Tag Archive for: Abe

1000008891

Giving 110% for Kenny

/in /by

FNGs: none

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

The Workout: Thing 1: Four Corners
different exercises at each corner
– merkins
– squats
– mountain climbers
– WWIIs
Idea was to do 10 count first round, then 20, then 30 and then step it back down. Finkle suggested we do two rounds of 20 so we could get an even 100, and YHC was happy to oblige. Then Banana Seat said that we give 110%, so YHC had the idea to take on one more round of 10 counts for a solid 110!

Thing 2: People’s Chair, 10 count down the line / dips 20 count. Repeated for a total of 2 rounds.

Mary: popcorn Mary

Prayer: Finkle’s brother-in-law, Rico looking for housing

‘Twas the Week Before Christmas

/in /by

FNGs: Zero

Warm Up: Side Straddle Hop, Good Mornings, Windmills, Daisy Pickers, Frankensteins, Hillbillies, Imperial Walkers, Sir Fazio Arm Circles

Bondo with the good call for a count off before we Moseyed to the Parking Deck! Thanks Bondo!

The Workout:

PAX planked whenever the poem was being read and they were not performing another exercise.

Twas the week before Christmas, when all through downtown

Not a sad clown was stirring, only the PAX.

The burpees  (10 oyo) were finished in the parking lot with care

In hopes that St. Nicholas soon would be here

The PAX were planking all cold on the ground

While visions of 20 monkey humpers danced all around

And Cancun with his stinky gloves, and Abe in his cap

Had just settled down with the PAX to do 20 plank jacks.

When out on the grass, there rose such a clatter

The PAX sprang from their plank to see what was the matter.

Away to the other side (across the parking deck – touch the wall and return) we flew like a flash

Sprinting vigorously, we completed the dash.

The concrete at the feet of the of winded PAX

Gave the luster of 20 in cadence smurf jacks

When, what to our wondering eyes should appear,

But Stickers and 8 tiny exercises so near.

A little old Q, so lively and quick,

I knew in a moment, this must be a trick.

More rapid than eagles his courses they came,

And he whistled and shouted and called them by name.

Now Little Baby Crunches (ICx10), now Mountain Climbers (ICx10), now Squats (ICx10), now 10 OYO Burpees

On Merkins (ICx10), on Side Straddle Hops (ICx10), on Lunges (ICx10), on Side Lunges (10 each leg)

To the end of the parking deck, to the base of the wall

Now dash away, dash away, dash away all! (sprint back to other end – touch wall and return)

So up to the other end the PAX they flew

With a sleigh full of toys and Stickers, too.

And then, in a twinkling, I heard on the ground

The sound of feet as more mountain climbers (ICx10) came ‘round.

As we drew in our hand, and did 10 Merkins

Down the slide Stickers came with a bound

He was dressed all in red, from his head to his foot,

His clothes were all tarnished, in sweat and dirt.

A bundle of toys, he had brought on his back

He looked like a peddler just opening his pack.

His eyes, how they twinkled, his dimples how merry.

His cheeks were like roses, his nose like a cherry.

His droll little mouth was drawn up like a bow

And the beard of his chin was gone, oh no!

The stump of a pipe he held tight in his teeth

And the smoke it encircled his head like a wreath

He had a broad face and a little round belly

That shook when he laughed like a bowlful of jelly.

He was lean and mean, a right jolly old creature

And everyone laughed when they saw him,

he had the weirdest of features.

A wink of his eye and a twist of his head

Soon let me know, we had nothing to Dredd.

He spoke not a word, but went straight to work.

Laying out presents, then he turned with a jerk.

And laying a finger on his nose,

Giving a nod, up the slide he rose.

He sprang to his sleigh, to his team gave a whistle,

And away they all flew like the down of a thistle

But I heard him exclaim, as he drove out of sight

DO 20 OYO Burpees YOU’LL BE ALRIGHT!

Mosey to Ampitheater to open a present!

But wait, what’s this?! Santa left us a present?? 

We opened the present and found a Tea Party Set: 10-20-30-40  (Perform 10 Dirkins, 20 Irkins, 30 Dips, 40 Step Ups)

We wrapped with the Little Merkin Boy at the end. (PAX Plank, while we Play Bing Crosby’s Little Drummer Boy and every time we get parump-a-pum-pum – do a merkin)

Mary: Homer to Marge, Box Cutters, Heel Taps, Supermans, Low Slow Flutter, WWIIs followed by stretching to close us out

Announcements: Backblasts are a big part of F3, and a help to fellow PAX looking for ideas or to see if an AO is active. Downtown Train closed for Christmas next week. Banana Seat with Purple Cobra Q tomorrow. 3Alarm Christmas party tomorrow at 6pm at his house. Reach out to PAX you haven’t seen in a while, check in and see how they’re doing.

T-Claps (Recognition): Pumpkin Spice wedding anniversary today! Welcome back to the gloom, Kosher! 

Prayer: Sick and injured PAX, Bondo’s brother Jimmy hospitalized battling COVID.

Disney BD

Cupcakes and Cinders

/in /by

FNGs: None

Warm Up: Grab some Cindy’s, Mosey to the soccer field, SSH, Frankenstein, IPW, Hillbillies, Good Morning.

The Workout:

Set 1: OH press/ Curls / Farmer March/Murder Bunnies/Squat (12 Reps each) 2 pax rotate through on SB burpees 5 each bag.

Set 2: Front raise/Triceps/Cindy Lou Who’s/Reverse Murder Bunnies/Lunges (12 Reps) same SB burpee rotation 

Set 3: Rut Rows/Curls/3 Little Bears/OH Squat (12 Reps) same SB burpee rotation 

Mary: (All done with block) 1.  WW3’s (12 reps)  2. Toe Touches R/M/L = 1 Rep (12 Reps) 3. American Hammers 12 rep I/C

Announcements: Davis XMAS Party

T-Claps: F3 as a whole, Made me weepy with kind words and sang Happy Birthday:

Prayer: BS kidney stone, Cupid holiday travels, Unspoken 

530 Alarm Clock

Leadership Lessons

/in /by

YHC wanted to help build the leadership principles of initiative, contingency management, and succession planning with todays convergence crew at Crazy Ivan and Cletus. To that end, Q decided it was best to stay asleep until exactly 5:30am and then see what happened.  

FNGs: None

Warm Up: Something probably, I was brushing my teeth

The Workout: YHC had promised some upper and lower body work in the pre blast, where PAX could choose their own adventure. Drawing from that direction, @pikachu took a crew for lower body work while @bestinshow took a crew to work on upper body with kettle bells. Plan that was formed involved a switch of activities for the two groups about halfway through.

As the groups split, the Q finally arrived and fired up the Xmas music. A playlist with some truly horrific takes on xmas classics. 

Upper Body Thang:

3 rounds, of 9, 12 and 15 reps each

  • Goblet Squat
  • Cleans
  • KB Hopover Burpees
  • Single Arm Rows
  • Single Arm Snatches
  • Jump Lunges

Lower Body Thang:

Ascending progressing where you would work forward through a seriesof exercises, then reverse back to the start, then add another exercise the next round. Took place on the small tennis court

  • 20 Merkins, Bear Crawl across short side, 20 LBC IC, Crawl Bear
  • 20 Merkins, Bear Crawl across short side, 20 LBC IC, Crab Walk along long side, 20 big boi situps, reverse crab walk, 20 LBC IC, Crawl Bear
  • 20 Merkins, Bear Crawl across short side, 20 LBC IC, Crab Walk along long side, 20 big boi situps, Lunge Walk along short side, 20 merkins, reverse lunge walk along short side, 20 big boi situps, reverse crab walk, 20 LBC IC, Crawl Bear
  • 20 Merkins to close

Mary: Stretching

Announcements: Some xmas light run with an the HS run club, meeting at an unknown date and time, and traveling an indeterminate distance

T-Claps (Recognition): @bestinshow and @pikachu for stepping up to lead and cover for Qs failures. Greatly appreciated.

Prayer: 

  • (Praise) @abe’s father back home, simplifying care and anxiety for his Mom
  • @YesHeCan having heart surgery today
  • @brexit with a 4th round interview today to hopefully secure a job that allows him to stay local
  • @bestinshow for working through a slow season in business, prayers for additional work or finding a wad of dough somewhere
  • @bleeder upcoming surgery (Dec 15)

2nd F – Café Tacoma:

  • @abe and @BnB provided some excellent hot brew as well as penalty free cups
  • Great 2nd F in the parking lot
  • @u.t.i. and @gilette joined following their run, @u.t.i. of course arrived shirtless and sweaty
double down

Double Down at TBD

/in /by

FNGs: None

Warm Up: Halloween monster imitation, clapping, flower picking

The Workout: Q brought a trunk full of toys and passed them out to everyone following the warm up. PAX spread out in a circle on the tennis court and were given assorted exercise to perform with their torture devices.

Format was as follows:

45 sec to AMRAP the given exercise, count your reps

45 sec of ‘active recovery’ exercise

Unlimited time to double your round one reps (hence ‘double down’)

Squat hold until all PAX are finished

Primary exercises included: merkins, lat pulls, tricep extensions, thrusters, med ball slams, curls for the girls, weighted punching, chest flys, halos, and squats

Active recovery included: mtn climbers, WWI, Freddy Mercury, Australian snow angels, dying cockroach, plank, side plank, bear crawl, heel taps, and something else.

PAX rotated stations after the completion of each round

Announcements: Xmas party, Even-The-Odds

Prayer: @abe’s parents – dad dealing with cancer + a stroke, mom providing care

@brexit has a job interview today

leading our families well during a season that can lead to selfishness and ‘the wants’

Bricks.png

Masons in Training

/in /by

FNGs: None Warm Up: SSH, Goooooood Mornings, Windmills

The Workout: YHC made a special trip to Home Depot on Monday to pick up 24 bricks at $0.52 a piece. Each brick weighed in at around 4.25lbs.

Following the warmup, each PAX was given two bricks to care for for the remainder of the workout. 

PAX cusacked from the parking lot to the near corner of the soccer field track. 

  • 25 Bench presses in cadence
  • 20 manmakers in cadence
    • Right Hand Row, Left Hand Row, Merkin Down, Merkin Up
  • Dying Cockroach

PAX then bear crawled with their bricks to the first field light pole.

  • 20 bent over flys IC
  • 20 CFG IC
  • 20 Tricep Extensions
  • Big Boy Situps

PAX Traveled with arms at 90 deg in front to the next light pole

  • 20 Bus Drivers IC
  • 20 Deadlifts IC
  • 20 Hammer Curls IC

PAX bear crawled to the mid-point of the far parking lot

  • 20 calf raises
  • 20 gunslingers
  • Partner wheelbarrows to the opposite side of the parking lot – switch
    • Wheel PAX transports bricks

Cusack to the next corner of the field

  • 10 manmakers in cadence
  • 10 dying cockroach
  • 10 bent over flys

Bear Crawl to the next light pole

  • 20 CFG IC
  • 20 Tricep Extensions
  • 20 Deadlifts IC
  • 20 Big boy situps

90 deg carry to the picnic shelter

  • Side shuffle preachers chair
  • 15 set ups per leg
  • 1 min of punches

Cusack to the flag

Mary: None

Announcements/ T-Claps (Recognition) / Prayer: probably, but its been too many days for me to remember. 

1000007790

Cozy Bed Season

/in /by

FNGs: none

Warm Up: SSH, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fozio ATM Circles, Seal Claps, Overhead Claps

The Workout: Moseyed over to the rock pile and grabbed a medium rock. Exercises were curls for the girls, triceps, ground pounders, ruh rohs and squats. 25 each. We then bear crawled and pushed our rocks to the other side. Same exercises, bear crawl / rock push back. Same exercises one more time, then returned our rocks.

We then moseyed over to the amphitheater. People’s Chair, 20 count x3. Urkins x15. Dips x15. Repeat all of that 2 more times for a total of 3 rounds.

Indian-run around the soccer field back to start.

Mary: Popcorn Mary, twice around.

Announcements: Holly Fest sign up, learn CPR

Prayer: Clunker’s daughter, Davis’s family

Yeehaw’n through 1985

/in /by

FNGs: none

Warm Up: side straddle hops, daisy pickers, windmills, sir fazio arm circles

The Workout: Supposedly there was some large rotating storm in the area, thankfully it was a nice breeze and some drizzle for us. Nevertheless, a shelter workout was planned and that’s what we did. 

Tabata style rotation- Three sets of 4 exercises (30 seconds on, 15 seconds off) for 4 rounds. First set- mountain climbers, split lunges, erkins, and dips (RIP triceps). Second set- star jumps, dry docks, wall sit, plank jacks. Third set- LBCs, WW1, box cutters, saw plank. ~5 minutes left so we cooled down with some stretching, felt great. 

In celebration of my birthday we listened to the top hits from the year of my birth (’85). There was also a “yeehaw” sound on the timer that played around every 30 seconds. The music and the yeehaws got some laughs early on but were soon replaced by groans. The commercials from my free version of Spotify (like Lebron) were icing on the cake.

Mary: covered in the third tabata set

Announcements: Lots of events coming up- watch slack for updates and opportunities to serve.

T-Claps (Recognition): none specifically

Prayer: P.S.I. and family for safe travels

_a0d3f5fa-eece-4415-b4b2-f7930b8ce2d9

Comparing rocks

/in /by

FNGs: none

Warm Up: SSH, Daisy pickers, imperial walkers, 5 burpees, hillbillies, Sir Fazio Arm Circles, seal claps, overhead claps

The Workout: We moseyed over to the rock pile where PAX were instructed to get a mediumish rock for a good deal of reps. We circled up at the amphitheater.

Curls for the girls in cadence x30, Tris for the guys in cadence x30, ruh rohs in cadence x30, squats x30, WWIIs x30. Dropped the rocks and did a bear crawl down the sidewalk to the library door then mosey back.

Round two was the same but the counts dropped to 20. Round the saw counts of 10. Returned our rocks and moseyed around to the semicircle parking lot.

PAX lined up on their six for Guantanamos. We got two rounds in as we went almost all the way around the semicircle. On our way back to the start, we lunge walked past the book drop-off.

Mary: popcorn Mary took us right up to time.

Announcements: parking lot Coffeeteria (thanks to BnB) after the workout at Cletus/Crazy Ivan this Friday, stay hydrated and learn CPR

Prayer: Gizmo’s mom, man that Plunger saw at the golf course

nightgreenway

Not so yellow brick road

/in /by

FNGs: Trash Plate (originally from Western NY)

Warm Up: F3 mission statement and disclaimer, SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: The task is simple, but not easy. Mosey the length of the greenway and back, stopping at every light post for a 10-count exercise. Exercises on the way out were a rotation of merkins, WWIIs and squats. On the way back we had mountain climbers, Freddie Mercuries and walking lunges. We covered about 1.6 miles in all.

Mary: American Hammers, Homer-to-Marge, light stretching

Announcements: backpacks, Warbucks 5 year anniversary and collecting items for UNC children’s critical care.

T-Claps (Recognition): Trash Plate for coming out and joining us, and Loafer for coming out for a third time. Keep it going fellas!

Prayer: Trash Plate’s friend, Loafer’s daughter