Posts

‘Twas the Week Before Christmas

FNGs: Zero

Warm Up: Side Straddle Hop, Good Mornings, Windmills, Daisy Pickers, Frankensteins, Hillbillies, Imperial Walkers, Sir Fazio Arm Circles

Bondo with the good call for a count off before we Moseyed to the Parking Deck! Thanks Bondo!

The Workout:

PAX planked whenever the poem was being read and they were not performing another exercise.

Twas the week before Christmas, when all through downtown

Not a sad clown was stirring, only the PAX.

The burpees  (10 oyo) were finished in the parking lot with care

In hopes that St. Nicholas soon would be here

The PAX were planking all cold on the ground

While visions of 20 monkey humpers danced all around

And Cancun with his stinky gloves, and Abe in his cap

Had just settled down with the PAX to do 20 plank jacks.

When out on the grass, there rose such a clatter

The PAX sprang from their plank to see what was the matter.

Away to the other side (across the parking deck – touch the wall and return) we flew like a flash

Sprinting vigorously, we completed the dash.

The concrete at the feet of the of winded PAX

Gave the luster of 20 in cadence smurf jacks

When, what to our wondering eyes should appear,

But Stickers and 8 tiny exercises so near.

A little old Q, so lively and quick,

I knew in a moment, this must be a trick.

More rapid than eagles his courses they came,

And he whistled and shouted and called them by name.

Now Little Baby Crunches (ICx10), now Mountain Climbers (ICx10), now Squats (ICx10), now 10 OYO Burpees

On Merkins (ICx10), on Side Straddle Hops (ICx10), on Lunges (ICx10), on Side Lunges (10 each leg)

To the end of the parking deck, to the base of the wall

Now dash away, dash away, dash away all! (sprint back to other end – touch wall and return)

So up to the other end the PAX they flew

With a sleigh full of toys and Stickers, too.

And then, in a twinkling, I heard on the ground

The sound of feet as more mountain climbers (ICx10) came ‘round.

As we drew in our hand, and did 10 Merkins

Down the slide Stickers came with a bound

He was dressed all in red, from his head to his foot,

His clothes were all tarnished, in sweat and dirt.

A bundle of toys, he had brought on his back

He looked like a peddler just opening his pack.

His eyes, how they twinkled, his dimples how merry.

His cheeks were like roses, his nose like a cherry.

His droll little mouth was drawn up like a bow

And the beard of his chin was gone, oh no!

The stump of a pipe he held tight in his teeth

And the smoke it encircled his head like a wreath

He had a broad face and a little round belly

That shook when he laughed like a bowlful of jelly.

He was lean and mean, a right jolly old creature

And everyone laughed when they saw him,

he had the weirdest of features.

A wink of his eye and a twist of his head

Soon let me know, we had nothing to Dredd.

He spoke not a word, but went straight to work.

Laying out presents, then he turned with a jerk.

And laying a finger on his nose,

Giving a nod, up the slide he rose.

He sprang to his sleigh, to his team gave a whistle,

And away they all flew like the down of a thistle

But I heard him exclaim, as he drove out of sight

DO 20 OYO Burpees YOU’LL BE ALRIGHT!

Mosey to Ampitheater to open a present!

But wait, what’s this?! Santa left us a present?? 

We opened the present and found a Tea Party Set: 10-20-30-40  (Perform 10 Dirkins, 20 Irkins, 30 Dips, 40 Step Ups)

We wrapped with the Little Merkin Boy at the end. (PAX Plank, while we Play Bing Crosby’s Little Drummer Boy and every time we get parump-a-pum-pum – do a merkin)

Mary: Homer to Marge, Box Cutters, Heel Taps, Supermans, Low Slow Flutter, WWIIs followed by stretching to close us out

Announcements: Backblasts are a big part of F3, and a help to fellow PAX looking for ideas or to see if an AO is active. Downtown Train closed for Christmas next week. Banana Seat with Purple Cobra Q tomorrow. 3Alarm Christmas party tomorrow at 6pm at his house. Reach out to PAX you haven’t seen in a while, check in and see how they’re doing.

T-Claps (Recognition): Pumpkin Spice wedding anniversary today! Welcome back to the gloom, Kosher! 

Prayer: Sick and injured PAX, Bondo’s brother Jimmy hospitalized battling COVID.

Football! YOU BET!

FNGs:  None

Warm-up:  Planted flag after rolling up facing 8 PAX ready to go!  Willy Mays Hayes, OH Claps, Seal Claps, Sir Fazios, Static Stretching with nice mumblechatter

Thang:  Mosey with football lateraling all the way, Ho-Ho-Ho! and picked up a medium rock.  Stubbs was funny and grabbed an XL.  Bastard.  (JK)  Circled up for the following exercises with rocks in cadence rotating one spot to the left:  Curls for the girls, Rutrows (when I came to the XL rock), bus drivers, ground pounders, squats, slap the rock, OH press…Singles with tricep extension.  On your six for six inches, nipplers and chest press.  Return rocks.

Mosey to various fields until we found a flat area on the pitch.  Ran routes for points.  Those PAX not throwing or catching conducted LBCs, Squats, Imperial Walkers, etc.  Competiion moved to 4 PAX playing football, QB, WR, Stationary defense doing SSH in front of QB and a Defender.  Rotated through all positions.  Lined up again for drop kicks/punts.  One PAX ran after the kicked ball while remaining PAX did exercises.  Moved into a 4 v 4 with GUMP being center/referee/cheerleader,  Lots of nice throws and catches.  Checked some PAX for stick -em.  Mosey back to parking lot for Mary.

Mary:  static stretches in a circle.  Some PAX got friendlier than others.  Something about a recent hike/tush play.  Lots of laughs for sure.  Each PAX shared a rose and a thorn.

Q forgot to do name-a-rama.  Blame his age.  YHC took us out.  Lots of Prayers for Family, Jobs, Surgeries

2nd F at Thanks a Latte.

Honored to lead. – Dauber

530 Alarm Clock

Leadership Lessons

YHC wanted to help build the leadership principles of initiative, contingency management, and succession planning with todays convergence crew at Crazy Ivan and Cletus. To that end, Q decided it was best to stay asleep until exactly 5:30am and then see what happened.  

FNGs: None

Warm Up: Something probably, I was brushing my teeth

The Workout: YHC had promised some upper and lower body work in the pre blast, where PAX could choose their own adventure. Drawing from that direction, @pikachu took a crew for lower body work while @bestinshow took a crew to work on upper body with kettle bells. Plan that was formed involved a switch of activities for the two groups about halfway through.

As the groups split, the Q finally arrived and fired up the Xmas music. A playlist with some truly horrific takes on xmas classics. 

Upper Body Thang:

3 rounds, of 9, 12 and 15 reps each

  • Goblet Squat
  • Cleans
  • KB Hopover Burpees
  • Single Arm Rows
  • Single Arm Snatches
  • Jump Lunges

Lower Body Thang:

Ascending progressing where you would work forward through a seriesof exercises, then reverse back to the start, then add another exercise the next round. Took place on the small tennis court

  • 20 Merkins, Bear Crawl across short side, 20 LBC IC, Crawl Bear
  • 20 Merkins, Bear Crawl across short side, 20 LBC IC, Crab Walk along long side, 20 big boi situps, reverse crab walk, 20 LBC IC, Crawl Bear
  • 20 Merkins, Bear Crawl across short side, 20 LBC IC, Crab Walk along long side, 20 big boi situps, Lunge Walk along short side, 20 merkins, reverse lunge walk along short side, 20 big boi situps, reverse crab walk, 20 LBC IC, Crawl Bear
  • 20 Merkins to close

Mary: Stretching

Announcements: Some xmas light run with an the HS run club, meeting at an unknown date and time, and traveling an indeterminate distance

T-Claps (Recognition): @bestinshow and @pikachu for stepping up to lead and cover for Qs failures. Greatly appreciated.

Prayer: 

  • (Praise) @abe’s father back home, simplifying care and anxiety for his Mom
  • @YesHeCan having heart surgery today
  • @brexit with a 4th round interview today to hopefully secure a job that allows him to stay local
  • @bestinshow for working through a slow season in business, prayers for additional work or finding a wad of dough somewhere
  • @bleeder upcoming surgery (Dec 15)

2nd F – Café Tacoma:

  • @abe and @BnB provided some excellent hot brew as well as penalty free cups
  • Great 2nd F in the parking lot
  • @u.t.i. and @gilette joined following their run, @u.t.i. of course arrived shirtless and sweaty
double down

Double Down at TBD

FNGs: None

Warm Up: Halloween monster imitation, clapping, flower picking

The Workout: Q brought a trunk full of toys and passed them out to everyone following the warm up. PAX spread out in a circle on the tennis court and were given assorted exercise to perform with their torture devices.

Format was as follows:

45 sec to AMRAP the given exercise, count your reps

45 sec of ‘active recovery’ exercise

Unlimited time to double your round one reps (hence ‘double down’)

Squat hold until all PAX are finished

Primary exercises included: merkins, lat pulls, tricep extensions, thrusters, med ball slams, curls for the girls, weighted punching, chest flys, halos, and squats

Active recovery included: mtn climbers, WWI, Freddy Mercury, Australian snow angels, dying cockroach, plank, side plank, bear crawl, heel taps, and something else.

PAX rotated stations after the completion of each round

Announcements: Xmas party, Even-The-Odds

Prayer: @abe’s parents – dad dealing with cancer + a stroke, mom providing care

@brexit has a job interview today

leading our families well during a season that can lead to selfishness and ‘the wants’