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Red Bank Relay II

 

QIC: @canduf3
Date: 11/14/2018
PAX: Mr. Clean, Whittler, Ohms, Prosciutto, Radiohead, Snookie
AO: The Lion’s Den

Cold & Windy

Candu on Q, not a profesh, here on your own volition, push yaself don’t hurtcha self, we’ll take ya to the car. Modify if neccessy

COP

Mosey lap around the track to warm up. Snooki caught up, quickly!
SSH x 15 IC
Good Morning Sunshine x 12 IC
Windmill x 12 IC
WIlly Mays Hays x 15 IC
Imperial Walker x 15 IC
Squats x 15 IC
Lunges x 15 IC
LBACs x 15 IC
Reverse X 15 IC
Cherry Pickers x 15 IC
Seal Claps x 15 IC
SSH x 15 IC
Burpees x 5 OYOB

The Thang – Red Bank Relay II

Pax split into teams of 2 & complete the following relay
Run a 1/4 mile lap around the track
Pull-ups > Chin-ups
Dips
Squats
Pax completes 3 rounds before time is called
MARY
Hollywoods x 15 IC, other side
Heel Touches x 15 IC

COT

None of us can do it without our supporting cast. Be mindful of, considerate of, thankful for, and appreciative of your supporting cast. There is a good chance others are lobbying for their time and support as well. F3 is a large part of my supporting cast, and I’m thankful for it. Thank you to the Pax

Moleskin

Geek Squad left ~10 minutes in to go take a dump. Did not return.
Mr. Clean & Prosciutto had a hefty dose of… healthy inner team competition. Jury still out on who didn’t do more reps of what while telling endless story after story. Twas a tie IYAM!
Snooki pushed me – thanks Snook!!!

News

Cleveland – The Battery

Upcoming Qs

Cleveland – The Battery
 

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Jordans at Camp Jordan

QIC: @canduf3
Date: 10/17/2018
PAX: Early Bird, Fast Lane, Jabooti, Outcast, Threeskin
AO: Beast Ridge

A bit damp, pretty misty, soggy but manageable

Push yaself, don’t hurtcha self. I’m not a professional. Yer here on ya own. IDK where we are so it may take some time getting you back to your car.

COP

SSH x 15 IC
Good Morning Sunshine x 15 IC
Third Grade Exercise x 15 IC
Willy Mays x 15 IC
Windmill x 15 IC
SSH x 15 IC
One Legged Bulgarians x 10 each leg OYO
Squats x 15 IC
SSH x 15 IC

The Thang

Follow Fast Lane over to adjacent soccer field

Jordans “23s” instead of 21s

Diamond Merkins > Step-up > Backward Lunges “SUBL”
Dips > Step-up > Backward Lunges
1 Merkin > 22 SUBL Each Leg WHEWWWWWW!
2 Dips > 21 SUBL Total (not each leg)
Rinse & Repeat
Soccer field sprints, skips, karaokes, & low side steps in-between each round until The Thang time called
MARY in the pavillion
Alternating Hollywoods until time called

COT

Some people want it to happen, some wish it would happen, others make it happen. – Michael Jordan

Moleskin

Jabooti has a real legit skip. Ask him to show ya sometime. You’ll be impressed!

 

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Coverage You Can Count On

QIC:Candu
Date: 09/25/2018
PAX: Two By, Sidekick, Prosciutto, Flemish, Sunshine, Goose, Care Bear, Fabio, Jabooti, Whittler, Deep End, Doodles, VSquared, Moondance, Fissure
AO: Hill City

Real Rainy

I’m Candu, not a professional, push yourself and push each other, modify where necessary, we’ll take you to your car if you get hurt.

COP

Mosey to Great Hall

  • SSH x 15 IC
    Good Morning Sunshine x 15 IC
    Imperial Walker x 15 IC
  • SSH x 15 IC
  • One Legged Bulgarians x 10 each leg OYO
    Squat x 15 IC
    SSH x 15 IC
    Lunge x 15 IC
  • SSH x 15 IC
  • Merkins x 10 IC
  • Shoulder Taps x 15 IC
  • Plank Jacks x 15 IC
  • SSH x 15 IC

The Thang – Columns your legs can count on!

Pax split into groups of 4
Each group gets a column
Each column is a station
Round 1
Starting at The Slope, one Pax will do 10 each Decline Merkins then 10 Incline
Pax runs to next column, tags out, next Pax runs to following column, tags out, etc.
Last Pax sprints down entire row of columns. That’s 1 round.
Round 1: Wall Sits, run to next column
Round 2: Reverse Lunges, bear crawl to next column
Round 3: Regular Lunges, crab walk to next column
Round 4: Squats, side squat walk to next column
Round 5: Dealers Choice – Teams pick other team’s exercises

COT

Leaders set the tone. Set the tone leading F3, in your home with your family, at work with your colleagues, and with your friends in your community, Always set the tone when leading, it allows the group to realize expectations. 

Moleskin

“There are only 2 ways to live your life. One is as though nothing is a miracle. The other is as if everything is.”  -Albert Einstein

News

Oct. 13th Nashvegas at The Landfill 

Upcoming Qs

VQ from Sunshine at Hill City tomorrow!
 

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The Red Bank Relay

QIC: @canduf3
Date: 09/12/2018
PAX: Geek Squad, Goose, Ohms, & Prosciutto
AO: The Lions’ Den

Conditions: just right

The Disclaimer: disclaimed

COP

SSH x 15 IC
Slow Good Morning Sunshine x 15 IC
Abe Vigoda Slow Windmill x 15 IC
Finkle Swing x 15 each leg w/ partner
SSH x 15 IC
One Legged Bulgarians x 10 each leg OYO
Slow Squat x 15 IC
SSH x 15 IC
Slow Lunge x 15 IC
SSH x 15 IC
Merkins x 15 IC
LB Arm Circles x 15 IC
Reverse LB Arm Circles x 15 IC
Shoulder Presses x 15 IC

The Thang – Red Bank Relay

4 Stations in the relay > Each Pax On A Station
Stations: 1 Lap Around Track, Dips, Horizontal Pull-ups/Chin-ups, Decline/Incline Merkins
Stations change when running Pax returns. Baton passed to each runner. Cool light up baton, to boot!
Rinse & Repeat x 3 w/ intermittent 10 counts when Candu was sucking too much wind
Group Mosey 1 time around the track
Cooldown on our 6s –  Flutterkicks x 30 IC > Ankle Touches x 30 IC

COT

Today’s Excerpt from Jesus Is Calling
Cliffnotes: Sitting quietly and trusting Him is the best was to receive His peace.
Candu Takeaway: Spending a few minutes before F3 to get good w/ God can go a long way. I candu it if I put my mind to it, canu?

Moleskin

Light Up baton was definitely the coolest part of the workout

News

Why all the line break in the COP section? They always insist….

Upcoming Qs

Prosciutto on Lions’ Den Q the following week > BE THERE
 

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Trail of Muscle Tears

 

QIC: Candu
Date:  08/14/2018
PAX: Whittler, VSquared, Flash ‘n Slide, Clone, Laces Out (respect), Speed Bump, Ringwald, Sunshine, Ohms, FNG-Thumper, FNG-Sink Hole, Prosciutto, Wort
AO: Hill City

Balmy

I am not a professional, you’re here on your own accord. Push yaself, don’t hurtcha self. Extended mosey to come, will take a while to getcha back to your car.

COP

Mile long mosey across Market Street Bridge to The Passage

The Thang – Passing Down The Passage

20 lateral pull-ups- 10 palms out, 10 palms in
Rinse and Repeat at each level
5 levels
Ascending Up The Pryamid
10 dips > box jump up a level > 10 decline merkins > box jump up a level
Rinse and Repeat x 7
14 levels
Mile long mosey back across Market Street Bridge to Blue Rhino
COT – Humility In Leadership
The great Dr. Ben Carson works out a simple formula for humility in his book Think Big (where’s my underline tool @wordpress ?)
IF WE RECOGNIZE THAT:

  1. God created this universe, including us, and
  2. God shows that He is much more powerful than we are by what He does and has done in our world, and
  3. God gives each of is abilities that we cannot supply to ourselves or explain our worthiness of, THEN WE ARE HUMBLED

Moleskin

Prayers for The Count’s brother & upcoming 2.0s for Ohms & Early Bird
PAX wishes @f3prosciutto has stuck around for COT
The Clones dry-heaves are GOATy

News

Cam Run on August 25th in lieu of regularly scheduled program

Upcoming Qs

Bout erryday nowadays!

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2001 Better Never Late

 

QIC: Candu
Date: 07/16/2018
PAX: Cable Cutter, FNG-Dutch Oven, Headshot, Whittler, Ohms, Early Bird, Flemish, Laces Out (respect), FNG-Snookie, The Count (respect), VSquared, Wort
AO: Hill City
Conditions: Delightfully Muggy
I’m Candu your Q, welcome FNGs, this is peer led workout. I’m not a professional. Push yourself, don’t hurt yourself. 

COP

SSH x 15 IC
Imp Walker x 16 IC
Windmills x 16 IC
Hip Thruster x 15 IC
Finkle Swing x 15 OYO
SSH x 15 IC
Windmills x 10 IC
LBAC x 15 IC
Reverse LBAC x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Merkins x 15 IC

The Thang

2001
20 Pushups x 1 Step-Up > Backward Lunge (one leg, then the other)
19 Pushups x 2 Step-Up > Backward Lunge (one leg, then the other)
The trend continues until time called at 6:15
Burnout: Jumping Lunges to failure, mosey back to Blue Rhino

COT

Circle welcomes Matthew Nuar (Snooki) & Dirk Unkle (Dutch Oven)

Moleskin

You had to be there. Be observant, giving, & thoughtful friends. Everyone carries a burden. Often the bigger it is, the better they are at disguising it. Be there for the friends that need it

News

No news is good news!

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U Candu It

 QIC: Candu

Date: 06/09/2018

PAX: Prosciutto, Laces Out (Respect), The Count (Respect), Ohms, Steam Engine, Sundance, Whittler, Ringwald, Best In Show, VSquared

AO: Landfill

70 degrees with a faint haze for 12 PAX searching for a <3 of Gold

Candu on Q > Not a professional > Own free will > push yourself > modify where neccessy > We’ll take ya to your car if ya get hurt

The Mini Mole

COP

SSH x 15 IC
Imp Walker x 15 IC
Windmills x 15 IC
Hip Thruster x 10 IC
SSH x 15 IC
Slow Squats x 10 IC
SSH x 15 IC
Slow Lunges x 14 IC
PeriFormis Stretch AKA The J-Dawg each leg
LBAC x 15 IC
Reverse LBAC x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Triangle Merkins x 10 IC
Dips on bench x 10 IC                                                                                                                            Pull-ups to Failure > 3 more partner assisted                                                                                  Chin-Ups to Failure > 3 more partner assisted

The Thang

Heart of Gold Mosey

PAX Pace Merkin Mile down Landfill hill                                                                                  Mosey > 25 Merkins > Mosey > 25 Merkins > Mosey > 25 Merkins > Lightpole > Mosey > 25 Merkins > Mosey

Grass Hill Merkin                                                                                                                    Jailbreak to first plateau > 10 Merkins > JailBreak to top of hill > 10 Merkins

Field Fatigue (aye!)

Indiana Jones Run                                                                                                                                  PAX single files, Q begins run, back of the PAX sprints to the front of the line > Rinse Repeat > 2 Laps                                                                                                                                                                                                                                                                                                       Walking Lunges Full > Mosey Back                                                                                            Reverse Walking Lunges Halfer > Mosey Back                                                                                Karokee Down & Back                                                                                                                          Low Side Shuffle Down & Back                                                                                                        Jailbreak Full Down & Back > Rinse & Repeat

Cooldown             

Deep Squat Hold > Wheel                                                                                                                    Deep Merkin Hold > Wheel > Rinse & Repeat                                                                                  FlutterKicks x 35 IC

Moleskin

The Thang was unscripted due to my mama having a heart attack yesterday. Very appreciative of the supportive PAX, though I was impressed w/ my ability to wang the thang (trademarking that).  I got all the emotions off my chest (whew!) and opened up about the experience. I’d like to credit F3 for improving my demeanor in tough situations.    Thanks to all for the support. She gonna be aight, for now!

News

Laces Out to post in Dallas next week, safe travels! 

TEEEEEE SHIRT TIIIIME Don’t forget to order ya F3Chatt Tee Shirts!!

Upcoming Qs

Rumor Mill swirling Prosciutto Qs on Monday at The Beast