PAX: YNAB (Washington D.C.), Nice n’ Easy, Vamos, Miyagi (QIC):
Long run around the park stopping in the parking lot for a stretch. Next onto the bleachers for 25 dips and back to the parking lot for 30 flutter kicks. Line tracers across the parking lot ending with 50 LBCs. Sprint across the lot to the bleacher side for 40 shoulder taps and more line tracers back up the lot. Next light stretching. Loop up the hill around the police station and back to the pull-up bars for a circuit for pull-ups, rows, and squats with a plank break between the run and the circuit. Loop around the lower path for another plank break and some Bicycles counted by Vamos. Onto the flag for COT. Thoughts out to those having trouble at this time.
Tahoe is on Q Thursday. See you then.
Ouchee mama! YHC had been out of action for nearly two weeks. Thankfully, the weather was perfect. As Nice n Easy pointed out, it's that time of year when we begin in the gloom and finish in the light with the birds chirping. Yeah, it's pretty great.
Mosey around lower loop
Willie Mays Hayes
Under the Bridge
Red Barchetta (100 SSH, 75 mountain climbers, 50 lbc, 25 Merkins, 10 burpees)
Sausage Works (pullups and SSH)
California Roll, Tahoe Style
10 to 1 (tricep dips and overhead press)
Homer Marge Mr. Burns
Convergence this Saturday. Prayers up for Toledo's Smokey. Nice n Easy took us out.
Nice n Easy
Jiffy, Nice n Easy, Vamos, and Miyagi (QIC) decided to come to Amberly to work out this morning. We started with a run to the top of the park by the swings for a push up/LBC ladder. We then moved down to the pull-up bars for a pull-up, row, dip , and squat circuit. Lap around the tennis courts for some ab work (big boy sit ups and oblique crunches). Another lap around the tennis court for npr BTTW. We finished with a mosey to the flag for the COT. See you Thursday.
YHC was glad to see that the morning storms failed to materialize. However, YHC was not pleased to see that 3 Sugar Rays showed up looking for some action. In the end, we cycled through 3 routines that kept us all together and we closed out another month of F3 Cincinnati goodness.
SSH x30 IC
Imperial Walkers x30 IC
LBCs x30 IC
Willie Mays Hayes x20 IC
1. Sausage Works. PAX performed 100 squats IC while taking turns doing 5 pullups.
2. Charles Bronson. PAX performed the following with a lap around the courts in between.
a. 50 Merkins
b. 50 Monkey Humpers
c. 50 LBCs
d. 50 Tricep Dips
e. 50 Lunges
f. 50 American Hammers
g. 10 Absolutions
3. California Roll, Tahoe Style. PAX 1 holds BTTW while PAX 2 runs around courts. Flapjack.
Itsy Bitsy Spider x30 IC
Heel Touches x30 IC
Table Tops x20 OYO
Freddie Mercury x25 IC
We congratulated each other on populating the June Q list and Vamos took us out.
Bartman (F3Knoxville), Primus, Tahoe, Ragnar, Nice-N-Easy, Miyagi and Pinto (QIC)
Humid and hot, the coming workout would be a sweat fest, but 7 Pax showed up for Pinto’s VQ. We were glad to see Bartman join us from Tennessee.
Deceivingly simple, the Pax wondered if Pinto’s VQ would need to be usurped to insure an adequate beat down, but in the end they were not disappointed.
Moseyed over to the hill for a partner routine, partners alternating between bear crawling (theme of the day) up the hill/crab walking down and performing 100 Merkins, 200 LBCs and 300 Squats. Now we were warmed up!
The Wall (not Pink Floyd):
Moseyed over to the wall for the People’s Chair and a few lame jokes, followed by a new exercise that may end up as a keeper – Mike Tyson’s, but we need to bark cadence in more of a high-pitched voice next time.
A routine the Pax hadn’t seen in a while. Moseyed over to the back of the upper field, then made our way across the field and back doing approximately three sets of this six exercise progressive routine. The BLIMPS acronym stands for 5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks and 30 Squats.
Field of Dreams:
Moseyed over to the baseball diamond and set up stations at 1B, 2B, 3B and Home. The team at home performed 15 Burpees, while 1B did Merkins, 2B did LBCs and 3B did Squats. Each team them rotated to the next station until all were completed. Oh Yeah, forgot to mention, of course we bear crawled from station to station. The Q gave the option of a running Pete Rose dive into the next base instead of bear crawling, but nobody accepted.
Catch Me If You Can:
After moseying back over to the upper field for the final routine, the Pax paired off with the same partners. While one partner bear crawled (of course), the second partner performed 15 Imperial Walkers, and then ran to catch their partner and switch roles. Up and back on the field, and we were complete.
Rotation of four favorites, ending with Miyagi’s famous Table exercise to close.
Reminder for Memorial Day session (Murph) and the June Convergence. Primus took us out.