Fitness, Fellowship, Faith

Author: wirenut (Page 1 of 10)

53

Roscoe needed a little help with his Downtown Q today so I said I got you and started concocting a beatdown accordingly. Then I heard it was someone’s B-Day today so I immediately changed those plans accordingly. Well wouldn’t you know it the B-Day boy didn’t even show. I hope there’s a dang good B-Day reason behind that. That being said we hit up several 5/3 sets and several 50/3 sets throughout all of my favorite Downtown spots. We started things off with the pledge and got started with the warmup. After that we got to the working on our 5/3 and 50/3 sets. The first 5/3 sets included a few rounds of Jump Squats/Pull-ups followed by several rounds of Mike Tysons/Burpees down Main St. Then into the parking deck we went. Once in the parking deck the 50/3 rounds started level one was LBCs/Burpees. Level 2 was Merkins/Burpees. Level 3 was Mountain Climbers/Burpees. Level 4 was Flutters/Burpees. Level 5 was Hillbillies/Burpees. Level 6 was Walking Lunges/Burpees. Once finished at the top we ran it back the same way on our way back to the bottom with Mike Tysons in place of the Burpees. On the way back to the flag we stopped for more rounds 5/3 – Mike Tysons/Burpees. We also got in a few 53 Second wall sits in there to pay homage to the 53 seconds of pure B-Day delight I’d imagined he had and was the real reason he wasn’t here today as the 53 seconds now takes 53 hrs. of full recovery at that age. Now we’re finally finished all of the 53 workout. Hope everyone enjoyed it. See y’all at the next one.

COT

Prayers: Blart (Hurt Back), My Family, Hall Family, Turtleman, Anchorman, Huckleberry

 

Ultimate Football and some Scraps

Well I finally talked my boy into coming to a workout. Like his dad mornings aren’t really his thing. However when I told him my plans for this afternoon’s workout his natural competitive spirit kicked in. That and an opportunity to show me up and talk a little smack to me while doing so. (I don’t have a clue where he gets that from) Since we had an FNG I attempted a proper disclaimer. We then got in a very quick warmup and headed to the small soccer field which was being used so we quickly diverted to one half of one of the larger soccer fields. We picked teams and were quickly getting after it. Team Freight vs Team Wiki was quickly one sided but eventually became a little closer. In the end I’ll say the quick start and steady play from Team Freight was too much for us on Team Wiki to overcome. We ran a little over but managed to get back quickly enough to get Jake named and a quick COT. I will have to admit a huge Q Failure as I forgot to get the Pledge as I usually get that in early right after the warmup sorry about that guys. All in all it was a good time and thanks for showing. We named our FNG Scraps since the guys in attendance said it looked like all I allowed him to eat was the scraps at the end of my meals. It was either that Bol Bol, Manute, Stick, etc…y’all should get the point.

On a serious note Blart went down with a bad back spasm. So y’all be thinking about him as it looked very painful.

Prayers: Hall Family, Gavel and his family, My mom, Huck, Turtle Man

Praise: Huck, Broke’s daughter, God for all our many blessings

 

Full Court Pressure

It was a nice and clear morning at The GOAT. We had a good crowd. It was a great morning for a workout on the Basketball Court. So that is what we did. I started off with a quick disclaimer and the Pledge. Some of the PAX decided they wanted no part of my workout and decided to Run/Ruck at this point. Those who were so inclined to stay then got to work with a good warmup before moseying off towards Riverside Park stopping at multiple locations along the way to perform 10 Merkins and 20 Squats each time. Once at the basketball court we ran through a sideline to sideline workout that went like this. With everyone lined up on one sideline we performed 50 reps of each: Merkins, Squats, and LBCs. We then ran to the opposite sideline and did 1 Burpee. We rinsed and repeated cutting the reps on the starting side to 40 and doing 2 Burpees on the opposite side then 30/3, 20/4, and finishing up with 10/5. We finished this pretty quickly so we had time for a round of Triple Nickel with Bonnie Blairs on one side Mike Tysons on the other. All done at the basketball court we then headed back stopping again for Merkins and Squats at various stopping points along the way. Once back at the flag we had just enough time to get in a few partner sets of sprints and core work. I’ll tell you that hill in the parking lot is sneaky but we made it through. Thanks as always for the hard work and push today men.

TIME

COT

Coffeerama at Floyd and Blackies

20 to 10

Came out here to Folsom this morning with huge plans for a 20 to 1 block beat down for the ages. Well I way overthought and overloaded it. We did my standard warm up before heading to Ye Ol’ Folsom Block Pile. Along the way we stopped at each light pole for 10 Merkins and 20 Squats. Once at the Blocks we started a de-escalator style WOD that consisted of Shoulder Presses, Bentover Rows, Squats, and HR Merkins. Once finished with each circuit we ran to the end of the drive way and did some Burpees before returning to start the next round. As I said before I had hopes of this being a 20 to 1 circuit but we only made it to the round of 10 before we ran out of time. We still had a great workout with some pretty good fellowship to go along with it.

COT

Pledge

Prayers: The Hall Family, Huckleberry, Turtleman, Anchorman, Teacher at Stewart Cramer, Bed Pan’s Step Dad

The Old School OG

There was 2 of us at Old School this morning. It was myself and The Old School OG himself Freight. We got in some good hard work and fellowship this morning. There was a lot of Merkins and Squats along the way to Carr Elementary were we got in several rounds of Pull-ups paired with a lot more Merkins and Squats. We followed up with a quick round of 4 corners that consisted mostly of core work before we headed back towards the Old School parking lot for some fun with Sandbags. We got in several rounds of various carries, presses, deadlifts, etc… We finished things off with a Burpee to Deadlift complex that was totally uncalled for, unnecessary, but very effective.

TIME

Announcements – 4/13 Convergence at Community Foundation Race – Speed For Need Pushers needed for Community Foundation Race see Purple Haze

Prayers – Hall Family, Turtleman, Huckleberry, Anchorman and many more I am failing to remember.

PPL and A Lot of Recovery Work

Body is aching and tired but that’s no excuse I said I’d Q this morning so here I am. Started with The Pledge. We then did a lengthy real warmup before heading out to the park to get in some strength and conditioning along with lots of recovery work between rounds. This was a Push, Pull, Legs Style workout. There were Pull-ups. There were several variations of Merkins and Squats. Hell we even got in several rounds of running and core work before heading back to Pelicans to finish everything up with a few rounds of sprints.

Finished up with Announcements, Prayers and Praises

Thanks all who showed

 

No DRP for Blart Today

It was 0625. Everyone was slowly pulling into the parking lot. There’s no sign of former site Q Blart at this point. As I get out Freight approached me and said he thought somebody must’ve stole my truck cause there was no way in hell he thought I was here early. Well I was. Still no Blart. 0630 hits and still no Blart. And just like a covey of quail everyone is off most in the same general direction with a few strays doing their own things. 0715 we’re all arriving back for the Pledge and COT. Where the hell is Blart? Oh well he must’ve take his Little Blue Pills instead. I guess the Site Q Curse is real.

Pledge, Announcements, Praises, and Prayers

Most headed in for coffee and discussion about what the DRP means to us and if we knew of anyone in sports, entertainment, business or politics that exemplified F3’s meaning of the DRP. It was tough but we did come up with a few examples. That’s a shame when you think about it but that’s the world we’re living in right now. All the more reason to keep doing what we’re doing men. Let’s keep pushing the rock and fighting the false narratives this world would have us believe to be truth. Now take your DRP and get after it.

2 Q Tuesday Rd. 2

2nd Q today. This wasn’t planned it just happened. Freight posted a couple of days back that he needed someone to step up and take his Midoriama Q today. I said what the heck I can take it. I got in enough cardio this AM so this afternoon we’re going to grind.

Warmup was pretty much nonexistent. We did 5 SSHs in cadence then grabbed the blocks and carefully slow moseyed over to the small soccer field.

Once everyone convened there we lined up and made our way across the field by means Murder Bunnies. We did 5 Murder Bunnies and 5 Block Thrusters until we were all at the other sideline.  At this point there’s some chirping starting to happen which is great. It was something like Murder Bunnies are stupid and should only be utilized during IPC. Well I agree with most of that statement that’s why we’re not doing any more of them today. We did however continue to use the blocks much to just about everyone’s disapproval. We continued to utilize the field for Rifle Caries between rounds. Each round consisted of 4 movements. They were Curls, Shoulder Presses, Bent Over Rows, and Squats. We started with a good even number of reps which was 50 each then as mentioned before Rifle Carried across the field and did the work again but we dropped the reps by 10 each time we crossed the field until we were at ten for the final round. Defib rolled through this way to quickly and made it look too easy. On the other hand I found a workout that Seuss didn’t give 2 craps about being in the front for. I’ll take that as a win. In all seriousness I thought this would have taken the entire time but these overachievers blasted right through it. Good job men your reward will be more block work. We carried the blocks back towards their hiding spot and they made it oh so close when I stopped everyone and we partnered up for a few rounds of I go you go work 1 man does 10 reps while the other rests. The work was Blockies and WW3s. After 2 rounds of each it was finally time.

Pledge, Prayers

Bye

 

 

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