Tag: Poppins

I Got Q, Babe

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Well its Groundhog Day…again. Why not smash the alarm clock, rise and shine (not fotgetting our booties because its cold outside), and head to Gobbler’s Knob…I mean, The Ranch for some F3 fun? That’s what 4 did this morning. Here’s what we did:

The Thang
10 Low Slow Squats (IC)
10 Imperial Walkers (IC)
10 MNCs (IC)

Mosey to front of school
Escalator exercises – increase by 1 rep at each pole (10 poles and 55 reps total)
Squats
American Hammers
Ranger Merkins
Calf Raises
LBCs
Merkins
Lunges
Ab Mat Sit-ups
Carolina Dry Docks
Dips

Lap

Squats

Mosey back to flag

25 Calf Raises Normal
25 Calf Raises In
25 Calf Raises Out
10 Imperial Walkers (IC)

NMM
As you can see, the theme of the day was repeat – just like weatherman Phil Connors (Bill Murray) is forced to repeat the same day again and again in Harold Ramis’s 1993 cinematic masterpiece, “Groundhog Day.” Unlike Phil, we didn’t get stabbed, shot, poisoned, frozen, hung, electrocuted, or burned. We did not rob an armored truck, save a life, get arrested, drive on the railroad tracks, learn piano, learn to ice sculpt, or learn 19th Century French Literature. However, like Connors, repeated the same thing again and again.

Thanks for the effort this morning, fellas. Appreciate you posting in the cold rain and for the mumblechatter. I now know what exercise to call when Band Camp is in attendance. Thanks for the opportunity to Q, Poppins. Always an honor to spend the Gloom with you men, especially Sawdust.

Aye!
Italian Job

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Geezer Butler

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Big crowd this morning at Block Party. 24 men started their day off right, some ran, some rucked, and some stuck around and the rest followed the old geezer.
First stop, the bank on the corner, actually it is a pharmacy now. Circled up for exercises in cadence (SSHs, MNCs, IWs, WMs). Next, we selected a partner. Bear crawl to the middle of the parking lot, 10 partner merkins, bear crawl back to the curb, rinse and repeat 3 times.
Next, we ran down to the town hall offices, 3 rounds of Mike Tysons (set of 10). Back on the road, up to the top of the hill on Williamson St. 3 rounds of Partner pushes between the light poles. I was corrected, one of the poles was actually a flag pole (old man eyes). Next, hold plank, down to elbow, six inches. Back down the hill, return to the top of the parking lot. Brisk mosey to the parking lot across from COT with the brick wall. Dora 1-2-3, 200 Carolina Dry Docks, 300 Squats, 400 LBCs. Partner 1 performed the exercises while Partner 2 ran to the wall and did 3 muscle-ups.
Back to COT

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Pain but No Rain

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Disclaimer was given.

Mosey to Brayden for loops with 10 Merkins and 10 Squats at the pool.

Total Milage 4-4.5

Prayers for : Karen(Sugar Daddy relative) and her battle with Cancer, marriages, health of 2.0s and clarity of Gods plan.

Great work was done by all

-Yard Sale

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2023.04 The Ranch

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WARMUP:
Emphasis on hamstrings and shoulders

THE THANG:
Mosey to 4square courts:
Burpee broad jumps in clockwise direction from square to square inside a 4square court (2 pax per court) with sets of 4, 6, 8, and 10. Core exercise between sets.
After first round: people’s chair with shoulder mobility exercises then calf raises while sitting, balls2wall with shoulder taps.
For second round of burpee broadjump set going counterclockwise.

Mosey to parking lot behind school for sprints. 2 teams of 4, 40yd dash relay. Finish when each PAX has 3 sprints complete.

Mosey to picnic tables for step ups.

COT:
For those of us that pray before a meal, what do you pray for?
Do you pray in thanksgiving asking your consumption be blessed with nourishment? Did you do your best to provide yourself and others you feed with nourishment? Is the meal a source of comfort and that’s what you are hoping the meal be blessed with? Be intentional.

Thought two: Pick something that you do every day that you can take for granted. Pray before you do it, like you would for a meal. Be thankful and use the resources presented to you with intention.

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a long ways from varsity

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a few PAX arrived early to get some extra credit before 0515 start. It was a chilly morning with icy spots around campus this morning.

Dam2DamnBar is tomorrow so this workout was designed to get PAX primed and ready to run fast times at the race.

WARMUP:
dynamic – including high knees, toy soldiers, butt kickers, walking lunges

circled up for (IC) WMs, arm circles, OH claps

continued the dynamic warmup with karaoke variations on the way to the pullup bars.

3 rounds of Cindy (5pullups, 10merkins, 15 squats) to finish off the warmup

THE THANG:
Mosey towards backside of Sugar Creek Elementary and get on FarmHouse Dr out towards the big abandoned skyscraper and then back.

every 1/4 mile stop and plank for 6. Once 6 was in perform IC exercise (mostly merkins but sometimes squats when too many cars passing by) and then perform a different stretch/broga type movement

total of about 2.5 miles of running

MARY: about 1.5 minutes worth of Low slow squats to get us to 0600.

ANNOUNCEMENTS:
PAX continue their acceleration and making good progress on weight loss goals

COT:
prayers for D2DB runners and volunteers this weekend

Bodywash- I remember running with you at Clydesdales before I knew what to think of F3. You were the first to schedule me for a Q and really helped me get comfortable in this group. STL got my VQ but Varsity was my first bootcamp Q – Appreciate you and the awesome job you have done managing the site.

-Badlands

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Road Warrior Visits Mr Smith

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We ran
Munn to Harris, R on Harris, R on Sam Smith (enjoyed that long steady hill), R on Sutton, R on Sixth Baxter Crossing, L on Drayton, R onto paved path around the pond thru the woods to Baxter YMCA, Out of Baxter Y onto Shady Grove Crossing, R onto Market, R onto 160 back to start.

Great crew out there! We all pushed thru the hills and ran strong. We all got at least 5 miles, some got more.

Next week we will be in Tega Cay running to Windjammer Park and back.

SYITG
NASA

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Make Wednesday Matter

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THE THANG: we ran to WEP, out the trail in backside to Harris, right turn on Jackson back to 160 and back home. some added distance. all got better!
COT: yes!

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Sharknadoish

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WARMUP: SSH, cherry pickers, Moroccan night clubs. Mosey to front of school for some merkins- mosey a little more
THE THANG: 10 burpees, run up hill to rock and back
20 big boys, run up hill to rock and back
20 hand release merkins, run up hill to rock and back
20 squats, run up hill to rock and back
20 Carolina dry docks, run up hill to rock and back
Repeat until we head back
Most got atleast 3 rounds through
MARY: burpees ,flutters ,American hammers
ANNOUNCEMENTS: dam2dam packet pick up and read your newsletters
COT:

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Tribute to Cardinal

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WARMUP:
15- Side Straddles Hops
10- Tempo Merkins*
10- Flutter Kicks Double Count
10- Little Baby Arm Circles Forward
10- “ “ Backward
10- Hallujahs
10- Knoxville Cherry Pickers*
20 Sec. Samson Hold*

THE THANG:
Complete each round and then run 160m
Rd 1&2 (5 counts)
– Burpees, Big Boys, Heels to Heaven
Rd 3&4 (10 counts)
– Burpees, LBC, Mtn Climbers (double count)
Rd 5&6 (15 counts)
– Burpees, Air Squats, Freddie Mercurys

20 Burpees

We still had time after completing Cardinal’s weinke so we took a quick mosey to the playground. Partner up. One partner completes runs while the other partner does 10 pullups and 5 burpees. Two rounds and then run back to the start point.
MARY:
Completed some rounds of exercises
ANNOUNCEMENTS:
Decided to forego announcements and focus all of our thoughts and prayers on Cardinal’s family.

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