Posts

Merlot at Mutiny

/in /QIC:
PAX: , , , , , , , , , , , ,

FNGs: None

Warm Up: SSH, Frankenstein,  Good Mornings, Stretch out legs and arms. 

The Workout: 60lbs/80lbs sandbags. Must be carried and not dropped for the entire ME.  Increasing Burpee penalty for drops. Carry bags to shelter everyone else Indian run.  Grab one rock each.

Thang 1: One PAX fast Bear Crawl to cone one. Run to the end of the field, bear crawl at the same cone home.  Repeat the sequence but further distance.  Other PAX curls, triceps, rows, and John Cusack hold.  All PAX had to finish.

Thang 2: Crabwalk the cones and sidewalk back. Bleach push-ups 5 reps up and 5 reps down. Pull-ups on the playset. One rotation.

Thang 3: Wheelbarrow down and back, Single leg squats on bleachers, OH press with sandbags 15 reps each bag. (Winnibego for the Merlot win…somewhere in here). The last exercise before Mary was a wheelbarrow rock push/flip (maybe a new favorite of mine). Indian run back to the Tennis courts. 

Mary:  HTM, Single leg HTM, Freddy Mercury (oops had a sandbag drop 5 burpee penalty), Butterfly Crunch, Figure four, Scissors 

Announcements: Friday night street ministry (Rubiks), Brute CSAUP, Always be EHing

T-Claps (Recognition):

Prayer: Unspoken 

TRX time

/in /QIC:
PAX: , , ,

4 Horseman gathered in the yard for some TRX fun and some other station work.

Mosey around clubhouse
Warm ups
Good mornings
Windmills
Air squared
Frankensteins

TRX exercises
Rd1 – reps 15,12,10
Curls
Tris
Lat pulls
Deep squats

Rd2
Jump rope
Kettle Bell lunge
Dumbbells (pax choice)
Bear crawl down to cone and broad jumps back is timer
Mosey around clubhouse

Rd3 – reps 15,12,10
Chest flies
Reverse flies
Single leg squat
Crunch merkins

Mary
Protractor
HAND

Prayers
Breach safe travels.
Banana Seats 5 YR old (Autumn) broke her wrist.
Gherkin took us out in prayer.

Strong work gents!
BS Out

Reasonable Q

/in /QIC:
PAX: , , , , ,

FNGs: None

Warm Up: GM, Stretch Hamstrings, Shoulders, SSH,

The Workout: Bear Crawl 100m (no walking) 100 merkins/# of PAXs, Run 100m, Bear Crawl 100m, 200 Squats/# of PAXs, Run 200 meters, Bear Crawl 100 m, 300 LBC/# of PAX, run 300m, Bear Crawl 100 m, 400 SSH/# of PAX, Run 400m. 

Mary: Ran back to start, Same exercises as WU. 

Announcements: Check Slack

T-Claps (Recognition):

Prayer: Unspoken 

Sandy Sledge in the Yard

/in /QIC:
PAX: , ,

FNGs: None

Warm Up: SSH,GM’s,SFAC,Frankenstiens, IW,HB’s. 

The Workout: 3 Stations 1)Ten tire flips, 20 sledge swings, drag tire back. 2) Merkings, Rows, Bench with 20lbs, 3) Sandbag Burpees 15 reps 40lbs bag, 10 reps 60lbs, 5 reps 80lbs. Mosey for 3 min, PAX Rotate through stations. Repeat the workout with reduced reps. Last exercise was 7 more SBburpees to round out 50 reps.   

Mary: Cross leg Crunch, HTM, Combine exercises.

Announcements: See Slack 

T-Claps: Banana Seat for lifting 3x his weight. 8-Bit form making Prom King 

Prayer: Unspoken

 

Stormy Mutiny

Stormy Mutiny

/in /QIC:
PAX: , , , , , , , , , , , ,

FNGs: 2 FNGs, Preston and Anthony. Welcome!

Warm Up: slide straddle hops, good mornings, Willie Mays Hayes, imperial walkers, hillbillies, sir fazio arm circles,  seal claps

The Workout: Had to improvise a bit for the rainy weather conditions and large group of PAX in attendance. 10 minute tabata of dips and curls for the girls under shelter. Brief intermission of interchanging between bear crawl, crawl bear, crab walk, and walk crab around the circle. 10 minute tabata of step ups and tris for the guys.

Mary:low slow flutters, big boy situps, box cutters, homer to marge, hello dollies, LBCs, pickle pounders.

Announcements: Possum Trot Basket this Wednesday. 1st Possum Trot Breakfast (with condensed workout) next Wednesday.

T-Claps (Recognition): Welcome to FNGs Rockwell and GHERKIN willing to brave the storm and make their first F3 appearance.

Prayer: Prayers for our country, our F3 community, prayers of healing for Bobby Boucher’s son Walt, 2 Dollar on the mend after surgery, Wisdom for Sombrero with medical decisions for his son.

Flora sucks

/in /QIC:
PAX: , , ,

4 HIM at Prison Yard today. FRAM got a solo run for EC. Dumbbells were in play today. 20’s, 25’s, 35’s and 40’s. Tunes were playing and here’s what happened.

Warm up lap around clubhouse
Good mornings
Willy Mayes Hayes
Arm circles
Upper body stretches

Flora 1-2-3
Partner 1 does the weighted exercise to start then swap after reps are completed.
100 row merkins on dumbbells (x10 reps)
– P2 holds plank
200 weighted American hammers (x20)
– P2 six inch hold
300 curb squats (x30)
– P2 squat hold

Mary
LBC’s x15
Reverse LBC’s x15
H2M x15
Exaggerated Freddy Mercuries x15
HAND

Announcements
Banana Seat to start co-Q’ing at Prison Yard. Expect call outs to Q.

Prayers
Farrington family (Frams neighbors) and Sunshine’s MIL had a stroke.

Good job today men!
BS out!

Ultimate Frisbee 5 vs 6

/in /QIC:
PAX: , , , , , , , , , ,

FNGs None

warmups:  ssh, Frankensteins, daisy pickers, OYO

great match-ups, lots of extra running on the pitch.  Mis-marked end zones – (I blame Gump not supervising me).  Surprisingly the team of five played pretty well considering they were out numbered and had an a old fat guy trying to keep up with the young guns.  Dropped passes resulted in burpees, merkins, monkey-humpers, star jumps, etc  TDs resulted in merkins, LBCs, SSHs, etc.

no injuries reported.  Hope to see more PAX under the lights after up-coming marathons

announcements:  Breach at the boathouse later this week – see slack for details

prayers:  positive marriage update with Wham-O & his M – (awesome!). Lean on the pax who have been married 20, 25, 30 yrs.  We have all had our ups and downs in our marriages. We may not know the answers but we can give a good listen and possibly share/learn from our experiences.

Thank you Breach for taking us out.
2nd F at Paneras.

 

honored to lead. – Dauber

Reduce Belly Fat

/in /QIC:
PAX: , , , , ,

Friday February 3, 2023 – sorry forgot to post last week.

FNGs: None

Warm Up: Lap, SSH, Spinal Rotations, Good Morning

The Workout: I read this article on best Kettlebell exercises to reduce belly fat.  Here is what I discovered.  They also suggested sprints are good.

Partnered up, 100 of each combined KB Squat, Deadlifts, Press, Rows, Lunges – 50 meter sprint and mosey back as timer for each partner.

To address our “moobs” we did “Bring Sally Up” 3:30 challenge push-ups.

Mary: Rotated ab exercises

Announcements: None

T-Claps (Recognition): None

Prayer: 16-bit’s M and daughter’s health, Fram’s work, my M looking for part-time work and her grad work this semester. 

New AO: Ultimate Frisbee at Ting: U.F.O. (25 PAX)

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , , , , ,

FNGs:  none
Warm Up:  Grateful for Yogurt leading us with SSH, Frankensteins, etc
The Workout:  12 v 13 Ultimate. Drops resulted in merkins, squats, SSH…

Scores resulted in burpees, LBCs, star jumps…

Some very nice plays on the pitch!  Well done.

Mary:  static stretches OYO
Announcements:

PAX in attendance helped Gump and YHC name this AO;  we offered up three choices with an honorable mention:

Choices:  Paradise Lost, Paradise Gained, U.F.O. & Elenor Frisbee (although a nice recommendation from the crowd – Vicious Discus).   Not sure if the PAX were thrilled with our top 4.  Regardless, U.F.O. was a near unanimous vote.  Questions asked what it stood for? – – – so many recommendations & examples from the PAX – some not permitted in this PG space.

Going forward, each Q will determine the abbreviation.  Let’s have some FUN with it.

Tues nights with 3 Alarm – come out and support another new official AO (great work Wild Turkey, Yogurt, Moose…).
Tea Time tonight

Change of Command:  Nantan – Thank you Pikachu!  Welcome Breach!

 

Q-School next Sunday at 1400.  See Banana Seat.

 

T-Claps (Recognition):  All the PAX who came out this AM

Prayer:  YHC took us out.  UNSPOKEN.
Honored to lead. -Dauber

Dreams Come True

/in /QIC:
PAX: , , , , , ,

FNGs: Everyone was friendly, none of them were new…

Warm Up: Burpees, More Burpees for SoftServe being late, Daisy Pickers, SSH, Imperial Walkers

Workout:

  • Prep Work
    • Grab 2 blocks per PAX and farmer carry to soccer field.
    • Warm-up lap around the field.
    • Indian Run to the hill behind the field
  • THANG 1
    • Partner up – wheelbarrows up the hill
    • Chill Cut for the six
    • 5 Burpees
    • Repeat and switch 2 more times
    • OYO Bear Crawls to the top
    • Squat Hold for the six
    • 5 Star Jumps
    • Repeat 2 more times
    • Indian Run back to the blocks
  • THANG 2
    • Negative Merkins 10x
    • Army Crawl out and back about 10 yards
    • Skull Crushers – 10x
    • Army Crawl again
    • Explosive Merkins 10x
    • Army Crawl again
    • Weighted WW1s 10x
    • Repeat this THANG 2 change the transportation each time – Lunge Walks, Crab Walks, Murder Bunnies, Lunge Walks John Cusak Style
  • Mary:  Poop Eaters (miss ya FloJo) and Ankle Grabbers
  • Announcements:
    • Remember to share F3 with friends and family at your respective parties and get togethers.  Magnets available from UTI.  SoftServe has the site ready to share with FNGs
  • T-Claps (Recognition):
    • Stickers and SoftServe taking the lead at Disney starting in 2023
  • Prayer:
    • WoodCreek family that has a newborn that is going through extensive surgeries.
    • FRAMs mom is traveling home
    • Pablo