IPC warm up
Month: August 2023 (Page 6 of 11)
Back to school time which means the 2nd annual Back to School Q. Not really that big of a deal actually, but here’s what we did…
Warm-up the bus
SSH IC x 15
LBCs IC x 15
Imperial Walkers IC x 15
Mosey down Riverwood
Stop by the neighborhood pool for Morrocan Night Clubs x 50 to symbolically wave bye to summer vacation.
Mosey to the base of Gastone’s Hill. Need to pick up the kids on the bus so stop at every mailbox on the way up and the way down for 3 squats.
Moesey to Dollar General parking lot. Stop for last minute school supplies as each PAX picked an exercise.
Maybelline – Peter Parker Merkins (don’t think he read Flintstone’s backblast)
Fountainhead – Merkins (maybe? or maybe something else?)
Winehouse – Superman Pull-ups
JJ – Calf Raises on the curb
Stubing – Hand-release Merkins
Now that we have all our supplies, mosey to the school parking lot.
First up, math and geometry. Escalating Four Core-ners.
Corner 1 – 10 Crunchy Frogs
Corner 2 – 10 Crunchy Frogs, 20 Freddy Mercury,
Corner 3 – 10 Crunchy Frogs, 20 Freddy Mercury, 30 LBCs
Corner 4 – 10 Crunchy Frogs, 20 Freddy Mercury, 30 LBCs, 40 Flutter Kicks
De-escalate with a slight twist
Corner 3 – 10 Freddy Mercury, 20 LBCs, 30 Flutter Kicks
Corner 2 – 10 LBCs, 20 Flutter Kicks
Corner 1 – 10 Flutter Kicks
Mosey to the front of the cafeteria for lunch. Cherry Pickers x 50 (the only food related exercise I could think of quickly). Then, Drop the Cherries in the Basket x 50
Mosey along the wall to wait for the bus back
Dips x 15
Step Ups x 15
Derkins x 15
Dips x 10
Mosey back with a stop at the base of the hill to drop off the kids. Squats x 23 (think that’s the number of mailboxes up Gastone’s Hill)
Mosey back to the flag
The Pledge
Announcements
3F lunch (yesterday)
F3 Dads Folsom Sat (8/19)
Crowder Hike (8/27)
Coconut Derby (9/3)
Conv Labor Day (9/4)
Prayer Requests
Maybelline’s grandfather
Stubing’s M, care for grandmother
Norwood
Turtleman
Huckleberry
Kids and teachers
Prayer to take us out.
Until next time…
It was a great morning in Cramerton for a nice birthday beatdown. 11 PAX circle up, including the rare appearance of Spiderman…it was going to be a good morning!
Warm Up: SSH in cadence x41. Cause that’s how old I turned.
The Thang:
- Mosey down to in front of the drug store, where I lay down the vision for the morning. Most of the time, the best part of F3 isn’t the First F, but rather the Second F. When I tell friends why I keep coming back to something this stupid, I always talk about the camaraderie and the fellowship.
- So today…we are going to do some Fellowship Fitness! Each (most) light pole on the way up 8th we stopped at, for PAX to take turns calling out an exercise with their rep options being: 8, 17, or 41 reps.
- We continued that all the way up the hill…but Fannie Mae and Finkle dropped the hammer on us with 41 Gravel Pickers and 41 Big Boys, respectively.
- At the top of the hill and the light, turned and headed toward Mayflower, and continued the pattern down the road.
- One stop at the Riverside basketball court, couple stops on the way back toward downtown…including some obligatory hip slappers called by Orangeman under the train tracks.
- Mosey down the hill to the bridge, over to Goat Island, where in the middle of our “lightning round of 8’s only”, Tesla of course calls Kraken Burpees. That got Orangeman (?) so sauced up, he told a dog that was nervously being walked by us that we don’t bite, we only lick. That was YHC’s cue to get back to the flag as fast as possible.
- One small stop in the middle of the bridge, then back to COT where we finish up with a circle of Burpees (one each PAX in rotating fashion, as quickly as possible) and some stretches.
- Time
What a honor it is to lead, what an honor it is to be a part of this group. I’ll say it time and again…and thanks to everyone for getting me to 41. Let’s keep going.
Announcements: read your other backblasts
Prayers:
- Norwood
- Turtleman
- Tiger’s parents
- Everyone continuing back to school
- Orangemen’s 2.0 and family are back officially from Colorado, but came with Covid. He hasn’t gotten to visit with them yet, including his granddaughter.
Buckshot, out.
We had 3 for The Pub this morning. Open didn’t show for his Q this morning so I took over the Q. New(ish) route called. Straight up Gaston Day/Armstrong/Cox to Panera and back. So simple even Seuss wouldn’t get lost… but nonetheless there was no Seuss today. I guess he is too busy making facebook videos. We contemplated ordering coffee for a mid run jolt but alas it was just to warm this morning. Great fellowship with Roscoe and JJ!
Announcements
F3 Dads at Folsom this Saturday 8/19
Kings to Crowders ruck 8/27 Meet at Linwood entrance at 7
Coconut Derby 9/3
Labor Day Convergence at Caromont Park/Fuse 7AM. Other Monday AO’s closed
Prayers:
Turtleman and family
Kids and teachers returning to school
Until next time Defib out
We rucked to the East. Then back to the West. It was the best.
Les Nessman has the Q next week. Taking us back to Snowballs.
Repeat….next week Diablo at Stowballs. Les Nessman is Q.
Warmed up with side straddle hops (10), cotton pickers (10), and some stretching. Then went BACK TU SCHOOL for 23-24.
Start in Mt Holly Middle School parking lot.
B – bear crawls (11 parking space lengths +12 of the same, TOTAL 23) then A – Al Gores (24 sec + 24 sec)
C – cockroaches (23 + 23) then K – Kraken Burpees (12 + 12, TOTAL 24)
Jog across the street to Ida Rankin Elem parking lot
T – twinkle toes (23 + 23) then U – Up-downs (12 + 12, TOTAL 24)
S – step-ups on the wall (23 + 23) then C – Cherkins (24+24)
Jog back across the street to Mt Holly Middle School parking lot
H – Heels to heaven (23 + 23) + O – Obamas (12 + 12, TOTAL 24)
O – outlaws (11 + 12, TOTAL 23) + L – lunges (24 + 24)
Had time to do one more round of B & A
B – Bobby Hurleys (23 + 23) then A – American hammers (24+24)
Midoriyama was blessed with a late afternoon thunderstorm yesterday that dropped the temperature dramatically. Unfortunately, it made the humidity worse and the slick grass was a little tough to navigate at times. Even so, a great game of frisbee football was completed and according to the Def Leppard Scoring System my team won 43-7.
Announcements
2nd F lunch – it was today, hope you made it
F3 Dad’s – Folsom this Saturday at 7am
Hike – August 27th
Coconut Derby – Sept. 3rd
Convergence at FUSE ballpark Sept. 4th at 7am
Pray for – Turtleman, Hacksaw, Huck, Mayor, Def Leppard, Norwood and start of school.
Def Leppard took us out.
I’m Broke
Took this Q the night before noticed it was still open sometimes it’s fun shooting from the hip on short notice. We did a proper warm up of course 5 burpees for the train.
The bridge triple nickel pull-ups and squats
parking deck LLB’s did work on two other levels can’t remember what on the way down we did 5 calf raises each stair it smelled awesome with a bunch of sweaty men in the stairwell motivation to move quickly 😆
rotary pavilion black jack merkins and big boys can never go wrong with this we ran out of time before finishing but most were about halfway.
we pledged took prayer requests did announcements and I prayed us out still loving this stuff F3 has been great for my mental and physical health praise the Lord for all you men.
Westside over and out
Back to school day
3 runners, 3 ruckers and a Tesla
(Ran by a few schools and threw out some prayers & salutes)
prayer request;
Anchorman’s friends granddaughter, Norwood
announcements
F3 Dads Saturday at Folsom
LUNCH TODAY – Pita wheel Belmont
prayed us out
Warm Up:
Side Straddle Hops
Squats
LBCs
Merkins
Pledge
5 burpies
10 Goblet squats
15 Big Boy Sit Ups
6 burpies
15 Goblet squats
25 LBCs
7 burpies
20 Goblet squats
35 American Hammers
8 burpies
25 Goblet squats
50 Dying Cochroaches
9 burpies
20 Goblet squats
65 Flutterkicks
1 minute – KB Swings
1 minute – Tricep Extensions & Lawnmowers
1 minute – Goble Squats
1 minute – American Hammers
1 minute – Curls
1 minute – Squat Curl Press
1 minute – Dead Lift
1 minute – Tricep Extensions & Lawnmowers
1 minute – American Hammers
1 minute – Curls