Fitness, Fellowship, Faith

Day: July 30, 2016

Coolest F3 Workout Ever – “Ice Up, Son, Ice Up”

19 PAX under the surveillance of Pokemon Go Hunters entered the gloom at the Downtown Rotary Pavillion where “the coolest F3 workout ever” was promised. Preblast warned PAX that even the early morn would bring high temperature and the humidity of a rainforest. They still posted.

Disclaimer given and PAX reminded that they probably shouldn’t do F3 cuz they could get a boo-boo. Modify, be smart, blah blah

Warm up – SSH X a bunch (lost count), Stationary jump lunges X ? (Pokemon hunters are very distracting)

Pledge Mosey – across parking lot, down Main Street stopping for merkins, CDDs, mosey to parking deck. Line up, count, then sprint the straight aways, mosey the ramps to the 3.5 level of the deck.

Preamble to Thang – Divide into groups of 4. individuals in one group grabbed a furniture dolly and raced up to the top level then back down the steps. Hands on the dolly, legs spinning, and control always in question. All remaining PAX did slow, low squats until there turn on the dolly sprint. All groups complete, mosey to the top of the deck.

THE THANG

To celebrate the beginning of the Panther’s training camp, I reminded the PAX of the greatest Panther quote of all time from Steve Smith. (Video link attached).  “Ice up, son, ice up.” Boss Hog’s truck was brought to life with various sport anthems blasting and a truckload of bagged ice was distributed. PAX completed a few exercises with the icy coupons and partnered up. One partner ran the parking deck while the other carried both bags of ice up and down the stairs X3. Additional exercises were completed including an ice bag shuttle run. PAX threw the ice remaining back into the truck and headed back to the pavillion. Wall squats, air presses, lightbulb changes, a Boss Hog salute, and Monkey Humpers led into the final mosey home. On the pavillion stage the remaining time was spent on various core exercises, another set of merkins, and a final call of time.

MOLESKIN

Pokemon Hunters looming in the bushes and out of my line of direct vision make me nervous. I have nothing against the game and think the technology is really cool. But I thought, who in their right mind would get up that early to walk around looking at a phone GPS. I can only imagine what they thought of a bunch of grown men doing grade school jump and jacks at a ridiculous, early hour. It was fun to invite them to join during the cadence. Maybe next time they will swallow the red pill.

During our exercises on Main Street, YHC felt a sense of joy as the echoes of the cadence bounced off the buildings with the percussion of authoritative manhood.  The large number of PAX brought energy to my personal favorite AO.

Smelling the entrance to the deck always quickens the steps of the PAX and made the climb up happy.  The young legs of Gomer and Yo Paulie were easy to hate, but knowing their friends were all at home or with the Pokemon hunters brought respect. During the dolly run, thanks go to Short Sale for keeping the cadence going.

Boss Hog returned to F3 after a break to complete many farm projects for the M and get quality time in with his farm animals.  As always Boss Hog was quick to offer help, meet early, support the mission, and his truck’s external speakers were perfect for blasting motivational sport anthems across downtown. Half way through the exercises the Rocky theme played and I noticed a father / son moment between Yo Adrian and Yo Paulie.  It was if they were running the steps in Philadelphia.  The Chariots of Fire theme was detrimental to the momentum, but sensing the change in pace, a shout – not to be sucked into the slow motion – was given by one of the old PAX who actually remembers the movie.

Distributing bags of ice there were lots of smiles and laughs as the PAX realized this would be the “coolest F3 workout ever.” Such quality fellowship made the inherent risks of backing up a truck to a closed convenience store at 5am and loading up on bags of ice (paid for later after the workout) well worth it.

Hushpuppy kept YHC honest on the time and, as always, the collective purpose to be better men and servants was lifted up in the ball of man.  A big welcome to Iron Man (Stephen Grant) whose contact info I failed to get.  Will one of you GSM men get that info to Freight or Bandit so we can be sure he returns and fills the other hole we have in all our hearts!  A joy to Q, great work!

A Little Sumpin Sumpin

Warm-up:

SSH- 25 IC

Moroccan Night Clubs- 30 IC

Squats- 25 IC

Merkins – 15 IC

Stop for the Pledge ….

Mosey to the shelter.

The Thang:

I don’t believe we do enough core here so…..

Core time by Tool Time initiated!

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Quiche loved the Woo YHC would shout as we were done with an exercise…..Flush compared it to Rick Flare however YHC had to demonstrate the subtle difference in the Woo….enough rest…

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

American Hammers -50

Good now that our cores are engaged …lets mosey…..

Mosey to the track…..In honor of Brownstreak YHC did not disclose how many reps were about to happen!

Sprint down and back wait for the six….then 5 Burpees OYO rinse and repeat x5 (On the second mosey the train came by so an additional 5 Burpees OYO)

Mosey to the picnic tables for a little Dip/Derkin action…

30 Dips IC then 15 Derkins IC

15 Dips IC then 15 Derkins IC

20 dips single count then 10 Derkins IC……

Mosey to the concrete path ..

We need to work on our Legs now….so

Zombie walk to the fountain (at least it was downhill men)

Well now I think we need some more core…..

Peter parkers 25 IC

Parker Peters 25 IC

Flutter Kicks 60 IC (was supposed to be 50 but T-Square guessed it so YHC was obliged to add more….(TClaps to Flush and Edison for completing all Reps!)

We had some time left so we moseyed around the park for a few laps…..meet back at the warm-up…

COT

Announcements

Advisory board meeting tomorrow 6pm at On The Border

BRR meeting Monday 7PM at GSM worldwide corporate headquarters

YHC spoke about the importance of challenging yourself physically with f3 and through that you will become stronger both emotionally and spiritually! T-square spoke about the upcoming birthday (next Saturday) of his daughter that has gone home to heaven recently ….and about how this is the first time in a trail of life that he has physically felt the prayers of others helping him through this difficult time #morethanjustaworkout….f3 matters men.

Nameorama

Welcome FNG Tony Robbins! Great work today sir glad to have you with us!

Prayers-

Stroganoffs family, T-squares family, Shrimpboats safe return, my brother who is running his first 50k ultra trail run today.

 

 

 

 

 

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

Great work today by all PAX. It was an honor to lead you men!

Tool Time

canaveral cardio

vacation is no time for slacking.  8 hours away from home, a few hours before boarding the carnival magic, as good a time as any for a little f3.  temperature: 82 and muggy

very simple today.  we mosey until we need a recovery.  started with a mosey. first stop: 25 merkins (Allen Tate), 30 lbc (huckleberry). mosey on.  next stop: pretzel crunch (h) and captain thors (at). mosey on. squats (h). mosey back to the launching point. lbc (h) 22kill merkins (at).

short COT, BOM, YHC took us out in prayer.

nothing fancy, but didn’t want to fall into a lazy vacation routine.

Philippians 4:13

Huckleberry

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