PAX ran around for some pearls on a string. At each stop, YHC worked to espouse some of my ideas on Qing. At the last stop prior to COT, other PAX took opportunity to count in cadence
Topics I tried to cover:
Counting the number present while calling SSH
Calling exercises in cadence – slower can be better
Keeping the PAX together – planking up
Modifying the Weinke based on numbers
Making mistakes as Q and moving forward
Having 11s in your back pocket
Be willing to leave something and mosey on
The mission of F3 involves building leaders. Do it. Build the leadership in yourself and in the other me that post with you.
Closed COT without a prayer, but took a moment to focus on someone in your life that needs an extra effort or word from you today. Challenged PAX to contact that person after they’d showered this morning.
Warmup: Mosey down Dave Gibson to first school parking lot (Station 1)
Thang: Start at station 1, perform 10 shoulder taps and 10 boat/canoes, run to station 2 (cul-de-sac on Patricia Ln) and perform 5 Kraaken Merkins and 20 dips, run to station 3 (cul-de-sac on Ben Casey Dr) and perform 25 merkins and 25 monkey humpers
rinse and repeat until about 0556 and run back to CoT
WARMUP:
SSH
1 Burpee
Windmill
2 Burpees
Arm circles
3 Burpees
Hill Billy Walkers
4 Burpees
Low slow squat
5 Burpees
Calf raises
10 Burpees
THE THANG:
Set up 6 cones across about 40 yds
Each cone you do an exercise and move to the next. After completing cone 6 you run a lap.
Rd 1 – odd cones 10 merkins
even cones 10 dips
Bear crawl between cones
Rd 2 – odd cones 20 squats
even cones 20 Apolo Ohnos
Lung walk between cones
Next we made our way to the lower lot with the wall near the Springs building.
7s reduced to 5s were called with jumping up on the wall.
Flying squirrels at the bottom and squats on top of the wall
To kill a few minutes we lined up for wall squats while each Pax took turns doing 2 burpees down the line
Next was the Motivator. If you are unfamiliar with this exercise it consist of a reconstructive SSH. Full SSH, arms up to your shoulders, no arms, just the jump. Start at 10 for each and work your way down to 1.
Last we had a jail break for COT
ANNOUNCEMENTS:
Lots of stuff happening in the coming weeks. Read your news letter
COT:
Change Order and Repeat
Safe travels for Pusher and YHC
Tootsie and Park
Funhouse’s boys
BLOCK PARTY Q – 03May2022
• Warm Up in the lot a minute or two with windmills, merkins, some stretching…
• Grab a partner and a block
• AMRAP – shooting for 4 or more
• 5 stops:
1. Parking lot Startex
2. Lot next to Hobo’s/Gazebo
3. Lot by Blue Ridge Financial Planning/MacAulay and Assoc
4. Lot just before corner at FM Dentistry
5. Lot after Bank
Round 1 – No Brick – at each stop:
– 15 burpees (each partner must do them all)
Round 2 – Take Brick – at each stop (each partner must do them all):
– 20 curls
– 20 Shoulder Press
– 20 Flutter with Press (double count – count the presses)
NMM:
– Olaf made coffee. At the AO. Plugged into a light pole. No one was surprised.
– Everyone likes running with Cinderblocks
– That is a lie.
– Fresh Prince came for his second post today. He did not break, so we presume he will be back.
– @peanutbutter was a no-show. I cried a little.
– Olaf and Johnny Utah almost kept up with Maximus and YHC, but we had a second block advantage. Basically it means they were CRUSHING it.
– Trucker only complained a little.
– That is a lie.
WARMUP: I told the PAX what we would be doing
THE THANG: Walk briskly to Peachstand and back….we did exercises every 10mins. Cobra Kai led COP at Peachstand
We did some bear crawl and wall sits to wrap it up
Landed at COT at 0630
MARY: none
ANNOUNCEMENTS: AKA last week…be there!!
Convergence next Saturday
COT: don’t confuse what you do with who you are! Know you were created in the image of SkyQ with a personal purpose and chosen for that purpose. 🔥👏🏻👍🏻
THE THANG:
Manion WOD
29 squats with ruck (with sandbags when available)
1/4 mile ruck (shared sandbags)
7 rounds
We did an extra rounds as time allowed for extra credit
MARY: mumblechatter
ANNOUNCEMENTS: sign up for blood donations🩸
COT: prayers for families, kids and teachers during the last stretch of the school year
THE THANG:
This workout was developed as a remembrance of the Columbine High School shooting victims from 23 years ago (4/20/1999). I was a freshman in high school about 40 minutes from Columbine and had friends there that day that were thankfully not physically injured.
Everyone grabbed a cindy…
Buy-in: 21 merkins. One for each wounded victim that survived that day.
Main Event:
To honor the 13 victims that died that day (12 students and 1 teacher) we did 13s.
13s – bent over rows with the cindy at the ROTC building, 8 count body builders at lower stop sign (start with 1 row and 12 body builders, increment one row and decrease one body builder each round, end with 12 rows and 1 body builder)
Before each round the name and age of one of the killed victims was announced.
SSH were completed at the end of each round until the 6 was in.
this brought us to 05:56
Finished off the workout with 25 chest presses with cindy (IC) and then 10 OH press with cindy (IC)
ANNOUNCEMENTS:
Although tragedies continue to happen seemingly endlessly – raising kind, caring kids and being leaders in our community can make an impact on those around us. This impact can reduce or mitigate the impacts of the mental health issues that lead to some of these tradgedies. Keep up the great work and hopefully we never have to deal with anything close to what happened this day 23 years ago.
AKA continues tomorrow at Minnow Pond, Blood Drive May 12
CAPTAIN THOR:
1 big boy sit-up – 4 American hammers progressive to 10 BBSU – 40 AH (total 55 BBSU, 220 AH) we had to throw some body destroyers in between and did Superman’s at the end to stretch our abs and lower back.
Half a lap
HOPS AND DIPS:
1 side straddle hop – 4 triceps dips progressive to 10 SSH – 40 TD (you guessed it 55 SSH, 220 TD)
Super slow slow mosey to COT, next time I Q I have to make sure to bring lots of cheese for all the whine we had.
MARY: Moroccan night clubs, windmills, walking dogs and honeymooners
ANNOUNCEMENTS: Read your newsletter
COT: prayers for kids, families and people recovering from injuries and surgeries.
Very quick demo of what was coming. 12 exercises pulled from the intro dance to Peacemaker.
The board:
Oh, and everyone grab a 4.5lb paver for each hand. They’re brand new so the gloves are to keep your skin from being sliced open.
THE THANG:
HIIT workouts with all 12 exercises. Everyone, just use the beat!
1. Squat lat pull w/alt leg raise
2. Dumbell scarecrow
3. Lat pulls w/alt high knees
4. Al Gore tricep extensions. Arms out, elbows turned UP
5. Apollo Ono with shrug/lat pull/whatever felt right
6. Overhead press (with optional pelvic thrust)
7. Lunges with full arm motion
8. Side arm lat raises
9. Hillbilly walker
10. Scarecrow again
11. Slow, full arm circles with one arm, holding the other out. Guitar hero style
12. overhead press to tricep extesion and back
We did the above for:
1. 90 seconds on, 20 seconds rest
2. Take a break with a long lap around the parking lot
3. 30 seconds on, 12 seconds rest
4. Two of each, straight down the line, try not to mess up or burpees
5. Everyone did fine, so 10 burpees as a reward
6. Two each one more time, because the ruckers needed to know what they were missing
https://photos.app.goo.gl/SByJGmeayUfkfNab7
Funhouse talking about what AKA is all about
Tinsel talks about the Manion WOD at Chupacabra on 4/29
YHC letting everyone know that we can soon start posting BBs in Slack, and to update your names or you won’t get tagged
COT:
Talked about F3 being open to all men. While YHC is reasonably certain that most of the men there was some flavor of christian, I asked men to bow their heads for a moment of murmuring silence. When complete I also said I don’t want to ignore things that are difficult in each others lives. grab the man next to you if you need to talk about something. This is CoT, and we trust.
NMM:
I’d been thinking about this workout for weeks, basically the first time I saw the intro credits for Peacemaker, I knew I had to bring this to an AO near me. And it just so happened that I had the Swamp on AKA, so I watched that credit sequence over and over until I had a solid, awful, dumb, stupid workout ready to share with whatever AKA groupies were brave enough to drive out to Rivergate.
I knew it was going to make guys feel dumb, stupid, perhaps even embarrassed, but the smiles went on for miles, and the shoulders have been successfully melted. Mublechatter was epic, everyone had a great time, and I couldn’t be more thrilled to have brought a fun, shoulder smoking Friday morning to The Fort. Thanks for putting me on the calendar, Slapshot!
Peacemaker intro:
Following my 2 year hiatus I have returned and apparently been showing up enough to be voluntold that my fans have been waiting for my return to the Q… That or they had an opening and needed it filled, I chose to believe the former…
We started with a brief warm-up with some SSH, windmill, imperial walkers and hillbilly walkers and then began with the inflation impacted “Suns Out, Guns Out” buy in… 30 curls and 30 triceps extensions. Following that we turned on my little app with our very friendly coach and and began a little HIIT set to Foo Fighters in honor of their lost drummer. Each exercise consisted of 4 sets of 30 seconds on and 10 second rest. Every 3 exercises were separated by a more cardio based movement done in 2 sets of 50 seconds on and 10 seconds off
-Dead Lift
-Goblet Squat
-Row
-SSH (50 sec x 2)
-Pull Through
-Triceps
-Lunge
-Mountain Climbers (50 sec x 2)
-Curl
-Calf Raises
-Flutters
-Swings (50 sec x 2)
Following these sets we returned to COT to buy out at 30 reps of curls and triceps extensions.
We had the honor of welcoming a new PAX member this morning. Welcome Beaker. It was great to meet you and hope to see you in the gloom soon
The we formed into COT with announcements and prayer requests
