DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
1-Mile Running Warmup
(stop every .10 miles for):
•SSH x 10 (IC)
•Imperial Walkers x 10 (IC)
•Plank Jacks x 10 (IC)
•Mtn Climbers x 10 (IC)
•Merkins x 10 (IC)
•Low Slow Squat x 10 (IC)
•LBC’s x 10 (IC)
•H2H x 10 (IC)
•Jump Tucks x 10 (Civ Count)
•Mary Catherines x 10 (Civ Count)
Mosey ~.25 mile
The Wise Guy w/ Coupon:
•Curls x 20 / Run .10 mile
•Tricep Ext x 20 / Run .10 mile
•Overhead Press x 20 / Run .10 mile
•Squat x 20 / Run .10 mile
•Bent Over Row x 20 / Run .10 mile
***Repeat, but drop reps to x 10 / Run .10 mile in between again
Run .25 mile, find a spot for: Merkin / LBC ladder
(start at 10/10, work down to 1/1)
Run .25 mile,
•(50) Squat Air Presses (Civ Count)
•(25) Air Donkey Kicks (Civ Count)
•1-minute Plank
Mary to finish up:
•Dolly x 20 (IC)
•Freddy Mercury x 20 (2=1)
•Gas Pumps x 20 (Civ Count)
•Flutter x 20 (2=1)
Extra Credit:
•American Hammer x 20 (IC)
•Hip Dips x 20 (10 each side)
•.25 mile run
•Coupon curls x 20
•Pistol LBCs right leg x 25
•Hold out both legs six inches for 10 seconds
•Pistol LBCs left leg x 25
Done!
Thanks for taking us out M (as she had been roped in for video duties this morning)
MOLESKIN:
This morning felt great.
Keep perspective in mind this week gents, you can do this.
DICCS given- reminder of social distancing as well as normal DICCS
Warm up
10- low slow squats
10- imperial walkers
upward dog- downward dog- calve stretch
10 SLOW merkins
The Thang
Slow mosey for .20 miles
20 pistol LBCS- rotating legs after 10
10 – long armed crunches
10- v- ups
20 sec star plank— Mosey .20 miles and rinse and repeat
slow mosey .15 miles for 1/2 of a therkin
1- big boy
4- merkins
4 American hammers
increase big boys by 1 and hammers by 4 each round- get to five rounds
Slow mosey .15 miles with 1/2 being backwards
20 pistol LBCS- rotating legs after 10
10 – long armed crunches
10- v- ups
5 master shredders- holding 3 second plank in between merkin- once finished hold a 10 second plank and then 20 second elbow plank
Slow Mosey .20 miles to finish second 1/2 of therkin
6 big boys
4 merkins
24 American hammers ( ugh– thanks for Chastain picking up last few rounds– chicken was hurting)
Mosey .15 1/2 backwards
20 pistol LBCS- rotating legs after 10
10 – long armed crunches
10- v- ups
5 master shredders- holding 3 second plank in between merkin- once finished hold a 10 second plank and then 20 second elbow plank…. Rinse repeat
Mosey .25 miles for
20- crunches
20- heels to heaven
20- flutters
Mosey .25 miles back to COT
Moleskin
I appreciate opportunity to lead this group this small controlled group during this crazy times of social distancing and the virus craziness. More importantly I appreciate the opportunity to do this at 6:30 verse 5:30 and right outside my door. lol….. this is spoiling me….. hahah. Our groups was kicking it hard and killing our abs when we looked up and saw TROJAN and his daughter running/creeping around 6:55-7:00ish or so they continued and waited for us at COT. Nice work to all and glad we hooked up with Trojan and his daughter at the end at a safe distance– Carley age 14 is named Pete since she is a twin — Pete and Repeat—- LOL Have a great day boys.
5 bros circled up virtually this morning over our fancy Zoom channel (thanks for setting it up, Horsehead!). 3 of us were in garages/driveways while Mighty Mite and Fallout decided to chance things by swinging their bells indoors. Blueberry (not sure what region he was from) joined for a bit, but said something about needing to be done by 6:00 and signed off before we started at 5:35 (after standard 5:00 grace period for virtual workouts).
The Thang:
Next, we did 4 rounds of waiter carries. Walk out for :30 on one arm, then switch arms and walk back for :30. We finished up with core work:
Announcements:
Mumblechatter:
8 men and 2 of YHC’s many 2.0’s Q’d a bootcamp in the zoom and proved again that virtual bootcamps are legit.
Thang
Here are the exercises that each PAX chose as we built the pyramid:
Zoomskin
Thanks to all for helping YHC Q this one. The format kept everyone engaged and provided a good mix of exercises and running (~2.5 miles total). We started w/ 9 PAX and at some point YHC’s 2.1 wandered into the garage and was conscripted into the workout. As we were running down the street she was overheard muttering to herself “But I was just looking for some tape…”.
It is clear to YHC that we need these virtual 1st F workouts/2nd F hang-outs/3rd F discussions in our daily lives as a source of light as we face the growing darkness around us. Please do everything you can to stay connected and bring others into the fold. We are better together.
This was the first virtual workout for Bagpipe and all of YHC’s 3rd time using Zoom. It wasn’t pretty but we got it done.
It all started when my M’s new Chromebook wouldn’t hold a WiFi signal in my garage. We were 3 minutes into the workout before YHC realized that the PAX couldn’t hear or see me. Uh oh. That’s when Kirby stepped in to calm the crowd and tell a few jokes while YHC did some technical troubleshooting. This involved (but was not limited to) logging back into the Zoom Room (is that what it’s called?) on YHC’s trusted iPhone. We’re all set now…..wait….YHC kept getting booted from the meeting because my iPhone was using the same weak WiFi signal (duh!). Stupid technology. Switching to iPhone data streaming solved all the problems and off we went and here’s what we did:
COP:
-SSH x 20 IC
-IW x 20 IC
-Hillbilly x 20 IC
-Windmill x 10 IC
-LSS x 20 IC
-Merkin x 10 IC
#1:
5 minute run OYO (of course it’s OYO because this is a virtual workout). I have no idea where everyone else went but I made it a good ways through my neighborhood and back.
#2:
5 one minute exercises:
1. Merkins
2. Heels to Heaven
3. X’s and O’s
4. Flutter
5. Plank
#3:
5 minute run OYO
#4:
5 one minute exercises:
1. Burpees
2. Dolly
3. Box Cutters
4. Chippy Cross
Hard stop at 0610 where Kirby took over for COT and landed the plane with the most awkward namarama on record.
Moleskin:
Overall, I think this was a success. Had it not been for the technical difficulties at the beginning, it would have gone much better. But it was great to see the PAX and get a good workout in. I have not woken up before 7 am in 3 weeks. There’s no substitute for the physical Gloom, but this will do just fine for now. We will adapt. We will move forward. F3 is NOT closed.
Tagalong was the first to greet YHC this morning in the Zoom Room. I got to watch him foam roll his back while admiring his clean garage.
Kirby and War Eagle posted “together” from a fancy shopping center and were so properly socially distanced that they had to log in on separate devices. I enjoyed the music that was playing in the background.
Cottonmouth joined us a few minutes late after having some log in problems; which Kirby was able to resolve. Cottonmouth jumped right in with 2 virtual feet and didn’t miss a beat. Cottonmouth, my apologies to you. Last night at about 10:30pm I was doing a dry run in the Zoom Room (which ultimately did no good 😂) when an Ed Hannon entered the meeting. I had just recently read about the phenomenon of Zoom Crashing so I got scared and logged out. I even Googled your name. Did you know you’re the COO of a major company in the Greater New York Area? Now I’ll never forget your hospital name. 👌
Mighty Mite gave YHC from tips from his Swole virtual Q on Monday. Much appreciated, Mighty! Especially the one about making sure another PAX is watching Slack to help others get logged into Zoom. That’s why Kirby did what he did. Cottonmouth thanks you as well.
Bucky was so excited that he couldn’t sleep last night. He was posting about the workout at 3:22am. Not sure but that may be why he needed to workout beside a 32 pack box of TP? 💩 He is well stocked. Seriously though, thanks for promoting this workout and showing up to put the work in!
Tuck is a beast. He met with every Site Q this past week to formulate the plan for these virtual workouts. Thanks for your leadership, my friend. I hope F3 rewards your efforts when it comes bonus time.
Brexit’s beard continues to grow during COVID. Rumor has it Brexit is stepping up on Thursday to Q a virtual workout. That’s awesome! Please let YHC know if you would like me to provide you with a list of things not to do. 😂 I am creating quite a long list…
Wild Turkey was so eager that he was logged in to the Zoom Room all night. When I logged in during my dry runs (after being stalked by Ed Hannon) I saw a pic of Wild Turkey and his M. I tried speaking to you a few times but there was no response. Y’all do make a good looking couple.
Wingman crushed it this morning and has been putting his skills to use lately on the interwebs to get all this virtual stuff set-up. #virtual-1st. Now that we have a new virtual workout calendar, that gives YHC even more opportunities to erroneously broadcast my dentist appointments and M’s travel schedule to the F3 Nation.
Soft Pretzel put in the work this am. And he also has a sweet minivan like YHC’s. Rock on and thanks for your leadership on the SOB board during these crazy times. #notwhatusignedupfor
Lessons Learned:
1. Don’t cadence count. Instead, do timed exercises or a set number of reps.
2. Do have a designated PAX watch out for problems, monitor Slack at the beginning, and help others get logged into Zoom. Get yourself a Kirby.
3. Don’t use a Chromebook with a weak WiFi signal in your garage.
4. An egg timer would have been helpful.
5. Do watch where you point your crotch during Dollys. You just might be on camera.
Thank you for the opportunity to lead. It is always a pleasure.
~Cooter2
I haven’t been posting back blasts for my daily solo workouts in order to stay near the top of a fictitious post count challenge (cough cough Gerber), but felt like a VQ needed a back blast. Wild Thing has been off and on F3 for almost 2 years. His last stint saw him going hot and heavy for two weeks before a slight torn calf muscle (initially believed to be a blown Achilles) at Commitment sidelined him (I was Qing that day, whoops!). He’s a guy that likes the comradere and workout style that F3 brings but hates the form policing and negativity. Which generally leads him back to working out at the YMCA having been burned out of F3 a couple times.
He reached out over the weekend about getting together for a workout. We met on Sunday for what I called mailbox hell. It ended up being close to 3.5 miles (would have been 2 miles in Lawson) and a burner having used the hill near my house. We both retreated to running on our own due to conference call conflicts on Monday. With two big back to back running days (and 4 miles on Saturday from Legalized Nuclear Hell), I was glad to see some weights when I met him at the club house (and Clorox wipes).
WARM UP
Mosey 1/4 mile and return to basketball courts where a speaker was awaiting us. He asked if I’ve ever done Roxanne. The look on my face apparently answered the question. I said “ok, what are we doing on Roxanne and what are we doing on red light”. His eyes got big. “Yall do something on red light too?!” Damn it. Stop giving him bad ideas……”No, no, no, we don’t”. Roxanne warm up with Merkins.
THE THANG
1/4 Mile Mosey returning to Basketball Courts.
Weighted Walking Lunge length of the court and back.
Bear Crawl length of court and crawl bear back (he originally called crab walk but Omaha’ed due to a lingering shoulder issue – hey, we have something in common!).
Using 30 lb dumbbell we did 30 curls each arm switching hands only to relieve the lactic acid burn out.
Alternating squat/clean/press for 30 total (15 each arm)
Short mosey to tables for 10 jump ups, 30 step ups, 15 each leg 1 legged step up, 50 dips, 15 derkins, 15 each leg step ups again, and 15 derkins.
1/4 mile mosey to hill near Wild Thing’s house. 3 Mailboxes. Mailbox 1 = 1 burpee. Mailbox 2 = 3 burpees. Mailbox 3 = 5 Burpees.
Mosey back to basketball courts for distance partner work. P1 runs suicides while P2 does curls up to a total of 200 100 (Used separate dumbbells).
Round 2. P1 Runs suicides while P2 does presses. 150 total.
50 calf Raises. 15 more 1 legged step ups. 15 more derkins.
Mosey back to basketball courts for ab work to close out remaining 3 minutes. 50 flutters. 20 heels to heaven. 50 LBC’s.
MOLESKIN
I greatly appreciated the low mileage. Watch said we did just shy of 2 miles, but still managed a 600 calorie burn (which is about average for me for a 45 min workout). Doug killed it today for his “VQ”. Kept us moving, had more planned than we could get to, and gave us a good sweat.
Everyone stay safe out there. Glad to see small groups forming while still staying at safe distances. The large groups scare me. I know they say we can do under 10, but more than 4 feels like we are crossing paths too many times….just my opinion.
I’m hoping Gerber doesn’t leave a cinderblock in my window after that opening sentence (all in good fun).
It’s Tuesday, the weather is good, and everyone could use a stroll on the greens to ease our minds and soothe our worries. Of course not everyone wants to drive all the way to Bushwood to get in a few holes, so why not bring Bushwood to the Crests?
Warmup:
The Thang:
Moleskin:
Managed to get all 9 holes in and everyone’s game looked pretty good. The 6:30am tee time is nice. Gonna be tough to go back to a 5:30am start once things are back to normal. One day at a time, though, boys.
YHC took us out #cradletograve
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warmup
20 x SSH
15 x Imp Walkers
10 x Merkins
15 x Plank Jacks
5 x Burpees
GRAB A CINDERBLOCK!!
Reverse Ladder
8 bicep curl + 8 front raise, then 7 curl +7 raises, down to 1+1 (don’t put down coupon)
“Stations”
1 minute per station as many reps as you can, run to top of Wynhurst hill between each exercise (goal should be to get at least 20-30 reps per set).
Exercises:
Triceps Press
Rows
Chest Press
Curls
Deadlift
Shoulder Press
Squats
Repeat exercises until time
Done!
Thanks for taking us out Nails
MOLESKIN:
This morning was a great mixup from some of the run heavy workouts. Had a few neighbors walk by and wonder why we were lifting cinderblocks in the streets
Keep perspective in mind this week gents, you can do this.
3 Pax joined together in a Zoom Meeting for the first virtual meeting of Swole.
The Thang:
10 Turkish Get Ups, 5 Each Side
Snatches: Start with weak hand; 5 snatches every 30 seconds for 2 minutes. Rest two minutes, switch hands, do the same thing. Repeato. Ends up being 80 total snatches.
Rack carries, 4 rounds for 60 seconds.
1 min elbow plank
1 min hollow hold
1 min glute bridge
Virtual COT
Moleskine: YHC’s first time Qing a virtual workout. It felt good to wake up before 7 for the first time in a few weeks. Looking forward to seeing everyone in the Zoom Room over the next few weeks.
Udder was a minute or two late so he had the pleasure of Voodoo and YHC coaching up his form on the last couple TGUs.
A few tips for pax making their first Virtual Q in the near future;
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
The Loveseat:
The Ottoman:
Extra Credit!
Done!
MOLESKIN:
This morning was a burner, no pun intended!
Great way to start off the week, thanks Bango.
Keep perspective in mind this week gents, you can do this.