SpicoliTime at the MuthaShip
QIC: Spicoli
Date: 8/10/19
PAX: H.O.G, Palin, Lamb Chop, Truck Stop (WB), Mutton, Roosevelt, Ziggy Stardust (WD), Litterbox, Spicoli
Q #2 for YHC this week after being away for a while. Begged, borrowed, and stole from old workouts to come up with a plan. As always, it looked better on paper than in execution.
(Showed up with 1 minute to spare while the PAX had already assembled, so technically not running on #SpicoliTime.)
The Thang:
Warmarama in the parking lot: exercises IC like SSH, Imperial Walkers, Abe Vigodas, Merkins, Peter Parkers, etc. Parking lot started to get busy with cars so we moseyed.
- BLIMPS up The Intimidator
- Always a #CrowdPleaser. When I explained we’d be doing one set per stop sign, some PAX felt surprised at the idea. But this was pretty standard when #MIB used to Q, so obviously he’s been gone too long.
- Lambchop, Blue Steel, and H.O.G. were out front early, so they got to do a little extra for making it to the bottom of the hill so fast.
- Moseyed to the playground at Hanes park for some #ParkSwing action
- PAX partnered up: while Partner #1 did 10 Supine Pullups, Partner #2 did low flutter, then flapjack. 3 sets each
- Moseyed to shelter near track for quick stop for mountain climbers by track
- Mosey to Pull-up bars by Wiley for Mini-Murph exercises
- 4 sets of 5 pull-ups/10 merkins/15 squats
- Rollback Drills:
- Something new. Introduced the PAX to Rollback exercises. It’s where you roll back with your feet straight up in the air, then roll forward, ideally to your feet, and perform other actions.
- Roll back with a Jump
- Roll back with a Merkin
- 10 of each OYO
- Kick Through Merkin: from plank kick right leg under body to left side raising left arm, back to center, do same on the right, hit one merkin = 1 rep. 10 OYO
- Something new. Introduced the PAX to Rollback exercises. It’s where you roll back with your feet straight up in the air, then roll forward, ideally to your feet, and perform other actions.
- Moseyed to Education Hill for Jacob’s ladder with Donkey kick Burpees at top and bottom:
- Donkey Kick Burpee = Burpee where after pushup, feet come in, do Donkey Kick, stand up and jump. repeato
- 4 trips: 1 at the bottom ascending, 4 at the top descending.
- Bear crawl up on odd leg, run/jog/walk on evens
- Moseyed to practice tennis court for #BROGA
- much needed
- Back to parking lot for MOM: Q asked for assist from Lambchop and HOG before time ran out.
COT: HOG took us out. Calls for prayers and thoughtfulness for the victims of gun violence, to help keep each other accountable, to keep coming out to workout, bring new people. To be the example in the world, to use our bodies and capabilities to perform actions that are constructive. For praise for Lambchop’s cousin as she was getting married that day
Announcements
- Schmedfest is August 24th. Please register for a free ticket through ticket master so that they know how much food to prepare. YHC is offering to get tickets for PAX if they don’t have or want a Ticketmaster account. Reach out to me via Twitter or email and I will include you in the number.
- Keep Truck Stop in mind as he is trying to get back into a work, exercise, and social routine. F3 is great for encouragement and accountability. If you are thinking about a guy you haven’t seen in a while, reach out.
- LATE ADDITION: Toto is moving with his family to jolly ole England for work with British Tobacco in a couple weeks. His last Q will be this Wednesday for #Conspiracy. He’s one of the Redwoods who was there for the first ever #Conspiracy’s and helped launch F3 for so many other guys. Come show support and send off with #HDHH on Wednesday.
