Happy 4th F3 Anniversary LipSync

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FNGs:  Welcome Ryan Burnette (George’s son) – Pong – He started off in Mutiny and then hung out with the Red October PAX in the shelter area.  Hope you feel better Pong.  Please come back.

Warm Up:  Fonzie Executed SSH, Frankensteins, Sir Fazio, HB, IW, merkins for both PAX from Mutiny and Red October.

The Workout:  PAX executed multiple exercises using dumbbells, kettlebells and TRX straps.  Gump loved the straps!  Lots of reps with weights ranging from 16-25 lbs.  Exercises included:  Tricep curls, bicep curls, GP, Leg ups on wall, farmer’s carry, etc.

Added exercises from our six including nipplers, chest presses, straight arm extensions, skull crushers, 6 inches.

 

I recorded a video (will try to add to this post)  inspired by Peeping Tom.  File (video) too big to add.

 

Mary:  Joined Mutiny HIM for some boat canoes, burpees, and pickle pounders.

Announcements:  mulch this weekend.  RUUN.

T-Claps (Recognition):  Norm ran a bunch of EC last week (5X?) and had a killer last mile today (sub 730 Pace).  Huge shout out for LipSync celebrating FOUR years of F3!  We are all better because of you!

Prayer:  Praise for successful medical test/lab results for PAX family members; unspoken.

No case of the Monday’s at Paradise City!

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I don’t know how you started your Monday but 9 HIM set their week up for success by starting at Paradise City. We got our 3 mile minimum in. We got wet (humidity was at 105%). We got stronger. We got through it all without Dawgpound messing up my Q! Lets go…

FNGs: nope

EC: Dawgpound, Dumbo, Emeril, Pablo, Pikachu

Warm Up: SSH, Good Morning, Windmill, Fazio Arm circle F/R, Merkins, Squats

The Workout: Today we took a field trip to the green way across the street. PAX traveled to and from in a scout run. Once through the first section of the green way, PAX started in the cul de sac at the top of the hill with 10 LBC (in cadence). Run to the bottom of the hill and do 5 star jumps on the bridge then back to the top of the hill. Rinse and repeat as many times as you can. Scout run back to the flag for Mary. You could tell the legs were tired…the return pace was considerably slower than the outbound pace.

Mary: Merkin, Big Boy Sit Ups, Homer to Marge, Low Slow Flutter, Box Cutters

Announcements: Mulch Bass Lake (because we lead out front and not from behind)

T-Claps (Recognition): Runners are RUNEing. Stay healthy!!!

Prayer: Skidmark, Natty Ice, Martini

YHC took us out. It is always a pleasure to lead you men. I feel strongest in the middle of that circle surrounded by you HIM! I’ll try to do better next time.

Round Trip for 2 at DT

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During my 3 years I have been Q for some of the quieter AOs. Mookie and I were just discussing this at AGS. The lonely early days of Crazy Ivan and DT, and even some slower times over at Disney. On a few occasions I have been “Pax of 1”. I was thankful this morning as I was heading back in from solo EC to see Cowboy in the lot and ready to work. I needed the accountability. He told me he almost headed over to the much more popular Mon morning option, and I told him if he had I might have half-assed my way through a shortened workout and headed home early. Still recovering from vacation, and also reeling from Mookie’s bootcamp style AGS, I really needed someone to keep me accountable for a full and strong workout this morning.

FNGs: Nope
Warm Up: Quick jog around the traffic circles, double checked the lot to see if we had any late arrivals, then hit the parking deck for some quick w/u Good Mornings, Michael Phelps, SSH
The Workout: We did the following 3 times through:

Pacers – start with hand on wall, run at a race finish pace and hold all the way through far end of deck, return on the jog. Did this 4 times. Not looking for all out sprint, just holding an aggressive race pace.

Shoulders – did the following with arms up the whole time and 10 count holds between each: fazio forward, fazio reverse, seal claps, overhead claps. Start and end with a 10 count hold for a total of 5 10 count holds. Did this 1 time.

SSH/merkins – stealing a very small sample set from a Goggins workout, SSH ICx20, drop for 10 merkins. Did this 3 times.

Mary: 2 times – LBC ICx30, Homer to Marge, 6 inch hold 10 count to a low slow flutter ICx10
Announcements: None
T-Claps (Recognition): Cowboy and I both pushed ourselves this morning, great focus and solid work
Prayer: Talked about the state of the world and YHC took us out

Covid-Delayed Abe 1 Year Anniversary

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FNGs: none
Warm Up: SSH x 15, Hillbillies x 10, Imperial Walkers x 10, Fazio arm circles – 10 front, 10 back, Overhead claps x 10
The Workout: We started with a couple of the exercises I remember from my first post. Moseyed over to the pit. Bear crawl up the steps, stopping at each platform for three Murkins. Squat hold at the top for the 6. Rinse and repeat for a total of three rounds.
Next, moseyed over to the grassy hill at the back of the pit. Run up to the top, exercise, run to the bottom, exercise. Repeat. Top had 10 dips, 10 Urkins and 10 Durkins. Bottom had 10 WWIIs, 10 LBCs.
Moseyed around to the other side of the Hunt Center for a train. Pax took up plank in a parking spot. The first Pax on the end did 10 murkins and then ran down to the end of the group. The next Pax then did 10 murkins, etc. 3 rounds of this and we moved on.
Moseyed over to the rock pile for curls, chest presses and tricep extensions. Round of 15, then 10 and then 5. Returned rocks.
On our way back for Mary, we stopped at the picnic area for some more urkins, durkins and dips.
Mary: Back at the tennis courts for Mary, we did two rounds of popcorn Mary. At least two calls for burpees.
Announcements: Sign up to help spread mulch at Bass Lake. 2 hour time slots on Saturday mornings for the next few months.
T-Claps (Recognition): Special T-Claps to Yogurt for getting me out for my first post and Elton, one of our newest Pax (started last Friday), for joining and going strong!
Prayer: Martini, Pablo and Oboe for losses in their families. The nation for perseverance and wisdom.

Ultimate @ Thunder – 17Jun20

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FNGs:

None 🙁
Warm Up:

Mosey over to the pit. Circle up for SSH x10 IC, Daisy Pickers x10 IC, Frankenstein’s x10 IC.

The Workout:

Split into teams for Ultimate frisbee. First ¼ of the game 3x Merkins per drop, second ¼ 1x burpee, third ¼ 1x Turkish getup, fourth ¼ no exercise penalty.

Mary:

Not today.
Announcements:

Mulching at Bass Lake starts this Saturday and continues each Saturday until we finish.
T-Claps (Recognition):

Hardy & Florence – those guys are legit at Ultimate.
Prayer:

Baby Day. Pax suffering from loss.

Foggy U-turn

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FNGs: none
Warm Up: Good morning, SSH x 20, Merkins x 20, IW’s x 10, Hillibillies x 10, various stretching
The Workout: PAX of 20 for 5+ miles this Saturday morning through the fog.  Numerous PAX picking up the 6 along the way, nice work!
Mary: none
Announcements: sign up for mulch at Bass Lake
T-Claps (Recognition):
Prayer: Martini, Skidmark and M healthy baby and for Natty Ice’s M.

Carpex Surprise!

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FNGs: None

https://youtu.be/ambOzSEYA7Q

Announcements:  Mulch at Bass Lake – limit it to 5 at a time.
T-Claps (Recognition):  Juneteenth.
Prayer:  Families in F3.  BLM.

Wahoo took us out.

Have you lost your mind?

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Today was my first Q as AO Site Lead for Disney. It’s an honor to take this location over. It’s got a long history of beat downs and just the space you have to work with is unmatched to any other AO in SW. Overhearing conversations last week, and picking up from my last Q here that was character themed, I listened to Dawg talking about the street artists at the Park… Let’s see what we can do with that…

FNGs: NADA
Warm Up: Quick Mosey, Good Morning, SSH, Frankenstein, Sir Fazio, Overhead Claps, Seal Claps. Let’s go.
The Workout:

1st Stop: The Bowl – Q split the PAX down the middle and groups were instructed to up one side 5 merkins, down and up the other 5 merkins – That’s 1.  Continue to 5 for a total of 50 Merkins.

Regroup and form 1 line for Bataan Death March. (Those unfamiliar – Leader sprints out from line, runs to back, as he passes the line the next person up sprints out, and so on and so on..) Continued to the large lot at the School. As we made our way through the lot, Q called out corner locations as landmarks.

2nd Stop: Circle in front of the school. Count off by 2’s.

Group 1 – Plank walk around the circle curb; Group 2 – 3 corners as a group in the parking lot – Counterclockwise. Corner 1 10 Star Jumps, Corner 2 10 Squats, Corner 3 10 Plank Jacks IC.

Switch & Repeat following clockwise

Group Moved to adjacent circle’s curb – Crab walk around the circle – 3 moves, 3 baby-dips. Group 2 Back around the parking lot again for same exercises above. This is where shit hit the fan…. Everyone started complaining and I thought my plans would go off the rails… (Note to first-time Q’s. When people start bitching you usually have a stellar thang going…. Work through it… Press on…) Both groups did some level of modification and some picked up on my plans and supported with a mosey around the circle!

I tried, Hidden Mickey!

 

Enough of that. Mosey back to the flag

 

Mary: WWI x20, LBC x20 IC, 6 inch hold 10 counts (x3), LSF IC x20, HND.
Announcements:
T-Claps (Recognition): Flo-Jo. Dude powered through the first traffic circle. I think he was the only one to make it all the way around with no break!
Prayer: YHC took us out

Easing Back Into Speed

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FNGs: n/a
Warm Up: A Skips, B Skips, Karaokes, Side Jumps, Lunge jumps, alternating 10 merkins and 10 LBCs
The Workout: On the track – 2x Run 400m, 800m, 300m intervals with 200m jog as rest. First set at 24-25 sec per 100m, second set at 23 sec per 100m.

Tiger claws and Leg swings between and after each set.
Mary: 5 x Accelerators for 60m

Announcements: Mulching going on at bass lake
T-Claps (Recognition):
Prayer: Friends struggling with depression during the pandemic.

Disappearing T-Back at R4TJ

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EC: Banana Seat, Cupid, Dawgpound, Emeril, McNugget, Pikachu, Redenbacher

Noticeable abscences:  Dumbo and Mookie

FNGs: Not today

Warm Up: YHC felt like I cheated the PAX last week so we started off with 10 X SSH and 10 X Frankenstein IC

The Workout:

 

 

 

 

 

 

 

 

Mary: MIA

Announcements: Check Slack and FB

T-Claps (Recognition): All PAX for picking up the 6 today. Pikachu and Cupid for the push up the hills for YHC.

Prayer: Pablo, Particle Board, Rainmaker, Cupid, Martini. Coal Ash’s Grandma, Skidmark and his family with their new baby today, unspoken.

YHC took us out. Thank you for the opportunity to lead.