3 Frosty Gloomers made it to the jungle gym at Ecoff Elementary for another Pull Up Training Session. The frosty bars didnt stop these beasts from putting in work. But there was a little work that didnt require any hands on the bars
Hollow Rocks
Kipping Pull Ups
Banded Pull Up Pyramid
Banded Rows
Banded Maximum Reps
There were lots of Side Strattle Hops between sets to try to keep some feeling in the hands.
Great work boys!!
Twas the day after Christmas and all through the house, not a creature was stirring…not even Fudd…until his alarm went off at 5:04am and he checked the Q sheet to see which AO he’d hit that day. When what to his wondering eyes did appear, but YHC’s name on the Q sheet for 45MOM, and something about a Christmas Eve special…..
YHC arrived to secure the AO and 7 other intrepid souls joined him, including an FNG, to see what special Christmas workout was in store. YHC admitted to not remembering putting his name on the Q sheet, and no explanation could be had for the “Christmas Eve” reference. Regardless, 5:30 arrived and we were off….
COP: SSHs, DQ’s, Helicopters, Susanne Summers, a few Mary exercises, some stretching, etc.
Mosey to the SW side of the school and bear crawl to the NW corner, counting all of the window Christmas lights. Official total was 55.
Mosey to the picknick tables and do 25 reps of step up, on, and down the other side. Mosey to the NW edge of the block for 4 corners around the block…..10 burpees, 20 merkins, 30 monkey humpers, 40 LBC’s. Rinse and repeat.
Mosey to the front of the school for some Mary. Back to the flag for Numberama, Namerama, YHC took us out.
NMS:
As we approach the dawning of a new year, the time seemed apprapo to contemplate some actions that YHC may not want to repeat in 2025. Let’s start with signing up to Q while intoxicated……it’s not a good idea. You probably won’t remember doing it and if you don’t check it often you might miss it all together. Or you might catch it in the nick of time like YHC. Despite the brain fog, the PAX performed admirably today. Hitch crushed the block wide 4 corners, practically begging for a round 2 until YHC relented. FNG Folgers posted with a pink coffee cup, hence his name. He spilled all the coffee after the workout, thereby christening the AO with his namesake. Coffeeteria at Libbie Market was great as always, and highlights from the Mumblechatter produced several other resolutions for YHC…..check your streaming subscriptions and cancel some. 2.0’s seem to be able to find any movie online for free, so as long as it’s not illegal, maybe that’s a viable alternative. YHC will also be partaking in dry January along with trying to lose some weight and Faceplant has some good tips on meal ideas for 2,000 calorie a day diets. Also, we have the MABA challenge for January that OBT put out there…..100 burpees a day for 31 days. YHC did this a few years ago in Denver and…..it sucked, as you might imagine. However, your body will thank you when swimsuit season comes around.
Prayers for Salt Lick and his mortgage closing challenges.
Thanks for letting me lead today fellas. It was a blast.
Never stop chasing the wabbit!
Fudd
With Attila feeling under the weather, the Circus Maximus Q was picked up by YHC. We quickly established that Lighthouse was having a birthday, we had lower numbers than usual and most seemed to be running a little behind.
We kicked off COP with some arm circles, Cherry Pickers, then DQs, SSHs, Mt Climbers, WWIIs and CDDs.
With plenty of regulars out today, we utilized the space that is usually occupied by cars for…
20 high pulls
20 curls
20 sit and press
20 lawnmower pulls – all OYO
Run the loop perpendicular to the usual loop
3Xs
Next, we placed our KB in front of the man to our left, then did 10 Goblet Squats with the bell now in front of us. It can be very instructive to even just contemplate how it might be to walk a mile in another man’s shoes. I thought we would leave this exercise (social experiment?) more enlightened about the load others have to carry and perhaps more grateful for our own burdens – but I think we just wanted our own bell back and to do the next exercise. With bells down, we all rotated clockwise one spot. Back to our own bells for 10 more Giblet Squats. With nothing really learned, it was time to mosey.
Stop: 20 CDDs, OYO.
Continue: To the picnic tables for some Amandas. While a Lindsey takes time and everything adds up to 40, an Amanda is like a Lindsey, but it’s a quickie (thx Whitesnake) where 20 is the magic number. Step ups and Curls. Then dips and jump squats.
Mosey to the bus drop-off lane. Plank work while Lighthouse unplugged the coffee pot. Dora time: P1 runs to the end of the bus lane and back while P2 does 50 Curls, 100 American Hammers and 150 Flutter Presses.
We abandoned our bells and all but Whitedeer ran to the same spot together. Return back by Bear Crawling to the fire hydrant, then high 5ing Whitedeer, and lastly lunging back to ur bells for Mary (FMs, Heels to heaven, box cutters for Boxing Day, and a 6-inch-leg-lift-60-second hold). Aaaaand time.
No BTTF today. COT in the bus lane. Cuz why not. Numbers. Names. Announcements: 1/1 convergence at W Dog at 7am. With hormones raging and pimples emerging, F3 pushes deeper into its teen years on the first of the year by turning 14. Prayers for healing for Attila (feel better soon buddy), and for all of those in the F3 family and extended family battling various ailments. Prayers for God’s guiding hand and blessings upon Gaudi’s recently-expanded family (his son Sully is a week old today – hope Sully got what he wanted for Xmas).
Moleskin: KBs look really freakin’ cool with F3 stickers on them (I see you Pigskin & Lighthouse). All present today play musical instruments, except for Lighthouse, who studied dance. Who knew?!? Shout out to CM-regular Fudd for his recent encouragement to Q. I needed the push. Also, Die Hard may be a Christmas movie but Heathers definitely is not.
PSA: Circus Maximus has gone from my least-favorite AO to probably my favorite. We’ve got 1st F followed by coffee on site for 2nd F, and everyone knows the math: 1st F + 2nd F = 3rd F. Come check out this AO if you never have.
“Love one another with brotherly affection.” – Romans 12:10
Kicked off a first of several KB workouts at Timberwolf this morning. Flatulence, music, weights, and even down range guests.
Warmup: Jog around school. Selected the grassy area by the cargo container for the following:
Leg round: All were 3 sets with 10 to 15 reps.
KB farmer carry to Basketball court and back
Core training (back at the pole). Three rounds of:
Move back to grass:
Rifle carry KB BTTF.
Numbers/Names.
Join the New Kent guys for a surprise workout this Saturday at 7 am.
Prayers for Liv.
Great to see my guy Poolboy today!
Holiday gone, time marches slowly on. 5 men, our bodies and our minds locked in a war of attrition with entropy itself. The expectations of a mechanized society, the weaponization of technology. In the gloom, we are winning, but it is trench warfare and we had the soundtrack to prove it.
Mosey to the flagpole for warmarama.
Mosey back and down the hill for some knoll work: 11s with mirkins, bear crawl the knoll, jumpsquats, lunge down.
100 WW2s.
Mosey to the roundabout for a cinco de checko. Timer runs the loop, flutter kicks, mountain climbers, squats, burpees. Rinse and repeat 5 times.
COT. Peace.
2 Davillians enjoyed post Christmas run this morning.
For Phonics this was a “cool down” run after running with his daughter over the weekend at 7ish pace and Spider Run 6 mile group Tuesday.
Today we got in a short run of 3.5 miles but at 8:15 pace
Spit On That
On a crisp 30-degree Christmas morning, three regulars gathered to start the day before diving into the festivities. The workout consisted of four loops around the lake, alternating directions with each lap. At the end of each loop, we stopped for 15 Step-Ups, 25 Dips, and 25 Crunchy Frogs. Surprisingly, not a single dog walker crossed our path—perhaps all the pups were enjoying a holiday sleep-in. By the end of the session, we had logged 3.5 miles.
Merry Christmas to all!
Five left the AO and were met with a runner joining as we crossed River. After normal COP spot and stuff we went down River to Gaymont. Stopped for WWIIs, then at bottom of hill time for a Triple Check: HRMs, Reverse Crunch, & run up hill. Mosey up to top of Gaymont and then down to Kubotas road with stops to do a Burpee for any outdoor Christmas lights.
Stop at Site Qs house for Dora 123: Merkins, Squats, LBCs. Back up Ralston to River. Stop a few spots along the way for some Mary. Back at parking lot: 2 Rounds of PLTs then 2 min of Mary. YHC took us out.
NMS: It was 3 PAX at 4:59 and Hitch & Handshake pulled in to make it a dreaded 5 PAX. The Q took off for the COP cursing the prime number 5 but then something arose out of sight: Saab appeared out of nowhere to make it an even 6 as we hit the COP. We stopped at Kubotas for the Dora assuming he was at he was away but apparently he was home while we were outside. No neighborhood children were woken up from sophmoric mumblechatter so not a repeat of last week. Nice to have 6 PAX out to start Christmas off right.
Merry Christmas!
3 Goyne Gloom Warriors came out to Goyne Park for a Christmas Eve Edition of The Bermuda Triangle. It was a frosty 70 and sunny, but that didn’t stop this trio from putting ourselves to the test, with a State Farm Classic. Here’s what the UFO drones reportedly saw.
Warmarama
SSH x34 In Cadence for the amount of points the Green Bay Packers scored last night!
Burpees x0 times for the amount of points the Green Bay Packers allowed last night!!
Helicopters, Don Quyotes, Imperial Walkers, LBCs.
The Thang
2 Minute Maximum Reps or carry for each exercise
Merkins
Sit ups
Thrusters
Jump Squats
Ball Dippers Double Count
Curls
Skull Crushers
Polesmokers
Imperial Walkers Double Count
Double Cindy Farmer’s Carry
Rifle Carry
We all chose to do each exercise in different orders. Pool Boy disputed YHC’s form on the Polesmokers.
Announcements
YHC has a 100 Qs for 2024 Q at Rocknroll on Saturday,
Pool Boy, Choo Choo, and Beaver are all hitting 100 posts at about the same time and are celebrating with a CSAUP at The Lumberyard on Saturday!! Congrats Boys!!
Merry Christmas everyone!
A wintry day that felt like Christmas without the snow greeted 8 noble warriors on the eve of Christmas. Here is it went down:
Nothing original here. No one has copyrighted anything with the Christmas season Q. Just a simple way to prepare for all of the celebrating that lies ahead. Gomer’s watch claims he was having a heart attack. If it called anyone, they did not care as no assistance came to HBR. Mumble-chatter questioned whether the M was using that to summons her boy toy for some holiday joy or if it was simply an opportunity to double-check the whereabouts of his life insurance policy.
Happy Birthday to our brother Chum Bucket!
Prayers up to those dealing with sickness and death during this holiday season. God is good all of the time! Merry Christmas to all!
Attila