Author Archive Swiss Miss

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.

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!