Category: Uncategorized

QIC: Schnitzel

PAX: Iditarod, Grohl, Noble Virus, Scraps, Yosef

Weather: 75 and rain

Jog around parking lot

Good mornings
Willie mayes Hayes
Cherry pickers
Baby arm circles
Imperial walkers
Non-imperial walkers

35-4 count side straddle hops
35-4 count merkins
35-4 count mountain climbers turned into something (can’t remember)
35- cherry pickers
10 burpees

Partners-1 ran to the lightpost other planked. Down and back to light post and alternate. Worked our way up to 3 and then back down.
50 monkey humpers

Small loop slightly faster than mosey/stop 4 times
15 right leg lunges
15 squats
15 left leg lunges
15 squats
10 burpees

COP- give it away/red hot chili peppers- side straddle hops during verses, plank jack during give it away, and tree huggers during instrumental. We finished with tree huggers

One lap around parking lot and finished up

Fire CoT by Schnitzel

12 HIM showed up at the Racetrack to get a little better today for a VQ by Joey Freshwater including one Willy Loman from NC (Marino) and an FNG… He did not disappoint.

PAX: Joey Freshwater (Co-QIC), Umbrella (Co), CAPSLOCK, Black Widow, Offshore, Calfkiller, Cinderella, Hambone, Tampa Libra, Razorback, Marino (WL), FNG Sitcom Mom

A muggy warm morning welcomed the PAX for Freshwater’s VQ. Umbrella proclaimed the disclaimer and the PAX moseyed up the hill to the parking garage lot to begin

WOR:

10 x Good Morning
10 x WMH
20 x SSH
10 x BAC Forward
10 x BAC Reverse
10 x O/H Press
10 x Slow & Low Squat
10 x Tempo Merkin
10 x Imperial Walker

Joey Freshwater is introduced as Q and leads the group up six floors of the parking garage, across the top floor and back down to the first ramp on the first floor of garage

THANG:

This is what I’d call the “You’re doing it wrong” workout because Umbrella provided constructive criticism on a movement in my first workout and I laughed my ass off afterward. AKA “The cherry popper”. Pretty much modeled after another one we did there.

Ramp One:

Sprint floor one ramp

30 merkins first corner

Lunges to second corner

30 WW1s second corner

High knees to third corner

30 jump squats third corner

Backward run to fourth corner

Wall sit fourth corner until rest of PAX gets to fourth corner

Rest count then proceed to next ramp

Ramp Two:

Sprint floor two ramp

30 burpees first corner

Bear crawl to second corner

30 flutter kicks second corner

Broad jump to third corner

30 air squats third corner

Backward run to fourth corner

Wall sit fourth corner until PAX gets to fourth corner

Rest count then proceed to next ramp

Ramp Three:

Sprint ramp three

30 merkins first corner

Power skips to second corner

30 elbow to knee sit-ups second corner

Side squat with turn to third corner

30 shoulder touches third corner

Butt kickers to fourth corner

Wall sit fourth corner until PAX gets to fourth corner

FROM HERE, SPRINT GARAGE RAMPS WITH SLOWER PACE IF NEEDED ON THE FLATS TO THE ROOF TOP. EVERY MAN FOR HIMSELF.

DEPENDING ON TIME LEFT AT TOP FLOOR, ADD “KILLERS” (THINK SUICIDES BUT I PREFER TO NOT — USE THAT WORD).

Mosey back to Racetrack lot for…

MARY (Umbrella):

High plank 30 seconds
Right arm up 30 seconds
High Plank 30 seconds
Left arm up 30 seconds
High plank 30 seconds

10 Merkins OYO

10 x Good Mornings

COT – Great job by Joey Freshwater on his VQ. He brought it today and PAX all worked hard and got better today. Reminders on 9/11 CSAUP as well as need for Q’s at Purple Cow and Racetrack in an effort to fill up calendar for September.

26 PAX: Bagger Vance, PSL, Floppy D, Fox Trot, Big Stick, Dine-n-Dash, Yard Sale, Accounts Receivable, Lumberg, Calf Killer, CCR, Yumi, fox hole, Swamp Fox, The Strangler, Reefer, Black Lung, Skid Mark, umbrella, Donuts Pre-Vac

QIC: Dupree

A nice and cool 61 degrees greeted 26 PAX last Friday. Thinking that it would be good day for some encouraging partner work, and being inspired by Q’s reading for IronClad challenge, Q gave the disclaimer.

Taking the long loop around the bus loop, Q surprises PAX with a left turn into the new parking lot. FoxTrot and Big Stick stumble into finding us in circle and much mumblechatter begins with the arrival of FoxTrot who stood next to BV.

WAR

SSH xs 15
Willie Mays xs 15
Good Mornings xs15
Baby Arm circles xs15
Reverse xs 15
air press xs 15
Squats xs 15
Merkins xs 15

Count off 1’s and 2’s – 1’s look to your left, 2’s to your right and that is partner for the day. Each exercise is done together. Q quoted Andy Crouch from his book “Strong and Weak:”
Leadership begins the moment you care about others flourishing more than your own. Q was really moved by this statement this summer and let that wisdom guide our workout together.

THANG

Bear Crawl up the bus hill with partner. Once you get to the gate, jog back down to the bus hill.

Lunge up the bus hill with partner (these felt especially good after PSL’s beatdown at detention). Run back to the bus loop.

Burpee broadjump up the bus hill with partner. This one was a favorite of the PAX.

Then mosey to playground where we with our partner did three sets of 10 pullups, 20 rows, and 25 dips. Pre-Vac prevacced.

Line up under pavilion. With partner do 11’s – burpee/mountain merkin combination. That sucked.

MARY
Flutters xs 30
WWI’s on your own – 15
Good Mornings to close us out.

COT – Q school and 4 year F3 anniversary September 29th.

Q reminded PAX that some are faster, some are slower, some in great shape, some are just beginning, but we all need each other. Today we practiced caring more about the other than ourselves. For some of us that sped us up. For some of us that slowed us down. But we did it together. We all need people to walk with in life together. If we truly want to be leaders, care more about the flourishing of others than your own.

Always an honor to lead.

QIC: Iditarod
PAX: Iditarod, Scraps, Grohl, CDL, Noble Virus, Air Wolf
WOR
2 Laps around Courthouse-Politicians, Side Shuffles ETC.
Good Mornings x 10
Willie Mays Hayes x 10
Daisy Pickers
BAC x 10
Hand claps x10
SSH x 10

The Thang
Mosey to the Presbyterian Church-Along the way made 3 stops
Burpees x 10
Alternating Shoulder taps x 20
Merkins x 30
Alabama ass kickers x 40

YHC informed the PAX they helped to spell out BAMA since this weekend kicks off college football.

Partnered up for three rounds of 3 different super sets.

Round 1

P1 Thruster Merkins on swing set x 10
P2 Squats till P1 completes
Then Flip flop
X 3 Sets

Round 2
P1 Dips x 20
P2 Lt Dans till P1 completes
Then Flip flop
X 3 Sets

Round 3
P1 Incline Merkins x 12
P2 Step ups till P1 Completes
X 3 Sets

Mosey Back
Halfway stop for 20 Squats

No time for Mary upon return.

COT and Prayer.

NMS: Nice to have Airwolf back with us. Keep working hard Gents that one was a tough one. Also CDL is running for him 5k if anyone interested. Good cause and memorial for an old friend of his. Hit him up if youre interested.

Westeros 27 AUG 2018: Sprinting and Merkins

PAX: Blue Mule (Q), Crab Legs, Megatron, Studio 42, Da Vinci, Reveille, Vital Signs

7 PAX. Gloomy conditions. 0530, GO.

(Basically all we did was run and do merkins – this will be the easiest backblast ever).

Mosey to area close to football field. Boring things like arm circles and stretches to warm up.

SPRINTS AND MERKINS: PHASE ONE: ELEVENS: Mosey to the football field. Team up. Portion of team sprints field, does merkins, then sprints back. Other portion does straddle hop until it’s their turn. Rinse and repeat for ~10 minutes. Plenty of sprints and merkins.

SPRINTS AND MERKINS: PHASE TWO: TELEPHONE POLE: Mosey to the playground. Stay teamed up. Portion of team runs to telephone pole, ~150 yards away. Other teammates stay and do merkins until it is their turn to run. That’s about two minutes doing merkins.

SPRINTS AND MERKINS: PHASE THREE: HILL SPRINTS: Mosey to hill near starting area. Sprint up the hill. Ten merkins. Mosey back to bottom of hill. Rinse and repeat four times. Perform fifth sprint, but sprint to start and do twenty merkins.

MARY: Flutterkicks for 60 seconds.

Simple. Effective. Basically 45 minutes of running and pushups.

SYITG

Blue Mule

CONDITIONS: Cool and crisp, a glorious morning to be outside.

PAX:  T-Cell, Keep-the-Change, Princess Aurora, Hambone, Porcelain, Right Said, Preacher Man, Rocket League, Crablegs, Hawkeye, Lunch Lady, Lemon, Firefox, Hi-Viz, Vector, Silver Medal, Trapper-Keeper, Bad-Boy

QIC: Studio 42

DISCLAIMER

WARM-UP/CoP:  Mosey to the airplane circle for a poorly lit warm-up

• Side Straddle Hops
• Little Baby Arm Circles
• Squats
• Seal Claps
• Werewolves
• Good Mornings

THANG:

Animal Run (mosey’d the trail in between excercises)

• Bear Crawl
• Frog Hops (over your partner)
• Duck Walk
• Alligator Merkins
• “Catch Me If You Can” w/ 10 Gorilla Humpers

• Caterpillar (2 rows planking, facing each other, last 2 guys jump over plankers until they’re at the front)
• Black Snake Run back to the parking lot

 

Mary

• Crunch/Happy Frogs
• Starfish Crunches
• Werewolves (accompanied by some ridiculous howls…)

COT/BOM

BULLHORN:

• Grow Ruck, check it out
• 4-year anniversary Q coming up on September 9th at Stonewall
• Be praying for:
  1. Bad Boy and his wife and baby, that all goes well with the pregnancy
  2. The Luellen (sp?) family who just lost their 13 year old son to suicide
  3. That the Hawkeye family gets their Visas in time and he’s able to get that tooth taken care of!
  4. Hambone’s former co-worker that took his life and the loved ones he leaves behind
  5. Pushing back on the darkness around us
  6. Praise that Lunch Lady’s friend’s scan came back with good results!

MOLESKIN:

What a day to workout guys, bring on more of this cool weather!  Glad to share the best part of the day with y’all.

Studio 42 out.

8 brave souls ventured out to the Skunk this am.

Those in attendance were:

Cowboy

Money Shot

life Champ

Bagger Vance

Big Stick (aka Notorious ManBoy)

Razor (aka Venus)

T-Cell (aka Founding Father)

Foxtrot Talksalot

We began with a little mosey. Side shuffles, donkey kicks, knee highs, calf stretches carried us to the circle up behind JT Moore school.

20 SSH’s, 10 baby arm circles forward, backward.

The heavens then opened up quarter size rain drops as Venus shouted out an Andy Dufresne ‘Shawshank’ reference. We all began to open our arms and face the sky…..akin to the scene where Andy had just crawled thru 500 yards of poopoo to free himself

10 Good mornings, 10 willy May’s Hays

Them mosey around the little baby traffic circle in the back. Quick team huddle under the tree for a reprieve from the monsoon. Venus then apparently lost it in a pothole and went Ass over Tea Kettle! I turned around to see him back on his feet and moving. Thank god his day job doesn’t require hand eye coordination!!!

Mosey back up to the starting spot, with exercise breaks at the speed bumps.

10 mountain climbers, 10 dry docks, 10 dips, 10 plank jacks

The rain ended at this point

The Thang (as called in from corporate)

We began with 15 Burpee box jump overs then 50 hand release merkins, then broad jump 10 yards out and back.

Then 14 BBJO’s, then 50 goblet squirts with coupons  (called squirts because my shorts were completely soaked and my gas sounded like straight up diarrhea when I released….), followed by broad jumps.

Then 13 BBJO’s, then 50 leg ups while holding coupon over chest, then broad jumps.

This proceed for 30 minutes.

We circled up for Mary. 20 Freddy Merks, 20 J Los and the last 30 seconds in self guided Good Mornings!

results:

T cell 8 50 GS
Foxtrot 7 5 LR
Life champ 10 50 HRM
Cowboy 9 50 HRM
Venus 8 50 GS
Big stick 7 22 LR
Money Shot 8 50 GS
BV 7 24 LR

See you animals tomorrow.

FTTAL

 

It was 70s and glorious at 0600 as the PAX arrived at Stonewall for a morning of childhood reminiscence.

QIC: Skid Mark

PAX: Edible Arrangement, Black Lung, Deep Dish, Hambone, Care Bear, Cowboy, Vegemite, V-Squared (late arrival from Chattanooga due to internet schedule confusion

We started with a mosey around the community center and back to the parking lot for some warm-o-rama.

WOR: SSH x30, LBACs x15 f/b, Don Quixotes x10, Imperial walkers x10, Hillbillies x10, Squats x20, Merkins x10

Thang:

As it was my daughter’s 4th birthday party today, I thought we could sum up what life has been so far for a 4 year old..

Newborns go “back to sleep” and can’t really roll over – LBCs x50

Tummy Time – Reverse Snow Angels x1min 

Next they try to roll over – Scorpions x10 

Finally they get it – Superman – Banana – Rolling from superman position to a banana shape with legs and arms off the ground. On the Qs call.

Time to work on our pulling up from the floor to a sit/stand.

10 Headbangers, 5 pull ups EMOM x10 minutes

Next it was time to start moving:

Bearcrawls x20ft > Duck walks x20ft > Mosey x40ft then do everything in reverse (reverse mosey, reverse duckwalk,  and crawlbears). Rinse and repeat x3

Bearcrawls x20ft > Mosey 20ft > Sprint x40ft, then do it all in reverse again. Rinse and repeat x3

At this point we are getting more stable on our feet.  We took a mosey around the southwest corner of the park and back to the pavilion for some playtime. Children initially don’t play well together and instead do separate games on their own while standing next to each other.

30s Exercise with 10s rest alternating: AMRAP Monkey Humpers and AMRAP Picnic table prom dates (legs on a picnic table bench, back on the floor, lift the hips to the sky repeatedly)

Potty training time: Sprint 50yds from the pavillion to the port-o-potty: x5

Finally, children learn to play well together, time for a group exercise. Everybody assumed a plank position in line. The PAX at the front of the line then proceeded to do 10 rows on the climbing rope and went back to the end of the line.  Rinse and repeat with 5 rows per PAX.  

Mary: LBCs x15, Flutter Kicks x15, American Hammers x15, Freddy Mercury’s x15

-At this point, Foxtrot-talks-a-lot showed up to wish us well and then drove off to Portland brew.

COT

Coffeeteria was attended by all but Vegemite…including FTTAL who seemed to show up only for the 2nd F rather than the 1st F. Welcome to V-squared who was visiting his parents in Nashville. Unfortunately, our website suggested the workout was at 0700 and he showed up a mere 50 min late. He put in some miles after coffeeteria to make up for the missed workout.

 

No idea what the temp was, but it was nice for a summer morning in July. I showed up to the Racetrack, and to my surprise, the parking lot was already full of 17 PAX ready to get to work. 5:29am with a quick disclaimer, and then we’re off.

PAX: Bagger Vance, Ebola, Big Bang, Joey Freshwater, Red Skull, Chiwawa (FNG), Tool Time (FNG), Cuervo (FNG), Umbrella, Offshore, Vegemite, Lumberg, Toga, Shoeless Joe, Hot N’ Ready, Maryland (Willy Loman), Black Widow (Q)

Mosey around the back loop at the racetrack, and then circle up in the grass for some WOR.

GM x 10

SSH x 10

WMH x 10

BAC x 10

RBAC x 10

OC x 10

SC x 10

THANG

Head over the little hill towards the back of the racetrack. Line up for some 7’s. Starting with Burpees at the bottom, bear crawl up the hill, and then Turkish Get Ups at the top. SSH while we wait on the six.

All in, and we line up in a single file line to IR up Maryland Way to the parking lot next to the parking garage. It was on this run that we passed who would soon be known as “Cuervo” while he was out for a morning jog. After some flying EH’s, and him seeing a fellow Willy Loman coworker with us, he decided to file in. Line up on one side of the parking lot for another set of 7’s. Jump squats on one end of the lot, sprint to the other, hand release merkins, and then sprint back across the lot. Plank and wait for the six.

All in, and we head to the stair case for a little more cardio. Run up the stairs to the top of the parking deck. Once all in, 10 burpees. Run to the other side of the parking deck, and 10 more burpees. Back down the stairs, and stop next to Holler and Dash.

DID’s

Dips x 20

Irkins x 15

Dirkins x 10

R&R x 3

Single file line again to IR back to the monkey bars at racetrack. Split up into 2 groups. Group 1, start doing AMRAP pull ups while Group 2 runs the inner lap. Flap Jack (or flip off, whichever you want to call it). All in, and head back to the parking lot for Mary.

MARY

J-Lo’s x 20

LBC x 20

WW1 x 30

Low Plank x 30 Seconds

Men, it was a pleasure to be with you this morning. Hard work by everyone out there. Welcome FNG’s Chiwawa, Tool Time, & Cuervo!

Please continue to pray for Preacher Man’s brother battling cancer, as well as Olan Mills father, and Spicoli.

Black Widow