Another morning out on the lake with 3 pax: Da Parish, Jingle Vader, and Catfish (Q).
Moseyed over to the House of Pain to start with some SSH, Abe Vigoda, and Grass Grabbers. Jumped right into the workout with a quarter murph (25 pullups, 50 merkins, 75 squats), bookended with side straddle hops instead of running.
After this, lined up at base of the levee. Did 10 burpees, then crawl-beared up the levee, bonnie blairs at top, run back down. Rinsed and repeated for 3 total rounds.
Moseyed over to canal blvd. Monkey humper ring of fire, then bernie sanders up the road, run back. Then did an Al Gore / Irish Jackass ring of fire, bernie sanders up the road, run back. Moseyed across lakeshore, grabbed some bench for bulgarian split squats, dips, and derkins. Moseyed back to start for COT.
Lovely balmy morning at the Stomp with 4 PAX: Belloq, Tool, Da Parish, and Catfish (Q).
Did a standard run with 10 burpees every six minutes. 18 minutes out, then 18 minutes back. 60 burpees total.
Once everyone was back, went for some core work. Flutter Kicks, Absolution (see Exicon for details), American Hammer / Russian Twist, V-Ups. Finished out with some 8-count BBs.
At 0530, 7? PAX gathered at the View. I wasn’t originally thinking “leg day” but it’s what happened.
After the disclaimer we started our warm up: 20 self love, 15 overhead clap, 20 arm circles forward/back, 20 windmills, 15 low slow squats. Needless to say, legs weren’t stretched enough.
The Thang
We moseyed towards the bridge to perform the double BLIMPS workout. 5 burpees at the start of the bridge, then walking lunges for 5 sections of the bridge, 5 burpees at the other side, more walking lunges for 5 sections of the bridge back to the start, From there the rep scheme increased 5 reps per workout. So 10 lunges, walking lunges for 5 sections of the bridge, 10 lunges, more walking lunges for 5 sections of the bridge back, 15 imperial walkers, walking lunges, 15 IW, walking lunges… you get it.
Once completed… I had to kill some more time. Saban hit us with a 25 count as we walked to the levee. From there we performed 2 rounds of backwards bear crawl up the hill, 10 merkins, then 10 wall taps in a merkins position. One round with Bernie Sanders up the hill, 10 merkins, 10 wall taps.
Lastly, it’s beach season so we finished with abs. Hokie hit us with 20 Dying Cockroaches, Doordash with American Twist, FracSac with …? And Kenner Brah brought us home with Fredie Mercury’s
At 0530, eight? PAX gathered at the View for my first Q
After the disclaimer we started our Warm up with: 15 Goof ball, 15 Chinook, 15 self love, 15 imperial walkers, 15 low slow squats, 15 peter parker’s, and lastly 10 crab heel touch.
The Thang
We moseyed down towards Treasure Chest and grabbed a rock and did an eleven workout. First was a squat, then ran to the top of the hill and did 5 diamond pushups on the rock…next we ran down the hill and preformed jackknives, then back over repeating the exercises while holding the rock
Once that was completed we partnered up and performed “race to 200” with the rocks. One person would perform curls until they could not go any longer, then would pass off the rock to their partner to do the same. This went back and forth until 200 reps were completed.
YHC signed up to Q long before knowing Tuesdays would become interval running days. The solution was simple, no running and do some quality exercises, Tabata style.
Disclaimer was given and we did a short mosey to the commuter bus stop.
COP #1) Warm Up
20 X SSH, 20 Jlo’s, 10 X PP, 10 X PP, 20, Mtn Climbers, Arm Circles, 10 X LSS
Mosey back to the stage area for little activity: Everyone take off your shirt and put it on the ground in front of you. Now get in balls to the wall stance and try to put your shirt on. I think we got close to 100% completion!
Great start to the week with Rock City at Pontiff with the following PAX: Mahatma Ice, Bogey, Vagabond, War Eagle, Undertaker, Hand Grenade, Hawgcycle, and Catfish (Q).
Grabbed some rocks, warmed up with SSH, Imperial Squat Walkers, and 8-Count bodybuilders.
Moseyed over to the practice field for a partner Dora 1-2-3 with 100 jump squats, 200 shoulder presses, and 300 curls. PAX were wither exercising or running to the 50 yard line, and running PAX held their rocks the whole way.
Mahatma led some Mary waiting for the six as PAX finished this (Gas Pumps, LBCs, Hello Dolly). Moved to center of the field for Jack Webb up to 10.
Went back to starting point. Did lunge bounces on each leg (holding rocks). Then low slow squats, also holding rocks. Got in some flutter kicks and 8-counts to finish up.
Back to flag for COT. Appreciate the opportunity to impromptu Q! It was a good one.
Started off with some stretches, running, merkins, world war 1 sit ups, Ring of fire, and core exercises. Midway consisted of more running, Pull-Ups, burpees, and more core exercises. Ended the workout with Jane Fonda’s. Enjoyed the picture perfect dew this morning. Thanks all for coming out to sweat!
Preparedness is the state of being ready for something to happen, especially for war or a disaster, or if you didn’t know that Hawgcycle signed you up to Q.
I rolled in today about 6:15 am and saw some PAX members assembled in a corner of the great lawn (not sure why they didn’t meet at the usual place) and pleasantries were exchanged with all the HIMs and two (2) FNGs that Moana EHed. I happen to ask who was Q-ing the workout around 6:25 am, since I didn’t check the Q sheet, and received some strange looks. With surprise and disbelief, the men said that I was the Q. Huh!!! With five minutes left, I draw from all the experience that I have gained from F3 over the years and know that I can lead when called upon. Have you developed your preparedness? I know Bogey has!
WARMUP
Run around the great lawn and perform 30 SSH, 20 IW, 10 Burpees, 20 LSS, 20 MC, 20 Shoulder Taps, 20 Parker Peters and 10 Burpees all IC. Not sure the order.
THE THANG
DORA 1-2-3 – We line up on the east pathway and perform 100 Bonnie Blairs, 200 Merkins, and 300 Dying Cockroaches. Stopped when four teams completed the entire exercise
Hand off to Bogey.
11s on the Great Lawn. Superman to Boat (touch toes) and run to the middle and perform 5 jack webbs combinations everytime then run to far side and then perform one squat, forward kick with one leg, another squat, then forward kick with opposite leg. Repeat until time runs out.
COUNTOFF, NAMERAMA, AND COT
Thankful for allowing me to lead two (2) FNGs and F3 NOLA Pax to an impromptu beat down. T-Claps to Belloq (the encourager) for his kind words of wisdom in the COT and I closed it out with a prayer of thankfulness and petitioned for strength, wisdom, and leadership for my band of brothers.
It was a surprisingly cool muggy morning at the skinny. Despite constant badgering from Angie, self appointed Q hole, Peaches was up and ready for his first Covid times Q. 10 total pax Moana, Wipeout, Chowda, Sphinxster, L wire, Mariah, Moist, Bones, Peaches
Warm up
Side straddle hop x 20 Peter Parker x 15 Imperial walker squat x 15 Nolan Ryan x 15
Short mosey to the pavilion
Thang
Cooper Substitute V ups for Burpies 10 V ups 10 merkins 10 squats Run loop to track and back to pavilion 9 of each exercise and so on to 1
4 corners with animal walks in between. Bulgarian split lunge x 5 each leg Bear walk Peter Parker x 5 each leg Crab crawl J lo x 5 each side Bear walk Dips x 20
Mary Guest Q around the circle. Penguins x 15 LBC x 20 Hello Dolly x 20 American hammer x 20 Arm circles x 20 Merkins x 20
Mosey back to the flag
Announcements: Gnarly Nutria Prayer Out
I’ll be in Maine until the 17th. I will do my part and eat a lobster for everyone of y’all.
