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A Fire Hose, 2 Snot Rockets, and an Anniversary

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What a great year! The great men of F3 have pushed me everyday to be a better version of myself. A year ago, like many fellas out there, I was dead in my tracks and had no sense of acceleration anywhere in my life. Then, Katniss made one choice to EH me into a workout and I made one choice to go. Never underestimate the power of 1 choice, 1 invitation, or 1 time of “showing up” and the influence it may have on another’s life.  40 lbs. lighter, ran a relay (BRR) in the middle of nowhere, stronger, faster, smarter, connected…and…I hate running much less! All things that a year ago seemed out of reach and the workouts we do seemed crazy. I literally “hung up my gloves” 5-6 years ago, lost my wolfpack and accountability, was beat down and injured, and without a physical pursuit. So I took the path of least resistance and settled for mediocrity. F3 has helped me take all of it back! Plus, I wear expensive running shoes now. Thanks men! The workout below incorporates many of the blurry elements of the first workout I posted at 1 year ago.

EC: YHC, Dahmer, Nemo, Katniss, Cupid, Shamwow!

FNGs:none
Warm Up: SSH x 30, 12 IC counts of Good Mornings, Imperial Walkers, Hillbillies, Seal Claps, Overhead Claps, and Daisy Pickers.
The Workout: Group split in two. Group 1 does Indian run around the Underworld garage with fire hose wrap. Indian runner carries hose to front of line, pax exchanges until last man gets it. All pax in group carry the hose twice.  Other group performed series of BTTW, People’s Chair, and alternating single leg deadlifts.  Groups switched and repeated.  We all the Cusacked our kettlebell to the far end wall.  Pax did 20 Goblet Squat, 20 Merkins, and an all pax 20 count of People’s Chair.  This…was…challenging! YHC dispatched himself very quickly following this as group was held in suspense before see it was only YHC’s snot rocket fire 1! Back to work.  20 Goblet Squats, 20 merkins, 10 each single leg deadlifts, and an each pax 20 count of BTTW.  Many grunts and choice words during this time! Group recovered for YHC to fire snot rocket #2 away from the group to a few cheers.

Group moved over to the low wall for a series of Irkins, Dips, and Dirkins. Counts were 15 and then 10.  Back to the kettlebells for a series of OYO exercises for 20 counts. Exercises were: Swings, Figure 8, and Halos.  Pax were instructed to do bell merkins until the whole group was finished. Repeato except lower rep count to 15.

Next, 2 rounds of pax performing about a 20 yard bear crawl, doing 7 lawn mowers each side with kettlebell, lunge walk back, then hold BTTW until the six was in.  Cusack the bells back for Mary.
Mary: 10 counts of Midget Cookie Pouches, LSF with bell, and Pickle Pounders.  Also did plank hold with 25 IC Mountain Climbers.
Announcements: Work at HS Food Cupboard tomorrow. Check 3rd F Slack. Tetanus will bring us the next Ted Talk at end of October. Details and teasers will be on 3rd F Slack as well.
T-Claps (Recognition): All the pax who’ve pushed me and posted with me at workouts. Especially, my 3rd Watch ShieldLock brothers, my 12 man BRR Boxcars team, Deadbolt for Q ing the workout that got me hooked, and Katniss, for that EH that has highly impacted my life.
Prayer: Bondo’ granddaughter Piper is home! Prayers for F3 Grandstrand and a lost brother and police officer.  Katniss took us out.  Honor to lead. Here’s to the next year of getting faster, stronger, and probably crazier!

No music, Tabata ended early, When does Dawgpound come home?

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FNGs: None

EC: Emeril, Dahmer

Warm Up: Short jog, SSH, Imperial Walker, Fazio Arm Circles, Spinal Rotations

The Workout:

5 Drills
40 Seconds On/20 Seconds off – circuit

Counter Squat (halfway through rotate hands)
Level 1) Normal squat with curl
Level 2) Squat and then push bar out (bar is sideways not up and down)

Deadlift to Row (halfway through rotate hands) Chest proud
Level 1) Bend over and do row hands at each end of bar. Row and then stand up
Level 2) Bend over and do row ball hand in middle. Row and then stand up
Level 3) Back ankle up (Staggered stance) Ball is on side where ankle is up

Paddle Swing:
Level 1) Paddle by side with back lunge
Level 2) Lunge back paddle up in air

Ballistic Curl
Level 1) Normal curl mace horizontal
Level 2) Tilt bar down
Level 3) Rotate bar straight up and hold before moving into level 2 finish

Sumo Squat Counter Balance(halfway through rotate hands):
Level 1) Normal Sumo Squat
2) Sumo Squat push bar out front

Mary: Stretching

Announcements: Still need PAX for Saturday 10/10 at Food Bank.  May rain and if it does we will reschedule.

T-Claps (Recognition): Dawgpound because he runs Captain Caveman with music and knows how to properly set up the Tabata so it doesn’t end after 7 minutes.

Prayer: Hightower the police office killed in the line of duty in Myrtle

7 PAX Get a Variety of Stations at Downtown Train

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Empty spot on the Q sheet for Downtown Train had YHC looking at an opportunity to break the Monday morning fartsack. This past month I really haven’t hit F3 mornings until Thursday. Might be the weather or maybe enjoying the weekends too much. Now with Vasoline firmly in place as site Q at AGS (doing a phenominal job btw), its taking a bit longer to get warmed up heading into the week…so here we are Monday morning at DTT and ready to rip the band aid off.

Arrived to a parking lot of several tax payer vehicles and one truck belonging to Nemo. He got the memo about EC and peeled off a few miles before the main event. Planted the flag and screeching around the corner comes Abe. Alright that’s 3. Yogurt sent YHC a message earlier in the morning on the way in saying he wouldn’t make it, but there was another HC coming from Coal Ash (still no sign of him). Deadbolt got the memo for this morning and he pulled in along with a very rare Kid Cracker appearance at this AO. Pumpkin Spice and then coming in hot on two wheels was Snap. 7 total on the morning- a good showing for a Monday. No POTS…not sure where he was this morning. And I guess Chaps decided that the gym was gonna inspire him more than Downtown Train. Would of had double digits otherwise.

Truth be told, YHC had no idea until the huddle (socially distanced huddle) what we were going to do, but I preblasted that the Q would be organized and challenging on the lungs. Sometimes those off script Q’s can be effective, especially when you have a great group of HIM like we had this morning. True to that promise we kept it moving with periodic episodes of pain and a 9 min Mary session DawgPound would be proud of. 5:30 hit and we were off with the following warm up.

Warm Up: Led PAX from the lot to the upper parking deck. Lots of cars parked up there. Wasn’t expecting that and with all these cars, it caused YHC to change his first thought on the run up there that we’d have to change up the first part of the Main Event and only do the warm ups for now.

Good Mornings IC X10, Fazios 10F\10B, Seal Claps X10, Overhead Claps X10, Imperial Walkers X10, Hillbillies X10, Squats X10 IC. Lead PAX from the upper deck back to the flag and just beyond to the 40 yard strip of street between the lot and the church.

The Workout: PAX performed a series of 7’s with merkins at the bottom, star jumps at the top with the 40 yrd sprints in between. Once those were finished up we moseyed to the church lot for some Build-A-Bears, with PAX performing SSH’s while they waited their turn to start their parking space. Lead PAX performed SSH’s as they finished and waiting for the six to finish. From the church lot, we mosey’d to the traffic circle in front of the library. PAX performed lunge walks all the way around the complete circle to get the legs primed.

At that time, Nemo asked YHC, “Hey Mookie-Why are we getting our legs primed?” Rhetorical question. From the lunge walks, we mosey’d to the rock pile. A bit darker out at this hour than what we see during the summer, but all PAX were able to pull a rock of their liking without snake bite or injury. Cusack’d the rocks to the back library lot.

PAX performed a series of 20 Curls and did a Suicide rinse to the midway point of the lot and back and then the back of the lot and back. PAX continued this format with 20 Tricep extensions and 20 Rock Presses each with suicides in between.

Cusack’d the rocks to the top of the traffic circle above Library Hill. Partner Up. Partner 1 held plank, while partner 2 ran down Library Hill to the West Elm intersection before coming back up. Switch out\Repeat.

Cusack’d the rocks back to the pile. Formed 1 line with an Indian run back to the flag for Mary

Mary: 9 Minute Mary because us old guys need the stretching. Start out with Clockwork Merkins (only the odd hours), Shoulder Taps X20, Nipplers X20, LBC X20, Dying Cockroaches X20, American Hammers x15, Downward Dog, Right over Left\Left over Right, 10 more Good Mornings to end it.
Announcements: Look for 3rd F opportunities- Dumbo needs volunteers for Food Cupboard
T-Claps (Recognition): Nemo on the EC. All PAX posting on a Monday to start their week off right.
Prayer: Health and healing for those impacted by illness. YHC took us out.

I said MLarge

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FNGs: Macho Nacho (Frenchie’s friend) and Floss (Logan – Dovetail’s son)

11 HIMs posted to GP on a beautiful day.  YHC brought the music box & a basketball. 

Warm Up:

20x3ct SSH, 10 Good Mornings, 10 Daisy Pickers, 10 Hillbilly’s,

The Workout

Mosey to the Rock Pile for Circle of Rock: (Rotate rocks between exercises).  YHC said to grab MLarge rocks but we had some serious boulders in the mix

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

4 sets of 10x3ct Standard Press, 10x3ct  Windshield wipers, 10x3ct Box Cutters, 2 sets of 10x3ct Rock Spanks (with and without consent),

Mosey to the Basketball Court

Heavy Hoops:

Each PAX rotated between taking shots and exercises: shoot from 3 designated free throw areas. 2 attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2Ct OYO Burpee penalty.

Rest of PAX perform exercises till 1 shot is made from each of the 3 location.

SSH, Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, Squats, American Hammers, Squats, Shoulder Tap Planks.   OYO Burpees based on your personal penalty.

Mosey to the Wall of Pain

55ct People’s Chair (5 ct down the line), 10x3ct Aussie Ass Smackers, 30ct People’s Chair (Al Gore style), 30ct Ascending Testicles, 10x3ct Peoples Chair (Moroccan Night Club style),  30ct BTW

Mosey back for COT for some stretching.

30 ct Pigeon Pose, Calf stretches, 10×3 ct Willy Maze Hays, 10×3 ct Boat Canoes, 20 ct Cobras

Announcements: Donate to Give2Give: F3 Nation fundraiser for planting new groups across the country.

Prayer Requests:  Prayers for Dovetail and his family as they look for a new home in Arizona.  Prayers for our country, our country’s leadership especially for Trump and his family who are managing through COVID.

Sweaty Balls

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In FNGs: none
Warm Up: SSH, good morning, sir fozzy, R over L, five Burpee’s
The Workout: Taking turns caring the atlas ball (75 pounds) to and from. All others repeated rotating exercise with the kettle bell. Lawnmower, tricep extension, curls for the girls, clean and press, ground pounders, wonder bras
Mary: some core work
Announcements: Upcoming Ted talk. Encouraging others to volunteer to do a Ted talk.
Prayer:  all spoken and unspoken

I came for a Workout not just Running

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EC: Emeril, Full house, Shamwow, Dahmer, Fanny Pack
FNGs: Chubbs – First job was at a driving range Chubbs is from Happy Gilmore

Warm Up:
51 Side Straddle hops to honor our favorite salty Carpex Pax Lucky Charms

The Workout:

6 Rounds of 5 Exercises. Do one exercise every minute on the minute (EMOM)

Lucky:
Ice Skaters 30 Reps
Swings 30 Reps
Push Press 8 Each Arm
Burpees 20
Horned Squats 30 reps
Normals:
Ice Skaters 20 Reps
Swings 20 Reps
Push Press 5 Each Arm
Burpees 10
Horned Squats 20 reps

Finisher:

6 Rounds EMOM
5 Push Press Each Arm
20 Swings

Mary:

4 Minutes of Onnit’s Six-minute abs (2 Rounds)
10 Seconds Plank
10 Seconds Knees to Elbows
10 Seconds Mountain Climbers
20 Seconds Hug your knees situp
20 Seconds Freddie Mercury
20 Seconds Polish Twist
20 Seconds Bowl

Announcements:

Mulch Sign up and do it
T-Claps (Recognition):

Cobra Kai: Those that came to learn how to Strike First, Strike Hard, No Mercy
Prayer:

Man who lost his life in carjacking

BRR Caveman

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FNGs: Nope.
Warm Up:

Quick lap around the lower parking date
Circle up for the following
Side Straddle Hop
Side lunges
Bat Wing with Randies
Forward Fazio Arm Circles
Backword Fazio Arm Circles
Seal Claps
Overhead Claps
Randies

The Workout:

A pyramid that took to long

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
20 Ballistic Curls

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
20 Ballistic Curls

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20 Ballistic Curls

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20/20 Uppercuts
20 Ballistic Curls

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20/20 Uppercuts
5/5 360
20 Ballistic Curls

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20/20 Uppercuts
5/5 360
20 Tricep Extension

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20/20 Uppercuts
20 Tricep Extension

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20 Tricep Extension

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
20 Tricep Extension

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
20 Tricep Extension

Mary:
Ran out of time

Announcements:
BRR
Mulch sign up. Please finish it this week

T-Claps (Recognition):
Prayer:
All BRR participants

Heavy Hoops

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FNGs: None

5 HIMs posted to GP this morning at 7AM.   YHC brought the music box once again. Disc Golf Tournament kept us from the original plan to integrate disc toss into workout but luckily I had a a backup plan to integrate some hoops. 

Warm Up:

10 Good Mornings, 10 Daisy Pickers,  10 Emperial Walkers, 10 Hillbilly’s, 10x3ct SSH, 20 Fozzie Arm Circles, 4×10 ct arms stretches, 10×3 ct Willy Maze Hays

The Workout

Circle of Rock: (Rotate rocks between exercises).

2 set of 10 x 3 ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Trunk Twists,  Rutrows, and Ground Pounders.

4 sets of 10x3ct Rock Press, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 30ct 6 inches, 10 Rockie’s

Mosey to the Basketball Court for some Hoops where we learned none of us can shoot:

Each PAX rotated between taking shots and exercises: shoot from 3 designated free throw areas. 3 attempts at each location followed by 2 attempts for layups. Miss all 5 shots and add 1 Burpee penalty.

Rest of PAX perform exercises till 1 shot is made from each location.

Standard Plank Hold, LBCs, Plank Jacks, Lunges, High Knees, Star Jumps, Squats, Mountain Climbers, Squat Hold,

OYO Burpees based on your personal penalty

Mosey to the Baseball Bleachers

  • 10 Merkins, 10 Derkins, 10 Erkins, 20 Dips
  • 10×3 ct Step Ups, 10 WWIIs,
  • 10 Bleacher Merkins

Mosey back for Mary to stretch it out: Pigeon Pose, Calf Stretch, 10×3 ct Windmills, 4×10 ct arms stretches, 10×3 ct Michael Phelps.

Announcements: Sign up for mulch work starting up again next weekend.

Prayer Requests:  Prayers for Wes, DOA’s Father-In-Law going through another round of Chemo this week. Prayers for Shredder work & family stress.  Forceps: Prayers for divorce being finalized in the coming weeks and for his son Jon’s estate to be closed.

“Reasonable Q”

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FNGs: None

4 HIMs posted to GP this morning at 7AM;  1 HIM posted at 7:32.  Mubble chatter was fantastic.  YHC brought the music box.

WarmUp:

10 Good Mornings, 10 Daisy Pickers,  10 Emperial Walkers, 10 Hillbilly’s, 10×3 ct Windmills,  20 SSH, 20 Fozzie Arm Circles, 4×10 ct arms stretches, 10×3 ct Willy Maze Hays

The Workout

Circle of Rock: (Rotate rocks between exercises).

4 set of 10 x 3 ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Trunk Twists,  Rutrows, and Ground Pounders.

Mosey to the parking lot.

4 sets of 20 Rock Press,

1 set of each: 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 30ct 6 inches and 10x3ct Scissor Kicks

PAX pair up for 4 sets of Rock Planks and Crab Rock Planks while other PAX alternates between Frankensteins and Lunge Walks

Mosey to the Wall of Pain

  • 50 ct Prisoner Wall Sits, 10 Mountain Climbers, 10×3 ct American Hammers
  • 50 ct Bernie Wall Sits, 10 Plank Jacks, 20×3 ct LBC’s,
  • 50 ct Trump Wall Sits, 10 Star Jumps, 10 Homer to Marge, 10 each single leg H2M

Mosey back for Mary to stretch it out: Pigeon Pose, Calf Stretch, Hamstring stretch and Butterflies

Announcements:  Soft J 5K being hosted at AGS on Sunday; sign up for mulch work

Prayer Requests:  Prayers for Shredder work & family stress.  Praise for Forceps’ -AC fixed, car fixed, Volvo sold; Prayers for divorce being finalized in the coming weeks and for his son Jon’s estate to be closed. Praise for Pumpkin’s 19 yr old friend Sidiq for accepting Christ and prayers for Sidiq career path.

Upper body burnout

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Warm Up: SSH, good morning, sir Fazio arms, Daisy pickers

The Workout: One minute of work, 10 second rest, five rounds of five exercises

-Rows, Tricep extensions, squats, curls for the girls, Clean and press

Mary: 15 minutes of core work with the bell

Announcements: Sign up for mulching

Prayer: Snap is opening a new practice. Prayers for a smooth opening and much success.

Pumpkin spice has helped two young men get signed up for a early law-enforcement Academy. Prayers they stay focused and motivated