Author: Bubba

8 PAX posted at Rock City only two days removed from the flood relief trip in BR. YHC was going to bring his wheelbarrow to fill with rocks for the PAX to train for its next recovery trip, but even a Notre Dame education couldn’t save its eventual fate.

YHC gave his disclaimer and we moseyed to the pile.

The Thang

Warm Up COP near pile

IC
SSH x 30
Hillbillies x 15;
Peter Parker x 15
Mountain Climber x 15
Arm Circle x 20 one-way and then 20 the other way.

Grab a rock, and quick mosey to the bleachers.

5-10-15-20-25-20-15
Upper body rock workout followed with these three workouts all IC.

Bench Press
Curl
Shoulder press

5 each, then run to concrete track and back with rock.

10 each, then run to concrete track and back with rock.

15 each, then leave rock and sprint to path and back.

20 each, then leave rock and sprint to path and lunge back.

25 each, then leave rock and sprint to path and duck walk back.

20 each, then leave rock and sprint to path and back.

15 each, then leave rock and sprint to path and back.

Grab rock and mosey back to pile.

Mary COP

Dolly-flutters- Rosita- coackroach
All IC- 15 each.

Fast Mosey to flag

Ends with elbow plant and 10 IC Merkins.

PAX offered up flood victims, Cable Guy and his wife who passed away from cancer this morning, and Tool’s son, among others.

All the sick and victims of tragedy remind us to never take a day for granted! Have a good week!

12 PAX posted on Saturday morning at the mothership for a classic f3 beatdown where the deck of death claimed its rightful place in f3 lore.

Tclaps to Mav for leading 2 FNGs to the fold.

Here’s…

The Thang

Pax moseyed to the neutral ground on the road in front of the Museum for a Rectangle of Pain for warm-ups.

IC
Happy Jacks x 5 intervals
Hillbillies x 15;
Peter Parker x 10
Parker Peter x 10
Arm Circle x 20 one-way and then 20 the other way.
IW x 15
Mountain Climber x 15

We moseyed to track around lake. Indian Run proceeded. Stopped partial way through for quick set of Plank Walks (IC 15).

Indian Run resumed and ended at large picnic shelter near lake.

Deck of Death.
Everyone got a piece of a picnic bench. Split a well shuffled (some in PAX may not agree) deck in half.

Spades=Derkins
Clubs= Dips
Hearts=Carolina dry docks
Diamonds= ierkins

Completed half deck, and slow moseyed to water fountain near lake. Then went on dock on lake for Mary’s Deck of Death

Spades=Russian Twist
Clubs= Reach-Throughs
Hearts=vertical toe touches
Diamonds= flutters

Continued until 15 minutes left, then moseyed with Indian Run to museum side steps.

Half PAX did people’s chair. Other half did two merkins on each step heading up the steps. Switch when first group reaches top of steps.

Moseyed to front of museum at fountain for 20 box jumps, 20 left leg step ups, 20 right leg step ups, and 20 Russian twists sitting on ledge.

Moseyed to flag and finished by holding Mission Impossible Hold.

Circle of Trust focused on naming of two FNGs. In an unprecedented move, Choo Choo can upgrade to the impressive name of “Manifest Destiny” with some stellar attendance. YHC will defer to RY on that determination. Little Diddy also was named in the spirit of John Mellencamp (not Puff “Diddy” Daddy).

Mothership concluded with Ball of Man prayer and dismissal. And the deck of death wishes all well until next time. YHC will work on his shuffling skills.

6 PAX posted on a morning with a distinct scent of fartsacking in the air as track club participants from last night failed to show. But Rudy, Surge, and SOGO stood in the gap and made their presence known.

And, we should all give serious TClaps to SOGO who has made four straight posts after being an FNG on Monday at Rock City. Is that a record??

We also heard Tclaps in order for SFx professional f3 sign he brought last night. Well done!

And, by the way, you know you are an F3 faithful when you phone auto-corrects your typing on unrelated words to “Derkin”.

Enough mumble chatter, here’s…

the thang

After disclaimer, mosey around brightly lit-up fountain.

Warm-Up COP

All IC

SSH x 35
Windmill x 20
Arm circle
IW x 20

Mosey down path towards levee near street

20 – 10 Tabata
3 sets of 20-10 Tabata. 20 seconds on one workout, 10 second rest, then 20 seconds on the other, 10 sec rest, and repeat for two more identical reps.

First Set
Plank jacks
Seal jacks

2nd Set
High plank to elbow and back
Stationary running

3rd Set
Mountain climbers
Imperial squat walkers

PAX moseyed down hill, with lunges mixed in.

Gathered by concrete planters on lakefront. A rather lame attempt at a relay race followed. YHC needs to learn how to count concrete planters!

1st Race

2 teams of 3.

Pax separate among concrete planters and did derkins while first guy ran, tagged, next guy, and other started running. Went down, and on way back men at planters did Russian twists. First race ended.

2nd race

Longer version of the first with hipslappers replacing twists.

Moseyed to pull up bars.

Johnny Cash Ring of Fire

PAX held boat position while on pax did set of 10 pull-ups. Rotated.

Pax finished with dolly/flutter routine (low dolly, flutters, then high rosita dolly) and half burpees (two legged mountain climbers).

Prayer for Awesome and his family for their upcoming adoption proceeded, and an awesome sunrise (unrelated to Mr. Awesome) sent us on our way.

After the COT, YHC did his best RY impression and attempted to EH 4 guys in the vicinity of the AO. Hopefully it bears fruit.

YHC began with a disclaimer on a beautiful cumulus-clouded morning. 7 PAX jogged around the fountain and went into warm-up COP.

All IC

SSH x 25
Windmill x 20
IW x 20
Peter Parker x 20;
Plank Jack x 20
Mountain climber x20
Parker Peter x 20;
Nolan Ryan x 10 each side
Arm Circle One-Way x 20
Arm Circle Other-Way x 20

Mosey with some karaoke and sprinting to large shelter

Tabata Upper Body

45 second work out with 10 second rest

Derkins
Dips
Irkins
Hip slappers
Floyd Meriweather

25 second work out with 10 second rest

Derkins
Dips
Irkins
Hip slappers
Floyd Meriweather

Mosey with some karaoke, high knees, and butt kicks to grass near Fountain

Mountain climbers IC x10
Half burpee jumps OYO x10
Mountain climbers IC x5
Mogul jump IC x10
Mountain climbers IC x5
“Rock” Over your head lunges both legs x20

Dolly low IC x10
Flutter IC x10
Dolly high IC x10

Lay on back and look at clouds and think of something you are thankful for. Offer it up and ask Lord to help you not take it for granted.

Sprint to fountain for last 10 sit-ups.

Sprint to Flag while water spout begins in lake.

Counterama, Nameerama, Shout-Outs:
– Tool’s son
– Surge’s Father in Law
– Hawg and Bubba upcoming road trips.

Ball of man closing prayer

Kim Chi began with his VQ disclaimer, and then moseyed to great lawn

All IC
22x Arm Circles
22x Reverse Arm Circles
20x Imperial Walker
20x Side straddle hopps

Moseyed to flower bed by sculpture garden

10 x Box Jump straight into 10x Dips
5x Box Jump straight into 5x Dips
10 x Box Jump straight into 10x Dips
10x Pistol squats each leg standing on platform with one leg off

Mosey to Front of museum

Merkins to Heaven
Ascending merkins by step, beginning with one in first step (12 steps all together). Five burpees on platform between step 3 and 4.

Mosey to Foundry for circuit-
10x Pull-Ups is count while person at following stations:
Dips, Shoulder Squats, LBCs, Pull-Up Holds

Bubba took over Q.

Indian Run around track where pax in back of line did 5 squats before running to the front of the line.

After all PAX ran once to front, moseyed to a soccer field through mud and puddles.

Pax partnered up.
One partner held a squat while the other partner bear crawled for 40 yards, and then crab walked back. Switched.

PAX long moseyed back to Great Lawn for quick Mary to end.

All IC- no break.
15x low dolly
15x flutters
10x rosita (high dolly)
10x flutter
10 second hold

Recover- then 15 Putin to end

Sprint to flag.

10 PAX gathered on a blustery day on the lakefront. Even though the broke the shovel for the flag, the wind couldn’t stop this f3 PAX.

Shorty began with the disclaimer and let us into warm-ups.

20x Seal Jacks
20x Hillbillies
20x Peter Parker
20x Imperial Walker
20 x Parker Peters

After the warm-up, Shorty led us in 11’s using the stairs at rips restaurant.

10 squat jumps on one side, run up and over, and 1 lunge on other side. 9 squat jumps, 2 lunges- so on and so forth.

After 11’s, Shorty threw it over to Bubba. Bubba led an abbreviated Indian Run, then a Bear Crawl Ring of Fire. Quickly finding out the abundance of stickers in the ground, we shifted to Deck of Death on the lakefront wall.

Spades=Derkins
Clubs= Carolina Dry Docks
Hearts= Dips
Diamonds= Ierkins

Went half-way through deck, and then threw it over to Maverick.

Maverick partner the PAX up… Ran to tree across way, and partner leg throws ensued. Ran back, and ten burpees. Total three sets of these

Afterwards, Bubba resumed deck of death for 10 more minutes.

Maverick then introduced the group to two ladies admitted to the work-out- Roxanne and Mary. And let me tell you, Rox after DOD is a cruel lady!

Roxanne for one song (merkin on Roxanne and plank jack on Red Light)

Mav finished with Mary routine.

All IC

31x LBC
20xFlutters
20xDolly
20xRussian Twist
20x Wife Pleaser
1 minute Superman

PAX did circle of trust and headed to coffeeteria.

On a rainy morning with lightning providing mood lighting, YHC posted at Okwata about 5 minutes before start. Interestingly, the Mardi Gras Fountain was on and in it’s full glory, of course with not a soul to see (except YHC of course). 

As the minutes passed, it became clear that plenty of fartsacking was at hand this morning.  No last minute arrival by Hawg, and no flag to mark our spot. Only a lonely white van. Sigh. 

Amidst puddles, YHC gave his disclaimer, assuring all present that they could modify as necessary if the work-out was too difficult. 

The PAX moseyed to a nearby shelter for warm-ups. 

SSH x 40

Windmill x 25

IW x 25

Peter Parker x 20; 

Arm Circle x 40 one-way and then 40 the other way.
Parker Peter x 20; 

20 jump squats  (In honor of “National Reach for the Sky Day” (yeah, it is real))

At about 5:45, with no PAX in sight, YHC van-moseyed to the larger shelters closer to the yacht club (figured best not to risk lightning strike when solo. With others, no problem). 

 With picnic benches as a friend, proceeded with 
35 Step-Ups Right Leg
35 Step-Ups Left Leg
30 Box Jumps

Then,

Merkin Count-Down
10 Derkins

10 Stone Mt. Merkins (butt in air, like a mountain, drop head to ground, and back up- thanks Atl f3)

10 sec Mission Impossible Hold

10 Incline Merkins

Repeat 8 each, then 6, then 4, then 2.

3 sets of 30 dips

Moseyed across shelter for longer Mary session
30 Putins

Dolly / Flutter Chain (no breaks)

20 Low Dolly

20 Flutters

20 High Dolly

20 Flutters

20 dead Leg hold

(Recover)

30 LBC

(Recover)

10 Low Dolly

10 Flutters

10 High Dolly

10 Flutters

10 dead Leg hold

(Some PAX had to modify during this chain…)

(Recover)

20 LBC

(Recover)

20 Putins

Back to benches…
25 Step-Ups Right Leg
25 Step-Ups Left Leg
25 Box Jumps

Finished with mixture of Merkins from the count-down

After work-out complete, closed things out with count-down, announcements (the number of announcements was a bit excessive I think), and prayer. 

I prayed that all F3 men arising from their peaceful slumber this morning would remember to follow Christ as their true shepherd, but also seek to embody his servant leadership of their families and communities. Jesus asks us to know his voice and follow him. Does our voice sound like His voice to those in our lives, or someone else’s voice? 
Jn 10:27
Jesus said:
“My sheep hear my voice;
I know them, and they follow me.

From Bubba: My M and I are giving a talk on marriage at the St.
Dominic Supper and Substance Dinner tonight, so good inspiration
for workout, especially in light of this great post at f3 mothership site by Dredd (read at end of workout).

Moseyed to Museum for warm-ups
SSH x 31
IW x 25
Peter Parker x 15;
Arm Circle x 40 one-way and then 40 the other way.
Parker Peter x 15;
20 IW Squats.
Happy Jacks (5 SSH – 2 jump squats – 6 cycles )

Moseyed back to Great Lawn.

Back to the Beginning:
Gen 2:24
That is why a man leaves his father and mother and is united to his
wife, and they become one flesh

Inspired by Gen 2:24, PAX did a modified Black Jack, a “24 Jack”.
Start with 23 LBCs on one side of lawn, run across, and 1 squat on
other side. Continue with squats increasing and LBCs decreasing but
equalling 24. Due to time, we only made it 2/3 way through.

Moseyed to peristyle.

Eph 5:25
Husbands, love your wives, just as Christ loved the church and gave
himself up for her to make her holy,

Inspired by 5:25, do a Tabata-style Mission Impossible hold (Eph 5:25
only possible with help of Christ). 5 sets- 25 seconds on, with 10 sec
rests.

After Mission Impossible, did Merkin rotation
10 merkins
10 narrow merkins
10 wide merkins
10 derkins
10 ierkins
10 merkins

Moseyed back to lawn.

1 Corinthians 13:4-13
Love is patient and kind, but burpees are not.
Burpee Ladder from 13 (finished half but stopped due to time)

Moseyed back to Peristyle

5 Love Languages of Mary
1 minute on with 15 second rest in between of the following Mary exercises:
Russian twist
Dolly
Flutters
Cockroaches
Wife pleaser

Moseyed to flag.

Count off, Name-o-Rama, and prayer requests.

Ended by reading this f3 reflection: http://f3nation.com/2016/01/10/happy-wife/

If you have a wife, do your best today and this week to serve her as Christ loves us!