PAX: Slide Rule, 187, Pablo, Ramsey, Kid Cracker, Lip Stick, Doc, Fog Horn, Lucky Charms, Breach, The Dawg Pound, Vlasic, UTI, Peeping Tom, Axe, CHiPs.
EC: CHiPs, UTI, The Dawg Pound, Peeping Tom (2 miles)
Warm-Up: One lap around the four corners, then one lap around with exercises on the corners. (20 SSH; 10X10 Imperial Walker/Hillbillies; 10X10 Sir Fazio Arm Circles; 25 Mtn Climbers; 25 Sumo Squats)
The Thang: 1) Divide into two groups and perform Triple 7’s on the Ramp. (Down and back=1, 7-Wide-grip Merkins on the top and 7-Standard Merkins on the bottom X7). 2) Bear crawl parking area with some mogul jumps, then lunge walk back with sumo squats.
Head to the Birth Canal with a partner for some Ballz2Wall and Preacher’s Chair while the other partner runs to where the sidewalk ends.
Mosey back to the court for Mary led by Breach
Announcements: July 4th Convergence at Disney for 1776 reps of goodness.
Prayers: Ramsey’s grandmother passed away last week, pray for the family and for Ramsey’s safe travels to the funeral in CA. Praying for Crab Legs always, and the unspoken prayers that are needed. Also, CHiPs M lost her grandmother last week also, pray for peace and comfort for the family.
CHiPs Word of the Day: Realize how important your role as a father can be in your child’s life. A lot of people, especially women, have daddy issues that result from father’s not fulfilling their role as a Dad the way that they should. Strive to be the best DAD that you can be everyday and remember that regardless of your situation, you have a Good, Good Father in Heaven that loves you unconditionally.
Verse: Psalm 36:7, How precious is your unfailing love, O God!
That Means Running
/in Disney /QIC: DawgpoundPAX: 187, 8 Bit, Banana Seat, Breach, Cliffhanger, Foghorn, Midstick, Pablo, Peeping Tom, Prime Time, Ramsey, Slide Rule, Waterboy, WebEx, Yogurt
BackBlast Disney, July 5, 2018
PAX of 15 posted for my (Yogurt’s) second Q:
After the thorough beatdown of the July 4 (1776) convergence, I wanted to mix in some cardio—and that means running!
Run to small parking lot
Warmups:
– Side straddle hops, windmills, Fozzy arm circles, standard Merkins
– Run to high school football practice field
The Thang:
– Suicides to mini American flags posted at 10, 20, 30, 40, 50 yards
– 4 sets of 21 together in cadence:
o hand-release Merkins, spider mans, shoulder taps, plank jacks—50 yard runs b/w sets
Suicides OYO to flags posted at 50, 40, 30, 20, 10 yards
Partner carry to 30 yard flag, switch, return
Downward dog
Run to benches
– Count off 1s, 2s
– Half do 21 dips, half do 21 Jack Webbs (thanks to Banana Seat and Slide Rule for leading the counts!)
– Michael Phelps on recovery
Run to concrete steps down from greenway
– Same count of 1s, 2s
– Half start at bottom for 10 burpees
– Half start at top for 10 Turkish get ups
Run to artificial turf fields
Mary:
– Circle up for yoga – Warrior 1, Warrior 2, Triangle pose
COT:
Announcements – Banana Seat is resurrecting AO Kenny’s Grave—with a focus on agility and form. Every Thursday 5:30 am South Park, FV, starting Thursday, July 12.
Welcome FNG “Prime time” (after Deion Sanders), local football talent playing safety in college. Hmmm, these FNGs are getting pretty cool names! Hoping that these young, local talents will keep coming out and continue to grow with F3. We should all be FREED TO LEAD, regardless of age!
1 on 1 Combat
/in Sheepdog /QIC: DawgpoundPAX: R22, Shredder
F3 Sheepdog 7/6/18 – BB
Pax of two this morning for a 1 on 1 combat session;
Warmup
Light warm up lap
Side startle hop
Merkins
Fozio Arm Circles
Imperial walkers
Hillbillys
Michael Phelps
The Thang
Mosey to the back.
Step ups
Dips
Military merkins & wobbly pull-ups
2 punch combo
Front kick
Diamond merkins
Basic outside block
Wrist locks
Mosey back to the front
Mary
Al Gore Squats
LBCs
Low slow flutter
COT
Count and Name o Rama
Announcements
Thought: Finding balance…
Prayers
Ground Pounder in the rain
/in Ground Pounder /QIC: ForcepsPAX: Breach, Draper, Farva, Forceps, H1N1, Pikachu
6 PAX came out for GP (5 of which doubled down after U-Turn).
Warm up:
10’s – Good Mornings, Windmills, Imperial Walkers, Hillbillies, Fuzzy Arm Circles, arm stretches, Daisy Pickers, Merkins and SSH.
The Workout
Rock Shock
Mosey to playground and circle up – rotate rocks around circle between sets
Aik’n Station: partner up and rotate stations
15 count Rock Planks
One partner planks while the other does Squats, SSH and LBCs
Mary: 10-15 reps dealers choice: Curls, Plank ski hops, LSF, Dips, American Hammers, LBCs
Return Rocks to pile and mosey back to lot for COT/BOM
Announcements:
Skidmark has shirt orders, O2 Fitness – Run the Springs 3 race series,
Prayer Requests: Pax on the DL (187, Draper, DD, & Crablegs), Bufford’s friend passing, Safe travels for Farva’s family next week, Forceps big interview Tuesday 10AM-5PM.
U-Turn sponsored by Shoes & Brews
/in U Turn /QIC: SkidmarkPAX: Boy George, Dawgpound, Draper, Emeril, Farva, Forceps, Glamper, H1N1, Java, LED, Lipsync, M4L, Natty Ice, Oh Yeah, Pablo, Pikachu, Sassy, Skidmark, Slots, UTI, Wrangler
Ask and you shall receive! 21 men posted at U-Turn. Warm up include IW, Hilbilies, good mornings, fozio arm circles.
Nice run with turn backs
Prayers for Bufors, those injured a d recovering Draper, Doible D, 187
Plan for more stretching next week and some organized training and scout runs
Pilgrim Rock
/in Cletus /QIC: 187PAX: 187, 8 Bit, Banana Seat, Bernie, Breach, Da Business, Dawgpound, Doc, DoubleD, Emeril, FedEx, Hasselhoff, Lipstick, M4L, Magnolia, Pablo, Peeping Tom, Pikachu, Roger Roger, Skidmark, The Natural, UTI
Bernie did a Slight Variation to a Pilgrim workout…
Warmup: SSH, Good mornings, Mountain Climbers
Main Workout: 4 Stations
1- Burpees, Curls, Jack Web, Homer to Marge
2- KB Swings, w/ Jump, Squats, Lunge with Swing, Jumping Lunges
3-Uneven Pushups, Crawl Bear to Start Bear Crawl back, Plank to knee tap, lateral skaters
4-Plank, hollow hold, Mountain Climbers, Russian Hammers
Mary: Abs blast
Announcements: Kenny’s Grave – next Thursday – Banana Seat, Need Q for “Getting the Runs”; also low attendance for Saturday’s Ground Pounder.
Prayers: Roger Rogers grandfather, Injured, Crab Legs, those Traveling
You Wanna Join us for a Kettlebell workout?
/in Crazy Ivan /QIC: DawgpoundPAX: Dawgpound, Emeril, M4L, Peeping Tom, Pipe Dream, Roger Roger
We started today at the playground. I brought the TRX for I was expecting a low turnout. To my surprise we had good numbers today with some regulars being out of town. DeAngelo joined us halfway through once Emeril sent him the invite. Expect to see him post sometime in the near future and he will get a name once he finishes his first workout. Thank you all for joining and leading by calling out Kettlebell exercises.
Warmup:
20 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
10 Cadence Count Right Foot Over Left
10 Cadence Count Left Foot Over Right
15 Cadence Count Good Morning
The Thang:
One Pax Member was on the TRX another was doing Derkins on the Tire or Pistol Squats. The Rest where doing Kettlebell Exercises called out by the pax. Pax members rotated through until all did the TRX Exercises. Kettlebell Exercises ranged from M4L love handles to Kettlebell Swings. There was even some mini Turkish Getups.
TRX Exercises:
15 Atomic Pushups (Feet in the straps; Pushups into a Pike); Derkins on Tire
10 Rows (Rotating hand position 10 Reps in Vertical and Horizontal hand position); Derkins on Tire
10 T’s to I’s; Derkins on Tire
10 Deep Squats; Pistol Squats
10 Tricep Presses; 10 Bicep Curls; Pistol Squats
Mary:
Circled Up at the end for some Mary. Pax Members called out exercises.
WWII with the Kettlebell
Homer to Marge with Kettlebell
Right Leg over Left Knee
Left Leg over Right Knee
American Hammer with Kettlebell
LBC with Kettlebell
Freddie Mercuries
Crazy Time 7/6/18
/in Crazy Time /QIC: PikachuPAX: 187, Pikachu, Skidmark
Pax of three for crazy time this week.
Standard workout – the Murph. 1 mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run. All three pax went on to Cletus for Bernie’s AMRAP beatdown.
Patriot Games
/in AO Post /QIC: SkidmarkPAX: 187, Beater, Boy George, Brony, Buttjoint, Cliffhanger, Crosby, DoubleD, Dovetail, Farva, Forceps, Hasselhoff, John Deere, Kid Cracker, Lab Rat, LED, Lipstick, Lipsync, M4L, Midstick, Natty Ice, Noah's Ark, OCR, Oh Yeah, Patch, Pikachu, Puddles, R22, Shredder, Skidmark, UTI, Waterboy, Yogurt
33 men completed the Patriot Games workout and celebrated our nation’s independence.
3 FNGs:welcome midstick,waterboy, and cliffhanger
Announcements: F3 dad’s camp, Kid Cracker has tickets
Prayers: Crablegs, Pax dealing with injuries, families, marriages, military, great discussion about how F3 has impacted us and how each of us use it in our daily lives, the community is watching us be better men and make our community better, read Freed to Lead
Backblast thingamajig
/in Cletus /QIC: DawgpoundPAX: 187, Axe, Banana Seat, Brony, Chips, Crosby, Da Business, Deadbolt, Doc, Flanigan, Foghorn, Foot Fault, Kid Cracker, LED, Lipstick, Lucky Charms, Magnolia, Pablo, Patch, Peak Week, Pikachu, Skidmark, Slide Rule, UTI, WebEx, Yogurt
QIC: Sliderule
FNG in attendance, so disclaimer was given, prompt start at 5:45
Warm Up
Reverse Indian Run w/ Burpees to start. We’ve done this several times at Cletus. Apparently Brony and Peak Week never managed to attend when it happened, though. Therefore, there was much mumble chatter and complaining. The exercise itself is straightforward. Pax runs in a line, front man sprints to back. When he reaches the back, he calls “DOWN” and entire Pax drops for a burpee. Repeat. Apparently, this extended beyond the capabilities of some of our veteran pax.
So, Audible ⅔ of the way around the soccer fields to do:
Fence work: 10 Derkins on each rung alternating with 10 count BTTW or People’s Chair.
Partner Carry back to parking lot (~ 80 yards), then switch partners to fence across street
Thang Pt 1
Typewriter on the wooden fence, alternating height, derkins, side to side.
Thang Pt 2
11’s on the hill. 10x Burpees at the bottom, run up the hill backwards, 1x Derkin at the top. Go until Lucky Charms finished. I think I made it to 4 burpees. This was the pinnacle of “You vs. You”. Lucky lapped me (and pretty much everyone else) before I made it up the hill twice.
Bear Crawl the parking lot back to the gate. Speedsters went to go get a “curling rock” and meet us at the playground. Slower guys did an Indian Run the long way around the soccer fields.
Thang Pt 3
Split into groups of 4 for 3 rounds of the following:
Pax 1: AMRAP pullups
Pax 2: AMRAP curls
Pax 3: AMRAP triceps extensions
Pax 4 (timer): 10x merkins
Rotate through the exercises 3x each.
Some guys return the rocks, others head to tennis courts. First ones to the courts do wheelbarrows & everyone bear crawls in the six.
Mary:
Freddy Mercury, 10x forward, 10x backward. 6 inch / 45 degree / 6 inch leg hold.
COT
Our Six in COT was Crosby. Dude came out this winter for the first time and got named for his love of the Capitals (was rocking a Caps sweatshirt). He quickly got his comeuppance with them winning the Cup this year, much to the chagrin of a half dozen Pens fans who named him. After attending 1x/week for a couple months, Crosby has been killing it lately and even attended the pre-Cletus Murph. It’s awesome to see him get involved and invite his friends. Might be time for him to step up and Q soon! We’re better because you’re here, Crosby, keep it up, dude!!!
Announcements
1776 Workout July 4th @ Disney. Ugh.
Ongoing prayers for Crab Legs
CHiPs is Riding Solo
/in Paradise City /QIC: ChipsPAX: 187, Axe, Breach, Chips, Dawgpound, Doc, Foghorn, Kid Cracker, Lipstick, Lucky Charms, Pablo, Peeping Tom, Ramsey, Slide Rule, UTI, Vlassic
PAX: Slide Rule, 187, Pablo, Ramsey, Kid Cracker, Lip Stick, Doc, Fog Horn, Lucky Charms, Breach, The Dawg Pound, Vlasic, UTI, Peeping Tom, Axe, CHiPs.
EC: CHiPs, UTI, The Dawg Pound, Peeping Tom (2 miles)
Warm-Up: One lap around the four corners, then one lap around with exercises on the corners. (20 SSH; 10X10 Imperial Walker/Hillbillies; 10X10 Sir Fazio Arm Circles; 25 Mtn Climbers; 25 Sumo Squats)
The Thang: 1) Divide into two groups and perform Triple 7’s on the Ramp. (Down and back=1, 7-Wide-grip Merkins on the top and 7-Standard Merkins on the bottom X7). 2) Bear crawl parking area with some mogul jumps, then lunge walk back with sumo squats.
Head to the Birth Canal with a partner for some Ballz2Wall and Preacher’s Chair while the other partner runs to where the sidewalk ends.
Mosey back to the court for Mary led by Breach
Announcements: July 4th Convergence at Disney for 1776 reps of goodness.
Prayers: Ramsey’s grandmother passed away last week, pray for the family and for Ramsey’s safe travels to the funeral in CA. Praying for Crab Legs always, and the unspoken prayers that are needed. Also, CHiPs M lost her grandmother last week also, pray for peace and comfort for the family.
CHiPs Word of the Day: Realize how important your role as a father can be in your child’s life. A lot of people, especially women, have daddy issues that result from father’s not fulfilling their role as a Dad the way that they should. Strive to be the best DAD that you can be everyday and remember that regardless of your situation, you have a Good, Good Father in Heaven that loves you unconditionally.
Verse: Psalm 36:7, How precious is your unfailing love, O God!