Tag: The Labyrinth (Page 6 of 10)

Pledge 

prior to start time was asked by Stinky Bird if we would be warming up quickly with some cardio or something ….. my response ….”surrrrrreeee!”

Namaste as I bow to welcome the coming morning

inhale deeply as you reach up and back , control your breathing and inhale again, exhale…

inhale deeply as you move upper body and arms to the right, inhale, exhale now to the left inhale, exhale

inhale as you drop down to child’s pose and inhale and exhale 

next to plank and hold inhale exhale downward facing dog inhale exhale cobra inhale exhale back to plank inhale exhale back to downward facing dog inhale exhale 

inhale as you recover

inhale and move into warrior 2 inhale exhale

limbering up with stretches and/ or yoga can help ready us esp as we age and contend with colder temps

now that we are “warmed “ up…..

Tabata Time

timer set for one minute exercises and 10 second recovery 

1 SSH

2 squats

3 burpees

4 Imp Walkers 

5 diamond merkins

6 flutters

7 plank jacks

8 mountain climbers

9 jump lunges 

10 dyin cockroaches ( many asked since we are doing proper technique … what constitutes that in this)

11 big boys 

12 hand release merkins

13 butt kickers

14 lbcs

15 ski abs

16 Freddy Mercuries

17 merkins

18 outlaws

19 monkey humpers 

20 American hammers

21 SSH

22 box cutters

23 squats

24 burpees

25 Imp Walkers

26 wide arm merkins

27 flutters 

28 plank

29 lunges ( alt) 

30 mtn climbers

31 lbcs 

32 big boys

33 hand release merkins 

train was going by but I refused to allow Gastone to call it ( we did plenty earlier!)

stretches on back pulling 

Many times this morning someone had to stop and either direct traffic in the parking lot … I mean there were only 2 open slots!!! Parking attendants were needed and safety cones …. who would have thought we need to wear safety vests here !! Plant of parking a few feet away in the back !!! Sheesh !

announcements

dam 2 dam relay this weekend ( pray for good weather and runners safety)

strides of March signups in previous back blast 

prayers fro Folgers daughter depression 

Clavin praise for son ( witnessed on email messaging ) for helping a friend offering amazing advice for her to not give in ( suicidal thoughts) , seek to surround herself with better friends and removed the ex and other “poisons” from her life 

Gastones sister-in-law ….esp her daughter 

Dr  Fisher

Turtleman back troubles ( doctors seeking answers )

lastly this was the third and final installment of perfecting our form …. this doesn’t mean I’m abandoning this venture …. au contrare  mon frere … this was merely a short program to centralize and work from to advance us in striving to be a better you!

next week Short Sale followed by a VQ from Folgers!!

namaste

YHC was sitting in front of his computer (shocker, right?) pondering the contents of the weinke for this morning’s Labryinth.  While trolling through Twitter, happened upon the fact that 09-Feb-2021 was supposedly National Pizza Day (which has been verified, BTW).  YHC what better way to pay tribute than to create little pizzas (aka circles) and instead of  toppings like pepperoni or sausage or onions, we put the toppings like LBCs, Burpees, Merkins, etc. So…

8 HIMs were gathered when 0530 hit.  Among the group of regulars was the used to be regular, Gastone.  Glad to see him out.  Supposedly Gastone is now pregnant with twins…not sure how this all happened, but that is YHC heard….

No FNGs, so lets get started.

Warmup:

21 MNCs IC
2 Burpees
10 Merkins IC
Tesla style hip stretches.
Mosey to the top of the parking lot in Martha’s.

Main Event:

It was at this time, YHC informed everyone yesterday was  National Pizza Day and in tribute we were going to run circles and do exercises.  You should have  heard the enthusiasm (for pizza, not my suggestions).

Perform 10 of the exercise, Run the defined circle.
Perform 9 of the exercise, Run the defined circle.
….
Perform 1 of the exercise Run the defined circle.

Exercise #1: LBCs
Exercise #2: Squats
Exercise #3: Merkins
Exercise #4: SSHs

Each time a set was complete, we moved deeper into parking lot.  It looks like lots of little pizzas stacked on each other (In Strava) (Assuming your pizzas are ovals).

Someone at some point said something about the Pub being on Thursdays, but YHC was too out of breath to hear them.

Time was getting short and we were at the end of the parking lot, the last set was shortened to start with 5 and work down to 1 with the absolute crowd favorite of Burpees.

Once those were done, we worked our way back to the flag with everyone getting somewhere around a 5K in for the morning.

We caught the Pledge of Allegiance to finish out the time.

Observations

• Everyone like Bellacino’s pizza.
• Blaze has good pizza.
• There is a great deal of nostalgia around the cardboard-esc pizza from days long ago in school.

Announcements:

• Extinction Run
• The Strides of March CSAUP

Prayer Requests were mentioned.

YHC took us out.

Thanks for the opportunity to lead.  If you missed today’s (or Monday’s), you can come get powered up on Friday at Downtown (EC @ 0500).

SYITG

Watts Up Powering Down.

As with most movie franchises, the sequel can ofttimes exceed expectations and be even better than the original …. The Empire Strikes Back, Aliens 2, Spider-Man 2, Road Warrior, Indians Jones …. well …. maybe NOT ALWAYS … although Last Crusade was markedly better than 2 and might even be better than 1 ….. sorry, I miss the movie theaters…. stale overpriced popcorn, sticky floors, drink cups the size of a mop bucket and flimsy as hell!

Today was a continuation of my theme of perfecting you vs you, your form …and myself.

Whoopee learned that he now has a young Padawan of Dirt, he is studying to be disruptive and doing quite well ( what say you, sensei?)

Pledge

Disclaimer recognizing that most present were not here last week and we will be concentrating on perfecting our collective forms …..and many today even added suggestions on how to engage additional muscles …. so I feel we were very successful.

Warmup was imperial squat walkers where we took time to count out for 10 I think ( mucho mumble …. random numbers …)
Next plank position ( keep butt down and look like a plank) someone felt I said board ..”. that’s what she said!” Called out I think someone said stiff then board ( not bored … well I guess could … drill …. uh never mind.
PLANK JACKS x 20 IC
Lastly ski abs x10 oyo

Mosey to front gates of Martha’s for 1 burpee
15 merkins
20 squats
10 big boys
10 WW2 ( Whoopee asked how well I knew Patton … told him he graduated year before me … painful memories of his taunts …God I’ve missed Whoopee!!)
There was a train in there and Dirt at some point felt that another train was coming through so we HAD to do another 5 ( THX Dirt!)
Mosey to work shed and continuation of forms adding a burpee and we also performed lbcs, flutters and crab crunchers
Mosey to concession area and changed pace since time was rapidly coming where Whoopee was to leave for work …
mostly abs this time : lbcs, flutters IC c 20 , Freddie Mercuries, crab crunchers and crunchy frogs then the 3 burpees , some questions about half trains ( different number sequencing here boys!)

plank jacks again and shoulder taps 

before Whoopee leaves tell all ( as someone had earlier asked about HW … I have not assigned any in some time … but challenged all present ( and now at home for the 2 1/2 readers …. I must be moving up in the world!! Yippee!) to take a moment today and kiss all your loved ones … especially the 2.0 s and make them see and understand you love them UNEQUIVOCALLY! … with boys you may need to kiss top of head … then all asked if we were to assemble at my house … and love on my son … later there was some discussion of loving coworkers in same way … HR was too be called in for clarification … so I leave that to your discretion and direction( modify as needed, right?)

later we moseyed to parking lot for 4 burpees some of prescribed exercises ( lowered numbers )

mosey again few feet and 5 ( not for any train) burpees would call for 5 merkins and I screwed the pooch and did 10 …oops…. with egg of face I call for remaining new numbers as we would continue to now lower all numbers even the burpees planning to only end with 1 , but time would expire just as we arrive back 

it was an honor to lead today and the weather , although colder than last night at Midoriyama there was no wind and thankfully I removed head gear which confused Whoopee early on who must’ve thought I was JJ with only the eyes exposed.   

prayers for world, men and women of red, blue and of green

also we should add JK2, and Stinky Bird

look for my next q as we will add to this and be challenged in new ways …. excitement builds ….

remember … all goods things come in threes …. a true trilogy awaits!

Story time with Clavin:
THE LADY OR THE TIGER

When I was in junior high , sorry , middle school, I read this story about a king who chooses a new unique method of justice for his kingdom. A convicted man is placed in an arena with two doors, behind one is a beautiful lady who he will be wed to and behind the other is a Tiger. This king has a beautiful daughter who falls in love with a man many stations below her. The king finds out and is troubled. He chooses to place this man in the arena but selects a young lady to marry to him behind one door ( who is a rival of the princess ) and a Tiger behind the other . The princess finds out and just before the man chooses she indicates one door and he moves towards that door and chooses…..


This story is the ultimate cliffhanger for you choose how it ( or even if it ) ends. It is from the late 1800s and has been used in studies which find many times that younger generations tend to select the lady believing in love or that older people feel that way …. or that cynical people select the carnage of the Tiger …. or … whatever ….you now choose….
While I related this we did MNC, toy soldiers and hillbillies ….. no timed sequence …. just slow and steady.

Over the next few weeks that I Q I will focus us all on proper form and slowing the tempo to improve our overall performance, ultimately it’s You vs you but I intend to make a better you … and me along the way .
The pax is now given a choice of left or right to continue the workout… they chose right…. away we go…
At first pole 1 burpee then at each next pole we add to the stack for RACK EM STACK EM
Next 1 burpee 10 SSH
1 burpee 10 SSH 10 squats paying heed to go slower and lower placing weight onto heels not bobbing forward or rocking
1 burpee 10 SSH 10 squats 10 plank jacks keep back like a plank not bowed up or butt in the air
1 burpee 10 SSH 10 squats 10 plank jacks 10 flutters … try placing hands behind head to engage more core ( Montross showed me this once I believe)

next we added lbcs and lastly added crab crunchers and at the 8th pole we repeated set without an addition although I pointed out value added by choosing to position head downhill for extra challenge when performing any workout on your six …  and de-stacked from there to end it all with 1 burpee but Folgers was having none of that as he showed us all up knocking out another 10-100 SSH claiming he was now Merlot-free having stopped drinking coffee ( isn’t that interesting??) before working out!!

 Next over to Dollar General and 2 rounds of perfect form merkins using a half count when engaged in lowered plank x 10 and bear crawl across lot with 10 flutters and mosey back …. plank for six 

mosey to steps at Food Lion grab a Boulder and shoulder it ( just kidding … these are too big but we’ll be doing something similar soon…)

2 rounds of calf raises 10 regular, 10 Toes in and 10 toes out 

mosey to wall near Planet Fitness for balls to the wall ( if you can …. do what’s comfortable and if possible tap each shoulder twice …. plan as the year progresses ito improve on this whether to get closer to wall ( dry Rub to grow larger balls he said) or to be able to hold longer …. whatever your goal …

now to KFC and grab a smaller rock and slowly do 10 curls and 10 overhead presses twice

Frogger to short wall for 3 sets of controlled dips ( x10) and 10 step ups also stopping with both feet on top of wall for a half count 

arrive back with 3 seconds to spare as rain begins to fall….TIME!!!!

prayers for Dry Rubs coworker cancer survivor facing heart troubles

Hermies friend in hospice

Cougar grand mom falling repeatedly 

Stinky Bird back troubles 

other pax not mentioned 

part of today’s workout was inspired by former pax Spanx , he and his wife have been extremely successful losing weight and feeling better using E2M diet / workout plan …. I listened to their guru talk about  this and have chosen to concentrate for the next couple of Q exercises that I lead utilizing perfect form and control of motion to help self and others improve ….. this does not mean that I plan to only do this for the next couple of weeks …. I will gladly shelf this if ANY pax desire to lead … many in today’s group smiled at that prospect!!

lastly … as I told all present … we did not select the Lady nor the Tiger …. by choosing right only chose the prefer selection for today’s workout … left would’ve been in reverse 

If you could have seen the morning, it would have been a beaut!   But since the workout starts on time at 5.30, you couldn’t see anything.  Right out of the gate we heard a train, so in honor of downtown, we did a few Burpees.  We said the Pledge of Allegiance to the American Flag!

Warmup – some side straddle hops, some bridge ups, enough of that, let’s jog to the workout.

We started a 6 minute continuous timer and ran until we hear it ‘ding’.  At the six minute mark, we do 20 walking lunges, 20 Mericans (10 hand release, 10 diamonds), 20 V-ups, and 20 squats.  When we finish that, we run until we hear the 6 minute timer again.  Repeat, repeat, repeat, about 2 more times.

At this workout, to help the pain and time pass, we also exercised our minds by determining the types of objects that can pass through ‘the green glass doors’.  JJ knows the moon can pass, but not the sun.  Watts Up knows that boobs can pass, but not the body.  Maybe anyone else out there know what can pass through the doors??

The men were as fast as any beasts I’ve ever seen on two legs.  The exercises were laughed at, and most, if not all of the men put a baseball in their mouth and earplugs in their nose to increase the difficulty of breathing while running.  I’ve never seen anything of the like.  Next time we will do the run on our hands.

Let’s pray it out men.

Announcements – Send Watts Up your updated contact info so he can update his list.  Also a new location is starting up in Belmont, 5.30.

Prayer Requests – Our nation and unity!

It was a cold 31 degree morning.  Happy to report that is was dry and the stars were beautiful.  They gave us something to look at while doing all of those Big Boys.

7 HIMs showed to the Snoballs parking lot and where gathered around Lake Whoopeegonnagetcha on YHC’s arrival.  We moved to a drier location in the parking for our good morning salutations and greetings and left the lake front for another time.

Clavin had the flag planted upon arrival and it was now nearing 5:30am.  Time to get busy and make it worth our efforts to rise out of the fartsack like a Phoenix and enter the frozen gloom for the impending beatdown.

Pledge

Warmup:

SSH x 20 (double count)

20 mountain climbers (double count)

20 merkins (single count)

Mosey to the bank parking lot for a more effective warmup:

Triple Nickle– mountain climbers that side and squats this side x 5.  Much warmer now.

Mosey to the parking lot of the maintenance shed:

20 merkins

20 LBC’s

20 flutters (double count)

It was noticed that there may be several differing mathematical paths to count this.  This led to a discussion about how many legs to count and when to count them.  YHC threw out the veto Q card and defined “double count”.

Above x 15

Above x 10

Mosey to the clubhouse in the middle of the ballfields:

Partner up (one was a group of 3)

P1 runs down to the parking lot and does 10 merkins (there was quite a bit of discussion as to where the sidewalk ends and the parking lot begins.  We the think tank almost had it figured out by 6.  It was a hoot.)

P2 stays and does AMRAP of Big Boys.  The concrete was cold and the stars were big, bright, and plenty.  I think we almost lost EZ Rider to frostbite and Hypothermia.  I am happy to report that he was a trooper and narrowly pulled thru with very little medical attention needed.

This x 3

Rinse and repeat with CDDs in the parking lot (wherever we decided it was) and Heels to Heaven.

This x 3

Mosey to the lower shelter behind the turd shack for:

Step ups x 20 double count..same definition of “double count” as stated above after further discussion.

On the way back to Snoballs we stopped for

20 Squats

Was going to Monkey Humpers but was Omaha’d.

20 oblique crunches each side (after an excellent request from Stinky Bird)

Mosey back to flag:

Time.

Announcements:

Mortimer and P200 coming in the near future.

Prayer requests:

Country and leadership

People with Covid

Our families

COT

Prayer

Moleskin:

It was great to see the regulars and to meet Folger.  All the guys were an awesome encouragement as I’ve come to expect but not taken for granted.  Everyone pushed hard, mumble chatter was ridiculous and fun, and it was just a wonderful way to start the day.

It was an honor

Aye!!!!!!!!!!!!!

Timeframe

Pledge
5 burpees for the train I heard when I opened garage this morning ( EZ Rider admitted to hearing it as well!)
Toy Soldiers, Merkins, plank Jacks all in cadence x10
Very short disclaimer ( found out Folgers fairly new and working towards better physique and running …. chose shorter path to Robinson…
Along way stop for 5 hand release merkins near to Planet Fitness who exhibit small numbers …. I explain that on news spokesperson for them admitted to 50% lower numbers ….EXCELLENT OPPORTUNITY FOR EHing I TELL ALL ( And to those 1 1/2 readers of this post!!)
Continue on trek …nur from daycare to covered area
20 dips this side mosey to end for 19 step ups and back each time dropping a number … about halfway through use only 1/2 of covered area ( stop at wooden benches for dips) al the way to 1

Slow mosey to steps that Captain Stubing FORGOT to clean off!!
1 scorpion merkin at top and 1 merkin at bottom …. add 1 merkin at bottom until 5

Uh oh …. 4 for 4 ….. and the streak continues ….
step over ….. and…..
20 lbcs
Wall sits … add a March

train?? EZ Rider makes us do 5 more burpees

Mosey back and finish like we normally begin …
SSH iC x10

Time !!!

Convergence Saturday Folsom only 7am

Prayers for nation ,, those struggling with Covid ,,Folgers continuing to come and improve

Lastly I told all of book I just finished from Danish author Fredrick Backman … ANXIOUS PEOPLE…..this story is partially about suicide and how it affects those around ….this man writes amazing fictional stories that show us who we are deep down , makes you contemplate situations you may or may not have and look at things through another perspective … and his stories are so circuitous that you often wonder where this story develops next …. in fact Tom Hanks is rumored to play Ove ( Pronounced Oo Vay) in a screen version of A MAN CALLED OVE, one of his earliest most popular and critically acclaimed works.. look into it faithful reader. 

YHC hasn’t been to Labyrinth or SandLot in a long time, in fact, last visit had the name Snowballs. So it was time for another visit and Q for the first time. In 2020, YHC has Q for the first time a few AOs and plans to visit Q several others in 2021.

Its 5:30am and time to go to work…

Disclaimer

Warm-up

Mosey to ball fields and then partnered up for some BlackJack 21…At the center building, concessions & bathrooms, which has four sidewalks between the four ball fields,  each twosome performed 1 merkin, then  moseyed to end of ball field fence to perform 20 American Hammers for a total of 21 reps. As you moseyed down and back, 2 burpees about midways. Back at the center, each twosome would rotate clockwise down the sidewalks, 2 merkins and mosey to end with 19 AHs. Continue until we were at 20 merkins and 1 AH was the goal, however due to time, had to omaha so we could get back in time for OT.

COT

Announcements

• Convergence on January 9th
• New Years Day 10 mile Run/Ruck

Prayer Request

• Flintstone and family
• Whoopee’s daughter
• Sister Act’s surgery
• Our Country

YHC closed us out in prayer

Great work by all PAX. Thank you men for allowing me to lead you this morning! It was an honor and privilege!

EZ joined YHC for a short mosey around the block to get the blood moving.  When 0530 hit, 6 more had already won the war against the fartsack to emerge from the gloom to prepare for war.

No FNGs were present and apparently YHC hadn’t scared off Monday’s FNG, Sausage, as he too was among the gathered.

No FNGs = No disclaimer, No warnings, No nothing….lets get to it.

We worked our way through a Tesla style warmup, concluding with 15 merkins.  If you don’t know what that is, go ask Uncle Ted or better yet, attend one of his workouts.

Mosey to Fidelity Bank via Old Neal Hawkins Rd for some war with the Deck-o-Death.

2 teams of 4

A member of each team draws a card.

High card wins. – Do it the F3 way
Low card – Face value.
Ties – Do Both F3 way.

After each member of the team goes, mosey around the bank before starting another round.

Can’t recall exactly how many times we got through,.. When time got short, the cards were gathered and we slipped out the back to get to the “Flag” on time.

(Pay no attention to the suspicious white car, nor the fat cat that had appeared at the rear of the bank)

Wedged in the Pledge of Allegiance and that is time.

Announcements:

• F3 10 Year Celebration at Metro 1/1
• 10 Miler on 1/1 at Coconut Horse COT @ 0800  (Downtown will be open as normal – Pockets with Q)
• Convergence 1/9 @ Folsom 0700

Prayer Requests:

• Linus’ family at loss of FIL.
• Family Members
• Those with Covid

YHC took us out.

Watts Up Powering Down

Given the weather and COVID, YHC expected the numbers to be low.  With one minute to go, it looked like it was going to be a one-man show. (or probably get back in the truck…)

Wait!  Is that a one-headlighted Honda pulling in!?!

Much to my joy (and disappointment), another PAX has braved the temporary circumstances to get in some fellowship and work.

With no one else in sight, we move to the old bank for some cover and a little warmup.

WarmUp:
15 SSHs IC
15 LBCs IC
15 Merkins

Armed with Deck ‘o Death we mosey up the parkway to Robinson Elementary.

Two cards were drawn.  One exercise was done at one blue double doors, the other one at the other set of blue doors, with a mosey in between.
Aces are 100
Royals are 25
Numbers are 10+ the number.

(Really need to find out what the “Luge” is)

Announcements and COT were done at the school.

Mosey back to the cars…

My intended (and gratuitously stolen) workout was intended to be the 12 days of F3 done in a spot hereto unused.  Maybe I will Q again this season…

Until next time.

Watts Up Powering Down