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)
Announcements:
Gumby Q on deck: Arena is the substiQ for Stone Cold next week
Moleskin:
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.
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
Announcements:
Moleskin:
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.
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:
COP:
Seal Jack-15IC
Hillbilly-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:
Flutter-15IC
Bicycle-15IC
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
Announcements
Isabella Santos 5K – Register. Participate.
Susan G. Komen and Speed for Need – Register. Participate.
Anyone interested in getting together for volleyball, talk to Cocktail
Moleskin
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.
-SM
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.
Devo:
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
Savasana
Announcements – None
Moleskin
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
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
BY RICK WARREN — JULY 11, 2017
“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:
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.
Savasana/end.
Announcements:
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.
Moleskin:
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
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.
THE THANG:
Knees up and Windshield 5 – 6 times back and forth
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
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 MOUNTAIN POSE
Right ankle on left knee for 5 – 6 breaths
Left ankle on right knee for 5 – 6 breaths
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
Right foot out left foot to right knee for 5 -6 breaths
Flapjack for 5 – 6 breaths
Walk fingers RIGHT.
Walk fingers LEFT.
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:
COP
20-SSH
20-merkins
20-IW
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” =
Mary:
20IC-Flutterpress
20IC-LBC
20IC-Greatest American Hero
10OYO- Louganis
Announcements:
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: https://kineticheights.com/classes/41477?filter=search&searchstr=argonaut
Moleskin:
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
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.
Repeato
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
Announcements:
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.
Moleskin:
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.
There was a full house at the Peak this morning. So cool for YHC to come back after months away and see how well things are growing. Speaking of growth, we welcomed our newest FNG this morning . . . but more about that in a second, first, here’s what we did:
Disclaimer – Mosey around front of school to basketball court for COP:
SSH-15
Slow Merkins-15 (3 down/1up)
Hillbilly – 15
CDD – 15
LSS-15 (low slow squat)
8-count Man-maker – 10
On to the Main Thang: Mosey to playground equipment and find a pull-up or supine pull-up bar of choice
Up & hold 5 count then 5-count descent – Q hollering the counts
Various recovery things OYO (8-count man-makers, diamond merkins, wide-arm merkins).
Repeato 10X
Mosey to bus parking lot
Rock Hoppers, Merkins, Jump Squats
Set of 10 each, then 8/6/4/2
Plank or LBC recovery until all Pax done
Mosey to wall: People’s Chair with straight-arm raises in cadence: 60, 45, 30 secs
Mosey to top of parking lot behind church
Lunge-walk to mid-point then mosey rest of the way to the bottom
Backward lunge-walk back to mid-point then backward mosey to the top
Speed skate 15 OYO (R+L=1)
Calf raises – 15 IC
Circle up and on your 6 for some Mary:
Flutter – 15IC
Freddie Mercury – 15IC
Dolly – 15IC
Dead Bug – 15IC
Mosey to cars and circle up for Merkin wave (as much fun to watch as to do)
TIME!
Announcements:
Q-school Saturday in Union County at Sun Valley BoJangles at 6:30. Don’t ask. Just post.
Join Tuesday workouts Fortitude @ Men’s Shelter 5:45 on N.Tryon (Qs Slaughter/Pipeline)
Moleskin:
Welcome to Gas House! Newest member of the F3 Nation. Thanks to Tebow for EH’ing him.
I had fun leading this morning, guys, thanks for the opportunity. We had great weather and an appreciative audience for some novel ways to sweat, like the 8-count man-maker, dead bugs, and merkin wave. I haven’t been at the Peak since they eliminated that middle-of-the-track play set, so was grateful for the help in finding those other two play sets over on the side so everyone could find a bar to pull up.
If you haven’t Q’d, then you need to post at the BoJangles on Saturday for Q school.
Have a great day!
-Swiss Miss
It was nice to head out without getting rained on this morning. Even if it was only to walk to the scout hut.
Disclaimer given, we got started with some sleep . . . well, not exactly. Here’s what really went down:
Meditation/Reflection: shavasana and breathe
TABLE TOP: Cat/Cow -> Plank -> Down Dog (Walk the dog) -> Half-way Lift -> Forward Fold -> (i.e. Sun Salutations) once slowly with Q, then 2X OYO – follow breath, meet in Mountain
Mountain -> Plank -> lower through chaturanga to Up Dog and hold.
Sun Salutation, stopping in Mountain
Eagle Pose – on right leg, R arm over L. Hold 5 breaths. Flapjack and hold 5 breaths
Chair to sit and then savasana
Neck stretch: right hand under hip, left hand over head and gently pull head to left and hold 10 breaths. Flapjack with 10-breath hold.
Bit of Abs: Canoe/Boat
Up to Seated. Right leg straight, left leg bent with foot flat beside inner thigh. Twist left with elbow. Back straight, head last. Hold 5 breaths, try to get bit more stretch each exhale. Release with head first then back. Flapjack for 5-breath hold.
Lie down and grasp knees to chest. Rock side to side for a bit, the rock front to back getting bigger and bigger until come to feet and hands.
Plank. Once all in, Sun Salutation 2X OYO. Meet in Mountain.
Lower down through Chair to 6. Lie down. Start hip stretches with rope:
Alternating knee to chest 5 rounds of R/L. Start w/1 breath then +1 each round
Alternating straight leg up (with towel or strap). 2 rounds w/5 breaths per side. Feet @90 to legs and toes pulled in to shin. Press through both heels. GENTLE HAMSTRING STRETCH. Total 2X/side.
Straight leg to side: Return to your right side and take both strap ends in your right hand, extending your left arm along the floor. Exhale to lower your right leg to the right. Try to keep your left hip on the floor and your left kneecap pointing up. You should feel a stretch in your inner right thigh, but no lower-back strain. Inhale to lift your right leg back up; exhale to release it to the floor. Switch sides. 5 breaths. Total 2X/side.
Inhale to bring your right leg back to vertical. With the strap around the arch of your foot, bring both ends into your left hand. Place your right thumb into your right hip crease and draw your hip down slightly so that you maintain length and space in the lower back. Exhale to draw your leg left across your body. 5 breaths. Inhale to bring your leg back to vertical. Release the strap and switch legs. 5 breaths. Total 2X/side.
Dead Pigeon. 10 breaths. Switch sides and repeat. Total 1X/side
Lie down for shavasana (revisit meditation)
Announcements:
Q-school Saturday in UCo at Sun Valley BoJangles at 6:30
Richard Sheltra Memorial 10K, 5K & 1 Mile Fun Run on Saturday. Preblast here.
Sign up to Q Gumby here.
Moleskin:
Great to welcome two new site FNGs: Mad and Elrod. T-claps for coming to give Gumby a try – AND for bringing your own mat.
We never get enough time to stretch everything, but today YHC tried to hit most. Some arm/shoulder and neck stretching, which we don’t often do, plus some hip/hammie, which we usually do, but today we went after it in a different way.
Hope the stretching helped you loosen up all the tightness from workouts – and regular work.
High Tide has the Q next week, so you know it’ll be great. EH your neighbor or co-worker – plenty of space in the scout hut for more pax.