JJ had the Q at the Pub.
It was a beautiful and clear 60 degree morning. A great group as always. Ruck down to Southminster Presbyterian, did 100 calf raises, and ruck back. Approx 2.2 miles.
It was an honor and privilege.
Aye!!!!!!
Timeframe
Author: Time Frame (Page 2 of 10)
Beautiful morning at the Ricky Bobby. A little cool and dry. Almost perfect.
As YHC arrives the are some new faces. Seems that this young man and what appeares to be a counselor are in town to visit the Nascar Hall Of Fame and catch the Memorial Day race. They were looking for a Wed morning workout when lo and behold, The Ricky Bobby. It must be fate.
There were some familiar faces also. The tried and true.
Nutria runs up and plants the flag, a few hellos, and its time to get busy.
Started with some lite stretching, 22 merkins, squats, and LBC’S in honor of Memorial Day.
Mosey to rear parking lot of school for Dora. Partner up. 100 merkins, 200 squats, 300 LBC’s. P2 runs down the length of parking lot and flapjack.
3 nickel across track. Bobby Hurleys and mountain climbers.
120 calf raises.
10 merkins, squats, and lbcs at each pole in front of school.
Almost a Q fail until the PAX remained about the Pledge.
Pledge
It was good to see the new faces as well as the regulars. All were great guys and we had a good time.
It was an honor and a privilege.
AYE!!!!!!!
Timeframe
The weather was around 65 degrees, humid, and not raining. Overcast.
Def Leppard was the BootCamp Q.
Being a little over a week until Memorial Day we at F3 rightfully observe the sacrifices of our American Soldiers. We also realize that the struggle continues sometimes long after their call to service has honorably ended. The current statistic of suicides among Veterans currently is around 22 per day.
In recognition of Memorial Day, we did 22 exercises that went like this.
Start at 1. then mosey down the sidewalk and around the rock at the entrance of the nature trail and back.
Do 2 then 1 and repeat mosey. Upon return do 3, 2, 1, and so forth.
The number of the exercise is the rep count.
- Burpee
- Kettle Bell Swings
- Upright Rowes
- Step Ups
- CDD’s
- Heels to Heaven
- Squats
- Freddie Merks
- Plank Jax
- Mountain Climbers
- Toy Soldiers
- Flutter Kicks
- Peter Parkers
- Parker Peters
- SSh’s
- Calf Raises
- Monkey Humpers
- Windshield Wipers
- Penguins
- LBC’s
- MNC’s
- Merkins
7:55 we stopped to end with 22 merkins for the vets.
All got a great workout this morning. There was lots of great fellowship as always.
It was and honor and privilege Gentlemen.
Aye!!!!!!!!!!!!!!!!!!!!!!!!
Timeframe
It was a balmy yet dry and 65 degree morning at the Labyrinth after a round of powerful storms moved through the area overnight.
Five HIM’s plus YHC showed to know.
5:30 and the pledge.
Some light stretching and Toy Soldiers just to get going.
Head to the park stopping along the way for 5 burpees for the train.
Mosey down to the parking lot of park and circle up.
30 SSH’s
30 more SSH’s
20 Imperial Walkers
20 Squats
20 Monkey Humpers
20 Mountain Climbers
15 Merkins
20 LBC’s
20 Freddie Merks
Mosey up 5 islands in the parking lot and back.
repeat this sequence for 50, 40, 30 SSH’s
Time is becoming a factor so Omaha and start working our way back to the flag stopping along the way at the light poles to do one of the exercises and counts at each pole.
Made it back right on time.
COT and prayer
It was an honor and a privilege this morning gentlemen.
AYE!!!!!!!!!!!!!!!!!!!!!!!
Timeframe
It was an absolutely perfect morning with big ol full moon for some added light.
Small but awesome group of HIMs gathered in the pelicans snowballs parking lot.
5:30
SSH’s 20 DC IC
Stretches
20 squats
Mosey over to the maintenance shed. 15 squats OYO. The maintenance man shows to work so we Omaha’d to the clubhouse in the middle of the baseball fields.
Partner up.
P1 runs to the parking for 3 burpees and back. P2 stays for AMRAP OYO of called exercise. Repeat for 3 rounds each.
Squats
LBC’s
Merkins
Mosey back and time.
It was an honor gentlemen.
Timeframe
It was a chilly, rainy, and wet morning at the Scheile. That was not a deterrent to a good number of PAX.
Boudin led a solid warmup and took the bootcamp guys for a run. The 4 painlabbers grabbed our respective coupons and headed toward the shelter at the back of the nature trail.
The theme was to do cardio, upper body, lower body, and core. Everything was mostly a 20 count.
We worked out, had some good 2nd F mixed in, and it was as always a perfect way to start the day.
It was an honor.
Timeframe
A warmer near 60 degree morning. Clear and dry. An awesome morning to get in some rock pushing.
SSH’s while we get situated to start off.
Mosey across the side street to the bank parking lot where we stretch. Then its a quick triple nickel with SSH’s on one side and Toy soldiers on the other.
Mosey across the front of Planet Fitness where the request to Monkey Humper the patrons of the establishment was veto’d by the Q.
Stop when we can clearly see the flag of the front of the convenient store across Union Rd for the Pledge,
Onward down to the Food Lion parking lot where 4 corners are called. At each of the 4 light poles were
- 20 squats
- 20 merkins
- 20 LBC’s
- 20 CDD’s
Meander to the Doller General where Ring of fire is called.
20 default count
- LBC’s
- Dying Cockroaches
- Crunchy Frogs (dangit JJ)
- American Hammers
- Flutters
- Oblique Crunches
Mosey to Dr Office parking lot and partner up
2 rounds of each exercise by each PAX. P1 stays and does called excercise while P2 runs to the other side of parking lot and does 1 burpee.
- LBC’s
- Squats
- Merkins
Meander to bottom of hill where we NUR up the hill twice.
Mosey back to start 2 minutes early where we Flutter Wiper until the end.
Great work by the PAX.
COT Prayer
Its an honor,
Timeframe
Chilly 35 degrees, clear, and dry. Once we got going it really felt just right. It is Vanletines Day.
In the past YHC has Qd yoga workouts from time to time. It usually seems to be accepted with a little hesitation and maybe thought of as not being strenuous enough for the tastes of the a large portion of the PAX. In the end when the workout is over the guys typically agree that it was a better workout than expected and a refreshing change of pace. The stretching has benefits as well. For thpse reasons YHC does try to mix a yoga workout into the rotation.
We mixed in SSH’s, merkins, mountain climbers, and keroke to keep the heart rate up.
Preacher
Chair
Warriors 1 and 2
Runner
Plank
Cobra
Down dog
Up dog
Triangle
Crescent
We ended with a round and a half of 20 count Mary.
It is an honor, privilege, and pleasure.
Prayer requests:
Huck
EZ Riders family
Wirenuts family
Clavins M
Turtleman
Others spoken and unspoken
Aye!!!!!!!
Timeframe
The weather was cold and dry. When we got going it became very comfortable.
The trivia idea I must credit to Anchorman. As the new year has come around and attendance is up there is an opportunity in that. I thought trivia was a great idea and could be used as a teaching tool for the newer guys and a refresher for the more seasoned vets without being preachy.
Pizzaman led up through a tribute warmup and a moment of silence honoring F3 Cardinal out of Knoxville who recently had a heart attack after his VQ and did not survive. Prayers are definitely with the family of Cardinal and the entire Knoxville F3 family. Classy move Pizzaman.
After the split. the guys of Painlab circled to have a nice workout featuring SSH’s O’ plenty. There was also squats, LBC’s, pull overs, step ups, dips, stretching, merkins, burpees, heels to heaven, and seal jax.
The F3 questions were:
What is the F3 mission statement?
Name the 5 pillars of F3?
What is EH, what does it mean, and how is it applied?
What is a Sad Clown?
What is the name of the F3 handbook and who wrote it?
What is the purpose of the COT?
What is a shield lock?
In my opinion this morning went very well. The guys were great as always.
A true honor,
AYE!!!!!!!!!!!!!!!!!!!!
Timeframe
It was a brisk yet dry Saturday morning at the Painlab. A good group gathered in the Schiele parking lot for a beatdown at F3 Gastonia’s original AO. JJ was at the helm for bootcamp and the guys had the eye of the tiger and looked eager and ready to go to work. After a short but effective warmup led by JJ the two groups split for their respective to do lists.
Painlab went to the Indian and the eagle in front of the museum for the 12 days of Christmas. The exercises were as follows:
- MNC with sandbags
- Windshield Wipers
- LBC’s
- Pull Overs
- Goblet Squats
- Merkins
- Monkey Humpers
- Burpees
- Step Ups
30 Sec Plank - Zombie Walks
- Mosey to the picnic tables and back
Start at 1. Then 2 and 1. Then 3, 2, 1…ect until completion.
We had a great group of guys and it was a total honor to lead.
Aye!!
Timeframe