Tag: Tequila Sunrise (Page 4 of 7)

We had 7 make it out for great morning and we started by the regular intro to make sure we did not have any FNG’s. We did a mosey from the parking lot of a church. We did some warm-ups and the numbers were dedicated to the days I started.

We ran to Davis Park and partnered up for a Dora.

100 merkins
200 american hammers (count one side)
300 squats

We ended with the motivator. 7 SSH, 7 Seal Jacks, 7 Squat Jacks, and 7 Calf Raises. Each round decreased by one rep until we completed all exercises.

Till next time…. GK

I was asked by Radar to come to Q at Tequila Sunrise. It was great seeing everyone. After a brief disclaimer, we headed to the track where the train whistle sounded so right off the bat we did 5 burpees.

The Thang

We took four laps and then circled up for the workout.

100 alarm clock or backside burpees
200 merkins
300 squats

With about 10 minutes left, we did suicides on the lines of the parking lot. After one set of suicides, each pax lined up to perform suicides again, but this time we did 20 mountain climbers at each line.

With a few minutes remaining, I handed it over to Radar for ab exercises.

Announcements:
2F tonight at Bearded Buffalo and Rusty Rabbit.

Convergence 7 a.m. at Folson. Sargento said there is a special 2F afterward.

2F lunch at Bubba’s on Franklin Boulevard.

F3 Dads at Gashouse on July 23.

Tubing July 30. More details to come.

Blood Drive August 10. More details to come.

Prayers
Several prayers were mentioned today.

Wet Nutz

Modified Murph and Quarter Pounders

Warm-O-Rama

5:30 Go Time!   I disclaimed the legal stuff and we started with The Pledge of Allegiance to the Flag.   Warm Ups included SSH’s, Sun Gods, Mtn Climbers and Produce Pickers.   I saved the message until the ending COT.  #DRP   #ACCELERATION

The Work

First up, a steady mosey around the school track.   Spin the Music, RUSH was the morning playlist:  Tom Sawyer, Spirit of the Radio, Working Man, the list goes on and on.   I called out a “Modified Murph” – 5 cycles of the following:

• 10 Pull-Ups
• 20 Merkins
• 40 Squats
• 1 Lap around the track (rinse and repeat)

Next up, mosey over to the wall for some wall sits, 15 minutes remaining so we didn’t linger long at the wall.   Then, off to the grass field for modified Quarter Pounders.

• From the Goal Line, run to the 25 yard line, 25 Mountain Climbers, then back to Goal Line
• From the Goal Line, run to the 50 yard line, 50 SSH’s, then back to Goal Line
• From the Goal Line, run to the 75 yard line, 75 LBC’s, then back to Goal Line
• From the Goal Line, run to the 100 yard line, 100 Flutters, then back to COT

With 40 seconds remaining, we did American Hammers until time expired.   I believe the PAX were gassed!   I know I was.

Announcements:

We talked up the upcoming events.  July 15 Brew Ruck in Lake Wylie.

Prayers & Praises:

For all of the spokens and unspokens we gathered as ball of man and prayed us out.

Honored to lead these fine Men at Abyss, thanks Huffy for the opportunity to lead !

Dan Sippel, 54, Quasimodo

Warm Up
Four laps around the track.
SSH
MNC
Merkin
Mountain Climbers

Round 1
30 Ranger Merkins
20 Jump Tucks
20 Big Boy Sit ups
Take a lap

Round 2
20 Carolina dry docks
40 squats
50 LBC
Take a lap

Round 3
20 diamond merkins
20 bomb jacks
20 crunchy frogs
Take a lap

Round 4
30 dips
25 jump squats
15 donkey kicks
Take a lap

Mosey over to the wall. Wall sit. Two pax would run out to the paved lot and perform an exercise. We did this for two rounds.

Mosey over to the play ground. 5 rounds (10 dips and 5 pull ups)

Mosey over to the school parking lot for sprints and gassers.

Warm up
SSH
Imperial walker
Maracan night club
produce picker

Paula Abdul bear crawl
2 spots forward 2merkins, 1spot backwards 1merkin.

Mosey to next parking lot

Global warming (hold Al Gore while side shuffle) I called random exercises with rep count. Once work was done recover to al gore and keep shuffling.
5 burpees, 20 American hammers, 10 CDD, 20 Freddie mercury, 10 Diamond merkins, 20 flutter kicks.|

Walk like an Egyptian ( Indian run) lunge walk, PAX in rear does 3 burpees then run to front. We completed 1 revolution.

Partner up for Dora around track.
100 merkins, 200 squats, 300 LBC.

Then back to parking lot for some AB lab to finish.
The Elwood, the goofball, dying cockroach, hello dolly, crunchy frog, 6inch hold, dirty dog, Nolan Ryan, mountain climbers.

Back to COT. I talked about being driven rather than motivated.

Bondo reached out on Thursday asking if there was going to be much running.  YHC said there would be some, but lots of partner work.

Boy was YHC wrong…

Here is what can be recalled…

0530, YHC started a timer and announced when the timer goes off (every 2 mins), 2 burpees unless the PAX are moseying (either as a group or as part of the partner work).  Either this was difficult for some or they really enjoyed burpees.

A brief disclaimer and then off we went to the parking lot of Foursquare Church adjacent to Eagle Rd.

Here we did some warmup.  YHC doesn’t recall what is was, but the timer went off, so it included 2 burpees.

Mosey again around the church to the other parking lot adjacent to Park Dr.

Partner Up.

1 does exercises, the other runs around the edge of the parking lot.

The piece of paper with the exercises as since grown legs.

The counts were

50, 100, 200, 250.  What happened to 150 you ask, well it was step-ups and there wasn’t spot for this, so it was skipped.

When we got 250, the intent was to continue with additional exercises to proceed backward (200, 150, 100, 50), but the lightning was a little intense.  YHC gathered the flock to head back to the flag.

Although the storm never materialized, the partner work continued, including the 150 skipped step-ups.  When time was running short, the teams were modified to be groups of three.

And that was time.

I think The Pledge of Allegiance was done, maybe.

Announcements were made.

Prayer Requests made know verbally and in our hearts.

Breaker took us out.

Sorry for the delay in the BB and the memory of the facts.

Honor to be out with you men and given the opportunity to lead.

Watts Up Powering Down.

Q Fail.  I’m late.  As I run up from EC, I see the group take off towards the track.  I get their attention and we circle up on the playground.

Disclaimer

Pledge

Seal Jacks IC x 20

Hill Billy Walkers IC x 20

Eskimo Merkins IC up to 8

Mosey towards the tennis courts and stop along the curb.  Assume plank position, shuffle left, stop and do 3 Incline Merkins.  Shuffle right, rinse and repeat.  Shuffle left, rinse and repeat.

Mosey to the American Legion where we did 22 Merkins, Big Boy Sit Ups and Monkey Humprer.

Mosey towards the old middle school stopping at the ball field to do 25 Squats IC.  Mosey to Oak street where we did 20 Peter Parkers IC.  Mosey to the old middle school.

Here we did a Figure 8 pattern on the front sidewalks.

Round 1:  30 Flutter Kicks and one end and 30 LBC’ at the other.  Two Burpees each time you pass the center.  Rinse and Repeat.

Round 2:  20 Tiger Squats at one end and 50 Calf Raises at the other.  Two Burpees each time you pass the center.  Rinse and Repeat.

Head back to the flag stopping to do the Peter Parkers and Squats.  Stop at the American Legion for 22 Merkins.

Head back to the flag just in time to do 5 Burpees for a train.

Thanks for following me today gentlemen.

Dirt

Well I knew I would have an uphill battle with pax showing up this morning at Tequilla Sunrise. I mean I was going against the Chief Executive Officer of F3 (Slaughter) who was on Q at Downtown, but I appreciate the 10 pax for making it out this morning.

Seeing no FNG’s, we took a quick mosey where we circled up for the warm up.

WARM UP
Windmill x 10 IC
Imperial Walker x 10 IC
Gravel Pickers x 10 IC
SSH x 25 IC

We then went on a run to Davis Park where we performed a set of exercises.

ROUND 1
10  carolina dry docks run to second light pole.
10 lbc’s run to third light pole.
10 squats run back to first light pole.

Rinse and repeat adding 15 reps and then 20 reps.

ROUND 2
10 merkins run to second light pole.
10 big boys run to third light pole.
10 bobby hurley’s run to first light pole

Rinse and repeat adding 15 reps and then 20 reps.

We then returned to the starting light pole and lunged to each parking spot followed by squat. I believe their were 15 parking spots.

From there we ran to the picnic benches at the park and did IC (Dips, Derkins, and Irkins) followed by Step Up (Count one side only).

We took a mosey back to behind Belmont Central Elementary where we partnered up and did a small dora (50, 100, 150 reps). Exercises were plank jacks, mountain climbers, and SSH.

Seeing we had a few minutes left we circled up for MARY.

ANNOUNCEMENTS
2nd F event a Primal Brewery and Rusty Rabbit.

Convergence at The Fighting Yank on April 2.

PRAYERS
Rebar, Orangeman’s boss, and Tesla.

YHC doesn’t recall exactly what was done.

YHC is confident there was a warmup, some work done along the way and lots of 4 corners at the tennis courts.

Any announcements are long since of no value.  Prayer requests were raised.

Sorry for the lack of detail and delay in writing this.

Watts Up Powering Down

Short Disclaimer

Pledge – Half of us faced the shovel flag and the other half faced the flag at the school.  We were equally enthusiastic about this under-utilized practice though.

Warm up:

Goof Balls IC x 30

Toy Soldiers IC x 20

Moroccan Night Clubs IC x 41

The Work:

Mosey to Glenmere neighborhood.  I asked the PAX if they wanted to do Partner Dora or Individual Dora.  I heard two votes for Partner Dora so we did Individual Dora.  Merewood Rd and Glen Arbor Drive combine to make a loop through the neighborhood.  There are 10 streetlights along this route.  Lap 1 – Run the loop doing 10 Merkins at each light.  Stop in front of Buckeye’s house to do 15 Monkey Humpers.  Hopefully his RING doorbell picked up the group doing these.  Lap 2 – Run the loop doing 20 squats at each light and 15 Monkey Humpers for Buckeye.  Lap 3 – Run the loop and do 30 core exercises (PAX choice) at each light and of course, 15 Monkey Humpers for Buckeye.

Mosey to the entrance of the neighborhood to do 5 Burpees for the train.

Mosey back to the flag.

Lots of good conversation by the PAX today.

Thanks for following me today gentlemen.

Dirt

Announcements:

Happy Birthday to Nutria’s M

F3 Retreat next month.  See Sargento for more information

Q school will be held sometime in the near future

Prayer Requests:

Tesla

Breaker Breaker

Gumby

Other PAX on IR