YHC arrived to site and there was no Q so taking the lead we broke up into two groups Mud Face and No Idea did their 3 mile route, the remaining group did the Farm House loop. This was the same as last week; however, with more in the PAX and the Xmas lights were on at many houses and that made the run more fun in the gloom this cool morning.
We returned to school with Namerama and Numberama.
No Idea took us out. Good run this morning.
YHC was motivated to get the Tuesday started this morning and with 6 total this warm morning here is what went down:
20 SSH , 10 DQ, 10 Helicopters, Arm Circles 10 small 5 big, Reverso, 10 small 5 big, 10 Russian Soldiers, 20 LBCs, 20 merkins.
Dirty MacDeuce (new version below). YHC did some research and found a 4 rep gem with the following:
10 Step ups (each leg), 20 Wide Merkins, 30 Freddie Mercuries
Lap (Run Outer bus loop)
10 Step ups (each leg), 10 Diamonds Incline 10 Decline, 30 Flutter Kicks
Lap (Run Outer bus loop)
10 Step ups (each leg), 10 right arm forward and 10 left arm forward, 30 WW2 Sit ups
Lap (Run Outer bus loop)
10 Step ups, 20 Merkins and 30 LBCs
Lap (Run Outer bus loop) Plank for 6.
Mosey to the basketball court for the Cindy work out. 5 pull ups, 10 merkins and 15 squats. We partnered up and partner 1 ran suicides and wind sprints for 1 minute then switched with Partner 2 who was doing the pull ups, merkins and squats. We did this workout for 16 minutes where each team had 8 reps on this event.
We moseyed to the flag and did two minutes of ring of fire with 2 should taps folloed by 5 merkins, then two dry docks followed by 5 merkins.
Numberama, nameram and Spike took us out.
An honor to lead today and make it a great day. I will see you in the gloom …CB
Nice cool 40 degree morning for a Tuesday AM workout, here is how it went down: No, we did not have any burgers and fries !!
Mosey to High School courtyard by bus loop and did 25 SSH, 15 Imperial Walkers, 10 DQ’s, 15 Arm circles 10 small 5 big, reverso same count (thanks Emoji), 20 LBC’s 20 merkins and we are ready.
Triple Check 1 – Moseyed to the inside track and divided Marco Polo and Corned Beef team 1 , Phonics, Trout and Emoji team 2. Team 1(Timer) ran lap around inner loop with a 50 yard sprint worked in the lap. Team 2 squats. Switch at lap Team 2 timer and Team 1 Squats. Next was American Hammers and last was 50 merkins with in the time of the lap (after the November Merkin challenge, this was an easy day.)
Triple Check 2 – YHC let the group pick the exercises and we had LBC’s, Mountain Climbers and Freddie Merceries. Lap on the inner loop the same with the 50 yard sprint worked in.
Next we did 4 corners escalator around the outer loop (not stacking), 10 merkins, 20 SSH, 30 squats 40 2-count Freddie Merceries, we went back down 30 squats, 20 SSH and 10 merkins.
We then did 1 BLIMPS (5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks and 30 squats.) We stayed together on this one and moseyed to flag for Mary
Mary – We stretched in plank position and wrapped up with Al Gore variations.
Numberama, Namerama. Trout took us out in prayer. In the prayer, Trout made known that this was the 7 year anniversary of the death of his new born twins. We were touched and moved by this today and he furthered his thanks to be with his F3 brothers working out and getting in shape. Looks like we had all 3 F’s today. An honor to lead this morning and see you in the gloom … Cheers CB
YHC showed up to see 2 men ready for the morning run and here is how it went down:
Mudface ran and walked to Church loop on Atlee Road and House loop in new Giles Community then walked around parking lot.
Beulah and Corned Beef ran same loop then around all schools returning to front to complete 4 miles.
Numberama and Namerama, YHC took us out.
Honor to lead you gents this morning.
Well we have a short week this week so many F3 brothers showed up this morning to get their work out in! So here is what went down:
We moseyed to the West end of the High school facing the bus loop and did the following: 25 SSH, 10 DQ, 15 Helicopters, 15 Arm Circles 10 small(+1 as Emjoi did not shout Halt in time…it’s early and YHC understands) 5 big, Reverso 15 10 small and 5 big, 25 Freddie Mercuries and 10 4 count Merkins (20 total).
We mosey to the track for a triple check check up and divided in groups of 3 or 4. Partner 1 ran a lap(timer) Partner 2 did 53 merkins and partner 3 LBC’s for the time it took partner 1 to run the lap. We did this 3 times. At the end we did one merkin to get the merkin count for this round to a round 160.
We moseyed to the rear of the school to the big Weight room wall, it was lonely so we divided in to groups of 3 again and Partner 1 Ran to a tree (had to choose a different one for each rep)-timer, partner 2 donkey kicks and partner 3 Jump squats as recommended by Opus(PAX option here). We did this 3 times.
The wall was still lonely after all those donkey kicks so we did BTW and shoulder taps one each side down the line and returned. We recovered and took a seat against the wall for 30 seconds. Repeated only this time took a seat for 1 minute. Repeat and took a seat again for 1 minute.
We then ran back to the flag in a line doing the Native American run. We circled up for 20 more merkins to finish the grand total of merkins to 200 at Daville today.
Numberama, namerama, YHC took us out today.
Great workout today gents and it is always an honor to lead.
Have a great Day. Cheers…CB
Announcements – Meet @ Wawa on 301 @ 5:30 for the clown car to the Thanksgiving morning work out on Thursday.
Spit will have his Beast workout at the Creek Friday (confirm the time Spit please)
We had 8 warriors show up for a hump day morning workout and here is what went down:
We moseyed to Amphitheater to start our warm ups with 20 SSH, 10 DQ, 15 arm circles 10 small 5 big (I mistakenly called out Helicopters and quickly understood the confused looks) so we did reverso 10 small 5 big, then 10 Helicopters(for real this time), 20 Freddie Mercuries and 20 merkins.
We moseyed to the Triangle at the crop circle divided into 2 groups of 4. 1st pair ran down to the corner and ran back. The other pair did PLT’s (partner leg tosses) and switched when then 1st pair reached the bottom of hill and then became the running pair when first pair arrived at the top of the hill while the first pair did PLT’s. We repeated this 3 times. Al Gore for the 6.
Moseyed to Field in front of the war memorial. 4 corner escalator (non stacking) 1st corner 10 squats, 2nd corner 20 merkins, 3rd corner 30 LBC’s and 4th corner 40 Monkey humpers. We returned back to start in decreasing fashion with 30 LBC’s, 20 merkins and 10 squats. Al Gore for the 6.
Moseyed to the cage and partnered up. Partner 1 ran to hydrant and back while partner 2 did 5 pullups, 10 merkins and 15 squats . We did 5 repeats of this effort.
Moseyed back to flag for MOM where each person picked a style of merkin for 5 reps for the circle to perform.
FYI– 631 active and 740 total calories for today’s workout we did (20+20+20+25+40=125 merkins this morning)
Numberama, Namerama YHC took us out.
Gentlemen, always an honor to lead and I look forward to seeing you in the gloom!…Cheers, CB
4 regulars and 1 FNG showed up for a cool morning run. Mud Face did his usual route around the schools. The rest of us 4 ran to kings charter neighborhood around the farm house and returned. Marco Polo wanted to get an additional mile so he ran to cul de sac in Honey Meadows and back behind the schools to our starting point where the remaining 3 we ran to the front of the schools and completed 4.25 miles.
Numberama, Namerama and we welcomed our new person Rhett Rutman who is an Elementary PE Teacher and we came up with Beulah (the famous gym teacher from the movie Porky’s.) Beulah – Welcome to F3 and look forward to seeing you again in the gloom. Cheers, CB
YHC was looking for some workout ideas and came across this gem the Red Barchetta and as a Rush fan and drummer had to use this routine today, in fact we did a cool down version too! For the younger men, this is perhaps one of the best Rush songs on the album Moving Pictures and true to the Lyrics tell an awesome story. So here is how it went down:
Mosey to the front yard of Atlee HS circled up for the introductions and started with 20 SSH, 10 slow DQ’s, 10 small arm circles 5 big, reverso and thank you Emoji for helping on this, 20 Freddie Mercuries, 10 Scorpions and 15 4 count Merkins (30 at warm up)
The Red Barchetta – YHC had the PAX take 3 lanterns and set them up at the 25 yard, 50 yard and 100 yard marks and return to the starting line. We ran to the 100 yard mark and did 100 SSH, returned to starting line and held plank for the six, ran to the 75 yard line and did 75 mountain climbers, returned to the starting line and planked for the six, ran to the 50 yard line and did 50 LBC’s returned to the starting line and planked for the six. Ran 25 Yard and did 25 merkins, ran 10 start planked ran to 10 yard line 10 merkins and returned to start. (Total Merkins 35)
We then moseyed over to the side walk for super 21’s where we did one merkin, one LBC, two merkins , Two LBC’s on up to 10 merkins and 10 LBC’s. (This totaled 55 Merkins.)
We then moseyed to bus loop and back to starting line of Red Barchetta and divided into 2 four man groups, 2 men from each group ran to the opposite 100 yard line and back while the other two performed partner leg tosses, runners ran back again to 100 yard mark and back as the other partners switched PLT’s for the second run. Then runners did PLT’s while their two team mates did the running for two trips. We did this 3 times for a triple check.
We moseyed to the side walk for another round of super 21’s 1 to 10 LBC’s and Merkins. ( total 55 Merkins.)
We moseyed to Starting line for a cool down and ran to 100 yard line 25 SSH and returned, ran to 75 yard line for 50 mountain climbers and returned, 25 yard line for 20 merkins and returned, 10 yard line 10 merkins (total 30 merkins).
We policed up the lights by running to first light (25 yard line and did 25 overhead claps.
50 yard line and 20 LBCs
75 yard line and 25 squats
Ran back to flag for MARY and COT We cranked out 205 Merkins!
Numberama, Namerama looking forward to a great week, you men did well today and it is always an honor to lead you guys.
YHC took us out and I will see you all in the Gloom! CB
YHC came in hot with 30 Seconds to start (Upchuck had the countdown) as we do not mess around with the start time. 23 Fellow F3 Brothers showed up in 26 degree weather to start the day. Here is how it went down this morning.
We moseyed to the lighted Amphiheater for our warm ups by the stage.
20 SSH, 10 DQ(slow with much mumble chatter), 10 Helicopters, 20 Freddie Mercuries, 10 4 count Harry Leg kicks on your back (think a reverse scorpion) and 15 4 count merkins (that is 30). <YHC was politely told by the PAX that YHC must keep track of the merkins.>
We moseyed to the bowl for 11’s starting with 10 Donkey kicks run down the hill and stop for 5 merkins, then run up to the top of hill other side by the trees and did 1 squat back down the hill and stop for 5 merkins then run to the wall at the top of hill for 9 DK’s continuing this rotation until one DK and finished with 10 Squats at the top of hill by tree line. We planked for the 6. (Merkin Count was 10 rotations of 5 merkins each way for a total of 100 Merkins). YHC had Bulkhead give a 20 count and 20, 15, 10 and 5 go time!
We moseyed to the cage in awesome daylight (no gloom now on this cold sunny morning). We performed the Cindy for 15 minutes and this consisted of Partners for this work out. Partner 1 ran from the Cage to Fire Hydrant and Back (timer), Partner 2 had this time to perform 5 pullups, 10 merkins and 15 squats. The timers were faster now with nice daylight to see around so there was no real rest between rotations, this worked out to about 7 rotations with me and Bodos (who was crushing the run) great partnering with you Brother. So that works out to 70 more merkins (PAX adjust as necessary with your team)
We then Moseyed to the Triangle for 1 lap of Lunges from crop circle to corner, run down hill 20 LBCs and Bernie Saunders to top of hill and do 20 Merkins (some of the PAX did 30 or 40 Merkins so count your reps accordingly). YHC turned it over to Lab Rat for the next phase.
We moseyed to the front of the War memorial Tower and formed a circle to where we were asked to perform 5 burpees for each Veteran from the PAX (This was 30 burpees and with the push up counts as 30 merkins). Lab Rat then asked for each person to name a Veteran and then the entire group did 5 merkins for this Veteran that was mentioned. The total merkin count for this effort was 23×5 = 115 more merkins. (I totaled 365 merkins for this day math <30+100+70+20+30+115=365>Lab Rat turned it over to Corned Beef and we moseyed to Flag to circle up for Numberama and Namerama.
YHC was truly honored to lead today and it was great seeing some returning faces for this special workout day. I really look forward to Saturday workouts as it gets the weekend off to a good start (857 Active calories / 993 total calories w/recovery burned today). This is the Fitness F. The Fellowship F is after the workout gathering and then to Ellwood Thompsons for Breakfast and it is a great time to get to know each F3 brother better. The Faith F is what grounds us, brings us to a peaceful place and we always close the work out here in the COT, arm in arm where you can feel the brotherhood. Slippin Jimmy took us out in prayer as he learned of some sad news of a close friend who lost their 1 month old son this morning. Thank you SJ, special today and you wrapped this up well (have sweat in my eyes now as I write this).
Finally, I have a special request to help remember the veterans that were mentioned today. Please post a reply with the Name you mentioned with any additional information so we can memorialize this special morning and Thank you Lab Rat for leading this portion of the workout.
I will see you all in the gloom….CB
We had eight men show up today for a nice kickoff to Voting day and we were able to get some Merkins in for the day to boot, here is what went down:
We moseyed to a concrete area at the school near the bus loop and circled up for:
20 SSH, then 10 quick merkins, 10 DQ’s, Arm circles 10 small 5 big , Reverso 10 small 5 big, 9 helicopters, 20 Freddie Mercuries, 10 4 ct push ups for a total of 30 merkins so far.
We moseyed to Bus loop and with eight we did 4 man teams with two men doing the same exercises together in this case run the bus loop (timer) partner 2 did 40 merkins and stopped and assumed Al Gore and the last Partner did LBC’s the entire time for the Partner 1 to run the lap. Lap runner(s) did merkins, Merkins went to LBC’s and LBC’s went to Lap. We did this 3 times for a triple check. Each member of the PAX was able to crank out 120 merkins now a total of 150.
We moseyed to the BB court and Pull up bars and we partnered up for a Cindy work out for 15 min. Partner 1 ran suicides / wind sprints on the court while Partner 2 performed 5 pullups, 10 merkins and 15 squats, Partners switched when reps were completed, most teams were able to get in 6-7 rotations so that is 60-70 more merkins for a total of 210-220…easy day gents!
Mosey back to starting point for Numberama and Namerama
Great effort today men and an honor to lead today. I will see you in the Gloom! Cheers, CB