Month: June 2019

Split Deuce

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20190626

Q; Sharkbait & Beach

Pax Beach & Sharkbait

As YHC (Sharkbait) remembers it.

Warmup

SSH 25

IW 25

Abe Begotas 20

11’s box jumps bear crawl 40 yards Merkins Mosey back

Switch Q to Beach

1/4 Mile + Lap

Peter Parker’s to failure

1/4 Mile + Lap

LBC’s to failure

1/4 Mole + Lap

COT

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1/2 a man

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6 PAX came out to Carmel High this morning for an upper body beatdown. Welcome FNG ThisOneTime and sort of FNG Californication

Disclaimer Given

Warmup:

Armies IC, Batwings IC, Imperial Walkers IC, Gorilla Humpers IC, Hello Dollies IC, LBCs IC, 1/4 mile fun OYO.

The Thang:

Grab a coupon and partner up

1 partner bear crawls to 25 and back while partner does Elf on a Shelf with the coupon. Once partner gets back from bear crawls switch places. Repeat again.

20 count

Bears and Blocks – 1 partner bear crawls to 25 pulling coupon along the way while other partner crab walks to 25. Switch at 25 and go to 50. Switch back to 25 and switch again to goal line.

20 count

John Cusak – everyone holds coupon above their head and walks 100 yards. 20 count. Repeat back.

Partner up. One partner planks while other partner does as many LBCs as they can – then switch. Repeat for Moantain Climbers, Merkins.

Morocon Night Clubs IC to finish out the day.

Count-0-Rama

Name-O-Rama

Words of wisdom: “If you don’t know where you are going, you will wind up somewhere else.” Yogi Bera

BOM

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Texas Hold’em

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Waterfall was the dealer (on Q)

Warm Up: 20IC side strattle hop, 20IC Moroccan night club, 20IC Windmills, 20IC seal jacks

The Thang: Poker with 2 decks of cards and the ball of suck (a die with different exercises on each face). We did this with 11s with dips on one side of the parking lot and squats on the other side. The cards and ball of suck were in the middle. Paired up into teams of two. Each team started with 2 cards face down. To get a card, as you went by, you had to roll the ball of suck and do the exercise to get a card. If you didn’t want a card, you could pass and keep doing your 11s. The team with the best hand at the end of the workout won.

The Message: Romans 12:1-2 Offer your bodies as a living sacrifice and do not be conformed to this world but be transformed by the renewing of your mind. I talked about not getting sucked into the us vs. them mentality in our culture. Instead be conformed to the Bible.

Count-A-Rama, Name-A-Rama, COT

Winning hand was 5 Kings!

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Aching Arms In Lewes

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6/26/19

QIC- Summit

PRIMIS – Lewes , DE

Warm up- 

Lap around courts 

SSH- 15 

Mountain climber – 15 

Moroccan NC- 15 

Cherry picker- 15 

Imperial Walker – 15 

The Thang- 

Mosey to park pavilion 

Station 1- 

1- tricep dips- 20 reps. make sure fingers are pointed towards your feet. 

2- T – Merkins- 20 sets.  Merkin, followed by right side plank. Return to plank, do merkin ,then left side plank. Return to high plank , merkin.  Rinse and repeat. Total of 40 merkins.

3- plank ups.    20 reps. Start in high plank, lower right arm to rest on Forearm , them lower left arm down to rest on forearm , then push up to complete merkin. 

4- inch worms with shoulder taps – 20 reps 

5- Supermans – 20 reps in 4 count cadence 

Mosey to public lot by bridge 

Station 2- 

1- Toy soldier set-

  30 little baby crunches 

  15 ETK- each side. Concentrate on form. Legs in figure 4, one arm out and be other on back of head.  Twist and lift abs to connect elbow to your knee. Leaving arm out on ground with hand flat. 

  10 big boy sit ups. 

2- diamond merkins 20 reps 

3- irkins- 20 reps. inclined merkin -hands on guard rail , feet on ground. 

4- walking merkin- 20 reps. start in full plank, Side step to the right 2 steps keeping body straight.  Do merkin, return to high plank, side step left 2 steps , perform merkin, repeat.  

5- inch worm merkins – 20 reps.  Start in standing position, inchworm to high plank, preform merkin , inch worm back to toe touch position, stand up = 1 rep

Mosey to back to tennis courts .. 

Station  3 –

1- flutter kicks – 10 reps in cadence 

2- hand release merkin- 10 reps 

3- dips with leg lift – dip on bench with feet bent at 90 Degree- raise one leg when you dip  then another , 10 reps each leg. 

4- Derkin- 10 reps – declined merkin with feet on bench 

5- merkin- 10 reps – start high plank and do standard merkin. 

Name-A-Rama 

COT 

Great push by all! Another beautiful morning in Lewes!

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Wheelbarrows and 45’s

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QIC Semi


Warm-a-Rama
All i/c
20 seal jacks
20 Windmills
20 seal waves
20 Cherry pickers
20 mountain man pooper

The Thang

Mosey to new HOB entrance

Pax pair off

Big boy 45’s.
Wheelbarrow to light pole
Sumo squat 45’s I/c
Wheelbarrow to light pole
Leg lift 45’s.
Wheelbarrow to light pole
Legs 6″ squats. I/c
Wheelbarrow to light pole


3rd F
All in
Talked about how Abraham was all in sacrificing his son Issac for the Lord.
Genesis 22

Mosey back to CHOP

13 HIM showed – semi, Ruxpin, leatherman, Vanilla, Chappie, Wildwing, Chairman, toy soldier, Waterfall, doubtfire, Fireplex, nugget, FNG gump

Number Rama

Name Rama

COT

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Jaggered

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20190622

VQ Jagger

Pax Beach, Bruhaja, Cleveland Rocks, Burgundy, Hogs Breath and Sharkbait

Warmup

1 Lap of Indian Run (surprise with 2)

20 LBCs

25 Abe Vigotas

ABCs

The Thang

Deck of Death

DMC Routine Best on a football field but can be done with any designated points or posts. From the goal line Duck walk to the 10 yard line, 5 merkins, reverse bearcrawl back to goal line. Repeat to the 20, 30, 40 and 50 yardlines increasing # of merkins by 5. Duckwalk-Merkin-Reverse Bearcrawl.

COT

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Save the Date: F3 NATX INF3RNO CSAUP

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Mark your calendars! On Saturday, August 17, 2019 F3 NATX will be celebrating our 1-Year Anniversary with an inaugural CSAUP.

We’re calling it the NATX INF3RNO 2019!

The NATX INF3RNO 2019 will consist of all 3 F3 components:

  • Fitness: We will ruck to each of our AOs (BYORuck) where we will have surprise Qs delivering absolutely brutal beatdowns to the PAX.
  • Fellowship: After all the beatdowns have commenced, we will all gather for food, drinks, and merriment (location TBD) – friends and family welcome to attend!
  • Faith: We will kick off the CSAUP with a service project (TBD) to lend a hand and give back to the community that has brought us all together and provided us a year’s worth of F3.

NATX INF3RNO 2019 kicks off at 0600 sharp and there will be goodies for every PAX that successfully completes the CSAUP.

You can buy the official NATX INF3RNO 2019 shirt here.

You can sign-up for the NATX INF3RNO 2019 here.

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Lucky # 7 on the ball field

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6/22/19

Nugget on Q 


Warm up. 25 SSH. 15 cherry pickers. 15 windmills. 15 mt climbers. 


Mosey to baseball field. 


Bearcrawl 1-2-3. Partner. Pax 1 bear craws then crawl bears while partner to is doing exercises. Both must complete 100 merkins. 200 lbcs. 300 squats. 


7 of diamonds. Rep increases by 7 each time around bases. 7 burpees. 14 4ct flutter kicks. 21 merkins. 


3rd F. Message on genealogy of Jesus. How he came from a lineage of people with some skeletons in their closet. But he uses everyone from all walks of life. 


Blue Falcon. Split into teams. Each team has 30 seconds to come up with a 2 minute workout. They tell each other their workouts. Then hey do theirs and switch and do the other teams workout. First team to complete both workouts win!


Mosey to circle. 

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Normandy Aerobics

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20190619
Q: Hogs Breath

DISCLAIMER: Given

Warmup: 
Arm Circles – fwd, back, overhead – x10 IC

Abe Vigoda – 15 IC

Side Straddle Hops -25 IC
Mountain Man Poopers -10 IC

Mosey to the pier and back to the starting area, about a 400 meter mosey.

THE THANG

“Normandy”

-Partnered; one partner began Inch-worming toward the water, the other partner began a round of 10 squats, 10 Merkins, and 10 LBC. Once the second pax completed the round they sprinted to relieve the inch-wormer. Pax traded spots and continued the rounds of merkins’, squats, LBC / Inchworm until one of the pax got their hands wet in the ocean. Both pax would then mosey back to the staging area.

Pax repeated the movement with lunges, and then bearcrawls.

Q then retrieved a smartphone and speaker from his car and all pax began “F3 Aerobics”

  • “Flower” by Moby, aka “Bring Sally Up” Pax performed plank in the up and down positions to the lyrics of “bring Sally UP….bring Sally DOWN”
  • “Baba O’Reilly” by The Who. Pax performed a continuous set of Imperial Walkers to the tempo of the music. The last 45 seconds Pax moved to SSH in increasing tempo
  • “Tubthumping” by Chubbawamba. Pax performed SSH until the lyrics “I get knocked down” where pax would perform a burpee
  • “Get Low” by DJ Snake. Pax would perfom squats to the lyrics “Get low, low, low, low…ba da da dah da”

Finished up with 15 Gas pumps, 15 Hello Dolly’s and 12 Merkins!!

Words of Wisdom

When we look in a mirror, our image stares back at us.

“Reflect upon you present blessings

of which there are many.

Not on your past misfortunes,

Of which all men have some…” Charles Dickens

Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria

After our COT several pax took a dip in the bay

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Sally loves Hot Apple Turnovers

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Location: Primis

Q: Chairman

Pax: Doubtfire, Leatherman, Ruxpin, Summit, Wild Wing

Warmup: 43 SSH IC, 18 Moroccan Night Clubs IC, 20 Shell Pickers IC, 18 Mountain Climbers

The Thang Part 1:
Bring Sally Up Merkin Challenge
Air Squared Air chair with 20 OH claps
Mosey to foot of drawbridge
Hot Apple Turnover: Crawl Bear up bridge, Crab Walk along flat metal section Bear Crawl down bridge, 10 Count
Nur up bridge, Lt Dan along flat metal section, Bear Crawl down bridge. Wosey to municipal lot.

F3 Message about dedication. HIM must be dedicated to post and then hard work follows once you post just like how HIM have to be dedicated and work hard in their professions. At least 1 of us has already put in their time working and now is dedicated to staying in shape. While not mentioned during message, our dedication also applies to our families. Bible versus quoted:

“The Lord God took the man and put him in the Garden of Eden to work it and take care of it.” – Genesis 2:15

“For even when we were with you, we gave you this rule: ‘The one who is unwilling to work shall not eat.’ We hear that some among you are idle and disruptive. They are not busy; they are busybodies. Such people we command and urge in the Lord Jesus Christ to settle down and earn the food they eat.” – 2 Thessalonians 3:10-12

“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.” – Colossians 3:23-24

“All hard work brings a profit, but mere talk leads only to poverty.” – Proverbs 14:23

“The craving of a sluggard will be the death of him, because his hands refuse to work.” – Proverbs 21:25

The Thang Part 2: Wosey across street and Mosey to 2nd Street to AO. Super Toy Soldier Set 50 LBCs 35 E2Ks 20 BBs.
Bring Sally Up Squat Challenge
10 Burpees

Number-O-Rama, Name-O-Rama, and COT. Announcements. Sat 7 22 @ 1500 F3 Family Bike ride Five Points to Wild Wings house for Hopkins Creamery treats! Prayers for Chattahoochee as he recovers and has the wisdom to listen to doc’s orders, Semi vehicle situation gets resolved, and Chappie for not posting (😆😂🤣) wherever he may be.

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