Category: Northshore

Q’n for a brother, YHC made his first appearance at the Scramble. Arriving with the mumble-chattering PAX ready to roll, we wasted no time.

Warmorama (all IC)

20SSH

15 IW

20 BK

In the especially muggy gloom, we headed out on the “classic” route down Massena to Monroe, left to Chase Ct for the loop in Hermitage on the Lake, on to sunset point and the end of the pier, finally back up Massena to the AO. YHC, FNG, and Dundee brought up the rear to find Butt Splice departed to get his work in (ain’t nobody got time for dat!) and Ocho facedown on the damp concrete plankin’ for ISI pennies. Welcome, Prankster, to the best group of guys this side of the enemy line!

Thanks to Ocho for praying us out, with lagniappe prayers for special intentions.

+7

It was all the regulars at the Gipper today (all but Grundy, I should say), with Einstein coming in hot to maintain his untarnished attendance record.  YHC gave a more hearty and pronounced disclaimer before diving in:

Warm-Up: SSH, Seal Jacks, Windmills, Arm Circles (forward & back), IW’s, and Butt Kicks.

The Thang: 

First stop, the bedrock quarry to grab a rock.  YHC explains that the PAX will be with their rock for most of the beatdown and not to get too macho with rock size.  Tanked Up heeds this advice, but later feels sheepish about his rock size… no matter, this is Frankie C (patented hand gesture)!!  You can bet he got more reps than the rest of us.

So, rocks in hand, we took a slow mosey over to the Justice Center.  YHC figured that if last week’s incident with the Pequod and a car popping up on the curb didn’t ruffle any feathers, then a bunch of guys hauling rocks to the Justice Center might go unnoticed as well.

The PAX got on their six to begin: 15x Skull Crushers (hence the hearty disclaimer), 30x bench press, up on your feet for 30x squat/overhead thrusts, 30x bent over rows.  Then Lt. Dan’s across the walkway, discard the rock for a run up the stairs and around the perimeter, and repeat starting with the bench press.

Next, partner up: Partner 1 holds rock above head and performs squats while Partner 2 (rockless) runs the courtyard, up the stairs, performs 5 burpees, and runs back to flapjack.  2x.

And finally, the PAX picked a column to hold a People’s Chair while performing some Wonderbras (“push em out, and push ’em up!”), 30x IC.

Slow mosey back to the quarry to unload, and then onward toward the flag for the final routine: Partner 1 holds mission impossible plank (impossible indeed), while Partner 2 bear crawls up the small hill, does 5 sit-ups, runs and jumps onto the stage and back around to relieve P1.  2x.

A minute for Mary, so we knocked out 50x Freddie Mercuries, IC.

Countdown, Nameorama, and Shooter prayed us out.  Thanks gents, as always, it was a good time.

+6

Your QIC arrived at the Trailhead rolling in hot right behind the Pelican.. The PAX were standing around mumble chattering looking around for the assigned Q (EiEi) and wondering what kind of Halloween special the Farmer might  bring.. Well not today PAX,  the QIC flag in hand with shovel chiseling into the concrete like earth beneath him explained that EiEi texted in an audible the night before which your QIC accepted.. Let’s begin!!

Warmarama

All done IC to 25 SSH, BK, WM, GM, and HB..

the thang

Started with the first half of the  burpee mile, however we switched the Burpees to 8 count body builders (12) run 1/4 mile, R/R to the tunnel.. upon arrival we dove into the  Dora 1,2,3. As we partnered up the QIC gave specific instructions to 2 PAX who have journeyed to the 1k Merkin club (Bushwacker, Butt Splice) this also included separating the modest Steve who I initially thought was a 1k member as well. With these gentleman assisting us less (Full grown men) 😂 with the series of 100, 200, and 300.. As one man started with the WWII sit-ups demonstrated by the Grundy the other was required to run down to the other side of the light of the tunnel and back up replacing their partners count.. Thanks to Captain Sparkles for logging on map my run and keeping track of our distance through this series. Then on to Merkins and finishing with squats… After finished we had  two 10 counts and continued with the Burpee mile back to the AO. With 2 minutes remianing we wrapped up with  25 IC FK and 1 min of plank..

count off, announcements, COT

Thank you Grundy for closing us in prayer!!

Always a pleasure leading Full grown men!! 👍

+6

It was supposed to be 40º and rainy but, as seems to often happen here on the Northshore, the Sky Q cleared the rain shortly before the pre (and pre-pre)-thang began.  YHC has noticed that with October’s dropping temperatures, PAX attendance at the mothership has also dwindled.  So it was reassuring to have 9 men show up in the unsure conditions of the morning ready to roll.  T-claps to Butt Splice, Carpool, Tanked Up and Turbo for getting in a little extra before the regularly schedule foreplay began.

Warm Up:

Good Mornings, IW’s, Seal Jacks, Windmills, Mummy Kicks, Butt Kicks, High Knees, SSH’s, all 20x, IC.

The Thang:

First off, a working mosey to the playground: PAX would begin at Girod with 15x Merkins, and add an exercise at each intersection until reaching the destination.  By the time we hit the east end of Lakeshore, we were at 15x Merkins, Squat Jumps, Shoulder Taps, Sit-Ups, and Plank Jacks.

On your six for some Bruce Lee: 4 sets of 20 reps of Putins, Leg Raises, LBC’s, Heel Touches, Crunchy Frogs, and 100’s.  T-claps to Bushwacker for the inspiration as well as the display of proper form!  Lee said, “A goal is not always meant to be reached, it often serves simply as something to aim at,” and we’ll continue to hold his 7 sets of 90 reps as something to aim for.  Maybe with the upcoming November ISI challenge we’ll inch slightly closer to that goal.

Next up, a playground partner routine: Partner 1 holds people chair against a column, while Partner 2 hits the 3 padded areas of the playground doing one of the following at each: 10x merkins, squats, burpees.  Oh, and of course, bunny hops across the splash pad area.

Indian Run back to the (imagined) flag for Mary: Fondas (10x Fonda, Quick Pulses, Heel-to-Knee, Knee-to-Knee, each legs), Hello Dolly’s, Rosalita’s.

Countdown, Nameorama, and Ace prayed us out.  Good to have you back BEAST!  And t-claps to Grundy for making it to the next round of his lengthy vetting process.  As always, thanks for the opportunity guys, great way to start the weekend.

+5

Well it was about 55 degrees and the stars were out. It was a great morning for a jog with your brothers! We had four show up for the above average workout.
I would like to give T-claps to Dundee, Butt Splice, & Steve for the continued efforts to be above average.

As usual we do our COT in the beginning with a short prayer thanking our Lord for the ability to participate in the physical activities that F3 does on a regular basis.

Then off into the early morning night under the stars we go, to sunset point and back. Getting to know my brother Dundee a little better on our hour jog. While Steve and Butt Splice chit chat ahead of us. Remember something is better than nothing! If you walked a 10K it would be better than doing nothing!!

Over an out,
Captain Sparkles

+3

Hints of winter air

Fartsacking brothers are missed

Three post strong and true

Warmarama:

• Merkins (20 IC)
• SSH (25 IC)
• Merkins (15 IC)
• Imperial Walkers (20 IC)
• Merkins (15 IC)

The Thang:  3.83 miles, 35.25 min, 9:14 min/m pace

Mary:

• Captain Thor (Build to 5:20 OYO)
• LBCs (25 IC)
• Right side crunch (20 IC)
• Left side crunch (20 IC)
• Flutter Kicks (20 IC)
• Freddie Mercuries (20 IC)

Thank you, Shooter and Pelican (former nose guard!), for a great run.

+2