So I received the call to Q Purgatory the day before by the one and only TR. Not wanting to let him down and to repay the site where I spend >90% of my Saturday mornings I agreed. Since I was traveling for business that day I knew I would have little to no time to develop a theme and so went with an oldie but a goodie, all the stuff I hate. Armed with my Bluetooth speaker and desire to share my pain it went something like this:<\/p>\n
Warm-O-Rama:<\/p>\n
Sshx 20
\nHigh knees x 20
\nImperial Walkers x 15<\/p>\n
Mosey 20 feet, remember that we forgot one and then:
\nToy soldiers x15<\/p>\n
This was because I hate exercises that spell something out (I leave it to you all to figure out this one) and moseying from the start before the warm up is complete (plus I forgot the Toy Soldiers and so had only spelled SHI)<\/p>\n
The Thang:
\nMosey around track stopping at every “corner” to do jump squats starting at 5 reps and increasing reps by 5 every corner<\/p>\n
This is because I hate running while also doing jump squats<\/p>\n
Gather at pull up bars
\nDid a full rendition of “Flower” by Moby, AKA “Bring Sally up” where pax start in plank and move up and down as instructed by the lyrics<\/p>\n
This is because its just terrible, I mean how long is that damn song?????<\/p>\n
Next I borrowed from Ripple his ingenious terrible creation:
\n“Dora wears pull ups” where partner 1 does the exercises below while partner 2 does pull ups to failure
\n100 merkins
\n200 LBC
\n300 Squats
\nTo the sounds of Spotify’s classic rock of the 70s, 80s and 90s (don’t know what criteria they use for inclusion but lets just say there were some interesting choices)<\/p>\n
Mosey around track to rock pile
\nPick out a medium rock (Pax were warned against any heroics with rock choice). All exercises to be done OYO
\nCurls x20
\nBurpee x 5
\nCurls x 15
\nBurpees x5
\nCurls x 10
\nBurpees x 5
\nCurls x 5<\/p>\n
John Cusack around circle<\/p>\n
Skull crusher x 20
\nBurpee x4
\nX15
\nBurpees (Omaha to 2 Burpess as this REALLY SUCKED)
\nX10
\nBurpees x4
\nX5<\/p>\n
John Cusack around circle<\/p>\n
Overhead press x 20 Burpees x1<\/span> Burpees x1<\/span> This was because it seemed like it would be really terrible and boy did it live up to that!<\/p>\n Mosey to Lido deck<\/p>\n Step ups right x10<\/p>\n Derkins x10<\/p>\n Step ups left x10<\/p>\n Irkins x 10<\/p>\n Dips x15<\/p>\n Repeato<\/p>\n This is because I hate doing right leg something and then not doing left leg something as the next thing!<\/p>\n Mosey to parking lot Penguin crunch<\/p>\n Mutton crunch<\/p>\n The last 2 because I was pretty damn gassed and lets face it these are 2 of the easier Mary exercises<\/p>\n NMM:<\/p>\n Much opining on the quality of the songs in the play list (YHC agreed for the most part and tried to place the blame where it belonged, on Spotify)<\/p>\n Glad to work out with Deductible, guy has no quit in him.<\/p>\n Burlap provided his usual math genius by proclaiming Pony had the median age (YHC did not have sufficient motivation to check himself so will trust Burlap’s math skills are as sharp as ever)<\/p>\n Grateful to Spam for the ride as always and for coming despite my assurances that it would suck<\/p>\n COT<\/p>\n YHC took us out thanking HIM for the morning, the humidity (HE really came through with LOTS of humidity), the fellowship and asking HIM to remind us that our health is a gift and not a right and one that we must care for to maintain.<\/p>\n Announcements:<\/p>\n Schmedfest on 8\/25 is coming to benefit Crisis Control Ministry can also support them by drinking at Wise Man brewery on Tuesday nights<\/p>\n Spam has the Q at Flatline on Tuesday<\/p>\n Look for F3 Gears to start in October, Sundays AM (probably about 6:45), Undertow will lead the effort<\/p>\n Prayers for the Moore family who were in a head on collision Friday night, for Undertows father who has received worrisome blood test results, the Otto family and for Prohl as well as those suffering from addiction<\/p>\n FIN<\/p>\n Thanks to TR for trusting me with keys and for all the pax that put up with me for what was a last minute work out.<\/p>\n Always an honor to lead these men!<\/p>\n","protected":false},"excerpt":{"rendered":" So I received the call to Q Purgatory the day before by the one and only TR. Not wanting to let him down and to repay the site where I spend >90% of my Saturday mornings I agreed. Since I was traveling for business that day I knew I would have little to no time […]<\/p>\n","protected":false},"author":174,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[94],"tags":[],"class_list":["post-5945","post","type-post","status-publish","format-standard","hentry","category-purgatory"],"acf":{"q":"Splash","date":"8\/10\/18","pax":"Splash, Burlap, Resistor, Pony Express (Median Age), Spam, Parkay, Deductible, Undertow, Boomerang "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5945","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/174"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5945"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5945\/revisions"}],"predecessor-version":[{"id":5947,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5945\/revisions\/5947"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5945"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5945"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5945"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nBurpees x1
\nOverhead press<\/span> X15<\/p>\n
\nOverhead press<\/span> X10<\/p>\n
\nOverhead press<\/span> X5
\nThrow rock back in pile<\/p>\n
\nMary:
\nBox cutters (just cause its fun to say)<\/p>\n