Tag: Trucker

The Ghost of Band Camp Haunts Alcatraz

Leave a comment

WARMUP: Mosey to the roundabout for some COP fun — mtn climbers, Parker Peter, SSH, IW, HW, Carioca, burpees
THE THANG: Mosey to one of those Hawaiian names side streets
Plank series on a side street
Mosey to cul de sac on right and continue down to the golf course for a
Jacob’s ladder (jumping lunges at bottom, 3-way calf raises at top)
Mosey back home

Handoff to Trucker

Back on the mosey train (somewhat surprisingly) over to that nasty neighborhood hill right off the park entrance (oh no!) down to the bottom

10 Merkins
Nur to the top
10 LBCs
rinse and repeat for 3 rounds
(The Suck got very real by this point!)

Pearls on a strong out past the tennis courts to the short wall by the golf course with several stops for LBCs, merkins, flutters, dips, derkins, etc. Same drill on the return to the firehouse for more of the same, then a continuation on the path around Runde with stops for pain and a final sprint home.

ANNOUNCEMENTS:

Swamp and Quagmire relocations coming this week.
QSource mtg returning 6/21 at Baxter Starbucks after workouts
F3 Dads starting 6/11 for 4 weeks at WEP at 0900

COT:
The spirit of Band Camp was with us front he start as YHC mistake preferred to Backdraft as BC — that only fired up BD to prove himself, and he did, coming in as king ong with Fishstix. nice work!

Great to Q with BAOPS OG Trucker! for the record, I told him I would focus on cardio, hills and legs so he could cover the rest of the body. He did cover the rest but not without giving us all a real beating of the hill, cardio and leg flavor. nice work!

great to have Masterpiece in the gloom after a long stretch off. T-claps to Decibel for getting him back out. great to have MP’s EH of Paint Can put for his first Alcatraz rodeo — great job pushing through a tough morning!

Thx to Skipper for the invite and the leadership at Alcatraz!

TClap |
0

Minnow Pond

Leave a comment

WARMUP: run .8
THE THANG: golf course 9 holes with Merkins
MARY: took turns, flutters, tie touch, American hammers etc
ANNOUNCEMENTS:
COT: Funhouse traveling- vacation, Stang praise for young man staying with them , 🙌

TClap |
0

Funbags and whining

Leave a comment

WARMUP: Moroccan night clubs, side straddle hops, windmills
THE THANG: Indian run w/ 40# sandbags. Front guy gives bag to next guy, drops to do 5 merkins, then sprints to rejoin line telling front person to pass bag. Broke into 2 teams and did that for a lap. Then stayed in teams and did sandbag pass back, last person runs with bag to front. Did this across field Then down to bottom of big hill. At bottom of hill, stay in 2 teams. Both teams had to complete 100 burpees, 200 merkins, 300 LBCs, 200 squats, 100 bent over rows w/sandbag, 5 laps running up hill, and 3 laps with sandbag up hill. These were totals by team. Sandbags were not to be dropped at all 5 burpee penalty for dropping bags, no penalties for the first 30 minutes.
Back to the grassy area to pick up the 60# Funbags, 3 Pax decided to run away before more pain was inflicted.
Next evolution was the tunnel of love; form a line and stay in plank position about 3 ft apart from other pax, pull/drag the sandbags sideways until we reach the other side of the field, back to start with same movement.
We formed two teams of 5, movements:
– sand bag toss (sideways) using only 60 # bags, alternate between all pax, across the field and back, loosing team did 5 burpees.
– squat, clean and toss with 60# bag, across the field and back, losing team did 5 burpees.
– bear crawl sand bag pull/drag, across the field and back, loosing team did 5 burpees.
Lots of whining coming from a few pax.
Done with sandbags, 10 burpees for everyone. Run to pull up bars, two rounds of 5 pull ups for everyone.
Back to COT, one minute AMRAP hand release merkins. Most pax completed 30 reps, a few pax more than 40, form was of the essence.

COT: prayers for all pax and family members that are going through health issues.

Tinsel out!

TClap |
0

Murph Lite 2.0

Leave a comment

WARMUP: SSH, Around the world, figure 8, slight mosey up and down the parking lot

THE THANG:
10 clean jerks (5 each arm)
10 front raises (2 handed)
10 squats
Run to the end of the parking lot and back

Repeat X15

MARY: not there
ANNOUNCEMENTS: the Murph was today
COT: at the Murph

TClap |
0

Safe word: Kryptonite

Leave a comment

WARMUP: 10 SSH, 10 windmills, 10 SSH, 10 10 IW, 10 SSH, 10 HW, 10 MC, downward dog, honeymooner.
THE THANG: All things done Dora Style with a new partner each round.
Round 1 – 50 pull-ups
Round 2 – Hill 1. 150 Merkins.
Round 3 – Hill 2 (the short steep one) 250 squats with Nur up the hill.
Round 4 – Hill 3. 350 LBC’s.
Finished with each PAX calling an exercise. 40 seconds on 20 seconds off.
MARY:
ANNOUNCEMENTS: Bourbon tasting, road clean up.
COT: change orders dad, truckers mom. Thankful for this group. Not sure where YHC would be without the support of F3 The Fort

TClap |
0

Bootcamp Q-School

Leave a comment

PAX ran around for some pearls on a string. At each stop, YHC worked to espouse some of my ideas on Qing. At the last stop prior to COT, other PAX took opportunity to count in cadence

Topics I tried to cover:
Counting the number present while calling SSH
Calling exercises in cadence – slower can be better
Keeping the PAX together – planking up
Modifying the Weinke based on numbers
Making mistakes as Q and moving forward
Having 11s in your back pocket
Be willing to leave something and mosey on
The mission of F3 involves building leaders. Do it. Build the leadership in yourself and in the other me that post with you.

Closed COT without a prayer, but took a moment to focus on someone in your life that needs an extra effort or word from you today. Challenged PAX to contact that person after they’d showered this morning.

Required Reading:
Q101: https://docs.google.com/document/d/1zFiVyspf1Xph6GIv-r-z5brONWUzhEYrBvXzbnKfdBc/edit?usp=sharing

Q201: https://docs.google.com/document/d/15qotyZbXt7ahRJIQN93qeThjcAkjrk482sOoDoCZXbc/edit?usp=sharing

Suggested Reading:

10 of us also stuck around for 5 min to do 50 burpees with Badlands, who now has a new process to help him remember his shovel flag. 🙂

TClap |
0

Miles with a side of Murph

Leave a comment

Last night I was settling down for bed and decided to get on Slack to see who was Q’ing before deciding where to post this morning… Jekyll had just posted that Minnow Pond was without a Q so I felt the calling to volunteer.

WARMUP:
0514 Pledge

Disclaimer then a mosey to WEP playground area – SSH, cherry pickers, IWs, Arm Circles, Merkins all IC

THE THANG:
Miles with a side of Murph –
OYO 5 pullups, 10 merkins, 15 squats then run WEP loop

rinse and repeat until 0550ish

Fishstix tried to keep up with McGuyver for a while – the rest of us were….. slower. Most got 5 or 6 rounds in before time to head back to COT.

MARY: Got back to CoT with about 4 minutes to spare so got some solid Ab work in – Freddy Mercury’s, flutters, LBCs, Leg Raises, and 6 American Hammers before YHC rudely interrupted Vuvu to declare 0600.

ANNOUNCEMENTS:
This workout didn’t take a lot of planning or thought – that was kind of the point. Keep it simple was the plan this week. Put in hard work and don’t over-complicate things in life. Do this over and over and good results will come.

Funhouse still accelerating post AKA, knocking out pullups like a BOSS…

Nice to meet FratBoy

Read your newsletter –
Blood Drive needs more sign-ups Apr 12.

TClap |
1

Block Party at Block Party with Blocks

Leave a comment

BLOCK PARTY Q – 03May2022
• Warm Up in the lot a minute or two with windmills, merkins, some stretching…
• Grab a partner and a block
• AMRAP – shooting for 4 or more
• 5 stops:
1. Parking lot Startex
2. Lot next to Hobo’s/Gazebo
3. Lot by Blue Ridge Financial Planning/MacAulay and Assoc
4. Lot just before corner at FM Dentistry
5. Lot after Bank

Round 1 – No Brick – at each stop:
– 15 burpees (each partner must do them all)
Round 2 – Take Brick – at each stop (each partner must do them all):
– 20 curls
– 20 Shoulder Press
– 20 Flutter with Press (double count – count the presses)

NMM:
– Olaf made coffee. At the AO. Plugged into a light pole. No one was surprised.
– Everyone likes running with Cinderblocks
– That is a lie.
– Fresh Prince came for his second post today. He did not break, so we presume he will be back.
– @peanutbutter was a no-show. I cried a little.
– Olaf and Johnny Utah almost kept up with Maximus and YHC, but we had a second block advantage. Basically it means they were CRUSHING it.
– Trucker only complained a little.
– That is a lie.

This is my report.

TClap |
0

Breathe

Leave a comment

WARMUP:
None
THE THANG:
Run down to the bottom of Brayden Pkwy focus on relaxed breathing. Every intersection, 5 burpees and 10 squats, recovery run down the hill after each intersection. Once the third set was complete, back down to the bottom.
Next, we ran back up the hill stopping at every intersection for 5 burpees and 10 squats. Next, we crossed the street and stopped at the Pet Supplies store front. We finished the workout with loops around the parking lot, stopping after each lap for a round of 3 count up/down merkins and LBCs. No specific rep count, complete until failure.

Great job everyone!

TClap |
0

Official Manion WOD

Leave a comment

THE THANG:
Manion WOD
29 squats with ruck (with sandbags when available)
1/4 mile ruck (shared sandbags) some PAX run it
7 rounds

With about 10 minutes left on the clock @PunchList led us on some much needed broga.

ANNOUNCEMENTS:
-convergence/invergence tomorrow at WEP
-AMRAP for Autism event tomorrow at Mathew’s Sport Complex

COT:
@What did led us on prayer, thank you for your visit brother!

TClap |
0