Author: Nancy Lopez

Two humble warriors arrived in a small clown car to find no other PAX have arrived. Hermie made the call to go get coffee (jokingly) and we contemplated our need to work out in the falling rain. At 5:30 sharp we left the comforts of the car and Mosied on over to light pole alley.

We alternated exercises for the COP

SSH’sx20, DQ’sx10, Jazzercisex10, Hellicopterx10, arm circlesx15 plus reverso, Imperial walkersx10, Russian soldiersx10, Chuck merkins x15,

Mosey to the track for the Thang:

4 corners on the track first 3 rounds consisted of Merkinsx15, copper head squats x15, 10 front kicks per leg, 10 jab uppercut combos’s per side. 2nd round add 5, 3rd round add another 5 to each corner.

Round 4 and 5 change exercises to: 5 burpees corner 1, audible to bleachers for 20 dips, 60 second plank and 20 more dips, run to corner, lunge from 2-3, BS to 4 for 20 LBC’s. Repeato but added incline merkins and step ups to bleacher work.

At this point 1 other car arrived in parking lot and my thought was they are stealing my car so off to the tennis courts we went. Tennis court 4 corners, start 5 add 5 each corner merkins, monkey humpers and LBC. Time was called and Hermie took us out inside my car.

I am pretty sure the details are correct here but it was a tree falling in the woods with no one to hear? Thanks Hermie for pushing me this AM, 2 people can have a nice workout. At one point I called out a 16 count exercise a la DTH but it was to difficult for the PAX to accomplish.

Six strong gloom warriors braved the sunny and 72 degree temperatures at Timberwolf. YHC pulled in at 5:26 and before I knew it the time was 5:29 and time to jump out of the warm confines of my car and go. I was armed with a few new (to me) exercises.

COP

Run to the bus loop(where there was plenty of light. Exercises: 10 DQ’s, 20 Imperial walkers, 20 Russian Soldiers, 10 Jazzercise, 21’s (group counts out loud to 5 then silently to 21, PAX stops at 21 in unison or does 5 burpees then restarts). We did 2 sets thanks to PeeDee thinking we were going to 25 (Although according to mumble chatter behind me we should have done another). Merkins 20, LBC’s 20, Hello Dollies 20. Recover

The Thang:

Light pole alley. 1st pole 4×4’s (burpee with 4 pushups and 4 dbl count mountain climbers) Rest 20 of each: 2nd Merkins, 3rd CH squats, 4th WWII’s, 5th Carolina Drydocks, 6th Lunges, 7th Flutter kicks. PAX alternates between AG’s and Plank for the six. I am pretty sure I am missing 3 rounds, it seems to me there are at least 10 poles, it was cold and it is now late so give me a break. YHC then called the mosey toward the flag but not stopping at the flag which was of the apparent thought of the PAX. Mosey to front picnic table. 3×10 dips, 2×10 incline press, 1×10 decline press. Back to the flag it was miller time.

Announcements none, YHC took us out. It is an honor and a pleasure to lead. Thank to this PAX and all PAX, F3 has truly changed my life for the better. Cheers!

A mighty 10 strong showed up on bitter cold (Cerano’s car showed 29 degrees) beat down at Timberwolf. The weightmen challenge was on the menu. To make a long store short when YHC was in track the weightmen (shot put/discus) men would challenge the 4×400 relay team (They had to do exercise during relay while we just ran) to relay and if we won we got to run in the meet. This was a twist as in true F3 fashion we all did exercises (see below). Can you guess if I was a weightmen?

5:30 time to Mosey and get that heat flowing:

COP

20 SSH, 10 DQ’s, 15 Jazercise, 15 Arm Circles, 10 Heli’s, 15 IW’s, 15 Merkins, 20 LBC’s. (YHC tries to pick exercises you can abbreviate). YHC may have had a few struggles with cadence but fear not he is going to meet with OC for cadence tutorials very soon.

The Beatdown:

Divide into 3 groups based on running speed: good, better, best. Group 1 (Honeymoon, POG, Dozey), Group 2 (DK, OC,Hermè, ) Group 3 (Duke, Nancy, Peedee). Can you guess which group was the faster group.

G3 Takes off running while G2 does 5 Burpee’s, G1 Al Gore’s until G2 finishes Burpees then does there 5. After Burpee’s take off running. All groups (at corners) do 10 Merkins, 15 WWII’s, 20 CHS’s. Try to catch the group in front of you! G3 completes there 5 merkins on return. Alternate between AG’s and Planks for the six. 3 rounds like that then switch to 20 merkins, 30 MC’s and 40 box cutters for 3 more rounds. YHC had to switch rounds 5&6 off mountain climbers to jump squats due to his shoe falling apart. To the tennis courts for a quick 20 merkin each Ring of Fire and back to the flag.

Always an honor to be able to lead, thank you all!

Dozey was breathing down my neck on the first couple laps. Duke was putting all that running to use and was finishing strong. Hermè may have jumped groups in the middle but was bringing it. Honeymoon had some left in the tank and was determined to leave it out there leading the last few laps. POG worked on his form to help him move from the 1/2 to the full marathon. Peedee great to see you continue to post. DK was pushing leading G2. OC let’s set up that tutor session.

Announcements: TYA Thanksgiving beatdown and Black Friday loop run (see pre blast). F3 day at Duke’s garage for Sunday Football. There may have been more..but YHC was cold and had brain freeze. YHC also needs to work on recording skills as he recorded nothing!

YHC took us out in prayer.

YHC saw the open Q slot so he jumped on the opening at his favorite AO “The Wolf”. Time to get going on my second Q and hopefully the cadence thing is now worked out. This and my son of all things picked an exercise dice at Dave and Busters from the ticket/junk store (only cost me $40) and I was dying to try it out. YHC was eager to get to the gloom and showed up 5 minutes early for an awaiting Pax. Kudos to Marmaduke, POG and Honeymoon for logging some early extra credit miles. 10 gloom warriors ready to engage at start. While I thought the dice would add some varie Mosey to the front of school zig zagging for COP warm-up. • SSHx20, DQ’sx10, Arm circlesx16 (16 in honor of OC), Windmillx10, Side Lunge (Vanilla Ice) x10 each side, Copper head squat X10, Russian Soldier x10, LBC’s x20, Merkin X20 Counting difficulties were somewhat ironed out, there may have been some moments of mishap.

COP Mosey to Light pole Alley (with said die in hand) The air was thick but Doozy cut us a path, although the PAX dusted him the last pole (about 12ft). With several new pax I thought we should introduce them to light pole alley. I thought the dice would add some variety but several of the same kept popping up, some audible were called. Light poll alley Roll Dice, do exercise, run pole to pole. PAX alternates between AG and planks for the six. Repeato until time expires. Exercises included: SSHx25 x2 Squat JumpsX20 x2 LBC’s x20 Merkens x20 One minute plank There may have been more but it is foggy this late.

YHC looked at watch and 5 minutes to go. YHC had a hunkering for some dips (since it came up on the dice several times)! Off to the front of school picnic tables we went. Dips x40, dips x 20! Back to the flag.

Great job Marmaduke, Honeymoon and POG getting some extra credit. Way to go PeeDee and Boberry for staying with it. Doozy always setting a good pace. Hermie and Punx thanks for pushing me.

Numberama, Namarama, Announcements: Doozy still looking for a name for his new Business. “That’s a Doozy” among others were suggested. Thanks for the honor of leading today. It is always awesome to be around those that choose to be Hero’s and go above rather than victims who blame others for their downs. Thanks NM crew for getting my ass out of bed! YHC took us out!

YHC was welcomed to the gloom by 14 eager warriors on his 

VQ.  Timberwolf was the setting which worked out great because my nephew loved Wolves and Sharks.  

Mosey to the bus circle for COP.  It appears YHC had some difficulty counting and will practice that for next time.  Don Quixotes (slow in honor of wilson), Arm circles,LBC’s, Merkens, There may have been some other exercises?

Mosey back by YHC’s car to pick up my Buddy.  Carry buddy (67lbs. Heavy bag)  to track and start deadman carry. I was originally planning partners could carry Bob but after carrying Bob to the track I made my first audible thinking 2 people are going to struggle here.  Partner up.  Half the PAX runs a lap of track alternating carrying Bob.  The other half does alternating exercises.  5 rounds equals 5 track runs with heavy bag and 5 rounds of exercises.

Round 1 100 Merkens, 100 LBC’s

Round 2 100 squats, 100 World War II’s

Round 3 100 Hello Dollies, 100 Flutter kicks

Round 4 50 Carolina drydocks and 100 Russian Soldiers.  

Round 5 100 Squat Jumps and 100 single count mountain climbers

Numberama, namerama

Back to flag 1 minute to spare so squats as a group.  

Announcements:

I let everyone know the carry was in honor of my sister and nephew. My nephew Kristopher passed away at 28 years old and I was in Ohio this week for funeral.  At 18 months Kristo was diagnosed with cancer.  Heavy rounds of Chemo left his immune system weak which caused spinal meningitis.  He has lived in a mostly vegetative state since.  Doctors gave him 12 months to live.  My sister was not having any of that and nursed and carried  him through 28 years of life.  He lived the best life he could traveling Europe and South America. Swimming with Dolphins and seeing Andres Bocelli every chance he could.  Thanks for the well wishes and thanks to the New Market crew for offering to take my spot if I did not make it back in time.  

Mousetrap VQ Twin Team tomorrow.  

Gentleman it has been an honor to share the gloom with you. You can make many excuses not to do this but it is great being around a group who make the choice to do something and start their day with a solid beat down.  I am very grateful to Wilson for dragging my ass here and all of you who inspire me.  BTW this was a great way to slow down Tobit and Doozy.  Beaker said he thought we were going once around.  Marmaduke looking like he was shot out of a cannon every time he grabbed the bag.  I heard Rosie and POG would not give up the bag.  Shout out to Corned Beef for making the Trek from D’ville.  Transfers from Bullseye to Beaker were fun to watch with the 12” height difference.  Herme was quiet in the car, I think the beat down was fierce but had to ask because the Q adrenaline makes it hard to gauge.

Closed in prayer.  Prayers for Orange Crush and my sister.  YHC took us out.  

I am sure I missed something and will do even better next time.