Tag: The Labyrinth (Page 2 of 10)

After what Blueprint did to my legs and arse yesterday at the Storm, what a mistake it was to impulsively sign up to Q the Labryinth on about 12 hours notice.  I guess I can’t help myself.

YHC had heard it was better mentally to count down instead of counting up during a workout and that inspired a crossfit style workout.  Usually done as 10 reps of squat, deadlift, and bench press, and then 9, and then 8, I modified the exercises.

Disclaimer, Pledge, and a brief period of stretches for a warm up.  Anticipating the bottom to drop out at any minute, we slow moseyed to the lower picnic shelter at Martha’s house and set up the speaker.  Here is the THANG:

10 Burpees

20 Merkins

30 Squats

40 LBC’s

50 Calf raises

After one round, we go to 9 burpees, 19 merkins, 29, squats, 39 LBC’s, and 49 calf raises.
YHC cranked up a random playlist and we started off.  The first few rounds YHC would say, “9 reps”, and then “8 reps” after the second round.  When we got to what I thought would be 5 burpees to start the set, Watts Up said we were on 4.  JJ confirmed.  Maybelline confirmed, and Winehouse confirmed.  So  it was 4 against one.  Basically YHC can’t count or actually did the required number of sets.  The PAX believed themselves to be correct, but in YHC’s head, they cheated themselves out of the 7 rep set.  You hate to see it.

Final totals:  Roscoe:  55 burpees, 155 Merkins, 255 Squats, 355 LBC’s, 455 Calf raises

Everyone else, 48 burpees, 154 merkins,  254 Squats,  354 LBC’s, and  454 Calf raises

Counting is Hard.

YHC was going to make them all repeat the 7 round set but we were low on time so we slow moseyed to the entrance of the park for Whoopee’s favorite exercise…the Press Press Fling!

This was followed by a shoulder stretch in cadence.  I can’t recall the name but is probably the most elite movement you can do if you want to be great.

We finished at Pelican’s for announcements and Prayer concerns.

Second F lunch today at noon at Logan’s Roadhouse.

Prayers for Anchorman’s SIL and Radars Sister.

Prayers for my Uncle Bob and Maybelline’s cousin. Prayers for Winehouse’s wife’s friends husband who passed away suddenly and unexpectedly.

Always a pleasure to lead!  Somebody pass me the ibuprofen.

Roscoe

YHC is not a “let’s try something new” type of person. I usually like to stay within the routine. However, there are times when you have to try new things. YHC came across Vincent Biffle on Instagram who had over 743k followers and promised “at-home” abs in 20 minutes. After watching a few of his reels, YHC realized it was the same exercises we did in the gloom with a different name. So after copying a few of his sets, a weinke was formed. YHC knew that this could get monotonous so let’s get crazy and throw in some music. YHC had never Q’ed a circuit workout like this and based on memory had only used music one other time. This would not be a typically JJ Q.

Fast forward to 0530. Let’s get started…

Quick disclaimer
The Pledge

Warm-up (which was one of VB’s cardio workouts)
SSH IC x 10
Squats IC x 10
Lunges 5 each leg
Merkins IC x 10
Elbow plank while two different PAX counted to 10

Mosey around Snoball’s and across the street to the bank parking lot.
The Thang
7 sets of 5 exercises
45 seconds of work with 15 seconds of rest, 1 minute between sets
For the 1 minute rest, we moseyed around the island in the parking lot

Set 1
Standing Climbers (sort of like Imperial Walkers but your knee stays straight instead of pulling in)
Imperial Hillbilly Walkers (it was about this time the insults started flying)
Standing oblique crunches with a toe touch (at this point, the insults were getting nastier)
SSH x Crunches (2 SSH then a standing crunch with each leg)
Butt Kickers

Sets 2 and 3
Squats
Forward and Reverse Lunges
Lateral Squat + Knee Drive
Squat Walkers
Close Feet Squats

Sets 4 and 5
Reverse Crunches
Bear Plank w/ Donkey Kick
Parker Peters + Fire Hydrant
V-Ups
Imperial Walker Squats

Set 6 and 7
Seal Jacks + Squats (2 and 2, repeat)
Run Punches
Squat Front Raises
Crunchy Frogs
Mountain Climbers

Mosey back to the flag

Announcements
2nd F Lunch was this past Weds (Whoops)
Capt Stubing Q downtown on Friday coffee & doughnuts (Whoops again)
Memorial Day Murph – 0700, no 0530 bootcamp
Trail Run – get info from BOS

Prayer Requests
Flintstone’s parents
Jackson Hall
Razor’s friend, son passed 2 weeks before 9th birthday
Chris Hoss (sp?)

Prayer to take us out

Until next time…

0530 hits and 7 have joined YHC.  All veterans, not disclaimer…

Let’s get to it.

1 flying squirrel

Start to mosey toward Food Lion, but we will make stops at :

Old bank: Toy Soldiers & 2 Flying Squirrels
AutoZone: Stretching & 3 Flying Squirrels
Old Furniture Store:  Walls Sits, 4 Flying Squirrels, Donkey Kicks, 5 Flying Squirrels

Finally at our destination, lets do some more…

Partner 1 runs, Partner 2 Amrap exercise. Then flapjack…
Merkins, Squats, Flutters, Burpees, LBCs, Cherries

Time for some Wall Sits, Dirty HookUps, More sitting and Donkey kicks.

More Partner work…
Partner 1 Lunges, Partner 2, does 7 (make that 10) merkins and mosey to partner.  flapjack and repeat for the length of parking lot.

Time for some Wall Sits, Dirty HookUps, More sitting and Donkey kicks.

Start toward home…

Stop for:
12 Calf raises at every step
2 rounds of bear crawling the ramp
10 Dips at the wall and then 10 derkins.

To the back of Pelicans for 7 Flying Squirrels

Back to the flag for 70-ish second plank to end the time.

The we completed the Pledge of Allegiance.

Announcements were made (repeat of the last few days)

Prayer Requests noted.

YHC took us out.

It was an honor and privilege to lead.  Thanks for the opportunity.

Thanks to Amazon for the title…

5:26 am at The Labryinth and I thought it might be a solo workout.  However, 5 other PAX arrived in that 4 minute span.

No weinke.  No plan.  No FNG’s.  Short disclaimer.  We’ll figure it out.  Let’s get on with it.

Short warm-up with 12 In-Cadence Imperial Walkers and 15 In-Cadence Side-Straddle Hops.

Mosey to the center of the baseball fields at Martha Rivers for the first round of work.

3 sets of 3 exercises followed each time by a mosey around one of the baseball fields (piece of pie as I like to describe them) and back to the exercise area.  Here were the exercises in-cadence:  10 Merkins – 25 LBC’s – 15 low-slow squats.

Mosey to the bottom of the main parking lot near the shelter of death for some 22’s (similar to 11’s but the rep counts of the two exercises add up to 22 and we count up/down by 2 as we progress through the reps and running across the parking lot) – the two exercises were mountain climbers and flutter kicks.

Still time left so we hit some in-cadence CDD’s (15) followed by some OYO dips (20) and step-ups (20) under the shed.

Started our mosey back to Pelicans with 3 stops along the way for more CDD’s (10 reps).

Just enough time for some Mary for some American Hammers called by Stinky Bird and Dying Cockroaches called by Captain Stubing.

Finished up with the pledge and COT.

Announcements:  Convergence on April 29 at Midoriyama; Time Laps coming up May 19/20th at Whitewater Center.

Several prayer requests for several PAX and their families.

Great work for a Wednesday morning men.

Appreciate the opportunity to lead.

Until the next one.  Aye!

Stroganoff

YHC had committed to Q The Labyrinth a few weeks prior not realizing this would be a few days before The Mortimer. That being said, the goal of this workout was to go light on leg work and not get hurt.

A mere 66 1/2 hours from the start of The Mortimer, the PAX were ready to go at 0530. Well… almost all of them were ready to go.

Disclaimer
Warm-up
SSH IC x 22
LBCs IC x 22
It was at this point that the Site Q came in hot and joined the circle.
Imperial Walkers IC x 22

Mosey to the shelter at the Turd Shack.
Dips IC x 22
American Hammers IC x 21 (yeah, sometimes YHC can’t count and think about the next exercise at the same)
Derkins IC x 11
Dips IC x 11
American Hammers IC x 22
Hand-release Merkins x 11

Mosey to the path at the lower soccer field.
Mosey on the path to the other side of the field, there stop and do 22 Flutter Kicks (count 1 leg)
Mosey back and do 22 LBCs
The option to lunge a shorter distance was given with the 22 Flutters before lunging back.
Another round with 22 Freddy Mercury’s on the other side, return for 22 LBCs
Another round with 22 Dying Cockroaches on the other side, return for 22 LBCs
A final round with 22 Reverse Crunches on the other side, return for 22 LBCs

Mosey the outer path around the ball fields and back to the flag.

Announcements
3/22 2nd F lunch @ JR Cash which you missed if your hadn’t heard before you just read this
4/1 Blood drive in Belmont
4/1 Community Foundation Run / Q vs Q / Workout at Caromont Ballpark prior to CF Run

Prayer Requests
Runners this upcoming weekend
Flintstone’s dad
EZ Rider’s son
Ratchet’s 2.0

Prayer to take us out.

Until next time…

YHC waited too long to do the backblast.

Pledge (to no flag because Maybelline was late)

Mosey to maintenance shed.

Warmup

Mosey to Parking Lot

We did 11’s and ran circles around islands x 2.

Then started 11’s to around the concession stand but ran out of time.

Mosey to entrance.

Everyone tried to set new PR on the “JailBreak” segment.

Some did, some tied PRs.

Announcements were said.

Prayer Requests were noted.

JJ took us out.

KEEP PUSHING DEM ROCKS!!

Watts Up Powering Down.

When out of town, I love to post downrange. You get the same F3 feel with the small differences that have developed in each region. Early in January, I was finally able to post in Chapel Hill, and I picked up something that I wanted to try out during a Q in our region.

YHC arrived on site prepared to deal with the rain that was forecasted to fall. We were fortunate that it was relatively dry once the clock hit 0530.

Start with The Pledge

YHC then explained how the next 45 minutes were going to work. We were going to look for Leroy Jenkins. Who is he? Where is he? What does he look like? Doesn’t matter. At any point during the workout including the warm-up, anyone could yell out “Leeeroooy Jennnkins!” and the PAX would stop what they were doing and run a lap. A lap around something.

Before we could start the warm-up, Roscoe put this to the test and called out “Leeeroooy Jennnkins!” Lap around Pelicans. YHC had forgotten to share one minor detail. At the end of every lap, 5 burpee penalty if there was no Leroy Jenkins.

Warm-up
SSH
Merkins
Imperial Walkers

Mosey across the street to the abandoned bank

Merkins IC x 10
I think this was the point where someone called “Leeeroooy Jennnkins!”. Lap around the bank and 5 burpees
Big Boys x 10
Squats IC x 10
Merkins IC x 10
Big Boys x 10
I think in the middle of those BBs we did another lap after a called “Leeeroooy Jennnkins!”
Squats IC x 10

Mosey across the street to the bank that is still a bank
Another call for “Leeeroooy Jennnkins!” before we could get started, lap around the bank, 5 burpees
Plank Jacks x 10
Flutter Kicks IC x 10
Plank Jacks x 10
Flutter Kicks IC x 10
At some point during that second round, there was another call for “Leeeroooy Jennnkins!”, lap around the bank, 5 burpees

Mosey to the snack shack at the baseball fields in the park
Seal Jacks IC x 10
Mike Tysons IC x 10
LBCs IC x 10
Seal Jacks IC x 10
Mike Tysons IC x 10
LBCs IC x 10
During all that, there were two calls for “Leeeroooy Jennnkins!”, two laps around the bank, 5 burpees at the end of each.

Mosey to the shelter near the playground
Derkins
Dips IC
Step Ups
At some point there was a call for “Leeeroooy Jennnkins!”. Think the PAX expected a lap around a light post but instead we moseyed around the playground.
Derkins
Dips IC
Step Ups
During this round, another call for “Leeeroooy Jennnkins!”. This time a lap around the turd shack and then the long way back around two light posts just to make everyone happy.

Mosey back to the flap with a stop at each light post in the park for a burpee. Arrived back with 45 seconds to go, so one more call for “Leeeroooy Jennnkins!”. Time was up so no burpees on that round.

Announcements
Folsom Winter Nationals 2/11 @ 0630 – all other AOs closed that day
Extinction Run 3/4 @ 0900 – Primal Brewery in Belmont
Young Life Golf Tournament 5/15
I typed “CFR” in my notes. At that time, I’m sure that made sense. It’s been an extremely long day so at this point I have no idea what that was. Just be on the lookout because I’m sure it will be awesome (or it was awesome)

Prayer Requests
Huckleberry
Flintstone’s dad
Tiger’s mom
EZ Rider’s father-in-law
Tesla
Jane Fonda

Prayer to take us out.

Until next time…

Woke up to the sound of rain drops falling outside my window. It was unexpected, but it wasn’t going to be an obstacle for 5 PAX this morning.

Warmup
SSH IC x 15
Merkins IC x 15
Imperial Walkers IC x 15

The Pledge

Mosey down the road behind Pelican’s. Stop at each light post for 5 squats. One light was out so 5 burpees at that post as a penalty for the light being out.

Stop as Gastone’s Hill. Up the hill and back down with 3 merkins at every mail box on the right (27 in total). Continue mosey down the road with 5 more squats at the last light post.

Mosey over to the covered walk at Robinson. Round of 11’s starting with 10 Dips on one side and 1 Big Boy on the other. We made it to 5 Dips and 6 BB’s when an Omaha was called.

YHC was mesmerized by the bright lights overhead in the walkway so we used those lights for what was called BSB (BrightLight Suicide Burpees). One burpee at the start. Run to the first light for a burpee. Back to start. Run to second light and a burpee. Back to start. Continue until we’d done a burpee at each light down the walkway.

Time was short so quick mosey back to start.

Announcements
New Q November
Keep an eye out for a new Downtown shirt

Prayer Requests
EZ Rider’s son
Sargento’s recovery
Amazon’s M and upcoming birth

Prayer to take us out.

Until next time…

It was a wonderful Wednesday in the Gloom with my F3 brothers that showed up to participate in one of the most memorable workouts to take place at Martha Rivers park that day.

We started at 0529 since Whoopee had to leave by 0600 and we wanted him to get a workout in #F3250 rules….

Stroganoff posted today and that was awesome to have him back in the Gloom what has been a prolonged case of injuries and sandy V.

Disclaimer/Warm up/Mosey to front of the park for 10 burpees.

Mosey to the turd shack for 10 burpees and 20 Merkins.

Mosey to the edge of the woods for 10 burpees, 20 merkins, 30 LBC’s.  It was at this point that Watts Up noticed the clouds had formed into amazing light show in the dark.  This was coined the Aurora Gastonialis and you didn’t have to be in Iceland or Norway to see them.

We then moseyed into the heart of the dark woods along the trail for 10 burpees, 20 merkins, 30 LBC’s, and 40 squats.  Our night vision was better once we were in there a few minutes but it was spooky dark when we got there.  Watts Up was on his game and guessed the 40 squats were going to be a thing.  We then did 30 flutters, 20 CDD’s, and maybe 10 WW1’s or something.

Next we moseyed back to the turd shack and grabbed the wall for wall sits, wall sits with air presses, wall sits with air presses and marching, then derkins with feet on the wall, then donkey kicks.

We moseyed to the big parking lot and bear crawled the length of a traffic island and then took a lap and repeated that 4x.

We then did some mary with lots of gut exercises.  We then lunge walked a bit, then lunge walked with chinooks, then kareoked left and right, followed by a long run back to the AO where we finished maybe a minute late.

There was some excellent mumblechatter today, with the best being a reflection of how much fun Linus’s Q was on Monday at the sandlot.  Somebody said, “I wonder if he know’s how funny he is?”   Then someone else described him as the “Aunt you haven’t seen in five years who has been heavy on the XANAX the whole time”.

Anyway it was a great day to be in THE GLOOM.

Announcements:  Amoeba Ruck Oct 8th

Convergeance Oct 15th at the Bulldog

Prayer requests:  Family, Friends, country

Roscoe 10-42