Thunder without the Lightning
We did some TRX and Plyometrics…and stayed dry too!
Greenway Parking Lot Pain
FNGs: None
Warm Up: slide straddle hops, good mornings, willie mays hayes, sir fazio arm circles, seal claps
The Workout: Moseyed on over to the Greenway Parking Lot to do something I am retrospectively choosing to call, “Build-a-Cocaine-Bear.” Zig-zagging up and down the parking lot, we did bear crawls along each parking space line; skips across the lot; bear crawl over to the next parking space line; reverse burpee (starting from bear crawl mode – 1 merkin, jump up, then back to bear crawl) once up against each parking space curb; back to bear crawl from the curb to the end of the parking space line; skip again across the lot. We did this until we got from the farthest NW side of the lot down to the SE side.
Next, we did 11s of american hammers on one side of the lot and curbside merkins on the other side. Lunges going one way and crab walk going back.
Mary: low slow flutters, LBCs, homer to marge, pickle pounders
Announcements: Breach looking to boost our 2ndF game
T-Claps (Recognition):none
Prayer: Pumps – prayers up that families might be able to get healthy after long season of cold/flu/etc; Abacus – prayers up for Anderson family after the loss of their child. 2 Corinthians 1:1-11
Where is Waldo?
EC: Emeril, TomTom, UTI et al
FNGs: Not today
Warm Up: pffffft. we show up ready to go at the John.
The Workout: Standard 5 mile route – The Grinch
Mary: Short on time
Announcements: Check Slack and Facebook
T-Claps (Recognition): Skidmark for feeling good enough to run!
Prayer: UTI mother in law, UTI family friend, all PAX to remain healthy, unspoken.
Skidmark took us out. Always an honor to lead
Star Wars is Not Superman
YHC was stoked to be back in the Q circle again. I’ve been battling several injuries, sicknesses, and setbacks for the last 2, but honestly 6 months. My COT message today was simple: Don’t take your health, but especially this fellowship of men for granted, it’s a great blessing that is greatly missed when you are not in it. #morethanaworkout
EC: Fanny Pack, Bleeder, Bobby Boucher, Nemo, Brexit, Batboy
FNGs: Nopes.
Warm Up: Good Mornings, Squatted Sir Fazio’s/Seal Claps/Overhead Claps, Frankensteins, Windmills, Cadence Squats.
The Workout: YHC promised mostly core and legs today with Indian Runs and so it was. Indian run double BOMBS hit first. Indian runs with stops along the way. The stops were: 5/5/5/5 Brokeback Merkins, 10/10/10/10 Outlaws/Overhead Claps, 15/15/15/15 Merkins/Marge Hold (Bridge), 20/10/20/10 Big Boy Sit Ups/Box Cutters, 50/50 Squats/Superman Hold…this is where Cancun got slightly confused on his 80’s adventure music…it’s Superman, not Star Wars!
Once BOMBS were built, a variation on BLIMPS was up next. The group ran small hill repeats with an exercise between. Each time we added 1 to the hill repeats between exercises. Exercises between were: 10 Bobby Hurley, 20 Lunges, 30 Imperial Walkers, 40 (total count Mary as dictated by PAX), 50 count Plank Hold, with a run back for about 4 mins. of Stretching.
Mary: Plenty of it during!
Announcements:
T-Claps (Recognition): Stubs, hitting the 6 month mark in his journey of recovery.
Prayer: Stubs and continued recovery, Ginzu with a pinched nerve is down for a bit, PAX who are in ruts…reach out. YHC, still banged up and recovering…but hopeful the comeback is beginning. We make each other stronger…don’t forget it!
U-Turn Segment Challenge – Use Segments to Get Stronger, Faster, Smarter
15 PAX ran the 12 Oaks Route, regular direction. That’s counterclockwise. Here’s today’s challenge: Pick a Strava segment along this route and see what you got. Using Strava’s segments, you can not only find out how you are doing against your peers (U vs. them), but you can also find out how you’re doing versus yourself (U vs. U).
Strava is full of segments. A segment is simply run (or ride) that goes from Point A to Point B. When you run the segment, Strava automatically records your run. Ever notice your Achievements on Strava? Could be your fastest mile, 5k, 10k, marathon or whatever. It can also be your best performance (PR) on a Strava segment.
Today, I identified three segments on the the U-Turn – Twelve Oaks Route (a segment in itself) and challenged PAX to lay down their fastest time:
- 12 Oaks to Irving Pkwy (1.33 miles along Green Oaks Pkwy from New Hill Rd to Irving Pkwy)
- Irving Pkwy Roller Coaster Hills (0.46 miles up/down Irving Pkwy)
- Sprint to Starbucks (0.31 miles from shopping center entrance, right turn to Starbucks)
During the run, 187 coached Moose on the Climb out of 12 Oaks segment. Moose jumped into the Top 10, claiming 8th spot (6:30 pace uphill!). I saw @Pikachu take off on the Sprint to Starbucks. Already a Top 10 finisher there, he didn’t shuffle the Top 10, but he did get his third fastest time 5:07 pace!). @Woody laid down PRs without even trying!
In the end, Strava revealed Segment PRs for @Dawgpound @TomTom @Woody @187 and significant Achievements for @Dahmer @Pikachu and @Moose. Great work fellas!
Again, you don’t have to bust the Top 10! But, you can see how you are doing over time. Feeling strong? Tackle a segment along your run. How did you do? As an added bonus, every time you run a segment, you are essentially doing interval training, which leads to you getting stronger, faster, smarter.
Announcements: Pikchu’s church Oasis holds its first Sunday Service this weekend in the new building.
Prayer Requests: Injured PAX.
Like many of you, I’m trying to improve in 2023. On thing I’m doing is reading the book, Jesus Calling, a daily reader. I thought everyone could benefit from a passage I read this week. I read that as part of the closing prayer. See image below. 
What is the mission of F3?
FNGs: None
Tunes provided by Spotify “Classic Rock Workout” channel.
Warm Up: The bounce, Imperial Walkers, Hillbillies, Good Mornings, WMH and a few burpees since no one, NO ONE! could recite the F3 Mission or correctly identify the 5 Core Principles.
The Workout: Each PAX grabbed a coupon of their choice (2x10lb KB, 2x15lb dumbbells, 15# plate, 25# plate, 25# plate and 35# plate. Circled up at the picnic area.
Circuit #1: 10 sets in cadence rotating to the right each exercise: Curls, Triceps, Shoulder Press, Rows, Wonder Bra and Ground Pounder.
Circuit #2: One PAX jump rope 100 count while others did variety of exercises (plank hold, shoulder tap, hillbillies). Worked around the circle until each PAX had time on the jump rope.
Circuit #3: Repeated Circuit #1 in reverse order.
Circuit #4: 10 count squats followed by squat pulses followed by another 10 count squats
Mosey to basketball court
Circuit #5: Played 2 rounds of knock out. PAX eliminated did 10 merkins, 10 WWII and 10 squats before returning or until a winner. @Stubs won both rounds. @Gump came in a respectable second both rounds.
Mary: Mosey from the basketball court back to the flag
Announcements: 2nd F at Thanks A Latte
T-Claps (Recognition): @Stubs hit the 6 month marker. Ask him about it.
Prayer: @Stubs continue to stay strong. Thank you @Socrates for closing us in prayer.
☠︎ Chrome Dumpster Beatdown ☣︎
Temp was good for a solid beat down! I showed up 2 mins early but only because it’s my Q 🤣 and I knew Breach would give me shit if I was late for my own Q. Respectfully so 🤘. U.T.I. was right on time but had to put his shoes on when he got to Disney so naturally when he joined the warm up circle we all did 5 burpees to honor his lateness. During transition from the wall to the next exercise we stopped and did some LBC’s per usual conversation struck up and some U.T.I. miss heard an old military slang term from Breach as “Chrome Dumpster” 😆. We all had a good laugh and it was the word of the day at 2nd F @ Duncan Donuts.
FNGs: N/A
Warm Up:
- SSH | Good mornings | Sir Fazio’s – circles front and back, over head claps & seal claps | Mtn. Climbers (x15)
The Workout:
- took it to the stairs for some 10 x 10’s exercise at the bottom and another at the top (3 rounds)
- Grabbed
’s and took it to the soccer field for some interval circuits = front squat | frog jump + crawl backs | shoulder press | high knees (4) to squat jump (x5) (3 rounds) - Wall sits, Erkins, Derkins & Dips (x10)
Mary:
- homer to marge | pickle pounders | popcorn mary after that
Announcements: Working on getting a list and map of all the A.E.D.’s in the area.
Prayer: Bondo’s Son | Best in Shows Mother in Law | U.T.I.’s Mother in Law
Simple but Effective at TBD
FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Windmills, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout:
Thing 1
5 rounds of: SSH, Merkins, Ruh Rohs, WWIIs, Goblet Squats (20 each). Sprint to the end of the parking lot, mosey back.
Thing 2
2 rounds of: 20 count x4 People’s Chair, Urkins x10, Dips x10, Durkins x10
Mary: Popcorn Mary (American Hammers, LBCs, Low Slow Flutter, Homer-to-Marge) followed by yoga
Announcements: none
Prayer: Bat Boy’s ankle
4 Corners with no running… How do we get around?
FNGs: Nada
Warm Up:
Windmills, Hillbillies, Imperial Walkers, Frankensteins, Sir Fazio Arm Circles, Seal Claps, OH Claps, Hold them out
The Workout:
4 Corners with reps divisible by 5 in celebration of my 2.1s 5th Birthday
– 5 Burpees each corner of parking deck, travel via Karaoke
-10 Low Slow Flutter each corner, travel via high knees
-15 Breakdancing Bear each corner, travel via butt kicks
-20 Merkins at condensed corners, travel via bear crawl
-25 Squats at condensed corners, travel via broad jump
Move to low wall, 2 rounds of dips, erkins and derkins then mosey back to flag for some Mary
Mary:
Popcorn Mary – Homer to Marge, Box cutters, Poop Crawl?, Heel Taps, Shoulder Taps, WWIIs, Chillcut plank hold (10 ct ea PAX), followed by some disjointed Yoga
Announcements: AED list being generated for easy reference at AOs
T-Claps (Recognition): Thanks to those that came out and braved the cold
Prayer: Sick and Injured PAX, Bobby Boucher’s M seeking dream job opportunity, Pumpkin Spice’s M seeking part time work while finishing out grad school. YHC took us out.
Tea Time 1/9/23
FNGs: None
Warm Up: The basics
The Workout: The MURPH. One mile run, 100 pull ups, 200 Merkins, 300 squats. One mile run.