disco-duck

Teamwork Makes the Dream Work

Posted on October 11, 2019 | 2 minutes | 366 words |

With the cool brisk October air in full effect, 21 PAX including 2 FNGs gathered at Hunterest of all Parks in anticipation. Some were wearing tanks, but more were not. First exercise, pledge of allegiance. Warm Up SSHs, Good mornings, Sir Fazio, Runner’s stretch, calf stretch, Plank jacks, and CFMs. Pre-Thang 33 burpees to the dulcet tones of AC/DC’s Brian Johnson singing Thunderstruck. The Actual Thang Split into 2 teams to execute the following: [Read More]

Franklinaversary - 5th edition

Posted on October 3, 2019 | 2 minutes | 422 words |

On the last Monday in September in 2014, YHC was privileged to be an FNG at an A-Team workout. Today, YHC took the opportunity of his anniversary to repeat his inaugural F3 workout, this time as the Q, just as I did on the last Monday in September 2015, 2016, 2017 and 2018. Following the first time I participated in this workout (under the leadership of Denali), I couldn’t raise my arms above my head for 3 days and couldn’t walk properly for 6 days. [Read More]

MiL loves her new Condo

Posted on October 1, 2019 | 2 minutes | 218 words |

Well, there goes my last excuse, time to ring that second bell. Warm-up 20 HIMs mosey through the balls. YHC thought to cause some chaos in people’s days by skipping the good mornings, but reflex took over and everyone got their good morning before arms circles and perfectly led seal claps. Thang 1 Tired of feeling the threat of dropping a rock on YHC’s head, we hit the rock pile first for three rounds of overhead presses, dollar bill pickups, and ruh-rows. [Read More]

Odyssey Prep

Posted on September 16, 2019 | 3 minutes | 471 words |

Honestly, I had no plan when I started out yesterday morning other than to provide a solid beat down. After a quick pledge we were off to the lower parking lot. Why? Because I seem to always start there. Warm up Circle up for: Good Mornings Burpees to calm the mumble chatter SSH Sir Fazio Arm Circles Seal claps Some more burpees Mountain climbers During the warm up, Callahan commented that he had completed many burpees this week. [Read More]

Let's Get VQ Week Started Early

Posted on September 9, 2019 | 2 minutes | 338 words |

At 0545 a quick check for FNGs came up empty, which was a bummer because I had absolutely memorized the F3 mission statement. Instead I just let all of the veterans know that I really had no idea what I was doing and they should modify accordingly. On to the Pledge. Warmup: Mosey to the top parking lot to the right and circle up for 20 SSH IC 10 GM IC 10 Standard Merkins OMD Calf Stretches L/R 10 Wide Grip Merkins OMD 10 Daisy Pickers IC Mosey to the back parking lot. [Read More]

Birthday Beatdown!

Posted on September 7, 2019 | 2 minutes | 381 words |

Good morning Pax and welcome to my birthday Q! I was too excited to sleep last night and woke up a good 1.5 hours early for the start of Phoenix. No FNG’s today so quickly through the disclaimer and pledge. Mosey around parking lot and circled up for warmup. SSH, a very slow good mornings, seal claps, and calf stretches. That’s enough of that as I needed all the time I can get for the beatdown. [Read More]

Riptide substitute

Posted on September 6, 2019 | 1 minutes | 151 words |

As you know, the responsibility of a site Q is to cover when a committed Q can no longer commit…just didn’t think it would happen week 1 as one of the two new site Qs. And where is Sky Blue and Goose? They are nowhere to be found… Welcome FNG Derby! Warm up 20 SSH 10 Good mornings 10 each fazio arm circles forward and backward, seal clap and overhead clap oh…and don’t forget 5 burpees for not counting this morning…except for beaker! [Read More]

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Push

Posted on August 17, 2019 | 3 minutes | 523 words |

A few months ago when the idea for Green Mile was born, I knew I’d want to lead a workout there, but I also knew that 90 minutes was a long time and I might need some help. I reached out to Red Ryder, and he was happy to jump in and give me a push. Warm-Up Pledge allegiance to the flag, then take a lap around the pickle and circle up for side straddle hops, Good Mornings, Moroccan nightclubs and Control Freak Merkins. [Read More]

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Freebird and Frisco Co-Q

Posted on August 15, 2019 | 3 minutes | 565 words |

Day 4 of Frisco Terror(ible) Week of Qs. One of the skills I have learned is “if you can’t do it, co-Q it”. Thus faced with the prospect of Bounty Hunters being 4th on the list this week and a massive, runnable site I decided to EH the exclusive and sometimes elusive Freebird as a co-Q. Luckily I twisted my ankle a few weeks back getting a ladder out of my garage for him so he feels bad enough to jump in an Q with me. [Read More]

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Day 1: The Frisco "Week of Terror(ible) Qs" Kicks Off

Posted on August 14, 2019 | 3 minutes | 535 words |

So when Red Ryder begged me to Q the Lion’s Den Q I agreed (since I technically owe him a favor for helping me build a gazebo for my M). Then I noticed that there was a free spot open every day of the week. It wasn’t my anniversary and I wasn’t sure I could do it (still am not), but for some reason I found myself filling my name into those open slots. [Read More]