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Squirkins While You Wait!

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EC: Dawgpound, Dumbo, LED, M4L

4 PAX showed up for EC this morning and the first leg of the Fritter. Good mumble chatter on the EC jog with LED and M4L circling back for the more “deliberate” runners – Dawgpound and Dumbo. 19 PAX showed up for the Main Event to get stronger today and discuss #f3MentalHealth.

Male Depression is a serious issue and I was glad to see the nation and the PAX take it seriously. YHC shared some stats and warning signs regarding depression and then several PAX shared how depression has touched their lives. I don’t think anyone left this morning without an increased awareness of this issue. We must be diligent in reaching out to our fellow F3 brothers and making sure we are all healthy – physically, mentally and emotionally. We must also go back into the community and be that same rock that someone needs. Take a minute and think about someone you know who might need a friend or someone to listen – you could be the difference!

Proverbs 17:17 – A friend loves at all times, and a brother is born for adversity.

Warm Up: Aquaman – SSH x30, Daisy Pickers x10 (Banana Seat is the only one who did it right), Fazzio Arm Circles x10 (front and back), Seal Claps x10, Burpee x5 OYO.

The Workout:
PAX paired up for the day. With your partner, run opposite directions around the tennis courts and do 5 Bropees (do an epic high-five with your partner on the jump of a Burpee) when you meet up. Bropees decreased until we got to 1 and made 3 laps. When finished, PAX waited under the light doing Squirkins (wheel barrow hold with one PAX doing Derkins then the other doing Squats using the first PAX legs as weight).

With all the PAX back together its time for a traditional Dora (100 Merkins, 200 LBCs and 300 Squats). One PAX does the exercise while the other runs to the entrance to the concession stand and back. As the pairs finished they were instructed to go to the center of the tennis courts and again do Squirkins while they waited on the 6.

The remainder of our time together was spent on the tennis courts. First the PAX had a Princess Tea Party (Patty Cake Merkins followed by People’s Chair using your partner as support). The first round consisted of 20 reps of each exercise followed by a sprint to the end of the tennis court and back. With all of the PAX remaining close together YHC decided we needed another round of 10 followed by an additional sprint. By this time we were really having a good time with our partner and learning some new exercises so YHC decided to wrap up with another instant classic, Lt. Get Ups (2 steps in a lunge walk followed by a Prisoner Get Up – think absolution but using your knees and not your elbows). We went from the middle of the tennis court to the end doing Lt. Get Ups and then bear crawled back to the center for Mary.

Mary: Aquaman – Low Slow Flutter x20, Box Cutter x20, Homer2Marge x20 then R leg x10 and L leg x10.

Announcements: Check social media

Prayer: Those traveling, those dealing with health issues and those dealing with mental health issues.

As we finished our extended COT and were leaving, Messi waited by the entrance to the tennis court to give every PAX leaving a fist bump. I don’t know about anyone else but that was just the thing I needed to put my day into high gear. Keep being that light in the world Messi – we need more of that!

It was an honor to lead you boys and I’ll try to do better next time. Thanks to my co-Q, Aquaman for taking warm up and Mary.

Face Catching Frisbee

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It was time to take out the frisbee for some Ultimate Frisbee. We had 15 PAX split into two teams, with a non-glow-in-the-dark frisbee and blinding parking lot lights for some face catching Ultimate.

Welcome FNG Nacho!

Warm Up: SSH, Good Mornings, and Quad stretches. That’s all you need when you play Ultimate
The Workout: Every time the frisbee hits the ground, we rotated with 5 each of Monkey Humpers, Star Jumps, Merkins, LBCs. The team that scored got to pick the 10x penalty for the other team while they enjoy 5 ranging from Diamond Merkins to Homer-to-Marge. There were some amazing plays with cheating shoves and tricks. But always a great time.
Mary: 4 minutes of Mary called out by various PAX
Announcements: Check Slack for latest, Convergence this weekend.
Prayer: Closed out by Gump for Jameson’s Family, sadly another suicide in the community, strength and healing

Mutiny+Burpees= Lots of Mumble Chatter

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PAX: LED, Fonzie, Puddles, Cupid, H1N1, Messi, Gump, Stovepipe, Modify, FedEx

EC: LED, Fonzie

 

Warm Up: After a lap around the track we circled up for SSH IC x 25, Fazio Arm Circles IC 10 Fwd and 10 Rev,  Daisy Pickers IC x 10, Stretches, and Shoulder Tap Merkins IC x 20

The Workout:

Pax ran over to the parking lot where we bear crawl 5 lines, do a burpee, sprint back to the start, bear crawl 5 lines, do 2 burpees, sprint back to the start, etc… Told the Pax to keep adding a burpee till we reach 10 burpees. We started off great but had to call an audible when we all reached 8 burpees.

After a Messi 10 count, like only he knows how, we headed to the rock pile. After picking appropriate rocks we circled up for circuits of: curls for the girls IC x 10, tricep extensions IC x 10, overhead press IC x 10, rut rows IC x 10, LBC with rock IC x 10, American Hammers w/o rock IC x 10 and some other excercises I can’t remember.

After a couple of circuits, including one on our knees, we put it all together with a flow of squat, curl for the girls, overhead press, tricep extension IC x 10. Rinse and repeat. We put the rocks back and lined up for an Indian Run to the tennis court for Mary.

Mary: Plank it out, Diamond Merkins x 10
Announcements: Check Slack
Prayer: H1N1 and Cupid are traveling this week, Stargazer, and the founding/lead pastor at H1N1 church passed away over the weekend

Morning After

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Warm Up: 2 laps around the track then onto the clock for 12 SSH IC, 11 SSH IC, 10, etc etc
The Workout: The Clock Starting with 12 and working to 1 or vice versa • Merkins • Tricep extensions (with rock) • Squats • Curls (with rock) • WWIIs • Monkey Humpers • Should Press (with rock) • Hillbillies IC Total 78 movements for standard counts
Mary:
Announcements:
Prayer: Celebration of marriage, travel mercies, career direction and guidance

Morning After

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Warm Up: SSH, Arm Circles, Michael Phelps
The Workout:

Deck of death • Spades – burpees

Hearts – merkins

Clubs – WWIIs

Diamonds – Squats

PAX finished early so YHC fired up the ole music box… Flower– Bring Sally Up-stand, Bring Sally Down-squat and hold Tubthumping – SSH for duration of song, “I get knocked down” (burpee then back into SSH)

Mary: Flutter Kicks IC to 40

Announcements:
Prayer:

Morning After

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Warm Up: A lap around the track followed by SSH, Imperial Walkers, Hillbillies, Arm circles + Michael Phelps.
The Workout: On the jog to the track. Stopped to “bone the fish” on the way. If you have to ask, you have to come to Morning After. Hit the track for a 1 Mile run. YHC and Lvl3 miscounted laps and did some extra credit then picked up the 6. Off to the shelter for Lt. Dans x 20, step ups 10×2, foot release squats x 20. Plank for the 6 after each On the jog to the courts for a round of BLIMPS then jog back to the front to adopt a rock. Curls for the girls and tricep extensions followed by rock squats and sumo squats n=15 each. Quick Indian Run lap then circled for Mary
Mary: flutter kicks IC and LBC IC to 30 each with variable cadence speed.
Announcements:
Prayer: travels for PAX and illness in family

Baby it’s cold outside and Biff is back

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January 21, 2019 / Mutiny / QIC: Fedex

PAX: LED, Fonzie, Norm, H1N1, Messi, Farva, Stovepipe, Gump, Biff, FedEx, R-22

 

11 men came out in 19 degree weather with a wind chill that made it feel like zero degrees. Great to see

Biff back in the gloom!!

 

Warm Up: Started with a lap around the track then circled up for:

– SSH x 25

– Fazio Arm Circles 10 Forward  10 Reverse

– Imperial Walkers

– Hillbillies

– Stretches

The Workout: Mosey over to the parking lot and lined up to do one of my new favorites, the lunge into a squat into a burpee all the way to the next island.  The Pax then moved over to the field where we ran to every corner and at every corner preformed an exercise called out by yout QIC.

– Standard Merkin

– Squats

– Mountain Climbers

– Diamond Merkins

– Wide Merkins

– Burpees

– Freddy Mercury

– Leg Raises

– LBC

– Military Merkins

– Dips

Mary: Indian Run back to parking circle where we finished with regular burpees and double merkin burpees
Announcements: Facebook and Slack
Prayer: LED’s friends, Double D, Buford, Crab Legs

Commodore Computers Still Exist

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Warm Up: Laps and SSH, Imp Walkers, Daisy Pickers, and Hillbillies
The Workout: Station 1: Tire Flip/Burpee Combos – PAX flipped the tire then performed a burpee while waiting for partner to flip it back. Rinse and repeat AMRAP
Station 2: Tire Sled drags – PAX belted in to the sled with the “kilo” and sprinted ~20 yrds while partner jogged alongside. Rinse and repeat AMRAP
Station 3: This was the “Pace setter” PAX hit the tire with the sledge hammer (AMRAP) while partner performed a number of slams with the slam ball. Once finished PAX rotated to next station.
After each round through the stations, PAX took a jog around the track. Repeated 4x through and moved to mary.
Mary: American hammers, flutter kicks, LBCs all IC to 20
Announcements: Brain Fart
Prayer: jobs were preserved, travel mercies, foster care situations, unspoken

Do You Feel Lucky, Punk? Possum Trot 1/16/19

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Warm Up:  PAX ran around tennis courts and circled up in main parking lot.  10 Fazio arm circles (F & B), 20 SSH, 10 Vegetation grabbers, 10 Windmills, Left & Right arm stretches, behind the back arm stretches, 10 IW and 10 HB.

The Workout:  PAX grabbed a medium-sized rock and circled up in main parking lot.  Q led the PAX in the following continuous exercises with their rock:  10 curls, 10 rut-ros, 10 over head presses, 10 triceps curls, and 10 goblet squats; dropped rocks and commenced executing 10 burpees.  Mosey to the hill.  It was frosty with the temps hovering at 30 F degrees.  PAX bear crawled up the hill; stopped at frozen guardrail and cranked out 5 irkins, 5 derkins and 5 dips.  With the frozen tundra, Q audibled and had the PAX not climb down the hill.  Recovered and climbed over the guardrail and proceeded single file in a jog down hill on sidewalk around the tennis courts back to the rocks.  Plank hold until the 6th  came in.  RINSE AND REPEAT 3X (four total).  Q threw in 25 LBCs for fun on last set.  Returned rocks and circled up in the tennis courts for Mary.

 

 

Mary: Q had PAX perform various yoga moves (warrior 1, warrior 2, chataranaga, yada-yada); lots of mumble chatter feeling good from the extra stretches post workout.

Announcements:  Tee-shirt order(s);  Q-Swap; Q-Source.

Named FNG Bennet Deddens – Litter Box (hope this vetenarian comes back).  Sorry – no picture.

Prayer:  Fonzie led the PAX out in prayer; Modify’s dad has cancer for the third time; PAX recovering from surgery; CrabLegs, Silent prayers

EC:  H1N1 and Mookie made sure the sixth was good during EC today – thank you!  Others out for the early run included Deadbolt, Dauber, Pac-Man and Messi.

F2 – Catan Q-Source followed at Stick Boy.

QIC – Dauber, always a pleasure leading you men.

Bolt, Colt, and Dolt 45s

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PAX of 10. Welcome FNG Garden Knome!

After the Q went to Q School, he dug deep in to the F3 Exercise list.

Warm Up: Moseyed around the track with some Windmills (in proper cadence), Goofballs, IW and Good Mornings
The Workout:

  • Straight to the wall for some Dwight Howards, Donkey Kicks, and Crazy Indian with Bolt 45s to finish off
  • Duck and Weave through the parking lot feeling the burn all the way through.
  • Two Rock Shakur
    • Bolt 45s (biceps)
    • Dolt 45s (triceps)
    • Dips x 15
    • Irkins x 15
  • Reversed workout with Weave and Duck
  • Rinse and repeated Dwight Howards, Donkey Kicks, and Crazy Indian with Bolt 45s to finish off

Mary: Went around the horn with PAX calling out 6MOM exercises. thankfully we ran out of time and stopped before reaching R22 (the Burpee Man)
Announcements: Q School for Feb, ATT Run, Q Swap Week
Prayer: Bobx2 and their fight with cancer