-Welcome to F3
-Be careful, but push yourself as hard as you possibly can w/o causing permanent damage(or just a little)
-Warm Up
-Grab a rock – alternating rifle carry & holding rock out in front
-Pavillion – Right/Left leg step ups/Shoulder press/curls/bench press
-Hill – Quadrophrlia w/ rock straight out going up and straight up going down/rinse and repeat 5X
-Gym – Alternating Calf raises & squats 3rounds
-Hamma Trsin – all I’m sayin
-Finish up with a little Marie
-Backbto the Flag
-Nameorama
-Intentions/Ball O Man/Thank God for Mothers
Tag: Door Dash
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Hold the Rock – from Bogey
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Doom in the Gloom – from Kenna Brah
7 Hims showed up, unaware of the pain about to be inflicted by YHC.
Mosie’d to the Rock Pile for Warm Ups
4ct – 10 Each with 5 Burpees in between each exercise
Imperial Walkers
Hairy Rockettes
HillbilliesNext Level Ladders:
Select a good rock, all exercises with rock
3 Rnds
5 Sumo Squat
10 Clean/Press
15 Curls
5 Burpees
10 Clean/Press
5 Sumo Squat
5 BurpeesMain Thang:
DORA Style
Team UP: Timer – Rifle Carries selected Rock to the first Lit Light Pole and back.
Other PAX man, does:
100 Chest Press
150 Pull Overs
200 RowsWith a few Minutes to spare, we employed Marie Laveau ( Mary;s evil sister)
with 5 Burpees in between each PAX’s favorites ab exercises:
We made 6 Rounds before MOSERY back (see what I did there?) to COT.OUT!!
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Just a Simple Beat Down – from Fracsac
YHC thought the arctic vortex was behind us, but the breezy conditions kept the gloom chilly.
Brief disclaimer given then mosey to rock pile for warmup which consisted of mostly normal stuff. 5 burpees thrown in due to lack of clapping during grass grabbers.
Grab a rock and head to field where cones are set up. Pax given a choice. Choose B or D. With D being the winner, we started a Dora 1…2…3.
100 burpees 200 LBCs and 300 squats. Partner walks rock out predetermined distance, completed 5 x SSH and returns. Flapjack until complete.Ring of fire. OH press x 2 rounds, followed by ‘mericans x 2 rounds.
Do some stuff at each cone. MoT between cones varied from lunge to bear crawl to Peter Parker’s.
Stuff included Catalina wine mixers, squats, flutter kicks, big boi situps and Honest Abes.Return the rocks and head back to the flag.
CoT
NMM
RunCajunRun is happening in February. Sign up!YHC reminded the pax of the 5 core principles and the mission. Keep up the great work!
YHC was asked what the B stood for? You’ll find out next time YHC Qs.
SYITG
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It Wasn’t Me – from Architect
Since the listed Q didn’t show, and no one else stepped up, I had no choice but to take the lead and use my enhance mental capacity to scheme up a decent workout on the fly.
Disclaimer provided, encouragement provided to push one’s self. Warm-ups conducted.
Mosey’d to playground for some group therapy. First group hung out, second group just sat there, and the third remained face down. Threw in some squats because there were some special requests for leg work. PAX rotated through the three stations above.
Partnered up and grabbed some rocks. Round 1 – Pairs made it across the baseball field, one riffled carried, the other bear crawled (also by special request). Partners switched as needed. Round 2 – repeat round 1 but with lunges (again, trying to accommodate special requests)
PAX whined about HR remaining too low (obviously they neglected to listen to the disclaimer). YHC threw in some sprints and BBsitups. After rocks returned, workout concluded with some Mary and COT.
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Pairs of 3 – from Hand Grenada
5:30a, per Rudy, intro, disclaimer and off to the rock pile for warm up
Grassgrabber IC X10
Abe Vagodas IC X10
Squat Twist IC X5
Kim Jung Uns IC X10
Arm Circles Front IC X10
On your face
Peterparker IC X10
Recover
Arm Circles Reverse IC X10
Back on face
Shoulder Taps IC X10
Recover
Morocan Night Clubs IC X10Grab a rock and off to the gym.
Break into pairs(in hindsight I screwed this up and shouldve broken into pairs of 3)
Dora with 100 chest press, 200 squats, 300 LBC’s, PAX1 does exercise while PAX2 traverses the obstacle course with assisted deep lunge up ramp, run around to back of building for crab walk on the wall, then around other side of gym to relieve PAX1.20 count from Rudy
Mosey to parking lot
All PAX in straight line from tree 1, standing curls IC X10, walk in line to next tree, Shoulder Press IC X20, walk in line to next tree, Rows IC X20, walk to next tree, Shoulder Press IC X20, walk to next tree, Standing Curls IC X10.Mosey back to rock pile, ensure that Bogey has dropped the sandbag, then horses to barn, COT, count off, name-o-rama, announcements, intentions, prayer
Always a pleasure to lead, men. Thanks for pushing me!!
HG -
It’s going to be a Slower Pace – from Mahatma
El Diablo 8/9/2023
YHC was up out and 10 minutes give or take early……12 pax lingered in the early cool air of this late Summer morning. A broad disclaimer was give and 5 headed out as Knot bandits and 7 stayed behind wondering if they made the right choice. YHC stated this would not be a workout that one may come to expect yet a much “slower pace”!
It began…..
Warm Up
Scantron
Side Lung
Hill Billy
Scorpion Kick
Should Tap
SSHMosey to Bleachers for Stadium Work:
5/10/15 run the band of bleacher stairs
Once complete slow mosey to some rail work – upper row, split squat ea leg, upper row pull, BB sit ups100-200 Field Bear Crawl – ea pax counted off we crawl approx 10 yds this continued until we crossed the field
Mid Mary
Gas Pumpers
W – LBCNew Calisthenics – 2 rounds of 10-12 reps with approx 30-40 sec rest between.
Squat to handstand (scorpion or dinky kick)
SpiderMan Push Up
2nd round was done as ring of fire with each pax counting of alternating legs through 5 rounds.
Break Dancer1 round of dry-docks in cadence x 10
Finish Mary
Crunchy Frogs
WW2 SUHead to the flag for COT
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Dora’s lazy mean sister – from Kenna Brah
Birthday Q
8/7/61Arm Circles
Twists
Imperial Walkers
Abe Vigoda
Low Slow SquatFlora 1-2-3
100 Merkins – P1 does 10 with feet on coupon. P2 holds plank with feet on his coupon. Flapjack.
200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack.
300 Goblet Squats – P1 does 25 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.
200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack.
100 Merkins – P1 does 10 with feet on coupon. P2 holds plank with feet on his coupon.
Rifle/any carry down to the gazebo for some recovery stretches
Return to rock pit for Ring of fire till times up – then backwards walk/jog to flag
COT -
Deck of Cards – from PVC
Warmorama
Grab a rock
The Thang
Circled up each PAX pulled a card and gave us an exercise
COT
Welcomed FNG and named him Aggie -
60th B’day for Kenna Brah – Movie’ themed w/60 sprinkled in – from Kenna Brah
Big thanks to the F3 posse for showing up for my b’day Q. Much appreciation and great coffeteria for 17 Pax.
Warmup –
Tropic Thunder (Clap) – Seal and Overhead Claps – 30+30=60
Billy Jack – One Tin Soldier – 60
Star Wars – Imperial Walker – 60
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Get Coupons – Go to Lake Side
Cinderella Man (Up/One/Two Echo 1+) – WWII Situp Right/Left Cross/uppercut – 30+30=60
Matrix -(UP/Down count) Bridge hold 5 sec * 12, then Left/Right Plank Holds 12 sec each 5x
Blades of Glory (OYO) – Bonnie Blairs – 5 sets of 12 with Rocky Run up Levee 12 SSH Repeat to other side
Tenent (OYO) – Run up Levee backwards, 12 reverse Crunch on other side. 5x
(Coupon)
Lion King (pairs on timer)- Hold Simba (Coupon) – 12 Sec each, pass to partner while partner does Mission Impossible 5X
Deliverance – Make seated circle pass coupons left or right like paddling a canoe 1 round min
Finish w Something about Mary’s.
That’s a wrap on a beautiful day with great men. -
Crushing Creamers With the FNG – from Logo
10 PAX showed for my VQ that featured a little double-time rucking, a little rifle-carrying coupons, and a whole lotta songs from my youth.
But it was the unexpected coffeeteria performance by the FNG that stole the show.
The morning started with a few Abe Vigodas, Grass Grabbers, and Arm Circles. From there we donned our ruck packs, grabbed a couple of coupons and moseyed up the levee for a Catch-Me-If-You-Can-style Ruck.
2 PAX began by rucking down the levee rifle-carrying coupons while the rest of the PAX planked through the entire 3:10 of our the first song on our soundtrack – Country Roads by John Denver. After the plank, the PAX double-timed it until the Rifle carriers were caught, at which time two new PAX grabbed the coupons and rifle carried them further down the levee while the remaining PAX did squats and lunges for the full 2:45 of the next song – Rich Girl by Hall and Oates. We repeated this for the hour getting in 1.9 miles of ruck, 9 group exercises, and all the rifle-carrying we could handle.
Complete exercise list with the accompanying songs:
3:10 of Planking to Country to Roads, John Denver
2:45 of Squats/Lunges to Rich Girl, Hall and Oates
3:01 of American Hammers to 9 to 5, Dolly Parton
2:47 of Burpees to Safety Dance, Men Without Hats
2:42 of Planking to On the Dark Side, John Cafferty and the Beaver Brown Band
2:51 of Squats/Lunges to I Would Die 4 U, Prince and the Revolution
3:26 of American Hammers to Queen of Hearts, Juice Newton
2:50 of Burpees to I’m too Sexy, Right Said Fred
Back to Flag for COT where FNG, Jeff Hamm became forever known as Salt Lick.But it was Salt Lick’s showing at Coffeeteria that had this Q considering a breach to F3 etiquette and renaming him Half and Half after watching in awe as he crushed a half-dozen unopened creamer packets between his back teeth like a young Ozzy Osborne ripping through a colony of bat heads.
So mesmerized were the PAX by Salt Lick’s magnificent mastication that we failed to ascertain the reasons behind his feat. This Q can only hope that this is but the first of many hidden talents Salt Lick will reveal over the coming weeks. Welcome to F3!
Big props to Vagabond and Hokie Pokie for helping this rookie navigate his first Q and to all the men who joined me this a.m.
