Author: Orange Crush

  • Yowza…it’s Muggy

    10 All-stars showed up at Twin Team for a 10-20-20-20 themed work out. The conditions were hot and muggy, but the PAK had their game faces on. The call went out and we mozey’d over to the parking lot for the warmup.

    Before the official warm up could begin, the Pak held Al Gore as we waited for Gumbo who made an emergency drop the kids off at the pool stop. Al Gore complete / Gumbo back with the Pak – the warm up began with a mix of Lunge in Place, Side Straddle Hops, Don Quixote’s, Helicopters, LBC’s and Merkin’s. No one noticed, but the Q nailed the cadence this morning. Nailed it! Some may recall the horror that was his cadence on the VQ. It was probably the threat of a Nancy Lopez cadence that put the pieces in place. After the warm up, we mozey’d to the field.

    The workout 10 – 20 – 20 – 20. 1 Repetition is a 10 second sprint, 20 second recover back to base, then 20 Merkins and 20 LBC’s on your own. Repeat 5 times. The Q calls out recover at the end of the sprint.

    After the first set of 5, the PAK took a mozey around the track before the 2nd set. 2nd set – 10 second sprint, 20 second recover, 20 Absolutions. Repeat 5 times.

    About 5 reps into the first set of Absolutions, the Q and PAK realized that those really suck and the Q called an audible to 10. All will agree that this was a wise move.

    After the second set of 5, a 1/2 lap mozey to the other end of the field for bearpees (bear crawl 4 paces, finish with a burpee). We did this from 18 yard line to 18 yard line. This concluded our time on the field.

    The Pak then mozey’d back to the flag for a quick ring of fire with your favorite 20 count ab exercise, switching to 10 count 1/2 through because we ran out of time. During the ring-o-fire, the Q unintentionally insulted himself by making a joke about his little Amazon package. Dang it! That was a good laugh to end a tough workout.

    Announcements:

    • Memorial Day Convergence – Monday 700am – meet at Tredegar parking lot
    • Puppy Pile 0700 (right after Dogpile) on 6/1
    • Summer tour starts up this weekend.

    Great workout men. Thank you for joining me. Have a great weekend!

    Orange Crush

  • Hold It, No Bouncy House???

    Orange Crush decided to end his free loading days and contribute to F3 with his VQ. In support, a worthy PAK showed up at Twin Team this morning with a twinkle in their eye and hope in their heart. To build excitement for his VQ, promises of a bouncy house were thrown out earlier in the week…sadly…it did not materialize. OC could not get the legal waivers required. Wilson told me he was so excited he could barely sleep last night. Sorry buddy.

    After a brief mozey…warm ups began and consisted of:
    • SSH
    • DQ
    • Helicopters
    • Merkins
    • LBC’s

    The Q’s questionable cadence sent out distress calls for Nancy Lopez as some thought I would have been better served with a “F*** it…SSH” cadence but the PAK overcome this obstacle and the muscles were ready for HOLD IT.

    HOLD IT

    As a group, complete each exercise 5 times, holding each exercise for 25 seconds, resting 5 – 10 second between reps. In between each set, run ½ a lap. Exercises were –
    • Frozen Elbow Dips (Hold at 90 degree angle)
    • Frozen V-Sits
    • Plank (Lifting Right and Left Leg)
    • Frozen LBC’s (Hold at the top)
    • Frozen Squats (Alternate lift of right and left heel)
    • Frozen Russian Soldiers (Hold leg out as close to 90 degrees as possible)

    Those with daughters were haunted by the word Frozen. I guess they’ve seen that movie one too many times. LET IT GO! Sorry…I couldn’t resist.

    After the completion of HOLD IT, the group mozey’d back to the Flag for a quick ring of fire with your favorite 10 count Merkin.

    COT, Number-rama, Name-a-Rama with OC taking us out for the day.

    Thank you men. I’m glad that you are part of my life. I’m better for it.

    For those disappointed…there will be free T-Shirts and a puppy on my next Q.