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“Oh the Humanity”

QIC: The Count
Date: 12/15/2018
PAX: 9 Volt, Blowout, Bubbles, Deep Dish, Fast lane, Powder Room, Rhythm, Rug Doctor, Sidekick, Sidewinder, Threeskin, FNG-WuzntMe
AO: The Battery (Tinsley Park, Cleveland)

Conditions: 49 degrees, Overcast, some light sprinkles, but still a great day to workout!

The Disclaimer: I’m not a professional. You are here on your own initiative. Push yourself and modify as necessary to avoid injury.  If you get hurt let someone know, and we will get you back to your transportation or to ER if necessary.

COP

Mosey from P/L up to to P/L with Pool.  SSH, Abe Vigoda, Plank Jacks, Tappy Taps, Finkle Swings, 30 lb Coupon for Bucket Brigade, ladder drills, and side shuffles around four corners. 

The Thang

Hindenburg B.L.I.M.P.S. (Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats.   (730 Reps) + 2 sprints (300 Yards) + Bear Crawl (50 Yards) = Full Body Workout!

Four Corners (25 yards between cones) First corner do Exercise and number of Reps indicated. Proceed to corners 2, 3, & 4 repeated exercise and Reps.
Burpees (10) x 4 = 40, Lunges (20) x 4 = 80, Imperial Walkers (30) x 4 = 120, Merkins (40, 40, 30, 20, 10) = 140, Plank Jacks (50, 40, 30, 20, 10) = 150, Squats (60, 50, 40, 30, 20) = 200
Mary Go Round: 13 Pax each responsible for IC 10 Reps = 130 Mary’s
Time left to cool down by same way we warmed up with Bucket Brigade, Ladder Drills, and Side Shuffles, and them Mosey back down hill to starting point and F3- Flag for COT.

COT

 CIRCLE OF TRUST:  Counterama, Namerama, Announcearama – Introduced FNG – A. J. Bembry (WuzntMe).  Employed at Blood Assurance, but moving to BC/BS.  Prayers for family members and our deployed soldiers.  Prayers for safe travels to those traveling for holidays.
BALL OF MAN: Lifted up in prayer to spoken and unspoken prayers.

Moleskin

Very little Mumble Chatter (Good Stuff), means everyone was working hard, breathing hard, making it hard to talk crap!  🙂  Enthusiasm was high!  Observed some technique that needed some work (especially some of mine!)    

News

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The Deck of Death

Date:  11/26/2018

QIC:  Lugnut
PAX: Mr. Clean, The Count, Poacher, Geek Squad, Ducktales, Picasso
AO:  The Huey
Conditions: cool, but not freezing
Disclaimer: Disclaimer shared
WARM UP:  Mosey and brief round of exercises. Gotta get down to business and attemp to finish the deck.
THE THANG:
Deck of Death: Using A the F3 deck of 54 cards, we worked through 30 minutes of reps/exercises as instructed on the card drawn.  If a low number card was drawn, reps of 10 + the card number were performed. If a face card drawn, it was 20 reps. There were 1 lap Moseys around the track as part of the Thang as directed by the cards.

No Marys today, good beat down “in the cards.”

COT:  short and sweet, Lugnut is a man of few words!  Prayers and Praises for those heard and unheard.
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Cards Anyone?

QIC: The Count
Date: 12/6/2018
PAX: Care Bear, Iron Butt, Laces Out, Moondance, Prosciutto, Ringwald, Sidekick, Speed Bump, Sunshine, VSquared, Whittler
AO: Hill City (Renaissance Park)

Conditions: 23 degrees, calm, dry (Darn Cold)

The Disclaimer: I’m not a professional. You are here on your own initiative. Push yourself and modify as necessary to avoid injury.  If you get hurt let someone know, and we will get you back to your transportation or to ER if necessary.

COP

Mosey from P/L to Renaissance Park and around path ending up in field by carousel.  SSH, Abe Vigoda, Plank Jacks, Tappy Taps, 5 Burpees. 

The Thang

Cards Anyone – Dexicon Deck of Pain (614 Reps) + 2 sprints (300 Yards) + Bear Crawl (50 Yards) = Full Body Workout!

4 stacks of cards by suit shuffled (Hearts-Cardio, Clubs-Core, Spades-Legs, Diamonds-Upper Body).  Reps and exercises based on luck of the draw.  Individual picks from one of 4 stacks and announces to group the Exercise and number of Reps (A=100, J-Q-K=25, 2-10= Card+10).  Next individual picks from next stack.  As my memory serves me:
Hearts(Cardio) – SSH (100) , 1 Suicide Sprint (100 Yards), 1 Suicide Sprint (200 Yards), Bear Crawl (50 Yards), Plank Jack (25), Burpree (25).
Clubs(Core) – SSH-(100), WWII Situp (12), High, Slow Flutter Kick (13), Oblique Crunch (15), Lil Baby Crunch (17), Luge (18), Rosalita (10), Freddie Mercury (25)
Diamonds(UpperBody) – Chuck Norris Merkins (13), Hand-Release Merkin (15), Wide-Arm Merkin (16), Derkin (17), Merkin (18), Dips (25), Merkin (25)
Spades(Legs) – Bulgarian Split Squat (12), Wojo Squat (13), Standing Lunge (15), Monkey Humper (17), Backward Lunge (18), Smurf Jack (25), Squat (25)

COT

leading from the front: Credible leaders often lead by doing! Don’t be afraid to roll your sleeves up and be humble in leadership, give your people the praise in public and criticism in private. 
 CIRCLE OF TRUST:  Counterama, Namerama, Announcearama – Prayers for family and our deployed soldiers.  For our 41st President George H.W. Bush who joins Barbara.  Pay respects for the last of a generation of patriots who went on to serve the people.
BALL OF MAN: Lifted up in prayer to spoken and unspoken prayers.

Moleskin

It was Cold yet the enthusiasm was high!  There wasn’t much Mumble Chatter, but I did observe some technique that was still not very good!  But at least I didn’t curse!!! :-0  

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I Can’t Feel My Fingers or Toes !

Date:  11/21/2018

QIC:  The Count
PAX:  Fast Lane, Threeskin, Dorothy (Nomad from NY by way of Knoxville)
AO:  Beast Ridge (Camp Jordan)
Conditions:  30 Degrees, light breeze, low humidity (I wish I had waterproof shoes)
Disclaimer: Disclaimed (no FNG’s)
WARM UP:  Mosey from P/L to Jungle Gym, SSH (10 IC), Abe Vigoda (10 IC), Flying Sun Gods (10 ea leg IC), Plank Jacks (10 IC), Burp-Ups at Pull Up Bar (10 OYO)
Mosey to Soccer Stadium
THE THANG:
Quarter Pounder: Start at one end of field.  AYG 25 Yards (25 Merkins) – Bernie Sanders back to starting point.  AYG 50 Yards (50 Squats) – Bernie Sanders back to starting point.  AYG 75 Yards (75 Mountain Climbers) – Bernie Sanders back to starting point.  AYG 100 Yards (100 SSH) – Bernie Sanders back to starting point.
Mosey to Bleachers and do Serpentine run from one end of bleachers to the other and back and perform 20 Derwin’s and 20 Incline Merkins, Rinse and Repeat (x 3).
Mosey to P/L for Mary’s:  XY’s – count 1 & 2 Rosalita, counts 3 & 4 Flutter Kick (10 IC) – Never Cross Dolly – Just like Dolly’s but upper body is in Iron Cross (10 IC) – E2K (Oblique Crunch) – Right ankle over left knee, bring left elbow to right knee, switch (10 IC each leg).  Good Mornings (10 IC), Peter Parkers (10 IC), Imperial Walkers (10 IC), Plank with alternating leg lifts (10 IC), LBC (10 IC), Big Boy Sit-ups (10 IC), Reverse Pickle Pounders (10 IC), American Hammers (10 IC).
End Ex!  Good Job Gents – Great to have Dorothy with us…
COT:  Short and Sweet, because QIC could not feel his fingers or toes!!  Prayers and Praises for those heard and unheard.  Have a good Thanksgiving but don’t be Glutenous!! 🙂
TheCount
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Never Give Up!

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
 
 

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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!
 
 
 

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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!

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Millennial(-) Workout by the Quinquagenarian [kwing-kwuh-juh-nair-ee-uh n, kwin-]

Date: 10/20/2018
QIC: The Count
PAX: VSquared, Venus, Cowbell, Peanuts, Doodles, Geek Squad, Jabooti, Radiohead, Care Bear, Ringwald, Prosciutto
AO: Landfill (White Oak Park)
Conditions: 60 deg F & Rainy (Perfect Conditions)
Disclaimer: Disclaimed (no FNG’s)
WARM-UP:

  • Sprinkler – IC  x15 ea side
  • Abe Vigoda – IC x15
  • Tappy Taps – IC x10
  • Finkle Swings – x15 ea leg
  • Mosey around Soccer Field

THE THANG:
Millennial(-) Routine – Ten Exercises conducted as follows: Idea is to reach 2000 total reps.
1. SSH: 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
2. Lunges: 50 per leg, 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
3. Merkins: 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
4. LBC’s: 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
5. Mountain Climbers: 50 per leg, 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
6. Flutter Kicks: 50 per leg, 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
7. Cherry Pickers: 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
8. Squats: 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
9. Oblique Crunches: 50 per side, 100 Reps per PAX (200ttl)- AYG 50 Yards- Mosey back to start
10. Burpees: 50 Reps per PAX (100ttl)- A little short of our 200ttl!
Modified Bataan Death March. Two columns 6 PAX in each. Last person in each column drops and does 3 Burpees while rest of PAX continue mosey around field. Complete Burpees and AYG to pack.  Touch last PAX in line and continue to front and mosie.  We completed 2 laps and each PAX should have completed 12 Burpees.
MARY Go Round: Each PAX leads group to 10 IC Mary’s of their choice.
END EX! Great Job Gentlemen!

COT:  
Live your life like someone is always watching (because there always is)!  Be an inspiration and lead by example with optimism and build people up!  Simply put be the role model at home, at work, at play, and where you worship!
Nice quote shared by Prosciutto from Hall of Fame Coach, Vince Lombardi.  “You don’t win once in a while, you don’t do things right once in a while, you do them right all the time.   Winning is habit.”

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B.L.I.M.P.S at the Beast

QIC: The Count
Date: 10/01/2018
PAX: Peanuts, Fast Lane, Jabooti, Best In Show, Early Bird, Whittler, Sidekick
AO: Beast Ridge (Camp Jordan)

Conditions: 71 deg. F

I am not a professional (Disclaimer)

WARM-UP:

  • SSH x20 IC
  • Abe Vigoda x10 IC
  • SSH x15 IC
  • Small Arm Circles x15 IC
  • Small Arm Circles/Reverse x15 IC

Mosey from P/L to Soccer Field by way of Play Ground parking area.
THE THANG:
6 Stations on nearside of Soccer Field.  At the completion of each full round of six exercises all PAX run across Soccer Field to other side and back to first station.

  • Burpees x5 OYO
  • Lunges x10 each leg OYO
  • Imperial Walker x15 OYO
  • Merkins x20 OYO
  • Plank Jacks x25 OYO
  • Squats x30 OYO
  • Run across Soccer Field and back to Station #1

Rinse and Repeat 3 times.
Mosey back to P/L
MARY Go Round:
Each PAX leads group to 15 IC Mary’s

  • American Hammer
  • Pickle Pounder
  • LBC
  • X and O
  • Hello Dolly
  • Flutter Kicks
  • Rosaletta
  • Planks


COT
Life is about Attitude….10% what happens and 90% how we react, Charles Swindoll
We are in charge of the Attitude we will embrace for the day, so make it a great one!

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B.L.I.M.P.S. + 2

QIC: The Count
Date: 10/04/2018
PAX: Fissure, Mr. Clean, Geek Squad
AO: The Huey (Veterans Park)
Conditions: 72 deg. F
I am not a professional (Disclaimer)
WARM-UP:

  • SSH x 20 IC
  • Abe Vigoda (Windmill) x 10 IC
  • SSH x 15 IC
  • Little Arm Circles x 15 IC
  • Reverse Arm Circles x 15 IC
  • Moroccan Night Club x 15 IC

THE THANG:
Begin on 1/4 mile track at first light pole.  After each exercise run to next light pole for next exercise.

  • First Light Pole: Burpees x 5 OYO
  • Run
  • Second Light Pole: Lunges x 10 IC
  • Run
  • Third Light Pole: Imperial Walkers x 15 IC
  • Run
  • Fourth Light Pole: Merkins x 10 IC (20 Total)
  • Run
  • Fifth Light Pole (using low balance beam) :  +2 (10 Decline Merkins and 10 Incline Merkins)
  • Run
  • Sixth Light Pole:  Plank Jacks x 25 OYO
  • Run
  • Seventh Light Pole: Squats x 15 IC (30 Total)
  • Run to First Light Pole

Rinse and Repeat 5 times
MARY Go Round:
Each PAX chooses their own Mary and leads group to x15 IC

  • American Hammer
  • Flutter Kicks
  • Bicycles
  • Hello Dolly

COT
Live life to the fullest.  Make sure you have a good balance between work and family, for when we are on our death beds, no one says, “I wish I worked more”.
Make It A Grea Day!