Tag Archive for: HazMat

What is the mission of F3?

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FNGs: None

Tunes provided by Spotify “Classic Rock Workout” channel.

Warm Up: The bounce, Imperial Walkers, Hillbillies, Good Mornings, WMH and a few burpees since no one, NO ONE! could recite the F3 Mission or correctly identify the 5 Core Principles.

The Workout: Each PAX grabbed a coupon of their choice (2x10lb KB, 2x15lb dumbbells, 15# plate, 25# plate, 25# plate and 35# plate.  Circled up at the picnic area.

Circuit #1: 10 sets in cadence rotating to the right each exercise: Curls, Triceps, Shoulder Press, Rows, Wonder Bra and Ground Pounder.

Circuit #2: One PAX jump rope 100 count while others did variety of exercises (plank hold, shoulder tap, hillbillies). Worked around the circle until each PAX had time on the jump rope.

Circuit #3: Repeated Circuit #1 in reverse order.

Circuit #4: 10 count squats followed by squat pulses followed by another 10 count squats

Mosey to basketball court

Circuit #5: Played 2 rounds of knock out.  PAX eliminated did 10 merkins, 10 WWII and 10 squats before returning or until a winner.  @Stubs won both rounds.  @Gump came in a respectable second both rounds.

Mary: Mosey from the basketball court back to the flag

Announcements: 2nd F at Thanks A Latte

T-Claps (Recognition): @Stubs hit the 6 month marker.  Ask him about it.

Prayer: @Stubs continue to stay strong.  Thank you @Socrates for closing us in prayer.

Tea Time 1/9/23

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FNGs: None

Warm Up: The basics

The Workout: The MURPH.  One mile run, 100 pull ups, 200 Merkins, 300 squats.  One mile run.

Candyland Trial #1 at Ground Pounder

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FNGs: Wicket (birthname Jai)

Warm Up: Windmill’s, Willy Mays Hays, Sir Fozio Arm Circles forward and reverse, Hill Billy’s, Side Straddle Hops

The Workout: Rock work.  2 rotations.  Curls for the Girls, Wonder Bras, Rut Rows, Overhead Tricep Press, Ground Pounders, Rock Squats. Candyland Trial #1: 4 teams.  Spin the wheel and perform the workout associated with that color.  Red: 15 Merkins, Green 10 Monkey Humpers in cadece, Blue: 5 Burpees, Yellow: 10 Mountain Climbers in cadence.

Mary: Round the horn.  Pick your favorite core exercise.  7 Exercises total.

T-Claps (Recognition): Welcome FNG Wicket!

Prayer: Special prayers for Taylor Phelps F3 Knoxville, TN.

Kick-basketball at GP

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FNGs: None

Warm Up: 10x3ct: Good Mornings, SSH, Don Quixotes, Imperial Walkers, Sir Fozzy Arm Circles, Arm stretches

The Workout:

Mosey to the Rocks

Start off with getting the heart rate going with quick feet across lower parking lot.

2 sets of 10x3ct: Curls, Overhead Press, Rut Rows, Bus Drivers, Wonder Bras, and Ground Pounders (rotate b/w rocks)

2 sets of 10x3ct Rock Presses and Skull Crushers,

1 Set of 10x3ct: Windshield Wipers, Box Cutters,  Rock Spanks, Mountain Climbers

Mosey to the Basketball court to shoot a kickball into the goal from 3 points with PAX do various exercises. (Lunges, SSH, Hillbillies, Squats,  American Hammers, etc)

Mary: Willy Mays Haze, Hamstring stretches.

Announcements: volunteer opportunity at Bass lake next Saturday

Prayer: Prayers for Socrates’ wife dealing with illness.

Crisp morning at Ground Pounder

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FNGs: None

Warm Up: Sir Fozio Arm Circles forward and backward, Overhead claps, Daisy pickers, Willy Mays Hayes, Side Straddle Hops

The Workout: Large rock…… Curls for the girls, Wonder bras, Rut rows, Overhead tricep press, Ground Pounder.  Repeated after 1st six set.  On your six…… Chest Press, Skull crushers, Low slow flutters, Homer to Marge, Box cutters, Protractors.  Small rocks…… Individual arm curls, Shoulder presses, Lateral extensions.  Sets of 20 then 15.  Over to the small wall…… Merkins, Step ups, Dirkins, Sqats, Irkins, Step Ups, Merkins, Squats, Merkins.

Mary: PAX choice…… Freddie Mercury’s, Pickle pounders, Bananas, Dying cockroaches, Heel taps.

Announcements: Holiday Party.  Ultimate Frisbee reminder.

Prayer:  Prayers for Socrates’ brother and everyone travelling over the holidays.

Show up and Q

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FNGs:None
Warm Up: Gump
The Workout:TRX rounds led by Gump with rounds of people’s chair, balls to the wall, squats and stuff led by HazMat and Kubota.
Mary: Around the circle a few times.
Announcements: CSAUP Saturday

Saving Old Glory – RESPECT WEEK

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Great to see HazMat and Dusty return to Tea Time! I planted the flag at 6:55 pm and we caught up while stretching OYO. Then, we took off for our 1-mile run. The two 1-mile runs on a Murph are great because you can talk without interrupting your fellow PAX’s counts. So, we talked on this run before jumping into the exercises.

Upon our return to the playground, I immediately noticed something was wrong. My F3 shovel flag, which stands very tall, was missing! Oh my! HazMat found the shovel on the ground over there. Dusty found the connecter piece (rod holder) elsewhere. Now where’s the flag???

Then, right there in the middle of the turf, I spied two adorable little girls, probably about 4 years old. One was pulling the other around like a water skier. But wait, that’s not a rope, and those aren’t water skis… THAT’S MY FLAG! 

I intercepted them and they returned it. I explained that Old Glory must be treated with respect and must never touch the ground. Dusty, HazMat, and I chuckled for the next hour.

And of course, we knocked out the MURPH exercises: 100 pullups, 200 Merkins, 300 squats. And of course, another mile run. 

Temperature was perfect at about 49 degrees. 

Prayer requests: Dusty doctor visit to discuss hip options; HazMat’s dad seeking diagnosis for dizziness.

RESPECT Lesson: Plant your shovel flag at every F3 workout that you Q. And more importantly, treat the American flag with RESPECT! 

A perfect day for a Ground Pounder

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FNGs: None. Warm Up: Good Mornings, Windmills, Willie Mays Hays, Sir Fazio Arm Circles forward & reverse, Side Straddle Hops.  The Workout: Medium-Big rocks rotated after each exercise.  Curls for the Girls, Rut Rows, Overhead Tricep Press, Wonder Bras, Ground Pounders, Rock Squats.  Repeated all exercises.  Six work: Chest presses, Skull crushers, WWII’s, American Hammers.  Chest superset without rocks (dirkins, merkins, irkins, merkins).  Frisbee Golf Putting competition.  If you miss you do Starjumps, Side Straddle Hops, Lunges, Squat Jumps, Monkey Humpers, Star Jumps.  Mary: Each Pax picked their own exercise.  

Groun Pounder Split Q

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FNGs: None 

5 HIMs posted to GP on a cool dry morning for boulders and balls.  YHC brought the music box and basketballs. Mumble chatter did not disappoint (ie discussion around fantasy job was entertaining). 

Warm Up:  Hazmat lead 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers,  Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.

2 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders.

2 sets of 10x3ct Skull Crushers and Presses

1 set each of 10x3ct Box Cutters, Low Slow Flutter, WW2s,

Forceps took over rest of workout

Hit the wall: 1 set of Preachers Chairs and BTW (10 ct down the line)

Mosey to B-Ball court for Heavy Balls

20 minutes of Knockout. PAX line up and try to knock the HIM in front of them out by getting the ball in the basket before they do.  If knocked out, 20 ct exercise until there is a winner.

Exercises:  SSH, Mountain Climbers, LBCs, Imperial Walkers, Hill Billies

Prayer Requests:   Hazmat family member relationship challenges, Forceps son’s decision to stay or move in with his Mom,

Announcements: HSHM late Nov (may still be looking for pacers),

Ground Pounder 8/20/22

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You got to end with Star Jumps because everyone is a Star!

FNGs: Welcome new FNG Dogecoin!
Warm Up: Good mornings x10, Sir Fazio arm circles x10 forward, x10 backward, Willie Mays Hayes x10, Daisy pickers x10, Side Straddle Hops x 20
The Workout: Mosey to the big rock pile. Pick a medium-big rock of your choice. Rotate 2 rocks to the left after every set.
Curls for the girls, Rut Rows, Overhead Tricep press, Wonder bras, Ground Pounders
Repeat Rock sets and sets. Return your rocks.
Building wall: Balls to the wall: each PAX 10 count, People’s chair: each PAX 10 count. Balls to the wall again: each PAX 10 count, People’s chair with one leg elevated-alternate each PAX 10 count.
Short wall at playground: Irkins x 10 with cadence, Dirkins x 10 with cadence, Dips x 10 with cadence, Step ups x 7 per leg. Finish with Irkins x 10 count, Dirkins x 10 count, Dips x 10 count, Step ups x 7 per leg.
Mary: Plank hold each PAX 10 second count. Around the horn: Toe taps, low slow flutters, Merkins, standing raised crunches & final finish with DOA’s need for Star Jumps x5 OYO!
Announcements: Welcome FNG Dogecoin introduced to F3 & Ground Pounder by Sunshine!
T-Claps (Recognition):
Prayer: DOA’s daughter, Gump’s friends & thanks for Stubs’ new job!