Author: Rosetta

  • Me and Frosty

    forgot to check my burner phone to see that no one was planning on showing up. Oh well more fun for me. I drew some inspiration from a Mens Health video of Sterling Brown’s go to workout. The title may be a little ambiguous but to clear the record, Frosty did no work at all. He just stood there mocking my form and condescendingly rolling his eyes when it looked like I was struggling.

    Warm up – nothing exciting

    The Thang – 3 sets of the following: 50 SSH, 40 Copperhead Squats, 30 Merkins, 20 sec of plank, 10 burpies, 10 pullups recovery jog around the parking lot.

    Next was over to grab a snow covered coupon and 3 sets of the following: 10 curls for the girls, 10 overhead presses.

    Jog around the block and back to the dryness of my living room for 5 minutes of ab work.

    I’d like to give a shout out to my burner phone for not notifying me that no one was coming. Likely wouldn’t have made it out of the house if it weren’t for my lazyness of not checking the phone.

  • Miles of Smiles

    7 strong showed up for a healthy beat down. joggers jogged and bootcampers booted.

    warmarama: SSH, DQ, Imperial Walkers, Deadman hang, merkins, flutter kicks and Freddy Mercury.

    Thang1: in bus parking lot 2 rounds of lunge to midline, 20 merkins, lunge remainder, 20 WWII. Another 2 rounds of broad jump to midline, 15 Carolina DD, broad jump to end 15 American hammers. mosey to track.

    Thang2: the equalizer mile16x100m for a total of a mile of sprinting. equalization was accomplished by slower runners starting while faster runners did 1-3 burpies and tried to catch the others. First across the line started a 20 count. adjustments were made so that we all finished around the same time.

    Thang3: four corners up the bleacher stairs, across the parking lot, down the other staircase and down the back straight away. round 1 hindu push ups, plank jacks, crunchy frogs, copper head squats. round 2 some other stuff….

    mosey up to the wall for 30sec of balls to the wall followed by wall sits while the pax did 10 bobby hurleys. back to the flag for some mary and done.

    prayers up for Boberry’s wife’s procedure today, for all the kids going back to campus, and school. Also took a minute to reflect on how fortunate we all are to have what we have in life, health, family, job, food, etc.

    Thanks for letting me lead you guys today. an honor as always.

  • Wolfpack of 2

    I’d like to, I’d like to say something that I’ve prepared tonight. Hello. How ‘bout that ride in? I guess that’s why they call it Sin City. You guys might not know this, but I consider myself a bit of a loner. I tend to think of myself as a one-man wolf pack. But when my sister brought Doug home, I knew he was one of my own. And my wolf pack, it grew by one, so where there two, there were two of us in the wolf pack. I was alone first in the wolf pack and Doug joined in later. And six months ago, when Doug introduced me to you guys, I thought “Wait a second, could it be?” And now I know for sure: I just added two more guys to my wolf pack. The four of us wolves, running around the desert together in Las Vegas, looking for strippers and cocaine. So tonight, I make a toast! Blood brothers!

    We showed up, we worked, we conquered and started the morning off right.

    Hey, just seeing if anyone actually reads these things.

  • Buckets of Fun

    YHC decided last minute to pull the plug on SOT Q and stayed close to home with a Satan’s Hill Q. According to the two deer in the parking lot and perhaps Sparky who was warming up his car, it went down like this.

    Warmup: SSH, Deadman hang, imperial walkers, jazzercise, Don Quiote, merkins

    Thang 1: with coupon 3 sets of: 15 curls, 15 overhead press, 15 jerkins

    Thang 2: with coupon 3 sets of: 15 triceps extensions, squats, merkins

    Thang 3: mosey to YHC’s driveway where two 5 gallon buckets of near freezing water awaited. one partner carried the 70+ lb and walked as far as possible while other partner called out an exercise. After 20min and multiple trips up the hill we headed back to the flag.

    YHC took us out, prayers for all the PAX affected by Covid.

  • The Elusive 4 minute Mile

    8 brave brothers escaped the warmth of the fartsack knowing full well what laid ahead. according to the ice on the track, this is how it went down….

    warm up: SSH, DQ, DMH, Helicopters, Jazzercise, merkins, LBCs

    Thang 1: Quadruple triple check (later corrected by Honeymoon to be a triple quadruple check); run, dips, copperhead squats, & WWIIs. YHC was then informed that we were running out of time for track work so we advanced to the track.

    Thang 2: the elusive 4 minute mile. 16 x 100m w/ 20sec rest between efforts. Lap splits were (to the best of my memory as my 2.0 erased them): 82, 79, 77, 75. for a total of a 5:13 mile.

    Mosey up the ice for a peoples chair hold while each of the PAX did 10 bobby hurleys. staying at the wall next was ascending testicles 10 cadence count of regular merkins, 10 merkins with legs at 45deg angle on wall and 10 count in verticle arm stand.

    Freddy M’s and flutters to end the morning.

    Prayers for Florence’s mother as she recovers from a knee injury and Boberry’s sister in law for recovery from her operation.

    announcearama: new years convergence at New Market. In some of the mumble chatter today I heard a new term called a, “road boner”. Defined as the the over ambition to sign up for workouts while in the stress free environment of the road.

    Strong work today fellas.

    YHC out

  • G.I. Joe with Kung Fu Grip

    As the temperature drops so do the attendees. 4 white collar workers showed up to get their hands dirty. They say it went down something like this.

    Warmarama – jog the parking lot 15 mountain climbers at each corner; SSH, russian soldiers, cherry pickers, quad stretch, imperial walkers, spiderman merkins, freddy mercuries

    The Thang – 1. all about the Benjamin’s; all with coupon; 25 curls for girls, 25 lunges 25 copper head squats, 25 lunges. next set, 25 triceps extensions, 25 lunges, 25 plank jacks, 25 lunges. 2. 11s; curls for the girls at one end and merkins at the other. bring coupon hallelujah style between two points. 3. 3 rounds of 10 cadence count jerkins + 10 count merkins. 4. X marks the spot 20 merkins in the middle and 20 squats at the corners (corners were as follows 2 in parking lot, 1 down satan’s hill and 1 up satan’s hill). 5. ring of fire 2 rounds of 10 merkins. 6. over to the wall for 60 seconds of the peoples chair. back to the flag for a few minutes of mary.

    numberama, namerama then out in prayer. Nice work boys. lots of ground and pound. only 1 mile of running. Sorry had some additional Q energy which carried into overcounting, forgot announcements and prayer requests.

  • It’s not over until I say it’s over.

    5 Distinguished gentleman of the 0 dark hundred clan stumbled upon a vicious beast known as timberwolf. After an extra minute was given for one of the PAX (this important detail will play out later on). we were off.

    COP: SSH, Jazzersise, Helicopters, dead man hang, hamstring stretches, merkins, Freddy Mercury.

    The Thang: HIIT Style 4 exercises (shuffle squat, high knees, burpees, and SSH) are done back to back with 30 seconds rest between sets. First set each exercise was 60sec, next set 50, next 40, then lastly 30sec. Once the heart rate was up we moved on to a triple check; jerkins, curb triceps dips and run) Last up was a few rounds of Hundreds in the school bus parking lot. starting with 100WW2 which was then modified to 75 (PAX was threatening to throw some throat punches). Next round 50 Merkins (Q is a quick learner), 50 Carolina dry docks, 100 Alabama prom dates, last up was 20 Merkins. about halfway through some of the PAX walked off as it was 6:15. This brings up one of the great philosophical questions; is the workout over after 45 minutes? Or is the workout over at the prescribed end time? I look to the great philosophers of all time and come up with my conclusion that the workout is over when the workout is over.

    COT, numberama, nameorama, thoughts prayers for Dukes in laws, and Florence’s family member all who are dealing with Covid.

    Focker OUT…

  • Track it up

    5 men arrived for what they thought would be a typical F3 workout……

    Warm up: mile jog, SSH, imperial walkers, dead man hang, stretching routine which was mostly stolen from my high school track coach who we may or may not have had fired due to a hazing tradition which dated back decades (another story for another time),

    Form work: on the track for 60m of the following: A skip, B skip, high knees, karokae and a few striders.

    The Thang: 4x400m w/ ~1min rest between, 4x200m w/ ~1min rest between. 200s were partner efforts for a 400m (2×200 relay style). Nancy Lopez was on pace for Michael Johnson’s gold medal run when he had to pull up for a hamstring injury. when back to full health, his sprinting will not be overlooked again.

    next up, stairs, bleacher crawls, leg dips then mosey over to a wall. peoples chair ring of fire style with each man doing 10 squats while the PAX enjoyed the imaginary chair. Next up ascending testicles (10 merkins, 10 merkins w/feet on wall at 45deg angle, 20 sec of balls to the wall). Mosey back to the flag for 3min of mary (freddy mercury, LBC, pickle pounders).

    Nice work men, i’ll be bringing some track flavor to my future Qs.

  • Lights are off……

    Three Rangers assembled (+1 straggler) for a smack-down of the VQ variety.  Even with the parking lot lights not participating, we pushed on.  Legend says it went down a little like this: 

    COP: SSH, Don Quixote, Helicopters, merkins, Alabama Prom Dates, Scorpions

    The Thang: on the half mile loop, two laps of four corners.  First lap alternate between 10 burpies and 10 Carolina dry docks, lap two; alternate between 20 double count mountain climbers and 20 single count ball dippers.  After the first lap we met up with Florence who not having luck at Twin team rushed over to Satan’s Hill and found us in the hood.  Next on to super sets; the PAX grabbed the largest rocks they could find for 3 rounds of 0-15 squat presses, 10-15 arm curls and a recovery jog around the parking lot.  Next up was Love hill with lunges and hate hill with bearcrawls.  Jog back to the wall for 30 seconds of peoples chair followed by 30 seconds of balls to the wall.  back to the flag for 5 minutes of Mary (freddy mercuries, LBC, Alabama prom dates, WWII). Finished up with 10 burpies.

    COT: numberama, namerama, blessings went out for Honeymoons father, Nancy Lopez’ mother and Florence’s mother and father in law.  We were happy to welcome Florence from the Tallahassee AO who will be joining us at Satan’s Hill and other AOs on the south side on a regular basis.