Q: Toothless
PAX: Toothless
FNGs: None
COUNT: 1
CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: Various stretches and letting the PAX have the illusion of choice for our playlist between yacht rock and oldies.
THE THANG: concentration on eccentric movement control with little regard to rep number.
PAX performed exercises while one PAX served as the timer with a 30lb ruck. Switch exercises when all have traveled
Burpees—>suitcase carry
Squats—>rifle carry
Dive bomber merkins—>lunge
Monkey humpers—>longer ruck shuffle
Core circuit
Slowwww heel drops
Slowwww WW1
Side planks, low plank
Merkin goal means burpee pumpers until time
1 merkin burpee, 2 merkin burpees, 3 merkins, you get the picture
MOLESKINE: this morning I was driving to Atlantis and the only plan I had was the word “eccentric”. We often focus on high reps and fast workouts, but concentrating on controlling the eccentric portion of an exercise (when your muscles are extended) allows for better hypertrophy, strength, and neuromuscular connection. It also teaches patience and mindful movements.
Plus it just really sucks and makes you way more sore. 40 merkins felt like 140.
ANNOUNCEMENTS: merkin madness continues and AOQ grow school! Hopeful plankpril comes back ( Grape).
COT: prayers for spouses, roles as fathers, Toothless mother in law and treatment.
Super grateful for you men this morning. In a world that gets fixated on numbers equaling success, doing a slow workout with a small group of guys meant a lot this AM.
WARMUP: Willie Mays Hays, Cherry Pickers, Arm Stretches, Forward Fold, LBC
THE THANG:
-Mosey around loop
-Deck of cards: hearts=merkins, diamonds=ssh, clubs=squats, spades=crunches, aces/faces=mosey.
ANNOUNCEMENTS:
-Night Moves Thursday
-Q school coming up, Toothless for details
Prayers for Toothless mother n law
WARMUP: Dynamic Warmup, Mosey around the school
THE THANG: Frisbee Battle!
The PAX paired off and battled their litter mate; one PAX tossed the disc and exercised while the other fetched. Whoever had less reps on their turn had to repeat reps.
– Burpees
– Squats
– Merkins
– Freddie Mercs
Accuracy Challenge!
The pups joined forces to play “closest to the disc.” Bear crawl to your first throw, all losers then lunged from their second throw to the disc.
Zoomies!
All PAX tossed discs in a speed round of disc golf- everyone but the winner exercised either burpees, squats, or merkins.
Back to the start for Mary!
MOLESKINE: You many have noticed my flashy yellow running shirt and thought, “Man, I want one of those!” Well fear not; you can order one from All Out Running Co. alloutrunningco.com/! Shoutout Hair Band and Chunks for a sweet design and high quality gear.
ANNOUNCEMENTS: Brewsday, Night Moves next Thursday, Merkin Challenge ongoing
Playlist: https://open.spotify.com/playlist/6NmHKgqYPJwsKx2QVLuIWt?si=d14188ade25049a4
WARMUP: Workout was inspired by Q’s recent visit to the National WW2 Museum in NOLA. We mosey’d in formation around the ball field. PAX has to stay two columns abreast and within arm’s length of person in front. Allowed to ample mumble chatter and heal-stepping, but good team cohesion. Q threw out a few random bits of WW2 / fitness related information….like “in 1941, the recommended time for unit fitness was 1 hour after breakfast”
Once to parking lot, we did the standard 21st century warm-ups b/c the 1940’s once looked too much like bad dance moves and Q didn’t care to demonstrate.
THE THANG: The WW2 standard physical fitness test (I am sure there are many, but this is the one we did).
– Pull-ups to exhaustion. Had to modify based on equipment. In 1941: 20 was an Excellent Score / 9 was a Fair Score.
– Squat Jumps to exhaustion: These are not your standard F3 Squat Jumps. Starting position is squatting on right heel with fingers laced on top of head, palms down. The feet are 4 – 6″ apart with he feel of the left foot on a line with the right foot. Spring upward until both knees are straight and both feet clear the ground. Keep upper body erect. While off the ground, reverse your feet before you land. Each leg is 1. In 1941: 75 was an Excellent Score / 38 was a Fair Score.
– Push-ups to exhaustion: If it looks like a merkin and smells like a merkin. In 1941: 54 was an Excellent Score / 30 was a Fair Score.
– Sit-ups for 2 min: Legs straight at start, hand behind head, scorer holds feet / ankles. Left elbow to right knee on the up (one rep), then alternate to right elbow to left knee for rep two….. In 1941: 79 was an Excellent Score / 51 was a Fair Score.
– 300 yard shuttle run: Spring 5 segments of 60 yards each in parking lot. Distance was only approximate. In 1941: 44 seconds was an Excellent Score / 50 seconds was a Fair Score.
Then we moved to the “Mass Athletics and Group Games” portion of the session. Field Manual 21-20 (c 1941) lists many, but we chose a couple reps of “Follow the Leader” through the playground / obstacle course and then “In and Out” which was sort of a last-man-up run with a rolling basketball, pax in a stationary line, and some zigging and some zagging.
Fit in 30 reps of flutter kicks before time.
MOLESKINE: We all know some history of WW2 whether from school, books, movies, friends or family. It’s nearly impossible to comprehend the entire world being solely focused on one thing for 5+ years. There are some elements of its origins and residue that impact the daily news 80 years later. I’d like to think that if F3 existed back then, its members would have made us very proud (and probably given us a real beat-down).
ANNOUNCEMENTS: 4:13 strong kicks off new class next week. Please consider supporting. For details and other events, see slack.
COT: Pole Dancer friend’s baby getting out of N-ICU. Toothless mother-in-law health. Chunks new job / travels. Firefox challenges as a leader / mentor at work. And the intentions in our heart.
Thank you for the opportunity to lead.
WARMUP:
Mosey 1 laps around soccer fields
Good mornings
Cherry pickers
Willie mays hayes
Cowboy hip rotations (fwd & bck)
50 SSHs
THE THANG:
30 sec high knees + 10 perfect merkins
Repeat 10 times
15 Drop squats + sprint parking spaces
Repeat 8 times
Lunge walk around parking lot
4-5min of 10 burpees + 10 v ups alternating
MOLESKINE:
In a world of well rounded workouts, Hair Band seems obsessed with getting our legs solid as marble. Complaints from the pax about leg soreness will be seen as badges of honor from Hair Band and only seek to fuel his love of leg based workouts. If anything, Hair Band feels like a merciful Q in that he allowed us to do Merkins.
ANNOUNCEMENTS:
• Night Moves hosted by SalPal March 6th, check his preblast for details
• AOQ Grow School coming back atcha Saturday March 22nd stonewall tel:0600-0800
• Spring Fling hosted by Natural Ice – CBO, check main channel for details
• May CSAUP coming your way
COT:
• prayers for work transitions and changes happening, prayers for men looking for work, prayers for babies on the way, over all health and well being
Thanks for letting me Q, this was a fun workout and due to my lack of bringing a speaker the mumblechatter was mumbling.
Welcome to Pothole!
Rock on,
Hair Band :sign_of_the_horns:
WARMUP: Mosey around the parking lot, each PAX carrying a 25lb bag of rice.
15 x SSHs
15 x LBAC
15 x RLBAC
15 x Air Press + Calf Raises
OYO WMHs and GMs
THE THANG: Continuing on from Filipino Friday at Bomber, we listened to a playlist of Filipino/Filipino-American/Half-Filipino artists and made good use of our rice bag coupons.
Thang 1: Partner exercises.
Partners faced each other on opposite sides of a picnic bench (short dimension) and did step-ups at the same time, passing a rice bag at the top of their step-up. Approx 3 min to The Little Ones “Argonauts”
Partners were on their six, toe-to-toe and did sit-ups, passing the rice bag at the top of the sit-up. Approx 3:50 min to Bruno Mars’s “Locked Out of Heaven”.
Partners faced each other standing and did squats, passing the rice bag when standing. Approx 3:30 min to Enrique Iglesias’s “Bailamos”.
Thang 2: Filipino Trivia. PAX did reps of an exercise based on various Filipino-related stats.
– 120x (each) Mountain Climbers for the over 120 languages spoken in the Philippines
– 333x (collective) Plank Jacks for the number of years of Spanish colonial rule
– 48x (each) V-ups for the number of years of American colonial rule
– 330x (collective) Freddie Mercurys for the number of pounds of rice consumed by the average Filipino in a year (Americans eat ~27 lbs per year)
– 78x (each) LBCs for the percentage of Roman Catholics in the Philippines
– 16x (each) Decline Merkins for the number of Filipino presidents (there were actually 17, 1 before their official independence)
– 58x (each) Merkins for the number of pesos to a US dollar (plus 10 penalty burpees)
– 16x (each) Burpees for the number of million metric tons of rice consumed in the Philippines per year (plus 10 penalty burpees)
– 50x Fire Hydrants (each, per leg) because I ran out of prepared stats
– 1 minute Hollow Body Hold because.
MOLESKINE: Rice bags really hold up as coupons.
ANNOUNCEMENTS: Check Slack/Calendar
COT:
– A round of gratitude
– Health and safety for Toothless’s mother-in-law, CubCadet’s father-in-law, Pole Dancer’s friend’s M
– Congrats to Toothless on new beginnings!
WARMUP: active stretching
THE THANG:
Rotating stations + hill sprint between rotations
Station 1: Bring Sally Up + Bring Sally Down — Merkins
Station 2: Bring Sally Up + Bring Sally Down — squats
Station 3: Bring Sally Up + Bring Sally Down — hanging leg raises
Station 4: Bring Sally Up + Bring Sally Down — Triangles
Station 5: Bring Sally Up + Bring Sally Down — Australian push-ups
Team station: Bring Sally Up + Bring Sally Down — up downs
Timer is a song about Sally going up and down…
Everyone completes all the stations
Back to start
ANNOUNCEMENTS: leanpax
COT: Ashley
WARMUP: Mosey around the school, active warmups, dynamic stretching
THE THANG: Cross Country Skiing
Lunge the length of the field
20 Burpees
Mosey back
Lunge the length of the field
20 Star Jumps
Mosey to the Parking Lot
Inchworm from standing position into plank, perform merkin, walk feet up to hands, put hands straight up. Inchworm the length of the parking lot
Ring of Fire!
All start in high plank, transition to low plank, and back to high plank throughout the song.
DORA: 200 WW1’s as your partner travels the length of the lot and back
5 Burpee buy in for ending one minute early
ANNOUNCEMENTS: LeanPax started yesterday, juiceday kicking off, new 4:13 class at Stronghold next Thursday
COT: Prayers for health in the new year
Playlist: https://open.spotify.com/playlist/1kzub06eTl0GbLr2BLL6AU?si=afdafc675dcf4923
WARMUP: Mosey around the fields, active warmups, dynamic stretching
THE THANG: After warming up to the unlit Pizza Hut, the PAX decided on naughty or nice rep counts for a two pack of exercises; 25 for nice, 50 for naughty. Mosey around the water tank for a breather in between sets;
Burpees
Super Mans
Squats
Mountain Climbers
Imperial Walkers
Alabama Prom Dates
J-Lo’s
Star Jumps
Followed up with Lunge travel from the Pizza Hut back to StartX
Snuck in a ring of fire to everyone’s favorite insanity-inducing Christmas son, Dominic the Donkey, before a round of Mary to bring us to 6:15
MOLESKINE: Pricing and commerce of the secondary playing cards market, upcoming vacations, D&D escapades
ANNOUNCEMENTS: LeanPAX coming up!
COT: Prayers for safe travel over the holidays, health of 2.0’s and family, prayers of healing for Toothless’ MiL
PLAYLIST: https://open.spotify.com/playlist/27NAXtLvRUmi0E56UHlJBo?si=8e73c00dcdc542c6