Tag: Senator Tressel

HIP HOP HOORAY!!

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Hip Hop Hooray (Name O’rama Video)

We had 9 HIMs post @theyard for an old school Hip Hop Hooray, playing cards beatdown with a Boogie Down Productions Old School straight up Hip Hop soundtrac :

WARMUP:  Abe Vigoda, Breakdancing Merkins,  Cherry Pickers,  Drill Instructor, Flying Squirrels, Imperial Squat Walkers

The Thang:

Mosey to Light Pole #1- Pick a Card/workout 3x

Mosey To

Light Pole #2 Pick a Card/workout 3x

Mosey to

Light Pole #3 Pick a Card/workout x3

Picking a Royal card- 20 reps

Picking a card #-10 reps

Picking an Ace-100 reps

Backward Lunge, Backward Run (NUR), Burpees, Bulgarian Split Squats, Calf Raises, Merkins, Mountain Climbers, Oblique Crunch, Plank Jacks, Rosalita, Smurf Jacks, WW II Situps

COT

Old School Hip Hop FNGS:

Afrika Bambaataa-Planet Rock

2 Pac-Changes

Biz Markie-Just a Friend

Coolio-Gangsta’s Paradise

Fat Boys-Fat Boys

House of Pain-Jump

Ice Cube-It was a Good Day

KRS -One-Step into A World

LL Cool J-Mama Says Knock You Out

MC Search-Here it Comes

Naughty By Nature-Hip Hop Hooray

Rob Base-It Takes Two

Tone Loc-By popular request by Tater!!

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Coordinated Q Attack @ The Fort

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WARMUP: Grinder and I were part of a small group planning for an event on Tuesday night. When we started to map out our plan for the event day Grinder had a great idea – why not start the day off Co-Qing The Fort! How could I say no to an opportunity like that. After further conversation a coordinated attack was planned for any PAX that wanted to brave the pain at The Fort!
Grinder took the warmup with SSH/InCadence/x23 , WM/IC/x10, IW/IC/x11, CP/IC/x10 then moseyed around the amphitheater to finish the warm-up.
THE THANG: Grinder’s half of the workout continued with a modified suicide set-up in the COT parking lot. Base cone in the parking lot = starting position, then 5 other cones were placed in equal distances from one another all the way to the top of the hill. Each cone has an increasing rep count: 10/20/30/40/50. Start at the base cone and complete 5 burpees, run to the next cone and perform the called exercise, then run back to the base cone and complete 5 burpees, then run to the 2nd cone and complete 20 reps of the called exercise, then run back to the base cone and complete 5 burpees, so forth and so on. First called exercise was SSH. To break of the routine Grinder through in Airborne’s Hip Exercise routine, then we went right back to the modified suicide routine and this time the exercise called was LBCs and the base cone burpee count was 3. Finished right on time to hand it over to Ruby Slippers.
Since Grinder had us on our feet most of his time, decided to give the PAX a break let them walk with their arms instead. Moseyed to the amphitheater where I had 2 cones 20 ft apart on the back wall. PAX formed a single file line by the 1st cone. PAX began to perform burpees while the 1st PAX in line went BallsToWall at the 1st cone and proceeded to travel in that position down to the other cone. Upon exiting the cone area at the other end PAX were encouraged to keep performing burpees until the last PAX in the line completed the trip. Before entering the cone area each PAX gave the PAX in front of them that had just entered the cone area a 3 burpee head start. Once that routine was done asked the PAX to sit down on the side of the amphitheater with your legs hanging off the edge. PAX partnered up, 1st partner performed 10 BBsitups with feet hanging off the edge while other partner performed Flutters ( encouraged PAX to let their feet/legs drop below parallel ). Partners switched back and forth for 3 rounds.
Went back to the Wall of Pain routine, everything stayed the same except for the exercise routine in between the cones. This time, asked PAX to Plank Walk x 2 and then perform FeetonWallinPlankPosition Derkins x . PAX did this routine until they made it down to the other cone. Cone distance was set at 25 feet for this routine.
PAX were then asked to join me again to sit on the side of the amphitheater for another abblast routine. Same as before with partners and routine -Partner 1 performed 10 straight lower leg lifts while Partner 2 performed LBCs. Another 3 rounds.
Time was running out and I had 1 more routine. Asked the PAX to mosey to the playground. Partner up, find a pullup bar, Partner 1 does pullups to failure and then rests while partner 2 does pullups to failure. Did this for 5 rounds. My last round I did 3 pullups – arms were smoked!
MARY: Moseyed back to the COT parking lot and had time to complete SSH/IC/x21. DONE!!!
ANNOUNCEMENTS: Read your newsletter
COT: Show to Know!

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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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Cardio & A Little Failure

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WARMUP: Run to the bottom of the first hill on Hubert Graham.
Wind Mills, Low Slow Squats, More Wind Mills
10 Burpees
THE THANG:
NUR 1/2 way back up the hill
Fixed Leg Lunges x 10ea leg
Run back down for 100 Calf Raises
NUR 1/2 way back up
Dips on the guardrail until failure. BTW, Senator took charity on the rest of us and stopped once we failed but he had some left. So, as a group, we did more.
Run around the back of the school to the parking lot on the far right side.
Bear crawl from island to island with 10 Diamond Merkins every other parking space line.
Mike Tysons on the curb until failure.
Crawl bear back to the starting point with 10 Mountain Climbers every other line.
Sprint to the entrance of the playground, 5 Burpees, sprint back. As I mentioned to the PAX, this is where I almost splashed, at my own Q.
LBC’s to failure.
This is where I had a moment of transparency with the PAX. You see, if I were here by myself, I would have absolutely quit on myself and not done what I had written down. I told the PAX what was written and with that spoken, we did it and it wasn’t that bad. We sprinted (or ran) back to the playground entrance.
Sucking wind, we did a long set of heels to Heaven but the legs never came down.
Run to the front lot for a set of suicides with a few Burpees at the end for good measure.

MARY: Performed throughout.
ANNOUNCEMENTS: D2DB…quit delaying and sign up. Tell your friends, too.
COT: It happened.

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Mystic Rhythms

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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!

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ENTRE NOUS

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WARMUP:
Walk to the NAFO football field/track.

THE THANG:
Sawdust and I found a spot on the track near the entrance from the road for the 1st half of the workout which was Broga. We started with some whole body stretching and then worked through all of the basic poses I learned from F3 yoga master, Sasquatch. We took a couple fellowship-paced laps around the field and then finished off with SSH’s, windmills, and some upper body and core strength training.

COT: Prayers for ST’s son’s girlfriend’s’ father who died suddenly on Tuesday.

ANNOUNCEMENTS: Dam2Dam. Read your newsletter.

NAKED MAN MOLESKIN
As 5:13 rolled around and I saw no cars, I thought, well, after 10 years and numerous Q’s, I’m finally getting stood up – hahahaha. I was OK with it because I had never led Broga before and thought it would be good to practice alone. Anyway, I saw some headlights approach, and then it was Whoo Hoo! – my streak is still alive!
I’ve only seen Sawdust at a handful of workouts (most recently at Wed’s Ring of Fire here) so we took this opportunity to get to know each other better. It was a morning well spent working on my yoga and making a new friend. Entre Nous is another Rush reference (RIP Neil Peart).

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So Funhouse can stop crying…

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WARMUP: Very little
THE THANG:
– To the pull up bars where we performed an idiot sequence of pullups one by one and some other exercises. Note for later, that didn’t really work.
– To the hill we all use entirely too much, but it’s a great hill, so why stop?
– Partner carries, wheelbarrows, running, bear crawling, all kinds of dumb stuff while we also ran around the back end through the neighborhood streets.
– One fake 10-count was involved
– Back to the parking lot for a fake Dora and then it was over…

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle

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KICKING OFF GOLDEN CORRAL IN 2023

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WARMUP:
Circle up for windmill x 15 and SSH x 20. Form a line and do toy soldiers and arm circles on the way to an area in front of HT. Circle up again.

THE THANG:
After the disclaimer and a short warm up, we were greeted by two additional pax who joined the circle for a Tabata workout.

8 exercises, 8 reps each, 20 sec work, 10 sec rest.
The exercises we did today were:
1. CCD
2. Box cutters (tough)
3. Mountain climbers
4. Squats
5. Merkins (crowd pleaser)
6. Superman hold
7. Alternating lunges
8. Burpees
Finish with 90 sec body destroyer

COT

NAKED MAN MOLESKIN
I’ve done this workout several times and it’s very easy to plan, but a little tricky to execute. Keeping track of the exercises and the number of sets requires some concentration. With no cadence counting, it encourages a lot of mumble chatter and we had plenty of that today. Noteworthy was Slapshot, who welcomed our FNG with steady conversation for the entire workout. I tip my hat to him because while the rest of us were groaning on sets 7 and 8 of merkins, he kept the chatter going with little sign of fatigue or O2 deprivation. Well done!

Welcome Pongo who comes to us from North Charlotte (I believe). He brought along an FNG who we dubbed Gremlin. Welcome, gentlemen! Love getting FNG’s on the weekday workouts. It was a great morning with the fine gentlemen of the Fort and a pleasure to lead the group as always. Thanks for the Q nod, Slow Jams!

ANNOUNCEMENTS/PRAYERS
Dam2Dam race/fundraiser for Ft. Mill Schools in Feb. Read your newsletter.
Prayers: Buffalo Bills player Damar Hamlin, Pongo’s grandfather Warren, kids returning to school.

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After Christmas burn

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WARMUP: Ran to The Learning Academy for sets of 12 for a warmup. maracas night club, Phelps, produce pickers, wind mill, down and up dog, mountain climbers.
THE THANG: Ran to Sonic for a DORA with 100 AH, 200 reverse lung and 300 lbc. Then Ran down to the fountain by the apartments for a curb shuffle. Stopped for some monkey humpers halfway. Ended with a message about reaching out to 1 person to check in with them. Ran up to the next circle for sets of 12 CDD, WAM, then offset CDD. Ran to the wall behind Teeter for a wall sit with burpees.
MARY:
ANNOUNCEMENTS: Blood Drive and D2D in January.
COT: prayers for family, patience, jobs and travel mercies.

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