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Block Day at Disney

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FNGs:Nope

Warm Up:
Warmup lap, Good mornings, SSH, Windmills, Sir fazio arm circles, Michael Phelps

The Workout:
Mosey’d over to the bushes and retrieved a block for each PAX.

Thang 1
2 teams line up in the parking lot. 1 pax runs to other white line with block and does 5 Man Makers (block burpees)
While remaining PAX do alternating exercises (10x):
-10 block thrusters
-10 merkins /coupon
-10 BBS w/coupon.
After finish, we did 20 Block swings for the loser penalty, but everyone did them.
Rinse and repeat.

Thang 2
Cusack block around island and each time you meet your partner, do the following exercises (1 exercise per stop until all are done)
Block Burpees – 5
LBCs – 10
Imperial Walkers – 15
Block Merkins – 20
Plank Jacks – 25
Squats – 30

Thang 3
Blocktanamo x2 rounds (hold out block while PAX push down (r1) or up (r2)
Guantanamo x2 rounds

Mary:
Alphabet abs
Plank hold while discussing the mission of F3 and core principles

Announcements:
Holly Fest, HS Food Pantry Thanksgiving donations

T-Claps (Recognition):
Pumps for coming back out.

Prayer:
UTI’s uncle, Abe’s MIL

This Backblast sponsored by our friends at Academy Sports & Outdoor

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FNGs:  None

PAX:  Tom Tom, Wild Turkey, Cupid, Kosher, Warbucks, Hazmat
Warm Up:  Good mornings, frankensteins, sir fazio, seal claps, overhead claps
The Workout:  Merkins, merkins, merkins.  I really enjoyed my Q at DT a few weeks ago, hammering upper body, so I took the lazy route by copying/pasting that whole thing, with a few tweaks here and there.  Started out with 11’s on the hill, merkins and star jumps.  That’s enough legs for the day.  Mosey to rock pile, curls for the girls (hindsight, those little rocks aren’t great for curls, I should’ve done shoulder raises instead), mosey somewhere for merkins, mosey to the rail for dips, mosey to merkins then back to the rock pile.  Here we ditched curls and did Carolina Dry Docks instead – repeato, repeato, repeato, with variations on the merkins along the way – wide grip, diamonds, etc.

Mosey back to starting point, stopped again for merkins, then jailbreak to the flag.

Shoulders, chest and arms sufficiently toasted.
Mary:  Started to call a classic P90X core move, realized we were over time, audibled for one last set of merkins, instead – lol.
Announcements:  Not so much, but YHC shared a story of what happened to me the night before.  A guy I’ve known for 12-14 years, an acquaintance, lacrosse parent (his 2 sons, my 1), never knew him past pleasantries and getting drunk at travel lacrosse tournaments, he battled bladder cancer last year.  Nasty stuff, took a toll on him.  Last time I saw him, maybe 8 months ago, he was frail, shuffle-walking, wife steadying him, due to chemo.

A couple weeks ago, saw him out for a run on the street and was genuinely excited for him!  I mean, I clapped and pumped my fist as I drove past.  Happened to see him last week at a lacrosse tournament in Wilmington, he told me he’s clear of chemo and has some fitness goals, getting back to where he used to be, and beyond.  Very uncharacteristically for me (before F3), I hunted down his number, reached out and offered to go running with him any time.  He accepted and we met the next night for a 3 mile run/walk.

It turned out to be a pretty terrific moment, for both of us.  We immediately dove into a deep, meaningful conversation – far beyond what we’d been limited to previously – he shared his struggles, I shared mine – life moments, kids, work, faith, 2nd chances; all of it.  He thanked me 2 or 3 times for reaching out, it was clearly as meaningful to him as it was for me.

The point of the story – I don’t think I would’ve made that move had I not been in the F3 state of mind.  Life changing stuff, this is.  Keep it going, Gents.  Small gestures can make huge impacts.

T-Claps (Recognition):
Prayer:

Gooey Pound Cake

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It’s been two years with F3 and it all started at the Nest. I’ve recreated the first workout as best as I can remember. I’m grateful for this group if men and the way it brings out the best in us. Celebrated with pound cake and brownies for 2F.

FNGs: none
Warm Up: circle up for warm-o-rama
The Workout: One group runs two short parking lot laps as the timer while the other groups work stations. Round 1 stations, dips, rope with underdogs. Round 2, broke back merkins, rope with lunge walk. Finished as a group with a full park Indian run.
Mary: 5 min of round the circle pax choice abs
Announcements: holly fest sign up, csaup
T-Claps (Recognition): all those that showed the extra effort even when you had a reason not to.
Prayer: thankful for F3, wives and family

SOGGY FEET

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PRE-BLAST:YHC has the Q at DISNEY tomorrow.  I’m expecting a @Full House. This isn’t going to be a relaxing vacation to @Cancun listening to music from the likes of @Boy George, @Moby or @Bobby Dall.  It’s definitely not going to be like going to a Cleveland Browns game and sitting in the @Dawgpound, but you might see some of your favorite TV characters like @Nemo, @Dumbo, @Woody, @Pikachu, @Yoshi, @Aquaman, @Fonzie, @Dauber, or Daddy @Warbucks.  If you’re scared of dehydration and think you might get a @U.T.I., don’t worry the waterboy @Bobby Boucher will surely be there to keep you hydrated and if not you can always run through a @Sprinkler.  We might even run into @Emeril along the way who will surely be filling @POTS with @Kosher Bubba @Gump shrimp with @Yogurt, @McNugget s, and @Wild Turkey through a @Shredder.  If you get sick there should be a @ShamWow to wipe it up.  So jump on your @Kubota, @John Deere or grab your buddy and throw him on the back of your @Banana Seat and get here.  Before you leave the house be sure  to strap on you @Fanny Pack stuffed with @Lipstick, @Axe, @Gillette and some @MadDog2020 for afterwards.   If it helps apply some @Vasoline prior to the workout to avoid an unsightly @Skidmark.  Don’t be a sleepy @Katniss, unlock the @deadbolt the night before if it helps save time.  Who knows, by the end of the workout you all might be calling me @Mr. Terrific.  EC 5:05am. ME 5:30am

FNGs:1 – Dixie Chick

Warm Up:½ Lap around the outside of the turf field, then to the middle of the Soccer fields for SSH, Good Morning, Imperial Walkers, & Hillbillies

The Workout:Split into 4 groups around the circle of the soccer field. 5 Burpees OYO, then each group ran to the four corners of the soccer field and did 25 merkins on the “down”, then bear crawled back to the middle of the soccer field.  5 burpees OYO, then run to corner for 25 LBCs in cadence and bear crawl back to the middle of field.  5 burpees OYO, then run to corner for 25 squats on the “down” then bear crawl back to the middle of field.  5 burpees OYO, run to the corner for 25 plank jacks in cadence then bear crawl back to the middle of field – end with 5 burpees OYO.

Moseyed toward parking lot.  Got into 2 groups and started Indian running towards the Abyss, many rumblings of what was to come next, but to everyone’s surprise we proceeded to run past and around the baseball field back out to the main road.  Took a right on the main road and followed it all the way to the Path behind the turf soccer fields. Stopped at the hill behind the turf soccer fields.

At the hill we prepared ourselves for the fun of 11’s!  Monkey Humpers at the bottom and wide grip merkins at the top.  We started with 1 Monkey Humper at bottom and climbed the WET slippery hill for 10 wide grip merkins at the top and made it through the entire set with a LOT of groaning and moaning – but we made it.

After this we got back into out 2 Indian run groups at the bottom of the hill and continued our Indian runs around the turf fields back to the parking lot – once we hit the parking lot we had a Jail Break to the cars where we proceeded to circle up for Mary.

Mary:With time short, we did 20 count of Low Slow Flutters in cadence and a set of American Hammers to 20 in cadence.

Announcements:Holly Fest F3 booth/tent sign up site is live. Brute Force CSAUP on Saturday.  Bondo working on Special guest for Tuesday w/ 3Alarm.

T-Claps (Recognition): N/A

Prayer:Those that are injured and unable to get out and all our First Responders.

Lucky 7 at Downtown Train

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FNGs: None

PAX: U.T.I, Wallaby, Abe, Quiver, Wild Turkey, Warbucks, Kosher

Warm Up: SSH x 20, Burpees OYO x 5, Windmills x 10, Sir Fazio Arm Circles x10 each way, Seal Claps x 10, Overhead Seal Clap x10

The Workout:

PAX lined up single file and performed an Indian run from the starting point over to the Block on Main.

Once we arrived at the Block on Main, we went down to the outdoor amphitheater area by the large set of steps and paired up. YHC joined Wild Turkey and Warbucks as the 3rd wheel since we had an odd number. Partner #1 completed a lap around the Block on Main while Partner #2 completed exercises. We did two rounds of this consisting of:

Round 1: Dips x 25, Squats until partner returns

Round 2: Derkins, Urkins

PAX lined back up single file and kept the Indian runs going from the Block on Main to the rock pile near the library circle. YHC should have planned this better as there were many obstacles i.e. trees, poles, tables, etc. along the sidewalk in front of the downtown businesses that made the Indian run line a little less than straight.

Once we arrived at the rock pile, YHC informed PAX to grab a medium/large rock that was comfortable enough to do exercises with while also being a challenge. Once all PAX had selected their coupon of choice, we moseyed to the parking lot behind the library. We once again partnered up and did a round of exercises with rocks, followed by a fast lap around the parking lot. Once PAX returned to the starting point, they switched exercises and completed another lap before moving on to the next round. Rounds consisted of:

Round 1: Overhead press x20, Wonderbras x20

Round 2: Tricep extension x20, Goblet squat x20

Round 3: Skull crushers x20, Low slow flutter x20

Round 4: American hammers x20 IC, WW2 x 20 with rock

Round 5: Partner 1 placed a rock on top of Partner 2’s back. Partner 2 performed plank hold while Partner 1 completed a lap, then switched.

Once all rounds were complete, we made our way back to the rock pile while performing various exercises along the way. These included Curls for the Girls, Overhead Press, and Walking Lunges.

Once rocks were returned, we headed back to the flag for Mary.

Mary:

LBCs, Box Cutters, Homer to Marge, Freddie Mercury, Have a Nice Day

Announcements: HollyFest signup – check Slack messages from U.T.I., CSAUP at Hilltop Needmore on 10/16

T-Claps (Recognition): Great to see Wallaby back out in the gloom!

Prayer: Prayers for Quiver’s sister in law recovering from illness, Quiver’s wife having scans done making sure everything is ok. Abe’s mother in law. Kosher’s co-worker Jimmy who is recovering from brain cancer surgery – has had multiple infections and trips back and forth to doctors. Sprinkler’s mom, Stubs health. Military and first responders, those dealing with and recovering from COVID.

YHC took us out.

The Olaf Route

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FNGs: Nope
Warm Up: SSH, Frankenstein kicks, Willie Mays Hayes
The Workout:
We ran.
https://connect.garmin.com/modern/course/80549691

Mary: Nope
Announcements:
See slack – Hollyfest, Brute CSAUP
T-Claps (Recognition):
All who ran.
Prayer:
Stubbs, co-worker with brain cancer, injured PAX, unspoken

2 Years Stronger

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8 PAX posted to help me celebrate my 2 year F3 anniversary! This workout had elements and moves from some of my favorite Ivan workouts and the Q’s that led them!

FNG’s: none
Warm Up: Good Mornings, Sir Fazio’s, Imperial Walkers, Hillbillies, Daisy Pickers.
The Workout: First Thang I ever did with F3…Fire Hose Carry Indian Run! We got around the parking lot twice. CHIPs was on the Q that day at my first post. The Cletus crew then caught up with us and joined in for some Turkish get-ups x 20 inspired by none other than Pikachu! They stayed with us as we moseyed over to the fence for dirkins x7 on each rung going up, then back down for a total of 42, again did this with CHIPs at my first workout and thought “these guys are crazy!” Cletus left us and we went back to the kettlebells for 2 of Dawgpound’s favorite moves…50 swings, 50 snatches OYO.

Next, each PAX took turns doing a Kettlebell Bear Crawl…something Skidmark likes to Q…down to the large atlas ball, produced kindly by Dahmer, did 5 merkins then carried it back. The PAX that did this routine was timer while the rest of us performed exercises at the circle OYO/AMRAP. The exercises were: Bell Merkins, Lawnmowers, Plank Rows, Halos, Suitcase Squats, Standard Merkins, Wonderbras, and Plank Hold on the bell. This series (or part of it) was included in an absolute thrashing awhile back issued by Pumpkin Spice.

The group took a mosey over to the band shelter for a Skidmark teeth busting special. We did People’s Chair up and down the line while passing the bell. Then, we did the high risk-low reward teeth busting BTTW while passing the bell. Some groans from the PAX on this one. All survived.

Mary: Back over for 15 Midget Love Handles per side, and Pigeon Stretches.
Announcements: CSAUP’s here and in CARPEX coming up. Skidmark doing a long-ass run to prep for NYC on October 25th. Company welcome!
T-Claps (Recognition): Katniss…though he wasn’t here for most of it…bringing me into this fine brotherhood 2 years ago!
Prayer: YHC and some decisions, Snap and other PAX we haven’t seen in awhile. Thanks guys for showing up, making me stronger, and being there.

America’s Favorite Pastime at Purple Cobra

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FNGs: None

PAX: Lipstick, U.T.I, Woody, Warbucks, Shredder, Full House, Cupid, Mr. Terrific, Wild Turkey, Maybelline, Kosher

Warm Up: SSH, Good Mornings, Daisy Pickers, Hillbillies, Imperial Walkers

The Workout: YHC had sent out a pre-blast saying that everyone’s favorite hill may or may not be in play, and that there may or may not be competition involved. THAT hill and competition were both in play.

After our warmup, we moseyed over to the parking lot in front of Town Hall Burger for a little baseball (aka America’s pastime). In honor of postseason baseball getting underway, YHC had gone out early in the gloom prior to the workout and placed my 2.0s rubber bases at various points throughout the parking lot, effectively creating 4 corners with a pitcher’s mound in the middle.

We split up into 2 teams for a several competition style rounds around the 4 corners. YHC informed the PAX that each trip around the bases would consist of various exercises at each base, and that a “prize” would be in play for whichever team completed the exercises and arrived back at home plate and then the pitcher’s mound first at the end of each round. YHC encouraged each team to push and stick together as the round was only complete once the last man on each team was back at the pitcher’s mound.

After each round, once a winner was declared, we moseyed to the bottom of THAT hill. Little did the PAX know that their “prize” consisted of the winning team selecting an exercise to complete at the top of THAT hill after we collectively sprinted to the top. PAX moaned about YHC’s choice of a “prize” – but we continued nonetheless. After each trip up THAT hill and exercises were complete, we went back to the baseball diamond for another trip around the bases. The exercises consisted of:

  • Round 1 around the bases: 1st base – Merkins x15, 2nd base – Squats x15, 3rd base – WW2 x15, Home plate – Star jumps x15, hold for the 6 at pitcher’s mound.
  • Round 1 up THAT hill – Sprint to top, Team 1 called out dips, U.T.I. dished out the count for 40 of ’em on the rail. PAX wondered if he would ever stop counting.
  • Round 2 around the bases: 1st base – Wide grip merkins x 15, 2nd base – Prisoner squats x 15, 3rd base – Crab kicks x15, Home plate – SSH x15 IC (I think), hold for the 6 at pitcher’s mound.
  • Round 2 up THAT hill – Sprint to top, Team 2 called out Turkish getups. Lipstick led the count with PAX shouting out random numbers. Lipstick wasn’t amused and punished us with more. I think we did 20 total.
  • Round 3 around the bases – 1st base – Diamond merkins x15, 2nd base – WW2, 3rd base – merkins x15, Home plate – WW1 x 15, hold for the 6 at pitcher’s mound.
  • Round 3 up THAT hill – Sprint to top, Team 1 called out Bulgarian Split squats. Woody led the count for 15x each leg.

After 3 “innings” – YHC led the group to the wall behind the shopping center. Mumblechatter about monkey humpers led to YHC spontaneously calling for us to to 25 Monkey Humpers IC over near the bushes. Mumblechatter was high around monkeys humping in the bush.

YHC took the PAX to the wall for balls to the wall – 5 count from each PAX, followed by Preacher’s chair 10 count from each PAX.

We headed over to the rock pile and picked up 2 rocks each for rounds of: Curls for the girls, shoulder press, rows, American Hammers with the rocks, and skull crushers.

Time to mosey back to the flag.

Mary: YHC called on various PAX to pick an exercise. We completed Freddie Mercury, LBC, 6 inches, and box cutters before we called time.

Announcements: Hollyfest (see slack for signup), 3 Alarm 2nd F signups (see Slack), Wild Turkey Trot run – see Wild Turkey for details

T-Claps (Recognition): Mr. Terrific for getting back out in the gloom! Great to see you, brother!

Prayer: Unspoken

YHC took us out. Prayed for the sky Q to help us be the light in our communities. Prayer for our military and first responders.

Always an honor to lead!

P.S. Woody and I are taking over co-site Q responsibilities from Cupid after him serving solo for 18 months. Great work holding it down, Cupid! Woody and I look forward to seeing many more of you out at Purple Cobra in the future!

Goggins Beatdown at TBD

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I had been eyeing this workout from David Goggins for some time and finally pulled it out at TBD. 6 PAX put in the work and we finished in about 38 minutes, just in time for Mary.

FNGs: Nope
Warm Up: 10 minutes of SSH
The Workout:
https://youtu.be/SaiiLzTNVmo?t=89
(10 sets) 10 SSH /10 merkins
100 Alternating lunges
110 WWIIs
55 Catalina Wine Mixer
55 WWIIs
55 Catalina Wine Mixer
(3 sets) 10 SSH /10 merkins

Mary:
Homer to Marge, LSF, Downward dog, runners pose, pigeon

Announcements: See Slack for races and Holly Fest sign up.

T-Claps (Recognition): All PAX for finishing that workout.

Prayer: Unspoken and for our calves.

A Case of the Dropsies

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It was the case of “dropsies” for most of the morning for 17 PAX playing Ultimate Mutiny @ Ting.

FNGs:
Warm Up: The warm up was quick n dirty to get out on the field and play
The Workout: 9 on 8 with 1 PAX leaving early to even it up
Mary: The game is Mary
Announcements: HollyFest