Author: Norwood (Page 3 of 3)

Ten pax showed up in the gloom for another Norwood beatdown.  There was one re-born FNG who had only posted once it was a year ago.  So a disclaimer was given letting him know I’m an idiot.

Warmup:
– 15 SSH IC
– 15 goofballs IC
– 15 imperial walkers IC

We moseyed up to the track behind Belmont Middle.  I wanted to do a workout to help prep everyone for the Belmont 5k next weekend.  So I had a variation of mile repeats.  We would do four laps, on each lap we would accelerate on the home straight, jog both turns and then do a different exercise on the back straight.  Lap one we did crab walks, lap two was lunges, lap three was bear crawls and lap four was zombie walk.  Plank for the six.

After the first mile we had a count off.  Still had the same ten we started with.  Then we had five exercise to do over the next five minutes.  If you finish the reps early, you had a break until the start of the next minute.  The exercises were:

• 10 burpees
• 20 monkey humpers
• 10 merkins
• 20 jump squats
• 10 CDDs

Then another mile repeat with the same exercises.  Another count off and we still had all ten.  Then we did another five minute segment with the following exercises:

• 20 single leg squats – left leg
• 10 derkins
• 20 single leg squats – right leg
• 10 werkins
• 20 squats

Keash and Shad Rap did their best siamese twin impression during the single leg squats.

We didn’t have enough time to complete another mile, so we just did two laps with the pax picking the exercise of their choice on the back straight.

Then came my favorite part of the beatdown.  I knew my good friend Tool Time would be there so I wanted to come up with a unique name for this part of my workout.  I came up with an original name of for this portion – Core Time with Norwood.  Queash quickly renamed it to Corewood.  We did the following exercises for 60 seconds AMRAP with 30 seconds of rest in between:

• Crunch frogs
• Protractors – 180 degrees was the most common
• LBCs
• WW II situps
• Pretzel crunch
• Flutter kicks
• American hammers

Tool Time said you needed to go all the way down on the american hammers.  Wheezy pointed out that is something Tool Time seems to be good at.

We then moseyed back to the flag for the pledge.  I was a little disappointed we ran out of time and didn’t get to do the wind sprint portion to simulate the end of the 5k.  Maybe next Q.

Announcements:

– Belmont 5k next weekend
– Tuna 200 in October
– Speed For Need donations

Prayer requests:

• Our brothers doing the MudRun

COT

Thanks guys…had a blast like always!

With the Nomads going out of state for a workout, it left The Fighting Yank Q-less on Saturday.  After dozens of phone calls, texts and emails from Sargento begging me to Q this weekend, I finally relented and agreed.

YHC wasn’t sure what I was going to do for a beatdown.  The night before, while celebrating Cinco de Mayo at Tiny Tank’s house, I revealed my rough draft for my Q.  Tiny Tank basically asked if I was insane and Wheezy said something just came up and he wasn’t going to be able to make it the next morning, as he cracked another cold adult beverage.  So I decided to make a couple of adjustments.

As the men were arriving at The Fighting Yank, Keesh asked if I planned on dabbing this morning.  YHC told him there were no burpees on my weinke.  Quish seemed happy and said he wasn’t going to grab his gloves then.

When 0700 hit, there was a quick disclaimer about me being an idiot and then we moseyed.  No time for a warmup, or at least I wasn’t sure if there would be time, so I opted against it.

We moseyed to the hill by Hawthorne for a triple nickel (the rough draft was 11s). We did lunges at the bottom and monkey humpers at the top.

We then moseyed to the front of Belmont Middle.  On the mosey Tiny Tank took off ahead saying he had to empty his tiny tank.  Don’t worry, he assured us he washed his hands.

We got to the front of the school and when I pulled out my weinke I saw something I didn’t realize was there.  Which isn’t the first time this has happened to me.  But, this time at least it was just burpees.  Edison essentially called me a liar.  And I couldn’t disagree with him.  I am a liar.

We did station work in a figure 8 formation around the sidewalks.  10 merkins, 10 werkins, 10 derkins, 10 moroccan nightclubs, 10 dips, 10 werkins, 10 derkins and 5 burpees.  Rinse and repeat two more times.  Then we began a fellowship mosey to the back of the school.

Since we were moving along quicker than I anticipated and I opted against a warmup, YHC threw in an impromptu wall sit on the back of the school.  There was some mumble chatter about us already doing the legs portion of the workout.  YHC quickly reminded everyone that Sargento hand picked me, not them, to Q this beatdown.

We continued the rest of our mosey to the track for an ab version of Dora 1-2-3.  100 leg throws, 200 LBCs and 300 flutter kicks.  We partnered-up.  Since we had an odd number, Top Hat took one for the team and opted to go it alone.  So that everyone finished together, a few of the Pax did an extra 50 flutter kicks OYO.

Slow mosey back to where we started.  During which Qeesh was sure to show YHC his hands and claim the calluses from the burpees could put him out of work for days and it was my fault because YHC told him he wouldn’t need gloves.

Pledge.

Announcements:
– Mudrun in a couple of weeks.
– Tuna 200 in October. Seven have signed up, looking for at least five more and the possibility of another team.

Prayer Requests:
– All of the pax who haven’t posted in a while and those that are on IR.

Top Hat lead us in a COT.

Thanks guys, I had a blast leading!

Even with the fartsackers and the 5Kers we had 8 strong pax show up in the gloom this morning.  There was an FNG, Gilligan’s neighbor whom he had been EHing for quite some time now, so a full disclaimer was given.

We started with a warm-up of side straddle hops, imperial walkers and goofballs.  All done IC.  YHC has did better with counting, but there is still room for improvement.

We moseyed to the track by the middle school to start The Thang.  In honor of the new baseball season, YHC decided to do a baseball-themed workout.  Bases (ok, they were my four-year-olds wiffle balls) were already in place making a baseball diamond on the infield.  We counted off by fours and started at the corresponding base.  The pax starting at home had to do 12 burpees, then run to first. The pax at first were doing squats and were relieved once the pax from home got to first. The pax from first would run to second and relieve the pax at second who were doing mericans.  The pax at second would run to third to relieve the pax at third that were doing LBCs.  The pax from third would run home and do 12 burpees.  Once everyone had completed the rotation we took a slow mosey around the track.  At the end of the lap I had a baseball trivia question.  Tool Time would have rather had hockey trivia questions.

Rinse and repeat three more times.  Except on the last rotation we changed the exercises to Nolan Ryan’s (to keep with the baseball theme) at first and third and Makhtar N’Diayes at second.  Makhtar N’Diayes, named after the former UNC bball player, in honor of their National Championship last week.

We then started a ladder workout starting with squat holds.  Exercise for 30 seconds, rest for 30 seconds.  Exercise for 40 seconds, rest for 40 seconds.  Exercise for 50 seconds, rest for 50 seconds.  Exercise for 60 seconds rest for 60 seconds.

Rinse and repeat with crunchy frogs and plank jacks.

With each rest session YHC asked a new baseball trivia question.  Flush pretty much got all of them right.  And we found out about Tool Time’s fascination with Wendy Peffercorn from the movie The Sandlot.

Slow mosey back to where we started.

Pledge

Announcements:
Tool Time let us know there was a 5K in Gastonia in about an hour we should all attend.

Prayer Requests:
Pockets
Slim Shady’s (FNG) M’s grandma

It was an honor leading you men!

15 Pax arrived at the Fighting Yank to experience my VQ.  Shad Rap brought an FNG, his brave 2.0.  Disclaimer was given and it was made clear to the FNG he was an idiot for following me.

Warm Up:

• SSH x 25 IC
• Imperial Walkers x 17 IC
• Flutter Kicks x 15 IC

Counting was a struggle for me this morning, and the Pax pointed that out.

The Thang:

Slow mosey up to the track behind the middle school.  YHC explained my first F3 workout was Qed by Keesh.  Quishe did a workout called The Dab.  Ironically enough, Keash was there this morning to experience that workout once again. YHC did a slight variation of Qeesh’s Dab workout.

YHC announced we would do 10 burpees in a minute, then 25 Mericans in a minute, 10 more burpees in a minute, then 40 Monkey Humpers in a minute and lastly 10 more burpees in a minute.  If you finished early, as Tiny Tank typically does, you had a rest until the next exercise.  YHC said to Omaha when necessary.  Mayor and Tool Time almost instantly were calling for an Omaha, but Dolph started salivating when he heard about the number of burpees we were going to do.

Each set was followed with a slow mosey around the track.

Rinse and Repeat 3 more times.

Countoffs were clearly not a strong point of the Pax.

We picked a partner and started a Dora 1-2-3 with an extra exercise to start.  Fifty Leg Throws, 100 Mericans, 200 LBC’s and 300 Squats.  Baggy shorts and no leggings was not the optimal attire for Qeash’s partner, Flush, during the Leg Throws.

After the Leg Throws Pax 1 would start on the Mericans while Pax 2 would Bear Crawl out and Lunge back.

Mosey back to the flag.

Pledge

Prayer Request’s:

• Shad Rap’s mother-in-law
• Wheezy’s mother-in-law (“safe travels”)
• Becky Waters – hit by a drunk driver

Eight Pax then went to Cherubs for a little bit of breakfast goodness.  At breakfast we learned Mayor is a big North Carolina State baseball fan and Wheezy is a liver mush connoisseur.

Thanks to all the Pax that showed up to experience my VQ!