Author: Bandit (Page 8 of 12)

It was a very comfortable 33 degrees this morning at the downtown Rotary Pavilion where 8 PAX gathered for another beat down on the run.  Great to see some of the regulars back for more.  Oh… I’ll get to the whole “cliffhanger…” thing in a minute.

Warm Up

• Don Quioxte – IC x10
• Seal Jacks IC x20
• Mountain Climbers IC x20
• LBC IC x20
• Merkins IC x10
• (hmmmm, there was something else we were going to do, but I forgot)

Pledge

Mosey – On the way to the parking deck I remembered the last warmup exercise, so we stopped at the corner of the parking lot to finish warm up…

• BOYO x5

Burpee Escalator – Staring at lower level run to top of parking deck, do 1 burpee, then run back down.  Rinse and repeat x10, increasing the number of burpees +1 each round.  On round 10 you will run up, do 10 burpees, run down and plank and wait for the six.

Four Floor Escalator – Starting at bottom level, complete 10 reps of the first exercise then run up one level (run the parking deck, not the stairs), complete 20 reps of next exercise and up to next level, complete 30 reps and up, 40 reps then down he stairs to the starting position.  Throughout we kept the PAX together.

• Jump Ups x10 OYO
• Merkins x20 OYO
• LBCs x30 OYO
• Squats x40 OYO

Rinse and Repeat x2

Mosey – Run to Pavilion

Mary – We had enough time to get a round of people’s choice MOM exercises.

• Freddie Mercury x10 IC – Richard Simmons
• Heals to Heaven x12 IC – Dr. Feelgood
• Peter Parkers x10 IC – Spider Man
• ?Mountain Climbers x10 IC – Linus
• ? x10 IC – Monk
• Some Kind of Space Invader Squat Thingy x10 IC – Boss Hogg
• ?LBC x10 IC – Defib

And to finish with a bang (or not), Bandit lead us in…..

If you weren’t there you will have to get to the sequel to find out.  What a cliffhanger.

COT – Announcements/Prayer Requests

• Regionalization planning on Sunday.  Contact Bandit
• Backyard Brawl Shirts on Sale. Must order by Feb 10.
• Can still sign up for the Yeti. Some PAX are riding bikes before workout on Saturday.
• Can still buy tickets for Dancing For The Stars to see Dr. Feelgood.
• Richard Simmons looking for volunteers for Night To Shine fundraiser.
• Family of Marty D’Amore who passed away 1 year ago.
• Outhouse’s Mom with concerns from recent tests.

NMM

Today we talked about leadership – The act of influencing other men to and through movement. Remember that leadership is neither good nor bad.  The outcome of leadership depends, in part, on the purpose of the leader.  The purpose of F3 is the reinvigoration of male community leadership.  What is your purpose?

We also talked about pushing each other. I’m grateful for all my brothers in the gloom that push me – whether it’s encouraging words during the WO, mumble chatter on the Twitter machine, or just posting.  My Jester only allows me to push myself so far. T-claps to the PAX for pushing me today.

Oh year… and what does Burt Reynolds head on steamed crab have to do with today’s workout?  Absolutely nothing!  But now I know what kind of cake I want for my birthday.  Thanks BA – strong work on all the Twitter machine preblast pics!

As always, pleasure to lead this great group of men.  Aye!

Bandit

Forecast for 0530 Friday morning was 31 deg with a mixture of wintry precipitation throughout the morning.  So they pretty much nailed it.  Got up a little bit earlier than usual to give extra time to drive in the slush/snow.  Thankful it was not ice.  Wasn’t really sure if anyone else was stupid enough to post in this weather.

• 0510 – no one else here yet, white stuff coming down pretty good…
• 0515 – get out and scrape rest of windows on the mom van – still no one.  I was starting to wonder what a solo F3 workout would look like. I guess kinda what I used to do working out with Fern, just outdoors.
• 0520 – Get a call from Roscoe..”you posting today?”.  Told him “Aye!.  Already here… waiting for the rest of the idiots.”  Roscoe says to expect one more idiot coming in hot!  Told him to meet us at the Parking Deck.
• 0525 – headlights coming… not Roscoe….must be critical city workers required to work in this crap…. WAIT… sweet, its Spiderman!
• 0530 – Lets go!

Mosey – Run to Parking Deck (we pass Roscoe on the way)

Warm Up – Roscoe arrives after parking back at Pavilion with the rest of us to make sure when we are done, we leave no man behind. See… he’s always thinking.

• Don Quioxte – IC x10
• Seal Jacks IC x20
• Mountain Climbers IC x20
• LBC IC x10 (slow count)
• Tempo Merkins IC x10
• BOYO x5

Stairway Suicides – The plan was to start at bottom level ascend stairs one level and back down, then two levels and down, then three levels and down, etc…  finish back at bottom and plank.  This is where a good Q would have gone and done this on site rather than on paper.  Turns out their is not much distance between levels and if you go two levels (because one is not really worth the effort), you only have like 2 actual levels.  So in order to achieve the same affect, we just ran up and down the stairs for a while.

Four Floor Escalator – Starting at bottom level, complete 10 reps of the first exercise then run up one level (run the parking deck, not the stairs), complete 20 reps of next exercise and up to next level, complete 30 reps and up, 40 reps then down he stairs to the starting position.  With only 3 PAX today we kept this thing together, so exercises were all together IC.  Roscoe told us about the Queensryche concert this week.  We traded stories about best concerts, heavy metal chick drummer in LA (Roscoe… please post the YouTube link).

• Jump Ups x10
• Merkins x20
• LBCs x30
• Squats x40

Rinse and Repeat x4

Mosey – Run to Pavillion

Pledge

Announcements

• Backyard Brawl Shirt Preorder open thru 2/10
• Happy Hour @ Hickory Tavern – January 26
• Regionalization Meeting – Wed 27th, Sun 31st, or Tue 2nd.  Will confirm this weekend.
• Yeti
• Wednesday Basketball FUMC

Prayer Requests

• Outhouse’s Mom
• Daughter/Family of Stuart Cramer’s AD
• F3 guys on the DL…Antrhax, Squeeker, Stroganoff..
• All those travelling today

We finished up with BOM and group photo.

12 PAX posted #Downtown. Most of them were there before we started.

Warmup

SSH IC x20
Monkey Humpers IC x10 (to salute those that came in hot)
Merkins IC x10
MC IC x10
Toy Soldiers IC (that’s a 4 count guys) x20 (to bad Dolph didn’t post – he loves doing these on a 3.23452 count)

The Smurph

So this was supposed to be the following…

• 3 laps around the parking lot (1 mile)
• 10 sets of the following
  • 10 Merkins
  • 20 LBCs
  • 30 Squats
• 3 laps around the parking lot (1 mile)

Well the fact of the matter is YHC changed the plan before we even started, he doesn’t count so well, and he is easily influenced by the PAX (goal for 2016 is lead better – no matter what T-Square says). Before we even started, YHC calls “Oklahoma” (that’s not a typo) and changes “sets of 10” to “sets of 12” just because we had 12 PAX post, I like 12 days of Christmas, and T-Square said we should keep it at 10. So this is what we ended up doing…

• 3 laps (total 1.314773148 miles) around the parking lot to the incessant squeak of my Nike’s (probably need to fix that)
• 10 sets of the following
  • 12 Merkins IC (first one was 4 count, the we switched to up/down)
  • 12 LBCs
  • 12 Squats
• 3 laps around the parking lot (another 1.314773148 miles, except for Spiderman who pulled the Irish Goodbye again and disappeared into the gloom)

In the end this was 136 merks, 120 LBCs, 120 Squats and 2.629546296 miles. Whether or not we actually did 10 sets is still a bit of a mystery. As I mentioned, YHC can’t count real good. While this was no Murph, I hope everyone enjoyed this vaguely similar version. It fit in 45 minutes quite nicely and my glutes still don’t work.

Please keep Dr. Feelgood, his family, and his office in your prayers.

As always, a pleasure and honor to lead you men!

Bandit

The warmup consisted of SSH, LBC, Merkins, Prayer Squats, Windmills

We began to Mosey when Monk wanted to get his gloves. This meant we needed to lap around the lot to pick him up. Then he said he wanted his vest that he left at Martha’s House, which I then retrieved from my car. It kind of made for a two man Indian run but I digress.

Mosey to the rail bridge and go across doing walking lunges…collect at the end and mosey to the “wall”.

At the wall do 4-5 wall walkers. Start on your belly with feet against the wall. Push up and walk your legs up the wall while pushing to get vertical. It is a real pleaser.

A quick mosey back to the bridge and bearcrawl all the way across and collect at the end.

Back to the wall for People’s Chair with overhead air presses, front punches, and marching in cadence. Mosey to the Parking Deck.

Colonel Troutman. I couldn’t think of the name of this since I forgot my Weinke. Partner up and one PAX completes 5 Merkins and holds the plank until his partner completes three pull-ups on the bars and returns for the switch. This was done until “Recover” was called by YHC. Then we ran to the top of the deck for a few minutes of ab work to include 6”, 45degree holds, WW Sit-ups.

Mosey to the “art” sculpture and completed one leg lunges on the benches, 10 cts each leg, followed by 20 3 ct Prayer Squats. This was then followed by the Wave of Merkins one to five and five to one. A quick mosey back to the Pavilion for a countarama revealed we went from 8 to7. Spiderman is adept at leaving the scene without anyone noticing towards the end of the workouts. Superhero stuff…you wouldn’t understand. Some plank stretch, more ab work on the stairs, Homer/Marge, until the designated timekeeper (Linus) called time.

A quick Name-O-Rama and COT and we ended the day. More prayers for San Bernadino victims.

A quick word to encourage all to get on Twitter. It is great to follow the workouts that you can’t make and also relive what you did while you attend a workout. You also miss the banter and the silliness that goes along with it, like saying there were ten PAX that showed up and quickly being called out that there were only 8. You don’t want to be out of the loop with the communication from F3 Nation and our fellow F3’ers who share information and amazing stories of service to others. (Mission trips, outreach, etc). See you all in the gloom. Roscoe

Warm Up

• SSH IC x20
• Don Quixote IC x20
• Merkins IC x20
• CH Squats IC x20
• LBC IC x20

First up was quick series of Burpee Hot Laps…  starting at pavilion, PAX took a quick sprint through parking lot to stop sign at North York Street for 10 BOYO.  Sprint back to pavilion for 10 more BOYO.   Sprint to stop sign at North Marietta St for 10 BOYO,  And then back to pavilion for last 10 BOYO.

Next was Dora 1,2,3 from pavilion to main street and back. Partner A would run, Partner B would perform AMRAP of the following excercises to the total number of reps.  Partners flapjack and continue until the total number of reps were completed.

• Merkins x100
• LBC x 200
• Squats x 300

Next were 11s OYO.  PAX does 1 of the exercise A at pavilion (Dying Cockroach) then sprints to main street for 10 of exercise B (Jump Squats).  Then rinse and repeat while increasing reps for exercise A by one up to 10, and decreaseing reps for excercise B by 1 until down to 1.

With one minute remaining (and since we already did Dying Cockroach) Q call for 1 minute of homer and marge.

Honored to lead you brothers!

– Bandit