13 HIMs all suffering some cabin fever showed up for a beat down in Cramerton  the day after.  Went a little like this as Tesla and Short sale combined in a wicked co Q to deal in some pain.

Tesla up first as dawn broke and temps fell to a comfortable 29 degrees, almost perfect workout weather on Dec. 26.  Whoopee came in hot!

COP:

SSH X 20

2 burpees OYO

IW X 20

4 burpees OYO

Copperhead squats X 20

6 burpees OYO

Sharon Towers X 20

8 burpees OYO

LBCs X 20

10 burpees OYO

Partner work for BLIMPS

P1 – run to the school and back (@ 150 yards)

P2 – do the called exercise.

Flapjack

Round 1 – Burpees

Round 2 – Lunges

Round 3 – IW

Round 4 – Merkins

Round 5 – Plank jacks

Round 5 – Squats

Move over to Tennis courts for a round of Bear Crawl Slalom, a Tesla staple as promised. And delivered!

Everybody gets two opportunities.

Back across the courts – Tunnel of love. @ ops each pax.

Hand over to Short Sale for his version of core work as follows:

We conveniently remained on the tennis courts for 30 minutes of Core Cardio. We began with CORA, keeping the same partners with P2 running the four court length and returning to relieve P1 for an aggregate count of exercises:

• 100 Leg Lifts
• 200 Freddy Mercury (count right side only)
• 300 Flutter Kicks (count right side only)

There was a slight bit of chatter, but not too much as the PAX were focused. It would have been different if the anticipated return of Mayor had come true but unlike the Christmas Story, The Storm’s “savior” must have got lost on his long journey from Stanley to Stuart Cramer (note the intentional little “s” – Mayor is a leader but like all of us, not to the level of the real Savior with the big “S”).

 

Back to individual work but keeping with the CORA theme. Each PAX were instructed to perform:

• 10 Merkins
• 20 LBC’s
• 30 Mountain Climbers (count each leg)
• Run a full lap around the four courts then plank for the six. The go-getters earn the reward to plank and then go directly into merkins so they get a good shoulder burn.

Shout out to our guests as it was evident why the Louisiana Northshore AO slapped Turbo to our speedy guest. Lynchpin got after it as well but again, he’s from Metro so, that was somewhat expected. Several of our very own took turns to push their pace during the four rounds of this segment. We took a moment to catch our breath and allowed each man to share their favorite moment from their Christmas Day. A common theme was sharing a gift or joy from a gift given or shared among family. It is worth mentioning Pockets inviting a young family member into their home that has been in a group home, brightening that young man’s day to allow him to be among loved ones. Thanks for sharing Pockets.

 

Back to work for the 4×4 which should be as clear of instructions as it sounds but our PAX don’t always follow directions. A quick demo to hold some hands through this fun:

• Ski Abs (my favorite) x 4
• Jack Merkins x 4
• Burps x 4
• Peter Parker x 4
• Run the length of four tennis courts and return
• Rinse/Repeat, Rinse/Repeat

 

Back at the circle we had 5 minutes and it was time to salute Mary, not the Virgin Mother but that cranky ole bag that reminds us to suck in our guts. We went quickly through: Flutter Kicks, Box Cutter, Leg Lifts, Mountain Climbers, Jingle Balls, Crunchy Frogs, and Leg Claps, all with an in cadence count to 10 reps.

 

Announcements: Sargento’s 2nd F tonight: 7 pm Wild Wing Cafe then 9:15 Star Wars movie (come for one, the other, or ideally both); Convergence 1/1/18 0700 at the Dark Knight. Gastone will be your Q.  Prayers for each other, family, and loved ones. Short Sale took us out. Tesla was glad to hear from Turbo that F3 Baton Rouge is up and running. Look forward to posting there soon!

 

Coffee-rama at Floyd and Blackies had 7.

I rolled into Folsom about 0620 to see Gumby ready, and Slaw and Sister Act where getting a little EC in. Shortly after Swimmer, then Oompa role in, circle up and get started!

SSH 15 ic

Toy Soldiers 15 ic

Mosey to the top of the park to the flag for the pledge, then mosey back to the start!

Its been a while since I had broke out the bars for some deadlifts!

Partner up! Deadlifts/ merkins- 25/20/15/10/5 a little mumble chatter at this point! When all pax finish, make one lap around the tennis counts! Return to the blocks!

Everybody grab a block and circle up!     Once we pick up the block, can’t set it down until completion!

Alternating overheard press and curls, 20 press, 20 curls, 19,19, we worked our way down to 1! Good stuff, everybody nailed it!

Mosey around the bottom parking lot, back to blocks! Pax started to put up blocks, hold up! One more exercise!

Squats/ triceps 10,10,9,9 down to one!

Announcements- next Monday convergence at the dark knight? I think! Joe Davis 5/10k on Jan 6th

Prayer request- Defs hip! Oompas Mom

Thanks men for allowing me to lead this morning!

 

Oh yeah, saw some old lady running, she looked like the pizza man from a distance? Hold up it was the pizza man! Good to see you this morning brother!

 

 

I was going through some old workouts and stumbled across this little gem. The last time YHC did this was a co-Q with Brownstreak on Christmas Eve 2016 … YHC figured that hey it’s Christmas 2017 let’s do it again!

 

Pledge

 

Warmarama: courtesy of Brownstreak!

 

SST x 50 Single count

1 Burpee

Hillbilly x 15 IC

2 burpees

Cotton pickers x 15 IC

3 burpees

Monkey humpers x 15 IC

4 burpees

Merkins x 15 SC

5 burpees

Squats x 15 IC

6 burpees

Toy soldiers x 15 IC

7 burpees

Moroccan Night Clubs 60 IC

8 Burpees

CDD’s x 15 IC

9 burpees

Peter Parker x 15 IC

10 burpees

 

55 Burpees in total for a warm-up now that’s how it’s done men!!!!

 

The Thang:

Core Time with Tool Time…. wouldn’t be a Tool Time beat down without it!

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

American Hammers -100

Pretzel Crunches 25 each side

We finished early….time for a short mosey around Martha Rivers’s parking lot.

Back to the flag …..

10 Burpees OYO!

Time

 

Moleskin

YHC talked about the meaning of this day. YES we know that we are celebrating the birth of Jesus, which forever changed this fallen world. However this was a declaration of War by God against the evil one! (if you don’t believe me  read Mathew 2:16 )

 

Matthew 2:16New International Version (NIV)

¹⁶ When Herod realized that he had been outwitted by the Magi, he was furious, and he gave orders to kill all the boys in Bethlehem and its vicinity who were two years old and under, in accordance with the time he had learned from the Magi.

 

God chose to send his only son into this world to die for us! The evil one NEVER saw this coming with his heart full of Pride! It was a sneak attack! I urge ALL of us to remember this today, and LIVE like the men that our Mighty God and Savior called us to be! Don’t go through life only fighting the things you can see! We are told that the unseen world is MORE important than the seen world! Learn to fight as a mighty warrior for God in the unseen world. For that my brothers is who we are! And what we are called to do ….ALL of us!

 

COT

Announcements

Nameorama (NOT) fail by the Q

Prayers –

 

1 Corinthians 16:13 (NLT)

¹³ Be on guard. Stand firm in the faith. Be courageous.^[a] Be strong.

1 Corinthians 16:13 (HCSB)

¹³ Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

¹⁷Iron sharpens iron,
and one man sharpens another.

 

It was an honor to lead today men!

Tool Time

Record number this am at Coconut Horse for a Christmas Eve stroll through G-town. We had pax from Cramerton, G-town, NOGA, SOFA, and everywhere in between along with an FNG. We had non-runners, active runners training for marathons, and retired runners. It was crazy. We even had an un-named public servant runner with some obscene 80’s picture on his shirt (“Scoping out the Babes”). There were multiple pax out for EC who came in early and stayed late. Overall great run this am, even for the Q who is not a fan of running.

Welcome Randy, (respect) our FNG. We EH’d each other into showing up this am-#ISI. He worked out with Roscoe and Whoopee pre-F3 several years ago and couldn’t move his arms later in the day (compliments of Roscoe) so this was a big step for him. Stroganoff pulled the name out of his…….head after a brief pause. Hope to see Randy out there at the running Ao’s in the future…..this will eventually lead to other days but we will keep that to ourselves for now. Merry Christmas-Whoopee

 

A couple of weeks ago, Tesla had hit up yours truly and Sargento about assisting with the Q at some workouts over the Holiday season. Given that I will very quickly harass the QIC during a work-out, I figured that it was my turn to step up and be harassed.

After some EC with Boudin (Sargento, where were you!!), I arrived at the Yank about 10 minutes til 7 with a couple of cars already waiting a beatdown.  Over the next 10 minutes, people gradually tricked in until we reached our final number of 13. At 700, we started:

Disclaimer- it was a weak one, TBH, but there were no FNGs

Pledge

Warm-up- Mosey to the Field of Dreams (grumbling ensued from Top Hat)

The Thang- 12 Days of Christmas- and yes, there was singing involved

First Day- A plank for abs of steel like Whoopee (couldn’t think of other names that ended in “-ee”)

Second Day- Werkins + Previous day

Third Day- LBCs + Previous days

Fourth Day- CDDs + previous days

Fifth Day- BURPEES (great minds think alike, Strogie-Wogie) + previous days

Sixth Day- Supermans (on stomach, arms and legs elevated, back arched) + previous days

Seventh Day- Bobby Hurleys + previous days

Eighth Day- Flutter Kicks + previous days

Ninth Day- Groiners (plank to feet outside of hands, almost a frog position, then back) + previous days

Tenth Day- Neckies!!! (hadn’t done them in a while) + previous days

Eleventh Day- Tempo Mericans (1-2-3 down, 4 up) + previous days

Twelfth Day- Monkey Humpers + previous days

Each of the PAX had a number 1-12.  On the day of their exercise, each one had to sing his exercise. Each exercise was done for 30 seconds. At the end of each “day,” Q decided to have “Christmas trivia,” where the person who sung that day had to answer a trivia question. If the question was answered incorrectly, we ran a lap as punishment.  Correct answers allowed for quick movement to the next day.

The exercises went well other than the fact that the PAX knowledge of the Christmas Story was not nearly as good as they thought. On day 12, we had to shorten the exercises to 15 seconds each so we could end on time.

Announcements

Name-o-rama

Prayer Requests

COT

All in all, a good work-out from my perspective. There was an appropriate amount of mumble chatter and  laughter. We also learned a little about each other.  Tool Time’s anniversary is today, I believe, and I might have ruined it for him due to the shoulder work we did. Freight knows more about Kama Sutra than the rest of us. When Boudin sprints, he does it using very small steps (probably from his Soccer playing days). Abba, although having attended a very well thought of church also attended by the Quik, apparently does not know what a manger is. Quiche chooses his exercises not to get a good workout, but to create pain and injury so he can line his pockets with co-pays. Pockets is definitely the best singer in the PAX. Your typical manger scene or church play just might have a couple of things in it that may not be completely be Biblically or historically accurate. And last but not least, we learned that &ui(he can plan and survive (barely) a work-out where running is not the primary activity.

Good work men!

Hebrews 12:1-2

 

OWaking up to a good rain shower, YHC remained optimistic of the turnout at Folsom. I rolled in early for a quick jog to get the heart and lungs woke up. Ahhh, here come the headlights. No rain while chit chatting but when 6:30 hit, here the rain came. Well it was short lived. Looks like we have an FNG (Gumby’s 2.0 Pokey)

warmup

SSH, toy soldiers, gravel pockets all x10 IC

pledge

Thang

mosey the long way around the park by the ballfield and ponds. Stop at the lower lot. Line up for Triple Nickel

5 Burpees, run to the other end of the parking lot for 5 jump squats, rinse repeat x5

I took a moment to quote Eisenhower. “Leadership is the art of getting someone to do something you want done because he wants to do it.”  That’s how we build up Qs and good kids. When you make the task at hand something those around you want to do or enjoy doing, they become leaders as well.

mosey up around the amphitheater then over to the pond parking lot. YHC couldn’t just run by this famous lot without some Route 66. Train? 5 burpees OYO.

line up, 1 Bobby hurly, lunge walk to next line for 2, so on to 11, mumble chatter was getting pretty heavy here, especially with Pokey, who called out the Q later on!

Mosey back around to start to grab jump ropes, then mosey to the tennis courts. Partner up; partner 1 jump ropes AMRAP while part 2 runs to the other end of the courts and back, switch. At this point Gumby’s 2.0 yells at Q(Gumby’s partner) to “hurry up!” Q calls for 5 burpees in response . Ha! Rinse and repeat x3. Next, squats x3. Last, goofballs x3. Again lots of mumble chatter throughout. Let’s mosey one last lap around the courts to get in the final tenth of a 5k total.

Announcements Joe Davis Run, Christmas!

YHC took us out in prayer

Honor to Q men! Nice work and ice up those legs. Have a great Christmas and remember why we celebrate it. The birth of the Sky Q. Aye!

So as YHC mentioned in his last backblast, I printed off the latest list of exercises on the F3nation website last week. It’s like being a kid in a candy store! To my surprise and joy there are lots of new routines and exercises to be found that we haven’t experienced before. Being the kind of guy who likes to try almost anything at least once, when Qing I like to throw in a couple new things each time. This is what I remember…

Warmup:

Morrocan Night Clubs x15 IC, Monkey Humpers x15 IC, maybe something else

Pledge of Allegiance

Mosey toward the car that came in hot and do a couple quick laps to welcome Madoff to the workout then head up to the wide sidewalk.

Wheel of Animals (from the W section in the exercise listing)

From the full trash can over to the knobs near the entrance to the school, the PAX will:

Frog Hop then do 10 Merkins

Bear Crawl back then do 10 Merkins

Duck Walk to the knobs then 10 Merkins

Crab Walk back then 10 Merkins. This was a pretty quick routine but got the blood pumping real fast.

Mosey up to the softball and baseball fields, get a count off then mosey back to where we started for

The Thang: Walls of Jericho (also from the W section in the exercise listing)

Using the practice soccer field fence as the “walls” of Jericho, the PAX would work it’s way around doing 7 exercises with 7 reps of each for 7 circuits around the “city”. The exercises were:

• Mountain Climbers (led by Madoff)
• Don Quixotes (led by TimeFrame) Certain unnamed members of the PAX made mention that this isn’t really an exercise but instead merely a stretch. YHC contends that if it is just a stretch and not worthy of being elevated to actual exercise status, why do so many PAX fear and avoid said EXERCISE? Nuf said.
• Burpees (led by previously mentioned unnamed PAX)
• Lunges (led by Tesla)
• Rockette Dips (led by Boudin) These will definitely go down as having been the most fearlessly and effectively led Rockette Dips any of us have ever performed.
• Goofballs (proudly led by Dr. Seuss)
• Dying Cockroaches (led by Steve Lawing)

This was a pretty cool and fun routine that kept the PAX together which led to much mumble chatter and good times. Unfortunately my extended moseying and stuff made us run out of time and only achieve 5 circuits. Q fail, YHC will do better next time.

Mosey back to the start for 15 Nolan Ryans IC. We’re done.

Prayer requests and announcements.

Thank you for the company this morning men. It was a blast! Merry Christmas!!!