Your Doctor Must Not Do F3

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A chilly morning that got warmed up in a hurry today at TBD. A certain PAX made an appearance in the Gloom today stating that he may have to modify, based on some doctor’s orders for a recently completed procedure. Technically, the care document he was given stated no physical exertion for 2 weeks, another PAX stated, “Well, your doctor must not do F3.” At times, F3 workouts, accountability, and brotherhood does make you feel superhuman. YHC was determined to pull out a few new exercise routines that I haven’t Q’d up before. However, YHC also vastly underestimated the amount of running to be completed at the workout in the pre-blast. Sorry fellas…please come see us at TBD again!

FNG’s: none
Warm Up: Everything x13. Good Morning’s, Frankensteins, Seal Claps, a quick mosey to the other parking lot, Overhead Claps, Sir Fazio’s (F/R), and Daisy Pickers.
The Workout: Here’s where I underestimated the distance and called a shorter run audible about midway through the routine. 11’s the long way in the parking lot. On one end, it was FoxHole Merkins (a WWI on the UP, a roll, and a hand release merkin on the UP…that’s 1.) The other end was Imperial Squat Walkers.

Next Up…we would do a Agility Ladder routine where YHC brought the fast feet ladder and some cones. Each PAX got a turn performing the routine of fast feet in and out in all squares of the ladder, followed by a quick side shuffle between cones, stopping at each one for an up/down. On each end, as PAX waited, we did Shoulder Taps IC and other other end we did LSF’s IC. We did this until all PAX got their turns in. PAX helped snatch up the toys and we moseyed over to the tennis court.

We assumed the People’s Chair position and waited until all PAX returned followed by a 10 count for all PAX. On to Jack Webbs 1/3 ratio. We started at 7 Merkins and counted down to 1. Final routine was about 70 seconds of continuous squats. Have a nice day!
Mary: Built into the routine.
Announcements: Monthly Fitness Challenge and channel on Slack…not too late to join and catch up!
T-Claps (Recognition): All the PAX for staying strong and no complaints despite false advertising by YHC.
Prayer: Continued recovery for my M and M of 187. Bondo stepped up to take us out.

You Titled this Prefontaine Insanity?

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YHC brought out his favorite workout at Tiger Blood this morning. The screenshot of the workout indicated what the Q had titled it in his watch gave the Pax a good indication of what was coming.

FNGs: None
Warm Up: Mosey around the track. Leg swings s2s, tiger claws, Leg swings f2b, A skips, B skips
The Workout: Prefontaine 30/40
5k pace for 200 meters, then about 1:20 slower for 200 meters for 2 miles
400 recovery
Do it again for 1 mile

Cadence work over 100 meters
Progression strides at the end

Mary: Stretching
Announcements: GrowRuck coming up. Long Ass Run.
T-Claps (Recognition):
Prayer: Gigawatt, Full House’s co-worker, Fumunga, Our Country

05:52 Fast Pass Confirmed

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Well, it’s been a few weeks since I’ve had the chance to return to AO’s. I’ll spare the details, but it felt good to be back in the middle and at my second home, DISNEY! Great numbers today that braved some ball clenching cold. I think we all warmed up relatively quickly…. Tetanus brought an FNG and I had a disclaimer chat with him privately before we headed out… LET’S GO!

FNGs: Welcome Tush!
Warm Up:  Quick mosey around the PL return to circle up. SSH x50 w/ 2 sets of 10 at double time IC, Frankenstein x10, Windmill x10, OHC x10, Seal Claps x10, Pakistani Night Clubs (for M4L), Chinook x10 Fwd/Back, Arm circles R/L Fwd/Bck x10.
The Workout: Nice and easy mosey out of the lot to the elementary school PL. Circle up, Jack Webs x25, Standard Merkin x25.  Continue the mosey around to the circle by the football field entrance. Arms out as 6 rolls in and hold. OHC x15, Moroccan Night Club x15 , Al Gore w/ around the horn counts from 5 PAX w/ 10 count.  Continue the mosey in the big HS PL – Hand Release Burpees x10.

Mosey to the Abyss to punch our 05:52 Fast Pass – RIGHT ON TIME… 20 of us found accountability partners for a DORA. 100 Jack Webbs, 200 Squats, 300 LBC’s (IC to start, last trip up and down was single counts). Kicker was that partner 1 wasn’t just walking down and back up – but bear crawl down and up the stairs (thank you to 187 who did this about a year ago and I’ve done once since).  We made 2 solid trips bear crawling and 1 as a walk up/down.  Watching the clock, time for Mary.

Mary: Squat Hold for the 6. Big Boy Sit Ups x25, Homer to Marge 10 (+ L leg, R leg), Box Cutters x20. Have a nice day.
Announcements: Welcome FNG Tush!
T-Claps (Recognition): Nemo and ShamWow! for running EC. Emeril for the monthly challenge EC.
Prayer: For our country.  Breach took us out.

Kenny’s Grave…why does it still feel like 2020?

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FNGs: none
Warm Up: Quick mosey around the parking lot.  Came back and did Sir Fazio arm circles for/backward, good mornings, various leg stretches, followed by SSH
The Workout:

We took about a 1 mile to 1.5 mile run to get moving and at two stops we did a round of lbc’s and then a round of hill billies.

Next event we did some rock work to get some upper body in this morning.  After our brave PAX picked out their fine specimen we did a round of 20 skull crushers, a set of 15 colt 45s, rock merkins 20 each arm, bus drivers set of 20, and ended with 20 rut rows.  We did repeat but dropped down to doing sets of 15 to stay sane.

Last we came back to circle up and do a quick set of 20 squats and 20 Bonnie Blairs to lead us into Mary.
Mary: We completed a circuit of ab exercises going round the circle and each Pax chose their favorite.
Announcements: Q sheet signups, goal tracking sheets for 2021, and Q Source beginning Jan. 30th
T-Claps (Recognition):
Prayer: Florence/Flojoe’s injury and prep for family heading out of town for work, our country, leaders, and for those in leadership to govern with truth and justice.

And the tea bagger is born…

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The Workout: 8 HIM out this morning for some miles on what appeared to be a familiar route, the big dipper.  Only to be side tracked down Grigsby to Elm and back to 55.  Little did we know a yuge tea bag was formed.  Nice work by all, Lipstick was missing, apparently his johnson sock must have been in the laundry.
Prayer: Praise that Tracey Bailey is doing better, prayers for all of those with COVID and recovering.

Thanks for the Memories

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Today’s workout was made up of a lot of old memories.  When I first started F3 I only ever posted at Kenny’s Grave, back when it was just resurrected and Banana Seat was the site Q.  In those days the agility ladders were quite often present at the AO.  Eventually I ventured out and Possum Trot was my second stop.  Two things are conjured in my mind when I think of that AO, the HILL and Christmas trees.  On my first or second post at PT there was a mountain of Christmas trees in the parking lot and Dead Bolt had a workout planned that involved dragging them across the parking lot several times and all I can remember was how good it smelled.

So, with all of those things floating around my head I set out to incorporate as much of it as I could in to today’s workout.

FNGs:

Nope

Warm Up:

Lap around the tennis court and then circled up for:

Sir Fazio Arm Circles x10 IC forward and reverse

Imperial Walkers x10 IC

Hillbillies x10 IC

Daisy Pickers x10 IC

Frankensteins x10 IC

Windmills x10 IC

Leg stretches right over left and then left over right

SSH x20 IC

The Workout:

Mosey to the base of the hill where YHC had set out two agility ladders.  The instructions were easy.  We were doing an old school Dora of 100 merkins, 200 LBCs, and 300 squats.  While partner 1 was doing the exercise partner 2 was traversing the ladder, running up the hill, doing 5 dips on the guard rail at the top, coming back down and back through the ladder and then passing the torch.  Each lap through the ladder was different:

1st – quick steps forwardd

2nd – quick in and out down the side

3rd – bunny hop

4th – bear crawl through the ladder with hands in and out

We started back at 1 when we got through 4 laps and kept going until we were done.

Once both groups were finished YHC grabbed the lone Christmas tree in the lot and dragged it to the end of the agility ladders.  An exercise was called for everyone to do while one PAX went through the ladder, grabbed and dragged the tree to the other end of the parking lot, did 10 merkins, dragged the tree back, and went through the ladder again.  When he got back he called out the next exercise while the next guy in line did the dance with the tree.

After one rotation through we mixed it up by replacing the merkins at the end with 5 burpees.  You also had to choose another mode of travel through the ladders this time and if you chose to bear crawl it you could skip the burpees (the bear crawls through the ladder was punishment enough).

Mary:

We almost didn’t have time for Mary but did manage to pull something off.  Luckily a lot of the exercises called during the Christmas tree part of the workout were core exercises so I didn’t feel too guilty.

Low slow flutter x10 IC

Box cutters x10 IC

Announcements:

There is a new monthly challenge and a corresponding Slack channel to go along with it #montlychallenge for accountability.  This month is 100 hand release merkins, 150 squats, and 200 LBCs.  These are to be done OYO or as EC.

T-Claps (Recognition):

Finkle for being the only one to choose to bear crawl through the agility ladder.

Prayer:

Scrapple and his family recovering from COVID.  Also for his knee issue which will hopefully be getting sorted out later this week as he gets off of quarantine

Sprinkler’s neck

Yosemite’s shoulder

 

Thanks guys, this was fun.  I appreciate everyone of you for coming out and starting your day with me.

 

010000

Prison Yard 1/5

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Spoonman braved the open air of the yard for a beatdown by Warden Breach

Warm Up:

A short mosy around the parking lot followed by 22 counts of SSH’s windmills Imperial Walkers and Hillbillies
The Workout:

8 Stations of fun 3 rounds, each one is 7 mins. If you don’t finish before the buzzer its a 10 Burpee penalty

Station 1 (15 Thrusters with a Pain Stick)

Station 2 (20 Goblet Squats with a med ball)

Station 3 (15 Kettlebell swings with a 35lbs weight plate)

Station 4(20 Rut Rohs with a 35lb weight plate)

Station 5 (10 Deadlifts with a sandbag)

Station 5 (15 World War 2’s)

Station 6( 20 Knee to opposite elbow Mountain Climbers)

Station 7( 100 Imperial Walkers)

Mary: A few Ab exercises,  22 counts of LBC’s Homer to Marge and Pickle Pounders.

Closed in Prayer:

Hills seemed like a good idea at the time…

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FNGs: none
Warm Up: SSH x 15, Imperial Walkers x 10, Frankensteins x 10
The Workout: Good weather for a 5.36 mile figure 8 around the Springs. Started out with a strong push up Stinson by the Hunt Center. Also took a trip down Crossway and a return up Stinson for a hilly run. Never too early to start training for BRR, right? Thanks for the accountability and mumble chatter, Nemo.
Mary: nada
Announcements: quiet
T-Claps (Recognition): Nemo for braving the rain.
Prayer: healing and a good year going forward

Anniversary at the Nut (all men invited!)

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Today marks 4 years since Tonka (welcome back!) picked me up and drove me to a M4L Q at Disney.  Speaking of M4L….he HC’d for today’s workout but apparently got lost coming to the South Side.  To celebrate the anniversary, I even logged into the neighborhood FB page and put up a recruitment post.  It was worth it as we had an FNG join us in 30 degree temps for his first post!

FNGs: Hurts a Little (Ask Da Business what the alternative was…)
Warm Up: Disclaimer was given and we were off.  Quick lap, SSHx20, Imperial Squat Walkers, Fazio Arm Circles got us started.  Had to end with Devil Burpees x 5 (these will reappear….)
The Workout:

Part1: Wheelbarrow (yes, we touched ankles.  I don’t think anyone breathes from an ankle…) up the main lot.  Every parking space, add a merkin (1x, 2x, 3x, etc).  When you get tired, swap with partner and reset count to 1.  *Except*, every swap is an extra burpee (1, then 2, etc).  I think most teams made it to the top around 6 or 7 burpees.  Come back down until last group finishes.  Pretty sure I saw one team almost all the way back to the start…

Part2: Pullups & BTTW

Part2.1: Pullup bars were frozen, no go.  Head to hill and do a little homage to M4L’s intro workout for me.  11’s on the hill, squats at the top, burpees at the bottom (run backwards, of course).  Ended with a circle of burpees.

Part 3: BTTW with a Irkin/Dirkin/Dipx5 timer.  Repeat-o

Part 4: Bat Flipping time!  I promised Pikachu some bat flipping opportunities, but he wanted to go stand still or something this morning.  8x Devil Burpees set the pace — line up in order how you finished.

Split into 4 “equal” teams based on order of finish.  Relay race: last guy to finish ran to 1st light pole, 2nd to 2nd pole, and first guy to finish ran the whole lane.  Winning team didn’t have to do burpees.
Repeato, only flip order.  Nice job by the FNG here!

Recover on the very slow mosey.

Bear crawl back to the start.
Mary: Circle of Mary, 10 count each

Announcements: ?
T-Claps (Recognition): Great job seeing Tonka & an FNG out this morning.
Prayer: Peak Weak had a client die of cancer unexpectedly; only a few months from initial diagnosis to his passing; leaves behind family and small kids.  Heartbreaking.

Good to be with you all for 4 years.  Looking forward to a better year than 2020.

It’s Chest Day Broseph

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It was a cold morning right above freezing. All PAX arrived right on time…

FNGs: None
Warm Up: Short lap then SSH, Imperial Walkers, Hillbillies, Willie Mays Haze, Good Mornings, Michael Phelps
The Workout: Chest burnout with all sorts of merkins. 3 sets of 5 reps each exercise, and a short lap between if needed for a break. Diamond, Shuffle, Peter Parker, Hover, Dirkins, Explosive/Hop. Second activity was leg circuit with one PAX as the timer doing 25 squats. Others performed either single leg squat, calf raises, monkey humpers until the timer finished. Rotate exercise. Two rounds of this. Another two rounds with speed skaters, long jump, and squat jumps.
Mary: Heels to the heavens, boxcutters, Freddie Mercury, bear stands, pickle pounders, American Hammers, LBCs
Announcements: Goal tracking is active
T-Claps (Recognition): Finkle, Martini, And Norm for showing up on a cold morning. Fumunga for the virtual follow along.
Prayer: Family and Friends with COVID, Fumunga’s surgery, safety of community and country