• When: 2024-09-03
  • QIC: Fool's Gold
  • The PAX: Bird Strike, Speedo, Soccer Mom, Buddy Love, Lumbergh, Bout Time, Laettner, FG (QIC)


Speedo’s Ladder

CONDITIONS

SC weather doesn’t get much better than it was this morning. Low 70’s (?) and nice breeze, very helpful in diffusing Laettner’s flatulence and Lumbergh’s belches.

Be Classy GIFs - Find & Share on GIPHY

WARM UP

You know the drill…

  • SSHs x 10 IC
  • TTTs x 10 IC (slow, spread em’ wide and stretch it out)
  • Windmills x 10 IC
  • Toddler Arm Circles x 10 IC FWD
  • OACs x 10 IC
  • Toddler Arm Circles x 10 IC REV

Run a lap, grab a block, circle up.

THE THANG

The PAX circled up and paired up and after some questioning about YHCs lack of whiteboard perhaps equaling some lack of planning on his part (for reference, Moose plans his Q’s to the nth detail, but never has a whiteboard) the were given the following instructions.

Partner 1 runs to the bottom of the hill while Partner 2 is exercising. When P1 returns, they switch, P2 runs and P1 picks up the reps from there on. #Flapjack #RinseAndRepeat 

To add to the complexity, the exercises were done ladder style increasing in reps then decreasing like so:

  • Pull Throughs (sans merkin) x 50
  • Big Boys x 100
  • Overheads x 150
  • Curls x 200
  • Rows x 250
  • Plank Jacks x 200
  • Chest Presses x 150
  • Block Squats x 100
  • Burpees x 50 (take a victory lap)

Blocks away just in time for some minor Mary:

  • Lumbergh – Flutter Kicks x 10 IC
  • Soccer Mom – Ray Charles x 10 IC

COT, BOM, end workout

MOLESKIN

YARN | So I'm gonna make this short and sweet. | Ferris Bueller's Day Off  (1986) | Video gifs by quotes | 40f4fb28 | 紗

Thanks to the 7 other #MenOfDepot who made it out this morning to get a little better, share a few laughs, and listen to some classic tunes. Today’s playlist was:

  • Bad Moon Rising – CCR
  • Purple Haze – Jimi
  • Limelight – Rush
  • Start Me Up – Stones
  • Don’t Stop Me Now – Queen
  • The Chain – Fleetwood Mac
  • You Shook Me All Night – AC/DC
  • Summer of ’69 – Bryan Adams
  • Land of Confusion – Genesis
  • Push – Matchbox Twenty (not classic, by most standards, but a banger by others)

Today’s was a simple Q, with a lot of reps, but by partnering up the load was shared.

Michael Scott - That's what she said - GIF - Imgur

These partner up Q’s are a great way to defeat a common enemy. You have motivation to move quickly so as not to unduly burden your partner and just about the time you are smoked with the reps, your partner arrives to relieve you.

Michael Scott - That's what she said - GIF - Imgur

These “partner up Qs” are an F3 staple and while I can’t remember my first one, Box Wine is probably the intergalactic champ of these. His off-campus, brick toting, hill climbing Q, while a horribly inefficient way to move bricks (but I just brought them UP the hill, now I take them back DOWN???), is a great workout and a good way to team up to rack up a lot of reps in a short amount of time. So TClaps to Box Wine for well….being Box Wine. 

TClaps also to Speedo. Turns out great minds think alike, and since I inadvertently stole Speedo’s idea for his Thursday Q, today’s BB is named in his honor. 

TClaps also to Soccer Mom and Buddy Love for being the only pair of PAX to climb up and down the ladder and take the victory lap at the end. Well done men.

a man with red hair and a beard is standing in the woods

ANNOUNCEMENTS

Iron PAX is ongoing…based on the twitters I see some of the @f3lakemurray AOs started with week 0 this week, stay tuned to see if this makes its way to Depot.

Your AOQ, Speedo is on deck for Thursday, but the Q sheet could use some love. Get on there and get your name in.

PRAYER REQUESTS

  • Florida football in general (kidding)
  • Those PAX we haven’t seen in a while
  • Unspoken

TL:DR

Having your own box seats > having to sit with the plebs > being a pleb

Shoo GIFs | Tenor

FG Out! #SYITG

 

Leave a Comment

Your email address will not be published.

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.