170506
Conditions
44 Degrees and Soggy
Welcome and Disclaimer
The Thang
4 PAX were presented and accounted for just in time to start the longest capri lap in history as stated by Gus, but YHC knew how long it takes Burner to show up to post. It was just long enough. We did an extra long mosey before we started our stretch at the hill just down from the top pavilion.
Stretch-o-rama / COP
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
– SSH x 20
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
– Squat Jumps x 15
YHC was feeling generous so PAX were instructed to head out on another little mosey to keep out of the wet grass, we settled onto the gravel lot instead.
– Diamond Merkins (4 count) x 15
– Carolina Dry Docks x 15
– Merkins x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
We set off on another loooooong mosey up the road hill mixing in some bernie sanders in there to keep things fresh. We flipped it back around and proceeded to mosey all the way back to the far end of the big field at the top.
The Main Event
Stupid 21
Just like Super 21 except its nothing like it. Place four cones in a large square each one about 50 paces apart. At corners 1 and 3 perform your exercise, corners 2 and 4 perform 5 merkins. Repeat until you get up to 21.
Squats vs Lunges with 5 merkins as the corner kicker
Rock Curls
Top x 10
Bottom x 10
Full x 20
Chunk those rocks back to their respective pits and head on back to the top
Aborama
—-
Countorama
Nameorama
BOM
_ANGUS OUT
Landfill Tabata
Another beautiful Saturday at the Landfill, Red Bank’s premier AO
Conditions: Warm and humid – 65°
Shovel Flag — Planted
Disclaimer — Delivered with enthusiasm
Warm-up:
Swinging arm stretch OYO x 10
BACs IC x 10 forward
BACs IC x 10 backward
Upper back stretch
Chest stretch
Arm & shoulder stretch
Pistol Squats IC x 10 (These were fun.)
To get the PAX rolling for LEG DAY, we fired up the squat machine for Bring Sally Up. The PAX weren’t amused, but it set the appropriate tone. Three and a half minutes of squats (mostly in the down position) got everybody’s mind right.
We moseyed halfway down the Landfill’s main road just so we could Bernie Sanders our way back up. The PAX looked a bit confused when told to gird their loins at one of the small pavilions.
TABATA
This exercise is performed 4 minutes at a time: 20 seconds of all-you-got followed by 10 seconds of rest X 8.
Merkins
Step-ups
Squat Jumps
Mountain Climbers
Lunges (alternating)
20 minutes of Tabata had the PAX mumblechattering.
We moseyed halfway down the road again. Fartleks up the hill to the main pavilion stretched out the hips. The PAX should be ashamed, because YHC finished first. Never let a fat Gus beat you.
At the top of the Landfill, we finished with La La Leggy (20 each of squats, lunges, Apolo Ohno, squat jumps, and calf raises) and some Mary. 60 minutes of work!
COT
Number- and Name-O-Rama went off without a hitch. Six men stuck together and earned some Bojangles (#blessthebiscuits).
BOM
I Am Third. #IM3
MOLESKIN
This was the last scheduled Q for me before I head to Memphis. This PAX has grown, in number, stature, and leadership, and I’m proud to be associated with F3 Chatt.
Death by Hill
The Scene:
Beautiful, clear skies and a bright shining sunrise; temps in the upper 50’s.
A little mumblechatter to start the Q, but mostly in anticipation of the City of Red Bank’s finest to arrive and open the pearly gates and release the Pax hounds; Good thing we didn’t wait much past 7 to get it started (spoiler alert! Gates remained closed for the entirety of the thang).
At 7:08am, YHC made the call that the first exercise would be the “Roll” under the park gate to get us into “The Landfill” — and so it goes…
Mosey/pre-lap to the bottom of the AO and back up to the upper parking lot ascending the “big hill”
Stretch/Warmup:
20 count holds of each:
- Toe Touch
- Loose Hang
- Quad Stretch
- Upward Reach
- Tricep
- Across Chest Arm Stretch
- Dynamic stretch routine: tippy-toe walk, heel walk, leg swings, side lunch (hip-flexer) stretch
Mosey to the low spot near the playground
COP:
- SSH x 10 IC
- Imperial Walkers x 10 IC
- Wide High Knees x 10 IC
- Mountain Climbers x 10 IC
In the spirit of building character, confidence and teaching proper cadence/calls, YHC initiated a request that all PAX would lead us in an exercise; practice makes perfect!
- Laces Out – Imperial Walker IC
- Snowflake – Merkins IC (…he didn’t read the pre-blast)
- Mudslide – Squats IC
The Thang:
Mosey to bottom of the big hill for BIG HILL DORA 1-2-3
1. Angle grinder x 100
2. BBSU x 200
3. *Monkey Humper x 250
*Considering the hill, YHC issued an OMAHA to only complete 250 MH’s; the Pax was pleased… until….
Mosey to the rock pile -grab a buddy rock- and then head up to the top of the hill for a little fun titled “The Beast”
The Beast (6 exercises repped 6 x with sprints which divide the length of a field into thirds (ie, 6 sprints) aka “Mark of the Beast”; augmented to include the carrying of the buddy rock through the entire exercise, which really upped the intensity from station to station.
1. Squat
2. LBCs
3. Merkins
4. Lunges
5. Plank Jacks
*6. Out of time…
YHC modified the Beast to ensure we had ample time for the 6MOM
Mosey back to shovel flag
MARY
COT: Sacrifice and the symbolism of today’s workout with regard to Easter and it’s purpose. Thankful for Jesus and all that he did for us all.
Final note: what an absolute honor it was to lead these men today. It was quiet possibly the most difficult Q that I have led and each of the Pax encouraged and pushed me and each other to work through it until the bitter end. T-Claps for Mudslide for truly living up to his name and looking like pigpen when we all circled up at for the COT. Glad I didn’t have to give this guy a ride home!
Bighill and the Bearpee
Conditions
cold snap – 38 degrees
Welcome and Disclaimer executed outside the park while we waited for Redbank’s Finest to come and open the gates. YHC made sure to cover all the points well for our two FNGs, looked like the were ready to go.
The Thang
Eight pax executed a circuit of merkins, SSH, and Burpees to get the blood flowin’ on this cold April morning.
Stretch-o-rama / COP
About 7:15 am still outside the gate we continued into our stretchorama. The show must go on. Each held for a 20 second count. Deep breaths in between to get our minds right.
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
Begin the COP
– SSH x 20
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
– Imperial Walkers x 20
– Squat Jumps x 15
– Diamond Merkins (4 count) x 15
– Carolina Dry Docks x 15
Halfway through COP Redbank’s Finest rolls up, let the games begin. We proceeded to mosey around the AO and wind up at the bottom of Big Hill. Run to the top of the hill to finish up COP.
– Merkins x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
Take a long mosey around the AO and wind up back at the bottom of Big Hill. Run to the top.
Bearpees across the Big Field
The Bearpees are long lost cousins to the Burpeedans and suck equally. Line up across a field or parking lot. OYO 1 Burpee followed up by 4 count bearcrawl forward. Once PAX get to other side, rinse and repeat adding another Burpee, keeping the 1:4 ratio but only increasing the number of Burpees.
YHC attempted to demonstrate the Bearpee unsuccessfully the first few times. It is a hard one to get the hang of but once you do, it will most definitely suck. For today we stuck with the 1:4 and made it about halfway across the big field when YHC called an omaha. Hold plank and wait for the 6.
Mosey around to the rock pile.
Grab a rock for some curls. YHC called on Burner to relay the art of picking a rock. These PAX are starting to get it, Goldilocks rules apply.
– Top Curl x 5
– Bottom Curl x 5
– Full Curl x 10
Everyone puts their rocks down and moves two rocks to the right.
Repeat, this time called by Burner.
Move Three rocks to the right.
Repeat, this time called by Pro.
Move Two rocks to right, now you should be back at your rock.
Repeat, called by YHC
Head to the bottom of the Big Hill, sprint to the top. Jailbreak to the Top Gazebo.
6MOM
Countorama
Nameorama
Welcome to FNG Timbo Pham aka Burgundy & Calvin Robinson aka Crockpot
If you get a chance to talk to these guys, you should. These pax were really bringin it this morning and YHC was impressed by their willingness to show up, work hard, and push themselves. Tclaps all around. Both are a great addition to our community.
BOM – Bless the biscuits.
Angus Out
Slow down Saturday
It’s always nice when the gates of the AO are open when you arrive. It’s even nicer when they’re open by the time indicated on the sign on the gate leading into the park. Neither happened this morning, so YHC ordered a very early omaha and we parked all cars outside of the gate and it was a footrace to the top so that we could get started. As YHC was delivering the disclaimer and purpose of the F3 mission to the two FNG’s, the police officer who opened the gates was listening in to hear about it. YHC didn’t think to EH the man at the time, but looking back, that opportunity won’t slip away again… no Sad clown is safe at this point!!!!
Welcomed two new PAX this morning and took it nice and easy so we could explain all the fundamentals and pillars of F3. We really liked these FNG’s and hope they continue to pass the word along as we gradually plant the F3 mission in Chattanooga.
The Scene: Upper 40’s, clear and calm
Warm-up & Disclaimer
- Toe touches
- Loose hangs
- Baseball Stretch
- Quad Stretch
- Chest Stretch
- Tricep Stretch
- Prisoner squats x 12 IC
- High knees x 12 IC
- IW x 12 IC
- Hillbillies x 12 IC
- SSH x 12 IC
- Arm raises x 12 IC
- LAC (f/b) x 12 IC
- Should press x 12 OYO
- MNC x 12 IC
- Hold merkins x 10 single-count
Mosey to bottom of hill and start light pole BLIMPS:
- Burpees x 10 -Bear crawl to next light pole
- Lunges x 15 – Bear crawl to next light pole
- Imperial Walker x 20 – Bear crawl to next light pole
- Merkins x 25 – Bear crawl to next light pole
- Plank & point x 30 – Bear crawl to next light pole
- Squats x 35
Mosey to pavilion for 3 rounds of box jumps & dips:
- Round 1 – Box Jumps x 10, Dips x 10
- Round 2 – Box Jumps x 15, Dips x 15
- Round 3 – Box Jumps x 20, Dips x 20
Mosey to rock pile for a little rock round robin:
Round 1:
- ½ way curls from bottom x 5 oyo
- ½ way curls from top x 5 oyo
- full curls x 5
- overhead press with rock x 5
- skull crushers x 5
Trade with PAX directly across from you
Round 2:
- ½ way curls from bottom x 10 oyo
- ½ way curls from top x 10 oyo
- full curls x 10
- overhead press with rock x 10
- skull crushers x 10
Move counter-clockwise two spaces
Round 3:
- ½ way curls from bottom x 15 oyo
- ½ way curls from top x 15 oyo
- full curls x 15 oyo
- overhead press with rock x 15
- skull crushers x 15
6MOM
COT
The Landfill
Conditions
60 degrees and balmy
Welcome and Disclaimer
The Thang
Three pax take a little mosey down to the dog park and up the biggest and steepest part of the hill. YHC wanted to test it out and see what it looked like. FTR it looks good, YHC will be using this in the future.
Stretch-o-rama / COP
Settled on the crest of the hill overlooking what we have dubbed our newest AO “The Landfill”. As the fog was starting to break and the sun was starting to rise we stopped to get stretched. Each held for a 20 second count. Deep breaths in between to get our minds right.
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
Mosey down to the lower pavilion for a bit of COP.
– SSH x 20
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
– Imperial Walkers x 20
– Squat Jumps x 15
We started the next around of warm ups by performing each exercises at each light post jogging in between. This is about the time that ChuckE showed up, late as usual.
– Diamond Merkins (4 count) x 15
– Carolina Dry Docks x 15
– Merkins x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
Mosey straight up the big hill for the main event.
Big Hill Big Field B.L.I.M.P.S.
The Big Field takes your average BLIMPS and injects a whole lotta runnin’. PAX run a full field suicide sprint and a half field suicide sprint between each exercise. YHC was feelin a bit squirrelly and originally intended to for it to be executed on the big hill. An Omaha was called and the Big Field was more appropriate
– Burpees x 10
– Lunges x 15
– Imperial Walkers x 20
– Merkins x 25
– Plank Jacks x 30
– Squat x 35
YHC instructed to hold plank on the far end so PAX could reconvene for the next exercise.
Mosey down and around to the lower gazebo where YHC requested Gus to lead us in his Dip & Squat routine.
YHC instructed pax to mosey to the rock pile. We take pride in our new AO and we hope to help maintain it as best as we can. Quite a few rocks had been displaced from there appropriate location. Pax were instructed to help them find there way back at a brisk pace, a little bit workout and a little bit clean up.
Mosey to the Top Gazebo for a little 6MOM
Countorama
Nameorama
BOM
Angus Out
New Growth at a New AO
THE SCENE
White Oak Park (our first time at this yet-to-be-named AO)
40 degrees and telling of winter weather to come
WARM-UP
SSH IC x 10
Merkins x 5
SSH IC x 10
Merkins x 5
Knee & Ankle Rotation
Upper Back Stretch
Chest Stretch
Arm & Shoulder Stretch
Cherry picker IC x 15
* Mosey along trail around new AO *
Squats IC x 10
Prisoner Squats IC x 10
Squats IC x 10
Prisoner Squats IC x 10
* Mosey halfway up road to higher ground *
* Lunges to top *
Bench Rows/Dips/Derkins
20 bent-over rows with end of bench
20 dips on bench
20 derkins with feet on bench
Continue cycle with reps of 15… 10… 5…
Suicide Dora 1-2-3 on Soccer Field
With Shovel Flag marking the halfway point, Partner 1 runs halfway & back, then full length of field & back
100 Big Boy Sit-ups
200 IC Flutterkicks
300 Hollywood Side Crunches
* Mosey along trail to bottom of AO *
* Alternate lunges & Bernie Sanders to topmost speed bump *
* Sprint to top *
Dips on Q’s command & Ratchet Shoulder Blaster to end
COT
Great first workout at White Oak Park
BOM
YHC was thinking a lot about Quercus alba (AKA the mighty white oak) as we prepared for this first workout at our new AO. The tree is one of a few that exhibits marcescence. That is, it holds onto its dead, dry leaves until new growth forces those leaves to fall to the ground. To be marcescent is to wither and die but not get out of the way. Each of us holds onto certain things like that. We stand like a White Oak in December, holding onto dead, brown leaves. That dead weight only falls off when new growth occurs. We have a responsibility to spur our brothers on to new growth and to seek accountability regarding the areas where we stubbornly refuse to grow.