As a beautiful sunrise lit up the clouds over MASTODON, 14 PAX (Archive, Aloha, Jolly, Sparrow, Whittler, BOGO, Jailbreak, Cookies, Bloomer, Banks, Beaker, Katniss, Captain Crunch) wandered their way into some pleasant weather and some odd muscle groups.
Warm-o-rama
Motivators IC x 7 Mountain Man Poopers IC x 15 Abe Vigoda IC x 7 Michael Phelps OYO
Squat Form (90 or bust!)
40 Certified Squats – no one goes up until everyone is at 90
MOM-E:
5 Bonnie Blairs (each side) 5 Derkins 5 Dips Plank for remainder (then 6, 7, 8, 9, 10, then descend back to 5)
Work Like an Animal
Around the BASE of Hoffa – Bear Crawl 1st half / Crab Walk 2nd half Dutch Skate while the fireman watches on Broad Jump(Frog) / Duck Walk to the parking lot
6MOM
Curb Stomp your partner Crunchy Frogs (aka Dutch Bazookas) IC x 40
COR/NOR/COT:prayers for traveling PAX — praise for DBC’s safe return — for Archive’s return to the Gloom — for our eyes to see and our ears to hear those who need us this week.
This workout was designed to be easy on the knees, basically anti-leg day
Several of the PAX planned to do an awesome obstacle course this day, so they joined us for WOR then headed downstate to get their medals. We kept it light for them and started the real work once they left.
WOR
Abe Vagodas
Good Mornings
Arm Circles
5 PAX remained so rather than pairing off each PAX was responsible for their own reps at ½ the traditional count. PAX pushed through the reps to whatever point they felt they were slowing down then “rested” with a holding exercise for 10-30 seconds before getting back to work. Here is how it went.
THANG 1: Flora 1-2-3
50 Merkins: Superman
100 LBCs: Hold Plank
150 Bent over Rows: Hold Boat
We did a quick coupon carry walk around the playground before Thang 2
THANG 2: Flora 3-2-1
150 Chest Press: Reverse Plank
100 Overhead Press: Monkey Hang (PAX agreed, this was probably the hardest part of the workout to keep going)
50 BBSU: Hold Half Curl
To loosen ourselves up we did a few times up and down Hoffa with our coupons, some frontwards Rifle carry, some Bernie.
THANG 3: Blitz, how many can you do in remaining time
10 Pull ups/inverted rows
10 Leg Lifts
10 High Pulls
10 Hand Release Merkins
10 Calf Raises
10 Curls
All PAX were on the 4th cycle, some finished all 4
As we continue our FNG/Kotter drive, today proved to be another successful drive and PAX brought in 3 more FNGs. Per usual Ruckers remained and Runners ran like the wind.
PAX went on a ruck around the AO and stopped for the following PT stations:
Station #1 – Bolt 45s (15 squats down to halfway position and return. 15 squats from halfway down position to full squat position and return up to halfway position. 15 full squats or jump squats.
Station #2 – Dan Taylors x7 (1 squat, 4 lunges, 2 squats, 8 lunges, etc.)
Station #3 – 1 Round of ATMs (15 shoulder taps, 15 slow tempo merkins, 15 fast tempo merkins)
Station #4 – Bear Crawl Snake up Hoffa (Snake up Hoffa, PAX at the end weaves in and out to the top of the line, next PAX at end of the line begins crawl).
Plank for the 6.
Got a nice lather in for the day and encouraged some of the running PAX along the way.
NoR – .
CoT – Praise for Whittler’s recent engagement. May God continue to bless his relationship and plans for marriage. Praising God for F3 and the recent growth. Allow old and new PAX to recognize the benefits of this group. Allow us to continue planting seeds with other man that need F3 but don’t know it yet.
As we continue our FNG/Kotter drive, today proved to be another successful drive and PAX brought in 3 more FNGs. Per usual Ruckers remained and Runners ran like the wind.
PAX went on a ruck around the AO and stopped for the following PT stations:
Station #1 – Bolt 45s (15 squats down to halfway position and return. 15 squats from halfway down position to full squat position and return up to halfway position. 15 full squats or jump squats.
Station #2 – Dan Taylors x7 (1 squat, 4 lunges, 2 squats, 8 lunges, etc.)
Station #3 – 1 Round of ATMs (15 shoulder taps,
Station #4 – Bear Crawl Snake up Hoffa
Plank for the 6.
Got a nice lather in for the day and encouraged some of the running PAX along the way.
NoR – .
CoT – Praise for Whittler’s recent engagement. May God continue to bless his relationship and plans for marriage. Praising God for F3 and the recent growth. Allow old and new PAX to recognize the benefits of this group. Allow us to continue planting seeds with other man that need F3 but don’t know it yet.
Eight PAX gathered in the gloom for this morning’s beatdown.
WOR: Michael Phelps OYO, arm circles, copperhead merkins (slow count down IC), copperhead squats, tappy taps IC.
Thang One: Partners shared a frisbee. The goal was to hit each lamppost in order from the west bridge to the north westernmost lamppost. Throws were earned by reps. 10 hand release merkins, 20 flutter kicks (4 count), or 30 squats. Rep order was not mandated, but all three had to be completed before repeating any reps. Frisbees were advanced frisbee golf style: each throw was attempted from the landing spot of the previous throw. Tap-ins were allowed but still counted as a throw and had to be earned.
Thang Two: Same reps and rules from north westernmost lamppost to the monkey bars. Winners of round one started at the first lamppost. Second place at the second, etc. At the monkey bars each PAX went down and back. Only one frisbee made it into the pond. (I’m looking at you, Banks.)
Thang Three: In Dan Taylor alley. New reps. 10 Bonnie Blairs (1=1), 20 shoulder taps (2=1), 30 lunges (1=1). Goals – baseball field backstop followed by the four soccer goals.
Thang four: No reps. To travel to the frisbee you had to bear crawl for the first two goals, lunge the next, crab walk the fourth, and mix and match to the final goal. Throws must alternate between partners. If you arrived at the frisbee before your partner and it wasn’t your throw, you could double back to them. Once you reach them, both PAX can mosey to their disc. (Saga arrived in the middle of this round.)
Thang five: mosey back to Hoffa, zombie crawl up, first to the top called out “Manrise!” The rest of the PAX moseyed up to hold an Al Gore. We did have a couple on a picnic blanket for the sunrise at the top of Hoffa, so it had to be done.
BigMac and Loafers had to go, so we did NOR before Mary, thus the seated NOR video.
Mary: flutter kicks with PAX reciting the verse in place of the count made it through the first chunk of our passage before running into multiple versions being recited. “For by grace you have been saved through faith.”
COT: prayers were lifted up for Cooper, Bloomer and their family, BigMac’s church as they will be presented with their pastoral candidate Sunday, Brian as he will be moving to rehab soon, Saga’s M, who is having some brain scans to try to figure out what’s going on. Praise for bodies that work and men to push us on.
Donuts were consumed (Thanks Jäzz Händz!), directions to Tortuga’s church were shared, and after a brief coffeteria, most PAX headed out to move some mulch.
Warmup involving high rep block thrusters to surprise everyone who thought this would be easy.
Dodge Ball
Pax split into two teams. To start the game, everyone completes 20 Merkins before making a run for the dodge balls. 3 Squats are required before each throw. When you get out you have to run the perimeter of the tennis courts and then plank till that game ends. Tortuga suprised us by having a vast knowledge of obscure dodgeball variants. We tried several of his variations.
Bears Vs Crabs
Pax are divide into uneven teams based on their preference for crab walking or bear crawling. Slightly more pax prefer bear crawls. The bears dominate every game, despite a number of rule variations designed to give the crabs an equal opportunity (no hands, hands, goalie rules, etc).
Nerf 2: Electric Boogalo – The Hunt for Wet Burrito.
David and Goliath, with nerf guns. Pax split into two teams. A challenger steps out from his team and challenges the other team to an exercise, naming his rep count (Let’s say, 50 squats). A defender steps out from his team and accepts the challenge on behalf of the whole team. Although the two pax are engaging in representative combat, all PAX present will do the exercise stated. When the first representative warrior reaches the target rep count, he picks up a nerf gun and fires on the other team. When the second representative reaches the target rep count, he also picks up a nerf gun and tries to shoot the attacker. The fighting ceases when either of two things happen: The attacker gets shot, or one of the other pax finishes the reps and runs to the top of the hill, proclaiming freedom for the captives.
Moleskin
Life doesn’t always go the way you planned, but when I shot that guy in the neck, life was good.
Spring Training has finished, opening day had some goofy events:
first home run of the season was hit in the snow and the batter thought was a double
home run bouncing out of the fielder’s glove and yielding an out instead of 2 runs based on a base running rule
the Cubs had more runs than they had hits (and still lost)
But F3 has no off season. We have been getting out beatdowns all winter! The PAX came out in force and three FNGs (who will be posting mostly at other AOs, but we got to name them!)
WOR was a baseball classic to get us going:
High Knees
Butt Kicks
Karaoke
Frankensteins
Toe Touches
Lunge Twist
Arm Circles (with 2 baseballs in each hand) Palms Down Forward, Palms Up Backward
THANG:
5 stations on the baseball field. 9 innings, 5 minutes each, Q kept time and called out at the top of each inning. PAX distributed to the stations and did the exercise that goes with the active inning until fatigue. Then they would take a chance to throw a baseball to the net at home plate. If they hit the sides they would go to the station displayed, if they got it into the strike zone they would call Merkins (or Burpees if your name is SAGA) and everyone would stop to do 5 and go to the station of their choice.
1st Base
2nd Base
3rd Base
Left Field
Right Field
1
Squats
Side Lunges
BBSU
Flutter Kicks
One arm Rows
2
Star Jumps
Calf Raises
Crunchy Frogs
Supermans
Chest Press
3
Bonnie Blairs
Bear Crawl
100s
Am Hammers
Plank Pull Thru
4
Side Strad Hops
Burpees
Outlaws
Shoulder Taps
Curls
5
No Surrenders
Seal Jacks
Leg Raises
Manatees
Coupon Swings
6
Rev Lunges
MM Poopers
LBC
Plank Jacks
Skull Crushers
7
OH Clap Jacks
Pickle Pounders
Plank
Oblique LBC
High Pull
8
Monkey Hmprs
Walking Lunges
Mountain Climb
Reverse Plank
Overhead Press
9
Arm Circles
Imperial Walker
Plank High/Low
Supermans
Bent Over Rows
Before the 7th inning we took a stretch with a JOLLY for a double ten count.
We finished up with 20 penalty merkins for the 4 who never threw a strike.
NOR:
Captain Crunch, Crack, Crash, Cohiba, Cookies (Q), 3xFNG (Bob the Builder, Trout, Roxxy sp?), Jailbreak, Jazz Handz, SAGA, TBTF
F3 Wheaton 