Author Archive Swiss Miss

First one here gets to Q

There were no tweets and the schedule showed “Open” so YHC brought some KBs and a handful of old weinkes to Ascent to help make sure that some kind of beat down was administered.  Four unsuspecting PAX rolled and we got going.

Warmup
SSH-15IC
IW-15IC
Merkin-10IC
LSS-10IC
2-handed swings -20

The Main Thang:

PAX choice: Intense: 20, 15, 10, 5 or
Moderate: 12, 10, 8, 6 of the following.  (Each side = 1.)
Circuit A:

  • Alternating Swings
  • Cleans
  • Louganis
  • Goblet Squats

TIME! @ 12minute mark

Circuit B:

  • Snatch
  • Curls
  • American Hammer
  • Suitcase Lunge

TIME! @ 12minute mark

Break time: Mosey around front of school to Pullup: 5X: Up and hold for 5 count, then 5-count descent and 5-count recovery
Break over, mosey back to KBs

Circuit C:

  • High Pulls
  • Shoulder Press
  • LBCs
  • Good Mornings

Circuit D:

  • 2-handed swings
  • Merkins
  • Freddy Mercury
  • Squat and Press

Bit of stretching to close out the hour

Announcements:
Something about the Sandbox.  Ask Cooter.

Moleskin:
I’m sore today, so must have done something right.  Thanks for letting me jump into the leadership void, gentlemen.

Pocket Weinke

YHC was seriously considering skipping this morning’s beatdown (flexdown?) but decided I could always modify to Corpse Pose if needed (head cold). Unfortunately for me our Q never showed, so jumping into my role as co-site Q, I grabbed the copy of my last Weinke, dialed in some tunes, and got going.

Vinyasa – 1X slow to take time to de-kink, then 2X OYO to warm up

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

Side Split 45s
Twist Side Hip 45s
Vinyasa 1X OYO
REPEATO RIGHT
Vinyasa 1X OYO
Meet in Table Top

Malasana 60s
Vinyasa 1X OYO
Meet in Table Top

LEFT: Pigeon 60s
REPEATO RIGHT
Meet in Table Top

Cat Cow 5X
Seated twist 30s (L/R)
Prone shoulder flip 45s (L/R)
Vinyasa 1X OYO

Single knee hug 45s (L/R)
Dead pigeon 45s (L/R)
Supine twist 45s (L/R)
Vinyasa 12X OYO

Happy baby 45s
Bridge 45s
Double knee hug 45s

Announcements
YHC on Q for next week.

Moleskin
Welcome Site FNG: Band Aid (only his 3rd ever F3 workout).

Playlist from Amazon: first was “Orchestral Music” but that was even putting me to sleep, so I switched to “Atmospheric Electronic” (sorta better)

Sorry didn’t have pocket Devo to go with the pocket Weinke. I’ll find some extras for the next time this comes up.

Thanks for staying flexible with the last second Q switch (I know you all were really hoping to see No Regerts VQ).

High intensity “moderate” workout

A crisp, clear morning was waiting to welcome the PAX of Ascent.  Here’s how we filled our time:
 
Warmup
Slow mosey around parking lot track then circle up with bells.
 
SSH-15IC
5 good form 2-handed swings
IW-15
10 2-HS
Merkin-10IC
15 2-HS
LSS-10
 
The Main Thang:
PAX choice: Intense: 20, 15, 10, 5 or
Moderate: 12, 10, 8, 6 of the following.  (Each side = 1.)
 
Circuit A:

  • Alternating Swings
  • Cleans
  • Louganis
  • Goblet Squats

TIME! @ 12minute mark
 
Circuit B:

  • Snatch
  • Curls
  • American Hammer
  • Suitcase Lunge

TIME! @ 12minute mark
 
Break time: Mosey to Pullup: 5X: Up and hold for 5 count, then 5-count descent
Break over, mosey back to KBs
 
Circuit C:

  • High Pulls
  • Shoulder Press
  • LBCs
  • Good Mornings

TIME! @ 12minute mark
 
Circuit D:

  • 2-handed swings
  • Merkins
  • Freddy Mercury
  • Squat and Press

TIME! @ 12minute mark
 
Announcements:
Q school was this morning.  Various races coming up – check out the Run channel on Slack.
 
Moleskin:
YHC had been warned by Jet Fuel that attendance was light at Ascent, so I wasn’t surprised that we had only three this morning.  Since Ascent is billed as moderate, I can only assume that all of the PAX of Area 51 are pumped enough to need higher intensity workouts on Saturday.  Or that they were at Q School, or at the Get Your Rear in Gear race.  All of which is great.  I’m sure the light showing isn’t due to fartsacking, since that’s not the way of the Area 51 PAX.
 
T-claps to High Tide, who brought his extended collection of 73 kettle bells.  His didn’t need to pre-run or pre-anything: unloading of the bells is its own mini-workout.
 
The Weienke offered a “moderate” and “intense” option.  We all opted for “intense.”  High Tide went to 11 when he upped from single bell to double.
 
It was good to have Cooter with us.  Don’t be fooled by his gentle demeanor; the guy’s a workout beast!
 
Thanks for the chance to come to Olde Providence and share some suggested exercises and classic rock.

Right left confusion

Another glorious day in the MUMC Scout Hut. Ideal temperatures. No rain. Couldn’t get any better could it?
Yes, actually, it could.
How about some deep stretching to the best classic rock from the 60s?
MUCH BETTER!

Here’s how it went down:

Vinyasa – 1X slow to take time to de-kink, then 2X OYO to warm up

Meet @ Table Top

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

Meet in Table Top

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

Malasana 60s
Vinyasa 1X OYO
Meet in Table Top

LEFT: Pigeon 60s
REPEATO RIGHT
Meet in Table Top

Cat Cow 5X
Seated twist 30s (L/R)
Prone shoulder flip 45s (L/R)
Vinyasa 1X OYO
Meet in Table Top

Shoulder across chest stretch 45s (L/R)
Single knee hug 45s (L/R)
Dead pigeon 45s (L/R)
Supine twist 45s (L/R)
Vinyasa 12X OYO

Happy baby 45s
Bridge 45s
Double knee hug 45s

Announcements
Tweetsie on Q next week.

Moleskin
Playlist was “60’s Rock” from Amazon
This Tabata Weinke was piloted in early February and is now YHC’s go-to (patent pending).  If you have add/drop suggestions, please let me know.
Thanks for coming to Gumby and taking time to treat your body right, considering all the pounding/neglect it takes the rest of the week.  Thanks also for not giving me grief over my left/right confusion.  (I’m a regular member of Dyslexics Anonymous. Our motto: Dyslexics of the World, Untie!)

Devo reminder: don’t switch teams.  Romans 6:15-23

Tabata stretching

With no disclaimer given (#notaprofessional), YHC got going:

Devo:

And all things, whatsoever ye shall ask in prayer, believing, ye shall receive.
—Matthew 21:22

Prayer is a two-way conversation; it is our talking to God, and His talking to us. As a Christian, you have a heavenly Father who hears and answers prayer. Jesus said, “All things, whatsoever ye shall ask in prayer, believing, ye shall receive.” Every man or woman whose life has counted for the church and the Kingdom of God has been a person of prayer. You cannot afford to be too busy to pray. A prayerless Christian is a powerless Christian. Jesus Christ spent many hours in prayer. Sometimes He spent the night on a mountaintop in solitary communion with God the Father. If He felt that He had to pray, how much more do we need to pray!

Prayer Is a Conversation

 
Main Thang:
Vinyasa – 1X slow to take time to de-kink, then 2X OYO to warm up
Meet @ Table Top
 
LEFT: Lizard 45s
Hammy stretch 45s
Lizard Quad 45s
Vinyasa 1X OYO
REPEATO RIGHT
Vinyasa 1X OYO
 
Meet in Table Top
 
LEFT: Bird dog/Cheetah 5X
Side Split 45s
Twist Side Hip 45s
Vinyasa 1X OYO
REPEATO RIGHT
Vinyasa 1X OYO
Meet in Table Top
 
Malasana 60s
Vinyasa 1X OYO
Meet in Table Top
 
LEFT: Pigeon 60s
REPEATO RIGHT
Meet in Table Top
 
Cat Cow 5X
Seated twist 30s (L/R)
Prone shoulder flip 45s (L/R)
Vinyasa 1X OYO
Meet in Table Top
 
Cross shoulders 45s (L/R)
Neck stretch 20s (L/R)
Vinyasa 1X OYO
 
Single knee hug 45s (L/R)
Dead pigeon 45s (L/R)
Supine twist 45s (L/R)
Vinyasa 12X OYO
 
Happy baby 45s
Bridge 45s
Double knee hug 45s
 
Shoulder across chest stretch 45s (L/R)
 
 
Announcements
CPR training Saturday 2/17 REGISTRATION DEADLINE 2/10.
Here’s the pre-blast
Here’s the link to sign up.
 
Moleskin

Funny but true: Gumby guys know that like “your” church pew, things just won’t go well if someone else sits where you always sit.  Good thing nobody took anyone else’s spot this morning.
 
Glad to see No Regerts back out in the “gloom.”
 
Also happy that the tabata timer worked pretty well, and got thumbs-up from the guys. Think I’ll use that format again.
 

Devo reflection:

Luke 18:1

Then Jesus told his disciples a parable to show them that they should always pray and not give up.

 

 

 

Relighting the Antlers

Like the quadrennial lighting of the Olympic flame, the relighting of the Antlers chandelier brought in 8 pax like stiff moths to a flame, eager to loosen things up a bit.  With a few of the pax just returned from a pre-run, we were ready to go.

The Thang

Disclaimer

Savasanna – corpse pose

Devotional

Relying on God’s Grace

1 Peter 2:21 (HCSB) – 21 For you were called to this, because Christ also suffered for you, leaving you an example, so that you should follow in His steps.

2 Corinthians 4:16-18 (HCSB) – 16 Therefore we do not give up. Even though our outer person is being destroyed, our inner person is being renewed day by day. 17 For our momentary light affliction is producing for us an absolutely incomparable eternal weight of glory. 18 So we do not focus on what is seen, but on what is unseen. For what is seen is temporary, but what is unseen is eternal.

What began as a call to humble willingness to suffer [in Jesus’ name, as He did, may become] an insidious tool for self-righteousness.

Perhaps the most difficult task for us to perform is to rely on God’s grace and God’s grace alone for our salvation. It is difficult for our pride to rest on grace. Grace is for other people—for beggars. We don’t want to live by a heavenly welfare system. We want to earn our own way and atone for our own sins. We like to think that we will go to heaven because we deserve to be there.

All the suffering I could possibly endure could not earn me a place in heaven. Nor can I merit the merit of Christ through suffering. I am altogether an unprofitable servant who must rely on someone else’s merit to be saved.

With Paul we can rejoice in our sufferings if they enhance the glory of Christ. We can rejoice in our persecutions and look forward to the promised blessing of Christ. But the blessing Christ promised, the blessing of great reward, is a reward of grace. The blessing is promised even though it is not earned.

Augustine said it this way: “Our rewards in heaven are a result of God’s crowning His own gifts. Sola gratia.”

Ephesians 2:8-9 (HCSB) – 8 For you are saved by grace through faith, and this is not from yourselves; it is God’s gift— 9 not from works, so that no one can boast.

Adapted from Dr. R.C.Sproul at https://www.ligonier.org/learn/devotionals/avoiding-false-theology-suffering/

Warm-up:

  • Bridge – double, then single legs
  • Cat – Cow – Check Your Six
  • Several rounds of: High plank, low plank, high plank, low plank… (aka really slow, deep, good form merkins #promove) (#crowdpleaser)
  • Sun Salutations

Chair & Tree series:

  • Chair
  • Mountain
  • Tree – right leg bent
  • Twisting Chair
  • Tree – left leg bent
  • Twisting Chair
  • Mountain

Standing Balance flow:

  • Dancer – right leg bent
  • Eagle
  • Pyramid
  • Triangle
  • Half Moon
  • Warrior 3 / Airplane / Superman (whatever, it’s fun)
  • Repeato on left

Vigorous flow:

  • Standing
  • Forward fold – ½ lift – forward fold
  • High plank – low plank – high plank
  • Down dog
  • Warriors rise – Left leg forward
  • High plank – low plank – high plank
  • Down dog
  • Warriors rise – Right leg forward
  • High plank – low plank – high plank
  • Down dog
  • Jump to top of mat
  • ½ lift – forward fold
  • Rise to salutation
  • Repeato 2 or 3x total

Lunge series:

  • Low lunge – right leg back
  • Balancing low lunge
  • Crescent lunge (optional quad stretch offered)
  • Prayer twisting lunge
  • Groin stretching lunge
  • Runner’s lunge – toes down, then toes up
  • Toe & plantar stretch – aka sit on your heels
  • Repeato on left

Pigeon – right then left

Devotional encore

Ephesians 2:8-9 (HCSB) – 8 For you are saved by grace through faith, and this is not from yourselves; it is God’s gift— 9 not from works, so that no one can boast.

Time

COT

Limber Moleskinne:

Apologies for the delayed backblast.  It seems YHC has gotten out of the habit, but that’s no excuse.  #cobains

Great group today.  YHC has missed the group, with varied reasons week to week (sleep in day, running, etc), and the stretching.  It is vital, and this is a great option to have within F3.

Hopefully you all left more limber than you arrived.  If not, at least we had some fun with old TV and movie theme songs – Knight Rider, The Munsters, Mission Impossible, among them.

Thanks for the opportunity to Q and for your leadership of the site, Swiss Miss & Tweetsie!

Aye!

Brew’s Gumby VQ

So a Gumby VQ which sort of feels like a VQ when YHC finds out 4 min prior to kick off that a devo is part of the Q…good thing YHC has that handy dandy Theology degree to fall back on…if memory serves…

 

The Thang:

Devo: Psalm 46:10, anyone know it? Yeah “Be still and know that I am God”…umm yeah, that’s the first part, now tell me the rest…hmmm that’s what I thought, don’t know the rest, not to worry, common problem, the rest goes something like this…”so that I will be honoured amongst all the nations, so that I will be honoured amongst all the world”, wait…does that mean I’m not just soaking God in but rather connecting with Him so that I can go out into the world so that His name is honoured and made known?  An interesting take on a common verse by reading the entire verse, just food for thought…and now onto the mobility work.

 

Since YHC doesn’t do yoga, yes I’ve tried, no I don’t get it, if all those animals were around I’d probably just go hunting so today we’re going to do run oriented mobility work.  Why?  Because YHC needs it…ok, so what is mobility?  It is increasing a bodies range of motion in critical areas which is different from stretching which is focused on prep for use, but does not usually hold long enough for an increase in range of motion.  Oh and mobility work can be just that…work…we’re holding for 2-3 minutes per position.

 

First off, let’s warm up a bit, 20 IC split jacks (YHC has decided to refusnik ssh due to the lateral stress), 20 IW and 1 min of running in place, great, blood is flowing, then it’s onto the real work:

Squat hold, see where we are when we start

2 min per side of lunge twist

3 min per side of couch sit, some had more “fun” than others with this

2 min dorsiflexion hold

2 min per side sprinter roll

2 min per side couch sit again (boooo)

10 GHD Activation Bridge hold x 3 sec

Squat hold, feel any better or able to drop lower into it?

 

So good results and feedback all around and YHC learned a lot about a Gumby Q and is ready for next time around, different pax found different movements more difficult than others and one side more tight than the other, totally normal and we’ll work on more of this type of work next time around, YHC is humbled by the opportunity to Q Gumby especially on such a lousy weather day but had a blast and mobility is something I’ve worked on for a number of months and have seen good improvements but still know I have a lot of work left to go, so if you attend a Strange Brew boot camp Q, just be ready for squat holds and the requisite crap

 

[POSTED FOR Brew by Swiss Miss, who is also not a professional and in no way takes responsibility for Brew’s workout or BackBlast.]

No sweat

With the windchill around 19F, YHC bundled up full Cantore style and headed over to see if any others were brave (foolish?) enough to join me at Elizabeth Lane Elementary.  Fortunately (unfortunately?) two others were.  Rachel, working on his windburned leg tan, and Blazing Saddles, looking like Randy from Christmas Story.  With a super-quick disclaimer given, we started trying to stay warm.  Here’s how:

COP

SSH-10
8-count merkin-10
IW-10
LSS-10

The Main Thang:

10 Halos (5CW/5CCW), 20 Good Mornings, 30 Goblet Squat, 40 Alt 1-handed Swings
Repeato Twice (3 total)

Start with 50 X 2-handed swings, do the exercise on the list, and do 50 X 2-handed swings between each of the following:
50 X squats (squater’s choice)
50 X shoulder presses (alternate as needed)
50 X curls
50 X upright rows
50 X lawnmower (alternate as needed)
Only 20 2HS
20 X merkins – Right hand on bell
Only 20 2HS
20 X merkins – Left hand on bell
Only 10 2HS
10 X merkins – both hands on bell (think “diamond merkin”)

3 minutes of Mary

Announcements:

Anyone have Floatie’s contact info?  Blazing Saddles needs to confirm he’s ready to Q Tuesday at Skunkworks

 

Moleskin:

YHC, inspired by his Christmas Alexa, wanted to do an all-request workout – not the exercises, but the songs.  Unfortunately, Alexa needs 110V.  And even with a car-charger-converter, there’s still the problem of needing WiFi.  So YHC did it the old fashioned way: pulling up requests on YouTube piped through a Bluetooth speaker.   Worked pretty well, but did cause me to fall behind the other two, who were powering through the workout with barely a pause.  (YHC was gasping and taking multiple extended pauses in addition to the “pulling up the next song” ones.)

I commented at one point that between the cold and the wind, I wasn’t breaking a sweat, even though I was pushing as hard as any other workout.  Somewhere between the start and finish, Rachel did say he wasn’t cold any more.  He also said it was nice to have some padding on his back for Mary. #Silverlining.

Be safe this weekend, gents.  See you next year.

-Swiss Miss

Better wives

On a crisp December morning, 9 PAX filed past the shovel flag and got setup in the Scout Hut for this week’s edition of Gumby.  YHC had brought some juicy moves borrowed from an unnamed YouTube source, and was spinning some Government Mule to keep the atmosphere right.  Here’s what we did:

Devo while seated from Matthew 5:14-16

(Insert Weinke here)

Announcements:

Gumby Q on deck: Arena is the substiQ for Stone Cold next week

 

Moleskin:

In spite of a dry run through the workout yesterday, and appropriate adjustments to get it all into 45 minutes, YHC was unable to complete the weinke on time today. #timewarp

Still, we got some excellent stretching in.  A decent amount of grumbling told YHC that some of the moves were reaching especially needed places.

Thanks for the takeout, Jello.  Although praying for us to be better wives was a little confusing to me.  I wasn’t sure if you meant that in some kind of spiritual metaphorical sense (i.e. Jesus is the groom and we’re the bride), or if you just got swept up in the broga fellowship.  Either way, it was good for a chuckle and served to shine some light (humor) into our morning.

Oh, and either Paper Jam had a very sheltered childhood, or just didn’t recognize the Government Mule version of Shine on You Crazy Diamond.  But I couldn’t have been more surprised when he didn’t recognize the song than if he’d sprouted antlers.  Here’s the link, brother.  Whether you prefer the original Pink Floyd album, or the Government Mule version, you owe it to yourself to give one of them a full listen.  (Same for anyone else reading this that hasn’t heard The Dark Side of the Moon.)

Have a great week, gents.  Remember your light is from God, and let it shine on.

 

Gumbiversary

Gumby turned 1 today, so to help celebrate, the founding site Qs and current site Qs teamed up for a triple dose of what makes Gumby awesome: breathing, stretching, and music.

 

Devo: Job 13:4  The Spirit of God has made me, and the breath of the Almighty gives me life.

Opening (Q: Swiss Miss) windshield wiper, hip stretch, Cat/Cow, Vinyasa (aka Sun Salutation)

Leg time (Q: High Tide) low lunge sequence, Cow Face, 1/2 Lord of the Fishes sequence

Hip time (Q: Tweetsie) Vinyasa, Warrior -1 -2 -Peaceful -3, Awkward Pose, (I forgot the rest . . . distracted)

Closing (Q: Swiss Miss) Dead Pigeon

 

Announcements: 

F3 Golf October 27

Moleskin:

It’s hard to believe a year has already rolled by since we officially kicked off this very different, but also very needed F3 workout.  We spend all week hammering our bodies, but until Gumby, we never took time to lay down the hammer and . . .  OK, probably best to stop trying to make that metaphor work.  But you know what I mean.

We had a great group today, with High Tide’s uncanny ability to time music to the movements, and from the back row, a quick answer to Tweetsie’s wondering aloud about how the Awkward Pose got it’s name.

And of course, the stretching was so helpful.  I really should be doing this every day.  But weekly is still far better than never.

Thank you for coming out today, and to all the PAX who have come join us this past year.  I hope to see some return to “regular” status (Booyah), and see other site FNGs.  Be sure to share the good news that your brother PAX can hit an F3 workout that will leave them feeling tons better than when they rolled into the parking lot.

Happy Gumbiversary!