Author: Yard Sale

  • Three on a MANNDate

    Warmed up with the regular – arm circles, side straddle hops, cherry pickers, lbc’s, hand release merkins. Followed up by a tabata – 9 exercises – 3 upper body, 3 core and 3 lower body. Numberama, Namarama and Mr. Holland took up out with a prayer. SYITG

  • 3 Potatoes

    Bulkhead warmed us up and started with some Triple Checks at the playground. Surf N Turf had us do some 4 corners at the basketball court. Yard Sale had us do some suicides at the basketball court followed by some boat canoes in the parking lot that had some heels to heaven mixed in for fun. Numberama, Namarama, announcements and Surf N Turf took us out with a prayer. SYITG

  • Rucking and Rolling

    It was a quiet morning at Tomato Run. I posted at 5:00 and rucked until 6:15. Not much mumble chatter by myself so I listened to some 80’s and 90’s country music on Pandora. It was a beautiful morning. See you guys tomorrow at The Creek.

  • It Must Have Been Cold

    2 Ruckers and 1 Runner posted on a chilly Tuesday morning. Ruckers rucked for an hour and 15 minutes while the runner (Phonics) ran for 45. We met back in the parking lot at the end. Phonics took us out.

  • Opus and Yard Sale Tag Team

    Opus warmed us up with a mix of arm circles, don quixotes, merkins, lbcs, etc…

    Opus started the workout: Flutter kick/hold 6 inch combo, plant/ast combo. Partner runs to island, does 10 jump squats and returns. Other partner stays at curb and planks up. When runner returns, they do 10 boo yah merkins. Each partner took 2 turns.

    Hand off to Yard Sale. Started with 4 corners but diverted a bit. Mosey to first corner for 40 LBCs, Mosey to flag pole for 40 calf raises, Mosey to 3rd corner for 40 alabama prom dates. Mosey to 4th corner for 40 monkey humpers. Mosey to basketball court. Partner up for 100 of each. One partner runs a suicide while one does 100 WW2 Situps, 100 Heals to Heaven, 100 flutter kicks. Mosey to wall for 4 one minute wall sits. Mosey to parking lot for 1 minute of boat canoes and 2 minutes of flutter kicks.

    Numberama, Namarama and Opus took us out with a prayer.

    Thank you for letting Opus and I Q. Everyday is better when in starts with F3.

  • Where’s The Rain?

    Hot Potatoe today. Corned Beef warmed us up with the regulars: SSH, LBC’s, Merkins and a couple more. First did a triple check in the bus loop (runner, LBC’s and Merkins). Handoff to Corned Beef for two steps forward, one step back with the light poles on the bus loop . Exercises were ? and ? It was time to head back. Yardsale took over with a Native American run. Numberama, Namarama and we went out with a prayer. Convergence coming up on Labor Day. Check Slack for details.

  • Two Warriors on a 61 Degree Low Humidity Morning

    Two guys posted on a beautiful Friday morning. In my mind, it was the nicest of the year so far.

    Started off with a lap around the parking lot followed by some warmup exercises and stretching.

    Started off with 4 corners of the parking lot (10-20-30-20-10) LBC’s, Monkey Humpers, Merkins and Calf Raises.

    11’s with Bear or Crab Walks between – Heals to Heaven and WWII Situps

    We teamed up for 100 – 200 – 300 of Calf Raises, Helix Squats, LBC’s. One member ran a lap while the other exercised. We only got through calf raises before we were out of time.

    Numberama, Namarama a couple quick words and we were out. Lots of talk about everything in the world. If Bulkhead ever wants to run for office, I’d vote for him.

    Have a great weekend everyone and thanks for posting Bulkhead.

  • 3 Mannly Men

    3 Mannly Men rolled in at the last second on a misty morning.

    Warmup: Trunk Rotation, Dead Mans Hang, Grab Each Ankle, Side Straddle Hops, LBC’s and maybe a couple others.

    Tabata: 20 seconds on, 10 seconds off. Each exercise 8 times. 9 different exercises: Curls, LBC’s, Calf Raises, Halo’s, WWII situps, Squats, Sholder Presses, Boat Canoe, Lunges. All exercises with kettlebells.

    Numberama, Namarama. Announcements – 3rd F Thursday at PBR. Where’s Trout? Safe travels for Opus in Spain. Quick healing for Boo Boo.

    The workout was good but by time with the guys and the discussions we had were great. SYITG.

  • 6 Guys And 7 Years

    Took a lap around the parking lot to loosen up the hips. Karaoke to the right, run forward and karaoke to the left. Circle up and: Dead Man Hang, Helicopters, Russian Soldiers, LBS’s, SSH’s and Pickle Pounders.

    The workout:

    7’s (not 11’s) – Heals to Heaven – Bear Crawl to the curb – Boat Canoe – run back

    7×7’s – Mosey to the courtyard picnic table area – 7 sets of – 7 Box Jumps, 7 Dips, 7 Incline Merkins – Run Lap Around the Courtyard.

    Suicide 7’s – Mosey to the Blacktop. 7 sets of: 7 Merkins, 7 WWII Sit ups, 7 Squats, 7 Calf Raises, Run a Suicide.

    Mosey back to the parking lot for ring of fire – Each of the 7 pax members chose an exercise to do 7 times. When we got back to the Q, time was up.

    Numberama, Namarama and Pavarotti took us out with a prayer. Saturday workout at Atlee 6:30. F3 started in Mechanicsville 7 years ago this week, thus the theme. Thank you to all of those who got things started and all of those that are keeping things going. We are all better off because of F3. SYINTG!

  • Where Did All of These Guys Come From?

    Warmup: Lap around the parking lot, Arm Circles, Freddie Mercuries, LBC’s, Hand Release Merkins and maybe a couple more.

    Workout:

    1 – Mosey to the flag pole area for a Wilt. 100 of each – Heels to Heaven, Calf Raises at the elevated flag pole, LBC’s and Helix Squats tapping your butt on the picnic table benches.

    2 – Mosey to the basketball court. Partner up for Suicide/Balls. One partner does balls to the wall while the other one runs a suicide. Switch partners so that each partner does 5 of each.

    3 – Mosey to the front of the school for some 11’s. Bear Crawl to the 1st island and run back. The exercises were Merkins and WWII Sit Ups.

    4 – 4 Corners of the Parking Lot. 1st corner – 10 burpees, 2nd corner – 20 squats, 3rd corner – 30 single count lunges, 4th corner – 40 mountain climbers.

    Mosey back to the parking lot for numberama and namearama. Announcements – workout 6:30 at Atlee tomorrow morning followed by coffee at The Local Cup. @Phonics is having carpel tunnel surgery today – keep him in your prayers.

    As always, my days is better when I start if off with this group. Have a great weekend and SYITG!