Author: Pedal

10 HIM’s for a cool morning workout – glad fall is finally here.

Oompa Loompa made quick appearance – saw what was up for the beatdown and disappeared into the gloom – leaving 8 for the Spelling Bee.

Hushpuppy completed his 100 Burpees for the Toliet challenge from Saturday.

Spelling Bee – Spell your F3 name for the exercises…  After every two PAX names, Lunge walk approx 50 yards.

A – 30 LBC’s

B- 10 Burpees

C – 20 Chest Press

D – 25 Dips

E – 25 Plank Jacks

F – Figure 8’s – 10 each direction

G – 10 Goblet Squats

H – Halo – 5 each direction

I – 30 Flutter Kicks

J- 10 Derkins

K – 10 Kettlebell Swings

L – 20 Jump Squats

M – 20 Monkey Humpers

N – Hammer Curls – 10 each arm

O – 25 Squats

P – 30 Side Straddle Hops

Q – Stepups – 15 each leg

R – Rows – 10 each arm

S – Shoulder Press – 10 each arm

T – 20 Mountain Climbers

U – 20 Merkins

V – Clean & Press – 10 each arm

W – 10 WWII Situps

X – 20 Good Mornings

Y – 20 Carolina Dry Docks

Z – 30 seconds – Body Destroyers

Great work by all – Only names missed were the “Y” in Hushpuppy and Oompa Loompa.  Many requests were made for the “Z” exercise.

Announcements:  Christmastown 5K, Convergence at the Yank this Saturday.

Prayers for Oompa Loompa’s back, all M’s and 2.0’s

Voodoo lead us out.

Privilege as always to lead.

Celebrating my first year with F3 by Q’ing the Bulldog

Warm humid morning – Carbon dioxide from the mower lent a special scent to the workout…

Warmup – Side Straddle Hops 10 IC & Morroccan Night Clubs 10 IC

13 Stations – One minute work, 30 second rest

Derkins, American Hammers, Weighted Big Boy Sit-ups, Calf Raises, Burpees, Weighted Squat with press, Battle Rope, Bobby Hurley, Smurf Jack, Crunchy Frogs, Plank Jacks, Merkins & LBC’s

After one round, lunge walk to end of parking lot & back.

Rinse & repeat. Made it thru exactly two rounds.  Most would agreed the section from Burpees thru Crunchy Frogs sucked…

Announcements:

Convergence Saturday 7 AM at Gashouse. All other AOs Closed.

Monk moving – any help would be great.

Whoopee leading July 4th Murph at Martha Rivers 7AM – No Diablo Sammich.

Rudolph led us out in prayer.

Thanks for the opportunity to lead – it was an honor.

14 HIM’s Showed on a glorious 50+ degree winter time morning.

Borrowed the gist of this weinkie – figured some of this would be a crowd pleaser. Big shout out to Breaker Breaker…

Moroccan Night Clubs X 10

Imperial Walker X 10

LBC’s X 10

Mosey down to old Harris Teeter parking lot for the main event.

Round 1 – 5 burpees, run lap around parking lot

Round 2 – 5 burpees, 10 merkins, repeat run

Round 3 – 5 burpees, 10 merkins, 15 LBCs, repeat run

Round 4 – 5 burpees, 10 merkins, 15 LBCs, 20 dry docks, repeat run

Round 5 – 5 burpees, 10 merkins, 15 LBCs, 20 dry docks, 25 squats, repeat run

Round 6 – 5 burpees, 10 merkins, 15 LBCs, 20 dry docks, 25 squats, 1 minute elbow plank, repeat run

Round 7 – 5 burpees, 10 merkins, 15 LBCs, 20 dry docks, 25 squats, 1 minute elbow plank, 35 American hammers, repeat run

Round 8 – 5 burpees, 10 merkins, 15 LBCs, 20 dry docks, 25 squats, 1 minute elbow plank, 35 American hammers, 40 flutter kicks, repeat run

Round 9 – 5 burpees, 10 merkins, 15 LBCs, 20 dry docks, 25 squats, 1 minute elbow plank, 35 American hammers, 40 flutter kicks,  45 monkey humpers, Omaha the run.

Somewhere around Round 6 or 7, my weinkie was threatened to meet an untimely death, but it stayed safe for the remainder…

Meander / Mosey back to wall at bank for Dips X 15; Step-up X 15 – count right leg

25 calf raises in bank parking lot.

Back to start.

Announcements:

CSAUP Feb, sign up by Feb 16

Hike up Mount Mitchel – May 5 – see Gastone

Prayers:

Everyone sick with flu or all the other sickness going around.

All with family issues

LKN PAX who passed

JK2 Friend having surgery

And all others I forgot.

Gastone took us out.

Gastone – thanks for pushing me to Q, it’s an honor to lead all these HIM’s

Four HIM’s showed to push iron against gravity in the days before Saturday’s predicted “Snowpocalypse”

Workout was dedicated to F3 Louisville’s Double Down’s surgery & recovery so… Bulldog Deck of Death.

Warm Up:  Imperial Walker 15 IC;   Moroccan Night Club 15 IC;   Low Slow Squat 10 IC;   Don Quixote 10 IC;

Merkin 10 OYO;   LBC 20 OYO   (Q fail – can’t call cadence, workout and listen to mumble chatter all at once)

2 = Skullcrusher – 10

3 = Dips – 10

4 = Shoulder Press – 5 each arm

5 = Goblet Squat – 10

6 = Row – 5 each arm

7 = Chest press – 10

8 = Figure 8 – 5 each direction

9 = Halo – 5 each direction

10 = Derkins – originally 5 but change to 10 & created new move “Pseudo Planch Derkins”

Jack = Clean & Press – 5

Queen = Hammer Curl – 5 each arm

King = Kettlebell Swing – 10

Ace = Lunge – 10 each side

First Joker = 10 Burpees

Second Joker = 20 Burpees – Lots of mumble chatter about how we all love burpees and technique thereof…

Last 6-8 cards done under 3 minutes to finish deck right at time – Nice work!

Announcements – Convergence @ Gashouse Dec 15 @ 7am

Camp Sertoma Christmas party Dec 15 (afternoon) – lookout for pre-blast with info.

Christmas Party Dec 15 @ Quiche’s 6pm until?

 Prayers – HIPPA lead us out.