Author: Popeye


A cornucopia of exercises

10 Pax posted on a cool, nice, 55 degree morning. Wapner, IM, Jay-Z, Oompa Loompa, Daisy, Gas Man, Maestro, Pew Pew, FNG, Q Popeye.

Rolling Warm Up:

20 Ssh ic, 20 Mountain Climbers ic


20 Merkins ic, 20 Squats ic


20 LBC’s ic, 20 Peter Parker’s ic


20 Freddie Mercury ic, 20 calf raises ic


20 Carolina Dry Docks ic, Bat Wing ic

Mosey to playground

Thang: 3 sets of 5 pull-ups, 5 derkins, 5 incline merkins.

Dead Hang. Half of group holds themselves up by swing chain. Half run a lap around the playground then switch.

Mosey to shelter house pair up for 150 dips and 100 alternating shoulder taps.


30 sec. side plank both sides

30 sec plank

Mosey to Happy place as time expired.

Lots of chatter about the rolling warm up. Workout was a little heavy in the arms and shoulder department today. Great to have double digits and also another FNG. Hopefully we will have a Name-O- Roma soon.


Full Body Birthday Beat Down

Temps were a comfortable 50 degrees this morning. 8Pax posted. Daisy, Piper, Jay Z, Pew Pew, Wapner, IM, Crappy Po, and Birthday Q Popeye.

Warm up: SSH, grass pickers, arms oyo, shoulder pretzels, nipple tweakers, motivator from 8.

Mosey to the Happy Place the long way with an Indian Run.

Thang: Q was born in 1974 so we did 19 exercises for 74 seconds each, with 15 seconds of rest in between.

Squats, Merkins, Flutter Kicks, Lunges, Dips, Dolly, Jump Squats, Hand Release Merkins, Freddie Mercury, Calf Raises, Diamond Merkins, LBC’s, Jump Lunges, Plank, ABC’s, Wall Sit, Mountain Climbers, Hundreds, and Al Gore.

Mary: Ring of Fire Flutter Kicks, Pickle Pounders and Pointers in cadence.

Moleskin: The Fart Sack was strong with some today. Lots of talk about showing up for the workout the night before, but no action in the morning for some. Complaining was minimal. Some wished Q had been born in the 50’s or 60’s. My arms are feeling it today, so it must have been a good workout.


Circuit workout in the moist

The Fartsack was strong today, but 5 Pax, Piper, Pew Pew, Jay Z, Crabby Po, and Q Popeye braved the windy and rainy gloom to better their bodies in a Circuit workout.

Warm up:

Maestro lap

WMH oyo

Arm stretches oyo

Nipple tweaked

Grass pickers

Abe Vigoda


Mosey to the large shelter house

Each circuit had 4 exercises, 1st exercise for 1:00, 2nd for 45 seconds, 3rd for 30 seconds, 4th for 15 seconds, then 30 second exercise again, 45 second exercise again, and 1:00 exercise again. Each circuit was 4:45 minutes. After the first circuits we ran to the bathrooms and did 20 calf raises, then back to shelter house. After the 2nd circuit we ran to the bathrooms and did 20 dips and back to the shelter house.

Circuit 1: squats, jump lunges, sumo squats, jump squats.

Circuit 2: planks, alt. shoulder taps, merkins, and plank jacks

Circuit 3: ssh, skaters, mountain climbers, burpees.

Circuit 4: hundreds, LBC’s, dolly, flutter kicks

Circuit 5: forward arm circles, backwards arm circles, seal claps, overhead claps.

It was a full body workout and the wind actually felt good by circuit 3. This one will definitely be brought out again.


1 Little, 2 Little, 7 Little Indians.

7 Pax post in a warm wet Gloom.

Piper, Crabby Po, Jay-Z, Daisy, Wapner, IM, and Q Popeye

Warm up:

WMH oyo

Motivator from 8


1 mile Indian Run

10, 20, 30, 40

10 Pax choice, pull ups, decline merkins, swing Tyson’s.

Run to bath house for 20 dips

Run to shelter house for 30 LBCs

Run to road for 40 squats

Rinse and repeat

1 mile Indian run

We managed to run a total of 3 miles today. Legs will be sore tomorrow. Not much mumble chatter today.


Modified Block Party

28 degrees in a clear gloom with no wind

9 PAX posted Jay-Z, Piper, Bambi, IM, Wapner, Maestro, Pew Pew, Crabby Po, Popeye- Q

Warm up

Maestro lap

WMH oyo

Shoulder pretzels

Grass pickers

Nipple tweakers


Crossover leg stretches


Mosey to Happy Place for some Ring of Fire

30 Squats, Bear Crawl, 10 Hand Release Merkins, 20 Monkey Humpers, 10 Diamond Merkins, Motivator from 6, and a crowd favorite, Bat Wings: 20 forward arm circles, 20 reverse arm circles, 20 seal clap, 20 overhead claps.

Mosey to Blocks:

Run to the Burlington Ave stop sign and back, 20 skull crushers, 20 curls, 20 squats, 20 lbcs. Rinse and repeat.


1 set of Bruce Lee and plank hold.


We had a joke and some complaints about 30 squats in ring of fire. We had some confusion about clockwise and counter clockwise which resulted in some extra diamond merkins for one, and nobody liked Bat Wings. Mumble chatter stopped once we started our run to the stop sign. Shoulders will definitely be sore.



We had 9 Pax post in a comfortable 25 degree gloom

Warm up:

Maestro Lap

Willie Mays Hays OYO

Hand release merkins 10

Shoulder pretzels

Hand release merkins 10

Nipple tweakers

Up downs


Mosey to Happy Place:

Bat Wings

Bear Crawl ring of fire

Bataan Death March

Stairway to Seven

Mosey to flag


Flutter kicks

Hello Dolly’s



Any mumble chatter stopped once we started the Death March. We were one short of having 10 all three days. Hopefully next week we will have 10 each day. We would like to welcome FNG Zack “Huffy” to our F3 group. It was much more comfortable outside today than it was Wednesday. Have a great weekend and enjoy the snow.


10, 20, 30 for 30

A brisk 28 degrees in the Gloom saw 8 Pax post. Popeye-Q, Wapner, Piper, Crabby Po, Jay Z, Bambi and Maestro.

Warm up:

Maestro Lap, grass pickers, leg stretches (oyo), shoulder pretzels front and back, nipple tweakers, and Motivator from 8.


Mosey to playground

10 pull-ups or swing Tyson’s

Run to bathrooms: 20 dips

Run to shelter house: 30 tempo squats

Run to the road: 30 LBC

Run to playground

Rinse and repeat

Mary: 30 Freddie Mercury’s

Hold plank 30 seconds

Mumble chatter

Not much talk early. Complaining started about how cold the wind was by the shelter house after lap 1. After lap 3 thinks started to suck. We managed to get 6 laps in and just enough time for a short Mary Session. Already looking forward to Friday.


Black Snake Moan

7 PAX posted on a brisk 28F workout in the Gloom

VQ Popeye, Jay Z, Crappy Po, Piper, Daisy, Wapner, Ghost

25 Side Straddle Hops

Maestro Lap

10 Grass Pickers

10 Nipple Tweakers

Willie Mays Hays oyo

Shoulder Pretzels 10 Front, 10 Back

Circle Burp

Mosey to the tennis courts Black Snake Style (renamed Kobe Bryant)

High knees, Karaoke, Walking Lunges, Suicide down and back. Rinse and Repeat

Mosey to the Stairs for 1 stair lap

30 squats, Imperial Walkers, 10 Crap Jacks, 30 Mountain Climbers, Bear Crawl, 10 Derkins.

Ring of Fire: Al Gores, Monkey Humpers, Plank to Merkins, and Canoes.

Mosey to the bathrooms: 20 Dips and 20 Tempo Merkins

Mosey to Flag: 20 Freddie Mercurys, 20 Hello Dolly, 30 LBC, 20 Pickle Pointers, 20 Pickle Pounders, 60 Second Plank.

Mumble: First time to Q and a little nervous.  Hopefully next time it will go a little more smoothly. Ice and crunchy grass did not hold us back.

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