Author: Norwood (Page 1 of 3)

Started with a quick disclaimer and the first trivia question.  Per usual, YHC asks a trivia question, gives the pax some time to deliberate, gets one final answer, then maybe we do 5 burpees, maybe we don’t depending on the answer.

Mosey to the tennis quarts.  Suicides along the quarts with 5 merkins at each turn.

Mosey back to the track for some four corners, that really were four rappers.  10 CDDs run a lap.  10 CDDs, 20 squats, run a lap.  10 CDDs, 20 squats, 30 LBCs, run a lap.  10 CDDs, 20 squats, 30 LBCs, 40 SSHs, run a lap.

Fellowship mosey to the blacktop for some cordwood – crunchy frogs, pretzel crunches, dying cockroaches, American hammers.

Headed to the school building with a couple of 1 minute wall sits with 20 SSHs in between.

Finished up with a Dora 1-2-3.  100 lunges, 200 shoulder taps, 300 LBCs.

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COT

When 0700 hit, YHC gave a quick disclosure and explanation of how my typical trivia worked and off we went.  We moseyed down to the pit for a 60 second wall sit.  We then started our mosey out of the pit when I realized the far side now has a gate.  U-turn back to the other side of the pit to exit.

Mosey to the street beside the train tracks for a Route 66, skipping every other parking space.

We then headed to the main pavilion in Stowe Park for some Corewood.  I called out each exercise and we did the following:

• Pretzel crunch
• Crunchy frogs
• American Hammers
• Dying cockroaches
• Big boys

We went up the hill and everyone did the following, OYO, in any order they wanted:

• 20 jump squats
• 20 dips
• 5 pull ups
• 1 lap of the track

Rinse and repeat two more times of that.

Fellowship mosey to the track where we did the accumulator.  Do exercise A for 60 seconds, take a lap.  Do exercise B for 60 seconds, exercise A for 60 seconds, take a lap.  Do exercise C for 60 seconds, exercise B for … you get it.  We did the following:

• SSHs
• CDDs
• LBCs
• squats

Traffic was starting to get heavy around the track as people were getting there to set up for a festival, so we headed back to The Yank for a couple minutes of Mary.

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Prayer Requests

COT

Pretty cold morning in the gloom at 0700 at The Yank.  All vets, so a quick disclaimer.  Per usual, I sprinkled trivia questions throughout the workout.  Smart group of guys today, I didn’t stump them on many!

We started with a warm up run around the block and ended at the pavilion for some Corewood:

• Crunch Frogs
• Pretzel Crunches
• Dying Cockroaches
• Protractors
• American Hammers
• Box Cutters

Short mosey up to the track where I explained my M is a school teacher and this previous week was the 100th day of school, which served as my inspiration for the workout.  The pax had to do 100 of each exercise and run a lap.  They could split it up however they wanted.  Most ran a 1/4 of the lap and did 25 of the exercise at each stop.  We did 100 of each of the following:

• Merkins
• SSHs
• Lunges
• Squats
• Overhead Claps
• Mountain Climbers

Mosey up to the front of the old middle school for four corners.  Started with 10 big boys, then 25 derkins, 25 CDDs and 25 Bobby Hurleys.

Mosey back to The Yank.  Still had a little time so we did 20 merkins at The Yank.

Announcements:

• Feb 11 – CSAUP at Folsom at 6:30
• Mar 4 – Extinction Run
• May 15 – YoungLife Golf Tourney

Prayer:

• Nutria was thankful to whoever found his lost DL and mailed it to him
• Brutus – 8th grade friend from Kenya passed away
• Weren’t – Father passed
• Watts Up – Nephew

COT

Radar asked me a while back to Q at Tequila Sunrise and I had never Qed there before, so I thought…why not?

All vets, so quick disclaimer.  As per usual, I sprinkled trivia questions throughout the workout.  If the pax get it right – keep moving.  If the pax get it wrong – everyone does 5 burpees.

Short mosey around the track and to a paved area for some Corewood.  All on my count:
-Pretzel crunches
-Protractors
-Crunch frogs (a personal favorite)
-American hammers
-Dying cockroaches

Mosey back to the track for a dab.  We did the following exercises:
-20 merkins
-30 squats
-30 SSHs
-30 LBCs
-30 CDDs
The pax had 60 seconds to finish the exercises.  If they got done early, they could rest until the start of the next minute.  After each set we did a lap around the track.  We did 3 sets.

Mosey back to the paved area for 4 corners.  We would add an exercise at each corner:
-10 WW IIs
-20 werkins
-30 Bobby Hurleys
-40 air presses

We were running short on time, so after the first lap around, we did just 10 of each exercise for the second lap.

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COT

No FNGs, so a quick disclaimer and off we went.  As usual, I sprinkled trivia questions throughout the beatdown.  The pax have to collaborate and give me one answer.  If it’s right, we move on.  If it’s wrong, 5 burpees.

Mosey to the parking lot on the East side of downtown.

Suicides on parking spaces.  Run down, touch the line, run back, 5 SSHs.  All the way down.

On the middle aisle, there are 26 parking spaces.  So we did some Route 91s (NOT route 66s).  One set was jump squats.  The next set was CDDs.

Mosey over the the covered pavilion in Stowe Park for some corewood.  The exercises consisted of:

Pretzel crunches, American Hammers, Crunchy Frogs and Protractors

Mosey to the old middle school for some 4 corners.  The first set we did 25 reps of Bobby Hurleys, merkins, flutter kicks and SSHs.  The next set we did 50 reps of calf raises, LBCs, morrocan nightclubs and SSHs.  The third set we did 75 reps of calf raises, LBCs, morrocan nightclubs and SSHs.  It was on the third set that I hurt my leg and ended up just limping back to the yank.  Hopefully I won’t be on the IR long!

The rest of the pax moseyed to the fountain for some Mary.

Met back at the Yank

Pledge

Announcements:
– RSVP for football on Thanksgiving
– RSVP for SFN at Christmas Town 5k
– 12/3 is the F3 Christmas Party

Prayer concerns:
– Charlotte marathon runners
– Lots of F3 babies!
– Boudin’s daughter

COT

With there being a celebrity Q at the Gashouse, I wasn’t sure how many pax we would have at The Yank.  So I was pleasantly surprised to see we had a half dozen at 0700.  All vets, so there was a quick disclaimer.  As I like to do I sprinkled some trivia questions into the workout.  The way it works is I ask the question.  Give the pax some time to deliberate.  They give me one final answer.  If they get it right, we move on.  They get it wrong, we all do 5 burpees.

Moseyed the long way around to the pavilion for some Corewood.  We did the following:

Crunchy frogs
Dying cockroaches
Heels to Heaven
American Hammers
Freddie Mercuries
Pretzel Crunches

Mosey up to the track for a double quarter pounder.  We did 25 merkins, ran a quarter way around the track and did 50 squats, another quarter lap then 75 LBCs, another quarter lap then 100 SSHs and then finish out the rest of the lap.  When we got done we liked it so much we decided to run it back.  Literally.  We nurred a quarter lap to do 100 SSHs, nurred a quarter lap to do 75 LBCs….50 squats…25 merkins.

Slow mosey to the upper pavilion to do some dips and step ups.

Mosey back to the track for Dora.  100 seal jacks, 200 shoulder taps and 300 Moroccans (I went easy).

Mosey down to the fountain for what turned into a triple quad.  Squats on one end and CDDs on the other.

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COT

With several dads and 2.0s at F3 Dads Camp, the crowd was a little lighter than what we’ve seen at the F3 Dads workouts this summer.  But everyone that showed up was ready for some fun!

We moseyed to the track behind the old middle school.  Nutria gave an introduction where he made the 2.0s explain what the 3 F’s stand for.  We then did a warm up consisting of SSHs, Merkins and Goofballs IC.

Norwood then asked who liked to play tag.  All of the 2.0s raised their hands.  We did a version of tag that had the 2.0s being “it” and the dads being chased.  Once a dad was tagged they had to do merkins until all of the dads were tagged.  Rinse and repeat but now the dads had to do squats until everyone was tagged.  One more time and this time the dads had to do SSHs.

Now it was the dads turn to be ”it”!  We chased the 2.0s all over and when tagged they had to do merkins, squats and SSHs.  Some of those guys are quick!

Next up was “Family Merkins”.  The 2.0s loved this!  The dads had to do all of the work while the dads did merkins with a 2.0 on their backs.  The first round was pick your lightest 2.0.  The next round was pick your heaviest 2.0.  The last round was have all of your 2.0s on your back.  Nutria showed his incredible strength with all 6 of his 2.0s!

Then we did some dads vs kids races!  The loser had to do 5 merkins.  Four rounds total.  They went like this:
– First round – kids run across the field, dads bear crawl
– Second round – kids run across the field, dads nur
– Third round – kids bear crawl across the field, dads lunge walk
– Fourth round – kids nur across the field, dads run (finally we beat them!)

Now we teamed up with our 2.0s and did some family relay races.  There were six dads, so we broke up into two teams.  As a family you would spin around 10 times, run to the other side of the field and tag the next family.  Each family went twice.  Next round was a family wheel barrel race.  Again every family had to go twice.

We moseyed over to the hill for “Kid Carry”.  Dads carried the 2.0s up the hill.  Kids then had to do 5 merkins and 10 SSHs.  Dads had to do that for each 2.0.  Poor Nutria took the longest … but did get the best workout.

Then we had a big game of rock, paper, scissors (NOT paper, rock, scissors).  You would go around to anyone you decided to choose as an opponent and challenge them.  The loser had to do a burpee.

Our last activity was “Kid Tricks”.  The kids would volunteer to go in the middle of the circle and either tell a joke or do a trick.  If the kid did a good job, their dad had to run!

Mosey back close to The Yank.

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SNACKS!!!

Always a lot of fun to bring the 2.0s out!

Gavel needed some reinforcements for Qs in July and YHC helped with the first Saturday of the second half of the year.  Like I usually do, I added some trivia into my Q.

All vets, so a quick disclaimer and we were off.

Mosey down to the covered pavilion for some Corewood.  We did 6 or 7 different ab exercises on my count.

We then moseyed up to First Baptist Church parking lot where there was a circuit of 11 different exercises written in the parking spaces.  The pax would do the given exercise, take a lap around the parking lot, then move on to the next exercise.  With the heat and humidity we were all in. a full lather at this point.

We then headed over to the old middle school for some four corners.  We did dips, calf raises, lunges and leg raises.  We did 10 reps, then rinse and repeat for 20 reps and again for 30 reps.

Mosey down to the track for some Dora.  Merkins, LBCs and squats.  That took us to time.  Moseyed back to the yank.

Pledge.

Announcements:

• Sandlot moved to 7AM start on 7/4
• 7/16 convergence.  Yank will be closed
• 7/30 tubing.  Ms and 2.0s welcome

Prayer concerns:

• People traveling
• BOS’ 2.0 in Europe
• Safety of grandparents
• Orangeman
• Turleman
• Huckleberry
• Tesla
• Whoopie
• Tooth Fairy’s 2.0

Great work, men!

Normally I likes to sprinkle in trivia questions into the workout with a 5 burpee penalty for wrong answers.  Today was different.

Mosey up to the track behind the old middle school.  I had the pax partner up, but partner up with someone they don’t know very well.  During the workout, I gave them different questions to discuss with their partner and then we went around and each pax shared the answer of their partner.  Some of the questions were:

Who is the most famous person you’ve ever met? (Y’all need to ask Tiger this question!)
What’s your favorite sports team?
What was your favorite vacation?
What is the origin of your F3 name?
Who got you to come to F3 originally and why do you keep coming back?

The questions were designed to get to spark some conversation and get to know our brothers better.  Good discussion and a lot of laughs were had throughout the whole workout.

For the main workout, we did the accumulator.  The way it works is we do exercise #1 for 1 minute, take a lap around the track.  Do exercise #2 for 1 minute, exercise #1 for 1 minute, take a lap around the track.  Do exercise #3 for 1 minute, exercise #2 for 1 minute, exercise #1 for 1 minute, take a lap…you get the idea.  These were the exercises

SSH
Merkins
American Hammers
Mountain Climbers
Burpees (ugh…)
Crunchy Frogs
Overhead Claps

Then we did Dora 1-2-3.  100 flying squirrels, 200 squats, 300 LBCs.  Wait…Omaha!  100 flying squirrels was too many – we did 50.

Mosey back to the flag.

Pledge

Announcements
– EH walk/ruck at Ricky Bobby today
– Rice n Beans on Tuesdays
– Spots still open for the retreat in 2 weeks

Prayer requests
– Tesla and his family
– Tiger’s M and step-sons
– Breaker Breaker’s health

COT

I hadn’t Q’ed in a while, so it was good for me to get out there and brush up on my trivia questions.

Started with a mosey the long way around to the pavilion where we did some Corewood.  Several ab exercises.

Mosey up the hill to the other pavilion where the pax had to do the following in whatever order:
– 5 pull ups
– 10 step ups
– 20 derkins
– 1 lap around the track

Rinse and repeat two more times.

Up to the old middle school for a 30, 40, 50 and 60 second wall sit.  In between each wall sit we did 10 hip slappers.  It was during the wall sits that several jokes you wouldn’t tell around your mama were heard.

Back to the track where the pax partnered up.  Each pax had to do 50 merkins, 50 squats and 50 flutter kicks.  The partner did overhead claps when it wasn’t their turn.

Then we did some half pipes with flying squirrels, monkey jumpers and plank jacks.

Still a little time so it was over to the fountain for some Mary.

Of course there were trivia questions mixed in and the pax did pretty well, overall.

Pledge

Announcements
– 11/6 Extinction Run
– 11/10 blood drive
– 12/11 Christmas party
– There is a service channel now on Slack

Prayer Concerns
– Bourbon chasers