What’s the Standard F3 Penalty for…

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…a whole lot of mumblechatter? Haven’t heard this much since last weekend at Ground Pounder. A new undisputed mumblechatter champion AO? We’ll see. So let YHC know I f there’s an answer to this question. The standardized penalty I used today was 10 burpees OYO. Too soft?

FNG’s: None
Warm Up: Mosey to the former Ivan lot and circle up for ( all IC) SSH x 20, Seal Claps x 10, Overhead Claps x 10, Hillbillies x 10, IW x 10, and Frankenstein x 10.
The Workout: Stop 1 on the journey to get stronger. Each of the 11 pax took turns running the loop of the Ivan lot while remaining pax did an exercise AMRAP together. When runner returns, another pax leaves to run the loop.  Pax switches AMRAP exercises. Go until all pax run their loop. AMRAP exercises were: 3 rounds merkins, 3 rounds WWII’s, 2 rounds alternate lunges, 2 rounds sumo squat jumps, 1 round of LSF’s.

Next stop, the bandstand. Pax on the grass does a 20 count of exercise IC while pax on the bandstand does BTTW. Then pax switch spots.  4 rounds of this with IC exercises being: step ups, irkins, dips, and derkins. Pax up top switched between BTTW and People’s Chair.

3rd Stop, the picnic shelter. Half the pax did continuous SSH IC while other pax “bench crawled” the picnic tables around the square. Pax switch roles. Each man bench crawled and did 50 SSH. If you don’t know what bench crawls are, Skidmark was the first Q to intro me to these.

4th Stop, there’s always rocks to throw around. YHC rotated exercises and all done IC for a total of 45 reps per exercise. Curls for the Girls, tricep extensions, squats, rut rows, and rock spanks. Mumble chatter was extensive during rock spanks. Punishment? The aforementioned 10 burpees OYO. Pax were quick to blame each other for this penalty.
Mary: Tried to get back quickly for Mary but to no avail. Time up as we entered the TBD cage
Announcements: Greenhouse build this weekend. Drop an HC or a DM to @Dumbo. @ Mookie has a goal to Q southwake everything this month. Get out to support one of this HIM’s Q’s. He’s at Tiger Blood tomorrow with a fresh routine to deliver.
T-Claps (Recognition): All the pax who counted cadence while I had my balls to the wall or otherwise occupied in my own beatdown this morning.
Prayer: Our F3 brother Wallaby and family, Pikachu’s M, relief from back pain/injury, our military and nation. YHC took us out.  Thanks my F3 brothers for taking me inside and empowering me to lead and get stronger with you.

It’s the return…

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Dauber asked on Sunday if I could fill in for him at Red October on Monday because he was under the weather.  Not having Q’d a kettle bell workout before I promptly went and scoured Crazy Ivan back blasts in order to come up with a workout.  20 minutes later I had a winkie created and was ready to roll for the morning.  Pre-blast went out and then I noticed that Mutiny was doing ultimate frisbee in the morning, which we usually converge one.  Confirmation from Dauber meant my time creating the workout was for not.  Or was it?  I was already signed up to Q Possum Trot so maybe I could make it work on Wednesday morning, using rocks instead of kettle bells.

Arriving at the park, still unsure what I was going to do, I made up my mind to scrap the original plan and come up with something else.  I’ve tried using a rock in place of a bell before and it just isn’t the same.  Trying to do kettle bell swings while not throwing the rock in someone else’s face is a work out all in itself.  Alas, at least I have a workout pre-built for when I eventually Q Red October (no, Dauber, this is not me signing up for anything).

FNGs: Not today
Warm Up:

Quick lap around the tennis courts.  As we made our way towards the entrance a car was pulling in.  Audible groans and complaints of burpess arose from the HIM in attendance but ulitmately it was someone who was lost or had other business to attend to in their car because they turned around and left a minute or two later.

Circled up for the following:

SSH x20 IC

Windmills x10 IC

Sprinklers x10 IC

Sir Fazio Arm Circles x20 IC (10 forward, 10 reverse)

The Workout:

We made our way to the rock pile and then moseyed to the big hill.  YHC remembered his VQ where we did 11s with rocks and figured that could work here.  We started with 10 Turkish get-ups with the rocks at the bottom, then carry your rock up the hill, put it in your lap and do 1 tricep dip.  Run back down and you know the rest.  PAX were silent, which usually means they’re working hard, which is good.

Afterwards we divided in two two groups.  The first group did 20 Curls for the Girls IC while the other group did American Hammers with their rocks.  When the first group finished we traded places.  After one set we returned our rocks and made our way to the wall inside the tennis courts.

YHC had PAX group up near one end of the wall.  The task was simple, PAX would hold BTTW at about a 45 degree angle while one PAX bear crawled underneath.  When he reached the end he got up in BTTW and the next dude went. We got through two cycles of this before running out of wall.  I had the idea to do wall sits on the way back but everyone was pretty convinced that there was no way we were fitting under each other, which was probably a good call.  I audibled to broad jumps over planking PAX back down the wall.  This seemed to work for everyone but Sprinkler who took exception to the apparent downward dog that Modify was doing.  Kicks to the ribs were expected in retaliation to the calling out but Modify is a good dude and inflicted no bodily harm.

Mary:

We circled up for the following:

WWII x15 IC

Homer to Marge x15 IC

Pickle Pounders x15 IC

Sleeping Hillbillies x10 IC (each side)

Announcements:

Breach’s Travis Manion fundraiser at Bombshell on Friday night.  6p – 9p I believe.  Check with him to be sure

Prayer:

Fram’s wife and baby.  Induction is scheduled for next week but the baby could always come sooner.  They’re both very anxious to meet her.

FedEx’s podiatrist appointment as well as him getting outside of his comfort zone and volunteering to be a prom date to special needs kids

 

010000

Better fix your watch…

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EC: Skidmark

FNGs: Not today

YHC arrived with plenty of time to spare, planted the flag and gave out a few fist bumps. I noticed that my Garmin screen was frozen so went ahead and did a “soft” reset on it. After the watch rebooted and appeared to be good to go, I notice the group looking at me like it is time to go. Someone mentions that it is 5:31, check my watch again and I tell the group my watch says 5:26.  All I hear is “You better fix your watch”……circle up and start the with…

Warm Up:  10 x Frankensteins IC, 10 x SSH IC

The Workout:

Reverse Turkey Leg (5 Mile route)

 

 

 

 

 

 

3 Mile Route:

Rut did an out and back to downtown with Skid picking up the six along the way.

Mary: Almost got some yoga in….

Announcements: Check Slack and FB. A lot of 3rd F opportunities coming up in the next few weeks.

T-Claps (Recognition): Everyone for picking up the six (me) today. Much appreciated. Rut for getting a PR today, good work!!

Prayer: Wallaby and his family, injured PAX and PAX who have not been posting….we would love to see you back in the gloom!

YHC took us out. Always an honor to lead.

Big Perm @ Nutcracker

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FNGs:none
Warm Up: SSH x 15, Imperial walkers x 15, Hillbillies x 15, Rose Pickers x 15, Good mornings x 10
The Workout: partner up for 100 hand release merkins, 200 lunges, 300 LBC in cadence/ Partner jog 100 yards and back while hitting agility ladder both to and fro

Sumo squats x 30      Irkins, durkins,dips and step-ups x 10 (3 sets)
Mary: American hammers, pickle pounders, Homer to marge, windshield wipers
Announcements: check slack, Fill up Q sheet
T-Claps (Recognition):
Prayer: Crablegs

Murph is Back

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After a few weeks of trying something different, the Murph is back on Monday evenings.  Just can’t beat the results of this workout.

Pax of two enjoying 60 degree weather in February.

FNGs:  None

Warm Up: Run one mile

The Workout:  100 pull-ups, 200 merkins, 300 squats

Mary:  Run one mile

Announcements:  None

Prayer:  Silent

Prison Yard Workout 2/4

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8 men and one late comer got up early for a Prison Yard style workout at the Crooked Creek pool. The weather was outstanding and the tools of the trade were on display.

Fonzie, Sprinkler, Double D, Farva, FedEx, Fram, Banana Seat, and Oyster(he got lost)  with Breach on the Q.

Warm Up: Run around the parking lot and circle up for 22 counts of SSH, Frankensteins, Good Mornings and Imperial Walkers and Hillbillies.

The Workout:  Round robin of stations 2 rounds each set is 90 seconds followed by 25 seconds to change stations.

Stations are as follows.

Tires

Leg Press

Chest Press

Ropes

Squat double waves

Split Jack Waves

Plates

Russian Twist Press

Plate Figure 8’s

Jump Rope

Jog jumps

1 leg alternate jumps

Pain Sticks

Squat thrust with a merkin

Overhead press

Sandbag

Twist and Pull

Squat and clean

Barbell

Side to Side twists

Squat and push

Med Ball

Lunge and Twist

Up and Over Merkin

Announcements: Travis Manon Event on Friday at Bombshell Brewing from 6p-9p. For every pax member that shows up, Breach will donate $5 to the cause.

Prayer: Be respectful of those around you and remember that the person you encounter may be having the worst day of their life and are acting emotionally. If we slow down and take a second to understand we may be able to make a positive influence in their life.

Be with those that are sick and let them get better fast to get back out in the gloom.

Don’t be Fooled by the Rocks…12 PAX ‘Get Right’ with Cardio Trains at Downtown Train

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No Super Bowl hangovers this morning for 12 PAX looking to get after it this morning at Downtown Train. Had been to this AO only twice before and really like the surroundings. Nemo really knew what he was doing starting this AO as the face lift to Holly Springs downtown was taking shape. As I planted the flag, Deadbolt came rolling in to cash in his HC from the night before. Katniss followed shortly after. I purposely showed early to evaluate the parking garage. Many probably know having Q’d several times before that things look good on paper, but it doesn’t necessarily mean that it will translate on that morning, so its’ always good to do a walk through.

After placing my cone markers in the lot the way YHC wanted, I then proceeded toward the library to confirm the rock pit was still in business. Checked that off the list and then proceeded to the lot behind the library. Not knowing how many would show this morning, YHC needed to confirm a running lane that was wide enough for PAX not to run into one another for the suicides I had planned. 6 PAX wide max, maybe seven. Anything more than 7 and we’d have to partner up. Checked that off the list.

Mosey’d back to the lot, which at this point still only contained Deadbolt and Katniss’ trucks. Hadn’t gotten through my third good morning before seeing PAX starting to roll in. Pikachu first and then a series of 8 cars. One right after the other. Wait…is that Double D?

In fact it was and had later learned that it was his first post to this AO. Also nice to see Nemo roll in fresh off his trail race and a very productive morning in line at the new Sunset Dunkin Donuts in which he earned the rights to free coffee for the year.

5:30 hit and we were off…

Warm Up: Skinny brisk lap around the lot and circled up for the following: SSH X 31 (shout out to the Chief’s winning score), Imperial Walkers X10, Hillbillies X10, Good Mornings X10, Fazio X10 F\B, Seal Claps X20, Overhead Claps X20, Smurf Jacks X21, and then the a check of the time with some clockwork merkins, making sure we hit every hour. After we finished up the clock, YHC instructed PAX to count off in 2’s…

The Workout: With 2 lines formed, PAX proceeded with dual Indian runs to the parking garage where we merged into one long line. PAX performed a zigzag shuffle from cone to cone, 3/4th of they way down the long garage. Circled back around the lot to the beginning and proceeded with more shuffles in the other direction. After two rounds of this, YHC instructed PAX to get back in their two lines.

Once in 2 lines, PAX performed 2 sets of burpee indian crawls where PAX bear crawled in single file with the trailing PAX bear crawling at a faster rate to the front. When PAX reached a cone, they would yell “Burpee”. When this occurred all PAX performed 1 burpee, when they reached the second cone- 2 burpees and so forth all the way to the end all the way to six. Given my placement of the cones, this worked for the shuffles that preceded, but was confusing to PAX for the burpee trains. Note to self for next time. In any event, burpees where performed and PAX were putting in some great work.

After 2 rounds of the burpee train, instructed PAX on the circle back mosey to line up against the wall. Once the six was in, lined up for some balls to the wall, with 5 counts for each of the 12 PAX (approx..60 seconds- some slow counts\some fast counts). We then quickly went to People’s Chair for the same 5 counts among the 12 PAX. After these were complete, quickly transitioned to the opposite side of the garage where there were lower ledges….Perfect for some Erkins, Derkins, and Dips X 20.

Mosey’d out of the parking garage and quickly instructed PAX into their Indian Run lines. Mosey’d via Indian Run to the rock pile. Advised PAX to pick a rock they were comfortable performing exercises with. Nothing too crazy, but something that would challenge them without injury. John Cusack’d these gems to the parking lot behind the library. Partnered up, speed mattered.

Round 1- Partner 1-Curls w\rock…Partner 2-Tricep Extensions w\rock X20- then switch

After both exercises performed by each partner, they’d sprint to the middle of the lot to the flags and then back in suicide fashion.

Round 2- Partner 1-Goblet Squats w\rock…Partner 2-Squat Presses w\rock X15

After both exercises performed by each partner, they’d sprint to the middle of the lot to the flags and then back in suicide fashion.

Round 3- Partner 1- Rut Rows w\rock..Partner 2- Overhead Presses w\rock X20

After both exercises performed by each partner, they’d sprint to the middle of the lot to the flags and then back in suicide fashion.

Round 4- Partner 1 places rock on the back of Partner 2, who is holding plank position- Partner 1 runs to the far end of the lot and then they switch.

John Cusack’d the rocks back to the pile.

2 Lines formed again and we Indian Ran the long way back to the lot via the library traffic circle and around the lot using the same route as the skinny lap during the warm up.

Mary: After last night’s halftime show, there was no question that some J.Lo’s had to be on the menu. Did these in cadence X 20 (with lots of mumblechatter coming from DoubleD’s direction), Pickle Pounders X 20, Low Slow Flutter X20, American Hammers X15, Regular Plank for 10 count, Right Arm\Right Leg for 10 count, Left Arm\Left Leg for 10 Count, LBC X25. Have a Nice Day…

Announcements: Deadbolt has Purple Cobra tomorrow. YHC is hitting the reset button this month and planning to Q at every AO in the month of February (although after looking at the Q site sheet, slots are really filling up for this month… Nice work, Men!!!).

T-Claps (Recognition): Redenbacher coming in hot with a 6 Pack and a 9 Pack back to back. All PAX posting this morning after the Super Bowl.

Prayer: Prayers for Wallaby, those in the process of selling their homes, Pikachu’s M and current neck issues, Service Men and Women, including law enforcement and firefighters. YHC took us out.

What a way to start a morning, HIM. Always an honor to lead!

Gut Bombs

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6 pax crawled out of the fartsack on Super Bowl Monday hoping for beat down and hoping to keep their Super Bowl Sunday feast contained in their stomachs. Based on the menus described their was about to be a lot of “fire in the hole” if you know what I mean. There were threats of merlot but we never got to see any. We did see a few pit stops and impressive belching.

EC: Full House, Skidmark

FNGs: None
Warm Up: We did burpees until Dumbo joined us after coming in HOT!! 1 loop with Imperial Walkers, Hillbillies, and SSH.
The Workout: 6 man Kansas City Chief Run around the complex stopping at every other corners for a 20 count exercise. This included merkins, squats, LBCs, and SSH. Completed 2 laps. Everyone run on the right of the line, except Java. Only he can run over his dog.

To the parking lot for a variation of stack up suicides with 3 man Indian Run. 2 burpees, 4 squats, 6 LBCs, 8 merkins, 10 star jumps at the top of the stairs.

Finished with 7’s of squats and star jumps.
Mary: Yoga stretches because we should be doing a lot more of this.
Announcements: 2/22 Long Ass Run, Saturday 2/8 from 10-2 come build a greenhouse at HS food cupboard.
T-Claps (Recognition): Emeril for not splashing merlot
Prayer: Wallabee and those battling addictions. Those battling cancers and other health conditions.

Dumbo took us out.

Super Sunday, High-Intensity, Centennial Reps

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In honor of Super Bowl Sunday, YHC decided to switch it up a little this week by providing a high-intensity workout instead of a standard loop. Truth be told, there was no mention of a certain Patriotic Team, no Twelve counts, nothing about dynasty’s. This Q was dedicated to the history of the NFL, the two teams playing, and the 2 young QB’s that are set to face off against one another later today.

A few surprises this morning as I got early commits from Emeril and M4L the day prior. Surprised as I’m not sure of the last time I have seen Emeril post on Sunday, and also to my surprise, M4L was there and 3 minutes ahead of a 6am start time.

Sprinkler was already parked as I entered the lot and as I planted the flag, Bobby Dall comes rolling in, with Redenbacher making it an even 6 PAX for this morning.

A few fist bumps, a quick check of the watch, and we were off to the back lot right at 6 o’clock kick-off.

Warm Up: Took PAX to the back of the lot where we circled up for a set of Imperial Walkers X10 and Hillbillies X10. Mosey’d to the back corner of the lot where we performed 10 SSH (in honor of Mahomes’) and 15 Merkins (in honor of Jimmy G). Proceed to each corner of the lot performing these sets until we had all 4 corners (quarters) covered. Informed PAX that we just did 100 reps at the corners and asked if they knew why. Sprinkler and Bobby Dall, not sure which got to the answer first, but correctly shared that it was to commemorate the 100 years of the NFL. I then asked about the 4 corners to which Redenbacher quipped that there are 4 Iowa Hawkeyes playing in today’s game. This was a great call out and rolled with that.

The Workout: Once we got that warm up out of the way, YHC had 4 miles planned (one for each quarter of play), and would get progressively harder as we stopped for exercises in each of the lots Womble had to offer, and one off-property gate located about a mile away. Had PAX form a single file line for a ‘Chieftain’ run. PAX followed up Stinson all the way to the originating lot and beyond to the lot abutting the baseball fields. At this lot, PAX would perform 10 Star Jumps and 15 Prison Squats (on YHC’s Down and Up) at each of the 4 corners.

YHC then called for a ‘Scouting’ Report run where the PAX at the front would run their 5K pace as far as they wanted to go and circle to the back of the line of the PAX that were moving behind in single file. Decided to take the long way around the baseball fields and head left on Grigsby to the gates of Sugg Farm. Great push from all PAX during this run. As we arrived at the gate, instructed PAX to perform 2 sets of 25 Derkins (symbolizing 50 years since the Chiefs won a Super Bowl) and 1 set of 25 LBC (symbolizing the last time the 49’ers won a Super Bowl).

Instructed PAX to engage in a fellowship run back to Womble to the lot adjacent to the volleyball courts. YHC had placed 4 orange cones, making a makeshift field with a 50 yard length. At the end zones of each side, YHC called for sets of Jack Webbs-Merkins\Air Presses in a 2:6 Ratio to signify the number of times each Team has played in the Super Bowl. Performed 5 rounds (2:6, 4:12, 6:18, 8:24, 10:30) with sprints in between each set. Not to short change PAX, YHC called for the air presses to be performed in cadence.

PAX picked up the cones, and we proceeded back to Womble the long way via Grigsby and then onto Stinson via a ‘Chieftain’ run. As we made our final approach back to the flag, YHC short changed the PAX a little on the mileage, so we did a few loops around the lot, while Emeril made absolutely sure 4 miles (quarters) were played.

Mary: Plank o’ Rama- Mount Climbers, Chill Cuts, Pickle Pounders, etc..

Announcements: Enjoy the game, sign up on the Q sheet
T-Claps (Recognition): Sprinkler for the push this morning. Emeril and M4L for their return to AGS and Redenbacher for putting in an 8 pack this week. Bobby Dall for avoiding the fartsack and pushing PAX throughout the workout.

Prayer: Continued Prayers for Wallaby. Shared with PAX that YHC had an opportunity to meet and hear outdoor activist Aron Ralston at a recent sales meeting this week, where he shared his incredible story that was chronicled in the movie, 127 Hours. This gentleman encountered a horrific circumstance where he was trapped and pinned by a boulder while hiking in Utah, only to cut his arm to free himself 5 days after being trapped. The main message he shared was that life will send you boulders, but its how you react to these boulders that make who you are and what you are willing to fight for. Though it was a horrific circumstance, he shared that it taught him gratitude and what is most important in life. With that I challenged PAX to take time this week and write a letter to a loved one that has helped shape you whether it be as a child or as an adult. Take this time to thank someone this week. It’s a small gesture, but quite honestly I don’t think we do this as much as we should in life. Emeril took us out.

Always an honor to lead, HIM! Great work!

U-turn Pickin’ Up the Six

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FNGs: none

Warm Up: good mornings, stretching, daisy pickers, SSH, frankensteins, imperial walkers

The Workout: PAX set up for 3 and 5 mile options, on a damp and wet morning, but hey, the rain held off so that was a bonus.

Announcements: Playhouse build will likely take place weekend of 2/29, Fanny Pack spearheading, Dumbo looking for PAX volunteers to help build green house next weekend, Slide Rule brought up need for PAX to ensure we are all picking up the six – makes us all stronger.  Commit

Prayer: Warbuck’s wifes grandmother, Naperville F3 PAX who recently pass during a workout, Wallaby, Cowboy upcoming travel to Australia.