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.
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.
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:
TIME! @ 12minute mark
Circuit B:
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:
Circuit D:
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.
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).
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:
TIME! @ 12minute mark
Circuit B:
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:
TIME! @ 12minute mark
Circuit D:
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.
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
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!
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.
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:
Chair & Tree series:
Standing Balance flow:
Vigorous flow:
Lunge series:
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!
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.]
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