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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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Painting the Fence at Sugg

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FNGs: No

Warm Up: It was plenty warm

The Workout:

Fence Painting, Lifting paint buckets,

Mary: Light clean-up

Announcements: Next Town Support effort will be scheduled soon, check with Gump

 Great 2nd F following a fun morning of work

T-Claps (Recognition):  These dudes.  Doin’ good in the hood

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Engage! (your core)

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FNGs: none

Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Willie Mayes Hayes, High Knees

The Workout: The Abyss was promised in the preblast, and the Abyss is where we went. On today’s menu was a simple EMOM. 1 exercise each minute, 5 exercises and 5 rounds. The exercises were: Merkins, WWIIs, Squats, Shoulder Taps and then finish things off with a trip down and back up the Abyss. A helpful PAX reminded us to “engage our cores” even on exercises that aren’t core-centric. ABETC (always be engaging that core)

Mary: 10 count plank all the way around followed by popcorn Mary. Ended before we got to Gizmo. Sorry Gizmo.

Announcements: A few 3rd F opportunities coming up, check Slack.

Prayer: Gizmo’s friend’s pregnancy, UTI’s coworker and her husband, Cupid’s sister

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Water Park at R4TJ

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FNGs: none (don’t blame them)

Warm Up: SSH, high knees

The Workout: 6 runners and 3 ruckers. The runners had a nice and simple out and back on Crossway. 5 miles, give or take, and a few hills. The temperature was just right for the rain to not be too much of a bother. Everyone did a good job picking up the 6 (YHC).

Mary: Nah, we’re good.

Announcements: see Slack

T-Claps (Recognition): all of the PAX who got out in the driving rain this morning to get it done

Prayer: injured PAX, miss seeing them in the gloom, reach out!

Moleskin: F3’s third core principle is “Be held outdoors, rain or shine, heat or cold.” Obviously, safety takes priority. Don’t go play on a field when their’s lightning (we were skirting the edge of that today), don’t go for a hard long run if it’s 120° F. But part of getting up at 5:30 in the morning and knocking out a workout is doing the hard thing. Those hard things make us stronger, not just in a physical sense but also mentally. So if it’s raining, if it’s cold, if it’s dark, make the commitment to get out there (safely) and put in the work. You’ll be better for it and so will your brothers in the gloom.

 

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In Cadence On my Down

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The weather is finally starting to warm up but it was still a bit chilly this morning. We had a good turn out for the EC about 4 if I recall. I haven’t been out in a while for an F3 workout let alone Q the damn thing. So we warm up everything is fine. Mossyed over to the football field to do some erkins derkins and dips. As I start calling out the exercises and instructing how to follow me I ended up saying both ways “In cadence on my down”. It gave Woody a good laugh. Then I did it about two more times after that. Lol good times!

Warm Up:

  • Good mornings
  • Imperial Walker’s
  • Hill Billy’s
  • Sir Fazio Arm Circles
  • Mtn Climbers
  • Side Straddle Hop

The Workout:

  • erkins derkins and dips
  • Wall sits
  • 11’s – WW I’s & Air Squats

Mary:

  • Homer to Marge & pickle pounders

LORDY LORDY

LORDY LORDY

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FNGs: Not a one

Warm Up: Side Straddle Hops (Thanks Skid), Windmills, Daisy Pickers, Franks, Imperial Walkers and Hillbillies

The Workout:

  • Grab the blocks
  • Go to the disc golf practice hole
  • Partner Up
  • Partner 1 does an exercise AMRAP while Partner 2 travels from one side of the circle to the other.  Then Switch.  Repeat 3x
    • P1 Explosive Merkins P2 Army Crawl
    • P1 Skull Crushers P2 Bear Crawl
    • P1 Abyss Merkins aka Negative Merkins P2 Lunge Walk
    • P1 Curls for the Girlz P2 Crab Walks
  • Return Blocks

Mary: Homer to Marge, Boat Canoes, Low Slow Flutter, Pickle Pounders, Big Boy Sit-ups

Announcements:

  • Lipstick Anny Q / Convergence at Disney on Thursday
  • Christmas Party
  • Suggly Sweater
  • Davis Run
  • Q-Sheet

T-Claps (Recognition): 

  • Happy Birthday UTI – Thanks dudes for showing up!
  • DownRange – He made it!

Prayer:

  • Holiday Travel and Safety
  • Lipstick gets whatever died up there removed… 
  • Survivor – new meds, let that settle and get him back out with us
  • SoftServe’s brother
  • Stubs – new treatment

AGS 12-4-22 F3 Magic

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Sometimes everything just comes together—this was one of those times. Knowing I was bringing and FNG, I grabbed the empty AGS Q spot. Really wasn’t sure who was gonna show except Pikachu, who was a quick HC upon seeing the route. Today’s route: Headed toward my favorite hilly neighborhood, Sunset Bluffs, which is past Bass Lake. It was not until I got on the run mapper did I realize a critical connection from Sunset Bluffs to Bass Lake Road. Now to execute.

FNG and I left the neighborhood at 0550. I was pleased to see @Gillette, @Jellybeans, and @Sunshine ready to go. @Woody had already grabbed a now-routine EC! Pikachu rolled in on two wheels.

I prepared a 4-mile and 6-mile loop, expecting the group to split up. But, at the split point, Woody had already “encouraged” Jellybeans to “go the distance.” And next thing you know, we’re all climbing the hills in the Bluffs. Jellybeans had just started F3 only a few weeks ago, with zero running. I’m not even sure how many ECs he had completed. Woody hung with him the whole time, encouraging and talking up running. At the end of the 6-mile run, Jellybeans was stoked and exclaimed, “That’s the most fun I’ve ever had running!” How about that?!

Pikachu, my FNG Dylan, and I bonded with running events and speed. These two carried a 7:30 pace most of the time. Appreciate Pikachu embracing him on behalf of the F3 community.

We made the connection at Goosehaven, over to Bass Lake Road. This makes a nice alternative loop around Bass Lake. Can’t believe I had not run or ridden this considering multiple trips to Sunset Bluffs both on foot and on wheels.

When I wasn’t running with the speedsters, I had the chance to catch up with Gillette and Sunshine. Great stuff. Gillette and I learned that Sunshine is a powerhouse on the hills! I said something about climbing up the Bass Lake Road hill and next thing I knew, Sunshine took off, climbing! He did not stop til we got to the top! BAM! He pulled me up the whole way.

Welcome FNG @Tigger! After he said, “Roll Tide,” it was clear he needed an opposite-mascot name (Alabama vs. LSU). Plus, he runs like Tigger!

Notable achievements: Jellybeans distance PR! Woody 1,000 miles in 2022!

Finally, at COT, Woody shared that he observed certain behavior from one of his sisters over Thanksgiving. He requested prayers and guidance in approaching her and the issue.

Cletus – Spontaneous Q
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EC: LED, Woody, Yogurt. Arrived at 5 am fully expecting to see Breach and his truck full of toys. Oh, he’ll be here for the main event. His pre-blast indicated he was ready to go and bringing coupons. Surely he’ll be here for he main event! OK, 5:30 rolls around–no Breach! I love Q-ing at Cletus, so here goes?
Warm Up: Mosey to top of Ivan lot. Circle up for 50 SSHs, series of arm circles (front, back, seal claps, overhead, chinooks). Gillette rolled in just a minute late, so we all did five burpees OYO. Thanks Gillette, I like burpees.

The Workout: Mosey to amphitheater and the ledge. Lined up for derkins in an Indian Run formation. That is, everybody plank up in derkin position, tight to one end. The phrase “tighten up” triggered the human jukebox–Arthur Fonzarelli (Fonzie) to sing “Tighten Up” by Archie Bell and the Drells–nice! The “Indian” does five merkins, calling them out. Then, runs to head of the line. Cycle through til each PAX had done three rounds. Additional round including step ups and dips. This took a while.

OK, let’s do the same formation, but with balls to the wall (BTW) and preacher’s chair. We went all the way around the back wall of the amphitheater twice. This took a while. But, on the second round of BTW, the wall shifted and we stopped that exercise.

Mosey to the playground. Time for a mini-Murph. Partner up for accountability. Partners do five pullups together, then do 15 merkins together. Next, partners for five pullups together, then do 20 squats together. We continued for as many rounds as possible until 6 minutes before end of workout.

Mosey to pickleball courts with radar guns for Mary

Mary: Popcorn Mary
Announcements: F3 picnic; Expect to see Dr. Ryan next Friday (6/24/22), a Spartan racer that Cupid, Gillette, and I head-locked. Woody rolled by and said, “Never not head-locking”!
Prayer: Stubs and family, 3-Alarm full recovery

Purple Cobra 06/14/22

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3 for EC and 9 Pax for the main event of inventing it as we go Purple Cobra

Midget4Life, Gilette, Corncob, Sand Crab, Dahmer, Bondo, Moose, Kickstand and Breach on the Q

Warm Up: 22 reps counts of SSH, Windmills, Imperial Walkers/Hillbillies and Good Mornings

The Workout: a Little mosey around the back of the center for 3 rounds of alternating Balls to the Wall and Peoples chair, while the other 1/2 of the pax did some plank holds, LBC’s, 6in leg holds, absolutions and some merkins.

This was followed by a bear crawl Indian run and then some movement to the other side of the parking lot for 4 corners of fun. Midget made us partner up and learn a few things about our partner as well as ran, bear crawled and crab-walked around the square. We stopped at each corner for 15 counts of Merkins, Squats, LBC’s and Starjumps.

Another mosey to the front of Globo gym for some real Indian runs back to start

Mary: 22 counts of hello dolly followed by 2 mins of stretching to close out the workout

Announcements: (Midge4Life) Get to know your fellow pax, he may just need to have someone ask if he is doing ok. Its important that we know each other as people not just as the guys that work out together.

(Breach) there are some mentor opportunities with the Travis Manion Foundation coming up. Details will follow on Slack for anyone that is interested.

CLosed in Prayer: