivated after Def Leppard’s Q on Tuesday. It inspired me to fill my Q full of inspirational quotes much like he did.

Warmup:

SSH, Grasspickers it was getting unruly so let’s just get on with it! Let’s mosey down the road.

The Thang:

We would mosey to a spot and I would read a quote then call the exercises. Rinse and repeat for until time. This is what was said and done.

-Whatever you do always give 100% unless it’s donating blood

Ascending burpees running between light poles up to 5

At the picnic shelter

-If at first you don’t succeed then skydiving isn’t for you

20 dips, 20 diamond merkins, 20 stepups

At the lake hill

-If you think you are too small to be effective then you’ve never been in a dark room with a mosquito

Suicides on the lake hill-run to the bottom and back, to the gazebo and back, to the bench and back

At the parking lot across the road

-Look if cauliflower can become pizza then you can do anything

Ascending tiger squats from curb to curb up to 5

Back on the road at the poles

-People say that motivation doesn’t last, well neither does bathing, that’s we recommend it daily

Ascending burpess to 5 again

At the steps

-Even if you’re on the right track you’ll get run over if you just sit there

10 calf raises on each step(13 I think) seal jacks while you wait

At the playground

-When something goes wrong in life just yell PLOT TWIST and move on

5 pullups, 5 dips x 3times

At the hill on the road

-The only time you should look back is to check out dat botty

5 hillbillies ic at the bottom, 5 jump squats at the top x 3 times

Back at the turd shack

-When tempted to fight fire with fire remember that the fire department uses water

10 hipslappers ic, wall sit 1 minute, rinse and repeat

COT:

Final quote-Life is too short to be serious all the time. So if you can’t laugh at yourself call me, I’ll laugh at you!

Announcements-PT test this Saturday followed by adopt a street cleanup

Prayer Request-Turtleman, Several Pax kids

 

Prison Break 6/22

Nice morning to grab some miles! Shout out to Mushu for making his debut at PB. GearWrench coached him to 3 miles i think! Good Job!  The Bat flippers were out early getting 7, Broke has walking pneumonia, and sparky didn’t show up. Good work was put in by everyone!

Announcements:

PT test this Saturday @ Gashouse

Trash pick up after Gashouse

F3 Dads/Kids 7/23 at Gashouse

Tubing Trip 7/30

Prayers:

Huck

Turtle Man

Wirenuts Family

Purple Haze Family

Westside Coworkers

 

SYITG

Balljoint

Backin up Blart… Crossroads 6/5/22

It was an early launch for the DBC and not remembering that Blart told me he wasn’t feeling up to par the night before and might not make it, I forgot to circle back at 06:30 to release the HIMs.  But upon returning I realized the mistake and picked up the six.  It was duly noted that Slaw was not present and there was some speculation as to whether it was a wild night at the latest pinky raising, wine swirling,  and bouquet sniffing vineyard stop or simply the fact that SA had gone to the beach and Slaw was concerned there wouldn’t be any bat flippers available for him to run with???  Fun was had by all!  It was then inside for a discussion on “Get Right”.

COT: 

Announcements – F3 Dad’s coming up Father’s Day weekend (18th) / PT Test on 6-25-22 at Gashouse 

Prayer Requests – Turtleman, Huckleberry, Kids, Gumby’s Mom, Purple Haze S-i-L, Traveling PAX 

Jumping Jack Flash

9 HIM entered the gloom at The Goat for a not too hot, but very humid workout! I had worked out several scenarios of how this would all take place and settled in on a plan as Scribbles and I were driving to The Goat! I knew what exercise and how many reps but wasn’t sure on where we would go for each and every set … I just knew that I wanted to sweat and sweat a lot!

The Warmup

10 Gravel Pickers – IC

10 Imperial Walkers – IC

10 second Right over Left/ 10 second Left over Right

The Workout

Lets Mosey to the Upper Parking Lot

50 SSH – 50 LBCs – 5 or 10 Burpees – OYO

Lets Mosey to the Fire Department

45 SSH – 45 Squats – 5/10 Burpees OYO

Lets Mosey up the hill to the Baptist Parking Lot

40 SSH – 40 Bonnie Blairs – 5/10 Burpees – OYO

Sprint to the end of the Parking Lot and walk back to the start 5 times

35 SSH – 35 Merkins – 5/10 Burpees – OYO

Sprint to the end and Walk back  3 times

30 SSH – 30 Freddy Mercurys – 5/10 Burpees – OYO

The Word

Run through John 10:10, The thief has come to steal, kill and destroy; but I have come to give you life and give it to the full!

The enemy has done a great job at stealing, killing and destroying … let’s be the example to the world around us and do a great job of living and living to the full!

The Workout Continued

25 SSH – 25 LBCs – 5/10 Burpees – OYO

Sprint to the end of the Lot and Walk Back

20 SSH – 20 Squats – 5/10 Burpees – OYO

Sprint to the end of the Lot and Walk Back

15 SSH – 15 Bonnie Blairs – 5/10 Burpees

Lets Mosey half way back down Central

10 SSH – 10 Merkins – 5/10 Burpees

Let’s Mosey Back to the Flag

5 SSH – 5 Freddy Mercurys – 5/10 Burpees

Sprint down the Street and Walk it Back for a short round of Mary

The Wrap-Up

Announcements

PT Test, Road Cleanup, Happy Hour at Sammy’s Basement on Friday, Yank and Bunker will be open on Saturday

Prayer Requests

Orangeman Travel, Tesla M, Sandman from Metro Prostate Cancer,  Pillager Family at loss of Grandfather, Cinderella 2.0 Friend with a Stroke

The Pledge – NameORama – The Prayer

The Work

If you’re keeping score at home … we did a few SSH, in fact we did

275 SSH – 75 LBC – 65 Squats – 55 Bonnie Blairs –

45 Merkins – 35 Freddy Mercury’s – 50/100 Burpees based on wether you were a Bat Flipper or not and

2.5 Miles

… as always, what a privilege to lead leaders and push one another to exhaustion! Let’s go be the HIM that this world need and shine light into this dark world!

Doodles Out!

 

 

Slow day at the Ricky Bobby

YHC showed up to Q and the parking lots was still quiet until about 5:27 am until I saw Nutria on his way with the flag and Tesla pulled up.  Clock strcuk 5:30 a.m..

Disclaimer

Pledge

Warm up

15 SSH IC

15 Imperial Walkers IC

10 Gravel Pickers IC

10 Merkins IC

20 LBC OYO

Mosey to the back of the school for some wall work.

2 rds

10 Hook ups

20 Hip Slappers

30 Shoulder taps

It was at this time Roscoe showed up to join us. We headed out of the pits and on to the track for the following work.

We moseyed to the front of the school and back in between the following exercises. (Modefiied option was to fellowship mosey to the end of the parking lot and back)

25 Big Boys

50 Merkins

75 Monkey Humpers

100 LBC

75 Monkey Humpers

50 Merkins

25 Big Boys

Time running low we moseyed/fellowship moseyed back to the flag.  Time for core work for the remaining time.

Tabata

Box Cutter

LBC

Reverse Crunch

Flutter

Finished off with 5 burpees and time.  6:15 am.

Annoucments

Prayer Request

Nameorama

I took us out in prayer.

Thank you for the opportunity to lead. SYITG

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