Tag: Masterpiece

Wheel of Gloom!!!

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It was a little rainy but a lot windy for the Stockade debut of the Wheel of Gloom.

For those unfamiliar the wheel of gloom is each Pax taking turns spinning the Wheel. Each spot on the wheel denotes a workout with reps. Each rep is one point for the spinner… but all Pax do the exercises.

Exercises included burpees, Merkins, jump squats, LBCs, Freddy Mercury’s, Big Boys, among others.

The lighting round was a wheel of fortune type routine with correct letters earning points and wrong guesses resulting in LBCS.

Masterpiece solved the puzzle and racked up some big points.

Final round was a 1:00 minute Diamond Merkin Off between Masterpiece and Grassy Knoll.

Grassy won the final round and was given the chance to take a 4-pack of delicious White Claw OR choose what was in the box. Thankfully he chose the box and got a nice variety pack courtesy of Slapshots beer fridge. Masterpiece ended up with the Whiteclaw.

The point today was a decent workout with great fellowship. Thankful for those who showed. It was a fun time!

Until next time!

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February fun w/VQ and bear crawls

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WARMUP:
THE THANG: 11s merkins, big boy sits. wall sits while partner does 10 of any excercise Line up along the fence line of field #1
Round 1: Bear crawl to end of field. Stop at light posts for 5, 10, and 15 merkins, run back to the start.
Round 2: Lunge walk to the end of the field: 5, 10, 15 squats, run back.
Round 3: Crabwalk to the end of the field: 5, 10, 15 dips, run back.
Round 4: Run to the end of the field: 5, 10, 15 burpees, run back.

Mosey to the playground, split up into the 3 groups
Group 1: 10 pullups
Group 2: Reverse step ups until group doing pullups are finished. Flapjack with group 3
Group 3: Freddie Mercury’s until group doing pullups are finished. Flapjack with group 1
Rinse and repeat two more times, with group 2 changing to big boy sit ups and hello dolly
Mosey back to field #1 for mini-Mary:
Box cutters x 20
LBC’s x 20
End with the Body Destroyer.
MARY:
ANNOUNCEMENTS: check news letter, prayes for D2D pax
COT: we did it

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VDay ladder of death

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WARMUP: some exercises in Cadence. Wall sit with bearcrawl to the end of the line, first round things while bearcrawl things we were thankful for. Next round, things we need to improve upon.
THE THANG: parking spaces numbered 100-5 by 10s. Complete 100 run to the end, run back to 90, do exercise, run to end and back to 80, continued all the way to 5 burpees and then started back at 100 with 10 less.
MARY: no time
ANNOUNCEMENTS: d2d, Jaegar
COT: hug your loved ones

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BandCamp’s Revenge 🙄

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WARMUP: Mosey to smooth pavement.  IW x 10;  WM x 10;  LSS x 10;  AP x 10

THE THANG:  Rugby Sprints – duh. 🙄 Ground exercise followed by hard sprint and back followed by quick recovery [TWSS!].   Times 5 reps times 3 sets.  

Talked about forgiveness (example – admit your sins to a trusted source – voice your forgiveness to others – get out of your head and on with your life).  

Move over to the Hill – you know the one 🤷🏻‍♂️.   5 Flying Squirrels followed by a sprint up and run back – x 3 times.  

MARY:  6-ish minutes of abdominal exercises – someone called them out – there – are you happy?!?

ANNOUNCEMENTS:  Give to the Dam to Dam fundraising – it’s the actual point where F3 hits community leadership.  For real!

COT:   @Sprocket took us out because he’s the kind of guy you want covering your back – we prayed for all of our souls and the souls of those we love. Aye!

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Lucky stars

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WARMUP:

Windmills
Potato pickers
Hillbilly walkers
Imperial walkers
Plank
Honey mooners
Downward dog
Merkins
Parker peters
Shoulder taps
30 ssh

THE THANG:

Star routine with cones at 5 points and inbetween we rolled dice to see what exercise we had to do- it was mostly ssh x30, but a couple merkins, burpees and squats mixed in: 3 rounds, blue cones, green cones then both!

Blue cone round

25 plank jacks
20 merkins
20 Star sits
25 LBS
15 monkey humpers

Green cone round

5 burpees
5 jump squats
5 jumping lunges
5 bomb jacks
5 polo ohnos

MARY: none
ANNOUNCEMENTS: Rooster, Jaegar
COT:

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Pigskin/Frozen Tundra

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7 pax showed up to Alcatraz on a balmy Saturday morning. Alcatraz has been host to and launched a bounty one liners, inside jokes and laugh lines. Saturday was no different. We added one about a fishing tackle shop. Had to be there.

WARMUP: we took laps around the field with intermittent squat walks, lunge walks and bear crawls.

THE THANG:
1. Up and Over: Wall sit, bear crawl, run to fence. Scale/climb/hop over, run up hill, 10 bomb jacks, rinse repeat
2. Touch football. 5 burpees if get scored on.
3. Mary
4. 70/80/90/100 sprints

ANNOUNCEMENTS:
D2D coming up.
Jager coming up and is not about the German Digetif that many of you are accustomed to. Sign up. Something for everyone l.
COT:

Great thought for the day-
Love Bears Fruit- Henri Nouwen

“Can I give without wanting anything in return, love without putting any conditions on my love?”

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Glorious Gloom at the GC

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WARMUP: Mosey behind Red Bowl to stink central for a COP: SquatS, IWs, Mtn. Climbers, LBCs, SSHs. All IC and interrupted by a burpee ladder, 5 down to 1.
THE THANG: head to the hill behind Express Oil change. Count adds to 10, started with 1 Big Boyat the bottom & 9 Bombjacks at the top. Omaha after 5 rounds as traffic was getting heavy. Head behind the Oil Change garage for a partner Dora. Derkins, Dips & Step ups. Finish up with a crowd pleaser, “Tote The Rock”. 1 pax runs around O’Reilly’s carrying a Cindy while Pax do the exercise listed on the sheet. Round 1 was Kraken Burpees and it went downhill from there.

MARY: No time
ANNOUNCEMENTS: Another Blood Drive (god bless @3D, he’s a marketing genius), D2D fundraiser
COT:Prayers for various family members.

I’m off and amazed how nervous and sleepless I am the night before a Q. Must be because it’s an important role to play. We all wanna do a good job for the Pax that show up. Always an honor to lead.
“The” Shortest of All Sales.

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Welcome To The Machine!

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WARMUP: SSH, MNC, Cherry Pickers, Chest stretches
THE THANG: First Round: 7 stations with running in between: Station 1: 50 regular merkins
Station 2: 50 Squats
Station 3: 50 wide arm merkins
Station 4: 50 Squats
Station 5: 50 diamond merkins
Station 6: 100 IC flutter kicks (400 single count)
Station 7: 20 burpees
Round 2: Starfish routine – 10 burpees every time in the center; 1st station – 50 merkins, 2nd station – 50 squats, 3rd station – 50 pike presses (CDD), 4th station – 50 IC flutter kicks (200 single count),
Round 3: 7s with regular merkins at one end and IC flutter kicks at other end.
Totals: 221 merkins, 150 squats, 171 IC flutter kicks, 50 pike presses, 20 American Hammers, 1 to 2 miles of running.

MARY: 20 American Hammers and approximately 1 minute of heels 6 inches off ground

ANNOUNCEMENTS: d2db10k

COT: Prayers lifted and thanks to God for letting us do the F3 madness.

Thanks to Uber for letting me lead the workout this morning.

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Four Corners of Fun at Golden Corral

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WARMUP: 4 Plank Jacks/Merkins/Shoulder Taps/Supermans. Repeat with 8 count. Repeat with 16 count. Repeat with 32 count.
THE THANG: Four corners with four exercises (20 count each) at each corner. After exercises completed at the corner, run one full lap + 1/4 to get to the next station. Exercises grouped as “Upper”, “Lower”, “Abs”, “All”. Once completed all corners we did the warmup all over again.
MARY: Nope
ANNOUNCEMENTS: Dam to Damn Bar
COT: Grassy’s son

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