Bovine/Gump VQ Scissor board abs

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Gump VQ 8/8/19

Bovine VQ warmup- 20 SSH, 20 morocan nightclub, 20 cherri pickers, 20 windmills.

The Thang:

20 Slaughter Starters a.k.a 20 Burpees to go!!

Mosey 1/3 mile and meet back at AO

PAX Circled up for Hurricane HoeDown! 7 Hallelujah flutterkicks, 7 slightly reclined flutterkicks, 7 regular flutterkicks, and 7 LBC flutterkicks. The PAX then did 6 of eack, then 5,4,3,2, and held flutterkicks during the last set..

PAX circled up for F3 message from Colossians 3:

If then you were raised with Christ, seek those things which are above, where Christ is, sitting at the right hand of God. Set your mind on things above, not on things on the earth. For you died, and your life is hidden with Christ in God. When Christ who  is  our life appears, then you also will appear with Him in glory. Therefore put to death your members which are on the earth: fornication, uncleanness, passion, evil desire, and covetousness, which is idolatry. Because of these things the wrath of God is coming upon the sons of disobedience, in which you yourselves once walked when you lived in them. But now you yourselves are to put off all these: anger, wrath, malice, blasphemy, filthy language out of your mouth. Do not lie to one another, since you have put off the old man with his deeds, and have put on the new man who is renewed in knowledge according to the image of Him who created him, where there is neither Greek nor Jew, circumcised nor uncircumcised, barbarian, Scythian, slave nor free, but Christ is all and in all. Therefore, as the elect of God, holy and beloved, put on tender mercies, kindness, humility, meekness, longsuffering; bearing with one another, and forgiving one another, if anyone has a complaint against another; even as Christ forgave you, so you also must  do.  But above all these things put on love, which is the bond of perfection. And let the peace of God rule in your hearts, to which also you were called in one body; and be thankful. Let the word of Christ dwell in you richly in all wisdom, teaching and admonishing one another in psalms and hymns and spiritual songs, singing with grace in your hearts to the Lord. And whatever you do in word or deed, do all in the name of the Lord Jesus, giving thanks to God the Father through Him. Wives, submit to your own husbands, as is fitting in the Lord. Husbands, love your wives and do not be bitter toward them. Children, obey your parents in all things, for this is well pleasing to the Lord. Fathers, do not provoke your children, lest they become discouraged. Bondservants, obey in all things your masters according to the flesh, not with eyeservice, as men-pleasers, but in sincerity of heart, fearing God. And whatever you do, do it heartily, as to the Lord and not to men, knowing that from the Lord you will receive the reward of the inheritance; for you serve the Lord Christ. But he who does wrong will be repaid for what he has done, and there is no partiality.

After our short break we started Baatan death march aka burpee catch me if you can: PAX mosied while the last man in the like did 5 Burpees. After the 5 burpees he ran to catch up to the front of the line while the last man dropped back and did 5 burpees. it took us 2 laps to get thru the group

Bear Crawl Merkin Inchworm.

Pax broke up into 2 groups. Both groups formed a line head to toe in the Plank position while 1st man did bear crawl merkins to the front of the line. Once he reached the front of line the HIM that was now at the back of the line did the same. Until everyone in line got a turn.

We finished the gloom back in a circle doing Baycity Scissors. 8 count scissor kicks until 0600 we ended with COT.

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    Pure Running

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    DISCLAIMER: Given

    Q: Flea

    WARMUP

    SSH – 20 IC
    Daisy Pickers – 20 IC
    Imperial Walkers – 20IC
    Hillbillies – 20IC
    Lunges for Distance Forward and Backward to Return to the flagpole

    THE THANG

    Today’s workout was entirely run-based with increasing distances and difficulty.

    1 lap around the field
    1 lap around the block
    -20-sec recovery
    1 lap around the block with La Mesa Hill
    -1 min plank
    -30-sec recovery
    1 lap around two blocks
    – 1 min plank
    – 1 min LBCs
    – 1 min Gas Pumps

    MOLESKIN

    Upcoming Dates
    24 August 
    F3 Birthday Bash

    05 October
    Tough Mudder (Link to info at bottom)

    F3 WOD

    BELIEF SYSTEM – 

    The conviction that there is a supernatural governing force outside of oneself that provides an ordered explanation for our existence and delivers consequences for the violation of that order.

    Tough Mudder:
    https://f3-sf-peninsula.slack.com/archives/CKLHKSCJK/p1561134921008600

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    the Rocky workout

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    nugget on Q. 8/10/19. Georgetown, DE.

    warm up. 25 SSH. 25 seal jacks. 15 cherry pickers. 15 windmills.

    1st station. 50 of each, single leg hip thrust. Bulgarian split squat. feet elevated merkin. alternating step up jumps.

    mosey .25 mile and back.

    2nd station. 50 of each, jump up to step down. elevated donkey kicks.

    mosey .5 mile to fence.

    3rd station. 50 rows. single arm rotation row, 25 each.

    3rd F on inspiration. and ‘Rocky’ or merely Sylvester Stallone’s story of “going the distance”!

    mosey to white building with stairs.

    4th station. groups split in half. one group does 25 pull ups or 50 muscle ups while other lt dan’s until the 6 is in for pull ups. then switch. run up the stairs hitting every step and back down. run up the stairs hitting every other step (rocky dance on top) and back down… mosey to circle for COT.

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    MACV-SOG

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    Date: 08/06/19

    QIC: Chappie

    A dirty dozen PAX threw off the Fartsack and won THAT FIRST BATTLE to post for what turned out to be one of the workouts for GORUCK’s August rucking challenge. YHC had two options on his Weinke: On one side, the Bearmuda Triangle. On the reverse, the MACV-SOG workout put together by the cadre at GORUCK. The choice depended on whether YHC could get other PAX to bring rucks. Thanks to all who brought rucks! We had extras…which means we’ve got a good crew of ruckers. (Let’s get some of the GORUCK events under our collective belt.)

    Here’s how we started the day:

    WARM-O-RAMA

    • SSH – 18 IC
    • Apollo Ohno – 18 IC
    • Swartzjacks – 18 IC
    • Crabflippers – 18 IC
    • Superman/Pull! – 10 count/5 rounds
    • Shoulder-Tap Merkins – 10 IC

    PAX counted off by 2’s then partnered up for the following MACV-SOG workout (YHC had a bunch of extras in case we fell short…who was “I” to doubt GORUCK?)

    MACV stands for Military Assistance Command Vietnam

    Between the 100 No Push-Up Burpees, what the F3 Exicon calls Flying Squirrels, (50 per partner) YHC shared this 3rdF message:

    We need to constantly push ourselves to understand what we [PERCEIVE] to be our limits. Until we do, we haven’t reached, or begun to reach, our full potential. Often times, EXTREMES are required to push us past our limits, to make us stronger, better, or produce growth where we need it most.

    ▪ We can push ourselves past our limits, this requires self-discipline. Or, at least the willingness to places ourselves in positions where we know we’ll be pushed past our limits. That’s the treasure of having different Q’s lead us through a workout! …

    ▪ I.e. Others, who do not know OUR limits (or probably don’t care what our limits are) will push us past our limits… These situations are mostly in reference to the physical workouts or challenges we face, but they easily translate to the mental and spiritual aspects of life as well, because…

    ▪ Lastly, and most importantly, Christ, who is the Author and Finisher of our faith (Heb. 12:2), will push us past our limits. And this is often through our testing, which includes suffering (suffering ALWAYS pushes us past our limits) and in God’s economy He allows this for our good, like burning away the dross and purifying us like gold, and He does this for His glory. (Our good, His glory!) So…DEQ! (Don’t Ever Quit…cleaned up version of DFQ.)

    BIBLICAL EXAMPLES:

    • ABRAHAM in Gen. 22 was tested by God to take his son, Isaac, and offer him as a burnt offering. Poor Isaac even had to chop and carry the wood. When he asked his dad about the offering, Abraham replied “God will provide for Himself a lamb...” And when Abe was about to plunge the knife into Isaac, God said “Do not stretch out your hand against the lad, and do nothing to harm him; for NOW I know that you fear God, since you have not withheld your son, YOUR ONLY SON, from Me.” You can guarantee this extreme test pushed him past his limits!
    • JOSEPH, by the end of Gen. 42, was sold into slavery by his brothers! He ran from Potiphar’s house in his boxers after Potiphar’s wife tried to seduce him (he ran because he feared God), and ended up imprisoned. The story continued for numbers of years in Egypt where Joseph experienced the favor of God, rising to leadership where he was 2nd only to Pharaoh! Point being, his life was full of consistently being pushed beyond his limits, but he never once used his personal circumstances as an excuse NOT to live for God. As a result, he rose to power in Egypt. He knew God’s purposes were higher than his personal suffering. He not only reached the full potential of his faith, but as a result, the nation of Israel was preserved! There was a greater purpose to it all!

    Peter referred to all of this when he wrote: “Brothers, do not be surprised at the fiery trial when it comes upon you to test you, as though something strange were happening to you. But rejoice insofar as you share in Christ’s sufferings, that you may also rejoice and be glad when His glory is revealed…” (1 Pet. 4:12-13)

    So, we push ourselves to understand what we [perceive] to be our limits, others push us beyond our limits, AND God pushes us past our perceived limits. ALL for a purpose: For our GOOD but ultimately for God’s GLORY. So…DEQ!

    PAX wrapped up the very last exercise at 5:59, which left no time for the extra’s YHC had planned: Wall work, Jack Webb, & Mary. With a minute spare shared a little further about the ruck workout carried out in honor of America’s Special Forces.

    Time called.

    COT/BOM:

    • Announcements: Chattahoochee working on method to collect school supplies.
    • Prayers: The family of Katie West, grieving her tragic death; Chattahoochee’s daughter, Taylor, having surgery on 8/7

    That’s about it. Always honored to lead. And, yes, what a great way to start a day!

    ~Chappie, out!

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    Lone Blimp

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    20190807

    Q / Pax Sharkbait 

    Warm Up

    2 Laps around the far Volleyball Court

    SSH 50

    IW 50 

    Copperhead Squats 50

    Imperial Squat Walker 15

    4-count exercise starts with hands clasp on head. Count 1 = a squat. Count 2 = stand up and bring one knee up to the opposite elbow. Count 3 = a squat. Count 4 = stand up, other knee to other elbow. 

    The Thang

    Double Shot of Jackees 20

    Burpee Variation where after the Merkin, perform a plank Jack (first shot) and after recovery, instead of just jumping, perform a Jumping Jack or SSH (2nd shot)

    Blimps

    5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats. Rinse and repeat as needed. Can be done to cross a field or lot.

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    Dora said “Bear Crawl”

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    20190805
    Q: Hogs Breath

    Pax:  Sharkbait, Burgundy, Flea

    DISCLAIMER: Given

    Warmup: 

    SSH – 35 IC
    Abe Viogadas – 20 IC
    Hairy Rockets – 25 IC
    Arm Circles – fwd / overhead – x10 IC
    Mountain Man Poopers – 10 IC

    THE THANG

    Since all of the pax that posted today were not at Saturday’s workout, I figured I’d give a taste of sprints!

    -Doracides – We began with a partnered suicide run, as one pax would begin a [partnered] set of 100 Merkins, 200 LBC, and 300 Squats. As the pax finished his suicide run, he would pick up the count.

    – Bear Crawl Ring of Fire – Combines exercises we have all come to love/hate! We formed a bear crawl circle around the shovel flag. Moving in a clockwise direction we began to bear crawling in a circle. When Q called the first Pax completed 10 merkins while other Pax plank; then next pax in line completed 10 merkins while other pax plank. Once all the pax had completed the merkins we began bear crawling again. Rinse and repeat for 3 rounds!!!!

    -Black Jack – From Exicon – Circuit  Start on the sideline of the soccer field. Perform 1 Merkin – run to other sideline – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat until you do 20 Merkins and 1 LBC, running between the sidelines. Always adds up to 21 We didn’t quite make it through the entire BLACK JACK! Q called it at 6:42 am.

    – 3 Minutes of Mary!!!
    -LBC x 20 IC
    -Rosilitas x 15
    -Leg raise x 10
    -Plank Jacks x 15

    Words of Wisdom

    “I can’t always control the wind, but I can control my sail!” – Ricky Skaggs

    Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria (served tailgate style!)

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    Chumbaburpees!

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    Thursday August 1, 2019.

    F3 Workout at CHOP n Mlton, DE

    Warmup: All IC 25 SSH 18 Cherry Pickers 18 Windmills 18 Moroccan Night Clubs 18 Mountan Climbers

    The Thang 1: Mosey Union to Tobin to Mulberry to Willow to CHOP via back driveway

    Chicken Peckers With feet high on wall touch opposite shoulder (BTW shoulder taps)

    Tunnel of Love: Broken into 2 groups. While Pax plank side by side, one by one someone crawls under the tunnel of planking pax. 2 rounds followed by 1 round with all Pax forming Tunnel.

    Chilly broad jumps with pax holding elbow plank 5 feet apart whle someone broad jumps over each pax

    Chumbaburpee SSH while Chumbawumba’s Tubthumper plays and do burpees on I get knocked down. About 27 burpees

    Brief message about sticking to what you know is right even if it is not easy. Road less traveled may not be an easy route, but if you know it is the best route you should follow what you believe and take it.

    The Thang 2: Coach (modified) – Groups of 3. P1 Hold bottom of merkin in down position while P2 encourages P1 as P3 sprints a lap around parking lot. Switch when P3 lap is done.

    Clowney: 4 jump lunges IC 4 Merkins IC 7 Times

    Number-o-rama and COT. Prayers for Toy Soldiers friend, West family, Semi vehicle situation, and any unspoken prayers.

    Video link below…
    https://youtu.be/tLm5ge7Feug

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    POW Beatdown

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    20190803
    Q: Hogs Breath
    Pax: Tombstone, Great Clips, ThisOneTime, You Betcha, Cleveland Rocks
    DISCLAIMER: Given
    Warmup:
    Mosey around 1 lap
    Abe Vigoda – 25 IC
    Hairy Rockets – 20 IC
    Arm Circles – fwd / overhead – x10 IC
    Matt Bondii – 10 IC

    THE THANG

    -Partner Suicides, one pax would run to the 10 yard line and back. While the other remained in a plank. Pax then switch places, rinse and repeat. This continued to the 20 yard line, etc. up to the 50 yard line.
    -Team Suicides, one at a time each pax would run to the 10 and back, while all other pax remained in Al Gore. Rinse and repeat to the 20 etc. up to the 50 yard line.

    -Batton Death March. From Exicon: A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Burpees or until the Q calls it.

    -Bridge over the river Kwai: pyramid workout consisting of one air press, then one merkin. Rinse and repeat up to 10.
    30 second break.
    Then backwards from 10 air press, 10 merkins rinse and repeat till 1 each.

    Following this the Q modified the original plan and began F3 Aerobics
    -“Get Low” where every time the words “get low” are said a squat was performed
    -“Bring Sally Up” all paxs performed a plank in either the ‘up’ or ‘down’ position in accordance with the song
    -“Baba O’reilley” where pax performed continuous SSH until the chorus picks up in the final minute then Pax transitioned to Imperial Walkers

    Finished out with three minutes of Mary:
    Flutter kicks – 25 IC
    Leg Raises – 10 IC
    Gas Pumps -10 IC

    Words of Wisdom
    527th Anniversary of Christopher Columbus departing Portugal
    “You can never cross the ocean unless you have courage to lose sight of the shore”

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

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    Gtown beatdown

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    Qic Semi

    Warm-a-Rama
    20 semi wave. i/c
    20 ssh. I/c
    Nur to opposite side of circle
    20 plank Jack. i/c
    20 seal Jacks. i/c
    Side shuffle to opposite side of circle
    20 should taps. I/c
    20 Windmill. I/c
    Side shuffle (opposite side) to opposite side of circle
    20 mountain climbers i/c
    20 Cherry pickers. I/c

    Thang
    Mosey to church on Bradford street

    10 swerkins
    15 leg lifts on bench
    X 3

    Mosey to wall on other side of the tracks

    5 derkins, hop wall, 5 urkins
    X 5

    Mosey to Domino’s

    5 chicken merkin
    I/c 8 count

    Mosey to parking lot by court house

    Semi suicides
    Nur, side shuffle, jailbreak, bear crawl, lt Dan, crawl bear, mosey, and lt danger

    Mosey to circle

    Round of Mary

    15 Superman plank i/c, 20 reverse crunch, 20 e2k, 25 flutter kick i/c, 20/10/5 toy soldier set, 15 hello dollies

    10 HIM showed today: semi, bovine, doubtfire, nugget, Fireplex, Chattahoochee, toy soldier, Waterfall, Vanilla, Wildwing

    Number Rama
    Name rama
    Cot

    3rd F. All in
    1 kings 18:20-40
    Prophets of baal defeated

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    Sally Loves Burpees!

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    Tuesday July 23, 2019

    Location: CHOP

    Q: Chairman

    PAX: Chattahoochee, Fireplex, Gump, Leatherman, Nugget, Ruxpin, Summit, Toy Soldier, Vanilla, Waterfall, & Ying Ying

    Warmup: All IC 25 SSH, 18 Cherry Pickers
    18 Moroccan Night Clubs, 18 Windmills, 18 Mountain Climbers

    The Thang Mosey around the block
    Bring Sally Up with Burpees on Up (30)
    Mosey around the block
    Burp & Merk Pyramid up to 10 and back down. Start with 1 merkin 1 burpee, 2 merkins 1 burpee, 3, …100 merkins 19 burpees.

    Mosey around block
    Cptn Therkin 1 Big Boy 4 American Hammers 5 Merkins, up to 5 Big Boys & 20 Double Count American Hammers with 5 merkins each time. Mosey around block

    Brief message about F3 encouraging us all to win the 1st battle each morning by posting and how we all benefit from surrpunding ourselves with other HIM.

    Number-O-Rama and COT.

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