Cowbell, Feb 25,2021
QIC: Blue Screen
PAX: Popeye, Swift, Gerber, Dasher, Transporter, Ice9, Zinfandel, Bayo, Deadwood, MadDog
(Warm up)
(All sets are 20 total/10 each side)
** SET ONE/TWO **
** SET THREE/FOUR **
** SET FIVE/SIX**
**** SET SEVEN/EIGHT *****
A man should not judge another man solely by the size if his kettlebell. BlueScreen recommended in pre-workout posts about bringing lighter kettlebells along with usual size ones. BS then showed up with a tiny “testicle size” kettlebell according to Dasher. Excuse was this is not Blue’s weight day but his cardio/flexibility day…or maybe he’s just really a pussy and afraid to use “man-sized” kettlebells like Ice9’s massive 45 pounder? . Side effect of that is Ice sounds like he’s taking a crap every time he pushes even when he’s on the first two reps of a set…
Transporter was on the DL so he did not run between KB sets. Smart man.
Popeye came on with a last minute surprise sprint to challenge Dasher with NFL lineman 4.9 or so speed. Impressive the big guy can motor like that!
Mad Dog helped keep BS in check in tracking his sets, but was then seen later multiple times slacking in the background…
Workout did some balance focus with both one-leg shoulder press, and one-led deadlifts. Honestly, we ALL struggled with balance. Maybe we should do more of this in future workouts during say a cooldown period?
Rock on….
9 Pax showed up for some speed work!
Warmup time:
Moasie for about a mile, stretch
The Thang:
5 Laps of the following
100m 10K pace
100m 5K pace
100m 10K pace
100m 5K pace
Run 5k-10K pace to every light (CMS parking lot near football field) then jog back run past to the next light and mosaie back, approx 13 lights up hill
Moleskin:
Great job everyone pushing themselves once again,
Shoutout once again to Popeye for coming out to Express once again! Your killing it keep up the great work.
Hurry needs to learn life is not just a hurry, P.S here is the definition of a mosaie “run at a steady gentle pace, especially on a regular basis as a form of physical exercise.” please study it!
Welcome Polly to Express !
Great job to all the other Pax
Announcement:
Rooster coming up on March 13
16 Pax showed up for my VQ at Chiseled today. After very little prodding I was able to get a few Pax to attend that do not normally attend Chiseled so that was great…appreciate the support
Warm Up
Mosey up to the entrance on Cuthbertson Rd then back to COT, doing butt kickers the last 1/4.
Then some quick warm up exercises in cadence:
The Thang
Walked over to Mt. Chiseled with our coupon (rifle carry), partnered up with someone with different abilities and performed the following with a run around Mt Chiseled as the timer:
Walk back to COT with coupon (rifle carry) to finish with a few more exercises:
Moleskin
No Vups or Blockees which didn’t go well with Doughboy. Not a hard workout, easy to understand but it’s what we all put into it. None of us get up to work out at 5:30am to dog it and that was clear today. 069 enjoyed it so much he was still doing curls after everyone left 5 stones. Also thanks to Golden Plates for the music.
Announcements
About 30 reps into the burpee hill repeats, Rousey posed the question to his partner “Am I supposed to be counting?!?” and I nearly lost it in laughter. With sore legs and shoulders from leading the charge at Bagpipe, it only made sense to do more leg and upper body work. Here’s how it went down:
TIME!
Chatter of Mumble
Announcements
Until next time
Took the 11 Pax that made the intentional choice to post at Dromedary today on a field trip to Rosecliff. Warned everyone the night before in GroupMe but they still showed up and groaned when I confirmed we would be doing a little bit of running. It wasn’t “that bad” as we just reached 3 miles. According to my Strava that’s 26:30 total running time and 18:30 of exercise. None of the exercises we did were particularly difficult but we did get in some reps.
Warmorama:
Mosey through the parking lot from COT and see Das Boot rolling in a minute or so late. We circle back about halfway through the lot and do 15 X SSH to let Das Boot catch up. Continue our mosey around the front of campus and stop at the globe for some IW X 15, Stretching and then end it with Moroccan Nightclubs. Take a moment to explain what we’ll be doing so as not to upset the residents of Rosecliff and we mosey to the culdesac for…
Thang:
Paula Abdul using the street lights. We did 15 X Merkin on the 2 up and did 15 X squats on the 1 back.
Arrived at the last light and started doing 15 X BBSU at each street light on the way back and then audibled to 10 after I checked my watch for time thinking we wouldn’t make it back.
Took the long mosey back to COT stopping at the street lights in front of campus for 1 X Burpee and made back to COT for 3 minutes of Mary.
Shake called 50 Heels to Heaven (Lesson Learned), Posse called out LBC’s for a reasonable amount (25). Shop Dog with 10 X Superman’s and then time was called.
Done!
Announcements:
Das Boot demonstrated the Pecker Pounder, J. Lo and the A-Rod for us so we would all know what it was. The A-rod is a combination of J. Lo and Pecker Pounder for those who weren’t there or didn’t know already. If you still don’t know then ask Das Boot to demonstrate and he will happily oblige, I’m sure.
Q School on Saturday, March 6th. You need to go.
Rooster – Saturday, March 13th. Sign up in the GroupMe calendar Teams of 5 for a rotating marathon relay. Each participant runs 6 miles total but only run 1 mile at a time until the last mile which is together as a group.
YHC took us out with prayer.
18 PAX saw the forecast of mid- to high-60s today and headed out early to start their day at Bushwood Country Club. The only problem was that it was still 32 degrees at 0530.
WARM-UP
Mosey to the larger parking lot…
THE THANG
Mosey to the playground and pair up. One partner does one exercise while the other runs a lap on the track. Partner does the exercise. Move on to next exercise.
Repeato twice for a total of 18 holes between the team
Leave the playground and grab a lifting rock for the Spelling Bee!
Hurry back to COT for AROD x 9 IC (J-Lo + the beloved Pickle Pounder)
MOLESKINE
Much like many of YHC’s rounds of golf, today’s turn at Bushwood got off to an auspicious start. YHC learned the Motivator from a Long Island vWorkout in the Zoom a few weeks back and it’s still taking some time to break in. Q needs more practice, so it should be on the weinke for the next one. It’s a little tricky, but the PAX had fun with it and there were some solid imitations of Kriss Kross and “Jump Around!” Not sure Firethorne or other local clubs allow that kind of frivolity. The Motivator lasts a good minute and some wondered if it had lasted about 42 and, frankly, it feels like it does at times. The calf stretch was a little longer than planned afterwards.
On to the round… did you know that mulch can freeze and ice over? We learned that it can today. Swerkins on icy ground can be tricky. Also, the track at Bushwood is dark. And puddles seem to grow, expanding and getting deeper after each lap.
But what everyone raves about… the Spelling Bee! The idea derived from yet another butchered Slackblast on Monday where someone in SOB couldn’t figure out what Tonyateen Tanyteam Tinyteen TeeTime TT’s name was or how it was spelled. Why not go to the source? The guy who has to answer to it. The goal was to see how he spells it. After about 2 PAX it became evident that spelling at 0600 was going to be a chore more than we could handle. Big Ben was nice enough early on to go with “BB” and Taco Stand followed suit with “Taco.” J-Woww didn’t bother with the dash, and then Swift got creative with a lowercase “i with the dot.” Then the trouble began. Smugglr Smuggler skipped the “e” and then told the PAX to erase the “r” and make it “er.” FNG stepped in without missing a beat to call “FNG” even though his hospital name is shorter and The Juice went all in to include “The.” And then the moment YHC was waiting for:
“T-A-N-Y-N- oh, wait! no ‘N’ A-T-I-N-E”
Presumably, it’s Tanyatine, but even he has trouble with it.
We made it through all 12 guys just in time to return the rocks (thankfully, Sledge-o-matic was with the MASH crew today) and mosey back to COT for the AROD — the PAX love the burn of the Pickle Pounder to finish the workout.
Props to Fiji for bringing out the FNG. He’s from SoCal and was happy to hear that there’s already a Trojan in the area so he wasn’t going to get that name. There was debate around Ken Doll and Waterboy and YHC has continued with that struggle throughout the day. Big Ben noted that he lives off the 11th hole at Firethorne and there’s always a cooler out back for guys to pick up a mid-round adult beverage and the sound of the story is a good one, so we welcome Waterboy.
6 PAX did MASH but when we came around from the other side of the school, they were all just lying on the ground stretching, so there is zero indication that they used cinderblocks and bricks for anything other than decoration. Maybe there will be a BB from the group?
Asked to substi-Q yesterday as the planned Q needed some R&R, rather than trying to shoulder the burden on my own (not that it is much of a burden) I went the other way and asked for help. Enlisting my 2.0s and neighbor Dwight I asked each to cover just 5 or 10 minutes. Reluctantly, some more than others, they accepted the task. All had attended Q school, but now we’ll see if they were paying attention. I won’t call this their VQ (no such thing as a triple VQ right!), but it did give them a little taste, I hope preparing them for the full entree. #swidt
DISCC
SSH x20, then jumped right into the theme of the evening, sharing the load. Inspired by the Wolf lead beatdown on a recent rainy Saturday (feels like 27 degrees), I explain that I’d start off counting 1-2-3, Pax “1”, 1-2-3, Pax “2”, then move to the next person (Fusebox) who’ll count 1-2-3, Pax “3”, 1-2-3, Pax “4”, and we continue to the next person, up to “10”. We did SSH, LSS, IW, Merkin & MC. Despite so many young kids and FNGs, it went impressively well (at least compared to the seasoned PAX on that Saturday morning).
I turn over the lead to Johnny5 who takes us to the rock pile. Adults grab a partner and a rock, kids grab a partner. One partner does burpees (adults use their rock) while the other partner runs down the road to the first cone, then back. This continues until each pair does 50 burpees. Rock’s team won for the kids (not that surprising, he’s growing into his name). Overall it was pretty awful and we’re better for it, thank you Johnny5.
Dwight, lead us to the basketball court. Everyone claim a space and we get into position for a Dwight lead ab attack. Dwight’s been a regular at the Appetizer & DaVinci for a few months now, and apparently he wants a washboard by summer. He impressively lead a lot more reps than many of us wanted to do. I think it was BigBoys, H2H, LBC, Merkin, Freddie Mercury.
Next up YHC. Everyone into a groups of 3, and do a circuit of P1: run a lap, P2: squat to pull-up, P3: grab sides of swing, and lean back and use arms to pull yourself up in rowing motion. Two rounds of that, and it got pretty messy with the various teams. Well at least the younger kids had fun in the playground.
Finally T1000 took over and we continued in groups of three, P1: run lap, P2: bear crawl, P3: ab exercise OYO. This is when it really got messy with PAX bear crawling in all directions, and a hodgepodge of ab work being done. Those who were hungry for more pushed themselves and most of the kids were just having fun.
We were running low on time so I called everyone in for 30 seconds of side planking. We finished the 30, which was probably 40 thanks to Twinkle Toes really slow counting (at least it felt that way), and oh the mumblechatter when I said now to the other side. Who wants to do side planks with just one side?! Hate me if you wish, I apologize for nothing.
About 5 minutes left we’re off to COT for the final minutes of Mary, Peter Parker and more. We circle up, and finish the way we started. I called out Tumbleweed to carry the cadence and she shouted it out with ease and continues on to her 1.0 Trickle. We got in some Peter Parkers, Big Boys, Flutters, and a couple others before we wrapped up with about 30 seconds of more planking and finished with Have A Nice Day (modify as needed).
To be honest it was a fairly sloppy Q, as you might expect with so much VQ-ing. And it wasn’t as fun as many earlier workouts (Fusebox set the bar high 2 weeks ago). But I was happy to see how well the kids handled the pressure of calling the cadence when it was their turn. We got in some reps, and knocked out some burpees and bear crawls and pushed ourselves just a little with some 2.0s taking it all in. As usual it was good to see the regulars keeping at it, and the new faces seeing what the Appetizer has to offer (this was just a sample). Come back in future weeks and you’ll see we have quite the variety – not to mention some Clyent Dinner style 2nd Fs on the horizon.
– Book collecting (any book, for young or old) for Tumbleweed’s book collection. Can bring to the Appetizer, or anywhere you see Trickle (Tumbleweed’s dad)
– Welcome Home Kits, plan to donate financially or with variety of household basics to build a kit given to the recently homeless settling into a new home. More details to come, but the target is for each AO to fill at least one kit (total value roughly $300)
– Welcome FNGs: Overdraft (brought by Magi), Girltano (2.0), Tangled (2.0), Fancy Nancy (2.0) and Black Beauty (2.0)
– As stated by my eloquent Co-Q High Hat, it’s great to see so many PAX taking their kids out enjoying this time together and taking advantage of the opportunity offered at this AO and also at Clyent Dinner. It lifts our spirts and is a great way to end a day that might not have been so great until coming to an F3 workout with your brothers and their 2.0s.
2 cinder blocks and 7 PAX emerged from the fartsack to begin at 0530 sharp to kick off another day in Bagpipe Paradise. Two latecomers arrived on the scene and emphasized their readiness to begin, despite being late (Frehley’s and Kirby). Match up with someone in similar gait/strength/tenacity for rock-paper-scissors. Split up into two teams, winners on one, losers on the other. Brief disclaimer before we’re off. Two rules for the remainder of the workout:
Warmup
Main Event: Capture the Flag Cone
Mosey back to launch, al gore after Einstein’s and lunge walk back to my car, where the cinder blocks were returned, despite overwhelming desire among pax to shatter my windows in response to the workout
T-claps/Truth Nuggets