Some Ran
Some Biked
Get Some
Fitness, Fellowship, Faith
Some Ran
Some Biked
Get Some
Mosey to back parking lot of old middle school where YHC parked car loaded with fun toys for all the PAX.
Warmup
The Thang:
PAX divides into four groups, with each group bringing their coupon to their designated corner. They perform the specified exercises 10 times at each corner before proceeding to the next one. However, before moving on to the next corner, they must bring their coupon to the center for 2 burpees, and then they can proceed to the next corner.
Corner 1
O/H press
Bend over rows
Corner 2
Curls
Squats
Corner 3
Chest Presses
Flutter Kicks
Corner 4
Swings
Tricep ext
Center x2 blockees
Rinse and repeat for as many rounds as possible. I believe we completed about 6-7 rounds.
Mosey to The Yank
COT
Announcements
Prayer request
YHC closed us in prayer
Breaker Breaker
Disclaimer
Warmup
Don Qs
Gravel pickers
SSH
Elbow planks – 60 seconds
Side planks – 30 secs each side
Bridge lifts per leg
Tesla special
Mountain Climbers
Mosey to tennis courts, along the way, stop at Legion Post for the pledge.
Station 1 – 30xToe Taps
Station 2 – L-Drill
Station 3 – Cross-over Jumps x 30
Station 4 – Single Leg Sprinter Jumps x 8 per leg
Station 5 – Side Lunges 10x each side
Station 6 – 40x SSH
Station 7 – Butt Kicks across courts, high knees coming back
Station 8 – suicides had court
Station 9 – Karaoke across court
Station 10 – 5 Burpees
Rinse and repeat until Q calls time
Disclaimer
Maybelline was scheduled to Q this morning, however he wasn’t feeling well and put out on Slack Monday afternoon asking if anyone would take the Q for him. After several hours and no PAX stepping up to lead, what does a good site Q do, he takes the lead. Well, YHC had planned to do some hill repeats as EC Tuesday morning but decided to get a few extra minutes of sleep and incorporate the hills into the workout.
It’s 5:30am and time to put in the work!
Disclaimer
The Pledge
Warmup
The Thang
Mosey down to lower school entrance by Lakewood Drive for some Triple Nickle Hill work
At bottom of hill, 5xSSH, run to top of hill for 5xHRMs, rinse and repeat 5x. That is a long hill!
Mosey back down to the round about in front of school for a round of various called exercises and then up to the school for some more.
Back to shovel flag for COT
Announcements
Prayer requests
YHC closed us in prayer.
Breaker Breaker
We rucked and modified burpees. A little Mary at the end.
Men, never ignore that strong or silent voice in your head that tells you much like Rafiki, “ It is time!” When that sounds in your brainpan or ears telling you it’s been toooo dammmmmmnnnn long since you last led ….. so take up those reins … and giddy up!
Like so many Qs that I’ve led, this entire workout came to me in a flash, I mean it’s so simple, even a mailman can do it!
Arrive early … one truck … a few more will pull in giving us an even 5!
Give disclosure also announcing that for today and today ONLY! We shall not be known as The Labyrinth ….. but Neverland …. More later…
MNC Toy Soldiers Imp walkers and goofballs all IC (10x)
Complete circuit with 10 big boys
Mosey to gates of Martha’s for… 20 oyo big boys and 20 lbcs
Announce that today we honor Turtleman …. And YES !!! before I go any further all you ole fogies who wanna dis me for using the Wednesday Martha’s workout can kiss my apple !! Always remember that there was constant confusion for years as to …” is this Dark night? Is this dark Knight? Is this Martha’s House … is this …… blah blah blah!!! “
We tried to mosey to the maintenance shed ( like Monday) but the cleanup crew came in early for OT ( unlike Monday ) …. Defer to stands for 40 calf raises, 20 heels out calf raises and 20 heels in
Move to concession area …. Look … a flag …pledge!
Dora time !
100 merkins 200 squattos 300 lbcs
After partner up ( I joined a team … so 3 … and 2)
Each partner would bear crawl the concession area ( yep. I remember this royally sucked but had to try it anyway!!)
So next we would lunge ….. nope …. That too sucks …. We have many other leg exercises ahead …. So all remaining trips would be a nur
So…. You guys know what an Indian run is ?? Well!!! Turtleman tried a few times …. Usu unsuccessfully to create a slow turtle crawl and last man would bear crawl to front and slow to “ keep the pace” …. We did this VERY SUCCESSFULLY !!! Excellent job men!! Going down one path
Now for elevens …. But…. Turtleman was always known for big boys … but I remember one day he not only hit us with a question of what is the difference between a big boy and a WW1 but he made us do elevens with WW1 on one side and WW2 on the other!!! That’s what we did
Upon completion I told all of what I most remember of these is that all pax were overusing this and creating a rash just above the buttocks … which Turtleman called “ swamp butt!”
Times closing in …. Last thing I wanna do are suicides …. So I give a distance and we race Pell mell and slowzee after until next suicide finally reaching the last break point in front of gates and I announce jail break!! We have 30seconds !!
It was at this point that Captain Stubing recalled how Turtleman always made workouts fun and JJ recalled those winter workouts under cover of picnic shelters where those who participated would reap the rewards come summer when all the girls would flock to them !!
I passed two final nuggets to the men that to me… Turtleman always is willing to turn a conversation around and ask, “ but how are you …. Or the M … or the 2.0 doing”. And lastly … I’m sure HIPAA and Watts up will concur …. Hands down…. Perhaps the worst person to complete a backblast was …………… Turtleman.
Much thanks to Maybelline for letting me get the Q … the men for letting me lead … and mostly for the Big T …. Who one day at a Downtown workout told me …. “ you know, I think it’s time you lead a Q site!”
Prayers for Clutch’s wife’s cousin Sean ( Shawn?) facing leukemia and Turtleman
And as a final note …. TMan had chosen the name Neverland …. Had added that since we are young at heart and reaching back for our childhood… Neverland!! I thought he had a great thing … until ( was it T Square or Hushpuppy??… or someone else that ….”wasn’t that the name of the place were Michael Jackson ……. “
Iron Pax Challenge might have driven away some of the regulars at The Ricky Bobby. Y’all need to come back, and bring a friend, because the rest of October is going to be worthwhile with an All-Star Q lineup.
Anyway, quality trumped quantity today as Blackout and Kool-Aid showed up ready to work. After a quick warmup of SSH, Hillbilly walkers, and low-slow squats (10xIC) we moseyed to the back parking lot for 2 rounds of Triple Nickel. Before we started, I advised that my shoulder feels messed up, so I wouldn’t call any shoulder exercises, but substitution of any form of Merkin would be acceptable. Here were the Triple Nickels:
– Jump-squats, Nur, Big boys
– Apolo Ohno’s, Carioca, Star crunches
These took a bit of time since we traveled the long way across the parking lot. We moseyed back towards the flag but stopped at a few light poles for mountain climbers. Next we moseyed to the field and “found” a couple soccer balls just asking to be kicked in the goal. Each shot would cost 3 burpees for a goal or 5 burpees for a miss. We each took a shot from about 30 yards away. Kool-Aid and Blackout hit dead center of the net like pros before I hooked it wide left. 11 burpees. Next round, the “pros” shot from 10 yards further away. Blackout nailed it like he has ice in his veins, but Kool-Aid pushed wide right. I found the right form and scored from 30 yards. 11 more burpees. Last round with everyone from 40 yards, we all missed. Enough is enough, so we headed back to the flag for burpees and Mary until it was time. Blackout provided the title quote after Kool-Aid mercilessly called 6-shooters and proceeded to count up to 10 on both sides.
Announcements:
– Half marathon ruck in October, check Slack
– Christmas party Dec 2, check Slack
Prayers for my M traveling tonight, for marriages, and for all facing end-of-life issues for loved ones
Aye!
– Nutria
The title quote is attributed to our esteemed Nant’an (read on for the full context), who was grinding out step-ups when I arrived at Bulldog at 0525.
Today’s beatdown had been planned for one of the weeks in September during the Iron Pax Challenge, but I didn’t get to execute until today. The idea was to bring a few different exercises as a counter-balance to the muscle-misery of IPC. As 0530 struck, the blurry gray streak of Time Frame’s truck squealed into the parking lot. He managed to join the circle right at the end of the customary side-straddle-hops. Next was Imperial walkers, arm circles then on to The Thang, 30 seconds of work 15 seconds transition. Cranked up the Offspring channel and away we went, though Roscoe went his own way back towards the benches.
Round 1: Rotate clockwise through 7 exercises. Most don’t require coupons, but I brought optional 5-lb and 3-lb dumbells for the Nolan Ryans:
– Nolan Ryan (L)
– Heels to Heaven
– Nolan Ryan (R)
– Side plank (L)
– Superman pullups
– Side plank (R)
– Babymakers
Complete 2 cycles, then on to Round 2. I offered the Pax a choice; Time Frame opted for “Legs.”
– Kettlebell swings
– Lunges
– Calf raises
– Goblet squats
Complete 2 cycles, then on to Round 3:
– Kettlebell swings
– Curls
– Tricep extensions
– Dips
We accidentally skipped over the dips at the end of the first round (Q-fail), but then discovered in the second round that tricep extensions followed by dips was poor planning (another Q-fail?). No matter, it was time to go back to Round 1. We completed 2 more cycles of Round 1 plus one cycle of Round 2 until it was time.
Announcements:
– Half marathon ruck in October, check Slack
– Christmas party Dec 2, mark your calendars now! Time Frame expressed personal gratitude for holding this event early in December so he and his M can enjoy both the F3 festivities and their anniversary. Which begs the question – where else would you want to be on your anniversary other than with your M plus 40-50 of your Brothers and their M’s? Just asking… Anyway, Roscoe responded that he and all the Pax appreciate Time Frame’s vocal talent. I won’t spill the beans on which 80s earworm we decided he’s bringing to the mic, but our Nant’an encourages everyone to be there because “It’s going to be lit!”
Prayer requests: Turtleman, Tube’s M, Spiderman’s father-in-law, Time Frame’s aunt
It was a beautiful morning to lead a fine group of HIM’s. I’m privileged to have the opportunity. Thanks brothers!
– Nutria
Disclaimer
Pledge
Warmup
10 SSH IC
RoL LoR
Merkins
R L leg up (quads)
On your 6 – Sandiest V stretch
Mosey down the street
Round 1
Superman pull-ups x 10
CDD’s x 15
Imperial walkers x 20 count both
Squats x 30
Mosey over to a wall for wall work.
Round 2 modify as needed
Hip Slappers x 10 IC
Wall sit 30 seconds
Dirty Hookups x 10 IC
Wall sit 30 seconds
R&R x2
Round 3
Diamonds x 10
Hillbillies x 20 count both
Wide-grip merkins x 10
Obliques x 10,RH and LH
Round 4
Freddie mercs x 20 IC
Moroccans x 25 IC
Flutters x 30 IC
OH press x 35 OYO
Bonus Round
PPM’s to finish (or Mary I guess….🙄)
Mosey back to start
CoT
Announcements
Ruck event this Sunday 8/27?
Convergence Labor Day- 7 am fuse – all other AO’s
Relays -Tuna 200 signup
Other events
Prayers
Norwood
Turtleman
Tigers mom and dad
Anchorman’s father in law
Buckshot
Huckleberry
Breakers M – nothing serious from her fall
Thanks for the opportunity to lead!
Maybelline💋
Disclaimer
Pledge
Warmup
10 SSH IC
RoL LoR
Merkins
R L leg up (quads)
On your 6 – Sandiest V stretch
Mosey down the street
Round 1
Imperial walkers x 20 count both
PPM x 2
2 burpees
PPM x 2
LBC’s x 20
PPM x 2
Mosey over to a wall for wall work.
Round 2
Hip Slappers x 10 IC
Wall sit 30 seconds
Dirty Hookups x 10 IC
Wall sit 30 seconds
Mosey over to parking lot
Round 3 – 11’s
Squats x 10
CDD’s x 1
Round 3
Diamond x 10 IC
PPM x 2
Superman pull-up x 10
PPM x 2
Hillbillies x 20 count both
PPM x 2
Obliques x 10,RH and LH
PPM x 2
Plank for the 6
Mosey back to start
CoT
Announcements
New belt challenge
Annhilation at Folsom on the 5th
F3 dads at Folsom on the 19th
Convergence labor -AO TBD
2nd f lunch pita wheel in Belmont 3rd Wednesday
Prayers
Norwood’s operation postponed – Continued prayers
Clutch’s sons friend, his grandfather had a sudden cardiac event
Turtleman
Huckleberry
Balljoints aunt
Westside’s grandmother
Sarlaac’s mother in-law
Radars sister
Thanks for the opportunity to lead!
Maybelline💋
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