Not ISH: Trails, Rucking, Road, all miles were complete.
ISH: the count, the start, the end
Looks like we made it,
Barry Manilow
We ran 3-5 miles. Great weather and no chance of rain!!!!
Thanks Assassin for the lead!!
ANNOUNCEMENTS:
COT:
WARMUP:
SSHs
Mosey to the Chinese Massage
Hillbilly Walkers, squats, Merkins
Mosey to funeral home
Lunge walk
Reverse lunge walk
Mosey to entrance to FHC
THE THANG:
Do exercise at entrance
Run to top of driveway
Do accumulating exercise 1st,2nd…so on
1 Merkins x10=10
2 Leg lifts x9=18
3 Sumo squats x8=24
4 CDDs x7=28
5 Burpees x6=30
6 Wide arm Merkins x5=30
7 Donkey Kicks x4=28
8 Squat jumps x3=24
9 Flutters x2=18
10 Plank punch x1=10
MARY:
Mosey to Chinese Massage
LBCs, Freddy’s, Rosalitas, HelloDollys
Mosey to COT
Some more Mary all the way to 0600
ANNOUNCEMENTS:
F3Dads, Saturday guest Q at The Yard, keep posting
COT:
Prayers and Praises
Lots of health concerns, cancer, surgeries
Also lots of travel and prayers for safety
Family and praise for F3 and people in our lives
6 of us for the 101 edition of Q School. Oddly enough, Lighthouse is the only PAX in the entire Fort region that needed Q School 101. 4 veterans also shared the wisdom. It was a bit of a bizzaro world, I get out to a couple 100 workouts a year, but there is only one new guy, and ZERO PAX who feel they need to hone in on their basic Q skills. Well done, nothing to learn hear. Go back to your knitting.
1. basic warm up with imperial walker, hillbilly walker, LBC, hello dolly, low slow squat, OH clap, shoulder taps, merkins
2. 7s with BB sits and jump squats, with bearcrawl 1/2 trans mode.
(Rebel was recognized for his jumping skills)
3. 2 rounds of Assassin suicides, 5-10-15, BB sits, merkins, squats AND gas pumpers, shoulder taps, calf raise
4. Mahktar N’Diayes, Kneetar N’Diayes (or course)
5. circled for some practice cadence calling with Lighthouse
Observations:
-BandCamp is a big fan of backblasts
-Squat Jumps should be re-named, maybe Squat Baby Bunny Little Hops
-Site Qs required to attend Q601 are generally grumpy dudes
-Basso was not in attendance, Rebel and Fogerty missed him
– We have an excellent Q101 doc (see BandCamp)
Q101 wisdom nuggets
-clear disclaimer
-new guy inquiry (a new guy does not know the term FNG)
-be aware of the abilities at your workout
-a longish run can be taken in chunks or destination stated for slow guys
-5 steps in calling a complete exercise
– keep it simple
-keep it moving
-keep it familiar
-clear and easy instructions
-10ct for moderates (and old guys)
-don’t Q it if you can’t do it, or aren’t going to complete it (ie calling 50 burpees and you half-a$$ 12) (really)
-practice cadence
-promote your Q, knowing what I am waking up for and where I am going is half the battle and very motivating
-I like to give no more that 3 exercises verbally per instruction, my small brain can handle 3, more than that? on a board, or chalk it
-don’t chalk MONKEY HUMPERS in a school or church parking lot
-prepare a weinke
-steal a weinke
-review a weinke with a vet
-COT
-count
-name o rama
-record (at least verbally so you have the names for your backblast
-announcements
-prayers
-WRITE A BACKBLAST
-don’t stress on all this, you can do the life and death stuff when you get crunching your excel spreadsheet at 9:04am
Thanks for hosting Fogerty
Thanks to Solid State for being my first instructor
Thanks to Rebel, Bandcamp, Fogerty and Birdcage for adding bits of knowledge
Looks like we made it,
Barry Manilow
–
WARMUP: stretching, IW, Hillbilly Walkers, squats, merkins, MC
THE THANG: 11’s, 2 exercises at each end. One end, Merkins & Squats other end Monkey Humpers and Plank tucks. Once finished we did ab work until 6 was in. Then accelerator merkins up to 10. Regular merkin but 1 pump on bottom and then 2 and keep going to 10. This was new and a crowd favorite.
Mosey to parking lot for Dora 100 Derkins, 200 Dips, 300 Hello Dolly. Indian Run back to COT with a stop for a sprint back into COT.
MARY:
ANNOUNCEMENTS: convergence and Print Shop for Boss Hog
COT: prayers lifted for healing and parenting.
Thanks Weezer for the opportunity to lead.
WARMUP: chatted for a few. Stretched a little ran to Methodist parking lot. HBW, IW, merkins, PP, other stuff.
THE THANG: run to FBC back parking lot. Did dips, derkins then did 7s. Squats and bombjax. Ran to lower COG parking lot did 3 exercises then run around building. Sets of 15: SSH, s Taps, flutters. Run. Dips squats and P Parker’s run. wa merkins, amer Hamm and mtn climbers run. Merkins Big boys calf raises run. Run back to COT.
MARY: watch Rebel do LBCs.
ANNOUNCEMENTS: convergence, boss hog print shop
COT: secret stuff
WARMUP: Mosey around the COT parking lot and then down the hill towards the backside of the school. While moseying we performed high knees, buttkickers, and L/R karaoke. We circled up at the pullup bars and executed the following: WindMillsICx5, 1Burpee OYO, CherryPickersICx7, 2Burpees OYO, MoroccanNightClubsICx10, 3Burpees OYO, HillBillyWalkersICx12, 4Burpees OYO, SideStraddleHopsICx25, 5Burpees OYO. We were ready to play ball!
THE THANG: 4 cones spread out in the shape of a baseball diamond. Perform exercises at each base and then proceed to the next base via suggested mode of transportation. Go until the defense completes the Outfield Dora. The base exercises and modes of travels were: Home Plate – 5 Pullups, 10 Merkins and then BroadJump to 1st base – 5 Burpees, 10 Merkins, 15 CDDs and then Lt. Dan it to 2nd base – 5 Burpees, 10 Merkins, 15 CDDs, 20 LBCs and then CrawlBear to 3rd base – 5 Burpees, 10 Merkins, 15 CDDs, 20 LBCs, 25 Flutters ( single count ) and then BearCrawl to homeplate.
The offense continues around the base path and tries to make as many trips to home they can before the defense completes the following Dora routine: 50 Burpees, 100 Sumo Squats, 200 Flutters ( single count ). Finished 1 complete inning with Bobber’s team losing to Rebel’s team 3-1.
MARY: Penalty for losing was 1 minute of Burpees. In F3 fashion both teams performed the penalty. Ended right at 6.
ANNOUNCEMENTS: Convergence 6/10 for Kenya, Boss Hog farewell drop in at the Print Shop
COT: Lifted up prayers!
WARMUP: mosey
Circle up for couple exercises from the randomizer….ball of exercises
Mosey to elementary school with stops around playground for some exercises
THE THANG:
6pain stations around parking lot
1st round lunge walk to each
2nd round bear crawl to each
3rd round slowzy to each
10 leg lifts
20 dips
10 wide arm Merkins
10 donkey kicks
20 calf raises
10 sumo squats
MARY:
Slowzy back toward COT but some stops along way
Flutters
Hello dollys
Supermans
Wall sits with Bear Crawls
Wall sits with merkins
ANNOUNCEMENTS:
Saturday convergence 6am FMHS
Saturday print shop 6pm
COT:
Prayers and Praises for many things
One theme was traveling and vacations and kids summer plans
WARMUP: SSH. Cherry Pickers, Merks, Rebel Merks, Diamond Merks, Imperial Walkers, Nightclubs, Squats, Honey Mooner, Downward Doggie, Windmills, Mosey…
THE THANG: Keep it simple: Mini – Ladder – start at 5 reps w each rung in ladder adding one rep ( 6, 7, 8, and 9) 5 Bomb Jax, 6 Diamond Merks, 7 Big Boys, 8 Donkey Kicks, 9 Seal Jax!
Next up – some 11s ( that Bass couldn’t wait to get started )
We started top of the hill with Bobby Hurleys then moseying down around the bend and up the Hill to a spot so close to the starting point ( other side of road) and knocked out Plank Jax to keep the math working…
Called an audible half way thru to assist with the hill climbs and descents- finished out the 11s on a flatter area of the entrance. Almost infringed on the Minnow Pond parameters ( but who was measuring the total ground covered??)
MARY: 4 mins of Mary completed with a solid use of Heels to Heaven by Gemini who challenged the Pax up to a 15 count ….when the mumblechatter began after passing the standard 10 count! Nice work by all!
ANNOUNCEMENTS: Yes!!
COT: Prayers for Geraldine who was being comforted at Hospice ( prayers for Slash and family), Family ( teenagers for ChickHawk), health and fellowship as we head into Summer.
WARMUP: 10 Each- SSH, Moroccan Night Clubs, cherry pickers, 10 Merkins OYO, 5 Burpee’s OYO
THE THANG:
Indian run to 160 with 2 pain stations:
Pain station #1
2 rounds of 4 corners 10-squats, 20-lunges, 30-Monkey Humpers, 40- Bomb jacks
Pain station#2
11’s- Diamond Merkins, HR Merkins
Indian Jog back to COT
MARY: 2-Minutes
ANNOUNCEMENTS: Q-Source, Kenya awareness convergence, Care Center Volunteers
COT: Yes