Ready, Set, GO!

Ready, Set, GO!

QIC: Bevo (Donny Wilson)

Date: 04/29/2019

PAX: Greenspan, Thistle, Chistle, Snooky, TPS, Root (Toot) Canal, Palin, Zim, HOG, Razzi, Focker, Bevo

Greenspan, Thistle, Chistle, Snooky, TPS, Root (Toot) Canal, Palin, Zim, HOG, Razzi, Focker, and Bevo all gathered for a little arm workout at OUTHOUSE.

Did a little Warm-a-Rama that included:

• SSH, Abe Vs, Arm Cricles (forward/backward), Hip Flexor Stretch
• Mosey to Tennis Court for a one lap jog

Exercise #1: Bear Crawl Suicide

• • Bear Crawl to the far side line and Crawl Bear back to starting point
  • Bear Crawl to far side line of second court and Crawl Bear back to starting point
  • Bear Crawl to far side line of third court and Crawl Bear back to starting point

Exercise Part B: 9 Minutes of Abs

• Every minute is a different Ab exercise and you AMRAP inside that minute
  • Freddy Merc’s
  • WW2
  • Low Flutter
  • Super Mans
  • LBCs
  • Windshield Wipers
  • Mission Impossible
  • Penguin Crunch
  • American Hammers

Exercise Round II: Green Sally Up

• Merkin Version
  • Done Ranger Style with Hand Release during down position

Final Exercise: F3 Tabata

• 20 second exercise with one PAX giving a 10 count (mercy depends on them)
  • Dips (4 rounds)
  • Derkins (2 rounds)
  • Erkins (2 rounds)
  • Stagnant Pull Ups (2 rounds) [pull ups under a bench while trying to get your chest to the underside of the bench]

BONUS: Root Canal took us out in Merkin fashion!

Chatter:  WHOA was there a lot!  From the first second, even before SSH’s, to the snickering during the prayer, this had to be one of the most jovial PAXs I have been a part of.  We had Goo Goo Dolls playing for music, it was tough to get the cassette tape to transfer to my phone, but I got both Side A and Side B.  We had comments from Greenspan and Thistle about not being able to hear the music (so I turn it up), only to here the old man griping from Palin that I could have turned it down so he could here my cadence, or lack there of, better.  Cadence was definitely the topic of most of the work out.  Most…actually all the exercises were done at your own pace within a time limit.  So I pose the question, how do you start these exercises?  Seemed to me that “Ready, Set, GO!” was a good solution…apparently it was not F3 approved and only added fuel to an already “Chatty Kathy” bunch.  Razzi could not decide on his spirit animal as he switched between a Bear (crawl) and a Duck (walk).  Zima, in typical fashion, complained through heaving breathing with a few hand gestures to inform other PAX they were number one in his book.  The big let down was the lack of chatter from Chistle…wait, never mind he did say a few words, witch is more than his stoically bearded usually gives us. 😉  I think we even got a sarcastic remark from Snookie which was a pleasant surprise.  Palin seemed to be searching for a partner to do Partner Pickle Pounders with, but no takers even though he persisted for about 10 minutes.  HOG kept getting reassured that these workouts are not normally like this, and that is right, you have not done TABATA until you are led by Thistle.  TSA and Greenspan had a little sidebar convo through gritted teeth while we destroyed our abs.  And it came to light that Bevo (ME) has 4 different laughs and just completed puberty…it was a big day for me.  As we gathered for Announcements and Prayers, Focker shared that Bevo was just announced as a Deacon for the church he attends and offered up a glowing recommendation for any searching for the stellar leadership on display at this Q, they can find more of it there (Joke of the Day).

Announcements:

• Greenspan is Qing this week…look at the calendar 🙂
• Fiddle N Fish, May 1st 5-9pm for Hump Day Happy Hour (Shovel Flag Beer, NEW F3 BEER will be present)

Q took PAX out in Prayer