Powers of 2 aka Attack of the Spurts

HomeBootcampThe DistilleryPowers of 2 aka Attack of the Spurts

Powers of 2 aka Attack of the Spurts

QIC: Van Gogh

Date: 2/16/2023

PAX: @Madoff, @f3schneider, @Adobe, @Workbench, @huckleberry, @Rubber Ducky, @sexwax, @dramaqueen (WD), @cruiser (WB), @van.gogh (QIC), @60 MINUTES (runner only)

In a Site-Q swap a few weeks ago, Madoff and YHC agreed to each take a Q from each others respective AOs. Madoff Qd back on February 4th, and it was time for YHC to hold up his end of the bargain. The plan was simple, keep the legs “fresh” for a run tomorrow, which essentially ONLY means no squats, lunges, or reps specific to the legs; it did NOT rule out running! Because miles are great in the month of February – check out the #feb-56 channel in slack for the cause we are running for!

 

The theme was purely date based off of 2/16: powers of 2 (2^4=16)

 

Warm-o-rama

  • Mission Statement / Core Principles!
  • SSH x 16
  • IST x 16
  • Abe Vigoda x 8
  • Whirly x 8
  • Shoulderama x 8 x 5

 

The Thang

  • Grab a Block, carry it to the parking lot
  • Power of 2:
    • Do ( 2 / 4 / 8 / 16 / 32 ) reps, after reps, run to end of parking lot and back.
    • Increase power after run; After 32, then proceed to next exercise.
    • Curls
    • OH Press
    • Merkins
    • Heels to Heaven
    • Irkins
    • Mountain Climbers
    • Swings
    • American Hammers
    • Burpees

 

Mary:

  • None!

 

CoT:

  • Praise for DQ’s M’s recovery from ankle surgery.
  • Blood drive on Saturday!
  • YHC took us out giving thanks, and asking for guidance to speak up and speak out when needed.

 

NMM:

  • The movement was constant once we got going, with very little downtime between anything. Sure the rounds of 2 reps seemed a bit like a time waster, but the latter rounds of 32 proved to be juuuuust the right amount for the challenge to really set in at the end (it was more than half of the total reps each time). 4 more rounds were planned (or prepped to skip to if needed), but no need as the running started to take its toll!
  • 2.5 miles covered total, give or take .25. 
    • Music courtesy of the Apple Music “90s Hard Rock Essentials Playlist”    https://music.apple.com/us/playlist/90s-hard-rock-essentials/pl.e6678ca6825344bb8b2599909b34e151
  • YHC was sad to miss his Q at Alcatraz (due to Volleyball), but glad to see Madoff make it out today. YHC learned about Madoff’s love for espresso and thinks he needs to be the barista at an upcoming Coffeeteria!
  • Espresso came up due to Huck getting a new espresso machine for his birthday and YHC asking how many shots a day he is making (a reasonable 2, so he says), and what beans he is using. This lead to Madoff making us both look and feel like amateurs!
  • Great to see SexWax out again; YHC just realized we met about 11 months ago, and it took him that long to finally build up the courage to join us in the gloom! 
  • We both discussed how Workbench’s Flatline beatdown still had us both feeling sore! Was it the bear crawls or the Broad jumps up 4 flights of the parking deck that did it? Both?
  • Don’t try to beat Adobe in a footrace. The dude is FAST! (For at least one race he’ll tell you.) Cruiser and YHC witnessed his speed today toward the end as we were finishing up (YHC was last between the three of us).
  • Rubber Ducky is quickly becoming a mainstay at all F3 workouts. He brings it to every workout he posts to and has the results to show it! Getting to be about that time to Q, Mr. Ducky. Or is it Sir Rubber?
  • Great to see Schneider out in the gloom who had just returned from a trip to Florida for his 2.2s cheerleading competition. YHC is just getting into the world of tournaments with his kids, and I give huge #TClaps to the time and dedication Schneider has spent over the years support his daughter and what seemed like neverending competitions and travel.
  • 60 minutes is having some shoulder pain so he went on a run instead of joined us… he better have gone further than 2.5 miles!
  • Today’s War Daddy called out YHC’s use of the words “Attack” and “Spurts” in yesterdays pre-blast, and he could be heard muttering that he “should have fought the traffic at TRQ” after the beatdown. For your decision to post, we name this beatdown in your honor, sir! #Respect

 

The keys can be found buried beneath the third block from the right, safe and sound for next week, Madoff! Thanks for Q swapping with YHC, and thanks for the opportunity to lead this morning!

 

Van Gogh