Tag Archive for: Abe

A Christmas tree and Menorah in front of a community center outdoor amphitheater in early morning.

A tea party of sorts

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FNGs: none

Warm Up: After an enthusiastic start and 5 burpee penalty, we went on a quick mosey around downtown. Then good mornings, imperial walkers, hillbillies, daisy pickers, sir fazio arm circles, seal claps and overhead claps.

The Workout: Thing 1: PAX were instructed to get a “shmedium” rock. Instructions were apparently unclear and some PAX went big. 30 count curls for the girls / tricep extensions / squats. Bear crawl through the light tunnel in front of the library. 20 count exercises, bear crawl. 10 count exercises, bear crawl. PAX were quizzed on their knowledge of the Boston Tea Party, which happened 251 years ago today in 1773.
We returned our rocks in patriotic tea bashing fashion and moseyed to the half circle.

Thing 2: 10 merkins, lunge walk to center Island, 10 WWIIs, mosey to end of half circle, 10 squats. Repeat twice more for 3 rounds total. Mosey back to the Christmas tree.

Thing 2.5: People’s chair for a 10 count down the line, total of 50, next to the Christmas tree. Back to the start for Mary.

Mary: Popcorn Mary with some quick stretching.

Announcements: Panthers game next weekend. Also, Nemo reminded us of the importance of stretching and how easily we let that go.

Prayer: Pumpkin Spices children, Nemo’s brother-in-law, Best In Show

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Things that seem better on paper for 100, Alex

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FNGs: none

Warm Up: SSH, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: PAX took the long way around the ball fields to the Abyss. At the top of the Abyss, YHC laid out the plan. Each PAX would take a turn running to the bottom of the stairs and back up. Meanwhile, the rest of the PAX would do an exercise. Repeat until everyone has had a trip down and back. Then switch the exercise. YHC did not realize just how long it would take to get down and back, and his arms paid for it.
Exercises were merkins, squats, WWIIs and lunges.

Next stop was the playground where we did three rounds of dips followed by people’s chair.

Mary: Popcorn Mary

Announcements: SIGN UP TO Q!!!

Prayer: Healing for Choppa’s wife (sorry if I forgot one)

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A Nest with Four Corners

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FNGs: none

Warm Up: SSH, Imperial Walkers, Hillbillies, Willy Mayes Hayes, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: Thing 1: Four Corners
Four corners, four exercises, one at each corner. Squats, merkins, WWIIs and mountain climbers. We did a few rounds of that before heading to the picnic shelter for

Thing 2: Urkins, Durkins, Dips, Wall Sits
A few rounds of that and YHC was done.

Mary: A little popcorn Mary.

Announcements: Sign up to Q!!!

Prayer: The family of the founding pastor at Enough’s church, our country

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Rock Curls and Bear Crawls

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FNGs: Dangerfield (Respect!)

Warm Up: SSH, imperial walkers, hillbillies, Willy Mays Hayes, Daisy pickers, sir fazio arm circles, seal claps, overhead claps

The Workout: We moseyed over to the rock pile and got a medium rock, then circled up at the auditorium. We did a round of curls, triceps, ruh rows, deadlifts, squat to overhead press and halos. Dropped the rocks for bear crawls to the front door if the cultural center, then mosey back. We did four rounds of this before returning it rocks. We got a round of people’s chair in before returning to start for Mary.

Mary: popcorn Mary 

Announcements: Sign up to Q!!!!

Prayer: Choppa’s wife, praise for Bondo’s safe travels

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If It Burns For 7 Years… Should You See a Doctor?

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FNGs: Friendly, not new

Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Willy Mays Haze 

The Workout: 

  • Running lap around the outside of the field – talk about how Pikachu are electric Pokemon but for some reason are OK swimming and surfing.  Not fire Pokemon though, swimming is a no go.
  • Grab Blocks and head to the soccer field.  1st, take a walking lap around the field with your block.
  • Head into the gate between both fields, drop your block for 5 burpees.  Talk about Pikachu’s Pickle.
  • Pick up blocks and follow the outside line of the field until you reach a corner.  Uneven burpees on the block, 3 each side.
  • Farmer carry the block to the next corner, switching hands half-way.  Talk about Pikachu’s Eggplant.
  • Partner up and set both blocks shoulder-width apart.  Partner 1 completes negative Merkins AMRAP while Partner 2 runs the length of both field end-zones and back.  Switch and complete 2x.
  • Carry blocks to next corner.  Talk about how Gizmo was named after Pikachu’s little soldier.  Also reflect on how much Downrange and Cancun love sausage.
  • 15x Skull Crushers
  • Carry blocks overhead to half-field, recover, carry blocks to the next corner.  Not sure what we talked about here….
  • Run a victory lap around the field.
  • Get back to last corner and partner up for Explosive Merkins.  Setup blocks accordingly.  Partner 1 does Merkins AMRAP, Partner 2 runs one of the two soccer end-zones.  Each completes 1x
  • Go to soccer field endzone and sprint to opposite endzone 1x.  Return mozy.
  • Return Blocks to their home and head to Mary

Mary:  Homer to Marge, Low Slow Flutters, Poop Eaters, Pickle Pounders, Squats

Announcements:  F3 Dads Camp Seagull – https://www.ymcatriangleregister.org/personifyebusiness/default.aspx?TabID=1502&ProductID=80481896&Subsystem=MTG

T-Claps (Recognition): Support from the PAX on my 7 years.  Thanks Fellas.  Can’t say enough this group means to me.  It’s always awesome to know that I have you all.

Prayer: For those still trapped at the airport, Cancun’s wife see MealTrain https://www.mealtrain.com/trains/dn5z0l

6 years is a long time but not that long

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So great to have 29 in the gloom this morning to help me celebrate 6 years with F3.  This group has changed my life and I hope to continue paying that forward.  It’s a whole lot more than a workout!!!

FNGs: none

Warm Up: SSH, Windmill, Imperial Walkers, Mosey, Good Morning, Sir Fazio Arm Circles, Mosey

The Workout:  Cones were set up about 10 yards apart.  PAX performed the following exercises: 5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks and 30 squats.  We went through the circuit 4 times traveling by bear crawl, lunge walk, broad jump and bunny hop.  Between sets mosey to the disc golf tee box and perform ab exercises to wait on the 6.

Mary: Low slow flutter, LBC, Homer to Marge, big boy sit ups, box cutters

Announcements:

T-Claps (Recognition): The PAX of F3!!!

Prayer: Emeril knee surgery, Gillette colleague that was killed

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Did you know that hill is almost 400 meters long?

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FNGs: Matlock and Yankee

Warm Up: nada

The Workout: We took a spin around the blue loop for a little over half a mile. Next, we went over to the top of the long hill on the red loop. Hiking down to the bottom and stopping before it turns left, we netted about 370 meters. 10 Merkins were performed. Back to the top. 10 more Merkins. We did 4 rounds of this for a total of 80 Merkins and about 365′ of elevation gain. We finished with another spin around the blue loop. All in all, we got a nice 5k.

T-Claps (Recognition): Kimura for joining us back in the gloom after an absence. Hope to see more of you!

Flags for Hero’s at TS

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YHC picked up the Q last minute for Tequila Sunrise. Primarily bc I need to be running more to get back in running condition. The route had us stopping mid way for a pledge to all the flags at the FVPD. We also did 22 merkins in support of mission 22. Then finished up back at Flemming playground for 20 pull-ups.

Fumunga took us out in prayer.

Nice sweaty morning running fellas!
BS out

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Smedium Rocks around the Cricle

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Another great day for F3 where Iron Sharpens Iron! The weather was top notch and visibility was clear. I love this time of year!

U.T.I. brought his 2.0 HeatWave and we had a few EC Ruckers join us right before the start.

Warm Up:

All Warm Ups  – x 10

  • Good morning
  • Stetched
  • Side Straddle Hop
  • Sir Fazio Arm Circles
  • Hill Billies
  • Imperial Walkers

The Workout:

We mossied down to the rock pile behind the soccer fields and grabbed 2 smedium rocks. We then ran back up to the soccer fields and gathered around the half field line circle. Excises with the rocks were as follows:

  • Curls for the girls (x10)
  • Plank slides with one rock (x20)
  • Butterflies (x10)
  • Backward lunge (x10)
  • Rock Hallelujah’s (x10)

Ran back down the hill behind the fields and returned the rocks. We then mossied over to the Abyss.

Partnered up… 1 guy did LBC’s while the other took to the stairs and knocked out 20 Air Squats. We did 2 rounds of this and then headed back to the parking lot where we only had time for one more exercise which was Homer to Marge!

Announcements: Get CPR certified because you never know when it might come in handy. It has saved lives in F3 and other athletic activities here in town.

 

Triple Nickel on Earp

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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