Lucky 7’s: COP

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QIC: Red Ryder

PAX: Link, Newton, Red Ryder

GLOOM FACTOR: Partly Cloudy, 67ºF

WARMARAMA
SSH IC x 7
Little Baby Arm Circles Forward and Reverse IC x 7
Mountain Climbers IC x 7
Motivators IC x 7-1
Mosey around the Parking lot and to the starting point.

The THANG
2 points 60 feet apart. Mosey between the points after each
The Pax all started at the same side and performed the following:

Round #1: 7 Burpees OYO at each side
Round #2 14 Mountain Climbers OYO at each side
Round #3 21 Merkins OYO at each side
Round #4 28 Shoulder Taps OYO at each side
Round #5 Perform 35 LBCs OYO at each side
Round #6 Perform 42 Squats OYO at each side
Round #7 Perform 49 SSH OYO at each side

Lap around the lot and mosey to the pull-up area.
7-1 circuit: pull-ups, dips and inverted rows.
Mosey back to lot for Mary

MARY
21 WW IIs
21 Flutter Kicks
21 LBCs

COT/BOM
Golden Pinky was smartsacking after some vacation travel so we look forward to his return on Wednesday. Red Ryder proceeded to provide a very solid Q this morning.

Announcements

The NATX Murph will take place on Memorial Day (May 27)… 21 days away!

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Going Postal

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Date: 5/2/19

QIC: Chappie

YHC is a little behind the ball on getting this BB posted, but its better late than never. Last Thursday workout was brought to you by Bo Derek…i.e. 10 HIM won the first battle, struck down the fartsack, and posted for a Chappie beatdown. First we got in the Warm-O-Rama, then we mosey’d to the Post Office. YHC figured a federal building would be a the best place to workout on our nation’s National Day of Prayer. Here’s how it all went down…

Warm-O-Rama:

Disclaimer stumbled through

  • SSH – 18 IC
  • Cherry Pickers – 18 IC
  • Nipple Scraper Merkins – 5 OYO (remain planked)
  • Merkins – 10 IC
  • Seal Jacks – 18 IC

Patriot Run to the “oval track” in front of the Post Office. You gotta love running with Old Glory!

The Thang:

Once reaching at the Post Office, PAX circled up while YHC stationed two 40# sandbags (restrictor plates) at each end of the oval. PAX paired up and completed the following exercises. One rule: No one could pass a sandbag. If there was a sandbag in your lane around the oval, you had to carry it half-way around (opposite end). 3rd F was introduced, then shared at the end of each round. Since it was the National Day of Prayer, each portion was contained in a letter that volunteers opened and read amongst the PAX

Intro:

Exercises: (Partners switched back and forth until the accumulated reps was accomplished)

  • 100 Merkins
  • 200 Squat Jumps (side-to-side)…YOWZA!!
  • 300 American Hammers

Chattahoochee said something about Burpees, so…YHC shared the following, encouraging PAX to take some time to pray throughout the day. This was followed by the PAX doing Burpees while Chattahoochee ran the oval one last lap.

PAX collected the 2 sandbags, the shovel flag, and mosey’d back to the AO to return right on time – 0600hrs.

COT:

  • Announcements: Aegis closed Saturday, workout to be held at CHOP; Mystery Dinner at Milton Firehall Saturday evening 5-9, etc.
  • Prayers: Continued prayers for Brenda & Denny, Chairman’s mom & Dad; PRAYER FOR OUR NATION, not just today but especially today

BOM:

Great work by all the PAX, nothing but love expressed during those Jump Squats. Always appreciate the chatter! He, he! As always YHC was humbled and honored to lead.

~Chappie, out!

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National Military Appreciation Month

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9 PAX posted to celebrate the birthday of the US Army, Air Force, Navy, Marines, and Coastguard.

PAX: Baymax, Tattoo, Squared, Inspector, Garden State, Spuds, Turnpike, Hershey Kiss, Eagle(Q)

Warm-Up:
Side Straddle Hop – 20 IC
Arm Circles Front – 20 IC
Arm Circles Back – 20 IC
Imperial Storm Troopers – 20 IC
Toy Soldiers – 20 IC
Mosey – Around Park to Field
Bunny Hop Ladder – 3X

The Thang:
Today we honorend the five-armed forces of the United States: Army, Navy, Air Force, Marines, and Coast Guard.

Happy Birthday, Army! Founded 06/14/1775
06 8-ct Body Builders
14 Pushups IC
17 Squats IC
75 Flutter Kicks IC
200-meter run

Happy Birthday, Air Force! Founded 09/18/1947
09 8-ct Body Builders
18 Pushups
19 Squats IC
47 Hello Dollys IC

Happy Birthday, Navy! Founded 10/13/1775
10 8-ct Body Builders
13 Pushups
17 Squats IC
75 Crunches IC
200-meter run

Happy Birthday, Marine Corps! Founded 11/10/1775
11 8-ct Body Builders
10 Pushups
17 Squats IC
75 Freddie Mercury’s – IC
200-meter run

Happy Birthday, Coast Guard! Founded 08/04/1790
08 8-ct Body Builders
04 Pushups
17 Squats IC
90-second Plank
200-meter run

Mary:
Stretching

MOLESKIN:
Solid workout guys! I wasn’t sure the Q was going to make it through. Nothing like showing up at Coffeeteria soaked from rain, sweat, and laying in the soggy field! Thanks for the all-in-one celebration of Star Wars Day, my birthday, and our armed forces birthdays!

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Gymnastics Prep

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16 made it out to Carmel High this morning in the gloom… well, not so gloomy… it was actually beautiful!

Q: Cleveland Rocks

DISCLAIMER: Given

Warmup:

Armies IC, more Armies IC, MNC IC, Overhead Circles IC Abe Vigodas IC, Hill Billies IC, Imperial Walkers IC, SSH IC, Merkins IC, LBC IC, Dying Cockroach IC,

The Thang:

Run 1 lap (Fast)

Hopping.. Left/Right IC, Front Back IC, Chubby Checker IC

Run 1 lap (Fast)

Mosey to wall. 1 minute handstand on wall, break, repeat.

Tubthumping (EP version?)

Bernie Sanders up hill, 1 Merkin, 1 Copper Head, run down, repeat +1 each for 10 minutes.

2 laps last man sprints

Line up on 50, 10 yard bear crawl, 5 merkins, 10 yard crab walk, 5 burpees… repeat until endzone.

Option: Repeat above back to 50 or do Bring Sally Up at 50.

Number-O-Rama

Name-O-Rama

Words of wisdom: None

COT: Thanks @priorities

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Might be a Peacock

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Extra Credit: 1 PAX for a 5 mile ruck.

QIC: Co-Qs Red Ryder, Link, and Newton

PAX: Link, Newton, Red Ryder

GLOOM FACTOR: Overcast, 75ºF

WARMARAMA
20 SSH IC
10 small arm circles,
10 big arm circles-repeat in reverse
5-1 motivators
15 bean pickers

The THANG
mosey to track
100 meter sprint
20 merkins
100 meter sprint back
20 jump squats
20 diamond merkins
15 Freddie Mercurys
15 LBCs
15 flutter kicks
15 WW2s
5-1 motivators
mosey to basketball court
Lt. Danger down court and back-avg
mosey to benches
20 step-ups
20 dips
20 derkins
5-1 motivators

MARY
10 willie mays Hayes
10 count tricep stretches-4 positions
10 count calf stretches
10 count toe touches
10 count standing quad stretches
10 count standing butterfly stretch
20 LBCs
10 Knurkins

COT/BOM
Great showing today. Minileaks will be interested to know that the pride of peacocks nearby were cheering us on throughout the posting. We all were working on our peacock calls. The other PAX were missed. I think Link is prepped and ready for his VQ very soon now.

Announcements

The NATX Murph will take place on Memorial Day (May 27)… 25 days away!



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C’mon -Lewes is fun! EH the men!

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QIC- Summit 

WarmUp  IC 

Chairman lap around the courts

SSH 

Moroccan NC

Wind Mill 

Cherry Picker 

Mountain Climber 

SSH 

The Thang-

Before leaving the Courts- 

Modified Toy Soldier set – IC 

20 lbc 

15 etk 

10 big boy sit-ups 

1 round of Bolt 45s 

Mosey to Park Pavilion 

3 rounds of merkin/squats/lunges 

20 merkins 

20 squats 

20 lunges (10 each leg) 

Mosey to park behind Museum

3 rounds of dips/step ups/sit-ups 

20 dips 

20 step ups (10 each leg)

20 Ruxpin Sit ups  

Mosey to public Parking Lot 

3 rounds of Parking lot suicides 

Lt dan to 1/3 way and back 

Nur to 2/3 way and back 

Side shuffle to end and back 

Mosey to steps by bathrooms – split group in half 

1 round of burpees/merkins/ Am Hammer

1 group does burpees at bottom of steps 

Run up steps 

20 wide merkins 

20 American Hammers  

Switch for 1 round 

Mosey back to courts 

Quick 3rd F- 

Never let someone’s opinion or rejection of you dictate who you are.   Often their response to you is simply a lack of self image on their part.  

Name-A-Rama 

COT 

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Ranger Training

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3 PAX chose the harder thing and posted alongside to get better. Here is what went down…

PAX: Baymax, Eagle, Sunspot (Q)

WARM-UP:

Mosey / Windmill x10ic / Arm Circles x10ic each direction

THE THANG:

Pull-ups 1 up to 6. Did 1 pull-up, rest 10 seconds, 2 pull-ups, rest 10 sec, making way up to 6 pull-ups

Sprint around parking lot

Repeato above for 3 rounds

Merkins x40 / Situps x40

Merkins x30 / Situps x30

Merkins x20 / Situps x20

Merkins x10 / Situps x10

MARY:

Stretching w/ some yoga mixed in

MOLESKIN:

It is always great having PAX post during the week to get the extra downpainment in! Baymax is a silent beast as he crushed the pull-ups today! Eagle continues to impress with all the various workouts he is going through to get better each and everyday! Thanks for following my lead today fellas and hope you got a solid WO in.

Until next time, Sunspot OUT!

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Diamond Farmer

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20190429
Q: Hogs Breath

DISCLAIMER: Given

Warmup: 
Side Straddle Hops -25 IC
Mountain Man Poopers -10 IC
20 Hill Billies – 20 IC
10 Alligator Merkins’ – 10 OYO

THE THANG

“Diamond Farmer”

Modified 7 of Diamonds
-From EXICON: “Performed on a large diamond (i.e. a square); For the first round, do 7 reps of an exercise (burpees) at each of the 4 corners with a mosey (or sprint) in between corners. Each round, increase by 7 reps with a different exercise each round, for a total or 4 rounds. Round 2, 14 four count flutter kicks at each of the 4 corners. Round 3, 21 merkins at each of the 4 corners. Round 4, 28 squats at each of the 4 corners.”

Simultaneously, pax took alternating turns at farmers walks, carrying 2 x’s 20KG kettlebells, to the corners of the soccer field. Pax would then trade out at the next corner and jump back into the round.   

Followed up with core finisher:

LBC – 10 IC

American Hammers – 10 IC

10 Plank Jacks – 10 IC

Wrapped up with announcements and Words of Wisdom.

Verse for the Day Matthew 5:41 “If anyone forces you to go one mile, go with them two miles.”

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

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Body Temp Rising

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4-27-2019

QIC: Leatherman

PAX: Summit, Semi, Doubtfire, Ruxpin, Fireplex

Words of Wisdom from SEMI before we got started.

ADD 20-25 DEGREES TO YOUR BODY TEMP WHEN WORKING OUT !! -SEMI-

Warm Up:

15 SSH

15 CHERRY PICKERS

15 SSH

15 MOROCCAN NIGHT CLUBS

15 SSH

15 MOUNTAIN CLIMBERS

15 SSH

15 WINDMILLS

15 SSH

First things first welcome back Doubtfire !!!!

The Thang:

Mosey to old Napa Building

-Round 1 –

25 Squats – Prison Break – 5 Merkins

20 Squats – Prison Break – 10 Merkins

15 Squats – Prison Break – 15 Merkins

10 Squats – Prison Break – 20 Merkins

5 Squats – Prison Break – 25 Merkins

-Round 2 –

5 Burpees -Lunge R/L down building- 5 BB

5 Burpess – Lunge R/L – 10 BB

5 Burpess- NUR – 15 BB

5 Burpees – Mosey- 20 BB

Break for Message or lack of lol.

You can’t win in life if you’re losing in your min. Change your thoughts and it’ll change your life. – Tony Gaskins

Get back to it !!!!

-Round 3-

Partner up

P1 Wall sits- P2 10 Merkins Switch

P1 Wall sits – P2 10 BB Switch

P1 Wall Sits – P2 5 Burpees Switch

P1 Wallsits – P2 10 Squats Swicth

Mosey back to Circle and due to time we took a detour back for extra mosey

Back at the Circle

15 Derkins on the bench lap around circle

15 Erkins on the bench lap around circle

15 Dips on bench lap around circle

15 Merkins lap around circle.

ended with 7 min MARY.

Count -O – Rama , Name- O – Rama and COT

Your Q Leatherman

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Gray Shorts Day

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(Quick note from ’88…I couldn’t post this week and I notice it was unofficial gray shorts day.)

Backblast: 4/27/2019
AO: Thunderdome

Q: Rabbit

Pax: Ponch, Hobo, Captain, Wonka, FNG Fizz Stick, FNG Cabernet

Warm-up

Burpee Mile – 12 Burpees every 1/4 mile

Field of dreams

  – Squats AMRAP

  – Merkins AMRAP

  – LBCs AMRAP

  – 15 Burpees

Railroad ties

Mosey to amphitheatre

Bruce Lee’s – 20 reps, 2 sets

  – hammers

  – leg raises

  – LBCs

  – heel touch

  – crunchy frog

  – 100s

5-10-15 dips and box jumps

Crazy indian

Three amigos race

CIRCLE OF TRUST
Count-o-rama

Name-o-rama

BoM

ANNOUNCMENTS
– Off the Books Workout with Beaker from F3 St. Louis is Wednesday 0530-0615 at Buljan Park 150 Hallissy Dr. Roseville, Ca.

  • May 4- The workout is being held at the Sun City Lincoln Hills Golf Club Parking Lot prior to the Lincoln Pace Race. Its not to late to sign up. Be sure to sign up under out team “F3 Fitness”
  • May 11– F3 Dads. 0830-0900ish. Have your M bring your younger 2.0s for a fun taste of what we do Saturday mornings after our normal beat down. Boys and girls welcome.
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