Author: Fred Pickney

Bomber

1.15.21

Gloom: dark but at least it was 35 and not 25. Enthusiasm level high.

PAX:

Sideout (FNG)
Smokejumper (FNG)
Vector
Crawlspace
Hambone
BnB
Spinal Tap
Sooner
Oatmeal
Bad Boy
Rich Soil
T-cell
Ranger Rick
Michelin Man
F3G
Princess Aurora
Hi Viz
The Nanny
Crab Legs
Right Said
Natural Ice

 

Mosey to greenway trailhead and around to McCabe parking lot.

Warmup:

SSH

WMH

Cherry Pickers

LBAC

rLBAC

Air Presses

Foot to hand plank stretch (both sides)

 

Deuling Doomsday Clocks

2 circles of PAX each doing 1 Merkin each and incrementing the count

PAX bowed out once unable to hold plank or do do Merkin

First clock with fewer than 5 PAX loses.

Which clock won is unimportant. Much effort was exerted by all.

 

DORA

100 Merkins

200 LBCs

300 squats

 

Mosey back around to lower parking lot for Mary

Dealer’s choice abs exercises until time.

Props to Smokejumper for the surprise FNG cadence call.

 

Thanks to our coffee sponsors, Cafe Tacoma and Cafe Prius.

 

YHC

1/13/21

PAX
Siri
Black Lung
Crab Legs
Minus3
Hambone
Crawlspace
Rich Soil
Michelin Man
CB
Blue Mule
Natural Ice
Right Said

Dark and cooooooold

mosey around Centennial park to Dragon
LBAC
rLBAC
WMH
cherry pickers
plank position – foot by hand – both sides
step over fence forward/back – both leg
modified air presses (press over the “net”)
with squat
with jump squat

Parthenon step box jumps

parking lot shuffle
shuttle run up and down lot lines, burpee at every other lot line – and back

Mary
1m plank hold
side plank – both sides
AL prom dates
1-leg AL prom dates – both legs
Dealer’s choice to finish out

mosey back to Startex

Prius and Tacoma Cafes and fellowship followed

YHC

11/4/20

5 PAX crawled out of the fartsack to post. A sunny 41 degrees.

PAX:

Blue Mule

F3G

D Frost

Rug Doctor

YHC

 

Warm up:

Mosey around Centennial Park

LBAC

rLBAC

Jump squat/air press combo

WMH

Good Mornings

 

Thang: (Playlist: Night at the Roxbury Soundtrack)

DORA

100 Merkins

200 LBCs

300 Squats

 

Mary:

Rapid fire dealer’s choice

 

-YHC

Westeros

8.17.20

Gloom: a cool 68*

 

PAX:

Michelin man

Black Lung

The Nanny

Bad Boy

Vector

Cub Cadet

Harvey Updike

Crab Legs

B&B

Defrost

Crawlspace

Drago

Sal Pal

Blue Mule

T cell

YHC

 

Warmup:

Mosey to pick up circle

SSH

GM

WMH

Cherry pickers

(r)LBACs

Air presses

High knees

Butt kickers

 

Mosey to big hill on the way to Love Circle

Thang:

11s (squat at the top, burpee at the bottom) up the big hill

 

Mosey back to the start

 

Cafe Prius did a good business post-workout.

 

-YHC

Gloom: warm

PAX

Crawlspace
Hambone
Natty Ice
Bad Boy
Siri
Drago
D Frost
Big Pipeline
Cub cadet
Right Said

Warmup

mosey around Centennial Park

SSH
Arm circles
Overhead press
GM
WMH
Lunge with thoracic twist

Thang

Game: 2 5-gallon buckets and 1 frisbee, 2 groups

Pair of exercises announced (10 burpees / 10 squats)

Each group takes a turn throwing frisbee at bucket. If frisbee hits, that bucket’s team does the burpees while the throwing team does the squats. Swap and repeat. After a few 10 rep rounds, count down reps: 10, 9, 8 . . . . New pairs of exercises as needed.

Mary

7 minutes of Mary, dealer’s choice style. 15 rep max.

Cafe Prius served up hot coffee post-workout. Fellowship occurred.

YHC

Gloom: warm and not humid if you stand perfectly still

 

PAX = 18

BnB

Toothless

Covenant Eyes

T-Cell

HiViz

Black Lung

Vector

Siri

D-frost

Drago

Michelin Man

Natty Ice

Crawlspace

Porcelain

Hambone

River Dawg

Crablegs

Right Said

 

Warmup:

mosey to Woodlawn trailhead to big parking lot

SSH

GM

Cherry Pickers

Overhead Press and arm circle medley

Lunge with thoracic twist

Hip curls

Spiderman merkins

 

Thang:

mosey to bottom of driveway hill

partner DORA

100 merkins

200 “jump” squats

300 crunches

 

Mary

15 minutes of unguided Mary, dealer’s choice style. Rep counts varied greatly.

Sweat was bountiful.

 

Cafe Prius served up hot coffee post-workout. There was even creamer. What’s next–sugar?!

 

YHC

 

Perfect weather – just slightly cool.

 

PAX:

Siri
Black Lung
Drago
Cub Cadet
Michelin Man
Right Said (QIC)
Crawlspace
Hambone
Bad Boy
D Frost

Long mosey around Centennial warm up (fences everywhere)

Warm up:

LBACs, rLBACs, BBACs, rBBACs

overhead presses

GMs

Cherry Pickers

Merkin Doomsday clock to Thunderstruck by AC/DC (people’s chair after failure)

Grass hill repeats with SSH until all-in to Chariots of Fire theme song
Mary – dealer’s choice to Proud Mary by CCR

Next two QICs:
Cub Cadet
Drago

 

Fun was had by all.

 

Parking lot coffeteria at Cafe Prius.

 

YHC

May 27, 2020

 

Temp: 60s

Gloom: Why did Snoop Dogg need an umbrella? (Fo’ drizzle.)

 

PAX:

Siri

Black Lung

Crablegs

Drago

D Frost

Trapper Keeper

Crawlspace

Right Said

 

Warm-o-rama:

Mosey to Lizzie the Dragon

LBACs

rLBACs

Seal Claps

Air presses

Cherry Pickers

Windmills

 

Thang:

Mosey to Parthenon parking lot

Circle up

F3 version of improv game Zip-Zap-Zop

Each PAX calls an exercise and a rep count and “throws” that exercise to another PAX

All PAX perform exercise. Pax who received exercise calls next exercise and next PAX. Repeat until time. Memorable exercises include merkins, burpees, Iron Mikes, squats, planks, hillbillies, correct form box cutters, and sprints.

Social distance was maintained. A good time was had by all.

 

YHC