Author: Yard Sale

  • I’m Tabata Sore

    Six showed up on a humid morning with a blood moon for a little Tabata Beatdown. We started off by running a few laps around the bus loop. We started off forward, karaoke to the left, run backwards and karaoke to the right. We went around 3-4 times. Bulkhead was a little late. We did one more with him so he wouldn’t feel left out. Next we did a random # of SSH’s, Cherry Pickers, Hand Release Merkins and Freddy Mercury’s.

    The workout was a Tabata. Who doesn’t love a Tabata. We did 9 different exercises, 8 sets of each. 20 seconds on, 10 seconds off. The exercises were: Demon Crushers, Sit up Presses, Calf Raises, Lawn Mowers, Boat Canoes, Lunges, Halo’s, Hold six inches on your back while doing presses and lastly, Mud Face Squats.

    At this point we were a minute over so we wrapped it up with numberama, namarama, announcements (convergance on Memorial Day) and a prayer by the Q.

    I was sore before we even left so I’m thinking this was a good workout. I had a lot of checks to sign at work today and my hands were shaky for the first couple of hours which is usually a good sign. It was a pleasure Qing today and I look forward to seeing these guys again later in the week. As a wise person once said, every day that starts with F3 is a better day because of it. Yardsale.

  • Mann Potato

    No Q this morning so we did a hot potato which was a lot of fun. I was running late this morning so I’m not sure what they did for warmup. First up was Mud Face. We broke up into 4 parking spaces. 1st person did Sit Up Presses, 2nd Person did presses, 3rd person did Merkin Presses, 4th person ran around the bus loop. After the runner returned, everyone shifted spots down 1. We did this cycle so everyone did each twice. Next up was Yard Sale who had us each laydown on a line next to each other in the parking lot. Everyone holds 6 inches with their KB over their head. #1 rolls over, does 5 merkins and heads to the other end of the line and holds 6 inches. Each does this and we worked our way to the other end of the parking lot. Next up was Rounders. Rounders had us do laps around the parking lot doing various carries. Last up was Mr. Holland who had us do 11’s with lunges in between. The two exercises were figure 8’s and ??. We finished up right on time. Numberama, Namarama, Announcements, Prayer by Mud Face. We talked about Rounders upcoming trip and all headed home. Another great day started with F3. I’m swamped at work but life and work goes better when I start if with F3. SYITG.

  • 3 Runners and Me

    Nobody signed up to lead so I took it. Mosey behind the school to warm up. Warmups included SSH’s, Freddy Mercuries, Tempo Merkins, Arm Circles and some others. Maybe not a good idea with runners but we headed to the access road behind Atlee to the first street light. We raced to the next light – winner picked the exercise we would do 15 times. We repeated and did a different exercise at each light. Exercises included MudFace Squats, Merkins, LBC’s, Burpees and several others. The guys let me win a couple of the races. At the end of the lights was the hill. We did 11’s on the hill, starting with 10 Burpees at the bottom and 1 Heels to Heaven at the top. Bernie Sanders up the hill and run back down. Helix was the pace setter on these but we all finished. We moseyed up to the practice football field where we each grabbed a pole on our backs. We held 6 inches, the first guy rolled over, did one Merkin and headed to the other end of the line, laid down and held 6 inches. We did this to the end of the straight away. We still had 5 minutes so we moseyed to the basketball court for some suicides. We each did 4 and moseyed up to the front of the school. Numberama, Namarama, announcements and prayer by Yard Sale. It was fun this morning but I’m feeling it a little in my legs sitting here at my desk. It was a great morning. SYITG.

  • Two Pairs at Anvil

    No Q for today so we did a hot potato. Yard Sale warmed us up with SSH’s, Arm Circles, Freddy Mercuries, Tempo Merkins, and maybe something else. Mosey to the track for a wilt. 100 reps, lap around the track and repeat 4 times. Exercises were LBC’s, Monkey Humpers, SSH’s and Heals to Heaven. Trout took if from there. Mosey to the hill in the back of the school. Partner up. One Bernie Sanders to the top of the hill and runs back while the other does two two donkey kicks against the school followed by a decline merkins with feet against the school. Each team did 5 reps each. For the next 5 reps, one ran up the hill and bernie sanders back down while the partner did squats. 5 reps of this. At this point, we were out of time and headed back to the parking lot. Numberama, Namarama, talked about Rounders heading to Kuwait for the next year with The National Guard. Prayer by Rounders and we were off. Keep Rounders, his wife and future offspring in your thoughts and prayers as he heads off at the end of the month. Another great morning with the F3 guys. Thank you for letting me participate.

  • Rounders Is Heading to Kuwait

    Three guys showed up on a crisp April morning. I was afraid I didn’t layer up enough but that quickly passed.

    Warmup: Arm Circles, SSH’s, Hand Release Merkins, Cherry Pickers, Freddy Mercuries

    Headed to the parking lot for Beep Test. We made it to round 6-7 this time. Thank you Mr. Holland for pushing us. Modified Wilt – 100 Monkey Humpers, 100 LBC’s, 50 Hand Release Merkens, 50 SSH’s and 100 Alabama Prom Dates. Between the exercises we took a lap around the parking lot. We stayed in the parking lot for some 11’s. At one parking lot island we did Burpees and the other we did calf raises. That was a lot of burpees. We had another 5 minutes so we had one guy run to touch a tree and the other two did Balls To The Wall. When the runner returned, they switched. We did 5-6 sets each. Time was up so we headed over to the cars. Numberama, Namarama and prayer by Yard Sale. Rounders is being deployed to Kuwait for a year later this month. Please keep he and his family in your prayers.

  • Quad Anvil

    It’s been a long time since we had 4 guys at Manndate. It was great to see Mud Face back at Manndate!

    Yard Sales started off by warming everyone up: Russian Soldiers, Cherry Pickers, Freddy Mercuries, Tempo Merkins and Windmills.

    Four corners on basketball court: Markins, Calf Raises on 6×6’s, Heals to Heaven and Mud Face Squats. We went around 4 times – 10 each followed by 20, 30 and 40.

    The Q was handed over to Trout. Trout had us do 20 reps where you put your feet in the swing and pull them to your chest while in the plank position, 20 incline merkins, 10 reps where you hand from the monkey bars and touch your toes to the money bars, followed by a lap around the gravel track. We did each of these 3 or 4 times.

    With 2 minutes left, we headed back to the parking lot for numberama, namarama, announcements and a prayer. Mud Face had the idea of having an event that involved feats of strength as opposed to the running events that have been planned outside of our regular workouts. If people are interested, he’d like to set something up. Many of us hadn’t seen Mud Face in a while and had said a few prayers that he’d be back. Mud Face took us out with a prayer and we headed out. Every day that starts off with F3 is a better day for me. I hope you feel the same.

  • Just the Two of Us

    Warmup: Parking Lot Tracers, SSH’s, Merkins, Arm Circles, LBC’s

    Workout – Started off with The Beep Test. This was a first at F3 for Mr. Holland. Thanks to Trout for introducing me to this. 4 Corners – various exercises in the 4 corners of the parking lot. As usual they included calf raises on the curb, Mud Face squats, Boat Canoes and many others. We continued 4 corners for the remainder of the time. I picked some exercises and Mr. Holland picked others. Numberama, Namarama, quick prayer by Yard Sale. It’s fun to have a large group, but also great to have a small group and get to know PAX members better. Make an effort to get to know the other PAX members, there really are alot of great F3 guys out there.

  • Shoulder Day For The Trio

    Warm Up: Parking Lot Tracers, Arm Circles, 46 Side Straddle Hops in honor of The Carpenters birthday, Freddy Mercuries, Tempo Merkins

    The Workout: Balls to the Walls while others run out to touch a tree. Switch places. Did this until all Pax members touched 10 trees and their shoulders were tired of balls to the walls. Next was 11’s using the lines of the parking lot. Bear Crawl to first line – 10 boat canoes, Crab crawl back and do 1 Mud Face style squat. Repeat adding one parking lot space to the crawls until you got to 1 and 10 (and crawling a bunch of spaces). This took longer than I thought but was great shoulder work. Headed back to the car area where we did ring of fire – everyone planks, taking turns doing 10 merkins. We went around the circle 2 times and it was time to wrap the morning up. Numberama, namarama, no announcements and quick prayer by Yardsale. As always, it was a pleasure to lead these guys and I look forward to the next workout. Happy Birthday week to The Carpenter!

  • Anvil Hot Potato

    We started at 5:30 sharp which is often a challenge for these guys from the other end of Daville and Glen Allen.  It’s been a struggle to get more guys to show up at this AO but we 3 have fun and get a great workout.  As we often do at The Anvil, we did a hot potato.  Warmup:  SSH’s, Hand Release merkinsRelease Merkins, LBC’s and maybe something else.  The workout:  mosey to the jungle gym where we hung from the bars and touched our toes the bar. We keep including this and it gets a little easier each time.  30 calf raises and then a lap around the track.  Headed to the back of the school to work the stairs.  3 laps on the starts – lunges up the stairs, and bear crawls back down.  30 various exercises at the top and bottom.  We did 3 rounds of this.  Mosey to the grass hill on the other side of the school.  Had to do an audible due to the mud so headed back to the playground and track.  We took turns calling out 30 of an exercise followed by a lap around the track.  Some laps were run Bernie Sanders style, some forward and some a mix with karaoke’s on the shorts sides of the oval track.  We then headed to the swings.  Put your feet in the swing but instead of doing a merkin, pull your feet to your chest.   30 flutter kicks and time was up.  Headed back to the parking lot.  Numberama, Namarama and a quick prayer by Yardsale.  Trout can’t make it next Monday so we need a stand in – any takers?  SYITG.   

  • Shouldn’t We Still Be Asleep?

    5AM wakeup came very early after springing forward. Warmup: SSH’s, Cherry Pickers, Freddy Mercury’s and Hand Release Merkins. Mosey to the playground/track area. One runs the track while the other does 100 Merkins, 200 Mud Face Squats and 300 Flutter Kicks. Moved to the blacktop for Wilts. 100 calf raises, 100 flutter kicks, 100 lbc’s, and 100 something else. We still had a couple minutes so we ran a couple of suicides on the basketball court. Mosey to parking lot. Numberama, Namarama and Mr. Holland took us out with a prayer. Great way to start the week but a little light by 6:15 would be nice. SYITG.