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FNGs: Nope
Warm Up:
Bounce, sir fazio arm circles, overhead arm circles, spinal rotations, bow draw, daisy pickers

The Workout:
We did the tabata workout below while a 90’s mix with plenty of commercials kept us going.
3 rounds of 4 exercises 45 sec on /15 sec rest

Round 1
KB Hinge
Halo
KB Swings
Back lunge press

Round 2
Single leg deadlift
Thrusters
Renegade row
Side lunge press

Round 3
KB Windmill
Pistol Squat
Snatch burpees
KB Windshield wipers

Mary:
American hammers, pickle pounders

Announcements:
Thanksgiving boxes

T-Claps (Recognition):
PAX for pushing through all the Spotify ads.

Prayer:
Healthy kids and PAX, Harasti family

As promised a never done before F3 workout Indoors! Basketball full Court!!

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Warm Up: Moseyed to indoor Basketball gym.

Stood on Baseline for the Pledge of All Allegiance

Workout: We had exactly 20 so we divided up into 4 groups and played 2 separate games of full court 5 on 5. We rotated after halfway. I don’t think our ball skills were very sharp in the beginning. Most of the PAX got better as time progressed except for Guatemalan. He pretty much stood in the same place every time and asked for the ball.

I know sometimes we do a lot of the same things every week. Thought this would be fun to mix it up a bit. Those that shined like @pumps because he has skills and @Fram the rest made up for it in fouls and large bodies pushing and shoving. Thank God we did not call fouls today. I would have fouled out before the second game…BTW I am pretty sure my Team won both games @bobby bouche @deadbolt @mookie @maddog. Next time we play @banannaseat will be on a 3-man team due to his speed!

 

Mary: No Time

T Claps: Bosshog and the new addition to the Family! Congratulations

Prayers: Thanks for the prayer support for my Mom. Our Country, Injured PAX, 3rd cousin who took a dive OTW back. Hope he is okay!

Announcements: CSAUP 6-10 Saturday

Flexibility at Red October

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FNGs:none
Warm Up: Led Mutiny and RO PAX with good morning, SSH, seal claps, overhead claps, and windmills.  Midget unsuccessfully tried head-locking two guys going for a walk around the path.  “A” for effort brother.
The Workout:  My pre-blast informed PAX it was going to be a “kettlebell” workout.  Cancun listened.  I had brought an extra bell hoping one of the two PAX I called out would come.  Gump took my spare kettlebell. No matter, the show must go on.  Smalls and Money Pit were ready to roll but with TRX straps.  Plan was to do a pyramid workout with three  rotating exercises with reps of 5, 10, 15, 10, 5 moving on to the next three exercises with same number of reps.  That lasted for almost one go-around.  I learned as a young Lt. “flexibility is the key to air power” and just rolled with it.  PAX swapped between bells and straps.  YHC even added a jump rope.  Lots of swings, figure 8, lawn mowers, squats, thrusters, overhead press, curls, midget love handles, step ups, etc.  Some exercises from our six too including low slow flutter, straight arm curls, WW II, …. Reps varied between 10-25, mostly 15X
Mary: Joined Sprinkler and Mutiny PAX at tennis courts for low slow flutter, burpees for POTS, good mornings…
Announcements:  CSAUP, Hollyfest support needed….see socials
T-Claps (Recognition):  10 yr anniversary of F3 – miracle Rojas naming; welcome back Kotter – Pumps
Prayer:  injured PAX; Those struggling with COVID; Sprinkler took us out -great story about young man in your church.  UNSPOKEN

Honored to lead; great seeing all the RESPECT out there this morning.  – Dauber

2 Years Stronger

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8 PAX posted to help me celebrate my 2 year F3 anniversary! This workout had elements and moves from some of my favorite Ivan workouts and the Q’s that led them!

FNG’s: none
Warm Up: Good Mornings, Sir Fazio’s, Imperial Walkers, Hillbillies, Daisy Pickers.
The Workout: First Thang I ever did with F3…Fire Hose Carry Indian Run! We got around the parking lot twice. CHIPs was on the Q that day at my first post. The Cletus crew then caught up with us and joined in for some Turkish get-ups x 20 inspired by none other than Pikachu! They stayed with us as we moseyed over to the fence for dirkins x7 on each rung going up, then back down for a total of 42, again did this with CHIPs at my first workout and thought “these guys are crazy!” Cletus left us and we went back to the kettlebells for 2 of Dawgpound’s favorite moves…50 swings, 50 snatches OYO.

Next, each PAX took turns doing a Kettlebell Bear Crawl…something Skidmark likes to Q…down to the large atlas ball, produced kindly by Dahmer, did 5 merkins then carried it back. The PAX that did this routine was timer while the rest of us performed exercises at the circle OYO/AMRAP. The exercises were: Bell Merkins, Lawnmowers, Plank Rows, Halos, Suitcase Squats, Standard Merkins, Wonderbras, and Plank Hold on the bell. This series (or part of it) was included in an absolute thrashing awhile back issued by Pumpkin Spice.

The group took a mosey over to the band shelter for a Skidmark teeth busting special. We did People’s Chair up and down the line while passing the bell. Then, we did the high risk-low reward teeth busting BTTW while passing the bell. Some groans from the PAX on this one. All survived.

Mary: Back over for 15 Midget Love Handles per side, and Pigeon Stretches.
Announcements: CSAUP’s here and in CARPEX coming up. Skidmark doing a long-ass run to prep for NYC on October 25th. Company welcome!
T-Claps (Recognition): Katniss…though he wasn’t here for most of it…bringing me into this fine brotherhood 2 years ago!
Prayer: YHC and some decisions, Snap and other PAX we haven’t seen in awhile. Thanks guys for showing up, making me stronger, and being there.

Abyss needs step lights

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FNGs: None

PAX:  U.T.I, M4Life, Fanny Pack, Sprinkler, MadDog 2020, Money Pit, Dahmer, Breach, Florence/FloJoe, Poopeater
Warm Up:  Lap around the outside of the turf field, then Good Morning, Frankenstein, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout:  So many of our workouts are total body, head-to-toe, as they should be.  But sometimes I miss the specific body part burnout beat downs.  Last week’s Downtown Train was a good fix for me, with an 80/20 upper body/legs ratio, with some cardio sprinkled in between, the chest and arms were feeling it.  I almost went that route again today but decided to revisit the ass-kicking I experienced with LED’s IronPax Week 1 challenge, specifically the murder bunnies that had me walking funny for a couple days afterward.  I didn’t need to bring the whole routine, just wanted to have another taste.

To soften the blow we started with 11’s at the Abyss.  I need to work on my lighting technique because, as an afterthought, put my headlamp on the steps to light the way but it seemed to mostly just blind us on the way up.  Perhaps a more indirect lighting approach would be better – direct the beam into the bushes and run by ambient light.  Anyway, merkins up top, squats at the bottom.  Vanilla, I know.  Whatever.  But I once again mismanaged time, realized we were going over and called an audible after round 7 or 8.  Headed to the bush to hand out coupons, then over to the turf with them.

PAX lined up on one sideline, I paced off about 25 yards and we murder-bunnied that distance, then 25 merkins.  Reverse MB back to the start, then 10 blockee thrusters.  I planned on doing two rounds of this but with time running short, we did a quick recover mosey to the opposite sideline and back, then returned our coupons.
Mary: The usual, unimaginative, but effective with short time – LBC 20 count IC, Low Slow Flutters, then to get my upper body fix in, 10 slow-mo merkins (4 count down, 4 count up =1).
Announcements:  Holly Fest F3 booth/tent sign up site is live.
T-Claps (Recognition):  Breach for his insane 30K mountain run
Prayer:  Trickle, death of mother in law; Sprinkler, dealing with aging mother and the complications with that; Midget, loss of a neighbor.

A Case of the Dropsies

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It was the case of “dropsies” for most of the morning for 17 PAX playing Ultimate Mutiny @ Ting.

FNGs:
Warm Up: The warm up was quick n dirty to get out on the field and play
The Workout: 9 on 8 with 1 PAX leaving early to even it up
Mary: The game is Mary
Announcements: HollyFest

Mutiny in South Wake

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AO: Mutiny
Workout Date: 08/16/21

Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
Warm Up exercises

Main Event:
1) Dora 1-2-3 (100 Merkins, 200 LBCs, 300 Squats)
2) 10-15-10 pyramid in the shelter: Left-Right Step Ups, Irkins, Dips, Little Gyno Crunches, Derkins
3) Partner up and grab rocks for partner rock work across the soccer field. One Partner performs AMRAP (As Many Reps As Possible) rock exercise while the other partner runs across the soccer field and back. Flapjack. Switch exercise once second partner returns. Repeato until Mary time. Various exercises were called: curls overhead press, etc.

https://www.strava.com/activities/5801453955

Mary:
Various abdominal exercises.

COT:
12 PAX (6 for Mutiny, 6 for Red October)
Announcements and Prayers

Naked Moleskin:
This was my ninety-fourth #F3Q21 #2021Challenge Q (ninety-eighth overall). Next Q is Wednesday at Possum Trot.
-Pigpen

QIC: Pigpen
PAX: Mutiny: FRAM, Fonzie, Sparky, Breach, Sprinkler, Pigpen
Red October: POTS, Frisco, Smalls, Money Pit, Gump, FedEx
Workout Date: 08/16/21

Red Trail of Tears (8/31/21)

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YHC had a very late ask in the evening if I wanted the Q spot as it was open…Sure I said why not. I’d been kicking around a plan in my head for Prison Yard for the past month to shake it up a bit.  So 12 PAX gave it a “try”.

FNGs: None but we had a new guy for some EC…will continue to EH him.
Warm Up: Disclaimer on not really having a plan…but only kind of a plan. Mosey on the red trail to the twin peaks. 7 min jog. SSH 20 I/C
The Workout: 5 modes of conveyance up the first hill past the pond. At the top 2 squats with stack’ems (finished with 10 reps) each time to the top.   Mosey to the bottom do LBC until six is in. Rinse and repeat 5x.  Jog-up, Backwards jog, Bear crawl, Crab Walk (See Facebook post on whether is was ruled as cruel and unusual punishment) and Jailbreak.
Mary: 4 rounds.  Heel taps, half dead cockroach then with each leg up, butterfly, Freddie Mercury.
Announcements: Iron Pax Challenge, 9/11 hero’s run
T-Claps (Recognition):
Prayer: American’s in Afghanistan, Country, Leaders

Flavored Popcorn

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5 PAX for a Q-less Possum Trot but we all pulled it together for a flavored popcorn workout. Great work men! #FreedToLead

FNGs: none
Warm Up: Windmills, Hillbillies, Good Mornings….
The Workout: Headed to the Tennis Court for a suicide-style all court workout.

  1. Gump called Merkins, Bear Crawls, Squats x2
  2. Abacus called Mountain Climbers, Lunges, and Plank Jacks x2
  3. Rollback called Heel Taps, Side Crawls, and _____ x2
  4. Money Pit called LBCs, Crab Walks, and Squat Jacks x2
  5. Moseyed for 3 rounds of rocks

Mary: Around the Horn
Prayer: Abacus 5 month old to actually have a sleep schedule (been there), Santana work issues.

TRX to the MAX

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4 PAX doing some high intensity TRX. Great work HIM!

FNGs: none
Warm Up: Mutiny and Red October warmup
The Workout: Switch from rinse and repeat TRX upper and lower body to wide Merkins, dips, Irkins, step ups.