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Field Trip with Doracides

QIC: u-turn

Date: 11/07/2019

PAX: Lloyd, Couch Potato, Hasbro, Mayberry, Steam Engine, Radiohead, Geek Squad

AO: The Huey

Conditions

A balmy 54 degrees

COP

For the warm-up, we took a Ducktales inspired field trip mosey (conversational pace) down Dayton Pike to Swafford Rd, down Swafford Rd to Springfield Rd, and down Springfield Rd back to The Huey. Along the way we stopped and did some warm-up exercises:

  • SSH x25 IC
  • Burpees 10 OYO
  • Plank Jacks x20 IC
  • SSH x25 IC

The Thang

Partner up for a Doraside! (Inspired by the DORAMRAP)

One partner performs an exercise while the other partner runs a suicide. First partner sprints to cone 1 and does 1 burpee, sprint back to partner, touch the line, sprint to cone 2 and do 2 burpees, sprint back to partner, touch the line, sprint to cone 3 and do 3 burpees, sprint back, switch with partner performing the exercise.

Rolling dice determines which exercise to perform during each round. Each PAX takes a turn rolling the dice.

2 – Burpees
3 – LBCs
4 – Squats
5 – Lunges
6 – Flutter Kicks
7 – Big Boy Situps
8 – Monkey Humpers
9 – Mountain Climbers
10 – Plank Jacks
11 – Merkins
12 – Burpees

Once we finished re-living our middle school basketball days via the suicides, we dialed it back with a few light pole exercises. All PAX execute the following exercises and reps together at each light pole. The number of lightpoles is determined by the roll of the dice.

1 Burpee
5 Merkins
10 Squats

Closed out the thang with a Mary:

  • Flutter Kicks x15 IC
  • Freddie Mercury x15 IC
  • Prayer Crunches x20 IC
  • Big Boy Situps x10 OYO

COT

Keeping with the dice theme, the COT was about taking responsibility for the things you can control in life and not leaving them to chance, short and sweet.

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    more 400 meter repeats- Couch Potato (Huey – 10/31)

    QIC: Couch Potato

    Date: 10/31/2019

    PAX: Ducktales, Lloyd, KingPin, Cutter, Hasbro, Mayberry, SteamEngine, U-turn

    AO: Huey

    Conditions

    Heavy Rain with puddles on the track….perfect weather for some practice saving Lieutenant Dan.

    COP

    800 meters on the track at warm up pace, 25x Side Straddle Hop, Bear Crawl, Crab walk, Gorilla (Forward, Left and Right), Walking Peter Parker, then stretching consisting of chicken wing, cross body arm pull, forward fold, surfer, pigeon

    The Thang

    400 meter repeats with UML rotation (Upper-Middle-Lower)

    400 meter sprint, 20x standard pushups, 20x flutterkicks, walking lunges

    400 meter sprint, 10x leg lifter push up, 1 minute plank, 3-way lunge with kick

    400 meter sprint, 10x blast off pushup, 10x peter parker, 180 squat-jumps

    400 meter sprint, 10x buddy clapping pushup, 10x buddyF%&**er leg lift, fireman’s carry

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      Block or Charge?

      QIC: Fissure

      Date: 10/24/2019

      PAX: Lloyd, Geek Squad, FNG-Kingpin, Escobar, FNG-Mayberry, Magnum, U-Turn, Cutter, Couch Potato, FNG-Packer

      AO: Huey

      Conditions

      A crisp 41 degrees

      COP

      Half mosey lap at convo pace stopping at pavillion for:
      SSH x 25 IC
      Low n slow squats x 10 IC
      Fwd Fold x 10 IC
      Merkins x 40 OYO
      SSH x 15 IC
      Continue to start to snag U-Turn’s cinder block and make our way to the back parking lot

      The Thang

      4 sets x 8 minutes
      *Perform as many reps as possible in 8 minutes with cinder block coupon
      *After every set rep count run 25 yds out to cones and back, 50 total yds
      *Rinse and repeat until 8 minutes is up
      *Rest two-ish minutes in between sets

      Set 1 – Thrusters w/coupon (first two “rounds” were prescribed 25 reps and then modified to 10 so as to avoid a mutiny of the pax before 8 minutes was up)
      Set 2 – Curls w/coupon, 15 reps
      Set 3 – KB Swings w/coupon, 15 reps
      Set 4 – Manmakers w/coupon, 5 reps, slightly less than 8 minutes to allow for some mary

      MOM

      Flutter kicks x 26 IC
      Big Boi sit-ups x 15 OYO
      Flutter kicks x 10 IC

      COT

      These workouts ought to be up there with the hardest thing you do all day.  Give it your all to ensure that’s the case.  It’s science.  The best time to workout is early in the morning.  Facts only.

      Moleskin

      THREE FNGs at the Huey!  Welcome to Packer, Mayberry and Kingpin.  Escobar traveled far to be here for his guy Mayberry.

      No one seems to miss Iron Pax.

      News

      3 Year Anniversary Convergence 11/16 – Brainerd Baptist BX 0700, No Landfill/Battery

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        TO THE CHOPPA – Huey 10/21

        QIC: Truck Yeah

        Date: 10/21/2019

        PAX: DuckTails, Lloyd, Couch Potato, Milkman, Red Tees, Hasbro, FNG-Cutter, UTurn, The Count, Geek Squad

        AO: The Huey

        Conditions

        Pleasantly mild with a hint of autumn in the air

        COP

        20 SSH IC

        10 Windmills IC

        10 Finkle swings each leg

        10 3rd grade exercises IC

        Distributed 2 bricks per PAX (1 per hand) and did the following arm exercises:

        10 Baby arm circles IC – forward & backward

        10 Shoulder press IC

        10 Overhead claps IC

        10 Shoulder taps per arm

        The Thang

        1 lap around track (1 lap = 200 ft of sidestepping SSH half right/left, Bear Crawl 30ft, 200 ft Sprint). 10 burpees, 10 Squats (using bricks for additional resistance), 10 Merkins, and then 10 Big Boy SitUps. Lap around track. Then 9, 9, 9, 9 of same. Count down to 1. Hold Al Gore for Pax to start next set together.

        COT

        My family and I  had just celebrated my wife’s grandfather’s 90th birthday.  2 observations from his life:

        1. In life, we must give 100% to what we are involved in.
        2. Along the way, we cannot forget to connect with others and invest in their lives too.  

        Moleskin

        The sit-ups triggered spontaneous barks from nocturnal spiders.  

        News

        [Fill in News, Upcoming Q’s, Events, etc.]

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          Huey Hustle

          QIC: Fissure

          Date: 10/17/2019

          PAX: Couch Potato, Radiohead, Ducktales, U-Turn, Lloyd, Hasbro

          AO: Huey

          Conditions

          Mid 40s, starry sky

          COP

          25 SSH IC, 25 Mtn climbers IC
          20 SSH IC, 20 Mtn climbers IC
          15 SSH IC, 15 Mtn climbers IC
          10 SSH IC, 10 Mtn climbers IC
          5 SSH IC, 5 Mtn climbers IC

          The Thang

          Mosey lap on track, 70%, conversational ya know but still HUSTLIN
          20 merkins OYO, 30 squats OYO, 40 flutter-kicks IC
          Mosey on track, over bridge by tennis court, ending in parking lot
          20 merkins OYO, 30 squats OYO, 40 LBC IC
          Mosey out the rear of Huey on neighborhood street rogue style keeping things to a whisper, still 70% and conversational but hushed ya know
          20 merkins OYO, 30 squats OYO, 40 heel touches IC
          Mosey a bit quicker pace back into the Huey pausing in the back lot for the six and continuing back over the bridge by the tennis courts and onto the playground
          10 pull-ups, 20 merkins OYO, 30 squats OYO, 40 flutter-kicks IC
          Mosey back to the start on the track, short distance ya know but still conversational pace
          20 merkins OYO, lunge to THE Huey and back to track (20 yds), 30 squats OYO, lunge to THE Huey and back, ab exercise of choice x 40 IC
          Run (not conversational pace) lap on track back to start
          20 merkins OYO, 30 squats OYO, 40 big boi sit-ups
          25 SSH IC and 25 mtn climbers IC
          done 

          COT

          Actions speak louder than words.  It’s just a FACT and a simple lesson YHC keeps getting smacked around with over and over.  

          Moleskin

          Couch Potato clearly imprinted on my soul with this conversational pace thing.  Books could be written on this.  There probably already are.  

          News

          F3 Dads, Landfill, this Saturday 10/19, 0700

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            10-10-to-20 Work Life

            QIC: Geek Squad

            Date: 10/10/2019

            PAX: Couch Potato, Lloyd, Hasbro, RadioHead, Truck Yeah, U-Turn

            AO: The Huey

            Conditions

            Conditions.  A bit nippily outside

            COP

            Da Warm up

            SSH x 20

            Good Mornings x 20

            LB arm circles forward then backward x 20

            Moroccan Night Club x 15

            Overhead Presses x 15

            Cherry Pickers x 15

            Windmill x 15

            Willie Mayes Hayes X 15

            A. Kickers x 15

            SSH x 30

             

            The Thang

            Jog down the street that I cant remember the name of and back to Huey

            Frog jumps up the bleachers, walk down 6 rounds

            7 stations x 3 rounds

            1. 10 burpees
            2. Full extension Curls
            3. Overhead press
            4. Half extension curls
            5. Kettle bell swingspcl j

              6.   Triceps extensions

              7.     LBCs

            Jog back to the starter with coupons

            Da Finale

            SSH x 30

            Heel touches x 15

            Freddy Mercury x 15

            American Hammer x15

            Flutter Kicks x 15

            Examiners x 15

            COT

            Work life balance is important!  Make as much time for your family as you do being committed to everything else. 

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            BLADES of the Huey

            QIC: u-turn

            Date: 10/14/2019

            PAX: Threeskin, Red Tees, Fissure, Milkman, Couch Potato, Truck Yeah, Hasbro, Snowflake, Loan Shark, Radiohead, Ducktales 

            AO: The Huey

            Conditions

            First chilly workout of the season, a crisp 46 degrees

            COP

            1. SSH x25 IC
            2. Willie Mays Hayes x15 IC (Starting to the left!)
            3. Windmills x15 IC
            4. Little Baby Arm Circles
              • Forward x20 IC
              • Reverse x20 IC
              • Cherry Pickers x20 IC
              • Shoulder Press x20 IC
            5. SSH x25 IC

            The Thang

            Acronyms are the coolest!  Shout-out to Laces Out for Q’ing the original thang this work out is modeled after, BLIMPS.

            B-L-A-D-E-S of the Huey

            • Mosey 200 meters around the track between each exercise.
            • Rinse and repeat x2 or x3 as time permits.
              1. Burpees x10 OYO
              2. Lunges x5 per leg OYO
                • Couch Potato style
                  • To the side
                  • 45 degrees
                  • Forward
              3. Alternating Shoulder Taps x20 IC
              4. Dry Docks (Carolina style) x15 IC
              5. Eleven 1×10, 2×9, 3×8, etc.  OYO
                • Squats
                • Plank Jacks
              6. SSH x20 IC
            2.  

            Mary

            1. LBCs x20 IC
            2. Leg Lifts x10 IC
            3. Freddie Mercury x15 IC
            4. Burpees x10 OYO
            5. Plank – hold for 1 minute
            6. Plank with alternating knee raise
            7. American Hammer x15 IC

            COT

            Talked about the different styles of leadership:

              • Lead by what we say, the direction we give, the decisions we make that impact those around us
              • Lead by what we do, servant leadership, setting the example

            We typically default to the lead by what we say style and often forget to set the example.  The challenge is to remember the servant leadership style as we go about our day as it relates to our co-workers, employees, spouse, and family.

            News

            F3 Dads – Saturday, October 19th at Landfill, 0700 – 0800

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              400s again: No stop till Merlot!

              QIC: Couch Potato

              Date: 10/07/2019

              PAX: Red Tees, Radiohead, Hasbro, Truck Yeah, U-turn, Lloyd

              AO: Huey

              Conditions

              cool for the first time in a while

              COP

              1x 400 lap at conversational pace

              Side Straddle Hop

              Animal movement series- (Bear Crawl, Crab forward and back, Gorilla, forward, left right and backwards, Walking Peter Parker)

              Stretching series – (chicken wing, overhead arm pull, chest stretch, forward fold to surfer, pigeon)

              The Thang

              400s again! Yep!
               4x 400s again, with 3x exercises and short rest in between each 400; each of the first 3x 400s were supposed to be done at 95%, the last at 100%. 

              1st rotation – 400m @95% perceived effort –  Cadence push ups – Cadence Flutterkicks – Lunges 

              2nd rotation – 400m @95% perceived effort – leg lifter push ups, 90 seconds plank, 3-way lunge with kick

              3rd rotation – 400m @95% perceived effort – Blast off pushup, plank with alternating knee to elbow hold, 

              4th rotation – 400m @100%perceived effort – Buddy push up, (low five), Buddy F$%^&er leg throw, 

              Lying spinal twist and heels to heaven as closing

              COT

              quick words on racing to train, training is exercise with ikigai

              Moleskin

              only a few showed, but Geeksquad brought the flag, near Merlot morning for some

               

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                KILLOM COUNTDOWN

                QIC: Free Time

                Date: 10/03/2019

                PAX: Milkman, Ducktales, Fissure, Couch Potato, Truck Yeah, The Count, Magnum, Hasbro, U-Turn, FNG – Lloyd (Laxative Lloyd)

                AO: Huey

                Conditions

                Positively hot with a side of nervous pit humidity.

                COP

                Arm Stretching during disclaimer

                SSH x20 IC

                Forward Fold x10 IC

                Windmill x15 IC

                Squats x20 IC

                Finkle Swings left/right x10 partner OYO

                Baby arm Circles x10 IC

                Reverse arm Circle x10 IC

                Smurf Jacks x15 IC

                Mountain Climbers x15 IC

                THE THANG

                1 lap around track (1 lap = 200 ft of sidestepping SSH half right/left, Bear Crawl 30ft, 200 ft Sprint). 10 burpees, 10 Squats, 10 Merkins, and then 10 Big Boy SitUps. Lap around track. Then 9, 9, 9, 9 of same. Count down to 1. Hold Al Gore for Pax to start next set together.

                Mary

                American Hammer x10 IC

                Flutter Kicks x10 IC

                Heel Touches x10 IC

                LBC’s x10 IC

                Freddie Mercury x10 IC

                Pickle Pointer x10 IC

                COT

                Start your day of with a good thought for the day. While reading a quote for my children, “Learn as much as you can while you are young, since life becomes to busy later”, made me think of F3 this week. By giving my kids a positive start to the day, i am hoping to instill good habits for the rest of their lives. As you know, life gets very hectic just like this week when I was preparing the Q the night before my VQ. I feel F3 brings this same positivity to our days with our Fellowship and COT’s, giving us the fuel to start our day with the right mindset.

                Moleskin

                The Count brought up another good point about being positive. “If you say 1 thing negative about someone, turn around and say 3 things that are positive about that person.”

                P.S. Can’t wait for Hasbro VQ. Next up is U-Turn VQ!!!

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                Huey Gettin’ Iron Paxxy

                QIC: Fissure

                Date: 09/30/2019

                PAX: Couch Potato, Ducktales, U-Turn, Truck Yeah, Loan Shark, Milkman, Geek Squad, Red Tees

                AO: Huey

                Conditions

                Bring us fall, please.  It was humid and still.

                COP

                1.75 mosey laps ending up in the parking lot by the ball fields
                Fwd Fold x 11 IC
                WMH x 10 IC
                SSH x 20 IC
                10 burpees, 9 squats, 8 burpees, 7 squats, 6 burpees, 5 squats, 4 burpees, 3 squats, 2 burpees, 1 squat aka The Slaughter Starter

                The Thang

                Standard coupon ~35 pound cinder block awaited the pax in the parking lot
                Slight variation on Iron Pax week 2
                10 man makers
                20 Merkins (on ground)
                30 bent over rows
                40 squats (holding coupon)
                10 burpees
                2 laps around the islands
                rinse and repeat until time called.  Most seemed to get 3 rounds in.

                5 MOM

                10 big boi sit-ups 
                10 big boi sit-ups
                Box-cutters x 10 IC
                Flutter kicks x 10 IC
                Flutter kicks x 10 IC
                10 big boi sit-ups

                COT

                You are what you eat.  You are who you surround yourself with.  You’re loyal to what you consume.  All of these essentially say the same thing.  Focus on what you’re consuming.  Garbage in, garbage out.  It works both ways.  You won’t have anything good to GIVE if you’re not filling yourself with the good things. 

                Moleskin

                Guys were encouraged to PLEASE take a coupon home.  Fingers crossed that CP can get permission to leave them at the Huey. 

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