Author: Rudy

  • Kansas City Chiefs Rally – from Einstein

    But BBQ doesn’t.

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, Imperial Walkers, Hillbillys,
    Neck Rolls

    Thang:
    With Deck of Cards, each pax is assigned their suit: Moby-hearts, Jose10K-spades, Mathlete-diamonds, Einstein-clubs
    one at a time, each pax draws a card, the owner of that suit calls out an exercise of their choice and we do that amount of the card.
    Jokers – back-peddle around the upper deck

    We made it through the deck just as time expired.
    BBQ missed it all – his sweat-o-meter KCC hat would have registered south of the top squatchee button.

    Count-o-rama

    Jose-10K led us out with a prayer

  • God Save The Queen (and us) – from Tinkles

    Good idea, poor execution. We ventured away from higher learning and back to our playground roots. After a warm up we BLIMPED our way down St. Charles to Daneel playground. Partnered up for some Dora 1-2-3 with burpees, LBC, and squats. Noted on the corner was the house of one of our limey pax flying the Union Jack. A moment of silence was considered but we were short on time. Indian run back the flag with modification and chaos ensuing. Oh well. Count off and namorama with a welcome back to Poboy. Blessings for a great weekend.

  • Gipper Gold – from Einstein

    Plenty of entertainment at the Gipper on this cool 60 degree morning. With BBQ displaying his Irish Riverdance skills
    and Fletch pining about his unsuccessful panning for Gold after swallowing his gold tooth crown.

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, Imperial Walkers, Hi Jack Hi Jills, Hillbillys,
    High Knees, Butt Kicks, Neck Rolls, Thumb Drives, Scissor Kicks (aka Irish Dance), Good Mornings, Cherry Pickers,etc.

    Thang:
    Carry, Pick up, and put down cinder blocks many times

    Mary:
    Rosalittas, Gas Pumps, V-Ups, Big Boys Sit-Ups

    Count-o-rama

    Fletch meister led us out with a prayer.

  • Great fall weather – from PVC

    Warmorama
    Abe Vigoda, grass grabber, arm circles, imperial walker, mountain climber

    Thang:
    End zone to end zone:
    5 merkins hustle to 25yard line add 10 BBS hustle to 50 add 15 SSH hustle to 75 add 20 squat. Rinse repeat for 4 cycles.

    Deck of cards:
    Numerous merkins and exercises plus a 400m sprint

    Coolorama :
    Abe Vigoda, grass grabber, arm circles, imperial walker, mountain climber

    COT
    Keep Brushburn in your prayers during the battle he is in at the moment. Let’s pray the Lord guides him into peace and joy.

    Respectfully,
    YHC

  • Squats and Merks, Cardio and Mary – from Russo

    We did indeed reach down into the 60s this morning at Granny’s (67 to be more precise), where a Fantastic Pax of 4 gathered to start their day. Really good mumblechatter today revolving mainly around Cobra Kai, driver’s ed, gambling with quarters, and good Hulu shows about drugs, with a special appearance by the lunge vs. squat debate.

    Warm up (all IC, 10x)
    – Good mornings
    – Cherry pickers
    – Arm circles
    – Toe touches
    – Imperial walkers
    – Self love

    Thang

    40 seconds Tabata – taking turns among Pax choosing between “Squats and Merks” and “Cardio and Mary”, flip a coin to determine which one of the two, then roll dice to determine the actual exercise.

    Choices:
    Squats (Heads) and Merks (Tails)

    2 – Bobby Hurley’s Knerkins
    3 – Jump squats Wide
    4 – Sumo squats. Diamond
    5 – hallelujah squats Split
    6 – Deep squats Side to side
    7- Side to side squats Partner
    8 – Tuck Jump T merkins
    9 – Split squats Merkin (normal)
    10 – Narrow squats. Wild card
    11 – Wild Card Wide
    12 – In and out squats Hand release

    Cardio (Heads) and Mary (Tails)

    2 – High knees Hello Dollies
    3 – Butt kicks Box cutters
    4 – SSHs Rosalitas
    5 – Wild card. Flutter kicks
    6 – Seal jacks. LBCs
    7- Suicides Big boi sit-ups
    8 – Back pedals Wild card
    9 – Karaoke. Leg raises
    10 – Goof balls Gas pumps
    11 – Plank jacks Heels to heaven
    12 – Moroccan night clubs Circle ups

    As promised, there were no burpees and moseying was kept to a minimum (although just barely meeting the “minimum” standard after the suicides).

    COT, Name-o-Rama, announcements, and prayer to close us out.

    Thanks for joining and reading. I’ll work on something even more complicated and with more props for next. SYITG

  • Squats and Merks, Cardio and Mary – from Russo

    We did indeed reach down into the 60s this morning at Granny’s (67 to be more precise), where a Fantastic Pax of 4 gathered to start their day. Really good mumblechatter today revolving mainly around Cobra Kai, driver’s ed, gambling with quarters, and good Hulu shows about drugs, with a special appearance by the lunge vs. squat debate.

    Warm up (all IC, 10x)
    – Good mornings
    – Cherry pickers
    – Arm circles
    – Toe touches
    – Imperial walkers
    – Self love

    Thang

    40 seconds Tabata – taking turns among Pax choosing between “Squats and Merks” and “Cardio and Mary”, flip a coin to determine which one of the two, then roll dice to determine the actual exercise.

    Choices:
    Squats (Heads) and Merks (Tails)

    2 – Bobby Hurley’s Knerkins
    3 – Jump squats Wide
    4 – Sumo squats. Diamond
    5 – hallelujah squats Split
    6 – Deep squats Side to side
    7- Side to side squats Partner
    8 – Tuck Jump T merkins
    9 – Split squats Merkin (normal)
    10 – Narrow squats. Wild card
    11 – Wild Card Wide
    12 – In and out squats Hand release

    Cardio (Heads) and Mary (Tails)

    2 – High knees Hello Dollies
    3 – Butt kicks Box cutters
    4 – SSHs Rosalitas
    5 – Wild card. Flutter kicks
    6 – Seal jacks. LBCs
    7- Suicides Big boi sit-ups
    8 – Back pedals Wild card
    9 – Karaoke. Leg raises
    10 – Goof balls Gas pumps
    11 – Plank jacks Heels to heaven
    12 – Moroccan night clubs Circle ups

    As promised, there were no burpees and moseying was kept to a minimum (although just barely meeting the “minimum” standard after the suicides).

    COT, Name-o-Rama, announcements, and prayer to close us out.

    Thanks for joining and reading. I’ll work on something even more complicated and with more props for next time.

    SYITG

  • When Love Turns Violent – from Goose

    Five sore PAX and and FNG gathered in the gloom this morning to douse themselves in bug spray and uncover the “great plans” YHC had sneakily advertised the night before. After a warmup of the usual with some added hillbillies, mountain climbers, and requested grass grabbers to work out the soreness, YHC led a mosey to the start of Rich Man’s Loop (phone in hand).

    Thang 1: What’s in a Name?
    Today, Catholics celebrate the feast of the Holy Name of Mary, a chance to rejoice in the ways God showers blessings on those whom He chooses to take part in His saving work on earth. Mostly as a way to get a good many sprints in, YHC had a list of the many titles that have been given to Mary over the centuries, and the PAX had to fill in the blanks correctly or sprint to the next light post. If they got it right, it was only a mosey. YHC knew that Cardinal was on vacation, so the chances of success were low, but the PAX did surprisingly well, even those who didn’t grow up Catholic, so it really didn’t get rough until the last few posts. Yet another example of how imminent pain will jog even the most remote corners of the memory.

    Thang 2: More Enculturation
    In a repeat of last week’s structure, YHC introduced two more songs to the uncultured PAX. The first was another Irish shanty, this time about chemical plant workers, “The Chemical Workers Song,” by Great Big Sea. Plank for the duration, and merkins for every “Go”.
    The second was yet another ridiculous spoof (to follow last week’s “I Wanna Marry the Troops”), this time reaching back to some of the roots of spoof in the 70’s–we went with “Happy Boy” by the Beat Farmers, an absolutely ridiculous song that may have later set the tone for Weird Al’s career. Six-inch hold for the duration with knee tucks on every “Happy Boy”.

    Thang 2: F3 Poker
    While the PAX recovered from the brain numbing song, YHC retrieved the Deck of Death and then dealt 5 cards to each PAX. 2’s and Jokers were wild, which meant Paradox held four Jacks (including two Jokers), so his hand dictated the next 15 minutes or so of exercises. YHC decided to allow each of the Jokers to be something a little out there, so the first was 10 power merkins (partners perpendicular with partner 1’s feet on partner 2’s back). Both completed 10 merkins in unison then flapjacked.
    For the second Joker, YHC pulled out an old favorite, the Tunnel of Love. We were shocked when Paradox said he’d never done it–YHC assumed the FNG and maybe Montana would get a kick of doing it for the first time, but surely Paradox had done it before. But, his lack of experience was proven when, as YHC was recovering after all PAX had passed through the tunnel, he tried to go through again, only to receive a solid knee to the temple, UFC style. The sickening smack silenced the PAX for a brief moment, and then Goats instinctively popped up the concussion tent and asked him what his wife’s middle name was. He didn’t know, but he assured us that he’s a medical professional, he spent 10 years in school, his wife’s a doctor too, and he’s fine. So, on to the second hand.
    Goats blew away the competition with a royal straight, which started us with 25 burpees–a nice touch after the Iron Pax Challenge just a couple of days ago. YHC doesn’t remember much about what followed, just that 6:15 couldn’t get there fast enough. It did get there, though, before we could finish the hand, so all promised to do 25 dips in the car on the way home.

    Name-off (welcome Lil’ Cuz! Heck of a first workout!!), COT, and Goats prayed us out.
    It’s an honor to be part of such an awesome group of men.
    SYITG,
    Goose

  • Rock City Answers The Belle – from Hawgcycle

    Conditions: Clear and 77 degrees. Humidity 87%. Wind 2.3 mph from the WNW.

    Pax: The Bogé, Charmin, Hokie, Rudy, Triple, Boo, HG, Cyber C, and YHC

    I’m using text to speech to write this back blast cents I can’t move my harms. My farms. My alarms. Delete. Backspace. BACKSPACE. Okay. Just start over. Leeland! Come here. How do I turn this off? Never mind. Stop laughing at me. You have milk coming out your nose. Just wipe your face and go to school. New Paragraph.

    Hokie clearly became board during the first 3 quarters of the Saints game, as he texted me regarding the set-up for this week’s IPC. He told me what the challenge was, that setting it up as a star was stupid and then he texted “Are you stupid?” I texted “I’m not stupid.”

    Charmin’s car was there when I pulled up at about 0515. I think he may have slept there. We walked up together with our cinderblocks coming upon a mass of humanity, lying on the sidewalk, shaped like a pretzel. We told The Bogé hello as we stepped over him. One by one pax members came to a cinder block workout without cinder blocks. The requirements for an F3 workout could not be much lower. It’s free, you do have to leave your house and go outside, and about twice per year you need to bring something to the workout. Fortunately our resident boy scout had a couple of PainCakes that he donated to a couple of pax and then walked to the rock pile so that he could do the workout au natural.

    The Thang: Belle Ringer
    Format: AMRAP for 45 minutes

    Set-Up: Make a 5-point star with each point of the star being 25 yards away from the center. Scratch that. Set Up: Mark of 25 yards from the goal line and tell people to remember the order of the exercises and don’t get in each other’s way.

    Workout starts with:
    • 5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
    • 5 ManMakers/Blockees in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.
    • 5 ManMakers/Blockees in middle. Rifle carry to cone 4 and perform 20 Overhead Triceps Extensions. Farmer carry back to center.
    • 5 ManMakers/Blockees in the middle. Rifle carry to cone 5 and perform 25 KB Swings. Farmer carry back to center.
    • 5 ManMakers/Blockees in the middle. Rifle carry to cone 5 and perform 30 Curls. Farmer carry back to middle.

    Scoring: Total reps for 45 minutes of the exercises

    Each complete trip is 125 reps

    • T-claps to Cyber Cajun for vowing to arrive early today and executing. He was a little late to last week’s IPC. We talked about the importance of getting there early since everyone is going to want to start at 0530. He arrived at least 15 seconds before this one started.
    • Mahatma was a no-show. The rumor was that he was looking for a cinder block that weighed more than 10 pounds. He finally found one, but was unable to lift it into his truck.
    • T-Claps to Rudy for Marshalling enough courage to show up this morning.
    • The variety of coupons used today was impressive. We had three or four actual cinder blocks. We had a couple of PainCakes. There was the natural rock. And Triple Shift brought a bag of laundry that he swears weighs 45 pounds.
    • We helped each other calculate the results since there was some difficult mathematical concepts involved. Hand Grenada proved that Arkansas is at least 49th in education. Bogey came over and let him use his fingers. After staring at my feet for a while, they still couldn’t come up with the correct number. I fixed it for them below. Without further ado here are the results. Remember, you can post these on F3 Greenville’s site if you want to see how ridiculous other people’s numbers are.

    o Charmin – 375
    o Rudy – 375
    o Triple – 373
    o Hokie – 275 + a long mosey with rock to and from the rock pile
    o Boo – 375
    o Cyber – 300
    o HG – 410
    o The Bogé – 395
    o YHC – 430

  • IPC Week 2: Scrum Edition – from Bolt

    Frac: 517
    PVC: 400
    Bolt:420
    Kenna Brah: almost hit Kotter status, glad ur back in the gloom

    Belle Ringer
    Format: AMRAP for 45 minutes
    Set-Up: Make a 5-point star with each point of the star being 25 yards away from the center.

    Workout starts with:
    1. 5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
    2. 5 ManMakers/Blockees in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.
    3. 5 ManMakers/Blockees in middle. Rifle carry to cone 4 and perform 20 Overhead Triceps Extensions. Farmer carry back to center.
    4. 5 ManMakers/Blockees in the middle. Rifle carry to cone 5 and perform 25 KB Swings. Farmer carry back to center.
    5. 5 ManMakers/Blockees in the middle. Rifle carry to cone 5 and perform 30 Curls. Farmer carry back to middle.

    Scoring: Total reps for 45 minutes of the exercises
    Each complete trip is 125 reps