His stride is 3x longer than mineā€¦

/in /by

FNGs: none, but we did have two visitors. Mr. Woodchuck from Jacksonville, FL (Full Houseā€™s brother) and McFly from TN.

Warm Up:

SSH x 20 IC, Good mornings x10 IC, Sir Fazio Arm Circles forward and reverse x 10 IC, Seal Claps x 10 IC, Overhead Claps x 10 IC, mosey to other end of the lot, Hillbillies x 15 IC, Frankenstein x 10 IC, Squatted Moroccans x 15 IC

Mosey to THAT hill.

The Workout:

7s on THAT hill with squats at the bottom, sprint to top, star jumps, mosey back down

Mosey to the guard rail across from Dunkin for 3 sets of urkins, dips, and Bulgarian split squats with each leg. Did a decreasing count on each set. 20, 15, 10.

Mosey to rock pile and grab two rocks. Circle up and perform 3 sets of rock work including curls for the girls, overhead press, ruh rohs, wonderbras, flys, bus drivers, tricep extensions.

Between sets PAX went over to the wall behind the stores and completed 2 rounds of peopleā€™s chair x10 count each PAX. Also did Balls to the Wall x 5 count each PAX.

Mosey behind HT and back to the flag for Mary.

Mary: Popcorn Mary consisting of LBC, Heel Taps, American Hammers, something called Dr. Wā€™s I think that 16-bit called – these required way too much coordination for YHCā€™s liking, Low Slow Flutter, out of time.

Announcements:

Moose 52/52 Murphā€™s for the year. Hell of an accomplishment. T-claps!

T-Claps (Recognition): Again Moose and all of the pax out on EC. Wild Turkey, UTI, Jellybeans.

Prayer: Those dealing with cancer, sickness, traveling for holidays, military and first responders.

YHC took us out. Honor to lead!

After Christmas Meal Burner

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I showed up to the parking lot ready to work off the 3 Christmas meals I tore up just hours before. U.T.I. was on his EC and Jellybeans showed up shortly after I did. It was a cold one – Ā temp was 18 degrees. My beard froze up a few times šŸ„¶

FNGs: N/A

Warm Up:

āœ“ļøĀ Good mornings Ā x10
āœ“ļøĀ Empieral Walkers x15
āœ“ļøĀ Hill billies x15
āœ“ļøĀ Sir Fazio Arm Circles x10
āœ“ļøĀ ā›°ļøĀ climbers x15

The Workout:

āœ“ļø 50 merkin
āœ“ļø 100 LBCā€™s
āœ“ļø 150 Lunges

Grabbed some šŸŖØā€™s:
āœ“ļø Rock Jacks x15
āœ“ļø Curls for the girls x15
āœ“ļø Squats x15

Mary:

So much fun wešŸƒĀ out of time

Tabata Sweat and Christmas Soul

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Date of Q: 12/19/22

FNGs: None

Warm Up: slide straddle hops, good mornings, willie mays hayes, imperial walkers, hillbillies, sir fazio arm circles, seal claps

The Workout: 3 Rounds of Tabata all to the soulful Christmas melodies of Mariah Carey, Josh Turner, Hanson, and more. Each round consisted of 14 sets of 30 seconds ON and 10 seconds Rest. we switched between 2 different exercises to make 7 sets each.

1st Round: balls to the wall and people’s chair
2nd Round: clean/squat/press with rocks and dips
3rd Round: curls for the girls and bear crawl circles

Mary:low slow flutter, box cutters, LBCs, Homer to Marge

Announcements:None

T-Claps (Recognition):None

Prayer: Praise to Fonzi being 1 year out from Achilles injury and seeing improvement. Praise to Pumps getting back out there after back injury. Prayers for families coming together at Christmas time. Thankfulness for Him who is the reason for the season.

Even the Odds Rev3

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FNGs: None
Warm Up: Met at normal AO start.Ā  Mosey down to Sheepdog Track. Circled up for SSH, Imperial/Hillbillies, SFAC, Good Morning, and Daisy pickers.Ā  Anticipation was high as most of the first time PAX had heard through the SLACK machine and by reputation how brutal of a beating this can be.Ā  Several PAX were on their 2nd and 3rd round of this 1-hour long beatdown of U vs U but were still anticipating the special kind of suck it brings. YHC read the rules and tweaked how the “points” are scored.
The Workout: The ODD numbers must be done in order of sequence.Ā  1,3,5, etc. the EVEN numbers can be done in any order you choose.Ā  Once you start the exercise you must complete that exercise before moving on to the next number (Even or Odd). The timer is set for one hour.Ā  You must keep track of your points for a total tally at the end of the hour.Ā  If the exercise is not completed before the timer runs out, you do not get ANY points for completion. During the workout, the PAXs that are running can pick up any man’s six on any of the EVEN exercises.Ā  (*note* If you are bear crawling and get tired you cannot walk around the track to complete the 400m. It’s a 400m bear crawl…not a 100-meter bear crawl and 300-meter walk).

Mary: Too tired to do it.
Announcements: F3 Xmas party.
T-Claps (Recognition):Ā  Any HIM that showed up for this beating for their first time: Shredder, Farva, Duece, LED, 2 Dollars, Sunshine, Banana SeatĀ  Several guys have done it twice:Ā  Maybeline, Nemo, and LipstickĀ  Guys who have done it three times. Breach, Cupid, and YHC.
Prayer: Tough times during the holiday season for many men and families. Reach out.

Crisp morning at Ground Pounder

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FNGs: None

Warm Up: Sir Fozio Arm Circles forward and backward, Overhead claps, Daisy pickers, Willy Mays Hayes, Side Straddle Hops

The Workout: Large rock…… Curls for the girls, Wonder bras, Rut rows, Overhead tricep press, Ground Pounder.Ā  Repeated after 1st six set.Ā  On your six…… Chest Press, Skull crushers, Low slow flutters, Homer to Marge, Box cutters, Protractors.Ā  Small rocks…… Individual arm curls, Shoulder presses, Lateral extensions.Ā  Sets of 20 then 15.Ā  Over to the small wall…… Merkins, Step ups, Dirkins, Sqats, Irkins, Step Ups, Merkins, Squats, Merkins.

Mary: PAX choice…… Freddie Mercury’s, Pickle pounders, Bananas, Dying cockroaches, Heel taps.

Announcements: Holiday Party.Ā  Ultimate Frisbee reminder.

Prayer:Ā  Prayers for Socrates’ brother and everyone travelling over the holidays.

45 Reps around the Possum Trot

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FNGs: Buttermilk…Not really but technically a Kotter.
Warm Up: Mosey around the parking lot. Mosey to the concession stand to find a stash of weights. SSH, Good Mornings, Daisy Pickers, Sir Fazio
The Workout: 45 reps of each exercise.Ā  Curls for the Gurls, Tricep ext, Squats, Double rope slams, Kettlebell swings, Lawnmower pulls and one guy run to the next ballfield and back. Next round Plank holds on the wall and pass the 25lbs down and back.Ā  Repeat and add 40lbs. Preachers chair, pass 25lbs with overhead press and repeat adding a 45lbs.Ā  One BTTW and pass the 25lbs down one way.
Mary: Heel taps, Touch the sky, Squat hold cause Banana Seat is a time Nazi.
Announcements: Even the Odds on Friday at Sheepdog, F3 Christmas party sign-up
T-Claps (Recognition): Buttermilk for coming back out after 6 months and ECing.
Prayer: Thankful for F3!

Coupon Party @ Disney

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FNGs: N/A

Warm Up:

  • good mornings
  • sir fazio arm circles
  • hillbillies
  • imperial walkers
  • burpees

The Workout:

couponā€™s exercises:

  • coupon jumps
  • šŸ’€ crushers
  • Pendulumā€™s
  • Standing lunges
  • curls for the šŸ‘§ā€™s
  • Chest press

Moseys in between rounds around the soccer fields

We also hit up some:
wall sits,Ā erkins, & dips

Mary: core beat down

Apple Fritters at PC

/in , /by

FNGs: none
Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles / Seal Claps, Overhead Claps / Chinooks
The Workout: The mumble chatter was rolling this morning, you would have thought we were in Carpex!
We started out on “that hill” with 7s. Squats at the top, WWIIs at the bottom. Mosey down, bear crawl up.
Moseyed over to the wall behind the stores for 2 rounds of People’s Chair and Balls to the Wall. Then we grabbed two palm-sized rocks for 2-3 rounds (bad memory) of Curls for the Girls, overhead press and Ruh Rohs. Someone said something about being cold and apple fritters and YHC almost lost his cadence.
Returned our rocks back to PRECISELY where we found them and moseyed around the back side of the shopping center, stopping for a few copperhead squats (in cadence).
Mary: Popcorn Mary (each PAX got to choose an exercise).
Announcements: Christmas party this Saturday! Be aware of heart attack signs, especially this time of year, and speak up if you don’t feel right.
Prayer: Softserve’s hand

AGS 12-4-22 F3 Magic

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Sometimes everything just comes togetherā€”this was one of those times. Knowing I was bringing and FNG, I grabbed the empty AGS Q spot. Really wasnā€™t sure who was gonna show except Pikachu, who was a quick HC upon seeing the route. Todayā€™s route: Headed toward my favorite hilly neighborhood, Sunset Bluffs, which is past Bass Lake. It was not until I got on the run mapper did I realize a critical connection from Sunset Bluffs to Bass Lake Road. Now to execute.

FNG and I left the neighborhood at 0550. I was pleased to see @Gillette, @Jellybeans, and @Sunshine ready to go. @Woody had already grabbed a now-routine EC! Pikachu rolled in on two wheels.

I prepared a 4-mile and 6-mile loop, expecting the group to split up. But, at the split point, Woody had already ā€œencouragedā€ Jellybeans to ā€œgo the distance.ā€ And next thing you know, weā€™re all climbing the hills in the Bluffs. Jellybeans had just started F3 only a few weeks ago, with zero running. Iā€™m not even sure how many ECs he had completed. Woody hung with him the whole time, encouraging and talking up running. At the end of the 6-mile run, Jellybeans was stoked and exclaimed, ā€œThatā€™s the most fun I’ve ever had running!ā€ How about that?!

Pikachu, my FNG Dylan, and I bonded with running events and speed. These two carried a 7:30 pace most of the time. Appreciate Pikachu embracing him on behalf of the F3 community.

We made the connection at Goosehaven, over to Bass Lake Road. This makes a nice alternative loop around Bass Lake. Canā€™t believe I had not run or ridden this considering multiple trips to Sunset Bluffs both on foot and on wheels.

When I wasnā€™t running with the speedsters, I had the chance to catch up with Gillette and Sunshine. Great stuff. Gillette and I learned that Sunshine is a powerhouse on the hills! I said something about climbing up the Bass Lake Road hill and next thing I knew, Sunshine took off, climbing! He did not stop til we got to the top! BAM! He pulled me up the whole way.

Welcome FNG @Tigger! After he said, ā€œRoll Tide,ā€ it was clear he needed an opposite-mascot name (Alabama vs. LSU). Plus, he runs like Tigger!

Notable achievements: Jellybeans distance PR! Woody 1,000 miles in 2022!

Finally, at COT, Woody shared that he observed certain behavior from one of his sisters over Thanksgiving. He requested prayers and guidance in approaching her and the issue.

Hump Day at The Trot

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5 PAX showed for the main event. 3 ECers. Lipstick must have been lost and showed up in FV. Here is the workout we all enjoyed.

Mosey down to concession stand
Warm ups
SSH
Windmills
Good mornings
Copperhead squats
Copperhead merkins

Wall work – 3 rds x10 each
Irkins
Dirkens
Dips
Box jumps

Vicious Circle on baseball field
Rd1 – Bear crawl around bases. First man runs to pitchers mound for exercise. Then returns to back of line. 5 burpees
Rd2 – lung walk around. 5 diamond merkins
Rd3 – duck walk around. 5 star jumps

7ā€™s on the hill
Bear crawl up – Bobby Hurleys at bottom
Run down – groiners at the bottom

Courts
Suislides
Backwardsides
Suicides

Mary
WWIs
Dying cockroaches
Windshield Wipers
Freddy mercs
Stretching

Announcements see slack
Prayers – unspoken
YHC took us out.

Good times. Thanks for letting me lead and strong work.
BS Out