Date: 11/7/2018
QIC: The Count
PAX: Fast Lane, Sidekick, Threeskin
AO: Beast Ridge
Conditions: 45 Degrees, no wind, low humidity (conditions could not have been better)
Disclaimer: Disclaimed (no FNG’s)
WARM UP: SSH, Tappy-Taps, Windmill, Imperial Walkers, Finkle Swing, Mosey around Parking Lot area.
THE THANG:
Set up in Parking Lot 4 cones, rectangular shape with about 25 Yds X 15 Yds. Two exercises per station. 2 Teams of 2 PAX. 1 PAX does one of the exercises while 2nd PAX does the other and then they switch. Everyone holds Al Gore until all PAX have completed both exercises. All PAX AYG to next station and do next set of exercises. 4 Stations x 2 Exercises = 8 Exercises.
4 rounds increasing by 5 Reps per round. 20/25/30/35 of each exercise. Station 1, 3, & 4 were 1:1 (20/25/30/35 Reps of each exercise. Station 2 – Ratio of 20 Squats to 10 Burpees, 25 Squats to 15 Burpees, 30 Squats to 20 Burpees, 35 Squats to 25 Burpees.
Station 1: 25lb Coupon (any arm exercise – Curls, Triceps Ext, Wood Chopper, etc.) / Flutter Kicks.
Station 2: Squats / Burpees
Station 3: Imperial Walkers / Merkins
Station 4: Big Boy Sit-ups / Mountain Climbers
No time for additional Mary’s – End Ex! Good Job Gents
COT: “Don’t Give Up” is a phrase that was made famous by Coach Jim Vilvano who fought and lost his battle with cancer. I used it today to remind my F3 Brothers that there are those days where we just want to throw up our hands and yell, “I Give Up”! I know over the years I’ve had my share of those times, we all do! Just keep believing in yourself, your family, your employees, and especially our country. We live on the greatest nation on the face of the earth and we are all blessed to be in it!
TheCount
Call The Plumber, These Pipes Are About To Burst
QIC: Picasso
Date: 11/7/2018
PAX: Ohms, Geek Squad, Mr. Clean, Prosciutto, Whittler, Milkman, Radiohead
AO: Lion’s Den
Conditions
48 degrees
The Disclaimer
I’m not a professional. Work hard but smart.
COP
Good mornings x 10 IC
Baby Arm Circles x 10 IC
Mountain Climbers x 10 IC
SSH x 10 IC
Moroccan Night Club x 10 IC
Should Press x 10 IC
Butterflies x 10 IC
Cherry Pickers x 10 IC
Baby Arm Cirles x 10 IC
Fairy Flyers x 10 IC
Curls x 10 IC
The Thang
4 x 4s – Start with arms raised in a standing position, burpee into plank followed by four Merkins followed by four mountain climbers with each leg. “One” is completed when returning to the standing position with arms raised. Wash, rinse, repeat.
Prosciuttos Gold Chain x 10 IC – Reach both hands behind head like you’re taking off a gold chain and bring your hands back to the front. Rinse and Repeat
Annies – Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm.
Seal Crawl – Bear crawl using only your arms. Drag your feet like a seal’s flipper!
Bat Wings – 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps. Everything is on a 4-count
Prosciuttos Gold Chain x 10 IC
Blades of Steel – Start in plank position with hands directly under shoulders, keeping arms as straight as possible. Slowly perform merkin with only your shoulders doing the movement, no bend in your elbows.
Dancing Bears – Hands and feet on the ground, lift left leg and right arm to an uncomfortable height, then back on ground. Lift right leg and left arm to an uncomfortable height, return to the ground.
Derkin x 10 IC – Decline Merkin
Dips x 20 IC
Prosciuttos Gold Chain x 10 IC
Floyd Mayweather – From a basic plank position, raise one hand off the ground and punch across, behind and under the opposite arm
One Arm Pickle Pounders x 10 IC
Alternating Shoulder Taps x 10 IC
Balls to the Wall x 10 Sec..repeat x 3
Prosciuttos Gold Chain x 10 IC
Randys – With arms straight out but with face palms down, move arms up and down 6 to 12 inches in cadence.
Supermans x 20 IC
360 Planks + 1 Werkin – Rinse and Repeat 10 times
Underdog x 10 – Under bar pullup
Prosciuttos Gold Chain x 10 IC
MARY
X’s and O’s
Big Boy Situps
LBCs
Hollow Body Hold
Side Plank Left
Side Plank Right
COT
Winter Tip # 1: Just like your arms, you want to ensure your pipes don’t get frozen during the winter. Ensuring a constant flow and heat around the pipes will keep them healthy and functioning all winter long.
CIRCLE OF TRUST
BALL OF MAN
What A Difference A Day Makes!
Date: 11/5/2018
QIC: The Count
PAX: Ducktales, Mr. Clean, Lugnut, Steam Engine, Picasso, Radiohead, Milkman, Geek Squad
AO: The Huey (Veterans Park)
Conditions: 50 Deg F, Wet with slight drizzle
Disclaimer: Disclaimed (No FNG’s)
Warm-Up: Finkle Swings (15/Ea), Tappy-Taps (15/IC), Windmills (15/IC), Nancy Kerrigans (15/ea-IC), 1 Lap around track alternate between Mosey, Bernie Sanders, Side Shuffle.
The Thang:
B.O.M.B.S – Team Up (x2). PAX 1 Starts with Burpees while partner AYG 25 Yards and does 25 Reps of either of 4 exercises (Curls w/25 lb coupon, Tricep Ext w/25 lb coupon, LBC’s, Side Straddle Hop, then AYG and continue with partner left off.
B = Burpees – 50, O = Overhead Press (25 lb/coupon) – 100, M = Merkins – 150, B = Big Boy Situps – 200, S = Squats – 250
When complete each team should have completed 750 Reps + Approx 400 Reps of Curls/Tricep Ext/LBC/SSH.
MARY Go Round: Each PAX leads Mary of their choice for 10 Reps.
End EX! Great Job Gentlemen!!
COT:
Prayers for those heard and unheard requests!
Celebrating 60’s!
Date: 11/03/2018
QIC: The Count (Respect)
PAX: FNG-Tea Bag (Andy Gaskins), FNG-Mugshot (Matthew Gaskins), FNG-Capsize (Tom Rice), Fast Lane, Whittler, Doodles, Cowbell, Peanuts, Threeskin, Venus, VSquared, High Tops, Candu, Early Bird, Ducktales, Fissure, Liverpool, Prosciutto, Outcast, Radiohead, Gisele, Geek Squad
AO: Landfill (White Oak Park)
Conditions: 37 Deg with Fog with Rain
Disclaimer: I’m not a professional, and you are here of your own freewill (except my two sons – FNG’s). Work hard at your own pace, and if you get hurt we will get you to your car or call an ambulance! 🙂
Warm Up: Mosey around field alternating between Mosey, Bernie Sanders, Side Shuffle, followed by Side Straddle Hops, Tappy Taps, Windmills, and Finkle Swings. Last warm up we formed two lines on hill for “Bucket Brigade” routine using a 25 lb plate for each line. Performed scenario twice both up and down the hill.
The Thang:
William Wallace: 4 corners – Aprox 60 yards apart with 1 station in middle of 4 corners where 10 exercises in order await (Side Saddle Hop-10, Lunges-10/ea, Mountain Climbers-10/ea, Flutter Kicks-10/ea, Squats-10, Burpees-10, Imperial Walker-10/ea, Plank Jacks-10, Big Boy Situps-10, Oblique Crunches-10/ea). 1 PAX from each team AYG to middle perform 10 Reps of while rest of PAX hold Plank or Al Gore until their turn. Once 60 Reps of each exercise are done by team they move to next exercise. Each exercise 60 Reps x 10 exercises = 600 Reps.
Ring Around Mary – Group concluded workout with 6 minutes of Mary’s – Dealers Choice of Mary for 10 reps (single or IC).
End Ex! Great Job Gentlemen!
COT: I had the honor to have my two sons there as FNG’s (TeaBag and MugShot) to help me celebrate my last day in the 50’s and welcome me to the 60’s. Reminded the group as to the meaning of the 3 F’s and the importance of our motto; “We never leave a man behind, but we never leave a man where we found them.” Sincere thanks for the Great Birthday Cookie (Fissure) and the music (Geek Squad).
Thanks to all!
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!
“Track” City
QIC: Speed Bump
Date: 11/1/2018
PAX: Candu, Fabio, Free Candy, Moondance, Picasso, Ringwald, Snookie, Speed Bump, Sunshine, Threeskin, VSquared, Whittler
AO: Hill City
60 degrees, extremely pleasant
It’s 5:30am, I’m not a professional, modify as necessary, and know that we are all out here to get better.
COP
Warm up lap around the concrete “track” (entire sidewalk that encompasses both large fields of Coolidge Park). The PAX completed the following exercises at various stops along the way.
- Alabama Ass Kickers
- High Knees
- Side squats
- Side Straddle Hops
- Good Mornings
- Squats
- Side Straddle Hops
The Thang
YHC had a mind to have several stations and a team oriented Q.
The PAX split up into even teams, with the goal of getting through all activities in the quickest time possible. There were three stations:
- Station One
- 50 Big Boy Situps
- 40 Jump Squats
- 3 Suicide Sprints
- Station Two
- Merkin “Mile” around the loop. Every time you see a cone, you have to do 10 pushups.
- The T
- Each Team Member must complete the T at least 5 times while other members work to complete at least 60 burpees as a team.
As the PAX completed a station, they continued on to the next station until all three were complete. The first time around, Team 1 was a controversial victor (Team 2 struggled to understand YHC’s poorly written directions). On the second abbreviated round, Team 2 emerged victorious.
The PAX finished off a tough workout with some MARY:
- Xs and Os IC
- 6”s IC
COT
Teamwork → as is obvious, you couldn’t do today with your team. It was hard, and some of you struggled more than others. That’s okay! We need each other, and encouraging words go far. I have a hard time believing that I need others to walk through life. Recognize today that you need people and that’s an essential part of being human. Don’t deny it, embrace it.
Moleskin
All PAX enjoyed some well-deserved Krispy Kreme donuts after the days workout. Mumble chatter was strong, especially as teams got more and more competitive.
Ruck Dora
November 4, 2018 0530
[youtube https://www.youtube.com/watch?v=iKnqEP5hIHs&w=560&h=315]
AO: BeastRidge
Q – Vila
PAX – sidekick, fast lane, best in show
Warm up:
- SSH IC x15
- Imperial Walkers IC x12
- Forward Fold x15
- Plank IC x10
- Up Dog x15
- Down Dog x15
- Mountain Climbers IC x12
- Plank IC x10
- Forward Fold x15
- Recover
- SSH IC x15
- Forward Fold
- Plank IC x10
- Up Dog
- Down Dog
- Mountain Climbers IC x12
- Plank IC x10
- Merkins IC x10
- Forward Fold x15
- Recover
- SSH IC x15
Transition:
- Mosey around the field
- first stop
- 5 – 8 count body builders
- Second stop
- 10 lunges 5 ea.
- Third stop
- 10 mountain climbers
- Al Gore
Cycle:
Ruck Dora – around the parking lot.
- One team member rucks ahead while the other does max reps and runs to catch and exchange the ruck. Holding at end with plank.
- Merk 200
- LBC 300
- Squat 100
3mom
- Everyone calls their own
Quote:
Respect for ourselves guides our morals; respect for others guides our manners.
Lawrence Sterne
Count
Names
CROM!
Swinging hammers,
Vila
1
QIC: Ducktales
Date: 11/1/2018
PAX: Geek Squad, Fissure, Milkman, Steam Engine, The Count
AO: The Huey
Conditions: The Mountain thermometer read 55 when I rose from my slumber to embrace the GLOOM
Disclaimed
COP
Mosey Alabama Ass Kickers (IC), SSH (IC)
The Thang
1
1 – one minute intervals, mosey for 1 did squats for 1, did mericins for 1
completed the Greatful dead from excercon…. the Pax loved it. they were not hippies.
moseyed out of park down Dayton Blvd for 1 minute, did 1 minute of squats,
mosey for 1 to next lot did SSH for 1
mosey 1 min, burpee for 1
mosey for 1 , squat for 1
mosey for 1, burpee for 1
mosey for 1, mosey for a few more, back at park we lunged down back lot parking spots focusing on form.
went to back wall, next single round was Ascending Testicles
1 minute of Carolina dry docks
1 minute mosy to huey flag
bear crawl ring a fire modified to duck duck bear.
Alphabet abs to close us out, then a cool down lap round the park.
COT
Fissure reinterated the importance of Countarama, and Namearoma. We all added great wisdom of Respect to show respect.
BALL OF MAN
Moleskin
I did not want to do Post when ask about posting last Thursday before we switch to winter single post at Huey. Milkman when given the option is I need it and we agreed to HC. Iron Sharpens Iron, we pushed our selves and will continue to.
Upcoming Qs
The Count Saturday double respect Q with pre ruckus.
Happy Hal-lotto-ween!
QIC: Ringwald
Date: 10/31/2018
PAX: Candu, Geek Squad, Goose, Ohms, Picasso, Prosciutto, Steam Engine, The Count (Respect), Whittler
AO: Lion’s Den
Conditions
The weather gods shined down upon me and warmed up to the mid-50s, like a good fall should be.
The Disclaimer
Delivered with all the pizazz I’m known to bring.
COP
SSH x 20 IC
Willie Mays Hays x 12 IC
Abe Vigodas x 12 IC
Big Slow Arm Circles x 10 IC
Shoulder Press x 10 IC
Mountain Climbers x 10 IC
Side Jacks x 15 IC
Intense Imperial Walkers x 10 OYO
SSH x 15 IC
The Thang
In the spirit of Halloween and the recent $1.6B win of the Mega Millions, I had two grab bags of sorts for the group. I had the following number intervals on pieces of paper in one bag: 10, 25, 50, 100. I had the following exercises in the second bag: Merkins, Tricep Dips, LBCs, Squats, Flutter Kicks, Lunges, Arm Circles, Calf Raises, American Hammers. Chaos Ensued, and to the best of my knowledge, these were the repetitions that came out of it.
Each PAX took turns picking a number and an exercise, and I did my best to keep them in order. Here is my attempt:
25 – LBCs – IC
50 – Arm Circles – OYO (25 each direction)
25 – Merkins – OYO
100 – Flutter Kicks – IC (to 50)
10 – Lunges – OYO (10 Each Leg)
50 – Calf Raises – OYO
25 – BURPEES (JACKPOT) – OYO
25 – Lunges – OYO (13 each leg)
25 – American Hammers – IC
25 – Tricep Dips – OYO
10 – Tricep Dips – IC
10 – Calf Raises – OYO
25 – Arm Circles – OYO (13 each direction)
10 – BURPEES (JACKPOT) – OYO
50 – Merkins – OYO
25 – Calf Raises – OYO
10 – Flutter Kicks – IC
50 – Merkins – OYO
10 – Lunges – OYO (10 each leg)
10 – Tricep Dips – IC
50 – Squats – OYO (this was the only exercise not picked so I chose this on my own)
2 MOM
25 Confusers IC
COT
I regurgitated my speech from last week’s Q, that said people that Create energy tend to become leaders, and those that Take energy tend to become followers. The Count reminded the group that, in order to become a Great leader, you must first be a Great follower.
Moleskin
Secretly I had a couple of Burpee tickets in the exercise bag, which ironically got chosen because relative to the number of other exercise tickets in the bag, chances of grabbing them were slim.
No one had any plans of trick-or-treating this evening. Which goes to show, after college you just start slowing dying inside.
News
NO Landfill workout 11/17/2018 – Migrating to support the Cleveland AO Launch
Starting 11/5/2018 – The Huey workouts will be Monday only and Lions Den workouts will be Wednesday only.
Upcoming Qs
11/1/2018 – The Huey – Ducktales
11/1/2018 – Hill City – Speed Bump
11/3/2018 – The Landfill – The Count (Last workout before DOUBLE RESPECT)
Trick or Treat, Running hurts me feet, but we have the Gloom to beat
QIC: Sidekick
Date: 10/31/2018
PAX: Early Bird, Fast Lane, Gisele, Outcast, Peanuts
AO: Beast Ridge
Conditions
54 degrees and cloudy
The Disclaimer
This is F3. I am not a professional. Modify where necessary.
COP
1 minute of individual stretching, SSH IC X20, Good mornings IC X10, Right foot over left Good mornings ICX5, Left Foot over right Good Mornings IC X5, Third Grade Exercises IC X10, Plank/ Merican cycle, down and hold plank on up X10
The Thang
Today we ran the nature track. I had a baby Halloween bucket full of tricks and treats for the trip. We stopped 5 times over our 2.4 mile run to draw some tricks from the bucket and follow the instructions. The tricks were as follows:
LBC IC X15
Dying Cockroach IC X15
Box Cutters IC X5
Flutter Kicks IC X20
American Hammer ICX15
30 second Plank
25 Mericans OYO
10 Burpees OYO
Baby Arm Circles – Reverse – Cherry Pickers – Shoulder Press – IC X10 each
Carolina Dry docks IC X15
Squats IC X15
Mountain Climbers IC X15
Shoulder Taps IC X15
COT
Be safe on Halloween and enjoy the time with the kids
Moleskin
Guys did a great job today pushing through. Had some good mumble chatter and random thoughts on the run.
News
The Count Double Respect Q this weekend
Cleveland Launch on 11/17
Upcoming Qs
Vila on Monday