3 PAX toughed through the mean streets of Lawson
1 almost didn’t make it….
An early protein bar before a run and a way faster pace than usual = potential Rudy pt.2
Deflated thought he saw Bear Grylls emerge from Mother Nature’s outhouse
…and still finish faster than me (why am I so slow?)
Overall a nice humid and foggy 5 Miles.
The Meathead/Anvil (Manvil?) combo is a good idea. Pax now have the option to do a bootcamp or swing bells. Voodoo invited YHC to join the KB crew. When he learned I had the Anvil Q he told me to lead the group over to the KBs. Great to have options, especially when the plan was relatively loose for bootcamp. Puddin rolled in at the very last moment. Disclaimer given. Off we go.
Thang
Mosey around some of the parking lots of Calvary, cutting through the thick gloom this morning. Circle up.
COP
SSH x 10 IC
IW x 10 IC
Peter Parker x 10 IC
Merkin x 10 IC
Mosey through campus to Avenue of Trees.
Down Avenue of Trees. Stop at each tree on right (10) for 5 reps of called exercise. Mosey back to thoroughfare and plank.
AYG up AOT. Mary: Flutter x 20/Hold 6 inches/Dolly x 15/Hold 6 inches
AYG back down AOT. Continue at mosey pace to Hotbox.
10 Step Up/10 Dip. Repeat until called by QIC. 5-6 reps.
Mosey up through campus toward Entrance 2. Stop at grassy knoll. Bear crawl to the other side. Continue mosey to Rock Pile. Grab lifting rock.
Civilian Cadence Rock Exercises to 10. Rock does not touch ground.
Curl/Tri Ext/Curl/Tri Ext/Curl/Tri Ext/Overhead Press/Overhead Press/Curl/Overhead Press/Tri Extenseion/Curl. Return rocks.
Mosey through campus. Lunge walk through grassy knoll plaza. Stop at parking lot light in a middle lot.
Triple Nickel
Run down the parking lot to the far light. 5 Burpees. Run back. 5 Jump Squat. 5 total reps.
Mosey back to launch. 4 MOM.
COT with Meathead
Moleskin
At least 50% of the pax had green on for a picture to post to Twitter with #RyleighStrong at the request of F3Louisville. Ryleigh is sick and Louisville pax are rallying around her.
3rd F3 post of 2020. 2nd Q. Enjoyed that workout today. Solid crew who put in some hard work.
Lorax and Brilleaux traded off being out front, mostly. Snuka had to be chased down a few times. Point Break continues to post and appears to be getting faster and stronger. That’s what we do. Clover was pushing on the sprints and demonstrating solid form, much like Tagalong. Margo’s beard soaked in some of the heavy gloom. Sanka grabbed a giant rock. He may traded with Lorax after a while. Puddin put in the work, as usual. Well done men.
Tagalong hadn’t posted Anvil in a while so he engaged site Q Lorax in a conversation regarding the rock incident a while back. He was curious as to what had occurred in the aftermath. Not much, really. We decided it would be a good idea to invite another group to join ours. And bring several metal bells that would be set in the parking lots, hopefully not to be run over. Continue to be mindful on this campus and all other AO’s. We are privileged to be allowed to workout at these places.
No Announcements
Alright Pax substitute Q engaged, due to scheduling I had the pleasure of leading the Pax in the gloom this morning around MRHS for this installment of Dromedary. Did i plan a Weinke yes will it rain, will it be used? Well nope, not after being called out by a certain Pax when I went to reach for it so here it goes.
WARM-UP:
The Thang:
All Pax pushed themselves hard today and enjoyed the first rain free day of the week. A special thanks to the ones that circled back today to pick up the 6.
Announcements:
Next week Gerber on Q at Dromedary
Nails took us out.
YHC pulled into the parking lot with plenty of time to spare, knowing it would be light crowd following the Natty Championship game last night. I knew at least Hopper would be there since I followed him in from Providence Rd. A few more showed up and suddenly 8 Pax was properly disclaimed, then we were off
The Thang:
Mosey down the drive then up to the track for a warm up lap, circling up at the one end of the track that isn’t soaking wet.
COP:
Ok, with the field soaked from the monsoon that passed in the evening, we set up for four corners, 12 reps of each exercise, Merkins, CCDs, Squats, and Lunges. Repeato for 4 total laps.
When all the fun was had, we headed up the hill in front of the gym for some circuit work. Three rounds of Incline Merkins x 10, Dips x 15, and Step ups x 20 (10 each leg). After which we grabbed some wall for a little People’s Chair, with Air Presses x 50.
With the People’s Chair wrapped up we stayed in a group, one Pax runs down the bill to track while the Pax does called exercises: Lunges, Squats, Merkins, CCDs,, etc. A check of Hopper’s watch and it was time to head back to the start point.
Mary:
Done.
Moleskin:
Announcements:
8 Pax braved the rain to head to the Club for a little exercise. The staff eagerly awaited their arrival and had a special guest Q on tap. In the eternal quest at Bushwood to innovate and bring the members the new experiences they demand, I introduced the first iteration of Q Automation EVER at F3. Her official project code name is AIQ (Artifically Intelligent Q) or Joyce. Why Joyce? That’s what the Club Manager wanted to call her. I asked for some naming ideas and One Star came up with Joyce. He mumbled something about a lunch lady he fantasized about and she was named. More on Joyce shortly.
As would be expected at Bushwood, One Star arranged for the rain to hold off so the members could get their rounds in. He is of course an excellent Club Manager. Two quick laps around the parking circle. Gave the DICCS. Quick warm up. A little squatting, calf stretching, imperial walking etc. The usual. Time to get the members off to the covered veranda for their exercise session.
Mosey to the covered veranda. Quick setup of the stereo equipment and a brief for the Pax on what was in store. This was the first introduction to the concept of Q Automation and Joyce. Let’s call this Q Automation 1.0. With the rain and the need to keep the members dry I wracked my brain last night about what to do. Tabata is an old favorite. I thought how great would it be if I could just hit a button and have the workout led by technology. I focused on the playlist and let AIQ (Artifically Intelligent Q) craft the workout. This is what Joyce came up with: All Workouts were 40 seconds of action and 20 seconds of rest. 3 Tabatas in total with 2-3 laps around the track between.
Repeat the above x2
Tabata 2 – Butt and Thigh
Tabata 3 – Upper Body
Repeat the above x2 I know many of the terms above are foreign to you. It was pointed out to me that in the next upgrade to AIQ, she needs to be coded to learn the F3 Lexicon. The Pax were all very appreciative of the soothing even sexy quality of her voice. It took only minutes before the Pax would only respond to Joyce and asked me to stop interrupting her. The next full iteration of Q Automation will likely also introduce the automated warm-up. Stay tuned for exciting developments.
All in all it wasn’t a bad morning weather-wise. We still managed to get some running in and a full-body workout.
Announcements
So if you didn’t know, recently Foundation hired me to work for him.
His first assignment? Keep the PAX dry…
Lap around the parking lot.
Let’s Mosey
Run from parking lot to the neighborhood on the same side and stop at the top of the cul-de-sac:
Let’s Mosey
Continue into the neighborhood to the fork and make a right – head to the middle intersection that cuts the neighborhood loop in half:
Mary while waiting for the 6…after about 2 miles already I must have forgotten it rained last night…
On your 6 for some big boys!
Everyone: Are you serious?
Me on the ground: UP – 1 – UP – 2…
*It was here that Foundation knew his new hire may be a little special*
Let’s Mosey
*Damascus catches up to me to let me know he takes back all the nice things he said before
Continue around the loop of the neighborhood and stop at the next cul-de-sac (this one looks much shorter so it seems like a nice little workout):
Doughboy with the 10 count
Let’s Mosey
Stop at the intersection for 10 Merkins. Continue to the next intersection 20 gas pumps.
Mosey to the flagpole and circle up:
Let’s Mosey
5 Merkins at each light to the end, mosey to COT and lets finish the web:
Time!
This was a fun one. I wanted to push even myself on this and clearly did staying toward the back of the pack. After trying to keep us from getting wet I figured let’s embrace it and have some fun (also, I ran out of exercises to keep us dry – to which Foundation said, “you couldn’t think of DRY-DOCK? It’s even in the name for you”…looking forward to my new role.
Everyone stayed together on this run-heavy workout and even though everyone kept circling for the 6 (great job guys) they never had to go too far. Everyone pushed, worked hard, and I appreciate you letting me Q today!
Thank you Damascus for taking us out!
Gremlin this weekend
Oh and new Watchtower Site Q….Me!
So the weather people were 100% positive it was going to rain this morning. Rain all night. Rain in the morning. Rain!!!
Well, the weather people were wrong. Either Sky Q decided to answer my prayers for no rain, or the weather people just don’t know how to call it. Either way, it only rained a drop or two this morning and all were thankful.
The shiny glowing box made an appearance and we pulled out the deck of Uno cards for some cards of pain that went like this:
Card 1-9 or 0 (10) equals your reps.
Colors determine the exercise:
Blue – Merkins
Green – Imperial Walkers
Yellow – Squats
Red – Lunges
+2 – Pax picks two exercise, for two reps
+4 – Four reps of all four exercises
Reverse – Repeato the last exercise
Wild – Change color
If you don’t have a matching number card or color then you have to draw from the deck, and its a five burpee penalty for all pax.
Overall I think this was a good workout. Hopefully you felt the same.
Always an honor to lead. Appreciate you posting in questionable weather.
DT out.
The rain fused my entire weinke today. A burpee mile, triple nickel along the hill at the first school entrance and Foundations infamous 4 corner suicide near the the stadium….all squashed do to rain and myself trying to appeal to the masses. You’re welcome! We still managed to get 2.5 in while remaining mostly dry.
Warmup:
Money to portico, you’re welcome Dasher…circle up!
Totally threw the pax off opening with a toe touch/back stretch. It felt great.
Right over left.. I ouch you’re toes and listen to that hamstring scream at you. Flap jack
Someone mentioned yoga…ok, I’m game.
Upward dog hold; transition to downward dog hold; then 5 merkins x 3
IW x 10 IC
LSS x10 IC
The Thang: Partner up
Combined 100 squats 200 merkins 300 speed skaters (you’re welcome shake)
P1 runs half lap P2 puts in the work. Flap jack
Burpee run x 2
P1 runs P2 does burpees until they get back. Flap jack
Inch worm run
P1 runs full lap ( it stopped raining) P2 does inch worm flap jack
Plank run
P1 runs P2 planks Flap jack
Jump lunge/bear crawl web.
1 jump lunge/4 bear crawls. This was a crowd pleaser. The pax crushed it.
Modified Ab web web
10 v-up / 4 AH’s 10/8 10/12 etc. this hurt!
Grab some wall.
Shoulder press/jam web 1/4 2/8
The last round on the jabs we went hard. Nice work guys.
Mosey back for COT.
The Molskine:
Great work today guys! All mumble chatter was at a low only because the best group was kicking a#% and taking names! Thanks for letting me lead, next time we run!
Announcements:
Mad Dog has promising interview this week. Keep him in your prayers.
Voodoo warned YHC that rain was in the forecast this morning. I didn’t believe it would be that bad but knew there was a large amount of covered space on campus, and if it rained, not many pax would show up. YHC was also fighting a stomach bug, and thought I would be recovered by morning. Unfortunately, I was wrong about everything.
At about 5:27 YHC directed all the cars from the bus lot to the cafeteria dock, which ended up being a solid group of 11 pax. As the bells were unloaded from the cars, some pax decided to seek the cover of the loading dock while others opted for more room in the rainy parking lot.
The thang;
Warm up: 10 SSH, 10 IW, 10 Windmill, 10 Arm circles forward, 10 Arm circles backward.
10 Double Romanian Single Leg DeadLifts
5 waiter carry holds(each arm) for 30 seconds each(led by Voodoo)
5X5 Double Kettlebell Cleans
5X5 Double Kettlebell squats.
1 Min of Elbow Plank
1 Min of V-Sit Hold
COT
Moleskine: The loading dock would be ideal for 5 or so pax, not 11.
Sometime during the Cleans and Squats, a cafeteria worker arrived for her shift to be surprised by 11 men lifting kettlebells. We originally though we were getting displaced but she was ok with us finishing the weinke when she learned we would leave in the next 15 minutes.
YHC was in charge of the music again and tried to do better keeping the rock n roll more PG rated than last week.
Voodoo did some recon after the workout and learned that there is more cover in the shopping center behind the school, which will serve as our rainy day spot moving forward.
Announcements: Go to Meathead(Wed at Calvary) and Olympus(Sat at Elizabeth Lane) to continue your progress in the strength program.
Next Monday is the MLK Holiday. Swole will stay open. Stay tuned to find out what time we’re getting together.
Adjusting on the fly is not my strong suit. Due to chance of Thunderstorms rolling in we had to make a change of venue at the last minute but I think it worked out ok. 6 brave souls joined me today for a rainy Monday.
Warm-up
Mosey around front drive to stadium parking lot for: plank up for 15 X Merkins IC, 10 X Mountain Climbers IC, Calf Stretch L & R, Upward Dog/Downward Dog & Done.
The Thang
4 Corners Elevator around entire parking lot:
1st lap 8 X Burpees X 4
2nd lap 12 X Jump Squat X 4
3rd lap 16 X Merkin X 4
4th lap 20 X Walking Lunges (10 each leg) X 4
5th lap 20 X LBC X 4
6th lap 16 X Reverse Plank Knee ups (8 each knee) X 4
7th lap 12 X Dry Docks X 4
8th lap 8 X Superman X 4
Mosey back to COT and do 4 Burpees at each light pole on the right side of sidewalk between Rudy’s Poop Palace and COT.
Time!
5 miles completed, a bunch of exercises to make us stronger and 900+ calories burned.
Always great to lead leaders. I hope everyone who posted today got what they were looking for in an ignition workout. Those 15 extra minutes can be brutal but somehow we made it through and we’re better for it. Way to push fellas!