Tag: The Pound

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Pounding the Q’s 1st Year

Gloom Factor:  Frosty beard and stars
Pre-Party:  Hibernating
PAX in Attendance:  Nimbus1500, Creeper, Huggy, Type O, Professor X (Respect), Scrooge, Sterno, Old Hickory, Leatherneck, and Staples (YHC and QiC)
Warm Up:  Show Me lap, good mornings, huggers, Tebow stretch, disclaimer

Today is a trip down memory lane for me as we marked a year since I joined this group of HIMs.

Thang 1

Mosey to Defiant’s painground to visit the site of my first posting.
(5) sets of (5) reps OYO

    • Pull-ups
    • Copenhagens
    • Burpees

Thang 2

Mosey through the neighborhood to the invisible curb (where I broke my foot) at the Rec Center.
(3) sets of curb work OYO

    • Derkins
    • Calf Raises
    • Buy-out partner carries in honor of Netflix, Altidore, and Hambone who carried me to the truck in January

Thang 3

Mosey up the street and around Mill Creek Brewery.  Unfortunately, time ran short and we had to cut the man-maker/coupon work awaiting us.

Mary at the Parking Lot

LBC’s, Flutter Kicks, Low and Slow Squats

Number Off/Name-a-rama/COT
Prayer Requests

  • Continue to lift up LMP and his wife and family
  • Professor X’s friends dealing with cancer
  • Prayer for Sterno and his family and their baby on the way
  • Prayer for my Mom (and Dad) as we will move her into a care facility next weekend

Announcements

  • Christmas Party this Saturday at our place (see Slack for details and side dish/dessert sign up)
  • Christmas Eve service opportunity with GlenGarry and family (serving lunch at the Rescue Mission)
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Getting FAT at the Pound

Gloom Factor:  Gloom fartsacked; perfect morning.

Pre-party:  Kermit led Creeper, Old Hickory, and Staples in a surprise preview of the Thang.

PAX in Attendance:  Kermit, Creeper, Old Hickory, Nimbus, Stats, Inspector Gadget, Barney, Scrooge, Sex Ed, TV Guide, Professor X (respect), Show Me, Hushpuppy, and Staples (QiC)

Disclaimer/Warm Up:  Show Me lap, disclaimer, SSH, Imperial Walkers, Good Mornings, WMH, Tebow stretch, and Toy Soldiers.

The Thang:  Partner up for encouragement and mosey to the track to get in some FAT (feet, arms, and tummies) work.  The goal was 6 (big) laps with speed bumps at each side.  Side A’s exercises were (20) squats, (20) merkins, and (20) overhead presses.  Side B’s exercises were (20) WWI’s, (20) LBC’s, and (20) flutter kicks.

The HIM’s brought their A-game and knocked out some reps and miles.  All in, we covered 2.5 miles and did (100) or more reps of each.  Time caught us and we moseyed back to the parking lot.

CoT:  Count off, Name-o-rama, a word (this community of men is a blessing to me and I pray it is to you all, and, I thank each one of you for sharpening me), prayer, and announcements.

Post-Party:  Stats, Creeper, Nimbus, Show Me put in some additional work.

Announcements:  3rd Thursday lunch is today at Oscar’s at 11:30am, F3 Dad’s camp is next weekend at the Ocoee, Wild Beast Feast is September 7th at 6:00pm at Staples’ place

Prayer Requests:  Soccer Mom in Uganda, prayers for safe travels for all headed DR over the coming week/weekend (especially ocean going PAX)

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Rocky & The Rockettes

3/7/19

15 PAX made it out this morning, in what I hope is one of the last twenty something degree mornings of the year.

PAX: Nimbus1750, 3rdDegree, Tebow, Inspector Gadget, Kermit, Netflix, Stats, Sterno, Hot n Ready, Staples, Typo+, OldHickory, ShowMe, (shoulda done this earlier, now I don’t remember)

Warmup – delayed Capri lap due to technical difficulties. We tried out some new “Boxer Jacks” and a pretend jump rope progression.

Rocky I & II
-Mosey around the ballpark to the snack shack.
-50 Frog hops in to 50 Duckwalk steps X 4-5 depending on how long your duck stride was.
-50 Alternating “one arm” merkins with a clap merkin at the end. Each down counted as one
-Split into 2 groups    (Swap)                                                                                                                         Group A: 25 Bulgarian Split Squats (Each Leg)                                                                       Group B: 25 “One Arm” pullups…or at least they would’ve been if it wasn’t             so slick (seriously, that was the only thing preventing one arm pullups!)

Rocky III
-Partner up for the Apollo beach run (ie. jog around the 1/3 mile track with a partner and race to the finish line from the bench by the bridge)…then hug it out

Rocky IV
-Snowy Sled Pull (Push…cause a pull would’ve been awkward…like if you had hung under a dude before over the bridge…not saying I ever did that)
PAX 1 bear crawl drives PAX 2 while  PAX 2 pushes against PAX 1s                           shoulders.  Down and back 3 times, alternating Alternating drivers.                    -50 Hanging leg lifts off the bench, not quote the dragon flag I was hoping for…

 

I’m sure I’m missing a post party and other things, but Yo F3 PAX, I DID IT!

Oh yeah, I think we finished with some more boxing jacks upon Sterno’s request.

 

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Nimbus’ Favorite Thangs

7 PAX out this morning in the low 20s for Nimbus’ list of Favorite Thangs!

PAX: Stats, Altidore, Tebow, Ragdoll, Sterno, Creeper & Nimbus1500

Warm-Up:

  • SSH x25
  • Tempo Squats x20
  • Big Arm Circles OYO (definitely needed before the sequence below)
  • Toy Soliders x10ish each leg OYO

The List

Thang Combo #1

Quick Mosey to the swing set for our partner swap Burpups (Prairie Grass Pullups for those of you who took the journey on the Oregon Trail pt. 2) and HipDips.  With 5 sets of 5, each PAX completed 25 Burpups and as many HipDips they could squeeze in while their partner was on the pull up bar.

Thang Combo #2

Mosey to the Snack Shack for some wall work.  In pairs, one PAX would run to the trees and back while the other PAX would do the wall exercise until the runner returned.  We did three rounds, 1st Wall Walkups, 2nd Balls to the Wall (lotta balls in my workouts lately?), 3rd Donkey Kicks.

Thang #3

Indian run from the snack shack to the bridge, where we did one lap of partner carries.  Each PAX rotated in as needed to complete the lap.

Thang #4

Since we were there and we hadn’t had enough shoulders yet, we Crawl Bear’d the bridge and Bear Crawled back.

Mosey back to launch

Mary:

Quick mary with 3 mins remaining, but we got in some new flavors of planks I’ve been experimenting with…from my wife’s Barre classes:).  They have dumb names at Barre, so I’ll call the first one, “The Hillbilly Plank”.  We completed 20ish of those and then knocked out 10 “Push Planks” (name is in review).

Like most of my Qs, I had a lot more favorites to share, but didn’t have enough time.  A sequel is likely…