q return to distillery

q return to distillery

QIC: crash

Date: 2025.03.27

PAX: van gogh, cruiser, adobe, nelly, show pony, tonka, blind date, crash

been a minute since yhc q’d, made the return to distillery this am.

arrived followed by a few folks posting, a good number for the AO.

mission and core principles recited,

warm up

side straddle hop, imperial storm troopers, forward arm swirly things, hillbillies, backward arm swirly things, michael phelps, abe vigodas.

the workout

pax grab a block and circle up

do exercise on list to failure (not really failure, but until you feel the burn, 20-30 reps, say, less or more depending on exercise)

then run a lap.

repeat, going down the list:

overhead press, elf on the shelf, bent row, incline press, upright row, deadlift, lawnmower right arm, kettlebell swing, skull crusher, goblet squat, lawnmower left, front raise, curls, bus driver, bench press, 21 gun salute (7 low curls, 7 high curls, 7 full curls), blockees

I think curls did not make my cardboard so scratch that. 40 min got us thru warmups and up to bus drivers, then we did the 21 gun salute, a lap, and put the blocks away.

mary

american hammers, box cutters, and ring of fire starting with 3 merkins.

announcements

q school this saturday morning before purgatory. check slack. graduate school will be held at supermax and alcatraz.

prayers for van gogh mother in law health, m, their family
general prayers for country and peace

nmm

the staging of exercises usually without rep counting allowed for a bit more mumblechatter.
a good opportunity for yhc to catch up with van gogh on the first few laps
nelly and adobe were catching up on the ncaa tournament early on
yhc and others decided to follow cruiser’s lead as to when to stop, he should know, but he said he doesn’t follow his own professional best judgment at f3 workouts, neither do the rest of us, i suppose.
tonka, rehabbing the lower extremity, chilled with the tunes full time and did ab exercises during the running portions. he also does not like bus drivers
we invented a new exercise the bus driver with one hand on top in honor of cruiser
lawnmowers with a pinch grip are not for yhc, but evidently they are for everyone else, incluing show pony and blind date, really nice.

thanks for coming out everyone!

playlist was this from spotify. if you like a song on spotify, make a radio station from it and play that. easy way to a playlist! got a request for this after the workout so sharing here. hint: started the playlist at ‘white flag’ by bishop briggs. had listened to 1-13 in the morning and on the drive in.