Category: Sir Ellington

PAX: BV, Floppy Disk, PSL, CAPSLOCK, Donuts, Vegemite, Funyuns, Big Stick, FTTAL, Pop a Lock, Karamazov, Prevac, Blue Mule, Venus, Skidmark, Brown Nose, Black Lung, Ludwig van Oshkosh (QIC)

I’m blanking on two others. Q fail — rake me over the coals for it.

28 degrees greeted the highly appropriate 20 PAX who were so excited for an #RF20 themed Q.

YHC makes no secret of the fact that he’s an ardent fan of Roger Federer. Each time the Swiss Maestro has won a grand slam, YHC has led a Federer themed workout, and today was no exception. This past Sunday, Federer won his record extending 20th grand slam and 6th Australian Open title. 20 and 6 would be our main numbers for the day.

Moseyed from the church up the left side of the main Ag Center loop to the top for WOR.

20 SSH

10 Good Mornings

10 WMH

20 Air Presses

20 Seal Claps

10 Butt Kickers

Thang:

BLIMPS (burpees, lunges, imperial walkers, merkins, plankjax and squats)

There are 9 speed bumps on the upper loop. PAX would do 20 reps of each BLIMP exercise at the 1st, 3rd, 5th, 7th and 9th speed bumps, and a 6th set of BLIMPS back at the start of the loop in front of the house. When all was said and done, a total of 120 reps of each.

Alternate between 20 WW1s and 20 Mountain Climbers until the 6 is in.

As Blue Mule would say: Simple, but effective.

Head back down to the playground for 20 rows and 20 hanging knees to chest. Since Fed went back to back at the Australian Open, it was a given we would do 2 sets of each exercise.

Plank for the 6.

Mosey back to the parking lot for Mary.

20 Flutter Kicks

20 LBCs

40 secs of low plank

Great work today. Iron sharpens iron, so the group pushes all of us to get better. Or as Nike would say, Betterer.

Keep El Maestro and his family in your prayers. His wife is battling the flu, they have a newborn, and he may have had another seizure last week.

Tough Mudder coming up in the fall. Contact Donuts ‘n Mish for details. If you act quickly, it’s only $400 right now.

Ludwig

PAX: Skid Mark, Offshore, Walter White, Umbrella, Black Lung, Funyuns, Big Bang, Bagger Vance, Dr Smartt, Big Stick, CAPS LOCK, PSL, Cowboy, Venus, PreVac, Ludwig, Cinderella, Crawfish, Floppy Disk

QIC: Floppy Disk

45 degrees with a strong north wind greeted 19 redpillers at Sir E this morning. YHC explained that this was intended to be an Aunt Bea Q, but that his wife had contracted the stomach flu, and thus he would be unable to attend. Instead, we would pay homage to AB with different components of the workout starting right out with a reverse mosey capri lap. Following the loop we switched to a standard forward mosey, and made our way up towards the big house obviously not following sanctioned paths as is the standard under AB guidance.

We convened around the flag to get all warmed up.

Disclaimer
WoR (all IC)
ssh x20
high knees x15
butt kicks x15
good morns x10
willie mays x10
windmills x10
squats x10

THANG
The first evolution was dubbed the Crazy H8, but I’m also considering H8ful Eight. Borrowing a page out of Tidy Cat’s playbook we did the standard double-loop figure eight with the following rules in place:

• 8x Burpees at the middle, top and bottom of the 8 starting and finishing with said Burpees for a total of 40.
• 8x each of Atomic Merks, Jump Squats and WW1s at each speed bump. 10x speed bumps for a total of 80x reps of each.

We mosey’d to the homestead for: 50x calf raises (25x each leg) followed by 15x more each leg.

Mosey to the big lot for some island to island work: bear crawl to first island, broad jump to second island, burpee broad jump to final island.

Once all in we mosey’d back to the church playground for a quick 10x pullups (lock those arms out, BV) and 20x rows.

We had just enough time for the final portion of the morning, which, obviously had to end in classic Aunt Bea fashion…“Peaches” by Presidents of the USA: holding a plank perform a merkin each time you hear the word “peaches” or “peach”. Our muscles were tired, but our hearts were full as the music faded at the strike of 6:15am.

MS
This was a tough workout, especially the first portion. Kudos to all for pushing themselves. Big Stick kept talking about how easy it was. That guy. We will need to review video evidence on whether Bagger was performing a cheat step on each of his burpee broad jumps. The ruling on the field was that he was.

BH
Check Slack for info on the TAK PAKs. Let’s try to get a bunch of those together for a great cause. I was talking with the M today about getting our kids involved with putting those together. I think it could be a great family tradition. Numbtucks will be collecting them next week at Detention and the Racetrack.

See you boys in the gloom,
Floppy Disk

PAX: CAPS LOCK, Pappa Lock, brother-in-law, Funyuns, PSL, PreVac, Grease Trap, Floppy Disk, Big Bang, Big stick,BV, umbrella, Black Lung, FNG (skidmark)

14 PAX braved the rain this morning to enjoy one last day of warm weather (60 degrees) before winter really rolls in.

Bagger was on the Co-Q to protect the group from experiencing a full VQ this AM. After a mosey to the top of the Ag Center and a quick disclaimer, Bagger responded to some mumble chatter with another lap around the Ag Center for good measure and then proceeded with WOR

THE THANG:
Partnered up for DORA 123
Partner 1 ran the distance while partner 2 performed the exercise and then swapped, building to a cumulative number of each exercise.

1st Exercise: 100 Merkins; partner ran to 1st speedbump
2nd Exercise: 200 LBCs; partner ran half way down Ag center driveway
3rd Exercise: 300 Squat Jumps: partner ran full loop up/down hill to Ag center.

Plank until all in then . . . you guessed it

Reverse DORA123 (AROD?)

1st Exercise: 300 Frog Humpers partner ran half the hill
2nd Exercise: 200 Flutter kicks while partner ran to first speedbump
3rd Exercise: 100 Carolina Dry Docks (no running)

Mosey back to the parking lot for 6 minutes of MARY DJ style, then announcement and the naming of FNG Skidmark

Great work today,
Black Lung

PAX: Rooms2Go, Bagger Vance, CCR, Big Bang, PSL, Cowboy, Big Stick, Venus, Cathy, Black Lung, Foggy Pirate, FNG Triple D, Binary, Juan Valdez, Vegemite, Jigsaw, Prevac, Braveheart, Ludwig, Offshore, Umbrella, Too Tall, Wall Ball, Walter White, Floppy Disk

40 degrees, a homecoming Rooms2Go and no Floppy met the 24 PAX this morning that gathered to give thanks in workout form at Sir Ellington. YHC had a coffee maker snafu, and therefore came in on two wheels 30 seconds late. On the warmup mosey R2G was thinking about two things: 1. WTF was Floppy? 2. WTF was he going to do as this was supposed to be a co-Q? Perhaps this is a bit of an embellishment. R2G had it under control.

We mosey’d up to the big house for R2G to get us all warmed up.

Disclaimer
WoR (all IC)
ssh x25
bac x10
rbac x10
overhead claps x10
air press x10
willie mays x10
high knees x25
Hamstretch x10

THANG

Acción de GRACIAS
G – orilla Humpers x100. Focus on form. Pain started quickly.
R – oute 66: Mosey around the top loop and stop at each speed bump for ascending burpees. Starting with 1x and work our way to 11x for a total of 66x burpees. Plank/wait then WW1 and wait. Mosey to the tractor pavilion.
A – lternating toe taps on the green benches by the tractor. We did 50x and everyone seemed to be enjoying them so much that we did 30x more.
C – arolina Dry Docks x50. Momentary brain-lapse for YHC on the name for this exercise, though I knew it started with a C. Thankfully, CCR came to the rescue as he does so many times.
I – mperial Squat Walkers x50 IC. A real crowd pleaser. I thought about more, but we were short on time.
A – lternating Shoulder Taps x50 IC. We were running out of time, so we quick moseyed over to the big and traffic-busy hill.
S – evens (Mtn. Climber Merks/Diamond Merks). Due to poor clock management by YHC, we had to cut this short. Traffic is also unwieldy at this point. Noted for future Q planning efforts.

We trail moseyed back to the start where reigns were passed to R2G’s very capable hands for a quick Mary.

Mary
Boxcutters x25 IC
ABC’s kinda IC

MS
It was so great to have Rooms2Go back out in the gloom. He’s a great friend, and his willingness to co-Q was inspiring. Welcome FNG Triple D. He’s a friend of Foggy Pirate’s, who was in classic foggy form this morning. It was also good to see some faces that we haven’t seen out in the gloom in a while. Apologies to R2G and the PAX for my clock management. At least we got a couple minutes of Mary in. I am sure everyone will do their own ab makeup.

BH
Reminder to sign up for Room in the Inn at Crievewood Baptist. Info and link are on Slack. Reach out to Dupree for more details.

Black Friday convergence at The Hill (Franklin Road Academy). Workout will be 6-7am. Meet around back at the football fields.

Grow School on Saturday, December 2nd at FRA. Workout 7-8am followed by biscuits and discussion about the purpose behind F3. If you value F3 please come to this. It will be a good chance to learn more about why we do what we do and how we can make it better.

See you boys in the gloom,
Floppy Disk & Rooms2Go

500 years ago today, Martin Luther sparked the Protestant Reformation with the writing and posting of his 95 Theses and altered the course of world history.  I’m pretty confident this why we have Halloween and kids dress up and get candy from strangers, right?

When he did it, I’m sure a part of Luther was wondering, “you know what, I wonder if this will inspire people 500 years from now to do a workout in my name…” And to that, I’ll say: it did.

Maybe that’s not the case, but this was a momentous occasion in Protestant history and QIC wanted to make sure we all could remember that 500 years ago was Martin Luther’s release of his 95 Theses.  So in remembrance of this hallowed day in history and on a chilly 38 degree Halloween morning, 21 men embarked on a workout in Luther’s name.

PAX: Frugal Macdoogal (QIC), Cathy, Venus, PreVac, Off Shore, Umbrella, Brother at Law, Big Bang, Cowboy, Binary, Funyuns, Donuts, Big Stick, Yard Sale, Floppy Disk, PSL, Bagger Vance, Edible Arrangements, Ludwig, CAPSLOCK, Dupree

Quick Disclaimer then straight in to mosey up the hill to flagpole parking lot in front of the main building in the Ag Center (probably not the formal name for the building).

THANG:

Partner up. Partner One runs the loop down to the front gate and back up, almost 500 yards while Partner Two begins the MARTIN LUTHER workout, 95 reps of each exercise before moving to the next one.  When Partner One returns, he picks up the workout while Partner Two runs the loop.

M – Merkins

A – Aiken Legs (20 Squats, 20 Squat Jumps, 20 Lunges, 20 Split Jacks)

R – Reverse Crunches

T – Tuck Jumps

I – Inch Worm

N – Ninety Five Gorilla Humpers

L – LBCs

U – Uchi Mata Merkins (merkins with leg raise on push up)

T – Toe Touch Abs

H – Hydraulic Squat

E – Elbow Plank Donkey Kicks

R – Rockette Hillbillies

Mosey back to church lot and COT.

QIC had to skip out at 6am, so thanks to Donuts for wrapping things up.

Great work today, guys!

Till Next Time,

Frugal