A 5-Pack and it’s only Monday

/in /QIC:
PAX: , , , ,

Was great to be back after vacation and after several weeks of late arrivals for EC, YHC rolled in at 0502.  Saw the chatter about Paradise City the night before so was not expecting a crowd – tough to compete with the big name AOs, but sometimes the small groups can deliver on strong accountability.  I set up the flag and headed out for a solo EC of 2.2 miles with a slower but steady run to Womble and back.  It was muggy as heck and by the time I sloshed back to the start I was drenched but pleased to see 4 #HIM at the ready to push themselves and each other to a strong start to the week.

We waited to make sure nobody was coming in hot at 0530 and I offered what turned out to be a partially false pre-blast.  I claimed this would be minimal running, but we ended up getting in a solid 1.5 including 1 climb of Library Hill.

FNGs: None today, but I had not recalled posting with Pigpen so we went around while we started stretching and each announced our real name, F3 name, and how long we have been posting.
Warm Up: Regular lap, followed by a series of regular w/u exercises in the lot
The Workout: On the jog to the traffic circle at top of Library Hill we stopped and did SSH ICx20 then we did 3 sets from a plank, all 10 count or ICx10 – hold regular, shoulder taps, hold reg, nipplers, hold, mt. climbers, hold, recover.  On the jog down Library Hill down to the pool, not for a swim though, we set up in the lot for SSH ICx20 then Jack Webs 1:3 up to 10:30 and we kept a slower cadence.  Was very impressed because on the slower cadence and with a small group there was all accountability and pretty sure each of us did each rep.  On the jog back to top of Library Hill where we stopped for, you guessed it, SSH ICx20.  On the jog to…The Parking Deck!  We set up down below, each man to a space in a shoulder-to-shoulder line.  We did some shoulder burnout work rolling through fazio arms, seal claps and overhead claps, along with holding out to the side.  Man on the end dropped and did a bear crawl to far end as we kept working through the sets.  Each of us took 4 turns on the bear crawl and we covered the length of the deck – great work.
Mary: 2 quick sets of LBC-6 hold-low slow flutters-homer to marge-American Hammers
Announcements: Q sheet sign up, keep the support going for Meg’s Smile
T-Claps (Recognition): Pigpen for Breathtaker on a muggy Monday, Coal Ash for stepping up to Q Downtown Train next week
Prayer: We prayed for the family in Wescott that lost their husband/father, and for H1N1’s pastor and family for dealing with the death of their 3-month old.  YHC took us out

My dog ate my homework… 6/29 U-Turn

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , , ,

FNGs: Nope
Warm Up: Reg-U-Lar
The Workout: Well, this is so late 6/29 Credit is due…..I really just wanted to make sure that everyone got credit for their efforts!
Mary: Nope.
Announcements:
T-Claps (Recognition):
Prayer:

Oyster Shell Injuries, Indian Run Education, and Hills.

/in /QIC:
PAX: , , , , , , , , , , ,

Pre-Blast featured a reference to Hills this morning. The reality is that BRR is just around the corner and more and more PAX are finding their way to AGS on Sunday’s. For this morning’s edition of AGS, YHC figured it fitting to pick up where we left off from last week and provide another bootcamp style running workout with Hills as the main feature.  Last evening received an ‘HC’ from Deadbolt indicating a return to the gloom. A 5:45am pickup time was established.

As normally is the case on Sunday morning, YHC picked up his gear and in a half-awake manner, picked up the phone to check the status of Wescott clowns looking to clown car. Quick glance and was disappointed to see that Deadbolt was out. Apparently, oyster shell cuts to the foot are a real thing for those who spend time at sea, and can impact one’s ability to perform roadwork on Sunday’s. Not sure if these were suffered on the boat or at a restaurant, but in any event, he’d be missed out there for sure this morning.

Arrived to a very occupied Womble parking lot. That silver sedan has become a fixture, signifying Redenbacher was out getting his EC fix beforehand. And what is this?….A Double D sighting?  YHC thought he had seen a ghost. Glad to see him back in the gloom and especially on a Sunday. I’ve mentioned this before in previous BB’s, but when you put a Double D in the mix of any workout, it amplifies the experience to another level. Pull into my spot and give a nod to the right as DawgPound and Cowboy make their appearance. Plant the flag, greet Pablo, who will be rucking with DawgPound this morning. Good to see him back as well fresh off of vacation. Full House and Cruise arrive from their EC run just as UTI and H1N1 roll in.

Circled up and as 6 o’clock hits, we were off.

Warm Up:

Light jog to the back end Ivan parking lot for the following warm-up exercises. All in 13 reps (homage to Alex Morgan and today’s World Cup final and to redeem my cadence count blunders from yesterday)- Imperial Walkers, Good Mornings, Hack Sacks, Hillbillies, Mountain Climbers. Just as we finished up Mountain Climbers, we hear some very loud Mumblechatter in the distance…Better late then never, Yogi comes trotting in to cash in his HC from the night before. When you arrive late, you do burpees, so with that, 5 burpees OYO. Light jog to the far end of the parking lot to perform Fazio Arms 13 F\13B. From there, lined PAX up in single file for an Indian Run back to the flag. Squat hold at the flag while YHC explained the route.

The Workout: While Pablo and DawgPound took their ruck toward Sugg and to the lake, YHC would provide some hills and accountability to the PAX looking to run this morning. We would start on Stinson in front of the Womble parking lot and begin a scout run past the Hunt Community center to the top of the hill and continue it until we got to the 1st side path in front of the baseball fields. When we got to the path, we held for the six and and began an Indian Run back to the starting point. At times during this Indian run, we had a few gaps in the line causing some inconsistency with pace and some PAX leaving the back of the line before the prior PAX had a chance to make it back in front of the line. As we got back to the starting point, PAX squat holded for the six. As we squat held, Yogi provided a history lesson on the origin of the Indian Run. He shared that it was designed for longer distances to keep the PAX together, so that the line would move to accommodate the pace of the slower PAX to keep the group together and avoid instances where that PAX would not fall behind and get eaten by a bear or other wild animal. As I write this, I’m hoping that there is a PAX out there that decides one day to dress up in a bear suit and jump of the bushes the next time we do an Indian run at Womble to illustrate this point…. I digress, my apologies.

At the conclusion of this history lesson, YHC explained the route again to ensure everyone was on the same page. This would be a hill accountability run where we would be picking up the six periodically throughout the run and tackle the hills together. The route would take us down and up Stinson. When we reach the top of the hill at Stinson, we would circle back and pick up the six. We would then take a right onto Bass Lake and head to the parking lot at Bass Lake. When we reach the parking lot, we would pick up the six and ensure that we arrive at the same time and\or squat hold for the six. At the parking lot, we recovered on a series of 3 exercises- 5 burpees, 10 star jumps, 20 squats before making the final push back up Bass Lake Road and back onto Stinson. Great pushes by all PAX up the hill. We made 2 stops on the way up the hill were PAX either circled back for the six or did a plank hold with Merkins mixed in (thanks to DoubleD for setting this standard). On the last stop at Stinson, PAX performed one last plank hold for the six and performed 13 merkins, before making a strong push back down and up Stinson. As PAX finished up, they were treated to a Yogi and Abe jail break up the hill to finish up at precisely 6:58… 2 minutes shy of the 7am end time and just under 5mi of ground covered as promised.

Mary: Series of stretches as we waited for Pablo and DawgPound to finish up their ruck.

Announcements: JoCo needs some support. Head out there if you haven’t had an opportunity to experience a workout at these AO’s- Grow the Mustard Seed as UTI shared his experiences from recent travel to Michigan. F3 Dads Camp coming up. Check Slack and FB for details. Sasquatch July 27th CSAUP.

2nd F- Dunkin Donuts.

Prayer: Prayers for a pastor H1N1 knows, who recently suffered the loss of a child. Additional prayers for a Wescott neighbor Tom, who recently passed unexpectedly. Prayers for his family, wife, and 8 children. YHC took us out.

World Cup Cardio For Dads and 2.0’s- 34 PAX Strong for Little Squirts workout

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

With the Women’s World Cup tomorrow, YHC and his co-Q 2.0- Sprinkles mapped out a soccer inspired cardio workout complete with a 2.0 vs. F3 Dads finisher. Arrived a few minutes early to chalk off the back parking lot of Ivan, for some later exercises, but as we started walking back, we realized that the soccer fields which were usually filled with tournament play were actually empty. This would provide the perfect opportunity for on-field drills after warm-up, which ended up working out better. Dads and 2.0’s started filing in and gathering at the flag. Lots of new 2.0 faces and soccer balls filled the grassy area next to the tennis courts.

YHC looked down at his watch and then checked with 187 on the time, who indicated my watch was off by about 1:10. With that, YHC and Sprinkles had PAX circle up for instruction. No FNG dads this morning, but 8 new 2.0’s. Did a quick check on exercises with the 2.0’s- demonstrating bunny hops, Side Strattle Hops, Bear Crawls as these would be integral to some of the exercises we would be performing this morning. With everyone on point, YHC and Sprinkles made their most aggressive move of the morning with a light stroll around the soccer fields. As we made our way toward the back lot of Ivan, YHC realized this may not have been a smart move considering the little legs out there this morning, but the dads were veterans and knew how to modify by picking up 2.0’s on shoulders to complete the run back to the flag.  T-Claps to those with multiples today to inspire the older ones back to the flag. Squat hold at the flag for the six and circled up for the following:

FNGs: Pastel, Boots, Warhol, Tumbles, Dory, Tea Time, Posada, Vanellope

Warm Up: Alex Morgan Inspired exercises for a 13 count for each of the following: SSH, Fazio Arms F\B, Goof Balls, Squats, Mountain Climbers, Imperial Walkers, Hillbillies, Mountain Climbers. Not used to a 13 count, YHC struggled with cadence on half of the exercises and felt the need to stop at 10 and sometimes exceed 13 on a few occasions.

The Workout: With the soccer fields wide open, YHC and Sprinkles instructed PAX to grab all of the soccer balls and led them to the fields for a series of drills.

1st Drill- Up and Unders

With Pikachu and 187 holding a long wooden dowel horizontally, dads planked along the dowel line behind it. 2.0’s lined up about 20 yards in single file in the distance. As they were in line, they’d perform SSH’s and the person at the front of the line would sprint to the dowel, hop over it and then bear crawl through the tunnel of planked dads. Height of the dowel was adjusted per 2.0. Completed 1 round and switched up to the next exercise.

2nd Drill- Soccer Ball Toe Taps (New Mexico inspired)

Formed 5 lines of dads and 2.0’s 20 yards behind two soccer balls placed 10 ft apart. PAX in the lines planked, while leader in each line sprinted to the 1st ball and performed 13 toe taps before moving to the 2nd ball 10 feet ahead and performed 13 more toe taps, before filing back into the plank line. While in plank position, YHC, Pikachu, and Lipstick called out alternating plank exercises- Right Arm-Left Arm- Regular, Shoulder Taps, Merkins, and a questionable call for Pickle Pounders (Thanks, Lipstick- would not be an F3 workout without these). Completed 2 rounds before moving to the next exercise.

3rd Drill- Kick and Retrieve

3 Lines of PAX planked behind a soccer ball. Lead PAX would kick the soccer ball ahead about 10-15 years, while the PAX at the back of the line would get up and sprint forward to retrieve the ball and dribble it back to the lead PAX next in line and resume place at the front of the line to move their way back. This looked good on paper and on the field, until 187 pointed out that there was an error in the exercise design, which was causing him to continually kick and retrieve. In any event, we made it through somewhat of a cycle before calling a scrimmage of 2.0’s vs. Dads.

Let’s just say the dad’s were a bit competitive this morning. Some early scores and a dribbling masterpiece and goal put on by Pac-Man forced us to change the rules where adult PAX who were carrying a 2.0 would be considered a 2.0. It most be told that Pac-Man has serious soccer skills and if we were to give him a soccer ball at Paradise City, I guarantee he is 1-2 minutes faster than his normal pace time. An additional rule was also put in effect where adult PAX could only get 2 touches on the ball before having to pass or shoot. A big shout out to the Popinski and Boots tandem, who served as enforcers for the 2.o Team and also Tea Time showing off some sideline skills to a cross that should have been converted by Messi, but got a late jump.

9:45 hit and YHC notified PAX of time. PAX called for additional play and why not? We were having too much fun. Called game at 9:55. With soccer balls and water bottles retrieved, headed back to the flag for Mary.

Mary: Stretches OYO. Quick Count of PAX-34, Name-O-Rama, named 8 new 2.0’s

Announcements: F3 Dads camp coming up. Look on Slack and FB for updates or see M4L for further details.

T-Claps (Recognition): All PAX for coming out this morning to the workout. All of the 2.0’s for getting out there and having fun.

Prayer: Prayers for Pikachu’s wife who is experiencing back pain. Prayers for those healing from illness and injury. YHC took us out. On behalf of Sprinkles and YHC,  it was a pleasure and honor meeting with everyone and leading the workout.

2nd F- Freeze Pop Fellowship followed.

Moroccan Skull Crushers

/in /QIC:
PAX: , , ,

FNGs: Not today

4 HIMs showed up this morning at GP post CSAUP.  Pikachu of course doubled down posting UTurn before the beat down. 

WarmUp:

20 Fozzie Arm Circles, 10 slow noisy Good Mornings, 20 SSH, 10 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies, 10 boat canoes

The Workout

Mosey to the wall of pain

3 sets of 20 ct wall sits (Al Gore, Moroccan and Prisoner style). YHC suggested the possibility of a Moroccan BTW but PAX wisely decided we didn’t have the insurance coverage for Moroccan skull crushers. 

2 sets of 30ct Ascending Testicles

Mosey to the Rock Pile (Rotate rocks b/w sets)

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders

Swap rocks out for something beafier

4 sets Rock Press; 3 sets of 10 Windshield Wipers; 10 Rockies

Mosey to playground

Aik’n Abs

  • 20 LBCs
  • 10 Pickle Pounder
  • 10 WIIs
  • 20 H2Ms (10 standard, 5 single leg)
  • 15 American Hammers
  • 20ct 6 inches
  • 30 ct Chicutt Planks

Aik’n Legs

  • 20 Squats
  • 20 Lunges
  • 10 High Knees
  • 10 Split Jacks
  • 15 MNT Climbers

Aik’n Arms

  • 15 Dips
  • 10 Shoulder Tap Planks
  • 3 sets of 5 hand release Merkin + 3×5 ct Supermans

Pumpkin suggested Pull-ups but YHC shared there are probably plenty of Pull-Ups in the playground trash cans already (Took Pikachu a while to get my stupid joke)

Announcements:  Megan Smiles Charity Event (July 20th & 22nd.  Greenville CSAUP end of July,

Prayer Requests:  187’s friend Tom passed away leaving 8 kids behind. Prayers for healing: 3rd Cousin’s wife’s skin cancer surgery and Pikachu’s wife’s back pain.

YHC took us out.

63

/in /QIC:
PAX: , ,

Warm Up:

Inchworms, side shuffle squats, axe kicks, crescent kicks. Money to the back, and SSH, arm circles, and shoulder rolls.
The Workout:

Decreasing-rep rounds: 15-12-9-6-3:

  • Wall step ups
  • Derkins
  • Box jump
  • dips
  • ~250m run after each round

Mary:

LBCs, side-plank pulse, pikes on the bar or knee-ups

Combatives

Blocking and flowing like water

Announcements:

Emreril’s raffle

T-Claps (Recognition):

Martini, for taking Q the past 2 weeks. Cupid for rockin the ECs.

Prayer:

Norm traveling; youth ministers’ families at H1N1’s and LED’s churches. One lost their 2-month old, one lost a husband.

Go to the hill and make it suck

/in /QIC:
PAX: , , , , , , , ,

FNGs: Angel & Pyle
Warm Up:

Tennis courts, SSH, Imperial Squat Walkers, Fazio+Overhead+Seal Claps

Merkins

Blue Devil’s x10 🙂
The Workout:

Go to the hill, make it suck.

There were irkins, derkins, dips.  We went up, we went down.  Once we went up backwards via crawl bear (this was, in fact, not a great idea.  Props to Yogurt for solo completing that one).  We did WWII, star jumps.

One time, we went across the field via broad jump burpee, came back via bear crawl.

Did a round of Jack Webb’s for fun.

After that, the FNG and rest of the pax were revisiting the wisdom of showing up.

 

So we went to the pavilion and did a Banana Seat throwback…. Bear crawl parade on the picnic benches.  Hands on the ground, feet on the benches, go the length.

Bttw, because I love you Lucky.

 

Quick trip to the playground for 3 rounds of pullups, WWII, merkins.

 

Head to shelter for Emeril’s cool down yoga.
Mary: yoga with Ivan
Announcements:

Need more help with 3rdF this month.  We were asked to man a golf tournament+silent auction.  Still need 3-5 #HIM to step up and fulfill our commitment.  See Slide Rule, Wiggly, or Slack for details.
T-Claps (Recognition):

Pigpen took taker for next week.  Props to Yogurt for making it up that hill!
Prayer:

Warbucks pregnant wife fell and passed out yesterday.  Scary, but seems everyone is ok.  Crab Legs, Shredder.

Two Big Bowls of Quinoa – aka 1776 workout

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

First, WTF is quinoa. Second, I had to ask Alexa how to spell it.

Happy Independence Day!

5 for 7.4 mile EC: Pikachu, Cobbler, Warbucks, H1N1, Skidmark

Several others for 2 mile EC

39 Pax posted this morning.

FNGs: Welcome Oboe and Snowden
The Workout:

T-Claps (Recognition): American Eagles: Popinski, H1N1, Yogurt, Banana Seat, 187, Pikachu, Lipstick was on his way.
Prayer: Warbucks and family, Thank you for the freedoms and our first responders, 243 years ago men sacrificed their lives to fight for the freedom we have today, good to Noah’s Arc back out, safe travels this weekend

All My Favorites

/in /QIC:
PAX: , , , , , ,

It was a warm night at Thunder with what may have been the hottest day of the year. At the 1900 mark Q made everyone squat hold while he gave a disclaimer and made sure all medical paperwork and life insurance were up to speed. There was a reminder to modify as needed and make sure we keep an eye on the 6.

EC: Pikachu, Skidmark. Crosby and John Deere did a pre-workout run but the heat was a little too much and decided to modify.

FNGs: None
Warm Up: 10 burpees OYO. Mosey to 1st corner at soccer field and 5 cc SSH. Mosey to Second corner and do 5 cc SSH & 10 merkins. Mosey to third corner for 5 cc SSH, 10 merkins, 15 cc plank jacks, Mosey to amphitheater and do 5 cc SSH, 10 merkins, 15 cc plank jacks, and 10 cc Imperial walkers and 10 cc hillbillies

The Workout: Box jumps x 10, dips x 10, box jumps x 15, dips x 15, box jumps x 10, dips x 10.

Mosey to playset for 7’s with pullups and merkins

Mosey to area near the flag for burpee bullring. One pax goes in the middle and selects someone to race to 5 burpees. Pax on the outside do side strattlehops. Loser runs to a bench and returns while winner joins the circle. All Pax went two times.

Mosey to the hill on the bottom side of the soccer field. Bear crawl races up the hill. Winner does 3 merkins. All others do 5. Rinse and repeat x 5.

Mary: Hold plank for 5 minutes. During 5 minutes did each arm up 1x, peter parkers, pickle pounders, side crunches. When Q noticed most pax were on their knees we took a quick break.

Back to plank for 5 more minutes. This time is was a straight hold with Q asking pax the F3 mission, core principals, and motto. Sets of 5 merkins at various times. One set of clock merkins with stops at 12, 9, 6, and 3. Ended when most Pax on their knees.

Announcements: Beta AO Wednesday joint Q with Carpex. Will run a couple more times. Convergence tomorrow 0704 at Womble

T-Claps (Recognition): Hot

Prayer: Tom’s family from 187’s neighborhood, Crablegs, Shredder.

Not Much Talk But A Lot Of Sweat!

/in /QIC:
PAX: , , , , , , , , , ,

FNGs:NONE

EC:Aquaman, Dahmer, Katniss
Warm Up:1 lap around soccer field with a stop at the halfway point for some SSH X 15 and Daisy Pickers X 10. Continue back to tennis courts for some Fazio Arm circles 10 fwrd 10 reverse, into seal claps X10 and overhead claps X10
The Workout:Partner catch me if you can around soccer fields. 1st time around person in back does 15 high knees then catches partner. 2nd time around was 5 merkins and 3rd time around was 3 burpees. We then picked up the 6 and indian run to bottom of ramp at the pit. 7’s was the game! Burpees at bottom and merkins at top starting with 1 burpee and 6 merkins. YHC instructed PAX to run 90%-100% up the ramp and easy down. Once completed we took a mosey around the soccer field together to cool down arriving at the tennis court for mary.
Mary:We began with some shoulder taps IC led by Shamwow while YHC retrieved his phone. Once YHC returned we quickly transitioned into a 20ct of WWII’s then 20 LBC’s IC. Flip over to Pickel Pounders 20ct IC and into plank hold for a 10ct from each person (threw in some right arm and left arm up during the plank hold) ending with YHC. We finished with some downward dog, runners pose and pigeon pose to say thank you to our lower bodies for bringing us through 3+ miles!
Announcements:1776 workout
T-Claps (Recognition):
Prayer:YHC took us out. Travels for everyone, Katniss family member, People suffering with PTSD during this holiday! Loud noise is a big thing to some that have had to deal with the real thing. Be Aware Please!