Posted on

Jordans at Camp Jordan

QIC: @canduf3
Date: 10/17/2018
PAX: Early Bird, Fast Lane, Jabooti, Outcast, Threeskin
AO: Beast Ridge

A bit damp, pretty misty, soggy but manageable

Push yaself, don’t hurtcha self. I’m not a professional. Yer here on ya own. IDK where we are so it may take some time getting you back to your car.

COP

SSH x 15 IC
Good Morning Sunshine x 15 IC
Third Grade Exercise x 15 IC
Willy Mays x 15 IC
Windmill x 15 IC
SSH x 15 IC
One Legged Bulgarians x 10 each leg OYO
Squats x 15 IC
SSH x 15 IC

The Thang

Follow Fast Lane over to adjacent soccer field

Jordans “23s” instead of 21s

Diamond Merkins > Step-up > Backward Lunges “SUBL”
Dips > Step-up > Backward Lunges
1 Merkin > 22 SUBL Each Leg WHEWWWWWW!
2 Dips > 21 SUBL Total (not each leg)
Rinse & Repeat
Soccer field sprints, skips, karaokes, & low side steps in-between each round until The Thang time called
MARY in the pavillion
Alternating Hollywoods until time called

COT

Some people want it to happen, some wish it would happen, others make it happen. – Michael Jordan

Moleskin

Jabooti has a real legit skip. Ask him to show ya sometime. You’ll be impressed!

 

Posted on

“Track” City

QIC: Speed Bump
Date: 11/1/2018
PAX: Candu, Fabio, Free Candy, Moondance, Picasso, Ringwald, Snookie, Speed Bump, Sunshine, Threeskin, VSquared, Whittler
AO: Hill City

60 degrees, extremely pleasant

It’s 5:30am, I’m not a professional, modify as necessary, and know that we are all out here to get better.

COP

Warm up lap around the concrete “track” (entire sidewalk that encompasses both large fields of Coolidge Park). The PAX completed the following exercises at various stops along the way.

  • Alabama Ass Kickers
  • High Knees
  • Side squats
  • Side Straddle Hops
  • Good Mornings
  • Squats
  • Side Straddle Hops

The Thang

YHC had a mind to have several stations and a team oriented Q. 
The PAX split up into even teams, with the goal of getting through all activities in the quickest time possible. There were three stations:

  1. Station One
    1. 50 Big Boy Situps
    2. 40 Jump Squats
    3. 3 Suicide Sprints
  2. Station Two
    1. Merkin “Mile” around the loop. Every time you see a cone, you have to do 10 pushups.
  3. The T
    1. Each Team Member must complete the T at least 5 times while other members work to complete at least 60 burpees as a team. 

As the PAX completed a station, they continued on to the next station until all three were complete. The first time around, Team 1 was a controversial victor (Team 2 struggled to understand YHC’s poorly written directions). On the second abbreviated round, Team 2 emerged victorious.
The PAX finished off a tough workout with some MARY:

  • Xs and Os IC
  • 6”s IC

COT

Teamwork → as is obvious, you couldn’t do today with your team. It was hard, and some of you struggled more than others. That’s okay! We need each other, and encouraging words go far. I have a hard time believing that I need others to walk through life. Recognize today that you need people and that’s an essential part of being human. Don’t deny it, embrace it.

Moleskin

All PAX enjoyed some well-deserved Krispy Kreme donuts after the days workout. Mumble chatter was strong, especially as teams got more and more competitive. 

 

Posted on

Ruck Dora

November 4, 2018               0530
[youtube https://www.youtube.com/watch?v=iKnqEP5hIHs&w=560&h=315]

AO: BeastRidge

Q – Vila

PAX – sidekick, fast lane, best in show

Warm up:

  1. SSH IC x15
  2. Imperial Walkers IC x12
  3. Forward Fold x15
  4. Plank IC x10
  5. Up Dog x15
  6. Down Dog x15
  7. Mountain Climbers IC x12
  8. Plank IC x10
  9. Forward Fold x15
  10. Recover
  1. SSH IC x15
  2. Forward Fold
  3. Plank IC x10
  4. Up Dog
  5. Down Dog
  6. Mountain Climbers IC x12
  7. Plank IC x10
  8. Merkins IC x10
  9. Forward Fold x15
  10. Recover
  11. SSH IC x15

Transition:

  1. Mosey around the field
    1. first stop
    2. 5 – 8 count body builders
    3. Second stop
    4. 10 lunges 5 ea.
    5. Third stop
    6. 10 mountain climbers
    7. Al Gore

Cycle:

Ruck Dora – around the parking lot.

  • One team member rucks ahead while the other does max reps and runs to catch and exchange the ruck. Holding at end with plank.
  • Merk 200
  • LBC 300
  • Squat 100

3mom

  • Everyone calls their own

Quote:

Respect for ourselves guides our morals; respect for others guides our manners.

Lawrence Sterne

Count

Names

CROM!

Swinging hammers,

Vila

Posted on

1


QIC: Ducktales
Date: 11/1/2018
PAX: Geek Squad, Fissure, Milkman, Steam Engine, The Count
AO: The Huey

Conditions: The Mountain thermometer read 55 when I rose from my slumber to embrace the GLOOM

Disclaimed

COP

Mosey Alabama Ass Kickers (IC), SSH (IC)

The Thang

1
1 – one minute intervals, mosey for 1 did squats for 1, did mericins for 1
completed the Greatful dead from excercon…. the Pax loved it. they were not hippies.
moseyed out of park down Dayton Blvd for 1 minute, did 1 minute of squats,
mosey for 1 to next lot did SSH for 1
mosey 1 min, burpee for 1
mosey for 1 , squat for 1
mosey for 1, burpee for 1
mosey for 1, mosey for a few more, back at park we lunged down back lot parking spots focusing on form.
went to back wall, next single round was Ascending Testicles
1 minute of Carolina dry docks
1 minute mosy to huey flag
bear crawl ring a fire modified to duck duck bear.
Alphabet abs to close us out, then a cool down lap round the park.

COT

Fissure reinterated the importance of Countarama, and Namearoma. We all added great wisdom of Respect to show respect.
BALL OF MAN

Moleskin

I did not want to do Post when ask about posting last Thursday before we switch to winter single post at Huey. Milkman when given the option is I need it and we agreed to HC. Iron Sharpens Iron, we pushed our selves and will continue to.

Upcoming Qs

The Count Saturday double respect Q with pre ruckus.

 

Posted on

Happy Hal-lotto-ween!

QIC: Ringwald
Date: 10/31/2018
PAX: Candu, Geek Squad, Goose, Ohms, Picasso, Prosciutto, Steam Engine, The Count (Respect), Whittler
AO: Lion’s Den

Conditions

The weather gods shined down upon me and warmed up to the mid-50s, like a good fall should be.

The Disclaimer

Delivered with all the pizazz I’m known to bring.

COP

SSH x 20 IC
Willie Mays Hays x 12 IC
Abe Vigodas x 12 IC
Big Slow Arm Circles x 10 IC
Shoulder Press x 10 IC
Mountain Climbers x 10 IC
Side Jacks x 15 IC
Intense Imperial Walkers x 10 OYO
SSH x 15 IC

The Thang

In the spirit of Halloween and the recent $1.6B win of the Mega Millions, I had two grab bags of sorts for the group. I had the following number intervals on pieces of paper in one bag: 10, 25, 50, 100. I had the following exercises in the second bag: Merkins, Tricep Dips, LBCs, Squats, Flutter Kicks, Lunges, Arm Circles, Calf Raises, American Hammers. Chaos Ensued, and to the best of my knowledge, these were the repetitions that came out of it.

Each PAX took turns picking a number and an exercise, and I did my best to keep them in order. Here is my attempt:
25 – LBCs – IC
50 – Arm Circles – OYO (25 each direction)
25 – Merkins – OYO
100 – Flutter Kicks – IC (to 50)
10 – Lunges – OYO (10 Each Leg)
50 – Calf Raises – OYO
25 – BURPEES (JACKPOT) – OYO
25 – Lunges – OYO (13 each leg)
25 – American Hammers – IC
25 – Tricep Dips – OYO
10 – Tricep Dips – IC
10 – Calf Raises – OYO
25 – Arm Circles – OYO (13 each direction)
10 – BURPEES (JACKPOT) – OYO
50 – Merkins – OYO
25 – Calf Raises – OYO
10 – Flutter Kicks – IC
50 – Merkins – OYO
10 – Lunges – OYO (10 each leg)
10 – Tricep Dips – IC
50 – Squats – OYO (this was the only exercise not picked so I chose this on my own)
2 MOM
25 Confusers IC

COT

I regurgitated my speech from last week’s Q, that said people that Create energy tend to become leaders, and those that Take energy tend to become followers. The Count reminded the group that, in order to become a Great leader, you must first be a Great follower.

Moleskin

Secretly I had a couple of Burpee tickets in the exercise bag, which ironically got chosen because relative to the number of other exercise tickets in the bag, chances of grabbing them were slim.
No one had any plans of trick-or-treating this evening. Which goes to show, after college you just start slowing dying inside.

News

NO Landfill workout 11/17/2018 – Migrating to support the Cleveland AO Launch
Starting 11/5/2018 – The Huey workouts will be Monday only and Lions Den workouts will be Wednesday only.

Upcoming Qs

11/1/2018 – The Huey – Ducktales
11/1/2018 – Hill City – Speed Bump
11/3/2018 – The Landfill – The Count (Last workout before DOUBLE RESPECT)

 

Posted on

Trick or Treat, Running hurts me feet, but we have the Gloom to beat

 

QIC: Sidekick
Date: 10/31/2018
PAX: Early Bird, Fast Lane, Gisele, Outcast, Peanuts
AO: Beast Ridge

Conditions

54 degrees and cloudy

The Disclaimer

This is F3.  I am not a professional.  Modify where necessary.

COP

1 minute of individual stretching, SSH IC X20, Good mornings IC X10, Right foot over left Good mornings ICX5, Left Foot over right Good Mornings IC X5, Third Grade Exercises IC X10, Plank/ Merican cycle, down and hold plank on up X10

The Thang

Today we ran the nature track.  I had a baby Halloween bucket full of tricks and treats for the trip.  We stopped 5 times over our 2.4 mile run to draw some tricks from the bucket and follow the instructions.  The tricks were as follows:
LBC IC X15
Dying Cockroach IC X15
Box Cutters IC X5
Flutter Kicks IC X20
American Hammer ICX15
30 second Plank
25 Mericans OYO
10 Burpees OYO
Baby Arm Circles – Reverse – Cherry Pickers – Shoulder Press – IC X10 each
Carolina Dry docks IC X15
Squats IC X15
Mountain Climbers IC X15
Shoulder Taps IC X15
 

COT

Be safe on Halloween and enjoy the time with the kids

Moleskin

Guys did a great job today pushing through.  Had some good mumble chatter and random thoughts on the run.

News

The Count Double Respect Q this weekend 
Cleveland Launch on 11/17

Upcoming Qs

Vila on Monday
 

Posted on

Four Corners

 

QIC: Speed Bump
Date: 10/24/2018
PAX: Fast Lane, Flemish, High Tops, Jabooti, Peanuts, Sidekick, Speed Bump
AO: Beast Ridge

Clear, cold with wet grass

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

COP

The PAX moseyed around the concrete loop a ways, completed several warm up exercises at various intervals: 

  • Alabama Ass Kickers
  • High Knees
  • Side squats
  • Side Straddle Hops
  • Good Mornings
  • Plank
  • Plank jacks
  • Side Straddle Hops

The Thang

Four Corners – goal is to use the whole field, including the hill near the parking lot and the bleachers. 

  1. Name of the game is four corners, with each corner of the soccer field representing a different exercise, with a short pause at the bleachers. Each exercise should be done in cadence unless otherwise stated.
    1. First corner →  Lunges, 10 each leg, 20 on second go round
    2. Second corner → Burpees, 10 OYO, 15 OYO on second go round
    3. Bleachers → Dips 25, incline merkins 15, Box Jumps 10 OYO; Dips 35, incline merkins 25, Box Jumps 20 OYO second time
    4. Third Corner → Squats, 20 in cadence, 30 on second go round
    5. Fourth Corner → Sprint across the field and back or monkey humpers x 15
    6. Bear Crawl up the hill, crab crawl down the hill (Bernie Sanders up and Jog down on second go round) 

The Pax completed two full rounds of Four Corners, with a third shortened version at the end of the Thang.
The following Mary exercises were then completed in the parking lot:

  • American Hammers IC
  • Michael Phelps IC
  • Xs and Os IC
  • 6”s IC
  • Freddy Mercury IC
  • LBCs IC
  • Big Boy situps IC

COT

Humility → in my marriage, I always want my wife to be the first one to say she is sorry after we fight. Leadership, though, seems to mean that I set forth an example of humility, being willing to take a dose of humble pie and acknowledge my error. Set that example today.  

Moleskin

The PAX complained to no end about their wet feet, and everyone loved the crab crawls down the hill. 

Posted on

Better Late than Never…

QIC: Kodak
Date: 09/20/2018
PAX: Catwalk (FNG – Josh Eustice), Blackhat (FNG – Jared Wilson)
AO: Hill-City

Conditions

Cool September morning

Work-Out Goal

Primary: Sustained heart rate >120 BPM for ~1 hour.
Secondary: Workout designed to allow participants at any cardio level to push themselves 100% while still being able to continue through all exercises.
Tertiary: Push yourself through being uncomfortable

The Disclaimer

I am Kodak and will be on Q today. I am not a professional. You are here at your own free will. If you get hurt we will get you help. I will try to motivate you under the understanding that you draw the line at your own limitations. We will not leave anyone behind.

WARM UP

20 SSH IC
20 Flutter Kicks IC
20 Air Squats OYO
10 Merkins (4-count) IC
20 Over head Arm press IC
25 Meter High knees, low knees, karaokies

The Thang

1/4 Mile mosey to west side of bridge
1/8 mile sprints across bridge w/ leg workouts between sprints
Circle up on east side of bridge; Circuit as follows
Merkins
SSH
Flutter kicks
1/8 mile sprints and buddy carries back to west side of bridge
Cool down jog to Rhino
 
END WORKOUT
 

COT

You don’t have to be the best to be a professional. Being a professional is much more than winning. Be kind, help people who are just starting out, and have the patience of Ghandi.

News

None.

Posted on

Russian Booty twists

QIC: Deep End
Date: 10/30/2018
PAX: Threeskin, Jabooti, Early Bird, Fabio, Fissure, Flemish, Free Candy, Goose, Moondance, Peanuts, Prosciutto, Ringwald, Sidekick, Snookie, Speed bump, Sunshine, VSquared
AO: Hill City

Conditions: 40s and clear

The Disclaimer:  “Welcome to F3. I am your queue today, I am Deep End. I am not a professional. You are here on your own free will. Push yourself, but don’t hurt yourself. Modify when necessary. We will help you to your car if needed”

COP

IC x 20 side straddle hop, IC x 10 squat, IC x 15 Russian booty twists, IC x 15 windmill, IC x 10 rear lunge, IC x 10 flying merkins

The Thang

Mosey to the hill

  • 10 burpees OYO
  • In pairs: 1 runs the hill while partner completes the following exercises
  • 30 toe touches in 4 count
  • 40 lil baby crunches
  • IC 35 heal touches

Partner does box jumps while other completes following exercises :

  • 20 mountain climbers
  • 30 freddie mercury

Mosey to the great hall:

  • IC x 20 dead bugs
  • IC x 20 low plank

Mosey to the rhino

  • IC x 15 Diamond Merkins
  • Burpees to failure for 1min 30 sec

COT

2 Count it all joy, my brothers,[b] when you meet trials of various kinds,3 for you know that the testing of your faith produces steadfastness.4 And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.
5 If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him. 6 But let him ask in faith, with no doubting, for the one who doubts is like a wave of the sea that is driven and tossed by the wind. 7 For that person must not suppose that he will receive anything from the Lord; 8 he is a double-minded man, unstable in all his ways

Moleskin

News

Posted on

Dark Thirties

 
QIC: Geek Squad
Date: 10/30/2018
PAX: Ducktales, Radiohead, Milkman
AO: The Huey

Conditions 38 F  and brisk

Dark Thirties brought to you by:  10/30/18; 15 rep exercises x 2 and upper 30s temperature.
The Disclaimer – Explained “Welcome to F3. I am your queue today, I am geek squad. I am not a professional. You are here on your own free will. Push yourself, but don’t hurt yourself. Modify when necessary. We will help you to your car if needed. Let’s get started.”

COP

SSH IC x 15, John Travolta  IC x 15, Little Baby Arm Circles IC F&B x 15, Overhead Press IC x 15, Moroccan Night Club IC x 15.  High Knees IC x 15,  SSH IC x 15, Wide High Knees IC  x 15 Warm up lap around the track.

The Thang  –  Donuts (4 laps around the track with the following exercises at light poles)

 
Part 1 – Light Poles:  Broad Jumps OYO to next pole (Lap 1 & 3)/Lunges (lap 2 & 4), then mosey to next pole, Kareokes facing “Da Choppa” , then Kareokes about face (lap 1-3) / Mosey, Bernie Sanders, Mosey, Bernies (lap 4).  Mosey to Pavillion.
Part 2 – Pavilion:
Laps 1&2                      Lap 3                                             Lap 4
Wall  sits. 15                Merkins  OYO x 15                     Merkins  OYO x 15
Bus drivers. 15            Incline Merkins OYO x 15        Dips OYO x 15
Joe Frasier’s. 15
Ali s 15
Part 3 – Light Poles:
Laps 1-3                                         Lap 4
Plank jacks x 15 SC. Mosey        Mosey to StartEx
Squats 15. SC. Mosey
Shoulder taps – 15. SC. Mosey

Finished Up With Mary

Pax formed a circle
Burpees x 5
Heel touches x15
LBCs x15.
Burpees x 5
Big Boy sit-ups 15

 

COT

Surround yourself with those who hold you accountable, support, encourage, and help you reach your goals.

 

Moleskin

 
F3 Mission: Plant, Grow, Serve
Paul’s letter to Titus was about Paul investing in leadership in his church planter, TITUS! We should all be challenging each other to lead, and to grow you have to be stretched and mentored to become the leader, you are called to be.
 

 

BALL OF MAN: 

Prayers for:
Ducktales – co-worker, Ambrister family dealing with family member’s complications from blood disease.
Radiohead – praise for Flood Buckets for families in Panama City Beach area.
Milkman – pray for flood victims and the volunteers there serving them.
 

News:

AO changes/ New schedule being implemented –  Huey will be a Monday only starting next week;  Monday & Wednesday- Beast Ridge. Tuesday & Thursday – Hill City;  Wednesday – Lion’s Den;  Fri:  Ruck /Run option.  Sat:  Landfill
December 1st – Service Opportunity for F3. Mark your calendar/save the date, more details will be shared in coming days!