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A Few Good Men and a Dora

QIC: u-turn

Date: 12/02/2019

PAX: Lloyd, Burrito, Couch Potato, Fissure

AO: The Huey

Conditions

A crisp 36 degrees with a light mist

COP

Mosey 200 meters around the track between each exercise:

  • SSH x25 IC
  • Willie Mayes Hayes x15 IC
  • 10 Burpees OYO
  • 10 Plank Jacks IC
  • SSH x25 IC

The Thang

Dora the explorer of the Huey parking lot … two member teams with one person performing the exercise while the other jail breaks to the end, bear crawls around the island, and Bernie’s back to the starting point, then switch

  • 100 Half Burpees
  • 200 Merkins
  • 300 Squats
  • 400 LBC’s

For a cool down we moseyed to the Love Shack for a few wall squat exercises:

  • Bus Drivers x20 IC
  • Mohammed Ali’s x20 IC
  • Joe Frazier’s x20 IC

COT

As we transition from the season of Thanksgiving to Christmas its a great time to think about how we can use what we’ve been blessed with to serve and give to others.  Christ gave the greatest gift of his Son, so what can we do during this busy season to love our neighbor.

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    Field Trip with Doracides

    QIC: u-turn

    Date: 11/07/2019

    PAX: Lloyd, Couch Potato, Hasbro, Mayberry, Steam Engine, Radiohead, Geek Squad

    AO: The Huey

    Conditions

    A balmy 54 degrees

    COP

    For the warm-up, we took a Ducktales inspired field trip mosey (conversational pace) down Dayton Pike to Swafford Rd, down Swafford Rd to Springfield Rd, and down Springfield Rd back to The Huey. Along the way we stopped and did some warm-up exercises:

    • SSH x25 IC
    • Burpees 10 OYO
    • Plank Jacks x20 IC
    • SSH x25 IC

    The Thang

    Partner up for a Doraside! (Inspired by the DORAMRAP)

    One partner performs an exercise while the other partner runs a suicide. First partner sprints to cone 1 and does 1 burpee, sprint back to partner, touch the line, sprint to cone 2 and do 2 burpees, sprint back to partner, touch the line, sprint to cone 3 and do 3 burpees, sprint back, switch with partner performing the exercise.

    Rolling dice determines which exercise to perform during each round. Each PAX takes a turn rolling the dice.

    2 – Burpees
    3 – LBCs
    4 – Squats
    5 – Lunges
    6 – Flutter Kicks
    7 – Big Boy Situps
    8 – Monkey Humpers
    9 – Mountain Climbers
    10 – Plank Jacks
    11 – Merkins
    12 – Burpees

    Once we finished re-living our middle school basketball days via the suicides, we dialed it back with a few light pole exercises. All PAX execute the following exercises and reps together at each light pole. The number of lightpoles is determined by the roll of the dice.

    1 Burpee
    5 Merkins
    10 Squats

    Closed out the thang with a Mary:

    • Flutter Kicks x15 IC
    • Freddie Mercury x15 IC
    • Prayer Crunches x20 IC
    • Big Boy Situps x10 OYO

    COT

    Keeping with the dice theme, the COT was about taking responsibility for the things you can control in life and not leaving them to chance, short and sweet.

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      BLADES of the Huey

      QIC: u-turn

      Date: 10/14/2019

      PAX: Threeskin, Red Tees, Fissure, Milkman, Couch Potato, Truck Yeah, Hasbro, Snowflake, Loan Shark, Radiohead, Ducktales 

      AO: The Huey

      Conditions

      First chilly workout of the season, a crisp 46 degrees

      COP

      1. SSH x25 IC
      2. Willie Mays Hayes x15 IC (Starting to the left!)
      3. Windmills x15 IC
      4. Little Baby Arm Circles
        • Forward x20 IC
        • Reverse x20 IC
        • Cherry Pickers x20 IC
        • Shoulder Press x20 IC
      5. SSH x25 IC

      The Thang

      Acronyms are the coolest!  Shout-out to Laces Out for Q’ing the original thang this work out is modeled after, BLIMPS.

      B-L-A-D-E-S of the Huey

      • Mosey 200 meters around the track between each exercise.
      • Rinse and repeat x2 or x3 as time permits.
        1. Burpees x10 OYO
        2. Lunges x5 per leg OYO
          • Couch Potato style
            • To the side
            • 45 degrees
            • Forward
        3. Alternating Shoulder Taps x20 IC
        4. Dry Docks (Carolina style) x15 IC
        5. Eleven 1×10, 2×9, 3×8, etc.  OYO
          • Squats
          • Plank Jacks
        6. SSH x20 IC
      2.  

      Mary

      1. LBCs x20 IC
      2. Leg Lifts x10 IC
      3. Freddie Mercury x15 IC
      4. Burpees x10 OYO
      5. Plank – hold for 1 minute
      6. Plank with alternating knee raise
      7. American Hammer x15 IC

      COT

      Talked about the different styles of leadership:

        • Lead by what we say, the direction we give, the decisions we make that impact those around us
        • Lead by what we do, servant leadership, setting the example

      We typically default to the lead by what we say style and often forget to set the example.  The challenge is to remember the servant leadership style as we go about our day as it relates to our co-workers, employees, spouse, and family.

      News

      F3 Dads – Saturday, October 19th at Landfill, 0700 – 0800

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