Month: June 2023 (Page 7 of 10)

The clock struck 7:00 a.m..  We moseyed down to the pavilion in the park to warm up.

Warmup:

15 SSH IC

15 Imperial Walkers IC

10 Merkins IC

10 Lunges IC count 1 leg

We then moseyed up the path to the picnic table shelter.  Here we did 3 sets of the following exercises before moseying down the path and back up to repeat exercises.

10, 15, 20 of

Step Ups

Durkins

Glute Bridge.

Moseyed around the track where the future of FIA women were gathering to start their workout.  Stopped at the side walk behind the old middle school.  There we did the following mixture of exercises, each for 1 minute.

Jump Twist on the curb

Shoulder Tap, Merkin to Downward Dog

Broad Jump Twist

Push up alternating toe touch

Next up we did 2 rounds of 1 minute Wall Sit and Plank.

Moseyed to the front of the middle school where we used the side walk to do the following excercise at opposite corners

Corner 1 30 SSH, 20 Squats, 10 Merkins

Corner 2  30 Mtn Climbers, 20 Lunges, 10 Merkins

Corner 3 30 Monkey Humpers, 20 Slow Flutters, 10 Merkins

Corner 4 30 Freddie Mercuries, 20 Plank Jacks, 10 Merkins

With that work finished we moved on to Jack Webbs.  Once complete we moved on to same format as Jack Webbs, but with Squats and pulsing Squats.  Time running low we moseyed back to The Yank and finished with rounds of Mary. 8:00 a.m.

Pledge

Annoucements and Prayer Request

I took us out with a prayer.

We named our FNG.  Welcome Objection.

Thank you for the opportunity to lead. SYITG

Flintstone has really been putting us through the ringer so far this year and we all appreciate it. 5 PAX joined YHC for the classic PT test, 1 came and walked due to his rehab, and we had one from F3 Mebane show not knowing what he was about to get into. It was great to see Norwood and get an update from him, keep the prayers coming for him and his family.

Mosey to shelter for warmup stretches.

Mosey to track to start the test. Everyone finished and we had time for some Mary. We all know where we go from here so get right and we will do this again in the fall.

Pledge

Announcements:

Dads workout at the Yank 6-17 at 0700
Lunch June 21 at noon Logan’s
July 4th bootcamp at the Yank Tesla Q 0700

Prayers:
Norwood surgery in July
Gator moving to GA
Sargento doctor appointment Wednesday, hope to get cleared

YHC prayed us out.

When Whoopee asked me to take over as Site Q of the famed GasHouse, it did not take long to HC. However, when not out of town, I tend to feel obligated to be there, whether I’m leading the workout or not. Any of you old Site Q’s feel that way? Other than the Q vs. Q challenge, I’ve been present each Saturday that I was in town. When filling the June Q list, I noticed Wirenut had an opening on June 10th. I recall last year he and Whoopee did a Q swap, so #repeat. It had been a minute since my last Old School Q. I do recall the beer workout being deployed. But Leppard’s trying to get cured off the White Claws these days so better not tempt him too much. The idea that kept coming back was the Weinke Freight used in his Q vs. Q. It was a good plan. It had a great mix of block work and running. So, my opponent that day likes to pay homage to F3 men with his WODs. While this grouping of exercises have nothing to do with his name but the inspiration certainly does. Let me spread my seasoning on it a bit and I give you “The Freight.”

Warm-up: all IC x 10: Seal Jacks, Imperial Walkers, Side to Side Lunge, Gravel Pickers, Arrows, MNCs

Grab a block and walk over to the street side of the paved asphalt. The workout has a start, middle, and end. There would be various ways of travel between the 3 segments.

1. 10 burpees; murder bunny to middle cone, run to other side – 10 more burpees
2. Run to middle for 10 hop overs, return to start
3. 20 Turtle crunches, run to middle for 10 hop overs, murder bunny to track
4. 20 OH Press, Murder Bunny to middle, bear crawl to start, 10 CDDs
5. Run across the field, take a full lap around the track
6. 20 Heels 2 Heaven, run w/ block, 10 blockees, run w/ block, 20 SSH
7. 10 Curls, OH Block Carry, drop block, run, 10 HR merkins
8. 15 jump squats, run, grab block – lunge walk to other side, 15 jump squats (legs were shot by now)
9. OH block carry to middle, 20 derkins, leave block, run, 20 merkins
10. Take a full lap around the track, broad jump to middle, 20 rocky balboas, murder bunny, 10 hammers and 10 big boys
11. NUR across to other side, 20 Imperial Walkers
12. 10 Mike Tysons, run to middle, 10 Parker Peter, run, 15 block curls
13. 10 Thrusters, run w/ block to other side, 10 block pull overs
14. 20 Penguin crunch, run to other side, 20 Turtle Crunch
15. Take a half lap around the track, murder bunny to the middle, 20 dips, crab walk, 20 Genie Knee to Elbow
16. 20 OH presses, carry block to other side, 20 skull crushers
17. Run a full lap; murder bunny to the middle, carry block to other side – >> END

COT: Prayers for Gumby’s family, Ratchet (Jackson Hall), Norwood, Anchor Man’s Sister in Law procedure. Announcements for 3rd F Lunch 6/21 at Logans, 7/4 TFY – 0700 – 0745 workout, then reading of Declaration of Independence.

Notes: Flintstone organized the Lightening EC at 0600 which many of the PAX completed. That took a bit of wind out of the sails, especially the First F Q.  Just remember, extra credit is extra. It’s not the Q’s fault to make your second workout easier. Always good to test yourself, but be prepared. I was happy with today’s workout. Block work is always a tough one but add in the running and keep the pace going, the heart rate remains elevated. The chatter wasn’t too bad today but notably some of the louder voices were missing, so that made it easier on the old Q. The Q swap was as good as expected so I could get to a different AO and be around the NOGA crowd – especially to get Timeout afterwards.

Thanks for the opportunity to lead,

Short Sale

Wirenut led warm up …. Train … u know the drill … tried to “quickly” assemble pain Labbers to show boot camp what they’d miss by delivering some IC monkey humpers …. Too bad no Short Sale or Whoopee …
Mosey to circle lead more warm ups and then discuss idea for todays beat down …. Assembled toys different kettlebells 25/45 jump rope slam ball dumbbell’s 5/8 set of weights …. Choose your poison or choose an an ab exercise …. Timer to be 2 sand buckets or a rope sled attached to heavy tire …. Truck down path and around stone monument ….
Intermission a la Rudolph climb steps lunge top side lunge next 2 in opposing directions beat crawl and crab walk last 2
Intermission 1.5 mosey to my truck for coupons 20 curls 20 overhead press then 15 now 10 what to finish ? 6 sounds right
Back to program … continue all for / more cycles
Finish few ab exercises after returning supplies to truck …. Music by CCR …. Celebrating Fogerty finally obtaining ownership of his music catalog earlier this year … prayers for Time Frame ( broken toe) Wirenut loss of father ( first wedding anniversary and birthday since loss ) Tube friend battling cancer

Good morning Down Town. I took this thang on last minute notice and I mean last minute of last night. That’s ok Maybelline you had to get your beauty sleep befor the trail run I get it. We got a good crowd let’s go get it.

Pledge – Disclaimer – Warmup – Go

The Thang

We moseyed over to the end of the parking lot where the flower pots and the Down Town Torture Rack for a little Triple Nickel with some Pull-ups and Step-ups. Next we did a 5×10 of Hanging Leg Raises and Incline Merkins.

Well that’s done we’re heading over to the Parking Deck of Death where we ran a Rack-’em Stack-‘em that consisted of Burpees, Lunges, Merkins, Squats, and LBCs.

Running short on time and lungs we’re heading back to the Rotary Pavilion. It’s time for the COT when a train comes by so we all finished up with 5 Burpees said the pledge and peace we’re outta here.

COT

Praises

Prayers

1 walked 2 rucked and 4 ran on a nice cool morning.

Good to see Mayor out pushing through and doing what he can to keep mobile.

Gavel has no quit and Kept Bos on track this morning.

Anchorman and Seuss had another weighted run that the call rucking. LOL

Termite putting in solid work as well.

Good to see you all this morning.

Good job men!!

SYITG