No one showed up for Okwata, so I went to Yoga, which happened to be at the lake. I call it YO-kwata, saw what I did there?
Your Friend,
Catfish
No one showed up for Okwata, so I went to Yoga, which happened to be at the lake. I call it YO-kwata, saw what I did there?
Your Friend,
Catfish
Conditions – Wet and Chilly (~53 F)
The Thang
Started facing the bacon with:
Abe Vigodas x 15 (in cadence)
Grass Grabbers x 15 (in cadence)
8-Count Bodybuilders x 20 (in cadence)
Lined up at the base of the stairs for “bunny hop” 11s with hand-release merkins at the bottom of the stairs and jump squats at the top.
Circled up around the fountain for:
Dips x 20 (in cadence)
Bulgarians Split Squats (left leg) x 20 (in cadence)
Irkins x 20 (in cadence)
Bulgarian Split Squats (right leg) x 20 (in cadence)
Derkins x 20 (in cadence)
Moseyed over to the stairs for:
Calf Raises x 20 (in cadence)
Made our way to the peristyle, stopping at the sculpture for 5 OYO burpees. Moved to the peristyle to greet the folks getting ready for the Sunnyside workout at 7am. While there, jumped on the benches for:
Box Jumps x 20 (in cadence)
Left Leg Power-Ups x 20 (in cadence)
Right Leg Power-Ups x 20 (in cadence)
Moseyed across the Great Lawn, stopped at one of the covered areas for some heel raises x 10 (in cadence). Made way to the back of the museum, stopped for a set of 10 OYO burpees along the way.
At the back of the museum for Sunday Mornings (10 overhead claps in People’s Chair, 5 Donkey Kicks, 1 Balls-to-Wall press). PAX got in (at least) 5 rounds.
Back to flag zone. On sixes for:
Leg Raises x 20 (in cadence)
LBTs x 20 (in cadence)
Dr. Ws x 10 (in cadence)
CoT for the close.
Five PAX joined yours truly to do a pre-calorie burn before everyone else was awake on Thanksgiving morning. In honor of Turkey Day, wild animal exercises were the theme of the day. After a brief intro and disclaimer, we moseyed around the fountain and down to the waterfront.
Warm up:
1. SHH 20x (IC)
2. Inchworms 15x (out/in)
3. Monkey Merkins 10x (IC)
4. Crab toe touches 10x ( IC)
The Thang:
After a short mosey to the first blue light pole, we started with Bearcrawls to Heaven. This consisted of bearcrawling to seven light poles. At each pole you do ascending burpees (1 burpee at pole 1; 2 burpees at pole 2; etc.). After each PAX reached heaven, the reward was turning around and doing Crabwalks to Hell. This consisted of crabwalking back to each pole and doing descending 8-count body builders (7 at pole 1; 6 at pole 2; etc.). Unfortunately, after a pole or two of crabwalks, we realized the Q had been a little over-zealous so we modified it to walking lunges instead of crabwalks. No worries though, pain was still felt by all.
Next up, we headed over to the House of Pain and split up into 4 groups. The timer group did Bernie Sanders up the levy with 5 leap frogs at the top and ran back down. Group 2 did crouching tigers otherwise known as beast twist. Group 3 did monkey humpers. And, group 4 did pull ups. After two rounds, we headed back to the flag.
After count off and Name-O-Rama, everyone gave thanks for at least one thing and we ended with a sweaty ball of man—all better than when we arrived and ready for a day of family and food.
YHC took the Q at the Mothership with the intent to work off the last 48 hours of eating.
With a brief disclaimer given, 11 pax headed to the great lawn to warm up. Rudy, Catfish, Fresh Prince, Channel Mullet, Mahatma, Hokie, BayWatch, Hawgcycle, SOGO, Kennah Brah and YHC circled up for the Warmup. There was much Mumblechatter over the cones.
SSH IC x 15 (only 15???)
IW, GG, AV, then onto some Bat Wings consisting of 15 regular stuff and finished off with Moroccan Night Clubs x 31. Just for the fun of it, YHC threw some chinook squats in there. They were a big hit!
Mosey to the peristyle….but what about the cones? YHC heard one pax say maybe they aren’t his???
At the peristyle, grab a column for Jack Ass Webbs. That’s one burpee to two donkey kicks OYO. Finish when completed 5 burpees and 10 donkey kicks. #crowd pleaser.
Mosey back to the great lawn. Cones? Nope.
Circle up to see why only 15 SSH.
The Motivator! Deconstructed SSH from 10 to 1.
Cones? Nope. Mosey to Popp’s Bandstand and grab a column. Jack Webbs with 1 merkin and 2 air presses in the people’s chair. Complete IC up to 10 and 20.
Mosey back to great lawn. Cones? Nope. Blimps at the corners. Burpees OYO with all others IC.
Return to the middle of the great lawn, all pax plank and wait for YHC to come back with…..a football. Yes, now the cones!
Count off, 5 per side with 1 floater, which was YHC. Rules were same as ultimate frisbee. YHC forgot his team a couple times, it was a total mess. Mid way through, change rules to something else. YHC could document the rules here, but what good would that do? I’m pretty sure it was a tie when the game ended. The pax got a good workout, and had fun. Mission complete!
COT
NMM
-9 attended Coffeteria where we discovered Kennah Brah’s favorite waitress had been let go. Apparently her sarcasm wasn’t appreciated outside the F3 community.
-Welcome back SOGO and Channel Mullet!
-next time there will be extra balls brought to allow for the Fast Tax rules, with slight modifications throughout.
-Sphinxster welcoming the pax back to the farm Saturday 04 December!
-Christmas party planned by Almonaster 18 December!
Sunny side 2.0 workout at the peristyle Sunday 0700!
The muthaship is back, Baby!
SYITG
Conditions: Slightly chilly
The Thang
Moseyed to the center of the field for a warmup with:
Abe Vigodas x 10 (in cadence)
Grass Grabbers x 10 (in cadence)
Side Straddle Hop x 10 (in cadence)
Got in a round of Bat Wings (Forward Arm Circles, Backward Arm Circles, Overhead Claps, Seal Claps, Moroccan Night Clubs) – all exercises x 20 in cadence.
Moved to faces for:
Peter Parkers x 20 (in cadence)
Shoulder Taps x 20 (in cadence)
Parker Peters x 20 (in cadence)
Moved to goal line for a round of ascending BOMBS – 25 Bodybuilders, 50 Overhead Claps, 75 Merkins, 100 Box Cutters, 125 Squats. PAX did each round OYO, between rounds would do an animal walk 20 yards, then reverse it back. Animal walk rotation was bear crawl, duck walk, then monkey walk.
Once done with this, moved to end zone and got on sixes for:
Flutter Kicks x 20 (in cadence)
LBTs x 20 (in cadence)
Penguins x 20 (in cadence)
Dying Cockroaches x 20 (in cadence)
Back to flag for CoT.
Don’t want to keep Triple Shift waiting in suspense much longer.
Q greeted the Pax and shared that it was his VQ at Pontiff and hence the same at El Diablo. Q felt like with a name sinister as El Diablo that the bar set before him was “To Bring the Wood”. So Q made bold and short disclaimer that He would bring the wood, and failed to mention to any of parts that release us of any liability That part needs work.
I quickly realized that the peanut gallery of Pontiff was chirpy and ready to be the judges of whether WE GOT DAT WOOD.
Short mosey to football field for Warmup IC (most of the time):
SSSH – “Standard” Kind
Hillbillies – for Hawgcyle
Grass grabbers – too many and apparently I enjoyed staying in stretch position too much
Prisoner Good mornings – I picked this up reading men’s fitness the night before and was really too much of the sam:
Moroccan Night Clubs – as fracsac pointed out these are better warmed up to with another shoulder movement or two. I agree.
Self Love –
Mountain climbers
Indian Ran on the track to Plymouth Rock pile and return with our own rock and set on the field for next instructions. Q was a little too ambitious in his rock selection – 60 lbs +
Thang:
4 Corners with 4 Quarters (rounds):
*Plank and wait for the 6 to complete the Quarter
Quarter 1: Without the Rocks and run to next corner using entire field
1. 5 burpees
2. 5 burpees / 10 Knerkins
3. 5 burpees / 10 knerkins / 15 V ups
4. 5 burpees / 10 knerkins / 15 V up / 20 lunges (2 is 1)
Quarter 2: Without the rocks, back peddle between corners
1. 5 eight count body builders
2. 5 eight count body builders / 10 diamond merkins
3. 5 eight count body builders / 10 diamond merkins / 15 LBC’s
4. 5 eight count body builders / 10 diamond merkins / 15 LBC’s/ 20 squats
Quarter 3: Now with Rocks carried from corner to corner using Half the field.
1. 5 Thrusters
2. 5 thrusters / 10 curls
3. 5 thrusters / 10 curls / 15 tris extensions or bent over rows
4. 5 thrusters / 10 curls / 15 tris extensions or bent over rows / 20 summo squats
Quarter 4: Reverse down the ladder. This seemed to create A LOT of confusion.
1. 5 thrusters / 10 curls / 15 tris extensions or bent over rows / 20 summo squats
2. 5 thrusters / 10 curls / 15 tris extensions or bent over rows
3. 5 thrusters / 10 curls
4. 5 thrusters
While the Pax waited on the Six, they got some ab work in.
At this point, the 4 corners had concluded at about 6:13 with only enough time to return the rocks and get back to the Flag on time for a couple minutes after 6:15.
For a little friendly competition I was planning to do wheel barrow race in pairs so will have to save that for my next meeting with the El Diablo.
COT included THANKS & GRATEFULNESS for F3 and prayer intentions to Gabby’s Father in Law recently deceased, Vagabond’s friends recently in marriage separation, and Logo’s brother in the office. Let’s continue to pray for them.
91% attendance at Cawfee.
This beatdown might have inspired another great idea and tradition from Site Q Hawgcyle. He plans to introduce some new hardware – A Wooden Baseball bat. Once you post at El Diablo 30 times and Q 5 you get your name on it. Plan is start to start tracking in 2022
Perfect weather. 6 Pax. 4 coupons. Lots of farmer carrying.
2 pax farmer carry 2 coupons each as the other 4 pax do a specific exercise for 2:00 and then chase down the farmer carriers. Switch who carries the coupons and repeat.
Squats, Bobby Hurleys, American Hammer, Bonnie Blairs, Lunges, Low plank – all in 2 minute increments. Later we swapped it up and 4 pax did coupon work ( chest press, curls, keel bells, squats) while 2 pax run across the grand lawn, do 5 burpees and run back. Then we did some bear crawl and burpees and a whole lotta Mary to end the day. Back to flags and COT
5 Pax at the Renaissance for a Halloween themed fun fest. YHC arrived early to set up. As the Pax arrived in the cool 57 degrees low humidity gloom, they were greeted by a T-Rex. You may be thinking prehistoric meat eater T-Rex, but nay, this was the lovable inflatable T-Rex that was far closer to the likes of Barney, just not as purple.
As YHC looked closer in the gloom, he noticed a luchador Heisenberg lurking in the shadows quietly knocking out 8 count Body builders. Surge, Triple Shift and Catfish rounded out the 5.
After giving a brief disclaimer, YHC heard the Pax ask how the Q intended to lead a beat down wearing an inflatable party favor. After a short wrestle with said inflatable, YHC managed to remove it at which time the Pax were amazed at what they saw! Underneath that lovable bag of hot air was Kylo Q, the Dark Jedi.
Face the bacon for the warmup. Attend the Renaissance and you’ll understand….
We did warmup stuff, then YHC asked what Halloween was all about? Trick or Treat of course!
The Thang
YHC had a trick bag and two treat bags. Picking up the trick bag, as tricks always come first, a pax was asked to pull from it. First draw was:
Candy Corn Run – People’s Run with last man dropping for 3 burpees and sprint to front. Go around NOMA until all pax get a turn.
Second draw:
Ghost bustin’ – Played the Ghost Busters song where the pax did a burpee every time “Ghost Busters” was said, and plank jacks during the “I ain’t afraid of no ghosts” part.
Third Draw – Jack o lantern Web. Ok, so it’s a Jack Webb. To enter the psychological thriller territory, we passed up 10 and did 11 and 22.
Now onto the Treats! Pax chose a treat bag. First bag was a soccer ball. Head to field where cones are set up. Since Triple Shift took a pumpkin to the face at El Diablo, YHC decided to remove kicking from this game. It was more ultimate frisbee rules with a soccer ball. Dropping the ball or scoring results in 3 x 8 count Body builders.
Onto the next treat bag! A football! Two hand touch with 4 downs to get to end zone. Rushing the QB allowed after count to 5. Both teams scored so more 8 count Body builders!
Head to back of NOMA for Sunday Mornings x 5. YHC put on some Halloween music. Surge asks, “No Thriller?” With that Thriller was played.
Head back to flag. One minute remaining, so 8 count Body builders IC x 15.
COT
Thanks for joining me and having some fun on Halloween.
Coffeteria at PJs Metry Road.
SYITG
Conditions: Cool temp of ~65 F and breezy. Perfect for a throwback Muscleship workout!
1 PAX in attendance
The Thang
Started by lunge walking from the flag zone to the Peristyle area for a warmup:
Abe Vigodas x 15 (in cadence)
Grass Grabbers x 15 (in cadence)
Hillbillies x 25 (in cadence)
Imperial Squat Walkers x 20 (in cadence)
On to faces for:
Peter Parkers x 25 (in cadence)
Parker Peters x 25 (in cadence)
Peter Parker Peters x 15 (in cadence)
Lined up for a round of ascending partner BOMBS – 50 Bodybuilders, 100 Overhead Claps, 150 Merkins, 200 Box Cutters, 250 Squats. Since no partner, every 50 reps or so did a bear crawl, duck walk, or monkey walk in rotation to the other end of the peristyle and back.
Lunge walks back to flag zone.
Complacency is the enemy of Acceleration!
I had fell into the habit of recycling a few good workouts with a minor tweak here and there but let’s face it…I was in a Q rut. I could always use the excuse of ‘Cause Covid’ or Hurricane Ida but the reality is that I got lazy. The rhythm of life got jumbled up and I forgot that I have a responsibility to the pax members who show up. With that in mind, I went to the F3 Nation Exicon page and…WHOA….I had numerous ideas on just the first page. With a little inspiration, I was off and running (so to speak) with the Animal Parade theme.
WARMUP
Start off with 10 inch worms facing the bacon and enjoying the sunrise.
10 – Low Slow Squats (8 count)
10 – Low Slow Merkins (8 count)
THE THANG
We lined up on front apron to the left side of NOMA and then performed the following movements to travel to the right side of the NOMA. It is approximately 30 yards.
Bear Crawl then Crawl Bear (try to keep your hips lower than your torso for both movements)
Duck Walk then Walk Duck (try to keep your chest up and knees bent at 90 degrees)
Monkey to the right then Monkey to the left. (try to keep your chest above your hips as you move left to right then right to left. Hands first then feet second)
Now that we were warmed up, we used the concrete benches behind the front columns for 10 pistol squats and Bulgarian split squats on each leg.
Head to the fountain for 10 low slow dips (8 count) and 30 right leg step ups and 30 left leg step ups. For all those doing the Veterans Day Go Ruck in NOLA, it is my strong suspicion that we will be doing the CHAD 1000x. Yes, you guessed it, you have to perform 1000 step ups in honor of Chad Wilkinson.
With 10 minutes left, we go to the back of NOMA and perform Jackass Webbs which is one burpee with 2 donkey kicks up to 5 burpees and 10 donkey kicks. We finish it out with Sunday mornings and head back to the flag.
COUNTOFF, NAMERAMA, AND COT
Extremely grateful for the men today and their efforts! Prayed for a greater awareness of our mission and that we would live life with skill to impact others in a positive way. Soli Deo Gloria!