7 started with 7 finishing.
Kennah Brah hit the inclines. YHC rucked the neighborhood. Runners did whatever they do and Rou kept his Knees over his Toes proving his consistency and commitment.
Thumb War even found some golf balls.
COT we prayed for colleagues experiencing change and gratefulness for new life.
2 swarthy Pax arrived to impart acceleration by consistency. A word many PAX may not understand.
Taking hold of the Q reins, SC and KB trotted to the JPAS for a good time.
Warm ups:
Arm Circle Circuit
Imperial Walkers
Slow Vagodas
Moutnian Man Poopers
The Thang:
100 Merkins combined – then run around JPAS
200 BB Situps Combined – then run around JPAS
300 Squats Combined – then run around JPAS
400 Flutter Kicks 1/1 – then run around JPAS
Mosey to Flag
COT
2 swarthy Pax arrived to impart acceleration by consistency. A word many PAX may not understand.
Taking hold of the Q reins, SC and KB trotted to the JPAS for a good time.
Warm ups:
Arm Circle Circuit
Imperial Walkers
Slow Vagodas
Moutnian Man Poopers
The Thang:
100 Merkins combined – then run around JPAS
200 BB Situps Combined – then run around JPAS
300 Squats Combined – then run around JPAS
400 Flutter Kicks 1/1 – then run around JPAS
Mosey to Flag
COT
Weather: Sunny, 77 degrees; humidity makes it feel like 82 degrees
When I woke up this morning, I checked the Q Sheets and realized that I mistakenly thought my Q workout was Wednesday instead of today. Unfortunately, I was not able to round-up the troops the previous night. Fortunately, I already had a full beatdown planned; and, 4 PAX including @Bolt, @Fracsac, @Kenna Brah and @Rev Sox joined me at The Scrum for my “6 month” F3 anniversary. Promptly at 5:30, I gave the disclaimer and we immediately mosey to my truck to pick-up jump “skipping” ropes and then off to the Shrine.
Warmerama
SSH x 20
Abe Slogodas X 10
Forward Arm Circles x10
Backwards Arm Circles x10
Monkey Dance X 20 (aka the “Anti-Climatic” Monkey Dance per @Fracsac)
Slow Squats with jump rope extended above head x 10
Thang 1
Burps-Merks-Groiners
There are 10 light poles located at front of the Shrine
1st light pole
Jump-rope Burpees x 3
Merkins x 10
Groiners 2-1 x 1
Proceed to 2nd pole
Jump-Rope Burpees x 3
Merkins – Declining number by 1 for each pole (9 for 2nd pole, 8 for 3rd pole, etc.)
Groiners 2-1 – Ascending number by 1 for each pole (2 for 2nd pole, 3 for 3rd pole, etc.)
All PAX must jog back to 1st pole before proceeding to the next pole
Repeat above reps until 10 poles are completed
Thang 2
7’s
60 count jump rope, run to 2nd pole, 1 burpee, return to 1st pole
50 count jump rope, run to 2nd pole, 2 burpees, return to 1st pole
etc.
While jogging back to flag, PAX surprisingly talked about what it would be like to Jump Rope Burpee from the Shrine to the flag (about ¼ mile). Might be a good suggestion for a future skip beatdown! 2 min of LBC’s at flag. COT. Each day, I am more appreciative of F3. My first 10 Q’s over the past 6 months have been great and I look forward to future experiences.
6-5-4 countdown: 6/5/24 marked my 4th MANniversary which required a Q by YHC. Boo-boo hyped it up in mumble chatter and the pax did not disappoint, including a DR Bow Wow from Lake Charles who drove in from BR to make the BD!
Warmorama at the launch pad with Hip Circles (clockwise) x 5 (in cadence)
Hip Circles (counterclockwise) x 5 (in cadence)
Abe SLOWigodas x 10 (in cadence)
Abe Vigodas x 10 (in cadence)
Imperial Walkers x 20 (in cadence)
Mountain Climbers x 10 (in cadence)
, Peter Parker and Parker Peters x 10 (in cadence), SSH x 20. Mosey to JPAX and Alternating leg step-ups (8-count) x 20 (in cadence).
Grab coupons for 7s:
6 Manmakers mosey to stairs for bunny hops up with 1 box jump for the balance of the count and bear crawl down the ramp for the rinse/repeat
Back to back ring of fire x 10 (two different exercises—FRAC!): Merkins (base position – plank), Jump Squats (base position – Al Gore). Somewhere in the mix Boo-boo called for a skip resulting in 5 burpee penalty.
“Cool down” on your six for protractors for one minute followed by returning coupons and mosey to flag for final MANniversary moves—burpees of course!
5 minute EMOM of 10 burpees/min, YHC DNF the 50 burpees for the first time in years—the King debilitated rapidly after a three week hiatus!
4 years ago I needed F3 to keep me from losing my mind in the height of covid lockdown and used the desire to return to physical activity after a five year break as the impetus—what I got in return, many of you can identify with which is why I’m here four years later: the F2 and F3. Thanks to the pax for making me pursue improvement; you are my brothers from different mothers—much love!
YHC showed up to a modest gathering of HIMs ready to accelerate their 3GL.
Warmups
Arm circles
Upper Body twist
Slow Vagoda
Imperial Walkers
SSH
Mosey to JPAS
Reading off the pre-written poster board, we began the work:
10 InchWorm Merkins
Merkin Circuit: 5x each movement, + 1 Merkin each rep
4ct Plank Jack + 1 Merkin
L/R Bird Dog + 1 Merkin
4 Ct Sh Tap + 1 Merkin
Peter Parker + 1 Merkin
Parker Peter + 1 Merkin
AB Work
10 reps each
Hello Dolly
Oh Dolly
Box Cutter
L/R single leg wife pleasers
LBC
Pickup Coupons
Complex –
Sumo Squat/Row/Curl/OHP/Tricep Ext Repeat 10x
Next
Pullover/Chest Press/BB Situp/Flutter Kick Repeat 10x
Mosey to flags and COT
Seeing MacGyver was attending to a family emergency, YHC found himself paired with Space Cowboy. After warmups, Mosied to the JPAS for coupons. With said coupons held with arms at 90, walk backwards up ramp, then 10 step ups. Back down and around 3x, repeat same circuit but with block manmakers 10x, 3 rounds. Space had to leave early, so we nosied back for COT.
6 Total HIMs met for acceleration
Warm up –
Arm Circles
Upper Body Twists
Slow Vagoda’s
7 Min of Ab Heaven
30 reps each – 4 ct
Hello Dolly
Flutter Kick
Leg Raise
LBC
Freddy Mercs
BB Situp
Main Event
11’s on Route 66
Out – 10 Inch Worm Merkins 1 L/R Wife Pleaser, Backwards Run to next light
Return Trip
10 Squats – 1 BB Situp – Karaoke to next light
Cool Down
Broga
COT
At length he appeared to the eleven as they were at table: and he upbraided them with their incredulity and hardness of heart, because they did not believe them who had seen him after he was risen again. And he said to them: Go ye into the whole world, and preach the gospel to every creature. He that believeth and is baptized, shall be saved: but he that believeth not shall be condemned. And these signs shall follow them that believe: In my name they shall cast out devils: they shall speak with new tongues. They shall take up serpents; and if they shall drink any deadly thing, it shall not hurt them: they shall lay their hands upon the sick, and they shall recover. And the Lord Jesus, after he had spoken to them, was taken up into heaven, and sitteth on the right hand of God. But they going forth preached every where: the Lord working withal, and confirming the word with signs that followed. Mark 16:14-20
13 men came into the gloom to improve themselves.
Today was about leaning into the pain, both figuratively, and if you were with Scantron, then literally as well.
