At the flags the PAX opted for a wind shield so we moseyed to the JPAS where we proceeded to warm up:
Inch Worm Merkins x 10
Old Mountain Man Pooper Good Mornings x10
Arm Circle Circuit x 10
Thang 1 –
With coupons – Full body complex
1 rep each, then 2, then 5,10,15,20
SUMO Squat
Row
Curl
OHP
DO-Ceps ( Because there is no TRI, only DO)
Negative Curl
Thang 2 –
11’s
L/R Leg Wife Pleasers
Run to top of stairs
L/R leg step ups
Run back
Mosey back to flag
COT
Since 49.99% of the US counts on us to be the HIMs we r 365, YHC thought it prudent to avoid the fartsack by taking the Q on “reckoning day” ‘24.
Warmorama of the usual: SSH, MMP, all the arm movements including Tie Fighters and MNC (Charmin AND War Eagle were both here and anytime a Catholic and a Baptist can both stay sober AND dance together…well…
…what more is there to do/say!?).
The Thang: inspired by Triple’s unexpected Renaissance Q, YHC decided pax tax was in order: mini Murph!!!!
3 stations of 2 pax/2 pax/3pax: 5 pull ups, 10 merkins, 15 squats followed by a 1/5 out and back until 6 rounds were completed, except Space Cowboy did 7—BEAST! Recover, 10 seconds of encouragement to bring the energy back up and a 10 count before onto the 6…
Coolorama—ISH: Sun salutation, wife pleasers, right leg wife pleaser with extended left leg/knees touching with arms stretched out overhead until the burn of tax day set in…flapjack followed by wife pleaser held in the up position and arms stretched out overhead for time with instruction to raise the hips another inch while further squeezing the glutes. Upright seated with legs spread wide and forward fold, arms outstretched breathing deeply with a deep breath cycle allowing the torso to extend another inch closer to the ground, stretching the lower back. On your feet for forward fold allowing the crown of the head to drop toward the Earth and final breath cycle inhales up vertebrae by vertebrae. Plank to Peter Parker followed by Parker Peter and two sets of 5 burpees bc HELLO—it is tax day!!! Honored to lead HIMs.…whose got next!?
YHC, in a not so cryptic way, let the pax know on the Q sheet the BD would be for fools since it WAS April Fool’s Day (a favorite of mine for nonsense, Tom Foolery, and shenanigans).
Warmorama featuring a disclaimer that the standard warm up song would NOT b part of today—Frac was giddy…alas, it IS 4/1: Rapper’s Delight it is. A little more stretch type stuff since it’s cooler temps still: tie fighters, grass grabbers, MMP along with the usual SSH, OH/seal claps, PP and of course MNC: I mean, BOTH Frac and Charmin!? It would b a sin not to; plus the aforementioned nonsense et al. Mosey to JPAX for coupon retrieval with the normal playlist—this was soon to change for these Fools…
The (Yen/Yang)Thang:
YHC explained the Yen would be the regular exercise in cadence followed by the Yang which entails a more time under tension version (a la Triple Shift) in cadence.
There was considerable debate/dissent when the Yang was described that those things were not opposites (except I’m the Q—dammit) once we got going there was enough groaning from the PAX which confirms they are indeed the Fools today. Time for the playlist switch: BWAAHAHAHA
Squats X 15 (coupon)/Yang: hold bottom of squat for 3 count and push ground away, squeeze glutes at top for each rep x 10
Merkins x 15/Yang: hold mission impossible for 3 count and extend arms with plank jack at top for each rep x 10
Reverse lunges R x 15/Yang: hold left leg at 90 degrees/R leg full reverse lunge with tall torso for 3 count, stand up and touch L elbow-R knee x 10
Derkins/ x 15 Yang: one derkin to Peter Parker x 8 (Frac HATED this and committed to doing it in the future)
Reverse lunges L x15: hold right leg at 90 degrees/L leg full reverse lunge with tall torso for 3 count, stand up and touch R elbow-L knee x 10
Irkins x 15/Yang: one irkin to Parker Peter x 5
Tricep press x 15 (coupon)/Yang: hold tricep dip at the bottom for three count, up for rep
OH press x 15 (coupon)/Hold top OH press, squeezing pecs tight for 3 count down the rep count x 10 (Charmin couldn’t tell if he was squeezing at the top—bro, do u have pecs???)
Ring of Fire/Ice (10 count, holding plank for Fire and Qs count of Mary for Ice): Shoulder taps followed by LBCs x 30. Time to return coupons and head to flag. COT.
A very breezy Monday, actual Flags and 5 PAX
Mosey to the PAD for Warmers
Arm circle circuit.
Slow Vagodas/Grass Grabbers
Drew Bress Stretch
Close/Open the gate
4 Minute Timer for each set- 4 Count per movement – 1 Min Rest then Next set
5 Merkins
5 Shoulder Tap
5 Peter Parker
5 Paker Peter
5 Plank Jacks
5 J Lows
5 Pickel Pounders
5 Mountain Climbers
5 SSH
5 HR Merkins
5 Flutter Kicks
5 Freddy Mercs
5 Box Cutters
5 LBC’s
5 Wife Pleasers
Some Broga
Added Some Hanging Movement
Reverse Merkins underhand and overhand 5 reps each
10 Sec Hanging from Monkey Bars – 3x
Shake out the arms, COT. Out!
The Chaos Monkey posted in another channel that he’d be at a retreat which meant no Q and YHC could take the ultimate anti-fartsack medicine—The Q…so he did.
Warmorama with a special song for Frac and the usual: Peter Parker, Parker Peter, LSS, SSH, FAC, RAC, OH/Seal claps, IW, finish with Morning Calls. Make our way to the gym switching MOT at light poles (mosey, KnOT, high knees, open/close gate, lunge) along with three burpees at each bench.
The Thang: 5 pax, 5 exercises for 1min. each (counting reps) with 10 sec to switch stations x 2 rounds with round 2 designed to exceed round 1rep count by 3 reps. All pax except YHC bested themselves on at least one station except YHC—blame it on the time change. Horses to stables, COT.
YHC is back. I know the pax has missed both my creative Qs and delightful leadership style and after not Qing a workout for months, I’m back but with a slight controversy.
YHC volunteered to Q the Goldmine at the conclusion to the Scrum but never filled out the Q sheet. Another kind Pax member wrote in YHC’s name but then in the note column wrote “L” which led to questions and intrigue from the pax. What does the L stand for? Is L for Loser because YHC has missed F3 so often over the last two years? Is L for the second L in YHC’s last name? Is L for an inventive new workout the likes of which the F3 Nations has never seen before?
YHC did not write his name on the Q sheet and the L means nothing….. until the Pax forced it to mean something because we are all idiots.
The Thang
Warm-up – 20 SSH, 20 Imperial Walkers, 15 Floyd Mayweathers, 10 windmills
Fresh Meat for the Mosquitos – the mosquitos were out in force during the Scrum on Monday, so YHC thought he would play into that reality by offering up the Pax as sacrifices to the swarm. 6 pax were present, so we broke up into 3 groups of two. One group dead man hang, one group holds plank, one group holds the up position on the dip bar. Hang until the first dead man can hang no longer and switch until all pax members have offered themselves to the mosquitos by hanging on the monkey bars.
Route 66 – mosey down 10 light posts on the path. Travel back down the path doing 1 merkin at the first light post with ascending count until there are 10 merkins at the 10th light post. YHC is not in merkin shape.
Elevens – the remainder of the workout was a long version of elevens which no pax finished before the end. Upon announcing that the next workout would be eleven, led by the nantan himself, the Pax announced that L must stand for Eleven. Does Eleven start with L? No. But we are all idiots, so sure L stands for Elevens. Start with 10 burpees at the top of the ramp leading to the performing arts center, run down to the bottom where cinder blocks await, do 11 curls with the blocks, run to the front of the performing arts center and do 1 box jump on the stone benches, run back to the cinder blocks for 11 squats with the blocks and then run back up the ramp to start round two with 9 burpees then 11 curls then 2 box jumps, and 11 squats and so forth. Continue the exercise until 6:11 when the Pax needs to return to the flag.
The End
1 set of 20 flutter kicks to get the pax to 6:15. Count off, Name-O-Rama, Announcements, Intentions, Prayer with Sweaty Ball O Man
Thank you for welcoming back your favorite Q, See you again in the gloom,
Rev Sox
At times, the Kennarie Ridge AO can be a wild kingdom in the early morning hours with the occasional coyote visit, rabbits running the fields, raccoons and possums galore, and the JP Sheriff Dept racing in and out of their Lasalle substation for their 6am shift change. Even with the recent downpours and the gloomy morning conditions, I still had every intention to roll with Plan A which involved the use of the soccer fields next to JPAX but mother nature had other plans and the wild kingdom did not disappoint. Arriving 15 min early, I decided to inspect the fields and discovered about several dozen wild ducks swimming in the soccer field “lake” and flying in circles above it. For a minute, I thought about grabbing my hunting gear and building a duck blind by the south soccer goal but my “Q” duties kicked in and I realized that I needed to come up with a Plan B in about 10 min. Plan B……
Weather: light drizzle, 50 degrees, 21 mph winds
Started on time with disclaimer
5 PAX (Fracsac, Pool Boy, Kenna Brah, Madoff, and Space Cowboy) mosey to JPAX. RevSox splits off to run about 4-5 miles around the Lasalle tract.
Warm-O-Rama:
Samson Stretch x 6
Slow Squats x 10
Abe Vigoda x 10
Open the gate right leg x 10
Open the gate left leg x 10
Forward arm circles x 15
Backwards arm circles x 15
Seal Claps x 15
SSH x 20
Imperial walkers x 12
Tha-Thang:
4 Rounds, 2 Exercises per Round, EMOM(6 min per round)
Round 1 EMOM (6 min total)
Burpees x 10 (later changed to x 5 after first min since Fracsac complained about 1-2 sec rest between sets)
LBCs x 10
Round 2 EMOM (6 min total)
Monkey Humpers (4=1) x 10
American Hammers (2=1) x 10
Round 3 EMOM (6 min total)
Merkins x 10
Flutter Kicks (4=1) x 10
Round 4 EMOM (6 min total)
Jump Squats x 10
Mt Climbers (4=1) x 10
MARY: Freddie Mercury, LBC, Crunchy Frog, Protractor
Mosey back to Flag to meet RevSox
COT
YHC felt bad for fartsacking Monday and for not “Doing Hard Things” Tuesday so I put the word out on Slack that I HATE the cold BUT if I was the Q I’d HAVE to post which spurred Madoff to HC in the brutal cold as penance for missing a week+. My fate was sealed—I USE to like you, Madoff!
I decided on a simple plan the night before to combat the likelihood that thinking too much about a sub freezing BD would lead me to fartsack.
5 pax, including Thibodeaux DR from Memphis, immediately departed the flag via mosey to JPAX, requisite opening song in tow, so a less windy warmorama could ensue. Along the way Hawg jumped in and immediately regretted his decision to leave the comfort of Pontiff for ANOTHER BD featuring the disastrous playlist that has become part of the Bolt 3M promise.
Warmorama of the usual with some Tie Fighters and open/close the gates thrown in to warm up and lengthen cold muscles for what lay/lie (Hawg???) ahead plus a couple sets of 5 burpees OYO sprinkled in (it is MABA Month after all). This pleased the pax; I could tell by their adoring groans.
The Thang: Partner DORA-100 squats, 200 burpees (did I mention MABA?), 300 Compound Ws
Luckily we finished early and the pax seemed overjoyed with the call to circle up with me to continue with IW x10 IC followed by, wait for it…5 burpees OYO, then on to OH claps x10 IC, then 5 burpees OYO (sheer exuberance at this point). Quick check of time…move to the concrete blocks for 5 burpees OYO before tricep dips IC x 20 although KennaBrah tried to call time half way through—something about tired, weak, blah blah blah. 5 more burpees OYO and the pax reached a fever pitch. KnOT walk back to flag and still a couple minutes to kill for what else? 5 burpees OYO with still time left, followed by a 10-count from KB that was more like speed auctioneering so 5 more burpees OYO and a request for another 10-count; this one was normal pace and right as YHC was ready for 5 more burpees…time. The pax were disappointed…COT.
Stretch arms
Abe vigoda
Calf scoop
Grass grabber
Peter Parker
the old man bogey
Wife pleaser
Flutter kicks
imperial
Walker
11’s Merkins run the steps BBS run down the ramp
Variety of exercises on Pad with timer being a runner to the can with 3 squats
COT
Warm Ups
Arm Circles F/B/OH/Seal
Twists
Toy Soldiers
MM Pooper Good Morning
SSH
Route 66
1st Leg – Lunge Between Lamps then 1-11 Merkins
2nd Leg – Bear Crawl between Lamps then 1-11 Squats
3rd Leg – Karaoke to Hand Release between maps – 1=11T Merkins
4th Leg – Share Leadership – Sua Sponte
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