Weather: humid and moist 68 degrees
warm up: waiting for the Q
The a Thang.
all ran various routes and on I am sure is the Milton 5 miler
COT: thanks to City Slicker and Placebo for stepping as Schrute slept pass the alarm.
nothing feels worse than calling the Q and missing it.
the Standard tarnished this AM m
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Mid-60s & muggy
FNGs: None
COP: Squats x4 on Q; SSH x25 IC; Squats x4 on Q; TTT x10 IC; Squats x4 on Q; Mountain Climbers x15 IC; Squats x4 on Q; LBAC forward x12 IC & backward x12 IC; Squats x4 on Q
The Thang:
After the pax each got a block, I explained that during the workout, anytime I said ‘Squatro’, that everyone would have to do 4 squats OYO (and if you happened to be by your block, do the squat with your block)…I pretty much said ‘Squatro’ after each of the exercises below (and disclaimer, much of this Q was improvised, so I may be misremembering some of the activities from this BC):
-Burpees x10 OYO (punishment for no flag present at the BC)
-Run around the parking lot.
-Overhead Press x15 on Q
-Curls for the Girls x15 on Q
-Jailbreak to the lightpole on the right
-Sumo squat to the speed limit sign
-Tempo LBCs x25 IC
-Reverse Tempo LBCs x25 IC
-Sumo squat to the fire hydrant
-Merkins x5 on Q
-Go to the pavilion
-Merkins x5 on Q
-Incline merkins x10 on Q
-Step Ups x10 each leg OYO
-Merkins x6 on Q
-Incline merkins x11 on Q
-Step Ups x7 each leg OYO
-Merkins x6 on Q
-Incline merkins x11 on Q
-Return to blocks
-Blockees x5 OYO
-StowBlocks
Mary: Ray Charles x25 IC; Squatro; Slow motion LBCs x20 IC (4 count up and 4 count down)
Numberama: 12
Namerama: Splinter, Defib, Chum, Peg, Floppy, Placebo, Pretzel, Scrooge McDuck, Easy In, Sakrete, Repo, Waldo
Pledge and COT
Announcements: Fault Line will host this week’s rotating Saturday workout. Repo announced a 420 mile Swamp Fox run; Ruck for Hunger on Nov 21. Christmas and Anniversary parties are being planned
Devo: Be ready…be prepared. You never know when you’ll have to fill in.
Moleskin: This workout was inspired by my 5-year old son, who insists that the number 4 in Spanish is pronounced Squatro. So I decided to use that to come out with a workout where we’d do 4 squats after pretty much any activity during the BC. Overall, I think it went pretty well.
Weather: very cool 51 degrees and breezy
warm up: waiting for 5am
the Thang: various routes were run. High Stick intervals. Grasshopper and Placebo Holiday Drive 5 miler. And a Hello Sign 4 mile run by Space Cowboy and Schrute.
.
COT: post conversation at the outdoor seating of Starbucks. Very chilly and pleasant change. Pleasant surprise visit from Too Much who ran a leg at 5 am with Jingles and the crew.
Then Standard was held.
Warm-Up
LBAC (Forward/Back) 15 IC
Overhead Clap 15 IC
Front Clap 15 IC
TTT 10 IC
The Thang
Mosey to get block. Reconvene at front of circle. Count off by 2 and split into two teams. It didn’t really matter cause the points didn’t really matter but it was good to get the PAX thinking they did.
The board contains 12 tiles with a value on each tile with a set of exercises on the back. Four of the tiles contains a whammy that in theory wipes out the teams total points. Let the games begin.
1st Spin: Run down and back to light post, Lawnmowers 15 OQ, Heels to Heaven 15 OQ, Runner Squat 15 each leg OQ
2nd Spin: Run to Pavilion, Incline Merkin 25 OQ, LBC 25 IC, Step Ups 15 each leg OYO
3rd Spin: Lap Around Parking lot, Overhead Press 15 IC, WW1 Situp 30 OQ, Skater Squat 15 each leg OQ
4th Spin (Whammy): Side Bear around circle
5th Spin: Run to bridge, DIPS 20 OQ, V-Ups 15 OQ, Calf Raises 20 IC
6th Spin (Whammy): 25 SSH IC. The irony was that this was Pretzel’s spin
7th Spin: Bent over Rows 25 OQ, Tricep Extensions 20 OQ, Damn its 10 OQ
8th Spin: Run to front, Derkins 15 OQ, Freddy Mercury 15 IC, Squats 20 OQ
Mary
Panther Shoulder Taps
Glute Bridge
Heel Touches
Flutter Kicks
Pledge, Announcements, Prayer, Devo
Welcome FNG Mowgli (Fish N Chips nephew). The irony of the name was YHC did not know how to spell the Disney character. My would be so disappointed.
Weather: cooler and less humid, low 70s
warmup: waiting for 5am to start
the Thang: eight gathered to run various routes.
DHL made an appearance to the Creamer and graced Nexton with his presence. He delivers a fast pace for the Sunday running and was on time for some conversation afterwards.
Milton, City, and Schrute ran the Milton 5mile Route.
Space Cowboy ran a Sigma 5K. Grasshopper and Borland ran a modified Sigma 5K.
Placebo, well he hates to run, but when you breakout the Ranger Panties, you put in the effort
COT: back to the outdoor tables for some conversation before drifting back to our homes for the day.
the standard was held.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Muggy, but not too hot.
FNGs: None
COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC (forward & backward x12 IC); SSH x25 IC; Mosey around a loop starting at the flag, going past the water fountain and bathrooms, down the sidewalk beside the AO, and then back into the park.
The Thang:
-Partnered up based on age (two youngest were partners, and pair up next two guys in age, all the way to the oldest).
-Did a modified Dora…one partner runs the loop that we ran during the warmup, the other partner does an exercise called by the Q…but we don’t count reps…we just do that exercise until I switch to a new one.
-Exercises were merkins, squats, flutter kicks…each round lasting about 6-8 minutes.
-After the flutter kicks, we circled back up and did SSH x25 IC.
-Partnered up based on birth date.
-Did another set of modified Dora w/ new partners…exercises were burpees, squat jumps, and LBCs.
Mary: Held plank for about a minute…that’s all we had time for.
Numberama: 18
Namerama: Peaches, Bob the Builder, High Stick, Motherboard, Microwave, Fish N Chips, Placebo, Mayhem, Nacho Libre, Middle School, Schrute, Three’s Company, Double Trouble, Grits, Where Ya At, Show Me, Stalker, Waldo
Pledge and COT
Announcements: Saturday workouts are the closest thing we have to a convergence right now…so a good turnout is great to see.
Devo: Gave the Bedrock mantra.
Moleskin: I saw that this Q was open, and I had never Q’d outside Bedrock, so I decided to give it a shot. The AO was a bit chaotic, with FiA having their Olympics and construction blocking off the horseshoe area, but luckily I was able to find a good loop to run to make the modified Dora work. A good mix of guys from different AOs showed up, and hopefully they got their money’s worth.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 75 degrees, sun rising, humidity already up.
FNGs: Not today
COP: 15 SSH IC, 15 TTT X 15 to stretch our the hamstrings. Stand one on leg and pull other leg behind to continue to stretch as instructions were given.
Pair up. One team of 3.
The Thang:
Everyone grab a block and place by flag
Stand side by side with your partner. The man you are paired up with is your competition. Everyone else lines up behind. The races begin.
1st round. Jail break to light pole on right side of the road. Q will say go to initiate the race. Loser 5 merkins. Winner watches.
2nd round. Jail break to fire hydrant on left side of the road. Q will say go to initiate the race. Winner watches as loser does 5 squats OYO.
3rd round. Jail break to bridge and Bernie Sanders across bridge. Winner watches as loser does 5 burpees.
4th round. Jail break to and around top parking lot. Finish line was the entrance to the top parking lot. Winner watches loser does 5 Bobby Hurley.
5th round. No race but push yourself with your partner and get to the scoreboard at back of park as fast as possible. Everyone does 5 pull ups.
6th round. No race but get to the bridge heading to the wiffle ball field as fast as possible with your partner.
7th round. Bernie Sanders across bridge to wiffle ball field. Winner watches as loser does 5 WWI situps.
Line up on sidewalk that goes around wiffle ball field. Reverse Indian Run. Man at the front runs around wiffle ball field to catch back of pack. PAX walk or slow jog.
Pair up with your partner and get back to the flag. As quickly as possible.
Once back at the flag plank until 6 is in.
For the second part of the workout gather into teams of 5. Follow instructions on the papers @ each station. Stations and instructions in picture below. Move as a team to complete tasks and keep count of how many stations are completed.
@ 658 meet back up at flag and stow blocks
Mary: 10 WW1 on Q
Numberama: 15
Namerama: Peg, AC/DC, Spooky, Placebo, Pretzel, Threes Company, Microwave, Waldo, Flanders, Chum, High Stick, Shrute, Mad Dog, Easy In, Sakrete
Pledge and COT
Announcements: REPO VIRTURAL RUN TO RAISE MONEY FOR CAMP HANDS OF HOPE
Devo: Follow Me
As he walked along, he saw Levi son of Alphaeus sitting at his tax collector’s booth. “Follow me and be my disciple,” Jesus said to him. So Levi got up and followed him. (NLT) ( Mark 2:14 )
When our lives feel unsure and we don’t know what our next step should be, remember that all Jesus requires is that we continue to follow Him. No matter the circumstances of our lives, God is faithful to gently call us toward Himself. Remain faithful to Him and He is always faithful to care for you, even in your darkest hour.
Moleskin: YHC wanted to mix it up this AM. The rotating Saturday BC’s are a great opportunity to try some things out. In the preblast I requested with your HC to tag someone you would be partnered with. The ones that did HC and the person they EHed showed up as well were paired up. The remaining were paired up before beginning. For the second part wanted to turn that competition into teamwork. Everyone put in work this morning and left better for it.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Low 70’s but humid. Got the sweat moving quickly
FNGs: 2 today. Now known as Amnesia and Smuckers. Story to follow
COP: 10 TTT IC, 15 LBAC forward, 15 LBAC reverse, 15 Over head clap, 15 moroccan night club all IC.
DT led us in 25 hand release merkins on Q.
The Thang:
Run .20 miles. Stop and do 10 WWI situps, 20 Merkins, 30 squats. Run .20 miles. Rinse and Repeat until completed 2 miles. 100 WWI Situps, 200 Merkins and 300 Squats.
Mary: PAX led Mary. Stalker did the Penguin. Hot Tub did V ups. Shrute did Burt Reynolds on both sides. All on Q.
Numberama: 13
Namerama: Hot Tub, Double Trouble, Stalker (R), M&M (R), Placebo (R), Shrute, Cold Cut, Fish N Chips, Spooky, Grits (R), Amnesia, Smuckers, Sakrete
Pledge and COT
Announcements: Nothing pending currently. Stay tuned for a run to benefit a charity near and dear to Repos heart.
Devo: Bedrock mantra. Don’t be a dick
Moleskin: As we were arriving this morning 2 guys walked up and began introducing themselves. One guy (Smuckers) was a true FNG. His brother in law (Amnesia) brought him out. He informed us he hadnt been out in a year or so. At beginning of workout we went around the circle saying our F3 names so everyone knows who they are working out with. Amnesia revealed he didn’t remember his name that was given when he first came out. We decided as a team that renaming was in order. And Amnesia was born. Smuckers got his name because he said due to covid he had been out of work and all he does now is sit around the house and make his kids Peanut butter and jelly sandwiches. These guys are front of the pack guys. Hopefully they come back quickly. Welcome gents!
Mumble chatter was high this morning. It always is when you get Fish N Chips in the mix.
At Bedrock Tuesday we were all over the map. It was a hodge podge, a sampler platter, a dog’s breakfast, it was a little of this and a little of that. It was largely unplanned but the standard was upheld and a good time was had by all.
Conditions: Upper 60s, clear and humid.
COP
SSH x2
mtn climber x 10
through the tunnel x10
Don Quixote x10
LBACs
The Thang
A short mosey to the bridge for merkins, Derkins, dips and merkin/dry docks. Another short mosey to the entrance for step-ups, squats, Hungarian split squats and one-legged squats. Another short mosey to the top of the parking lot for a couple of sprintS around the lot. Another short mosey to the backside where we did some bear crawls and crab walks. Another short mosey to the turf diamond for a bear crawl trip around the bases. Return to the flag for Mary.
I like a catchy title but I was coming up with nothing today, so there you go. Ten men gathered under the clear skies of The Ponds for 45 minutes of fun around the flag and the triangle. A good time was had by all.
Conditions: 50s, clear. Really nice.
COP
SSH x2 IC
TTT x 10 IC
Imperial Walker x 10 IC
LBACs fwd and back while the Q explains the workout of the day.
The Thang
Super 15: merkins and LBCs.
Mosey to the triangle for a deconstructed Cannoli Flame. Start at the first corner with 10 burpees. Run to the next corner for 20 LBCs. Run to the next corner for 30 merkins. Run to the next corner for 40 squats. Run to the next corner for 50 flutter kicks. Run to the next corner for 40 squats. Etc., until Q calls time.
Return to the flag for some PAX choice exercises to close out the morning.
Count-a-rama / Name-a-rama / Pledge / COT / Socially distanced grouping of man
Devo: Perspective.
Fitness. Fellowship. Faith.