7.23.21 Run Club

It was a humid but not too hot July morning. 7 PAX gathered for a morning run. Most ran about 4.5 miles around the big loop from Ground Zero to Mastodon and Back to ground zero.

PAX: Shiplap, Banks, DaVinci, Pockets, Beaker, Panhandle, Saga

Beach Muscle Workout!

7 PAX posted on a beautiful Saturday morning at AO Tar Pit. The “Arms Race” got YHC in the mood for a beach muscle workout. This prompted me to steam @banks Q from February of 2020.

The Thang:

We completed circuits having one person be the pacer and all other PAX completed the exercises until the pacer was completed. The whole time, music was playing and when special songs came on, we stopped and completed the required exercise.

Circuit #1: We completed 1 time

  • 25 Merkins w/ Sandbag – This was the pacer
  • Table squat to overhead press
  • Abyss Merkins
  • Hodor’s w/ coupon
  • Squats w/Sandbag

Circuit #2: We completed 1 time

  • 10 Burpees w/Sandbag – Named Sandy’s
  • Derkins
  • Reverse Lunges off the picnic table
  • Curls
  • Alternating sandbag lifts to shoulder

The Songs:

  • Cupid Shuffle (Cupid) Complete a Merkin every time it says “Down” Plank all other times and move right left as directed
  • Flower (Moby) Squat down and hold when it says”Bring Sally Down” stand when it says “Bring Sally Up”
  • Tubthumping (Chumbawamba) Complete a Burpee when it says,”I get Knocked Down”, complete Side Straddle Hops all other times
  • Thunderstruck (ACDC) Hold plank and complete merkins everytime you hear “Thunder”

NOR: Shiplap, Katniss, Draper, Archive, Beaker, Cheese, Cookies

Convergence w/ Geneva Part 1: 6.5.21

Due to smoking a brisket overnight YHC didn’t sleep much. I am not sure if that was because of the brisket or the excitement I had to Q the fist convergence of F3 Wheaton/Geneva. It was a muggy morning and a perfect temperature to get a good sweat in! While thinking of what to call, I could help but think of my college football days and the fun and memories I have in a hot, muggy weight room during summer workouts! Selfishly, this was crated to help me riminess some of my favorite memories.

WOR: We all introduced ourselves before any warmup.
SSH x 30
Goof Balls x 15
Picking Daiseys – middle, right, left
Standing quad stretch OYO
Arm Circles – forward, backward

Thang 1: We split up into 5 groups and mosey’ed to the COOTIES.

Each Station was a 4 minute AMRAP with a minute between stations. During the “recovery” minute the Q yelled out an exercise to complete. It was mostly BURPEES!

Station1: Bis and Tri’s
10 Pull ups
20 1 Arm Rows
30 High Pulls
40 Curls

Station 2: Sandbags
10 Sandbag Thrusters
20 Bent Over Rows
30 OH Press
40 Front Squats

Station 3: Legs
10 Mucho Lego
20 Bonnie Blairs – Hard Way
30 1 legged RDLs
40 Calf Raises

Station 4: Chest and Tri’s
10 Blockees
20 Derkin – knee to chest
30 Coupon Press
40 Skull Crushers

Station 5: Abs
10 Boat/Canoe – 10 second hold each
20 BBSU
30 Leg Lifts
40 IC Flutter Kicks

Thang 2: 10 Minute AMRAP of REDRUM

Moleskin: F3 in a wonderful thing. Anywhere there is an F3 event the group will welcome anyone with open arms. This was evident when @Banks and I crashed Geneva’s 2nd F Happy Hour

5.25.21 My Take on the Black Diamond!

Popped out of bed right at 4:30 with a lot of energy for a new breed of workout with F3 Wheaton. We already have pretty intense bootcamp’s that many regions would consider a “Black Diamond” so YHC wanted to make this one a little extra brutal and make sure I followed some main “Black Diamond” principals which include; little rest, push the 12, and it’s the Q’s responsibility to design a workout where the 6 isn’t left behind. It was an opportunity to not only push the PAX but to push myself as your QIC. I hope it didn’t disappoint!

WOR: SSH x 20, Goof Balls x 15, Picking Daisey’s OYO, Arm Circles OYO, Michael Phelps

The Thang:

1/4 miles sprint to determine partners. The PAX lined up single file as they finished and were paired with a partner. The pairing was the first pairs up with the last and so on.

Teams: Bloomer & Noodles, Sparrow & Beaker, Shiplap & Jolly, Banks & Da Vinci

This was a partner routine where partner 1 completed the stationary exercise and partner 2 did a moving exercise for 30 yards and back. The reps we accumulated as a team – similar to a Dora.

Twist #1: Every 8 minutes an alarm went off and the PAX had to run 1/4 mile in under 2 minutes. If one teammate didn’t there were 5 penalty burpees for the team. Everyone made each run, although some were really close.

Twist #2: Whichever team moved to the next exercise first had to use the 120# sandbag. This was a tweak to all the “12” to be pushed and allow for the “6” to catch up.

The Exercises: The Movement:
150 Blockees Sandbag Murder Bunnies
200 Hand Release (at the Top) Merkins Sandbag throws
250 Coupon Thrusters Sandees – but throw the bag forward
We didn’t make it to the 4th exercise.

We did a total of 6 laps (including the first for teams) and all teams made it to thrusters.

NOR: Bloomer, Noodles, Sparrow, Beaker, Shiplap (Q), Jolly, Banks, Da Vinci

COT: Prayed for the health of the PAX – especially Saga and Noodles. We prayer for Cooper and the Bloomer family. We gave praise for the ability to push each other

Moleskin: It felt good to push each other a little further than normal. The workout was tough but well worth it. @banks was chosen as the next Black Diamond Q for June.

Tale of two Dora’s

During the evening news Monday night the weather man called for a “frost warning” – my first thought “awesome, this beatdown will be perfect for a nice brisk morning.” My second thought “shoot I planted my plants already and they are going to freeze” luckily the excited for my first thought made me quickly forget about the plants! With a new F3 playlist on amazon music, your QIC was ready to rock and roll

WOR: SSH x 30, Picking Daiseys, quad stretch, Arm Circles, Merkins Slow cadence x 15

The Thang: Musical Dora and Greta meet for a party. Like a typical Dora each PAX was given a partner – the PAX would complete one of the “Greta exercises” while a song played. When a new song came on the groups switched exercises. While Partner 1 completed the exercise – partner 2 rand Hoffa.

Exercises: Blockees, Thrusters, Coupon Swings

6MOM: Flutters IC x 30

NOR/COT: Baby Sitter, Da Vinci, Saga, Banks, Panhandle, Aloha, Dress Code, Babe, Ralphy (FNG), Big Mac, Gummi Bear, Jolly, TBTF, Sparrow, Tortuga (Respect), Whittler, Crack

Moleskin: Everyday you will get better or you will get worse. None of us will stay the same. The choice is yours.

All I want is ALL YOU GOT!

Due to some Q shuffling, YHC was excited to have a full hour to deliver a beatdown to remember. I wanted to make something challenging and encourage each PAX to push a little harder. Although the Q wasn’t flawless (we could have made the teams a little more even) I feel it got the job done!

WOR: SSH IC x 50, Picking Daisey’s Middle/Right/Left, Arm Circle OYO forward and Back, Merkins x 15 with a down/up cadence to ensure full range of motion

The Thang: – Groups of 3: Groups need to complete the rep counts using an accumulated total
1 Mile – Timed – The times were quite impressive! Happy to get this on the books

1/4 Mile Timed – Take the fastest time in your group and divide by 2
Sandees – Using the number above
BBSU – 100
Curls – 200

1/4 Mile Timed – Take the middle time in your group
Blockees – using the number above
Crunchy Frogs – 100
Rows – 200

1/4 Mile Timed – Take the fastest time (for times sake)
Burpees – using the number above
Leg Lifts – 100
Sand Bag Press – 200

COT/NOR: Katniss, Archive, Sage, Jolly, Tortuga, Milk Dud, Noodles, Beaker, Da Vinci, Hotbox, Panhandle

Suicides at the Tennis Courts

It was a great morning to be awake, cool, dry, and we had a great showing ITG for my run club VQ. Per usual, YHC didn’t want to “just run” and wanted to be kind to the PAX knees, ankles, and feet so we headed to the tennis courts at Mastodon.

WOR: There wasn’t any – stretch OYO

Run at a brisk pace to AO Mastodon just over a mile. The quicker PAX turned around and picked up the 6. Took all PAX about 11 minutes to get there.

The Thang:
Suicide 1: 4 total tennis courts = 4 down and backs. We did EMOM using 2:30 per interval gave the PAX some heavy breathing but allowed for full recover

Suicide 2: Down and backs across all 4 tennis courts EMOM for 5 Reps

Suicide 3: 2 down and back: 2 reps

Mosey back to ground zero as a unit

COR/NOR: Gummi Bear, Shamu, Tortuga (Respect), Hotbox, Cookies, Panhandle, Noodles, Katniss, Sparrow, Jolly

BACKBLAST Mastadon Thursday 3/18

Thank you @Archive@Banks@Beaker@Big Mac@Bloomer@Captain Crunch (AJ)@Da Vinci@Jolly@Noodles@SAGA@Sparrow@Tortuga@Whittler for joining YHC ITG. Thank you @Katniss for having my :six:. Special thanks to my buddy @Shiplap for inviting me to be Guest Q for a day

Got up at 4am, packed my bags and boarded the plane for The Mastadon
Arrived at 5:15aSet up lighted cones in the tennis courts

Conditions
30°, wet, gusts of wind

Announcement/Disclaimer
Good morning!
We are not professionals and I am not aware of your injuries. This is a free workout, each pax participates at his own risk, modify as needed. We acknowledge that there is a new risk we all face, COVID-19. Keep 15+ feet workout distance at all times and respect non-F3 walkers and runner’s space..

Warm-O-Rama
Happy Jacks
Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe
High Knees (20)
Imperial Walkers (15)
Capri Lap
Tappy Taps (12)
Abe Vigodas (12)
Arm circles (10 forward and 10 backward)Today the challenge will be very difficult, a combination of physical and mental. Once you pick up your coupon, don’t let it touch the ground again until 6:15am. Aye!

Mosey to the tennis courts

Thang
Elevens
Curls/Chest Press
Begin at the first cone and complete 1 curl. Move w/coupon to the other side of the tennis court to the other cone and complete 10 chest presses. Rinse and repeat OYO Recover

Mosey with coupon to the other large parking lot

Thang II
4 corners 10x, 20x, 30x
High Pulls
Overhead Press
Goblet Squat
Tricep Extensions
Move to each corner as a group and complete one exercise 10x. Once all four exercises are completed (one exercise at each corner), repeat another round, this time 20x reps. Finish with round 3 and 30x reps.Mosey back to flags

6MoM (ran out of time)
Flutter kicks w/coupon (30

)CoR
NoR
Site Q read Announcements

CoT
Prayer

S.H.O.P Recreated

It was a beautiful morning at AO Mastodon. When your QIC rolled up to the AO @ 4:55 it was particularly gloomy, only fitting based on the beatdown that was about to take place. YHC set up the stations and patiently waiting for the PAX to arrive while polishing off my coffee for the extra energy needed!

WOR: SSH x 20, Good Ball x 15, Hillbillys x 20, Picking Daisey’s Right/Left, Quad Stretch Left/Right, Arm Circles, Michael Phelps, Tricept stretch Right/Left

The Thang: There were 5 station with the PAX split evenly. Each station was an AMRAP for 4 minutes with 30 seconds of recovery. Second time around the stations were cut to 2 minutes and half the rep count. At any given time your QIC can yell burpees and 5 burpees must be performed. There were also 25 burpees to start and 35 in-between rounds

Station 1:
20 Squats
20 Box Jumps
20 Lunges
20 Split Jacks

Station 2
20 Abyss Merkins
20 Table Press
20 Dips
20 BBSU

Station 3
20 Bent Over Rows
40 Curls
20 1 Arm Rows
20 High Pulls

Station 4
20 derkins
30 Chest Press
40 Skull Crushers

Station 5
30 Leg Lifts
30 BBSU
50 IC Flutters
50 Dbl LBCs

The PAX completed 135 Burpees which is 20 more than last time.
25 Before the first round
50 During the first round of station – 2 sets of 5 each
35 at intermission
25 during the second round.

NOR: Sparrow, Da Vinci, Big Mac, Noodles, Bloomer, Whittler, Panhandle, Hotbox, Saga, T-Bone (Respect), Tortuga (Respect), Jolly, Banks, Cookies, Katniss, Shiplap (Q)

Musical Dora

YHC showed up to Tar Pit at the normal 5:15 in preparation for a beatdown to remember. In all honesty, I was a little nervous for the workout myself. I have been reminiscing about my 17 years playing football and 10 years coaching and wanted to deliver a beatdown that reminded me of the workout I never thought I would miss.

WOR: SSH x 20, Picking Daiseys – Middle, Right, Left, Right Quad, Left Quad, Right Tricep, Left Tricep, Michael Phelps – all while listing to song #1

The Thang – Partner #1 completed the exercise while partner #2 ran the ramp of the gerbil wheel. After the partner running got back the pair swapped. They would do this until a song ended. Once the next song started they began a new exercise. Reps were not counted, and based on the mumble chatter this was welcoming

Blockees
Durkins
Standing Tricep
Bonnie Blairs
1 Arm Rows
Coupon Squats
BBSU w/ coupon
Burpees
Skull Crushers
Upright Rows|
OH Press

We finished the workout right on time and ran 29-30 hills. It was nice to see the PAX challenge each other and sprint 80% of the hills. We all got better pushing each other

6MOM: Bicycles IC – the Q switched up the tempo to keep the PAX honest

NOR: Shiplap (Q), Beaker, Hotbox, Saga, Tortuga, BigMac, Jolly, Katniss, Panhandle, Gummi Bear