Down to the Pit

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PAX: 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…

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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

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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:

This workout took place exclusively on the tennis courts…
Part 1: Burpee Suicides – run to the end of court 1, perform 5 burpees, run back to start and perform 5 jump squats. R&R for all 4 courts.
Part 2: Usain Bolts – The man on the end calls out an exercise for everyone else to do while he travels the width of one court and back. Method of travel was one of the following: bear crawl/crawl bear/crab walk/gorilla walk/lunge walk/ duck walk. R&R x3 rounds with a different mode of travel each round. No exercises were repeated. Well done, HIM!
Part 3: Escalator – The man on the end called out a 10 rep exercise which everyone did together in cadence then ran down to the other end of the courts and back. Upon return, the next Pax stacked a second exercise until all added theirs to the stack. A slight audible was called due to time constraints and the rep count was reduced to 5 to make sure we were able to complete the round just in time for COT.
Mary: Included in part 3 of the workout
Announcements:
Frosty CSAUP on Sat – starts at 0600 at Fleming Loop (?) – check FB and Slack for complete details.
Ultimate under the lights at Ting on Mon., Dec 7th @ 0530.
Sign up for the Christmas party on Dec. 17th – Pax only.
T-Claps (Recognition):
All who came out to brave the cold and get shweaty to help YHC celebrate. Special T-Claps to 16-Bit for the 2nd F where there was a sighting of LED, Fonzie, and Fumunga.
Prayer:
Dauber’s job situation has improved dramatically in the last 18 months (praise)
Quiver has a coworker whose wife is dying of cancer
Fanny Pack and 187’s M’s – health issues
Those struggling during the holiday season esp. in light of COVID – reach out to those you haven’t seen. Keep picking up the six!

5 for some Pre-Turkey Miles

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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

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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

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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

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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

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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.

YHC BDay Q numero uno

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As a part of YHC’s birthday celebration this week, yours truly is Q-ing 5 consecutive workouts for the first time. It all started today at Mutiny with 5 PAX who weren’t afraid of the prospect of a little rain. Way to get after it HIM!

FNGs: None

Warm Up:

Mosey around the track
SSH x 20 IC
Daisy Pickers x 20 IC
Good Mornings x 10 IC
Imperial Walkers x 20 IC
Hillbillies x 20 IC
Moroccan Night Clubs x 20 IC

The Workout:

4 Sets of 5 different exercises (Hint, hint)
1st set = 20 reps / 2nd set = 15 reps / 3rd set = 10 reps / 4th set = 5 reps
Run a lap after each set
Mosey to the rock pile for a medium-ish sized rock/coupon
4 sets each…
1 – Curls 4 the Girls
2 – Tricep Extensions
3 – Overhead Press
4 – Rock Squats
5 – Ground Pounders
John Cusack around the small loop and return the rocks. Mosey on down to the bleachers for the next 4 sets of 5 exercises…
1 – Merkins
2 – Irkins
3 – Mountain Climbers
4 – Dips
5 – Step ups

Unfortunately, we had to stop after the 2nd round and return to the pavilion for Mary. The PAX were not terribly disappointed with this twist of fortune.

Mary:

Around the horn, starting with YHC – WW2’s x 20, American Hammers x 20 IC, Homer to Marge x 20 IC, Armless Boat Canoes (Kayaks?), LBC’s

Announcements:

CSAUP, Ted Talk, check FB and Slack

Prayer:

Those with COVID, high suicide rate (check on those you haven’t seen in a while as many people are struggling silently), Those deployed.

Thanks for the honor to lead, gents!

This is a Nice Hallway!

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All YHC knew was that there was going to be limited running today. The weather was supposed to be awful, but at “GO” time, there was no sign of rain, so YHC decided to go with the non-rain plan for this workout. F3 happens rain or shine, cold or heat…but Downtown Train comes with the luxury at times to head into the Bat Cave parking deck, if needed, for shelter. So we were outside and inside and in between.

FNG’s: Welcome Laettner!
Warm Up: Everything x 10 IC. Good Mornings, Frankensteins, Fazio Arm Circles, Seal Claps, Overhead Claps and then 25 IC SSH. Mosey to go get a rock.
The Workout: When Pax had chosen a rock of choice we did Cusack up to the top of the hill and onto the sidewalk on Main. St. in front of town hall for a Circle of Rock under the Holiday lights. 30 counts of everything, followed by 20 counts of everything. Everything included: Curls for the Girls, Rut Rows IC, Shoulder Press, and Tricep Press. We also did 10 IC of Rock Spanks, Toe Taps, Wonderbras, and Bus Drivers. Moseyed with rock down to the parking garage.

Next up was 7’s with Dirkins on the knee wall and Ground Pounders. Moseyed up the stairs to the second level and a change of plan was in order. YHC saw the nicely lit covered hallway between buildings with lighting that I’ve never used for F3 before and decided we would do some Thangs there. YHC usually tires to find areas and places at each site that I’ve never been before and try to get some work done there. Each Pax took 2 turns heading down the stairs and performing 10 squats before returning. Whilst Pax were gone, remaining PAX did 2 round of the following exercises AMRAP: Irkins, Dips, Lunge Walks, Shoulder Taps, Nipplers.

Went back down stairs for a Bear Crawl along the length of the deck to our rocks. Finished with a 20 and then a 30 ct. each Pax People’s Chair.
Mary: 25 Midget Cookie Pouch, 15 LSF IC with Rock. Plank hold 30 seconds. Have a nice day!
Announcements: CSAUP in the FV next Saturday…ruck style. Check Slack. Rain started sliding in so onto prayer!
T-Claps (Recognition): Laettner (Brian) taking the shot and coming out here. YHC met him at Womble while running yesterday.
Prayer: Unspoken. YHC took us out!