Fitness, Fellowship, Faith
11 Men showed for some Ultimate Frisbee at Midoriyama. Competitive game but in the end Team Montross won. Q made the call about 6:05 that next score wins and we pulled it out. Sorry Team Blart yall put up a good fight.
Good to be back at Midoriyama, I really miss these guys. Really wish Freight and Leppard could have been there. Its always entertaining to see Freight foul Leppard so blatantly. Track season will be over soon and hope to become a Midoriyama regular once again.
During Leppard’s Q Tuesday the two old geezers lamented on getting old and always being sore. Pair of bad hips. I’ve named mine Taylor Swift since my quad muscle and my femur had that bad breakup at the 2022 P200. It’s a song of which the pain never goes away.
Any dang way, enough belly aching and bitching on to this backblast.
It’s pissing down rain like a cow on a flat rock.
Drive up, tell all to go to the shelter by the playground. Slaw was good enough to start the warmup while YHC changed clothes and check to see if anyone else was stupid enough to post at the usual spot.
Will Smiths. Hand slapper things. 20 IC.
Merkins 10 IC.
Discuss a dumb exercise for comment. Saw a bone skinny fitness influencer chick do this on you tube, facebook, tik tok or something like that. 1 kg weight squeezed between back of hands, arms out front hold for 60 seconds. Then on belly, hold six inches for 60 seconds in superman pose. On back and do hands outstretched above head and hold.
At least 5 rounds of 100 single count of cherry pickers, droppers, overhead claps, MNC.
Due to the rash of soccer arms in region, here’s my cure:
(Dumb thought if we duct tape Mayor and Sargento together Siamese twin style could we get a proper form merkin using just their good arms?)
Incline merkins 5 rounds of 10 IC.
Mountain climbers One round of 20 IC.
Hop on tables because it’s pouring rain.
At least 5 rounds of 25 IC LBC, pretzel, Freddy Mercurys & flutters.
Couple rounds of various numbers of low slow squats & calf raisers.
Two rounds of 10 burpees back to back.
Announcements:
Convergence Saturday at Midoriyama 0700.
Blart 5k at Common Ground Stanley 1800 Friday.
Prayers:
Happy Trees mom praise report on aneurysm
Huck
Slaw mom
Sargento
Mayor
Had some round table style discussion about Whetstone and Shieldlock.
Discussed depression and suicide.
This issue has affected my family this week as my wife’s niece’s husband committed suicide Sunday evening.
If you are having an issue, please reach out to talk to someone. We are here to help.
YHC took us out.
This was my first time Q’ing at Folsom, I appriecate the push from Gearwrench to branch out and lead workouts in other places. Started the workout with a warm up.
Warmup: 15x HillBillies; 15x Gravel Pickers
Moseyed to the tennis courts for some Killer B’s:
Killer B’s are Bear Crawl, Broad Jump, and Burpees. PAX Bear crawl roughly 100ft or distance specified by Q, then Broad jump back to start, every 5 broad jumps, PAX performs 3 Burpees. Specified # of Sets or timed AMRAP works well.
Moseyed down to the stage and lined up along the wall for some Donkey Kick-off!!!
Find the nearest wall and do 5 donkey kicks. On the 5th donkey kick hold feet to the wall for 5 seconds. Then up the number to 10 donkey kicks and 10 second hold. Continue adding by 5’s until the PAX is dead donkey tired. Repeat this workout, except do Jump Squats and hold on the 5th Jump Squat in the Al Gore position.
Moseyed to another parking lot.
Q-Sprints: Group performs a exercise called out by the Q, AMRAP. When the Q yells out “GO”, everyone sprints to the other end of the parking lot. Then slow mosey back to the start. Rinse and repeat. Exercises listed below:
The storm started brewing, so we had to run for cover. We made it to one of the shelters, and continued our workout.
Lazy Doras: Partner up. Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. Here’s the catch…no running. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.
Finished up the workout with some Dip, Derkins, and Step ups
COT
Only had four at Mt. Hollywood.
Warmup: 15xSSH; 15x Hillbillies
Moseyed to the Church parking lot.
Black Jacks: Start on the sideline of a football field. Perform 1 Merkin – run to other sideline – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat until you do 20 Merkins and 1 LBC, running between the sidelines. Always adds up to 21 – BLACK JACK!
Moseyed to the Truist Bank parking lot.
B.O.M.B.S: Similar to Dora 1-2-3 but more exercises. Partner up. Pax 1 does exercise while Pax 2 runs to the other end of the (insert your destination). Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.
Moseyed back to the Middle School Parking Lot.
COT
Disclaimer
Pledge
Warmup
10 SSH IC
RoL LoR
Don Q’s
R L leg up (quads)
Mosey around lot
Round 1
4-corners all workouts 1x
Mike Tyson’s x 10
Squats x 10
SM pull ups x 10
Hillbillies x 20
Mosey over to a wall for wall work.
Wall work
Hip Slappers x 10 IC
Wall sit 30 seconds
Dirty Hookups x 10 IC
Wall sit 30 seconds
R&R 2x
Mosey around lot and back to spaces in the middle
Round 2
2x PPM’s every parking space up(merkin to modify)
Plank for the 6 at the end.
Reverse direction Bear crawl 6 parking spaces. Lunge walk 6 spaces, bear crawl the rest
Al gore for 6
Round 3
4-corners all workouts 1x
Flutter kicks x 20 count RH
Peter Parker merkins x 10 count both
Imperial walkers x 20 count both
Obliques x 10,RH and LH
Mosey around lot between sets R&R 3x
Round 4- 11’s
CDD’s
Squats
Finished up with Mary
CoT
Convergence April 29th mudoryqma 7 am.
My Holly 5k Saturday 4/29 $20 signup
Time laps – Sunday trail runs
Saturday Belmont 5k park at bunker
CAM volunteer opportunity Post office on New hope rd- may 13th afternoon 2-7
Talk to Flintstone.
Prayers
Radars sister- good scan
Huckleberry
Virus – 2.0 had heart valve replaced, everything going well.
Sargento having surgery 4/24?
Mayor recovering from surgery
Freon’s M surgery for broken arm went well
Thanks for the opportunity to lead!
Maybe it’s Maybelline 💋
As with any great saga, there were many loose ends that needed to be tied up before the season finale of The Halfpipe.
The answers to these questions and many more revealed between the immutable peaks of the mighty Halfpipe.
Work was done.
Pause for COT
Announcements – Convergence this weekend
Prayer Requests – Healing for Mayor and Sargento
Prayer to take us out.
The Halfpipe existed before YHC and will exist after YHC is gone. It was incorporated as an AO to encourage others to train for race season, and for that reason, the formality of a weekly Q and COT will be paused until later in the year. However, don’t let that deter you from taking on the challenge the majestic hills provide. If you show up between 0515 and 0600 on a random Tuesday, you may still find an HRB or two in the gloom traversing the pavement, trying to HTFU.
Warm-Up
THE THANG———————-
BOMBS & BLIMPs on the Track
3-man Relay: Hard-run, Makhtar N’Diayes, SSHs
Mary
Time!
COT———————–
ANNOUNCEMENTS
5k – Yank, park at bunker
Converge midoryoma 7sm
Golf tourney / buckshot
Time Laps – WWC
Warlock ymca – pledge to plunge sat
Strokes – Chest pain, left side pain, don’t refuse ambulance,
5k – common ground
Goat island games – may 6 – 5k, 10k
THOUGHTS & PRAYERS
Radar – sister
Virus 2.0 surgery heart
Ratchet 2.0 chemo
Always grateful
Orangeman traveled
Jane Fonda – recovery
Prom season – safety
Freon wife surgery – recovering
Mayor – surgery
Sargento – surgery
-Bubba Sparxxx
5:30 hits and we have 7 PAX ready for a beating from the great north, land of beards and trucks (that’s Folsom for you city slickers).
The Warm up:
SSH IC x 3 (that’s enough, lets’ get to work)
The Thang:
Using light poles, 10 stops were in place from the COT location.
The Work:
Grab a coupon out of YHC’s truck and head to first light pole. Do 10 kettle bell swings with block, run to the next light pole for 10 shoulder taps. Run back to block and riffle carry to next light pole. Repeat for all 10 spots. Pick up the 6 and we circle up for 3 rounds of Cherry picking. Rinse and repeat but with curls and merkins. 3 more rounds of Cherry picking. We got the pledge. I shared about my word of the year “Fearless”. I shared a short devotional from the song by Zack Williams, “Fear Is a Liar”, go listen to it.
COT:
April 29: Convergence at Midoriyama at 7
Prayer request: Tiger’s family, Sargento and Mayor recent surgeries, Turtleman, Huck, Telsa’s needs
Dr. Seuss took us out.
Sarlacc Out!!
Four ran a new route developed by Breaker Breaker, was well received. Two ruck groups wandered for a bit. Came back together for good Q source discussion on Mammon.
Announcements: Time laps 5/19, Valor Ruck 6/10. Convergence 4/29 at Midoriyama
Prayer requests: Orangeman and M travel, Jane Fonda illness, Tiger mom and deaths in family, Sargento surgery, Huck and Turtleman
YHC took us out
Always an honor
Tiger
Today was my VQ and it was nerve wracking. It was hard to sleep as my mind wondered about the execution of it all. By the end of the Thang I was coming off of my “Q high”. All in all, I think it went pretty good but I’ll let the Pax decide that.
WU: Windmill in cadence x 10, Gravel pickers in cadence x10, Danger Zone (which seemed to be more appropriate as a burnout than as a WU, oh well, we did the dang thang).
WOD:
COT: Prayers are sent up for those spoken and unspoken. Run at USNWC is approaching as is F3 family day mentioned by Balljoint.
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