Non-Cyber Coupon Shopping

/in /QIC:
PAX: ,

EC: Abacus (2mi), Sunshine and FRAM (4mi)

FNGs: None

Warm Up: Good Mornings, Willie Mays Hayes, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps

The Workout: First, we switched between sets of coupon lunges and work on the agility ladder. Next, we moved to the playground to rotate through sets of pull ups and swing set abs (push-up position with feet on the swings, pulling legs up into the chest). Lastly, we came back to the coupons for some chest press and wonder bras.

Mary: low slow flutters, scissors, Homer to Marge

Announcements: FRAM’s Even the Odds Q – Sheepdog Fri Dec 16th

CSAUP Sat Dec 10th

T-Claps (Recognition):none

Prayer: Unspoken prayers, prayers for the start of Advent season

11-18-22 Agility, Speed, Balance, and the Lady Bug Warmer

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

EC 3m Bleeder, Yogurt

EC 2m Abe, Bobby Boucher, Woody

Warm-up

Side stepping: Follow the perimeter lines of the tennis court. One lap right foot forward, one lap left foot forward. Head to other tennis court. Follow the interior lines of the tennis court. Shoulders facing square to net, travel up and back the lines on both sides of the net.

Fancy feet: Step up on curb, alternating feet, while traveling. Right foot first up the parking lot. Head back down, change sides, fancy feet left foot first.

Head to Ivan lot to continue warmups: GMs x10, SSHs x50. It was at this time that Woody exclaimed that it was so cold that his Johnson was shriveled up to about the size of a ladybug. 

Main Event

ME Balance: Head to edge of amphitheater stage for balance exercises. 1-foot 4-count step-ups; Up 1, hold 2-3, down, that’s 1. Second foot never touches the ledge. Next: Calf raises with toes on ledge.

ME Agility: Mosey to softball parking lot. Fancy feet around perimeter.

ME Agility: At least four times through agility ladder, mixing with more fancy feet and many lunges. Ladder steps: left/right run; bunny hop; out/in both feet simultaneously (like and SSH); one more. Ladder stayed in middle and we did figure eights around, using the parking lot curb for fancy feet and path for lunges.

ME Speed: Sprint to marker. Must be going full speed at marker. Decelerate.  Back to marker for exercises.

Five sprints, five sets of exercises: B.L.I.M.P.S: 10 burpees, 20 lunges, 30 imperial walkers, 40 merkins, 50 plank jacks, 60 squats (didn’t have time for squats).

Mary

Balance: Tree position yoga

Announcements: Upcoming CPR class, HSHM Saturday

Prayers: Woody’s dad, Bird Flu’s wife and newborn

Block on Main Loops

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

FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Mountain Climbers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Chinooks
The Workout: PAX moseyed over to the Block on Main for a four corners workout. A different exercise at each corner with a mosey in between. The four corners consisted of upper (merkins, mountain climbers), core (WWIIs, LBCs, etc), lower (squats, squats, squats) and then dips (regular and French). 25 counts each. We managed to get in five rounds before heading back for Mary. PAX did a sprint along Avent Ferry on the way back, just for fun.
Mary: Popcorn Mary, with favorites such as Homer to March, Ankle Grabbers and Freddie Mercurys.
Announcements: Frosty CSAUP coming up Dec 10th. CPR class this evening.
T-Claps (Recognition): Bleeder and Bobby Boucher for EC
Prayer: PAX with ailing family and friends. The girl killed in the parade last weekend.

We Belong – HOF Pat Benatar

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

FNGs:none
Warm Up: mosey to lower parking lot trying to make it harder for Fram to find us as he checked out the port-a-potty.  SSH, good morning, OH claps, seal claps, sir Fazios, willie mays hays , daisy pickers. Mosey back outside fence, open gates, close gates, Frankensteins, karaoke L/R back up hill
The Workout:  off the rock pile for medium rocks. John cusack to lovely coral rock parking lot for some fun.  Lots of 10c and in cadence movements including slap rock, curls, tricep extensions, rut rows, bus drivers, squats, knees Gov’t tore up from pavement doing o/h press (that was a bad idea – sorry for all PAX wearing shorts)…more rock work and then returned the rocks to the pile.  Mosey to bottom of the hill.  Bear crawl up the hill, dips on the guard rail R & R but with erkins in the guardrail. No ant hills experienced. Mumble chatter was exceptional .
Mary:  YOGA on the tennis courts. Much needed stretching.
Announcements:  HS half; support Breach at T Marion booth; Gump and I shared some wisdom from our +50 years each on this planet; I referenced the newest member of Rock and Roll’s HOF class, Pat Benatar,, men – we (all) belong in F3.  It makes us all better because of each other
T-Claps (Recognition):  Sunshine and all PAX who ran their first Marathon – AWESOME
Prayer: Breach took us out. Thank you sir!  Honored to lead.  -Dauber
2nd F Stickboy

Carrying the Suitcase

/in /QIC:
PAX: ,

FNGs: none. seemed like ol’ times, just missing Nemo.  Thank you so much for joining me Dawg in the freezing cold on the tundra at Womble.
Warm Up: ssh, IW, good am, static stretch, mosey to bathroom to adjust gross weight
The Workout:  50lb dumbbell in play. Single arm carry half distance of parking lot; switch hands come back.  While this is being done, essentially a time keeper, other pax executed max amount of swings, rut rows and curls for girls. Suitcase was very challenging for YHC after multiple attempts. Switched to farmers carry with two kettelbells.  Multiple KB exercises (10c) including figure 8, squats, tricep curls, bus drivers, slap bells, From our six, 6 inch press, nipplers, straight arm extension. R & R.  More core during Mary and yoga.
Mary:  American hammers, 5 burpees, H2M, marching, plank hold, and YOGA
Announcements:  Support HS 1/2 marathon
T-Claps (Recognition):  All those who stepped up and helped out with Q and showing up during RESPECT WEEK
Prayer: Pax illness, unspoken. YHC took us out.

‘Honored to lead. – Dauber

Barbells, kettlebells and maces, oh my!

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

FNGs: None

Warm Up: Quick lap, Good Morning, WMH, Arm Circles, Spinal Rotations, T-Merkins

The Workout: 2 rounds 10 exercises Tabata, 45 seconds on; 15 second rest; DL/Press/Squat barbell complex, Barbarian Swing (mace), Suicides, Bus Driver/Wonder Bra complex (weight plate), Cone facing burpees, Renegade DB Rows, Jump Rope, Squatted DB curl/Standing curl complex, Death March (mace), KB Swing.

Mosey to Basketball court.  Game of knock out.  Losers must do 10 merkins, 10 squats, 10 WWIIs before returning. 

Mary: Good morning, arm stretches, hamstring stretches

Announcements: CPR class 11/21; Volunteer spots still open HS Half. 

T-Claps (Recognition): Gump my fellow quinquagenarian

Prayer: PAX running HS Half; Deal with our addictions.  Challenge for each PAX to talk to someone about anything they are struggling with. 

Saving Old Glory – RESPECT WEEK

/in /QIC:
PAX: ,

Great to see HazMat and Dusty return to Tea Time! I planted the flag at 6:55 pm and we caught up while stretching OYO. Then, we took off for our 1-mile run. The two 1-mile runs on a Murph are great because you can talk without interrupting your fellow PAX’s counts. So, we talked on this run before jumping into the exercises.

Upon our return to the playground, I immediately noticed something was wrong. My F3 shovel flag, which stands very tall, was missing! Oh my! HazMat found the shovel on the ground over there. Dusty found the connecter piece (rod holder) elsewhere. Now where’s the flag???

Then, right there in the middle of the turf, I spied two adorable little girls, probably about 4 years old. One was pulling the other around like a water skier. But wait, that’s not a rope, and those aren’t water skis… THAT’S MY FLAG! 

I intercepted them and they returned it. I explained that Old Glory must be treated with respect and must never touch the ground. Dusty, HazMat, and I chuckled for the next hour.

And of course, we knocked out the MURPH exercises: 100 pullups, 200 Merkins, 300 squats. And of course, another mile run. 

Temperature was perfect at about 49 degrees. 

Prayer requests: Dusty doctor visit to discuss hip options; HazMat’s dad seeking diagnosis for dizziness.

RESPECT Lesson: Plant your shovel flag at every F3 workout that you Q. And more importantly, treat the American flag with RESPECT! 

Meet Charles Bronson

/in /QIC:
PAX: , , ,

EC: Standard 2 mile route – solo

Warmups: Ran one lap around the main circuit and stopped for Good Mornings (10x), SSH (50x), and that’s about it. Back to the basketball court area for the ME. 

ME: I centered the workout on reaching 3 miles running. How do you get there? You run around the main 0.5 mile circuit 6 times. No problem. But what about the exercises? Hmmmmm. Hello Lexicon!

Meet Charles Bronson. Wikipedia: One film critic said that Bronson “oozed male life-force, stoic toughness, capability, strength.” Ha! That’s perfect for an F3 RESPECT week workout. 

In the Charles Bronson exercise, you begin with a 50-rep exercise–again, perfect for RESPECT week. We did overhead claps, jump lunges, LBCs, Merkins, and regular lunges. Next time I’ll make the exercises a lot harder. 

I had set up cones on the back stretch, where it’s slightly uphill, perfect for accelerated runs. We did the exercises and runs together. 

Cone 1: Accelerate to cone 1, but you must reach your top speed as you cross the finish line. So, you must accelerate all the way! 

Cone 2: Decelerate to cone 2. Because you hit top speed at cone 1, you need a short distance to slow down.

Cone 3: Bear crawl from cone 3 to upper corner of the lot. Then, run together, circling back to basketball court corner, rinse and repeat five times, at least.

Mary: 3 minutes ab work, including 50 big boy sit ups and more.

RESPECT Message: Be a positive impact on your community. Last weekend I was biking and was disappointed to see graffiti on the freshly painted white walls as I passed through the under pass tunnel. On my return, however, I could smell fresh spray paint. Aha! Thinking I was gonna catch the culprits red handed, I rolled into the tunnel to find a father and some teens spraying white, over the graffiti! I was so impressed. The community wins! 

So, if you see the opportunity to have a positive impact, go for it! 

Old and New School Respect

/in /QIC:
PAX: , , ,

PAX of 4 celebrated Respect Week with some 4 Corner chest, squats and core. Then we worked with some TRX and Plyometrics

Sunrise AGS

/in /QIC:
PAX:

On this Sunday following the Richmond marathon, I figured the PAX would be skinny, plus I knew @Vasoline had some plantar issues and @Bleeder was out of town. So, when I moseyed up at 5:55 am, I wasn’t completely surprised to see the parking lot empty. And I mean completely empty. Not even the overnight cars of drunk soccer moms who took an Uber home from their kid’s big game. Nonetheless, I planted the flag anticipating that someone might roll in right at 6 am. No one. But I spied a headlamp over at the Ivan lot. Knowing we’ve had a bunch of FNGs lately, I started the run at 0600, heading toward the mysterious light, thinking I might intercept an FNG or at least a new F3 guy looking for the Sunday morning run. They had started their run and we passed each other on the back stretch of the turf fields. Well, that’s not an F3 guy. Or even an FNG. They were clearly on their own run. 

So, now realizing this was gonna be a solo run, I headed toward my house to grab the dogs. 

I had determined the route the night before and we took off. Down the greenway in the pitch black. Temperature was cool and it was very quiet. No frogs, no nothing. @Bubba wore his headlamp around his neck, so I could see him run ahead doing scout runs. When we got to the lake, I heard a runner approaching and hooked up Bubba. WebEx! Getting in his 5k around the lake with his dog. Nice. 

It was now twilight and the dogs went for a swim. By the time we got around to the dam, it was late twilight but the sun had not broken the horizon yet. Wanting to catch the sunrise, we headed up the hills through Sugg Farm. Perfect timing. When we hit the meadow with the lone pine, the sun peeked through the clouds over the horizon. Life if good. 

We headed back to Womble and the flag, which was still waving in the parking lot. Count-off, name-o-rama, announcements, were pretty quiet. I gathered my thoughts and posted the following post-blast:

AGS – 1.2 PAX 🐾 for 5.3 miles around Bass Lake with scout runs, squats, fire hydrants, and poop eaters along the way. The counts were a little ruff 😜 One way mumble chatter, but boy do I feel a lot better. 😀 Fantastic sunrise at Sugg with some romping in the meadow. The PAX pulled me up the hills when I got tired, and of course, we picked up the six. 💩 Missed you AGS regulars @Bleeder, @Full House, @Cupid, @Moose, @U.T.I., @Vasoline. Hope everyone has a fantastic Sunday!