F3 New Orleans

Tag: Shangeaux

  • It takes 2 to Shangeaux

    AO: The knoll

    Date: 5/14

    Pax: 2 (MegaDad and Shangeaux)

    The Thang:

    We started with a 10mile Mosey to the coliseum. Shangeaux wasn’t tired so we did bear crawls up and down every bleacher in the stadium. Next we did 10 upside down climbs up the rock climbing wall.

    150 Decline merkins

    450 front straddle jumps (think SSH on steroids)

    150 Incline Merkins with skateboarders standing on our backs.

    35 min of Mary. We just held 6” off the ground while letting kids jump on our abs.

     

    Honestly, gents, it was a blur. We did a good bit of mosey at jog pace. Stopped a few times for Merkins, side straddle hop, lunges up and down the steps for a while, more mosey and then some time on the bars. Side arm pull ups x25, lay back pull ups x10, incline Merlin’s x10, step ups x20.

    Mosey to bench for al gore, leg throw abs and some other fun stuff.  Next a long mosey trying to stay in the shade.  Made for a zig zag run, but fun.  Next some lunges and something else (provable tough)

    Final push was 80% run across 1/2 park to bench, 1 burpee and 10 count rest the full sprint to the flag. We had lots of interested eyes watching me and Shangeaux sprint all out. Must have looked like the last 50 yards of the Shaw shank redemption escape. FREEDOM!

    I will say, we did some serious man bonding while still whipping ourselves into shape. Shangeaux deserves double respect for committing 100% (there’s no such thing as more) the whole time. He didn’t slack off at all and he was humoring me with all sorts of conversation.  All the while, he was wearing a long sleeve sweatshirt.  Maybe reminisce of wrestling days?  He must have lost 5 pounds.

    At the end we relaxed on the splash pad to make Worms jealous. Moneycat didn’t show up with Shark suits so we pretended to be beached whales.

    Truly ended with the line of trust (2 can’t make a circle) and a good prayer.  After all, when 2 are gathered in his name, Jesus is there.  I felt his presence.  Thanks Alex!

     

  • Gettysburg

    Bill, it was hard but I did find a pic from this morning.

    By: MegaDad

    The Scene:  The  Colosseum

    Conditions:  perfect. Moonlight and light fog

    Pax: 10!

    Me

    Cat 5

    Workhorse

    Tapanga

    Fastball

    Big easy

    Duracell

    Shangeaux

    Dagwood 

    MegaDad

    It was another random fluke that I was able to post on Wednesday. Maybe divine intervention, as worms reached out to me through email yesterday and that reminded me that I was working from home and could sneak away for 1hr

    I volunteered to lead, to get back in the swing of things.

    It was not planned, so I’m going to do a haphazard attempt to document what we did

    Mosey under the bridge and over to the foggy field. Tapanga pointed out that we had entered the Gettysburg scene of remember the titans. We stopped at ~3 park benches for various Merkin rotations, jump squats, SS hops,  pistol squats, etc

    We turned around next to the bayou behind Pennington. After enjoying the moonlight remove seat all the way back doing some front, sideways, backwards,  karaoke right and left, and repeat all of those while squatting.   Finished with a slow sprint to the bridge, running back to meet the six if you were fast enough. Few were by this point.   Actually, it’s probably because shangeaux and work horse are the fastest 6’s of ever seen

    We did lunges to the top of the hill then mosey to the circle in the back corner behind baseball fields. Duracell took my challenge to lead a long ring of fire. I wasn’t sure if he was ever going to stop, so I killed it finally.

    Mosey back to home point and finished with some Mary’s. Leg toss on the bench, then again at 45°.  Cat5  was, by far, the best counter.  Although, easier to count when your legs are swinging around.  Next was crunchy frogs on the table top and then CAT5 finished with a bang. I shout out to rocket. Jane Fonda on the table top. I’m sure someone  got a picture,  look for it on the onion or  Jimmy Fallon.

    Best of all, all the conversation between men. I’ve never seen that much during the work out. It was still tough, but these men are getting tougher

     

  • Cinco de Mayo with Party Hats

    F3, the Knoll, 5-5-2018, uphill in reverse, IMG_8181

     

    By: Money Cat

    The Scene:  The Knoll

    Conditions: 72° overcast and soon to be festive.

     

    Money Cat arrived at the Knoll for 6:30 to plant the F3 shovel along with the stars and stripes. The gringos began arriving one by one around 6:45. By 7AM everyone had arrived and it was time to begin.

    Welcome: 11 men posted.

    Disclaimer:

    “I am not a professional trainer and have never claimed to be.

    You are participating at your own risk.

    You are responsible for your own well-being.

    You are here voluntarily, and you are not paying to be here. Although you do receive payment in the gift of fitness, fellowship and encouragement.

    Know your limits and do the best you can; all exercises are suggestions and can be modified

    If you are still sore by Tuesday morning please understand that nothing is wrong….it’s completely natural to feel that way! You’ve done the workout correctly.”

    After the disclaimer Money Cat advised the hombres that today was a special day because it was his first time to Q an F3 workout and it happened to be Cinco de Mayo. Money Cat had planned in advanced to make this workout a celebration of the Mexico national holiday by pulling out his garbage bag of tricks and passing out straw hats purchased from a local party store. There was laughing and smiling around knowing what these muchacho’s would look like. Money Cat pulled out a much larger yellow hat. He felt proud and authoritative placing it on his head. He wanted his nino’s to know who was in charge. Money Cat has a special ability of ESP(N) and one of the caballero’s was thinking Money Cat looked like the tall man with the yellow hat in the Curious George books. Thankfully Money Cat chose not to publicly add to this uno gringo’s workout…but payback is coming!

    Warm-a-Rama:

    The men mosey’d to the sundial. Money Cat explained in celebration of Cinco de Mayo being a date with a 5, every exercise will be multiplied by 5. Basically everything would be 25 reps.

    Don Quixotes (old school Windmills) – 25

    Jumping Jack’s – 25

    Dips – 25

    At this time during our workout at the end of our dips an elderly man was walking through our workout. He got to the end of the sundial and collapsed. Immediately our men were attending to his need for help. The men spoke to him to make sure he was ok and there were no serious injuries. After what seemed like the longest minute or two our guys helped him up slowly. The old timer said he was ok and was good to walk. Money Cat pointed out how proud it was of the men rushing to this mans’ need for help…its what all men are called to do.

    Arm Circles Forward – 25

    Arm Circles Backward – 25 (The Money Cat in his keen sense of awareness, detected groaning’s.)

    Inclined Merkins – 25

    Mexican Dips – 25

    Cinco Quads

    Lil mosey down the hill over the walk bridge and stopped at the bottom of the second hill. Once Money Cat (playing the weekly role of the 6th) arrived he announced the workout. Money Cat really enjoyed the activity Snack Pack introduced several weeks ago to the guys. Backwards walking up to the top of the hill and mosey back down to the bottom. Five times the guys would perform this activity and at the end of each rep the guys had a choice of their exercise starting at one and building up to five after each rep. The Money Cat gladly allowed the men to lap him. Money Cat’s legs are short but his heart is that of a lion with an ocean size of courage!!! He was glad to watch these men execute the routine.

    El Grande Event: 

     

    The men were ordered to mosey over the walk bridge and climb the hill and report back to the sundial for El Grande workout. Once again the humble Money Cat let the men go first and he followed behind as the 6th. Arriving at the sundial the men were told to come closer inside the sundial to hear the instructions. Money Cat explained the next activity is actually named Cards of Death from the F3 list of exercises but Money Cat felt the name was not appropriate considering the activity promoted good health. So, the name has been changed to Cards of Health. A normal deck of cards (with extra face cards and four extra jokers) is needed for this physical activity. Each of the men are to draw a card, multiple the number cards by five and mosey to the other sundial to the right or left of the main sundial, complete the activity listed on the card and mosey or walk back to the main sundial for another card. The activity is over when all the cards have been completed.

     

    The cards are as followed:

     

    Twos – mosey to the spot, perform 10 burpee’s, mosey or walk back.

     

    Threes – mosey to the spot, perform 15 merkin’s, mosey or walk back.

     

    Fours – mosey to the spot, perform 20 lunges, mosey or walk back.

     

    Fives – mosey to the spot, perform 25 Don Quixote’s, mosey or walk back.

     

    Sixes – mosey to the spot, perform 30 LBC’s, mosey or walk back.

     

    Sevens – mosey to the spot, perform 35 imperial walkers, mosey or walk back.

     

    Eights – mosey to the spot, perform 40 arm circles (20 forward, 20 backward), mosey or walk back.

     

    Nines – mosey to the spot, perform 45 arm forward claps, mosey or walk back.

     

    Tens – mosey to the spot, perform 50 we are not worthy’s, mosey or walk back.

    (It was suggested the 8, 9 and 10 card activities could be done while running to the spot.)

     

    Jack – mosey to the spot while doing the Al Gore, perform 11 Al Gore’s and mosey or walk back.

     

    Queen – skip to the spot, perform 12 chorus line leg kicks, mosey or walk back.

     

    King – horse trot to the spot, perform 13 Bobby Hurley’s, mosey or walk back.

     

    Ace – mosey to the spot flapping arms like a bird, perform 14 squats, mosey or walk back.

     

    Jokers – goofball run to the spot, perform 15 goofballs, mosey or walk back.

     

    Mary:

    After finishing the Cards of Health the men were instructed to mosey backwards to the shovel flag. Time was creeping away from us so there was only time enough for one Mary to spell our F3 names with our legs while laying down. Someone pointed out that 2 shoes had the easiest task of writing out a #2 and holding his foot up.

    Count-o-Rama

    Name-o-Rama

    F3, the Knoll, 5-5-2018, uphill in reverse, IMG_8181

  • Soybean’s Red Stick Beatdown

    By: Soybean (F3 Memphis)

    The Scene:  The Knoll

    Conditions: 50* and perfect.

     

    Fastball and YHC arrived at the Knoll at 0645 to scope it out. There were some people setting up tents and cauldrons (?) for a party of some sort. F3 parties are a little different, so we went yogging to find an expanse of wet grass and a stash of CMUs. When we got back to the starting point, there were more tents/cauldrons and a handful of eager-looking 25-55 year-old men. We exchanged pleasantries, wondered aloud if the jambalaya was for us (apparently they cook it in huge cast iron pots like witches), then, oh look!, it’s 0659. By the time we formed a haphazard circle, it was 0700.

     

    Welcome

    Disclaimer

     

    I am not a professional

    You are participating at your own risk

    You are responsible for your own well-being

    You are here voluntarily, and you are not paying to be here

    Know your limits and do the best you can; all exercises are suggestions and can be modified

     

    Warm-a-Rama:

    SSH x20

    Imperial Walkers x15 (should’ve demonstrated that one…)

    Lil mosey to pick up the extra CMUs we needed and back to the start.

     

    The Thang: 

    YHC had the distinct pleasure of introducing the Red Stick PAX to Flora 1-2-3.

    PAX partnered up with their CMUs, and completed the following:
    100 Derkins (P1 does 10 while P2 holds decline plank; flapjack until the couple reaches 100)
    200 LBCs (holding CMU on chest or above head, P1 does 20; P2 holds legs at 6” with CMU above head; flapjack to 200)
    300 Goblet Squats (P1 does 25 while P2 holds Al Gore with coupon; flapjack to 300)

    Next, to the dismay of many, we did an Indian run for about a quarter mile, down a hill, and onto a damp expanse. The expanse is in the middle of a Frisbee golf course, and there were two dudes playing at 0700!

    Burpee Catch-Me-If-You-Can
    Same partners as before. P1 backpedals down the field. P2 does 3 burpees, then sprints to catch P1. Upon catching P1, P2 backpedals and P1 does burpees. Etc. Four rounds, with BBSU mixed in for the pairs that got done first.

    Mosey back to the start point.

    PAX lined up with their CMUs, shovel flag planted about 15 yards opposite. YHC demonstrated the bear block (bear crawl, pulling CMU forward). Then we did…
    Curls x20 – bear block 15 yd
    OH press x20 – bear block back
    Curl x15 – bear block
    OH press x15 – bear block
    Curl x10 – bear block
    OH press x10 – bear block

    Tank Tread: PAX line up in boat pose, alternating directions. We passed 3 CMUs down the line, and the guy at the end ran to the front with the CMU.

    Mary:

    Triple Crush OYO x20 (CMU curl to overhead press to skull crusher)
    American Hammer IC x15
    Triple Crush OYO x15
    American Hammer IC x15

    We had a couple minutes left, so I turned it over to the Baton Rouge PAX:
    Topanga – leg raises x20
    Big Easy – LBCs x30? 40? Lots of groans from the PAX when he never stopped going!
    30 sec plank until 0800

    Count-o-Rama

    Name-o-Rama

    COT / BOM:

    YHC shared a quote from the Q Source about Disruption. “Leaders influence movement to advantage…Because it induces movement, leadership causes disruption.”

    “If a man calls himself a leader but does not cause Disruption by initiating movement, then he is not practicing leadership. He might be doing something else, like managing or engaging in politics, but he is not leading. He is a leader in name only until people begin to follow him to an advantageous place that he has visualized and articulated to them. A leader influences movement to advantage.”

    You can read the whole article here: https://f3nation.com/2017/11/26/disruption-f-1/
    The Q Source index: https://f3nation.com/q-source-index/

    Prayers for Money Cat’s daughters’ relationship, Duracell’s wife’s family in the loss of her aunt

    Announcements:

    **Shameless plug** F3 Memphis is hosting GrowRuck 12 in September this year. This is a weekend-long event that combines all 3 F’s with PAX from all over the South. Dredd and OBT, the founders of F3, will be there to lead a workout and leadership class. Then Saturday night, we’ll do a GORUCK Tough event together. It’s an incredible chance to grow personally and with the PAX. Get in touch with Soybean if you want more details.

     

  • Stairways and Tunnels of Fun

    The Scene:  The Colosseum

    Conditions: Early. Cool. Breezy. Gloom.

    Welcome

    Disclaimer

    Warm-a-Rama:

    Worms still had the flag held hostage, so we met where we felt the flag would be.  It was early and cool, so we got warm by doing the following:

    • Capri Lap – a little mosey. We ran to a little hill near Perkins Road. There was actual light here.
    • SSH – 20x
    • Butt Kicks – 20x
    • High Knees – 15x
    • Al Gores – 10X.
    • Merkins – 10x
    • Bobby Hurleys – 10x
    • Burpees – 5

    The Thang: 

    Perkins Road was a little loud, so we ran over to another little spot under a tree. With no light. While there, we found the sand volleyball court. It was tempting, but we stuck to the script (maybe next time).

    • 30 Al Gores
    • 30 Lunges
    • 30 Merkins
    • 30 LBCs – We all sat on our 6, nervous that we were about to sit on an ant pile. Rumor has it that everyone made it out ok.

    We then moseyed back to normal spot near playground. We did a mix-up version of stairway to 7 (or stairway to hell, as Rocket calls it).  We ran from parking lot to driveway. Once there, did 1 burpee.  Then ran back for 5 Merkins. Ascended to 5 burpees and descended to 1 merkin.  T-Claps to Topanga and Duracell for running at top speed, while talking somehow.

    Finished with a little Tunnel of Love.  After what seemed like 10 minutes, we looked at our progress and it appeared we had only moved about 10 yards. Shoulders were burning.  Definitely feeling the love. So we spaced out our tunnel.  Finished strong.

    It was fun.

    Mary:

    Everyone led a Mary exercise:

    • Fastball – American Hammers – 20 count
    • Dagwood – Leg Lift – 20
    • Shangeaux – Jane Fondas (or “Our Sweet Jane” as Shangeaux called it) – 12x
    • Rocket- Jane Fonda (change over)
    • Topanga – Instead of ABCs, we spelled out Josh Black.
    • Duracell – Bicycles – 20x
    • Big Easy – LBCs – 25x

     

    Count-o-Rama

    Name-o-Rama

    COT / BOM:

    Praise – Duracell’s relative Rebecca is cancer free! She has young children and has been fighting it for some time. Praise God!

    Announcements:

     

     

     

     

  • Soggy Bottom Boys at The Knoll

    Conditions: Mild temperatures, Wet, Damp, Humid, overcast. Although the rain stopped there was plenty of standing water so we could get our shoes and backsides soaked.

    ***Great post exercise story below too.  One new FNG on the way!***

      

     

    After getting over our disappointment that the rain had stopped we moseyed to the sundial for warmups consisting of Abe Vigodas, Austin Ass Kickers, 21’s and Bat Wings

    Following warm ups, we descended the Knoll to come up the other side doing lunges. The purpose of the lunges was to make the group look like Zombies from the Walking Dead. It worked.

    Assembling on the rugby pitch for Bearway to Heaven with Merkin Ladder, Q neglected to instruct the PAX to do a bear crawl between Burpee and Merkin intervals so the group just ran the first set. Rocket and Yes Dear were going fast and appearing to enjoy it so bear crawl requirement was reinstated for subsequent sets.

    Captain Thor Big Boy Sit Ups were next followed by a mosey down the Knoll so we could run up backwards 5 times doing the Bernie Sanders. Bern set in after rep 2

    Next, we moseyed to a spot with adequate mud and water for the Crunchy Frog exercise. Q’s cadence at this point sounded like a frog.

    Ending with an All You Got Run showed we had left it all somewhere back on the field with Moneycat’s car keys.

     

    Add-on by Worms:

    In the rain, lakes and mud Moneycat’s key fob fell out of his zipped jacket pocket somehow.  Most of the Pax had already left but the few remaining, Snackpack, Two-Shoes, Moneycat and Worms searched every inch of the park where we travelled and especially where he’d laid his jacket that morning but no luck. We called a known auto locksmith, Tigers Locksmith,  (an on-the-road key programming shop) but he wasn’t answering at the moment so I left a message.  We then called Popalock and they had someone on the way.   Then the Tiger Locksmith called back and said that “if you don’t have the fob then you still can’t start that car without the fob and the key”.   Fooey.    So I called the Popalock and said not to bother coming since Popalock could only open the car door to get Moneycat’s key but he’d still be stuck there since it was the key fob somewhere out there in those 96 acres of grassy knoll.   Popalock asked about the kind of car so they knew that but they failed to tell us that their guy could only get into the car and could not give him a way to drive the car.  I told Moneycat that we were not going to push him home while his engine was off and his transmission in park.  If it was in neutral I’m sure the 3 of us could grab that rear bumper and push Moneycat home since its only 12 miles to his home, but not with the wheels locked. I said no way.   So Drew of Tiger Locksmith showed up and he and Moneycat had a great time.  Turns out Drew Mulvanah is a Brother and is from New Zealand and he is very interested in F3.   He’s supposed to post with us soon!  Good work Moneycat for EHing the new man!  What a way to make friends other than over a beer!

  • Morning Miracle at the Colosseum

    The Scene: The Colosseum

    Conditions: Balmy.  Rainy.  Ample Puddles…..  Just Right.

    Welcome & Disclaimer:  The Q is neither bonded nor insured.  But no FNGs today, so we all knew the drill.

    Warm-a-Rama:

    Mosey twice around the parking lot  (a chance to chat and see how everyone is doing)

    Shoulder circles (lest our shoulders should atrophy)  x30 each direction

    Frankensteins (to stretch out those hamstrings)  x20

    Imperial Squat Walkers (using the big muscles to get the blood flowing)  x15, 4-count

    Windmills (hammies again, and backs)  x10

    SSH (cuz we like ’em)  x20

    The Thang:

    Partner Pullup Nasties: 5 pullups each, with help from partner as necessary; then mosey to the parking bars for 10 freak nasties; then mosey back. 3 sets.  (working on those arms)  Great teamwork!

    Gladiator Mosey:  1.5 laps around our beloved Colosseum, ending at the steps by the Gym.  A longer mosey than we’re used to – definitely saw some perseverance here – really nice work.  As usual, MegaDad sets a high bar and got to plank for the Six longer than the rest of us.  And I had a chance to chat it up with Big Easy whom I hadn’t met before.

    Baby Freak Nasties on the steps.  x10.

    Partner Windmill Pushups:  one partner on top of stairs; the other at bottom.  5 windmill pushups (4 count), then change places.  3 sets.  A bit of grunting and swearing.

    Catch Me If You Can:  Mosey back to the Shovel flag, with the last man sprinting (um, sometimes) to the front.  Lots of mutual encouragement on this part.

    Freak Nasties x10 on the parking bars to wrap it up.

    6MOM  (listen for the midwife noises)

    Since we were already soaked from the rain, no one minded getting just a bit wetter on their sixes….

    Homer to Marge (one of my favorites)  x10

    Reverse Crunches  x10

    Bicycles x10

    Jane Fondas x20 each side   (amid a few tears for Rocket, who was strangely absent)

    Then we were supposed to do some Manatee, but my notes were too wet to read by this time.  So I’ll save it for another day.  And Workhorse saved us by suggesting

    American Hammers, to close it out with a bang… banging our knuckles on the ground on each side.

    Count-O-Rama:  8 men.  A strong Wednesday.

    COT:  A strong closing in prayer by MegaDad.

    Oh, and the title of this post?  The MIRACLE of seeing MegaDad at 5:30am on a Wednesday!  Nice job making it out there, despite a late night of fellowship with the extended family.

     

  • The Sultan of Squat

    The Scene: The Knoll

    Conditions: Cool. Calm. Swampy.

    Welcome

    Disclaimer

    Warm-a-Rama:

    Prior to starting, we had a couple PAX with some interesting items: Money Cat with a Chocolate syrup bottle and Missile Toes with Rotating Push-up Bars. But, whatever, it was 0700, so we just got started. We did a little mosey and ended at some random spot in the grass. Then did the following to get ready for the big game:

    · SSH – 20x

    · Goofball- 15x

    · Bobby Hurley’s – 15x

    · Merkins – 15x

    · Al Gores – 15x

    · Burpees – 6

    We then ran backwards to sundial. Not sure why we ran backwards, but we did.

    The Thang:

    MLB’s Opening Day was this past Thursday. Seeing how Baseball is America’s pastime, we had to celebrate accordingly.

    1. Hit For the Cycle – We got into a circle at the Sundial, and started our attempt to hit for the cycle. Twice.

    · Slowjangle Biscuit (lunges in a circle) – 40x. This was our Homerun.

    · Al Gores – 30x. Triple. My legs and the fellas were mad at me. Dagwood feared I was broken and just stuck on repeat cause I just kept counting and counting and counting.

    · Merkins – 20x. Our double.

    · Freak Nastys. – 10x Our single.

    · Burpees – 5x. This has nothing to do with the cycle or baseball. But we did it just because.

    · Freak Nastys – 10x

    · Merkins – 20x

    · Al Gores – 30x.

    · Slowjangle Biscuit – 40x. At around 28, Shangeaux threw is glove at me in protest and in anger. Typical soccer player.

    2. Foul Poles – We then mosey’d across Highland Road to the baseball fields. We partnered up. One partner jogged around the fence (well, where we would assume a fence would be) from foul pole to foul pole (well, where we would assume a foul pole would be), and then sprinted back, across the outfield back to beginning foul pole. Other partner did AMRAP of assigned exercise. We did this 5 times, while doing merkins, Al Gores, LBCs, Merkins, Al Gores. We found out pretty quickly this field doesn’t drain well, and that most of the PAX aren’t baseball fans. It was a sad moment. So, I encouraged everyone to watch the Sandlot.

    3. Curse of the Bambino– We then ran to home plate. We circled up and planked, while one partner ran around the bases (well, where we would assume bases would be) for a Homerun. Once he made it home, we all did 1 merkin together. Then next guy ran, and then we did 2 merkins together. We worked our way up until we all hit a Homerun. YHC failed to tell everyone the goal was an inside-the-park homerun. So, Worms started us off with a nice Homerun trot that would make The Great Bambino proud. Dagwood got the memo and showed us his speed and slid into home plate. Unfortunately, he wasted his life playing soccer. Money Cat did swing his Choclate Syrup Bottle, which ended up being his water bottle for the day, and Missle Toes did use his push-up bars for all merkins, which is amazing.

    Mary:

    We mosey’d back to some random spot in the grass near the flag. We each led a Mary.

    · Fastball – LBCs 20x

    · Rocket – Jane Fondas – 10x each leg.

    · Dagwood – American Hammers – 30 count. I’m glad I wasn’t counting this one, cause I was in pain.

    · Workhorse – Leg Lifts – 20x. Workhorse also did these with his hands behind his head like a real man.

    Count-o-Rama

    Name-o-Rama

    Welcome – Big Easy

    COT / BOM:

    Two praises: 1. MoneyCat winning his office Easter Basket Contest with an F3 box and winning a fitbit. 2. Worms becoming an Aggie Fan! His son got a full ride scholarship. YHC closed us.

    Announcements:

    04BA2130-8C08-43D5-B8D9-8578C8DD5C15

    E78946F0-E1BF-4355-BD9C-78FD17062990

  • A Buzzer Beatdown

    The Scene: The Knoll

    Conditions: Mosquitos and Mud.

    Welcome

    Disclaimer

    Warm-a-Rama:

    Warmest day of the year. But we still did our warm-a-rama.

    Started with one full lap ending at the sundial.

    · SSH – 25x IC

    · Arm cirlces (15 Fwd/15Bkwds)

    · Bobby Hurley – 15x IC. (FNG was excited about this one. Gave a little shout out to ASU, he’s alma mater.)

    · Al Gores – 10x IC

    · Merkins -10x IC

    · Burpees – 8x on own.

    The Thang:

    We did our own form of March Madness.

    1. Suicide Madness– Mosey’d to the muddy football field. We stood at football goal line. Sprinted to about 20 yd line and back two times between each of the following:

    · 64 – SSH – (Workhorse finished these at blazing speed. But, in mid-sprint about the 10 yd line, he stopped, turned around, laughed, and said he only did 32. He came back and finished the rest. We were reminded you can’t look too far ahead. All eyes on you, Virginia. All eyes on you.)

    · 32 – Merkins.

    · 16 – Al Gores – Madness really set in

    · 8 – Burpees – Gabriel was still smiling somehow.

    · 4- Burpees

    · 2 – Burpees – A lot of midwife noises here.

    · 1 minute planks

    -Flutter kicks waiting on 6 man.

    We then took a little apocalyptic tour through the woods and over the log bridge. No injuries reported.

    After the long tour, we made it back to the sundial. We did a quick set of 15 merkins, 12 Freak Nastys, 10 Merkins, and 10 Freak nastys.

    2. Col Trautman – We then partnered up and did a little Colonel Trautman. One partner ran from sundial to pull up bar and did 5 pull-ups. While other partner stood at sundial and did lunges AMRAP. We did this for 4 quarters. Felt like we were in triple OT. MoneyCat finished his last one with a dead sprint back. The crowd erupted.

    Mary:

    We were running late for Mary’s, again. But 4 PAX led their favorite:

    · Fastball – LBCs – 10x

    · Dagwood – Jane Fondas (Rt) – 10x

    · Shangeux – American Hammers – 15x

    · Snack Pack – Jane Fondas (Lt)– 10x

    We cut it close on time, but we nailed it! A buzzer beatdown.

    Mosey’d to Flag. Gabriel, still smiling, sprinted to flag. It was the fastest I’ve seen it done. And it’s not even close.

    Count-o-Rama

    Name-o-Rama

    Welcome, Hogfish!

    COT / BOM:

    Announcements –

    T-Claps to Money Cat for increasing his merkins by 400%. And for losing about 35 lbs over the last few months! Well done!

     

  • Daylight Savings at The Knoll

    Knowing that we were about to lose an hour during the coming evening, we wasted no time getting started!

    The Scene:  The Knoll

    Conditions:  Chilly, a bit wet but no rain… we thought.

    Welcome. Saw no FNGs so we skipped the Disclaimer.  (Noted that since my last Q when I was not a professional trainer, I’m still not a professional trainer.)

    Warm-O-Rama:

    Mosey – Two laps around the Field – one forward, one back.  A bit of competitive spirit kicked in, with relish.  Then for some breath-catching and stretching exercises:

    Shoulder Circles.

    Imperial Walkers.

    SSH.

    Windmills.

    SSH.

    Al Gores.

    SSH.

    The Thang:

    Mosey to The Sundial, our faithful companion, for some upper-body work.

    Freak Nasties, putting “diamonds of gold” (a Tony Horton term) on our upper arms.

    Incline Merkins, to sharpen the edges of our pecs.

    Step Ups, to vary from upper body and give us the Buns of Steel that drive our wives crazy.

    And then some Partner Plank Curls, for biceps (which are hard to hit in F3) – where one guy planks and the other does standing bicep curls with his partner’s ankles.  We definitely learned a bit about ourselves on this one… and not necessarily for the better.  (10 curls each man, except for YHC who had no partner in this odd-numbered PAX)

    Then a second round of the above to make sure we all hit our Personal Best.

    Finally some La La Leggy to hit the buns again.  A 10-count of squats and lunges and calf raises.  (Yeah, your buns needed it, and you know who I’m talking to.)

    Mosey to The Hill, our Other faithful friend.  (Not the first hill, but across the creek to the second hill.  That’s where the action is.)

    Partner Run & Windmill Merkins.  One partner runs up the hill and back while the other does windmill merkins (just google it if you don’t believe me).  Got to 50 merkins per team, which brought a lot of groans from the girls in the group (And I’m talking about Tiger Bait, whose noisy complaining must spur him on because he finished first.)

    So we cooled down with more Shoulder Circles, before one more trek up the hill:  Bear Crawl Up, Crab Walk Down.  Dagwood made a fine showing until his log roll to the finish line.  But he also finished near the front of the pack.

    Then Black Snake back to the Shovel Flag – mosey in single file, with the last man weaving his way to the front until everyone has woven once.  This one seemed to raise everyone’s enthusiasm a bit, or maybe it was just knowing that we were almost done…..

    6MOM:

    LBFC:  LBCs while doing Flutter Kicks.

    Jane Fondas (in honor of Rocket who could not be with us.  I don’t know what he thinks of Jane’s politics, but he sure likes her leg exercises)

    American Hammer, to fist-pound our way to the finish.

    Homer to Marge (leg lifts), which always makes us recall The Simpsons fondly, and which also got us facing upward just as a delicate, refreshing drizzle began.  Just God’s way of saying He’s proud of us.

    And one more set of Jane Fondas, to close out with a second tribute to Rocket.

    COT/BOM.

    Then to the coffeeteria for some Friendship building, hoping the barista wouldn’t comment on the way we smelled.

    Now don’t forget to set your clocks forward tonight!