Month: July 2023 (Page 6 of 13)

Disclaimer:
Pledge:
Warm Up:
SSH/Squats/LBC’s IC
Mosey while avoiding nude homeless folk

The Thang:
Partner opposing booyah merkins…..
Opposite sides of garage, run to middle with partner, one booyah merkin, mosey to next floor, two booyah merkins, mosey and rinse and repeat until 10.

From top of garage, mosey to bottom:  Round one of Classic PT test, 25 of each, merkin, squat, ssh and lbc.  Mosey to the top to get out of the oven and into fresh air.  Rinse and repeat for a total of 75.

Mosey to the Methodist lot.

Group plank and sprints

Dora 1-2-3 – modified for time
Heels to Heaven/Homer Marge (your choice)
American Hammer
Flutters

Fellowship mosey some, then mosey back

Time:
Announcements:
Prayers:
Safe travels
Turtleman

Honored, aye.

Linus

Disclaimer:
Pledge:
Warm Up:
SSH/Squats IC
Mosey to Martha’s
The Thang:
Dora 1-2-3
Merkins/Squats/Flutters

I left us a little short on Flutters so we did 20 more IC

Mosey to picnic shelter.

1/2 count Lindsey’s (15 Derkins/5 Dips) – Mosey to pole and back
Rinse and repeat until complete

50 heel raises/20 Big Boys – Rinse/repeat 3 times
Modified Dora:
Each partner runs twice
Heels to Heaven or Homer Marge
LBC’s

Time to mosey back

One long minute to spare once back

Time:
Announcements:
2nd F Lunch for July:  Done

Prayers:
Turtleman

Honored, aye.

Linus

Dr. Seuss joined us on a journey as he commanded the Q at The Pub.  He’ll be counted there.
Announcements/Concerns addressed on Pub bb.

Though I have posted in the afternoons more often than not on Tuesdays and Thursdays over the past few months, Folsom is where I first drank the F3 Kool-Aid and I still consider it my F3 home, so to speak. As I drove by the gazebo, I saw an ol’ Pole Cat making his way across the street. Fortunately he kept his funk to himself but I got to thinking back to the time at Folsom years ago when I had the Q and we were running on the path behind the small pond. A small skunk stopped us dead in our tracks and I yelled out “Retreat! Retreat!”. We may never see a group of men run so fast again! PRs were set! Back to today, I made it to the circle with about 30 seconds to spare (had no idea I was cutting it that close). There was a great crowd out this morning. Get those legs good and loose fellas!

We warmed up with 25 Side Straddle Hops IC, 10 Gravel Pickers IC, and short mosey to the tennis court.

Next up – grab the fence for some leg swings. 10 swings each leg in front of the leg your standing on, then 10 swings each leg behind your standing leg, then 10 each leg front to back. Then, we assume the plank position for some more stretching and some movement between high and low plank.

Everyone on the line, each movement goes across 4 tennis courts to the 2nd light pole.
– High Knees 2x, recovery walk back to start
– Butt Kickers 2x, recovery walk back to start
– Hesitation Skips 2x, recovery walk back to start
– Karaokee down and back 2x (by request from Kapowski – good call!)
– Basketball Slide down and back 2x
– Lunge Walk 1x, recovery walk back to start

We shorten the course slightly to 3 tennis courts now – about 40 yards.
– Half speed sprint, roll into full speed 2x, recovery walk back to start
– Sprint 2x recovery walk back to start
– Sprint down, sprint half-way back (I think we did that 1x)

This workout was intended to truly sprint and give it all you have. You get a moment to catch your breath during the recovery walk. I saw a lot of hustle out there! Quick Recovery and circle up for some additional leg work.
– 10 Jump Lunges x3
– 10 Jump Squats x3 (short squats and jump/land on the balls of your feet)
– 5 Tuck Jumps X 3 (originally I called 10 but changed to 5 to encourage quick ‘back to back’ like Ponyboy was doing)
– 5 – 5 count SSH Tuck Jumps (use quick feet)
– 5 – single leg bounces each leg 3x
– 5 – 5 count Single Leg Tuck Jumps 3x

My legs were about toast and it looked like most others were in the same boat. On your 6 for some Iron Cross stretches and 2 sets of 10 Penguins in cadence. We had time for a little more cardio upper body work. 5 burpees, 10 Merkins, 15 LBCs. Recover. 4 burpees, 8 Merkins, 12 LBCs. Omaha. I have about 2 minutes left and quickly walked through some Mobility stuff Wojo had us try at Midoriyama last week. A lot of that stuff is mental but we seem to forget it as we get older. A few guys gave it a shot and I encourage all of you to work on some of those type of movements at home, whether it’s with the kids or the wife, or just on your own. I’m not a doctor, but I am a firm believer that flexibility and mobility can help prevent injury. My last piece of “wisdom” for the guys is that it is a really good idea to get out and run tomorrow morning to keep soreness down after a workout like this. If you don’t run tomorrow, Thursday will be rough!

COT – Prayers for Ball Joint’s aunt, Brillo and Schattner’s 2.0 as they go off to boot camp, my mom, Huck, Hacksaw, Norwood, and Turtleman. 2nd F lunch is at Pita Wheel in Dallas tomorrow!

Slaw had a long conversation with an officer from the Sherriff’s Dept this morning. Not sure what it was all about, but he missed half of the COT. Fortunately, Slaw was released into our custody and all is well.

As for the workout, guys ran and a few rucked. I see Ball Joint is now logging miles with Gold Digger and Westside made an appearance after a few weeks on the injured list. Broke says he ran at a 9 minute pace.

Welcome to the tropics!  Plenty humidity on otherwise nice morning.  Three plus a canine showed to ruck at 0615.  Two more showed to ruck at 0630.  They went the opposite way on the route to meet up with first group.  First time out for Hot Corner, welcome!

Two ran.

Everybody back on time.  Pledge

Announcements:  2nd F lunch in Dallas 7/19 original Pita Wheel

Prayer requests:  Turtleman, Norwood, Ratchet son, Anchorman sis-in-law, Tiger mom, Boudin travel, Jane Fonda travel, Hacksaw, Eh Yall mother-in-law, Slaw family member

YHC took us out

Always an honor

Tiger

Seven pax came together for July edition of annihilation.  Start with the mission of F3 – to plant, grow and serve small workout groups for men, for the invigoration of male community leadership.  We gave Tooth Fairy the chance to lobby for votes as he is running for mayor of Belmont.

Warm up of side straddle hops, imperial walkers, gravel pickers, arm circles and some stretching.  Breaker Breaker was kind of enough to lend some blocks in support of the workout.  Grab one and head to the bunker.

Four corners escalator.  Begin with 40 mountain climbers.  Murder bunny to next corner for 40 MC and 30 burpees.  Murder bunny to next corner.  40 MC 30 burpees add 20 big boys.  Murder bunny to next corner, 40MC 30 burpees, 20bb, 10 hand release merkins.  Murder bunny to next corner.

Everybody pretty smoked but still have 25 mins to go.  40 swings with block.  Rifle carry to next corner.  40 swings, 30 squat thruster.  Rifle carry to next corner for 40 swings, 30 thrusters, 20 merkins one hand on block, other on ground.  Rifle carry to next corner.

Only three minutes remain, head back.

Pledge at the Yank.

Told the pax that heard in podcast earlier in the week that being disciplined, allows for being un-disciplined.  In other words, staying on workouts and being disciplined in consumption allows us the freedom to indulge on occasion.

Announcements:  2nd F lunch in Dallas 7/19 original Pita Wheel, Q source opportunities on Sundays

Prayer requests:  Turtleman, Norwood, Ratchet son, Anchorman sis-in-law, Tiger mom, Boudin travel

YHC took us out

Always an honor

Tiger

2 FNGs actually showed up for Balljoint and joined 9 other familiar faces to grind through a burner.  Here’s what I remember:

Proper Disclaimer with FNGs present. Been a while since YHC got to name an FNG, much less 2.  No merlot was splashed.

The Thang:

• 10 x Don Quixotes (IC)
• 10 x Gravel Pickers (IC)
• Tesla Stretches
• 10 x Mike Tysons (IC)

Mosey to the entrance to the Parking Deck.

Rules are we do 5 burpees every time we reach the bottom and the top, so we start with:

• 5 x Burpees (OYO)

Next we got partners.  The partners were to help the PAX push, but also to help the FNGs know what was going on.  Balljoint took both FNGs and we did an ascending (literally) stack of exercises.  Think 4 corners, with parking deck levels as corners:

• Level 1: 10 x CDDs (OYO)
• Level 2: 10 x CDDs (OYO), 20 x Bonnie Blairs (OYO – count each jump)
• Level 3: 10 x CDDs (OYO), 20 x Bonnie Blairs (OYO – count each jump), 30 x Monkey Humpers (OYO)
• Level 4: 10 x CDDs (OYO), 20 x Bonnie Blairs (OYO – count each jump), 30 x Monkey Humpers (OYO), 40 x Merkins (OYO)

YHC started the levels wrong, so we ended up a little confused, but it didn’t matter.  We were climbing to the top and doing all those things along the way, and that’s what we did.  At the top, time for:

• 5 x Burpees (OYO)

Next up, take the stairs down…

• 5 x Burpees (OYO)

Run with your partner all the way to the top…

• 5 x Burpees (OYO)

And wait for the Six.  At this point, there was a single FNG on his own, with Balljoint and the other finding a quicker way to the top than the ramps.  Hopes rose for a merlot sighting.  We got back together, headed down to the bottom for…

• 5 x Burpees (OYO)

And went up again, with the exercises, except this time due to time constraints and more work still to do, no stacking.

• Level 1: 10 x CDDs (OYO)
• Level 2: 20 x Bonnie Blairs (OYO – count each jump)
• Level 3: 30 x Monkey Humpers (OYO)
• Level 4: 40 x Merkins (OYO)

And again…

• 5 x Burpees (OYO)

Take the stairs down…

• 5 x Burpees (OYO)

So one more thing to finish up before we leave the deck.

YHC had pulled this one once before at Tequila Sunrise a while back, and thought to give it another run.  Basically, partners synchronize mountain climbers alternating between regular and Australian.  Looked like this:

Stupid Synchronous Mountain Climbers:

• 10 x Mountain Climbers (count left only)
• 10 x Australian Mountain Climbers (count left only)
• Repeato for 3 total rounds

3 was enough, as the burn kicked in by then.  Leaving as little rest as possible between rounds was good too.

Still plenty of time for plenty of work, so we left the garage, crossed the street to the church and kept the partners for a little Cora

• Partner 1: Bear crawl around the drop off area
• Partner 2: Exercises
  • 50 x Reverse Crunches
  • 100 x American Hammers
  • 150 x LBCs

Always a grumble when bear crawls are mentioned.  Not sure why.  YHC assumed that meant the PAX craved more running, so we finished fast on our feet, taking the long way back, covering a little over 0.5 mile, stopping 3 times for

• 15 x Jungle Boy Squats (OYO)

YHC was introduced to the Jungle Boy at QvQ Downtown when Balljoint called them, and we’re all better off for it.

We wrapped up right at 0615, so that was the end of the beating.

As we started COT, there was an ambulance off in the distance, and one of our FNGs mentioned that his Life Alert must have gone off and it was coming for him.  One name down, one to go.  As for the other, we didn’t have to go too far as Kelly Brown didn’t get too far past stating his name before “Kapowski” came out.  The Weasel Shaker attempted to veto it, as our PAX, while solid backblast writers, are not the best at spelling.  Also, YHC was stunned that such a solid group of non-respect PAX didn’t know who Kelly Kapowski was.  The FNG did, as did about half the group, and it was enough for the name to stick.  A quick tutorial on the spelling.  Think “Kapow” and add a “-ski” to it.  It’s easy.  Kapowski.  Let’s hope we’re listing Life Alert and Kapowski frequently in future backblasts.  Both are great additions to the group.

Downtown never disappoints.  Great group of PAX that pushed hard today.  Grateful for the opportunity to lead.

Yabba Dabba Doo