Author: f3im


Revisiting the Triple, Triple, Triple

13 PAX, including 1 FNG, posted in the perfect gloom for a revisit of the Triple, Triple, Triple.

IM, Wapner, Jay-z, Daisy, Popeye, Piper, Bambi, Shamu, Pew-Pew, Maestro, Tofu, Humdinger

Jogged to the happy place, cleaning up trash from the 4th as we went.
Shoulder Pretzels x 10

Thang:  Jumped right into it with many complaints

Triple Triple Triple.  3 rounds of 3 exercises 3 times through.  1 minute per exercise.

Round 1 – Merkins, Squats, LBC’s
Round 2 – Butkis, Flutter Kicks, Curb Alberts
Round 3 – Plank, LBAC’s, Lunges
Sudden Death – Chubawumpees

Dollys x 15
Leg Lifts x 10
Box Cutters x 15
Pickle Pointers x 20

Mumble:  Good to have another FNG this morning.  Good workout that allows for modifying as needed.  First time we’ve had someone (Tofu) modify to make it harder though.  Oh to be young.  Get your shirt orders to Wapner by Saturday so he can put in the order in time to receive them for the Hotdog Festival.  Block out at least one evening to help check ideas and bags at the Festival.


Take it Easy

6 PAX posted for a relaxed workout.  67F.

IM, Piper, T-Bone(r), Humdinger, Popeye, Shamu

Arm Stretching
LBAC x 10 each direction
Leg Stretching
Hand release Merkins x 10
Grass Pickers x 11
Mosey around animals with high knees, butt kickers, backwards run, and frolicing thrown in.


1 minute jump rope
Lunge walk to pool house grass
Imperial Walkers back
10x hand release merkins
1 minute jump rope
bear crawl
Frankenstein back
10x hand release merkins
1 minute jump rope
Mosey around 1/3 mile loop
25 x lbc’s
crab walk
duck walk back
1 minute jump rope

General Yoga exercises for 8 minutes

Hurricane hoedown from 7 to 5
20 x Leg Lifts
LBC’s x 25
Pickle Pounders x 10
Pickle Pointers x 10

Welcome Shamu to the F3 gang.  Former Seaworld employee.  Glad to have the 6 that were able to make it out.  Busy week of vacations for most.  Everyone have fun!


Running Scared

Only 5 PAX posted as the rest were fearful of the scary Running included in the Pre-Blast.  70F and Humid with lots of mosquitoes during mary.
IM, Crabb PO, Jay-Z, Wapner, Oompa Loompa

Warmup: General Stretching with a description of what was to come (this is where I figured out what we were going to do).

Choice of running ~.2 miles around Animals or ~.33 miles around the larger loop.
100x Jump Rope
25x Merkins
50x LBC’s
R&R for a total of 7 laps.

Hurricane Hoedown for 7 and 6 reps IC
Dolly x 10 IC

Mumble:  It was a tough hard cardio workout with much groaning on the jump rope.  Definitely need to get them out more as it was great exercise and could really help with all of our coordination.  It was nice to see the other 4 out this morning but would really like to see the fartsackers man up after saying they would be there.  Bambi gets the excused absence.


I Can See Clearly Now the Rain is Gone

9 PAX posted just in time to get soaked in the 65F gloom.
IM, Piper, Wapner, Crappy PO, Jay-Z, Pew Pew, Popeye, Bambi, Maestro

Maestro Lap
Leg stretch
Tempo Squats x 10
LBAC’s forward/reverse x 10
Tempo Merkins x 10
Mosey to Happy Place

Partner Merkin Claps x20
Partner Squat Jump Claps x 20
Partner Lateral Squats x 10 each direction
Partner Side Plank with Rotation and Clap x 10 each side
Wheelbarrow merkin/deadlift x 10

Mosey to porch swing
Split into 4 groups.  2 run one way around playground, 2 the other way.  Whenever you pass a group going opposite direction perform 5x walking lunges each leg.  When you return to porch swing perform 10x partner swing tysons.  Repeat 4 laps.

Lazy Dora 1-2-3 – 100 Merkins/Plank, 200 LBC’s/Straight Leg holds, 300 Squats/Al Gore

Mosey to flag

Mary:  Hurricane Hoedown x7 through x5

Good morning for good comments that will not be written down here.  Getting soaked to start the workout made the morning a bit damp.  glad the rain passed quickly.  Somehow mosquitos ate several guys alive.  Invest in bug spray!


Feel the Burn

8 PAX posted in the perfect gloom to catch their muscles on fire.  50F and beautiful.

Plank walkouts with merkin x 5
Sprinklers x 10
Iron Cross x 5 each side
Scorpion x 5 each side
Butterfly stretch
Lunge walk x 5 each leg
Imperial Walkers x 5 each leg
Mosey to happy place with High Knees, Buttkickers, Frolicks

Thang: Random Mix of Pain
Arm Circles x 20 forward/reverse, Seal Claps x 25, Overhead Claps x 25, Roof Raises x 10 all IC
Jump Squat Holds from 10
Decline Planks – Start on bench, move to table top, 5 merkins, back to bench 5 more merkins
Jump Squat Holds from 7
5 Incline Merkins/5 Dips, 10 Incline Merkins/10 Dips, 5 Incline Merkins/5 Dips, 15 Incline Merkins/15 Dips, 5 Incline Merkins/5 Dips
Leg Blaster
Mosey to recover
5 Tempo Merkins, 5 Tempo Werkins, 5 Tempo Diamond Merkins
LBC’s x 55 IC
Leg Blaster
Decline Planks – Start on table top, 5 merkins,move to bench 5 more merkins, holding in between
Jump Squat holds from 5
Slowesy to monkey bars
Pull-Ups or Merkins to exhaustion
Mowesy the long way to flag
90 second Wall sit, last 30 seconds as low as can be.

Gas Pumps x 20
Box Cutters x 20
Flutter Kicks x 20
Plank and Side Planks

Beautiful morning for a workout.  With Wapner and myself being out for the rest of the week, hopefully some kotters will make an appearance to fill in the ranks.


Fit for a Zoo

7 PAX posted in the gloom for a wild and wet animal themed workout.  51 and raining

IM, Jay-Z, Maestro, Crabby PO, Wapner, Piper, Popeye

Maestro Lap
Hand Release Merkins x 10 IC
Hip Rotations x10 Forward and Back each leg
Hand Release Merkins x 10 IC
Tempo Squats x 20 IC
Hand Release Merkins x 10 IC

Lunging Indian Walk down the hill to the stop sign
Mosey to tennis courts

5 Line Suicide across 2 courts
Bear Crawl across both courts
5 Line Suicide across 2 courts
Crab Walk across both courts
5 Line Suicide across 2 courts
Duck Walk across both courts
5 Line Suicide across 2 courts
Inch Worm across both courts
5 Line Suicide across 2 courts
Frog Jumps across both courts
5 Line Suicide across 2 courts
Monkey Walk across both courts
5 Line Suicide across 2 courts
Lizard Crawl across both courts
5 Line Suicide across 2 courts

Mosey to stairs:
1x Stair Suicide

Mosey to Flag

Hurricane Hoedown – 7 hallelejuha flutter kicks IC, 7 reclined flutter kicks IC, 7 regular flutter kicks IC, 7 crunched flutter kicks IC, R&R with 6 reps
Freddie Mercury x 20
Box Cutters x 15

It was a wet one with no one thrilled about the early hand release merkins.  Complaints about unnecessary lines in the suicide were noted and ignored.  It was discovered that Piper has been working on his Bearcrawls at home.  We all need to step up our game.  1.8 miles total on the day with ~1 mile worth of suicides.  Prayed the rain would stop so some farmers could finish harvesting before planting this years crop.


I can’t quit you!

6 PAX posted in the warm (relatively) gloom for an ab heavy beat down.  36F and dry.

IM, Piper, Crabby PO, PewPew, Daisy, Jay-Z

Long Maestro Lap
Dynamic Stretching Exercises-
10 hip rotations forward and back each leg
10 Iron Crosses each leg
10 scorpions each leg
10 walking lunges each leg
10 Zombie walks each leg

Bruce Lee: 25 x LBC’s, 25 x Leg Lifts, 25 x Heel Touches, 25 x American Hammers, 25 x Crunchy Frogs, 100 x 100’s

Mosey to hill by caboose

Ab Back Mountain 1, 2, 3’s
Partner Up – 1 PAX runs backwards up hill and forwards down 4 times.  Other PAX does exercise.  Flip flop until total rep count reaches target.
100 Big Boys
200 LBC’s
300 Flutter Kicks each leg

2 x Crawlbears up hill

Slowesy to swings
Alternate 10 swing tysons while partner holds Al Gore.  Flip Flop. R&R

Mosey to Flag

10 x Weird hip rotation merkin plank thingies (They were hard)
15 x Box Cutters

Static leg and arm stretching to finish

Mumble: PAX started the complaints early with the Bruce Lee.  Things got tougher on the Ab Back Mountain.  Kept mary short as we had already worked the ab’s thoroughly.  Static stretching at the end was nice and appreciated.


Catch Me If You Can!

Four PAX posted for a deceptively tough workout.  34F and dark.

IM, Wapner, Piper, Crabby PO

Shoulder Pretzels x 10, front and behind shoulders
Windmills x 10
Leg Stretches
Arm Stretches
Big Arm Circles x 10 forward and back

Mosey to happy place

Ascending Testicles, 20 second hold at each position

Catch Me if You Can – 1 Partner runs backwards while 2nd partner does 5 burpees.  2nd Partner then catches first partner.  Flip Flop.  Repeat until 44 burpees complete by each PAX.

Wall Sit x 2 minutes
Stetch Legs
Wall Sit single leg x 40 seconds each leg

Lieutenant Dan – 1 squat, 2 lunges upto 10 squats 20 lunges

Mosey to flag
Flutter kicks x 25
LBC’s x 25
Pickle Pointers x 20
Plank 30 seconds

It was nice having Wapner back but missed all the other fart sackers.  Catch Me If You Can sounds easy but we all came to the same conclusion independently that it sucks.


Presidential Fitness Test

5 PAX posted in the B-e-a-utiful 31F gloom to participate in a Presidential Fitness Test themed workout.

IM, Piper, Daisy, Popeye, Bambi

Arm Circles x15 forwards and backwards
10 x Tempo Squats
10 x Tempo Merkins

Mosey the long way to the Happy Place


First up was the 1 mile run (.95 miles according to watch) 4 Laps around the animals rounding the Tip of the happy place each lap.  All finished within 8:15.

5 rounds of:
5 Pullups or 15 Merkins
10 Modified Sit and Reach (V-Up situps)
5 Standing Broad Jumps
10 Big Boys
Shuttle Run – Sprint ~50 yds

Slowesy back to flag

16 x Burpees for the 8th day of March

25 x LBC’s
10 x Windshield Wipers
15 x Pickle Pointers
Plank 1 min
Side Plank each side 30 seconds
Plank 30 seconds

It was decided that its definitely getting hard to do all the burpees straight.  60 on the last day is going to be rough.  Prayers went out to those sick or having medical issues.  Praying for speedy recovery for all.


Who needs to be able to stand?

8 PAX posted for a slick, lungie workout.  29F but minimal wind for a change.

IM, Wapner, Crabby PO, Jay-Z, Piper, Humdinger, Daisy, Popeye

Maestro Lap
SSH x 20 IC
Side Lunges x 10 IC
Extra Slow Windmills x 10
Leg Stretches
Mosey to bottom of stairs

Walking Lunges – 25 out, 25 back
Mike Tysons x 15
Drop Lunges x25 ea leg
Calf Raises x 50
Split Squat x 25 ea leg
Happy Jacks – SSH x 4 IC, 2 Jump Squats, R&R x 5
Slowesy to top of stairs
Burpee Dan’s from shelter house to bathrooms
Lazy Dora 1,2,3

Slowesy to flag

Snow Angel Supermans x 10 IC
WWI Snow Angel Situps x 10 IC
Hurricane Hoe-Down x 7 IC (Sitting flutter kicks, Reclined Flutter kicks, laying on back flutter kicks, Crunch flutter kicks)
Freddie Mercury x 20 IC

Lots of lunges today.  Definitely felt the burn.  The Burpee Dans covered a lot of ground, maybe to much.  Really felt the burn during the squats on Dora.  Q forgot his cheat sheet so missed out on a couple of lunge exercises, some may say thats a good thing.  Reminder of the F2 event tomorrow at Jay-Z’s home.

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