Block Day at Disney

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PAX: , , , ,

FNGs:Nope

Warm Up:
Warmup lap, Good mornings, SSH, Windmills, Sir fazio arm circles, Michael Phelps

The Workout:
Mosey’d over to the bushes and retrieved a block for each PAX.

Thang 1
2 teams line up in the parking lot. 1 pax runs to other white line with block and does 5 Man Makers (block burpees)
While remaining PAX do alternating exercises (10x):
-10 block thrusters
-10 merkins /coupon
-10 BBS w/coupon.
After finish, we did 20 Block swings for the loser penalty, but everyone did them.
Rinse and repeat.

Thang 2
Cusack block around island and each time you meet your partner, do the following exercises (1 exercise per stop until all are done)
Block Burpees – 5
LBCs – 10
Imperial Walkers – 15
Block Merkins – 20
Plank Jacks – 25
Squats – 30

Thang 3
Blocktanamo x2 rounds (hold out block while PAX push down (r1) or up (r2)
Guantanamo x2 rounds

Mary:
Alphabet abs
Plank hold while discussing the mission of F3 and core principles

Announcements:
Holly Fest, HS Food Pantry Thanksgiving donations

T-Claps (Recognition):
Pumps for coming back out.

Prayer:
UTI’s uncle, Abe’s MIL

Abs and asses

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PAX: ,

YHC has been absent a lot recently due to the half marathon training plan I’ve been following.  Thursdays, however, call for ab work so I figured why not lead an ab-centric workout this morning and share with everyone else.  I also know that glutes are one of our most neglected muscles during our typical beatdowns so I figured I’d throw in a couple exercises that focused on them to round out the workout.

FNGs:

None

EC:

Gamecock

Warm Up:

A quick lap around half of the parking lot and then in to the pavillion

SSH x20 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

Daisy Pickers x10 IC

Windmills x10 IC

The Workout:

One of my favorite ways to work abs is in a Tabata workout so that’s what we did today.

40 seconds work/20 seconds rest.  6 times through these 6 exercises

LBC

Sleeping Hillbilles – switch sides half way through

Zebra Kicks

War Hammers

Box Cutters

J-Los

Mary:

Very little time for Mary at the end so we did a set of 20 squats and 10 merkins

Announcements:

Holly Fest on 10/30

HSPC Goggins Challenge starting on Friday.  See Slack for more details.

Prayer:

Gamecock’s wife studying for a certification for work

 

Really sorry about not setting my alarm earlier this week but very glad to be able to lead this morning.

 

010000

This Backblast sponsored by our friends at Academy Sports & Outdoor

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PAX: , , , , , ,

FNGs:  None

PAX:  Tom Tom, Wild Turkey, Cupid, Kosher, Warbucks, Hazmat
Warm Up:  Good mornings, frankensteins, sir fazio, seal claps, overhead claps
The Workout:  Merkins, merkins, merkins.  I really enjoyed my Q at DT a few weeks ago, hammering upper body, so I took the lazy route by copying/pasting that whole thing, with a few tweaks here and there.  Started out with 11’s on the hill, merkins and star jumps.  That’s enough legs for the day.  Mosey to rock pile, curls for the girls (hindsight, those little rocks aren’t great for curls, I should’ve done shoulder raises instead), mosey somewhere for merkins, mosey to the rail for dips, mosey to merkins then back to the rock pile.  Here we ditched curls and did Carolina Dry Docks instead – repeato, repeato, repeato, with variations on the merkins along the way – wide grip, diamonds, etc.

Mosey back to starting point, stopped again for merkins, then jailbreak to the flag.

Shoulders, chest and arms sufficiently toasted.
Mary:  Started to call a classic P90X core move, realized we were over time, audibled for one last set of merkins, instead – lol.
Announcements:  Not so much, but YHC shared a story of what happened to me the night before.  A guy I’ve known for 12-14 years, an acquaintance, lacrosse parent (his 2 sons, my 1), never knew him past pleasantries and getting drunk at travel lacrosse tournaments, he battled bladder cancer last year.  Nasty stuff, took a toll on him.  Last time I saw him, maybe 8 months ago, he was frail, shuffle-walking, wife steadying him, due to chemo.

A couple weeks ago, saw him out for a run on the street and was genuinely excited for him!  I mean, I clapped and pumped my fist as I drove past.  Happened to see him last week at a lacrosse tournament in Wilmington, he told me he’s clear of chemo and has some fitness goals, getting back to where he used to be, and beyond.  Very uncharacteristically for me (before F3), I hunted down his number, reached out and offered to go running with him any time.  He accepted and we met the next night for a 3 mile run/walk.

It turned out to be a pretty terrific moment, for both of us.  We immediately dove into a deep, meaningful conversation – far beyond what we’d been limited to previously – he shared his struggles, I shared mine – life moments, kids, work, faith, 2nd chances; all of it.  He thanked me 2 or 3 times for reaching out, it was clearly as meaningful to him as it was for me.

The point of the story – I don’t think I would’ve made that move had I not been in the F3 state of mind.  Life changing stuff, this is.  Keep it going, Gents.  Small gestures can make huge impacts.

T-Claps (Recognition):
Prayer:

Gooey Pound Cake

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PAX: , , , , , , ,

It’s been two years with F3 and it all started at the Nest. I’ve recreated the first workout as best as I can remember. I’m grateful for this group if men and the way it brings out the best in us. Celebrated with pound cake and brownies for 2F.

FNGs: none
Warm Up: circle up for warm-o-rama
The Workout: One group runs two short parking lot laps as the timer while the other groups work stations. Round 1 stations, dips, rope with underdogs. Round 2, broke back merkins, rope with lunge walk. Finished as a group with a full park Indian run.
Mary: 5 min of round the circle pax choice abs
Announcements: holly fest sign up, csaup
T-Claps (Recognition): all those that showed the extra effort even when you had a reason not to.
Prayer: thankful for F3, wives and family

First time back in a bit…

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First time back at the helm in a bit and it felt great to be in the middle leading again. Awesome small numbers to test something simple and effective. Nobody for EC so I took off, came home to find Abe getting ready and UTI showed up 5:28:55am. Let’s go.

 

FNGs: None.
Warm Up: Mosey to the end of the lot, 43 SSH IC, Daisy Pickers slow 10 IC, Willy Mays Hayes, OHC 10, Seal Clap 10, Sir Fazio F/B.
The Workout:

  1. Mosey down to the greenway trail – 5k pace at pole to pole along the long side of the fields, sprint the short side, 5k, sprint repeato back to plank hold at the playground. Regroup.
  2.  Mosey to the small hill by the ball fields. 11’s on the hill, star jumps at the bottom assisted squats on the fence at the top (slow tempo down).
  3. Mosey up and around to the hand rail along the opposite field. 2 sets of 4 pull ups, 4 count up, 4 count down = 1. Followed by 2 sets of 5.
  4. Mosey to the shelter by the playground. If we had even numbers we would have done what’s being called the Yogi & BooBoo, but we did them solo. Downward dog position in front of a Pic-i-nic table. 1, 2 is up to the seat, 3,4 up to the table top and down 1,2 & 3,4 = 1. 3 sets of 10 + 5 more.  If we had the even numbers, the idea would be that one PAX holds the ankles of the other up. Yogi & BooBoo’s.

Mary: Mosey to the Ivan lot and 3 of us did Mary. Boat/Canoe, Protractor sesh… This sucked, popcorn plank-o-rama. FIN.
Announcements: Hollyfest still needs signups. See slack.
T-Claps (Recognition):
Prayer: COT at Ivan

SOGGY FEET

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PRE-BLAST:YHC has the Q at DISNEY tomorrow.  I’m expecting a @Full House. This isn’t going to be a relaxing vacation to @Cancun listening to music from the likes of @Boy George, @Moby or @Bobby Dall.  It’s definitely not going to be like going to a Cleveland Browns game and sitting in the @Dawgpound, but you might see some of your favorite TV characters like @Nemo, @Dumbo, @Woody, @Pikachu, @Yoshi, @Aquaman, @Fonzie, @Dauber, or Daddy @Warbucks.  If you’re scared of dehydration and think you might get a @U.T.I., don’t worry the waterboy @Bobby Boucher will surely be there to keep you hydrated and if not you can always run through a @Sprinkler.  We might even run into @Emeril along the way who will surely be filling @POTS with @Kosher Bubba @Gump shrimp with @Yogurt, @McNugget s, and @Wild Turkey through a @Shredder.  If you get sick there should be a @ShamWow to wipe it up.  So jump on your @Kubota, @John Deere or grab your buddy and throw him on the back of your @Banana Seat and get here.  Before you leave the house be sure  to strap on you @Fanny Pack stuffed with @Lipstick, @Axe, @Gillette and some @MadDog2020 for afterwards.   If it helps apply some @Vasoline prior to the workout to avoid an unsightly @Skidmark.  Don’t be a sleepy @Katniss, unlock the @deadbolt the night before if it helps save time.  Who knows, by the end of the workout you all might be calling me @Mr. Terrific.  EC 5:05am. ME 5:30am

FNGs:1 – Dixie Chick

Warm Up:½ Lap around the outside of the turf field, then to the middle of the Soccer fields for SSH, Good Morning, Imperial Walkers, & Hillbillies

The Workout:Split into 4 groups around the circle of the soccer field. 5 Burpees OYO, then each group ran to the four corners of the soccer field and did 25 merkins on the “down”, then bear crawled back to the middle of the soccer field.  5 burpees OYO, then run to corner for 25 LBCs in cadence and bear crawl back to the middle of field.  5 burpees OYO, then run to corner for 25 squats on the “down” then bear crawl back to the middle of field.  5 burpees OYO, run to the corner for 25 plank jacks in cadence then bear crawl back to the middle of field – end with 5 burpees OYO.

Moseyed toward parking lot.  Got into 2 groups and started Indian running towards the Abyss, many rumblings of what was to come next, but to everyone’s surprise we proceeded to run past and around the baseball field back out to the main road.  Took a right on the main road and followed it all the way to the Path behind the turf soccer fields. Stopped at the hill behind the turf soccer fields.

At the hill we prepared ourselves for the fun of 11’s!  Monkey Humpers at the bottom and wide grip merkins at the top.  We started with 1 Monkey Humper at bottom and climbed the WET slippery hill for 10 wide grip merkins at the top and made it through the entire set with a LOT of groaning and moaning – but we made it.

After this we got back into out 2 Indian run groups at the bottom of the hill and continued our Indian runs around the turf fields back to the parking lot – once we hit the parking lot we had a Jail Break to the cars where we proceeded to circle up for Mary.

Mary:With time short, we did 20 count of Low Slow Flutters in cadence and a set of American Hammers to 20 in cadence.

Announcements:Holly Fest F3 booth/tent sign up site is live. Brute Force CSAUP on Saturday.  Bondo working on Special guest for Tuesday w/ 3Alarm.

T-Claps (Recognition): N/A

Prayer:Those that are injured and unable to get out and all our First Responders.

When Cooper brings apple turnovers to Kenny’s Grave

/in /QIC:
PAX: ,

FNGs: none

PAX: @Gamecock, @Finkle
Warm Up: Lap around the ball fields and incorporating high knees, butt kickers, and karaoke’s.   Next we did good mornings IC, Yoga stretches, Michael Phelps, and elbow over your head stretches (whatever those are called)
The Workout:

Started off with 5 sets of Coopers around the main parking lot.  These little devils are simple in theory but give you a good full body workout.  We ran around the main parking lot 1x each round and followed the lap with 10 big boy sit ups, 10 merkins, 10 squats, and 10 burpees.  Then next round same thing decreasing by one each time.  We did the 5 sets and took a brief intermission (if that’s what you want to call it) and did apple turnovers down the parking lot.  These are bear crawls for three parking spots, then crab walks for three spots all the way down.  Last we typewritered our way back with fast feet.  Did another round with bear crawls and crab walks followed by a lunge walk.  Once our break was over we went right back into 2 more rounds of Coopers.
Mary:  ABC’s and calf and quad stretches.
Announcements: Holly Fest coming up on 10/30 and Brute CSAUP on 10/16
T-Claps (Recognition): @Gamecock for making it happen with EC this morning.
Prayer: @Gamecock’s M is going out of town this weekend so traveling mercies and R&R for her.

Lucky 7 at Downtown Train

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PAX: , , , , , ,

FNGs: None

PAX: U.T.I, Wallaby, Abe, Quiver, Wild Turkey, Warbucks, Kosher

Warm Up: SSH x 20, Burpees OYO x 5, Windmills x 10, Sir Fazio Arm Circles x10 each way, Seal Claps x 10, Overhead Seal Clap x10

The Workout:

PAX lined up single file and performed an Indian run from the starting point over to the Block on Main.

Once we arrived at the Block on Main, we went down to the outdoor amphitheater area by the large set of steps and paired up. YHC joined Wild Turkey and Warbucks as the 3rd wheel since we had an odd number. Partner #1 completed a lap around the Block on Main while Partner #2 completed exercises. We did two rounds of this consisting of:

Round 1: Dips x 25, Squats until partner returns

Round 2: Derkins, Urkins

PAX lined back up single file and kept the Indian runs going from the Block on Main to the rock pile near the library circle. YHC should have planned this better as there were many obstacles i.e. trees, poles, tables, etc. along the sidewalk in front of the downtown businesses that made the Indian run line a little less than straight.

Once we arrived at the rock pile, YHC informed PAX to grab a medium/large rock that was comfortable enough to do exercises with while also being a challenge. Once all PAX had selected their coupon of choice, we moseyed to the parking lot behind the library. We once again partnered up and did a round of exercises with rocks, followed by a fast lap around the parking lot. Once PAX returned to the starting point, they switched exercises and completed another lap before moving on to the next round. Rounds consisted of:

Round 1: Overhead press x20, Wonderbras x20

Round 2: Tricep extension x20, Goblet squat x20

Round 3: Skull crushers x20, Low slow flutter x20

Round 4: American hammers x20 IC, WW2 x 20 with rock

Round 5: Partner 1 placed a rock on top of Partner 2’s back. Partner 2 performed plank hold while Partner 1 completed a lap, then switched.

Once all rounds were complete, we made our way back to the rock pile while performing various exercises along the way. These included Curls for the Girls, Overhead Press, and Walking Lunges.

Once rocks were returned, we headed back to the flag for Mary.

Mary:

LBCs, Box Cutters, Homer to Marge, Freddie Mercury, Have a Nice Day

Announcements: HollyFest signup – check Slack messages from U.T.I., CSAUP at Hilltop Needmore on 10/16

T-Claps (Recognition): Great to see Wallaby back out in the gloom!

Prayer: Prayers for Quiver’s sister in law recovering from illness, Quiver’s wife having scans done making sure everything is ok. Abe’s mother in law. Kosher’s co-worker Jimmy who is recovering from brain cancer surgery – has had multiple infections and trips back and forth to doctors. Sprinkler’s mom, Stubs health. Military and first responders, those dealing with and recovering from COVID.

YHC took us out.

Who’s says you can’t use a bike at a boot camp workout… A Timekeeper, is a Timekeeper

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FNGs: Candy Corn (Heath Thomann. Originally from Iowa and raised on a Farm… get it??? Candy name from a Farm that grew corn??? and it’s October??? Nice call Gump)

Warm Up:

  • SSH, Good Mornings, Arm Circles, Seal Claps, Overhead Claps, Merkins and Michael Phelps

The Workout:

  • Lined up our coupons next to the horseshoe pits
  • Bike in highest gear was Timekeeper as each of us rode through the tall, wet grass down to the pond and back
  • Rotated through the following exercises:
    • Squats with Cancun’s stinky Ruck Pack
    • Curls for the Girls with kettle bell
    • Triceps extension with kettle bell
    • Ruh Rows with kettle bell
    • Picking up and slamming down medicine ball
    • Bench press heavy piece of metal that John Deere brought
    • Merkins
  • Rinse and repeat
  • Return to tennis courts for Mary

Mary:

  • LBCs
  • Some well-deserved and needed stretching lead by Cancun

Announcements:

  • CSAUP this Saturday
  • Skid Mark’s NYC Marathon fundraiser at PYRC from 6:00 to 8:00 PM on Saturday 10/23
  • Long Arse Run on Sunday 10/24

T-Claps (Recognition):
Prayer:

  • More praises than request… Cancun’s Wife’s job and its new challenges and the fact that John Deere has been married for many, many Dog Years.

One last ride through the woods for the season

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PAX: , , , , , ,

FNGs: Candy Corn (named at Thunder)
Warm Up:

  • N/A for Bike ride

The Workout:

  • Cell Tour Run
  • Bass Lake Loop
  • Steeple Chase
  • Ride by Tapline to see what’s for dinner

Mary:

  • N/A for Bike ride

Announcements:

  • Since everyone stayed for Thunder, announcements were held off until Thunder COT

T-Claps (Recognition):
Prayer:

  • Since everyone stayed for Thunder, prayers were held off until Thunder COT