FNGs: None
Warm Up:
Circle up in front of the amphitheater for some SSH, Daisy Pickers, Hill Billies, Fazio Arm Circles forward and backward.
The Workout:
Pyramid 1 to 10 to 1 of:
Box Jumps
Erkins
Dips
Crunches
Rolling side plank
Mary:
2 times around the circle for a 10 count each
Announcements:
See Slack/Facebook, 3rd F items
Prayer:
Forceps and family
COVID19 – To be calm and wise. To not act out of fear or panic but to trust in God.
FNGs: None
Warm Up: Planted flag after meeting LipSync in the parking lot. He has HC’d in his famous way on FB after my pre-blast targeted PAX who had fart sacked or was pondering doubling-down in the evening. He ran a mile before meeting us at the flag. Fanny Pack showed up and was ready to get to work after having a tough day at work. Mental note made to bring the heat. Rams strolled in with shoe laces that needed more tying after I told him we would be running around the soccer pitch. It was getting close to 7PM and no sign of Pikachu had HC’d. With 30 seconds to spare, Pikachu strolled in with two housemates, Jobs and Doogie. He convinced them to come out after telling them I had worked out earlier this morning and I was over 50 years old. Gorgeous night with temps in the high 50’s. Love wearing shorts in February. As the clock struck 1900, we were off in a nice mosey around the pitch to the amphitheater. Mumble chatter was great. The PAX were ready. 20 reps or in cadence were the trend identified by clever PAX after completing 20 SSH, 20 Daisy pickers and 20 Don Quixotes. More 20’s with seal claps, overhead claps and sir Fazio arm circles (F/B).
The Workout: Took advantage of the offerings at the amphitheater and conducted 20 ic BTTW, 20 People’s Chair, 20 merkins, 20 step ups (L/R), 20 hanging over the edge WWIIs, 20 monkey humpers. Added 20 shoulder taps and 20 squats. Took a rest on the mosey to the path and began an Indian run to the rock pile. PAX were asked to grab a rock they would be comfortable doing multiple reps. Some rocks were bigger than others. Gathered in the parking lot, each PAX found a parking space and got ready for the high tempo rock workout. First exercise – a PAX favorite, 10 curls for the ladies. Drop rock. Hit the parking space curb with 10 step ups in cadence. Back to the rock. 10 Overhead presses. Back to the curb. 10-step ups ic. Back to the rock for 10 rut-rows. Hmmm, back to the curb for step-ups. Back to the rock for bus drivers. Changed things up and had PAX execute 10 erkins from the curb. Back to the rocks for Ground Pounders. I was reminded they do not count if you don’t hit the ground. Set the rock aside and had PAX do build a bears with a merkin on each side of the curb. Called an audible and had PAX get on their six with rock on their chest. This is where I really challenged the PAX with continuous arm/chest movements with the rock. Lats would be tested. The following exercises were completed: 10 chest presses, 10 bent arm or straight arm curls, rock above chest for 20 ic with feet 6 inches off ground. Rinse and repeat three times. FUN. On the last repeato, added a 45 degree for extra credit. On our feet and had PAX John Cusack to the far end of the parking lot. Set the rock down for 20 toe taps ic, followed by 20 Simbas. Arms were burning. Demonstrated the plank slap rock exercise and executed 20 of them. Had PAX push their rock a few spaces. Love the smell of rock on pavement. Executed 10 rock up and over on each side of shoulder. Added 20 goblet squats. Checked the watch and noticed we had less than 11 minutes left. Time flies when you are having fun. Our inner kids came out as we returned the rocks seeing who could get the most sparks. Tie between Pikachu and Dauber IMO. Line up on the path and mosey to the tennis courts for Mary.
Mary: Congratulated PAX for a giving 100% during the workout. While executing yoga moves, downward dog and pigeon, Dauber talked about the week and how we could be better men at home, at work, etc. Spent a lot of time on the right side to the chagrin of the PAX and switched it up to the other side. More stretching and more discussion/thoughts shared.
Announcements: See Slack and FB; lots of great things happening with 3rd F. See calendar. Sign up on Q sheet. Service at Hope for Forceps son.
T-Claps (Recognition): Huge kudos for Rams’ new look, he’s lost 70 pounds via intermittent fasting, better eating, and exercise! Also, great job Pikachu getting housemates out and supporting Jobs throughout the workout.
Prayer: Unspoken, Victims in Milwaukee, Forceps & Family. Dauber took us out. Honored leading you men in the gloom.
2nd F at Blackdog Bottle
Pax of 5 for the 1st Thunder of 2020….
deere, butt joint and dusty with just over 5miles EC with some nice hills.
Warm Up:
cotton pickers, imperials, hill billies, stretches….. Deere has put on so much weight the infamous curse of the shirt constantly riding up the belly occurring.
The Workout: 2020 meant a 20count for each called exercise.
pax member called something, everything from Diamonds the pull-ups… making use of the tables for dips, step-up’s etc. 4 rounds
to the rock pile, each pax calling a 20 count, three rounds.
shelter – 20 count balls, 20 count preachers chair, 20 count shoulder taps – rinse and repeat.
Mary: tennis courts, 20 box cutters, 20 homer to marge (10 right up, left up) – 20 American hammers.
Announcements: None really – discussion about the validity of Tea Time due to poor attendance, Dusty and Deere hatching a plan.
T-Claps (Recognition): None
Prayer: general
Pax of 3 battling humidity on Oct-2
Warm Up: SSH, cherry pickers, arm stretches, good mornings
The Workout:
Mosey along Stinson Avenue stopping at each light pole for Merkins, 1 at first pole increasing to 10 at the last pole.
Run back in the other direction, this time doing 1 – 10 squats at each pole.
Mosey to field on other side of soccer field for 3 rounds of 6 exercises with 10-15 pound weights, 12 reps sets:
– Bent over rows, lunges, shoulder press, crunches, standing rows, curls
Mosey to amphitheater for 3 rounds of 4 exercises: dips, one leg step-ups, diamond merkins, preacher chairs
Mary: 10 minutes of various core exercises: lbc’s, ankle taps, box cutters, WWII and others.
Announcements: None
Prayer: Recovery for Kubota’s friend who recently had a stroke, Guidance
Small group at Thunder tonight (Pax of 3). I think everyone is doing extra running training for upcoming races.
FNGs: None
Warm Up: SSH, Cotton Pickers, fazio arm circles, arm stretches
The Workout:
Mosey to rock pile for some strength exercises: 3 sets of 12 reps – curls, bent over rows, shoulder press, triceps press, squats and merkins
Mosey to pavilion, taking turns rolling dice to determine exercise: 12 reps for each one depending on roll:
Mosey to picnic shelter for a quick bathroom break and continued rolling the dice. This time working through each exercise letting the dice determine number of reps. It was nice of Rams to roll a 11 for double merkin burbies to end the workout.
Mary: LBC’s, WWII, box cutters, low slow flutters, plank hold
Announcements: Updates on health
Prayer: Noah’s ark’s wife and family, teachers and kids starting school
Late in the afternoon, this Q needed to get out of his home office, taking a break from reading, studying and testing with his new job. A quick message to John Deere confirmed I was good to go tonight to lead these HIM at Thunder. Planning immediately began with coupons and minimal running. John Deere teased the PAX on social media with a guest appearance Q tonight at Thunder. Love Deadpool btw.
EC: Peeping Tom
FNGs: None
Warm Up: Rams, Kubota and Dutch Oven found the shovel flag and saw my trunk open filled with assorted coupons. When asked if there was going to be running, Q replied “No, but we are going to be carrying a shitload.” Watch hit 1900 and Pax of 7 moseyed to the tennis courts. Peeping Tom had planted the seed of 12 after discussing the great Tom Brady and our love of The New England Patriots. The following exercises were completed in cadence with 12 reps: Fabio Arm Circles, F/B; daisy pickers; overhead claps; Imperial Walkers and 25 SSH. Some Michael Phelps thrown in for good measure.
The Workout: PAX were instructed to choose a coupon from Dauber’s car. Most senior PAX chose first. Respect your elders. One PAX had to grab a portable soft bag cooler full of cold G2 and water. Last PAX had to grab the shovel flag. The mission was to grab the gear and carry it to various parts of Womble. Coupons consisted of wrapped/coiled fire hoses, dumbbells. (PAX did not grab kettle bells or water stick). Mosey to shelter. Set gear down. Commenced with up an over picnic tables . Held Al Gore until all PAX finished stepping up and down tables. Grabbed wall for BTTW for 12 count, people’s chair 12 count, Rinse and repeat for 24 count. Found a picnic table for 12 reps of erkins, Derkins and dips. Grabbed a different coupon and mosey to amphitheater. Set coupons on stage and PAX began L and R step-ups, 12 reps each side. PAX grabbed coupon and set it down in front of them. Began toe taps on coupon for a 12 count cadence. Rinse and repeat after moving two spaces to the left. PAX had option of carrying coupon while executing the leg-ups 12R & 12L. Toe taps again on the ground. Dropped coupons and headed to the wall for Australian Mountain Climbers and People’s Chair 12 cadence count, proceeded to execute 12 merkins, 12 WWIIs and 12 LBCs. Lots of blasts coming from Q during these reps (something I ate?); Regardless, PAX showed no fear and pressed on through some added noise, giggles and grins. Rinse and Repeat. Mandatory hydration break. Mosey to the side entrance of the pitch with coupons in hand executing curls for the girls or John Cusack. Once we got to the opening, dropped coupons and performed 12 counts of plank jacks, 12 Midget/Smurf jumping jacks, and 12 Frankenstein’s. Storms rolled in clearing the kids off the pitch. Rinse and repeat, looked at time and began our trek back to the shelter, singing and airborne Jody in the rain. Mumble chatter about the time left. All good.
Mary: circled up for some yoga, merkins, low-slow flutter, box-cutters.
Announcements: Support the Derek Davis run on Thursday at the shoe tree lamppost and the run on Saturday, run it or volunteer if you are in town; F-3 Dad’s camp; buy your 9/11 shirt; discussed the importance of wearing ID, letting Q know any injuries, ailments, allergies etc. See Slack/FB
T-Claps (Recognition): Peeping Tom – wearing breath-taker 5 times this week with EC before he leaves for travel (work/vacation).
Prayer: Kids heading back to class/school, the Berger family – May the doctors find a better treatment for Michelle (shout out to all PAX who contributed miles/money) for their trip to Mayo Clinic; Unspoken. Dauber led us out.
Honor and a privilege I do not take lightly leading you men. -Dauber
PAX of 10 for a foot friendly ABSolutely Fabulous hot and sticky Tennis court only work out….
side note: I spotted three family take photos of their kids next to the shovel flag… made me smile
Warm Up: Asked Dutch Oven to step up and run the warm up… Good Mornings, Windmills, SSH.
The Workout:
Even Hours Clock Work Merkins
ABS Set 1, 2 rounds of: 15 x LBC, 15 x Superman, 15 cadence heel taps, 15 x Dying Cockroach, 8R/8L V Crunch, 15 cadence low slow flutter, 15 cadence Box cutter.
Odds Hour Clock Work Merkins
ABS Set 2, 2 rounds as above.
10L/10R Straight-Leg Fire Hydrant & 10L/10R Side Balance Leg Lifts (both these seriously target glutes)
ABS Set 3, another 2 rounds
Grab some fence, 10L/10R toe taps (the ultimate quad killer)…. 100 count off Preachers Chair
ABS Set 4, another 2 rounds followed by a further 10L/10R toe taps
Mary: Century 10 PAX Merkin Circle… each Pax called a 10 count Merkin of choice….
Announcements: BBR Ultra ALS Support, please check Skid Mark FB page, heads up on Christmas Party, Oakwood 24 supporting healing transitions, 911 Stair Climb
Prayer: lots of prays, John Deere work colleague fighting Cancer, Noah Arc’s Michelle, Other F3 member ‘M’ troubles, Dauber daughter tonsils, unspoken…..
PAX of 9 joined in on some Top Gun Beach Volleyball. There were digs, and spikes, and sets, and falls…and that was just Dauber. It was nice to have a workout without shoes too 🙂
FNGs: None
Warm Up: Stretches as we wanted to get right into the game.
The Workout: Beach VolleyBall. Whenever the ball hits the grass, a penalty exercise was called. The ball landed in the grass quite often prompting us to do Merkins, Monkey Humpers, Squats, LBCs, Burpees, and more. 3 games were played.
Mary: Our game went 15 min over so we went straight in to COT
Announcements: Deadbolt’s 5 Yr Workout, SUP Workout Aug 3
Prayer: Healing for John Deere’s leg, Dusty’s brother Ken (stroke), Noah’s Ark and wife,
Thanks for letting me lead and joining me in part of my 4Y4Q Week. Great 2nd conversation afterwards too.
Pax of eight battling a hot June evening. Temperature was in the 80’s, but it felt like 100 degrees out there tonight.
EC: Some running a few miles before workout.
FNGs: None
Warm Up: SSH, Daisy pickers, Good Morning, L+R overhead stretch
The Workout: 15 reps at 10 stations with a different exercise, using a 25 pound weight or rock to make it harder. Stations were separated by 10-20 yards to give time to recover between sets.
1. Merkins, 2. Diamond Merkins, 3. Up-right Rows, 4. Squats, 5. Lunges, 6. Triceps Press, 7. Curls, 8. LBC’s, 9. Ab Roller and 10. Shoulder Press.
Recovered on a lap around soccer fields, then repeated the 10 station circuit again.
Mosey to amphitheater for to sets of: 1. Dips, 2. balls to the wall 3. one leg get-ups 4. LBC’s
Mary: Merkins, WWII, Diamond Merkins, Box Cutters, Wide Merkins, Protractors
Prayer: Kabota’s upcoming drug trial, Peace and Gratitude
Pax for 9 for an intense under the shelter workout out in the open….
Warm Up:
20 cadence SSH
10 cadence daisy pickers
mosey to grass at bottom parking lot
The Workout: The Circuit Of Rain’
9 different Stations
3 total circuits were completed.
Reload truck with toys.
Mary:
Shoulders to the wall toe taps, 10L, 10R, 10L, 10R. American Hammer 25 cadence, Protractors 10 count cadence 15, 45, 90, 45, 15. 25 Diamond Merkins, 15 cadence box cutters… finishing with Boat Canoe, kudos to 187 and Pikachu for the very last 30second complete hold… your Q busy a gut 10seconds early.
Announcements: New AO Tuesday Morning 0530hrs, Falcon Park, down the Quay.
T-Claps (Recognition):
Prayer: for our brothers
2ndF – Curry and Beer movie night at John Deere’s
