Author: Time Frame (Page 3 of 10)

It’s been a while since I’ve posted.  I’m not proud of it.  I am thankful to Flintstone for asking out of the clear blue sky one day if I would like to pick up a Q at the Sandlot.  Thinking it would be good to have more motivation not to fartsack, todays Q was mine.  Thank you Flintstone.

EZ Rider, Watts Up, and Flintstone come in from an EC ruck.

Skipped the Pledge for the time being due to lack of a flag.

All regulars so no introduction or disclaimer necessary.

Started with some stretching because it is a good idea.

Mosey over to the old Maytag store for some walls of Jerecho.

The building is a square with a parking lot that completely encircles it.

On three of the walls all exercises x 7 each. 7 laps is the goal but in reality until time expires.

Squats

Monkey Humpers

Merkins

Mountain Climbers

Penguins

LBC’s

Heels to Heaven

On the 4th wall 5 burpees

A couple finished, most got 6 laps.

JJ noticed that there was a large American Flag on the front of the gas station across the street.  Good spot JJ.

Pledge

Mosey Back to Pelicans right on time.

Announcements:

Sept 8th – Transvergence.  Multiregional Convergence at Bulldog

Sept 10 – 50 mile relay at 0400 in Dallas

Sept 17th – Skating with Mayor at Kate’s on Franklin

Sept 24th – JJ 5K

Thank you for the warm welcome back.  I am never sorry I posted.  Thanks for the kick in the butt.

Aye from the Prodigal

Timeframe

 

 

Saturday morning was beautiful and slightly cooler than it had been the previous week.  Humidity was down and it was time to get after it.

Breaker Breaker led the warmup with ascending SSH’s and burpees.

Following a nicely Q’d warmup bootcamp and painlab split.

Painlab headed toward the library.  We zombie walked (lung, lung, squat, burpee) down the entrance road to the museum.  Frogger across Garrison.

Mary in from of the library.  LBC’s, heels to heaven, American hammers, flutters.

Karaoke to the lower parking lot in the back of library switching directions half way.

Partner up for the thang.

P1 AMRAP LBC’s while P2 travels any way they choose up both sets of steps and does 5 merkins at top.  Rinse and repeat x4.

P1 AMRAP squats while P2 10 LBC’s at top.  x4

Triple nickel in lower parking lot.  Mountain climbers over here and monkey humpers over there.

On the way back to the flag stop on the hill far side of library for big boys x 10, 20 LBC’s, flutters x 10.

Stop on sidewalk and monkey humper x 20 the traffic o n Garrison.  This was a good laugh.

Frogger back to museum side Garrison.

Stop at wall for wall sit.  Everyone count to 10.  This was roughly a 2 min wall sit.  Good stuff.

100 Calf raises.

Back to start to meet up with bootcamp for LBC’s x 20 DC IC.

Plank for church bells.

It was a true pleasure and it was great to see the guys.

Timeframe

 

The 3 amigos met this morning at the Bulldog for and excellent start to the day.

Nearly a perfect weather situation,  A little on the chilly side which we would come to appreciate in about 15 mins.

Pledge

Warmup with some lite stretching.

Pretty simple routine.

6 exercises in descending order then take a lap around take parking lot.  Start with 20 reps, 19, 18, you get the picture.

Upright rows with kettle bell

Goblet squats with kettle bell

Merkins

Mountain Climbers

LBC’s

Windshield wipers

Take a lap

COT

Prayer

It was great to come out, excellent weather, even better comradery, and an overall great start to the day.

Need to see some of the regulars come back.  Attendance is falling off.

All 3 of us pushed and got stronger.

AYE!!!!!!!!!!!!!!!!

Timeframe

Good Wed morning to the Pax of F3 Gastonia.

It was a surprisingly pleasant morning in spite of the fact that there was a promise of rain by all respectable sources of weather information.   This proved to be just off slightly enough in our favor to clock a meaningful workout with some 2nd F to boot.  Turned out to be perfect.

YHC showed at 5:20 am to Dry Rub getting himself ready for the inevitable beatdown.  Soon there after other PAX posted.

As we were gathering Nutria comes running up with the flag, plants it, and joins the circle for a few pleasant hellos.

Lets get busy!

Pledge:

Warmup:

20S SSH’s DC  IC

Stretch up, left, right, back, and touch your toes.

Mosey to the back parking lot of the school  for the Thang.  On the way around the school YHC was notified of the fact that it is Bouquet’s #36 B-Day.,,,Take note and acknowledge the occasion during the workout.

The Thang:

Partner up by 2’s.  P1 moseys down to the curb (approx 50 yds), tag the curb, and back to flapjack. P2 AMRAP.

Dora:

100 merkins

200 Squats

300 LBC’s

400 Flutters

This took approx 20 mins.

Next YHC called 5 burpees

Then 5 more burpees,

Then move to the light post for 5 more burpees.

And to the next light post for 5 more burpees.

This continued for the next 2 post and on the 3rd post 1 burpee was called for a total of 36.

We all wished Bouquet a happy birthday.

After the celebration we moved to the curb at the front of the school where the posts that hold up the cover for the walkway are conveniently located in proximity to the curb perfectly set up for calf raises.  Almost like the builders had this in mind upon construction of the school.  Sweeeet!

30 calf raises each

parallel

toes in

toes out

20 Squats

20 calf raises each

parallel

toes in

toes out

20 squats

10 calf raises each

parallel

toes in

toes out

20 squats

Next….triple nickel in the parking lot

Bouquet calls dive bombers this side.

Tesla calls Plank Jax over there.

This was a nice addition to the current burn we all had rolling at this point.  Yeah baby!

This was loads of fun.

We all ended up back on the concrete pad near the shovel flag for Mary.

The count is 20.  The requirement is an AB exercise.

as I remember

LBC’s

Obliques

Imperial Walkers

Heels to Heaven

Side plank kicks

Scissor kicks

Plank until time.

TIME

COT

Announcements:

Dr Seuss is heading up an effort to reach out to Kotters.  Please reach out and assist wherever possible.

Prayer

Moleskin:

It was great to meet 2 PAX for the first time.  Nice to meet you J2C and Bouquet.

The regulars, you know who you are, make the whole thing work.  Lets take these FNG’s and make them regulars via unjudgmental support and encouragement.  Make no mistake, this is a ministry,

It was an honest honor to lead this AM.  Happy Birthday Bouquet. I hope everyone had as much fun as I did.   I hope that everyone gets as much added to there day as I do.  Such a blessing and such an honor.

God bless you all.

AYE!!!!!!!!!!!!!!!!!!!!!

Timeframe

 

 

 

 

 

 

It was a 55 degree morning with just a touch of sprinkles in the area.  Nothing to note really.

When YHC showed the guys were gathering and eagerly awaiting this morning’s Thang.

The Thang involved SSH’s,  squats, toy soldiers, merkins, mountain climbers, lbc’s, and some lite moseying.

Great group of guys and an excellent way to start the day.

 

AYE!!!!

Timeframe

Since the opening of The Bulldog there have been a total of 3 Site Q’s.  These have been HIPPA, Voodoo, and myself (Timeframe).  Now beginning in February this list will expand by 1 adding Spiderman as the new Site Q.  He for several reasons is an excellent successor and I am fully confident that the Bulldog is in great hands and well positioned to move forward.

We were blessed with great weather for the final Q of my time as the Site Q with a strong group of PAX that showed.  The idea coming in was to have a simple (not to be mistaken with easy) workout that would keep the PAX together and mumblechatter strong.  The KISS method.  I do believe that this was achieved.

5:30 – Pledge

Some lite stretching to get started.

We did 4 corners.  Much like the Walls of Jericho workout but no building to revolve around.

7 excercises of 7 reps each to be completed at each of the 4 corners.

SSH’s

Toy Soldiers

Squats

Merkins

Mountain Climbers

LBC’s

Windshield Wipers

This was done until around 3 minutes to go.  I think roughly 5 laps around the parking lot.

Circle for Mary.

Orangeman called 6 shooters

Tube called American Hammers

Time

Nameorama

Prayer

It has been an honor to serve for the past year and a half as Site Q of this excellent AO.  The PAX have been excellent and very supportive with volunteering for Q’s and being generally great guys.  Encouraging and helpful at any chance.  I cant say thank you enough.

Next week is Spiderman’s inaugural Q as the new Site Q.  Please come out and support him, sign up for Q’s, and continue being the awesome guys that you are.

AYE!!!!!!!!!!!!!!!!!!!!!!!!!!

Timeframe

 

 

It was cold and dry this morning in the gloom with plenty of stars out.  According to google home it said 26 degrees.  Big change from 2 days ago’s mid 70’s and raining.  It was nice to see the Bulldog most regulars out.  I’m going to call out the Bulldog Kotters on the next backblast (LN, VD, B, H, C for hints to some.  There are more).  You know who you are.  The break is over.  Time to get after it.

We worked out, had some fun, believe it or not got a sweat going, had some fellowship, made some jokes, had some meaningful conversation, and had an excellent start to the day.

Changes to The Bulldog coming soon will announce next Tuesday.

Have an awesome day guys.  Happy New Year.

AYE!!!!!!!!!!!!!!!

Timeframe

34 degrees and clear morning on this Monday morning before Christmas.  An excellent way to prepare for the sugarplums and fruit cake we are all sure to enjoy later this week.

It was really great to see the guys, some have been longer between than others but none the less great to see all.

5:30

Pledge

Relocate to the bank parking lot next door in efforts to not be on the shores of Lake Whoopeegonnagetcha.  Some mumblechatter about the roughness of the parking lot  but we all prevailed in champion fashion.

Some stretching and a few yoga poses were preformed in order to get us warmed and going.

Over to the BOA (yes, another bank) parking lot for the thang.

The theme was the Walls of Jericho.  This consisted of 7 trips around the bank stopping at each of the 4 corners for some exercises.

Corners 1-3 were 7 reps each of 7 different exercises.

SSH

Squats

Plank Jax

Merkins

LBC’s

Heels to Heaven

Windshield Wipers

In turn 4 we did 5 burpees.

All pushed hard, talked some junk, got a sweat going, acted a little stupid, and had a great start to the week.

Arrived back at the flag 2 mins early where Watts Up called approx. 30 IC flutters until time.

Announcements

Sat Jan 1, 7am Convergence at Madoriyama

Prayers

Watts Up’s daughter and family

Stinky Birds friend going through a rough time

Gastone’s friends

 

Thank you for the opportunity.

Merry Christmas

AYE!!!!!!!!!!!!!!!!!!

Timeframe

With 4 HIM’s on board on a very pleasant Veterans Day morning, we all strapped on our rucks and prepared for the impending beatdown.  It was mid 40″s, cool, and clear.  Really a beautiful morning.

Planted the shovel flag and said the pledge.

Headed out of the parking lot at a brisk pace down River Wood stopping at the parking lot of the Dr’s office for

20 Rocky B’s

10 Mike Tysons

20 Step Ups (eat your heart out Whoppee)

After our brief detour we continued to Gastone’s hill and rucked at a brisk pace to the top.

At the top:

25 LBC’s

20 heels to heaven

15 American hammers

10 windshield wipers

5 V ups

Back down the hill, left at the bottom, to the next hill (Plantation Trl).

Bernie Saunders up to the street light.

Continuing up Riverwood back to the Dr Office parking lot for

Triple Nickle-

5 squats

10 calf raises

x 5.

Back at Pelican’s just in time

Prayer

Thank you Castle Rock for stepping up and taking the Site Q.  Thanks PAX for the opportunity to lead and the push.  It is an honor.

 

THANK YOU TO THE VETERANS FOR YOUR SERVICE.

Aye!!!!!!!!!!!!!!!!!!

Timeframe

It was Tuesday Nov 9th and the Pax started to gather at what was promising to be an awe inspiring workout at the Bulldog.  A cool high 30’s and clear morning with Jupiter, the Moon, Saturn, and Venus all in a row and clearly visible from the Bulldog track.

We planted the Flag and said the Pledge.

No FNG’s

No warmup,

The thaang was the SSH’s and LBC’s ladder down by 10’s.  All other exercises stay constant.

60 SSH’s

60 LBC’s

20 squats

20 monkey humpers

20 merkins

20 plank jax

20 mountain climbers

20 American hammers

20 flutters

20 Freddie Mercury’s

Finished just in time.

Walk a lap around the flower bed island.  This was originally planned to be walk down to the concrete pad beside the loading dock.  Q fail the this was not properly scouted and had an overwhelming odor from the trash dumpsters that deemed the location uninhabitable.  It was Omaha’d to walking around the island in the parking lot where all we had to deal with was 5 sweaty dudes.

Prayers;

Tube’s aunt started chemo and radiation this week

Announcements:

Blood Drive Nov 11

Chad 1000 Nov 11 – Bulldog

It was an honor.  Thanks for the push guys.

AYE!!!!!!!!!!!!!!

Timeframe