Last minute sign up started with SSH x 20 4 is 1 to get the blood flowing 20x merkins oyo. Cherry pickers and hi jack hi jill and few others. The thang was a hodgepodge lunge wslk to the wall ftom mid garage. There 40x freak nasty. 20x merkins 20x box cutters 20x jane fondas. Mosey to stsirs and 2 cslf raise each stair backwards to the bottom. 20x merkins and something else. Back to the roof by way of the ramps side shuffle switch sides at esch ramp. Top side 2 minute plank and something else. Back to the start and each (7) pax chose a core to close it out. COT and 🙏🏻.
That kinda how I remember it. Might have keft out a few things.
Tag: BBQ
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Just Makin It Up – from Mobydick
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Who’s driving the bus today? – from Mobydick
6 gentlemen at the a1c got together to get some exercise in, some f2, and some good German jokes from our resident comedian, BBQ. Warm-ups: yes, there was a warm-up
The Thang: lunge walk the parking garage, then merkins, then freak nastys, then multiple core exercises. 2 calf raises on each step all the way down to the ground floor, karaoke up the ramp, more core exercises, karaoke up the next ramp, more merkins, cooperhead squats, then round robin mary. Moby prayed us out. -
North shore’s 8th anniversary – from Chewy
This weekend marked the eighth anniversary of F3 North Shore, a milestone that reminds us of the incredible journey we’ve been on together. From humble beginnings to becoming a pillar of support and growth for men in our community, F3 North Shore has truly made a difference in many lives.
Since its inception , F3 North Shore has been more than just a workout group. It’s a place where men of all backgrounds come together to break out of their comfort zones, forge meaningful friendships, and support each other through life’s challenges. In a time when maintaining close relationships outside of family can be challenging, F3 North Shore has been a beacon of camaraderie and support.
I want to take a moment to express my gratitude for F3 North Shore and the core group of men who consistently show up each week. Your dedication goes beyond just exercise; it’s about building each other up, pushing boundaries, and creating a positive impact on each other’s lives.
Personally, I may not have been consistent throughout the years, but I always find comfort in knowing that I can come back to the PAx and that the core group is always there, ready to welcome me with open arms.
Here’s to celebrating eight years of F3 North Shore and to many more years of growth, friendship, and support.
The Thang:
Warmup: SSH, IW, Mt climbers x 20 IC
Mosey to the Grove:
Jack web: push ups and Ws x 10 rounds
10 rounds of 5 burpees, 5 squat jumps, 5 merkins
Mosey to the end of the lakefront, Indian run back to the grove,
11 more rounds of 5 burpees, jumps squats and merkins
Indian run back to the flag.
6 min of Mary plank variationsCOT
Prayer
Cofferteria -
The Ides of March – from BBQ
KISS-warmup- lots of stretches, including a BBQ new one, a reverse Al Gore Thorogoods.
The Thang: 11’s (Burpees and copperhead squats, lunge walk 5 parking stripes, then reverse lunge walk 5 parking stripes, run the rest of the parking garage.) Then Star Jump every 5th parking stripe on the way back.
Wife pleasers at the end.
COT- Akbar has a St. Patrick themed beatdown tomorrow. Come on out and support him.
SYITG -
Hazy Shade of Spring – from Akbar
6 in the Gipper Gloom today, arriving to warmer temps and fog.
Warm Up: SSH, ARM CIRCLES, SELF LOVE, GRASS GRABBERS, SWIMMERS, TOE TOUCHES, WINDMILLS
Pax: Akbar, Moby Dick, BBQ, Dark Wing Duck, Einstein, Barely Legal
Head to the Rock Garden for 2 sets of 10 OYO. Shoulder Press, Curls, Triceps Raise, Rows, Goblet Squats
Mosey to the Courthouse for 11’s: Scuba Steve on street side, run down past the Smoke House, up the stairs for Stone Mountains on the other side.
Benches: 2 rounds: x10 IC 1st in regular cadence, 2nd in Tempo cadence.
Dirkin, Freak Nasty, Romanian Split Squats, Superman’s
Head back to the Flag for a Jose10k Wife Pleaser trifecta of regular and single leg variations, Jane Fonda’s, and time was called by Legal.
No announcements, YHC closed out with prayers for Moby Dicks friend Ron, and opportunities to serve and lead those around us.
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Fog at The Gipper…Weather and Brain – from Einstein
Cool temps with some big time fog at The Gipper this morning.
Warmup: toe touch, windmills, hi jack hi jills, side straddle hops, arm circles, swimmers. high knees, buttkicks, parker peters, side lunges, etc
Thang: 3 sets of cinderblock work, each seperated by an non cinderblock event.
block work – the usual…curls, presses, rows, overhead thrusts, farmer carry, rifle carry, big boy situps, skull crushers, squat thrusts, lunges, etc.
set break 1 – speed skater walk for a city block then back peddle return
set break 2 – mosey to the court house benches for B. split squats, step ups, merkinsHammer prayed us out.
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The Nashville Nasty in the war torn Gipper – from Jose10k
YHC arrived to a very, very chilly Gipper. It was a disaster. Trash everywhere, beads everywhere, camping chairs all around, total wasteland. This is were I would love to insert a great GIF to paint y’all a picture of the Gipper. Steve’s right, we need to be able to add pictures and GIFS. Maybe even insert short youtube clips. I began a little prethang run (keep logging in those RunCajunRun miles) to arrive to see 5 others who took the red pill this morning. A little grumble grumble with Akbar for leaving me high and dry (figuratively) on Monday. However, imitation is the highest form of flattery. I decided to use his Nashville Nasty workout from Saturday on the Covington AARP crowd. Squat thruster, curls, rows, derkins, skull crushers, and world war 2 situps. 10 reps each, 1/4 mile run, 11 reps each, 1/4 mile run, etc…Modifications were made, coupons were destroyed, extended laps to log in for RunCajunRun miles were made. I can’t wait for February to be over. COT, Akbar prayed us out. Intentions: Turbo dog is getting a pedicure today. My wife and I are celebrating our 5 year anniversary of our 1st date today. Thank y’all for letting me lead, thank y’all for reading too.
SYITG -
Surprise Q by BBQ – from BBQ
Einstein volunteered me to Q on the spot. He said I was showing the most energy and somebody needed to do it. As always it is an honor to be part of F3 and lead these fine young men. Warm ups were self love, arm circles, imperial walkers, hillbillies, mountain climbers, inverted mountain climbers, scuba Steves, leg swings on your tummy ( I have no idea what the official exercise is called) and SSH. The Thang was an 11. Burpees and squats. In between 40 yards of forward lunges and backward lunges one way and 5 steps and a star jack the other way. We had time some hip stretches. The PAX had 4 prayers for those in need. YHC was Elvis RIP for Stella. Moby prayed us out.
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Block Time at The Gipper – from Einstein
Cool temps this morning ~ 38 degrees. Shooter and Akbar not deterred by the cold, still wearing shorts
warm-up: toe touch, side straddle hops, arm circles, imperial walkers, neck rolls, shoulder rolls, side stretch, shoulder thrust, smurf jacks, etc.
thang: 3 sets of block work, each separated by a run around the block.
mary: world’s greatest stretch, BBQ’s hip flexor stretch
prayer: Akbar did the honors
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Stripes: Razzle Dazzle! – from Jose10k
Cut it out! Cut it out! Cut it out! The hell’s the matter with you? Stupid! We’re all very different people. We’re not Watusi. We’re not Spartans. We’re Americans, with a capital ‘A’, huh? You know what that means? Do ya? That means that our forefathers were kicked out of every decent country in the world. We are the wretched refuse. We’re the underdog. We’re mutts! Here’s proof: his nose is cold! But there’s no animal that’s more faithful, that’s more loyal, more loveable than the mutt. Who saw “Old Yeller?” Who cried when Old Yeller got shot at the end?
Nobody cried when Old Yeller got shot? I’m sure.
I cried my eyes out. So we’re all dogfaces, we’re all very, very different, but there is one thing that we all have in common: we were all stupid enough to enlist in the Army. We’re mutants. There’s something wrong with us, something very, very wrong with us. Something seriously wrong with us – we’re soldiers. But we’re American soldiers! We’ve been kicking ass for 200 years! We’re ten and one! Now we don’t have to worry about whether or not we practiced. We don’t have to worry about whether Captain Stillman wants to have us hung. All we have to do is to be the great American fighting soldier that is inside each one of us. Now do what I do, and say what I say. And make me proud.Psycho: The name’s Francis Soyer, but everybody calls me Psycho. Any of you guys call me Francis, and I’ll kill you.
Leon: Ooooooh.
Psycho: You just made the list, buddy. And I don’t like nobody touching my stuff. So just keep your meat-hooks off. If I catch any of you guys in my stuff, I’ll kill you. Also, I don’t like nobody touching me. Now, any of you homos touch me, and I’ll kill you.
Sergeant Hulka: Lighten up, Francis.Recruiter: Now, are either of you homosexuals?
John Winger: [John and Russell look at each other] You mean, like, flaming, or…
Recruiter: Well, it’s a standard question we have to ask.
Russell Ziskey: No, we’re not homosexual, but we are *willing to learn*.
John Winger: Yeah, would they send us someplace special?
Recruiter: I guess that’s “no” on both. Now if you could just give Uncle Sam your autograph…John Winger: Why’d the chicken cross the road?
Soldiers: To get from the left to the right
John Winger: He stepped out of rank, got hit by a tank
Soldiers: He ain’t no chicken no moreI am hoping with the title that you started remembering how great that movie was, and how it could not be made today. Oh well, it was the theme to the workout this morning. So we had a warm-up, picture us singing
There she was just a-walkin’ down the street, singin’
‘Do wah diddy diddy dum diddy do’
Snappin’ her fingers and shufflin’ her feet, singin’
‘Do wah diddy diddy dum diddy do’
She looked good (Looked good)
She looked fine (Looked fine)
She looked good, she looked fine
And I nearly lost my mindOkay, to the actually workout. The stripes on the parking garage: 1merkin, skip a stripe, 2 merkings, and so on. On the way back, 1 squat, skip, 4 squats, skip, 8 squats, and so on. Back again, lunges. 2 is 1: 1 skip a stripe, 2, skip a stripe, 4, then 6, and so on. Finished up with 2 minutes of stretching. COT, prayers for my coworkers husband in ICU, Hammer and his home purchase and future house being sold, and good will to all that need it. SOGO has the Q tomorrow, turkey trot next thursday. SYITG, thanks for letting me lead this amazing group of young men.
