Street Lights, Hills and Zen

Street Lights, Hills and Zen

Date: 2024-01-08 AO: backblasts Q: poptart PAX: Mr. Magoo, Snuka, spackles, O Tannenbaum, Smash, thunder_road, Limey FNGs: None COUNT: 8 After warmup, run first street with HRM and LBCs at lights, then lunges and shoulder taps down next road, then we found the hill. 5 times up and down, with V-Ups and merkins, then some squats, Mike Tyson’s and monkey humpers on the way back

Creativity isn’t always a good thing…

Date: 2024-01-08 AO: swole Q: flipper PAX: Emoji, voodoo, The Worm, ickey_shuffle, flipper FNGs: None COUNT: 5 WARMUP: SSH, IW, Swings, Prying Squat, Phelpsian Flails THE THANG: Grab your heavy bell and suitcase carry to the basketball court, switch hands as needed. Once there, 3 sets of 3-5-8 either supine rows or pull-up negatives. Plank for active recovery between sets Carry bells back to the parking lot.
For the other movements today, YHC thought he was being creative combining for a clean & park to squat then press… what it actually was was insanity. Either way the PAX gamely followed along and we did 3x of 3-5-8, scrapping the park after set 1, then moving clean & press then double front squat for the full count of each in sequence.
Offset waiter carries of 20-30-50 paces rounded us out
MARY: boat-canoe, flute bridge, elbow plank
ANNOUNCEMENTS: blood drive this Friday, Worm Qs a late start (0700) next Monday, Ickey on deck for the following
COT: YHC took us out

Blakeovery

Date: 2024-01-08 AO: run Q: frasier PAX: bunker, Dosey Doe, gumbo, hairball, jrr_tolkien, Kielbasa, Polly, tuck, turkey_leg FNGs: None COUNT: 10 WARMUP: THE THANG: we covered a little extra ground today all the way to Elon Park and back. No one was left and all had a good time. MARY: ANNOUNCEMENTS: COT:

38 The Maths Beatdown

Date: 2024-01-06 AO: olympus Q: Krzyzewski PAX: voodoo, MARTA, The Worm, Emoji, mighty_mite, Mountain Momma, ickey_shuffle FNGs: None COUNT: 8 Despite a windy and rainy backdrop, the pax descended upon the Hotbox to pursue all the glory the golden ratio could offer. YHC excitedly dug into the new spreadsheet like a kid on Christmas morning – this fervor was reflected in a hastened cadence for the first half of the workout, which effectively covered all of the day’s activities. Nevertheless, the pax persevered through some extra credit static holds, Mary-ish stuff, and a Voodoo complex EMOM for good measure. Good to reconnect with the broader group after what sounded like a small crew last Saturday. Also, great to see Ickey back out in the gloom. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x high-pulls (e/s), synovial circles, 5x one-handed swings (e/s) THE THANG: 1) Fibonacci A – Lawnmowers 3x/5x/8x for three sets (e/s) 2) Fib. B – Goblet squats 3x/5x/8x for three sets 3) Fib. C – Heavy swings 3x/5x/8x for three sets 4) Fib. D – Explosive merkins 3x/5x/8x for three sets 5) Static Holds – Suitcase hold: 20 sec L / rest / 20 sec R / rest / 30 sec L / rest / 30 sec R / rest / 50 sec L / rest / 50 sec R – Rack hold: 20 sec L / rest / 20 sec R / rest / 30 sec alternate halfway through / rest / 30 sec alternate halfway through / rest / 50 sec alternate halfway through 6) Voodoo EMOM (5 min) – Voodoo complex (1x e/s) MARY: 2x sets of: – 10x Louganis – 10x Anchored leg raises – 30 sec Glute or flute bridge (pax choice) ANNOUNCEMENTS: – Blood drive next Friday – see Slack for details from MARTA – Run for Courage 5k on 3/9/24 – see Slack for details from Madison COT: The men of The Rock joined us and YHC took us out

One is the loneliest number

Date: 2024-01-06 AO: davinci Q: Palmolive PAX: Palmolive FNGs: None COUNT: 1 It was a cold, rainy January day. And then I went back to bed.
WARMUP: Ran around the parking lot and chicken runner cars to get warm.
THE THANG: Burpees, merkins, and squats.
MARY: Not invited.
ANNOUNCEMENTS: Nope.
COT: Me.

Goaty McGoaterson

Date: 2024-01-05 AO: mountain-goat Q: retread PAX: beaver, Beefeater, fleetwood, gullah, Insomniac, kilowatt, Pele, retread, slim_fast, Spammer, Watchita FNGs: None COUNT: 11 WARMUP: 1 mile warmup followed by a bit of stretching. THE THANG: Four sets of intervals of 30/60/90 seconds with 2x recovery in between. ANNOUNCEMENTS: Blood drive, see Slack for details. COT: Fleetwood

The Four Quadrants of Preparedness

Date: 2024-01-05 AO: the-brave Q: midriff PAX: soft_pretzel, fire_hazard, kirby, Hippie, frasier, teddyf3, Franky, Gruden FNGs: None COUNT: 9 @WildTurkey inspired me yesterday at The Phoenix to incorporate Q Source truth nuggets into my Q’s. A four-mile route seemed like the perfect way to infuse the four quadrants of preparedness (F5 from the book): Get Right, Live Right, Lead Right and Leave Right.
THE THANG: Mosey towards Johnston road, stopping for a brief warmup (Fire Hazard correctly pointing out that warmups are not part of the Freed2Lead Manual).
Mosey to amphitheater parking lot, stopping for jumpsquats at each light along the way. Stop at the amp parking lot to GET RIGHT: To properly align himself the Q takes the Daily Red Pill (the DRP). This is his daily commitment to accelerate his fitness, fellowship and faith. Broadjump and lunge to other side of parking lot. Pose this question to pax: Am I acting as a leader both within F3 and within the organizations/groups of which I am a member?
Mosey to new connection point to the greenway. Stop under the bridge for some rock work and to LIVE RIGHT: To be purposeful the Q focuses on IMPACT. This is the forcible contact to strong effect that the Q will have on the other Members of his Groups if his personal alignment is proper. Lunge curls and squat press with rock. Finish with merkins on the rock. Post this question to pax: Am I consistently accelerating my preparedness in the mission essential aspects of my life?
Mosey to bridge crossing behind Pike’s, stopping for LBC’s for the six. Attack the hill up to Pikes. BBSU’s and plank to LEAD RIGHT: To practice Effective leadership, the properly aligned and purposeful Q continually hones the skills he needs to enable his Communities to be healthy, his Organizations to be Effective and his Teams to be dynamic. Question to pax: Am I freely giving away the things in my life that have value?
Mosey back to launch, stopping for lots of merkins on the way back. Plank for LEAVE RIGHT: To build a legacy, the aligned and purposeful Q exerts Disruptive leadership with IMPACT throughout his lifetime and beyond. Question to pax: Do I love the people I lead more than myself? Final mosey to launch. Stop for 5 burpees, and sprint to the starting line.
CoT: Prayers up for Dosey Doe’s wife, Hippie’s grandfather, Space Force shipping out for training in 10 days. Kirby challenged us to lead disruptively by pulling guys back out into the gloom. If we are leaders, we are called to disrupt the status quo of other sad clowns and survivors and invite them to join on the path to servant leadership.
“Preparedness is built upon Bricks, but its impetus and accelerant is love. When all else falls away, it is only love that will remain.”

Smorgasbord at DevilsTurn

Date: 2024-01-04 AO: the-devils-turn Q: flipper PAX: Astro (Kyle Kirchhoff), bunker, hairball, turkey_leg, retread, frasier, Dosey Doe, fletch, voodoo, flipper FNGs: None COUNT: 10 Assorted PAX ran assorted routes and distances including hills and a couple SPICEY track workouts.  Strava says Frasier and Dosey Doe laid down 5k PRs during their laps at SCMS… in the middle of 8+ mile runs. 🔥🔥🔥
Retread ran the called route along with hairball and TL, while Bunker lead a group into the hills of old course. Voodoo and YHC went to SCMS for a couple time trial segments.

Getting faster

Date: 2024-01-04 AO: sparta Q: Full House PAX: Keystone, Orange Whip, madison FNGs: None COUNT: 4 WARMUP: about a 1.5 mile run, then some dynamic stretching THE THANG: 5x400s, Whip kept running MARY: about a mile cooldown and some coffee. Whip and Keystone kept running ANNOUNCEMENTS: hit up Madison for details on the 5k race in march COT:

Keep it Going!

Date: 2024-01-04 AO: the-phoenix Q: wildturkey PAX: kirby, Rousey, Brexit, Roulette, Hawkeye, war_eagle, midriff, Hippie FNGs: None COUNT: 9
WARMUP: Side Straddle Hops Imperial Walkers Copperhead Squats Runner’s stretch ‘merican pushups THE THANG: Banquet Center 7,14 and 21 pushups, squats and sit-ups Sandbag Indian Run Suicides 7s w/ pullups abd step-ups MARY: Flutter Toe-tap crunch LBC Rosalita Pretzel crunch Sid the Kid Afflecks ANNOUNCEMENTS: Blood Drive Dam to Damn Bar Madison 5k COT: 🎯🙌🤘💪🤝🦃