Tag: Copyright

Tinsel’s Utensils at Poopdeck

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It was a great way to start Valentine’s Day with a non moderate workout with lots of props.

Since the day before I had Q’ed at the Abyss and we focused on legs and abs this day we had to work our upper bodies and get our hearts pumping.

No FNG’s and a quick disclaimer was given followed by some mosey around the parking lot.

WARM UP

SSH

Windmill

Moroccan night clubs

Low Slow Squats

Hillbilly walk

Mountain Climbers

Low Slow Merkin

Cherry pickers

THE THANG:

I had setup 4 stations, we split into 4 groups and each group started with a station, transportation mode was bear crawls and crawl bears alternating after each station, goal was to complete one full circuit of the following:

-> 10 diamond merkins

-> 15 wide arm merkins

-> 20 regular merkins

-> 30 battle rope wave SC

-> 40 Shoulder taps

-> 40 plank jacks

bear crawl to…..

-> 15 big boy sit ups

-> 20 LBC’s

-> 25 slamball throws choose from 10 and 20#

-> 30 sledgehammer                                                                                                                                      swings (15 each side)

-> 40 Heel Touches SC

-> 40 American hammer with slam ball

crawl bear to…

-> 10  Tire flips

-> 15  burpees

-> 20 cindy push/drag

-> 50 shoulder shrug with cindy

-> 80 calf raises

crawl bear to…

-> 15 man makers with weight (choose from weights starting at 12# up to 40# for this one and all exercises below)

-> 20 bent over rows

-> 20 biceps curls

-> 25 overhead presses

-> 30 SSH Single count

-> 40 Carolina drydocks

everyone pushed hard to complete their routines and we finished one full circuit with about 15 minutes to spare; we found a wall for some BTTW while PAX from each end will perform 3 burpees finishing up with PAX in the middle of the pack, shoulders were on fire after the full circuit and BTTW so we needed a brake for our arms, someone mentioned Captain Thor and it was a go!! unfortunately there are no grassy areas in the Bowl N Bounce parking lot so we had to choose from rocks or pavement so we went for the second, lots of mumble chatter here about tail bones but no one backed out from the legendary Captain Thor (1 big boy sit up followed by 4 american hammers, all the way to 10 BBSU and 40 AH) we finished up with one minute to spare so we added 50 LBC’s to end the bootcamp (more mumble chatter here).

Great push by everyone, some of the newer PAX had never been to a Tinsel’s workout so they were in for a big surprise, we all left in one piece, tired but better than before and with our hearts pumping fast to start a great V-Day.

We finished up with  announcements, prayers and praises at COT.

Thank you Peg for the opportunity to lead!!

Tinsel out…

 

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Legs on fire

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This was my first Q of the year and the first one since the Christmas season brake I had to take and due to a scheduling mistake on my end I ended up with back to back Q’s which I loved so I can focus on different muscle groups each day.

Monday and Tuesday WO were brutal on upper body at Honey Badger Anniversary with Cheddah and Fire ant with Deacon so I decided to focus on legs and abs, noting else, PAX were in for a surprise as I usually bring my props but my shoulders, chest and arms needed a brake.

We had no FNG’s and a quick disclaimer was given while moseying around the parking lot followed by the warm up:

SSH

Windmill

Low Slow Squats

Mountain climber

Peter Parker

Burpees

LBC’s

THE THANG:

A “simple” routine to be repeated 7 times for a total of 49 reps of each of the following, a lap around the parking lot was completed after each circuit:

7 squat HAND TOUCHES GROUND

7 dying roach DC

7 lunges DC KNEE TOUCHES GROUND

7 rosalitas

7 squat jumps

7 flutters DC

7 monkey humpers 

7 circuits were completed with about 16 minutes to spare, great push by all the PAX with lots of mumble chatter about burning legs. We moseyed to a “comfy” grass area and had a visit of my favorite web exercise Captain Thor (1 big boy sit up followed by 4 american hammers, all the way to 10 BBSU and 40 AH) abs were burning by then so we had to go back to legs and found a wall for some people’s chair, everyone will hold position while PAX starting from the left end will perform 3 burpees, legs were on fire so the best thing to do was to rinse and repeat for a total of 2 wall circuits.

With about 5 minutes left on the clock we went back to the parking lot for some sprints, jog one way and sprint at 100% on the way back X 4,  some more mumble chatter then but everyone gave their all.

The lucky runners that missed leg day joined us at the end for announcements, prayers and praises at COT.

Thank you copyright for the opportunity to lead.

Tinsel out.. till the next day

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Getting over a case of the Mondays real quick

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Clearly underestimated the setup time and came in hot to the Chic Filet parking lot at 5:14a.  Was super stoked to see our boy DaVinici in the gloom ready to put in some work after being on IR for the last 2 months.  Let’s get to it:

Mosey over to Home Depot for a quick warm-up that consisted of seal jacks, wind mills and mountain climbers.  The balance of the warm-up was a little more painful:

  • Descending alternate sets of merkins / diamond merkins starting at 11 reps – 11 merkins, 10 diamonds, 9 merkins, 8 diamonds…down to 1 merkin.  66 in all, as quickly as we could.
  • Next set was the same idea, only wide squats and super narrow squats – wide x11, narrow x10…you get the point.  Went super fast here, which hurt on the next part.

From there, we took a long 3/4 mile mosey behind home depot, target, down to Kohl’s then up Rivergate View Road and parked it front of Buffalo Wild Wings.  From there, the pax were able to observe the sea of yellow cones going the length of that straightaway – 10 cones (we only saw 9 until the very end lol) over a 1/4 mile stretch.  Quick and dirty – I give the exercise and rep count, you run to each cone and do the same rep / exercise at every cone the whole way down and then run back.  You get in a 1/2 mile per exercise / set (1/4 mile down, 1/4 mile back), and a ton of reps.  Sets as follows:

  1. 5 burpees per cone (50 burpees in total) – run back
  2. 10 big boy sit-ups per cone (100 big boys in total) – run back
  3. 15 jump squats per cone (150 jump squats in total) – run back
  4. Had three more planned out (a 15 rep, a 10 rep and then 5 burpees again), but time was running low.  Compromised at 10 merkins per cone (100 merkins in total)

At that point we had about 2 minutes, so we moseyed to the corner of Pet Smart and then sprinted back to CoT covering a good stretch, the length of the Pet Smart, Marshalls, Office Max and Best Buy store fronts.

Final count:

  • 166 merkins (66 merkins / diamond descending + 100 on the cones)
  • 150 jump squats
  • 100 big boy sit-ups
  • 66 squats (wide and narrow descending)
  • 50 burpees
  • 2.5 miles covered

So thankful to see DaVinci back this morning – he gave us some really encouraging words on preparedness – the importance of being ready for both the expected and the unexpected things that come up in our lives.  Thanks to Royale for making the trek up to Quagmire today, and always a pleasure to see the regulars on Mondays w/ Bones, Copyright and Jedi.

We said a prayer for our sick pax, especially those w/ sick 2.0’s, for travel mercies this week (Royale and myself going opposite directions, but nonetheless, a car-full of kiddos and spouses) and for the trials that we find ourselves in and how it will develop us into better HIM’s because of it.

Until next time – thanks fellas.  Always a pleasure to serve you guys and lead a beatdown!

ChaChing

 

 

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4 Cones and a Teabag

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10 Pax today including Chop Block, who rolled in 20 minutes late.  Better late than never I suppose.

I gave a somewhat sarcastic disclaimer and then made everyone do 5 fingertip merkins because Two Ferns gave me the finger last night in a Tweet.  Not very nice!

We took a mosey around the 1/4 mile dirt track and did some side shuffles and toy solders before circling up.

CoP

  • 10 Windmills
  • 20 SSH
  • 10 Merkins
  • 15 Low Slow Squats
  • 20 LBC’s

I then explained the routine for this morning, nothing fancy.  4 cones placed in the shape of a rectangle with an exercise written on each of them.  Pick a start cone and make your way around the cones as many times as you can, with a few small wrinkles.

  • Cone 1 – 5 Burpees
  • Cone 2 – 10 Merkins
  • Cone 3 – 15 Big Boy Situps
  • Cone 4 – 20 Squats

This was meant to hit some of the core muscle groups and is a great youvsyou routine.  The wrinkle was the ever changing method of travel between the cones.  Once Chop Block joined us, we took another lap around the track to let him warm up a bit and then got back to it.  That also gave us an even # of PAX so I threw in some partner work as well.

Transport methods included:

  • Bear Crawl long side
  • “Itchy Back Merkins” short side (plank position, down, roll over completely, push back up, down, roll over, etc., until we hit the next cone.
  • Crawl Bear long side
  • Crab Walk short side
  • Partner Assisted Bear Crawl Long side (this is what Chop Block affectionately named the “T-BAG”)
  • Partner Wheelbarrow long side

We finished up with a NUR around the track before banging out a set of flutters and then circled up for CoT.  I think most of us made it around 8-10 times which really starts to add up.  A good setup for some of the newer guys so they could pace themselves and it encouraged mumblechatter so it was a lot of fun this morning.

Announcements, Praises, Prayers

Yeti, Joe Davis run coming up.  Homebrew is changing jobs so prayers for that along with all the sick and injured PAX to get HEALTHY!  Also, some prayers for my sister-in-law who is in her mid-30’s and has to have all of her teeth pulled.

Thank you for the Q Homebrew!

Until next time,

-FLUX-

 

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What’s The Plan?

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We had 11 strong for a beat down at the  Abyss.  The pax was unsure if I knew what the plan was until we approached the workout written in chalk……then they knew.

The Thang:

Mosey in the parking lot with a sudden turn to make the last 1st and the 1st last.  Mosey some more and do some toy soldiers and karaoke.  Then mosey behind the school and circle up.

Imperial Walker x15, Cherry Pickers with a chain break at the top x 15, slow windmills culminating in a stretch, plank to mountain climbers x10, plank to peter parkers x11, plank to parker peters x11 and plank to mountain climber x1.

Mosey near the playground for a choose your own approach work out written in chalk:

100 merkins, 100 squats, 100 dips, 50 pull ups , 30 hanging knee lifts, run up the hill backwards 3x and run around track 3x.   Complete in any increments you would like.

When completed do 25 LBC, 25 Freddy Mercury, 25 Hello Dollies and 25 heels to heaven.

Mosey to grass hill and Jacobs ladder with alternating lunges (1 up to 7) on top and burpees (7 down to 1) on bottom.

Thank you for the opportunity to lead.  It was fun!

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Golden Corral Corrals 3 FNG’s

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From a last minute Q request from ______, Lutefisk grabbed 3 FNG’s from his neighborhood. You should try it… I posted the Men’s Health link and left an open invite and got three suckers to join us.  The disclaimer was given thoroughly and we reminded the PAX and informed the FNG’s of the 5 core characteristics of F3.

With that, a mosey around the auto parts store brings us to COP. Warm-up with:
-Windmills
-Low Slow Squats
-Imperial Walkers
-Hillbilly Walkers
-ChaChing Mercuries (Freddie Murcuries, start slow, then fast, then slow, then fast)
-Mountain Climbers
-Right Arm / Leg High
-Crab position for Dips
-Left Arm / Leg High

Mosey to the front of Harris Teeter. 9 pillars in front of the building. Line up and bear crawl to first pillar, 1 burpee. Bear crawl to second pillar, 2 burpees. You get the idea.  AYG run back to starting line. Rinse and repeat with broad jumps and squats.  Enough of that…

Mosey to the walls, partner up with someone of similar speed, that is your opponent – split into two teams with YHC as the judge for the contests. One pax at a time while the rest held position:
-Bear crawl to other side and back while the rest hold wall sit
-Duck walk to other side and back while the rest held plank
-AYG to other side and back while the rest hold BTTW
-Crab walk to other side and back while the rest hold chillcut
-Wheelbarrow to other side, flapjack, wheelbarrow back while others hold Al Gore
After each round, losing team does 5 krakken burpees, winning team does 5 flying squirrels

Mosey to parking lot, get back with original partner and complete as much Dora 1-2-3 as possible. Got through almost half of the squats.  COT

After counting off and name-o-rama, we got to the fun part. Name those FNG’s.
First up, Jim. Found out he loves Star Wars. F3 name = Solo
Next, Jason. From Long Island. He must like bagels. F3 name = Lox
Last, Justin. His last name is Earley.  F3 name = Tardy

Announcements, prayers, praises, and a prayer concluded our awesome morning. It’s always a pleasure to have an opportunity to lead these men that I look up to and admire for their awesomeness.  Lutefisk OUT.

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Quagmire After the Superbowl

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The Superbowl is an “unofficial” American holiday filled with chicken, chips, pizza, and beer.  It is hardly the ideal ‘prep’ food for a great workout.  Nevertheless 4 brave men meet in the gloom to work off our hangovers and prep for the week ahead.

After the typical disclaimer including a warning not to stand downwind of the Q (due to recent dietary choices) we were off with a mosey.

Long mosey around Home Depot…in front Target….to the (now vacant) Books a Million.

Warm-up

  • Windmills
  • Weed Pickers
  • Imperial Walkers
  • Slow Squat
  • Merkins
  • Downward Dog
  • Side Straddle Hops

Mosey over by the fountain

Round one 

  • 10 Squats
  • Bear crawl across parking lot
  • 3 Burpees
  • Lunge walk back
  • 10 Merkins
  • (REPEAT 5 x’s)

Finish with Flutters (20 cadence)

Round Two

  • Broad Jump Across
  • 20 Dips on curb
  • Side Shuffle back (Flip halfway)
  • 15 Durkins
  • (REPEAT 5 x’s)

Finish with Freddie Mercuries (10 cadence)

Round Three

  • 10/leg Step up on benches at fountain
  • Run 1/2 lap
  • (REPEAT 3 x’s)

Mosey to “grassy” area Mattress Store

  • Jack Web’s

Mosey to Office Max

Wall sits

  • 1 minute (x3)
  • Sit while others run top of parking lot and back (x1)

Plank (hold while others run to top of parking lot and back) (x1)

COT

Jedi asked for much needed family rest after busy couple of months.  I need prayer for new Team member at office.

As always….thankful for the ability to wake up and exercise and the opportunity to lead.

~ Bones

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Lost in translation

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6 pax came out for the swamp plus 9 for Chupacabra and running.

After pax were exhaustively disclaimed, we mosied around the parking lot for COP

COP- the usual: SSH, MNC, IW, LSS, merkins, Peter parkers

The thang (see picture)

Each card had a #, exercise, and was in a foreign language.  Pax had to guess each, which we would the complete, followed by the correct exercise + appropriate punishment/reward for each guess.  Pax did remarkably well .  I think I need to venture outside of my European language comfort zone to really make it hard.  I’ve been warned not to try these shenanigans with Mile-high, luckily he was a no show.

Thanks Cha Ching for the opportunity to lead.

 

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Lazy Q-san

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7 pax came out to be Abyss for a chilly Q.

After pax were thoroughly disclaimed, we mosied around the parking lot and over to the track for COP.

COP- usual: SSH, IW, MNC, LSS, windmills, Peter Parkers

The thang:.

No rules, just right (see below).   Pax were given the following guidance: every pax had to complete the list, but could transfer to any other pax what they wished.  Cinder blocks had to make it around the track 4 times, twice overhead and twice as farmer walks.   Goal was to have 2 rounds, but took a bit longer than anticipated so on to ab lab we went.

Abs: Pax mosied back to COT, everyone called out an exercise then sprinted to end of parking lot for 5 burpees while pax did exercise down the line.

  1. COT: read your newsletter.

 

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Get “Tiny Tim Home”

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7 Pax came out to Cannonball this morning.  It is such an awesome feeling when you see recent FNG’s pull into the parking lot.  Thanks to Royale, Homebrew and Flux we had extra Kettlebells to share.   After a detailed disclaimer, since we had some newbies, we mosied around the parking lot once and then circle up around “Tiny Tim” for our warmup.

COP – SSH, Sun Gods, Downward Dog, Honey Mooner, Cotton Pickers and basic leg stretches.

The Thang

We began with a new thang that I called “Get Tiny Tim back home”.  Basically the Pax had to carry our Mascot (the extremely heavy Kettlebell that Royale donated) around the parking lot.  One Pax started off with it until he could not carry it any longer and then passed it off onto another Pax whom was trailing behind carrying their normal Kettlebell.  At that time they would switch Kettlebells and so on until Tiny Tim was back home.

We then did some 4 Corners with reps declining from 10, 8, 6, 4 and 2 running from corner to corner with Kettlebell in hand.

  • Corner 1 Kettlebell SSH’s (not sure what to call them yet)
  • Corner 2 Lunges with Kettlebells
  • Squats with Kettlebells
  • Calf Taises with Kettlebells

Took a 10 count opportunity to tell the newbies about the Q Source on Wednesdays and Saturdays.

Next we partnered up and did Partner Run/Reps of 100

  • Curls, Tricep exten. and Overhead presses.

Finished up with some ab work (I called out a couple different exercises and lead the cadence then we sprinkled in a little wall sit time and dead lifted Tiny Tim.

COT Yeti and P200 announcements (explained to the newbies what we were talking about), Prayers and Praises.

Then had to circle back to Get my Flag………thanks Constanza

 

 

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