18 PAX for a lot of hill repeats on Earp St.
WU over to top of Earp parking lot
SSH
Good Mornings
Windmills
Frankensteins
Merkins
Thang 1
Triple Nickle to cemetery 5x5x5
Burpees and Turkish get-ups at top ends and shoulder tap merkins at bottom
Thangs 2
3-some pull ups/rows
Clock merkins (2,4,6,8,10,12)
Mary
Sally (aka Green Sally)
Lower stretch
Thanks for the opportunity to lead at DTT.
BS out
FNGs: none
Warm Up: SSH, Good mornings, Imperial Walkers, Hillbillies, Willy Mayes Hayes, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs
The Workout: PAX were instructed to go get a “mediumish” rock and meet up at the amphitheater. 4 rounds of:
15 Curls for the Girls
15 Tricep Extensions
15 Ground Pounders
15 Ruh Rohs
15 Tempo Squats
bearcrawl down to the library doors, mosey back
We swapped rocks in between each round. Once done, we returned our rocks gently and responsibly back to the rock pile.
Mary: Plank for a 10 count around the circle (170 count total), LBCs, WWIIs, Homer-to-Marge, American Hammers, finished things up with a little stretching.
Announcements: UFO every 1st / 3rd and 5th Monday of the month! Watch for 3rd F opportunities with the town that help support our ability to use the fields at Ting for UFO.
T-Claps (Recognition): 3rd Cousin, Bobby Dall and Slide Rule for joining us back in the gloom. Good to see you all again!
Prayer: Midget and his family for their loss.
Thoughts: Midget shared with us at COT that his mom always put others first. He encouraged us to do the same in our own lives, put others first and always give. If you maintain this mindset of others first and use it as your guiding principle, the decisions you make will fall into the right place automatically.
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!
FNGs: Nope
Warm Up:
SSH, Good Morning, Sir Fazio F/R, Hillbillies, Imperial Walkers, Moroccan Night clubs, Seal Claps, Overhead Claps, 5 Burpees OYO for BnB being late
The Workout:
Thang 1: partner DORA – 100 Merkins, 200 squats, 300 LBC. 1 partner runs to top of stairs in parking deck, back down. Switch with partner doing exercises.
Thang 2: Urkins, Dips, Plank Hold, Low Slow Flutter x3 rounds
Thang 3: Peoples chair 10 count each PAX, BTTW x5 each PAX, Monkey Humpers x10 – 3 rounds
Mary: Popcorn – Homer to Marge, pickle pounders, Freddie mercury, crab cakes, 100 tap the ground, heel taps, J-Lo’s, stretching
Announcements:
Downrange looking for rental, BnB and Firefly leading shovel flag event 3/8, Shooting Blanks looking for company on Tobacco Road Marathon
T-Claps (Recognition): all PAX for a strong showing
Prayer: Banana Seat aunt passed, unspoken, sick and injured
Reach out to guys you haven’t seen in a while.
FNGs: none
Warm Up: side straddle hop, windmills, frankensteins, imperial walkers, hillbillies, sir fazio arm circles and a plank hold around the circle for a late arrival.
The Workout: Moseyed to the closest corner by the parking deck. Script was 7 of Diamonds, first exercise at each corner of the block was 7 IC plank jacks. 2nd lap was 14 IC low slow flutter. 3rd lap was 21 merkins. 4th lap was 28 squats. We finished with 20 side straddle hop before heading to the rocl pile.
Gathered some rocks and proceeded to do two rounds of 20 overhead press, 20 ruh rohs, 20 skull crushers, 20 chest press and a mix of carolina dry docks and erkins.
Mary: Homer to Marge, heel taps, box cutters and some others
Announcements: Pumpkin Spice going for a 5 pack. Site Qs be sure to be posting a flag at our AOs.
Prayer: Captain Kangaroo F3 Raleigh
BnB needed a Q and put out the bat signal yesterday – YHC was honored to answer the bat signal and lead today.
FNGs: Nope
Warm Up: SSH, Hillbillies, Imperial Walkers, Sir Fazio F/R, Seal Claps, Overhead Claps, Samson Hold
The Workout:
PAX moseyed to the parking deck for a DORA – split up into 3 groups of 3 and completed the following: 150 Merkins, 200 squats, 250 LBCs. 2 partners ran up and down the stairs at the end of the parking deck while the other member of the trio did exercises in the deck. Switch on and off until all exercises complete.
PAX sprinted length of the parking deck together.
PAX then completed 3 rounds of a circuit consisting of people’s chair, erkins, and dips.
PAX went to rock pile and completed curls for the girls, overhead press, ruh rohs, chest press, skullcrushers.
Mary: Homer to Marge, Heel Taps, Boxcutters, Low Slow Flutter, Yoga/Stretching
Announcements: Wild Turkey new job starts today, pick up Qs at 3-Alarm Fun Run on Tuesdays
T-Claps (Recognition): Abe for organizing trash pickup EC before the ME. I participated along with Stickers.
Prayer: My dad dealing with carpel tunnel, sick and injured PAX, YHC took us out
FNGs: Zero
Warm Up: Side Straddle Hop, Good Mornings, Windmills, Daisy Pickers, Frankensteins, Hillbillies, Imperial Walkers, Sir Fazio Arm Circles
Bondo with the good call for a count off before we Moseyed to the Parking Deck! Thanks Bondo!
The Workout:
PAX planked whenever the poem was being read and they were not performing another exercise.
Twas the week before Christmas, when all through downtown
Not a sad clown was stirring, only the PAX.
The burpees (10 oyo) were finished in the parking lot with care
In hopes that St. Nicholas soon would be here
The PAX were planking all cold on the ground
While visions of 20 monkey humpers danced all around
And Cancun with his stinky gloves, and Abe in his cap
Had just settled down with the PAX to do 20 plank jacks.
When out on the grass, there rose such a clatter
The PAX sprang from their plank to see what was the matter.
Away to the other side (across the parking deck – touch the wall and return) we flew like a flash
Sprinting vigorously, we completed the dash.
The concrete at the feet of the of winded PAX
Gave the luster of 20 in cadence smurf jacks
When, what to our wondering eyes should appear,
But Stickers and 8 tiny exercises so near.
A little old Q, so lively and quick,
I knew in a moment, this must be a trick.
More rapid than eagles his courses they came,
And he whistled and shouted and called them by name.
Now Little Baby Crunches (ICx10), now Mountain Climbers (ICx10), now Squats (ICx10), now 10 OYO Burpees
On Merkins (ICx10), on Side Straddle Hops (ICx10), on Lunges (ICx10), on Side Lunges (10 each leg)
To the end of the parking deck, to the base of the wall
Now dash away, dash away, dash away all! (sprint back to other end – touch wall and return)
So up to the other end the PAX they flew
With a sleigh full of toys and Stickers, too.
And then, in a twinkling, I heard on the ground
The sound of feet as more mountain climbers (ICx10) came ‘round.
As we drew in our hand, and did 10 Merkins
Down the slide Stickers came with a bound
He was dressed all in red, from his head to his foot,
His clothes were all tarnished, in sweat and dirt.
A bundle of toys, he had brought on his back
He looked like a peddler just opening his pack.
His eyes, how they twinkled, his dimples how merry.
His cheeks were like roses, his nose like a cherry.
His droll little mouth was drawn up like a bow
And the beard of his chin was gone, oh no!
The stump of a pipe he held tight in his teeth
And the smoke it encircled his head like a wreath
He had a broad face and a little round belly
That shook when he laughed like a bowlful of jelly.
He was lean and mean, a right jolly old creature
And everyone laughed when they saw him,
he had the weirdest of features.
A wink of his eye and a twist of his head
Soon let me know, we had nothing to Dredd.
He spoke not a word, but went straight to work.
Laying out presents, then he turned with a jerk.
And laying a finger on his nose,
Giving a nod, up the slide he rose.
He sprang to his sleigh, to his team gave a whistle,
And away they all flew like the down of a thistle
But I heard him exclaim, as he drove out of sight
DO 20 OYO Burpees YOU’LL BE ALRIGHT!
Mosey to Ampitheater to open a present!
But wait, what’s this?! Santa left us a present??
We opened the present and found a Tea Party Set: 10-20-30-40 (Perform 10 Dirkins, 20 Irkins, 30 Dips, 40 Step Ups)
We wrapped with the Little Merkin Boy at the end. (PAX Plank, while we Play Bing Crosby’s Little Drummer Boy and every time we get parump-a-pum-pum – do a merkin)
Mary: Homer to Marge, Box Cutters, Heel Taps, Supermans, Low Slow Flutter, WWIIs followed by stretching to close us out
Announcements: Backblasts are a big part of F3, and a help to fellow PAX looking for ideas or to see if an AO is active. Downtown Train closed for Christmas next week. Banana Seat with Purple Cobra Q tomorrow. 3Alarm Christmas party tomorrow at 6pm at his house. Reach out to PAX you haven’t seen in a while, check in and see how they’re doing.
T-Claps (Recognition): Pumpkin Spice wedding anniversary today! Welcome back to the gloom, Kosher!
Prayer: Sick and injured PAX, Bondo’s brother Jimmy hospitalized battling COVID.
FNGs: none
Warm Up: SSH, Daisy pickers, imperial walkers, 5 burpees, hillbillies, Sir Fazio Arm Circles, seal claps, overhead claps
The Workout: We moseyed over to the rock pile where PAX were instructed to get a mediumish rock for a good deal of reps. We circled up at the amphitheater.
Curls for the girls in cadence x30, Tris for the guys in cadence x30, ruh rohs in cadence x30, squats x30, WWIIs x30. Dropped the rocks and did a bear crawl down the sidewalk to the library door then mosey back.
Round two was the same but the counts dropped to 20. Round the saw counts of 10. Returned our rocks and moseyed around to the semicircle parking lot.
PAX lined up on their six for Guantanamos. We got two rounds in as we went almost all the way around the semicircle. On our way back to the start, we lunge walked past the book drop-off.
Mary: popcorn Mary took us right up to time.
Announcements: parking lot Coffeeteria (thanks to BnB) after the workout at Cletus/Crazy Ivan this Friday, stay hydrated and learn CPR
Prayer: Gizmo’s mom, man that Plunger saw at the golf course
FNGs: None
Warm up: Mosey to The Block garage. High Knees, Butt Kick, Side shuffle. SSH, GM, Arm Circles, Claps, Daisy Pickers.
The Workout:
5 rounds. PAX shared the count.
10 inverted rows
20 LBC (in cadence)
30 Squats
Mosey to Block Amphitheater
10 Derkins
20 Boat/Canoe
30 Step Ups
Mosey to Block Garage
Mosey back to the flag
Mary – a few stretches
Got 1.99 miles in.
Announcements: 2nd F Friday lunch
T-Claps (Recognition):
Prayer: Best in Show’s mom and mother-in-law’s health; Hasselhoff’s friend lost his father
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.