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Thanks, Ollie…

/in /QIC:
PAX: , , , , , , , ,

FNGs: Nope

Warm Up: SSH x20 IC, Sir Fazio Arm Circles F/R x10 IC, Seal Claps x 1o IC, Overhead Claps x10 IC, Moroccan Night Clubs x10 IC, Samson Hold until YHC called time, Michael Phelps, Hillbillies x15 IC

Mosey to the rock pile

The Workout:

THANG 1:

YHC instructed PAX to grab a medim to large rock at the pile. We cusacked 2/3 of the way over, then went to regular and ran the rest until we stopped at the back of the library. 

PAX split up into pairs, one team of 3. We completed a DORA consisting of 100 uneven merkins 50/50, 200 goblet squats with rock, 300 LBC with rock. Partner 1 did exercises while Partner 2 ran around the rear parking lot of the library, switch, continue until done.

THANG 2:

Once done with DORA, we circled up for rock work consisting of curls for the girls x20 IC, Overhead Press x20 IC, Ruh Rohs x20 IC, Skullcrushers x20 IC, Wonderbras x20 IC. 

PAX cusacked rocks back to the pile.

THANG 3:

We completed people’s chair x10 each PAX, chillcut plank hold x10 each PAX.

Back to the flag for Mary.

Mary: Popcorn Mary consisting of low slow flutter, freddie mercury, dying cockroach, heel taps, WW2, pickle pounders, homer to marge, side planks, Peter Parkers.

Announcements: None

T-Claps (Recognition): All PAX for pushing through and starting their Monday off right.

Prayer: Pumpkin Spice M looking for internship/part time work – progress here; Stickers M’s grandmother, turning 101, but having to switch care facilities while they do renovations to old one; YHC’s friend who got hurt lifting heavy in O2 fitness this weekend, had to leave in an ambulance, ab and groin pulls/tears.

YHC took us out.

Mushy Ground, Dark Stairs, Hard Blocks, Good Dog!

/in /QIC:
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YHC on back to back Comeback Q’s took to the famous grounds of Disney with 8 other good dudes and a precious pup (Poopeater 2.0). Figured I’d try something different over on the half pipe…I’d say 75% effective, the gound was very muddy, mushy, and soft. We’ll keep working on it.

EC: The one and only Nemo!

FNGs: Welcome Komatsu! (works for Caterpillar and we already got John Deere and Kubota))

Warm Up: Good Mornings, Sir Fazio’s, Moroccan Night Club, Imperial Walkers, Hillbillies, Frankenstein.

The Workout: Short mosy over to the half pipe hills for a sideways up and down merkin side crawl (crawl sideways, with each movement ends in a merkin). Again, ground mushy…mixed results.

Blocks: 25 Tricep Press, 25 Curls for the Girls. We started making out way to the Abyss, blocks in hand. We traveled about 50 meters of each (Cusack, Murder Bunny Hops, Grave Digger Walks, Regular). We needed 2 rounds of this to get to the Abyss.

Abyss: 1 trip up and down. At the top, 50 Chest Presses. 2 Trips up and down. At the top, 25 triceps/25 Curls for the Girls. 3 trips up and down. At the top, 25 Rut Rows, 25 LBD’s (Little Baby Dips), 25 Shoulder Press.

Travel Back: We once again traveled back to the beginning with various intervals of Cusack, Murder Bunny Hops, Grave Digger Walks, and Regular.

Mary: 10 Nice Good Mornings!

Announcements: Reach out to guys who struggle. YHC shared at COT that it can make a fellow PAX’s day when someone reaches out. It certainly has impacted me tremendously as I’ve been slow to return from a long IR. There are guys who deal with mental health stuff and find themselves in ruts, let’s help each other out of those ruts. You can do more than you think. Great time to bring this up with an FNG today! We are more than a workout. We are a fellowship and friendship…and we also embrace the suck and push each other!

T-Claps (Recognition): Welcome Komatsu…you made it through your first F3 workout!

Prayer: YHC continued progress. Pumpkin Spice M looking for part-time work as she finishes Graduate School. Bobby Boucher’s M got a new job starting…good stuff! SoftServe took us out.

Star Wars is Not Superman

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YHC was stoked to be back in the Q circle again. I’ve been battling several injuries, sicknesses, and setbacks for the last 2, but honestly 6 months. My COT message today was simple: Don’t take your health, but especially this fellowship of men for granted, it’s a great blessing that is greatly missed when you are not in it. #morethanaworkout

EC: Fanny Pack, Bleeder, Bobby Boucher, Nemo, Brexit, Batboy

FNGs: Nopes.

Warm Up: Good Mornings, Squatted Sir Fazio’s/Seal Claps/Overhead Claps, Frankensteins, Windmills, Cadence Squats.

The Workout: YHC promised mostly core and legs today with Indian Runs and so it was. Indian run double BOMBS hit first. Indian runs with stops along the way. The stops were: 5/5/5/5 Brokeback Merkins, 10/10/10/10 Outlaws/Overhead Claps, 15/15/15/15 Merkins/Marge Hold (Bridge), 20/10/20/10 Big Boy Sit Ups/Box Cutters, 50/50 Squats/Superman Hold…this is where Cancun got slightly confused on his 80’s adventure music…it’s Superman, not Star Wars!

Once BOMBS were built, a variation on BLIMPS was up next. The group ran small hill repeats with an exercise between. Each time we added 1 to the hill repeats between exercises. Exercises between were: 10 Bobby Hurley, 20 Lunges, 30 Imperial Walkers, 40 (total count Mary as dictated by PAX), 50 count Plank Hold, with a run back for about 4 mins. of Stretching.

Mary: Plenty of it during!

Announcements:

T-Claps (Recognition): Stubs, hitting the 6 month mark in his journey of recovery.

Prayer: Stubs and continued recovery, Ginzu with a pinched nerve is down for a bit, PAX who are in ruts…reach out. YHC, still banged up and recovering…but hopeful the comeback is beginning. We make each other stronger…don’t forget it!

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☠︎ Chrome Dumpster Beatdown ☣︎

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PAX: , , , , ,

Temp was good for a solid beat down! I showed up 2 mins early but only because it’s my Q 🤣 and I knew Breach would give me shit if I was late for my own Q. Respectfully so 🤘. U.T.I. was right on time but had to put his shoes on when he got to Disney so naturally when he joined the warm up circle we all did 5 burpees to honor his lateness. During transition from the wall to the next exercise we stopped and did some LBC’s per usual conversation struck up and some U.T.I. miss heard an old military slang term from Breach as “Chrome Dumpster” 😆. We all had a good laugh and it was the word of the day at 2nd F @ Duncan Donuts.

FNGs: N/A

Warm Up:

  • SSH | Good mornings | Sir Fazio’s – circles front and back, over head claps & seal claps | Mtn. Climbers (x15)

The Workout:

  • took it to the stairs for some 10 x 10’s exercise at the bottom and another at the top (3 rounds)
  • Grabbed :coupon:’s and took it to the soccer field for some interval circuits = front squat :coupon: | frog jump + crawl backs | shoulder press :coupon: | high knees (4) to squat jump (x5) (3 rounds)
  • Wall sits, Erkins, Derkins & Dips (x10)

Mary:

  • homer to marge | pickle pounders | popcorn mary after that

Announcements: Working on getting a list and map of all the A.E.D.’s in the area.

Prayer: Bondo’s Son | Best in Shows Mother in Law | U.T.I.’s Mother in Law

Simple but Effective at TBD

/in /QIC:
PAX: , , ,

FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Windmills, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout:
Thing 1
5 rounds of: SSH, Merkins, Ruh Rohs, WWIIs, Goblet Squats (20 each). Sprint to the end of the parking lot, mosey back.
Thing 2
2 rounds of: 20 count x4 People’s Chair, Urkins x10, Dips x10, Durkins x10
Mary: Popcorn Mary (American Hammers, LBCs, Low Slow Flutter, Homer-to-Marge) followed by yoga
Announcements: none
Prayer: Bat Boy’s ankle

4 Corners with no running… How do we get around?

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PAX: , , , , ,

FNGs: Nada

Warm Up:
Windmills, Hillbillies, Imperial Walkers, Frankensteins, Sir Fazio Arm Circles, Seal Claps, OH Claps, Hold them out

The Workout:
4 Corners with reps divisible by 5 in celebration of my 2.1s 5th Birthday
– 5 Burpees each corner of parking deck, travel via Karaoke
-10 Low Slow Flutter each corner, travel via high knees
-15 Breakdancing Bear each corner, travel via butt kicks
-20 Merkins at condensed corners, travel via bear crawl
-25 Squats at condensed corners, travel via broad jump

Move to low wall, 2 rounds of dips, erkins and derkins then mosey back to flag for some Mary

Mary:
Popcorn Mary – Homer to Marge, Box cutters, Poop Crawl?, Heel Taps, Shoulder Taps, WWIIs, Chillcut plank hold (10 ct ea PAX), followed by some disjointed Yoga

Announcements: AED list being generated for easy reference at AOs

T-Claps (Recognition): Thanks to those that came out and braved the cold

Prayer: Sick and Injured PAX, Bobby Boucher’s M seeking dream job opportunity, Pumpkin Spice’s M seeking part time work while finishing out grad school. YHC took us out.

Leg day at Cletus

/in /QIC:
PAX: ,

FNGs: none

Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Frankensteins

The Workout: YHC went a little arm-heavy this week and was feeling it by Thursday. So leg day it is. We moseyed over to the rock pile, grabbed a rock and lined up at one corner of the parking lot.

Each corner had three exercises followed by a Cusack to the next corner.
Corner 1: squat x25, shoulder taps x25 in cadence, side lunges x25 in cadence
Corner 2: jumping split lunge x25 in cadence (that got old fast), ground pounder x25 in cadence, toe taps x25 in cadence
Corner 3: squat x25, shoulder taps x25 in cadence, side lunges x25 in cadence
Corner 4: jumping split lunge x25 straight count, ground pounder x25 in cadence, toe taps x25 in cadence
One more time around the parking lot, but counts were dropped to 15 each. Returned rocks and moseyed to the amphitheater.

I learned a new exercise that I wanted to try; the prisoner getup. We did ten of those. Followed by 20 dips and 20 urkins. Repeat one more time. Lastly, we did 2×20 count People’s Chair followed by 25 calf raises. Repeat.

Moseyed over to Crazy Ivan and circled up for Mary.

Mary: We did a couple of Mary exercises with the Crazy Ivan crew.

Announcements: Be safe out there in the gloom. If something doesn’t feel right, speak up and take a rest. We want you to come back out again and again.

T-Claps: Stickers for the accountability.

Prayer: Prayers for the family of Cardinal (Taylor Phelps) from F3 Knoxville and the F3 Knoxville community.

In Memory of Cardinal (F3 Knoxville)

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FNGs: none

From F3 Knoxville: “With heavy hearts we share this news: tragically and sadly, we lost our F3 brother, Cardinal (Taylor Phelps), during a workout this morning. He had a big smile, bigger heart, and we loved having him at our Rampart AO. He leaves behind a wife and two young children, and was the Senior Pastor at Caney Ford Baptist Church (Harriman). He was a High Impact Man and we mourn his loss deeply. Please keep his family and the men that were with him yesterday morning in your thoughts and prayers during this difficult time.

To help support Cardinal’s family, a GoFundMe has been created. All of these funds will be given to his wife.”

https://www.gofundme.com/…/in-memory-of-taylor-phelps…



Warmup:

 

SSH x15 IC

Tempo Merkins x10 IC

Low Slow Flutter x10 IC

Sir Fazio Arm Circles x10 IC Forward/Reverse

Hallelujahs x10 IC

Samson Hold 20 secs

MICHAEL PHELPS

Knoxville Cherry Pickers x10 IC

Willie Mays Hays x 10 IC

 

Workout – “Card’s Run and Repeat”

 

3 rounds of exercises. Do set at one end of field/lot, run to other end, repeato. Then go to next round.

 

Round 1 – Burpees, Big Boy Situps, Heels to Heaven x5 each

Round 2 – Burpees, LBC IC, Mountain Climbers IC x10 each

Round 3 – Burpees, Squats, Freddie Mercury IC x 15 each

 

Squat hold for the 6 when you return until all PAX have finished

 

As a group if there is time: (and there was)

 

Burpees x 20, run to other end of field/lot and repeat

 

Mary:

 

Popcorn consisting of WW2, box cutters, alphabet soup, homer to marge, pickle pounders, shoulder taps, LBC, heel taps, and some yoga/stretching.



Notes:

 

Tempo Merkin – 1, 2, 3 lowering. Up on 4.

Knoxville Cherry Picker – aka Daisy Picker

Hallelujahs – Hands up at ear level. Raise up to full extension. 1 up, 2 down, 3 up, 4 down.

Samson Holds – Arms straight out like you’re pushing against two pillars (hence name). Hold until complaining from PAX is sufficient.

Announcements: MLK day of service – opps to serve

T-Claps (Recognition): Abe for HSFC drive

Prayer: Cardinal, F3 Knoxville, his family, sick and injured PAX

Breach took us out.

Honor to Lead.

Riding the train with Diego

/in /QIC:
PAX: , , , , , , ,

EC: A quartet of ECers visited Womble on a 2.0mi jog. Stickers, Kosher, Abe and Bleeder

FNGs: None

Warm Up: We started quick after a few Pax guessed I had adventures awaiting on the first floor of the parking deck. A true gloom morning made the dry parking deck a welcome addition to the morning. Side Straddle Hops, Seal Claps, Windmills, Hillbillies, Overhead Claps and Good Mornings go everyone loose and mildly warm. 

The Workout: Inspired by an image of Dora the Explorer riding a train with a monkey, this train trip featured Dora’s cousin Diego, who is a much tougher train conductor along with frequently monkey activities. 

PAX partnered up to complete the Diego workout with the following cumulative goals:

-50 Merkins

-100 Overhead Press with a coupon

-150 LBCs

-200 Mountain Climbers in cadence

-250 Curls for the girls with a coupon

-300 Squats + coupon

While one partner tacked the exercises, the other partner raced to the top of the 3 flights of stairs in the parking deck. Upon the running partners return, both PAX performed 5 monkey humpers together then flapjacked. All groups completed just in time for a return to the flag and some Mary. 

Mary: We circled up and held a plank while each PAX performed 10 merkins one PAX at a time. Upon completion of everyone’s merkins, we performed a variety of yoga and stretching exercises to complete the beatdown.

Announcements: @abe is collecting donations for the holly springs food cupboard throughout his 5 pack this week. Details on 3rd F slack

MLK service opportunity at womble next Monday

T-Claps (Recognition): None

Prayer: Sick and Injured PAX with a special callout to @ginsu who is recovering from a pinched nerve. 

Come Coup-ON with me

/in /QIC:
PAX: ,

FNGs: N/A

Warm Up:

Good mornings, Hillbillies & Imperial walkers | Side straddle hop | Mtn climbers (x15)

Workout:
3 rounds – Erkins, Derkins & Dips (x10)

3 rounds – Took it to the stairs – air squats @ the bottom | merkins @ the top (x10)

Coupon‘s:

pendulum swings | Skull crushers | coupon press | coupon sit-ups | coupon jump overs | coupon lunges | coupon jacks (x10)

Mary:

Pickle pounders | Freddy mercuries | Low slow flutter | Homer to Marge (x20)