EGG-cellent workout

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

FNGs: None

Warm Up: SSH, GM, WMH, Arm-circles, Seal Clap, Overhead Clap, Michael Phelps.

The Workout:

Circuit #1: PAX chose a coupon (sets of dumbbells, weight plates, weight vest, mace bell, kettlebells, slam ball)

Selected exercise from Easter basket (plastic eggs).  Stacked exercises.  Did each exercise 10 count in cadence: Triceps, Row, Curls, Halos, Ground Pounder, Death March, Shoulder Press. 

Circuit #2: Selected exercise and number from Easter basket: Urkins, Durkins, Dips, Step Ups; Round 1: 15 count; Round 2: 10 count

Circuit #3: Each PAX did 10 inverted rows on playground then murder bunnies the circumference of the playground. PAX alternated doing 10 merkins and 10 squats while waiting for inverted row bar and for other PAX to complete their murder bunnies

Mary: American Hammer, Box Cutter, LSF, Shoulder Stretch. 

Announcements: April Ab Challenge, Bottle Share coming up, 

T-Claps (Recognition): No Regerts new to F3. Two posts in a row. 

Prayer: PAX struggling to find work, struggling marriages, sibling with addiction. 

Even the Odds

EVEN the ODDS 3/22/24

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FNG NONE; 

ODD NUMBERS EXERCISE DISTANCE Points EVEN NUMBERS EVEN EXERCISES Points
1 Run  400 1.0 2 100 I/C SSH 2.0
3 Run  800 2.0 4 100 I/C Big Boy Sit-ups 2.0
5 Run  1200 3.0 6 100 I/C Plank Hold  2.0
7 Run  1600 4.0 8 50 Absolutions 5.0
9 Run  1200 3.0 10 Tire Flip (1 lap) or Squat Thrust Broad Jump (1 lap) 20.0
11 Run  800 2.0 12 100 Sandbag Burpees (25 per bag) 20.0
13 Run  400 1.0 14 Lunge Walk Curves / Sprint straights (2 Laps) 5.0
15 Run  1600 4.0 16 Bear Crawl (1 lap) 10.0
17 Run  1200 3.0 18 John Cusack w/Cindy (1 lap) 10.0
COMPLETE IN ORDER 9,200 23.0 COMPLETE EVEN #’S IN ANY ORDER. NO REPEATS!! 76.0

PAX picked their path.  

1 hour beatdown: 

 

Announcements on SLACK. 

 

SEE ya’ll in three months! 

Last Call for Q School

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10 PAX for the final scheduled March 2024 Q school hosted at Downtown Train.

Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.

3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?

Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.

Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.

Be ready for CoT with announcements and prayer requests/praises

Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q

Thang 1:
Partner up in parking deck
P1 does Australian Mtn climbers
P2 runs to opposite long side and back
3 rds with different merkins after each rd

Thang 2:
P1 holds squat while P2 does 10 dirkens with feet on partners legs
Leg pushes abs
Patty cake merkins
Rinse and repeat

Mary
Various exercises

Thanks everyone for coming out. Now sign up to Q.

BS Out!

Push & Pull

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

FNGs: none

Warm Up: normal Warm o Rama

The Workout: Partner up with a large rock for both PAX. One PAX starts 30 reps of an exercise and the other takes a lap around the community center. They meet after a time and switch off. Curls, overhead press, squat, ground pounder. 

Thing 2: One partner bear crawls and pushes a small rock down the parking lot. Other partner runs to the end and back. Switch spots and repeat. Changes to walking lunges instead of bear crawls after 3 rounds. 

Mary: popcorn

Announcements: Q School, 2nd F opportunities on slack

T-Claps (Recognition): all the hulks smashing rocks

Prayer: PAX traveling

IMG_3947

In Cadence On my Down

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The weather is finally starting to warm up but it was still a bit chilly this morning. We had a good turn out for the EC about 4 if I recall. I haven’t been out in a while for an F3 workout let alone Q the damn thing. So we warm up everything is fine. Mossyed over to the football field to do some erkins derkins and dips. As I start calling out the exercises and instructing how to follow me I ended up saying both ways “In cadence on my down”. It gave Woody a good laugh. Then I did it about two more times after that. Lol good times!

Warm Up:

  • Good mornings
  • Imperial Walker’s
  • Hill Billy’s
  • Sir Fazio Arm Circles
  • Mtn Climbers
  • Side Straddle Hop

The Workout:

  • erkins derkins and dips
  • Wall sits
  • 11’s – WW I’s & Air Squats

Mary:

  • Homer to Marge & pickle pounders

Q School: Session 3

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

Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.

3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?

Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.

Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.

Be ready for CoT with announcements and prayer requests/praises

Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q

Thang 1:
Mosey down to concessions stand wall
Irkens, dips, dirkens, step ups 15,12,10

Thang 2:
Partner up on tennis court
P1 does BTTW on fence
P2 runs suicide (halfway then full)
Rinse and repeat

Thang 3:
P1 holds squat while P2 does 10 dirkens with feet on partners thighs
R&R

Mary
WWI’s
Out and UPS
LBC’s
American hammers

Ended with announcements and prayer by Rubiks. Nice work by all.

BS out!

Death Row at PY (take 2)

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6 HIM showed up to Prison Yard. YHC had planned to finish the last Q at PY since we never completed it. Only this time we modified to 7’s instead of 11’s which was a great idea because we still barely finished. Inmates were begging to go back inside but they had to finish first.

Part Two:

7’s with crab walk (40-45 yds each way)
Reverse LBC IC and Turkish getups with 3x IC crab cakes in the middle on each pass.
Lap around clubhouse

7’s with bear crawl
Pickle pounders IC and Absolutions with 3 shoulder taps half way
Lap around clubhouse back to flag

Mary wasn’t allowed in the yard today.

Strong push men! Glad we got through that. Fram asked to shelf that one for a long time and I agree. We finished up with announcements and prayer.

BS Out!

UFO High Score Comeback

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22 PAX for some not too windy Ultimate! We had even teams and even score after a great comeback but the pinnies prevailed.

Wood Chuckin’

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FNGs: None

Warm Up: 25 SSH; Bat wings: 15 Sir Fozio forwards, 15 backwards, 15 seal claps, 15 overhead claps; Jack Webbs to 10. Arms and shoulders are awake now. 

Been eyeballing the handrails outside the gym entrance since the middle school was finished. We did a sideways bear crawl up and around three times. 

Found some curb and did about 50 yards of fancy feet 

Main event: Everyone selected a log from thestack. Lined up for John Cusack (overhead carry) Indian run the long way around the elementary school, arriving at the track. During the pain, we all got a chuckle out of several wood references along the way, including Morning Wood and Major Wood. Had to modify from the overhead carry. Shoulders were toast. 

Tossed log over the fence and hopped in. Lined up on soccer end line. H1N1 explained the soccer term, end line. 

First pass: Lunge walked with log. Really we were just scoping out the log toss. I wanted to make sure there were no sprinkler heads. Didn’t see any. Learned that Wide Right played high school football and played both offensive and defensive line. 

Second pass: Throw your log as far as you can, run up to it and do a burpee. Rinse and repeat until you reach the other end line. Fram led  the way. Saw a cigarette butt in the middle of the field. 

Third pass: Mosey with another overhead press? Followed by 15 bus drivers in cadence. Shoulders are feeling good now!

Looked down at my watch and it was 6:05 already. 

OK, time for some SPRINTS! Moseyed to start line. I marked several intervals along the way. We did four intervals. Not very clean starts, but solid effort by all. 

Mary: We had 1 minute for low slow flutter. Have a nice day. 

Announcements: Highway cleanup Saturday after GroundPounder. 

T-Claps (Recognition): This group worked hard today!

Prayer: Finkle’s brother (separation), Rico’s son (noggin), H2N1 family (lost grandmother recently)

Q School: Session 2

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

12 PAX came out to Cletus for some edumucation. Here’s what happened.

Discussion:
Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.

3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?

Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.

Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.

Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q

Be ready for CoT with announcements and prayer requests/praises

Thang 1: Dora  – 50 pull ups, 100 Bobby Hurleys, 150 shoulder taps with lunge walk timer
Mary
WWI’s
Pretzels
Heels to Heaven
Windshield wipers

Thanks for coming out men!
BS out