Author: Time Frame (Page 2 of 10)

The weather was around 65 degrees, humid, and not raining.  Overcast.

Def Leppard was the BootCamp Q.

Being a little over a week until Memorial Day we at F3 rightfully observe the sacrifices of our American Soldiers.  We also realize that the struggle continues sometimes long after their call to service has honorably ended.  The current statistic of suicides among Veterans currently is around 22 per day.

In recognition of Memorial Day, we did 22 exercises that went like this.

Start at 1.  then mosey down the sidewalk and around the rock at the entrance of the nature trail and back.

Do 2 then 1 and repeat mosey.  Upon return do 3, 2, 1, and so forth.

The number of the exercise is the rep count.

1. Burpee
2. Kettle Bell Swings
3. Upright Rowes
4. Step Ups
5. CDD’s
6. Heels to Heaven
7. Squats
8. Freddie Merks
9. Plank Jax
10. Mountain Climbers
11. Toy Soldiers
12. Flutter Kicks
13. Peter Parkers
14. Parker Peters
15. SSh’s
16. Calf Raises
17. Monkey Humpers
18. Windshield Wipers
19.  Penguins
20. LBC’s
21. MNC’s
22. Merkins

7:55 we stopped to end with 22 merkins for the vets.

All got a great workout this morning.  There was lots of great fellowship as always.

It was and honor and privilege Gentlemen.

Aye!!!!!!!!!!!!!!!!!!!!!!!!

Timeframe

It was a balmy yet dry and 65 degree morning at the Labyrinth after a round of powerful storms moved through the area overnight.

Five HIM’s plus YHC showed to know.

5:30 and the pledge.

Some light stretching and Toy Soldiers just to get going.

Head to the park stopping along the way for 5 burpees for the train.

Mosey down to the parking lot of park and circle up.

30 SSH’s

30 more SSH’s

20 Imperial Walkers

20 Squats

20 Monkey Humpers

20 Mountain Climbers

15 Merkins

20 LBC’s

20 Freddie Merks

Mosey up 5 islands in the parking lot and back.

repeat this sequence for 50, 40, 30 SSH’s

Time is becoming a factor so Omaha and start working our way back to the flag stopping along the way at the light poles to do one of the exercises and counts at each pole.

Made it back right on time.

COT and prayer

It was an honor and a privilege this morning gentlemen.

AYE!!!!!!!!!!!!!!!!!!!!!!!

Timeframe

It was an absolutely perfect morning with big ol full moon for some added light.

Small but awesome group of HIMs gathered in the pelicans snowballs parking lot.

5:30

SSH’s 20 DC IC

Stretches

20 squats

Mosey over to the maintenance shed.  15 squats OYO.  The maintenance man shows to work so we Omaha’d to the clubhouse in the middle of the baseball fields.

Partner up.

P1 runs to the parking for 3 burpees and back.  P2 stays for AMRAP OYO of called exercise.  Repeat for 3 rounds each.

Squats

LBC’s

Merkins

Mosey back and time.

It was an honor gentlemen.

Timeframe

It was a chilly, rainy, and wet morning at the Scheile.  That was not a deterrent to a good number of PAX.

Boudin led a solid warmup and took the bootcamp guys for a run.  The 4 painlabbers grabbed our respective coupons and headed toward the shelter at the back of the nature trail.

The theme was to do cardio, upper body, lower body, and core.  Everything  was mostly a 20 count.

We worked out, had some good 2nd F mixed in, and it was as always a perfect way to start the day.

It was an honor.

Timeframe

A warmer near 60 degree morning.  Clear and dry.  An awesome morning to get in some rock pushing.

SSH’s while we get situated to start off.

Mosey across the side street to the bank parking lot where we stretch.  Then its a quick triple nickel with SSH’s on one side and Toy soldiers on the other.

Mosey across the front of Planet Fitness where the request to Monkey Humper the patrons of the establishment was veto’d by the Q.

Stop when we can clearly see the flag of the front of the convenient store across Union Rd for the Pledge,

Onward down to the Food Lion parking lot where 4 corners are called.  At each of the 4 light poles were

• 20 squats
• 20 merkins
• 20 LBC’s
• 20 CDD’s

Meander to the Doller General where Ring of fire is called.

20 default count

•  LBC’s
• Dying Cockroaches
• Crunchy Frogs (dangit JJ)
• American Hammers
• Flutters
• Oblique Crunches

Mosey to Dr Office parking lot and partner up

2 rounds of each exercise by each PAX.  P1 stays and does called excercise while P2 runs to the other side of parking lot and does 1 burpee.

• LBC’s
• Squats
• Merkins

Meander to bottom of hill where we NUR up the hill twice.

Mosey back to start 2 minutes early where we Flutter Wiper until the end.

Great work by the PAX.

COT Prayer

Its an honor,

Timeframe

Chilly 35 degrees, clear, and dry.  Once we got going it really felt just right.  It is Vanletines Day.

In the past YHC has Qd yoga workouts from time to time.  It usually seems to be accepted with a little hesitation and maybe thought of as not being strenuous enough for the tastes of the a large portion of the PAX.  In the end when the workout is over the guys typically agree that it was a better workout than expected and a refreshing change of pace.  The stretching has benefits as well.  For thpse reasons YHC does try to mix a yoga workout into the rotation.

We mixed in SSH’s, merkins, mountain climbers, and keroke to keep the heart rate up.

Preacher

Chair

Warriors 1 and 2

Runner

Plank

Cobra

Down dog

Up dog

Triangle

Crescent

We ended with a round and a half of 20 count Mary.

It is an honor, privilege, and pleasure.

Prayer requests:

Huck

EZ Riders family

Wirenuts family

Clavins M

Turtleman

Others spoken and unspoken

Aye!!!!!!!

Timeframe

The weather was cold and dry.  When we got going it became very comfortable.

The trivia idea I must credit to Anchorman.  As the new year has come around and attendance is up there is an opportunity in that.  I thought trivia was a great idea and could be used as a teaching tool for the newer guys and a refresher for the more seasoned vets without being preachy.

Pizzaman led up through a tribute warmup and a moment of silence honoring F3 Cardinal out of Knoxville who recently had a heart attack after his VQ and did not survive.  Prayers are definitely with the family of Cardinal and the entire Knoxville F3 family.   Classy move Pizzaman.

After the split. the guys of Painlab circled to have a nice workout featuring SSH’s O’ plenty.  There was also squats, LBC’s, pull overs, step ups, dips, stretching, merkins, burpees, heels to heaven,  and seal jax.

The F3 questions were:

What is the F3 mission statement?

Name the 5 pillars of F3?

What is EH, what does it mean, and how is it applied?

What is a Sad Clown?

What is the name of the F3 handbook and who wrote it?

What is the purpose of the COT?

What is a shield lock?

In my opinion this morning went very well.  The guys were great as always.

A true honor,

AYE!!!!!!!!!!!!!!!!!!!!

Timeframe

It was a brisk yet dry Saturday morning at the Painlab. A good group gathered in the Schiele parking lot for a beatdown at F3 Gastonia’s original AO. JJ was at the helm for bootcamp and the guys had the eye of the tiger and looked eager and ready to go to work. After a short but effective warmup led by JJ the two groups split for their respective to do lists.
Painlab went to the Indian and the eagle in front of the museum for the 12 days of Christmas. The exercises were as follows:

1. MNC with sandbags
2. Windshield Wipers
3. LBC’s
4. Pull Overs
5. Goblet Squats
6. Merkins
7. Monkey Humpers
8. Burpees
9. Step Ups
   30 Sec Plank
10. Zombie Walks
11. Mosey to the picnic tables and back

Start at 1. Then 2 and 1. Then 3, 2, 1…ect until completion.

We had a great group of guys and it was a total honor to lead.

Aye!!

Timeframe

This morning at Diablo Sammich at its new location Publix on Hoffman Rd started with a nice cool breeze from the distant but approaching Hurricane Ian.

As YHC pulls into the parking lot the Pub regulars were gathering for there morning jaunt.  Flag was planted and friendly hellos were being exchanged.  YHC must comment on as far as I can tell Flintstone was running around the parking lot when I showed and was still running when I left an hr later only stopping for the pledge and COT.  Way to push brother.

Bandit and Goose arrive to join Tube and myself for a morning ruck.

Pledge

Diablo breaks off from the Pub Runners.

We ruck over to the Dr. office parking lot.  Each Pax calls a 20ct of an ab exercise.

LBC’s

Heels to Heaven

Michael Phelps

Dying Cockroaches

Ruck to Old Well Ln.  Down the hill and back up twice.

Continue down Hoffman Rd to Elkhart Cir, down maybe 100 yards to turn around and start heading back.

Stop back by the same Dr’s office for more 20ct of Mary.

This time:

LBC’s

American Hammers

Big Boy sit-ups

Penguins

Over to the handicap parking signs:

20 calf raises feet parallel

20 calf raises feet turned out

20 calf raises feet turned in

Ruck back to flag

It was a great morning with ever better guys.  We got to hear a little about the world travels of Goose.  Seems that he has been everywhere.  Nothing educated and inspires like travel.  This must be true of Goose.  He is both educated and inspirational.  Bandit is beaming….and rightfully so.

Thanks Tube for the encouragement and telling me that the location has changed.

Hear Ye! Hear Ye!  To the Diablo Sammich participants.  If you are wanting to post at the Sammich, it is at the Pub now.

Roscoe led up in the COT and prayer.

Prayers for FL in the midst of this storm.

Tube’s M with kidney stones.  Those things suck bad.

It was a wonderful way to start the day.

Stay safe out there.  Gonna be rainy.

AYE!!!!!!!!!!!!!!

Timeframe

It’s been a while since I’ve posted.  I’m not proud of it.  I am thankful to Flintstone for asking out of the clear blue sky one day if I would like to pick up a Q at the Sandlot.  Thinking it would be good to have more motivation not to fartsack, todays Q was mine.  Thank you Flintstone.

EZ Rider, Watts Up, and Flintstone come in from an EC ruck.

Skipped the Pledge for the time being due to lack of a flag.

All regulars so no introduction or disclaimer necessary.

Started with some stretching because it is a good idea.

Mosey over to the old Maytag store for some walls of Jerecho.

The building is a square with a parking lot that completely encircles it.

On three of the walls all exercises x 7 each. 7 laps is the goal but in reality until time expires.

Squats

Monkey Humpers

Merkins

Mountain Climbers

Penguins

LBC’s

Heels to Heaven

On the 4th wall 5 burpees

A couple finished, most got 6 laps.

JJ noticed that there was a large American Flag on the front of the gas station across the street.  Good spot JJ.

Pledge

Mosey Back to Pelicans right on time.

Announcements:

Sept 8th – Transvergence.  Multiregional Convergence at Bulldog

Sept 10 – 50 mile relay at 0400 in Dallas

Sept 17th – Skating with Mayor at Kate’s on Franklin

Sept 24th – JJ 5K

Thank you for the warm welcome back.  I am never sorry I posted.  Thanks for the kick in the butt.

Aye from the Prodigal

Timeframe