9 PAX showed up for a non-coupon day of hard work with "The Cooper".
Warmorama:
Mountain-Man-Poopers
Mountain Climbers – OYO
Abe Vagoda
Tippy Taps OYO
Water Wheels
Motivator
The Cooper:
1 Warm-up lap followed by 10 reps of burpees, merkins, and squats, then another lap and 9x, lap, 8x and down to 1 rep of each, and a victory lap at the end. We all finished right on time!
Prayers for Afghanistan, Iraq, and Haiti.
T-Bone’s 70’s Show
17 Pax gathered for some old school rock ‘n roll
WOR: Glen Campbell – “Rhinestone Cowboy” – old man burpees, goofballs, tappy taps, quad stretch, runners stretch
Mosey to Hoffa: Free – “All Right Now”
Thang 1: Aerosmith – “Dream On” – Short lap with a set of 10 Burpees
Thang 2: Groovy Dora – Partner A – run up hoffa, 5 burpees, run down and swap with Partner B who performs exercises at base of Hoffa – exercises change with each song – partners continue rotating throughout (1 running and one working)
Song 1: Heart – “Crazy on You” – Derkins and BBSU
Song 2: Boston – “More than a Feeling” – OH Press and Flutter Kicks
Song 3: Petra – “God Gave RnR to you” – Blockees and Jollys
Song 4: Bob Seger – “Old Time RnR” – Curls and Squat Jumps
Song 5: The Cars – “Just What I Needed” – Thrusters and Jollys
Song 6: Blondie – “One Way or Another” – Skull Crushers and LBC’s
Song 7: Tom Petty – “Refugee” – Grave Diggers and American Hammers
Song 8: Pink Floyd – “Another Brick in the Wall pt2” – Chest Press and Leg Raises
Thang 3: Queen – “We are the Champions” – Run up Hoffa, 10 burpees in cadence, 1 minute plank, mosey to flag
NOR: Banks, Shiplap, Tortuga, Saga, Sparrow, Capn Crunch, Wet Burrito, Bad Debt, Bloomer, Panda Express, Cheese, 8-Track, Jolly, Panhandle, Katniss, Drumline, T-bone (Q)
Moleskin: Be on a spiritual journey – encourage your kids and your spouse on their journey – wherever they may be – everyone’s stories are still being written – be willing to talk about it with your family (and with your fellow PAX).
COT: School beginnings, Afghanistan, Haiti
18 PAX (including 2 FNGs) posted this morning for K-Pop’s last workout before heading off to college.
Warm-o-Rama:
Side Straddle Hops – IC 30
Tappy Taps – IC 10
Shoulder/Tricep Combo Stretch – 10 count each arm
Abe Vigoda – IC 10
Merkins – IC 10
Thang 1: Elevens!
PAX moseyed around the short loop, stopping at each light pole. Starting with 10 burpees, 1 merkin, working to 1 burpee, 10 merkins.
Mosey to playground
Thang 2: Billy Madison
Since K-Pop is heading off to college, we needed to remind him of all the years of school he’d already completed…
Each “grade” consisted of a lap around the base of Hoffa followed by an “exam” which consisted of 12 reps of the given exercise. The previous “grade” exam was added to the new grade each time.
1st Grade: Little Baby Crunches
2nd Grade: Air Squats, LBCs
3rd Grade: Merkins, Squats, LBCs
4th Grade: Flutter Kicks (4=1), Merkins, Squats, LBCs
5th Grade: Big Boi Sit Ups, Flutters, Merkins, Squats, LBCs
6th Grade: Lunges (2=1), BBSUs, Flutters, Merkins, Squats, LBCs
7th Grade: American Hammers (4=1), Lunges, BBSUs, Flutters, Merkins, Squats, LBCs
8th Grade: Mountain Climbers (4=1), AHs, Lunges, BBSUs, Flutters, Merkins, Squats, LBCs
9th Grade: Ranger Merkins, Mountain Climbers, AHs, Lunges, BBSUs, Flutters, Merkins, Squats, LBCs
10th Grade: Dips, Ranger Merkins, Mountain Climbers, AHs, Lunges, BBSUs, Flutters, Merkins, Squats, LBCs
11th Grade: Atomic Merkins, Dips, Ranger Merkins, Mountain Climbers, AHs, Lunges, BBSUs, Flutters, Merkins, Squats, LBCs
12th Grade: Burpees!, Atomic Merkins, Dips, Ranger Merkins, Mountain Climbers, AHs, Lunges, BBSUs, Flutters, Merkins, Squats, LBCs
Sadly, none of the PAX were able to complete high school. Maybe next time the Q will leave out the Elevens to make room for the final grades?
Final Thang: AYG run up Hoffa, hold Al Gore for the 6.
CoR, NoR, CoT: Crash, K-Pop, Tortuga, Doublemint, Pick-a-Brick (FNG), Banks, Jolly, Jailbreak, TBTF, Bloomer, Cheese, Bad Debt (FNG), Noodles, Minnie, Wet Burrito, SAGA, Sparrow, Crack (Q)
On August 10th the reverse timeline began as we move through the decades.
After a warm up to Eminem’s Lose Yourself (full body scan following the Q, neck rolls, arm circles, tappy taps, goofballs) we gathered at the base of Hoffa for a millennium.
The Thang: First Pax to 100 runs to the hill and ends the exercise for all. On return Pax can resume said exercise or switch to Mary of his choice. Winner gets a 5 burpee penalty for next round but also gets to choose the next exercise. The set list:
Moleskin: Many refugees see our suburban world, jaded to the teenager, as paradise itself. What in your life could you stand to look at like a refugee?
COT: DaVinci (Q) Panhandle, BigMac, Hotbox, Jolly, Baker, Aloha, Drumline, TBTF, Cookies, Dottie, Blues Clues, Sparrow, Capn Crunch.
WOR – burpee (slow) x5, SSH x15 IC (worst cadence count of all time), Copperhead Squats x10, Copperhead Merkins x10, Tappy Taps x10 IC
Thang – We broke up in 4 teams of 3-4 PAX per team. The routine was set up in a 4 station rotating format with the goal of 4 rounds (we didn’t have the time to complete all 4 rounds of all 4 stations)
Station 1 – at the COOTIES – Pull ups, Squats
Station 2 – at the swings – Atomic Merkin, Merkin
Station 3 – at the SHOP – step ups, squat jumps
Station 4 – at the base of Hoffa – curls, overhead presses, mosey or sprint to the top of Hoffa, 5 burpees, mosey down
First round we did 100 reps at each station (100 reps total between the two movements), second round we ran through the stations at a 75 rep count, third and fourth rounds would have been 50 and 25 reps at each station but we did not get there due to time.
After the round of 75 the PAX moseyed to the top of Hoffa for some Mary with a view, we circled (ovaled) up and went around the circle each PAX calling out an exercise for 5-10 reps and the next PAX immediately with no break calling out the next.
We moseyed to the bottom of Hoffa, did 20 reps of anything we wanted with the coupon and made our way to the flag
Count-O-Rama – 14 PAX in attendance
Name-O-Rama –
COT – Prayers for Dale (Crack’s uncle) who had a health scare and needs to make significant changes in lifestyle to remain healthy, Prayers for the community to stay healthy and safe
Due to an intense week with a BD followed by a PT test YHC decided to through ultimate frisbee into the mix for you do you Monday. I was a great showing, the playing field was large, and your QIC ran over 3 miles as I am sure most other PAX did as well.
Thang: Ultimate frisbee at Wheaton North HS. 5 on 5 and a 100 yard field
NOR: Archive, Shiplap (Q), Panhandle, Panda Express, Sparrow, Ralphy, Tortuga, Cheese, Saga, Gummi Bear, Hotbox
Moleskin: Are you happy? If not, do something about it.
Welcome to F3
Our 3 F’s are: Fitness, Fellowship & Faith
5 Core Principles:
I am not a professional. I have no knowledge of any injuries. You are here at your own risk. Know your body, know your limits. Be safe and modify as needed.
WoR:
Tappy Taps x 15
Soft step downs: x 15 each side (stand on your coupon, step down with one leg very softly as if you are stepping on an egg while not crushing it, using the leg that remains on the coupon to support your movement)
Leg compass: x 15 each side (4-count exercise, standing on one leg, extend your opposite leg forward, to the side, then back, then return to neutral)
Imperial walkers: x 15 IC
The Thang
Today’s workout was courtesy of fellow PAX, Coat Factory, at AO Foley. Evidence of just how some simple Physical Therapy (Athletico) exercises, if timed correctly, can provide a great beatdown!
We alternated between defined counts of strength exercises and Tabata timed movement exercises (each 8 rounds, 40 sec on, 20 sec rest). Made some adjustments along the way (20 sec on, 10 sec rest).
Squats – 60
Burpee Broad Jumps – Tabata
Sprinter Lunges x 40 hard count (lunge but your hands come down to the ground like you are getting into the starting blocks)
Tuck Jumps – Tabata
1 leg dead lift – 30 each side
Skater Planks – Tabata – in plank position, do a skater hop – ie hop to one side brining your inside leg behind your outside leg as you land
1 leg glute bridge – 30 each side: one leg stays straight, the other bent with foot on the ground, use the bent leg to lift your butt & straight leg in the air while keeping the straight leg pointed out straight
Bonnie Hurleys – Tabata – do a Bonnie Blair (both side) immediately followed by a Bobby Hurley – repeat until timer runs out
Curtsey squats – 30 each side – 1 legged squat with your other leg coming back behind your active leg for support, like you are curtseying after your wonderful dance moves
Mary:
LBFC (obviously) x 30
American Hammers x 30
Gas Pumps x 30
American Oil Crunches aka Thai Night Club Wallet Drops x 30
NoR: BOGO, Drumline, DaVinci, Tortuga, Cheese, T-Bone, 8-Track, TBTF, SAGA, Katniss, Noodles (Q)
CoT: Prayers for T-Bone’s sister and difficult season. Prayers for SAGA to find a good balance between work and personal life and may he be comforted as he makes decision regarding recommended surgical procedure.
Moleskin – My challenge to the PAX to is take time and reflect about the impact of F3 in our lives. I came to F3 focusing on the fitness aspect and I loved it. Over time, coming together with a group of strangers allowed me to bring my wall down. It made it easier for me to open up and share my struggles without feeling shame. We are all broken individuals with our own burdens. I have come to realize just how important the Fellowship and Faith components are. These are what make F3 unique. I’ve seen the power of prayer during our Circle of Trust. There is a sense of relief knowing that there will usually be someone else within the group going through similar struggles. Let it be a reminder that you don’t have to carry heavy burdens on your own.
Backblast: 8/6/21, 5:30AM, Ground Zero (And Monroe Middle School)
We moseyed about a mile to Monroe, split into teams, and played ultimate. Good game.
NOR: 8-Track, Banks, Cheese (respect), Crack, DaVinci, Panda Express, Shiplap, T-Bone (respect), TBTF, Tortuga (Q, respect)
COT: Thanked God for a great day, bodies that work, friend to workout with. Prayers for Noodles and his M and Crack’s brother-in-law who is in the hospital with heart failure.
It was a beautiful morning to be on Q at Mastodon. It seems like it has been forever since YHC Q’ed there, but I was excited to bless the PAX with my favorite F3 beatdown.
WOR: SSH x 20, Goof Balls x 15, Hillbillies x 10, Picking Daisys OYO, Arm Circles OYO
The Thang: Counted off by 6’s to partner up randomly. Greta is a dora style workout with accumulated rep totals for the team of two – while the other PAX runs the hill
100 Blockees
200 Thrusters
300 One Arm Curls (each arm – 600 total)
added for the 12
200 Coupon Press
100 Skull Crushers
Pick up the 6
NOR: Tortuga (Respect), Katniss, Shiplap (Q), Captain Crunch, Jail Break, Aloha, 8-Track, Crack, Da Vinci, Archive, Panda Express, TBTF
COT – Are you making your self better? How are you affecting the people around you? This workout teaches you both. Regardless of how in shape you are the hill equalizes you….are you slacking? Then you are letting your partner down….Trade reps with them!
13 PAX showed up to AO Mastodon: Sparrow, Tortuga (respect), Panda Express, Drumline, Bloomer, 8-Track, Noodles, T-Bone (respect), Jolly, SAGA, Da Vinci, Banks, BOGO (Q)
WOR: 15 mountain climbers (in cadence), 12 abe vigodas (in cadence), 20 goofballs (in cadence), OYO michael phelps, OYO quad stretches
Thang 1: Pearls on a string. Run the bigger loop that goes over 4 bridges (~.8 miles). Stop to do exercises after each bridge. The exercises accumulate: 10 Side-straddle Hops in cadence (added at bridge 1), 10 Mucho Legos (added at bridge 1), 15 Burpees (added at bridge 1), 50 American Hammers (added at bridge 2), 15 Star Jumps (added at bridge 3), 50 Tricep Dips (added at bridge 4)
Thang 2: Bernie Sanders on Hoffa with ab exercises at the top and bottom: 40 Flutter Kicks / Bernie Up, 40 Gas Pumps / Bernie Down, 40 Dollys / Bernie Up, 40 LBCs / Bernie Down
Mary: 3 minutes of in cadence flutter kicks
COT: Prayers for Noodles’ M, Prayers for Jolly’s M, Prayers for Sparrow as they begin fostering two kids
