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 THANG
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!
COT
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.
COP
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.>
The THANG
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.
Moleskin
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.
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:
COP
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.
The THANG
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
No Q signed up today as I was last and able to type the BB that makes me the Q. We had two groups run today where Mud Face and No Idea do their route around the school buildings.
Craney Island Route – Trout, Marco Polo and Corned Beef went over the track hill to Atlee station road, we turned right on Dewitt to Aaroe Drive left down hill on Ashlar Pl and back up and a right on Dewitt left on Westone road left on Atlee station road to left on Giles farm road to the parking lot in the rear of Cool Spring Baptist Church returning to Atlee Station road, we returned to Giles subdivision to turn circle and back to Parking lot for a little over 4 miles. Thanks to Marco Polo’s pace we all posted a sub 8:45 avg mile pace for 4 miles. We did 25 merkins to get our merkin challenge reps going for the day.
Numberama, Namerama and Marco Polo took us out.
No Idea – Safe travels today on your business trip we will see you soon.
4 warriors showed up after work for an evening work out at Punisher and here is how it went down:
COP
Mosey from parking lot to grass lawn and started with: 20 SSH, 10 DQ, 15 Helicopters, 20 Freddie Mercuries, 11 Imperial walkers, 10 4ct merkins, 10 scorpions.
The THANG
The Dirty MacDeuce – YHC did some research and found this routine that was the following: We repeated this 4 times and did this together.
12-4 count decline merkins, 12-4 count squats, 12-4 count LBC’s then 1 lap around the front lawn (about 1/2 football field) .
6 Pack – We slow moseyed to the play ground area where there was an area to perform pull ups where we did 1 pull up then 5 merkins, then 2 pull ups and 4 merkins. Count always totals 6 and we declined to 1 merkin to 5 pull ups. Mumble chatter was high during this routine and YHC told the PAX we had to reverse to go back up to 5 merkins and 1 pull up. Chum Bucket stated that he needed his hand to eat dinner…thank you for the idea and the BB title was set in stone!
BLIMPS – We moseyed back to front yard and did the following routine together B – 5 Burpees , L – 10 Lunges(5 each leg), I – 15 Imperial Walkers, M – 20 Merkins, P – 25 Plank Jacks, and S- 30 Squats. We ran a lap around the front lawn and repeated this 3 times.
BTW – We moseyed to the wall and hand stand and each person did 5 count chicken peckers (shoulder taps). Then did a wall sit and moseyed to rally point.
Mary –
We did scissor kicks for 30 seconds, then ab twists for 30 seconds. Thsi wrapped up the evening workout.
Check out pre blast for stash for cash…Vinny and Gumbo are highlighted and will be the men that will grow some facial hair for a great cause.
Small group of 5 morning warriors showed up for the Hump day workout and here is how it went down:
COP
Mosey to Crop Circle by Tower and 25 SSH, 10 DQ, Arm circles 12 small , 5 big, reverso 10 small 6 big, 16 helicopters, 25 LBC, 10 Hand release merkins.
THANG
Bermuda Triangle – Mosey to Tower Field and set up Bermuda’s Triangle with red lights 30 yards apart at corner 1 we did 1 burpee then bear crawl to corner 2 did 2 burpees then corner 3 3 burpees return to coner 1(repeat for 3 total rounds.
Killer B’s modified – we straightened out the lights with 10 yards between them and at light 1 10 reps, light 2 5 reps and light 3 10 reps YHC rotated through the group and we did the following exercises:
YHC – 10 merkins lunge to 5 ball dippers lunge to 10 WWW sit ups (3 times)
Sippy Cup – 10 crab cakes(5 each side) crab walk 5 delta push ups – crab walk 10 squats, bear crawl back (3 Times)
Faceplant – 10 SSH, lunge walk 5 burpees, lunge walk 10 monkey humpers, bernie sanders back (3 times)
Fireman Ed – 10 2 count mountain climbers run to 5 merkins(i think) run to 10 air jumps sprint back (3 times)
Swirly – 10 Chuck Norris Push ups, Russian soldier to 5 Lt. Dans Russian Soldier to 10 monkey humpers High step back to start (3 times)
YHC – 10 squats, run to 5 merkins, run to 10 dry docks, bernie sanders to start (3 times)
Numberama, Namerama
Small group today but everyone was sweaty even with the cool weather.
We had nine morning warriors show up this morning in the gloom for the first sub 40 degree workout of the fall and here is how it went down:
Mosey to parking lot ran a lap to start warming up, 20 SSH, 10 DQ (slow), Bulkhead was missing the Harry Rockettes, so we lined up arm and arm and cranked out 10 reps. Emoji was trying to sing so we will need some more practice. We continued with 25 LBCs, 10 4-count merkins and 10 scorpions.
The Thang
CSBC – We start with the curbside bear crawl where we crawl from one island to the other island curb turn 180 degrees feet on curb and perform 1 Derkin we then go to the opposite side 2 Derkins repeat up to 13 reps. This was getting us warmed up.
4 corners – We divided into groups of 3 and the rotation was the following: Partner 1- ran a lap, Partner 2 stands for PLT with partner 3 performing PLT. At halfway point partner 1 shouts switch and we go to booyah merkins until partner 1 completes lap. Partner 3 starts next lap, partner 2 performs PLT partner 1 stand for PLT. We completed 4 rounds of this and we were close to finish time.
YHC had Pax walking lunge to first corner, Jail break (AYG sprint) to second corner, then mosey to Flag.
Numberama / Namerama
Moleskin-we caught up on the week and discussed our missing brothers, No Idea, we hope to see you Monday for the start of Mud Face week! Carpenter, we understand you are still dealing with severe back pain, wishing you a speedy recovery. Please sign up for the Q if you are on the sheet as we need to spread the word and the load.
Wild Thing took us out…See you in the gloom Cheers from CB
We had 4 men show up the rainy cool morning for a run in Hanover and here is what went down
Trout and Corned Beef went over the track hill to Atlee station road, we turned right on Dewitt to Aaroe Drive left down hill on Ashlar Pl and back up and a right on Dewitt left on Westone road left on Atlee station road to left on Giles farm road to the parking lot in the rear of Cool Spring baptist church returning to Atlee Station road, we returned to Giles subdivision to turn circle and back to Parking lot for a little over 4 miles. Mudface and No Idea did their normal route around the Atlee high school, CMS and Cool Spring Elementary school campuses.
A lucky 7 showed up to the Anvil for the Thursday morning grind. YHC looked at the Q sheet late last night, saw it was open and not wanting a Hot Potato decided to take on the Anvil and here is what went down.
COP
Short Mosey to asphalt top next to track and circled up for 20 SSH, 10 DQ, 10arm circles small 5 big, reverso 10 small 5 big, 10 helicopters, 20 LBC’s
The THANG
Mosey to the Chamber for a triple check as a group of 4 and 3 where 1 pair or partner 1 ran around trailer, partner 2 performed Merkins, partner 3 dips on the bench. rotate and did the cycles of this work out routine.
Mosey to hill on West side of school and did the Jacobs ladder with 1 donkey kick run up to top of hill and 10 WW2 sit ups, back down hill 2 DK’s and back to top of hill 9 WW2 sit ups, continued until there were 10 DK’s and 1 WW2 sit ups. Team did invisible chair until 6 was caught up.
We then did BTW and Chicken peckers and started on one end and stayed in BTW position while Pax performed 10 CP’s(5 each shoulder) and returned to BTW position.
Switched back to invisible chair and starting at one end the last bear pax member, bear crawled to the front and assumed chair position, then next person bear crawled to the front and we repeated until each PAX member performed 4 rotations.
Mosey to jungle gym next to Track to performed 6 pack but 1 direction 1 pull-up then 5 burpees, 2 pull-ups 4 burpees to where you complete 5 pull ups and 1 burpee.
Mosey to flag for Mary where Chewy led Boat – Canoe until 6:15.
