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Hills & Abs & Abs & Hills… and Legs

Date: 8/17/19
Q: Fonz
Pax: Peyton, Mufasa, Wilson, Taxman, Fonz

5 Pax made the trek to Shorewood this AM to experience the ups & downs of a Fonzie Q. We were delighted to have one of F3 Dayton’s Redwood Originals, Wilson, join us this AM as he was visiting family in Valpo.
3 Pax, Peyton, Mufasa & myself, got in an early ruck on my first jaunt through Shorewood.

At Go time, we gathered and did the following:

Warm Up:
Mosey to the half BBall court
SSH X 30
Imp St X 20
Perf Merkins X 10

The Thang:
Mosey to the full court
4 Line Webbicide X 5’s (5, 10, 15, 20)

Mosey to the bottom of the monster hill
Traveling Burpee uphill with Reverse bearcrawl down X 2

Partner up for DORA
100 WW1s
200 Leg lifts
300 Jump Squats
While Partner runs a circuit up & around hill on the clubhouse drive.

Mosey to side hill for Quadrophelia X 15 (as steep as you like)

Mosey back to Half Court for Lt Dan’s X 10 with a 10 Merkin break near the end

Mosey back to the full court
4 Line Webbicide X 5’s (5, 10, 15, 20)
An attempted 10 pull ups on the short playground equipment

Mosey to grass by parking lot for Mary:
LBC X 25
Obliques X 20 each side
Windshield Wipers X 10
Dying Cockroach X 10
Touch Dem Heels X 20
One Minute Plank

Moleskin:
Great job Brothers! I hope you had fun on the hills, but, if not, I hope that 300 jump squats made up for it.
Sorry about your legs. Enjoy your long run tomorrow!

I had every intention of us getting in the lake today for hydro-burpees and Aqua Tunnels of Love, but I figured that since they were having a party on the beach, they might not want an intrusion. Starbucks employees probably appreciate that since they would be the ones mopping up after us.

Welcome Wilson! Please give F3 Dayton our regards & make sure to come back and visit! We’ll work on our end to get your Son-in-law (?) out to join us. Pax, he’s a football coach at Valpo HS.

I was pleased to see ZZ Top working at Starbucks today. He was stuck behind a cash register and couldn’t avoid us. He knows about Shorewood now, and said the best way to connect with him is via text, so I pointed out the text I sent him, telling him about Shorewood to which he did not respond. So, we’ll start a new round of EHing him.

Taxman, Peyton, Wilson & Mufasa were hill-mastering badasses today. Well done, Brothers!
Thanks for the opportunity to lead today!
-Fonz

BACKBLAST 8/17/19 @ The Hub – Bert’s Two Year Manniversary

PAX – Lights Out, Tank, Minion, Seinfeld (FNG), Dr. Freud, Scarecrow, Spur, HHH, Oilermaker, Fox, The Mick, Bert (QIC)

Warm-Up

Windmill x 10 IC

IST x 10 IC

Bean Picker x 10 IC

Big Arm Circles Forward and Back x 10 IC

Motivator 12-1

Parking lot laps then mosey to pull up bar area

The Thang

12 pull-ups descending by 2 each round followed by 2 4 count Merkins ascending by 2 each round; 12 WWI sit-ups after each set. We did the following:

12 pull-ups; 2 4 ct Merkins; 12 WWI sit-ups

10 pull-ups; 4 4 ct Merkins; 12 WWI sit-ups

8 pull-ups; 6 4 ct Merkins; 12 WWI sit-ups

6 pull-ups; 8 4 ct Merkins; 12 WWI sit-ups

4 pull-ups; 10 4 ct Merkins; 12 WWI sit-ups

2 pull-ups; 12 4 ct Merkins; 12 WWI sit-ups

4 pull-ups; 10 4 ct Merkins; 12 WWI sit-ups

6 pull-ups; 8 4 ct Merkins; 12 WWI sit-ups

8 pull-ups; 6 4 ct Merkins; 12 WWI sit-ups

10 pull-ups; 4 4 ct Merkins; 12 WWI sit-ups

12 pull-ups; 2 4 ct Merkins; 12 WWI sit-ups

Wilson’s Wife x 7

Diamond Merkin x 7 IC

L-Sit x 7

Staggered Merkin Right Hand x 7 IC

Hanging Alternating Crunch x 10

Staggered Merkin Left Hand x 7 IC

Wide Grip Pull Up x 7

Mosey to Parking Lot

Burpee Suicides – light pole to light pole – only did a round of 5 and 10 burpees in the interest of time

Mary

LBC x 25 IC

Low Dolly x 15 IC

Freddy Mercury x 25 IC

High Flutter x 20 IC

Fire Hydrant x 10 each leg IC

Moleskin

We had some lightning and rain early this morning but luckily it had moved on by the start of the workout.

12 PAX ventured out on an overcast and humid morning seeking a challenge and hopefully they found one. We had a Billy Zane appearance from J-Rod!!/Elton John/Seinfeld, a comedian for Christ. Spur has already become his 50,001 YouTube subscriber so please direct all media requests to him if you too wish to like, comment, and/or subscribe. He stayed for the entire workout and did a nice job making it all the way through.

Spent more time in the pull up bar area than I had anticipated which threw everything else off. I ended up with too much time for Mary but you live and learn. We probably got pretty close to Murph levels of pull-ups and Merkins with this one and everyone should be feeling at least a little something in their shoulders, arms, and core. I can’t even call anyone out for an especially good performance because basically everyone crushed it today.

I thank everyone for the past two years. Thanks again to Oilermaker for introducing this to me and having me come out on an early a Saturday morning in 2017. This group truly has meant a lot to me and I really can’t say anything different than what every PAX has already said on many Manniversarys past.

It was a pleasure leading the group today and until next time…..SYITG.

Bert

8/16/19 – Trojan Pilgrimage

PAX: PacRat, Muck, Coors, Kato, Grinwald, Mr. Brown, Optimus, Scarecrow (QIC)

Date: 8/16/19

It’s been a while since I made out to Troy to partake in the adventures that it has to offer. He what it had to offer up.

Warm up:

  • SSH x20ic
  • Windmills x15ic
  • Hill Billies x15ic
  • Small arm circles x 5For/5Rev
  • Big arm circles x 5For/5Rev

The Thang:

  • Money to the park
  • 10 box jumps oyo down death row
  • Pinkie pie on picnic table 10-1
  • Dora 1-2-3 with partner
    • 100 Plank knee to elbow
    • 200 Picnic table leg presses
    • 200 WW1
    • Timer was reverse bear crawl up the stage steps and forward back down
  • Mosey across Ridge Rd to check the school playground for pull up potential and grabbed 10 pull-ups oyo.
  • Mosey back to the parking lot.

Moleskin:

Wasn’t feeling the best last night so I went off the cuff for the Q this morning with some pretty decent results. It was a good time joining the guys out in Troy and getting a little variation in the beat down terrain. Good to meet a new face out there today. Nice job getting after it today fellas!

Until next time!

Scarecrow

SMASHING PAX


Date: 8/15/19
Obscure Pumpkins: Kato (Iha’s Cousin), Reck it Ralph, Nabisco, Grunewald, Coors, Pacrat, & Muck (QIC)

I had a little bit of fun putting this WO together since I could have a legit gimmick seeing as though I’m going to the Pumpkin show tonight. It wasn’t going to be a Tunesday in my mind so I didn’t advertise it as such. It was more of lets play some Pumpkins songs while we do PT. There aren’t any hooks or repetitions to their music so it wouldn’t really work that way. And no one thinks about working out to the Pumpkins in the gym or running. I’m a huge fan and have never considered it. Anyway, here’s what we did:

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