No Wienkie and too much time has passed since the workout.
Six PAX showed up to get some good work in.
Author: Dirt (Page 2 of 8)
Disclaimer
Pledge
Warm Up:
Seal Jacks IC x 25
Hill Billy Walkers IC x 15
Eskimo Merkins up to 5
LBC’s IC x 20
5 PAX stayed for Painlab and 3 PAX joined me for Boot Camp.
The Under Card:
Mosey to the school for 11’s
American Hammers at one end, Bear Crawl the width of the parking lot and Dying Cock Roaches at the other end.
The Main Event
Mosey to the parking lot entrance on Burtonwood Dr.
Individual Dora. 100 CDD’s, 200 Squats and 300 Freddie Mercury’s. I previously marked 10 telephone poles along Burtonwood.
Mosey along Burtonwood stopping at each telephone to do 10 CDD’s. Mosey around the Pearson Properties building then back to the start.
Rinse and repeat 20 Squats at each pole.
Rinse and repeat 30 Freddie Mercury’s at each pole.
Mosey back to the school for 15 Burpees.
Mosey to the flag.
Good fellowship and mumble chatter today gentlemen. Lots of chatter about the men’s basketball tournament. I think everyone is pulling for Gonzaga to win the big one!
Thanks guys.
Dirt
Pledge to the imaginary flag at the post office
No FNG’s – Short Disclaimer
Warm Up:
Seal Jacks IC x 20
Hill Billy Walkers IC x 15
Merkins x 10 OYO
Mosey to the far side of the bridge in the park.
Pulled the following from the internet…….
“It’s absolutely clear what Oscar Wilde meant (so many forget the second half of the quote) when he wrote Imitation is the sincerest form of flattery that mediocrity can pay to greatness. If any imitation is going to happen, let the mediocre imitate you.”
If, I’m going to copy someone, it may as well be one of the best, as in Sister Act. I have copied several of his ideas.
SA Q’d such a great workout at The Sandlot last Monday, 2/28, that I had to copy it for the PAX at The GOAT today. That and I’m not very creative. Enough of the man crush, its time to get to work.
This is a combination between Suicide Runs and Route 66. Each Pax will perform 1 Flutter Kick, 1 LBC and 1 BB Sit Up at the start, which is the far end of the bridge. Mosey to the first light, do 2 Burpees and Mosey back to the start. Each Pax will perform 2 Flutter Kicks, 2 LBCs and 2 BB Sit Ups, Mosey to the second light, do 2 Burpees and Mosey back to the start. You get the idea. Increase the reps as you increase the Mosey between the lights. There are 11 lights between the first bridge and the end of the sidewalk by the back parking lot. Everyone ran hard and got some serious miles in during this routine.
Gather by the playground and do Freddie Mercury’s while we wait for the 6.
45 second Low Plank in support of Roscoe’s March Challenge.
Mosey to the picnic shelter for Step Ups x 10 (each leg) Dips x 10, Derkins x 10. Rinse and Repeat x 15 and x 10.
Mosey to the start.
Time ……. I had right at 3 miles when we finished.
Great work today gentlemen.
Dirt
No FNG’s – Short disclaimer
Warm Up:
Seal Jacks IC x 25
Hill Billy Walkers IC x 20
Eskimo Merkins up to 5
The Work:
Mosey to the lower parking lot for 5 x 5 Burpees. 5 burpees at the lower end of the parking lot then Mosey to the upper end of the parking lot and do 5 more Burpees. Rinse and repeat until 25 Burpees have been completed.
Mosey around the parking lot and gather under the picnic shelter for 10 Reverse Grip Inclined Merkins, 10 Bulgarian Squats (each leg) and 10 Flutter Kicks (count one leg). Mosey around the parking lot. Rinse and repeat x 15, 20, 25.
Mosey around the lake and up the hill for Ring of Abs. Each Pax leads us in 10 reps of an Ab exercise as fast as we can go. We did 2 rounds of this.
Mosey to the soccer field for Bearway To Heaven.
Mosey around the soccer field stopping at each corner for 30 squats.
Time
Thanks for following me today gentlemen!
Dirt
Rebar warmed us up with:
Side Straddle Hops IC x 15
Imperial Walkers IC x 16
Grass Pickers IC x 16
Abe Vigoda IC X 16
Buckshot brought an FNG to the Yank today. Welcome Zack Boushell. (Sorry about the spelling.) He grew up in Alabama and moved here 3 yrs ago. He is married with 2 dogs.
I sent out a request for exercises on Friday night and only got 2 replies. Sister Act suggested Burpees and Pilgrim’s Progress suggested 1,000 calf raises. So off we went.
Mosey to the steps in Stowe Park for 100 calf raises OYO.
Mosey along Mill St stopping at every other parking space to do 1 burpee.
Mosey to the corner of Hawthorne and Airline for 50 squats.
Mosey Along Airline St stopping at every other parking space to do 1 burpee.
Mosey to the corner of Main and Catawba for 20 Goofballs for the Webcam.
Mosey along Catawba St to the new construction site where we did Domino Merkins up to 5.
Mosey to the police station for Dora 1-2-3.
100 Merkins
200 Squats
300 LBCs.
The timer to switch partners was a Bear Crawl, NUR and Mosey.
Here we reviewed the 5 Principles of F3 for the FNG.
Mosey to the old Southpoint Family Practice building for 5 x 5 Burpees.
Lunge Walk along the road where Buckeye used to have his store. Lunge walk and mosey along this street. (It wasn’t marked on Google Maps)
Mosey back to Catawba and Main for 20 Side Straddle Hops IC for the webcam.
Mosey to the steps at The Yank for 100 more Calf Raises.
Finished out with a few more Burpees
Time
Only 4 Pax showed up for The Labyrinth this morning.
This is a copy from one of HIPPA’s warmups and thought about it on the way to the AO. Though he doubled the count.
Side Straddle Hop IC x 25
Seal Jack IC x 20
Pledge
Plank Jack IC x 15
Smurf Jack IC x 10
5 Burpees for the ambulance that went up Union Rd. (My new tradition when I Q at The Labyrinth)
Bomb Jack x 5 OYO
Mosey to the BOA parking lot for 5 x 5 Burpees. Five burpees at one end of the parking lot, mosey to the other end for 5 more Burpees. Rinse and repeat until 25 burpees are complete.
Mosey to Fidelity Bank for Four Corners. Since we only had 4 PAX, I asked the other three to pick an exercise for the other three corners. Here is what we did:
10 Inch Worm Merkins – Dirt
25 Flutter Kicks – Defib
25 Crunchy Frogs – Hush Puppy. Omaha to 15 Pretzel Crunch each side after the first round.
50 LBCs – EZ Rider.
Rinse and repeat x 3 or 4. We discussed this during our next routine, but nobody could remember how many rounds we did.
Mosey back to BOA for another round of 4 Corners.
10 Backwards Lunge (each leg) – Dirt
10 Dimond Merkins – Defib
10 Wide Arm Merkins – Hush Puppy
50 Calf Raises – EZ Rider
Rinse and repeat x 3.
Mosey to the KFC parking lot and select a coupon form the drainage ditch.
50 Presses from our backs. Put the coupon on the ground and move 1 position to the left for 30 Curls.
Move 1 position left and do 30 Squats while holding the coupon. Dump the coupon and head back to the flag for 50 squats and a 1 minute plank.
Time
Thanks for showing up in the gloom gentlemen!
Short Disclaimer
Pledge – Half of us faced the shovel flag and the other half faced the flag at the school. We were equally enthusiastic about this under-utilized practice though.
Warm up:
Goof Balls IC x 30
Toy Soldiers IC x 20
Moroccan Night Clubs IC x 41
The Work:
Mosey to Glenmere neighborhood. I asked the PAX if they wanted to do Partner Dora or Individual Dora. I heard two votes for Partner Dora so we did Individual Dora. Merewood Rd and Glen Arbor Drive combine to make a loop through the neighborhood. There are 10 streetlights along this route. Lap 1 – Run the loop doing 10 Merkins at each light. Stop in front of Buckeye’s house to do 15 Monkey Humpers. Hopefully his RING doorbell picked up the group doing these. Lap 2 – Run the loop doing 20 squats at each light and 15 Monkey Humpers for Buckeye. Lap 3 – Run the loop and do 30 core exercises (PAX choice) at each light and of course, 15 Monkey Humpers for Buckeye.
Mosey to the entrance of the neighborhood to do 5 Burpees for the train.
Mosey back to the flag.
Lots of good conversation by the PAX today.
Thanks for following me today gentlemen.
Dirt
Announcements:
Happy Birthday to Nutria’s M
F3 Retreat next month. See Sargento for more information
Q school will be held sometime in the near future
Prayer Requests:
Tesla
Breaker Breaker
Gumby
Other PAX on IR
Welcome FNG Joey Shell – F3 “Urkel”. He said he liked the Friday Night Lineup on ABC as a kid so we named him after the most famous NERD of them all, Steve Urkel from Family Matters.
A few weeks ago, Nutria and I arranged for an AO Swap today. He took the TRB flag to The Labyrinth and I brought The Labyrinth flag to TRB, thus the title………The Labyrinth Annex.
Since we had an FNG, I gave a lengthy declaimer.
Warm Up:
Seal Jacks IC x 25
Hill Billy Walkers IC x 20
Eskimo Merkins up to 7
We paused to go over the 5 Core Principles of F3. Bubba Sparxx spoke up about how ALL men are welcome, no matter what their physical ability is. Thanks for the insight Bubba!
Mosey over to the soccer field for 5 x 5 Burpees. Do 5 Burpees at one side of the field then Mosey to the other side for 5 more burpees. Rinse and Repeat until 25 Burpees have been completed.
At the bleachers, we did 10 Dips and 10 Step Ups (each leg). Rinse and repeat x 4.
Run a lap between rounds 3 and 4.
Mosey to the back of the school to Bear Crawl up the ramp. Lots of debris on the sidewalk so gloves were appreciated during this.
Calf Raises on the steps. IC x 15. Rinse and Repeat x 3.
Stop for 5 Burpees for the train whistle. Virus busted my chops saying I was showing my aged by calling it a train whistle. He said, “They use horns now and haven’t used whistles for years.”
Line up across the parking lot. I asked the PAX if they wanted to do routine 1 or 2. Sargento mentioned that we, in F3, are number 1, so that was the choice. Here we Lunge Walked to the other end of the parking lot, stopping at every other line to drop, do a Merkin and jump up clapping our hands over our head. It’s a good thing we didn’t choose option 2 because I wanted to do Burpees at every other line!
Mosey to the entrance to the baseball field. Stop for 1 more set of Calf Raises since there were steps here.
YHC stepped in the mud at the bottom of the stairs and quickly pointed that out for the other PAX to avoid. I wanted to use the baseball field but quickly determined that it was too wet there. Omaha to the road at the side of the school where we climbed a Ladder with the following exercises building upon each other:
20 Flutter Kicks (counting one leg)
30 Moroccan Night Clubs
20 LBCs
20 Reverse LBCs
10 Dimond Merkins.
I had more planned but didn’t have time to complete them.
Mosey back to the flag.
We arrived back just in time to greet Mrs. Breaker Breaker. Unfortunately, BB is still broken.
Time
Warm up:
We started with 4 PAX for Seal Jacks IC. Bubba Sparxx came rolling in to give 5 Pax for Imperial Walkers, however I was doing Hillbilly Walkers, so do as I do not as I say. All of a sudden we are back down to 4 PAX as Bubba Sparxx heads back to his car for some reason. Back up to 5 PAX for 10 Merkins OYO.
Super slow Mosey to the school as there is still a bit of ice in the parking lot. It’s all clear at the school. Today’s routine, Rack and Stack, is brought to you by Sister Act as he did this at The Storm a couple of years ago. Here we will go get an exercise and bring them back to the side entrance to stack them. Here are the exercises:
5 Burpees
10 Jump Squats
15 Inch Worm Merkins
20 Michael Phelps
25 Calf Raises
30 Overhead Claps
35 Freddie Mercury’s
Head back to the flag for the pledge, anouncements, prayer requests and COT.
Finished with 5 PAX.
Thanks for coming out today gentlemen.
Dirt
My daughter and I worked the night before the workout to connect my phone to her Bluetooth speaker and to create a Spotify Playlist for the workout on Saturday. My budget Iphone SE (a POS btw) had trouble connecting but we eventually got it. Everything worked well Friday night however, I could not get it connected Saturday morning. It must be a generational thing. I guess I should have had one of the young whipper snappers work on connecting it for me. I can program my own VCR though.
I hinted that there would be Bear Crawling via Slack Friday night and that there would be music involved. More on that latter.
Seven o’clock rolled around and we headed to The Bunker to warm up with:
Seal Jacks IC
Hill Billy Walkers IC
Eskimo Merkins up to 5
The Boot Camp guys went with me and The Bunker guys stayed with Boudin.
We Moseyed to the steps for a few Calf Raises while I tried to connect the Bluetooth speaker. This is where my Q fail occurred. I should have tried to connect it between EC and 7:00 am but didn’t think I would have this much trouble with it.
Mosey up to the shelter at the top of the hill in Stowe Park where we did:
10 Bulgarian Squats each leg
15 Inclined Merkins
20 Michael Phelps IC
We then ran a lap around the lower part of the park.
Rinse and Repeat x 5.
Head to the Track behind the old middle school. Here is where I needed music for the Bear Crawl. Yes, you guessed it (I think Doodle got it first) …..…… Bearway to Heaven. Bear Crawl 10 yards, do 10 Burpees then Sprint back to the start. Bear Crawl 20 yards, do 8 Burpees, then Sprint back to the start. Bear Crawl 30 yards, do 6 Burpees, then Sprint back to the start. Bear Crawl 40 yards, do 4 Burpees then Sprint back to the start. Bear Crawl 50 yards, do 2 Burpees, then Sprint back to the start. This routine is done to Led Zeppelin’s “Stairway to Heaven”. The goal is to finish before the music stops.
Mosey to the back of the school for Wall Sits. One minute intervals x 3.
Mosey back to the shelter for rounds of LBC’s, Diamond Merkins and one other exercise that I don’t recall. I was going “off the cuff” to fill time at this point.
Mosey in a line following me as we ran through the park weaving around trees and other obstacles ending up at the statue.
Time
Welcome to F3, Jason Shepard. Good job today. I hope to see you next week!