Tag Archive for: Fanny Pack

Am I Being Punished???

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YHC took that Q at a somewhat unfamiliar site at the Nut today. I haven’t been to this site in about 9 months and have only Q’d here once before…and that’s where I was a different version of myself. But it is a challenge to Q at a place you never have or a place you haven’t in a while…I feel a challenge to all PAX brewing here. Anyways, in addition to arriving early, getting a lay of the land, deciding against a planned field trip, and laying out some cones, YHC also tried out some bike rack dips. Just too wide and unstable, this would not be used in the workout. But, you should try out everything at a site. Look for the unused portions of your grounds. A 2.0 and and FNG showed up, so YHC did adjust the workout slightly, but I will say, our FNG AND 2.0 held up just fine.

FNG’s: Welcome Seminole! Big Miami sports fan, loves The U!…when someone said Seminole, he hated it…so YHC decided that’s the name!
Warm Up: Mosey lap around the bus loop stopping along the way for SSH x40, Good Mornings x12, Sir Fazio Arm Circles x12 (F/R), Daisy Pickers x10, Squatted Seal Claps x10, and Imperial Walkers x12. Finished with standard Merkins x20.
The Workout: Mosey over to the front of the school and the knee wall for 20 Step Ups, and 30 Dips. On to the next Thang for 11’s. We had Bobby Boucher out there brushing up on his sprints! We started at the bottom of the parking lot ramp and would sprint to the top. On the bottom, it was Hand Release Merkins. At the top, it was WW1’s, with some great counts here and there by our 2.0, Shortstop. Moby…you got a great kid there!

Next up, we’d head back to the knee wall for 40 Irkins, 20 Prisoner Squats, and 10 Dirkins. This is where YHC realized he wanted the FNG to just get a relatively full taste of the various elements of an F3 workout. We got to most things but bear crawls and rock work so…

We went to the large driveway on the other side of the school for a short suicide routine between cones previously set up by YHC. 1st Cone was 10 burpees, 2nd cone was 20 standard merkins, 3rd cone was 30 star jumps. We the moseyed over for some wall work.

Wall work consisted of: People’s Chair for a 20 count per PAX, 20 Prisoner Squats, Ball to the Wall for a 10 count per PAX, Shoulder Taps x20 IC.

Mary: Finished with 15 counts IC of American Hammers, Homer to Marge, LBC, and Low Slow Flutter.
Announcements: Bed Builds in FV this weekend I believe, Jersey Mike’s Wednesday military missions in action fundraiser.
T-Claps (Recognition): Shortstop for taking up some counts during 11’s. Our FNG Seminole for more than keeping up.
Prayer: Quiver and sick/injured PAX, Bernie’s family member with infant in NICU. YHC took us out. Great to see some fellas I haven’t in a while.

We did recover

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6 PAX dodged the lightning to make it to an upper body, abs and stretching workout to propel them into the weekend. PAX did a great job recalling the mission of F3 and our core values. Being only my second Q I did remember to “recover” this time after most exercises. Thanks men for the opportunity to lead.

FNGs: None
Warm Up: The bounce, foot trace, sir fozio arm circles, overhead clap, seal clap, side straddle hop
The Workout: 3 rounds tabata 45 seconds on; 15 sec rest.
First cycle 1. Shoulder Press 2. KB Swings 3. Squat curls 4. KB Snatch
Second Cycle 1. Shoulder Tap 2. Renegade Rows 3. Push-up on the bell 4. Push-up w Renegade Row
Mary: Abs 6 inches, low slow flutter, box cutters, American hammer, midget cookie pouches.
Stretches: Table top – cat/cow and alternating arm and leg kicks; Downward Dog – runners pose & pigeon
Announcements: See Slack
T-Claps (Recognition): None
Prayer: Pot’s mother in law had a stroke yesterday; Bobby B’s neighbor’s heart condition; mental health, hope & optimism, tension with in-laws and leading as men through conflict at home.

1 year anniversary of Prison Yard

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EC: Fram & Breach

FNGs: None
Warm Up: Short mosey to bottom of parking lot hill to drop off coupons. (I/C) SSH, Daisy Pickers, Good mornings, Imperial Walkers, Hillbillies. Shoulder stretch
The Workout: Explained the cycle: 2 PAX at bottom of hill (Battle rope, Pain Stick, Fire hose & Med Ball) 2 PAX at top of hill (2 tires, one sledge hammer and a 40lbs sandbag.) Single PAX on the tire with harness. Single PAX drag tire to bottom of hill, new PAX grab and drag up the hill.  While in station the expectation for each PAX to get in an ab, arm and leg exercise. (I/C of 20)  That fell by that wayside and we just did reps of 20. We did this for 30 min in continuous rotation.
Mary: LBC, Reverse LBC and Full LBC
Announcements: Eat at Jersey Mikes on 3/31 for local veteran’s support. Long Ass Run this saturday, Umbrella thrift store needs help. (see 3rd F post from Gump)
T-Claps (Recognition): Fanny Pack for responding to a call out. Breach for bringing 2nd F coffee and being the AO’s site Q for the past year. AYE!!
Prayer: unspoken and YHC took us out.

The Mario Cart Lineup Continues

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Saturday March 20th, 2020

FNGs: Welcome ‘Peach Beach’

Another recruit brought out by Emeril that knew Mario, Luigi, and Yoshi.  YHC was having a tough time on deciding between Koopa Troopa or Peach Beach so I put it to a vote amongst the other PAX.  Peach Beach won by a landslide (I don’t believe there were any votes for Koopa Troopa…ha).

Warm Up:  quick mosey around the parking lot, Michael Phelps arms, 10x Good Mornings, 10x Frankensteins, 25-30 Merkins OYO.

The Workout: 3mi and 6mi option

Mary: no time today

Announcements: Long Ass Run Saturday 3/27 on the ATT – plenty more details to be posted on Slack

T-Claps (Recognition): 25 PAX at U-Turn on the first day of spring!  Emeril recruiting a 4th FNG in just as many weeks

Prayer: all the unspoken, teachers/students/state workers back in schools getting readjusted

Gassed Out

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EC:  Lipstick, Skidmark, Pikachu, Fanny Pack, Full House, YHC

FNGs:  Pre-blast rumors were told of 3 FNGs to be brought by Katniss and 187.  YHC was the source of said rumors and they were absolutely unfounded by anything resembling fact.  FULL DISCLOSURE:  These statements were made to ride the coat tails of Katniss’s awesome backblast and pump up the numbers for my Q.

As everyone arrived on this fine Monday morning to Paradise.  The air was cool and fresh.  This was fortunately not a morning where the smell of garbage from the landfill hung in the air.  The PAX assembled and intel on the need for gloves was requested.  YHC figured we would be on our hands a bit so better safe than sorry.  This info caught the ear of our resident Pokemon/Nantan – “Bear Crawls!?” he asked excitedly.  It wasn’t in the plan but this was the second Paradise in recent memory where Pikachu called out for Bear Crawls.  I would see what I could do, I told myself.

Warm Up:  A familiar mozy around Paradise.  We ran towards the bottom of the ramp, as we mozy’d a car was moving fast to arrive to Paradise “on-time”.  Bobby Dall emerged from the car and joined us.  Pikachu reiterated his desire for Bear Crawls.  “Bear Crawls up the ramp!?”  I was starting to feel as though I was in a warped version of Green Eggs and Ham.  “Would you?  Could You?  On a ramp?”  The run continued to the top of the ramp where Windmills were performed.  Something was said about “Recover”.  I guess if you need to recover from Windmills…  Skidmark… YHC pressed on and we continued to the back corner near the tennis courts,  On the way, Skidmark looked back on his childhood and ran with his arms spread as if he were a bird or a plane.  Arrival at our next stop, YHC called out Side Straddle Hops.  We went to 25, YHC shouted “RECOVER” followed by Side Straddle Hops.  Lipstick was provided with his typical 50 SSH to start his Monday, Skidmark was given a moment to recover.  We pressed on to the lot, just beyond the barrier outside of the basketball courts – Daisy Pickers.   Warm Up over…

The Workout:

Mozy to the tunnel opening.  PAX watched out on the bypass as THE LAW descended on one unlucky speeder.  YHC reflected on Bobby Dall’s entrance to Paradise this morning.  Lucky for him, no one was on Sportsmanship way this AM as they have been for the last few weeks.

Thing 1:  Tunnel time was not on the menu but the first event was added per request from Pikachu.  Bear Crawls repeats up the hill.  Followed by lunge walks down this hill.  PAX repeated 5x bear crawls with returns.  At some point during this event, the first foul smell was noted.  Did Lipstick, take a Lipstick in the tunnel again?  No time to investigate, let’s clear out – next thing.

Travel to the next thing was a weave through the Paradise lot along Sportsmanship Way, back towards the ramp, and then back towards Sportsmanship again, following the outer rim of the lot.  As we approached our destination, a release…  Warbucks owned it immediately and proclaimed that he was powered by Tijuana Flats.  Full House cried foul, based on his examinations their were notes of chocolate and blueberries.  Something was off and not just the smell.

Thing 2:  11s on the stairs.  WW2s at the bottom (10 to start), Burpees up top (1 to start) – MATH!  OYO!  LET’S GO!  As the PAX worked to finish their task, complaints continued about a specific aroma.  Lipstick was pretty far from the group but that never stopped him before.  Laettner proclaimed “When it’s me, I own it!”  Thing 2 – FIN

Mozy in reverse course around the outer rim of the Paradise lot until we are at the top of the Bear Crawl hill.

Thing 3 (appetizer):  Sprint up the hill to the back corner of the lot.

Mozy around the back and to the bottom of the ramp.

Thing 3:  In the events of the morning it became clear what these men needed.  Probiotics!  Yogurt wasn’t present so all I could do was provide the medicine he would normally prescribe after a workout at Paradise (or any Ting-based AO) – SPRINT REPEATS!!!  Regardless of the need for probiotics, YHC had already decided to incorporate Yogurt’s 7-minute routine to the Main Event.  It played out as it normally does EXCEPT…  Someone ripped one at the starting line and held up the launch to ensure everyone got a good wif… FOR SHAME!!!  (nice one bro)

Return to the lot for Mary

Mary:  Oops, Bear Crawl repeats took all the time we had for Mary – Let’s not forget Bobby Dall’s hurried (but late) entrance – 5 BURPEES!!!

Announcements:  LONG ASS RUN this Saturday

Prayer:  YHC took us out – Great morning in the gloom!

Still trying to recover

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Pumpkin Spice's VQ at Ground Pounder

I think I got the cadence and count down for my VQ, but I forgot to “recover” after each exercise.
FNGs: None
Warm Up: Side straddle hop; imperial walkers; hillbillies; good mornings; abe vigados; sir fozio arm circles.
The Workout: Mosey to the rock pile. HEAVY ROCK 3 rounds 10 count: curls, triceps, rows, shoulders, squats, GPs; TWO SMALL ROCKS 2 rounds 10 (cadence): boxing, shoulders, L-raises, annies, T-pushup position rows, merkins. Mosey to basketball court; Two rounds of knockout. Overhead clap while waiting in line. When knocked out, while waiting for the end of the game, Bobby Hurleys round one & WW I round two. Wilt Chamberlain modified (100 LBCs; 100 Squats; 100 low slow flutter)
Mary: Good Morning
Announcements: See slack
T-Claps (Recognition): None
Prayer: Forcep’s work situation; Praise for Motor Boatin’s diagnosis.

No Quads Necessary

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A request was made to go easy on the quads by a particular PAX during the EC run today. Apparently, the quads were heavily targeted on Tuesday and full recovery had just not taken place. While the request was taken under advisement, it was certainly not fully honored. YHC only omitted one exercise and replaced it with a non-quad move. With kettlebells, you would eliminate snatches, swings, squats, and similar moves if you don’t use the quads…so while that certain PAX became salty, we proceeded forward generally as planned. The Bat Cave was full of municipal vehicles, police cruisers, and the sounds of mostly the Dropkick Murphy’s during Crazy Ivan today. There was a fake storm that came through last night…

FNG’s: no
Warm Up: SSH x 30 IC, Sir Fazio Arm Circles x 7 IC (F/R), Good Mornings x 10 IC, Imperial Walkers x10 IC (wait…no hillbillies?), Overhead Claps x10 IC.
The Workout: 4 Rounds of 6 Exercises. 1:15/0:15 Tabata style. Exercises were:

Figure 8’s, Kettlebell Bear Crawl, Kettlebell Squats, Snatches, Midget Love Handles, Swings.

Mary: 2o nice n slow Good Mornings IC.
Announcements: Long Ass Run March 27th, check Slack. Apparently, CarPex is trying to work on form by having “Form Week” next week. A couple of our own, Pikachu and Dawgpound, will be guest Q’s down there. Pumpkin Spice on the VQ at Ground Pounder tomorrow.
T-Claps (Recognition):
Prayer: Motor Boatin’ with good health test results. YHC took us out.

What kinda moves are these anyways…??? SCHLEGS

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FNGs: NONE
Warm Up: 187 made the call to go as I was deep in mumblechatter… Quick mosey around the PL.

SSH x50, Daisey Picker x15, Frankenstein x10, “arms out”…. Deep squat x15, Seal Claps x10, hold em out, OHC x10, hold em out, Seal Claps x10. Michael Phelps.

The Workout:

PAX were pre-blasted this would be a near-zero running workout, they got it. Two coupons were introduced. 2 “pacers” went around the parking lot loop w/ coupons John Cusack. While they were off the following were done AMRAP and as the pacers came in, 2 more went out and we moved on to a new exercise. Repeato until finished with the moves.

Push back Merkin (https://www.youtube.com/watch?v=mej9bd7Uccs), prisoner squat, mountain climber, bulgarian squats on the short wall, elevated push back merkin, step-ups, BTTW, People’s chair, Dive Bomber Merkins, Mickey Mouse Merkins, WWII, 1 Legged skaters.

Mary: We passed those coupons around for everyone to get a chance – while the rest of the group did the mary exercise two would do a dying cockroach position pushing the block over the chest. We rotated after each call.

LBC 20, Box Cutter 20, Homer-Marge 30, LSF 20, Pickle Pounder 20
Announcements: Deadbolt on the Q at Kung Pow
T-Claps (Recognition):
Prayer: YHC took us out.

The Quiet Man

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Happy St. Patrick’s Day! YHC made it a point to take the Q today at my site to deliver the celebratory beatdown and celebrate our Irish pride. Honestly not a lot of hooliganry, shenanigans, or mumblechatter during the workout today. Some workouts have a lot of chatter and a lot of laughs…others not so much. I know that YHC’s method of leading often leads to a quieter workout…but that’s my working style…get things done…I’ll get my talking in at 2nd F! Seven Hearty Hooligans posted at Womble for a 4 leaf clover of fitness…so we went to 4 different spots on the grounds. Each spot, had a relatively narrow focus on the muscle group under attack.

FNG’s: No sir!
Warm Up: SSH x 30 IC, Daisy Pickers, Annie’s, Chinooks, Seal Claps, Frankensteins all x12 IC, Good Morning x6 IC.
The Workout: We moseyed over to the baseball parking lot where PAX were instructed to bear crawl the length of the parking lot and choose a challenging large rock. We did 2 rounds, with a bear crawl/lunge walk break in between. Curls for the Girls x25, Wonderbras x15 IC, and Rut-Rows x25.

Stop 2 had us moseying to the bandstand…now to work on some upper body/chest area. Balls to the Wall x 10 IC, Irkins x25, BTTW x12IC, Dips x25, BTTW x15 IC, Derkins x20, BTTW x20 IC, Hand Release Merkins x20. People’s Chair to recover…because we would be hitting legs next. Moseyed over to the large parking lot.

YHC previously set up 4 cones for a suicide series. Run to 1st cone, 5 burpees. 2nd Cone = 10 Alternate Lunges IC, 3rd Cone = 15 Squat Jumps, 4th Cone = 20 Monkey Humpers IC. A few PAX got to start climbing down the ladder, but otherwise, we picked up the 6 and proceeded. We finished up this 3rd “leaf” with 20 Prisoner Squats, 20 Zebra Kicks x20 IC, and 20 more Prisoner Squats.

We moseyed over to the tennis courts for Mary and stretching.
Mary: WW1’s x20, Dying Cockroach x 20 IC, LSF x 20 IC, and Pickle Pounders x 20 IC. Pigeon Pose both sides, high plank, side plank both side, high plank, Good mornings x6 IC. Slainte!!!
Announcements: Great TEDTalk last night about ShieldLocks. Check out the archive if you weren’t able to be there. Long Ass Run, Saturday March 27th.
T-Claps (Recognition): Cancun for getting out here and posting quite often since starting 4 weeks ago. Way to get it!
Prayer: Cancun and his wife’s book deal/process, FloJoe and his M…she’s got a good job possiblity, hope it goes well. YHC took us out. Grateful to be here this morning with these HIM!

Crazy Ivan

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The Workout: rotation of 7 bell exercises while taking turns (OnePAX at a time) 75 pound atlas ball carry 20 feet, five burpee’s, carry the ball back
Mary: LBC, box cutters, “bring Sally up“ push-ups
Announcements: ATT long ass run last Saturday of the month.
Prayer: prayers for Docs child preparing for surgery this month. Prayers for the family and friends of pumpkin spice his friend who passed.