Tag: Flounder

Pantheon Triple Respect

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Nice work by the 4 Pax that posted on March 2nd.  The baton was passed between each Pax to knock out a solid workout.  Fogerty shared the Q in an attempt to nourish fellowship amongst the four pax. Flounder (triple respect) did not disappoint by arriving on his bicycle and departing via his bicycle after the Beat down.   The group started with a 10 min warm-up, followed by a round of burpees, core exercises, legs, and chest.  38 Special provided the burpees and some calf exercises that left all the Pax mumbling.

Warm-up:

SSH, Moroccan NightClubs, Merkins, Squats, Windmills, LBCs, and warm-up stretches.

The Thang:

Started with some 9’s ( 03/02/22 – 3+2+2+2) – Merkins and Squats compliments of Fogerty.

Burpee fest  – Mosey with stops at multiple cones with burpees at each cone  – compliments of 38 Special.

Flounder circled up the Pax and pushed us thru a bevy of exercises that focused on the core.

Bass-o-Matic pummeled the group with burnout of arms and shoulders.

Good fellowship was had by all during the workout,  followed by a COT of prayers for safe travels, Ukraine, and our local Pax health.

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We did the Slow Burn thing at Empire Pizza this morning. Jogged across 160 to Baxter Village Circle.

SSH

Windmills

Tunnel Touches

Imperial Walkers

Merkins

Moroccan Night Clubs

Then rann to McAlisters Deli

Partnered up for stair climbing across the street

Partner runs the staircases while other does the following:

Squats

Plank

CDDocks

Grave diggers (alternate sides)

Jump squats

Shoulder taps

Lunges

Imperial walkers

Peter Parkers

 

The fellowship was ripe.

Back to COT where we lifted up prayer concerns and praises (including Owen’s 18th Bday)

Weezer has done a great job with SlowBurn. Appreciate the opportunity.

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Pantheon Party of 4

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YHC rolled into Pantheon about 10 till 5:15 to find Slapshot cooling down from doing what he does at ungodly hours of the morning. Shortly after 38 Special pulled up and there was some mumblechatter until 5:14 and we could see Flounder rolling up on a bicycle to make 4 PAX

We promptly began, YHC disclaimed the bunch and we started a warmup right there with the following:

Windmills

Cherry Pickers

Plank Position- Honeymooners and Downward Dogs, stretched out the dogs considerably

SSH

Low and Slow Squats

Moroccan Night Clubs

Cyclops

After warm up we moseyed over to the bike racks and I told the PAX the plan

DORA

We broke up into two teams, plan would have been to break up into two teams regardless of PAX showing. Point is to keep the group together in cadence to ensure proper form, picked that up from Boss Hog a couple weeks ago and loved the idea

Job was to complete the following:

100 Merkins

200 Dips

300 Squats

Team 1 PAX began on the Merkins and Team 2 went off to run a lap (Small lap around parking lot)

When Team 2 returned we picked up where team 1 left off and continued through the progression.

Once completed we Moseyed back to the front of the parking lot where a series of cones were set up for a series of exercises making our way across the parking lot.

At first cone 5 burpees OYO then we jogged to 2nd cone where we did 5 more burpees, then we lung walked to 3rd cone where we did 5 more burpees, next we bear crawled to the next cone did 5 more burpees and finally broad jump burpeed to the final cone where we finished with 5 more burpees

Last challenge was at the Ampitheatre, quick mosey over to the base and YHC explained the challenge.

Starting at bottom of hill we did 3 Worst Merkins Ever

Moving up to 2nd, 3rd, and 4th levels of Ampitheatre we did 10 big boys at each level and then finally did 30 monkey humpers

Mosey back to shovel flag for 2 minutes of Mary

Hello Dollies and the lowest hurdle ever (stretch)

Fishsticks joined us then, he was running the streets of TC for the fun of it and we think using Drones to spy on us 🙂 j/k

YHC shared a message I have picked up from David Goggins “Can’t Hurt Me” about hardening our bodies and minds to prepare for the next inevitable obstacle, challenge, trial etc. To do this we need Discipline not Motivation, which is fleeting.

Flounder shared a new year challenge to re-engage, re-commit to being the best men we can be and getting back into good habits like spending time in the Word.

Prayers, Praises and Announcements were said and then YHC worked in the namorama I had temporarily forgotten.

Great Morning, Aye

 

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One more beach body workout

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This week’s Q was constructed under a very sobering atmosphere. With the news of the passing of ShopVac, YHC tried to find a way to honor him with our actions this morning. However I’d only worked out with him a handful of times and hadn’t been able to attend any of his Qs. So the only way I know how to honor a HIM like that is to sweat it.

The gloom

7 appeared in the gloom at Pantheon, including Scalp, whom I had been trying to recruit to Q for some time. Guess I’ll have to pester him some more

warmup

A quick mosey down to the west side of the parking lot and over to the crosswalk for:

10x SSH
10x Cherry Picker
10x Imperial Walker

The thang

Today’s workout is a derivative of Slapshot’s “pendulum” workout, but with a simpler twist. Rather than keeping track of separate counts, just start at 15 each side and only subtract one each round. Less confusing and more painful, really.

PAX started at the crosswalk and ran east to the end of the sidewalk. Down on the six for 15 BBSUs. Back to the crosswalk, pausing for 3 burpees, and then running around the bend to the bike racks for 15 4-count flutters. Back to the crosswalk for another 3 burpees. Do this again with 14 reps, then 13, you get the idea.

With about eight minutes left Senator Tressel was able to get down to 4 reps, having lapped most of us TWICE. (He may be wearing a knee brace, but he doesn’t perform like it). Scalp was on 5 reps, and the rest of us on 6.  At this point I asked the PAX to let me know when we had five minutes left, to which they replied “we have two minutes left”.

“LOL, sure we do, guys. It’s a tough workout <changes watch screens>… oh, crap. Let’s get back to COT!”

Original plan was to use the last five minutes to do Lutefisk’s delightful “vacuum cleaner” routine in ShopVac’s honor. But it just wasn’t meant to be.

cot

Name-o-rama with all PAX opting to say “ShopVac, 56, Sean Kelley”.  YHC asked all present to speak any words they may have about ShopVac, followed by a brief discussion about being seen in the dark (in no way referring to our brother’s circumstances, of which none of us are cognizant). And prayers for the family and all involved…

nmm

Use your time well…

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OPRAHS Vision at Quagsource

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Qsource topic was Vison. Q point 3.4 if you happen to be following along with the numbering system.
Vision can be defined by Recognizing advantage and the movemnt required to achieve it.

OPRAHs made an appearance thanks to DiVinci and my fatigued mental state from being on vacation last week.

OP => Overhead press
R => Rows, bent over alternating with upright rows or as I like to call them Scooby Doos.
AH => American Hammers with ruck
S => Ruck Swings

Thanks to Flounder for taking us out at COT. My man has a gift.

Also note that Flounder is getting much better in his leading of cadance and will be on the q schedule very soon at Quagmire.
Thanks for the mumble chatter gents.

Stay frosty my friends.
Olaf

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Pantheon Burpee Lane Humid Fest

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12 PAX + YHC chose to post at Pantheon. Why it was never named Painathon I don’t know……but here we go.

Mosey warm up with some running and some other stuff

  • Mosey the .4 route of pain to point out the 4 pain stations
    • Weezy Jeffersons
    • Big Boys
    • American Hammers
    • Squats
    • Box Jumps
    • Lunges or Lungs….whatever you like
    • Diamond Merkings
    • Derkins
    • Hand Release Merkins
    • Inch Worm Merkins
    • Parker Peters
    • Mak Tar Za’s
  • Hit Burpee Lane
    • 5 Burpees
    • Bear Crawl 25 yards
    • 5 burpees
    • Bear Crawl 50 yards
    • 5 Burpees

Great Mumble Chatter and lots of sweat!

Thx 38 speacial! Everyone get better!!

 

 

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FieldDay at Paintheon

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My shorty was really excited about having a field day at school so I thought I would bring back some elementary school memories and lead the PAX in some old school field day activities.
I don’t usually put this much effort into a Q because there is a lot of stuff to figure out and prep beforehand. Luckily I have been riding the good vibes of June FNG Jamboree so I was willing to put in the extra effort in hopes the PAX have fun while still getting a workout in.

Started the PAX off with some standard exercises then moved right into the games.

The following games were played. If you want to know more then you need to show up next time. Thank you to Lutefisk for joining us while on IR and for capturing some incredible footage of the games.

Sharks and minnows and bears. The bear crawl is the only mode of transportation. then around with only being able to NUR which turned out to be way more dangerous than expected.

The next field day game was the egg toss.
Wanting to continue to have access to the facilities of the elementary school the eggs were swapped out for golfballs. Eggs smashed baking in the sun while the kids stand in the car rider pickup line would not be great for fulfilling the mission of F3.
Golf ball egg toss rules. If you drop the golf ball you and your partner must perform 3 burpees before moving back to the next cone. Note that golf balls were also dangerous. Especially with the limited photons present in the gloom.

On to the second to final field day game. The famous water relay. Everyone is split into two teams. Each team member will perform exercises while the first person in line will fill the holy cup,(it’s a cup with holes in it to let the water leak out thereby encouraging running) and run down around the farthest cone then back to a second cup that is to be filled. Exercises are merkins, squats, plank for the guys not running with the leaking water jug.
This was one of my favorite parts to watch as PAX had different theories and strategy was definitely a factor in the outcome. There were some cheaters so the rules had to be adjusted to only carrying the jug with one hand. Great job fellas pushing yourselves to win for your team. (IT especially was running fast)

Last but not least was the “nobody is watching my six” dodgeball.
Pax around the circle perform seal jacks while trying to hit the person in the middle. If you hit the person you then go into the middle and take a turn dodging while they take your spot around the circle. At first, it was only one person and one dodgeball which was pretty elementary so we had to add more excitement by adding a second person in the middle and a second dodgeball. So now there are two people in the middle and two dodgeballs in play. It became much more chaotic which I enjoyed and many more guys were getting into the dodging action. The game also added some chaos because with only two out of 4 dodgeballs in play at a single time everyone had to be aware of the sequence at which the dodgeballs were allowed to enter the game. To make it as easy to remember as possible we established that the order of balls that could be in play was green, yellow, red, and finally blue. So the game starts with the green and yellow balls in play and if one of the green or yellow balls ends up outside the circle then the next ball which is red becomes active.

Kudos to Uber for his world-class dodgeball skills.

Hope you guys enjoyed it and it was great to see Tinsel back out in the gloom after his rabdo scare.

Thanks for the opportunity 38 to lead. Stay frosty my friends,
Olaf

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Burpee Bizarre

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We had 11 men show up on Wednesday at Pantheon.  After the disclaimer, we ran around the parking lot to get the blood flowing.  Next, we circled up for some warm-up exercises (SSH, Imperial Walkers, Windmills, Plank Stretches).

We began the difficult part of the workout.  For the next 10 minutes, we would do 10 burpees each minute with a five second rest in between each set.  After completion, we ran around the big loop to the front of the school.  We did a series of exercises in cadence (Squats, LBCs, Lunges, Flutters) running between the cross walks after each one.

Next, we returned to the top of the parking lot and repeated the 10 minute burpee exercise.  It was difficult, but most completed the burpees, a total of 200.

Great job by everyone.  Today we showed how much we can do when you are surrounded by others who want to improve themselves.

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Answering the Call

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It started off with the shovel flag blowing in the wind and a warmup with imperial walkers, hill billy walkers, Moroccan night clubs, Cherry pickers, and a mosey around the big loop.

The workout:

Upper Body 4 Corners

4 corners:
1st – 10 merkins

2nd – 10 diamond merkins

3rd – 10 wide grip merkins

4th – 10 merkins

4 laps (parking lot loop)

Before each lap:

5 burpees

10 tricep dips

10 CDDs

10 shoulder taps

25 LBCs

25 Superman’s

Leg Day Pyramid:

5 Jump Squats

10 lunges

15 squats

20 sumo squats

25 calf raises

30 SSHs

Run to light pole

Ended with COT.

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11s on Four Corners

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Did some stuff with Warmup and then did the main event.  11s and 4 Corners. PAX spread out across corners.  There was good mumble chatter.

Setup 4 Corners in the Parking Lot.

Corner 1 – 10 Merkins.  Next lap will be 9.

Lunge walk to Corner 2

Corner 2 – 1 LBC. Next lap will be 2.

Bear Crawl to Corner 3.

Corner 3 – 10 Squats.  Next lap will be 9.

NUR to Corner 4.

Corner 4 – 1 Flutter. Next lap will be 2.

Run to Corner 1 and start with next 11 pairings.

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