Author Archive Swiss Miss

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:


8-count merkin-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


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



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)


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



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.



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



F3 Golf October 27


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!


Gumby spotted at the Peak

YHC hadn’t planned for another soaking rain to fall last night, so with headlamp on, I went to explore the track – site of several planned activities.  The verdict: h-e-hockeystick-hockeystick no.  Some quick mods, and we were back on track (figuratively, not literally).

Quick semi-professionally delivered disclaimer, and a quick mosey to pick up the six, still getting out of his car, then shuffle back to the bus parking lot at back and circle up for:


Seal Jack-15IC


Clock Merkins-5@each quarter hour

Mission Impossible Jacks-10IC

On, and almost forgot . . . SmurfJack-10IC


Lunge-walk to near pull-up station or 20 steps, whichever comes first.  Group up in 3s for Partner-assisted Pull-up Ladder: go from 5 to 1 by 1s.  P1 pull, P2 assist, P3 hold the ground down (aka “Plank”).


Back to bus lot and form two lines for a quick relay race.

Recovery mosey to the end (couldn’t we just have raced here and waited??).

Partner up: P1 plank, P2 decline merkins with feet on P1’s shoulder/back then flapjack. Ladder down from 10 to 2 by 2s.


Lunge walk to toward the hill beside the ball field or 30 steps (whichever comes first), then mosey to base of hill for 7s.

1 SQUAT @ bottom, run to top, 6 PlankJacks, down: 2/5, etc


Mosey to near wall.  People’s Chair w/front-raisers 15IC, recover, resume with air presses 15IC, recover, resume with Wall Marches 15IC  


Mosey to back of church parking lot for Mary and car avoidance training:



Dolly-15IC (dodge first car)

Dead bug-15IC (dodge second car)


Close w/bit of stretching: Dead Pigeon, then side-bend Warrior 4  (what is this, Gumby??)


Mosey to cars and COT



Isabella Santos 5K – Register.  Participate.

Susan G. Komen and Speed for Need – Register.  Participate.

Anyone interested in getting together for volleyball, talk to Cocktail




I love bringing “fresh material” to a workout.  So with that in mind, YHC treated the Pax of Peak51 to some variations of Merkins and Side-straddle-hops that they may never forget.  We had some renaming of the “Mission Impossible Jack” which you’ll have to ask those who were there to learn. #notfitforpublicconsumption  And who can forget the wall thingy (what was it called?).

Oh, if you haven’t heard, or just forgot, YHC always brings the pull-ups.  Always.

Good to see some familiar faces, and great to see some new ones.  It’s been a real treat to watch the Peak stay strong over the years.  Hope YHC’s idea of “moderate” provided enough challenge to satisfy, without dishing out too much of the #downpainment to trigger the #refusenik

Thanks for the chance to lead, gents.  ‘Twas a blast.



Where is everyone??

I’m not sure what cosmic convergence created the dearth of PAX this morning, but Tweetsie and I managed to put together a good stretching workout for The Mouth and the 2 site FNGs.


2 Timothy 4:2 (NASB)  preach the word; be ready in season and out of season; reprove, rebuke, exhort, with great patience and instruction.

Main Thang:

Cat/Cow warmup
Vinyasa/Sun salutations
Runner lunge series
Warrior sequence
Air chair sequence with bonus neck stretching
Windshield wiper to hip stretch to Dead Pigeon

Announcements – None

Welcome to Jeter and Jockstrap. Site FNGs and relatively new to F3 in general. Thanks for posting with us today. Unfortunate that most of the regulars were no-shows. Madison and Lois submitted their leave requests, but the rest of you boys were just AWOL and will be on KP for the rest of the month.

Speaking of AWOL, where the bleep was Playoffs? Guy posts every week for months, then vanishes without a trace. Won’t reply to email or anything. If anyone reading this sees him, please let him know we miss him and would love to have him back, but if he ain’t doin’ it, at least let someone know so we can replace him on the schedule and not have to scramble to slap together a workout at the last minute.

And speaking of apologies, I owe a big one to Tweetsie, who tried to catch up with me last night. I was in way offline so missed the multi-media message flurry. He went ahead and cooked up an entire workout just to be sure the show would go on.

Music was the other side of the reference YHC made last week (Ravi Shankar is to the sitar what Warren Haynes is to the guitar). We heard Warren Haynes live from Bonnaroo. Hope it was suitably soothing and rocking.


Keep stretching, gentlemen.  Best way to keep getting stronger without injury.

-Swiss Miss

Rice in the crack

7 men who know the value of a good beatdown posted  at Gumby anyway for some of the physical and aural stretching YHC brought.   After suggesting towels and rope, and noticing some rice in the cracks of the concrete next to my mat, we got things going.  Here’s the official version of what went down:

On your 6 (Hero Pose) and focus on breathing to open with the Devo:  Five Things Forgiveness Is Not
“Love isn’t selfish or quick tempered. It doesn’t keep a record of wrongs that others do” (1 Corinthians 13:5b CEV).

Shift to Tabletop and stretch here with Cat/Cow/sidebends.

Following poses for a few breaths each:

  • Plank
  • Cobra
  • Down Dog
  • Forward Fold

Then back through poses until Down Dog and 3-legged Dog – Right side, followed by Low Lunge, and twist.

Repeato Left.

Repeato sequence Right/Left.  Adding Crescent Lunge at the end this time.

Back through Sun Salute to Mountain.  Then on your 6 for Dead Pigeon.

Knees to chest to massage lower back, then rock and roll up to catchers pose for ankle/toe/groin stretching.

Plank to Warrior 1, 2 and Peaceful Warrior on right. Then Side Angle, try to open chest each exhale.

Repeato Left.

Back to 6 and straight leg w/rope to stretch hips: 10 R/L with Right leg.  Repeato Left leg.




Next week, if Playoffs is still AWOL, we’ll have round-robin of stretching: each Pax leading his favorite (or most hated) stretch.  YHC will bring the Devo.

Mark your calendars for next anti-Gumby: Kinetic Field Trip, Friday August 11.  Join Slack “Kinetic-Trips” channel for details.



Kudos to Lois (fellow J-schooler) for the catchy title.  The scouts must have been doing some merit badge that involved rice, because there was a lot of it in the expansion cracks of the concrete floor.  I noticed it and blurted out, “There’s rice in the crack.”  (some things are better left unspoken)

Kudos also to Fireman Ed, for not only sporting the long sleeves but also inspiring me to run through the low lunge w/twist a second time.  I needed it.  Hope y’all felt the same.

Apologies to the Pax for my brain fart when I started the music.  I said “Rick Warren” when I meant “Warren Haynes.”  I corrected it later, but I think the confusion had already set up like concrete.  Anyway, for the record: Ravi Shankar is to the sitar what Warren Haynes is to the guitar.

Thanks for the privilege of leading, gents.

Swiss Miss

Yo-ga, where did you get that mat?!?!


It was the perfect balmy morning for some broga! 9 PAX joined in for some solid stretching. Ready Mix joined us for the first time and was unprepared, not having his own mat. Good thing Swiss Miss was there. As you all know, Swiss Miss is an avid garage saler. “Early bird gets the worm” he was once quoted as saying. And he scored not too long ago with the purchase of a solid yoga mat for “like $2.00” or so he says. We couldn’t figure out if he purchased it or just swiped it out of someone’s open garage. Either way, Ready Mix was grateful.


  1. Corps Pose

Knees up and Windshield 5 – 6 times back and forth

  1. Table top Cat/Cow followed by side bends
    Sun Salutations* – slow 2-breath pace at first, then OYO MEET IN PLANK
  2. Right Foot forward in runner’s lunge

Prayer twist – left elbow on right knee
Back to runner’s lunge
Up to Warrior 1 – Warrior 2 – Peaceful Warrior – Warrior 2
Turn to face side of mat and forward fold
Move hands to right ankle and hold for 5 breaths
Move hands to left ankle and hold for 5 breaths
Back to center
Warrior 2 – Warrior 1 – back to Mountain Pose
Sun Salutations – 2X OYO MEET IN PLANK

  1. Left Foot forward in runner’s lunge

Prayer twist – left elbow on right knee
Back to runner’s lunge
Up to Warrior 1 – Warrior 2 – Peaceful Warrior – Warrior 2
Turn to face side of mat and forward fold
Move hands to right ankle and hold for 5 breaths
Move hands to left ankle and hold for 5 breaths
Back to center
Warrior 2 – Warrior 1 – back to Mountain Pose

  1. Bridge and hold.  Release, hug knees and release tension with slight rocking.  Repeat 2X


  1. Dead Pigeon

Right ankle on left knee for 5 – 6 breaths
Left ankle on right knee for 5 – 6 breaths

  1. Bound Angle

Sit on floor with legs extended straight out in front.
Bend knees but bring the soles of feet together
Use elbows to push knees toward ground  for 5 – 6 breaths

  1. Hurdle Stretch

Right foot out left foot to right knee for 5 -6 breaths
Flapjack for 5 – 6 breaths

  1. Extended Child’s Pose

Walk fingers RIGHT.
Walk fingers LEFT.

  1. Table top to Fire Hydrant 5X RIGHT, 5X LEFT
  2. Closing savasana.

2nd Annual Potluck-o-Pain

YHC’s plan for today’s edition of Skunkworks was to get back to our roots: the fun assortment of gear that used to be the bread and butter of a good Skunking.  Since YHC doesn’t own that much, I thought, “Hey, why not have everyone bring their own favorite gear?” And so the 2nd Annual Potluck-O-Pain was born.  Fortunately, some people remembered to bring gear, so we had a good variety of “dishes” (thankfully no plates).  Here’s how breakfast was served:

Disclaimer and bit of explanation and gear assignment for those who forgot, then:

Count off by 2s. (Turned out to be little more than an extended 10-count). Everyone go to your gear or some of the KBs for . . .

The Main Thang:
50 seconds on, 10 to switch.  Go Clockwise.  Repeato 10X.  10-count recovery then repeat 10-minute group.  Rinse and repeat once more for total of 30 intervals.

“Stations” =

  • Some kind of twisty Merkin things – look like defibrillator paddles
  • 50# sand bags for squats or running
  • 35# slam ball
  • Balance-board merkinator (2×4 on 3” PVC fulcrum)
  • Slosh pipe for squats or whatever
  • Sledgehammer + tire for wood-chops
  • Pullup station (AO provided)
  • Run around the track
  • Grass sled for “grassburners”
  • Sledgehammer and tire for “Happy Gilmore” side-ways smashing
  • Brick pavers for arm circles
  • (optional: Crate with pavers for squats, curls or whatever)
  • Tire flip (AO provided)
  • Jump rope (did anyone use it?)
  • Several kettlebells “stations” for PAX choice

20IC-Greatest American Hero
10OYO- Louganis

F3 Dads 0900 Saturday Col Beatty Park
Church on the Street – 1st Sunday of each month.  Need help July 2nd
Tomorrow 0530 – Gumby – recovery workout @ Scout Hut (Fullwood/Trade)
Tomorrow 0530 – Kinetic Heights field trip   LINK:

Thanks for everyone who posted today and special “THANK YOU” to the guys who brought some gear to make the 2nd Annual Potluck-o-Pain a success.  Lois brought the jump rope, but I can’t remember seeing anyone using it.  Including Lois.  Stone Cold travels with his gear, so he didn’t have to remember to bring anything.  Just pulled it out of the boot.  High Tide brought the slosh pipe (gave to me at Meat Head last week), and we all had fun trying to balance about 30# of water in an 8’ tube.  Someone (no names) knocked off the cap, and some kind of toxic waste spilled on the ground and started glowing.  Hope nobody stepped in it – think it would eat through the bottom of your shoes.  Fortunately we were about at the end, and everyone who wanted to had taken at least one turn on it.  Being waterless made it MUCH easier to load in the van.

YHC hopes some of this variety inspires the Qs of future Skunkings to mix it up.  KBs and running are good, but variety is a spice girl of life . . . or something like that.

Thanks for the privilege of leading, gents.

-Swiss Miss

Gumby goes to Motown

After some struggle with the building alarm, YHC was able to get the lights on and tunes cued for another amazing edition of #F3Gumby.

Start in Savasana. Today’s Devo: Time to Contribute (Psalm 3:6)

Swing around to come up on hands/knees:
TABLETOP. Take 10 breaths to stretch here CAT/COW or side bends or whatever feels good.
PLANK, UPDOG – take 5 breaths here to stretch hips, side, shoulders . . .
DOWNDOG – walk it out 5B
Step/hop up to top of mat

High Lunge Sequence: ALL OF THE FOLLOWING INHALE/EXHALE for each move: Half-way lift, forward fold, upward salute.
Swan Dive to forward fold, half-way lift, forward fold and step back with RIGHT leg (inhale), square hips (exhale), INHALE UP, EXHALE DOWN, INHALE PLANK, EXHALE CHATURANGA, INHALE UPDOG, EXHALE DOWNDOG, INHALE RIGHT LEG FORWARD to HIGH LUNGE, EXHALE square hips, INHALE up, Exhale down, INHALE left leg to top of mat and half-lift, Exhale forward fold, Inhale upward salute.
REPEATO with other leg.
REPEATO entire series with 4-BREATH hold at each Up of the High Lunge for RIGHT
then LEFT
REPEATO with 3-BREATH hold, 2-BREATH hold and 1-BREATH hold

On your six. Windshield wiper legs right and left. 5B. Left ankle on R knee and fold left, arms “T” 5B. Flapjack and repeato.

Grab both knees to chest and rock around a bit to massage lower back, then font to back until get enough momentum to roll up to toes.

Toe stretch: Place feet with toes on ground and push back to bring weight to bear on the toes as you either sit fully on your toes (i.e. Catcher) or keep some weight in your hands to soften the stretch. Take 10 breaths to relax into this pose, letting the tension go from your feet. Come back down to knees and hands and pick up toes and take a breath to flex them.
Plank, Sun Salute OYO 2X, meet in elbow plank.
Shift to Table top, then put padding under knees if needed facing windows for Gate Pose 10B right, 10B left.

Sun Salutation
Mountain down to Table Top.
Right Leg straight behind, then draw in to nose, back out/in 3X total.
Repeato Left for 3X total.
Right Leg out straight behind, then bend at knee 90degrees and draw circles 3 X forward, 3X backward. Back to Table Top, then Repeato Left Leg for 3X forward, 3X backward.
Back to Table Top. Push back to sitting on six for Firelog 10B right on left, then FLAPJACK 10B
Savasana and END

3rd F 11:45 Wednesdays @ LePeep, Arboretum
Donate to Speed for Need here and put a “3” in your donation, like $103
Booyah on Q next week. Come warmed up.

Music today was from Amazon Music album called Motown. Trying to get something more upbeat than flute and bells, but not as keyed up as . . . whatever. The description of the album is “Smooth Jazz Sax Instrumentals.” I thought it was fine. Comment below if you felt differently.
Hope the introduction of a new pose “The Gate” was helpful as we try to expand our repertoire. It was pretty uncomfortable for me, but not as much a Ninja stretch, so I hope we’ll see it again.
Solid take-out, Paper Jam. Thank you.


Trust God from the bottom of your heart; don’t try to figure out everything on your own. Listen for God’s voice in everything you do, everywhere you go; he’s the one who will keep you on track. Proverbs 3:6 Message Bible