Tag Archive for: LED

3 Year Mixed Bag

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Drove in to see Pablo doing a solo EC run before the workout, nicely done!

FNGs: Nope

3 Years ago on this day, Tonka picked me up and treated me to a workout Q’d by none other than Midget at Disney.  It sucked.  I did every rep of the first set and was quite proud of myself, until I realized we were 10 minutes in to a 45 minute workout and I was quite done.  Sometime in the next 15 minutes as we were doing repeats on the stairs, Midget tapped me on the shoulder and told me to just wait at the top for everyone.  I think he was afraid I was going to fall out and hurt myself going up/down the stairs.  I also think he was right to be afraid of that.

It’s been a great 3 years.  One of my fond memories was training for my first HSHM.  That year, we did hill repeats & track workouts on alternating Wednesdays (“Speed Racer” was the AO) led by Pilgrim, Bernie, and Wrangler.  As a little homage, I brought out one of those workouts for this morning.

The Workout:

There was a lot going on this morning.  The Fritter Goobers + POTS went on a Ruck.  Not sure how far they went.  At some point they stopped for refreshments.  I’ll let them tell that story.

Double D was hoping for just miles, so Mookie mapped out a nice 4-5 mile route for him and he took off solo.

Forceps missed his alarm, but made it for COT & 2ndF 🙂

The rest of us did hill repeats on Stinson.  Starting at the bottom of the hill stop sign:

  • Run hard to Ivan parking lot; recover back to stop sign
  • Run hard to Cletus parking lot; recover back to stop sign
  • Run hard to Grigsby stop sign; recover back
  • Hard to Grigsby; recover
  • Hard to Cletus; recover
  • Hard to Ivan; recover

If you did the whole thing, it was right at 6 miles.

Mary: Pfft
Announcements:

Awesome COT after the run.  One of the best I’ve ever been at.   Too often it’s just “name / age / f3 name; quick announcement; let’s go”.  This morning we actually talked a bit about what we’re doing and why.  I really appreciated the time.
T-Claps (Recognition):  Oboe was a man on a mission this morning.  Awesome job beating down those hills.
Prayer: Running the hills made me think of a Pax I haven’t seen in a long time who used to be out there for these workouts — Princess Cut.  I know life hit him pretty hard for a while.  I wasn’t close enough with him to be there to help, but I know I miss him out in the gloom.  It made me appreciate what we’re doing with the Shield Lock even more.

Thanks for a great 3 years men, looking forward to the next 3.

Throwback Day One – Baby Come Back

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Day 1 of our Throwback week. I had the honor of leading 25 PAX from Holly Springs and the Quay in bringing back and taking care of Baby.

FNGs: None
Warm Up: SSH, Fazio Arm Circles, Windmills
The Workout: Our goal was to not drop Baby (the football) throughout the workout. If she is dropped, a 3 Burpee discipline

  1. Combo exercises included: step-ups and irkins, wide merkins and plank jacks, rinse, repeat
  2. Quarterback / receiver drills while other PAX were in line doing planks, squats, high knees
  3. Two Rock Shakur: Colt 45s and Tricep Extensions
  4. Split in to two groups. Bear Crawl around circle drive holding Baby from the inside and passing to the next PAX to reach the outside circle
  5. Mosey to playground: Split in to 4 groups for pull up, swing planks, and a game of Hot Potato
  6. Two Rock Shakur repeat

Mary: Around the Horn starting with those who have been in F3 the longest down to two years…and a few Respects
Announcements: Throwback week. Hope to see everyone at the next workout at Kenny’s Grave. Shield Lock starts Jan 1.
T-Claps (Recognition): Those PAX that have stuck with F3 for multiple years!
Prayer: H1N1 sports hernia, Quiver’s wife uncle with cancer

2nd F at Starbucks!

 

Virgin Q Fram

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FNGs:none
Warm Up: tagged up with Dauber for warm ups and Mary.

Side straddle hop

Hill billies

Imperial March

Toy soldier

Daisy pickers

hops – forward/backward/side to side

Quad stretch

Hamstring stretch

The Workout:

Carry bags to parking lot)

Exercises: 5 sets

Walk with Down Blocks and spin(wrestling move)

Every line one hand third line double with spin.

Sprint back to partner

Partner hold bags OYO exercise on their way. Bags don’t touch the ground.

Set 2 exercises: (sets TBD)

Sand bag exercises (reps 6-12)

> tricep press

> upright rows

> squats

> calf raises

(Repeat)

> one arm curls

> lawnmowers (palm back/palm in)

> sand bag swings

> grip and hold (grab sand 2nd time)

(Repeat)

> shoulder press

> one arm shoulder press

> 2 arm straight raises

> straight arm holds (bottom/side)

(Repeat)

Mary: box cutters, Freddie Mercury’s, down dog pigeon pose.
Announcements:
T-Claps (Recognition):
Prayer:pax injuries, fedex friends surgery,  Sargent  pepper,

Cletus gets a UTI (╬ ಠ益ಠ)

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It’s been a spell since Yogurt EH’d me for this Q.  I want to thank him for bringing me this opportunity.  I’m again very humbled by the turnout today.  Whether it was for me specifically or Cletus was just the place you wanted to spend your Friday in the gloom – I thank you.  So close to Christmas with all of the things I know we collectively have going on, it is awesome to share the morning with you guys.  I feel humbled to have been the Q this morning and to witness it.  I hope you got your money’s worth.  The year isnt over yet!!!  SYITG <3 UTI

EC: Nemo, Mookie, 187, Pikachu, Redenbacher, LED, Maybelline

YHC hit the olde snooze button this morning and barely made EC.  In fact, I was late.  I chalked up nearly 2 miles in the time allowed and barely got to see any of the HIM that actually made it out there on time.  Good work PAX!

FNGs: No Sir

Warm Up:

  • Mozy from the flag to the lot formerly known as the Ivan lot
  • SSH ~25 IC
  • Hillbillies 14 IC
  • Imperial Walkers (In Honor of Star Wars) 14 IC
  • Daisy Pickers – 14 IC
  • Fozio Arm Circles – 14 Forward 14 Back, IC

The Workout:

Thing 1

  • Groups of 5ish PAX line up in Indian Run formation.  Move to Bear Crawl position.  Indian Bear Crawl to mid lot and Jailbreak.  5 burpees.  Assume formation again and return to other side in exact same way.
  • Repeato 1x

Thing 2

  • Mozy to Amphitheater.
  • Dips, Erkins, Derkins – 20 each
  • Split PAX in 2, half on the wall for People’s Chair, half complete 20 Box Jumps and switch
  • Half on the wall for Balls2Wall, half complete 20 step-ups (10 each foot) and switch
  • Dips, Erkins, Derkins – 15 each
  • Split PAX in 2, half on the wall for People’s Chair, half complete 20 Box Jumps and switch
  • Half on the wall for Balls2Wall, half complete 20 step-ups (10 each foot) and switch
  • Dips, Erkins, Derkins – 10 each
  • Split PAX in 2, half on the wall for People’s Chair, half complete 20 Box Jumps and switch
  • Half on the wall for Balls2Wall, half complete 20 step-ups (10 each foot) and switch

Thing 3

  • Mozy to hand rail near baseball fields
  • Split PAX in 2, half on the hand rail for pull-ups, half complete Prisoner Squats to 20 and Switch
  • Split PAX in 2, half on the hand rail for pull-ups, half complete Prisoner Squats to 10 and Switch
  • Return to the flag

Mary:

  • Dying Cockroach 14 IC
  • Box Cutters 14 IC
  • Homer to Marge – 14 IC
  • Pickle Pounders – ~10? IC – Time caught us

Announcements:

  • 24hr Run Supporting Healing Transitions this weekend – Sat 3pm to Sun 3pm
  • AGS needs a Q – Mookie is suggesting that instead of AGS, make the 24hr run your target
  • Good things coming from 3rd F
  • Call out from DoubleD to take 3rd F seriously – it has an impact on your life and its ok to miss 1st F to make 3rd F a bigger part of your life.
  • Get up with Pikachu about the Emergency contact registry (esp Site Qs so you know how to access it quickly)
  • Be on the lookout for some emergency response training.  Good session in 2019 with the Holly Springs FD

T-Claps (Recognition):

  • The PAX that kept compressions going for Sgt Pepper.  They saved his life an made sure the EMS team had a patient when they arrived.  Way to be!

Prayer:

  • SlideRule and family – new baby TBN (to be named)
  • Sharapova and family – new baby
  • Sgt Pepper and family – suffered a heart attack during a workout
  • Safe travels to all this weekend if you are heading out – be safe

Great 2nd F at Harvest Moon today guys!

Monday mutiny

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FNGs:none
Warm Up:SSH, imperial walkers, SSH, hillbillies, SSH, mountain climbers, leg stretch he’s, arm stretches, fazio arm circles
The Workout:Fedex led 4 pax while 4 stayed at red October. 10- hot potato IC, 10-around the body IC, 10-Figure 8 IC, 10 Swings, 10-triceps IC, 20 -presses, 10- standing be rows and 10- bent over rows. 10- tricep rows. 10-go let squats, 10- each side suitcase deadlifts, 10- each leg single leg deadlifts, 10-squat curls IC. 10-sit-up press, 10- merkin/squat /curl combos, 10 American hammers, 10 side bends.  Rinse and repeat
Mary: derkins, irkins , LSF, LBCs, homer to marge, pickle pounders
Announcements: shield lock, throw back week next week. Possum trot closed Christmas unless a volunteer to q. Oak wood 24 donations and auction
T-Claps (Recognition):
Prayer: injured pax, Fumunga, unspoken.

R22 spotting at Mutiny

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10 HIMs posted at Honeycutt this morning  – 4 HIMs showed up to Mutiny; 6 for Red October. 

YHC led the PAX in the warm up, Dauber ran COT.

FNGs: None, but some dude named R22 showed up in the Gloom again  – great to see you brother.

 Warm Up: Jog down around circle and back, 20 x 3 ct SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Emperial Walkers, 10 Hillbillies, 10 Emperial Squaters, 10 Hillbilly Squaters, 10 Fozie Arm Circles, 10 ct Pigeon Pose

The Workout

Mosey to the picnic area: 1 set of 10’s Merkins, Derkins, Erkins, Dips

Rock Pile. Rotate around rocks between sets.

  • 2 sets of 20’s – Curls for the girls
  • 2 sets of 20’s  – Overhead Overhead Tri-press
  • 2 sets of 10 x 3 ct – Ground Pounders
  • 2 sets of 10 x 3 ct  – Bus Drivers
  • 2 sets of 10 x 3 ct – Rutrows
  • 4 sets of 10 x 3 ct – Standard Bench Press
  • 1 set each of 10 x 3 ct Windshield Wipers, 6 inches, Box Cutters, and Low Slow Flutter

PAX pair up:

2 sets of alternate weighted plank hold while other runs 30 yards

2 sets of weighted crab hold while other runs 30 yards

2 sets of 10 x 3 ct Step Ups and Star Jumps in rapid succession

1 set of 10’s Merkins, Derkins, Erkins, Dips

Mosey back to COT to meet up with the rest of the PAX. 

PAX did 10 Merkins, 10 3 ct Mountain Climbers and 10 3 ct Plank Jacks till Dauber’s group finished up

Dauber led the group in 20 LBCs and  10 American Hammers

Announcements:  Christmas Party this coming weekend (Sign up online)

T-Claps :  For all the HIMs that posted EC this morning and for those who participated in Frosty CSAUP this weekend.

Prayer:  HIMs that are dealing with injuries, all those who experience depression and sadness during the holiday.  Encouragement to reach out to someone you haven’t heard from in a while.

Dauber took us out.

There was a plan. Was.

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YHC had mentally put together a workout.  It required multiple teams of 3 and my biggest stumbling point when mentally preparing the night before was trying to figure out how to address a 2 man team or an extra PAX.  This seemed totally doable as Possum Trot regularly has 10-15 dudes show up.  5.  We had 5 this morning.  Don’t get me wrong, I was absolutely grateful for the 4 HIM that showed up this morning and wouldn’t trade them for the world, but it threw a wrench in what was already a thinly put together plan.  Oh well, time to practice was we preach and modify as needed.

FNGs: Nope
Warm Up:

Good mornings x10 IC

SSH x20 IC

Moroccan Night Clubs x10 IC

Squated overhead claps x10 IC

Squated seal claps x10 IC

The Workout:

So the original plan was to do a 3-man team Dora with a PAX on either side of the parking lot and the 3rd partner bear crawling and/or crab walking with a rock in between the other two and having it be a bit of a relay.  This did not happen.

What did happen:

We moseyed to the rock pile to get a rock and then headed over to the top of the road leading down to the ball fields.  Two groups of 2 PAX grouped up at for a standard Dora (100 merkins, 200 LBC, 300 squats), with YHC being solo.  While one partner started on the exercises the other was bear crawling and pushing their down to the not-so-portable Port-A-R4TJ.  Once said commode was reached they would flip over, put rock on “rocks” and crab walk back up to their partner.  Cycle through this until both groups completed their full set.

Along with the original plan calling for 3-man teams YHC also planned to increase the number of reps of each exercise to accommodate for the larger group.  Again, with smaller numbers we finished sooner than expected so I had to think on the fly.  Or, as was the case today, steal from Forceps.  PAX circled up with their rocks, rotation one rock to the left after each exercise, doing two rounds of:

10x curls for the girls

10x tricep extension (or, if you’re Breach, tris for the guys)

10x rut rows

10x bus drivers

10x chest press

10x dead lift

Afterwards we returned the rocks and headed to the wall on the tennis courts for BTTW -> People’s chair -> BTTW -> People’s chair.  The PAX took turns counting to 10 in as many languages (both real and made up) as they could.  Breach tried to get creative and do an IC 10 count doing mountain climbers but YHC and his weigh vest wanted nothing to do with that and cut him off at 5.

Mary:

Circle up for:

15x American Hammers

10x Australian Snow Angles

15x Low slow flutter

10x Freddie Mercury

Announcements:

Frosty CSAUP on Saturday

Christmas party next weekend

Q sheet looks bare (at least for PT) .  Being with a group that has Q’d often I encouraged them to get other PAX to spread their wings and sign up to Q and fill in the sheet.  It’s getting in to the cold months were numbers dwindle so having folks come out and VQ will always draw a bigger crowd.

Prayer:

Wallaby and his family.  Pablo is trying to set up time to go over and help put up their Christmas lights.  Check the #3rdF channel in Slack or reach out to him directly for details.  There is also a meal train set up for the family.  https://www.signupgenius.com/go/4090c44aaab23a7f58-hanlon

The time around the holidays can be hard for some folks.  We often times think of it as a joyous time, as it should be, but others struggle to get through these times for any number of reasons.  Reach out to your fellow PAX that you haven’t seen in a while, or a friend or a neighbor, and check in with them and see how they’re doing.  You never know what someone is going through.

 

010000

Ultimate Hard Mode

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FNGs: None today
Warm Up:

SSH x20 IC

Windmill x10 IC

Frankenstein’s x10 IC
The Workout:

Ultimate frisbee F3 style! When the disc hits the ground do an exercise from a rotating list. For today the list was 10x merkins, 10x squats, 5x burpees. A big up in the number of reps vs what is the norm – that’s why it was hard mode!

When a team scores they call an exercise that everyone does.

Mary:

We played until 42 minutes or so – after a game point call we moseyed back to the parking lot for some Mary.

Low slow flutter x20 IC

LBC x20 IC
Announcements:

CSAUP, Christmas Party, Oakwood 24.
T-Claps (Recognition):

16-bit for playing with breathtaker. He’s committed to the 5 pack and I’m sure this wasn’t easy with the extra 20 lbs.
Prayer:

Finkle’s daughter is in post op recovery. Duwan at Banana Seat’s church needs lifting up. Continue to pray for Wallaby and his family – a meal train is in the works by Pablo. Fumunga’s hot water heater is busted. Beater’s son is having some behavioral issues.

Thankful

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FNGs:none
Warm Up:Good mornings, arm stretches, fazio arm circles, ssh
The Workout:

T – The Wolverine 10 count

H- Howling monkeys atom the circle and 10 count at end

A- Aiken legs 20 jump squats, 20 lunges IC, 15 smurf jacks

N- no surrender 20 IC

K- king of hearts suicides. 3 sets

S- Stirkins stepuos and irkin

G- 20 Groiners

I- indian run to tennis court with last man doing 3 merkins

V- vacuum cleaners with 3 sermons at two locations

I- iron Hulk 1:4 ratio to 7

N- never cross dolly

G – growing pains

G- good day

Mary:none
Announcements: convergence tomorrow at 6:00am tiger blood, csaup dec 7th, Christmas party Dec 14th.  Leadership changes starting Jan 1st
T-Claps (Recognition): to the pax who came out and brought canned goods for Mamas House of Thrift.  Picture to follow but we’ll over 300 items.
Prayer:Quivers family, Hardy and sickness, Wallaby

On the fly

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FNGs: None
Warm Up:SSH, Good Mornings,Daisy Pickers, Windmills, mountain climbers, Moroccan nightclubs
The Workout:Half burpee curb hops. Some where around 15. Grabbed some rocks and did a variation of 7’s utilizing the wonder bra and merkin/groiner exercises.  15 count IC tricep curls, curls for the girls, deadlifts, and rutrows.  Back to curb to do half burpee wave from 1 to 4, holding plank when resting. Repeat rock exercises above. Jog to concession stand and did 7’s of donkey kicks on wall and plank to arm extension onto wall IC.

Mary:met with red October for some stretching, homer to marge and pickle pounders. Did rounds of circle on what we are thankful for.
Announcements:Christmas party, convergence Thursday, canned goods brought to possum trot will be delivered to Mamas house Thrift shop. 12 bucks gets around 25 cans.
T-Claps (Recognition):for all the pax not running last week but supporting those who ran.
Prayer: quiver daughter and family.