24 showed up with sleeves, hats, and even face masks (Tagalong, Mic Check), but about halfway through many layers were being peeled off – thankfully not quite stripped to the point of Taco Stand’s goal after he climbs Mount Kilimanjaro #HadMeUntilNaked.
Disclaimer given (not a pro, suggestions, modify, don’t sue)
The Thang:
-Limbered up/jogged through parking lots with butt kicks, knees, side, carioca, backward, etc.
-Circled for Mtn Climb, Merkin, Imperial Squat Walkers, and Trans Siberian Chestnut Roasters – HO!!!
-15 minute AMRAP course (front of Target to back over hill):
-Partner Up – 6 speed bumps…partner 1 does 10 Ab/Leg/Throws and 10 Plank/Derkins on bumps 1, 3, 5, then FlapJack on bumps 2, 4, 6. (Plank & Al Gore for the six.)
-Home Stretch – All You Got (in honor of Doc McStuffins) – 10 plank jacks half way, then 10 6-inches plank jacks at the end. (Doc loves to call those things, and I love/hate them)
-Brief Mary to close out
Moleskin:
Sorry YHC may have departed AO a minute early – frankly I get anxious anytime Frehley’s is there because he starts grouching about launching on time & ending on time so he can get back home for a pipe and Matlock reruns. Also, sorry also to disappoint with no “Ya” of Bulgarian Ball Busters…but hopefully distant cousin of Tran Siberian Chestnut Roasters “HO!” was okay for today. Just when anyone thought they were tough for showing up in the cold, Taco Stand sauntered in all lathered up, smiling, wearing a weight vest, after running from home. And LongHaul clearly was out after it, skating up the grass hill like Gretzky in the rink. How MorningAfter’s sweatshirt from 1991 hasn’t disintegrated by now is a miracle (as Wingman pointed out, he is so Visco Girl…but really Visco before Visco was a thing – like Neil Young was grunge before Grunge was a thing). Thanks Big Tuna for suggesting we move at the end from the street sweeper – staying put may have ended a great workout very poorly. Kotters to Olaf – haven’t seen it yet but I guess since Frozen II is out that means Olaf has to be back. Welcome back Dolphin, who is down in weight the equivalent of a full Fredo, and was clearly still ready to work when he called 10 burpees at the end for “cool down.”
Announcement:
But how much will other really change if they are not part of a group like this???
Always an honor to lead. Great work all.
Perfect morning conditions for F3. A pleasant 50 degrees greeted a big group – 21 Bagpipe & 18 Swift – most having been prepared for colder conditions. I ditched my hat when I got there, and wish I could have ditched the sleeves, to be more like Kirby #GunShow. VQ was really a “Pre-V-Q” for Circuit City, who started posting this Summer, and has become a regular. He did a great job…
THE THANG:
-Warmups (Circuit City) of SS Hop, Squat, Little Arm Circles, Merkin, Mtn Climbers.
-Lock Ness for 15 Derkins, 10 Jump ups (both wall stops & picnic tables) (Thanks for the suggestion Mighty Mite). Plank, including that awesome yoga stretch with leg forward, hand straight up…really stretches back/glutes) Learned that 2 weeks ago from Big Tuna.
-Wooded Path- 10 pullups, 10 Jump squats (both spots), meet at exit for Mary (thanks Wild Turkey).
-Partner up- 10 Plank Derkins, 10 Leg/Ab/Throws, all you got up the hill (then same at top)
-Bull Ring- 10 Merkins, 12 Monkey Hump, 10 Superman (do at each speed bump around Bull Ring…6?)
-Mosey toward base, with quick Mary Pit stop (thanks Long Haul). Mosey closer to base, then All You Got up final stretch.
-Mary (Circuit City, with one my Margo) Flutter, Dolly, Heals, American Hammer. DONE!
MOLESKIN:
Circuit City handled the Disclaimer, Warmup, and the Mary to finish off, all like a veteran. During the rest of the workout he was clearly taking mental notes and asking questions of others about planning a good Q. He will have a full “VQ” soon! Despite some recent extensive work travel he was eager to step up and start to lead. Thanks Cooter2 for coordinating the joint Q – Circuit City is a native Wisconsinite (Sheboygan, to be exact), like Heartbreaker (Madison) & YHC (Milwaukee). #GoBadgersPackersBucksBrewers. We covered a lot of ground today, and great job sticking together, including every Clydesdale! (Loogie, Patent, Commish, etc.) A lot of chatter about the “Supermans” – “gonna feel those tomorrow”. Although Loogie’s psychotherapist advised against them, most of us will do well to work the back more than we tend to. Simple, yet seems effective. Shout out to Market Timer, who held his Supermans with tremendous patience & grit!
Hope it was a good workout – great job Circuit City, and we look forward to you stepping up further! Thanks all!!
(Swift: Astro, Gumbo, Woodson, Soft Pretzel, Brexit, Taco Stand, Buckeye, Tiger Rag, One Niner, Hazmat, Flipper, JRR Tolkien, Tuck, Paper Jam, Fire Hazard, Haggis, Hair Ball, Wolverine)
ANNOUNCEMENTS:
-Holiday Party 11/22…last week to sign up!
-THIS SATURDAY- Vagabond!! Stonehenge is closed, DaVinci is open (McGee on Q)
-Kids outing this Saturday 3pm-activity & service…contact JRR Tolkien
Big numbers out after the long weekend (18 Bagpipe, 27 Swift), and all 2.0s now in school. Sweaty but great morning…
The THANG
Disclaimer given (quickly so Frehley’s wouldn’t grumble more than normal). Mosey into the parking lot darkness – butt kicks, high knees, side shuffle along the way.
Circled up for Mountain Climbers, Peter Parkers, Merkins, LBCs (more on that later), Imperial Squat Walkers, and Slovakian Nut Stretchers (more on some of those later too).
Partners: Mosey down to another lot. 10 Ab/Leg Throws & 10 Partner Plank Derkins (x3)
Pond, Partners again: Bear Crawl to top of hill, 10 Jump Squats, back down & around – partners go opposite directions – and then 10 Hand Slap Merkins upon convergence (x2 rounds, plus extra climbing of hill for “fast guys”). Plank & Mary.
Headed out to road toward Sara’s YMCA – “All you’ve got” to stop sign, followed by more Plank & Mary.
Down to wooded exercise path – head in and do 5-10 pull-ups then 5-10 Sister Mary Catherine’s, make way out to Lock Ness for Mary.
Head back toward home. Nice work.
MOLESKIN
Even as a former Bagpipe site-Q, and workout Q many many times, I still map out a Weinke the night before. Goal is always to try to really keep everyone together, and also keep moving – legs, arms/chest, etc. “Bootcamp” doesn’t have a specific definition but to me we should burn our lungs at some point, and also burn various muscle groups at other points. And weaving in “partners” is always a goal as well. I also write up and keep the Weinke on me for each Q, although I almost never need to look at it once it’s created & reviewed early before the workout.
Good effort out there by all. Some are coming back from injury & inactivity. Others are just getting going with F3, and other veterans keep posting & pushing. Cooter on the bike is such a positive presence, and continues to inspire (unknowingly). Strawberry & Heartbreaker actually at the same workout again, both sweating hard. Great that Heartbreaker is back as a regular after a long IR – missed you bro! Toward the end of the workout Strawberry reminded me “only 4 minutes to go” – come on man, trust me!! 🙂 #NotFirstRodeo. Snuka defies age, and flies around like his namesake Jimmy Superfly Snuka. We can now set our watches by Swine Flu – what a transformation that keeps going. And talk about setting watches to a newer Pax, how about Circuit City, another Wisconsin born/bred F3 Brotha – keep posting, you’ll be on Q sooner than you know! Kirby- hope you are okay man (when we were circled up for Mountain Climbers Kirby quickly was flipped on his back, either hurt, tight, or confused. He recovered nicely!) Kelly, awesome to see you and just keep posting. You are an effort Beast & will progress like crazy. Happy 1 week anniversary – you’ll be on Q before you know it! Frehley’s- seems like your shoulder is a little better, great to see, and hope you & family are okay. Market Timer, great to see you & nice push up that hill. War Eagle thanks for looking out for others, like you always do, and yes my “Imperial Squat Walkers” were more like “Hillbilly Squats”. Cobbler, you snuck in just in time and worked hard as always – nice. Awesome to have Brisket & Morning After back with Bagpipe, where they belong (after a brief “running phase” 🙂 )Mic Check always helps set the pace & pushes himself too, helping everyone stretch. Mighty Mite was the only guy who actually knew the pond I was looking for was right next to us – all these years of Bagpipe/etc and that pond is always a bit of a hidden mystery! Wingman it was great to partner with you – you do so much behind the scenes for SOB, are always watching the bigger picture, and I/we look forward to getting more insight from you on how we can make SOB even better going forward.
Great to see 45 SOBs out there this morning (18 Bagpipe, 27 Swift) all coming off of the long weekend. Many grumbled about sub-optimal consumption over the holiday, and were eager to get back after it today. Many also posted the massive Union County convergence/launch, all feeling the energy from being part of something “bigger”, and perhaps being reminded of the power of engaged, excited Pax. Maybe a good point in time to make sure not to take SOB for granted – good solid numbers on a consistent basis, but perhaps an opportunity to “step up” as an F3 brother to current & new Pax.
ANNOUNCEMENTS
“Hope Challenge” (Paper Jam)- please do share stories with each other of hope, redemption, progress, etc- never know who needed to hear it.
Holiday party is November 22 (NOT the 15th 🙂 )
Q’s needed for Brave (One Niner) & Bagpipe (Cooter2)
Thanks Bratwurst for COT takeout
SWIFT – 27 (if needed)
Haggis, Bunker, One Niner, Fire Hazard, Prohibition, Mario, Tuck, Paper Jam, Rock Thrill, Frasier, Gruden, Fletch, Tiger Rag, Doe-See-Doe, Thin Mint, Wolverine, Polly, Gold Digger, Brexit, Bratwurst, Madame T, Atlas, Woodson, Gumbo, Meatloaf, Wild Turkey, Bas Boot
“Foreshadowing” has more definitions that I previously thought – thanks Cul de Sac (and nice work today). We did what YHC originally planned as a station/circuit, but then turned into a full workout. Even having Q’d dozens of times, it’s always incredible how fast 45 goes in the land of Bagpipe. Spanx was back after a hiatus, but clearly not a hiatus from fitness (he torched the field and encouraged others along the way…get that man on Q!!). Love having Big Tuna back in the mix. And Loogie continues to progress with his shoulder, giving him the confidence to expand his exercises (such as stealing Cooter’s bike). Speaking of Cooter, what an inspiration – so awesome having you out there bro, and bring that bike as long as you need. Kirby gritting through more “hurt vs injured” issues is always positive – good luck with that interview, and thanks for the takeout! Jazz Hands doesn’t say a word but really works & moves. Market Timer is the fastest back-pedal in SOB…ever notice that? War Eagle works out hard, and is always looking out for others, both during and after the workout – a Leader. Brexit showed up as an FNG at DaVinci a couple months ago and I’m sure has not missed a post since – love it.
Perhaps my favorite part of the workout was when, early on, I instructed any “fast guys” to do an extra lap around Loch Ness while we collected the Pax. And I look and who do I see coming around the bend as one of the “fast guys”?…Chipotle and almost everyone in the Pax!! One only guys that were not “fast guys” are those coming back from serious health/injury situation. #Mindset
Always an honor to Q. Today reminds my how important Bagpipe is. It’s there for many who are making their way back to peak form, and is also as tough a workout as any of us make it.
Announcements: Multiple service/volunteer opportunities on Slack. Tolkien is giving away huge shirts. Possible HH on Thursday.
17 Pax showed for a Ground Hog’s Day workout. Runners Bunker, Enron, and one more mystery Pax totaled 20 at the DaVinci site.
The Thang: Ran around limbering up making our way behind Best Buy, settling next to BOA (Imp Walk, Squat Walk, Peter Park, Merk, etc…and “Birthday Ball Busters” – YA). Behind pond, through woods, out neighborhood- at 2 benches stopped for lots of burbees, LBCs, Step Ups, and Dips). At end of road partners for Derkins & Ab Throws. All you’ve got to next turn, and did some Mary. Headed to roundabout-like intersection (to me signifying a vinyl 45 RPM record, the “coolest” use of the #45) for partner circuits (“around the turntable”) including Hand Slap Merkins and Bobby Hurley’s. Out to and across Rea, pitstop at gas station, headed behind Target for stops at each for “good” Broad Jump and Diamond Merkins. Then a race “Catch Me If You Can” – losers do extra Burpees. Mosey to stairs for Pull Ups on low bars and across stairs. Mosey to playground for real Pull Ups & Dips. Mosey to base for Mary, and finished with 5 Burbees & Al Gore.
Moleskin: Goal of workout today was to go a new direction (actually revisit a forgotten one) – fun and challenging to shake it up. it was a little retro, like a vinyl 45. The “Fast Guy/Slow Guy” race was proof of the difference between “All You Got” and “I’M BEING HUNTED DOWN All You Got!!”. Kirby is pushing himself and it’s really showing, greatly aided by mid evil torture device for his legs. Mighty Mite survived his “Dry-uary”, showed up looking and sounding rough, but did great (after another phenomenal Friday Marketing Blitz), Fredo is a stablizing force and friend (and bearer of phenomenal cookie cake!), Taco Stand & Fiji have quickly become regulars and will lead/Q soon (as has Gilbert is scheduled for V-Q soon), Mary Kay’s grouchiness is so heartwarming as he pushes himself. Patent Pending is melting away pounds as he gets back at it – awesome. Mic Check & Ocho Cinco are fast, strong, and always at the front, but it’s a mistake to just call that natural – ability helps, but it’s not by accident since they they really push themselves. Marlin never says a word but just goes all-in. Twinkle Toes is a Cotter who brings a brightness & positive vibe, and we want back more often. Chopper too- what a transformation over 2 years (2/1 was 2nd anniversary for he and Fredo…what a draft class!!). One-Star has turned into one of the emotional leaders of Union & SOB-land (and thanks for the great COT takeout). Escobar must have made a New Year’s Resolution to show up early instead of at 6:31 – and Coffeeteria banter that often centers around him, for good reason. And we can’t forget Soft Pretzel, who had a little extra gas in the tank, thus the pit-stop at Circle K (I’ve been there).
On the drive home Ocho Cinco & Gilbert and YHC all remarked (as we often do) about the awesome guys at DaVinci. Today was my 45th birthday, and truly honor to Q. I commented that “there was no place I’d rather be” & meant it – the Pax is filled with personal friends, neighbors & work colleagues, but F3 workouts create extra connection & bond. Also, our ability to work out like this is not to be taken for granted – so many just can’t or won’t. As I notch another birthday year I guess I notch another level of appreciation for what we do and have. Thanks all!
Announcements: Joe Davis reminder