FNGs: None
Warm Up: Quick Mosey, SSH, Windmill, 10 Merkins. Another mosey
Thang 1:
7s on Cemetery Hill: Squats at the bottom, Burpees at the top. (The Humidity was worse than the hill)
For the last round of each we added a twist.
After completing our last burpee, PAX circled up for a 1 at a time 10 count merkins around the circle. While each PAX pushing the earth down, the other PAX held a low merkin position (similar to a plank, but the bottom of a merkin).
After completing the last six squats, PAX circled up for a similar exercise as the the top of the hill, only this one featured squats/squat hold.
Thang 2: All PAX moseyed back to the flag, with a quick stop along the way for some calf raises and dips along the curb. We then visited the small rock pile in the corner of the parking lot for some rock work. Colt 45s, Groundpounders and Goblet Squats. We then circled up for a game Q called ‘Duck Duck Bear’: in a circle, each PAX held a bear crawl position (knees low, waist at a 90 angle). In sequence, a PAX would circle the group while performing a bear crawl, the remainder held still. Hold until all have completed a circle. @Batboy made sure to call out “Duck” as he passed each person.
Mary: Homer to Marge, Freddy Mercury’s, Superman, Yoga
Announcements: @Batboy on the Q tomorrow at Purple Cobra,
Prayer: @Best-In-Show’s Mom, MIL and FIL who are all battling issues. Strength for them, strength for him and his M as they are caretakers.
Sandbaggin Sum Beaches 6/26/23
/in Mutiny /QIC: FramPAX: @Abacus the OG, 8 Bit, Banana Seat, Breach, FlipPhone, Fram, Pumps, Sprinkler
FNGs: None but been EHing like mad.
Warm Up: SSH, Frankenstein, SFAC, Good Mornings, Imperial Walkers, Hillbillies
The Workout: Took 3 sandbags to the Tennis courts. Couldn’t drop them 1 burpee penalty for dropping. Corner 1 exercises: LBC, BTW, Reverse LBC, Corner 2: Std merkin, wide merkin, diamond merkin. Corner 3: Plank Jacks and 2 others I can’t remember. Corner 4: absolutions. Each time we went to a new corner we did: Reverse Guantanimo Sandy Bays, Walking BTW, Bear crawls, Crab Walks, Walking Willie Mays Hayes. All exercises were 16 reps except Absolutions.
Mary: Several various abs
Announcements: Naner cet Q at Prison Yard. Keep EH guys. Even the Odds on June 30th.
T-Claps (Recognition):
Prayer: Unspoken
Honor to Lead!
Triple Nickel on Big Red
/in Prison Yard /QIC: Banana SeatPAX: 8 Bit, Banana Seat, Breach, FlipPhone, Fram, GHERKIN, Papa Smurf, Sunshine
8 HIM came out to Prison Yard for some hill work.
WU
Mosey over to side parking lot
SSH
Sir Fozio Arm Circles
Willie Mayes Hayes
Good Mornings
Lower Stretching
Triple Nickel
We ran to the bottom of Big Red which is around 0.3 miles.
5 Absolutions
Run back up to the top.
5 Kraken burpees (3 hand release merkins in burpee)
We repeated that 5 times
The last round we only had enough time to go half way down and back but still completed the reps.
Mosey back to start for 1 minute of cool down with stretching and deep breaths.
Announcements: Q sheet always needs help, You vs You this Friday at Sheepdog
Prayers: Injured PAX, unspoken
Sunshine took us out.
Lots of deep breathing today on Big Red. Great work PAX! Thanks for allowing me to lead. Rule the day.
BS Out!
Six Souls Survive Sevens on S(C)emetery Summit
/in Downtown Train /QIC: BleederPAX: Batboy, Best In Show, Bleeder, Plunger, Stickers, Wild Turkey
FNGs: None
Warm Up: Quick Mosey, SSH, Windmill, 10 Merkins. Another mosey
Thang 1:
7s on Cemetery Hill: Squats at the bottom, Burpees at the top. (The Humidity was worse than the hill)
For the last round of each we added a twist.
After completing our last burpee, PAX circled up for a 1 at a time 10 count merkins around the circle. While each PAX pushing the earth down, the other PAX held a low merkin position (similar to a plank, but the bottom of a merkin).
After completing the last six squats, PAX circled up for a similar exercise as the the top of the hill, only this one featured squats/squat hold.
Thang 2: All PAX moseyed back to the flag, with a quick stop along the way for some calf raises and dips along the curb. We then visited the small rock pile in the corner of the parking lot for some rock work. Colt 45s, Groundpounders and Goblet Squats. We then circled up for a game Q called ‘Duck Duck Bear’: in a circle, each PAX held a bear crawl position (knees low, waist at a 90 angle). In sequence, a PAX would circle the group while performing a bear crawl, the remainder held still. Hold until all have completed a circle. @Batboy made sure to call out “Duck” as he passed each person.
Mary: Homer to Marge, Freddy Mercury’s, Superman, Yoga
Announcements: @Batboy on the Q tomorrow at Purple Cobra,
Prayer: @Best-In-Show’s Mom, MIL and FIL who are all battling issues. Strength for them, strength for him and his M as they are caretakers.
Mumblechatter at Ground Pounder stays at Ground Pounder
/in Ground Pounder /QIC: HazMatPAX: Dauber, Gump, HazMat, Socrates, Wild Turkey, Woody
FNGs: None
Warm Up: Old man hangs, Good Mornings, Windmills, Sir Fozio Arm Circles forward & reverse, Imperial Walkers, Hill Billy’s, Willy Mays Hays, Side Straddle Hops x 25 in cadence
The Workout: Each PAX picked two small rocks. One for each hand. Many reps of Curls for the Girls, Rut Rows, Forward arm raises, Overhead tricep presses, Lateral arm raises and Shoulder presses. Repeat all 6 exercises until everything burned. Mumblechatter took a sideways turn and the count was hard to keep on track during the whole set…. On to the small wall for a set of 11’s with Merkings and Dips. Then mosey to the picnic tables for a round of squats, monkey humpers and star jumps.
Mary: Around-the-horn core exercises.
Announcements: F3 picnic. 3-Alarm run this Tuesday. Open Ground Pounder Q still needs to be filled for 7/8/23.
Prayer: Prayers for all those travelling. Prayers for Socrates’s family.
Tabataaaaa and Puddles
/in The Nest /QIC: GamecockPAX: Finkle, Gamecock, H1N1, Martini, Rubiks, Wonder Kid
FNGs: none
Warm Up: normal warm-o-rama
The Workout: tabata with 5 sets of 2 pairs, 30 seconds on and 10 second rest each time. Ssh and walk outs, squats and imperial walkers, merkins and around the world lunges, big boy situps and mountain climbers, 6″ hold and high knees.
Mary: none today
Announcements: picnic Saturday
T-Claps (Recognition): all for driving through the rain!
Prayer: Rubiks cousin, Finkles daughter, travel protections, Yosemite’s arm infection
What’s a little rain?
/in Purple Cobra /QIC: AbePAX: Abe, Pumpkin Spice
FNGs: none
Warm Up: SSH, Windmills, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout:
Thing 1: EMOM 5 exercises / 5 rounds
– 8 burpees
– 15 deadlifts
– 15 box jumps
– 15 kettle bell swings
– 15 goblet squats
– 30 sec jog around playground for recovery
Thing 2: 3 rounds of alternating People’s Chair / Urkins
Mary: WWIIs and Mountain Climbers
Announcements: F3SW Picnic June 24th
T-Claps (Recognition): Pumpkin Spice for braving the rain and keeping me accountable.
Prayer: Pumpkin Spice’s family
New Pavement!
/in Kennys Grave /QIC: 16-bitPAX: 16-bit, Finkle, Gamecock, Warbucks, Winnebago
This would be more exciting if it were at Possum Trot but the track around the Kenny’s Grave baseball fields has a new coat of blacktop that makes it very easy to run on. It was so new you could still smell it. We started our lap with 4 but upon return found a bike in the parking lot that wasn’t there when we started. Warbucks caught up not long after and, thanks to me not being able to do them, penalty burpees were not assigned.
FNGs: None
Warm Up:
Frankensteins x10 IC
Imperial Walkers x10 IC
Hillbilies x10 IC
Willie Mays Hays x10 IC
Trunk Twists x10 IC
The Workout:
We moseyed down to one of the empty lanes of parking spaces and partnered up for dora. Since we had an odd number I joined one of the groups and just mirrored one of those guys.
100 jump squats
200 Imperial Walkers
300 LBC
The timer was the other partner duck walking all the way to the other side of the lot and then jogging back. The group of two finished up first because Warbucks is a jump squat machine so they helped finish up the group of 3’s LBCs at the end.
After that it was off to the hill by the big baseball field for 11s. Sumo squats at the top and in cadence calf raises on the fence at the bottom. It was OYO but everyone got done at the same time anyway.
Time was running short so I modified the rest of the plan. We started down the greenway path and stopped at the first set of bleachers. We faced up the hill and went up doing Walk Like an Egyptian. Line up like an Indian run and take a step in to a lunge and hold it while the PAX at the back lunge walks to the front. Once he’s there, step in to a lunge with your other leg and continue. We made it to the top of the hill and then moved on due to time (which there wasn’t much of).
Mary:
Heel taps x16 IC
Reverse LBC x16 IC
Announcements:
F3 Family picnic on 6/24. Check 2nd F channel in Slack for details and to sign up to bring stuff
Prayer:
Finkle’s youngest who hasn’t been feeling well.
YHC’s M who has a scratched eye that may or may not be getting infected.
Praise for my M’s grandparents who are celebrating their 70th wedding anniversary as well as her grandmother’s 90th birthday
Praise for Finkle’s M for her final day at her, now former, job.
What a beautiful morning it was to come workout out and share the morning with you all. It’s an honor that you come and allow me to lead you through this, truly.
010000
Humbled
/in Possum Trot /QIC: FumungaPAX: @Abacus the OG, FlipPhone, Fram, Fumunga, Olaf, Rubiks
FNGs: Wonder Kid
Warm Up: Mosey to get rocks, side shuttle hop, shoulder warmups
The Workout: inspired by Toney Horton’s P90X Chest, Shoulders, and Triceps workout modified to include our trusty rocks.
The PAX humbled themselves with all the various merkins and rock work to crush the chest and shoulders.
Mary: Yoga to relieve the stress out on the muscles led by Fram
Announcements: F3 picnic
T-Claps (Recognition): to Olaf for making his tour around the east coast and visiting F3 AOs along the way.
Prayer: Injured PAXs, Rubix’s family struggling with mental illness, Fumunga’s nephew struggling with decisions that he has made.
The Bowler Runs 4 The John
/in Running 4 the John /QIC: UTIPAX: 187, Abe, Axe, Batboy, Cupid, Dawgpound, DownRange, Dumbo, Lawn Dart, Lipstick, Maybelline, Pikachu, Roaming Gnome, Skidmark, UTI, Wild Turkey, Yogurt
FNGs: Nuh uh
Warm Up: EC was had by 187, Lipstick, UTI
The Workout: A past route of my own creation returns!
Mary: Profuse sweating in the parking lot, heavy breathing
Announcements:
T-Claps (Recognition):
Flag provided today by Yogurt – thanks brother!
Prayer:
Smokey Morning Laps Around The ⚽️ Fields
/in Disney /QIC: SoftServePAX: Bondo
Blue Suede
and I showed up right on time @ 05:30 and there was only one car in the the parking lot @Disney.
Seems to be a new AO spinning up on Fridays’ but we didn’t let that keep Bondo and I from winning the day with a solid sweat equity session.
It was a bit smokey in the sky due to some forest fires going on in Quebec 🇨🇦. Prayers for those impacted 🙏
Warm Up:
Hillbillies | Imperial Walkers | Good Mornings | Burpees
The Workout:
Moseyed to the new retaining wall at the entrance to Middle Creek High and grabbed smedium 🪨’s (10 – 15 .lbs). We then moseyed up the hill behind the soccer fields and knocked out 3 exercise (uneven pushups | alternating squats | curls for the gurls) after that we took a lap around the soccer fields. I think we got about 4 rounds in. We were drenched that is for sure! Blue Suede was covered in water from the grass so I know he had a blast.
Mary:
Just a few for Mary – homer to marge | box cutters | low slow flutter | boat canoe