Author Archive Swiss Miss

Funky and hip

After an extended session of “who’s on Q” earlier in the week, YHC realized it would be him. So with a Tweet and Slack #Run reminder to get stretched last night, I came to the Scout Hut ready to lead. Fortunately, a few Pax, probably hoping to see BooYah (scheduled Q), posted, so YHC didn’t have to get that “what am I doing???” #sadclown feeling.

Here’s how it went down:

Devo based on Job 33:4
The spirit of God hath made me, and the breath of the Almighty hath given me life.

Vinyasa once together, then 2X OYO.

The Main Thang:

LEFT: Lizard 45s

Hammy stretch 45s

Lizard Quad 45s

Vinyasa 1X OYO

REPEATO RIGHT

Vinyasa 1X OYO

Go to Table Top

Cat/Cow X5

LEFT: Bird dog/Cheetah 5X

Side Split 45s

Twist Side Hip 45s

REPEATO RIGHT

Vinyasa 1X OYO

Malasana 60s

Vinyasa to Down Dog, then…

Step back into Pigeon:

LEFT 60s

REPEATO RIGHT 60s

Seated twist 30s L, 30s R

Prone shoulder flip 45s (L/R)

Cross shoulders 50s (L+R)

Neck stretch in toes pose 30s L, 30s R

Single knee hug 30s (L/R)

Supine twist 45s (L/R)

Dead pigeon 45s (L/R)

Happy baby 30s

Shoulder across chest 30 L, 30 R

Half Cow Face one leg over other 45s

Flapjack 45s

Time!

Announcements: (none… wha??)

Moleskin:

T-claps to Chopper for demonstrating amazing form with the Lizard and Pigeon.

Hope the tunes didn’t offend. It was New Orleans Home Cookin’ on Amazon.

Thanks for coming to keep me company and hopefully getting some good stretching in for yourself, to boot.

AYE!

Back to school at Peak Elementary

Disclaimer, opening announcements, first bell: GO

1st period: PE – Mosey to church lot for calisthenics

2nd period: Math (11s on the hill to the playhouse: Merkin @ top, Plankjack @ bottom)

3rd period: Science – gravity and space/time (pull-ups/hang)

4th period: Music (Sally squats *class favorite*)

5th period: Recess (circle up for “ring around the Mary”)

6th period: Lunge (Eat lunch and run around.  Lunges: split into 1st and 2nd lunch.  1st lunge lunges ~ 2min while other half mosey around perimeter of bus lot, flapjack around 2min mark)

7th period: English (ABCs: Alternating shoulder taps from plank, Bicycle, Crunch, Dolly, Extra-slow Merkins)

8th period: Social Studies (WWII situps, air presses, Grandpa Jacks)

9th period: Art (plank chalk art)

Announcements:

Joe Davis run is March 9th and if you haven’t signed up yet, you suck.  If you can’t go, donate and/or get the shirt.

Moleskin:

I like a good 0530 beatdown as much as the next guy, but really love it when you’re having too much fun to mind the pain.  So YHC did his best to come up with something fun that pushed us.  I hope you had a good day at school.  Be sure to leave your comments with Principal Sensei or his secretary, Miss Lois.

-SM

Apologies to the men who posted: I recorded names during COT, but didn’t push “Save” before I closed that app. I’ll add names in comments if I can’t get help before publishing.

You’re not *in* traffic…

LIGHTING: Mood

TUNES: Lofi hip hop radio: https://www.youtube.com/watch?v=TnkWkRXgk1w

DISCLAIMER: Given

DEVO: Mindfulness in Child Pose:  https://today.reframemedia.com/devotions/mindful-gratitude

STRETCH THANG:

Sun Salutations:

1 together

5 OYO

Shoulders:

Shoulder Pigeon (5 breaths per side)

Low Lunge with Bound Arms (8 breaths per side)

Kneeling Eagle Arms (8 breaths per side)

Puppy Pose with Tricep Stretch (8 breaths)

Sphinx (8 breaths)

Dolphin Pose (5 breaths)

Hips:

Down Dog (5 breaths)

Low Lunge Left to Low Lunge Quad Stretch (8 breaths)

Child Pose (5 breaths)

Low Lunge Right to Low Lunge Quad Stretch (8 breaths)

Child Pose (5 breaths)

Lizard Pose Left (8 breaths) 

Lizard Pose Right (8 breaths)   

Pigeon Pose Left Forward Bend (8 breaths) 

Pigeon Pose Right Forward Bend (8 breaths)     

Legs:

Down Dog (5 breaths) 

3-Legged Down Dog Left (5 breaths) 

Twisty 3-Legged Down Dog Left (8 breaths)

Down Dog (5 breaths)   

3-Legged Down Dog Right (5 breaths) 

Twisty 3-Legged Down Dog Right (8 breaths)

Mountain to Forward Bend (5 breaths)

Extended Side Angle Left (8 breaths)

Reverse Warrior Left (8 breaths)

Mountain to Forward Bend (5 breaths)

Extended Side Angle Right (8 breaths)

Reverse Warrior Right (8 breaths)

Cool:

Tabletop (3 breaths)

Cat/Cow (5 times)

Extend Left arm, Right leg from Tabletop (8 breaths)

Tabletop (3 breaths)  

Extend Right arm, Left leg from Tabletop (8 breaths)

Corpse Pose

MOLESKIN:

Thoroughly enjoyed my Broga VQ and am looking forward to more. Thanks to the Broga pax for their patience while I sorted out a couple sketch transitions. Thanks to Swiss Miss for putting me on the Roster and for showing up at Peak 51 last week to let me know I was on deck as he had an ancient email address for me and I would have been AWOL this am. Shout-out to my M who graciously set aside her Netflix Ted Bundy Serial Killer Episode last night, got down on the floor, and whipped out her Pinterest and crafted this broga sequence for us. She also let me use the “nice” mat. Shout out also to Tweetsie for closing BOM with a loopback to the mindfulness topic from the devo. Nice work. Carry mindfulness with you using this little mantra of mine…

“And always remember, you are not *in* traffic…you *are* traffic.”

Dora out.

ANNOUNCEMENTS:

Joe Davis 5K

Advanced moves

[YHC note: Damn Gina knocked it out of the park, but due to technical issues, can’t post his Backblast. YHC is acting as publisher until we get DG his own login.]

It was a great morning in Matthews as 7 pax got together for a great stretch. Here is what we did:
● Trapezius stretch while standing in mountain pose
● Bend down into a forward fold.
● Kick out into a plank
● Walk it into a down dog
● Slide through a plank into cobra
● Push back up to down dog
● Roll up slowly to mountain
● Warrior I – left side
● Warrior II – left side
● Warrior I – left side
● Warrior I – right side
● Warrior II – right side
● Warrior I – right side
● Sit down
● Easy twist – left
● Easy twist – right
● Corpse pose
● Right knee to chest (Pavanamuktasana)
● Knee down twist pose – left (Jathara Parivrtanasana)
● Corpse pose
● Left knee to chest (Pavanamuktasana)
● Knee down twist pose – right (Jathara Parivrtanasana)
● Corpse pose
● Sit up
We went through that whole circuit twice.


Moleskine
This morning was my VQ and I appreciated and greatly enjoyed the opportunity. Everyone seemed to enjoy the music playing during our workout. Today we were listening to Dusk to Dawn by Emancipator. We all also learned of the existence of freezing fog, so I want to thank everyone for coming out in such crazy weather.

[Publisher’s notes: The title for the BB comes from a comment I’m pretty sure I heard Tweetsie mumble as we were trying to perform Jathara Parivrtanasana. Which is about as hard to do as it is to say. Disclosure was given and the devo was a reminder that good leaders surround themselves with good advisers. Oh, and not only did Damn Gina have his Gumby VQ today, it was his first ever F3 Q also. T-claps for that!!]

Boombox Jamin’

Beaver had a blue-light escort to Q this morning’s Gumby. They were going to cart him off to the big house, but when they learned he was the Gumby Q, they let him off with just a light fine and stern talking to.

Anywho, here’s how the rest of the morning went…

The Thang:

  • Qi Gung forms to warm-up
  • Corpse Pose – Savasana
  • Child’s Pose
  • Cat-Cow
  • Downward Dog
  • Forward Fold
  • Lunge on Knee
  • Hamstring Heel stretch, Lunge on knee
  • Lunge on Knee – twist with elbow to opposite knee
  • Sun Salutions – Mountain Pose into Chaturanga – 3
  • Downward dog, to plank 12 inches, Upward facing dog
  • Back to Downward dog
  • Back Plank
  • Arm Circles
  • Warrior I, each leg
  • Warrior II, each leg
  • Wide Leg Forward Bend, each leg
  • Tree pose, each leg
  • Pigeon, each leg

Moleskin:

YHC raised the audio bar by going old school and bringing possibly the biggest “boombox” ever made.  After setting up, YHC, of course, forgot to turn on the music until Tweetsie alerted that the music was in fact not playing.  This is the second time in two Gumby Q’s where YHC forgot to turn on the music – a pattern may be developing.

After “course correcting” for the audio portion of the program, we began the workout with Qi gung forms and then practiced yoga / stretching to synchronize mind, body and spirit, and seek enlightenment. 

As a public service announcement, on the way to the workout, YHC’s wallet was “enlightened” by learning that the speed limit on Fullwood has recently been changed to 35 MPH.  Please be careful on Fullwood, unless you want your wallet to be “enlightened” as well. 😊

Thanks everyone for the opportunity to lead!

Beaver

Announcements:

Next week Damn Gina’s VQ

March 9th is the Joe Davis Race for Recovery. Sign up. There’s a 5K and 10K, so you have no excuse. It supports a good cause and is one of the big “all F3” events of the year.

Gear Day at Gumby

Gear day at Gumby.  Tweeted and Slacked to tell Pax to bring 2 or more large cans.  All but one (no names, Geraldo) got the message.  Madison and Arena had the manliest man-sized cans.  Grave Dancer had regular sized, but brought three, so I can’t pick on him.  Anyway, we ran the Swiss Standard Tabata routine with best of The Who. Good time.

Devo: Throughout the bible, we see that God wants us to be grateful (Col 3:17, Phil 4:6, 1 Chron 16:34).  Like a muscle, you can work on gratitude and it becomes stronger.  Take time to “exercise” your gratitude, and teach your kids (example: gratitude tree).

Vinyasa – 1X slow to take time to de-kink, then 3X OYO to warm up

The Main Thang:

LEFT: Lizard 45s

Hammy stretch 45s  With your cans for support!

Lizard Quad 45s

REPEATO RIGHT

Vinyasa 1X OYO

 

Meet in Table Top

Cat/Cow X5

LEFT: Bird dog/Cheetah 5X

Side Split 45s

Twist Side Hip 45s

REPEATO RIGHT

Vinyasa 1X OYO

 

Grab your cans and: Squat down for:

Malasana 60s

Vinyasa 1X OYO

 

Step back into Pigeon:

LEFT 60s

REPEATO RIGHT 60s

Seated twist 30s L, 30s R

Prone shoulder flip 45s (L/R)

Cross shoulders 45s (L+R)

Neck stretch 45s (L+R)

Vinyasa 1X OYO

 

Back down to six:

Single knee hug 45s (L/R)

Supine twist 45s (L/R)

Dead pigeon 45s (L/R)

Happy baby 45s

Shoulder across chest 45s (L/R)

 

TIME!

Announcements

  • Rebel Yell AO convergence at 6:30-7:30
  • Turkey Bowl @ Elon Park @ 7:00
  • Strange Brew on deck for next week’s Gumby. Bring something to help balance for the more painful wall stretches.
  • Christmas Party Dec 1, $15/per + cash bar
  • SOB Christmas Party Nov 30

 

Moleskin

Great to have Paper Jam back.  Pokey has been shipped to Florida for the winter, so we can look forward to having PJ and some other “don’t mind the drive” SOB Pax join us for recovery and stretching until things warm back up outside and Pokey returns.

Thanks for bringing food to donate. YHC dropped the cans (felt like ~ 60# KB worth) at the Second Harvest food drive bin at the Wells Fargo branch on Matthews/Mint Hill Rd.  As we remember to be grateful (see Devo above), it’s a great time of year to share the wealth, and love on our neighbors.  Volunteer, donate or both.  Teach your kids that that’s just what we do as Christians.

AYE!

-Swiss Miss

Sumo Donuts

YHC got to the AO in time to see the four die-hard runners set off for #F3Sparta.  Guessing Madison was the Q, since he was lit up like a Christmas tree.  Maybe that was his way of dealing with the fact that it’s just as hot at the end of September as it was in late July.  Where is that ******* cooler weather, anyway?
Rant over.
By the time I got back from a quick AO check, the gang was all in and ready to go.  Oh, wait, not quite.  Seems like Slim Fast forgot to bring his dry shirt, so after tossing the soaked pre-run shirt aside, he boldly stepped forward as the sole player on the “skins” team.
Disclaimer given, we got going.  Here’s the play-by-play for those keeping score at home:

Mosey around front of church to back of track for COP

COP:
SSH-15
IW-15
Merkins-15
LSS-15 (low slow squat)

Time for the Main Thang:
Find a pull-up or supine pull-up bar to call your own.
Up & hold 5 count then 5-count descent, YHC bellowing the count.
10 recovery Merkins OYO
REPEATO minus 1 Merkin each round.

Mosey to parking lot and partner up.
Partner 1: SSH while P2 lunge walk to opposite side, mosey back.  Flapjack
P1: SSH while P2 bear crawls across, mosey back.  Flapjack
P1: Sumo Jack while P2 bunny hop across, mosey back.  Flapjack
P1: Sumo Jack while P2 “speed skates” across, mosey back.  Flap jack
P1: Sumo Jack while P2 sprints across, mosey back.  Flapjack

Mosey to benches:
15 dips, 15 decline Merkins, 15 step-ups OYO;
Repeato 2 X

Mosey to wall for people’s chair and air presses – 20IC
Repeato

Mosey to center of basketball court and circle up for ring-around-the-Mary.
Pax #1 calls ab exercise and lunge walks around ring.  Remaining Pax perform called exercise IC until runner returns.
Repeato until time runs out.

Mosey through school to parking lot for COT.

Announcements
Isabella Santos Run, 9/29/18: https://isabellasantosfoundation.org/annual-5k-for-kids-cancer/
F3 Dads at Kinetic Heights – see #F3Dads channel on Slack
Crane Relay, 10/26
Let Them Soar, 5K 11/10/18:  https://letthemsoar5k.racesonline.com/

Moleskin
Welcome to FNG Cruller.  He came with Bernanke and survived not only the workout but also the naming process.  I’m not sure which was worse.  Actually, the naming could have gone FAR worse, but we cut Horse Head off before he could reach the bottom of the barrel.   Here’s what we avoided:
https://www.youtube.com/watch?v=FSvNhxKJJyU

Thanks for trying the Sumo Squat – Japanese style.  I couldn’t find a nice short clip on YouTube, but if you’ve got one, drop it in the comments.  Like I said, I was trying to describe what I remembered from an old James Bond movie.  At least it was better than those Side Straddle Hops.  Maybe before I Q next time, I’ll find the clip and get the movements right.  #notaprofessional

Thanks for the chance to lead.

Remember, be the light and the salt, gentlemen.

Swiss Miss

Salsa, baby!

YHC was substiQ for BooYah, who was scheduled to make his triumphant return to Gumby this morning, but got cold feet and pushed it back a few weeks.
Music today was sponsored by Salsa Warriors – a NYC-based station that plays the best Salsa on the planet (or at least that’s what they’ve been telling me).

Devo: Schedule a “worry hour” at 5:00pm every day, and you may soon realize that’s not worth it.  Based on Matthew 6:27 Can any one of you by worrying add a single hour to your life? (NIV)

Vinyasa – 1X slow to take time to de-kink, then 3X OYO to warm up

The Main Thang:
LEFT: Lizard 45s
Hammy stretch 45s
Lizard Quad 45s
REPEATO RIGHT
Vinyasa 1X OYO

Move to Table Top

LEFT: Bird dog/Cheetah 5X
Side Split 45s
Twist Side Hip 45s
REPEATO RIGHT
Vinyasa 1X OYO

Squat down for:
Malasana 60s
Vinyasa 1X OYO

Move to Down Dog then:
LEFT: Pigeon 60s
REPEATO RIGHT
Vinyasa 1X OYO

Seated twist 30s (L+R)
Prone shoulder flip 45s (L+R)
Vinyasa 1X OYO
Back down to six:
Lie back:
Single knee hug 45s (L/R)
Supine twist 45s (L/R)
Dead pigeon 45s (L/R)
Happy baby 45s
Neck stretch 45s (L+R)
Half Cow Face 45s (L/R)

TIME!
Announcements
Isabella Santos Run, 9/29/18: https://isabellasantosfoundation.org/annual-5k-for-ids-cancer/
F3 Dads at Kinetic Heights – see #F3Dads channel on Slack
Crane Relay, 10/26
Let Them Soar, 5K 11/10/18:  https://letthemsoar5k.racesonline.com/

Moleskin
Why is the dipping sauce also called Salsa, and which came first, the food or the music or dance?  Comment below if you know, if you don’t know but have a guess or if you don’t care because guacamole is better anyway and all those songs sounded the same.

Metal on the playground

Got to the school after a brief detour at @HighTideNC ’s house to load up on KBs, and unloaded in back. Had just enough time to trot back to the parking lot to round up the Pax before we got going.
Theme for the day (inspired by Grandpa Jacks) is
Head, shoulders, knees and toes.

Warm up
Lug your bell to the back of the school and oval up for:
IW 10 In Cadence (IC)
Peter Parker 10IC
Grandpa Jacks 10IC
Parker Peter 10IC
Happy-appy (Sideways IW) 10IC
Merkins 10IC

Mosey to pile of bells and load to playground for the main Thang. Review list of activities and let the fun begin: (go in the order you want, repeat if finished early)

Head: 30 head raises on each: front, back, left, right

Shoulders: 20@50% max then 10@75% max OR 5-10@90%max to failure
Shrugs
Single-arm press
Overhead press
Upright row
Lawn mower
Face-down fly
Triceps extension

2X Knees: 20@50% max then 10@75% max OR <10@90%max to failure
KB swing
KB Squat
KB Lunge

2X Toes: Calf raises 20 together then 10 each foot solo

Eyes+Ears+Mouth+Nose = Chin-up 5X5X5 – up, hold 5. Decent 5 count. Repeat 5X

6 Minutes of Mary
Flutter -15IC
Bicycle -15IC
Dolly -15IC
American Hammer -15IC
LBC -20IC

Plank Wave (lost count)

Mosey back to parking lot for COT

Announcements:
Prayer Request for Cooter’s name-twin.

Moleskin
Hope y’all got your money’s worth. We managed to get a 60-minute workout into about 55 minutes. Dang! That’s strong!! Guess this is the regular Olympus group, because there was nothing Moderate (#F3Ascent) about it.

YHC was relieved to see that all the metal wasn’t going to be going to waste, and happy to see that most of the guys had brought a bell or two (or 3, Kostanza #overachiever)

Due to technical glitch (read “user error”), I didn’t capture all PAX names as intended, so please comment with who I missed or if I gave credit to someone who wasn’t actually there. I know there were 8 of us.
Mall Cop was War Baby
Cooter earned the most respect as War Daddy
Thanks for following along with the suggestions, guys. Have a great weekend!
-SM

Beaver nails it

[YHC is posting this BB for Beaver.  I’ll try not to add to many of my own comments.]

First things first – Borrow Tweetsie’s cell phone for devotional Bible phrases on forgiveness (Thank you, Tweetsie!)

Corpse Pose and Devotional [strong devo on Forgiveness]

[Warm up]Qi Gung Standing Posture and a variety of Qi Gung forms

The Thang:

Child’s Pose
Cat Cows
Downward Dog
Lunge on Knee – Circularize arms
Hamstring stretch on Knee
Sun Salutations x 3
Warrior I
Warrior II
Wide Leg Forward Bend
Tree Pose
Pigeon
Bridge
Happy Baby

Moleskin:

It was an honor to lead Gumby and teach the PAX a few Qi Gung forms.

Inner steel sharpens inner steel.

Great work by all PAX!

[YHC: Beaver aced it.  VQ and was ready with devo, music and Weinke.  Not sure how we hadn’t noticed before, but Beaver is exceptionally flexible.  Must be the Qi Gong.]