Author Archive olemacdonald

Farm Flash Backblast

  • When:08/19/2019
  • QIC: Deadwood(Ignition) Ole MacDonald (Flash)

DiCCS and picked partners (Gazelles and Clydesdales)

The Warmup

With The Call playlist started:

10 Side Straddle Hop

Potato Picker Strech

Lay on back and stretch legs

Back Stretch

The Thang

Mosey to the Sidewalk

8 stations

Clydesdale’s run to end of sidewalk and start their stations running back to start. Gazelles start their stations and when they finish run back to start, joining partner when they get to them to finish together.

Stations

10 Burpees, 10 Mike Tysons, 20 LSS, 20 Speed Skaters, 20 LBC, 20 Flutter kicks, 10 Diamond Merkins, 20 Donkey Kicks.

Mosey to back of school benches. 1 partner does exercise while other runs to wall and back.

Stations

200 Incline Merkins, 150 Dips, 100 Step ups

Mosey to side of school and do Striders (?).

Mosey to wall and do 100 50 Air Presses (I got tired and Frack would not count them out)

Mosey to front of school. Partner 1/2 laps and 200 LBC’s

Jail Break to Beginning (oops, 5 min. left). Call out names and finish the morning out with various exercises.

Moleskin

I tried to come up with something at the beginning that would allow the Gazelles to not finish before the Clydesdales. I think it worked, but let me know.

I tried to keep the pace up.

Realized when you lead you work harder, so everyone should lead.

Thanks brothers!!!

Announcements (Added a couple Deadwood did not get)

Christ closet this weekend. See Ackbar for details

Waxhaw adopt a block Saturday after Coffeteria 8-10 should only take an hr-ish

Spartan Race Oct 6th (Sprint) Nov 23rd (Beast) 4 Pax officially going to the sprint.

Prostate race is free! Sign up and push, I forgot the date. See Swimmers

Shampoo crew came out of Retirement today and is collecting again

Schinder VQ tomorrow at Watchtower.

Chicken Little collecting for mechanic tools for kid wanting to be a mechanic

Goodfella push for F3 dads camp…make it a priority for you and your kids.

Thanks Goodfella for taking us out! HYDRATE!!!!!

Grass, Grass and more Grass

Station workout in the grass and dew…sorry for anyone sensitive to grass.

Warm up – Mosey down the sidewalk until we were next to the soccer field.

10 Side Straddle Hops

10 Merkins

Calf Stretch

Good enough, lets get to it.

The Thang – Stations in the grass with lights to lead the way.

There were 4 stations in the corners that we did 20 reps at each:

  • LBS, Heels to Heaven, Flutters, Speed Skaters

There was one station in the middle:

  • Clock Merkins (4 to start and 8 half way through

Rocks between each corner and middle stations

  • Do 10 or 20 of your choice with the rock

30 min. timer

Some modified and added a lap to the routine . I had that and removed it…I should have kept it in.

Seemed like alot of info. before beginning, but everyone caught on quickly once they got going. Alot of up and down, so more comfortable for us old guys in the grass. Guarantee everyone needed a longer shower this morning to get all the grass off. It could have been worse…I could have brought out hay bales to toss around. If that sounds fun, let me know and the next load I get, I will give you a call. Thanks for everyone coming out and supporting me on my 1st Q in a long time!!!

Announcements:

Gerber – Dad/Kids F3 – Saturdays, 9AM, Need Q’s to step up.

Legal Zoom – Tent Meeting – Revival/Southern Culture – kid friendly – Contact Legal Zoom for details.

Cobbler – 9-12 year olds football – Lancaster/Indian Land (you can signup even if not from there) – meeting tonight at 6:30 at high school

March Madness Inspired Flash

14 PAX remembered to set their Alarms ahead to join in at Flash this Monday.  Ole MacDonald finally Q’d and lead a March Madness Themed Workout.

The Warmup

With U2’s Joshua Tree (Best album cover to cover ever made IMHO) playing in the background and a light rain, we all paired up with people of similar running/stamina ability and then moseyed over to get a rock per team.  We them Moseyed to the front of the school to get out of the rain and have a dry place to workout.

  1. 16 Side Straddle Hop
  2. 16 Imperial Walkers
  3. 16 Slow Stretching Mountain Climbers
  4. 16 Slow Potato Pickers

The Thang

Teams of 2 (similar running/stamina ability) performed each exercise individually in each quarter (see below).  On team member would run while one would do the exercises.  Faster teams ran a longer distance and slower teams ran a shorter distance.  The goal was to have the teams finish each quarter somewhat together.  If the team finished a quarter early, someone would lead an exercise until all were done.

1st Quarter – Legs

  • 64 Low Slow Squats (with rock)
  • 32 Imperial Squalkers
  • 16 Backward Stationary Lunges (with rock)
  • 8 Jump Squats
  • 4 Pistol Squats (each leg)
  • 2 Long Jumps
  • 1 Burpee

2nd Quarter – Abs

  • 64 Flutters (total, not each leg)
  • 32 American Hammers
  • 16 Heels to Heaven
  • 8 Superman
  • 4 Boat/Canoe
  • 2 Freddie Mercuries
  • 1 Burpee

3rd Quarter – Arms

  • 64 Push Ups
  • 32 Rock Bench Press
  • 16 Rock Curls
  • 8 Rock Overhead Press
  • 4 Wide Arm PU
  • 2 Diamond PU
  • 1 Burpee

 

Return rocks to rock pile and mosey to starting spot in parking lot

4th quarter

Suicides in parking lot

Moleskin

As I tried to come up with something unique, but not too complicated, I realized implementing this is harder than it sounds.  I hope everyone was challenged and received a good workout.

I received alot of comments on how legible my writing was on the board.  I am an artist, what can I say.

The time flew by (kinda like my Illini’s season (thanks Hooch)) and I appreciate everyones encouragement at the end.  Thanks brothers!!!

Announcements

  1. Bible Study 3rd F on Monday, 3/12/18, from 6-8PM @ Brooklyn Pizza.

Q School @ Cuthbertson Middle Homework OM

9 PAX slept in a bit and then got to learning at Cuthbertson Middle School.  Dasher Q’d with Posse assisting and lead a light workout filled with advice on how to Q in the future.

The Warmup

It was a bit chilly this morning, but all braved the cold and each took a turn at leading a warmup.

  1. Side Straddle Hop X 21
  2. Imperial Walker X 15
  3. Mountain Climber X 21
  4. Low Slow Squat X 10
  5. Mercken X 10
  6. American Hammer X 21

The Thang

  1. Ran to the front of the school and did Dips, followed by step-ups, followed by Merckens/Derckens/Inclines
  2. On to the covered walkway where we did 3 sets of Striders.
  3. We followed this by running to the HS stairs where we did 7’s with Jump Squats & Merckens
  4. Returned to the start as time was running out.
  5. Lots of training at the stations.
  6. We ended the workout and all drove to McDonald’s for a walk through of packet and teaching

Moleskin

I had only Q’d one other time and it was awhile back, so this was great training and encouragement to get out and Q again.  Great training by Dasher and Posse!

At warmups, we introduced those of us that did not know each other and had time to ask more questions between exercises and afterwards at MacDonalds.

Finished the warmups and moved on the the front of the school for 25 Dips, 25 Step-ups and a triple of Derckens, Merckens, and Inclines.  Empaphasis on planning activities (Bonhoffers wheelhouse).

Continued on to the HS stairs doing 7s, starting with 1 jump squat at bottom and 6 merckens at top.  Discussed leaders modification with extra reps or doing 11s, starting at 4.  Also talked about how to keep PAX together.

Posse ran off to get Radar before we moseyed back to the start.  Ended with more instruction, Announcements, and an Inspirational quote from Posse.

We all drove to MacDonalds and reviewed, in a bit more detail, the documents.  Great discussion and time getting to know one another.

I, Ole MacDonald, saw one of the boys I coach in football at Indian Land HS and I was able to meet his father…pretty cool.

Announcements

  1. Spaghetti dinner fundraiser on 3/3/18 to raise money for the Starnes family who lost the father/husband. Still able to get tickets at the fire station in Waxhaw from 5:00PM – 7:45PM.
  2. Bros, Brews, & Bibles 3rd F on Sunday, 3/4/18, from 6-8PM @ Growler USA by the Sun Valley 14 movie theater.

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