Tag: The Joy

I Got Yer Wind Right Here… (The Joy 2022-01-10) – from Catfish

Conditions – Windy and Chilly

The Thang

Brisk and blustering out at the lake for the Joy. 5 PAX, one FNG. Welcome Air Wolf!

Circled up by the playground side for:

SSH x 20 (in cadence)

Imperial Walkers x 10 (in cadence)
Imperial Squat Walkers x 10 (in cadence)

On to faces for:

Peter Parkers x 15 (in cadence)
Mountain Climbers x 15 (in cadence)
Parker Peters x 15 (in cadence)

On to feet for 3 minutes of EMOM burpees (10 per minute).

Grabbed some blocks from the tower. Circled back up on the playground for:

Curls x 15 (in cadence)
Overhead press x 15 (in cadence)
Squats x 15 (in cadence)
Block Lunges x 15 (in cadence)
Block merkins x 10 (in cadence)

Back to feet. Got in 3 more minutes of EMOM burpees to bring the count up to 60.

Moseyed up to top of levee with the coupons for:

Curls x 15 (in cadence)
Heavy Freddies x 15 (in cadence)
Chest press x 15 (in cadence)

Someone then requested some additional tricep attention, so got in Diamond Merkins x 10 (in cadence).

Moseyed back down the levee back to the playground. Got in another 3 minutes of EMOM burpees to get up to 90, then on to sixes for:

Block Flutter Kicks x 15 (in cadence)
Block Hello Dollies x 15 (in cadence)
LBTs (no block) x 20 (in cadence)

Grabbed another 10 burpees to bring the count up to 100.

CoT, naming of FNG Air Wolf.

Hopefully we can get conditions like this for the Ivan!

+1

January 10, 2022
A little chill in the air – from Fracsac

It was a balmy 36 degrees at the View with a cool north breeze creating a fear factor of 26 degrees, but still nowhere near the temps the pax in Fargo ND are experiencing…..

Disclaimer given,

Much needed Warmup :

Typical stuff: SSH, IW, Arm circles

The Thang

Grab a coupon, do 10 reps of something and do burpees. Move to the next location, and do it again. Rinse and Repeat. Sometimes we ran from point A to B, sometimes we carried our coupons. Two things for sure:
1. Completed 100 burpees
2. 45 minutes total

End in COT

Coldest day of the year is no match for the elite of F3! Well, that really only goes for Kennah Brah and YHC…..

SYITG

+2

January 3, 2022
The Dirty Dozen – from Hokie

After attending workouts this past month with the 12 Days of CHRISTmas and 12 Days of Fitmas… it was time to unveil the Dirty Dozen

Warm up

Abe Vigoda x12
Grass Grabbers x12
SSH x12
Imperial Walker x12

The thang

The Dirty Dozen

12 is the number

Each round add an exercise

Round 1. 12 burpees
then lunge 12 concrete squares

Round 2.
12 Burpees
12 Curls
then lunge 12 concrete squares

Round 3.
12 Burpees
12 Curls
12 Cross over Merkins (1 is 1)
then lunge 12 concrete squares

Round 4.

12 Burpees
12 Curls
12 Cross over Merkins (1 is 1)
12 Shoulder Presses
then lunge 12 concrete squares

Round 5 … change mode of transportation to Bernie Sanders and restart accumulation for rounds 5-8

12 Squats then Bernie 12 Square

Round 6.
12 Squats
12 4 count SSHs
then Bernie 12 Square

Round 7.
12 Squats
12 4 count SSHs
12 4 count mountain climbers
then Bernie 12 Square

Round 8.
12 Squats
12 4 count SSHs
12 4 count mountain climbers
12 4 count flutter kicks
then Bernie 12 Square

Reset again for 9-11 and change mode of transportation to mosey

Round 9
12. Coupon bench Presses
Then mosey 12 squares

Round 10.
12. Coupon bench Presses
12, 2 count Coupon twists (American Hammers)
Then mosey 12 squares

Round 11.
12 Coupon bench Presses
12 2 count Coupon twists (American Hammers)
12, Pull Throughs
Then mosey 12 squares

Round 12
12 reps of 1-11 above
Plus 12 Triceps

Thanks for allowing me to close out my 62nd trip around the Sun with this Q

0

December 27, 2021
Prepare Ye Prepare Ye 12.20.21 – from Hokie

3 Pax emerged from their cars at 5:29 on e
In an attempt to warm up
12 x SSH at which point Kenner Brah asked if that was in honor of Tom Brady
20 x Grass Grabbers
21 x Imperial Walkers

Mosey to the pile of coupons and then onto the base of the path for The Thang

12.20.2021

12 x Tricep Extensions focusing on Form to make Triple Shift proud… touch shoulder blades and lock out at the top for full range of motion in cadence with yours truly calling the up and the pax calling the count

onto

20 x cross cross over merkins with yours truly calling the side and pax calling the count (to ensure one is one!)

onto

20 x curls again focusing on form with touching thighs at bottom and chest at the top

onto our backs for

21 x chest presses with the form calling for the pax to touch elbows on the down and lock out at the top

now carry the coupon up and over the levee, on the path, to keep dry feet 😉 , and do

5 x squats since we have 5 days til CHRISTmas

Rinse and repeat til 6:05 then put the coupons away and enjoy a stroll up to Vintage and back for COT.

We lifted up Kenner Brah’s son in law (lack of maturity and priorities) and Logo’s M, Jill, (potential employment opportunity & God’s direction in THEIR lives), and Mahatma’s request for Stephen Lindsey and his family as Stephen gets ready to take his seat at the Eternal Banquet Table.

In Closing, yours truly challenged the pax present to go spread Joy and be Santa this week to all they encounter.

+1

December 20, 2021
3 men and a Dora – from Logo

3 grown men did a workout named after a little lady and some of us will most certainly be feeling it tomorrow. Shout out to stiletto who originally brought this workout to the westward Ho. We repurposed for the View and a good time washed by all.
Warm up: side straddle hops, hillbillies, grass grabbers, Abe Vigodas, arm circles.
Pre-Dora: sprint 50-yards go far streetlight, back peddle back good start, stopping at 10-yard intervals to do the following: 5 burpees, 10 merkins, 15 squats, 20 plank jacks, 25 lunges (2 is one) Repeat.
Dora: one Pax sprints 75-yards to last street light and springs back doing 5 jumping jacks at each streetlight on way back. Second pax does coupon exercises until PAC 1 gets back. Cumulative rep count of following exercises: 200 shoulder press, 250 arm curls, 300 chest press, 350 LBC’s. Followed by COT.

+1

December 13, 2021
12 Days of Fitmas (coupon redux) – from Bolt

Warmup IC: SSH (25), Abe SLOWgodas, arm circles forward/back, tclaps, overhead claps, MNC (all 15x), self love (10); Toy soldiers, Hillbillies (15x)

Farmer carry two coupons, depositing one on the river side of the levee and rifle carry the other across to the lake side of the levee. With a 135 bpm Christmas playlist filling the balmy air, YHC explained each day of Fitmas would be performed on opposite sides of the levee (odds lake side, evens river side) and each day represented a different exercise and the corresponding number of reps matching the day of Fitmas, followed by each previous days’ exercises/reps. As PAX completed their mosey back across the levee to await the six they were treated to milk and cookies, if milk and cookies were, in fact, SSH which allowed all PAX to open the next day’s gift from their Q together.

Day 1: Mosey
Day 2: Diamond merkins
Day3: Blockees
Day 4: Reverse Lunges (2:1, no coupon)
Day 5: Squat Thrusters, coupon
Day 6: Box Cutters
Day 7: Tricep coupon presses
Day 8: Plank Jacks
Day 9: Overhead coupon presses
Day 10: Big Boy sit-ups
Day 11: Lying Block presses
Day 12: Mtn. Climbers

Farmer carry blocks back and circle up for some “Mary” Kwanza at Kenna Brah’s request: 26 LBC, 31 Dying Cockroaches, 36 Penguins, at time—COT. The PAX seemed to get everything on their Fitmas wish list and Boo Boo said he even got something extra in his stocking: O2 deprivation; I’m humbled!

0

December 6, 2021
Yen Yang Thang – from Bolt

As the blustery street side of the levee had my beak tingling, YHC decided to stay in the park rather than the likely frigid lake side of the levee, to the delight of the PAX. That delight would be short lived as there was a devious beat down in store.

Warmup IC: SSH (25), Abe SLOWgodas, arm circles forward/back, seal claps, overhead claps, MNC (all 20x), self love (15); Toy soldiers, Hillbillies (15x)

YHC explained the Yen would be the regular exercise in cadence followed by the Yang which entails a more time under tension version (a la Triple Shift) in cadence. There was considerable groaning from both the PAX and YHC as the last time I led this beat down I was in more consistent attendance, which clearly impacts performance.

Squats (coupon)/Yang: hold bottom of squat for 3 count and push ground away, squeeze glutes at top for each rep
Merkins/Yang: hold mission impossible for 3 count and extend arms with plank jack at top for each rep
Reverse lunges R/Yang: hold left leg at 90 degrees/R leg full reverse lunge with tall torso for 3 count, stand up and touch L elbow-R knee
Derkins/Yang: one derkin to Peter Parker
Reverse lunges L: hold right leg at 90 degrees/L leg full reverse lunge with tall torso for 3 count, stand up and touch R elbow-L knee
Irkins/Yang: one irkin to Parker Peter
Tricep press (coupon)/Yang: hold tricep dip at the bottom for three count, up for rep
Chest Press (coupon)/No Yang

Ring of Fire (10 count, holding planks): Shoulder taps, Reverse plank mountain climber, Plank Jacks, Mountain climbers

Mary (PAX choice): LBC, Single leg alternating static wife pleasers, Dying cockroaches, Flutter kicks, Marvin Haglers

0

November 29, 2021
Joyful Joyfish (2021-11-22) – from Catfish

Conditions: Cool and rainy.

The Thang

Started with a quick warmup:

Abe Vigodas x 10 (in cadence)
Grass Grabbers x 10 (in cadence)
Hillbillies x 20 (in cadence)
Imperial Squat Walkers x 20 (in cadence)
8-Count Bodybuilders x 15 (in cadence)

Grabbed some bricks, got a set of 20 curls in cadence, and gathered at the path for a lunge walk up to the top of the levee. Stopped at the top to get on faces for:

Peter Parkers x 20 (in cadence)
Shoulder Taps x 20 (in cadence)
Parker Peters x 20 (in cadence)

Another round of 20 curls in cadence, then lunge walk down the other side. Started a round of ascending BOMBS – 25 8-Count Bodybuilders, 50 Overhead Claps, 75 Merkins, 100 Box Cutters, 125 Squats. On finishing an exercise, PAX bear crawled to the trash can and back (about 20 yards), next round duck walked to the can and back, next round monkey walk. Great fun, but we only finished about 3 rounds due to time.

Grabbed bricks again for 20 curls (in cadence), then 20 shoulder presses (in cadence).

Rifle carry back up the levee. At the top, got on sixes for:

Flutter Kicks x 20 (in cadence)
LBTs x 20 (in cadence)

Rifle carry to the bottom, replaced bricks, back to flag for 10 Dr. W’s in cadence.

CoT:

Announcements – Turkey Day Race, Christmas Party, Sphinxter’s Farm sometime soon (details pending)

+2

November 22, 2021
3 PAX and The Joy of Dry Feet – from Hokie

As Fall temps & Hokie greeted Kenner Brah and Logo we started a mosey towards West Esplanade with stops for low, slow squats…. 25 at 1st stop, 20 at 2nd stop, then 15, 10 and 5.

When we got to West Esplanade we started our mosey back with stops for 10 El Perro… 1st stop left leg, 2nd stop right leg, etc…

We then headed back toward W Esplanade with 10 Scorpion leg lifts at each stop.

On our final mosey back to the flag, we honor Kuchie Koo with Downward Dogs into Cobras at each stop

Even though it was cool outside and low impact, all three of us worked up a glisten 😉

+1

November 2, 2021
Embracing the Suck with Joy – from Fast Tax

It was a pleasantly coolish morning at the Joy as five Pax manned-up to start the week and embrace the suck.

After disclaimer, warmups consisted of:
o Windmills X 12 IC
o Grass Grabbers X 12 IC
o Bat Wings (ish) X12 IC
o Swan Dives X 12 IC

Coupon Time…Grab blocks and head to levee. But first, YHC felt Pax needed some CPR, that is Curls, Overhead Press, and Tricep Raise, 4 Count, 12 Reps IC. Rinse and Repeat.

With arms beginning to sting, we traversed to the other side of the levee so we could climb JP’s Ladder. This crowd pleaser is a takeoff of Jacob’s Ladder: Seven times up the levee, with an increasing number of burpees at the top each trip up and Pax begins each trip with 7 reps of whatever exercise Q (or his designee) picks, (in this case it was BBS, merkins, box cutters, squat jump, 8 count body builder, Russian twists, and SSH). Plank and wait when done.

YHC thought some more CPR was needed after climbing the ladder…One round of 12 reps, then it was off to build some railroad tracks, i.e. Indian Runs twisted sister…Pax all in a low plank with last man hopping over the Pax until he gets to front and gets in a low plank, repeat last Pax hops to front, and so on…until YHC got bored.

Another round of CPR…

The grand finale was the Levee Crawl – a tweaking of my previous Levee Scramble and sure to be the new Pax favorite. The Levee Crawl begins with Pax partnering up and starting at the base of levee. Pax 1 starts bear crawling over the levee while Pax 2 completes 15 OHP with block and 15 squats with block. Pax 2 then runs to Pax 1 and takes over bear crawl while Pax 1 runs back to start and does same exercises. This continued for two bear-crawling trips over the levee and back.

With minutes to spare, YHC called for a circle of Mary – Abs only.

Then it was time to return the blocks, Countoff, Namerama, and COT

Thanks for the fellowship!
SYITG

+1

October 25, 2021