AO: titan
Q: SalPal
PAX: Pep, Tim the Toolman, SalPal, Spinal Tap, CubCadet, D-Flat
FNGs: 1 D-Flat
COUNT: 6
See original post.
Q: SalPal
PAX: Pep, Tim the Toolman, SalPal, Spinal Tap, CubCadet, D-Flat
FNGs: 1 D-Flat
COUNT: 6
See original post.
WEIGHTsteros #3
AO: westeros
Q: Michelin Man , Vector
PAX: Vector, Tim the Toolman, CubCadet, Spinal Tap, Michelin Man, Papa Bear, Red Skull, Squatter, Pep, Oil Rig(?), Cash Crop
FNGs: 1 Cash Crop
COUNT: 11
CONDITIONS: 14 degrees and completely dry. Not that cold? Red Skull “it was cold”
Q: Michelin Man , Vector
PAX: Vector, Tim the Toolman, CubCadet, Spinal Tap, Michelin Man, Papa Bear, Red Skull, Squatter, Pep, Oil Rig(?), Cash Crop
FNGs: 1 Cash Crop
COUNT: 11
CONDITIONS: 14 degrees and completely dry. Not that cold? Red Skull “it was cold”
WARMUP: 41 side straddle hops!
THE THANG:
Follow the leader lap around the park. Carrying blocks!
Low quality in the initial run. So we did a bonus follow the leader to the interstate bridge and back. Continued varying levels of interest in running occurred. So…
Circle of Blocks!
Pair up. 6 stations. Spinal Tap and Squatter are the timers and do 6 reps. Then each group shifts to the next station.
Stations:
1. OHP
2. Squats
3. IYTs
4. Halos
5. Kettlebell swings
6. Curls
1 warm us up lap in the middle around the bus loop. Run back carrying blocks.
Mary
MOLESKINE: gratitude for Cash Crop and Oil Rig joining down range. Thanks Vector for keeping us Hot with that playlist.
Never Miss a Monday.
The Great Shave Deception
AO: titan
Q: Squatter
PAX: Chunks, hambone, CubCadet, Pep, Spinal Tap, Tim the Toolman
FNGs: None
COUNT: 7
CONDITIONS:
Windy 42 degrees
Q: Squatter
PAX: Chunks, hambone, CubCadet, Pep, Spinal Tap, Tim the Toolman
FNGs: None
COUNT: 7
CONDITIONS:
Windy 42 degrees
WARMUP:
SSH
Michael Phelps
Butt-Kickers
WMH-Runners Stretch-2Buck
Good Mornings
THE THANG:
Indian Run w/ speaker
15 minutes of
5 Pull-ups
10 Merkins
15 Squats
Coupon work in cadence
Curl to OH Press 4 ct
Body Builders 8 ct
Slow Thrusters 8 ct
Deadlift to Row 4 ct
BB Sit-ups 4 ct
Flutter kicks 4 ct
Lunge walk/OH walk w/ coupon
Rinse Repeat til 615
MOLESKINE:
Squatter still has a beard. You can’t believe anything you see online these days. But as promised the PAX saw a beardless Squatter as they passed around his drivers license pic from 15 years ago.
ANNOUNCEMENTS:
F3 Christmas Party 12/12
Christmas Eve Titan Workout – 2.0 friendly
New Year’s Eve Titan Workout – AOQ change
COT:
Prayer and Coffeteria at Star Bagel
WEIGHTsteros 2
AO: westeros
Q: Michelin Man , Vector
PAX: Vector, Shy Guy, CubCadet, Puzzlah, Tim the Toolman, Michelin Man, The Merchant, Fud (DR), Solaran? (DR)
FNGs: None
COUNT: 9
CONDITIONS: moderate cold. Tights appropriate but could have done shorts.
Q: Michelin Man , Vector
PAX: Vector, Shy Guy, CubCadet, Puzzlah, Tim the Toolman, Michelin Man, The Merchant, Fud (DR), Solaran? (DR)
FNGs: None
COUNT: 9
CONDITIONS: moderate cold. Tights appropriate but could have done shorts.
WARMUP: nil
THE THANG: Butt Stuff
Run the park lap
Monkey humpers for length of the America. Standard: “Bootylicious”. On “Booty,” do a star jump.
Partner Up. 2 rounds.
Partners 1 does broad jumps (round 1) or high knees (round 2) to the vehicles and jogs back
Partner 2, with a block, does:
Squats
Lunges
Bulgarian Split squats
Step ups
Stand ups (from a sitting position stand up with one foot with a block)
Squats for length of the classic: “My Humps.” On “Humps,” do a 5 monkey humpers. Oh my humps…
Mary for time
COT: Never Miss A Monday. See you next week
Vector 8th Qversary – A Sampling of the Past
AO: bomber
Q: Vector
PAX: Chunks, CubCadet, DintyMoore, Firefox, Papa Bear, Pep, Sherlock, Strutter, Tim the Toolman
FNGs: None
COUNT: 10
To celebrate a slightly belated 8th Anniversary for YHC (I was EH’d by Ebola in Nov 2017 and had a hambone Q’d beatdown to introduce me to this non-cult cult), I decided to celebrate the musical tradition of sampling by sampling from my first Q. Vector from 8 years ago didn’t give me much to work with, but, like most sampled tunes, the end result is often worse than the original . . .
Q: Vector
PAX: Chunks, CubCadet, DintyMoore, Firefox, Papa Bear, Pep, Sherlock, Strutter, Tim the Toolman
FNGs: None
COUNT: 10
To celebrate a slightly belated 8th Anniversary for YHC (I was EH’d by Ebola in Nov 2017 and had a hambone Q’d beatdown to introduce me to this non-cult cult), I decided to celebrate the musical tradition of sampling by sampling from my first Q. Vector from 8 years ago didn’t give me much to work with, but, like most sampled tunes, the end result is often worse than the original . . .
CONDITIONS: Slightly chilly but warm in our hearts
PLAYLIST: Legendary songs that sampled other works along with the originals
U Can’t Touch This – MC Hammer (which samples . . .)
Super Freak – Rick James
Ice Ice Baby – Vanilla Ice (which samples . . . )
Under Pressure – Queen and David Bowie
S.O.S. – Rhianna (which samples . . .)
Tainted Love – Soft Cell
Don’t Stop the Music – Rhianna (which samples . . . )
Wanna be Starting Somethin’ – Michael Jackson
Anxiety – Doechii (which samples . . . )
Somebody That I Used to Know – Gotye
WARMUP:
Taken from my first Q in March 2018:
GM x 12, WMH x 12, IW x 12, Squats x 12, LBAC x 12, RLBAC x 12
THE THANG:
The Original Vector Q Workout:
[Side note – 1) not sure how you do “reps” of bear crawls, 2) bear crawls AND burpeees? Jeez 2018 me, not cool.]
1) Bear crawl x 12
2) Dips on benches x 12
3) Pull-ups x 12
4) Burpees x 12
The Sample: Taking the original and making it better? worse? indifferent?
DORA with partner
Burpees x 100
Pull-ups x 200
Dips x 300
Run around Rec Center with a Bear Crawl on the last leg
Mary:
Did the 2018 Mary of Elbows to Knees L and R side x 12 each and followed by sampling to make better with “real” bicycles x 12 each side.
ANNOUNCEMENTS:
1. Grow School 12/6 (tomorrow)
2. Holiday Party Hair Band house 12/12 6p
3. Night Moves/After Hours 12/18
COT:
Words of gratitude, praises, prayers. Many prayers and gratitude for Pep’s new computer (like there was A LOT of discussion about this). Appreciated the arrival of HRS Chunks-N-Stuff and that they did not leave once they heard 200 pull-ups and 100 burpees on the docket! Thankful for all the HIM who came out and continue to push me to be harder, better, faster, stronger (see the Kanye sample I threw in there?). SYITG, Vec
Hot Rod
AO: atlantis
Q: Focker
PAX: Michael Bonds, Wet Wipes, Subway, Pole Dancer, CubCadet, Toothless
FNGs: None
COUNT: 7
CONDITIONS: perfect
Q: Focker
PAX: Michael Bonds, Wet Wipes, Subway, Pole Dancer, CubCadet, Toothless
FNGs: None
COUNT: 7
CONDITIONS: perfect
WARMUP: some basic active warm up stuff
THE THANG: while one PAX drug a large punching bag and then switched to overhead ruck carry other PAX did the following:
HOT
Hand release merkins
Overhead Merkin (dry docks)
Toe raises
ROD
Really hard squats (mucho leggo)
One legged bridges
Dead bugs
H – Horizontal Push
Push-ups
O – Overhead / Vertical Work
dive-bomber push-ups
T – Trunk/Core
low plank
R – Really hard squats
O – Open-Chain Lower Body
Lunges
D – Dynamic Movement
mountain climbers
MOLESKINE: just some good fellowship with good dudes
ANNOUNCEMENTS: you know where to look!
COT: thankful for this community and these men in particular
Monster Ballads
AO: titan
Q: Natural Ice
PAX: Spinal Tap, Puzzlah, Young and Restless, Pep, Tim the Toolman, CubCadet, Papa Bear, Juicy J, Squatter, G Money
FNGs: None
COUNT: 11
CONDITIONS: very very perfect
Q: Natural Ice
PAX: Spinal Tap, Puzzlah, Young and Restless, Pep, Tim the Toolman, CubCadet, Papa Bear, Juicy J, Squatter, G Money
FNGs: None
COUNT: 11
CONDITIONS: very very perfect
PLAYLIST: https://youtu.be/_qLBSwrBiBs?si=LguU0WFsEF5ecEbK
WARMUP: Extremely slow SSH cadence practice…… we still need ore practice. Then we did some typical warm ups and stretching.
THE THANG: Another Big Dumb Thang
Mosey to the front of the Parthenon
5 Burpees
10 Derkins (decline merkins)
20 Merkins
30 Incline Merkins
Run around the circle and WWIs while we wait for the 6
YHC Called out cadence merry for an “active recovery” flutter kicks, LBCs
5 Burpees
10 Iron Mikes (each leg is half)
20 Bulgarian Split Squats
30 Jump Squats
Run around the circle and WWIs while we wait for the 6
YHC Called out LBCs, Freddy Mercurys, and Jane Fonda in cadence.
We rinsed and repeated this until our time was up – No breaks no stops, just chest, merry, legs, and more merry.
MOLESKINE: We came to work out – push it for 45 minutes and get the hardest part of your day behind you.
ANNOUNCEMENTS: F3 After Dark or night moves or whatever….. its Thursday Night. Go to it!
COT:
Fire Tap
AO: titan
Q: Spinal Tap , Firefox
PAX: Fulton (St. Louis), Sherlock, Tim the Toolman, Choo Choo, CubCadet, Papa Bear, Pep
FNGs: None
COUNT: 9
CONDITIONS: Warmer
Q: Spinal Tap , Firefox
PAX: Fulton (St. Louis), Sherlock, Tim the Toolman, Choo Choo, CubCadet, Papa Bear, Pep
FNGs: None
COUNT: 9
CONDITIONS: Warmer
WARMUP: The usual stuff
THE THANG: Firefox focused on upper body with increasing reps alternating running back and forth.
We then proceeded to the Parthenon and did workouts at each corner with a group of 3 doing a lap between corners.
ANNOUNCEMENTS: Check slack! Siri is leading a beat down at Percy Warner steps Saturday and next Thursday is night moves led by Black Lung
COT: Pep job stress, new babies coming into the world, and encouragement to stay in community…
IYKYK
AO: westeros
Q: Chunks
PAX: Spinal Tap, Vector, CubCadet, DintyMoore, Puzzlah, Pep, Tim the Toolman, Papa Bear, bluemule, Salami
FNGs: None
COUNT: 11
CONDITIONS: NOT FOR THE WEAK. :cold_face:
Q: Chunks
PAX: Spinal Tap, Vector, CubCadet, DintyMoore, Puzzlah, Pep, Tim the Toolman, Papa Bear, bluemule, Salami
FNGs: None
COUNT: 11
CONDITIONS: NOT FOR THE WEAK. :cold_face:
WARMUP: Arm Circles. Imperial Walkers, SSH, Right over left, Left over right, Willie Mays Hayes
THE THANG:
Don’t know what Pre-Workout Gym Bro Vector took, but he was ready to take on Love Circle.
CubCadet was skeptical and waiting for a surprise Co-Q to pop out of a bush.
Without furth ado, time to attack Love Circle!
Off we go with and Indian Run. Stopped at the bridge for some Boo Boo Bearcrawls. Continued the run to the stop sign for some Merkins. Then we took the Mrs. Toolman route straight up the hill.
Reached the summit for a moment of reflection. Asked the PAX to think about all the opportunities they’ve been blessed with in this city and how they can pass those along to others in the city we all love.
What goes us must come down. Also we completed the circle at love circle. Stopped at the stop sign again for some merkins. Continued our run stopped at the bridge for a nice lunge walk across the bridge. Continued the run to the hill near the portajohns. Squats and Merkins at the top and bottom. 3 Rounds.
95% of men over the age of 35 will never sprint again. Not today Satan. Sprint back to startex.
Finished with some ab work and broga.
MOLESKINE:
ANNOUNCEMENTS: Check Slack
COT: Prayers for jobs and families
Found out after the work out that was Papa Bear’s first time summiting Love Circle. :heart::large_green_circle:
Always an honor to lead at Westeros.
SURPRISE – CO Q
AO: bomber
Q: Chunks , Hair Band
PAX: Tim the Toolman, Puzzlah, hambone, Pep, Strutter, Papa Bear, CubCadet, DintyMoore, Firefox
FNGs: None
COUNT: 11
CONDITIONS: Warm
Q: Chunks , Hair Band
PAX: Tim the Toolman, Puzzlah, hambone, Pep, Strutter, Papa Bear, CubCadet, DintyMoore, Firefox
FNGs: None
COUNT: 11
CONDITIONS: Warm
WARMUP: SSH and some other non sense lead by Hair Band
THE THANG:
SURPRISE CO Q.
Hairband took the first half. Took us to the hill for burpee hill repeats.
Mosey to the playground for
5 Pullups
10 Perfect Merkins
20 Split Squats
30 big boy situps
Mosey around the community center
A couple rounds then mosey to upper parking lot
Boo boo bear crawls switching legs after 3 parking spaces then run to first island.
Mosey to the far island.
95% of men over the age of 35 will never sprint again. Not today Satan. Sprint to the end of the parking lot.
Mosey to startex for some Ab work to finish.
CubCadet loved the surprise Co Q idea. :joy: A surprise Co-Q will return.
MOLESKINE:
ANNOUNCEMENTS: Check Slack
COT: Everyone shared a moment of gratitude.
Thanks Firefox for the ask and Hair Band for joining me. Always an honor to lead the most respected AO.