YHC has bee dealing with a shoulder injury the last few weeks which has significantly impacted my ability to post. I needed to get back out there and realized that the only way to do it while also protecting my shoulder was to Q the workout and make it leg focused, so that’s what I did.
FNGs: Â none
Warm Up:
Moseyed around the block with stops at the four corners
Corner 1: Frankenstein x10 IC, Butt Kickers x10 IC
Corner 2: Daisy Pickers x10 IC, Willie Mays Hayes x10 IC
Corner 3: Imperial Walkers x10 IC, Hillbillies x10 IC
Corner 4: Sir Fazio LEG circles. I made this up. On your six, feet in the air. Rotate legs inward for a 10 count in cadence and then rotate outwards for a 10 count. They were actually not bad, good hip flexor stretch.
The Workout:
We went to one of the parking lot islands for our first station. One PAX did quick feet around the island while everyone else did squats with leg kicks while they waited. Once everyone had a chance to go around the circle we switched it up to reverse lunge walk around the circle while those waiting did some sort of LBC (standard, reverse, or side). Once that circuit was done we proceeded to the pavilion.
Another exercise that YHC invented was next on the list at the picnic tables. This was an 8-count exercise that was a combination of step ups and calf raises. Counts 1 and 2 were stepping up on the bench, 3 was calf raise up and 4 was down. Counts 5 and 6 were stepping off the bench and then 7 and 8 were calf raises up and down. We did 10 of these in cadence.
After that exercise we took turns doing roman situps. We had an odd number so YHC waited and did squats until the two groups cycled through and then I had someone spot me for my set. We then did another set up the step up/calf raise routine before heading to the baseball field.
We gathered around home plate and PAX were instructed that we’d be traversing the base paths. Like in a game of baseball you weren’t allowed to proceed to the next base if it wasn’t clear so while and if you had to wait you were doing imperial walkers. Everyone also did imperial walkers while behind the plate either waiting to go or after the finished waiting on the six. Each base path was a different way to move.
Home -> 1st: Lunge walk
1st -> 2nd: Duck walk
2nd -> 3rd: Broad jump
3rd -> Home: Reverse lunge walk
Once everyone was in we did a 30 count calf raise and then did the base paths again, this time in reverse. If you had to wait at all you were doing people’s chair at the back stop or hillbillies or squat holds on the bases.
Once done with the bases we shot back up to the parking lot for a few cycles of 30 seconds of quick feet followed by 30 seconds of rest. We did three sets before moving on
Mary:
Not a ton of time was left by YHC so it was fairly short.
Sleeping Hillbillies x10 IC each side
American Hammers x16 IC
Announcements:
Brute Squat CSAUP this weekend – Reach out to Farva if you have any questions.
Family Picnic on 6/24 – Cupid is putting this together. Check 2nd F in Slack for more details and to sign up to bring something.
T-Claps (Recognition):
Gamecock for putting together what sounded like a great 2nd F after Run the Quay.
Prayer:
YHC’s shoulder
Buttermilk finally back out and able to exercise after a nasty bout with fiberglass in his lungs (wear a mask when messing with that stuff)
An honor to lead, as always
010000
What’s a little rain?
/in Purple Cobra/by AbeFNGs: none
Warm Up: SSH, Windmills, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout:Â
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 familyÂ
New Pavement!
/in Kennys Grave/by 16-bitThis 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. Â
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. Â
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.
Â
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. Â
Â
010000
Humbled
/in Possum Trot/by FumungaFNGs: 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.Â
Mary: Yoga to relieve the stress out on the muscles  led by Fram Â
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.Â
The Bowler Runs 4 The John
/in Running 4 the John/by UTIFNGs: 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:Â
T-Claps (Recognition):
Flag provided today by Yogurt – thanks brother!
Prayer:
Smokey Morning Laps Around The ⚽️ Fields
/in Disney/by SoftServeBlue 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
100 emoji
/in Cletus/by AbeFNGs: none
Warm Up: Warmed up on the commute over.
The Workout: YHC was the only PAX this morning, so I called an audible. 5k while picking up trash. For every piece of trash, one merkin and one squat were performed (squat was to pick up the trash). Managed to get 100 pieces of trash (ended up being about two grocery bags’ worth), 100 merkins and 100 squats before calling for time.
Announcements: Picnic on June 24th, CSAUP TOMORROW!
Prayer: neighbor’s brother
Plogging at R4TJ
/in Running 4 the John/by AbeFNGs: none
The Workout: YHC learned of plogging recently (picking up trash while running/jogging). Global Running Day was coming up and I decided to take the Q and celebrate by plogging.Â
4 bags of trash were collected and 3.7 miles were covered in one hour. Pace was definitely affected with lots of starting and stopping. But I still managed to get a decent run in and Main St is cleaner for now. 1st and 3rd Fs accomplished.
Prayer: 187’s mother-in-law, Maybelline’s dad
My Wife’s Yoga Instructor
/in Purple Cobra/by AbeFNGs:Â none
Warm Up:Â SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout:
Thing 1: Four Corners
Add on one exercise each corner. Then take them off on the second go through. Exercises were Merkins, WWIs, Squats and Mountain Climbers
Thing 2: The Wall
Moseyed over to the low wall next to the playground. Urkins, Durkins, Dips and Step Ups. 3 rounds.
Thing 3: The Rocks
Moseyed over to the rock pile. Curls for the girls, Tricep extensions, Ruh Rohs, Overhead Press and Imperial Walkers. 3 rounds.
Thing 4: The (other) Wall
Alternating People’s Chair and Balls-to-the-Wall. 3 rounds.
Mary: Popcorn Mary. Pumpkin Spice introduced us to a new favorite called “My Wife’s Yoga Instructor.” American Hammer position, but alternate arms reaching to the side and back. Good stuff! We all threw out some exercises and then wrapped up with some stretches.
Announcements:Â CSAUP and picnics coming up.
Prayer: Pumpkin Spice’s buddy for strength and guidance navigating life changes.
No Arms Needed
/in The Nest/by 16-bitYHC has bee dealing with a shoulder injury the last few weeks which has significantly impacted my ability to post. I needed to get back out there and realized that the only way to do it while also protecting my shoulder was to Q the workout and make it leg focused, so that’s what I did.
FNGs: Â none
Warm Up:
Moseyed around the block with stops at the four corners
Corner 1: Frankenstein x10 IC, Butt Kickers x10 IC
Corner 2: Daisy Pickers x10 IC, Willie Mays Hayes x10 IC
Corner 3: Imperial Walkers x10 IC, Hillbillies x10 IC
Corner 4: Sir Fazio LEG circles. I made this up. On your six, feet in the air. Rotate legs inward for a 10 count in cadence and then rotate outwards for a 10 count. They were actually not bad, good hip flexor stretch.
The Workout:
We went to one of the parking lot islands for our first station. One PAX did quick feet around the island while everyone else did squats with leg kicks while they waited. Once everyone had a chance to go around the circle we switched it up to reverse lunge walk around the circle while those waiting did some sort of LBC (standard, reverse, or side). Once that circuit was done we proceeded to the pavilion.
Another exercise that YHC invented was next on the list at the picnic tables. This was an 8-count exercise that was a combination of step ups and calf raises. Counts 1 and 2 were stepping up on the bench, 3 was calf raise up and 4 was down. Counts 5 and 6 were stepping off the bench and then 7 and 8 were calf raises up and down. We did 10 of these in cadence.
After that exercise we took turns doing roman situps. We had an odd number so YHC waited and did squats until the two groups cycled through and then I had someone spot me for my set. We then did another set up the step up/calf raise routine before heading to the baseball field.
We gathered around home plate and PAX were instructed that we’d be traversing the base paths. Like in a game of baseball you weren’t allowed to proceed to the next base if it wasn’t clear so while and if you had to wait you were doing imperial walkers. Everyone also did imperial walkers while behind the plate either waiting to go or after the finished waiting on the six. Each base path was a different way to move.
Home -> 1st: Lunge walk
1st -> 2nd: Duck walk
2nd -> 3rd: Broad jump
3rd -> Home: Reverse lunge walk
Once everyone was in we did a 30 count calf raise and then did the base paths again, this time in reverse. If you had to wait at all you were doing people’s chair at the back stop or hillbillies or squat holds on the bases.
Once done with the bases we shot back up to the parking lot for a few cycles of 30 seconds of quick feet followed by 30 seconds of rest. We did three sets before moving on
Mary:
Not a ton of time was left by YHC so it was fairly short.
Sleeping Hillbillies x10 IC each side
American Hammers x16 IC
Announcements:
Brute Squat CSAUP this weekend – Reach out to Farva if you have any questions.
Family Picnic on 6/24 – Cupid is putting this together. Check 2nd F in Slack for more details and to sign up to bring something.
T-Claps (Recognition):
Gamecock for putting together what sounded like a great 2nd F after Run the Quay.
Prayer:
YHC’s shoulder
Buttermilk finally back out and able to exercise after a nasty bout with fiberglass in his lungs (wear a mask when messing with that stuff)
An honor to lead, as always
010000
Forceps Respect Q @ Cletus
/in Cletus/by ForcepsFirst of all Thank You to everyone who showed up for my respect Q. July 4th will mark my 6th year with F3 and it has been such a positive and amazing experience for me. I cannot express how much this organization and so many of you have meant to me in my life. Â
FNGs: None
Warm Up: Good mornings – 10 IC, SSH x 25 IC, Daisy Pickers – 25, Willy Maze Hays – 10 IC, SF Arm Circles – 10 IC
Mosey to rock pile – Pax pick up two small rocks
3 sets of each rotating around circle
Curls- 25 IC, Tricep extensions -25 IC, Nipplers – 25 IC, Overhead press- 25 IC, Seal Claps – 25 IC
Dora: Partner up
100 merkins, 200 LBCs, 200 squats rotating exercises while the other partner runs to end of parking lot & backÂ
Plank Hold till all teams are done. Â
Patty Cake Planks to 25 IC
Big Boy Sits ups to 25 IC
Mosey to playground. Â
Same partners: 1 HIM does 25 Pull up while other does Mountain Climbers x 25; Plank Jacks x 25
Mosey to tennis court to meet up with Crazy Ivan crew
Banana Seat led us through some Ab exercises which included American HammersÂ
Announcements: Run for Quay +2nd F and Sprint Tri on Saturday
Prayer: Banana Seat led us in prayer Â