It was a little cooler this morning than yesterday but at least it was dry. Good to be back at The Nut with some familiar faces and a great showing with 13 total PAX in attendance. Thanks to all for coming out this morning and allowing YHC the honor to lead.
FNGs: None
Warm Up:
After the F3 mission statement quiz/refresher we did a quick mosey around the parking lot and circled up for
– Good Mornings x 10 IC
– Daisy Pickers x 10 IC
– Windmills x 10 IC
– Imperial Walkers x 10 IC
– Hillbillies x 10 IC
– SSH x 20 IC
The Workout:
We moseyed to the side parking lot where it became apparent that another group (Gladiators?) had infringed on our territory so we continued the mosey around the back to avoid potential conflict with the offending party. We settled on the circular loop for a modified version of 4 corners. PAX numbered off and split into 4 groups 0f 3 (and one group of 4 to account for the odd number).
Each round consisted of 4 exercises – one at each cone. Traveling between cones took place via alternating between crab walk, bear crawl, crawl bear, and lunge walk. At the completion of each round, we moseyed to the gate and back (roughly 200m round trip).
Round 1 – 20 counts of each exercise: Merkins, WW2’s, Carolina Dry Docks, LBC’s
Round 2 – 15 counts each: Squats, Dips, Squat Jumps, Low Slow Flutter
Round 3 – 10 counts each: Merkins, WW2’s, Carolina Dry Docks, LBC’s
Round 4 – 5 counts each: Squats, Dips, Squat Jumps, Low Slow Flutter
We collected the cones and moseyed back to the front of the school. After partnering up, partner A ran a lap around the parking lot while partner B did an exercise until partner a returned then partner A did the exercise while partner B ran. Round 1: Irkins, Round 2: Dips, Round 3: Step ups
With 5 minutes remaining, it was then time for…
Mary:
American Hammers x 20 IC
LBC’s x 20 IC
Homer to Marge x 10 IC w/ each leg up
Announcements:
CSAUP this Sat.
YHC BDay Q continues tomorrow @ Possum Trot
Beer mile coming soon – check FB/slack for details
T-Claps (Recognition):
Thanks to Moby for the chance to lead his site.
Good to see Flanagan out on the EC run.
Prayer:
Moby has a friend whose 6 month old has an abdominal obstruction.
Prayers for those struggling with health, finances, marriage, mental health. Reach out to those you haven’t seen in a while and check in. You never know who may be struggling silently.
Thanks again for the opportunity to lead this morning. It was an honor. We are stronger together.
Bday Q #4 – Fab 5 Frozen Fingers
/in Kennys Grave /QIC: NormPAX: Finkle, Fumunga, Martini, Yosemite
The F3 Fab 5 formed up this morning in spite of the subfreezing temps (about 28 degrees). 3 Pax returned from a 2 mile EC and joined the 2 others who were eagerly anticipating the forthcoming workout and ready to get the blood pumping in order to combat the cold.
Once we got moving, the cold wasn’t too much of a factor. That is until we each grabbed a rock for part 2 of the workout at which point the fingers began to freeze. Thankfully no digits were lost in the process – at least not that YHC knows of.
Great work this morning men! Let’s do it one more time tomorrow at Casino Royale. I’ll try to take it a little easy for day 5 of my birthday 5-pack Q (with EC’s) in light of the Frosty CSAUP on Sat.
FNGs: None
Warm Up:
After a quick review of the F3 mission statement (which Martini pretty much nailed), we moseyed around the parking lot and launched into some warmups…
SSH x 20 IC
Daisy Pickers x 10 IC
Frankensteins x 10 IC
Windmills x 10 IC
Sir Fazio Arm Circles x 10 forward/ 10 reverse IC
Seal Claps x 10 IC
Overhead Claps x 10 IC
Imperial Squat Walkers x 10 IC
The Workout:
YHC carried yesterday’s Possum Trot theme into this workout. For Part 1 the first Pax chose a 10 rep exercise after which we ran a lap around the parking lot. Upon return, we repeated the first exercise and the 2nd Pax added another followed by another lap. R&R until all Pax chose an exercise. After 2 complete rounds (10 different exercises), we were ready for part 2.
We needed a change of scenery and a change of pace so we went to the rock pile and chose a medium-sized rock for a similar stacked exercise routine. This time we each chose a rock exercise and John Cusacked around the flagpole after each exercise. And yes, each new exercise was stacked on the one before. We made one change about halfway through and left the rocks behind in favor of a lunge walk because our fingers were freezing. (We started out doing air presses but decided we looked ridiculous and didn’t want to give F3 a bad name with those who were waiting nearby at the bus stop. Lunge walks were a better choice.)
Mary:
Included in the workout. We returned to the flagpole just in time for COT.
Announcements:
Frosty CSAUP this Sat. at 0600 – Please sign up online so organizers will have a heads up on the headcount.
Ultimate under the lights at Ting on Monday at 0530. Stay tuned for clown car options.
Christmas Party on 12/17 – see FB/Slack for details and sign up.
T-Claps (Recognition):
Martini and Fumunga put in work for EC. (Although Fumunga ditched us within the first half mile.)
Prayer:
Fumunga – job interviews
Friends, family, coworkers who have COVID
Less than 1/2 Mile
/in Thunder /QIC: DustyPAX: Bulls Eye, Dusty, Forceps, Gump, John Deere, Kubota, Pikachu
Pax of 7 for cold Thunder workout, some complaints about the short run to warm up. I know Thunder is not a running workout, but come on, not even 1 mile :).
FNGs: None
Warm Up: SSH, Cherry pickers, L+R overhead stretch, fazio arm circles
The Workout:
Run around soccer fields to playground:
5 sets of five exercises:
5 pull ups, 5 diamond merkins, 10 merkins, 10 lbc’s, 15 squats
Jog to rock pule:
5 sets of five exercises:
12 curls, 12 tricep presses, 12 lunges, 12 upright rows, 12 shoulder press
Jog to pavilion:
3 sets of 3 exercises:
Balls to wall, Dips, Step ups
Mary: Shoulder taps, box cutters, LBC’s, WWII, plank
Announcements: Ruck on Saturday, Christmas party… see slack
Prayer: Family of Forcep’s uncle who died of covid, recovery for Pikachu’s wife back
Down to the Pit
/in To Be Determined /QIC: SnapPAX: Fanny Pack, Doc, Bondo, Tetanus, Snap
Warm Up: Mosey to the far parking lot for high knees, butt kickers, karaoke, Good Mornings, windmills, goof balls, Fazio arm circles, and side straddle hops.
The Workout: Headed down to the pit for 11s – jump squats on on end and absolutions on the other. Then it was off to the rock pile for curls for the girls, triceps extensions, boobity boobity, Midget cookie pouches, Super wonderbras and ground pounders.
Mary: Back to the tennis courts for bear crawls, low slow flutter, LBCs, side LBCs, box cutter, Homer to Marge, and finished with plank exercises (shoulder taps, pickle pounders, etc.) until the bell rung.
Announcements: Frosty this weekend and Christmas Party next
Prayer: 187s wife Tracy and Fanny Pack’s wife Courtney as they prepare for upcoming surgeries.
This is the way…Over and Back, Up and Down…
/in Disney /QIC: ShamWowPAX: Abe, Bobby Boucher, Bobby Dall, Bondo, Deadbolt, Fanny Pack, Full House, Kid Cracker, Leichner, M4L, Mad Dog, Mookie, POTS, Quiver, Roger Roger, ShamWow!
Well, it’s been 8 weeks since I’ve been surrounded… As most of you know, I’ve been out of commission serving the family while my wife recovers from surgery. I’d like to thank everyone who reached out, it meant a lot. While we still have a bit to go, I’m able to get out a bit more! So why not take the Q…. It is Disney, so what would it be without some direction… Which way should I go? We’ll go together… This is the way.
FNGs: NOPE
Warm Up: Mosey around the lot, circle up for 50 SSH IC, Frankenstein 10, Imperial Squat Walkers x10, Standard Merkin x10. Mosey a bit for 5 Burpees. Mosey again.
The Workout: Thing 1: Over and Back- Reached the smaller side lot by the baseball fields. PAX Lined up down a single row. Burpee Dan’s were on the menu. It’s a stack-em up. 1 Burpee to start, lunge walk across the lot, 2 burpees, lunge walk back, 3 burpees…. to 10. We mixed in some crab walk and bear crawls.
Thing 2: Up and Down: Standard pyramid work. 10-50, 50-10. Standard Merkins (10), WW1 (20), Squat (30), Mtn Climbers (40ish..), SSH (50) – all exercises in cadence. Together. We went up and then came back down. Mosey back for Mary w/ a waive to the abyss. Not this time.
Mary: Popcorn mix – Wide Grip Merkings, Box Cutters, LSF, Homer to Marge, Pickle Pounders, LBC’s, all 20 counts.
Announcements: Frosty – Saturday 12/5 6-10 from Possom Trot (Ruck event to 5 AO’s in FV)
T-Claps (Recognition): Full House for mapping the 4 mile EC. YHC joined him at 0450.
Prayer: 187/M, Quiver’s friend and his M – see his 3rdF donation, PAX recovering from COVID, Fanny Pack’s M surgery 12/20.
Bday Q #3 – Suicide Burpees
/in AO Post, Possum Trot /QIC: NormPAX: 16-bit, B-I-N-G-O, Bobby Boucher, Dauber, POTS, Quiver, Sprinkler
It was an even cooler morning with sub-freezing temps around 30 degrees but that didn’t stop the legendary crew that showed up for Possum Trot this morning. Once the party started there was little consideration given to the cold as we didn’t stand still very long.
Thanks for coming out this morning and helping YHC celebrate my birthday. You guys are awesome and you make me better and stronger every day!
Let’s do it again tomorrow at Kenny’s Grave.
FNGs: None
Warm Up:
We moseyed around the tennis courts and circled up in the parking lot to get the blood flowing…
SSH x 20 IC
Daisy Pickers x 10 IC
Windmills x 10 IC
Sir Fazio Arm Circles x 10 forward/ 10 reverse IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC
The Workout:
5 for some Pre-Turkey Miles
/in AO Post, Running 4 the John /QIC: RedenbacherPAX: Abe, Cupid, Maybelline, McNugget, Redenbacher
EC: Redenbacher
FNGs: Not today
Warm Up: 15 X SSH in cadence
The Workout:
Turkey Leg route in reverse
Mary: Negative
Announcements: CSAUP Dec 5th, check slack for details
T-Claps (Recognition): Everyone for picking up the six.
Prayer: 187 and Tracy, unspoken.
YHC took us out. Always an honor to lead.
Prison Yard 12/1
/in Prison Yard /QIC: BreachPAX: Breach, Sprinkler
2 Pax got their December started on the right foot with a Prison Yard workout (Sprinkler and Warden Breach)
Warm Up: Mosey around the parking lot and circle up for 22 rep counts of SSH, Windmills, Frakensteins, Daisy Pickers and Imperial Walkers.
The Workout: 6 stations of pain, 2 minutes per station with 15 seconds rest between stations
Station 1: Pain Stick (Round 1 Weighted Homer to Marge, Round 2 Up and over Merkins)
Station 2: Fire Hose (Round 1 Bear crawl hose pull, Round 2 Plank pull through)
Station 3: Med Ball (Round1 Strait arm raise, Round 2 Throw behind)
Station 4: Heavy Bag (Round 1 Bag Squat, Round 2 Plank Get up)
Station 5: Weight Plate (Round 1 Rut Rohs, Round 2 Sunshines)
Station 6 Sandbag (Round 1 Shovel swings, Round 2 RDL’s with a twist)
Announcements: FROSTY CASUP this Sat at 0600
Closed in Prayer:
Bday Q #2
/in AO Post, Nutcracker /QIC: NormPAX: 3rd Cousin, Alpine, Brony, Cornholio, Da Business, Deadbolt, Flanigan, Gump, Kid Cracker, Moby, Peak Week, Roger Roger
It was a little cooler this morning than yesterday but at least it was dry. Good to be back at The Nut with some familiar faces and a great showing with 13 total PAX in attendance. Thanks to all for coming out this morning and allowing YHC the honor to lead.
FNGs: None
Warm Up:
After the F3 mission statement quiz/refresher we did a quick mosey around the parking lot and circled up for
– Good Mornings x 10 IC
– Daisy Pickers x 10 IC
– Windmills x 10 IC
– Imperial Walkers x 10 IC
– Hillbillies x 10 IC
– SSH x 20 IC
The Workout:
We moseyed to the side parking lot where it became apparent that another group (Gladiators?) had infringed on our territory so we continued the mosey around the back to avoid potential conflict with the offending party. We settled on the circular loop for a modified version of 4 corners. PAX numbered off and split into 4 groups 0f 3 (and one group of 4 to account for the odd number).
Each round consisted of 4 exercises – one at each cone. Traveling between cones took place via alternating between crab walk, bear crawl, crawl bear, and lunge walk. At the completion of each round, we moseyed to the gate and back (roughly 200m round trip).
Round 1 – 20 counts of each exercise: Merkins, WW2’s, Carolina Dry Docks, LBC’s
Round 2 – 15 counts each: Squats, Dips, Squat Jumps, Low Slow Flutter
Round 3 – 10 counts each: Merkins, WW2’s, Carolina Dry Docks, LBC’s
Round 4 – 5 counts each: Squats, Dips, Squat Jumps, Low Slow Flutter
We collected the cones and moseyed back to the front of the school. After partnering up, partner A ran a lap around the parking lot while partner B did an exercise until partner a returned then partner A did the exercise while partner B ran. Round 1: Irkins, Round 2: Dips, Round 3: Step ups
With 5 minutes remaining, it was then time for…
Mary:
American Hammers x 20 IC
LBC’s x 20 IC
Homer to Marge x 10 IC w/ each leg up
Announcements:
CSAUP this Sat.
YHC BDay Q continues tomorrow @ Possum Trot
Beer mile coming soon – check FB/slack for details
T-Claps (Recognition):
Thanks to Moby for the chance to lead his site.
Good to see Flanagan out on the EC run.
Prayer:
Moby has a friend whose 6 month old has an abdominal obstruction.
Prayers for those struggling with health, finances, marriage, mental health. Reach out to those you haven’t seen in a while and check in. You never know who may be struggling silently.
Thanks again for the opportunity to lead this morning. It was an honor. We are stronger together.
Field trip to Veterans
/in AO Post, Paradise City /QIC: PikachuPAX: Buford, Dawgpound, Dumbo, Emeril, Lipstick, McNugget, Pablo, Pikachu, Skidmark, Snap
FNGs: Nope
Warm Up:
SSH x10 and we were off – not much time for our intended field trip destination
The Workout:
Mosey to Veteran’s Park via Sportsmanship, Main Street, Crossway, and Folsom. Stop at each turn and periodically on straightaway – alternate 10x Star Jumps and 10x Chill Cut Plank Jacks at each stop.
At Veteran’s we did 7’s between the monument and the top of the hill at Chrismill – 7’s consisted of Star Jumps and Chillcut Plank Jacks.
Moseyed back to Ting along the same route with some focus on downhill running along Folsom and Main St.
Mary:
Downward Dog was all we had time for
Announcements:
Check the coms
Prayer:
187 & M
Not quite a clipboard
/in AO Post, Speed Racer /QIC: PikachuPAX: Mr. Terrific, Pikachu, Skidmark
YHC decided to keep the Q at Tiger’s Blood despite the calf giving a good nagging this week. Figured I’d be able to run ~half the workout and then could encourage the pax as they finished up – ended up working out well.
FNGs: Not today!
Warm Up:
Mosey to the track
Mosey a lap
Side to side and front to back leg swings
Daisy Pickers
A skip 50m
B skip 50m
The Workout:
800m repeats at Long Interval pace, 400m recovery – 6x
Mary:
Mosey back to the flag
Yoga recovery
Announcements:
Upcoming CSAUP, beer ruck, holiday party – see Slack/Facebook for details
T-Claps (Recognition):
Mr. Terrific for getting back after it with speed work!
Prayer:
187 & M.