The Blues, Intervals, and Technology

The Blues, Intervals, and Technology

QIC: Goofy

Date: 3/31/2018

PAX: Starfish, VanPelt, I-beam, Roosevelt, Pita, FNG Mumblety-peg (WB), CapriSon, JuiceBox, TheSingingCowboy, Bulldog, Tuco, Boomerang, RustBucket (WD), Burlap, Total Package (F3Concord), LandShark, LightBrigade, Parkay, Splash, Ripple, Resistor, Closer, Hedwig, Goofy(Q)

3/31/2018 Purgatory

Starfish, VanPelt, I-beam, Roosevelt, Pita, FNG Mumblety-peg (WB), CapriSon, JuiceBox, TheSingingCowboy, Bulldog, Tuco, Boomerang, RustBucket (WD), Burlap, Total Package (F3Concord), LandShark, LightBrigade, Parkay, Splash, Ripple, Resistor, Closer, Hedwig, Goofy(Q)

24 pax signed up for @Goofy’s SSH training at Purgatory and were sorely disappointed that we mostly did other stuff. It went something like this:

Warm-o-Rama
– Run to the flag, do SSH
– Run about 50 yards, do Squats
– Run to end of school, do Merkins
– Run to the gate, do IW
– Grab a rock and meet me at the playground

The Thang
The concept was to do 5 minute intervals which comprised of 3 different exercises, which focused on specific muscle groups, and then run. The exercises were 25 reps each, unless otherwise specified. After each 5 minute interval, we planked for 1 minute.

Intervals
1. Pull-ups to failure, WW2 sit ups, Bent over row, Run to back stop and back, repeat until 5 minutes is up
2. Merkins, Press, Skull Crushers, Run, repeat
3. Squats, lunges (12 each leg), calf raises, Run, repeat
4. Burpees, Jump squats, SSH, Run, repeat
5. Curls, American Hammer, Partner assisted get ups (6 each arm for each Pax), Run, repeat
6. CDD, Partner Derkins (15 each pax) Skull crushers, Run, repeat
7. Squats, lunges (12 each leg) calf raises, Run, repeat

Return rocks in partners. One pax runs with both rocks, while the other does 4 burpees, then catches other pax. Flapjack.

Mary on the Move
Run to gate, do Low flutter
Run to corner of school, do something else
Run 25 yards, do something else
Run 25 yards, to heels to heaven (@Roosevelt)
Run back to start, do protractor (@CarpiSon)

FIN

COT – YHC took us out thankful for the men of F3 who make me better, and for my Lord whose death on the cross and resurrection on Easter Sunday provides me with the grace I so clearly need in my life to make me whole and His.

Announcements/Prayer concerns
– @Closer mentioned we should pray for social justice in our town. Aye (i might add that we should challenge ourselves to more be inclusive in our invites F3)
– Prayers for those struggling with addiction
– Prayers for @Splash’s aunt and uncle who just lost their son unexpectedly
– @Splash is raising money for the Leukemia Lymphoma Society. Watch for his tweets to support.
– On 8/17 there is a GoRuck Tough – see @Pita or @RustBucket for details
– Welcome to @Mumblety-Peg (a game you just might get cut doing) who is the son of @Pita. He apparently likes to hunt and likes knives. In fact, he cut himself just last night. Credit goes to @Starfish. (YHC recommends he not perform his name sake game so his mom will let him come back out and keep those knives)
– Glad to have @TotalPackage visit us from @I F3Concord who is visiting family in town. Glad to have you out.

– Play list was the Blues in honor of this being the Saturday before Easter.  Full playlist is below.

NMM
– MC from the pax was fruitful and multiplied this AM!
– We started with a 25 yard run to the flag pole. To which, the Pax complained that it was surprisingly short! They forgot that their Q has self imposed limits
– Alas, YHC heard no commentary on my SSH – must say I was a little disappointed.
– I had a bag that was carefully packed with technology, and promptly forgot it and had to run back while the Pax fetched their rocks
– So it took me a moment more to meet them and then had to set up my AV equipment. @Resistor asked if YHC was going to make up the time at the end to which the others heartily joined in the complaints (#QTechSupportNeeded)
– For their patience, the pax got some most excellent Tunes, a fine looking interval timer and a huge Wienke (um…to clarify, my workout plan, aka Wienke, (in the lexicon) was written on sizeable piece of cardboard)

– @Burlap pointed out that the playlist choice of Love Comes to Town with BB King and U2 was perfect for Easter.

– There was a complaint by @Closer about my lunge counts which didn’t add to 25, so he was given authority to count as many as he wanted.
– Tclaps to LightBrigade for the partner work
– Always an honor to be with you. Happy Easter to you and your families.

Playlist

•  No Good, Kale
• Ride Em On Down, The Rolling Stones
• Didnt He Ramble, Glen Hansard
• Trouble No More, The Allman Bros
• When Love Comes to Town, BB King and U2
• Sultans of Swing, Dire Straits
• Lucky Penny, JD McPherson
• Gimme Three Steps, Lenard Skynard
• Travelin Man, Albert King
• Runnin Down A Dream, Tom Petty and The HeartBreakers