In FNGs: none
Warm Up: SSH, good morning, sir fozzy, R over L, five Burpee’s
The Workout: Taking turns caring the atlas ball (75 pounds) to and from. All others repeated rotating exercise with the kettle bell. Lawnmower, tricep extension, curls for the girls, clean and press, ground pounders, wonder bras
Mary: some core work
Announcements: Upcoming Ted talk. Encouraging others to volunteer to do a Ted talk.
Prayer: all spoken and unspoken
YHC has not been posting as much as I’d like. I could list a plethora of excuses but they’re just that, excuses. The only excuse I needed was an excuse to get out there and when I saw Fanny Pack looking for a Q for TBD this morning I knew that was my opportunity. When the alarm has gone off the first two days of the week and I turned it off to sleep more the only person I was letting down was myself. There was no way I was going to let down a bunch of other men by sleeping in this morning and that’s the push I needed.
Also, no, it’s not too early for Christmas music. Don’t @ me.
FNGs: Not today
Warm Up:
Mosey to the parking lot by the volleyball courts. Circle up for:
SSH x20 IC
Windmill x10 IC
Daisy picker x10 IC
SFAC x10 IC forward and reverse
Imperial Walkers x10 IC
The Workout:
PAX were instructed to grab a rock and line up on the sidewalk. YHC was asked what kind of rock and told PAX to get a mobile sized rock because we’d be carrying it around with us today. We all lined up and began an Indian run with our rocks over towards the far parking lot. Once we arrived YHC did a quick count of parking spots (18) to the next curb with a bush (I really don’t know what these are actually called) and instructed the PAX that we’d be bear crawling and pushing our rocks for the first 9 spaces. Once there we did 15 curls for the girls and continued the next 9 spaces to the curb. There we did 15 triceps extensions. I looked and assumed another 18 spaces but this time we crab walked with the rocks in our laps. After 9 spaces it was 10 bus drivers IC. Crab walk the next 9 spaces and then 10 overhead presses.
Once that parking lot was covered we resumed our Indian run to the tennis court parking lot. Starting at the front we did a similar cycle. We started with 15 goblet squats and then lunge walked with our rocks to the nearest curb with a bush. There we did 10 midget cookie pouches before starting a reverse lunge walk to the next curb with a bush. At our next stop we did 10 American hammers and then duck walked to the next curb. Another 15 goblet squats were called before the PAX were instructed to mosey to the pavilion. Everyone got a temporary reprieve from holding their rocks as we all grabbed a table and ran through two sets of irkins, dirkins, and dips (10 each). After that we picked up our rocks and continued our Indian run back to the other side. Here it was a rinse and repeat of the first trip with wonder bras, ground pounders, curls, and triceps extensions at our stops.
Unfortunately there wasn’t enough time to make it back to the other parking lot so our last Indian run led us back to return the rocks and then up to the courts for Mary.
Mary:
LBC x10 IC
Reverse LBC x10 IC
Knees to the left oblique LBC x10 IC
Knees to the right oblique LBC x10 IC
Box cutters x10 IC
Freddie Mercury x10 IC
Announcements:
Dahmer’s TED talk from last night was recorded and will be made availalbe.
T-Claps (Recognition):
Boo-boo for posting 5 out of his first 7 days with us. Strong work sir!
Dahmer again for taking the time to talk with us all about a difficult subject.
Prayer:
Unspoken
I said it there and I’ll say it here, thank you all for allowing my complacent ass to get out there and lead you all this morning. Hopefully it helps me shake off the cob webs and start posting more. It’s always an honor but today it was that much more.
010000
FNGs: none.
EC: only Shredder for a soggy jog.
Warm Up: Mosey to the front to find some cover. SSH, Sir Fazio Arm Circles F&B, squared moroccan night clubs, Imperial Walkers and Hillbillies. Finished the warm-up with Wall of Defense and Muay Thai strikes.
The Workout: Wall sit for a 60 count. Then, one Pax set the duration with 50… scratch that, 100 (thanks Dovetail) Wing Chun style strikes. Other Pax lined up down the brick knee-wall for tons of fun! Erkins, modified squats, LBCs, TUT Diamond Merkins, crab Cales,Low Slow Flutter, 1 leg Homer to Marge. Ended on Capoeira push-ups.
Mary: More LBCs, Giant Cockroach, “Not Peter Parker’s.” Dovetail wrapped us up with some active stretching.
Announcements: TEDtalk on 9/29 at 8:00.
T-Claps (Recognition): Boo Boo, 2nd post.
Prayer: Dovetail’s move to AZ.
FNGs: Nope.
Warm Up:
Quick lap around the lower parking date
Circle up for the following
Side Straddle Hop
Side lunges
Bat Wing with Randies
Forward Fazio Arm Circles
Backword Fazio Arm Circles
Seal Claps
Overhead Claps
Randies
The Workout:
A pyramid that took to long
3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
20 Ballistic Curls
3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
20 Ballistic Curls
3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20 Ballistic Curls
3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20/20 Uppercuts
20 Ballistic Curls
3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20/20 Uppercuts
5/5 360
20 Ballistic Curls
3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20/20 Uppercuts
5/5 360
20 Tricep Extension
3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20/20 Uppercuts
20 Tricep Extension
3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20 Tricep Extension
3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
20 Tricep Extension
3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
20 Tricep Extension
Mary:
Ran out of time
Announcements:
BRR
Mulch sign up. Please finish it this week
T-Claps (Recognition):
Prayer:
All BRR participants
“The race is the celebration of all the hard work and training.” I can’t remember where I heard this quote but I thought it most appropriate for this week.
19 Pax posted this morning, surprised by the gross humidity that reared it’s ugly head again. Plan was for 3 miles and then some stretching. 3 Pax held true and did the turkey leg for 5 miles.
FNGs: Surprising no
Warm Up: IW, Hillbillies
The Workout: 3 mile loop and 5 mile loop
Mary: Various positions of stretching
Announcements: The longest mulch project in the history of mulch projects continue
T-Claps (Recognition): Wallaby securing a new job
Prayer: Moby’s family due to his father’s health
YHC raised his hand to fill in for Norm yesterday afternoon when he needed a substitute Q. I was hoping to get a chance to Q this week but the Qsheet was pretty full for they days I wanted so I was in luck when he needed help. I wanted to create my own BRR friendly workout which, evidently, is a confusing concept. To me, BRR friendly is easy on the legs. Gotta save them for later this week. With that in mind I formed together a loose plan in my head and figured I’d sort the rest out as we went.
FNGs:
None today
Warm Up:
Quick lap around the track and then circled up for:
Good morning x10 IC
Windmill x10 IC
Daisy Picker x10 IC
Willie Mays Hayes x10 IC
Imperial Walkers x10 IC
Hillbilles x10 IC
The Workout:
Moseyed down to the first parking lot island and lined up. The idea was to crab walk 4 spots, do an exercise, crab walk another 4 spots, another exercise, 4 more spots to the end, and another exercise. Then we flipped over and bear crawled 4 spots, did an exercise, etc., etc. Rinse and Repeat. The exercises were:
Crab:
Crab Cakes x10 IC
Crab humpers x10 IC
Crab jacks x10 IC. Fram was adamant that never in his life had he done these before. Good thing he ruminated on it later or else we would have completely forgotten Name o Rama. “Never in my 42 years…hey, wait…”
Bear:
Shoulder taps x10 IC
Merkins x10
Nipplers x10 IC
After those two laps we went down to the rock pile, grabbed a rock, and circled up around the picnic tables for some upper body rock work. With our own rocks first we did Curls for the Girls x10 IC then put the rocks down and did 10 Irkins. Rotate one rock to the right and do triceps extension x10 IC and 10 dirkins. Rotate again and 10 IC overhead presses and then 10 dips. Next rock over got 10 bus drivers IC and another 10 dips. Rotate and 10 chest presses on our six followed by 10 dirkins. Last rotation was 10 trunk twists and 10 irkins. Then we did the whole thing over again but this time rotated rocks to the left.
Once we got through two laps of that we partnered up and did two sets of 10 roman situps (hang off the end of the table, face down, holding the rock on your chest and “sitting” up using your back) with the rocks per partner. After that we ran over to the playground to do 10 pullup OYO because we can do that again. Once those were done we went up to the nameless brick building to do 10 count BTTW by each PAX. Then off to the tennis courts
Mary:
LBC Circuit. 10 IC regular LBCs, 10 reverse, 10 with knees on the ground to the left, 10 with knees on the ground to the right.
LSF x10 IC
HAND
Announcements:
Hardy has another ninja competition today at Rock Solid Warrior. Wish him luck.
Prayer:
Everyone running this weekend. Unspoken.
Thanks for the opportunity to lead this morning gentlemen. I hope you enjoyed it as much as I did.
010000
YHC has had the honor of being part of F3 for two years now and it is only fitting to celebrate with a week’s worth of Q’s (albeit somewhat disjointed). This is just a small way to give something back to those who have given so much to me.
Thanks to all of you who have truly helped make this much “more than a workout” and created a great community of mutual encouragement and accountability. YHC is not only in the best physical shape I’ve been in since high school, but much healthier mentally and spiritually than when I started two years ago as well. Not to mention the great friendships that have been made along the way! Thanks for being there in the gloom and for the constant push. It is greatly needed and appreciated even more. Keep it up HIM!
FNGs: None
Warm Up:
The Workout:
We counted off by 3’s to form 3 different groups. Each group split up and ran to one of three stations to do an exercise that was listed on the sheet. When finished, we returned to “home base”, when the whole team was back we did 5 burpees, and proceeded to the next station. The round was complete when all PAX completed all 3 stations with burpees in between. We completed 4 rounds total but dropped the burpees in the last round due to time constraints.
Station 1 > Abs > each exercise = 20 count IC
Round 1 – LBC’s
Round 2 – Freedie Mercuries
Round 3 – Low Slow Flutter
Round 4 – American Hammers
Station 2 > Arms
Round 1 – Merkins x 20
Round 2 – Carolina Dry Docks x 20
Round 3 – Sir Fazio Arm Circles x 10 fwd/ 10 rev IC
Round 4 – Shoulder Taps x 20 IC
Station 3 > Legs
Round 1 – Squats x 20 IC
Round 2 – Lunges – alternating legs – x 20 IC
Round 3 – Star Jumps x 20
Round 4 – Apolo Ohno’s (Speed Skaters) x 20 IC
Mary:
Homer to Marge x 10 IC
Homer to Marge – right leg up – x 10 IC
Home to Marge – left leg up – x 10 IC
Announcements:
T-Claps (Recognition):
Prayer:
As always – it’s an honor to lead! Until next time…
Holy schweddy balls it was a hot U-turn on Saturday as 12 PAX literally sweated their balls off over five miles. Warm up consisted of some good mornings, IW, daisy pickers, windmills and 5 burpess OYO courtesy of Lipstick’s alarm clock malfunction.
Fortunately for the PAX there was a late run site to behold as two ladies apparently decided to be miserable as well Saturday morning. We made our way down Green Oaks only to see one of them emerge from a construction port-a-potty…could it be? Lipstick’s sister from another mister? Perhaps dare I say his deuce dropping soul mate? His poop partner? His BM buddy? For those that missed it, all I can say is this chick could really “run for the john”. Truly a site to behold.
Announcements – mulching around Bass Lake is getting close to wrapping up, check out the sign up sheets to help support. Leadership met on Wednesday this past week to discuss 3rd F opportunities, see Slack for details.
Prayer requests – Skidmark’s neighbors daughter who is recovering from a copperhead bite, UTI’s brother as he is on the mend.
Warm Up: SSH, good morning, sir Fazio arms, Daisy pickers
The Workout: One minute of work, 10 second rest, five rounds of five exercises
-Rows, Tricep extensions, squats, curls for the girls, Clean and press
Mary: 15 minutes of core work with the bell
Announcements: Sign up for mulching
Prayer: Snap is opening a new practice. Prayers for a smooth opening and much success.
Pumpkin spice has helped two young men get signed up for a early law-enforcement Academy. Prayers they stay focused and motivated
15 HIM chose to workout at Kenny’s Grave today. Here is what we did.
Warm Up:
Mosey around the parking lot with buttkickers, high knees, carioca. Then circle up.
Good Mornings x10 IC
Willie Mays Hayes x10IC
Windmill x10IC
Copperhead Merkins x10
Copperhead Squats x10
The Workout:
Split into two groups.
Group 1 grab a rock.
11’s on the hill next to baseball field
Rock never touches the ground and always face downhill
At the top – Prisoner get-up (right knee down, left knee down, then back up)
At bottom – Wonder Bra’s
Group 2 on the court.
Two lines PAX guy runs the ladder/cone course with a burpee at the end before repeating back.
Next man calls the exercise each time. Do this until group 1 is done
Tabata at the picnic table. AMRAP 20 secs on/10 secs off.
Group 1 upper body on the tables. G2 lower body in the parking lot.
Upper – Chest tap irkens, Dips, Hand release Dirkens (rinse and repeat)
Lower – Reverse Lunges, Bobby Hurley’s, Star Jumps (R&R)
Should be 3 mins per group then switch.
Mary:
Rapid Mary with only 3 mins. Feet never touched the ground.
Freddy Mercury into Protractor into LSF into Heels to Heaven into Rosalitas
HAND
Announcements:
Last day of Q Dual swap tomorrow at Casino Royale. Reach out to cotters.
Prayer:
School teachers aka Parents, CrabLegs and Forceps, Missing PAX
Thanks to 16-Bit for taking a group today.
BS Out!