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Snow Burpees @ The HUB

PAX: Fight Club, Groening, Cambpells, PT, Atticus, Thunder, Lights Out, Mr. Incredible (QIC), Optimus, Pacrat, Al Gore, Editor, Taxman, The Mick, Mufasa, Fonzie, Bozo, Dr. Freud

18 PAX made their way to the lot in a heat wave, which resulted it much less water than I expected (at least in the gloom). Didn’t much matter, the Q was written and I didn’t plan for any variation due to wetness anyway:

Warm Up
– SSH x20 IC
– Imperial Storm Troopers x20 IC
– Windmill x15IC
– Light Pole Lap
– Arm Circles – forward x10 IC, backward x10IC, forward x10IC, backward x10IC
– Perfect Squat x10IC
– Perfect Merkin x10IC

The Thang
Mosey to the lot by the dumpster and circle up for:
– Curls x10IC
– Skull Crusher x10IC
REPEATO x3

Perfect Squat x10IC
Perfect Merkin x10IC

– Bench Press x10IC
– One Arm Row x10IC each arm
REPEATO x3

Perfect Squat x10IC
Perfect Merkin x10IC

Mosey to gravel lot and triple up
– 1 partner down to pull up bars (in the deep snow) for 10 pullups, other 2 PAX do Burpees, rotate
– 150 burpees as a team

Perfect Squat x10IC
Perfect Merkin x10IC

Curl x10IC
Skull Crusher x10IC
Bench Press x10IC
One Arm Row x10IC each arm

Mary
Mosey to flag
– Low Flutter x10IC
– LBC x10IC
REPEATO x3

Moleskin
It was said towards the beginning of the beatdown that this one seemed similar to the beatdown I Q’ed right before I got COVID… that is correct, though entirely unintentional. I “liked” the simplicity and the repetition… hopefully others shared that sentiment as well… though the mumblechatter seemed to state otherwise.
It was an amazing morning to get out. We couldn’t really ask for better weather in February and, other than a bit a of ice and 18″ of snow to battle through down to the bars, it started to feel just a bit like spring.
It was great, though unexpected, to have such a large group out. It’s always a pleasure and honor to lead you men in the gloom. I pray that it kicked off a great day for each of you, and you all served those around you in the way(s) God lead you.

Until next time…. SYITG
Mr. Incredible

2/2/21 The Hub Frozen 2- still not quite to plan

PAX: Fonzie, Scarecrow, Mr. Incredible, Bozo, The Mick, Fight Club, PT, Optimus, Taxman, Atticus, Thunder, Dr. Freud, 4howa, Lights Out, Campbells (QIC)

Actually not bad weather this mornings as 15 PAX gathered around mounds snow surrounding the parking lot. I was a bit late from scoping out various spots in the proper looking for packable snow. With no luck on the snow I sprung into action (with a bit of a chip on my shoulder from a second failed Q with no snowman building. Here’s what we did instead.

Warmup

20 ic side straddle hop

lot lap (high knees, Carioca, butt kickers)

15ic windmill

15ic IST

15 ic bean pickers

15ic perfect merkin

15ic perfect squats

The Thang

mosey to East side of lot

Suicides 1-10 merkin/ jump squats

mosey to NE corner of lot

( not all in order)

10ic praying mantis

10ic plyometric lunges (Campbell’s dance party)

10ic scorpion dry docks

25ic squats

25 ic two arm rows

15ic Snowball Skull crusher

15ic Snowball military press

15ic Snowball curls

15ic Snowball swings

15ic Snowball thrusters

15ic Snowball incline merkins

15ic Snowball front raise

15ic Snowball reverse lunges with twist

15ic Elf on the shelf squat with top right/bottom left

Mary

15ic Russian snowball twist

15ic Snowball Pilates

plank

Moleskin

Well this was most of the snowman Q with the official kick off of making snowmen. It was cute at the end when we stacked our snowballs it looked a little like Olaf. I was a bit upset when the original plan wasn’t going to work again but quickly cooled off when I remembered who I was working out with. I do love this group and how we are in it with each other even when things don’t go to plan. It has been said many times but it is a privilege to lead this group. Great job by The Mick and Fonzie for choosing the big balls and representing for the Respect crew.
In the end we got a decent workout and had a little fun. That’s what I love about F3. Until next time SYITG

BACKBLAST — 1/19/2021, The Hub — AMRAP to the Sounds of Silence

18 pax made it out for consecutive Hub posts, all despite 19 degrees of chill in the air. After the success of the Robbie Miller WOD Saturday, I saw another opportunity to Q and implement my take on a pre-designed WOD, this one from the lunatic who runs Heavy Drop Training and just started designing suggested “ruck club workouts.” The least I could do was deliver a backblast on the day of the workout. Here’s who was there putting in work.

PAX: Hunger Pains, PT, Fight Club, Campbells, Scarecrow, Atticus, Thunder, Lights Out, Mr. Incredible, Bozo, PacRat, Optimus, Taxman, Bob Villa, Al Gore, HHH, Mufasa, Editor (QIC). 

Pre-Runners: Mufasa, HHH, Mr. Incredible.

Post-WOD Rucker: Editor (Tribe Pain and atonement)

WARMUP (by Mr. Incredible)
SSH x20ic
IST x20ic
Abe Vigoda x10ic
Parking lot lap

CIRCUIT 1
Elevating by one rep each round (1 of each, 2 of each, 3 of each … )
Squats
Burpees
4ct Mountain Climbers
V-Ups
4ct Flutter Kicks
Repeato for 8 minutes

WARM-UP 2
2 Light Pole Laps
SSH x20ic
Side Lunges x10ic
Merkins x10ic
LBC x20ic

CIRCUIT 2 (with Coupon)
Elevating by one rep each round
Lunge each leg
Squat
Curl
Swing
Thruster
Repeato for 10 minutes

3 Laps around Flag Pole Island

CIRCUIT 3 (with Coupon)
Elevating by one rep each round
Coupon Complex
Overhead Press
High Pull
Curtis P (Squat Clean/Lunges/OH Press)
Repeato for 9 minutes

MARY
1-minute Superman, including hyper-extend AND hyper-hyper extend

MOLESKIN

First. I apologize for being a few minutes late to the Q and apologize to everyone, especially Mr. Incredible who took over the warm-up, and all the newer pax who deserve better. I joke about late starts enough, but it’s a disgusting, unprofessional, shameful habit.

Anyway, as the preblast said, “It’s YOU VS. YOU.” As Campbells said, “I’d rather it be Me vs. Me than Me vs. The Mick.” This one was a butt-kicker if you allowed it to be, and I hope you did. Curtis Ps suck. I know I’m feeling it already, and that’s a good sign when the soreness creeps up in the evening. If you were focused on form or using more weight, even better, but I thought this was a great challenge to dig within and get work all over your body without going to the ground too often after the first circuit. I applaud everyone for posting. The number of pax almost eclipsed the start time temperature, which has to be rare. This was intended to save my voice for work (I apologize if I wasn’t great at explaining anything) but keep you all moving and challenging yourself. The great epiphany last year was that the Q’s fitness level doesn’t have to be on par with The Mick for the pax to get a great beatdown out of it. Ladders are one trick; AMRAP (as many reps/rounds as possible) circuits are another. The Heavy Drop guy threw this out there for free to ruck club leaders to accomplish this month, and I saw some of the Houston AOs used it last week. After the time bombs at Patmos Monday, I remembered I had this timer-fueled opportunity for us all. The buzzwords in eLearning are synchronous (every working on the same thing at the same time) and asynchronous (everyone on their own time with a similar task), and I brought that to this WOD. The original recipe was 10 minutes, 15 minutes and 10, but I scaled it a little and hope everyone got what they needed out of it with a mix of some jogging. Nice to see the fellas, even if I couldn’t really tell who was there until the COT. Great work by the newer pax like PT and Hunger Pains. I was standing near you and saw you pushing through it. Great work! If you can keep posting in this weather, it will get better, as will you. I encourage more people to Q and lead and hit that February schedule. Thank you all once again for the positive feedback and the opportunity to lead this tremendous group of men in the gloom. 

SYITG

BACKBLAST 1/14/21 Parking lot Circuit WOD at Hub.

15 Pax’s headed out to the Hub this morning. I woke up early before my alarm & headed to hub to find HHH & Lights Out already in parking lot. We had a nice pre-run under a mile, more like a nice warm up slow jog ha. Temp was really nice this morning, did not even need the light jacket this morning. Below is today ‘s WOD.

Warm Up

GM x 10 IC

SSH x 25 IC

Bean Pickers x 15 IC

Hillbillies x 15 IC

Arm Circles Forward & Reverse x 15 IC

The Thang

Mosey over to Portico. Portico was coupon station. Second Station AB station was light pole on north side of Parking lot. Third Station was merkin station aka Mick inspired station light pole before Mo 7’s. After each exercise we ran to next station. We got in 1.54 miles of running plus all PT. For BB purpose’s I will just break down exercises at stations.

Portico Station aka coupon station

Curls X 15 IC

Skull Crushers x 15 IC

Squats x 15 IC

Over head press x 15 IC

One Arm Row right x 15 IC

One Arm Row left x 15 IC

Bench Press x 15 IC

High Pulls x 15 IC

AB Station

LBC’s x 20 IC

Flutter kicks x 20 IC

WWI’s x 20 IC

Low Dolly’s x 20 IC

American Hammers x 20IC

Bay City Scissors x 10 IC ( cause Q could not go to 20 on count lol).

LBC’s x 20 IC

Flutter Kicks x 20 IC

Merkin Station aka Mick station

Merkins x 10 IC

Werkins x 10 IC

Diamond Merkins x 10 IC

Right Arm Forward Merkin x 10 IC

Left Arm Forward Merkin x 10 IC

Decline Merkin x 10 IC

Incline Merkin x 10 IC

Dry Docks x 10 IC switch legs after 5

Mary

Fire Hydrants x 15 IC each leg

Moleskin

Great work by all this morning. Was nice to see Fight Club & PT back out this morning as well as the Tank! Everyone worked really hard this morning, great effort by all. I forgot how hard it is Qing a Q going all cadence counts throughout the whole Q, that was a workout in itself lol. I normally do more dora’s. This workout was actually inspired by HHH on a Saturday he was playing ultimate football, and in his HIM like fashion he printed out workout Wienke for us. I of course changed the playbook around, he had longer running distances involved. He probably had burpees in original beatdown too. Merkin station I changed a little too, inspired from past Mick beatdowns. Most of my Q’s are kinda like Mase from the 90’s I sample everyone hits that I like & put my own twist on– lol. Keep the faith in these tough times brothers, we will get through this together & grow stronger in the long run. Until next post, Mufasa.

Do you want to build a snowman- not today

The Hub 1/5/21

PAX: Scarecrow, Fonzie, The Mick, Lights Out, Mufasa, Bozo, Mr Incredible, Optimus, Atticus, Thunder, Bob Villa, Hunger Pains, Fight Club, PT, Al Gore, HHH, Dr. Freud, Campbells (QIC)

It was a beautiful morning to host 18 PAX for a good ol fashioned beatdown. Warm enough to be enjoyable for working out but not warm enough to make the snow packable enough for the workout I planned so here’s what we did instead. (Some of the planned workout was left at the bottom of this post for those who are curious.)

Warmup

lot lap (butt kickers, Carioca, high knees)

10ic windmill

10ic side straddle hop

10ic IST

The Thang

mosey to back entrance hill.
ladder 1-10 burpee’s 10-1 merkins run up hill bear crawl down

mosey to front retention

run across retention 5 burpee’s in middle both ways

Indian run 5 squats for last PAX -2 laps around retention

mosey to south lot

20ic scorpion dry docks

20ic perfect squats

mosey back to flag

Mary

20ic Russian twist

10ic Pilate crunches (on 6 tap toes/hands over head)

20ic LBC

10ic Pilate crunches

Superman until end

Moleskin

once we found out we couldn’t roll a single snowball it was all improv from there. Thanks for everyone’s patience with the disarray at times. It was great to see Fight Club this morning. We reminisce at coffeeteria about the Lake Hills crew that posted for a while. Always inspiring to have a new FNG at the Q. Looking forward to seeing PT at his next workout. Nice work by all the PAX today especially on that first set. Always an honor to lead such honorable men.

The Q that should have been

snowball roll race 3 balls per PAX

15 burpee’s smallest balls

15 snowball thrusters slowest roll

15 jump squat for ugliest balls

stations

Snowball decline merkins or scorpion dry docks

Snowball Skull crusher

Snowball military press

Snowball curls

Snowball swings

Snowball thrusters

Snowball incline merkins

Snowball front raise

Snowball reverse lunges with twist

Snowball jump overs

squat with top right/bottom left

Mary

Russian snowball twist

Snowball Pilates