Author Archive Swiss Miss

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.]

Hammering the hips

YHC was today’s substi-Q for Sony, who is facing some serious health problems that have the doctors stumped. (Prayers for his return to health!)

Pre-warm-up: “Passive stretch” while YHC read Devo.

(Didn’t have Weinke – left at home in rush to leave this morning – but this was mostly what we did)

Warm up with Sun Salutation (aka Vinyasa) together 1X then 3X OYO.  Then on to the main thang:

Kneeling side stretch then swing leg across back of body to do Twist Side Hip stretch.
Flapjack and repeato

Vinyasa OYO (we did this between most sets, but to save space and b/c I’m in a hurry, I’m not going to keep putting it in here.)

Low lunge: Crescent/Revolved Side Angle 3X
Flapjack and repeato

Warrior 1. 2 then Peaceful Warrior to Side Angle 3X
Flapjack and repeato

Balance work: Tree Pose (extra credit for eyes closed)

Knee hugs (alt R/L) then Dead Pigeon R/L

Firelogs (one leg on top, then flapjack)

Prone Shoulder Flip R/L

Cross Shoulder stretch R/L

Frog (courtesy Millionaire Hoy on UToob)

Time!

Announcements
From Madison: Matthews Alive in downtown Matthews over LDW – look for chances to hand out F3 flyers and talk up F3 among the masses

Moleskin
Lois rocked the “Firelogs” pose.  Most of us could only laugh and try not to fall over, but he was sitting as serenely as a Zen master.
Crickets still patrolling the floor of the Scout Hut – not scary, but unsettling to have one crawl up to you unannounced.
Is it a good sign that you need to stretch out a bit after Gumby?
YHC misspoke: 5 deep breaths is ~30 sec, not 45.

Devo:
From everymanministries.com a reminder to be grateful to God. Ref: Romans 14:17

Stretching it

Happy Independence Day!

With two other PAX to lead, YHC got things going this morning with a short devo on “Dependence”

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

The Main Thang:

LEFT: Lizard 45s
Hammy stretch 45s
Lizard Quad 45s
Vinyasa 1X OYO
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
 
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:
Shoulder across chest stretch 45s (L/R)
Lie back:
Single knee hug 45s (L/R)
Supine twist 45s (L/R)
Dead pigeon 45s (L/R)
Happy baby 45s
Bridge 45s
Double knee hug 45s
Neck stretch 45s (L/R)
TIME!
Vinyasa 1X OYO
 
 
Announcements
None.
 
Moleskin
Good chatter this morning, with both Swiss Miss and Tweetsie heading in to the office for a few hours.  Learned about a new workout tomorrow, “Fishing Hole,” hich Beaver said was for the more mature PAX (my words).
 
Playlist was “Patriotic Rock & Patriotic Army Rock” from Spotify. Kind of stretching it to stay on theme, but it worked.
 
This Tabata Weinke is YHC’s go-to.  If you have add/drop suggestions, please let me know.  Otherwise, you’ll be seeing it again in a few months.
 
 
Devo:

https://odb.org/2014/07/04/dependence-day/
 
Based on scripture: “I am the vine, you are the branches. He who abides in Me, and I in him, bears much fruit; for without Me you can do nothing” (John 15:5)

Playin’ cards on the Peak

I was not close to a computer last week, so didn’t get this back blast out with my usual prompt timing.  Still, I think the statute of limitations is one week, so I almost made it.

 

Warm-up:

Mosey around front of church to back to bus parking lot.

 

20-IC SSH

10 Low-slow Merkins (aka 4-count chest to ground Merkins)

20-IC Imperial Walker

10-IC LSS

Mosey to bus parking lot for the …

 

Main THANG:

Time for some cards!

Suit is exercise, number = #reps. Face is 10, Ace is 11 or 1, up to you

 

Mosey to basketball court for first hand of cards:

  • Spades – Dead Bug (R+L=1)
  • Hearts – Squat (bonus = jump squat)
  • Diamonds – Merkins (bonus = Diamond Merkin)
  • Clubs – Mountain Climber (R+L=1)

 

Mosey to bleachers for next hand:

  • Spades – Dips
  • Hearts – lunge (R+L=1)
  • Diamonds – CDD (bonus = feet on bleacher)
  • Clubs – Peg-leg Step-ups (full count with R foot stationary on seat, then same w/Left)

 

Mosey to pull-up bars for next hand:

  • Spades – Calf-raisers on plastic edging
  • Hearts – Supine Pullup (bonus = dead-hang pullup)
  • Diamonds – Modified Jack Webb: Hold plank for X-count, then air presses like usual
  • Clubs – Alpine Ski Speed Skater Lateral Hops (R+L=1)

 

Mosey to side entrance of theater:

  • Spades – Flutter
  • Hearts – toe taps on curb by street (R+L=1)
  • Diamonds – Merkins (bonus = Decline Merkins)
  • Clubs – Rosalita

 

Wall sit with air presses X2

 

Mosey to parking lot for few minutes of Mary:

One-legged Dolly – 10IC

Other-legged Dolly – 10IC

 

TIME!

Announcements

American 4-miler (Speed for Need) on July 4th Uptown Charlotte – Madison has details

Prayer request for Madoff’s sister, Emily

Sing along if you know it

Music from the 70s, stretching for the ages.  SubstiQ ready with new Devo.

Warm up:

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

Meet @ Table Top

Main Thang:

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

REPEATO RIGHT

 

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)

Supine twist 45s (L/R)

Dead pigeon 45s (L/R)

Vinyasa 12X OYO

 

Happy baby 45s

Bridge 45s

Double knee hug 45s

Shoulder across chest stretch 45s

 

Announcements

Savage Race is Saturday

Strange Brew on Q for shirtless MOBILITY stretching next Wednesday

Sparta moved to Matthews Elementary 5:15 tomorrow ~4mi running and boot camp: bring headlamp and gloves

 

Moleskin

Witch Dr was subbing for Strange Brew who was subbing for Booyah (anyone seen him recently?), but WD had a last minute plan change and so YHC dusted off the tabata stretch we’ve done before.  If you’re getting tired of it, or would like to recommend additions/deletions, please let me know.

 

Devo reminder: 7 tips for avoiding temptation: Pray, Use the Word of God, Understand Your Personal Weaknesses, Flee Temptation, Create an Accountability Network, Don’t be Discouraged, and Confess and Repent.

 

Ballistic and Grind

With Amazon tunes rocking and boiler-plate disclosure given, YHC got things moving:

Warm-up
20IC – SSH
20IC – IW
2IC – Merkins
10IC – LSS

Main Thang

Partner up, round 1: Ballistic
P1 does listed exercise, P2 does Merkins, holds plank, or recovers

1. 50 2-hand Swing
2. 25 R Snatch/ 25 L Snatch
3. 25 R High-pull/ 25 L High-pull
4. BOTH PARTNERS TOGETHER: Alternating swing, 200 total

Waiter carry to school, switch arm and return on track Go to playground.
11s: Pull-up/ Viking Push Press (R+L=1)  TIME! somewhere around the 7/4 range

Suitcase carry R back to school, switch to L and return to parking lot

Partner up, round 2: Grinds
Light/high to heavy/low reps
20, 10, 5 and 1 (5-count down/5-count up) of the following.
Partner does Mary or recovers.
Weight should be 50%max/75%/90%/MAX

1. Racked Squat
2. Upright Row
3. Curl
4. Tricep Extension

TIME!

 

Announcements

Sign up to Q Meathead – ping Voodoo

Tai Chi version of Gumby this coming Wednesday, bring your own sword

Gear Order coming up – ping High Tide

Moleskin

Hope all got a good beatdown this morning.  The goal was ballistic for more cardio in the beginning, then intermission with some pullups and silliness, then grinds at the end to get properly pumped.  Grinds are much easier in a gym with the full range of bars and dumbbells, but since we were only doing a few sets, it worked out (IMHO).  11s for pullups and Viking Salutes was a bad idea, I admit it.  We’ll do 7’s next time.

After the question was raised, I had to look it up: https://en.m.wikipedia.org/wiki/Helter_Skelter_(song)  Good banter ensued.

Thanks for the prompt from Voodoo to Q.  And thanks for the rest of you following along with my suggestions (mostly).

 

Today’s edition of Meathead is sponsored by a grant from the Center for Cultural Sensitivity.

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.