Cardio & Calves

  • QIC: Gridlock
  • When: 12/2/2016
  • Pax: Bait Shop, Gopher, Trucker, Spitz, Lugnut, Chickenhawk, Deep Dish, Change Order, Gridlock, Gilmore, Barry Manilow, Main Frame, Culture Club, TPS, Spark Plug, Twister, Purple Rain, Airborne, Cheddar, and Destiny.
  • Posted In: Slow Burn

My three and a half year streak of not Qing a boot camp came to a happy end this morning! As a true slow Clydesdale, I usually do my Qing at the different running locations. There’s just a lost less to plan. I usually just say “go”!

So, leading the fine men of Slow Burn took a lot more time and fretting to think through. Thanks Barry Manilow for the opportunity! Hopefully we had enough “burn” today to live up to the Slow Burn reputation.

The Thang:
We did a controlled mosey to Empire parking lot to circle up. Little did the PAX know, another run was coming up. I know those are popular with this crowd.

Warm Up:
An emphasis on slow as we warmed up.
  • Side Straddle Hops IC x 20
  • Imperial Walker IC x 20
  • Moroccan Nightclub IC x 40
  • Windmill IC x 25
  • Merkins IC x 10
You’ll notice, I didn’t add much in the way of “arm” work today. That’s because I was still recovering from Backdraft’s Monday beat down at Armory. My shoulders were still aching!: http://f3nation.com/2016/11/28/simple-and-to-the-point-armory/

 

Cardio:
We took a mosey around the new hotel to work on stamina. Got a little complaining and reminding this is Slow Burn. Here’s how it went
  • Normal mosey
  • Karaoke left
  • Karaoke right
  • Butt Kickers as we went around the back of Lowes
  • Shuffle left
  • Shuffle right
  • Normal mosey around the hotel.
  • Slowed the mosey down to bring in the 6 – Finished at the I-77 side of Lowes.
Cheddar took over as Q by suggesting we do 10 Bombjacks.

 

Slow Burn Story Time:
  • Noise was bad from the road so Trucker suggested a little more running to behind the Lowes. More grumbling.
  • We did OYO Calf Raises while the Q rambled on about not having any cardio when first starting F3. Heavy marketing to the PAX for Wednesday Clydesdales with anyone wanting to improve cardio. Click this link to read up on why I heavily believe in running or some sort of cardio building exercising like Rucking: http://f3nation.com/2016/03/23/its-clydesdale-story-time-boys/
Calves: 
So, I was reading the new Exercises page (http://f3nation.com/exercises/) of the F3 website and ran across a little gem known as “Global Warming”. No one likes it when the Q goes researching on the F3 site. You never now what he will find!
Global Warming:  Here’s how it goes. The PAX form a circle of pain. We hold an Al Gore position (squat hugging a tree) while slowly shuffling in a circle. Q shouts out exercise and amount and we all stop to do them. PAX recovers and continue the Al Gore shuffle in opposite direction. Rinse, repeat, and continue until I was smoked. I am sure this looked pretty silly from the hotel.
Here’s what we did. Maybe not in this exact order. Pretty much everything was OYO:
  • 10  Merkins
  • 20  Bobby Hurleys – When one does a squat and slaps the ground with both hands like a Duke basketball player, then jumps up and raising arms as if taking a jump shot.
  • 10  Burpees
  • 10  X and Os
  • 20  Rosalita
  • 20  LBCs
  • 30  Calf Raises
  • 20  Flutter Kicks
  • 20  Carolina Drydocks
  • 20 Hello Dollys
  • 10  Hydraulic Squats
  • 20  Imperial Walkers
  • 20  Overhead presses
  • 10  Turkish getups – These things sux
  • 15  Seconds Honey Mooner
  • Sprint to Empire Pizza parking lot where we started the warm-up. Then, we assumed the same Al Gore position. No spinning this time.
  • 10  Big Boy Situps
  • 20  Windmills
  • 10  Imperial Walkers
  • 10 Hello Dollys
  • A little work on our 6 with Trucker leading the count. Protractor for a little more than a minute.
Jailbreak to the Chick for COT

 

We then paid the price of another 10 Bombjacks thanks to Twister!

 

COT
Announcements:  Watch for the weekly newsletter. Everything is in there. Don’t forget to signup for the Christmas Party!
Prayers:  Destiny’s neighbor that just lost his wife, Gridlock’s daughter learning to drive, Trucker’s son coming on the teenage years, and there was another I forgot.
Hope:  Evaluate where you put your “hope”. See the newsletter for more about the theme this month. Wish I could have spoken more on “hope”, but the blood wasn’t making it properly to my head after trying to keep up with the fast ones during the jail break.
Notice, it was really all about the “legs” this morning. Hope you guys feel it throughout the day! It was a pleasure.

 

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