Author Archive Raven-WXW

Ultimate with 2.0s

I saw someone organized a game of Ultimate Frisbee a few weeks ago and I said to myself, self, Ultimate Frisbee  would be a great fit for The Appetizer or Clyent Dinner since both are frequented by 2.0s.

Luckily for me, C3PO needed a substitute Q. Unlikely for the 3? 2.0s who took a Frisbee to the face, ultimate Frisbee was the game plan.

No FNGs and about a dozen giddy 2.0s led to a very brief disclaimer (hey don’t sue me or F3) and a skipped warmup session.

Mosey to the back field  stopping at every light pole (6-7 in total) for 10 exercises of your own choice. Naturally the 2.0s beat the adults to the end and were ready to play.

I randomly split up the teams, little did I know Gerber and Duncan were semi professional Ultimate Frisbee players but that’s OK –  it’s for the kids right!?!?

After what seemed like 5 or 6 touchdowns, a few bloody lips, and all the 2.0s except for Bean swapping teams we finally settled down and the kids figured out it wasn’t an great idea to throw as hard as they can right into another’s face.

Times up. Mosey back to CoT with 10 of your own exercise at each light pole.

Strava said I ran 2.3 miles, not bad for 45 minutes and 14 x 10 reps of choose your own exercise.



Afternoon Delight 3-Some

YHC, LegalZoom, and Tanyatine showed up for a beautiful afternoon for a 30 minute 3some!

Standard DICCS, then quick mosey under the shade of a large oak tree to warmup.

  • 15 SSH
  • 15 forward arm circles
  • 15 reverse arm circles
  • Few leg stretches and we’re off

The Thang

Trying to stay in the shade we ran down the trail stopping at every sign to build on the previous station.

  • First Sign: 15x Shoulder Taps
  • Second Sign: 15x Shoulder Taps, 15 Bobby Hurleys
  • Third Sign: 15x Shoulder Taps, 15 Bobby Hurleys, 15 Merkins
  • Rock Pile: 15x Shoulder Taps, 15 Bobby Hurleys, 15 Merkins, 15 Burpees

Grab a rock from the pile, and complete 75x curls, 75, chest presses, 75 LSS holding the rock.  Between each set run back up the trail (that hill is sneaky tough) and back down to the rock pile.

Leave rocks where we found them, mosey back up the hill (short but again sneaky steep) to the clay brick pile under the deer stand.

  • 15 Alligator Plank Walks holding a brick in each hand
  • 15 Arm “Box Cutters” with a brick in each hand

Rinse Repeat above

4 minutes left, just enough time for some Mary.

15x Flutters

15x Bicycles

15x LBC

90 seconds of Big Boys


In the words of Fred Sanford – “You Big Dummy”  I forgot the family photo.  I accept whatever flogging and punishment is coming my way.  All in all, very good way to spend 30 minutes on the eve of a Holiday.

Total of 15 SSH, 30 Circle Arms, 60 shoulder taps, 45 Bobby Hurleys, 30 Merkins, 15 Burpees, 75 rock curls, 75 rock chest presses, 75 LSS with Rocks, 30 Alligator Planks, 30 Shoulder Box Cutters, and 4 minutes of abs.  Strava said I ran 1.1 miles and  burned373 calories.  In other words, 2 IPAs and a slice of pizza.


VQ Skyrockets in Flight

DICCS were given (Disclaimer, Cell phone, CPR, Safety)


Quick mosey down and around one of the large grassy areas and circle up.

  • 20x SSH
  • 20x Moroccan Night Club
  • 20x Merkins.  I was not planning to warm up with Merkins because I knew what was coming for the next 25 minutes, but I couldn’t remember what I had planned.  Oh. Imperial walkers.


The Thang

Mosey across the parking lot to the back side trail to the first sign.

  • 15x Twinkle Toes (Thanks Wrigley for the inspiration)

Mosey to next sign, and build on the previous.

  • 15x Twinkle Toes,
  • 10 Merkins

Mosey to next sign, build on previous with

  • 15x Twinkle Toes
  • 10 Merkins
  • 10 SSH

Mosey to rock pile, again build on previous with

  • 15x Twinkle Toes
  • 10 Merkins
  • 10 SSH
  • 10 Bobby Hurleys

Grab a rock, rifle carry about 3/4 to the flag pole to the top of the hill.

  • 20x curls,
  • 20 chest presses
  • 20x upright rows

Drop your rock, run to bottom of hill for

  • 10 x burpees

Run back up hill for:

  • 20x curls,
  • 20 chest presses,
  • 20x upright rows.

Asked the group to wait on the 6 before starting each round (AKA wait on YHC)

Rinse, Repeat 5x decreasing burpees by 2 each round (10,8,6,4,2)

Mosey down the hill a little more to the park benches.

2 rounds of

  • 20x dips
  • 20x step ups

Return rocks (without a rifle carry) and head back to COT.



Given this was my VQ I didn’t really know what I would remember what I would forget, or would I be able to figure it out on the fly if my plan went south.  Considered for .005 seconds to write my plan down on a wenkie and not go by memory, but what’s the fun in that? Cheatsheets are for fantasy football and IP subnetting anyway.

Couple PAX had the time mixed up as we changed the start time to noon this week.

Probably should have removed the only 2 NSFW songs on my “Move” playlist.  Of course they played in succession and at close to max volume on my 2.0s BT speaker. Next time, its back to country and rock like I should have in the first place.

Went over by a few minutes despite Bottlecaps friendly reminder to keep track of the time.

Thanks to everyone who came out for my VQ.  Nice to have it out of the way.