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Steady Eddie vs. Frantic Frank

 

QIC: Speed Bump
Date: 09/13/2018
PAX: Best in Show, Care Bear, Fissure, Flow, FNG-The Cook, FNG-Two By, Goose, Jabooti, Laces Out, Moondance, Peanuts, Prosciutto, Ringwald, Sunshine, VSquared, Whittler
AO: Hill City

UUUUMMIIIIDDDD, and mildly warm.

It’s 5:30am and welcome to F3. I am not a professional, you are here of your own will (and we are glad), modify as necessary, if you get hurt, we will get you back to your car.

COP

Mosey over to the Great Hall for some warm up. The Pax completed the following exercises for a thorough warm up.

  • Good mornings x 10 in cadence
  • Side shuttle hops x 20 in cadence
  • Finkle Swings, partner up and do 15 each leg
  • Side shuttle hops x 20 in cadence
  • Little baby arm circles x 20 in cadence (reverse and repeat)
  • Plank x 15 in cadence (stay up)
  • Plank jacks x 15 in cadence (stay up!)
  • Wall sit x 20 in cadence
  • Alabama Ass Kickers x 15 in cadence
  • Side shuttle hops x 20 in cadence

Moseyed back to Mt. Medoriyama, immediately completed 20 Merkins in cadence.

The Thang

Q explained the theme of the day, “Steady Eddie vs. Frantic Frank.” If “Frank” is called out, all PAX must immediately complete 20 Side Shuttle Hops with speed.

  1. Partner exercises:  
    1. One partner does Michael Phelps while the other partner sprints up and moseys down Mt. Medoriyama. Goal is 140. Once a group is finished, they must run up and down Mt. Medoriyama until all PAX are done.
    2. Box jumps up the concrete steps while the other partner does lunges, go until you hit 200. 
    3. One partner does burpees, while the other partner runs around the smaller two hills. Stop when you hit 80. 

The entire group of HIMs were utterly exhausted at the end of the Thang, having learned over the course of partner exercises to hate Frank and any utterance of his name.
The PAX proceeded back to the Love Shack for 5 minutes of Mary, wherein Frank was called two more times, solidifying how awful Frank actually is.
MARY:

  • Flutter Kicks
  • American Hammers
  • Freddy Mercury

COT

“Steady Eddie vs. Frantic Frank”. I have always been a Frantic Frank, struggling to keep myself from impatience, to put the same amount of effort into my work throughout the day, and to love the people around me no matter how they treat me. Steady Eddies are un phased by life’s circumstances, willing to ride out the ups and downs of life, while Frantic Franks are tossed about by their own emotions. As you can imagine, Steady Eddies are better leaders, husbands, community members, and friends, because they see life in full view, taking into account that some days require more patience, energy, care, etc., but each day requires the same attitude.  That’s what I love about James 1:2-3, “Count it all joy, my brothers, when you meet trials of various kinds, 3 for you know that the testing of your faith produces steadfastness.” Encourage a brother to be a Steady Eddie today, and encourage them towards peace when they get frantic.  

Moleskin

Jibouti and Proscuitto are to be commended for their dedication to finishing partner exercise two, and Whittler ought be complimented for his excellent Side Shuttle Hop form.

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Convergence with Nashville coming soon. 

Upcoming Qs

9/18 – Wort
9/20 – Kodak
 

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Activate Your Glutes

QIC: Speed Bump
Date: 08/08/2018
PAX: Barney, Butterbean, Cable Cutter, Candu, Care Bear, Deep End, Dutch Oven, Fissure, Flash ‘n Slide, Flemish, Free Candy, Laces Out, Moondance, Ohms, Picasso, Ringwald, Sidekick, Snookie, Sunshine, The Count, The Peddler, Whittler
AO: Hill City

Conditions

75 Degrees, humid as all get out

Disclaimer

It’s 5:30am and welcome to F3. I am not a professional, you are here of your own will (and we are glad), modify as necessary, if you get hurt, we will get you back to your car.

COP

Good mornings 

Finkle Swings

Side shuttle hops

Little baby arm circles (reverse and repeat)

Plank

Plank jacks

Alternating shoulder taps

Alabama Ass Kickers 

Side shuttle hops 

Side shuttle hops again (for good measure)

Now that we are finished with the warm-up, 15 burpees OYO!

The Thang

This morning’s workout is entitled, “I Can’t Activate My Glutes.” As you can guess, we will be working hard today to exercise the biggest muscle group in our body. As we go throughout our workout, whenever you hear the words “ACTIVATE GLUTES” , you must stop what you are doing and complete 10 squats using the best form possible (always squeezing your butt cheeks). Resume previous exercise as soon as you are finished.
DORA with a twist
Partner up! While partner A completes one Bernie Sanders suicide (1 suicide = running to all cones present and back to starting line), partner B will complete as many reps of stated exercise as possible. Once total reps goal is achieved, rinse and repeat 3 times with different exercises. Hold plank / Al Gore in between exercises if you get finished early.

  • Exercise 1, Merkins x 100 (good form!)
  • Exercise 4, Lunges x 100
  • Exercise 6, Big boy sit ups x 100
  • Exercise 5, 8 count Body Builders x 20

“ACTIVATE GLUTES” was uttered more than 8 times throughout the workout, much to the PAX’s dismay.
The Pax finished up with 10 minutes of some solid MARY:

    • Pickle dippers (small, medium, magnum a.k.a., The Whittler)
    • Michael Phelps (new exercise)
    • American Hammers
    • Flutter Kicks
    • Freddy Mercury
  • Xs and Os (from our Greenville friends)
  • Crunchy Frogs
  • More flutter kicks

COT

CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: 

Moleskin

Some of you might remember the famous Tiger Woods quote back in 2015, in the midst of one of the worst runs of form Tiger has ever experienced. As he withdrew from yet another tournament, he came up with another excuse for his poor performance. Fog rolled in delaying the start, and in his words, “My glutes just weren’t activating out there.” Now, TW is an amazing golfer with an outstanding pedigree, but how hard do you think it was be for him to say, “you know I’m just playing really crappy golf right now”?
Taking responsibility for poor performance, impatience, rude behavior, or laziness is difficult. Today, don’t deflect if someone confronts you about a mistake at work, or if your wife tells you that you are being an ass. Take it on the chin, own up to it, and make a commitment to be better for the rest of the day. Also, don’t forget to activate your glutes.

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Upcoming Qs

More VQs coming!