Category: The Harbor

COUNT-OFF & NAME-O-RAMA

PAX: Stingray, Oatmeal, Unicorn, Icebox

QIC: F150

 

AO: The Harbor
F3 WELCOME & DISCLAIMER:

 

WARM-O-RAMA:

SSH IC x20, IST IC x20, LBAC IC x20, Windmill IC x10

 

THA THANG:

Mosey to the corner across from tennis courts 25 merkins start, halfway, return

 

5x5x5 around playground. 5 laps, 5 pullups, 5 burpees

 

Mosey to Handball Court

Bear Brawls (partner resistant bear crawls) down and back

30 bicycle crunches

 

Duck walk down and back

30 bicycle crunches

 

Bear crawl down and back

30 bicycle crunches

 

Monkey Walk (monkey humper position holding ankles walk) down and back

30 bicycle crunches

 

Frog Jump down and back

30 bicycle crunches

 

Inch worm down and back

30 bicycle crunches

 

DMC

From the baseline Duck walk to each white line,,5 merkins, crawl bear back.

 

Mosey to flag

 

MARY:

Don’t Cross Mary IC x15

Oblique Crunches IC x10

Supermans IC x10

Plank little leg circles IC x20

V Ups IC x10

 

 

CIRCLE OF TRUST/BOM:

Hope

 

MOLESKIN:

 

 

ANNOUNCEMENTS:

1. Q Source Tonight 6 PM Hillcrest Chick-fil-A & 11:30 Friday at Preston Center.
2. Icebox Party next Saturday
3. Relay Marathon December 15
4. PAX Christmas Party December 15

 

 

COUNT-OFF & NAME-O-RAMA
PAX: Stingray, Sally
QIC: F150

 

AO: The Harbor
F3 WELCOME & DISCLAIMER:

 

WARM-O-RAMA:
SSH IC x21; Cooper Head IST IC x20, Annies IC x20, LB Arm Circles IC x20

 

THA THANG:
Mosey to parking lot in front of LHHS

Bear Brawls (partner resistant bear crawls) 10 steps;

PAX 3 lunge walks backwards

Rotate

Length of the parking lot

 

Mosey to the B Field

 

DMC

From the goal line Duck walk to the 10-yard line, 5 merkins, crawl bear back to goal line.

Repeat to the 20, 30, and 40 yard lines increasing # of merkins by 5.

 

Tire Flip down the field and back (maybe just down)

Group 1 Flips, Group 2 does exercises then flip

8 Burpees, 6 Alternating shoulder taps, 4 Lt Dans, 2 Lt Danger (merkin at end of dan)

 

Mosey to Loading dock

Box Jump 2 sides of the Loading dock, 2 Rds.

 

Mosey to front of LHHS

Lunge walk to van, sprint to the steps of the front of the school

 

Bear crawl up the steps, at each landing 5 diamond merkins, crawl bear down 5 diamond merkins at each landing

 

Mosey to flag

 

MARY:

Don’t Cross Mary IC x15

 

CIRCLE OF TRUST/BOM:

We are all given natural talents by our Creator, how are we stewarding them in our work place and homes?

 

 

 

COUNT-OFF & NAME-O-RAMA:
PAX: Mulligan, Ant Man, Unicorn, Plus One, Draper, Alright Alright, Stingray
QIC: PowPow

AO: Lake Highlands North Park – Wednesday, November 6, 2019

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
SSH x 15 IC // IST x 10 IC

Native American run to northeast corner of the park

THA THANG:
Bonnie Blairs x 20 (easy way) OYO, OH Claps x20 IC // Mosey to southeast playground – Box jumps x 10 IC, Derkins x 10 OYO // Mosey trail along south side of park toward Rec center –  Freddie Mercury x 20 IC, Ski Abs x 10 IC // Mosey to handball court on west side – wall sit ~60 seconds // Mosey toward northwest corner – Inverted row from handrail (aka Aussie Merkins) x 10 IC // Mosey to lower parking lot (southwest corner)

7 of Diamonds –Around the parking lot. Round of 7 – Groiners (7 reps at each base), Round of 14 – Gorilla Squats

Jacobs Ladder – Run hill from parking lot up to splash pad – Top: Burpees counting up 1 to 7 ; Bottom: Merkins counting down 6 to 0

Mosey to tennis courts: Suicide long to short

MARY:
LBCs x 15 IC / Dead Bug x 10 IC / Uptown Crunch x 10 IC each side

CIRCLE OF TRUST/BOM:
YHC thanked the PAX for getting out of the fartsack to help make each other better this morning. Encouraged them to get out and do the same with, and for, others today.

MOLESKIN:
It felt sort of like a reunion as the PAX arrived, due to most of this morning’s group attending the same church. It was great meeting Mulligan and Unicorn, you guys both killed it today. Alright Alright joked about a workout he’d like to do now that he’s not the Nantan – YHC will say no more so as not to spoil anything in case he decides to go for it sometime.

YHC borrowed the four-count cadence AA used for box jumps last weekend, man it is very tiring doing that count. The PAX seemed to like the Aussie Merkins, YHC picked that one up posting at The Yard in Houston a few months back, but we don’t have the right kind of handrails at most of our AOs.

Also, the parking lot seemed to have less broken glass and trash in it compared to a month ago when Oatmeal had us bear crawling it – but still quite a bit of glass over by the dumpsters.

ANNOUNCEMENTS:

1. QSource and Whiskey Wednesday tonight! 1800 – 2100 AO: Alright Alright’s house
2. Second F Happy Hour on Friday – Ultra is on Q for that.

COUNT-OFF & NAME-O-RAMA:
PAX: F-150, Stingray, Pitbull, Backdraft
QIC: Sally

AO: Moss Haven Elementary Concrete Pad – I propose dubbed “the grinder”
F3 DISCLAIMER & WELCOME:  Given. Tried to get through it quickly but couldn’t today – apologies @Oatmeal!

WARM-O-RAMA:
SSH x 20
IST x 16
Daisy Pickers x 12

THA THANG:
4 Corners – PAX have to bear crawl, burpee broad jump, crawl bear, and lunge walk the 4 borders of the grinder. Complete 4 laps each. Additionally, 1 PAX must be in the middle of the grinder doing flutter kicks at all times. PAX can switch into/out of the middle by request.

Short Distance Jacob’s Ladder – PAX inchworm the length of the grinder, perform 6 Carolina Dry-Docks. Crab walk back, do 1 merkin. Repeato, with Dry-Docks decreasing from 6 to 4 and merkins increasing from 1 to 3. At this point, modify the inchworm to broad jumping and modify the merkins to squats for the remainder of the Ladder.

Circle up – Merkin ring of fire up to 30 (6 each)

MARY:
Superman’s x 20, Crab Cakes x 20, Plank x 1 minute with alternating leg lifts

CIRCLE OF TRUST/BOM:
Done. Prayers for those in Dallas affected by the storms as well as those close to us whom are dealing with illness and disease.

MOLESKIN:
Great to get 5 guys out to LH on a last-minute AO change in cold, rainy, and stormy weather.

This Q required a lot of Omaha’ing: due to lightning arriving ~5:10, we had a last minute AO change to Moss Haven where there’s a large concrete pad with a very high ceiling and 2 open-air walls.

We got to work making use of the limited space, and followed in the footsteps of other successful Q’s: a 4 Corners workout (h/t Oatmeal and Aaarrrggghhh), a Jacob’s Ladder with plenty of animal crawling (h/t AlrightAlright, Coach K), and Shoulder Day – (h/t Icebox).

Seemed like we all got a good beatdown, had some good 2nd F (including talking about the Red Bull Soapbox Race last month, in which @Pitbull just piloted the championship car), and had a good 3rd F start to our day as well.

ANNOUNCEMENTS:
1. QSource tonight 1800 CFA on Hillcrest and Friday at lunch 11:30 (maybe Preston Center?)
2. Panzerschwein CSAUP 2.5 days away – get involved however you can, it will be worth it!