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Next Workout: Same Damn thing (only different)

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Background:   A buddy recently started working out and told me he did a “fitness test” as a barometer.  I wondered how I’d fare on that test, but I certainly wasn’t going to work out on my own, so figured I’d start Cletus with the test.  Thus, the warmup!

We started with the disclaimer for 2 FNG’s (nice job!), guaranteed we wouldn’t leave them behind, then tore off at a 7 minute pace for the warmup (thanks to the awesome Pax who stayed with the Six)

Warm Up:

As fast as possible, do

  • 1/2 mile
  • 50 SSH
  • 40 Squats
  • 30 WWII
  • 20 Merkins
  • 10 Burpees

Time: 7 min, 6 sec.

Result: YHC was smoked and the rest of the workout was pulling from fumes

Warm Up Part Dos:

20 SSH, 20 Squat Jumps, 20 WWII, 20 Merkins, at a much more reasonable pace

The Workout:

Pt 1:

Indian run to the rocks.  Grab a stationary curling rock and circle up around the volleyball courts.

  • Squat Hold, Overhead Press Rock.  First one in circle throws rock to sand, does a burpee, then runs a lap around the court.  Second man follows after the burpee.  Repeat until all have run a lap
  • Same damn thing, only this time curling the rock
  • SDT, only this time triceps extensions.

Recover with a round of Guantanamo Leg Raises

Followed by Bull Frogs

  • Back to volleyball circle, only this time second man starts after the rock throw (Before burpee)
  • SDT, curling
  • SDT, triceps

Mosey to playground

Pt 2:

Groups of 4 for 3 rounds of:

  • Pullups
  • Merkins
  • WWII
  • Sprint to rock wall (acts as timer for the group)

Mary:

  • 13 Russian American Hammers
  • 13 Box Cutters
  • 13 R-A Hammers
  • 13 Freddy Mercury
  • 13 R-A Hammers

Make it stop, please.  Ended right on time.

Announcements:

CSAUP coming up.  Ask Pikachu, he’ll be on slack

Skid Mark was our Six and shared awesome words of what F3 has meant for him this year.  Invited a half dozen + guys, one today, and several of those guys are still going strong.  Awesome job dude, and great getting to know you.

Welcome aboard FNGs: Vespa, Big Wheel

Prayer:

Brexit’s Michigan friend badly burned, but hanging on; Troops overseas and at home; Crab Legs.

Knocking off the Rust

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11 at Disney this morning. YHC was back in action after a long 2 week absence for family vacation. Not many chances to workout on the road so was a great morning to start knocking off some rust.  Crab Legs also returned from a long family vacation to Greece so it was like having 2 FNGs out there.  Solo EC for Nemo.  Great work by 2.0 8-Bit.  The Dawg Pound dropped The HC but was a no show.

Warm Up: Jog around field, circled up in lot for Good Mornings, Windmills and arm/chest stretch. Indian Run to baseball lot for crazy feet, SSH ICx40 and Fazio Arms.

The Workout: Jog to The Abyss, partner up. Each pair completed 100 merkins, 200 squats and 300 LBCs. One partner doing the exercise while the other runs the stairs.  Focus on form and not a race.

Mary: Circled up in tight, shoulder to shoulder plank hold. One man backs out, calls a hold or exercise to be done from plank, and bear crawls around and back. Next man repeats and we went around the circle.

Announcements: Upcoming events follow on facebook, Crab Legs birthday the 14th – RESPECT

Prayer: Crab Legs friend Corey who is fighting ALS, for a strong start for resurrected AO Kenny’s Grave.  YHC took us out in prayer including all those unspoken.

Picture compliments of Crab Legs from his recent trip to Greece

Happy Birthday Midget

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PAX of 26 at Nutcracker to celebrate M4L’s birthday

@Pikachu, @Moby, @Blue Hen, @Deadbolt, @Foghorn, @Yellow Card, @Midget for Life, @CHiPS, @Emeril, @187, @Crosby, @WebEx, @Skidmark, @Pablo, @Breach, @Liquid Force, @Double D, @Sauve, @Da Business, @Flanigan, @Sting, @Yogurt, @Yoda, @Banana Seat, FNG’s @Wickety Wickety Whack, @Lock-in

Jog on warmup – x11 Merkins, x11 Burpees, x22 SSH, x11 Imperial Walkers, x11 Hillbillies, x11 Good Mornings

The Workout:

Partner up.

5 Burpees then both partners walk the poles of the ramp.  5 Merkins.  Run back around to the start

5 Burpees then both partners bear crawl up the ramp. 5 Merkins.  Run back around to the start

5 Burpees then both partners crawl bear up the ramp. 5 Merkins.  Run back around to the start

5 Burpees then partner wheelbarrows up the ramp. 5 Merkins.  Run back around to the start

Bottom of the hill 1 squat.  Run to top of the hill and perform 7 Merkins.

Back to bottom.  Run back to Nutcracker.  Along the way variety of core exercises done.


COT

Ruck Friday night.  ~14 miles.  See Midget for details.

Thursday – Kenny’s Grave starting back up.  Banana Seat has the Q

Buy a happy meal for M4L’s bday.  Give it to someone in need

PRAYERS:

Yoda took us out

 

Nutcracker 7/2

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Pax of 20

Warm Up: Jog around the parking lot and circle up for 22 counts of merkins, imperial walkers, windmills and LBC’s

The Workout: Pax to get bricks and cinderblocks.  Station to Station: Cones marked by exercises, 50 mountain climbers, 40 squats, 30 LBC’s, 20 Side Straddle Hops, 10 Curls,

2nd station in front of school 9, 8 Homer to Marge, 7 Burpees, 6.  2 laps and finish as a pax.

Mary: 22 counts exercise called out by pax, big boy sit-ups, Freddie mercuries, merkins, low slow flutter

Announcements: 4th of July convergence

Prayer: Ended in circle of trust

Keep Brandon’s Friends and Family in your Prayers

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PAX of 27 at Paradise City

@Pikachu, @Buford, @Blue Hen, @Deadbolt, @Foghorn, @Yellow Card, @Midget for Life, @CHiPS, @Emeril, @UTI, @187, @Crosby, @Peak Week, @WebEx, @Skidmark, @Foghorn, @Bernie, @Foot Fault, @Pablo, @Breach, @Forceps, @Axe, @Brexit, @Hasselhoff, @Peeping Tom, @Kid Cracker, @OCR

½ mile jog warmup with – Karaoke, fast feet on the curb, T-Claps to let the group catch up

½ mile jog with – x25 Morrocan night club squats, SSH x 46 in honor of Patch’s Birthday, x10 Hillbillies, x10 Imperial Walkers, x25 Mountain Climbers

The Workout:

Partner up.

Partner 1 – Lunges

Partner 2 – Run to steps, climb them and perform 10 perfect form Merkins

Swap/Repeat

Partner 1 – Bear Crawl

Partner 2 – Run to steps, climb them and perform 10 perfect form Merkins

Swap/Repeat

Partner 1 – Duck Walks

Partner 2 – Run to steps, climb them and perform 10 Burpees

Swap/Repeat

Partner 1 – Crab Walk

Partner 2 – Run to steps, climb them and perform 25 LBC’s


Mary:

x 10 Good Mornings

x 10 Windmills

Legs crossover into a stretch

x 10 WWII’s

x 10 each leg cross over sit-ups

COT

Ruck Friday night.  ~14 miles.  See Midget for details.

Thursday – Kenny’s Grave starting back up.  Banana Seat has the Q

July 28th @ Ting Park – F3 group going to a baseball game.  See Forceps for details

PRAYERS:
Buford – Prayers for his friend Brandon and Brandon’s family.

John 15:5 – “I am the vine; you are the branches. If you remain in me and I in you, you will bear much fruit; apart from me you can do nothing.”

That Means Running

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BackBlast Disney, July 5, 2018
PAX of 15 posted for my (Yogurt’s) second Q:

After the thorough beatdown of the July 4 (1776) convergence, I wanted to mix in some cardio—and that means running!

Run to small parking lot
Warmups:
– Side straddle hops, windmills, Fozzy arm circles, standard Merkins
– Run to high school football practice field

The Thang:
– Suicides to mini American flags posted at 10, 20, 30, 40, 50 yards
– 4 sets of 21 together in cadence:
o hand-release Merkins, spider mans, shoulder taps, plank jacks—50 yard runs b/w sets
Suicides OYO to flags posted at 50, 40, 30, 20, 10 yards
Partner carry to 30 yard flag, switch, return
Downward dog
Run to benches
– Count off 1s, 2s
– Half do 21 dips, half do 21 Jack Webbs (thanks to Banana Seat and Slide Rule for leading the counts!)
– Michael Phelps on recovery
Run to concrete steps down from greenway
– Same count of 1s, 2s
– Half start at bottom for 10 burpees
– Half start at top for 10 Turkish get ups
Run to artificial turf fields

Mary:
– Circle up for yoga – Warrior 1, Warrior 2, Triangle pose

COT:
Announcements – Banana Seat is resurrecting AO Kenny’s Grave—with a focus on agility and form. Every Thursday 5:30 am South Park, FV, starting Thursday, July 12.

Welcome FNG “Prime time” (after Deion Sanders), local football talent playing safety in college. Hmmm, these FNGs are getting pretty cool names! Hoping that these young, local talents will keep coming out and continue to grow with F3. We should all be FREED TO LEAD, regardless of age!

Ground Pounder in the rain

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6 PAX came out for GP (5 of which doubled down after U-Turn).

Warm up:

10’s –  Good Mornings, Windmills, Imperial Walkers, Hillbillies, Fuzzy Arm Circles, arm stretches, Daisy Pickers, Merkins and SSH.

The Workout

Rock Shock

Mosey to playground and circle up – rotate rocks around circle between sets

  • 4 sets of 10’s – Curls, Overhead Tri-press, Squats, Press, American Hammers

Aik’n Station:  partner up and rotate stations

  • Aik’n Legs –   15’s Box Jumps, Lunges, Split Jacks, High Knees
  • Aik’n Arms –  15’s Dips, Derkins, Erkins, Shoulder tap Merkins
  • Aik’n Belly –   15’s LBCs, 6 inches, Rocky’s, Pickle Pounders

15 count Rock Planks

  • 3 sets: Standard Rock Planks
  • 3 sets: Crab Planks

One partner planks while the other does Squats, SSH and LBCs

Mary: 10-15 reps dealers choice: Curls, Plank ski hops, LSF, Dips, American Hammers, LBCs

Return Rocks to pile and mosey back to lot for COT/BOM

Announcements:

Skidmark has shirt orders, O2 Fitness – Run the Springs 3 race series,

Prayer Requests:  Pax on the DL (187, Draper, DD, & Crablegs), Bufford’s friend passing, Safe travels for Farva’s family next week, Forceps big interview Tuesday 10AM-5PM.

Pilgrim Rock

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Bernie did a Slight Variation to a Pilgrim workout…

Warmup: SSH, Good mornings, Mountain Climbers

Main Workout: 4 Stations

1- Burpees, Curls, Jack Web, Homer to Marge

2- KB Swings, w/ Jump, Squats, Lunge with Swing, Jumping Lunges

3-Uneven Pushups, Crawl Bear to Start Bear Crawl back, Plank to knee tap, lateral skaters

4-Plank, hollow hold, Mountain Climbers, Russian Hammers

Mary: Abs blast

Announcements: Kenny’s Grave – next Thursday – Banana Seat, Need Q for “Getting the Runs”; also low attendance for Saturday’s Ground Pounder.

Prayers: Roger Rogers grandfather, Injured, Crab Legs, those Traveling

CHiPs is Riding Solo

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PAX: Slide Rule, 187, Pablo, Ramsey, Kid Cracker, Lip Stick, Doc, Fog Horn, Lucky Charms, Breach, The Dawg Pound, Vlasic, UTI, Peeping Tom, Axe, CHiPs.

EC: CHiPs, UTI, The Dawg Pound, Peeping Tom (2 miles)

Warm-Up: One lap around the four corners, then one lap around with exercises on the corners. (20 SSH; 10X10 Imperial Walker/Hillbillies; 10X10 Sir Fazio Arm Circles; 25 Mtn Climbers; 25 Sumo Squats)

The Thang: 1) Divide into two groups and perform Triple 7’s on the Ramp. (Down and back=1, 7-Wide-grip Merkins on the top and 7-Standard Merkins on the bottom X7).  2) Bear crawl parking area with some mogul jumps, then lunge walk back with sumo squats.

Head to the Birth Canal with a partner for some Ballz2Wall and Preacher’s Chair while the other partner runs to where the sidewalk ends.

Mosey back to the court for Mary led by Breach

Announcements: July 4th Convergence at Disney for 1776 reps of goodness.

Prayers: Ramsey’s grandmother passed away last week, pray for the family and for Ramsey’s safe travels to the funeral in CA.  Praying for Crab Legs always, and the unspoken prayers that are needed.  Also, CHiPs M lost her grandmother last week also, pray for peace and comfort for the family.

CHiPs Word of the Day:  Realize how important your role as a father can be in your child’s life.  A lot of people, especially women, have daddy issues that result from father’s not fulfilling their role as a Dad the way that they should.  Strive to be the best DAD that you can be everyday and remember that regardless of your situation, you have a Good, Good Father in Heaven that loves you unconditionally.

Verse: Psalm 36:7, How precious is your unfailing love, O God!

 

Ultimate Beatdown at Thunder

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15 Pax gathered in mostly reasonable temperatures for another of the ever popular Ultimate frisbee workouts. Two FNGs were present so disclaimers were read and we mosey’d to the turf fields where YHC had already setup a playing field.

Warm up:

10x SSH IC

10x Daisy Picker IC

20x Diamond Merkin – YHC said these would be the last of the merkins for the day, but he was wrong.

 

The thing:

We divided into teams – red/black shirts vs the skittles (all other colors). The dropped disc penalty was established as 1 Turkish Getup, with the scoring team calling a workout to be done x10 (either reps or IC). Scoring exercises were all over the place but there were multiple rounds of burpees, merkins, jump squats and star jumps.

 

40 minutes of play blew by and we wrapped up with some quick left over right/right over left hamstring stretches. Deadbolt even joined us as a surprise guest at CoT.

 

Announcements:

4th of July Convergence

No Thunder on 4th of July

Prayer requests:

Skidmark on the job hunt

 

Tons of fun men, as always appreciate the honor of letting me lead.

Aye,

Pikachu