The Pax were guinea pigs for my first time being QIC anywhere, and The Valley at Huntingtowne Farms gave me plenty to work with. We used the hills, the picnic tables, the trailer classroom deckware, wood trails, etc. We a lot of 11 repetitions of the exercises in commemoration of Veterans Day. It’s the day after, but at dark 30, it’s still Veterans Day in Hawaii!
COP
11 (4ct) – overhead arm claps
11 (4ct) – mountain climbers
11 (4ct) – squats
11 (4ct) – Ballerinas
11 (4ct) – Merkins
Mosey to picnic tables:
11 (4ct) – Dips
11 (4ct) – Step ups
11 (4ct) – Derkins
Mosey to Intersection at top of the Valley – Circle Merkins, 3 Merkins at 12, 3, 6, and 9 o’clock.
Mosey to Farm Hill – Bent Jacob’s Ladder – 11x up/down hill (not up and back) – squats at bottom, Merkins at speed bump moving up in increments of one each time until 11.
Started the top, so 11th finished at the bottom.
Made our way back up the monstrous hill playing Catch Me If You Can, partners of 3, two buddy carry, the third did 5 burpees, then ran to catch the other two partners, and rotate until you reach the top.
Mosey back to the elementary school (disappointing many I’m sure running past our LP) and shimmed and lunged our way through the deckware of all the trailers.
Mosey to the trail loop in the woods, 60 sec tree squat at the bottom, and back to the top (thankfully no twisted ankles on roots, in the dark!).
Finished out strong.
Announcements:
Talk about doing a service project for Huntingtowne Farms Elementary in the Spring.
Sorry this took so long to get to you GOP.
See you next week, Lord willing!
Godspeed
A solid 8 took on the AMRAP of the “F3 Grinder”. As usual we warmed up in the parking lot waiting for Snoozebutton to make his 5 minute LIFO showing.
The THANG:
warmup with 50 x side straddle hops and 25 x low squats
run to bottom of hill near greenway for “F3 Grinder”
4 rounds
20 burpees, 20 squats, 20 lbc’s, 20 merkins, and .25 mile hill sprint
.5 mile jog thru greenway
Indian Run back to AO.
The MOLESKIN: not too much mumble chatter as this grinder keeps the heart rate at about 80% or better. #smokefest. Solid strong group. YHC apologizes again for taking us over the time; where is my stinking watch?
Group stayed together for the most part and everyone got all of the reps in. Proud of the pax on this hard workout. Welcome back Wojo of the IR.
Peace on your week. Sorry for the delay.
I am still sore from this one,
GOP
Things did get hairy quickly in the gloom this morning, but this dirty dozen (thanks Reboot) planted the ShovelFlag and made their statement with some chest and leg fatigue in the Valley.
The Thang:
Warm up
SSH X 30
Squats X 30
Travolta Merkins X 10 – (reach high, reach under, and reach high again, merkin – that’s 1) Alternating arms.
Squat Straddle Hops X 15 – Side straddle hops while in chair/squat position – (Lot’s of Midwife noises)
Mountain Climbers X 20 (Welcome Snooze Button – we are reminded why he’s called that!)
100 Merkin March – Run at 75% from Huntingtowne Farms Elementary to Right on Gone Away and then down to the culd-a-sac cut-threw to Forest Hill. Only a Half mile, but a hard half mile when you add 100 merkins. Stop at every street lamp do 10 Merkins – 10 Street lamps total for 100 Merkins.
Plank it out till the 6! –
LBC’s X 20
Mosey to the prayer Garden
Prayer Walk – Walking prayer lunges (LA Freeway) down the path and through the garden.
Dips X 20
Mosey to the parking lot
Suicide Ladder – Suicides to each lamp post with increasing burpees when you get back to home. (I did the measurements for you)
Sprint 30m and back (60m) – 1 Burpee
Sprint 50m and back (100m) – 2 Burpees
Sprint 90m and back (180m) – 3 Burpees
Sprint 130m and back (260m) – 4 Burpees
Sprint 185m and back (370m) – 5 Burpees
If you finished, you sprinted almost 1000m (970) and did 15 burpees
Mosey to the Wall for a leg and shoulder burner series
Wall worms – 3 vertical wall climbs – start in plank and move feet up the wall as hands get closer to wall until you are in “balls to the wall position”
Peoples Chair – Hold for 1 min.
Balls to the Wall X 10 (or as many as you could do)
Singing in the shower X 20 – Peoples Chair with head shoulders knees and toes motions.
Surfer Merkin X 20 (10 each direction) – surfer spin to a merkin – Dizzy! – Feels like a burpee spin or a surfer burpee (how bout Surpee! I don’t know. It brought another flop sweat!
One legged peoples Chair – Hold for 1 min – switch legs every 15 seconds
Mosey back to Gone Away
Indian Run back to the Farm
COT
Thanks to Reboot for bringing us out!
Focus today was on Chest, shoulders and legs. Only ran about 2 miles, but that was because we did a lot to get those Hammys, Pecs, and Delts screaming. Not to mention the fact that sprinted a good portion of those miles. Speaking of screaming, I forgot the screamer lunges during the warm up! Come on back now ya hear and you’ll find out how they got that name!
It was my privilege to lead today gentlemen! Great group of leaders.
-Slop
Come join us at Huntingtowne Farms elementary at 5:30 tomorrow for a Sloppy Q. What is sloppy Q? Come find out. Just off of park road behind Forest Hill church.
Peace on your day,
GOP
We were blessed with a perfect morning to get after it with a strong group of seven guys. Mid 50s and a star filled morning sky were the setting for a great workout. My first q was a little intimidating but after filtering through what seemed like 10,000 options for exercises I found some inspiration. Thanks gop for the training on how to count. After a 2 min wait for snooze button we got started with:
Warm ups
side straddle hops (20)
Squats (20)
Squat side straddle hops (15)
lots of moans and groans. Thanks sloppy for introducing the group to this one.
The Thang
Mosey over to the picnic tables for some
Jump ups oyo (20)
– Snooze button is now awake and we mosey to the top of valley
– Modified C2Cs – Increasing effort sprints 50-75-100% at each telephone pole then 10 merkens and plank till six. Repeat 2 times to greenway.
– (New exercise) LA freeway (lunge Indian runs) down the greenway until SBS 3000 spots a deer and scares it away.
– Circle up at the bball court.
– Plank compass (3 min). Should’ve brought gloves
– Low country crab (20). Did this one just to see everyone try to do it without falling. Def a keeper.
– Mosey to tennis court hill.
– Quadraphilia for p1 with the puddle while p2 does raccoon crawl (2 lengths) then switch. 3 repeats.
– Mosey to soccer field. Wet already so we went for broke with the RR.
– Railroad tracks down length of field. Sloppy enforced the hop rule. Lots of pain. Plank has never been so painful by the end.
– (new exercise) Resistance runs up the hill to the tree. Lots of ‘you want me to do what’ stares.
– C2Cs – Increasing effort sprints 50-75-100 % at each telephone pole then 10 lbc and plank till six. Repeat to bottom of valley with 10 squats.
– Suicides up valley hill (quadraphilia)
Finish out to hf parking lot.
The Mary
Rosalita wip (16)
Supine (20)
Count off
Sbs 3000, gop, sloppy, milkshake, ball boy,
Skid mark, Beckie
The moleskin:
Strong turnout again from the regulars with room to grow even more. It’s been great getting to know this group of guys and I’m looking forward to more tough workouts, more FNGs, and most importantly brothers sharpening one another not only physically but spiritually as we face each day the Lord has blessed us with.
Announcements
– Fall fest – Saturday at Huntingtowne Farms Park from 4-7p. Lots of free kids activities.
– Tues morn small group in southpark sbs
– Fly fishing trip gop
– Nfl Hall of fame talk at Forrest hill milkshake
– Camping trip this Friday Beckie
– Snooze/skid mark bday tomorrow 34
The Thang:
Circle up/ count off/Warm-up
Mosey to the top of “The Farm” (Huntintowne Farms Hill) for the inaugural “Farm to Table” run.
Fence Jumping Ladder: Jump the split rail and do ascending burpees until you get to 7, OYO (Jump fence, one burpee; Jump fence, 2 burpees…Jump fence, 7 burpees).
100% Sprint back to Huntingtowne Farms Elementary
Shovel flad was planted and nine strong (including 2 fngs) got after it. This workout felt right, perfect group of guys and nice little beat down if I do say so myself.
The THANG:
Circle up 25 x SDH
Run .25 mile down to greenway
Circle up
25 x squats
15 x merkins
20 x prisoner squats
10 burpees
.5 mile
lunge walks
bear crawl across bridge
circle of pain
20 x squats
10 x jumping lunges
20 x squats
10 x jumping lunges
10 burpees
.25 miles to park
set of 11’s over fence and merkins
20 burpees
partner up
.25 partner carry
.75 mile partner carry to school
2 minutes of Mary
The MOLESKIN: Got some steady regulars at the Valley and this workout is gaining some traction in the hood. Exciting. Both FNG’s stayed the course and tight with the pax. I later heard from Forrest that he could barely walk by 2pm. My focus of running and lower body put the undercarriage to work. Thanks for the privilege of adventuring with me in the gloom.
Strong takeout from Beckie. #grateful
Peace on your week,
GOP
A real shovel flag was planted and 16 made the most of our 1st bootcamp style workout of THE VALLEY. Thanks for the support men. Sorry for the delay in getting this out. Busy week.
THE THANG:
Circle up/ count off
Side straddle hop x 25
Squats x 20
Merkin x 15
Mary Katherines x 10
Run to Forest Hill Campus via gone away
Prayer lunges to the prayer garden
Dips 15
Mosey to the hill
Jacobs ladder – Run down and then back up 5 times – 2 burpees at the top
Run to large parking lot –
Partner up – One runs around the trees while the other planks it out. Switch
Run back to school
Run down large hill
20 x squats
Partner up and do partner carries up the hill .25 mile
20 x squats
Indian run back to school
100% effort break out to C.O.T
The MOLESKIN:
We couldn’t have asked for a better sized group for this first workout. T-claps to Sloppy for his Virgin Q and brining out 4 fng’s. Looking forward to seeing where this goes and grateful for the opportunity to bring F3 to the Huntingtowne farms community.
Peace on your week,
GOP
Wojo has the Q on this Thursday. Hope to see you out there!