Conditions: 48 degrees
Count: 24 Pax – with one FNG
The Thang:
Warm up at COP: 25 SSH IC, 25 Abe Vigoda IC
3/4 mile Indian run with football.
Black Jack: Merkins and LBCs across the field (53 yards) 1,20,2,19,3,18 etc.
Sand bag relays up and down the field.
1st – 40#, 2-60#, 80#
2nd – 30#, 2-40#, 2-60#, 80#
3rd – 30#, 2-40#, 2-60#, 80# 2 minutes and 9 seconds for the best time!
Mary – 51 Flutter Kicks IC, Guantanamo Bay
COT: Count off, Namorama, FNG naming, Pledge of Allegiance, BOM.
Conditions: Dark, dry and sorta chilly but who cares?
FNGs: No FNGs
Disclaimer: One armed pushups optional except for Placebo
COP:
SSH 15x IC
LBACs 15x each direction IC
Mountain Climbers 10x IC
The Thang:
Mosey to get blocks and return to flag. For the younger PAX, Rocky was just “a movie” but for us seasoned HIMs, it was the thing. Fortunately for the Q, the F3 Exicon contained a few documented “Rocky” exercises such as the Rocky Balboa, Butkus, and Apollo Creed Burpees that were considered. But we did learn how to spell ROCKY BALBOA with the following routine:
R: Rocky Balboas (curb kickers) 106 OYO- Stallone only had $106 to his name when he wrote the script
O: Outlaws (circle flutters) 15 IC- All Rocky fights except one went all 15 rounds.
C: Contra Burpees 7 OYO (increasing # Merkins) 7 – There were 6 Rocky Movies plus Creed which technically is not a Rocky movie but more is better
K: Knerkins (knuckle Merkins) – until you can’t – substitute for Apollo Creed Merkins
Y: Iron Crosses 28 OC – Fight rehersals for Rocky took 4 weeks or 28 days. Hey – couldn’t find a good “Y” Exercise in the Exicon so “I” was next best choice – ROCKI
B: Blockees 16 OC – Stallone tore his right pec during filming – took 160 stitches under right arm. 1 Blockee per 10 stitches.
A: American Hammers 30 IC (Rocky’s famous run through Philly was 30+ miles.
L: Lt. Dans w/ block 15 IC (Each movement Left, right, squat counts as 1 for 45 total) Inspiration for Rocky 6 was George Foreman winning HW title at age 45!
B: Bobby Hurleys 15 OC
O: Overhead Press – 43 OC. Rocky released on Nov 21, 1976, 43 years ago.
A: Alphabet (on your 6) use legs to spell out alphabet – OC
Couldn’t forget Rocky’s dog Butkus:
Butkus – Rapid step ups on horseshoe walls. This was a timed event OYO until Q stops. Butkus was Sly Stallone’s real dog. This was done in conjunction with the Rocky Theme Song.
Return Blocks and mosey long way around park back to flag.
Mary:
For duration of playing the song “Eye of the Tiger”, PAX planks until failure, then does squats till end of song. A
Dying Cockroach, Protractor to finish out the time.
Numberama: 10
Namerama And Pledge: Done
Announcements:
Thanksgiving convergence, Drumstick Dash, Kiawah, Cocoa Cup
Prayers and BOM :
Mom Swap has knee surgery next Tues, prayers for Dri Prime’s family who lost a young cousin. Masterload has important test coming up and Harddrive is looking for full-time IT position. Just graduated with Masters Deg.
Devo:
Moleskin:
Recommended to our youngers that they watch Rocky for a good old fashioned “Cinderella Story”. Only Placebo proved he can do the Apollo Creed Merkin. Give that guy some RESPECT. Q had to show up PAX by being able to hold Plank for entire length of “Eye of the Tiger”, 4:11.
Conditions: Humid with the threat of rain, therefore no Mom Swap
FNGs: No FNGs
Disclaimer: No dancing experience required
COP:
TTT 10 IC
LBACs, OH Claps, LBACs IC
Imperial Walkers IC
The Thang:
Mosey to get blocks and return to end of open area. TANGO in F3 land means finding interesting exercises that start with the letters T A N G O. Motherboard dug deep into the F3 Exicon to find some of these. Twist: Pax had to guess what next exercise would be – a correct response would get the HIM a trip around the park instead of having to endure the exercise. Needless to say, PAX did a poor job of guessing.
T: Tempo Merkin (3 count down, 1 up) x15 OC
A: American Hammers IC
N: Newton’s Cradle (Plank with extending L/R Arms) IC
G: Ground Pounder (Chest Press then waist squat block to ground) IC
O: One Legged Burpee (Alternating Legs) IC
Reward for completion: 2x Indian Run around park
T: Tunnel of Love (Pax plank together, crawl under) Repeat until exhaustion
A: Annie (Plank – wipe with L, wipe with R) pretend to wash floor – OC
N: Not so Lazy Boys (On 6 legs extended, recline back, twist L/R) OC
G: Gorilla Humpers (Monkey Humpers but wide stance) IC
O: Overhead Press OC
Return blocks to shed and complete run around park back to flag
Mary:
Sorry Mary, no time for you.
Numberama: 8
Namerama And Pledge: Done
Announcements:
Thanksgiving convergence
Lots of runs coming up: Sweet Tea, Drumstick Dash, Kiawah, Cocoa Cup
Prayers and BOM :
Devo:
Moleskin:
Pax mentioned it takes 2 to Tango so we made sure we did the TANGO twice including 2 laps of Indian Run. Also grumbling about wierd routines and trying to “out-wierd” Mom Swap. I have to say the Tunnel of Love was a crowd favorite even without much rain.
Conditions: Thankfully cooler
FNGs: No FNGs
Disclaimer: Modify as needed
COP:
SSH 10 IC
Abe Vigoda 10 IC
The Thang:
Having difficulty coming up with something unique, what’s better than going to F3 Nation and finding a tried and true routine. So I found a Blackjack routine which is similar to “11s” where you do one exercise 20x run to second spot and another exercise 1x (21 total). Rinse and repeat with descending/ascending counts. We started out with the first two exercises (Merkins and WWI Situps) where the PAX completed at grand total of 210 Merkins and 210 WWI situps. With some time to spare we rounded out the workout with a series of 21 count exercises as follows:
Mary:
See above
Numberama: 8
Namerama And Pledge: Done
Announcements:
Cheetah mentioned some sort of crazy endurance test coming up
Sweet Tea 1/2 Marathon coming up Nov9th.
Prayers and BOM :
Zamboni’s Mom needs prayers
Devo:
Moleskin:
Wasn’t sure how long the Blackjack routine would take but sure of the muscle fatigue in arms and abs. No pain, no gain.
FNGs: None
COP:
SSH -20 IC; TTT 15 -IC; Don Quixotes-20 IC
The Thang:
PAX mosey to the tennis courts and line up on the side line.
Mary:
Big boy situps- 20 OQ, American Hammers -20 IC (Quaker called this), Tricep dips – 30 OQ (Three’s Company called this)
Numberama: 6
Namearama: Placebo (R), Quaker (R), Space Cowboy, Three’s Company, Mugsy, Grasshopper
Announcements: various runs coming up
Pledge of Allegiance:
The Pax
BOM: (Prayer) – Led by Space Cowboy
Moleskin: YHC’s one year anniversary at F3. Glad to be part of this amazing group.
Intro: Today is YHC’s birthday, and I felt like leading a workout .
Weather: Cool
FNGs: None
COP:
TTT x10 IC
LBAC F & B x 10 IC
THANG: The Quake
50 Single count LBCs
40 2 count Flutterkicks
30 Squats
20 Merkins
10 Burpees
Run short loop around track
Rinse/Repeat till time is up.
scores were
10 Quaker
10 Three’s Company
10 Cheetah
8.4 Space Cowboy
7 Placebo
6 Tee ball
5 M&M
Numberama 7
Namerama: See above
Pledge Prayer Announcement
Moleskin: No pickle pounders were done this morning. Space Cowboy did sing happy birthday though.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Disclaimer: Given loud and proud. Push yourself and don’t hurt yourself. No-one to sue
Conditions: 75 degrees. Overcast, humid
FNGs: 2 (Chernobyl and Peach Fuzz)
COP: Sakrete: 10 burpees OYO; Sugar Mountain- 11 Don Quixote; Wreck It Ralph- 13 TTT; Swinger- 10 LBAC forward and reverse, 10 Over head clap, 5 big arm circles forward and reverse, 10 Over head clap
The Thang: Separate into 4 groups by numbering off 1-4
Wreck It Ralph:: Logs.
1 person on each end.
6 OH Press IC. Move the log, not your head.
EMOM
Walk
10 decline merkins
Walk
10 incline merkins
Walk
10 left side merkins
Walk
10 right side merkins
SEAL sit ups with log pass until time expires (5 each side)
Sugar Mountain: Dora 10/20/30
10 Partner get ups
Run 100 yards
20 Partner Decline Murkins
Run 100 yards
Partner Pull Ups
Run 100 yards
Swinger: Note to Q. Leave 2 blocks at each picnic table in field. At picnic shelters
PAX circle up in grass near exercise equipment and perform leg exercises. Exercises include: * (20) Squat (start in the down position and PAX call up. Go slowly )
* (20 IC) Calf raises
* (10 OYO) Lt. Dan
* (20 OYO) Bobby Hurley
* (20 IC) Bicycle (arms over head) * (20 IC/side) Leg lifts on your side * (20 OYO) Jump squats
* (20 OQ) Donkey kicks
* (10 OQ/side) Skater Squat
* (20 IC) Flutter kicks?
* (10 OYO/side) Backward lunges
During the above, in groups to two, PAX go to picnic tables in middle of field and do 20 leg extensions with feet in the block (blocks placed before workout).
Then go to small picnic shelter and box jump up and over tables
Go to next shelter. Step up and over all tables. Go to stairs by bathroom.
One PAX Box jump up stairs. Lunge walk down the ramp. Other holds people’s chair. Then switch.
Return to group
Each group of two steps off as the previous group finishes leg extensions. Two groups of two can go at same time if needed.
Sakrete- At waffle ball field. 10 merkins on Q, 10 squats on Q, and 10 flutter kicks IC. Sprint one base. 10 hand release merkins, 10 copperhead squats IC, 10 WWI setups. Sprint two bases. 10 merkins. 10 squats. 10 Flutter kicks IC, Sprint three bases. 10 hand release merkins, 10 copperhead squats, 10 WWI situps. Home run trot around bases.
Mary: Happy birthday pickle pounders for Bed Pan led by Wreck It Ralph
Numberama: 46
Namerama: Adjustment (R), Muscadine, Redo, Major Dad (R), Good Times, Wolverine, High Stick, Pretzel, Cheetah, Olaf, 50/50, Hospice (R), FNG (Chernobyl), Bed Pan, FNG (Peach Fuzz), Peaches (R), McGruff, Jingles, M&M (R), Tinder, Space Cowboy, Placebo (R), Stalker (R), Mugsy, Three’s Company, Minivan, Grasshopper, Rawhide, Peg (R) Old Flame (R), Mr. Feeney, Marcia Marcia Marcia, Boll Weevil, Outhouse, Brokeback, Saget, Mayhem, Easy In, Chum, Chowdah, Cannoli, Goose (R), Sakrete, Sugar Mountain, Wreck It Ralph, Swinger
Pledge and COT oh yea loud and proud.
Announcements: Major Dad took the time to instruct the masses on what to do in preparation for the storm. Fill the Q sheet out with your neighborhood and specific set of skills and equipment you may have to assist brothers. 50/50 gave us a update on what we could expect. Check on your brothers and neighbors.
Moleskin: Magnirock was excited to host the convergence today. Had a good showing of 45 guys. Bed Pan became the most recent recipient of the pickle pounders birthday song. Dude is 21. What were you doing on the day of your 21st birthday?? I wasn’t surrounding myself with men that encourage me to a better man in our community I tell you that. Good on you Bed Pan. Keep up the solid work. Thanks to all the men that joined us this morning and the work that was put in. We did have 2 FNGs. Jared Gilstrap now known as Peach Fuzz is our brother Peaches son. Jeffrey Facteau now known as Chernobyl.
Fitness. Fellowship. Faith.