Author: ben boone

Location: West Park

Conditions: A crisp 17 degrees

QIC: Pumpkin Spice

PAX: Bicentennial Man, Crablegs, Porcelain, Pumpkin Spice (QIC), TK

THE THANG

After a brief disclaimer, the PAX moseyed around the playing field to warm up the legs, followed by some Warmorama. :

• SSH x 15
• WMH x 15
• LBAC x 15
• Air Press x 15
• rLBAC x 15
• Mountain Climbers x 15

The PAX then made their way over to the swings for the Main Event. Whilst Crablegs was Smartpacking (not deterred by a nagging injury, performing either the same or modified exercises), the PAX partnered up for some Dora with a Swing theme. The exercises were:

• 100 Kangarows (or Steve Irwins) – laying flat on your back under the swing, pulling yourself up by the swing in a horizontal row maneuver
• 200 Swerkins – feet in the swing, perform a derkin followed by bringing knees to the chest and straightening the legs back out before another rep
• 300 Swinging Squats – perform a squat, and on the way up bring your feet together, alternating stepping to the right and left on alternating reps

The other partner ran around the nearest water tower and back to meet their partner, picking up where they left off until all exercises were complete.

After completing the Swinging Dora, the PAX made their way back to the parking lot for some Mary. We all took turns calling out exercises in cadence until time was up:

• World War I x 20
• High Plank x 20
• Flutter Kick x 20
• J-Lo x 20
• Box Cutter x 15
• Reverse Box Cutter x 15
• Freddie Mercury x 30

MOLESKIN

• Many a name were thrown out for potential West Park AO titles, including but not limited to: Atlas, Pumping Station, Tank, The W, Two Towers, Isengard, La Croix, etc. Further suggestions welcome.

BULLHORN

• Many February Q’s are wide open — for those who haven’t Q’d in a while, let’s get after it!
• We are continuing to do run-only workouts on Tuesday’s starting from West Park. You don’t have to be a “runner” or be fast to join — all are welcome to come and get better!

– Pumpkin Spice

PRE-PARTY

A nearly 5-mile pre-party was enjoyed by YHC and Porcelain at an easy 8:02 pace. (There are plans to achieve a 6 mile pre-party in the same 40 minute time frame before a workout before too long) Shovel flags were then planted to prepare for the real action.

THE MAIN EVENT

QIC: Pumpkin Spice

PAX: Badboy, Bicentennial Man, Crablegs, Crawlspace, Cunning Linguist, En Fuego, Firefox, Harvey Updike,  Hi-Viz, Lunchlady, Porcelain, Pop-a-lock, Preacher Man, Ride Along, Shadow, Silver Medal, T-cell,  Tiny Dancer, Trapper Keeper, Vector

THE THANG

After a brief disclaimer, the PAX moseyed and made their way to the top parking lot for some Warmorama. The exercises served as a foreshadowing of the impending Broad Jump Relay pain:

• SSH x 30
• Flutter Kicks x 10
• Merkins x 10
• Squats x 10
• Plank Jacks x 10
• Low Plank Jacks x 10
• American Hammers x 10
• High Knees x 10

The PAX then counted off to identify their parter-in-pain for the Main Event. We moseyed to the top of the main entrance hill for instructions.

One partner is at the top of the hill doing flutter kicks. The other partner runs down and around the traffic circle and then, once they reach the stone wall entrance, broad jumps the 50-or-so meters up the hill until they get back to their partner. They tag each other out with a 5 burpee handshake and trade places. After both partners have run the course, they burpee handshake and then rinse and repeat with the following sets of exercises at the top of the hill AMRAP:

• Flutter Kicks (already done first)
• Merkins
• Squats
• Plank Jacks (alternating 10 high and 10 low)
• American Hammers

Hi-Viz closed out with a final 5 MOM while YHC made an early exit to get to work on time (We’ll call it a FIFO).

MOLESKIN

• YHC was apparently utilizing more of a bunny hop technique rather than a true broad jump for the first round of the relays. Mumblechatter abounded, notably by one T-cell, and YHC’s form slowed down for the subsequent rounds with T-cell’s approval of broad jump execution. 
• Later in the Relay, the broad jump for many PAX seemed to take on the form of what seemed to me more of a walking lunge — but, as evidenced by my bunny hop, who am I to say so. I’m no expert on technique.
• Many questioned the sanity of YHC, finding the Relay to be of a particularly potent degree of pumpkin spiciness

BULLHORN

• Look out for an inaugural (formal) West Park AO Q from the one and only Crablegs this coming Thursday. Details to be posted on Slack.
• Congratulations to Vector on taking the reigns as Bomber AO Q! The West Side’s most highly-attended AO could not be in better hands.

9 HIM posted at Titan for an epic Remember the Titans themed workout. Whistles, motivational speeches, and movie references abounded.

QIC: Pumpkin Spice

PAX: BNB, Crablegs,  Crawlspace, Porcelain, Renegade (FNG), Right Said, Studio 42, Trapper Keeper

THE THANG:

Quick disclaimer, motivational speech from Coach Boone, then a Mosey to the back of the Parthenon, pausing there for some COP, in cadence of course:

• SSH x 15
• WMH x 15
• LBAC x 15
• rLBAC x 15
• Overhead Claps x 15
• High Knees x 15

Petey Pattycake Merkin Mile

Petey fumbled the football, so Coach Boone made him run all 5,280 feet to learn his lesson. The one-mile path was utilized for this part of the workout. The mile, ran as a group, was broken up in to 4 segments. Each quarter mile was preceded by 25 Pattycake Merkins, done with a partner of course.

Blue Up Downs

We paused for a brief lesson from Blue and Coach Boone, learning that water is for sissies and for washing blood off of one’s uniform, and one does not get blood on one’s uniform. The PAX gathered up for up downs until Porcelain was no longer tired or thirsty. YHC led the PAX with foot chops until Coach Boone (YHC) blew his whistle, prompting us to drop our chest to the ground, get back up, and continue chopping. This lasted for a solid 4 minutes.

Modified-Dora

Next up was some Modified-Dora at the base of TC Williams High School (The Parthenon) . With their partner, the PAX accomplished 25 Yoast Yurpees (Clap Burpee with two Tuck Jumps), 50 Julius Jump Squats, and 75 Bertier Little Baby Flutter Crunches. The other half of the Dora was running up the stairs to the top of the Parthenon and back.

Ain’t No Mountain Climbers

Whilst listening to the Marvin Gaye classic, the PAX were continuously doing Mountain Climbers for the duration of the song. Whenever the word “Baby” was said, the PAX flipped their feet forward and did 5 LBCs, then resume doing Mountain Climbers. This continued until the sweet sound of Marvin’s voice came to an end.

Once we finished learning that there was in fact no mountain high enough, we finished things off with some Louie Lastik Lieutenant Dangers (Lt. Dans with a Merkin) for about 100 meters.

We concluded the workout with a solid 60-seconds of Bertier’s Momma (Freddie) Mercuries.

MOLESKIN:

• Studio 42’s pastor’s wife just had a late miscarriage. If you are a praying person, please keep their family in your prayers as they wade through this very difficult time.

BULLHORN:

12/18: Bicentennial will be leading the next round of F3 Libeery – this coming Tuesday, December 18th at Fat Bottom Brewery.  Freed to Lead is the book of choice, but feel free to join even if you haven’t read it.

14 HIM weathered the wet to conquer the Bomber Bear Crawl 1-2-3 and Burpee Ladder home.

QIC: Pumpkin Spice

PAX: Bicentennial Man, Crablegs, Cunning Linguist, Harvey Updike, Hi-Viz, Lunch Lady, Porcelain, Princess Aurora, Ride Along, T-cell, Tiny Dancer, Trapper Keeper, Vector

THE THANG:

Quick disclaimer, then a Mosey on the greenway towards the outdoor gym, pausing there for some COP, in cadence of course:

• SSH x 15
• High Knees x 15
• LBAC x 15
• rLBAC x 15
• Air Press x 15
• Side Straddle Squat x 15

A quick additional mosey around and back to the outdoor gym, then the fun began. The PAX partnered up for the Bear Crawl 1-2-3 (see attached map). One started the team count of the following exercises:

100 Merkins

200 LBCs

300 Squats

The other partner started bear crawling to the adjacent parking lot. Once they arrived at the lot, they gave an AYG around the sign in the middle of the lot and then back to tap their partner out to swap roles. The fun continued until the 1-2-3 exercises were complete. Alternating 30-second elbow planks and tree huggers were aplenty until the six arrived.

We’re just going to mosey back to the cars, right? No, sir. We made back eventually — but we took the burpee ladder home.

• Mosey for a bit
• Stop and do 10 burpees
• Bernie for a bit
• Stop and do 9 burpees
• Side travel hop facing right for a bit
• Stop and do 8 burpees
• Side travel hop facing left for a bit
• Stop and do 7 burpees
• Little baby arm travels for a bit
• Stop and do 6 burpees
• Reverse little baby arm travels for a bit
• Stop and do 5 burpees
• Broad jump for a bit
• Stop and do 4 burpees
• High knees for a bit
• Stop and do 3 burpees
• High skips for a bit
• Stop and do 2 burpees
• Mosey for a bit
• Stop and do one final burpee
• AYG back to the shovel flag (~200 meters)

BULLHORN:

• 12/7: Leadership Luncheon.  Richland Country Club at 11:30. Details on Slack. If finances are tight, please don’t let that be the reason you can’t come — T-cell has offered to cover anyone who is in a financial bind — DM him on Slack.
• 12/7: Friendly Friday! Needs a Q too.
• 12/11: Bicentennial will be leading the next round of F3 Libeery – December 11th at Fat Bottom Brewery.  Freed to Lead is the book of choice, but feel free to join even if you haven’t read it.

Strong work gentlemen!