Rockin’ those Abs

/in /QIC:

PAX: Gamecock, Finkle, 16-Bit, Fram, Martini
Warm Up:  SSH, Sir Fozie Arm Circles, Windmills, Good Mornings, Imperial Walkers, Hillbillies, Stretching
The Workout:  Split into 2 groups.  Each chose a line of paring spots.  5 erkins on the first parking bumper, bear crawl throught two parking spaces, 5 erkins at the next parking bumper . . . continued until we reached the other side of the parking lot.

Mosey to the rock pile.  Pick a rock.

Circle up for rock work.  Go around the circle and each PAX called a rock exercise.  Once the circle was complete, we began again with abs exercises going back around the circle with each PAX calling an exercise.

Reinse and repeat rock and abs for 2 more rounds.

Mary:  No Time
Announcements:  Q Sheet has a buch of openings (challenged each PAX present to sign up to Q once a week for the next 4 weeks).  Mulch this weekend – sign up on slack.  16-Bit looking a 12 man for BRR.
Prayer:  Sickness

After All These Years

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

3+ years of F3, dozens of posts at Womble including early days of Crazy Ivan as a site Q when getting 3 guys was a strong turnout, but I don’t think I have ever taken lead at Cletus. Slot was open on Q sheet and really needed some increased accountability to close a tough week out with the chance to spend 45 mins+ with a great group of #HIM each dealing with their own weights on their shoulders and each looking to put in some work together, earn some small victories and get stronger in many ways.

FNGs: Nope
Warm Up: Jog to far lot, quick set of the usual stuff
The Workout: In the “Ivan Lot” and we set up at one end. First we did a sprint to the far end (intention was to hold a “race finish” pace), then a jog back to other end and repeat for total of 3 laps. Second we burned the shoulders – arms out and hold for slow 10 count, Fazio ICx0 front, hold out for 10, Fazio ICx10 reverse, hold out for 10, Slow Seal Claps ICx10, hold out for 10, Overhead ICx10, hold for 10 and done. Third we did 10 count merkins straight up to SSH ICx25 and we repeated 2 more times. That was 1 set. We did 2 more full sets of the whole thing. Nice mix of different stuff, some solid cardio and shoulder work.
Mary: 2 quick sets LBC, Homer, 6″ hold, Low Slow Flutter, 6″ hold
Announcements: Mulch, let’s keep contributing and helping out the Town
T-Claps (Recognition): Hardy for gearing up for a Ninja Challenge this weekend, we know you will do great and we hope you enjoy the competition
Prayer: FloJo shared with us how he got his name and what F3 has meant to him. YHC talked about the weight we are all carrying on our shoulders. Don’t carry all that weight around alone, it might knock you down – YHC took us out. Let’s keep FloJo, Hardy and their family in our prayers as FloJo travels to SC for a work opportunity.

Dungeons, Dragons, Tigers, and Blood

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

9 pax came out for what YHC promised to be a “fun game” at the track. Apparently there was some confusion as Peeping Tom did not realize that this AO was speedwork – woops. He pushed through though.

Before we started all pax confirmed their short interval pace per the RRCA pace chart provided by YHC.

A surprising lack of comments about my interesting dice selection of using a D8 and a D4 – for thos uneducated not nerdy enough, dice come in more than just the standard six sided variety. Lipstick correctly assessed after the workout that these were for Dungeons and Dragons, or more commonly after an unjustified bad rap in the 80s D&D.

FNGs: None today
Warm Up:

Mosey to the track. Side to side leg swings x10, Tiger Claws x10, warm up lap
The Workout:

First roll had a 6 on the D8 and a 3 on the D4 – so we did 3x 600s starting halfway around the track with a target of the recovery lasting half as long as the work portion. Keeping this ratio makes speed work absolutely brutal and it was exacerbated by the oppressive humidity this morning.

Between rounds we did ab solution x5 IC (8 count) plus a recovery lap.

Roll two had a 4 and a 2 (well, it was a 1 but that was too easy) so we did 2x 400s with the recovery again being half of the working time just around the finish line. We ran these in the opposite direction like the law breakers that we are.

Between rounds we did ab solution x5 IC (8 count) plus a recovery 200m.

Our last interval was determined by a good old fashioned D6 – ended up doing one more 400m where pax were told they could go a little faster if they were still feeling spunky.

After our last interval we did some strides, running easy to the first goal, picking up through to the end of the second, and then rolling through to the 100m line. We did four of these.

Mary:

Jumping back over the fence is always one of the tougher maneuvers of the morning. Recover mosey back to the flag. Butterfly stretch, seated hamstring stretches, chattaronga, downward dog.
Announcements:

Mulch at bass lake continues!
T-Claps (Recognition):

Peeping Tom for pushing through the surprise speed workout.
Prayer:

Rams’ family, unspoken

Is that a Sledgehammer? No it’s an Axe.

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

As we all gathered up we noticed Pumpkin Spice had an odd-looking mace. First I thought it was a sledgehammer which is a great substitute for a mace. In reality, it turned out it was an Axe with something duct-taped around its head. Safety first all. Well for us it was good enough. It was also time to start the workout. We chalked up, which didn’t last long and started the warm-up.

EC: Dawgpound, Emeril, Cowboy, Katniss
FNGs: None
Warm Up:

Circled up at the top of the parking deck:
Bounce
Foot Trace
Tootsie Roll
Hips in a Barrel
Spinal Rotation
Ear to Shoulder
Neck Turn

The Workout:
It was time to have a workout with the mace where we didn’t standstill. Though there is only a certain number of ways to move with the steel mace. What better way than lunges. We started out lunge walking from the parking deck to Sir Walter Coffee. The mace head would go into the hand of the leg that was forward.

Circled up at Sir Walter Coffee:
20 Long Lever Deadlift Row (10 Each Side)
20 Lateral Lunge with a Ballistic Curl
20 Lunge Paddle Swings

Next, we did Uppercuts as we walked to the elevator entrance of the building,

Circled up for the following:

20 Legs to mace with the mace overhead
10 Canoes
20 Low slow flutter with the mace overhead

Uppercuts to Osha

Circled up at Osha:
20 Long Lever Deadlift Row (10 Each Side)
20 Lateral Lunge with a Ballistic Curl
20 Lunge Paddle Swings

Lunge walk down to the corner of the parking deck

20 Legs to mace with the mace overhead
10 Canoes
20 Low slow flutter with the mace overhead

John Cussack with the Mace to the far corner

20 Bow Draws
20 Grave Diggers
10 Death Marches (Lunge forward, Lunge Backward, Squat)

Mary:

Circled Up for Mary:
20 in cadence Homer to Marge
20 Supermans

Announcements:
Mulch Project

T-Claps (Recognition):
Prayer:

Bondo’s co-worker Matt is doing better
Siddiqui as he is determining his path forward.

The Beatdown as promised

/in /QIC:

EC:  Fram, LED

PAX:  Fram, LED, H1N1, Messi, POTS, Sprinkler, Martini

Warm Up:

Mosey around the tennis court

Circle up for SSH, Sir Fozie Arm Circles, Windmills, Good Morning, Imperial Walkers, Hillbillies, Daisy Pickers

The Workout:  As promised, there was not coasting into the weekend.

Headed down to the concession stand where we splint into 2 groups of 2 and 1 group of 3.

DORA 1-2-3:  each group performed a cumulative total of 100 merkins, 200 LBC’s and 300 step ups on the wall.  The groug with 3 did 150, 300 and 450.  One PAX from each group took off running up the hill and back down as the other PAX performed the exercise.  When PAX 1 returned, they swapped places and PAX 2 took off running the hill.

Round 2:  100 erkins, 200 reverse LBC’s and 300 calf raises – did not quite make it all the way through the second round

Mary:

Taken care of with the workout

Announcements:

Q sheet has plenty of openings, mulching, 16-Bit looking to add a member to BRR team

T-Claps (Recognition):  Fram and POTS for getting after the EC and POTS for taking us out

Prayer:  Sickness, siutation in the country/world

Honored to Lead!

Don’t Buy The Fake News From Dem Boys Runnin For The Toilet

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

Me and Fanny Pack were up late getting ready for this morning’s workout. Fanny Pack was mowing the grass while I cleaned the bathrooms in case any random speed walkers with irritable bowels needed to make a pit stop. 520am came quickly and the gloom brought out some star power including the likes of M4L and Doc among others, and the place was looking pristine. We also welcomed back Cotter Kid Cracker, and Bondo who was making his second appearance since his FNG workout on Monday.

FNGs: Nada

Warm Up:

We started with a mosey around the soccer fields (doing our best to steer clear of the tennis courts) to the far parking lot for some warm up exercises….

Daisy Pickers x10, Annies x12, Imperial Walker x15, Hillbilly x15

The Workout:

Indian run around and past the amphitheater and make a left turn over the small bridge and another left at the fork in the path around the baseball fields. Stopped at the volleyball courts for a spontaneous 5 burpees OYO. Then continued to loop around baseball fields with an Indian run until we reached the bottom of the decline in the path (behind the fence of the outfield). This made for a nice hill to incorporate into the workout.

11’s with the Hill – Side Straddle Squats at the bottom and burpees at the top…Poop eater decided to make a stinky in the middle of our burpee reps. Luckily Florence was “Johnny on the spot” with a plastic baggy…

Next was an Indian run to the parking lot for a Dora rock workout.  Performed triceps extensions, shoulder presses and curls for the girlz – x100 reps each. PAX were told instead of doing high reps, to go slow and focus on form. Partner A started the rock reps while Partner B did evolution of man (Bear crawl 25 yards, lunge walk 25 yards, sprint back to their partner) around parking lot. Then trade places until all 100 rep goals were achieved.

Mary:

Plank hold while we went around the circle and each PAX gave a 10 count for a good shoulder burn.

Low Slow Flutter x20, boxcutter x15, LBC x20, homer to marge x20, monkey humper x20, have a nice day

Announcements:

-New seasonal AO @ Womble on Wednesdays at 1745 (Vicious Cycles)

-Greatest Place On Earth (Disney) Celebrates Dumbo’s 2 yr Anny tomorrow

-Volunteers still needed as Mulching Continues on Saturdays

-Consider donating to N2N…every little bit helps…more info and how to donate on 3rd F

-TBD NOW RATED BEST WEDNESDAY AO In SOUTHWAKE per all major news outlets

T-Claps (Recognition):

Kid Cracker for Getting back out to the gloom

Prayer: Florence starting a temporary job in South Carolina, Family that M4L mentioned that is going through a difficult separation (wife Aria), military and first responders

The Nest 7-21-20

/in /QIC:

EC:

Norm, Fumuga

PAX:

Norm, Fumunga, H1N1, Messi, Gamecock, Bananna Seat, Martini

Warm Up:

Mosey around the outside of the park

SSH x 20

Imperial Walker x 10 IC

Hillbillies x 10 IC

Good Moring x 10 IC

Windmills x 10 IC

Daisy Pickers x 10 IC

The Workout:

DORA 1-2-3:  PAX split into groups of 2 with 1 group of 3.  100 Merkins, 200 LBC, 300 Squats (team with 3 did 150, 300, 450).  Exercise was performed by PAX 1 while PAX 2 took a lap around the parking lot.

Round 2:  100 Dips, 200 Reverse LBC, 30o Calf Raises

Complete round 2 with about 10 minutes remaining.

Lined up shoulder to shoulder (w/ safe social distance).  First PAX in line took off runing arougn the parking lot.  2nd Pax in line called an exercise that the remaing PAX performed unti PAX 1 returned form his lap.  PAX 2 took off for a lap an PAX 3 called and exercise.  Continued unitl all PAX got their chance to call and exercise and complete a lap.

Mary:

Took care of during the workout

Announcements:

Plenty of opportunities to Lead – Sign up on the Q Sheet

3rd F Mulching – Sign up on Slack

Prayer:

Mulitiple sick co-workers/friends

 

Great work Men, it was an honor to lead!

What is this….Rikers Island?

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

FNGs: None
Warm Up: Coupon set up, Arm Stretches (across, over the top), Palm press in front and back,  Fozie arm circles, Pot stirs
The Workout: Objective(s) heavy weight with low reps or light weight with high reps. 3 stations were set up with 3 upper body exercises per station to be completed before rotating to next station. 50 sec per exercise with 25 sec rest in between. We completed two cycles.  Station 1 > 1 or 2 Pain Stick presses, 1 or 2 Water Jug Front Raises, 15lbs Tricep Kickbacks/OH Tricep Press. Station 2 > Curls for the Gurls, Frisbee push-ups (rd 1 slide frisbee hand out for a wide fly, pull back in on upward motion of push-up. rd 2 push frisbee forward and do a staggered push-up.) 50lbs Lawnmowers. Station 3 > Tire rope pull, Sledge swings and abs.
Mary: Boat Canoes slow in cadence 10 count (full body ext/slow), WWII touch the sky (suggested name called Korean Wars) 5 count cadence then cross legs and 5 count cadence. At this point the inmates questioned to which prison the Q came from…Rikers Island?? 10 side raises and 10 side crunches then switch sides, Ball Diamonds 10 count in cadence

Announcements: Mulch..Mulch..Mulch,  New AO being named at Banks Rd elementary on 7/22, Suggested to come out to School House for great mumblechatter and a free breakfast on Wednesdays.
T-Claps (Recognition):  Appreciated Wallaby posting at the prison yard for the first time. (Lets hope he comes back!)
Prayer: LED family member coming out of surgery recovery, People dealing with addiction, isolation.  Darby working with a fellow PAX that has thoughts of suicide (Double D). Unspoken.

Escalations at Purple Cobra

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

FNGs: None

Warm Up: Moseyed over to the hill for 15 SSH IC, 10 Sir Fozio Arm Circles F+R, Michael Phelps, 20 Mountain Climbers.

The Workout: Escalating Doras.

50 merkins, 100 squats, 150 LBCs.

100 peter parkers, 200 squat jumps, 300 reverse LBCs.

50 burpees, 100 star jumps, and most of the planned 150 big boy situps…we ran out of time.

Mary: Moseyed back to the start for 10 pickle pounders IC.

Announcements: Dumbo Anniversary Q at Disney

Prayer: Wisdom for our nation’s leaders, COVID-19 vaccine effectiveness

Bit Up and Gassed Out in the Swimming Pool

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

EC: Fanny Pack and Nemo

FNG’s: None

Warm Up: So there are some “cardinal rules” as I’ve found within F3 such as “If you can’t do it…don’t Q it”.  This is a great rule.  One that I’ve tried to live by in the 30 ish Q’s I’ve taken since joining F3 in October. One that I’ve been able to do well so far.  Today, YHC almost failed to push through his own Q.  Nemo even said during EC, “my legs are just not feeling it”. It was the same for me, and by the second time we took Library Hill, YHC relied on his brothers to take some IC counts and continued on… for them!

Warm-Up: SSH x 30 IC, Good Mornings, mosey, Sir Fazios And SSH x 20 IC. Head to the bottom of Library Hill.
The Workout: With BRR coming up, gotta mix the hills in.  We did 3 Library Hill repeats from the bottom with stacked exercises at the bottom and top.  Bottom: 5 burpees. Top: 5 burpees, 10 reverse lunge IC. Bottom: 5 burpees, 10 reverse lunge IC, 15 squats. Top: 5 burpees, 10 reverse lunge IC,15 Squats, 20 Shoulder Taps. Bottom: 5 burpees, 10 reverse lunge IC, 15 squats, 20 shoulder taps, 25 mountain climbers. To the top once more for about a minute long plank hold, form focused, control your breathing, etc. Mosey to the rocks, Cusack to the barber shop for some haircuts.

10 second each pax count for People’s Chair. Grab your rock and do 25 Curls and 25 Rut Rows. 10 second count each pax BTTW and do 25 Shoulder Press and 25 rock spanks IC. Do People’s Chair for 10 count each pax and then grab the rock for 25 Tricep press and curls. Finish with 10 count pax BTTW. Cusack the rocks back and head over to Mary.
Mary: 25 counts of the following: LBC, Freddie Mercury’s, Dying Cockroach, H2M, Standard Merkins, Heel Taps. Plank hold for about 90 seconds.  Have a nice day!
Announcements: Mulch… Sign up! Emeril and M4L collecting donations for Neighbor to Neighbor and Healing Transitions.
T-Claps (Recognition): Pax grabbing some cadence counts and following my exhausted butt around downtown!
Prayer: I’m celebrating 18 yrs.  with the M today!  Unspoken. YHC took us out.  Honor to lead…but I’ve got some work to do!