Tag: Pumpkin Spice

Mystic Rhythms

Leave a comment

WARMUP:
Slow mosey out of the park, along Windward drive, down Mariana’s Ct, back up to the Windward, and then circle up on the basketball court for COP

THE THANG:
COP (All in double count cadence):
SSHx 25, windmill x 15, CDD x 10, Squat x 20, American hammer x 20, jumping lung x 15, merkin x 10, box cutter x 15, cherry picker x 15, plank/right arm/right leg high/regular, 6″/regular/left arm/leg high/regular/6″/regular, 10 burpees OYO

Move to the middle of the parking lot, and split up the group.
Group 1: runs to the playground, and does 10 pull-ups, while group 2 does hello dolly. Flapjack
Rinse and repeat two more times with LBC’s and flutters

Mosey to the field for the Tunnel of Love (5 sets)

Mosey out of the park to the bottom of Mariana’s Ct for Jacob’s ladder. 5 reps on the hil, count 1-5 burpees at the top, run backward on reps 2 and 4. Mosey back to the wall along the concession stand in the park.

Power Square.
Assume BTTW on the concession stand wall, walk on your hands along the wall, lunge walk out to the 2nd base, bear crawl along a line parallel to the wall, lunge walk back. Rinse and repeat for a total of 3 squares.

Circle up in the field and finish off the workout with 10 minutes of Broga (Mountain Pose, Warrior I/II, Triangle, Cat/Cow, Knees to chest, Happy Baby, Corpe (aka Body Destroyer).

COT

Naked Man Moleskin
Great winter morning at Alcatraz! Love the cold temps and dry air. I can’t remember the last time Q’d a whole hour. It was nice having the full 60 minutes to make it tough, but also do something different. I took a cue from Change Order and included Broga today to mix it up a bit and cool down at the end of the workout (which we never do!)

Jiffy joined us today after an extended break from F3, but didn’t show any nice of lack of fitness. Good work, brother! We had a solid group today and everyone pushed through it to make themselves better. It’s always a pleasure to lead the fine men of F3, and I look forward to my next Q at Alcatraz.
The title of the workout is yet another Rush reference (RIP Neil Peart). Since we did yoga today, it seems to fit (a little – haha).

ANNOUNCEMENTS, PRAYERS, PRAISES:
Dam2Dam 10K coming up. Opportunities to run, ruck, or just volunteer. This is a benefit for FM schools. Read your newsletter.

Prayers and praises: Pumpkin Spice’s daughter going through treatment, ST’s son’s girlfriend’s father’s passing. Change Order’s mother-in-law with Covid. Praise for Uber’s son’s success as a student musician!

TClap |
0

Choose Your Own Adventure

Leave a comment

We had a great crew if vets and rookies out at Alacatraz.  This was a choose your own adventure work out.

We started with a mosey around the park with a stop every 1/3 of the lap for warm up exercises.

1st 1/3:  15 Windmill and 15 CDD  2nd 1/3:  15 Low slow squats and 15 Cherry Pickers Final 1/3:  IW x 15 and LBC x 20

Choose you own Adventure:

Start at Playground:

4 Laps Around Park, 150 Merkins, 150 Abs, 150 Dips and 50 Pull Ups

Choose your reps and your order.

The men crushed it today and we had time for some wall time.

Mosey to the Wall:   Wall Sits while each man bear crawls 15 yards and back, Balls to the Wall with 7 Count Each Man, Rinse and repeat both.

Mosey to playground for some shirtless Broga with Change Order leading the way,

I appreciate each man that came out and gave it their all.

 

TClap |
0

10 Year Convergence

Leave a comment

Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.

TClap |
0

Uphill NURing and lots of webs

Leave a comment

We had 11 Bootcampers and 2 runners, quick disclaimer before getting into the warm up.

Mosey to fire station
20 SSH IC
10 Windmills IC
15 LSS IC
15 MNC IC

Mosey to pull-up bars and plank. Waterfall of 5 pull-ups, and then back down the waterfall.

Mosey to bottom of Tara Tea and partner up.
DORA
NUR uphill and run back while partner completes
50 – merkins
100- overhead claps
150 – LBCs
200 – flutters

Back to the baseball field for some core, legs and upper body webs:

CORE
Captain Thor, 1 big boy sit-up – 4 American hammers, run 10 yards; 2 BBSU – 8 AH, run 10 yards; 3 BBSU – 12 AH, run 10 yards… repeat until completion of 10 BBSU – 40 AH
Total: 55 BBSU and 220 AH

Take a lap around the field.

LEGS
1 squat – 4 calf raises, run 20 yards; 2 squats – 8 calf raises, run 20 yards; 3 squats – 12 calf raises, run 20 yards… repeat until completion of 10 squats – 40 calf raises.
Total: 55 squats – 220 calf raises

Take a lap around the field.

UPPER BODY
Lots of mumble chatter while explaining this one, no running in between series this time
1 merkin – 4 shoulder taps; 2 merkins – 8 shoulder taps; 3 merkins – 12 ST; took a brake after 5-20, then another brake after 7-28 and YHC had already lost count and whining came into the game so as a crowd pleaser we repeated 7-28… finished up with 10 merkins – 40 shoulder taps.
Total: 62 merkins – 248 shoulder taps

We had a couple of minutes to go back to COT with smoked shoulders and Badlands thought it was a good idea to keep doing merkins, add 10 IC to the count. 9 for YHC, apparently my watch was out of whack and alerted me it was 0730.

Great work by everyone.

Announcements:
9/11 WOD at NaFo on 9/5 starting at 0600, bring sandbags and rucks.

10 year anniversary festivities start officially on Wednesday with someone named Zima at the PAINtheon games.

Final countdown happening on 9/10

Prayers and praises were lifted.

Tinsel and Kermit out…

TClap |
0